T-Cake's Diet & Exercise Log, version 3.5

[T-Cake]

T-Cake's Diet & Exercise Log, version 3.5


http://dl8.glitter-graphics.net/pub/621/621068e5tkmd65uw.jpg (http://www.glitter-graphics.com)

Well, guess I'm going to start up my log because I personally like the accountability.

Goal: To drop as much body fat as possible while simultaneously adding lean body mass (muscle).

Start Date: Sunday, February 10, 2008

End Date: TBD

Workout Goals:
* 6 out of 7 days per week of gym time
* 3 of 6 days are purely cardio sessions, preferably HIIT, 60 minutes total
* 3 of 6 days are lifting (will post details below)
* "Off" days from training are Wednesdays
* All training is done in the morning before my first meal and before work.

Food Goals:
* 6 days a week I aim to eat between 1500-1600 calories
* My macronutrient ratio goal is 40% protein, 30% carbs and 30% fats (also known as 40/30/30).
* Saturdays are my cheat days; I tend to log them recently but I do not traditionally keep the same macro goals as I do during the workweek.

Supplements:
I choose to take Anafit (AF) supplements whenever possible. Here is my list of what I take and when:

Morning, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)

Morning, post-shower:
2 pumps P7 Orange on forearms :D

Lunchtime:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

Dinnertime:
2 Sesapure
3 Glucorell

Current Lifting Split:
Though I lift 3 days per 7-day week, I keep a 4-day split so I can manage to get everything done without my lifts "expiring". Here are the lifts I plan to do this next 6 weeks:

Day 1: Heavy Day (always on Mondays)
* Pendlay Rows
* ATF Back Squats
* Rack pulls (from knee height)
* Hammer Strength Iso-Lateral Shoulder Press

Day 2: Circuit Day #1
Circuit A @ Leg Extension machine
1. Leg extensions
2. Drag barbell "curls"
3. Ceiling ab presses (glute pushes)
Circuit B @ Cable Station
1. Cable squat w/ medicine ball between knees
2. 1-arm cable row, standing
3. 1-arm cable tricep pressdown

Day 3: Circuit Day #2
Circuit A @ Cable Station
1. Face pulls w/ rope grip
2. Cable bicep curls w/ rope grip
3. Reverse crunches
Circuit B @ T-Bar Row Station
1. T-bar rows
2. Standing Arnold Presses
3. Step-box up & overs (plyo)

Day 4: Circuit Day #3
Circuit A @ Squat Rack or a corner
1. Lumberjack squats
2. 1-arm tricep row + push-up
3. Leaning lateral DB raises
Circuit B @ Decline Bench
1. DB decline bench press
2. Weighted decline sit-ups
3. DB standing military presses

Wish me luck! :D

[Blut Wump]

Good luck with your new log, Cakers.

[T-Cake]

Thanks ya'. :) All I can do is keep going, you know? Hopefully everyone else will follow suit and start theirs back up again.

[CK]

In!!!

Those look like killer circuit days!!!!

[T-Cake]

In!!!

Those look like killer circuit days!!!!
I hope so! Thanks for reading! Today is a food/cardio day, so not too entertaining, but tomorrow will start the new lifts.

Something to look forward to. :)

[Que_66]

I love the avi - I assume it was you a year or two ago?

[Beverly McD.]

Still with you T-Cake!!:)

[claire]

I love your new routine. Great idea to add one heavy day that is not a circuit. Nice change for your body. :kiss:

[Fit Mum]

Hiya T-Cake, Logs looking great already.

[Dragon Wolf]

I started my log just so I had something to keep track of what I was doing! I was lost without it!!! Hopefully they will be able to get them back.

[trivial]

I am going to start one after I get back from the arnold. I will be in full "prep for surgery" mode then. I am soooo going to bug you to death with questions about all this, lol.....

[Mrs Croft]

I am in ..of course ;) but is this just a temp thing until board it fixed..or is this the new board???:dunno:

[T-Cake]

I love the avi - I assume it was you a year or two ago?
:lol: Yeah.... longer. I think I was, like... 4? :dunno: I'd have to think about that.


Still with you T-Cake!!:)
Woohoo! My life is complete :heart: ;) Thanks, Bev!


I love your new routine. Great idea to add one heavy day that is not a circuit. Nice change for your body. :kiss:
I sure hope so! It'll be great to get your feedback.

And while I'm at it, I talked with some of the guys today about the Heavy Day. I'm going to pick 3 moves and work on those for now and then end my workout with the shoulder press machine. I think "we" decided on Pendlay rows, Squats, and Rack pulls... or maybe that was me ;) I figured that is pretty even -- this way I can drag it out, do 1 warm-up and 4 working sets of each or something. Thoughts?


Hiya T-Cake, Logs looking great already.
It's short, but sweet! It'll be movin' again in no time! I'm already to post up today's stuff :D


I started my log just so I had something to keep track of what I was doing! I was lost without it!!! Hopefully they will be able to get them back.
I hope you have a notebook at home you keep track of all your stuff in! Hey, so many of us are LUCKY because we JUST started new logs in January, so not too much is lost. :)

To be honest, I never use my online log to go back and see my progress :lol: I use my books here at home to see what I've acheived. Having FOUR FULL books of lifts I've done in 2 years... now THAT is amazing to look at!

Besides after the EF ban last year, saying goodbye to a log is no big deal to me anymore. I got all the support I need right here. :)


I am going to start one after I get back from the arnold. I will be in full "prep for surgery" mode then. I am soooo going to bug you to death with questions about all this, lol.....
Excellent plan! I look forward to the new log, and hun, bug away!!! I'm here for you! :)


I am in ..of course ;) but is this just a temp thing until board it fixed..or is this the new board???:dunno:
Get comfy. :) Start a log.

++++++++ vibes, ladies! Let's make lemonade with these lemons, okay?! :D

[T-Cake]

Food + Exercise Log for Sunday, February 10, 2008


http://dl9.glitter-graphics.net/pub/790/790679iz6q35ts3u.gif (http://www.glitter-graphics.com)

Exercise

CARDIO @ 12:30pm:
60 minutes Stepmill, L8-L12 :elephant:

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 1:30pm:
IsoPure ZeroCarb Juice, 1 bottle, Mango Peach

M2 @ 3pm: Lunch @ HOME
* 8 oz (raw weight) baked chicken tenderloin
* 3/4 c baked potato cubes + Ranch seasoning
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 7:30pm: Dinner @ Macaroni Grill
"Create Your Own Pasta"
* 2/5 loaf bread
* 2 c whole wheat penne noodles
* 2 oz buffalo mozzarella
* 1 c diced chicken breast
* 1 c raw spinach
* 1/4 c mushrooms
* 1/2 c chopped artichoke hearts
* 1/2 c arrabiatta sauce (spicy marinara)
* 2 bites ("1 cubic inch each") lemon cake, no frosting
Supplements:
2 Sesapure
3 Glucorell

M4 @ 10:45pm:
* 2 SF Jell-o cups, individual size

TOTALS:
1629 calories
Fat: 33g, 19%
Carbs: 169g, 38%
Protein: 167g, 43%

Bedtime :sleep:: 11:30pm :eek: Too late tonight seeing that I have my first HEAVY DAY for lifting in the morning... but hey, I'm ready for it! :jumpjoy: It's been a crazy-ass weekend, kids... thanks for all the :heart: and support and keep postin'! We love you all! :hug:

[claire]

And while I'm at it, I talked with some of the guys today about the Heavy Day. I'm going to pick 3 moves and work on those for now and then end my workout with the shoulder press machine. I think "we" decided on Pendlay rows, Squats, and Rack pulls... or maybe that was me ;) I figured that is pretty even -- this way I can drag it out, do 1 warm-up and 4 working sets of each or something. Thoughts?




I didn't realize they banned you. The women section is very slow and it is all their fault.

If you are hitting your shoulders heavy, I would make sure that you warm up your rotator cuff. Do one external rotation movement with light db or a band.

It is a great idea to only do 3 moves. When going heavy you want to rest between sets. So it takes longer to get through an exercise.

I like the idea of squats and rackpulls. You will hit your legs and back.

I would add an upper body compound move (chins, pullups, bench, dips).

Your new workout looks great.

[Que_66]

I didn't realize they banned you. The women section is very slow and it is all their fault.

If you are hitting your shoulders heavy, I would make sure that you warm up your rotator cuff. Do one external rotation movement with light db or a band.

It is a great idea to only do 3 moves. When going heavy you want to rest between sets. So it takes longer to get through an exercise.

I like the idea of squats and rackpulls. You will hit your legs and back.

I would add an upper body compound move (chins, pullups, bench, dips).

Your new workout looks great.Ok I'm gonna be nosey..........you got banned from something?

[Scarlett]

Yaaay T-Kayx log! So in. :hyper:


I've been thinking of starting one myself in light of the "new" board here.. should I do it? I know it would be beneficial.. but I might need some convincing. :dunno:

[T-Cake]

I didn't realize they banned you. The women section is very slow and it is all their fault.

If you are hitting your shoulders heavy, I would make sure that you warm up your rotator cuff. Do one external rotation movement with light db or a band.

