Well, I finally got around to starting this log. I've always pretty much used my own journal as my gym log, hence the procrastination. Anyway, I'll try posting my workouts on the first post to make it easier for people to help me out (I like the way Built sets up her posts). Any help and/or suggestions are ALWAYS appreciated.
I've just completed a 3 month lifting cycle with no changes in body composition or any weight loss. Very frustrating, but hopefully I'll work through this. My body seems to have an agenda that it hasn't filled me in on.
Anyway, quitting in frustration is not an option. So onto my carb cycling program.......
Code:
Wed Sept 8/04 - Medium Carb/Calorie Day
Weight: 146.2
Meal #1: Protein Powder, steel cut oats, raspberries, stevia
Meal #2: Turkey breast, sweet potatoe puree, green beans
Workout: Quads/Calves
ATF Squats - 30X4 (warmup)/60x4/60x4/60x4/60x4/70x4/70x4
One Legged Calf Raise (Seated Leg Press) - 35x6(warmup) /70x4/80x4/80x4/80x4/85x4/85x4
2 circuits
Meal #3 - Protein Powder, steel cut oats, raspberries, stevia
Meal #4 - Ground beef w/ BBQ sauce, green beans, raw almonds, fish oil
Meal #5 - Cottage cheese w/ peanut butter, stevia
Calories: 1362; Protein: 145g (42%); Carbs: 135g (39%); Fat: 28g (18%)
Thursday Sept 9 - Low Carb/Calorie Day
Cardio: Treadmill - 40 minutes (including 5 min warmup & cooldown)
Meal #1: Protein Powder, 1 T fish oil
Meal #2: Chicken, LC BBQ sauce, green beans, raw almonds
Meal #3: Turkey, LC BBQ sauce, green pepper, cucumber, olive oil & balsamic vinagrette
Meal #4: 3 tsp fish oil
Meal #5: Ground beef, LC Mango Curry Sauce, Green beans, Broccoli, Cheddar cheese
Meal #6: Cottage cheese w/ protein powder, fish oil
Calories: 1483; Protein: 166g (45%); Carbs: 37g (10%); Fat: 73g (45%)
Friday Sept 10 - Low Carb/Calorie Day
Rest Day
Meal #1: Turkey breast, fish oil
Meal #2: Turkey breast, raw almonds
Meal #3: Turkey breast, fish oil
Meal #4: Cottage cheese, peanut butter
Calories: 952 Protein: 97g (42%) Carbs: 11g (5%) Fat: 55g (53%)
Saturday Sept 11 - High Carb/High Calorie Day
Weight: 145.6
Meal #1: Turkey, fish oil, raw almonds
Meal #2: Turkey, sweet potatoes
Meal #3: 5 Rockets
Workout: Shoulders & Lats
Standing Shoulder Dumbbell Press - 12x4/15x4/16.75x4/16.75x4/20x4/20x4/20x4
Pulldowns - 40x4/60x4/65x4/67.5x4/67.5x4/70x4/70x4
2 depletion circuits (30 minutes)
Meal #4: Protein Powder w/ l-glut
Meal #5 (Dinner at the In-Laws): Ribs & steak, perogies w/ FF sour cream, cabbage rolls, rutabaga, cauliflower w/ cheese sauce, cantaloupe, Cinnamon bun, birthday cake :blush:
Walk: 20 minutes
Sunday Sept 12- Low Carb/Calorie Day (to make up for yesterday)
Workout: 35 minute bike ride
Meal #1 - Protein shake, raw almonds, fish oil
Meal #2 - Turkey, green beans
Workout: Hamstrings/Abs
Stiff-Legged Deadlifts - 42x4/62x4/72x4/82x4/82x4/82x4/87x4
Decline Situps - 6 sets of 4 reps
2 depletion circuits (30 minutes)
Meal #3 - Protein shake
Meal #4 - Turkey, green beans, fish oil
Monday Sept 13 - Low Carb/Calorie Day
Workout: Treadmill HIIT - 25 minutes, 7 intervals
Meal #1 - Protein Shake, fish oil
Meal #2 - Raw almonds
Meal #3 - Turkey breast, salad w/ olive oil & balsamic vinegar
Meal #4 - Turkey breast, cucumber slices, fish oil
Meal #5 - Ground beef w/ LC BBQ sauce, green beans, fish oil
Meal #6 - Cottage cheese w/ peanut butter
Calories: 1391; Protein 151g (44%); Carbs 19g (6%); Fat 76g (50%)
