PDA

View Full Version : red1cutie's gym log


Welcome to the Active Low-Carber Forums

Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free!



Pages : [1] 2

red1cutie
Mon, Mar-10-03, 07:24
Well I started a workout schedule early this morning. It was so hard to get up but I did.

I am in my third week of Atkins and I have decided to try to do the BFL along with Atkins. I am on induction. I guess I will take my measurements again tonight.

I weighed this morning and I am at 173 lbs with 44% body fat .

Adjusted based on the correct calculation:
My goal is to reduce my body fat to 20% and tone. This means my goal weight has to be adjusted to 122 lbs (lean body mass ([97 lbs] + [20% body fat (=20%*122)]).

I hope I stick with it. It is really hard to get up and do it in the morning.

Today, I did the BFL upper body . I am using 3 lb to 12 lb dumbells. I have no barbells and no bench so I used chairs to do the chest press and the lying triceps.

The workout was tough for me and I am know I will be really stiff tomorrow

Chest: Chest Press: 3 lb dumbells 12 reps, 5 lb dumbells 10 reps, 8 lb dumbells 8 reps, 10 lb dumbells 6 reps, 5 lb dumbells 12 reps; then Flyes: 5 lb dumbells 12 reps

Shoulders: Shoulder press: 3 lb dumbells 12 reps, 5 lb dumbells 10 reps, 8 lb dumbells 8 reps, 10 lb dumbells 6 reps, 5 lb dumbells 12 reps; then Front Raises: 5 lb dumbells 12 reps--- was really hard to do

Back: Dumbell Rows: 5 lb dumbells 12 reps, 8 lb dumbells 10 reps, 10 lb dumbells 8 reps, 12 lb dumbells 6 reps, 8 lb dumbells 12 reps; then Bent over flyes: 5 lb dumbells 12 reps--- also was really hard to do

Biceps: Seated Curls: 5 lb dumbells 12 reps, 8 lb dumbells 10 reps, 10 lb dumbells 8 reps, 12 lb dumbells 6 reps..STOPPED, 8 lb dumbells 12 reps...hard hard; then Hammer Curls: 5 lb dumbells 12 reps--- also was really hard to do

Triceps: Seated Tricep Overhead Extensions: 3 lb Dumbells (used both dumbells) 12 reps, 5 lb 10 reps (could only lift 1 dumbell with both hands), 8 lb dumbells (could only lift 1 dumbell with both hands) 8 reps, 10 lb dumbells 6 reps(could only lift 1 dumbell with both hands), 3 lb dumbells 12 reps...could not complete 12; then Lying Tricep Extensions: 5 lb dumbells 12 reps--- could not complete-- did 4)

50 minutes :yawn:

DarkLotus
Mon, Mar-10-03, 20:35
Just one fix/suggestion, somebody was saying this to me on my first workout too, it should look like this for all your exercises, the 8 reps and last 12 should be the same weight. Then you do the flyes till you can't do any more in proper form. Everything else looks ok to me, but there are ppl who know much more than I do that will chime in too :)

Chest: Chest Press:
3 X 12
5 X 10
8 X 8
10 X 6
8 x 12
Flyes: 5 X 12 to failure

Raises are really hard to do. Your time will get better as you are more familiar with the exercises and the routine ;) You may need to lower your starting weights if you can't finish. Don't worry, you'll be upping them again sooner than you think! Hope I helped a little! :wave:

red1cutie
Tue, Mar-11-03, 09:21
You did darklotus! :) Thank you.

Okay today I did my first cardio workout..if you can call it that the plan was:

level 5 walk in place for 2 mins
level 6 step up-stepdown on my step 1 min
(poor thing hasnt been out in a while :rolleyes: )
level 7 do a spin (can't remember name) 1 min
level 8 straddling step-step up and down 1 min
level 9 moderate jog 1 min
level 6 step up-stepdown on my step 1 min
level 7 do a spin (can't remember name) 1 min
level 8 straddling step-step up and down 1 min
level 9 moderate jog 1 min
level 6 step up-stepdown on my step 1 min
level 7 do a spin (can't remember name) 1 min
level 8 straddling step-step up and down 1 min
level 9 moderate jog 1 min
level 6 step up-stepdown on my step 1 min
level 7 do a spin (can't remember name) 1 min
level 8 straddling step-step up and down 1 min
level 9 moderate jog 1 min
level 10 strenuous job 1 min
level 5 walk in place 1 min

Man, I couldn't complete this. I did awful. On the second round approximately at the 7 minute mark...I gave up and then for the rest of the time walked raising my knees.....not a good workout


21 mins :(

DarkLotus
Tue, Mar-11-03, 15:00
Well on paper it looks great :D The format looks just fine, intensity wise. What do you have available to you for cardio? Do you have a bike, treadmill, crosstrainer, the great outdoors, or video tapes? Take some time to plan your next workout so that it's still challenging but you can finish it. :wave:

red1cutie
Tue, Mar-11-03, 15:52
Will do..thanks.

I will take the platform off and just use the step or find a video I can do. :rolleyes:

BTW, How do you space out your meals? All or your six meals meals or do you take meal replacements?

red

DarkLotus
Tue, Mar-11-03, 17:06
Can you recommend a video tape that I can do for 20 minutes until it gets warmer outside? I've heard about Walk Away the Pounds. I never did it, but many here have with success. Do a search for WATP, you will find some posts I'm sure. :)

Also, I am planning my leg workout for tomorrow:
Thing is I only have dumbells <----that's fine!!!

front legs:
squats
<--- I need a front leg exercise for the last...can you suggest

Yes, you could do this on a chair:
http://www.exrx.net/WeightExercises/Quadriceps/DBStepUp.html

back legs:
lunges
<--- I need a front leg exercise for the last...can you suggest

Yes, this one's one of my very favorites, effective for sure! You should feel it in your lower back and your hamstrings, don't panic if your back is a little sore, it's normal and you did it right. Do not bend your knees. Follow the instructions on the site, it's a great exercise!

http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

Have a great workout tomorrow, let me know how it works for you! :wave:

As for meals, I tend to eat every 2-3 hours anyhow, it's not difficult for me to get in more than 3 meals. I think I have gotten six in easily today, I've been eating all day it seems! :D Sometimes I have protein shakes after my workout. Depends on how close my workout and dinner is, as the shakes fill me for about 2 hours.

Skamito
Tue, Mar-11-03, 23:40
Bookmark www.exrx.net! I feel like I'd be lost without this great resource. If you're looking for a body part, it's got suggestions... and video. What more can you ask for?

Your workout plan looks good. Just hang in there! :)

red1cutie
Wed, Mar-12-03, 08:17
OMGosh!! I am so in pain from this morning from workout.

Upper Body Workout

front legs
squats set 1: 12 reps dumbells 5lbs each
squats set 2: 10 reps dumbells 8lbs each
squats set 3: 8 reps dumbells 10lbs each HARD
squats set 4: 6 reps dumbells 12lbs each HARDER
squats set 5: 12 reps dumbells 8lbs each...
stepups set 6: 12 reps dumbells 5 lbs...was so HARD, kind of lost form at end..think chair was too high...in pain

back legs
lunges set 1: 6 reps no dumbells...legs felt weak
lunges set 2: 10 reps dumbells 3lbs each..could not complete
lunges set 3: 4 reps dumbells 5lbs each....could not complete
lunges set 4: 3 reps dumbells 8lbs each....could not complete
lunges set 5: 6 reps dumbells 5lbs each..could not complete
deadlifts set 6: 12 reps 5 lbs each....completed set
lunges form so not good..legs felt fatigued during lunges...burn

calves:
angled raises set 1: 12 reps no dumbells
angled raises set 2: 10 reps dumbells 3lbs each
angled raises set 3: 8 reps dumbells 5lbs each
angled raises set 4: 6 reps dumbells 8lbs each
angled raises set 5: 12 reps dumbells 3lbs each
straight raises set 6: 12 reps dumbells 5lbs each
felt burn...legs feel like jello

abdominals
crunches set 1 12 reps
crunches set 2 10 reps...held for 10 count on last one
crunches set 3 8 reps...held for 10 count on last one
crunches set 4 6 reps......held for 10 count on last one
crunches set 5 12 reps...held for 10 count on last one
crunches w/ legs set 6 12 reps...held for 10 count on last one

Hard workout...legs feel weak...and stiff
Took glutamine after. hope I can walk tomorrow.

Skamito
Wed, Mar-12-03, 09:10
You know they SAY, "no pain, no gain" but I think you may find the glutamine really helps. Be generous with it, especially in the beginning.

Man, I remember the first time I did a weights routine after I joined the gym. MAN. That was before I knew about BFL or glutamine and I worked my entire body. Man, that soreness was indescribable. :) Hope you feel all right!

DarkLotus
Wed, Mar-12-03, 15:43
Your weight progressions should be like this
5 x 12
8 x 10
10 x 8
12 x 6
10 x 12

or

3 x 12
5 x 10
8 x 8
10 x 6
8 x 12

The 8 reps and last 12 of that same exercise should be the same weight. Glad you had a good workout. And they do say no pain no gain! :D Gotta go punish myself with LBWO too... :eek:

DarkLotus
Wed, Mar-12-03, 20:18
I wish I knew why my wrist was popping out, must be too much of a strain I guess. Made doing some things today suck a little, but I got through it ;)

That's great that you joined a gym! If they told you not to workout before your assesment, I'd listen, you can always do it later, maybe get it done after the assesment :) Good luck and pay attention to everything they show you. Ask them questions if you need to on how to work the equipment. :wave:

red1cutie
Thu, Mar-13-03, 12:13
Thanks Dark lotus!

Well I can barely walk. It hurts so bad. I did a sad 20 minutes walk/run today but walked more than ran and walk like a 100 years old woman. I feel like crap but hopefully tomorrow will be better. I am doing upper body tomorrow. I will try to stretch alot tonight. Hopefully that will help.

red1cutie
Fri, Mar-14-03, 22:37
Upper Body Workout

Chest:
Chest Press: 5 lbs X 12
8 X 10
10 X 8
12 X 6
10 x 12
Flyes: 5 X 12

Shoulders:
Shoulder Press: 5 lbs X 12
8 X 10
10 X 8
12 X 6
10 x 12 (could only do 8 reps)
front raises: 5 X 12

Back:
Bent over Rows: 3 lbs X 12
5 X 10
8 X 8 (struggled here)
10 X 6 (could only do 4 reps)
8 x 12 (did 6 reps ~8 lbs; complete other 6 reps ~ 5 lbs
dumbell rows: 5 X 12

Triceps:
Overhead extensions :3 lbs X 12
8 X 10
10 X 8
12 X 6
10 x 12
tricep flyes: 5 X 12

Biceps
Bicep curls: 5 lbs X 12
8 X 10
10 X 8
12 X 6
10 x 12 (could only do 8 reps)
Hammers: 8 X 12

DarkLotus
Sat, Mar-15-03, 09:14
There you go! Looks good! :thup: Try doing some forced reps. Rest for a few seconds then squeeze a few more reps out. Otherwise, you're going to have to lower your weights. You need to finish. The 6 reps is supposed to be the hardest, not the 8 and the 6 being impossible. Have a good weekend! :wave:

red1cutie
Sun, Mar-16-03, 14:55
Thanks Dark Lotus!

I did not do my 20 mins of Aerobics on Saturday. :( I feel so tired this morning I could not get up for breakfast but I forced my self to have 3 eggs (hardboiled).

I bought 3 yogurts to take on the days I have to weight lift. I hope this will help.

I have my upper body workout tomorrow. I will do it after work. I pretty much know what I want to do.

front legs: extension, end with 1 set of squats
back egs: curls end, end with 1 set of deadlifts
calves: seated raises, end with 1 set of stand raises
abdominals: saw a machine if it is free I will try it and then end with another ab I saw at the gym

My goal this week is to do all my workouts like I am supposed...98 days before summer.

When I finally decided to get up and went outside it was beautiful. Spring is here to stay I hope.

Skamito
Mon, Mar-17-03, 12:04
Your scheduled lower body workout looks good. Pretty much exactly what I do.

I wouldn't kick myself too much for missing Saturday cardio. That's my toughest day too. Quite a struggle. I really like to hibernate on the weekends. Hopefully this lovely weather will up my attitude a bit for that. I did get a jog in down by the Hudson river. Do you own a bike? I need to get one. A lovely way to work in Saturday cardio with nice weather. Plus my boyfriend loves to bike, so we could make a date out of it.

Do hope that weather is here to stay! Keep up with those workouts. I'll repeat what I put in your journal: It's really a mind game psyching yourself up to do them. You can do it!

red1cutie
Wed, Mar-19-03, 18:20
Hi guys caught a cold but I have not quit Atkins, I am not taking cough medicine just drinking lots of water. I have not worked out though this week.

red1cutie
Sat, Apr-05-03, 18:50
Okay I have to restart BFL and not quit this time.

My primary goal is to reduce my body fat (it is very high) and to get toned, especially my legs. I would also like to lose pounds scale wise to if possible. My goals in terms of pounds lost is 149 lbs, if this is realistic. This would bring me to my halfway mark interms of the weight I want to lose.

I will do upper body workout tomorrow (Sunday). I can do this one at home because I have my dumbells. Then Monday 20 minute w/ ab component workout and Tuesday lower body workout.

red1cutie
Sat, Apr-05-03, 18:56
Upper Body Workout:

Chest:
chest Press: set 1 5 lbs x 12
chest Press: set 2 8 lbs x 10
chest Press: set 3 10 lbs x 8
chest Press: set 4 12 lbs x 6
chest Press: set 5 10 lbs x 12
flyes: set 6 5 lbs x 12

Shoulders:
shoulder Press: set 1 5 lbs x 12
shoulder Press: set 2 8 lbs x 10
shoulder Press: set 3 10 lbs x 8
shoulder Press: set 4 12 lbs x 6
shoulder Press: set 5 10 lbs x 12
front raises: set 6 5 lbs x 12

Back:
rows: set 1 3 lbs x 12
rows: set 2 5 lbs x 10
rows: set 3 8 lbs x 8
rows: set 4 10 lbs x 6
rows: set 5 8 lbs x 12
bentover rows: set 6 5 lbs x 12

Triceps:
overhead extensions: set 1 3 lbs x 12
overhead extensions: set 2 8 lbs x 10
overhead extensions: set 3 10 lbs x 8
overhead extensions: set 4 12 lbs x 6
overhead extensions: set 5 10 lbs x 12
tricep kickbacks: set 6 3 lbs x 12

Biceps
bicep curls: set 1 5 lbs x 12
bicep curls: set 2 8 lbs x 10
bicep curls: set 3 10 lbs x 8
bicep curls: set 4 12 lbs x 6
bicep curls: set 5 10 lbs x 12
hammer curls: set 6 8 lbs x 12

red1cutie
Sat, Apr-05-03, 19:11
20 Minute Workout w/ abdominals

After completing 20 minute workout (treadmill. elliptical/recumbent bike/stair climber), do abdominals

This BFL abdominal bootcamp workout is from Nat's journal (http://forum.lowcarber.org/showthread.php?s=&threadid=22629&perpage=15&pagenumber=4). Hopefully I can figure out how to those that I am not familar with.