It is a great idea to only do 3 moves. When going heavy you want to rest between sets. So it takes longer to get through an exercise.

I like the idea of squats and rackpulls. You will hit your legs and back.

I would add an upper body compound move (chins, pullups, bench, dips).

Your new workout looks great.
Thanks, Claire! :) I'm glad you approve.

I'm actually reading the chapter/section of my CSCS book right on how to warm up certain joints of the body and why. So it's cool you just refreshed me on that -- excellent! With the shoulder machine I'm using, it's the VERY LAST THING and it's not a straight bench so today I felt reallllll warm and ready to use it when I did. I lifted just like I did the last time I used that machine (30# per arm, aimed for reps). As I go heavier, though, I will certainly make sure I'm still nice and warm by the time I get to it, but I was hot and sweaty today!

My HEAVY DAY turned out to be 1-2 warm-up sets and then 4 working sets of... Pendlay rows, ATF Back Squats and then Rack Pulls. It felt AWESOME! I am starting off much stronger than I thought I would! :D I will post up numbers in a bit here.

Too bad you can't come teach me to bench properly!!! :coolugh:


Ok I'm gonna be nosey..........you got banned from something?
EF :roliblu: Ass-hats. It's retarded because they banned Ulter (which was the birth of this board) and it literally took them 10 months to figure out I was his girlfriend and ban me too.

They are so effin' dumb over there. I mean, come on! It's so obvious! :lol: Oh well :) I had someone delete all my logs for me over there (that is, before THEY were banned too), so they have nothing on me that's worthwhile, IMO.


Yaaay T-Kayx log! So in. :hyper:

I've been thinking of starting one myself in light of the "new" board here.. should I do it? I know it would be beneficial.. but I might need some convincing. :dunno:
Yessss!!! Do it!!! :hyper: If anything, fill it with all your neat-o drawings and fun pseudo-spellings like "KAYX". I :heart: it!

[Dragon Wolf]

Nice work on the 60 minutes on stepmill!

[claire]

EF :roliblu: Ass-hats. It's retarded because they banned Ulter (which was the birth of this board) and it literally took them 10 months to figure out I was his girlfriend and ban me too.

They are so effin' dumb over there. I mean, come on! It's so obvious! :lol: Oh well :) I had someone delete all my logs for me over there (that is, before THEY were banned too), so they have nothing on me that's worthwhile, IMO.



:rofl: I was only there for a few months and knew he was your boyfriend. Plus you used the crying smilie on the thread about them leaving. Idiots.

I do a dynamic flexibility warmup. I think GFH has a video similar to my warmup. It is important when lifting heavy. I look like an idiot but who cares.

[takniteasy]

I am so in on this one! :woot:

Side note: What's up with the rep points showing up? They just all disappeared!

[Hidngod]

Yaaay T-Kayx log! So in. :hyper:


I've been thinking of starting one myself in light of the "new" board here.. should I do it? I know it would be beneficial.. but I might need some convincing. :dunno:

Do it, do it, do it!!!!!! :D:clap: :woot: :cheer: :booya:

[Hidngod]

I am so in on this one! :woot:

Side note: What's up with the rep points showing up? They just all disappeared!

I've noticed a lot of that weird stuff going on. Prolly admin hunter teams chasing down Gremlins.

[Hidngod]

By the way, I'm in. :heart:
You knows I like sweaty gurls.

[T-Cake]

Nice work on the 60 minutes on stepmill!
Thank you! :rose: I've done that a few times in the last week or so -- feels good!!! Reading makes the time go by so much faster! :) I might do that again tomorrow morning. I feel so accomplished when I'm done. :wiggle:


I do a dynamic flexibility warmup. I think GFH has a video similar to my warmup. It is important when lifting heavy. I look like an idiot but who cares.
OOOH, I'd like to see that video!
I'm all about doing silly things; I'm so over what people think about how I look in the gym.

OMG, I FORGOT TO TELL YOU GUYS... I was at the gym on Saturday lifting (walking lunges, overhead squats, lat pulldown circuit), and in the middle of it, some guy walks up to me and says, "I would NOT fight you!!!" :roflmao:

I felt so fuggin' cool :cool:


I am so in on this one! :woot:

Side note: What's up with the rep points showing up? They just all disappeared!
Ulter's playing :) Don't panic.


By the way, I'm in. :heart:
You knows I like sweaty gurls.
I know you do!!! And I like you too, big fella! :naughty: ;) Thanks for joining in.

[takniteasy]

No panic here. Just wondering. BTW, I am starting to feel the training from this a.m. I am really going to enjoy this training.

Thanks again!:elephant:

[T-Cake]

Food + Exercise Log for Monday, February 11, 2008


http://dl9.glitter-graphics.net/pub/557/557739y2qz19j9mf.png (http://www.glitter-graphics.com)

Exercise

LIFTING @ 6:30am:
Week One, HEAVY DAY

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week One: Heavy Day (always on Mondays)

Warm-up: 5 minutes Treadmill, 15% incline, 3.3 mph

1. Pendlay Rows (60-90 sec. rest between each)
WU: 45# x 12
Working sets:
65# x 12
65# x 12
70# x 12
75# x 8
85# x 6

2. ATF Back Squats (90 sec. rest between each)
WU: 45# x 12
Working sets:
55# x 12
55# x 12
60# x 10
65# x 10
75# x 8

3. Rack pulls (from just below knee height) (60-90 sec. rest between sets)
WU: 95# x 12
Working sets:
100# x 10
105# x 10
105# x 10
110# x 8
120# x 5

4. Hammer Strength Iso-Lateral Shoulder Press (60 sec. between sets)
WU: 20# per arm (p/a) x 12
Working sets:
30# p/a x 12
30# p/a x 10
32.5# p/a x 8

Not bad for my first day! :wiggle: I was real happy with it seeing that I've never done Pendlays or Rack Pulls before. Squat form felt great! Still figuring out my grip so I hit the scapulae right and elbows are aligned with my wrists... gettin' there!

I felt good! :D

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 5 oz grilled turkey burger
* 1/2 c Uncle Ben's whole-grain rice, Herb flavor
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* Leftover brown rice/tomatoes/ground turkey/onions "Italian Rice" I made :drool: (3/4 c total; too lazy to type the breakdown :lol:)
* 2-oz chicken meatball (made a batch of these tonight for snacking all week)

M4 @ 7pm: Dinner @ HOME
* 7 oz grilled chicken (raw weight), sauteed
* 1/2 c chopped artichoke hearts
* 2 Tbsp sliced black olives
* 1/3 large green pepper, sliced
* 1 c whole-wheat rotini noodles
* SF pudding cup (Jell-o)
Supplements:
2 Sesapure
3 Glucorell

M5 @ 8:30pm:
* 2 SF Jell-o cups, individual size
* 1 medium grapefruit

TOTALS:
1691calories
Fat: 35g, 19%
Carbs: 154g, 33%
Protein: 193g, 47%

Bedtime :sleep:: 10-10:30pm WAY earlier tonight, like very very soon. I need it!

[T-Cake]

No panic here. Just wondering. BTW, I am starting to feel the training from this a.m. I am really going to enjoy this training.

Thanks again!:elephant:
You're welcome! I'm happy you like it!

I'm feelin' my lifts this morning too a tad. :) So you're not alone ;) Thus my early bedtime ;) (Well, not THAT early!)

I trained someone else last night out here in person, so THAT was fun! She said I should do that for a living! :) Very sweet. We shall see ;) I'm glad you like it!!!

[Dragon Wolf]

Good numbers on the pendlay rows. I gotta try those one of these days.

[claire]

OOOH, I'd like to see that video!
I'm all about doing silly things; I'm so over what people think about how I look in the gym.

OMG, I FORGOT TO TELL YOU GUYS... I was at the gym on Saturday lifting (walking lunges, overhead squats, lat pulldown circuit), and in the middle of it, some guy walks up to me and says, "I would NOT fight you!!!" :roflmao:



Maybe Kabeetz or GFH have a link to the video. It was on one of the old threads.

I am using the warmups that Eric Cressey designed for me when he was my trainer and love them. Most of the exercises are on...

1. Magnificent Mobility DVD by Eric Cressey and Mike Robertson

2. Inside-Out: The Ultimate Upper Body Warm-up DVD by Mike Robertson and Bill Hartman

I try to do a few for lower body and upper body and there are certain stretches I do.

It is BW stuff. Knee ups, walking lunges, butt kicks, pelvic tilts, birddog, ext rotation, band behind the neck, scap pushups.

Workouts are look awesome :coolred:

[Bluebird]

I'm very happy to see you, T-Cake, and the other ladies re-starting your logs. :D

[Nick]

Maybe Kabeetz or GFH have a link to the video. It was on one of the old threads.

I am using the warmups that Eric Cressey designed for me when he was my trainer and love them. Most of the exercises are on...

1. Magnificent Mobility DVD by Eric Cressey and Mike Robertson

2. Inside-Out: The Ultimate Upper Body Warm-up DVD by Mike Robertson and Bill Hartman

I try to do a few for lower body and upper body and there are certain stretches I do.

It is BW stuff. Knee ups, walking lunges, butt kicks, pelvic tilts, birddog, ext rotation, band behind the neck, scap pushups.