Tuesday Sept 14 - High Carb/Calorie Day
Meal #1 - Protein shake, steel cut oats, blueberries, stevia
Meal #2 - Turkey cutlet, butternut squash
Meal #3 - Chicken breast w/ LC BBQ sauce, baked beans (SF and no AS), cucumber slices
Workout - Chest/Back
Bench Press - 24x6/45x4/55x4x4/60x4
Barbell Row - 45x4/65x4x3/70x4x3
2 depletion circuits - 30 minutes
Meal #4 - Protein shake, steel cut oats, blueberries, stevia
Meal #5 - Chicken breast w/ LC BBQ sauce, green beans w/ olive oil & tamari sauce
Meal #6 - Protein shake, raw almonds, fish oil
Calories - 1814; Protein 149g (33%); Carbs 182g (40%); Fat 53g (26%)
Wednesday Sept 15 - Medium Carb/Calorie Day
Meal #1 - Protein shake, steel cut oats, blueberries
Meal #2 - Chicken w/ LCLF BBQ sauce, butternut squash
Meal #3 - Chicken w/ LCLF BBQ sauce, green beans, raw almonds
Workout: Quads
ATF Squats - 30x4/70x4x2/80x4x4
One Legged Calf Raise - 35x6/85x4x2/90x4x4
2 depletion circuits (30 minutes)
Meal #4 - Protein shake, steel cut oats, blueberries
Meal #5 - Cottage cheese w/ peanut butter, green beans, fish oil
Calories - 1443; Protein 150g (41%); Carbs 132g (36%); Fat 38g (23%)
Thursday Sept 16 - Low Carb/Calorie Day
Rest Day
Meal #1 - Protein Shake, fish oil
Meal #2 - Cottage cheese, peanut butter
Meal #3 - Chicken salad w/ olive oil & balsamic vinegar dressing
Meal #4 - BBQ'd chicken, green beans, fish oil
Meal #5 - Cottage cheese, peanut butter, fish oil
Calories - 1292; Protein 128g (40%); Carbs 20g (6%); Fat 76g (54%)
Friday Sept 17 - Low Carb/Calorie Day
Cardio: Treadmill - 40 minutes (including 5 min warmup & cooldown)
Meal #1 - Protein shake, fish oil
Meal #2 - Cottage cheese, peanut butter
Meal #3 - Chicken, green beans, fish oil
Meal #4 - Hazelnuts, fish oil
Saturday Sept 18 - High Carb/Calorie Day
Weight: 145.2
Meal #1 - Steel cut oats w/ cottage cheese, blueberries, stevia
Meal #2 - SF Baked beans w/ LC BBQ sauce & chicken
Meal #3 - Chicken breast, Black Japonica rice w/ tamari sauce, cucumber slices
Workout: Shoulders & Lats
Standing Dumbbell Shoulder Press - 12x4/16.75x4/20x4x5
Pulldowns - 40x4/65x4/70x4x5
2 depletion circuits (30 minutes)
PWO Shake - Protein powder, soy milk, pumpkin, SF caramel syrup
Meal #5 - Chicken salad w/ lettuce, cucumber, fish oil & balsamic dressing
Meal #6 - Cottage cheese, peanut butter & stevia
Calories - 1609; Protein 149g (38%); Carbs 148g (38%); Fat 43g (25%)
Sunday Sept 19 - Medium Carb/Calorie Day
Meal #1 - Steel cut oats w/ cottage cheese, blueberries, stevia
Meal #2 - Chicken breast, sweet potatoe, green beans
Meal #3 - Cottage cheese w/ peanut butter, green beans
Workout: Hamstrings/Abs
Stiff-Legged Deadlifts - 42x4/82x4x4/87x4
Decline Situps - 6 sets of 4 reps
2 circuits (30 minutes)
Meal #4 - Protein shake w/ pumpkin, soy milk, SF caramel syrup
Meal #5 - Summer chicken, green beans, fish oil
Meal #6 - Cottage cheese w/ peanut butter, fish oil
Calories - 1563 Protein 144g (37%); Carbs 112g (29%); Fat 58g (34%)
Monday Sept 20 - Low Carb/Calorie Day
Workout: Treadmill HIIT - 30 minutes, 8 intervals
Meal #1 - Protein shake, fish oil
Meal #2 - Summer Chicken, raw almonds, cauliflower
Meal #3 - Chicken salad w/ fish oil & balsamic vinegar
Meal #4 - Summer chicken, green beans, fish oil
Meal #5 - Cottage cheese w/ peanut butter, fish oil
Calories - 1353; Protein 134g (41%); Carbs 22g (7%); Fat 77g (53%)
Tuesday Sept 21 - High Carb/Calorie Day