Circuit: (no rest in different exercises)
Lower Ab Crunch 15 reps
Leg Raise/Hip Up 15 reps
Side Crunch 15 reps (each side)
Knee Up 15 reps
Lying Crunch 15 reps

Rest: 2-3 minutes
Basic Ab Stretch
Side Bends
Stomach Vacuums

Repeat circuit 3 times.

red1cutie
Sat, Apr-05-03, 19:37
Upper Body Workout:

front legs:
squats set 1: 12 reps dumbells 5lbs each
squats set 2: 10 reps dumbells 8lbs each
squats set 3: 8 reps dumbells 10lbs each
squats set 4: 6 reps dumbells 12lbs each
squats set 5: 12 reps dumbells 10lbs each
stepups set 6: 12 reps dumbells 5 lbs each

back legs
lunges set 1: 12 reps no dumbells
lunges set 2: 10 reps dumbells 3lbs each
lunges set 3: 8 reps dumbells 5lbs
lunges set 4: 6 reps dumbells 8lbs
lunges set 5: 12 reps dumbells 5lbs
deadlifts set 6: 12 reps 5 lbs

calves:
angled raises set 1: 12 reps no dumbells
angled raises set 2: 10 reps dumbells 3lbs each
angled raises set 3: 8 reps dumbells 5lbs each
angled raises set 4: 6 reps dumbells 8lbs each
angled raises set 5: 12 reps dumbells 5lbs each
straight raises set 6: 12 reps dumbells 5lbs each

Stand next to the wall to use it as a support
Use your left hand on the wall
Lift your right leg off the ground
Begin pushing up and down on your tip toes with your left leg.

Very SIMPLE but they really work. I use ankle weights when I do them. The result--nice trimmed and toned calves without being over bulky.

abdominals
crunches set 1 12 reps
crunches set 2 10 reps..hold for 10 count on last one
crunches set 3 8 reps..hold for 10 count on last one
crunches set 4 6 reps....hold for 10 count on last one
crunches set 5 12 reps..hold for 10 count on last one
bent knee raises set 6 12 reps..hold for 10 count on last one

DarkLotus
Sat, Apr-05-03, 20:00
Wow, Red, pretty organized and sailing smoothly now, eh? That's great! How are you feeling and how's it going?? :wave:

red1cutie
Sat, Apr-05-03, 20:24
Have to remember to change my workout exercises every 4 weeks; muscle learn quickly and adapt so they need to be cganhed so muscles can work harder.

red1cutie
Tue, Apr-08-03, 03:53
BFL Challenge Week 1 Day 1

Upper Body Workout:

Chest:
chest Press: set 1 5 lbs x 12
chest Press: set 2 8 lbs x 10
chest Press: set 3 10 lbs x 8
chest Press: set 4 12 lbs x 6
chest Press: set 5 10 lbs x 12
flyes: set 6 3 lbs x 12

Shoulders:
shoulder Press: set 1 5 lbs x 12
shoulder Press: set 2 8 lbs x 10
shoulder Press: set 3 10 lbs x 8
shoulder Press: set 4 12 lbs x 6
shoulder Press: set 5 10 lbs x 12
front raises: set 6 3 lbs x 12

Back:
rows: set 1 5 lbs x 12
rows: set 2 8 lbs x 10
rows: set 3 10 lbs x 8
rows: set 4 12 lbs x 6
rows: set 5 10 lbs x 12
bentover rows: set 6 3 lbs x 12

Triceps:
overhead extensions: set 1 3 lbs x 12
overhead extensions: set 2 5 lbs x 10
overhead extensions: set 3 8 lbs x 8
overhead extensions: set 4 10 lbs x 6
overhead extensions: set 5 8 lbs x 12
tricep kickbacks: set 6 5 lbs x 12

Biceps
bicep curls: set 1 5 lbs x 12
bicep curls: set 2 8 lbs x 10
bicep curls: set 3 10 lbs x 8
bicep curls: set 4 12 lbs x 6
bicep curls: set 5 10 lbs x 12
hammer curls: set 6 5 lbs x 12

red1cutie
Thu, Apr-10-03, 13:31
Wednesday's Gym Journal:

Lower Body Workout

front legs:
leg extensions set 1: 12 reps 10lbs each
set 2: 10 reps 20lbs each
set 3: 8 reps 30lbs each
set 4: 6 reps 40lbs each
set 5: 12 reps 30lbs each
leg press set 6: 12 reps 10lbs each

back legs
leg curls set 1: 12 reps 10lbs each
set 2: 10 reps 20lbs each
set 3: 8 reps 30lbs each
set 4: 6 reps 40lbs each
set 5: 12 reps 30lbs each
deadlifts set 6: 12 reps dumbells 12lbs each


calves:
calf raises set 1: 12 reps dumbells 2 lb each
set 2: 10 reps dumbells 3lbs each
set 3: 8 reps dumbells 5lbs each
set 4: 6 reps dumbells 10lbs each
set 5: 12 reps dumbells 5lbs each
one leg set 6: 12 reps dumbells 5lbs each

abs:
ab machine set 1: 12 reps 10 lbs
set 2: 10 reps 20 lbs
set 3: 8 reps 30 lbs
set 4: 6 reps 40 lbs
set 5: 12 reps 30 lbs
crunches set 6: 12 reps no weight

Woo Hoo :D .....made sure to stretch!!!

red1cutie
Sat, Apr-12-03, 08:10
Friday's Workout Journal

Upper Body Workout:

Chest:
chest Press: set 1 3 lbs x 12
chest Press: set 2 5 lbs x 10
chest Press: set 3 8 lbs x 8
chest Press: set 4 10 lbs x 6
chest Press: set 5 8 lbs x 12
flyes: set 6 3 lbs x 12

Shoulders:
shoulder Press: set 1 3 lbs x 12
shoulder Press: set 2 5 lbs x 10
shoulder Press: set 3 8 lbs x 8
shoulder Press: set 4 10 lbs x 6
shoulder Press: set 5 8 lbs x 12
side raises: set 6 3 lbs x 12

Back:
rows: set 1 5 lbs x 12
rows: set 2 8 lbs x 10
rows: set 3 10 lbs x 8
rows: set 4 12 lbs x 6
rows: set 5 10 lbs x 12
bentover rows: set 6 3 lbs x 12

Triceps:
kickbacks: set 1 3 lbs x 12
kickbacks: set 2 5 lbs x 10
kickbacks: set 3 8 lbs x 8
kickbacks: set 4 10 lbs x 6
kickbacks: set 5 8 lbs x 12
overhead extensions: set 6 10 lbs x 12

Biceps
bicep curls: set 1 3 lbs x 12
bicep curls: set 2 5 lbs x 10
bicep curls: set 3 8 lbs x 8
bicep curls: set 4 10 lbs x 6
bicep curls: set 5 8 lbs x 12
hammer curls: set 6 5 lbs x 12

red1cutie
Sun, Apr-13-03, 10:12
Sunday's Gym Journal:

Lower Body Workout

front legs:
leg extensions set 1: 12 reps 10lbs each
set 2: 10 reps 15lbs each
set 3: 8 reps 30lbs each
set 4: 6 reps 45lbs each
set 5: 12 reps 30lbs each
leg press set 6: 12 reps 70lbs each

back legs
leg curls set 1: 12 reps 15lbs each
set 2: 10 reps 20lbs each
set 3: 8 reps 30lbs each
set 4: 6 reps 45lbs each
set 5: 12 reps 30lbs each
deadlifts set 6: 12 reps dumbells 12lbs each


calves:
calf raises set 1: 12 reps
set 2: 10 reps
set 3: 8 reps
set 4: 6 reps
set 5: 12 reps
one leg set 6: 12 reps

abs:
ab crunch set 1: 12 reps
set 2: 10 reps
set 3: 8 reps
set 4: 6 reps
set 5: 12 reps
decline crunches set 6: 12 reps

red1cutie
Wed, Apr-16-03, 05:48
Monday Gym Journal:
20 minutes cardio---treadmill (got a major headache after :( )

red1cutie
Wed, Apr-16-03, 05:50
Tuesday's Workout Journal

Upper Body Workout:

Chest:
chest Press: set 1 3 lbs x 12
chest Press: set 2 5 lbs x 10
chest Press: set 3 8 lbs x 8
chest Press: set 4 10 lbs x 6
chest Press: set 5 8 lbs x 12
flyes: set 6 3 lbs x 12

Shoulders:
shoulder Press: set 1 3 lbs x 12
shoulder Press: set 2 5 lbs x 10
shoulder Press: set 3 8 lbs x 8
shoulder Press: set 4 10 lbs x 6
shoulder Press: set 5 8 lbs x 12
side raises: set 6 3 lbs x 12

Back:
rows: set 1 5 lbs x 12
rows: set 2 8 lbs x 10
rows: set 3 10 lbs x 8
rows: set 4 12 lbs x 6
rows: set 5 10 lbs x 12
bentover rows: set 6 3 lbs x 12

Triceps:
kickbacks: set 1 3 lbs x 12
kickbacks: set 2 5 lbs x 10
kickbacks: set 3 8 lbs x 8
kickbacks: set 4 10 lbs x 6
kickbacks: set 5 8 lbs x 12
overhead extensions: set 6 10 lbs x 12

Biceps
bicep curls: set 1 3 lbs x 12
bicep curls: set 2 5 lbs x 10
bicep curls: set 3 8 lbs x 8
bicep curls: set 4 10 lbs x 6
bicep curls: set 5 8 lbs x 12
hammer curls: set 6 3 lbs x 12

red1cutie
Wed, Apr-16-03, 05:52
Wednesday's Workout Journal:
20 minutes cardio

red1cutie
Wed, Apr-16-03, 05:53
Wednesday's Workout Journal:
20 minutes cardio---treadmill

red1cutie
Sat, Apr-19-03, 15:17
Thursday Workout Journal

Lower Body Workout

front legs:
squat set 1: 12 reps 5lbs each
set 2: 10 reps 8lbs each
set 3: 8 reps 10lbs each
set 4: 6 reps 12lbs each
set 5: 12 reps 10lbs each
step-ups set 6: 12 reps 3lbs each

back legs
deadlifts set 1: 12 reps 5lbs each
set 2: 10 reps 8lbs each
set 3: 8 reps 10lbs each
set 4: 6 reps 12lbs each
set 5: 12 reps 10lbs each
lunges set 6: 12 reps dumbells 3lbs each

calves:
calf raises set 1: 12 reps
set 2: 10 reps
set 3: 8 reps
set 4: 6 reps
set 5: 12 reps
calf raises-calves in set 6: 12 reps

abs:
ab crunch set 1: 12 reps
set 2: 10 reps
set 3: 8 reps
set 4: 6 reps
set 5: 12 reps
reverse crunches set 6: 12 reps

Tough workout...felt great after!!!!

red1cutie
Sat, Apr-19-03, 15:20
Saturday's Workout Journal

Upper Body Workout:

Chest:
chest Press: set 1 3 lbs x 12
chest Press: set 2 5 lbs x 10
chest Press: set 3 8 lbs x 8
chest Press: set 4 10 lbs x 6
chest Press: set 5 8 lbs x 12
flyes: set 6 3 lbs x 12

Shoulders:
shoulder Press: set 1 3 lbs x 12
shoulder Press: set 2 5 lbs x 10
shoulder Press: set 3 8 lbs x 8
shoulder Press: set 4 10 lbs x 6
shoulder Press: set 5 8 lbs x 12
side raises: set 6 3 lbs x 12

Back:
rows: set 1 5 lbs x 12
rows: set 2 8 lbs x 10
rows: set 3 10 lbs x 8
rows: set 4 12 lbs x 6
rows: set 5 10 lbs x 12
bentover rows: set 6 3 lbs x 12

Triceps:
kickbacks: set 1 3 lbs x 12
kickbacks: set 2 5 lbs x 10
kickbacks: set 3 8 lbs x 8
kickbacks: set 4 10 lbs x 6
kickbacks: set 5 8 lbs x 12
overhead extensions: set 6 10 lbs x 12

Biceps
bicep curls: set 1 3 lbs x 12
bicep curls: set 2 5 lbs x 10
bicep curls: set 3 8 lbs x 8
bicep curls: set 4 10 lbs x 6
bicep curls: set 5 8 lbs x 12
hammer curls: set 6 3 lbs x 12

Great workout :D

red1cutie
Mon, Apr-21-03, 14:54
Monday's Workout Journal

Lower Body Workout

front legs:
squat set 1: 12 reps 5lbs each
set 2: 10 reps 8lbs each
set 3: 8 reps 10lbs each
set 4: 6 reps 12lbs each
set 5: 12 reps 10lbs each
step-ups set 6: 12 reps 3lbs each

back legs
deadlifts set 1: 12 reps 5lbs each
set 2: 10 reps 8lbs each
set 3: 8 reps 10lbs each
set 4: 6 reps 12lbs each
set 5: 12 reps 10lbs each
lunges set 6: 12 reps dumbells 3lbs each

calves:
calf raises set 1: 12 reps
set 2: 10 reps
set 3: 8 reps
set 4: 6 reps
set 5: 12 reps
calf raises-calves in set 6: 12 reps

abs: w/ 5lb weight on chest
ab crunch set 1 : 12 reps
set 2: 10 reps
set 3: 8 reps
set 4: 6 reps
set 5: 12 reps
reverse crunches set 6: 12 reps

For some reason I love doing lower body workout even know this one is the most painful. Okay I was in a rush to meet my Dad so I didn't do the all required rests b'tween sets. It was tough workout but I felt great after. My legs were still sore from the last leg workout.

After I worked out I had an isopure shake, with 4 ozs strawberries, my glutamine and 3 tablespoons olive oil and my vitamins

Optimist
Mon, Aug-11-03, 13:40
Can you believe I just noticed the little 'gym log' icon below posts? I'm so slow!

GREAT workout today!! Think I may start listing my workouts as you do once I get over the whining phase.

hairpin
Wed, Sep-03-03, 14:32
Hey there! I just dropped by from the "lose 20 in 2 months" forum. I've started a gym log as well.

So, what are you working out with lately? I only do DVD's at home, which are mostly aerobics, weight training with dumbells, and some pilates.

red1cutie
Mon, May-24-04, 11:50
I start everyone on this lifting program when I first bring them to the gym. I am NOT a trainer. This is the program I started on, so I just pass it along.

I suggest that you NEVER do cardio before you lift, because if you do it AFTER, you will burn more fat and build more muscle. The other way around, you'll just get tired and hungry. You'll also risk poor form, because you'll be tired when you lift. EITHER do about 20 minutes of moderate cardio (fast walking) right after lifting, or do it on alternate days.

I like to have a little bit of something sweet (dextrose, or an orange or half a banana) just before I lift, and a whey shake (20-35g protein) AFTER, with 5 g glutamine in it. Real food about 2 hours later. When you first start, this won't matter as much, but as you get stronger, you'll likely find it helpful. Trainerdan SWEARS by BCAAs (branched chain amino acids), which I will be looking into this weekend.

This program can be performed 3 or 4 days a week. So, Monday, Wednesday, Friday could be workout 1 2 1 the first week, and 2 1 2 the second week.

Start with the lightest weights possible, and work your way up. Once you can do three sets of 8 and not feel anything/much the next day, increase the weight and drop the reps to 3 sets of 6. Work it back up to 3 sets of 8, and repeat.

Squats - first time you do them, NO WEIGHT, and only do 2 sets of 4. If you can still walk the next day, increase it gradually until you can do 3 sets of 10 before adding on any weight. You should eventually expect to squat with what you weigh on your shoulders (!), but this can take over a year, so don't rush. It took me 3 months before I could squat the bar (45 pounds)

Have fun!

