RE: Fitness Figure 2007 Contest Prep
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: Fitness Figure 2007 Contest Prep - 3/23/2007 2:54:48 PM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
I will update the training so far:
Same idea as above except at 4 sets of 10 now. Had moved up to 4x8 on week 2, and now on week 3 at 4x10 with same weight as used in my 4x8 which is up about 5-10 lbs from the above.
Aprils plan is for the bulking challenge, as below:
-am going for 3-4 thousand cals per day on a 7-9 meal per day program, strict but allowing for my decaf coffee (bad cuz I use whole milk, like a cup worth), diet pop and occasional cheat.
I will base the diet on the separation style eating:
http://en.wikipedia.org/wiki/Food_Separation_Diet
I will eat fish and dairy as my proteins, something to the effect of:
6am protein drink with greens, Udos, creatine and glutamine - 5gm each.
9am cereal and soy milk (natures path optimum or something of the like) or oatmeal with water - decaf coffee and milk
11am one of the protein choices below maybe some raw plain almonds
1pm quinoa or sweet potato, about a cup or so, bean or pakora curry and yogurt, maybe some padadam or yogurt and fruit
3pm a protein choice
5pm similar carb as 1pm
7pm protein choice
9pm It is a bit late here for carbs but I would choose a less starchy one such as a cup of yogurt (no fat plain of course) or a mana bread slice or 2, toasted and topped with a tsp no sugar jam for both slice.
11pm I may be asleep at this point so maybe I may set alarm to down a shake or may have it a bit earlier like 10pm.
In shakes, I would use the creatine in the one which falls after my workout or in my first shake of the day if I train early, which is most likely. I load for 5 days so I would take creatine 2 of the shakes preferably pre and post workout, or I can down it with water on its own if the food and timing is not right for it to be in a shake.
Water goal is 3 liter per day, no less than 2.
Protein choices:
40 gm protein powder (low fat /carb) 8 oz water, 2 tbs Udos, 3 tsp greens or
a cup of dry cottage cheese with a cup of chopped raw bro /a cup of spinach or tuna tataki and miso or
2 zoglos chicken patties with a cup of greens / green beans or
a can of tuna packed in water, rinsed, atop 2 cups greens with a lemon/grainy mustard or balsamic and Udos vinaigrette.
I may also have fresh fish (about 6 oz) once per week with 2 cup greens (green beans, asparagus) measured cooked of course which is the case for most of my diet.
I am also going to be testing some NO Limits so I will take that according to directions.
My workout will be to try out the HST program.
http://www.hypertrophy-specific.com/hst_index.html
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/2/2007 9:47:10 AM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
Well, things were strumming along but I suffered a tragedy on Wed March 28th, one of my dogs, Mini, was killed by a car.  Training and eating stopped.
Mon and Tues before that and Wed up to the accident, I was doing well with my bulking diet at 4000 per day eating every 2 hours, 9 meals per day - upper limit.
I was on the 4x10 of the above program with same general loads. I am now finishing those last days and will be on the 4x12 at same loads. Still doing the plyos once per week and HIT HIIT for cardio. I was doing HIT ascending style but now I am doing it HIIT style for example, walking fast on tread at 4.0mph on flat incline for a minute then run 8mph for 30 secs.
Here are the diets for Mon and Tues March 26 and 27,07.
6:30 am protein powder, 8 oz water, 5 gm glut n creat.
Usana, 15gm greens - Usana 3 times, once here.
10am a cup of Natures Path Optimum with 1/2 cup no fat soy milk and a cup of grapes.
11:30am protein drink with 8 oz water, glute n creat 5 gm per
1:30pm 1 cup brocolli, 2 tbs no fat plain yog. 2 cup cooked linguine and 1/4 cup alfredo sauce. Can of Diet Dr. pepper. mandarin.
3:30pm protein bar biox rocky road
5:30pm a cup of yogurt and 1/2 cup green grapes
7pm 2 celery stalks and 1/2 pk yves mock chicken strips stir fry with a tbs olive oil, a cup lettuce with 2 tbs feta, 1 tbs olive oil and balsamic. Diet dr. pepper can.
8pm 1/2 smokey almonds and can of diet dr. pepper
9pm protein shake, just protein powder and 8 oz water.