Workouts are look awesome :coolred:


GFH definitely has it because I think it was at his site or some such florida powerlifting site...

I love it, it is a great workout and coincidence or not... in the 6-9 months I've been doing a dynamic warmup my pulls and strains have cut down a million percent (roughly)!


And of course you know I am IN IN IN!!!

[T-Cake]

Good numbers on the pendlay rows. I gotta try those one of these days.
You should!!! I bet you'd blow my numbers out of the water!!! Superwoman, you!

Thank you for telling me my numbers are good, though ;)


It is BW stuff. Knee ups, walking lunges, butt kicks, pelvic tilts, birddog, ext rotation, band behind the neck, scap pushups.

Workouts are look awesome :coolred:
Thanks for the kudos, and I have definitely tried MOST of those except the birddog -- what's that??? :confused: I'm going to bug GFH for that video! :D Thanks for the title listing!!!


I'm very happy to see you, T-Cake, and the other ladies re-starting your logs. :D
Hey Lu! :kiss: I'm glad to be here, posting away :)


GFH definitely has it because I think it was at his site or some such florida powerlifting site...

I love it, it is a great workout and coincidence or not... in the 6-9 months I've been doing a dynamic warmup my pulls and strains have cut down a million percent (roughly)!

And of course you know I am IN IN IN!!!
Excellent! Let the fun begin!

And if the warm-up helped you with that, then I'm REALLY motivated now to get into that. That is my #1 worry with going heavy heavy heavy... I KNOW I can... but can my joints handle it?

And OMG, can someone PLEASE give me a good tip on proper placement of the bar in a back squat?! PLEASE! :help: I know it's above the scapulae and NOT on the traps... but man, I have that dumb habit of bending my wrists (which I fix and fix and fix...) Just frustrating! I need a mind trick!

[*Bunny*]

NICE workout chica

http://i18.photobucket.com/albums/b134/blak_eyed_grl/Sayings.jpg

[claire]

Thanks for the kudos, and I have definitely tried MOST of those except the birddog -- what's that??? :confused: I'm going to bug GFH for that video! :D Thanks for the title listing!!!




Toward the bottom of the article is birddog. I think of a hunting dog pointing at a bird :)

TESTOSTERONE NATION - Get Your Butt In Gear! (http://www.t-nation.com/readArticle.do?id=495189)

[T-Cake]

NICE workout chica

http://i18.photobucket.com/albums/b134/blak_eyed_grl/Sayings.jpg
I love those fuggin' magnets!!! I go to Whole Foods and want to buy every one of them!!! Thank you for the kudos. :) It's a good start, I think. :)


Toward the bottom of the article is birddog. I think of a hunting dog pointing at a bird :)

TESTOSTERONE NATION - Get Your Butt In Gear! (http://www.t-nation.com/readArticle.do?id=495189)
OMG, I haven't even clicked the link yet and I can already imagine what I'm going to look like... :roflmao: I'm down ;)

[T-Cake]

Food + Exercise Log for Tuesday, February 12, 2008


http://dl10.glitter-graphics.net/pub/829/829980zh4j30g0jb.jpg (http://www.glitter-graphics.com)

Exercise

CARDIO @ 6:30am:
60 minutes treadmill workout
- 40 minutes uphill climb, 3.4mph 10-13% incline
- 15 minutes run jog (4 minutes job, 1 minute walk)
- 5 minute cooldown/stretch

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Mango Peach

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 5 oz chicken meatballs
* 1 c sweet potato, baked/cubed
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* 1.5 oz chicken meatball

M4 @ 7pm: Dinner @ Orlando Ale House
* 6 oz grilled mahi fish
* 3 small tortillas
* 1/4 c salsa + shredded lettuce/tomato
* 1/2 c black beans + rice
* SF pudding cup (Jell-o) @ home
Supplements:
2 Sesapure
3 Glucorell

M5 @ 10pm:
* 1 Tbsp ANPB

TOTALS:
1738calories
Fat: 46g, 25%
Carbs: 164g, 35%
Protein: 164g, 40%

Bedtime :sleep:: Now. I'll be in dreamland in 20 minutes. No workout tomorrow -- sleepin' innnnnnnnn... kinda ;)

[Tweak]

You're doing awesome as always, love. xo

[MR. BMJ]

Woohooo.....back with some more loggin':)

BMJ
:bmj:

[Nelms Fitness]

Hola, sexy thing. :) Welcome back.

:kiss:

[Dragon Wolf]

Looking good! Keep up the good work.

[Hidngod]

Nice cahdio in die morgen. :treadmill: I gotta work on that. I'll think of you when I don't wanna get up early. :coolugh:
Did you take that pic?

[Mrs Croft]

did someone say pic? :hyper:

[T-Cake]

You're doing awesome as always, love. xo
Thanks, girl. Tryin' -- but not too. :) I'm kind of all about body acceptance right now -- and oddly enough, I look the best I've ever looked.


Woohooo.....back with some more loggin':)

BMJ
:bmj:
I'm going to log my food here in a few. :) Thanks for poppin' in :) Tomorrow I start my new program CIRCUITS day (1 of 3), so something to look for :)


Hola, sexy thing. :) Welcome back.

:kiss:
Hey, good to see you re-registered and back in action! Where's the woman? :dunno:


Looking good! Keep up the good work.
I'm tryin'! You ladies are makin' me feel like a weenie on my heavy day, but I'll get better... I got time. I think! :lol: I can do it... :o


Nice cahdio in die morgen. :treadmill: I gotta work on that. I'll think of you when I don't wanna get up early. :coolugh:
Did you take that pic?
I'm assuming you're talking about the pic in my log from yesterday -- nope, it's a stock photo. We do get some pretty sunsets in our backyard though. Maybe someday I'll photo that.


did someone say pic? :hyper:
Nothing big, just a stock photo. :) My avatar is boring compared to you other wimmins, geez!

Guess I need to get a pretty photo of me someday soon... or a muscle-y one... meh ;)

[Mrs Croft]

you really need to take a good look at my avator..hmmm I WISH that was me :grin:

my new mission..get a pic taken like that when I am in comp shape so I can be my OWN Mrs Croft :lol:

[T-Cake]

Food + Exercise Log for Wednesday, February 13, 2008


http://dl7.glitter-graphics.net/pub/973/973807akam7fskhn.gif (http://www.glitter-graphics.com)

Exercise

None! Day off. :)

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 12:50pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 5 oz chicken meatballs
* 1 c sweet potato, baked/cubed
* 2 Tbsp salsa
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 7pm: Dinner @ HOME
* 6 oz ground turkey
* 3 slices turkey bacon
* 1/4 c chopped red onion
* 1/2 c mushrooms
* 2 taco shells (corn)
* 2 low-carb tortillas
* SF pudding cup (Jell-o)
* SF Jell-o cup
Supplements:
2 Sesapure
3 Glucorell

M4 @ 11pm:
* 1 oz chicken meatball

TOTALS:
1656calories
Fat: 56g, 31%
Carbs: 137g, 31%
Protein: 154g, 38%


Bedtime :sleep:: Too late. *sigh* A longggg day today so I got home later than usual from work/meetings/nails... and then I just felt sick/crampy again, so dinner was later because I cooked to save money. I need new shoes, so I need to cutback somewhere! Circuits Day 1 (for new rotation I wrote) TOMORROW!!! :wiggle:

[T-Cake]

you really need to take a good look at my avator..hmmm I WISH that was me :grin:

my new mission..get a pic taken like that when I am in comp shape so I can be my OWN Mrs Croft :lol:
That's a great idea. You should take one NOW girl! You look great already!!!

[Tweak]

Dude, you're hot. Shut up. You should be so proud of yourself and so cocky that your neck breaks from how big your head is.

You're insanely gorgeous, stop being hard on yourself or imma smack ya with a rake. lol :kiss: :clap:

[Mrs Croft]

Dude, you're hot. Shut up. You should be so proud of yourself and so cocky that your neck breaks from how big your head is.

You're insanely gorgeous, stop being hard on yourself or imma smack ya with a rake. lol :kiss: :clap:


that's why I love this board..we will give each other a good smack across the head when needed :grin: love you girls :kiss:

she is soooo right t-cake. I LOVE your current avator..your smile just lights up your face :grin:

[CK]

Food + Exercise Log for Wednesday, February 13, 2008



Bedtime :sleep:: Too late. *sigh* A longggg day today so I got home later than usual from work/meetings/nails... and then I just felt sick/crampy again, so dinner was later because I cooked to save money. I need new shoes, so I need to cutback somewhere! Circuits Day 1 (for new rotation I wrote) TOMORROW!!! :wiggle:


Hope you feel better.

[IliekFude]

im subscribin for a few reasons but the main one is yr just so damn chipper and smiley that you make me smile when i read yr posts.
i usually wake up wanting to choke people when i watch the news so any form of calming presense or stimuli is a good thing i figure lol. maybe it'll rub off.
that and the facts that yr progress is outstanding of course, and you train like a beast. keep it up!