- Built

**********************************************
WORKOUT 1
abs 2-3 minutes
stretches make sure you stretch quads

LEGS
squats 3 sets of 8-10 http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

seated leg extensions (quads) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html

BACK
seated back cable rows 3 sets of 8-10 http://www.exrx.net/WeightExercises/BackGeneral/CBStraightBackSeatedRow.html

front lat pull downs 3 sets of 8-10 http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html

shrugs 3 sets of 8-10 http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html

BICEPS
seated alternating dumbbell curls (sit, with back support) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

drag curls 3 sets of 8-10 like a barbell curl, but drag it up the front of your body and back down again. Works like a preacher curl, but works better.
**********************************************

WORKOUT 2

abs 2-3 minutes
stretches make sure you stretch quads and hams

LEGS
split squats (stationary lunges): these are basically lunges, but do all one side for one set, and then switch. I don't put my foot up on a bench, so ignore that part of the movie. Take a step, and stay there. Now do 8 squats in this position, then switch sides. 3 sets of 8-10 each side http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSquat.html

lying leg curls (hamstrings) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html

SHOULDERS
Dumbbell lateral raises (imagine you are pouring really full pots of tea) 3 sets of 8-10 http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

dumbbell shoulder (military) press 3 sets of 8-10 http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

CHEST
incline dumbbell flys (do it on the slant bench, or flat if you prefer) 3 sets of 8-10 http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html

incline dumbbell press (squeeze chest at top) 3 sets of 8-10 http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

TRICEPS
overhead tricep extensions, (I hold ONE dumbbell with both hands, hold it overhead, drop it down to elbows at 90 degrees, then raise it straight up) 3 sets of 8-10 http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

standing tricep cable pull-downs, using rope 3 sets of 8-10 keep elbows glued to your sides, hold the rope ends, push straight down, then back up to 90 degrees. Your hands end up at your sides because the rope will open up and let you.

I copied this from another thread. Decisions, decisions.

red1cutie
Wed, May-26-04, 10:04
Quote: If you want to build muscle and eat atkins, i suggest you give the NHE a go. it's not that much different than atkins in some respects but just a teency bit carbier (30g). high fat actually increases natural testosterone levels so your body might really respond and build... BUT you also need to eat 1.5x bodyweight in protein and OVER your daily maintenance calories within your ratios of 65f 30p 5c.

As for ab work--do it 2x a week but not in a row (let them heal and grow).

red1cutie
Sun, May-30-04, 12:03
The Plan--NHE

Nutrition Plan:
Day 1-Day 7 Induction 20g carbs
Day, 8, 9 30g carbs
Day 10 Carb Up Meal Day 40g carbs MINIMUM, protein less than 20g, fat less than 20g (less than 30% of total calories from fat
Carb up should take place after workout--preferably meal after workout, preferably last meal of day
Other meals prior to the carb up meal must add up to less than 30g
Day 11 30g carbs
Day 12 30g carbs
Day 13 30g carbs
Day 14 30g carbs
Day 15 30g carbs
Day 16 30g carbs
Day 17 Carb Up Meal Day

Workout Plan:
Day 1-weights, then moderate cardio
Day 2-HIIT
Day 3-weights, then moderate cardio
Day 4-HIIT
Day 5-weights, then moderate cardio
Day 6-HIIT
Day 7-Day Off (no workout)
Day 1-weights, then moderate cardio
Day 2-HIIT
Day 3-weights, then moderate cardio--Carb Up (Day 10)
Day 4-HIIT
Day 5-weights, then moderate cardio
Day 6-HIIT
Day 7-Day Off
Day 1-weights, then moderate cardio
Day 2-HIIT
Day 3-weights, then moderate cardio--Carb Up Day (Day 17)
Day 4-HIIT
Day 5-weights, then moderate cardio
Day 6-HIIT
Day 7-Day Off

red1cutie
Sun, May-30-04, 16:04
Today was a baby workout. I did arms and abs but I'm officially starting tomorrow.

Tomorrow will be legs and 20 minutes of cardio after. Not sure what yet.
Thinking of leg press and extensions, curls and deadlifts and then something for calves. :cool:

doogieb
Mon, May-31-04, 00:45
Hey red,

My current workout basically(!) follows the BFL pyramid....

UBWO

Chest
12,10,8,6,12 Dumbell bench press
12 Dumbell flyes

Shoulders
12,10,8,6,12 Side raises
12 Bent over side raises

Back
12,10,8,6,12 Wide grip pulldowns
12 Reverse grip pulldowns

Triceps
12,10,8,6,12 Two hand seated dumbell pull overs
12 Dumbell extensions

Biceps
12,10,8 Hammer curls
Drop set of dumbell curls

LBWO

Quads
12,10,8,6,12 Squats or Leg press (depending on whether squat rack is broken or not!)
12 Leg extensions

Hamstrings
12,10,8,6 Lying leg curls
Drop set Lying leg curls

Calves
12,10,8,6,12 Standing calf raises
12 Sitting calf raises

Abs/ core
12 Lying face down on swiss ball at waist, feet at bottom of wall, sort of reverse curl for lower back
12 each side Side crunches lying sideways on swiss ball at waist, feet at bottom of wall
12 Lying on floor with feet up on swiss ball to do decline crunches

Sometimes I do 1, 2 or 3 sets of the ab work..... depends how much time I have, whether I really need to pee, or whether the fire alarm goes off, all of which have happened recently! :)

I'd like to change the hamstrings to include deadlifts which I will probably do from next LBWO or the one after, just scared of injury which I've heard about for deadlifts, but I'm probably just being a big chicken ;) I started off doing dumbell lunges for hams as well but I really sucked at them and my grip sucks so was just asking for injury.

Hope that was useful :)

red1cutie
Mon, May-31-04, 18:48
Day 1 Workout-PM

Leg press weight: 50 12 reps
Leg press weight: 70 12 reps
Leg press weight: 90 12 reps
Leg press weight: 90 12 reps

Think will stick with weight 90

Leg extensions weight: 15 12 reps
Leg extensions weight: 30 8 reps
Leg extensions weight: 50 12 reps
Leg extensions weight: 50 12 reps

Will stick with weight 30 but increase reps to 12

Straight Deadlists w/ dumbells
Deadlifts weight (2 10lb dumbells) 12 reps
Deadlifts weight (2 12lb dumbells) 12 reps
Deadlifts weight (2 12lb dumbells) 12 reps
Deadlifts weight (2 12lb dumbells) 12 reps

Seated leg curls weight 45 12 reps
Seated leg curls weight 45 12 reps
Seated leg curls weight 45 12 reps
Seated leg curls weight 45 12 reps

Standing calf raises weight none reps 12
Standing calf raises weight (2 10lb dumbells) 12 reps
machine was free so then:
Calf raise machine weight 20 12 reps
Calf raise machine weight 20 12 reps
Calf raise machine weight 20 12 reps

Hanging Ab pull knees to chest 3 sets 15 reps

20 minute treadmill
3 mins level 5, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 10, 1 min level 5

Stretch

Crunches 3 sets 20 reps

Done! :yay:

red

doogieb
Tue, Jun-01-04, 00:18
Hi Red, looks like you had a good workout!

I physically wouldn't be able to do 20 mins on a treadmill after legs day, but my leg press on Sunday was 530lbs.... still hurting from it now :D :D :D

Drop sets means you start with one weight, do it till you can't do it any more (failure), then drop down the weight and do that until failure, then drop again. Because I've only been doing lying leg curls for hamstrings until I start deadlifts, I finish up with approx 24 which is supposed to be 2 sets of 12 at an intensity of 9 and 10..... I currently start at 30kg, do that as much as I can , drop it to 25kg, do as much as I can then drop to 20kg then do it till I can't do any more.... I've been getting to about 21 before I have to quit :)

doogieb
Tue, Jun-01-04, 08:13
Hey Red,

I hope your measurements are in lbs, because when I was done with the leg press at 240kg (530lbs), I did leg extensions at 45kg (99lbs) and I was almost crying like a baby :D If you're doing leg extensions at 50kg then I need to pull my finger out! ;)

doogieb
Tue, Jun-01-04, 08:16
Yeah, the whole point of drop sets is so that they're tough :D I found that I felt I got a better workout doing drops on my hamstrings and biceps to make sure I got a really hard fail out of them.

When I change hams to deadlifts I will probably just do the pyramid in full.

doogieb
Tue, Jun-01-04, 08:33
Don't worry about your weights by the way, just do what you feel comfortable with... well, a bit uncomfortable with otherwise you won't go hard enough ;)

The heaviest I went on my first LBWO ( about a month ago! ) was 160kg (353 lbs), but I see PTs in all the time with women on the leg press doing it empty, and it's not like it's the woman's first time there for getting shown how to work it and stuff, it's their workout!

(and I only get excited about my LBWO weights.... my UBWO weights generally suck, but I'm trying hard!)

red1cutie
Tue, Jun-01-04, 12:08
Tuesday June 1, 2004
Weight: 115

NHE Day 2

Cardio Day: 21 minutes on recumbent bike. Level 5, random. Worked hard!
Abs: 3 sets of hanging, 3 sets of crunches

I am stiff and in some pain. Usually I am pretty flexible but today i couldn't even touch my forehead to my leg. I should have strecthed some more but I was in a hurry.

doogieb
Tue, Jun-01-04, 13:12
Thanks red! :D

Now I feel like a dumbass.

Wow 90 pounds is still impressive for me. I'm going to try and see if I can press more next time. Thing is if I do it too high then I will be too weak for extensions so maybe stay at 90 for a couple weeks.

I may try to go heavier on the deadlifts though.


LOL, don't worry about it :) If TrainerDan started quoting numbers he'd put us all to shame!

I've got my squat up to 50kg, and on another forum I'm on someone was saying they'd managed 180kg squats and were going for 200's (ok, the first reply was "what are you taking?" but that's a different matter, and it wasn't dodgy stuff!)

yeah, the drop sets sounds like you are really maxing out. Have you seen a big difference since you started doing them in the way your muscles react?

I think so, but not totally sure.

Since I am not doing BFL I might break it into two. Do you think I should do chest and back together or Chest and biceps and triceps and then do Back with shoulders? I would have a day in between them.

Really not sure.... I've heard of so many people's different splits, which is one of the things that attracted me to BFL (my first proper workout program since I was 16 with some basic kit in my bedroom!)... someone takes the effort out of deciding the split etc, but now I've started changing things about a bit.

www.exrx.net (thanks Built!) suggests a 3 day split as Chest & Back/ Legs/ Shoulders & Arms so I'd go with their advice!

Are you doing both triceps at the same time?

I'm doing BFL so I normally do 5 sets of overhead then blast into one set of lying, but today I did 5 sets of assisted dips and 1 set of lying extensions.
What do you mean by walking to failure?

Farmer's walk as someone suggested in my forearms thread for grip/ forearm building. Basically you pick up a dumbell in each hand and walk across the gym (normally to confused looking people wondering what the hell you're doing!), turn round and walk back, turn round etc until you can't hold them any more (failure) then put em down.

doogieb
Tue, Jun-01-04, 13:13
Usually I am pretty flexible but today i couldn't even touch my forehead to my leg.

/me raises eyebrow ;)

doogieb
Tue, Jun-01-04, 13:14
And /me now realises that "leg" covers quite a large area... /me was thinking of something else..... ;)

doogieb
Wed, Jun-02-04, 01:14
:blush: :lol:

red1cutie
Wed, Jun-02-04, 12:58
Wednesday June 2, 2004
Weight: 115

NHE Day 3

Chest
Bench press with barbell 4 sets of 12 reps forget what it weighed no weights on it but it weighed enough (remembers Doogie's comment about the girl onleg press machine :lol: )

Flyes 1 set 2-8 pound dumbells, 3 sets 2-10 pound dumbells

Triceps
Kickbacks 4 sets 2-10 pound dumbells
Lying triceps extensions 4 sets 2-8 pound dumbells
(my form on the kickbacks was awful--I got weak triceps)

Biceps
Barbell curls 4 sets of 12 reps (same barbell as for bench press)

I forget the name of the machine where you rest your biceps on it and are seated on it--alternate arms 4 sets 2-10 pound dumbells

Then cardio 21 minutes treadmill
3 mins level 5, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 2 min level 10, 1 min level 5

Next Weight day Friday: Shoulders and Back

From next week I will do like what Doogie said Built said to do--My three weight days will be legs/chest/back/shoulder, tris and bis.

My measurements:
Bust 33.5
Waist 26.5
Navel: 28
Hips: 35
Thighs 20.5

Haven't change in a while. I wont measure until the six week mark.

doogieb
Wed, Jun-02-04, 14:39
I forget the name of the machine where you rest your biceps on it and are seated on it--alternate arms 4 sets 2-10 pound dumbells


Preacher curl?

doogieb
Wed, Jun-02-04, 14:42
L-glutamine doesn't stop my legs hurting, but I've grown to really like the ache :D

They're changing classes round at my gym from next week, so I think when I do spin I'll make sure it's on a Friday after an UBWO on a Thursday, so it will give me an extra day to recover before LBWO.

red1cutie
Thu, Jun-03-04, 19:42
Thursday June 3, 2004
Weight: 115

NHE Day 4

Cardio Day: 25 minutes on treadmill. random.
Abs: 3 sets crunches, 1 sets of elbow to knee

doogieb
Fri, Jun-04-04, 04:14
Hi Red!

I didn't stretch my back afterwards, but I forgot all about it, and I've just noticed it's not sore! :)

SLDL = straight leg deadlifts.... I said that in full earlier in the post so thought it would make sense ;)

red1cutie
Fri, Jun-04-04, 18:51
Friday June 4, 2004
Weight: 115

NHE Day 5

Weights:
Back
bent over dumbell rows 10 lb dumbells alternate arms 4 sets 12 reps
seated bent over rows 8 lb dumbells alternate arms 4 sets 12 reps

Shoulders
side raises 5 lb dumbells 4 sets 12 reps
front raises 5 lb dumbells 4 sets 12 reps

Then Cardio: 21 minutes on treadmill. 3 mins level 5, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 1 min level 6, 1 min level 7, 1 min level 8, 1 min level 9, 2 min level 10, 1 min level 5

red1cutie
Sun, Jun-06-04, 08:44
Saturday June 5, 2004
Weight: 115

Cheat Free Days: 17
NHE: Day 6
Number of Days until Summer: 16

*21-minutes of cardio--recumbent bike--random, level 5
*Abs (hanging 5 sets of 10 reps, crunches 10 sets of 15 reps)

red1cutie
Sun, Jun-06-04, 08:47
Sunday June 6, 2004
Weight: 115

NHE: Day 7--Day Off--no workout

1 week done!

Tomorrow: legs, cardio

doogieb
Sun, Jun-06-04, 14:12
Hey red!