6:30 am protein powder, 8 oz water, 5 gm glut n creat. 2 tbs Udos
Usana, 15gm greens - Usana 3 times, once here.
9am coffee venti americano with a cup of milk and a crap load of equal.
10am a cup of Natures Path Optimum with 1/2 cup no fat soy milk and a cup of grapes.
11:30am protein drink with 8 oz water, 2 tbs udos, glute n creat 5 gm per
1pm 2 cup corn ships, 2 tbs sour cream, 2 tbs guac and 2 tbs salsa.
3pm 2 celery stalks and 1/2 pk yves mock chicken strips stir fry with a tbs olive oil. 1/4 cup roasted almonds.
4pm coffee like 9am and peanutbutter oat bar with chocolate on top.
6:30pm can of tuna, 2 cup lettuce, 2tbs feta, 2 tbs Udos, balsamic, 1/4 cup olives.
fell asleep and missed 8pm yogurt.
11pm protein drink like 11:30am.
I am having a really hard time getting back into things but I have to. I have to take some video of my bulking program and such, measurements and am testing NO limits for Designer Supps. once it arrives plus I still have Diva and Coco, my other 2 dogs that I have to take out and feed etc so although I rather go die under the covers in my bed.........I have to keep going. I have had some great support though through my forums and online buds.
Thanks to you all.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/13/2007 6:52:45 PM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
Okay so last month bulking was great on and off, especially after Minis loss, but here is the last week I did, which was week 3, I blew off week four.
These are all 4 sets of 10.
Day 1 Chest and Oblique
Dips with 10lb hanging on chain off my waist
Incline Dumbbell Chest Fly with 25lb DBs
Seratus Pushups with 10 lbs on my back
Dumbbell Pullovers with 35lb DB
Side Crunch on Body Ball with 25lb DB
Hanging Twist Oblique raises with 5lb ankle weights
I mixed in these plyos in between sets:
2x20 Lateral hopping on / between 2 Bosus
single leg hops over 2 body bars fwd and back both laterally and face on done twice per
1x20 squat leaps
1x20 tuck leaps
Day 2 Back
Pullups with Body weight = BW
T Bar Rows 45lb
Deadlifts 185lb made 10 reps first set then 8, 6, 8
Reverse Pec Dec #4 (4 plates down)
Prone DB Thumb Raises 5lb DBs
Prone Leg Lifts on Floor 5lb DB
Day 3 Legs
Squats 185lb (70.b per side on a 45lb bar) partials, not to 90 nor ATG- working on it.
Ham Rippers BW
Standing Calve Machine 300lb (last plate on stack)
20 sec squat BW 7 times
Ankle touches 8lb DBs
Side lunge with one leg on body ball with 8lb DBs
Day 4 Arms and Abs
Barbell Curls 60lb bar
Kickbacks 15lb DB
Con Curls 12lb DBs
EZ bar Nose Crushers 45lb
Wrist Curls palm up and down 10lb DBs
V sits BW
Reverse Crunches on Bench 5lb ankle weights
Day 5 Shoulders
Smith Machine Shoulder Press 25lb per side
Dumbbell Front Delt Raises 17.5lb DBs
" " Side " "
" " Rear " "
Internal and External Rotation with blue or black tubing, hardest tubing.
Did a few days of HIIT, maybe 3 per week and an hour walking/hiking briskly every day.
I worked out sparatically after March 28th which was the day Mini was killed. I also skipped eating for a few days.
On April 10th, 2007 I did the below:
All 4x10 and supersets = ss
Wide Grip Pullups BW ss Seated Leg Press #200
Seated Chest Press Machine #8 ss Seated Leg Curls #8 then too light so #10 on last 3 sets
Seated Machine Shoulder Press #7 ss Seated Calve Press 90lb
did no cardio and did nothing since that day.
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/13/2007 6:53:08 PM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
Diet
Avg of 4000 cals per day on days I ate and prior to March 28th. Some days just had pop or chips or chocolate, been depressed.
I still sit under 18%bf. 128lb ish.
Am starting No Limits as a tester, Monday for the mth while on 4000cal clean bulk with weekend off diet, just eat as I feel which for me sometimes means not eating enough.