[T-Cake]

Food + Exercise Log for Thursday, February 14, 2008


http://dl6.glitter-graphics.net/pub/865/865946dfbdjcrn95.gif (http://www.glitter-graphics.com)

Exercise

LIFTING @ 6:30am:
Week One, Circuit Day #1

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week One: Circuit Day #1

Warm-up: 6 minutes stationary bike L14

Circuit A @ Leg Extension machine
1. Leg extensions
a, b) 30# each leg x 20
c) 35# e/l x 20
2. Drag barbell "curls"
a, b, c) 40# curl bar x 12
3. Ceiling ab presses (glute pushes)
a, b, c) BW x 20

HIIT #1: 10 minutes stationary bike, L14 (30 second sprint, 30 second pace)

Circuit B @ Cable Station
1. Plie' squat holding single DB (SDB)
a, b, c) 45# SDB x 15
2. 1-arm cable tricep pressdown
a) 15# x 15 per arm
b, c) 17.5# x 10 per arm
3. 1-arm cable row, standing
a) 30# x 15 per arm
b) 32.5# x 15 per arm
c) x 12 per arm

HIIT #2: N/A

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Mango Peach

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 5 oz grilled turkey burger
* 1/2 c Uncle Ben's whole-grain rice, Herb flavor
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 7pm: Dinner @ FUJI SUSHI
* 24 pieces sushi :D :drool:
* 4 pieces taffy @ home :clap:
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
1665calories
Fat: 14g, 8%
Carbs: 262g, 62% :lol:
Protein: 120g, 30%

Bedtime :sleep:: What's that again? ;) Kidding -- soon, soon!

[T-Cake]

Dude, you're hot. Shut up. You should be so proud of yourself and so cocky that your neck breaks from how big your head is.

You're insanely gorgeous, stop being hard on yourself or imma smack ya with a rake. lol :kiss: :clap:
Blah blah blah... ;) K, so maybe sometimes I'm hot shit ;) Better? ;)

And watch it with that rake... I'm pretty quick!


that's why I love this board..we will give each other a good smack across the head when needed :grin: love you girls :kiss:

she is soooo right t-cake. I LOVE your current avator..your smile just lights up your face :grin:
Thanks, Croftie. I would like some new pictures that are REAL of me, not just progress photos or photos for my avatar... meh. Someday, someday :)


Hope you feel better.
Gurrrrrrllll... ME TOO. You can't... even... imagine... :( That's been the ONLY shitty thing day in and day out for, like, the last 10 days, no joke. Vicodin is getting me through... yeah... that bad...


im subscribin for a few reasons but the main one is yr just so damn chipper and smiley that you make me smile when i read yr posts.
i usually wake up wanting to choke people when i watch the news so any form of calming presense or stimuli is a good thing i figure lol. maybe it'll rub off.
that and the facts that yr progress is outstanding of course, and you train like a beast. keep it up!
That is hysterical -- you crack me up too so ANYTIME you want to pop in, you do that!

And I do train like a beast, that is true. :) I hope to get better! :)

[T-Cake]

SPECIAL post to say that Ulter rules because for Valentine's Day I got, not only a sushi dinner but ALSO... *drumroll* a certificate for a 1.5 hour MASSAGE by a professional. :elephant:

O M G. :angel:

Who needs flowers?! :) That's love right there, man! :kiss:

[Tweak]

You are a punk. Lucky girl.

Guess who just found out she's going to CO for a weekend? heeheeheehee

[CK]

SPECIAL post to say that Ulter rules because for Valentine's Day I got, not only a sushi dinner but ALSO... *drumroll* a certificate for a 1.5 hour MASSAGE by a professional. :elephant:

O M G. :angel:

Who needs flowers?! :) That's love right there, man! :kiss:

good man!!!

[Big Sky Guy]

I highly approve of Ulter's gift, having given the wife a deep tissue massage certificate :wiggle:

T- does the school system have a spring break down in FL? Just curious if you have to work that into the schedule. My wife really appreciates the down time in April to recharge her teaching batteries :)

And how are you holding up to the new plan...feeling energized, the same, wearing down?

[*Bunny*]

http://i207.photobucket.com/albums/bb62/o0rachelchristine0o/MYSPACE%20ESSENTiALS/icon.gif

[Gymgurl]

I say we jump her and steal her man.....dang that is awesome Cakers....you deserve it all..xoxoxox He is a very lucky man

[Que_66]

a massage ahhhhhhhhhhhhhhh

[T-Cake]

good man!!!
That he is. :)


You are a punk. Lucky girl.

Guess who just found out she's going to CO for a weekend? heeheeheehee
Ooooh, that sounds fun! :) I've wanted to go myself; I'm sure you'll have a great time. And shoot, some day come see us, ok???


I highly approve of Ulter's gift, having given the wife a deep tissue massage certificate :wiggle:

T- does the school system have a spring break down in FL? Just curious if you have to work that into the schedule. My wife really appreciates the down time in April to recharge her teaching batteries :)

And how are you holding up to the new plan...feeling energized, the same, wearing down?
Thanks for checking on me. :)
Yes, we do have Spring Break here so it's a week off, just like all around the country, except we're going to the west coast for 1/2 of that week instead of staying here. It is ESPECIALLY needed this time of year because this 3rd quarter we're in right now SUCKS due to state testing. :madfawk: It began this week and ends March 21st, so it's a longggggg season (and of course, MY topic test in science is LAST Grrrrrrrrr).

Anyway, with my new plan, my energy is okay this week. I'm actually overall exhausted due to *ahem* girl TOM problems... and then my workouts are just slow because it's Week One of everything where I'm taking my time, working on form, finding my starting weights, etc. My appetite is through the roof too (see TOM) so it's frustrating, but it passes, so I'm hangin' in there. I'm happy to have a long weekend. :)


http://i207.photobucket.com/albums/bb62/o0rachelchristine0o/MYSPACE%20ESSENTiALS/icon.gif
:drool: I could seriously go tomorrow again too! :lol:


I say we jump her and steal her man.....dang that is awesome Cakers....you deserve it all..xoxoxox He is a very lucky man
I'm blessed as well. He's awesome - and I am so tense and high -strung that it'll be good to try and relax, though I'm worried I'll have a hard time.

But I KNOW my body needs the massage BIG TIME... o m g. 2 years of heavy training and NOTHING like that ever... so it's time. :)


a massage ahhhhhhhhhhhhhhh
Exactly! :thumb: I'll have to find the day to go soon! :)

[dubdubs]

Yo sweetcakes.. you got it going on with this log.

Try adding some dropsets in your extension workout for legs. My posing coach made me do some set last night and my quads were already fried from the leg wo this week. These will be now added to my leg workouts. 3 sets of 3 drops. WOW, what a pump.

Gonna keep an eye out here on your cakes.. :banana:

[T-Cake]

Yo sweetcakes.. you got it going on with this log.

Try adding some dropsets in your extension workout for legs. My posing coach made me do some set last night and my quads were already fried from the leg wo this week. These will be now added to my leg workouts. 3 sets of 3 drops. WOW, what a pump.

Gonna keep an eye out here on your cakes.. :banana:
Thanks for poppin' in! :) And that's a good idea on the drop-setting. That's where I'm headed. Week 1 of circuits is weird when I write a new one because I have to fish around and find the right weights.

So next week I'll start with 35# on each leg and go from there. I don't rest between moves or sets with the circuits, so it's pretty fiery up in the quads w/o the drop setting already! I had a trainer guy once have me do 5 reps, then 5 seconds TUT, then 5 reps, then 5 seconds TUT -- o m g. I couldn't WALK. So I will probably do that and mix it up week to week.

I am afraid to go too heavy on leg extensions only b/c my quads are so big already, so if I do drop setting I'll probably drop-set the weight load instead of the reps (ya' know, keep the reps 15-20 all the way through). I think it'd be the same effect.. what do you think? I love your legs :)

My legs WILL look like your legs... just give me time. :) The size is there already; I just have to keep shavin' it off...

[T-Cake]

I finally re-wrote my story and re-posted my picture history:

T-Cake's Story & Photo Progression (http://www.afboard.com/forum/member-pictures/486-t-cakes-story-photo-progression.html#post6249)

[T-Cake]

:bump:
Okay, I need to log yesterday (Saturday) b/c it was cheat day and I have lifts to post too.

I have a long weekend this weekend (no work Monday, thank God!) so I will do Saturday's food log when I get home from the gym today.

My lifts yesterday were FUN!! :woot: I did Day 2 of my new circuits and it was GREAT! I loved all I did. :thumb:

Today is spinning class so I gotta jet or I won't get in... tomorrow is HEAVY DAY again and next Thurs. I'm back to circuits. I have a jumpy schedule.

I'm not neglecting! I tried to post in everyone's log today here, but I think I ran out of time with 2 left!!! I'll do it later! :)

[CK]

i have been waiting patiently for your saturday food porn and lifts LOL.

Happy long weekend, we have one too Family day, still don't know what were going to do though LOL

[T-Cake]

i have been waiting patiently for your saturday food porn and lifts LOL.