Meal #1 - Steel cut oats w/ cottage cheese, blueberries, stevia
Meal #2 - Summer chicken, butternut squash (no room for green veggies)
Meal #3 - Summer chicken, black japonica rice w/ tamari sauce, cauliflower
Workout - Chest/Back
Bench Press - 32x6/55x4x3/60x4x3
Barbell Row - 45x6/65x4x2/70x4x3/75x4
2 circuits - 30 minutes
Meal #4 - Protein shake w/ soy milk, butternut squash, pumpkin pie spice
Meal #5 - Summer chicken, fish oil (late for work, no veggies)
Meal #6 - Cottage cheese w/ peanut butter, stevia; fish oil (gag)
Calories - 1729; Protein 145g (34%); Carbs 141g (33%); Fat 64g (33%)
Wednesday Sept 22 - Low Carb/Calorie Day
Forced Rest Day
Meal #1 - Protein Shake
Meal #2 - Cottage Cheese, Peanut Butter & stevia
Meal #3 - Cottage Cheese, Peanut Butter & stevia
Thursday Sept 23 - Medium Carb/Calorie Day
Meal #1 - Protein shake; Steel cut oats, blueberries, stevia
Meal #2 - Chicken breast, sweet potatoe puree, raw broccoli
Meal #3 - Cottage cheese, peanut butter & stevia; raw broccoli
Workout: Quads
ATF Squats - 30x4/70x4x2/80x4x3/85x4
One Legged Calf Raise - 35x6/85x4/90x4x4/95x4
2 depletion circuits (30 minutes)
Meal #4 - Protein shake w/ soy milk, butternut squash & pumpkin pie spice
Meal #5 - Chicken breast, fish oil
Meal #6 - Cottage cheese, peanut butter & stevia
Calories - 1498; Protein 147g (39%); Carbs 113g (30%); Fat 53g (32%)
Friday Sept 24 - Low Carb/Calorie Day
Rest Day :mad:
Meal #1 - Cottage Cheese, peanut butter & stevia
Meal #2 - Chicken salad w/ fish oil & balsamic vinegar dressing
Meal #3 - 2 hazelnuts
Meal #3 - Summer chicken, broccoli, fish oil
Meal #4 - Cottage cheese w/ peanut butter & stevia; fish oil
Calories - 1267; Protein 112g (36%); Carbs 20g (7%); Fat 79g (57%)
Saturday Sept 25 - High Carb/Calorie Day
Weight - 144.3 :yay:
Meal #1 - Steel cut oats w/ cottage cheese, raspberries, stevia
Meal #2 - Summer chicken, sweet potatoe, cucumber slices
Meal #3 - Chicken breast, Black Japonica rice w/ tamari sauce, green pepper
Workout: Shoulders & Lats
Standing Dumbbell Shoulder Press - 12x6/16.75x4/20x4x4/21.25x4
Neutral Grip Pulldowns - 40x6/75x4/80x4x3/82.5x4x2
2 depletion circuits (30 minutes)
PWO Shake - Protein powder, soy milk, pumpkin, SF caramel syrup
Meal #5 - Summer chicken, green & yellow beans; fish oil
Meal #6 - Cottage cheese, peanut butter & stevia; fish oil
Calories - 1785; Protein 145g (33%); Carbs 159g (36%); Fat 62g (31%)
Sunday Sept 26 - Medium Carb/Calorie Day
Meal #1 - Steel cut oats w/ cottage cheese, blueberries & stevia
Meal #2 - Chicken breast, butternut squash, green beans
Meal #3 - Cottage cheese w/ almond butter & stevia
Workout: Hamstrings/Biceps
Stiff-Legged Deadlifts - 45x6/100x4x3/110x4x3
Barbell Curls - 17x6/32x4x6
2 depletion circuits (30 minutes)
Meal #4 - Protein Powder, soy milk, butternut squash, SF caramel syrup
Meal #5 - Chicken salad w/ fish oil & balsamic vinegar dressing
Meal #6 - Cottage cheese, peanut butter & stevia; fish oil
Calories - 1516; Protein 143g (38%); Carbs 100g (27%); Fat 60g (36%)
Monday Sept 27 - Low Carb/Calorie Day
Workout: Treadmill HIIT - 35 minutes, 8 intervals
Meal #1 - Cottage cheese, peanut butter, stevia; fish oil
Meal #2 - Summer chicken, green beans, fish oil
Meal #3 - Summer chicken, yellow beans, fish oil
Calories - 1004; Protein 95g (39%); Carbs 14g (6%); Fat 59g (55%)
Tuesday Sept 28 - High Carb/Calorie Day
Weight: 145.8 :mad:
Meal #1 - Steel cut oats w/ cottage cheese, blueberries & stevia