April 2, 07
6:30 am protein powder, 8 oz water, 5 gm glut n creat. 2 tbs Udos
Usana, 15gm greens - Usana 3 times, once here.
9am a cup of Natures Path Optimum with 1/2 cup no fat soy milk and a mandarin.
11:30am protein drink with 8 oz water, 2 tbs udos, glute n creat 5 gm per
1:15pm tuna sandwich and banana
2:30 Venti Americano,sweeteners and a cup whole milk
3pm protein drink with 8 oz water, glute n creat 5 gm per and 2 cheddar cheese stick, string cheese stuff.
5pm 2 slice toast whole wheat with pat of butter and a cup of plain no fat yogurt. decaf lg tea with 8 tsp sugar.
7pm protein drink with 8 oz water, 2 tbs udos, glute
9pm 2 oh henry bars
asleep,missed last protein
April 3, 07
6:30 am protein powder, 8 oz water, 5 gm glut n creat. 2 tbs Udos
Usana, 15gm greens - Usana 3 times, once here.
9am a cup of Natures Path Optimum with 1/2 cup no fat soy milk and a plum.
11:30am protein drink with 8 oz water, 2 tbs udos, glute n creat 5 gm per
1:30pm lentil soup and half long roll white
2pm venti americano with milk
3:30pm protein drink with 8 oz water, 2 tbs udos, glute n creat 5 gm per
4:30pm 1 cup brocolli with 2 tbs plain yogurt non fat
5pm a cup of baked fries and 1 tbs ketchup, btl of dr. pepper diet.
6:30pm 2 zoglos patties
8:30 2 pita, tzatziki and hummus, btl pepsi
asleep,missed last protein
April 4,07
6:30 am protein powder, 8 oz water, 5 gm glut n creat. 2 tbs Udos
Usana, 15gm greens - Usana 3 times, once here.
9:30 am serving of oatbran and a sm. single serving can of peaches
11:30am protein powder, 8 oz water
1pm Venti americano a cup of milk 2 purdy peanut eggs
3pm protein powder, 8 oz water, 5 gm glut n creat.
5pm baked potato and 1/3 cup sour cream, 1.5 cup chilli, 4 crackers. sips of coke
7pm protein powder, 8 oz water
8:30pm - 9pm s n v chips.
missed last protein
April 5, 07
6:30 am protein powder, 8 oz water, 5 gm glut n creat. 2 tbs ados
Usana, 15gm greens - Usana 3 times, once here.
9:30 am hand ful of chips, pntbrt oat bar with chocolate cover, venti americano
noon tuna tataki and miso
2:30pm cup of optimum slim cereal and half cup soy milk
5pm tuna sandwich and diet coke
7pm same as 5pm but with a bag of s n v chips
did not eat much else, not a good day mentally, thinking and crying alot over Mini.
April 6-8 07
April 6th
6:30am venti americano
its good friday I may scrap diet today and training or train at home. depressed like crazy today over Minis death.
April 8th
Past few days ate a few oh henry bars, had a venti americano each day with sweeteners and a cup of whole milk in each. Had a bubble green tea one day. Ate mcdonalds one day, otherwise had cheddar/fruit/pretzels, ww toast and margarine and had some veg curries Sat/Sunday such as mutter paneer, pilou rice, malai kofta and 2 rotis as well as some papadams with chutneys.
Diet pops too, not so much water. Daily one hour walks as well.
Back on bulking diet and training tomorrow.
Scrapped my last week of 4x12 training since I was off and will look at the HST program maybe.
April 9, 07
7am protein shake and multis
9:45am a cup of vanilla activia and 4 strawberries
12:45pm protein shake like breaky but blended in 1/2 cup frozen strawberries and 2 tbs shredded dry coconut.
ran out of proflavinols so taking 5000 mg Vit C today.
2pm Threw it all up. diet is out the window today. I cannot eat. Too upset.
April 10, 07
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C. Usual Usana.
9pm a cup of optimum and 1/2 cup nf soy, med. banana.
11am protein, glute, creatine, 2 tbs Udos, 8 oz water, 2 cup spinach
2pm 2 cup curry, one malai kofta and one mutter paneer, 2 cup rice pilou.
25 oz water.