Happy long weekend, we have one too Family day, still don't know what were going to do though LOL
I'm about to type it up now! I had to get it all into Fitday first. Here I go... brb with that ;)

[T-Cake]

Food + Exercise Log for Saturday, February 16, 2008


http://dl8.glitter-graphics.net/pub/744/744108jfbw75nsb2.jpg (http://www.glitter-graphics.com)

Exercise

LIFTING @ 11:30am:
Week One, Circuit Day #2

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week One: Circuit Day #2

Warm-up: 5 min. treadmill, 10% incline, 3.5 mph

Circuit A @ Cable Station
1. Face pulls w/ rope grip
a) 45# x 20
b, c) 50# x 15
2. Cable bicep curls w/ rope grip
a, b, c) 30# x 12
3. Reverse crunches
a, b) x 25
c) x 20

HIIT #1: 10 minutes Stepmill, L12 30 seconds, L8 30 seconds, repeat.

Circuit B @ T-Bar Row Station
1. T-bar rows
a, b, c) 45# x 10
2. Standing Arnold Presses
a, b) 20# dbs x 12
c) x 8
3. Step-box up & overs (plyo)
a, b, c) x 25 (over & back is one rep)

HIIT #2: N/A

Food
CHEAT DAY :dinner:

M1 @ 12:30pm:
IsoPure ZeroCarb Juice, 1 bottle, Mango Peach

M2 @ 2pm:
* 1.5 c cereal, AllBran Strawberry Medley
* 1/2 c skim milk

M3 @ 3pm:
* Banana Nut Bread Clif Bar

M4 @ 4pm: Lunch @ Panera Bread
* Slice french baguette
* Creamy Tomato Soup
* 1/2 Mediterranean Veggie Sandwich
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M5 @ 9:15pm: Dinner @ The Cheesecake Factory
* 1 pumpernickel Roll
* Tomato & Mozzarella Salad
* Turkey Pastrami Reuben w/ French Fries + 3 Tbsp honey mustard :yum:
Supplements:
2 Sesapure
3 Glucorell

M6 @ 10:30pm:
Dessert & Drinks
* 2 Raspberry martinis
* Peanut Butter Fudge Ripple Cheesecake, 1/10 of cheesecake

TOTALS:
4256calories
Fat: 183g, 38%
Carbs: 422g, 37%
Protein: 183g, 17%
Alcohol: 46g, 8%

Bedtime :sleep:: 1am :lol: Gotta love long weekends & date night :D It was a fun night! Ulter and I went to see to see BILL COSBY! It was sooooo friggin' hysterical and fun! :)

[T-Cake]

Food + Exercise Log for Sunday, February 17, 2008


http://dl10.glitter-graphics.net/pub/846/846760eyx38ndt4r.jpg (http://www.glitter-graphics.com)

Exercise

CARDIO @ Noon:
60 minute Spinning Class

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 1:30pm:
* IsoPure ZeroCarb Juice, 1 bottle, Grape Frost
* 1.5 oz chicken meatball

M2 @ 2:15pm: Lunch @ HOME
* 3/4 c cous cous
* 1 c chicken breast + 2 Tbsp white beans + Chicken Chili Seasoning
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 3pm:
* 1 medium grapefruit
* SF Jell-o pudding cup

M4 @ 6:30pm: Dinner @ Orlando Ale House
* 7 oz grilled mahi fish
* 3 small tortillas
* 1/4 c salsa + shredded lettuce/tomato
* 1/2 c black beans + rice
Supplements:
2 Sesapure
3 Glucorell

M5 @ 9:45pm:
* 1.5 oz chicken meatball

TOTALS:
1658calories
Fat: 39g, 22%
Carbs: 140g, 32%
Protein: 182g, 46%

Bedtime :sleep:: 11:30pm... 12am? :dunno: Tomorrow I have off! :elephant: Going shopping with my friends midday so I need to do my Heavy Day first before; can't stay up too late ;) I'm so ready for tomorrow. I :heart: lifting! :deadlift: :coolred:

[CK]

OMG that cheesecake sounds sooo yummy, same with the martinis!

[Dragon Wolf]

I am off tomorrow as well. Ain't it great!!!

[T-Cake]

OMG that cheesecake sounds sooo yummy, same with the martinis!
It was to die for!!! :banana: Sooooo gooooood! :)


I am off tomorrow as well. Ain't it great!!!
Yes, sure is!!! I love long weekends. :D Especially this time of year when it's testing season and the kids are burned out, we're burned out, and teaching to this damn test is like :deadhorse: I'm so over it, but I just have to keep going! :)

Luckily on Tuesday my classes are in the libary all day, so it's an easy day for me! :banana: Gotta love that ;)

[ViRTuouS]

Girl, you know your log is A W E S O M E!!!

I hope you don't mind if I steal some of your ideas.

:flowers:

:grin:

[T-Cake]

Girl, you know your log is A W E S O M E!!!

I hope you don't mind if I steal some of your ideas.

:flowers:

:grin:
Shoot, I don't care! Steal away or I'll write you something. I'm workin' on my biznass... so at some point, I've got to practice! Might as well get some practice in now. :)

[Florencia]

How do you deal with,post martinis and cheesecake guilt?
TEACH ME!!!!!!!!!!!!!!!!!!!!!:frantic:

[Tweak]

Just sending some love.

:heart::grouphug::ky:

[T-Cake]

How do you deal with,post martinis and cheesecake guilt?
TEACH ME!!!!!!!!!!!!!!!!!!!!!:frantic:
:lol:

Easy. I enjoy it and the next morning, my butt's in the gym. :) I don't think about it anymore -- I keep a moderate control over my eating all week long and most of the day on Saturdays... and then I work my ass off so water isn't a factor with me.

In fact -- on Sunday mornings, I tend to look my thinnest :lol: Sorry, I'm sure that's not much help ;)


Just sending some love.

:heart::grouphug::ky:
Thank you :rose:

[T-Cake]

Food + Exercise Log for Monday, February 18, 2008


http://dl.glitter-graphics.net/pub/34/34821acq9nsezbq.gif (http://www.glitter-graphics.com)

Exercise

LIFTING @ 8:30am:
Week Two, HEAVY DAY

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Two: Heavy Day (always on Mondays)

Warm-up: 5 minutes Treadmill, 10% incline (2.5 min) and 12% (2.5 min), 3.3 mph

1. Pendlay Rows (60-90 sec. rest between each)
WU: 45# x 15
Working sets:
65# x 15
70# x 12
75# x 12
80# x 10
90# x 7.5 Overall, my weights were higher this week and I averaged 10-12 reps instead of 8 last week, so that is great! :bear:

2. ATF Back Squats (90 sec. rest between each)
WU: 45# x 12
Working sets:
55# x 12
60# x 12
65# x 10
65# x 8
70# x 10 Didn't get the weight as high as last week. I REALLY need some help on getting the scapulae-overhand grip in the right place. I think that is what's stopping me earlier than the weight I racked.

3. Rack pulls (from just below knee height) (90 sec. rest between sets)
WU: 95# x 15
Working sets:
100# x 15
105# x 12
110# x 12
120# x 10
135# (2 plates) x 8 Woohoo! :elephant: These were AWESOME! Numbers and reps are all up from last week. :bear:

4. Hammer Strength Iso-Lateral Shoulder Press (60 sec. between sets)
WU: 20# per arm (p/a) x 15
Working sets:
30# p/a x 10
32.5# p/a x 10
32.5# p/a x 8
35# p/a x 8
35# p/a x 8 PR for me, 35s on each arm. I know I can push more... I just need to bring the reps down. I felt awesome.

5. Additional Ab Work (30 sec. between sets)
* V-ups on the floor: 3 sets x 10
* Crunches w/ legs straight up toward ceiling: 3 sets x 10

I kick ass, people!!! :coolred:

Food

M1 @ 10:30am:
IsoPure ZeroCarb Juice, 1 bottle, Mango Peach

M2 @ Noon: Lunch @ Red Lobster
* 2 cheddar biscuits
* 1/3 piece flounder + crab stuffing
* 1/2 c broiled scallops
* 1/2 c broiled shrimp
* 1 c broccoli, steamed
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* 1 c. red seedless grapes

M4 @ 6:30pm: Dinner @ HOME
* 2 low-carb tortillas
* 3 Tbsp fat free ricotta cheese
* 6 oz ground turkey
* 1/4 c onions & green pepper + 1/2 c tomatoes + garlic
* 1/4 c lowfat shredded cheese
* SF Rice Pudding cup
Supplements:
2 Sesapure
3 Glucorell

M5 @ 9pm:
* 2 SF Jell-o cups, individual size

TOTALS:
1633calories
Fat: 58g, 32%
Carbs: 125g, 28%
Protein: 160g, 40%


Bedtime :sleep:: ~10:30pm Back to work tomorrow. *sigh* ;)

[Gymgurl]

Just wanted to say hi........Helloooooo cakers

[CK]

GO T-CAKE GO!!!

[T-Cake]

Just wanted to say hi........Helloooooo cakers
Hello!!! :) :rose:



GO T-CAKE GO!!!
:bear::bear::bear::bear::bear: Go me, go me! :)

I just thought of something else I wanted to share today after reading Tweak's log.

I too went shopping.

LADIES -- holy effin' crap -- I wear a size SIX. W T F is that?! :rofl: and :elephant: and :hyper: all at once!

Truly, I am certain my waist is a 6 (so shorts is a 6) but pants still is better at an 8 (though the waist is too big, something needs to be fitting for Quadzilla!!!)