I've not really done a "clean" carb up (mainly like either pizza or low fat curry and rice etc)... if you know what I mean! Last one I did I started with 50g of dextrose tablets (about 45g of carbs).... not sure what the carb up rules under NHE are but 40g doesn't sound like a "carb-up meal"... also those things are lower GI (pretty sure) than eg dextrose... again I don't know what the NHE rules are.

red1cutie
Mon, Jun-07-04, 10:18
Monday June 7, 2004 D Day
Weight: 117 :daze: (am I eating too much?? Is it BBQ sauce & Peanut Butter??) Grr

NHE: Day 8

Quads
Leg press weight: 70 1 set (warmup) 12 reps
Leg press weight: 90 3 sets 12 reps

Leg extensions weight: 45lbs 4 sets 12 reps

Hams
Straight Deadlifts barbell weight: 20lbs 4 sets 12 reps
(will go heavier next time)

Seated leg curls weight: 45lbs 4 sets 12 reps

Calves
Calf Raise machine weight: 20lbs 4 sets 12 reps

Calf Press Weight: 70lbs 4 sets 12 reps
(used leg press machine)

21 minute treadmill--using BFL style

red1cutie
Tue, Jun-08-04, 09:07
Tuesday June 8th, 2003—Day 475
Weight: 116

NHE: Day 9

Cardio: 20mins--recumbent bike--random, level 5
Abs: hanging 5 sets 10 reps; the abs machine (no weights 4 sets 20 reps)

red1cutie
Wed, Jun-09-04, 19:43
Wednesday June 9th, 2003
Weight: 115 back down :yay:

NHE: Day 10—Carbup Day


Chest
Bench press with barbell 4 sets of 12 reps
Flyes 1 set 2-8 pound dumbells, 3 sets 2-10 pound dumbells

Back
Dumbell rows 10 lb alternate arms 4 sets 12 reps
Seated bent over rows 8 lb dumbells alternate arms 4 sets 12 reps

Cardio
21 minute treadmill--using BFL style


Carb up Meal:
2 ozs lentils
1/4 plantain
6 ozs sweet potato
3 ozs chicken
2 tablespoon lc BBQ sauce

Calories: 531: Fat 4g (8%)…[Saturated fat 2%]; Carbs: 95g, net carbs: 78g; Protein: 31g (26%)

w/o chicken & bbq sauce Calories: 430: Fat 1g ; Total Carbs: 92g; Protein: 18g

red1cutie
Thu, Jun-10-04, 17:50
Thursday June 10th, 2003—Day 477
Weight: 114

NHE: Day 11

I think I finished eating after 9:30pm. That means I have to wait 24 hrs after carbup before I workout. It should be a cardio day today but since it is kinda late to go to the gym. I will do shoulders, biceps and triceps tonight (at home) and do cardio tomorrow. I hope this is okay. I will make sure to have my carbup meal earlier than that so I can do my workouts as planned.

Built
Thu, Jun-10-04, 17:57
I actually think this is better - do your weights while you have the blood sugar and the glycogen. I'm thinking cardio will do better work when you've used this up.

:)

red1cutie
Thu, Jun-10-04, 20:44
Thanks Built! :)

I did my weight workout:

Shoulders:
side raises 5 lb dumbells 4 sets 12 reps
front raises 5 lb dumbells 4 sets 12 reps

Triceps:
overhead extensions 10 lbs 1 set 12 reps, 12 lbs 3 sets 12 reps
kickbacks (alternate) 5 lbs 4 sets 12 reps

Biceps:
dumbell curls 12 lbs 1 set 12 reps, 10 lbs 3 sets 12 reps
concentration curls 8 lbs 4 sets 12 reps

Built
Thu, Jun-10-04, 21:10
Hey there cutie - you're doing well!

Now - I'm trying to remember - are you doing the bulk, or the cut?

And how do you prepare plantains?

doogieb
Fri, Jun-11-04, 05:26
Hi Red!

Yeah, next legs is Sunday so I'll make sure I make it a good one to make up :)

*thinks gyms should have an infinite number of machines and weights* :D

Your scale went down after a carb up :eek: You're just too weird! ;)

Built
Fri, Jun-11-04, 10:06
Your scale went down after a carb up :eek: You're just too weird! ;)

Yes - she's a nice girl. Too bad we'll have to kill her...

;)

red1cutie
Fri, Jun-11-04, 12:21
Friday June 11th, 2003—Day 478
Weight: 114

NHE: Day 12

Hi Doogie! :wave: Hey Built! :wave:

Cardio: 21 minutes BFL style (made up for cardio after weights usually do on a weight day b/c did weights yesterday)

Then 20 minutes for today's cardio.

That means I'm caught up.

No Abs didn't have time.

Not sure if to do the cardio I am supposed to do tomorrow or do weights instead, I'm thinking quads, hams and calves but then that will mess up next week since Monday is supposed to be quads, hams and calves. Since Sunday is my off day maybe it's ok to do legs again on Monday or Maybe I'll do chest and back on Monday and then do quads, hams and calves on Wednesday (carbup day). :q:

doogieb
Fri, Jun-11-04, 12:30
Hi red!

I'm not quite sure what you're saying.... are you suggesting doing legs on Saturday and Monday with only one day recovery between them? :eek:

I'd go for saying no! :)

I know you'd train legs with one day in between if you were doing 3 * full body workouts a week, but you're doing splits so that you can go harder on that body part and so you can benefit from the extra recovery time.

Because I'm currently just doing upper/ lower split as per BFL, when I have to shift things about I normally end up bumping the whole week's workouts round by a day.

You'd be best to save legs till Wednesday, much better idea :)

doogieb
Fri, Jun-11-04, 12:31
(although that's just from a workout/ recovery point of view, not thinking about the glycogen issue from your NHE eating plan.... I'll leave that one to Built! :))

Built
Fri, Jun-11-04, 12:47
I agree with doogie - do your quads on Wednesday - let 'em heal.

red1cutie
Sat, Jun-12-04, 07:14
What do you mean a clean bulk?

a clean bulk means you eat about 1.5-2 grams per pound of body weight in protein, cleans carbs like oatmeal, brown rice, cous cous, veggies and your good fats...you just eat more of it so you gain weight. If done properly you can add muscle and very little fat, so that when you start cutting (dieting), you will have more muscle left when you are done. Usually these cycles run 10-12 weeks each, bulk up, lift heavy no cardio, cut down, lift a little lighter, more cardio

www.femininemuscle.com

Thanks Lift!

This should be in here instead.

doogieb
Sat, Jun-12-04, 07:48
I was thinking mentally that it would be hard for me to go without cardio. I really like it and my workouts don't feel complete without it.

Yeah red, from your gym logs you sound like a total cardio bunny! You should cut it down, like to maybe once a week, but not sure for you.... if you're doing it loads a week normally, any number of times less is better ;)

doogieb
Sat, Jun-12-04, 09:11
But Doogie, if I cut down the cardio what will I do? And where would I cut it down, after my weights or on the days I don't do weights? Also, I do not get why 20 minutes of cardio is a bad thing. It's not like I'm doing it for an hour. :q:

What will you do ? Spend less time in the gym, or do a longer split. :)

One of the reasons to cut down is calories...... when "bulking" you want to have a calorie excess and doing cardio burns calories that are not necessary to burn, therefore meaning you need to eat more. :)

I'm sure there's wildly complicated stuff to do with catabolism and anabolism but I always get out of my depth too quickly so I'll stop now! :)

red1cutie
Sat, Jun-12-04, 15:13
Saturday June 12th, 2003—Day 479
Weight: 113 :yay:

NHE: Day 13
Number of Days ‘til Summer: 9

Quads
Leg press weight: 90lbs 4 sets 12 reps

Leg extensions weight: 45lbs 4 sets 12 reps

Squats: weight: 30lbs 1 sets 12 reps, weight: 45lbs 1 sets 12 reps
(I attempted to try to put 10 pounds on the 45 pound bar but I could not lift it over my head so just did same 45 for 3 and 4 sets even though I felt like I could have gone higher)

Hams
Straight Deadlifts dumbell weight: 12lbs 4 sets 12 reps

Seated leg curls weight: 45lbs 4 sets 12 reps

Seated leg curls weight: 20lbs 2 sets 12 reps, 30lbs 2 sets 12 reps

Calves
Calf Press Weight: 70lbs 4 sets 12 reps
(used leg press machine)

Calf raises no weight 4 sets 12 reps

Alternate leg calf raises 8lbs 4 sets 12 reps

Abs
Hanging 5 sets 10 reps
Abs machine 4 sets 20 reps

Did not do any cardio even though I wanted to because it was too long (like almost 4 hrs) before I last ate and my stomach was growling.

liftnlady
Sat, Jun-12-04, 15:27
the other thing for you to remember, is if you decide to bulk to put on muscle then start lifting with reps of 4-6, weights that are that heavy for you will help break down and susequently build the muscle.

When bulking if you must do cardio, then do it 1-2 times a week for 20 mins tops and just do walking on a treadmill. The goal of bulking is to gain weight and the more you burn on the cardio the more you will have to eat, and cardio can eat at your muscle.

doogieb
Sat, Jun-12-04, 19:20
Hey red!

LOL ~ gym log thing... it was my day off :p

Not yet! :p I actually decided that it would be safe to post in your journal because you seemed nice and you never posted any cheesy/lame lines. :lol:

Awwww, thanks :)

The weather here today was pretty hot and sunny.

It's like after 2am so I totally have to go to bed since tomorrow is LBWO.... I'll see you tomorrow!

red1cutie
Sun, Jun-13-04, 10:09
Sunday June 13th, 2003—Day 480
Weight: 113

NHE: Day 14

Day Off! Good thing too. My legs hurt so bad.

doogieb
Sun, Jun-13-04, 10:37
Hi Doogie! :wave: (wondering if today is a day off too) :p

Hugs
red

LOL red! :D :D :D

hehehehehe, no, today was most certainly not day off, just worked out in PM rather than first thing AM. All posted now in great detail in my gym log ;)

red1cutie
Sun, Jun-13-04, 12:09
"Now, if I was a girl, lady, woman, gal or female by any other name and my butt was a problem and my health was generally okay -- no knee, back or heart trouble -- I would squat. I would bring in some light extensions and curls and leg presses for a month (3 sets x 10-12 reps, twice a week) and then I would install full squats as a regular exercise. The object is to build lean muscle: shapely, tight, strong, lean and toned thighs, hamstrings and glutes.

Losing fat weight will accelerate as the muscle is built and the system is powerized by the comprehensive squatting movement. Heart and lung efficiency improves dramatically and the body’s hormones, enzymes and related chemistry are rearranged to improve metabolism. Energy and endurance increase and the advanced power in the legs sets you free.

Eating smart becomes easier and more fun 'cuz you’re evolving into a dedicated trainee who puts the bar on her tender back and lifts with loving care."
( http://www.davedraper.com/forum/showflat.php/Cat/0/Number/4593/page/0/view/collapsed/sb/5/o/all/fpart/all/vc/1)

:)

doogieb
Sun, Jun-13-04, 12:34
How could I laugh at you when I could not pick up 55 lbs from just below my waist to the back of my head. I was too embarassed after asking some guy at the gym to help me put them on (5 lbs on each side) to ask him to put it on my back so I just used the empty 45lb bar to squat with.

Sorry, but :lol: that's so cute! That's what the squat rack is for! Makes squatting waaaaaaaaay easier than trying to move it there by hand :)



How often should people raise the weights they lift?

I try to raise some of the weights I'm lifting most workouts..... I judge it based on how well or bad I did on the previous workout.... my calf and leg press weights go up almost every workout (I jumped calves up 2 or 3 weights last time) but my UBWO stuff goes up a lot slower


:lol: That must have been pretty...NOT! There was this guy goaning (or something :daze: ) whilst doing his chest yesterday. It wasn't pretty. :lol:

Yeah, :lol: hehehehe.... the mirror beside the squat rack in my gym has lots of speckles on it from people grunting when breathing out and spraying the mirror... :lol:

Whoa! Congrats! So thats how you built them.

hehehehehe, yep.... the thing is, after that first one on day 3 I had killer DOMS, but they're not normally that bad now. :)

Thanks for sharing. :D

No problems! Glad you enjoyed reading it! :D

doogieb
Sun, Jun-13-04, 17:18
Hey Red!

Well someone was using it and I didn't wanna wait and I figured that if 45 lb barbell (:yay: I was really excited when I found that I had lift 45 lbs) from there to over my head I I could lift 45lbs + 2-5 lb plates over my head--WRONG! :blush: So there I stood not even able to lift it after the guy who had a sprained hand had helped me put the plates on with great difficulty I might add. :lol: So I just used another 45 barbell.

Aaaaaahhhhh, right. That explains it :) If the squat rack is busy I either wait or do the leg press instead :) I wouldn't even think about trying to do it without a rack (but my lightest set today was 88lbs in plates, excluding the weight of the bar, so it's a slight difference ;))

???DOMS???? What are they?

Delayed onset muscle soreness..... the feeling fine after the workout until 24-48 hours afterwards.

I loved it last week until it went on for days. I actually went to for a walk because they needed stretching and yes they still hurt like hell. I'm afraid of how I will feel tomorrow.

:( Hopefully it'll feel better tomorrow!

red1cutie
Tue, Jun-15-04, 06:19
Monday June 14th, 2003—Day 481
Weight: 113

NHE: Day 15

Weights:

Back
Pulldowns? Weight: 45 lbs 4 sets 12 reps
Cable pulls Weight: 15 lbs 4 sets 12 reps

Chest
Incline chest press machine Weight 30 lbs 2 sets 2 reps Weight: 45 lbs 2 sets 10 reps
Pec Machine Weight: 15 lbs 4 sets 12 reps

Cardio: Recumbent Bike 21 minutes

Abs: hanging: 3 sets 15 reps, crunches: 5 sets 20 reps

red1cutie
Tue, Jun-15-04, 12:01
Tuesday June 15th, 2003—Day 482
Weight: 113

NHE: Day 16

Cardio: 21 minutes, Recumbent bike, level 5
Abs: 5 sets 10 reps hanging

red1cutie
Wed, Jun-16-04, 13:55
Wednesday June 16th, 2003—Day 483
Weight: 113

NHE: Day 17--Carbup Day
Number of Days ‘til Summer: 5

Weights:
Quads
Front squats: Barbell 45lb 4 sets 12 reps

Single Leg Split Squat: Barbell 45lbs 4 sets 12 reps

Leg Extensions: 30 lbs 4 sets 12 reps

Hams
Straight Deadlifts dumbells weight: 15lbs ea 4 sets 12 reps
(upped the weight)

Seated leg curls weight: 45lbs 4 sets 12 reps

(Planned on doing lying leg curls but machine occupied)

Calves
Calf Press Weight: Feet straight: 70lbs 4 sets 12 reps
(used leg press machine)

Calf Press Weight: Feet turned in: 70lbs 4 sets 12 reps
(used leg press machine)

Alternate leg calf raises No weight 4 sets 12 reps

Did not have time for 21 minutes of cardio--disappointed, will make up

red1cutie
Wed, Jun-16-04, 18:00
Carbup Meal:
3 ozs chicken breast baked
2 ozs lentils
8 ozs sweet potato
1/4 plantain
3 tablespoons lc bbq sauce
sips of diet crush (made with Splenda) (Splenda not in carb count b/c 100 ml =1 cal =.25g carbs)

Calories: 608; Fat 4g (6%), Saturated fat 1%; Carbs 101g, Net Carbs 91g; Protein 38g [19g from direct source] (27%)

red1cutie
Thu, Jun-17-04, 18:42
Thursday June 17th, 2003—Day 484
Weight: 113

NHE: Day 18
Number of Days ‘til Summer: 4

Weights: All Dumbells today (home workout)
Shoulders
Shoulder Press 5 lbs 4 sets 12 reps
Side raise 5 lbs 4 sets 12 reps
Front Raise 5 lbs 4 sets 12 reps

Triceps
Kickbacks 8 lbs 4 sets 12 reps
Overhead ext 5 lbs 4 sets 12 reps
Head cavers 5 lbs 4 sets 12 reps

Biceps
Seated Curls 8 lbs 4 sets 12 reps
Conc. Curls 8 lbs 4 sets 12 reps
Hamm. Curls 10 lbs 4 sets 12 reps

red1cutie
Fri, Jun-18-04, 10:14
Friday June 18, 2003—Day 485
Weight: 113

NHE: Day 19
Number of Days ‘til Summer: 3

Cardio: 22 min Treadmill-run, BFL style; 15 min Treadmill-fast walk
Abs: Hanging--5 sets 12 reps; Crunches--5 sets 20 reps

doogieb
Fri, Jun-18-04, 10:17
Hey Red!