4pm protein, glute, creatine, 2 tbs Udos, 8 oz water
5:30pm Venti Americano with a cup of milk and equals
7pm a cup of vanilla activia and a cup of fruit salad made of strawberry, green grape and papaya.
20 oz water.
8:30pm a cup of cottage cheese a cup of spinach
9:30pm cup of pretzels
missed last protein, asleep- I have early clients so fall asleep after the carb...
April 11, 07
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C. Usual Usana.
9pm a cup of optimum and 1/2 cup nf soy, cup of fruit salad (strawberry, grape and papaya)
11am protein, glute, creatine,
1pm 4 slice ww toast, 3 tbs hummus and tzatziki, 1/2 cup fruit, 2 cup spinach.
3pm a cup of cottage cheese with 2tbs Udos.
5pm 1.5 cup baked beans, 2 cup spinach
not sure where the rest of this day is, maybe I just had some doritos this night and did not eat anymore.
Blew diet yesterday and today, April 12 and 13, 07
< Message edited by Italianangel -- 4/13/2007 6:54:26 PM >
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/14/2007 12:30:47 AM
|
|
|
vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
Status: offline
|
Wow, your diet is very low in carbs. How do you manage to workout intensely 6 days a week, with such such a diet so low in carbs? I wouldn't be able to do it all all.
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/14/2007 12:36:33 AM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
you think? I have 4 carb meals in my 9 meal a day diet for when bulking, all the veggies, yogurt, indian food, oats, beans, breads, fruits, cereal, soy milk or the milk in my coffee, they are all dominat carbs........I guess that explains my year round 6 pack and keeping under 18% BF, but I have no issue with energy for the most part.
Sheesh, you should see me on contest lean diet and what training and stuff I have to do at that stage, you would really freak out seeing that!
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to vdk_au)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/14/2007 1:09:55 AM
|
|
|
vdk_au
Posts: 2288
Joined: 2/13/2006
From: Australia
Status: offline
|
I have less than 12% body fat, and my ab's don't show, ahh! I have done ab exercises but I can't really notice them, but maybe because it's only being since the last 2-3 months that I started. However I can see it if I lean down and tense my ab's, but they look like 4 pack's, the top 2 are missing, lol.
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/17/2007 9:28:04 AM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
Monday April 16th, 2007
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C. Usual Usana.
9:10am a cup of optimum and 1/2 cup nf soy, an orange
11:40am 125gm of dry cottage cheese, 2 tbs Udos, 7 oz green beans
1:45pm veggie fet alfredo, lean cuisine, a cup and half of doritos, 591ml Diet dr pepper
5 oz water
3:45pm mock chicken breast = 1.5 servings, can of 16fl oz asparagus
5:45pm venti americano, cup of milk n 24 equal, oat peanut bar topped with chocolate.
8:40pm protein, 8 oz water, 5gm glute, 5gm creatine, stick of cheddar cheese
10pm 2 slice toast white toast with 1 tsp butter and a tsp pntbtr between them.
11pm protein, 8 oz water, 2 tbs Udos
Did my max tests for 6 barbell exercises for mybodyspace.
Bench 115lb 1x13 with some partials
Squat 185lb 1x17 partials
Deadlift 185lb 1x10 partials
Barbell Curl 70lb 1x12 last with momentum
Barbell Bent Row 70lb 1x18 underhand close grip
OH shoulder 70lb 1x17 seated, to chest
End with 20 mins on ARC trainer with 10% incline with 15% intensity
NO LIMITS REPORT APRIL 16, 07
I took the 6 caps of No Limits 30-45 mins before this workout, but I think the workout was not intense enough to feel the effect so I did not really notice anything this session. The good news, I did not break out or get a flush which is possible with me when trying new supplements so it is a good sign!!!
I also note I am not super sore, just a bit on quads and low back so I don't know if the NO Limits helps with recovery or if that is my glutamine of which I take 5-20gm per day......its in my log above for today.
Here is a recent photo taken March 25th, 07. Off season look, this is a casual shoot so I don't really pose or flex but it does reflect body fat sufficiently I would say.
I can take some formal before pics this week as well.
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/17/2007 7:11:18 PM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
April 17, 07
Today I took it off.
Training & Diet Plan for next 8 weeks.