And then I was looking for new shorts or capris for the gym. I grabbed Mediums in EVERYTHING... two stores. All too big.

I finally realized my butt is a SMALL. Again... :wtf: but I was like :coolred: all over the place!

I actually didn't spend much. One pair of shorts, one pair gym capris, a new purse, some socks and some new shoes for work. Stayed within my measly teaching budget; still broke as hell but I am about to be Wilma Flintstone if I try to wear my current shoes to work any longer -- burnin' holes in the bottom of them, I tell ya'!

Night :)

[Tweak]

Hey you--

You're smaller in size than me for sure! I think I might be about a 9 or 10 right now. I'm so proud of you!!!

[Florencia]

:lol:

Easy. I enjoy it and the next morning, my butt's in the gym. :) I don't think about it anymore -- I keep a moderate control over my eating all week long and most of the day on Saturdays... and then I work my ass off so water isn't a factor with me.

In fact -- on Sunday mornings, I tend to look my thinnest :lol: Sorry, I'm sure that's not much help ;)


Thank you :rose:

Wow and THEN size six??? You are superhuman!:dinner::hi5:

[ViRTuouS]

SIX???!!!!!

YESSSSS!!!!!!

:hi5:

<insert bowdown smiley here>

I'm soooo happy for you!
What an awesome feeling you must have!
Good job Cakers!!
:flowers:

[claire]

Hello!!! :) :rose:


:bear::bear::bear::bear::bear: Go me, go me! :)

I just thought of something else I wanted to share today after reading Tweak's log.

I too went shopping.

LADIES -- holy effin' crap -- I wear a size SIX. W T F is that?! :rofl: and :elephant: and :hyper: all at once!

Truly, I am certain my waist is a 6 (so shorts is a 6) but pants still is better at an 8 (though the waist is too big, something needs to be fitting for Quadzilla!!!)

And then I was looking for new shorts or capris for the gym. I grabbed Mediums in EVERYTHING... two stores. All too big.

I finally realized my butt is a SMALL. Again... :wtf: but I was like :coolred: all over the place!

I actually didn't spend much. One pair of shorts, one pair gym capris, a new purse, some socks and some new shoes for work. Stayed within my measly teaching budget; still broke as hell but I am about to be Wilma Flintstone if I try to wear my current shoes to work any longer -- burnin' holes in the bottom of them, I tell ya'!

Night :)


Congrats on the size 6. I have the same problem with pants. Some of my shorts are size 4 or 6 but I prefer size 8 for pants to fit the legs. But the waist is way too loose. I do wish I could trim some fat off my legs (it is definitely not all muscle).

You're doing awesome:)

[CK]

:D I am sooo happy for you!

[Gymgurl]

That is great....you deserve it..you have worked your ass off woman:rose::rose::rose::rose:

[~peaches~]

A size 6, HOLY CRAP WOMAN!!! That is awesome! Don't you love clothes shopping now?!?

[IliekFude]

Congrats! I seriously cant think of a more impressive transformation on this board, and yr still at it. Keep it up!

Hello!!! :) :rose:


:bear::bear::bear::bear::bear: Go me, go me! :)

I just thought of something else I wanted to share today after reading Tweak's log.

I too went shopping.

LADIES -- holy effin' crap -- I wear a size SIX. W T F is that?! :rofl: and :elephant: and :hyper: all at once!

Truly, I am certain my waist is a 6 (so shorts is a 6) but pants still is better at an 8 (though the waist is too big, something needs to be fitting for Quadzilla!!!)

And then I was looking for new shorts or capris for the gym. I grabbed Mediums in EVERYTHING... two stores. All too big.

I finally realized my butt is a SMALL. Again... :wtf: but I was like :coolred: all over the place!

I actually didn't spend much. One pair of shorts, one pair gym capris, a new purse, some socks and some new shoes for work. Stayed within my measly teaching budget; still broke as hell but I am about to be Wilma Flintstone if I try to wear my current shoes to work any longer -- burnin' holes in the bottom of them, I tell ya'!

Night :)

[kweenkandykorn]

:clap: as always.... I'm so proud of you.. I see your still goin strong beautiful!

[*Bunny*]

What a great feeling. Congrats Tcake, it only gets better :rose:

[dubdubs]

Holy schmoly size 6... that is fabulous!

but the cheesecake and martinis, sound deadly. Man I can't wait to bulk, lol.

Way to go GIRLy girl! You are the WOMAN :jumpjoy:

[takniteasy]

:woot:Oh happy days! Your hard work and dedication are paying off again!:heart:

[T-Cake]

Hey you--

You're smaller in size than me for sure! I think I might be about a 9 or 10 right now. I'm so proud of you!!!
Thanks, babygurrrrrl :kiss: I would've never got to this point had you not shown me down this road with you-know-who ;) Seriously, I'd still be cryin' in my basement apt in MI to you on the phone!!! :lol:


Wow and THEN size six??? You are superhuman!:dinner::hi5:
You know, I'm starting to believe I AM superhuman!!! :rofl: :super: I'm just that cool ;)

Thanks for the kudos! I still cannot believe it!


SIX???!!!!!

YESSSSS!!!!!!

:hi5:

<insert bowdown smiley here>

I'm soooo happy for you!
What an awesome feeling you must have!
Good job Cakers!!
:flowers:
Thank you, my lovely CPA friend ;)
I'm still in shock! It could just be a fluke ;)


Congrats on the size 6. I have the same problem with pants. Some of my shorts are size 4 or 6 but I prefer size 8 for pants to fit the legs. But the waist is way too loose. I do wish I could trim some fat off my legs (it is definitely not all muscle).

You're doing awesome:)
I'm so lazy, I don't want to get a tailor to take care of that stuff, but I know at some point I'm going to have to. All the bunched up fabric under my belt is driving me crazy but I'll get over it. It's better when they're out of the dryer -- nice and shrunk! :lol: Thank you for the compliment :) I still wish you could come help me with my squat grip!!! Ahhh!


:D I am sooo happy for you!
Me too! :flowers: Thank you!!! :)


That is great....you deserve it..you have worked your ass off woman:rose::rose::rose::rose:
For rizzle! No wonder I'm losing the ass... no complaints here! It's about damn time my body gave in to this stubborn crap it's been pullin' with me!


A size 6, HOLY CRAP WOMAN!!! That is awesome! Don't you love clothes shopping now?!?
Thank you... but omg, shopping is still torture because I'm b r o k e! Argh! I like so much but I can't buy ANYTHING because I have no money, ever. By the time I pay bills and food and loans... nothing left. *sigh*

Maybe I'll get a job at Hooters this summer waiting tables... :lol:


Congrats! I seriously cant think of a more impressive transformation on this board, and yr still at it. Keep it up!
WOW, thanks! :rose: I'm trying to do y'all proud!!!


:clap: as always.... I'm so proud of you.. I see your still goin strong beautiful!
I'm sooooo glad you're back! :woot: :elephant: But now I want candy corn :(


What a great feeling. Congrats Tcake, it only gets better :rose:
I sure as hell hope so! I'm praying this is the point my body gives in and that it'll finally just start shedding... we'll see! Cross your fingers for me!


Holy schmoly size 6... that is fabulous!

but the cheesecake and martinis, sound deadly. Man I can't wait to bulk, lol.

Way to go GIRLy girl! You are the WOMAN :jumpjoy:
HA, and I'm on a year-round "CUT" diet and I get martinis and cheesecake! :woot: I love it :) I feel like I diet non-stop all year... it's annoying as hell... I cannot wait for the day where *I* don't need to write my food down and I can just eat, like, cereal for breakfast on a Tuesday or something!

Oh the glory that will be! :) You are so awesome yourself, though :bowdown: Look at those legs, holy lawd!!!

[T-Cake]

:woot:Oh happy days! Your hard work and dedication are paying off again!:heart:
I couldn't believe it... I still don't. I just laugh thinking about -- especially since I weigh MORE and MORE... but my butt and legs are getting SMALLER and SMALLER.

Just retarded fun to be had with this... so dumb, cracks me up! :)

[Scarlett]

OH MAN, I'M LATE TO THE FREAKING PARTY.

...I wear a size six/seven. :D
(it's all in the ass though for me, lol)

I :heart: YOU T-CAKE.
And I can't wait to see you guys again. :D

[Tweak]

Thanks, babygurrrrrl :kiss: I would've never got to this point had you not shown me down this road with you-know-who ;) Seriously, I'd still be cryin' in my basement apt in MI to you on the phone!!! :lol:



I'm pretty sure we saved EACH OTHER that year. Sweet sweet psychological torment. lol :lol:

[Hidngod]

:rose: I'd send ya some real ones if I knew where you lived, LOL.
You're the bestest.