My run in the park was really good, but it totally knocked hell out of me!

I found it weird at first having to make my own pace up rather than just keep with the machine speed, but it was really good.

That's not good about the pain/ sleeping thing for you :( What is causing the pain in particular? Is it DOMS or is it an injury or what? You might want to step down the intensity a bit until you recover.

My sleeping problems recently have been mainly due to complicated personal life and the heat... going to the gym just makes me more likely to sleep :)

Hope you're having a good Friday!

See you later

doogieb
Fri, Jun-18-04, 11:30
Red,

I can't remember whether you take l-glutamine just now or not..... :confused: If you don't, it might help, if you do.... :(

I hate it when things like that happen with flat pack furniture :( Sometimes you'd have been just as well from a time/ money point of view buying a real thing rather than a lego kit from Ikea or somewhere... :lol:

I see what some people lift compared to me and I'm :o too... but it will all come in the end :)

And yeah, looking at my UBWO makes me feel tired too! :lol:

See ya!

red1cutie
Sat, Jun-19-04, 16:10
Saturday June 19, 2003—Day 486
Weight: 114

NHE: Day 20
Number of Days ‘til Summer: 2 (who would know it, it's cool today

Weights
Back:
Pulldowns: 4 sets 12 reps 45 lbs
Cable Rows: 4 sets 12 reps 2 sets 30 lbs 2 sets 45 pounds
(wanted to use another back machine but someone was using it so moved to chest)

Chest:
Incline bench press (machine) 4 sets 12 reps 45 lbs
Pec machine 4 sets 12 reps ist set 15 lbs, 3 sets 22.5 lbs
(was going to do bench press with dumbells but headache came back so just did Abs)

Abs:
Hanging--5 sets 10 reps
Crunches--5 sets 20 reps

I have a really bad headache since yesterday. That's why I went to gym later hoping it would go away. I went back to bed and when I woke up it was gone but whilst I was doing my weights it came back. I was struggling to do Abs so I didn't do any cardio, I couldn't run/ride bike with my head hurting.

Built
Sat, Jun-19-04, 16:18
I couldn't run/ride bike with my head hurting.
No of course not! Grab some pain killers and some water. No need to suffer with a headache.

doogieb
Sun, Jun-20-04, 08:54
Hey red!

Sorry to hear about the headache :(

I got a really bad headache a while back due to not breathing right while doing bench press etc, but sometimes it can just be one of those things that hangs around :daze:

Oh yeah, if you are grabbing painkillers check the ingredients and make sure you don't inadvertantly take any that are sugar coated :eek: I had to bin a few different ones when I read the ingredients as I started Atkins!

Hope you're feeling better now! :)

red1cutie
Sun, Jun-20-04, 18:18
Sunday June 20, 2003—Day 487-Father's Day
Weight: 114

NHE: Day 21-Day Off
Number of Days ‘til Summer: 1

Tomorrow: Legs :yay:

Hi Built! Hey Doogie!

doogieb
Mon, Jun-21-04, 03:11
Hey Red! :wave:

Does that mean that it's now officially summer ? :hyper:

I can picture it. :lol:

The thing is, what do I expect, I get funny looks everywhere I go and doing everything I do.... I should be used to it by now :lol: :agree:

red1cutie
Mon, Jun-21-04, 16:42
Monday June 21, 2003—Day 488
Weight: 114

NHE: Day 22
Number of Days ‘til Summer: 0 :lol: Doogie I have to get another countdown

Weights:
Quads
Front squats: Barbell 20?? (not sure felt light)lb 4 sets 12 reps
(the gym was a mess today and I couldn't find the barbell that I normally use)

Leg press: 1 set 12 reps 90 lbs
(whilst doing this set notice it was feeling funny then someone said it was broken; had to find something else)

Single Leg Split Squat: 3 sets 12 reps Barbell 20??lbs

Leg Extensions: 4 sets 12 reps 30 lbs

Hams
Straight Deadlifts dumbells weight: 4 sets 12 reps 15lbs ea
(upped the weight)

Seated leg curls weight: 3 sets 12 reps 45lbs; 1 sets 12 rep 60 lbs

(Planned on doing lying leg curls but machine occupied again)

Calves
Standing Calf Machine: 1 sets 12 reps 20lbs; 3sets 12 reps 40 lbs

Alternate leg calf raises: 4 sets 12 reps 12 lb dumbells

Calf raises (no weight): 4 sets 12 reps

Abs
Hanging 5 sets 10 reps
Crunches: 5 sets 20 reps
(need to introduce some different ones)

I was so looking forward to this workout and it was so sucky because I didn't use heavy enough weight on front squats and split squats.

I could have looked for another one but those guys keep putting on heavy weights on those barbell and just leaving them and I can't move them and then they just leave them all over the place so you can't even find them where they are supposed to be.

Also, now I am keeping track of time and trying to keep it under an hour I didn't have time to do cardio so will have to make it up tomorrow.

doogieb
Tue, Jun-22-04, 05:39
Hi Red!

Your gym sounds like a pain in the butt :( Can you not even manage to strip the barbells one plate at a time? Or find a member of gym staff and make them do it for you :lol: ..... I'm sure most guys in the gym would be happy to help if you asked them!

red1cutie
Tue, Jun-22-04, 17:04
Tuesday June 22, 2003—Day 489
Weight: Did not weigh

NHE: Day 23

Cardio: Total: 40 minss--22 minutes, Treadmill BFL style; + 18 minutes moderate

Tomorrow is carbup--thinking about if I should have the same thing again or something else. Maybe kingfish if I can get some with ??. I know I want plantain again :yum:

doogieb
Wed, Jun-23-04, 01:32
Hey Red! :)

Awwwwww, when you post things like that you always sound so cute, lol, I'm sorry I don't mean to be patronising, you just sound like a wee cutie :)

Unfortunately I didn't get my leg press up.... I had planned to get it to 573 lbs but after the incident I decided to keep my max to 529 lbs.... there's always next time! :D

My quads and glutes are killing me nicely today :)

liftnlady
Wed, Jun-23-04, 14:02
[/QUOTE]Tomorrow is carbup--thinking about if I should have the same thing again or something else. Maybe kingfish if I can get some with ??. I know I want plantain again :yum: [/B][/FONT] [/COLOR][/QUOTE]


just make sure that carbs not protein are the focus of your meals...enjoy :yum:

red1cutie
Wed, Jun-23-04, 19:37
Wednesday June 23, 2003—Day 490
Weight: Did not weigh--TOM

NHE: Day 24--Carbup Day

Weights:
Back
Pulldowns 4 sets 12 reps 52.5lbs
Cable Rows: 4 sets 12 reps--2 sets 37.5 lbs 2 sets 30 pounds
Seated Back Machine 4 sets 12 rep--1 set 22.5 lbs 3 sets 15 pounds

Chest:
Incline bench press (machine) 4 sets 12 reps 45 lbs
Pec machine 4 sets 12 reps--2 sets 37.5 lbs, 2 sets 30 pounds
Bench Press 4 sets 12 reps--2 sets 10lbs + Bar , 2 sets 8lb dumbells
(was too fatigued to continue with barbell)

Abs:
Hanging--4 sets 12 reps
Crunches--5 sets 20 reps

Thanks Lift!

Carbup Meal:
2 ozs King fish (broiled w/ garlic, sea salt, thyme and onions) (used mackerel in fitday)
3 ozs beans (red, kidney)
4 ozs sweet potato
1/4 plantain
2 ozs onion
1 tablespoon lc bbq sauce
sips of diet crush

Calories: 580; Fat 7g (12%), Saturated fat 3%; Carbs 104g, Net Carbs 84g; Protein 30g [9g from direct source] (23%)

red1cutie
Wed, Jun-23-04, 19:43
Main difference between TKD and CKD:

TKD: Targeted ketogenic diet
CKD: Cyclical ketogenic diet

To achieve these very low insulin levels you must consume less than 30 or even 20 g of carbohydrates per day. If you perform anaerobic activity, ketonogenesis will occur faster, usually in 2-3 days.

Ketosis, even in the short term, increases the body's ability to utilize fat for fuel. Also, ketones provide much of the body's energy needs and have an anticatabolic action. Ketosis increases fat oxidation during exercise, even if you are a highly-trained athlete.


In TKD, small amounts of carbs are used before, during and/or after exercise to provide muscle glycogen. This way, you increase your performance because you replenish the glycogen stores without causing major insulin/blood glucose swings. It is well known that anaerobic activity tends to lower insulin levels. You consume 25-50 grams of carbs about 30-60 minutes before, or immediately after training.

You will return to ketosis a few hours later. Fat intake should be avoided when taking in carbs via the chosen source.

In CKD large amounts of carbohydrates are introduced for short periods. Usually you carb-up on the weekends for anywhere from 12-36 hours. This is like 5 or 6 days of a strict ketogenic diet, followed by 1-2 day(s) of carb-up. Dan Duchaine recommends 16g carbs per kg lbm during the first 24 hours, and 9g/kg lbm the second 24 hours. On the first day, carb calories make up 70% of daily caloric consumption, protein 15% and fat 15%. On the second day, carbs make up 60%, protein 20% and fat 20%.

In both cases:

Start at 10% under caloric maintenance levels or multiply 12*bodyweight (pounds). You can adjust the amount of calories based on the progress you observe. (113*12= 1356 calories)

Eat meat, bacon, fish, mayonnaise, heavy cream, cream cheese, hard cheeses (limit their consumprion to small amounts because many contain some carbs) and oils.

You can use artificial sweetenersm but not sorbitol.

Citric acid kicks some people out of ketosis, so you may have to avoid it. (It’s found in diet sodas).

Drink more than 1 gallon of water per day.

Avoid alcohol consumption: it won't kick you out of ketosis but it will stop lipolysis (temporarily, of course).

What's the best for me?

If your want to sustain high-intensity exercise, TKD is your best bet. With CKD, you can only have 1-2 good workouts, the day(s) after the carb-up. Then, your workouts will become weak and counter-productive.

On the other hand, with the CKD,you enjoy a 1 or 2 day carb feast and your mood is great. Finally, it is obvious that in the TKD you are going to burn some more bodyfat. The choice is yours.

TKD has a number of advantages over the CKD:
First, it is not tied to any specific training protocol and is easily adapted to whatever routine one might currently be using

Second, the TKD, rather than relying on a massive carb-up which leaves some individuals sluggish, involves consuming small amounts of carbs prior to, or following, exercise. In contrast to the CKD, it allows one to maintain training intensity.

The biggest disadvantage to the TKD:
While I’ve mentioned the lack of a carb-up as a positive it is actually, in my opinion, the biggest disadvantage to the TKD. Lately there has been a great deal of interest in a hormone called leptin and the vitally important role it plays in the success (or failure) of one’s diet.

Leptin is an anti-starvation hormone, and leptin levels are determined primarily by bodyfat percentage and food intake. When leptin levels fall (as they do at the beginning of a diet) a cascade of negative hormonal effects occur.

The results are a greatly increased appetite and a reapportioning of calories toward fat stores. (1) While this would have kept our ancestors alive during times of famine, they are exactly the opposite of what a dieter wants. It is now thought that short term, massive carbohydrate overfeeding (aka the carb-up) will help to reduce this inevitable drop in leptin (4). So, you can understand why the lack of a carb-up in the TKD can be considered a major
disadvantage.

I feel a combination of the two is the best approach for most people. Ingesting a moderate amount of carbohydrates before and/or after exercise (as with the TKD) will help to maintain performance.

Incorporating regular refeeds (as with the CKD) will help to maintain leptin levels which in turn help maintain fat loss, curb hunger, and help you hold on to precious lean body mass.

Combining both approaches means the diet, in most cases, will never put one in ketosis.

red1cutie
Thu, Jun-24-04, 21:36
Thursday June 24, 2003—Day 491
Weight: Did not weigh--TOM

NHE: Day 25

Weights: Late workout b/c of carbup yesterday, done at home,
dumbells only

Shoulders
Press 3 sets 8 reps 8lbs
Side raise 3 sets 8 reps 10lbs
Front raise 3 sets 8 reps 10lbs

Triceps
Extensions 3 sets 8 reps 10lbs
Headcavers 3 sets 8 reps 8lbs
Dips 3 sets 8 reps

Biceps
Standing Curls 3 sets 8 reps 12lbs
Hammer Curls 3 sets 8 reps 12lbs
Conc Curls 3 sets 8 reps 8lbs

red1cutie
Thu, Jun-24-04, 21:46
TKD & CKD:

Both diets are forms of low carbohydrate diets which cause the body to enter ketosis.

TKD is a Targeted Ketonic Diet where carbs are “targeted” to only pre- and post-workout. Carbs are restricted to a set number, usually 50 grams which is divided between pre- and post-workout. This is the only carb intake TKD allows for; if you don’t lift you don’t need carbs for extra glycogen.

CKD is a Cyclical Ketonic Diet where a person follows a severely restricted carbohydrate intake for around 5 days then has 1 or 2 high carb days, and then cycles back to the carb restriction. Most people follow a CKD by carb-restricting during the week then carb-loading on the weekend.

From my experience and of those I worked with I’ve found the TKD to be a far superior diet.

The problem with CKD is that carbs are most essential pre- and post-workout; TKD addresses this problem where CKD does not allow for carbs except on carb load days. So most workouts will not have proper recovery or the benefit of the protein-sparing effect carbs have on post-workout.

The other problem I’ve noticed with CKD is most trainees will spend 5 days of being very rigid with their diet. Then they use the weekend carb loads to cheat like hell. On a CKD if a trainee has a craving for pizza or ice cream the weekend carb load is when they are allowed to have it, but the fact that the carb load is a strategic part of the diet seems to get thrown out the window. So rather than satisfying the craving and getting a slice or two of pizza the weekend turns into a binge-fest of high carb AND high fat food. Now this certainly isn’t the case with everyone but if a trainee is not getting the desired results from their CKD it’s no stretch of the imagination to say that thei are being too liberal with the carb-ups.

I prefer TKD because it addresses both the problems I mentioned; the diet systematically controls binging and addresses the need for carbs around the time of the workout. From my experience I feel 50 grams of carbs is a little too low so I recommend 25 grams pre-workout and 50 grams post-workout.

What I like about a TKD is if a trainee is feeling a craving, having some post-workout ice cream (or any other cheat) is the most opportune time to have a cheat meal since more of the calories will go towards recovery and glycogen replacement than fat storage. Also, I’ve noticed that when a trainee knows he is limited to 50 grams of carbs, if he is going to have a cheat meal he is more conscientious in keeping the cheat small and staying within the realms of the diet.