I have reviewed the HST principles and have figured out how to apply it to my needs.
I am 29 wks and a few days out from contest so I can do this for 8 weeks while still on bulking diet.
I will decrease my meals/cals after this 8 week so for this term I will remain on my bulk diet eating pretty clean all week then go with the flow on weekends. Sticking with the separation diet as well.
I need to get my water up so I am aiming for a gallon, so far have been getting 2 liters on average. Still with 9 meals per day and 3500 to 4000 cals per day with 240 or more grams protein per day.
I will do the below split with Vanilla reps of 1x15 for wk 1-2, 2x10 for week 3-4, 3x5 for week 5-6 then the last week will do drop sets. Same exercises more or less for the term, which I never do so this will be interesting. This will take me to mid June where I will drop to 2800-3000 cals per day, 7 meals per day still on separation style diet and probably will still have weekends to eat as I please, what I please at the frequency I please (not eat protein, not separate, eat less). I don't usually go to nuts anyway and it will depend on my physique at that time.
Monday/Wednesday and Friday are weight days, Tues, Thursday and maybe a weekend day are cardio days of either 15-20 mins heavybag kickboxing or HIIT on recumbent bike or sport specific plyometrics of gymnastic tricks and routine skills, holds, pushups and routine stuff like leaps or dance for 30 mins.
I aim to do one of each of those per week actually.
I will also add to the above sets, a warm up to but only for the muscle group, not for all the exercises, and it will be a warm up set of 10 with like 50% or under 1RM, very light.
AM Workout at the Gym
Barbell Squat ATG
Flat Barbell Bench
Full Barbell Deadlift
Lying Leg Curl
Barbell OH Press
Standing Calve Press Machine
Bar Mid Back Rows underhand close grip
Tricep Bench Dips feet on bench, weight on lap
Standing Barbell Curl
Crunch Twist with weight
PM Workout at Home
Leg Extension or Front Barbell Squat
DB Incline Fly
Single Leg DB Deadlifts
Lying Leg Curls
Barbell OH Press
DB Calve Press Singles
Barbell Rows underhand close grip
Barbell Nose Crushers
Crunch Twist with weight
So my next step now is to get my maxs for 15, 10, and 5 rep on all the listed exercises so I figure I will do it on the first week and figure out the max calculations based on that days lifts.
The 6th session of each 2 week period is for hitting your rep max for that week being 15, 10 or 5 depending on what week you are on.
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/17/2007 8:24:07 PM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
April 17, 07 Diet
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C. Usual Usana.
9:00am a cup of optimum and 1/2 cup nf soy, an orange
10:30am venti americano, cup of whole milk and 24 equal
11:30am mock chicken breast = 1.5 servings, 7 oz green beans
1pm penne with tomato sauce and 1/2 cup bread sticks
16oz water taken in at this point
22 oz water with sugar free ice tea powder
3pm protein, glute, creatine, 2 tbs Udos, 8 oz water,
5pm 1.25 cup lentil veg soup, 1 chapati with a tsp of veggie butter, 3 cup mixed salad (green leaf lettuce, 4 coins of cuke, 2 large slice of tomato, 1/4 cup sprouts, 1/4 cup shredded carrot, a tbs cabbage with 3 tbs tofu dill dressing and a can of pepsi
7pm protein, glute, 2 tbs Udos, 8 oz water
8:30pm Venti american, cup of whole milk, 24 equal, non decaf, normally decaf
10pm protein, glute, 2 tbs Udos, 8 oz water
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/17/2007 10:36:45 PM
|
|
|
IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
|
quote:
ORIGINAL: Italianangel
April 17, 07 Diet
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C. Usual Usana.
9:00am a cup of optimum and 1/2 cup nf soy, an orange
10:30am venti americano, cup of whole milk and 24 equal
11:30am mock chicken breast = 1.5 servings, 7 oz green beans
1pm penne with tomato sauce and 1/2 cup bread sticks
16oz water taken in at this point
22 oz water with sugar free ice tea powder
3pm protein, glute, creatine, 2 tbs Udos, 8 oz water,
5pm 1.25 cup lentil veg soup, 1 chapati with a tsp of veggie butter, 3 cup mixed salad (green leaf lettuce, 4 coins of cuke, 2 large slice of tomato, 1/4 cup sprouts, 1/4 cup shredded carrot, a tbs cabbage with 3 tbs tofu dill dressing and a can of pepsi
7pm protein, glute, 2 tbs Udos, 8 oz water
8:30pm Venti american, cup of whole milk, 24 equal, non decaf, normally decaf
10pm protein, glute, 2 tbs Udos, 8 oz water
I am still trying to understand your cutting diet.. I think I kind of get it... Just incase I ever cut again I want to make sure I understand it..