[T-Cake]

Food + Exercise Log for Tuesday, February 19, 2008


http://dl6.glitter-graphics.net/pub/692/692406bc46ax3jhz.gif (http://www.glitter-graphics.com)

Exercise

CARDIO @ 7am:
30 minute Stepmill, L8 Had to cut this short b/c I had stuff to do for work at 6am before I got in my car to head to that side of town... :madfawk:

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 11am:
* IsoPure ZeroCarb Juice, 1 bottle, Peach Mango

M2 @ 1:15pm: Lunch @ SCHOOL
* 4 oz turkey burger
* 1/2 c wild rice, whole grain
* 1 medium grapefruit
* 1/3 c unsweetened applesauce
* 1/2 c ff cottage cheese
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* 1/4 c ff cottage cheese
* 15 red, seedless grapes

M4 @ 6:30pm: Dinner @ HOME
* 1 low-carb tortilla
* 2 taco shells, corn
* 7 oz grilled chicken breast
* 3/4 c grilled peppers & onions
* 2 Tbsp ff sour cream
* 1/2 c brown rice + 1 Tbsp salsa
* SF Jell-o pudding cup
* SF Rice pudding cup :evil:
Supplements:
2 Sesapure
3 Glucorell

M5 @ 9:30pm:
* 2 Tbsp ANPB

TOTALS:
1755calories
Fat: 48g, 25%
Carbs: 168g, 36%
Protein: 166g, 39%

Bedtime :sleep:: 12am. :( Just finished writing and printing quizzes for tomorrow. My aunt and uncle are visiting tomorrow and staying the night. No rest for the weary... go, go, go! At least I don't have to workout tomorrow; day off.

[Tweak]

BUT... you still hopped on the stairmill. Good job, cookie. A lot of people, when crunched for time, would go "meh, I'll do it another day.'

You teacher-folk are insane btw. :highfive: ;)

[Nick]

Very proud of you. Every time u step on that treadmill is a win.

[T-Cake]

BUT... you still hopped on the stairmill. Good job, cookie. A lot of people, when crunched for time, would go "meh, I'll do it another day.'

You teacher-folk are insane btw. :highfive: ;)
Yes, we know :lol:

And thank you. :) I haven't skipped a workout except when I was out of town for Christmas or my stepmom's funeral. Aside from that, I never skip -- I'm religious about it. :D


Very proud of you. Every time u step on that treadmill is a win.
Thanks, Kabs! Damn, I need to find and subscribe to your new log already! I'm late on that!

[T-Cake]

Food + Exercise Log for Wednesday, February 20, 2008


http://dl4.glitter-graphics.net/pub/901/901034dhw15rcqs0.jpg (http://www.glitter-graphics.com)

Exercise

None! Day off. :)

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner --> Not today; no workout.
Beta-alanine, 1 Tbsp --> Not today; no workout.
Taurine, 1 tsp (mixed into my water bottle) --> Not today; no workout.
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Peach Mango

M2 @ 12:50pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 2.5 servings Tuna Fish, Sweet & Spicy
* 3/4 c sweet potato, baked/cubed
* 2 Tbsp salsa
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* 1/2 c brown rice

M4 @ 6:45pm: Dinner @ HOME
* 6 oz ground turkey
* 2 slices turkey bacon
* 1/4 c chopped red onion
* 1/2 c mushrooms
* 1/3 Boboli whole-wheat crust
* 3 Tbsp fat free ricotta cheese
* 2 Tbsp lowfat cheese, shredded
Supplements:
2 Sesapure
3 Glucorell

M5 @ 8pm:
* SF Jell-o pudding cup
* SF Rice pudding cup

M6 @ 10pm:
* 2 SF Jell-o cups

TOTALS:
1551 calories
Fat: 33g, 19%
Carbs: 173g, 41%
Protein: 154g, 40%

Bedtime :sleep:: 10:30pm. Back to training tomorrow morning. I'm so tired this week... crazy.

[Fit Mum]

Carbs are up for a none workout day??

[Nick]

Hope u enjoyed that day off...I love me some sugar free rice pudding :yumyum:

[T-Cake]

Carbs are up for a none workout day??
It wasn't planned that way; just how it fell with my macros. I aim for 40/30/30 but some days I do end up 40/40/20 instead. Rare, but it happens. I really wanted pizza and have had that crust for soooooooo long; the boy had been askin' for it too (the little one, not Ulter), so I figured I'd just get it done. It was AWESOME :yum:

I feel like my cooking is boring again... meat, potato, veg, repeat. For not being a competitor, I just get tired of MAKING it, let alone eating it.

I will say,though, that I ate some ANPB two nights ago and OMG, the ab distention is no fun. I hadn't eaten any like that in a long while, so I'm going to go back to avoiding it. Just crazy; it's the only food that still does that to me -- even my cheats don't do that!


Hope u enjoyed that day off...I love me some sugar free rice pudding :yumyum:
Thanks. :) And I love it too! I have a mad sweet tooth so that and Jell-o are my lifesavers.

[*Bunny*]

Boboli whole-wheat crust!!!!!!!!!!!!!!

YUMMMMMMMMMMMM


:evil[1]::evil[1]::evil[1]::evil[1]:

:yumyum::yumyum::yumyum::yumyum:
:dinner::dinner::dinner::dinner:




:kiss:

[Tweak]

T Cake, hit my sister up for recipes. For real, that girl has recipes that don't take long that will blow your MIND.

She made me something over the weekend that I couldn't believe was good for you. I think it was taking 2 cups brown rice, cooking it, then brown 3 diced chicken breasts (using a healthy oil for a light stir fry). Throwing the cooked rice in the pan with your favorite bag of frozen vegetables, throw in 3 eggs and 2 tablespoons of light soy sauce. Cook them all together til the eggs are done. Wa-la!

It's FANTASTIC. Full of protein, full of veggies, full of good carbs, and it makes about 6 servings. :dinner:

[T-Cake]

Boboli whole-wheat crust!!!!!!!!!!!!!!

YUMMMMMMMMMMMM


:evil[1]::evil[1]::evil[1]::evil[1]:

:yumyum::yumyum::yumyum::yumyum:
:dinner::dinner::dinner::dinner:




:kiss:



It was GREAT. :) I've made a million of those but since I gave up bread-stuff during the work-week, I haven't cooked it in a longgggggggg time. Made me feel human again :)


T Cake, hit my sister up for recipes. For real, that girl has recipes that don't take long that will blow your MIND.

She made me something over the weekend that I couldn't believe was good for you. I think it was taking 2 cups brown rice, cooking it, then brown 3 diced chicken breasts (using a healthy oil for a light stir fry). Throwing the cooked rice in the pan with your favorite bag of frozen vegetables, throw in 3 eggs and 2 tablespoons of light soy sauce. Cook them all together til the eggs are done. Wa-la!

It's FANTASTIC. Full of protein, full of veggies, full of good carbs, and it makes about 6 servings. :dinner:
I've actually done that recipe/mix before :) I :heart: to cook -- TOTALLY love it.

I had a slew of recipes and still do.. but since (like I said) I dropped noodles mid-week AND bread AND dairy (which lately I've brought back in a bit) and THEN discovered the boy here at home doesn't like cous cous... and rice is not something the guys really like (I make it -- they eat it once, but not again)... it just gets complicated trying to cook ONCE for 3 people and suit my diet needs. When I could be more creative, it ruled -- everything I made was awesome but my daily count was closer to 1800 cals a day instead of 1500.

Meh -- I try to mix it up. The last couple weeks I've been tossing a few foods back in like lowfat cheese... or some fat free ricotta... or ANPB... and some foods I'm okay with and keep the cals and body under control, but the ANPB was a baddddd idea.

Anyhoo... :topic:

[T-Cake]

I'm not logging today's foods tonight. I'm too pissed off.

I had NO IDEA, but I decided to order something different from Pei Wei for dinner.

Lo and behold, my NEW choice was 250 calories MORE per serving than my OLD CHOICE.

I'm so damn mad at myself, just disappointed.

Macros today were:
2518 calories :cry:
Fat: 61g, 22%
Carbs: 298g, 45%
Protein: 202g, 33%

This is why I don't compete... I'm so so so pissed off. WHY would I take a day mid-week for, like, a half cheat?!

I feel like such an idiot. I'm going to bed.

[Tweak]

I'm not logging today's foods tonight. I'm too pissed off.

I had NO IDEA, but I decided to order something different from Pei Wei for dinner.

Lo and behold, my NEW choice was 250 calories MORE per serving than my OLD CHOICE.

I'm so damn mad at myself, just disappointed.

Macros today were:
2518 calories :cry:
Fat: 61g, 22%
Carbs: 298g, 45%
Protein: 202g, 33%

This is why I don't compete... I'm so so so pissed off. WHY would I take a day mid-week for, like, a half cheat?!

I feel like such an idiot. I'm going to bed.

:kiss:

It's ONE day. It's okay!!! Yo, you're human. Don't beat yourself up.

Tomorrow's a new day. xo

[Ulter]

I think you're doing just fine. You burn that 1000 calories before lunch. No biggie.

[*Bunny*]

I think you're doing just fine. You burn that 1000 calories before lunch. No biggie.Agreed.
I know how you feel. Im sorry it's no fun.

I encourage you to NOT go to bed mad as hard as it may be, at least not over this.

This will not in any way impact your body and your impeccable progress.

Have you ever heard of John Berardi's 90% rule?

If you want a healthy and successful change from the 6 days on one day off you can try something a bit different.

I think it is an awesome way to approach a healthy lifestyle esp for the non competitor. (I do think youd make an excellent competitor btw)

Here is the link. I own His books and belong to his site.