Meal #2 - Corn on the cob, chicken breast, 1/2 apple
Meal #3 - SF baked beans w/ chicken breast & LC BBQ sauce, 1/2 apple
Workout - Chest/Back
Bench Press - 32x6/55x4/60x4x5
Barbell Row - 45x6/65x4/75x4x4/80x4
2 depletion circuits - 30 minutes
Meal #4 - Protein powder, soy milk, butternut squash, SF caramel syrup
Meal #5 - Summer chicken, green beans, fish oil
Meal #6 - Cottage cheese w/ peanut butter, stevia; fish oil
Calories - 1726; Protein 142g (33%); Carbs 150g (35%); Fat 62g (32%)
Wednesday Sept 29 - Medium Carb/Calorie Day
Meal #1 - Steel cut oats w/ cottage cheese, blueberries & stevia
Meal #2 - Summer chicken, green beans, 1 apple
Meal #3 - Cottage cheese, almond butter, stevia
Workout: Quads
ATF Squats - 10x6/80x4x4/85x4x2
One Legged Calf Raise (Leg Press) - 35x6/90x4/95x4x3/100x4x2
2 depletion circuits (30 minutes)
Meal #4 - Protein powder, soy milk, butternut squash, SF caramel syrup
Meal #5 - Cottage cheese w/ peanut butter & stevia; lettuce w/ fish oil & balsamic vinegar
Calories - 1311; Protein 120g (36%); Carbs 99g (30%); Fat 50g (34%)
Thursday Sept 30 - Low Carb/Calorie Day
Cardio: Treadmill - 40 minutes (including 5 min warmup & cooldown)
Meal #1 - Cottage cheese, peanut butter & stevia
Meal #2 - Summer chicken
Meal #3 - Cottage cheese, peanut butter & stevia
Calories - 710; Protein 97g (54%); Carbs 11g (6%); Fat 31g (40%)
Friday Oct 1 - Low Carb/Calorie Day
Cardio: Treadmill - 40 minutes
Meal #1 - Cottage cheese, peanut butter & stevia
Meal #2 - Chicken, almonds
Meal #3 - Warm Roasted Red Pepper salad w/ goat cheese; Tortellin w/ Mushroom Rose sauce :yum:
Calories - too many
Saturday Oct 2 - High Carb/Calorie Day (adjusting to LC day to make up for yesterday)
Meal #1 - Cottage cheese, peanut butter & stevia
Workout: Shoulders & Lats
Dumbbell Shoulder Press - 12x6/20x4x5/21.25x4
Neutral Grip Pulldowns - 40x6/80x4x5/82.5x4
2 depletion circuits (30 minutes)
Meal #2 - Protein powder, soy milk, butternut squash, SF caramel syrup
Meal #3 - Cottage cheese, peanut butter & stevia
Meal #4 - Chicken salad w/ balsamic vinegar & fish oil dressing
Sunday Oct 3 - Medium Carb/Calorie Day
Meal #1 - Baked beans w/ chicken, LC BBQ sauce; 1/2 Gala apple
Meal #2 - Peaches & Cream corn, turkey breast, 1/2 Gala apple
Workout: Hamstrings/Biceps
Stiff-Legged Deadlifts - 45x6/110x4x6
Barbell Curls - 20x6/32x4x6
2 partial circuits (30 minutes) - hurt my back
Meal #3 - Protein powder, soy milk, butternut squash, SF caramel syrup, l-glutamine
Meal #4 - Chicken breast, broccoli, fish oil
Meal #5 - Cottage cheese w/ peanut butter & stevia
Monday Oct 4 - Low Carb/Calorie Day
Forced Rest Day due to back injury
Meal #1 - Cottage cheese w/ peanut butter & stevia
Meal #2 - Chicken salad w/ fish oil and balsamic vinegar dressing
Meal #3 - Turkey, green beans, fish oil
Tuesday Oct 5 - Low Carb/Calorie Day
Meal #1 - Cottage cheese w/ peanut butter & stevia (are we tired of this yet????)
Cardio: Brisk Walk outside - 45 minutes
Meal #2 - Big salad w/ turkey, balsamic & fish oil vinegar
Meal #3 - Cottage cheese w/ peanut butter & stevia
Meal #4 - Turkey
______________________
** I've been diagnosed hypothyroid - workouts are on hold until I can get my meds & symptoms sorted out **
WCollier's Gym Log
Anyway, quitting in frustration is not an option. So onto my carb cycling program....... 
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