So your getting your constant source of calories from the veggies fruits protein shakes chicken etc So i can imagine you have all the fuel you need and your fatty calories are very low..
Your getting the carbs from the fruits, suppliments.. ?
Your main source of protein is from the protein shakes, soy and chicken.. Or fish which ever meat you happen to be eating that day.
Did I get that right or do I just sound like a total idiot.. LoL i know its very Basic.. I am just not sure how well the veggies work for calories, but i do know they help with digestion.. so it seems they would mostly help your body use all the nutrients from the food that you eat.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/18/2007 11:27:06 AM
|
|
|
IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
|
quote:
ORIGINAL: Italianangel
Hey, Ibend - just to be clear, this is FAR from a cutting diet HAHAHAHAH!!!
This is my bulk clean diet, with free weekends to be dirty or skip or just not worry about nutrients.
The above shows about 4000cals of food which I track on fitday so I know I am close even with margin of err.
The above shows protein meal first, then carb and so on alternating so the green veggies fall in both carb and protein meals but you will see the carb meals are fruits, starches, yogurt.......these are all carbs.
The proteins are pretty clear but the above does hit 4k cals per day. Cutting is very different, you would have to look at my diet in Oct Nov 06 to see the cutting version.
The fatty cals come from the Udos oil. I took in 8 tbs that day above here........
Make sense??
Linda
O wow... soo many calories.. I eat 3,500 - 4,000 calories but I may be a little under what i eat... I am probably 1,000 off.. I bulk a tad differently then you with all pastas meat hardly any veggies just in the evenings sometimes for lunch.
I really like how you throw the fruit in there for carbs. I think I am going to do that too.
Thank for clearing that up Linda lol.. I think our protein consumption makes the difference in the type of calories we are eating.. But i am a much larger person so I have to consume a bit more fatty foods for the extra protein. Although Soy seems like a good way of keeping the fatty calories down... The soy powders though do tend to have more sodium then the muscle milk protein powders.. Thats the only thing that turns me off..
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/18/2007 6:50:44 PM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
Here is the final draft!
I have my weeks all charted out per week and am ready to rock, with my maxes figured out too! I took out a few exercises as well.
Cardio
3 days consisting (mon, wed, fri) of a day of each of the below:
Kickboxing with heavy bag for 15-20 mins (short rests, short bursts)
Gymnastics, leaps, skills, tricks – 30 mins of aerials, front walkovers, pike to V vertical, split pushup to split hold pull through to straddle, ear stand split, handstand split helicopter, straddle leap, split leaps left and right, scale drop to split, pushups one arm, one arm one leg.
HIIT on recumbent bike for 15-20 mins
***Splits, split stretches and extenders done a few times per wk, whenever I can fit it in.
Sunday, Tuesday and Thursdays
(session 6 every 2 weeks, hit max)
Wk 1 and 2 - 1x15
Wk 3 and 4 – 2x10
Wk 5 and 6 – 2-3 x5
Wk 7 and 8 – drop and neg sets
AM Workout at the Gym
Barbell Squat ATG (5 rep max would be 45-55 per side with ATG, 10 rep max 35 per side, 15 rep max 25 per side)
Flat Barbell Bench (15=115, 10=140, 5= 155) last 2 figures seem a bit too high….