On a CKD where there are no real restrictions placed on the carb-up meal, the trainee decides that a whopper with fries would hit the spot.

liftnlady
Thu, Jun-24-04, 22:16
good luck on your new plan...you definitly have it well researched!!

Built
Thu, Jun-24-04, 22:24
A word of caution: women often don't handle post-lifting carbs well. I always kept mine to strictly PRE lifting, 40-60g fast carb. Lift like hell, then 20 minutes of moderate cardio to re-establish ketosis. Protein and fat after.

You're more than welcome to experiment, but this is the "safer" route to start with for anyone, especially a woman, IMHO.

And start with 20-30g pre-lifting fast carb, to see your tolerance. You can always increase it, but decreasing it isn't as fun.

:)

red1cutie
Fri, Jun-25-04, 10:24
Friday June 25, 2004—Day 492
Weight: Did not weigh--TOM

Cardio: 22 mins Treadmill BFL style, plus 18 minutes moderate
Abs: Hanging: 3 sets 35 reps, Crunches: 3 sets 30 reps

According to TKD I need to start off at a calorie level of 12 times body weight 12*113= 1356 calories. Is that okay?

And start with 20-30g pre-lifting fast carb, to see your tolerance. You can always increase it, but decreasing it isn't as fun.

What types of carbs should I have?

I know what fat should be avoided in pre workout meal but what about protein?

Do I do the same 20-30g carbs for weights/ 20 mins cardio as well as just plain cardio workouts? Or continue to do empty stomach cardio on alternate days?

Should I not eat carbs for the rest of the day?

Can I still lift 3-4 days (moderate cardio after like you said) plus 2 days cardio or is that too much cardio ( I will try the HIIT on those 2 days)?

Should I also eat protein and after after just a cardio workout?

What are BCAAs? Do I need creatine? Or can I do without that type of stuff?

liftnlady
Fri, Jun-25-04, 10:47
hey Red..here is a link that might have some helpful information. if you decide to incorporate circuits into your workout let me know and I can helpyou with that.

http://forum.lowcarber.org/showthread.php?s=&postid=403768#post403768

Built
Fri, Jun-25-04, 11:06
Thanks liftnlady!

The extra carbs are only for lifting days. None for cardio, of course, as always. I kept my carbs to strictly pre-lifting. YMMV.

Fast carbs - ideally, dextrose. In practice, take in something sweet/starchy, but fast starch. IE white flour, white rice...keep protein and fat at minimum, to maximize the insulin spike. If you are going to take creatine, this is the time.

Your workout plans (ie cardio after, etc) look bang on.

Strictly fat and protein after ANY workout. No carbs (although some would say carbs after lifting. I don't, personally)

Don't bother with creatine at first. Keep it for when you hit a stall. Creatine is mostly for bulking, for me anyway. Not so great for cutting.

Oh, and BCAAs are not available in Canada, so I have no experience with them yet, but Dan swears by them. There's a lot of BCAAs in whey protein.

dazzlin182
Fri, Jun-25-04, 19:49
hi red looks like you're changing plan? ive shifted mine back to old plan too - see whether i can put up with that LOL

anyway just sayin hi and speak soon - you've got one good journal always keepin it together muahz

red1cutie
Sat, Jun-26-04, 14:58
Saturday June 26, 2004—Day 493
Weight: Did not weigh--TOM

Weights:
Quads
Front squats: Barbell 1 set 8 reps 40lb barbell, 3 sets 8 reps 50 lb barbell
(most lifted :thup: )

Single Leg Split Squat: 2 sets 8 reps 40lb barbell, 3 sets 8 reps 50lb barbell each leg
(most lifted :thup: )

Leg Extensions: 4 sets 8 reps 52.5 lbs
(most lifted :thup: )

Step Ups: 1 set 8 reps 20lb dumbell (each leg), 3 sets 8 reps 15 lb dumbell (each leg)

Hams
Straight Deadlifts 1 set 8 reps 15lb dumbell, 3 sets 8 reps 20 lb dumbell
(most lifted too :thup: )

Seated leg curls weight: 2 sets 8 reps 52.5lbs; 2 sets 8 reps 60 lbs
(most lifted too :thup: )

Lying Leg Curls: 1 sets 8 reps 25lbs; 1 sets 8 reps 27.5 lbs, 1 sets 8 reps 30lbs, 1 sets 8 reps 37.5 lbs (most lifted too :thup: )

Calves
Standing Calf Machine: 1 sets 8 reps 40bs; 3 sets 8 reps 60lbs

Alternate leg calf raises: 4 sets 8reps 15lb dumbells

Calf raises: 4 sets 12 reps 15lb dumbells

Cardio
20 mins Treadmill

Thank Lift and Built. Hi Dazlin!

Hey, I did my workout first TKD stlye carb up today. I didn't have any dextrose or bread or rice so I had 2 oz of sweet potato (leftover from carbup)with some shake and after I had the rest of the shake with 1 tablespoon flax oil, l-glut.

What do you think?

For breakfast I had 3/4 tin of sardines with 1/2 oz walnuts; Meal 2 I had the rest of sardines with 4 ozs cauliflower & 1/2 oz walnuts.

doogieb
Sun, Jun-27-04, 05:07
Woooo red, loads of weights up! Go you! :D

red1cutie
Sun, Jun-27-04, 19:40
Sunday June 27, 2004—Day 494
Weight: Did not weigh--TOM

Day Off-No workout! :yay:

Went to a BBQ with my cousin and some friends.

I ate alot today. Garden salad, chicken breast, pork, lamb, Greek Salad, 1 spoon of red beans ( :blush: ), Atkins peanut butter cups (3), Water, blueberries, strawberries, brussel sprouts, italian spicy sausage, cheddar cheese, 2 pork rinds.

Don't forget to vote tomorrow!

Hi Doogie! :wave:

red1cutie
Sun, Jun-27-04, 19:45
From Built:

Sardines and cottage cheese Post workout

The dextrose is NOT counted in your daily carbs - it is EXTRA, on top of your daily carbs. So, baseline carbs = 30g a day, pre-workout carbs = 30 g, implies that on a lifting day, you get 60g of carb.

Can have Grape juice before workout High GI. Nice and fast. Good for creatine, when and if you start taking it.

Since you're training in the AM, you have a pancake with syrup if you like it.

red1cutie
Mon, Jun-28-04, 20:42
Monday June 28, 2004—Day 495
Weight: Did not weigh--TOM

Preworkout: candy (yuck!) and 1/2 shake

Weights:
Back
Pulldown Machine 3 sets 8 reps 45lbs, 52.5lbs, 60lbs
Cable Rows Machine: 3 sets 8 reps 45 lbs, 52.5lbs, 60lbs
Bend over rows (each sde) 3 sets 8 reps-- 15 lb dumbells
(most lifted on all :yay: )

Chest
bench press (dumbells) 3 sets 8 reps 30 lbs, 40lbs, 40lbs
pec machine 3 sets 8 reps--2 sets 30 lbs, 37.5lbs, 30lbs
incline bench press (dumbells) 3 sets 8 reps--12 lbs
(most lifted on bench and incline bench :yay: )

Abs
Hanging--3 sets 15 reps
Crunches--3 sets 30 reps

Cardio
20 mins Treadmill run

Built
Mon, Jun-28-04, 20:53
How did your workout feel with the candy and half a shake?

liftnlady
Mon, Jun-28-04, 22:01
congrats on all the new PR's (personal records)...keep up the good work.

red1cutie
Tue, Jun-29-04, 10:51
Tuesday June 29, 2004—Day 496
Weight: Did not weigh

My version :cool: of HIIT: Treadmill 18 mins (2mins-1min)
Warmup/cooldown:Treadmill 3 mins

legwarmers
Tue, Jun-29-04, 13:19
i'm loving the goal weight cutie :)

congrats on the lifts!

red1cutie
Tue, Jun-29-04, 19:56
Hi Legwarmers! Thank you. Hope everything is going great with you.

red

legwarmers
Wed, Jun-30-04, 13:26
it's all going well!

red1cutie
Wed, Jun-30-04, 20:18
Hi Legs! I'm glad thing are going well with you. Visit more often.

red

red1cutie
Wed, Jun-30-04, 20:30
Wednesday June 30, 2004—Day 497
Weight: 115

Preworkout meal: a little less than 125 ml (1/2 cup) grape juice :yum: , 15g of shake

Weights:
Quads
Front squats: 3 sets 8 reps 50 lb barbell

Single Leg Split Squat: 3 sets 8 reps empty barbell each leg (not sure weight of barbell think 20lbs and more the problem)

Leg Press: 3 sets 8 reps 110 lb barbell (most pressed)

Leg Extensions: 3 sets 8 reps 60 lbs (highest!)

Hams
Straight Deadlifts 3 sets 8 reps 2-20 lb dumbells
(have to get weight gloves make my hands sore)

Lying Leg Curls: 3 sets 8 reps 40 lb (highest!)

Seated leg curls: 2 sets 8 reps 60lbs; 1 sets 8 reps 75 lbs (highest!)

Calves
Using Calf Press machine for all

Calf press (toe straight ahead): 3 sets 8 reps 90lbs

Calf press (toe pointing in): 3 sets 8 reps 90lbs

Calf press (toe pointing out): 3 sets 8 reps 90lbs

Abs
Crunches: 2 sets 30 reps
Reverse Crunches: 2 sets 20 reps
Alternate Legs (leg on knee): 2 sets 15 reps
Pull legs into chest (feet off ground): 2 sets 30 reps

Cardio
20 mins Recumbent bike

Built
Wed, Jun-30-04, 23:39
Killer workout babe!

GET GLOVES! You might need lifting straps soon, too, for the deads. I can't do deads with more than 100 pounds without them.

red1cutie
Thu, Jul-01-04, 10:46
Thanks Built. I will get gloves.

red

liftnlady
Thu, Jul-01-04, 10:50
I concur...I myself need the straps..125 is the highest I can go...even then my forearms were tired last night during my circuits...but at least I have thin wrists :doah:

red1cutie
Thu, Jul-01-04, 16:07
Thursday July 1, 2004—Day 498
Weight: 117 My tummy is up the 1 inch I lost. I had alot of cheese and salt yesterday and not enough water.

Preworkout meal: 1/2 pack (less than 1 oz) candy the remainder of the one from Monday plus 10g of shake (9g actual protein)

Prior to pre workout meal my carbs were at 25g (net).

Weights:

Shoulders
Press 3 sets 8 reps 12lbs
Side raise 3 sets 8 reps 10lbs
Front raise 3 sets 8 reps 10lbs

Triceps
Pulldown w/ rope 3 sets 8 reps 30lbs (tough!)
Extensions 3 sets 8 reps 15lbs (most lifted)
Headcavers/skullcrushers forgot the actual right name 3 sets 8 reps 8lbs
Dips 3 sets 8 reps

Biceps
Barbell Curls 3 sets 8 reps (1 set 20 lbs, 2 sets more than 20 barbell)
Seated dumbell Curls 3 sets 8 reps 12lbs
Superset: Hammer Curls (10 lb dumbells)/Curls for forearms (20lb barbell) 3 sets 8 reps 8lbs

Abs
hanging 3 sets 15 reps
Crunches (on a non weighted Abs machine forget the name) 3 sets 30 reps

Cardio
20 minutes treadmill run interval style (using speed).

The workout today was awesome. I was sweating alot. The guy from Shoppers said a couple days for the glucose powder.

Tomorrow is the start.

red1cutie
Fri, Jul-02-04, 06:09
Friday July 2, 2004—Day 499
Weight: 115

Cardio: I-30 minutes (am)
Stretch

liftnlady
Fri, Jul-02-04, 08:28
;) looking forward to your thoughts later on your workout

red1cutie
Wed, Jul-14-04, 07:44
Hi Lift!

I did workout on my little "break" but not as planned. :bash: My eating wasnt great either. I start my workouts again tomorrow. I can't wait to see.

red

red1cutie
Wed, Jul-14-04, 07:45
Wednesday July 1, 2004—Day 510
Weight: 116

liftnlady
Wed, Jul-14-04, 09:01
good luck !!

red1cutie
Sat, Jul-17-04, 15:56
Thursday July 15, 2004—Day 511
Weight: 116

Workout: Chest & Back

red1cutie
Sat, Jul-17-04, 15:58
Friday July 16, 2004—Day 512
Weight: 116

Workout: Cardio, Quads & Calves

red1cutie
Sat, Jul-17-04, 16:00
Saturday July 17, 2004—Day 513
Weight: 116

Workout: Cardio

red1cutie
Sat, Jul-17-04, 16:16
I do feel fatter since I got back. Must be the last few days when I was very bad whilst I was there. My fault. Scale says 116 but I was 114 when I left.

When I was there the dude at the gym did some test with those inaccurate bodyfat thingies, you know those scales (tanita) that are pretty inaccurate that do body fat and said mine was 17.3%. I don't believe it though. I want to get it tested at end of August at my gym. I can't do it now. I think TOM is coming and I am having huge body issues.

liftnlady
Sat, Jul-17-04, 18:13
how did it go Red

red1cutie
Sun, Jul-18-04, 16:38
Sunday July 18, 2004—Day 514
Weight: 115

Workout: Shoulders, Back

I feel less fat today but my stomach is still bloated.

red1cutie
Mon, Jul-19-04, 20:41
Monday July 19, 2004—Day 515
Weight: 114

Workout: Cardio

liftnlady
Mon, Jul-19-04, 20:51
oohh...weight is down...

red1cutie
Tue, Jul-20-04, 11:44
Tuesday July 20, 2004—Day 516
Weight: 114

Please TOM please come and begone!

Workout: Cardio. Felt awesome!!!!

liftnlady
Tue, Jul-20-04, 11:51
Gotta love the HIIT !!

red1cutie
Wed, Jul-21-04, 06:04
Wednesday July 21, 2004—Day 517
TOM came

Workout: Cardio

still have to do weights

red1cutie
Sat, Jul-24-04, 16:58
Wednesday July 21, 2004—Day 517
Weight: TOM came

Workout: hams and biceps

This was hard cramps like whoa!

red1cutie
Sat, Jul-24-04, 16:59
Thursday July 22, 2004—Day 518
Weight: TOM

Workout: Weights: chest & back

red1cutie
Sat, Jul-24-04, 16:59
Friday July 23, 2004—Day 519
Weight: TOM

Workout: Cardio

red1cutie
Sat, Jul-24-04, 17:00
Saturday July 24, 2004—Day 520
Weight: TOM

Workout: Weights: Quads, calves

liftnlady
Sat, Jul-24-04, 20:33
looking good Red

red1cutie
Sun, Jul-25-04, 15:48
Sunday July 25, 2004—Day 521
Weight: TOM

Workout: Shoulders, Back

red1cutie
Mon, Jul-26-04, 08:57
Monday July 26, 2004—Day 522
Weight: TOM

Workout: Cardio

red1cutie
Tue, Jul-27-04, 20:48
Tuesday July 27, 2004—Day 523
Weight: TOM still here

Workout: Cardio

red1cutie
Wed, Jul-28-04, 21:02
Wednesday July 28, 2004—Day 524
Weight: TOM...