Full Barbell Deadlift (15=135, 10=160, 5=180) “ “
Barbell OH Press (15=75-80, 10=90, 5=100-105)
Standing Calve Press Machine (15=265, 10=300, 5=390)
Bar Rows underhand close grip (15=80, 10=95, 5=110)
Tricep Bench Dips (15=90, 10=110, 5=125)
Standing Barbell Curl (15=70, 10=75-80, 5=90-100)
Crunch Twist with weight (15=45, 10=55, 5=65)
PM Workout at Home
(I am limited with weights so these will be light but it is my second workout so no big deal I figure and also I can repeat weights)
Front Barbell Squat (because I never do this, my max’s here are light while I perfect form) (15=60, 10=80, 5=100)
DB Incline Fly (15=10s, 10=20s, 5=30s)
Single Leg DB Deadlifts (because I never do this, my max’s here are light while I perfect form) (15=10s, 10=20s, 5=30s)
Barbell OH Press (15=75-80, 10=90, 5=100-105)
DB Calve Press Singles (15=20s, 10=30s, 5=45s)
Barbell Rows underhand close grip (15=80, 10=95, 5=110)
Barbell Nose Crushers (15=30 , 10=45, 5=50-60)
Weighted Crunch on body ball (15=20, 10=30, 5=45)
All done full range, proper form.
Last 2 weeks
I will do an AM only workout:
Wk 1 – 1 set to failure
Wk 2 – 2 sets to failure
Inverted Leg Press negs
Pec Deck drop set
Pullup negs
Bent Single Leg Ham Curl negs
Side Delt Machine Drop Set
Seated Calve negs
Bicep Machine negs
Tricep Machine negs
Ab Bench Negs
April 18, 07 Diet
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C. Usual Usana.
9:20am a cup of optimum and 1/2 cup nf soy,
11:30am 8-10oz cup tuna tataki, 1.25 cup miso
1:30 2 cup doritos sweet and spice, btl diet dr. pep.
4pm protein, glute, 2 tbs Udos, 8 oz water
7pm Amys veg loaf meal with mashed taters, peas n carrots
10pm 4 slice of ww toast with 1 tsp butter over both and 19oz dr pepper diet.
11pm protein, glute, 2 tbs Udos, 8 oz water
Workout 15 mins HIIT on recumbent bike, level 0.
< Message edited by Italianangel -- 4/20/2007 10:24:45 AM >
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
|
|
|
RE: Fitness Figure 2007 Contest Prep - 4/20/2007 10:06:35 AM
|
|
|
Italianangel
Posts: 2920
Joined: 8/4/2005
From: Vancouver, BC, Canada
Status: offline
|
April 19.07
Workout
Did my HST AM and PM plan, felt good with slight pump this time from NO Limits use, my second use.
No cardio this day, tomorrow will do 30 mins gymnastics and skills - man, that is gonna hurt, am rusty from time off since last contest in Nov, although I always have my splits it take a few days to get used to the gymnastics and balistic movements after stopping them for a few months.
I also felt a pump in the afternoon when walking the dogs, was still feeling like muscles looked nice and full!!
Diet
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C. Usual Usana.
9am a cup of optimum and 1/2 cup nf soy, and an orange.
11:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, 2 cup lettuce - italian green partial bitter with a tbs of tofu dill dressing.
1pm 2.5 mug of herbal tea- with caf. a tea cake with currants, fried, and a vegan cookie with seeds and date and raisin etc. and used about 1/4 cup of sugar in these teas.....I know, sugar addict, even with equal I have to use a ton!
3:30pm protein, glute, 2 tbs Udos, 8 oz water
5:30pm ww toast plain with a cup of plain no fat yogurt, Venti Americano decaf as usual, a cup of whole milk and 24 equal.
7:30pm protein, glute, creatine, 2 tbs Udos, 8 oz water
9:30pm veggie and ww rotini soup bowl from Lipton. 2 slice of ww toast and 1/2 cup plain nf yog.
10:30pm protein, glute, 2 tbs Udos, 8 oz water
16oz water
NO Limits report second day use (did not use the day before but did on Monday).
I found the pump this time, near end of set, and felt it last through the day. I also think the NO limits helped push lactic acid back so I could lift harder/longer...however you want to put it.
Linda
_____________________________
Come Visit my websites!
www.figureteam.com
www.lindacusmano.com
www.bodyrushpersonaltraining.com
(in reply to Italianangel)
|
|
| | |
Printable Version
I will post diet and the last week of 4x10 I did, sometime soon, again just trying to get motivated again. Also need new measurements and such for BB.com. Will be shooting some footage soon. 
! 