Workout: Cardio, chest, back

liftnlady
Thu, Jul-29-04, 10:21
good work Red...how is your strength on the lifts?

red1cutie
Thu, Jul-29-04, 19:05
Thursday July 29, 2004—Day 525
Weight: 113

Workout: Quads & calves

red1cutie
Fri, Jul-30-04, 13:42
Friday July 30, 2004—Day 526
Weight: 114

Workout: Cardio

red1cutie
Sun, Aug-01-04, 10:00
Saturday July 31 2004—Day 527
Weight: 113

Workout: Hams, biceps

Ate so much today including 2 mini lc caroles cheesecake 25g of Xylitol each, plus lc pizza in addition to my regular meals

red1cutie
Sun, Aug-01-04, 10:02
Sunday Aug 1, 2004—Day 528
Weight: 115 uh oh

evening:
Okay I decided to go to the gym for 6:30pm but when I got there they gym was already closed. It had closed at 6pm. I'm mad because I thought of going at 4:30 but decided to do it later so my last meal would be my post workout meal. Now I will have to make it up tomorrow. I have HIIT tomorrow but the gym opens from 9am to 5pm.

red1cutie
Mon, Aug-02-04, 16:30
Monday Aug 2, 2004—Day 529
Weight: 115! :daze:

Workout: Shoulder & Back

Wanted to do my cardio after to make up for yesterday but they kicked us out since the gym was closing early since today is a holiday. Will try to make it up.

liftnlady
Mon, Aug-02-04, 16:42
red...take measurements ...cause you may just add a little weight if you start putting on muscle...though your extra eating could account for some water retention. Best to keep track of measurments and how you look in mirror as well, but daily fluctuations happen...I can go up 5lbs somedays.

Frederick
Mon, Aug-02-04, 17:43
Hi Red,

I saw your log here and decided to check it out. Congrats on all your progress! Going from 44% body fat to where you are now is simply astounding!

You appear to be very well acclimated to weight training now. I'm curious, doing weights ever bore you? That's my biggest restraint. There are times when it becomes quite boring for me especially on those nights when the gym is quite empty.

Again, congrats on your awesome progress!

With kindest regards,

Frederick

Frederick
Mon, Aug-02-04, 22:17
Hi Frederick! :D I am glad you started a journal. I know exactly how you feel. I used to hate weights and now I love them (I can't belive it either).

LOL…Really? How did this transformation come about? For me, I don’t really like weights for the simple reason that running is much easier for me. It’s just so much more pleasant running (especially in SF’s waterfront from the Bay bridge to the Golden Gate) than being in a gym.

I remember when you gave me the advice on how to start running. And when I got into it (no way as long as you do it I loved it). I still do but I was overdoing it and that's why I think I lost some lean mass. I overdid it. I still like to run but I am now only doing it on HIIT days. On other days I just walk.

Once you start running, it is pretty enjoyable. In my view, running is the best form of cardio in terms of calories expended given a specified amount of time. I’m glad you enjoyed running. It’ll be something that will keep you in peak cardio health for years to come if you keep it up. However, I do agree with you that too much running is counter-productive. There is no question that in the past, I ran excessively and wish I had cut down on the mileage sooner. Henceforth, I’m going to try and keep my weekly mileage to at or below 25—well, it’s a start anyway. LOL…you know what they say, hard to teach an old dog new tricks.

That's a fact! I was ignoring the advice of BFL and Wanda and doing cardio for longer the required time and slacking off on the weights and not eating enought protein on some days and I have lost about 7 pounds of lean mass which is going to be so hard for me to get it back. I could cry when I think about it now. Right now I think it's around 91 lbs. I hope it has not dropped anymore. I will get it done at the end of August.

We’re in the same boat on this one. All my life, I’ve ignored anyone who has ever impressed upon me to cut back on my running mileage. It just never occurred to me that weight training would have all of these physical benefits. I used to have this gross misperception that weight training was appropriate only for people entering bodybuilding contests. If it weren’t for this forum, I’m not sure if I would ever have gotten around to working with weights. After reading all the posts, the scientific studies, and from seeing people at the gym, I now feel that everyone should engage in some form of resistance training. I’m not sure, but I think my high running mileage must be a contributory factor to my slow progression compared to others’ at the gym.

I used to hate weights when I was doing BFL probably because I was doing my weights at home and using very light ones. I don't find it boring at all now. I love it.
I really like it when it's empty because no one is using the weights that I want. :lol:

LOL…Certainly a perspective that hasn’t occurred to me. I’m not sure if I’ll ever *love* doing weights, but I certainly will do them for the physical benefits. I do my pushups and pull-ups at home, especially when I want to leave the gym early. My gym is called 24hour Fitness. So, if you go during 2 am, it would be completely empty except for a few staff members!

p.s. Add some fish oil and L Glut. You should break up your meals if you can 5-6 meals.

Obviously, I’m not very refined on the supplement stuff, to put it mildly. Only reason I don’t eat smaller meals is given my time constraints during the workday. There are times when I work constantly from 9 am – 9 pm without even time to eat other than a very quick snack. I tend to eat less often with a larger meals—not ideal, but what else can I do, right? As to supplements, I know very little about them. Remember, I never read? LOL

Regards,

Fred

red1cutie
Tue, Aug-03-04, 19:33
Tuesday Aug 3, 2004—Day 530
Weight: 115

Workout: Cardio

Did not feel that great! I need to go tostart going to bed earlier.

liftnlady
Tue, Aug-03-04, 19:52
hey red...hope you feel better, get some rest.

Frederick
Thu, Aug-05-04, 00:59
I still say you should try the 6 meals. Bring snacks to work and eat them at your desk, if you can.

Built/Lift told me to get the fish oil. 6 caps a day. Divide them between some of your meals. I take 2 caps 3 times a day. The glutamine is best in powder form, 5mg after working out and 5 mg before bed (when I remember).


Hm, how is it like eating 6 times perday? So, you're basically eating every 2 or 3 hours? LOL...I'm afraid I'll overeat. I tend to eat pretty high calorie meals.

Ah, how does the fish oil taste? It really doesn't sound too appetizing. LOL

red1cutie
Thu, Aug-05-04, 06:07
Wednesday Aug 4, 2004—Day 531
Weight: 115

Workout: Cardio

liftnlady
Thu, Aug-05-04, 11:25
Wednesday Aug 4, 2004—Day 531
Weight: 115

Workout: am Interval 30 minutes

pm: was supposed to be quads and calves--did not go. :bash:


don't sweat it..you can always do it another day this week :)

liftnlady
Thu, Aug-05-04, 11:27
Hm, how is it like eating 6 times perday? So, you're basically eating every 2 or 3 hours? LOL...I'm afraid I'll overeat. I tend to eat pretty high calorie meals.

Ah, how does the fish oil taste? It really doesn't sound too appetizing. LOL

Frederick, you take your total daily calories and split them into 6, then divide your meals appropriately. You actually get used to it and yes you eat every 2.5-3 hours...just smaller meals. The fish oil caps have no taste, but some of them can cause you to burp which tastes like you have eaten fish.

red1cutie
Thu, Aug-05-04, 20:30
Thursday Aug 5, 2004—Day 532
Weight: 115

Weights: Chest & Back

Workout felt hard to do today.

Frederick
Thu, Aug-05-04, 21:55
Hey Red,

My last workout too felt especially arduous--more of a struggle than normal. I wonder what causes that? Lack of carbs? Rest?

Here's to the next workout being less of a struggle, huh?

Fred

PS: Thx for relaying Lift's message in my log.

red1cutie
Fri, Aug-06-04, 07:31
Friday Aug 6, 2004—Day 533
Weight: 114

Workout: Cardio

I wonder what causes that? Lack of carbs? Rest?

Here's to the next workout being less of a struggle, huh? I think it's lack of enough sleep and lack of carbs right before workout, at least for me I think. I have to go to bed earlier.

red1cutie
Fri, Aug-06-04, 19:15
Friday Aug 6, 2004—Day 533
Weight: 114


Workout: Hamstrings& biceps

This is the most I ever lifted for biceps. It was a struggle. Think my form may have suffered a little. I bet if I had rockets it might have been better. :daze:

Okay no more diet crush and see if that makes a difference. I will be posting all my food again so everybody give me hell if you see something I should not be having.

From next week strict calorie counting. I read a thread saying if 12x does not lead to fat loss try 10x or 11x. I can't go that low in calories that's insane.

red1cutie
Sat, Aug-07-04, 15:53
Saturday Aug 7, 2004—Day 534
Weight: 113

Workout: Quads & Calves

I was so proud because I did 20 reps on biceps curls with 30 lb barbell :yay: The barbells at gym go up by 10lbs each not by 5 lbs which sucks if you can't lift 50 lbs but might be able to lift 45lbs.

liftnlady
Sat, Aug-07-04, 16:33
excellent work Red....you are getting stronger...and I see you dropped another pound. Keep up the good work it looks like you are starting to make progress.

red1cutie
Sat, Aug-07-04, 22:09
Thanks Lift! :blush:

Frederick
Sat, Aug-07-04, 22:20
I was so proud because I did 20 reps on biceps curls with 30 lb barbell :yay:

Wow, very impressive! Congrats.

I've only one thought right now. I can only barely do 10 curls with a 50 lb barbell. You know, if you ever pass me on this, I'm just gonna have to kill myself from the sheer embarassment! LOL

Praying to the Muscle Gods for rapid expansion,

Fred

red1cutie
Sun, Aug-08-04, 13:15
Sunday Aug 8, 2004—Day 535
Weight: 113


Workout: Shoulders & back

red1cutie
Mon, Aug-09-04, 17:52
Monday Aug 9, 2004—Day 536
Weight: 113

Workout: Cardio

I have a headache since last night and all day today.

liftnlady
Mon, Aug-09-04, 17:54
hope the headache goes away...they suck, I get them all the time. :there:

TXAimee
Tue, Aug-10-04, 08:33
Hey Red!! Hope your head is better today!

I was looking at your results. Way to go!! You're a total inspiration. What kind of results have you seen since being on TKD? Looks like you have a great workout in place. Now, if I can be consistent w/ my eating & workouts maybe I'll get some where faster. I can only seem to do one or the other. I just need swift kick in the toosh when I get off track.

Hope you have a good day!!

-Aimee

red1cutie
Tue, Aug-10-04, 11:11
Tuesday Aug 10, 2004—Day 537
Weight: 114

Workout: Cardio

Headache went away but came back.

red1cutie
Wed, Aug-11-04, 08:26
Wednesday Aug 11, 2004—Day 538
Weight: 113

Workout: Cardio

No more headache :thup:

red1cutie
Wed, Aug-11-04, 19:25
Wednesday Aug 11, 2004—Day 538
Weight: 113

Workout: Hamstrings, Biceps/forearms(superset)

Calories: 1500: Fat 112g (68%)…[Saturated fat 6%]; Carbs: 53g, net carbs: 24g; Protein: 97g (26%)

red1cutie
Thu, Aug-12-04, 09:56
Thursday Aug 12, 2004—Day 539
Weight: 113

I have to do chest and back, plus 2 circ this afternon.


Okay, I tried on some jeans that were so tight (around July 13) and now they feel so comfortable. :thup:

liftnlady
Thu, Aug-12-04, 10:27
OOH that is good news, means you are losing inches and fat but maintaining or gaining muscle. keep up the good work.

red1cutie
Thu, Aug-12-04, 18:42
Thursday Aug 12, 2004—Day 539
Weight: 113

Workout: Weights: Chest, back, other


Calories: 1667: Fat 126g (69%)…[Saturated fat 6%]; Carbs: 66g, net carbs: 27g; Protein: 98g (24%)

red1cutie
Fri, Aug-13-04, 07:19
Friday Aug 13, 2004—Day 540
Weight: 113

Workout: am cardio Interv.

red1cutie
Sat, Aug-14-04, 16:32
Friday Aug 13, 2004—Day 540

Calories: 1894: Fat 137g (65%)…[Saturated fat 11%]; Carbs: 72g, net carbs: 38g; Protein: 121g (26%)

red1cutie
Sat, Aug-14-04, 16:33
Saturday Aug 14, 2004—Day 541
Weight: 113

Workout: pm Weights: legs (quadss, calves), other

I was so tired this morning and all day so I slept most of the day. I still feel tired.

red1cutie
Sun, Aug-15-04, 21:04
Saturday Aug 14, 2004—Day 541
Weight: 113

Calories: 1422: Fat 100g (65%)…[Saturated fat 11%]; Carbs: 49g, net carbs: 32g; Protein: 95g (27%)

red1cutie
Sun, Aug-15-04, 21:07
Sunday Aug 15, 2004—Day 542
Weight: 113

Workout: pm Weights: Shoulders, Back

Calories: 1482: Fat 94g (58%)…[Saturated fat 9%]; Carbs: 69g, net carbs: 48g; Protein: 104g (29%)

liftnlady
Sun, Aug-15-04, 21:30
looks like a good day calorically. How much weight do you want to lose at this point, or are you more interested in changing the shape of your body than weight. Your diet may have to be tweaked if it is weight loss you are after. That said, weight is not everything, I am 140lb size 4/5 right now so body comp is more the route I am choosing. Do you know your BF%, and do you have any pics so we can see whats going on ??

red1cutie
Mon, Aug-16-04, 18:21
Monday Aug 16, 2004—Day 543
Weight: 114

*Workout: Cardio

Calories: 1381: Fat 99g (66%)…[Saturated fat 11%]; Carbs: 40g, net carbs: 21g; Protein: 96g (28%)

4 litres water

red1cutie
Tue, Aug-17-04, 06:15
Tuesday Aug 17, 2004—Day 544
Weight: 113

*Workout: Cardio


Think TOM on way.

liftnlady
Tue, Aug-17-04, 09:16
Hey red, I think your calories are fine since you are not concerned with losing weight just bodyfat. At some point you may have to change the workout and actually try to add some muscle which will mean a slight increase in weight, and then cut back down. It is a process you actually go through frequently to get to where you want to be. For now though I think what you are doing is fine, but it should be re-eveluated in about 8 weeks or so. That is why I encourage you to take pictures, you will sometimes not see the gradual changes that get picked up in pictures.

red1cutie
Tue, Aug-17-04, 20:49
Tuesday Aug 17, 2004—Day 544
Weight: 113

Calories: 1375: Fat 99g (65%)…[Saturated fat 10%]; Carbs: 42g, net carbs: 23g; Protein: 97g (27%)

4 litres water

red1cutie
Wed, Aug-18-04, 06:05
Wednesday Aug 18, 2004—Day 545
Weight: TOM

Workout: Cardio, hams and biceps

Back hurting just a little. TOM came after the gym.

red1cutie
Wed, Aug-18-04, 18:37
Wednesday Aug 18, 2004—Day 545
Weight: TOM

Preworkout Carb up: 15g rockets (smartees)

Workout: pm Weights: Hamstrings, Biceps, Forearms, 22 minutes of cardio-walking on treadmill

Post workout meal: 2 ozs cottage cheese and 1 tablespoon flax oil.

Check a couple hours after and appeared to be in ketosis.

Calories: 1541: Fat 114g (66%)…[Saturated fat 8%]; Carbs: 49g, net carbs: 38g; Protein: 96g (24%) [not including rockets]

Cramps are starting up.

red1cutie
Thu, Aug-19-04, 09:09
Thursday Aug 19, 2004—Day 546
Weight: TOM

Cramps are bad!

Chest and Back today! Going to try 2 tablespoons of dextrose powder preworkout.

liftnlady
Thu, Aug-19-04, 09:21
:there: oooh cramps suck..hope they go away soon

red1cutie
Thu, Aug-19-04, 19:53
Thursday Aug 19, 2004—Day 546
Weight: TOM

Pre workout carbup--2 tablespoons dextrose in water

Workout: Weights: Chest & back; then 30 minutes of moderate cardio--walked on treadmill

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

Checked for ketosis a couple hours later and the strip said was in.


Calories: 1466: Fat 95g (61%)…[Saturated fat 8%]; Carbs: 66g, net carbs: 37g; Protein: 102g (29%) [dextrose not included in totals]

4 litres water

red1cutie
Fri, Aug-20-04, 05:54
Friday Aug 20, 2004—Day 547
Weight: TOM

Workout: Cardio

It's Friday! :yay:

liftnlady
Fri, Aug-20-04, 09:13
Happy Friday Red

red1cutie
Sat, Aug-21-04, 20:56
Friday Aug 20, 2004—Day 547
Weight: TOM

Calories: 1273: Fat 92g (65%)…[Saturated fat 8%]; Carbs: 33g, net carbs: 18g; Protein: 93g (29%)

4 litres water

liftnlady
Sat, Aug-21-04, 20:57
Hey Red, hope you are having a good weekend. Cals look good for a non workout day !!

red1cutie
Sat, Aug-21-04, 21:00
Saturday Aug 21, 2004—Day 548
Weight: TOM

Pre workout carbup--2 tablespoons dextrose in water (25 mins before workouts)

Workout: pm Weights: legs, calves; then 30 minutes of moderate cardio--walked on treadmill

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

Did not check for ketosis, assuming was back in.

Right now I am feeling really really beat and I have a massive headache--just got up.

Calories: 1831: Fat 149g (74%)…[Saturated fat 6%]; Carbs: 47g, net carbs: 21g; Protein: 93g (21%) [dextrose not included in totals]

4 litres water

red1cutie
Sun, Aug-22-04, 17:33
Sunday Aug 22, 2004—Day 549
Weight: TOM

Pre workout carbup: 2 tablespoons dextrose in water (approx 25 mins before workouts)

Workout: pm Weights: Shoulders, Back; then 21 minutes of moderate cardio--bike

Post workout: 2 ozs cottage cheese, 1 tablespoon flax oil

Checked for ketosis a a litle more than 2 hours later and the strip said was in.

Calories: 1847: Fat 142g (70%)…[Saturated fat 7%]; Carbs: 60g, net carbs: 25g; Protein: 110g (24%) :o

4 liters water

I'm gonna try to keep my calories on weight training days no higher than 1500 calories and on cardio days at 1200-1300 calories.

I checked my measurements--no change in inches. Grrr.... Will see if I can get body fat done this week at gym. They only have biolelectrical impedance.

red1cutie
Mon, Aug-23-04, 08:22
Monday Aug 23, 2004—Day 550
Weight: TOM

*Workout: Cardio

red1cutie
Mon, Aug-23-04, 20:56
Calories: 1306: Fat 92g (64%)…[Saturated fat 5%]; Carbs: 44g, net carbs: 19g; Protein: 93g (29%)

4 litres water

red1cutie
Tue, Aug-24-04, 05:58
Tuesday Aug 24, 2004—Day 551
Weight: TOM

*Workout: Cardio

red1cutie
Tue, Aug-24-04, 19:13
Calories: 1292: Fat 89g (62%)…[Saturated fat 9%]; Carbs: 41g, net carbs: 22g; Protein: 97g (31%)

4 litres water

red1cutie
Wed, Aug-25-04, 18:35
Wednesday Aug 25, 2004—Day 552
Weight: 114

Workout: am 30 minutes Interval

Preworkout (pm weight training) Carb up: 30g dextrose powder

Workout: pm Weights: Hamstrings & Biceps/forearms(superset); Also 30 minutes of cardio-walking on treadmill

Post workout meal: 2 ozs cottage cheese and 1 tablespoon flax oil.

Forgot to check for ketosis.

red1cutie
Wed, Aug-25-04, 19:19
Calories: 1501: Fat 113g (68%)…[Saturated fat 11%]; Carbs: 41g, net carbs: 21g; Protein: 98g (26%)

4 litres water

liftnlady
Wed, Aug-25-04, 20:17
gettin stronger and workouts look good. have you taken measurements at all to see if there is any progress...do you notice any new definition....and where are those pictures !!! :p

red1cutie
Thu, Aug-26-04, 11:00
Thursday Aug 26, 2004—Day 553
Weight: 114

Managed to get an appointment with J to get my body fat retested (bioelectrical impedance) at gym this afternoon (scared). Will workout afterwards.

liftnlady
Thu, Aug-26-04, 11:17
can't wait to hear...though take it with a grain of salt as those things are not always accurate...unless of course it is a good reading...then they are 100% accurate :p

red1cutie
Thu, Aug-26-04, 18:27
:lol: Lift.

Okay.....according to the test which may or may not be accurate:

Weight: 117 ( :o it was the end of the day)
Body Fat: 20% 23.6 lbs [last time 26% 32.1 lbs weighed 124 lbs when weigh same time of day]
Lean Mass: 93.4 lbs [last time tested was 91.9lbs]--if this correct went up 1.5 lbs :yay: :yay: :yay:

Chest: 32.5 ins [33.5 ins last time]
Arms flexed r 10 l 9.75 (r 10 l 10 last time] hmm
Foerarm both 9.5 (same as last time]
Waist (narrow part) 25.5 ins [last time 28 ins]
Waist (navel) 28 ins [last time 30 ins]
Hips 35 ins [last time 36 ins]
Thighs both 20 ins [last time 21 ins]
Calves: both 13 ins [last time 14 ins]

***last time=last time measurements done at gym

Waist navel was 27 ins before went away in July so actually went up.

KoKo
Thu, Aug-26-04, 18:31
:cheer: :cheer: :cheer:

how do you feel now my little worry wart
:p :p :p :p
:bhug: :bhug:
:wave:

liftnlady
Thu, Aug-26-04, 20:29
well good new can only be accurate .....congrats you are working hard. Those measurements are awesome, I would not worry about the bicep as you may have lost a little of the tricep fat we women carry around, you will gain muslce and they will grow. You have made great progress girl, keep up the good work. :yay: :yay:

oh yeah and you gained muscle...that is the best part !!

red1cutie
Thu, Aug-26-04, 22:15
Thanks again Lift!

Thursday Aug 26, 2004—Day 553
Weight: 114

Pre workout carbup--2 tablespoons dextrose in water

Workout: Weights: Chest & back then 30 minutes of moderate cardio--walked on treadmill

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

Checked for ketosis--was in.

Calories: 1523: Fat 113g (67%)…[Saturated fat 8%]; Carbs: 44g, net carbs: 30g; Protein: 96g (25%) [dextrose not included in totals]

4 litres water

red1cutie
Fri, Aug-27-04, 06:45
Friday Aug 27, 2004—Day 554
Weight: 115

Workout: Cardio

red1cutie
Sat, Aug-28-04, 18:00
Friday Aug 27, 2004—Day 554

Calories: 1450: Fat 111g (68%)…[Saturated fat 8%]; Carbs: 40g, net carbs: 20g; Protein: 93g (26%)

3.5 litres water

red1cutie
Sat, Aug-28-04, 18:03
Saturday Aug 28, 2004—Day 555
Weight: 115

Pre workout carbup--2 tablespoons dextrose in water (25 mins before workouts)

Workout: pm Weights: legs, calves; 22 minutes of moderate cardio--walked on treadmill

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

Forgot to check for ketosis.

red1cutie
Sat, Aug-28-04, 18:10
I forgot...

I actually squatted 50 lb barbell in my circuit without a squat rack.

I knew I could squat more but I have a problem with the squeeze thingies that you put on the end of the plates when you put them on the squat (I know this sounds lame but when I tried to use them I could not squeeze them to go over the ends of the barbell so I use the pre-made up barbells and they are too short for the squat rack. So I could not lift the 50 lbs over my head to squat with it and I could not use the squat rack for assistance and I don't like the smith thing so I was "stuck" and 40 lb dumbell so Lift told me to use the leg press instead of doing squats so I could go heavy and until I built up my strength.

Well today I thought what the heck since I seem to be getting stronger or maybe it;s the juice (dextose) and got the 50 lb dumbell and tried to lift it over my head---same problem of lifting it above my shoulders so I took it to I forget the name of the machine but its for shoulders and back.

I placed the barbell on the place for the knees and sat on the place where you climb up and kinda rolled it onto my shoulders and then stood up. After I did my squats I was able to lift it over my head and out it on the floor. Maybe soon I will be able to lift it from the front to over my head. :yay:

red1cutie
Sun, Aug-29-04, 15:22
Sunday Aug 29, 2004—Day 556
Weight: 115

Pre workout carbup--2 tablespoons dextrose in water (25 mins before)

Workout: pm Weights: Shoulders, back; 25 minutes cardio-treadmill walk

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

Checked for ketosis..In!

red1cutie
Sun, Aug-29-04, 20:59
Calories: 1504: Fat 114g (69%)…[Saturated fat 8%]; Carbs: 40g, net carbs: 20g; Protein: 95g (26%)

4 litres water

red1cutie
Mon, Aug-30-04, 06:00
Monday Aug 30, 2004—Day 557
Weight: 115

*Workout: Cardio

wcollier
Mon, Aug-30-04, 16:10
Hi Red:

OK, how on earth do you track 20 second wind sprints? :daze: My treadmill only allows me to record 1 minute increments so I can't record my program. I'll have to look at the clock the entire time and hope that I remember how far I have to count. :daze: My other HIIT was with 1 minute intervals so I was able to record my program into memory.

But it's probably an easier program from a fatigue factor. My other HIIT really exhausted me half way through my 3 month program.

What setting do you use as brisk walking? I was doing about 3.8 mph on level 2.

Do you take a rest day?

Wanda

liftnlady
Mon, Aug-30-04, 16:37
Wanda, if your treadmill does not have a readout in seconds, then you can try wearing a watch and just counting to 20 for the sprint portion and then use your watch for the walking portion..ideally these are done at a track if you can. The do kick your butt, cause you really want to go all out for the sprint portion. My brisk walk on the treadmill was about 3.5-3.7...it is a cool down as well as to release the free fatty acids in the blood stream. Luckily my treadmill allows me to sped it up and slow it down with the turn of a knob so it makes it easier to do these, but some treadmills take awhile to get up to spped or slow down and then it is a little harder to do them correctly.

Red may have some other tidbits on how she does this.

red1cutie
Mon, Aug-30-04, 16:41
Hi Wanda!


Take care
red

wcollier
Mon, Aug-30-04, 17:10
LOL Red, I'll have to re-read your post AFTER I've re-fueled my brain! :daze:

Wanda

red1cutie
Tue, Aug-31-04, 07:19
Okay Wanda! :lol:

red1cutie
Tue, Aug-31-04, 07:24
Calories: 1400: Fat 104g (67%)…[Saturated fat 6%]; Carbs: 40g, net carbs: 20g; Protein: 96g (27%)

4 litres water

red1cutie
Tue, Aug-31-04, 07:26
Tuesday Aug 31, 2004—Day 558
Weight: 115

*Workout: Cardio

KoKo
Tue, Aug-31-04, 08:26
Increased sprint speed today. Regretted it. :lol:

Did you see colored dots Red?? :lol: - I did!!!!!

Good for you - I actually felt good when it was done how about you?

red1cutie
Tue, Aug-31-04, 20:21
Koko :lol: Yes! I definitely felt great when it was over. :yay:

Calories: 1327: Fat 93g (64%)…[Saturated fat 6%]; Carbs: 54g, net carbs: 25g; Protein: 94g (29%)

4 litres water

red1cutie
Wed, Sep-01-04, 09:09
Wednesday Sept 1, 2004—Day 559
Weight: 115

*Workout: Cardio

red1cutie
Wed, Sep-01-04, 18:26
Wednesday Sept 1, 2004—Day 559
Weight: 115

Preworkout (pm weight training) Carb up: 30g dextrose powder

Workout: Hamstrings & Biceps/forearms(supersetsupersetted with forearmthingies, Also 22 minutes of cardio-walking on treadmill

Post workout meal: 2 ozs cottage cheese and 1 tablespoon flax oil.

Was in ketosis.

Calories: 1520: Fat 110g (66%)…[Saturated fat 10%]; Carbs: 51g, net carbs: 25g; Protein: 102g (27%)

4 litres water

red1cutie
Thu, Sep-02-04, 20:59
Thursday Sept 2, 2004—Day 560
Weight: 115

Pre workout carbup--2 tablespoons dextrose in water

Workout: Weights: Chest, back

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

Checked for ketosis--was in.

Calories: 1511: Fat 107g (65%)…[Saturated fat 5%]; Carbs: 71g, net carbs: 32g; Protein: 98g (27%) [dextrose not included in totals]

4 litres water

liftnlady
Thu, Sep-02-04, 21:16
congrats on the lift....and on the no cardio needed ketosis !!

red1cutie
Fri, Sep-03-04, 06:05
Friday Sept 3, 2004—Day 561
Weight: 115

*Workout: Cardio 30 minutes

red1cutie
Fri, Sep-03-04, 19:51
Calories: 1432: Fat 103g (67%)…[Saturated fat 6%]; Carbs: 55g, net carbs: 25g; Protein: 94g (27%)

4 litres water

red1cutie
Sat, Sep-04-04, 10:21
Saturday Sept 4, 2004—Day 562
Weight: 113 (I guess it wasn't muscle but water or gunk)

Gonna do a carb up meal tomorrow.

This afternoon is quads and calves. My favourite day!

red1cutie
Sat, Sep-04-04, 11:28
Dextrose Nutritional Info (http://www.calorieking.com/foods/food.php?amount=30&unit=-1&category_id=90&brand_id=1&food_id=67995&partner=)

KoKo
Sat, Sep-04-04, 11:44
Thanks again Red - and again, enjoy your carb up - I bet you are gonna enjoy planning it almost as much as eating it :lol:

red1cutie
Sat, Sep-04-04, 11:48
Thanks again Red - and again, enjoy your carb up - I bet you are gonna enjoy planning it almost as much as eating it :lol: :lol: Koko. The anticipation is..... :D

red1cutie
Sat, Sep-04-04, 17:04
Saturday Sept 4, 2004—Day 562

Pre workout carbup--2 tablespoons dextrose in water

Workout: Weights: legs, calves

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

This dude was taking forever on the leg press and I can't use the hard core one and when I asked him how many sets he had left he said only 2. So I left (big mistake) and was waiting. So then I started doing squats with the 50lb barbell. I did 3 sets of 6 reps because he was taking forever and then I got pissed off and went back to him and said how many sets do you have now and he said one more. What an a$$!

I think he did more than 2 sets plus his rests were probably really long like it was his own leg press machine. Grrr.

red1cutie
Sun, Sep-05-04, 13:21
Sunday Sept 5, 2004—Day 563
Weight: 113

Pre workout carbup--2 tablespoons dextrose in water (25 mins before)

Workout: pm Weights: Shoulders, back

Post workout: 2 ozs cottage cheese and 1 tablespoon flax oil

red1cutie
Mon, Sep-06-04, 15:01
Okay so I went hogwild on my carb up meal. :blush:

I did not eat what I had planned we went someplace else. I had caribbean style fried rice with fried chicken, fried plantain, lime juice. Then later I had 1 honey dipped timbit and 1 chocolate glazed timbits and 400g bag of BBQ rice puff/cakes and more lime juice.