Basically if you eat 6 x a day for 7 days that 42 meals...SO roughly 90% (he states 4 meals) a week you can have OFF your diet. Not hardcore cheats but something OUT of the norm to keep you satisfied during the week. You pick the meal you will use this as the 10% you can treat yourself.

Makes total sense to me seeing that Ive been through the gorgefests on a cheat day or cheat meals (Not saying YOU do, just in general it's a great option to try).

John Berardi - 7 Habits (http://www.johnberardi.com/articles/nutrition/7habits.htm)

Dont be so hard on yourself kiddo. :rose:

[T-Cake]

:kiss:

It's ONE day. It's okay!!! Yo, you're human. Don't beat yourself up.

Tomorrow's a new day. xo
Yes, it was. I woke up this morning just EXHAUSTED, but ready to train.

Took me 55 minutes in my car to get to the gym 25 min. away :madfawk: Huge accident; I got stuck in traffic at 6am... lovely.

Anyway, I did 30 minutes of balls-out cardio, some rapid fire crunches and then showered and literally ran around at work, trying to make a meeting on time.

A parent told me in a meeting I have no structure and I about jumped over the desk to kill her.

I was in tears before my work day even started... but oddly enough, my kids cheered me up as the day went on, thank goodness.

At least I was fired up to train, though I didn't get the full hour in.

I just have to learn from the mistake -- I won't order that dish again; I just felt so duped b/c that meal is SO SIMILAR to what I normally get; it didn't make a lick of sense to me. Whatever. :gives:


I think you're doing just fine. You burn that 1000 calories before lunch. No biggie.
I tried; Stepmill said I burned 350 in 30 minutes... I know that's no indication, but I tell ya', I was panting HARD. I truly truly went all-out.

Tomorrow I need to do both HIIT to help make up some of it, so remind me, kk? :kiss:


Agreed.
I know how you feel. Im sorry it's no fun.

I encourage you to NOT go to bed mad as hard as it may be, at least not over this.

This will not in any way impact your body and your impeccable progress.

Have you ever heard of John Berardi's 90% rule?

If you want a healthy and successful change from the 6 days on one day off you can try something a bit different.

I think it is an awesome way to approach a healthy lifestyle esp for the non competitor. (I do think youd make an excellent competitor btw)

Here is the link. I own His books and belong to his site.

Basically if you eat 6 x a day for 7 days that 42 meals...SO roughly 90% (he states 4 meals) a week you can have OFF your diet. Not hardcore cheats but something OUT of the norm to keep you satisfied during the week. You pick the meal you will use this as the 10% you can treat yourself.

Makes total sense to me seeing that Ive been through the gorgefests on a cheat day or cheat meals (Not saying YOU do, just in general it's a great option to try).

John Berardi - 7 Habits (http://www.johnberardi.com/articles/nutrition/7habits.htm)

Dont be so hard on yourself kiddo. :rose:
Thank you for the compliments. :) I have heard of Berardi but never read his stuff. I did, recently though, see the article in Oxygen mag with some "Cheats" thrown in with a VERY similar idea -- 6 meals a day and 4 recipes you can spread throughout the 7 day week were those little meals would be CHEATS (and the rest of the meals were more like contest meals). It sounded like a cool thing.

It's so hard for me to find time to eat 3 squares right now (and cook them all for that matter) that it's rough on the schedule, but when I'm home for summer, I think that'd be a good plan since I'll be WANTING to graze all day. Good call. I'll bookmark his site.

And I am hard on myself.
I only expect the best efforts out of me, and I just felt duped, like I said. I KNOW it was an accident and I've made that mistake before going out to eat at ANOTHER restaurant, like, 6 months ago... but it was just careless on my part. I have the nutrition for this place in my CAR and looked at it before going in, then changed my mind at the last second. I must've read something wrong when I was in the car b/c I would NOT have ordered it knowing it was 520 cals/serving. Just INSANE.

Today was a good diet day to say the least.

[CK]

What did you say back to the retard...oh I mean parent?? Uh yah... no structure, I have seen pics of your classroom and what you have done... I hate STUPID parents.

I am not sure if you will find this funny... (trying to think positively here)
1. if the meal was great, you will know what to order for next cheat meal
2. you probably won't do that again.

Your a SUPERSTAR http://i187.photobucket.com/albums/x276/carbac2006/marilynsmilie.jpgwhen it comes to diet and workoutshttp://i187.photobucket.com/albums/x276/carbac2006/boxersmile.jpg I know it is easy for me to say (cause I am not you) but don't beat yourself up over it...

and


YOUR A GREAT TEACHER!!!!!

[T-Cake]

Food + Exercise Log for Thursday, February 21, 2008


http://dl4.glitter-graphics.net/pub/964/964964jj1trobj2z.jpg (http://www.glitter-graphics.com)

Exercise

LIFTING @ 6:30am:
Week One, Circuit Day #3

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week One: Circuit Day #3

Warm-up: 5 minutes stationary bike: 30 sec. L14 pacing, 30 sec. L12 sprint

Circuit A @ Squat Rack or a corner
1. Lumberjack squats
a, b, c) 70# x 12
2. 1-arm tricep row + push-up
a) 15# dbs x 10 rows per arm (1 push-up between each row)
b, c) x 6 per arm
3. Leaning lateral DB raises
a, b, c) 10# SDB x 15 per side

HIIT #1: 10 min. treadmill: 2% incline jog 5 min., then 10% incline walk 5 min.

Circuit B @ Decline Bench
1. DB decline bench press
a) 20# dbs x 15
b) 25# dbs x 12
c) x 10
2. Weighted decline sit-ups
a, b, c) holding 25# plate x 15
3. DB standing military presses
a, b) 20# dbs x 10
c) x 8

HIIT #2: N/A


Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 4 oz grilled turkey burger
* 3/4 c baked sweet potato + 2 Tbsp salsa
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 6:30pm: Dinner from Pei Wei Asian Diner
* Orange Peel Chicken, 2 servings
* Brown rice, 2 servings
* Vietnamese Chicken Salad Rolls, 2 servings
Supplements:
2 Sesapure
3 Glucorell

M4 @ 9:30pm:
* Vietnamese Chicken Salad Roll, 1 serving

TOTALS:
2260calories
Fat: 61g, 25%
Carbs: 272g, 46%
Protein: 163g, 29%

Side note: So yesterday, I was mad about my food mishap. Tonight, I'm loggin it... and GUESS WHAT -- I'm still over in cals and my carbs are still too high yesterday... BUT... I accidentally entered my cottage cheese in LITERS instead of CUPS... so my cals were actually NOT 2500... that made me feel better :)

Bedtime :sleep:: Sooooo late :( 11pm?

[T-Cake]

What did you say back to the retard...oh I mean parent?? Uh yah... no structure, I have seen pics of your classroom and what you have done... I hate STUPID parents.

I am not sure if you will find this funny... (trying to think positively here)
1. if the meal was great, you will know what to order for next cheat meal
2. you probably won't do that again.

Your a SUPERSTAR http://i187.photobucket.com/albums/x276/carbac2006/marilynsmilie.jpgwhen it comes to diet and workoutshttp://i187.photobucket.com/albums/x276/carbac2006/boxersmile.jpg I know it is easy for me to say (cause I am not you) but don't beat yourself up over it...

and


YOUR A GREAT TEACHER!!!!!
Thank you, CK :kiss: :flowers:

You know, the downfall of being chewed out by or insulted by a parent in a meeting is that you cannot reply. She told me she didn't need a Play by Play of what he was doing in my class and she then said, "I need to hear positive."

Umm.. nope. Not comin' to me here...

Anyway, I bit my tongue, asked her "What would you recommend I have him do instead?" and she basically said "Well just not what you did with him in class yesterday... he needs structure."

You're right -- Ulter kept reminding me too that for every ONE KID that gets like that and whose parent is just a dumbass, I have 30 emails or comments from parents and kids who are like "My kid loves you -- you're his/her favorite. Keep it up! What do you do in there that gets them so interested? They're always talking about your class!" THAT is what it's about... this woman just caught me on a BAD BAD moment... ugh. :)

[T-Cake]

Food + Exercise Log for Friday, February 22, 2008


http://dl10.glitter-graphics.net/pub/236/236120xr8rhwz3sb.jpg (http://www.glitter-graphics.com)

Exercise

CARDIO:
30 minutes Stepmill HIIT L8 & L12 (30 second interval sprints & sets of 100s in stepping patterns)
Read the traffic fiasco earlier; I left the home for the gym at 6:20am... and didn't get there until 7:10 :madfawk: I mean, seriously... could ANYTHING ELSE get in my way today? Oh wait... a semi truck broke down on my way from the gym to WORK later... so I had to get around that... so I was late. :wallbash:

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9:30am:
* IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 1:05pm: Lunch @ SCHOOL
* 4 oz turkey burger + 2 Tbsp salsa
* 1/2 c brown rice
* 1 medium grapefruit
* 1/3 c unsweetened applesauce
* 1/2 c ff cottage cheese
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* SF pudding cup
* 15 red, seedless grapes

M4 @ 6:45pm: Dinner @ HOME
* 7 oz chicken breast + 1 Tbsp ff sour cream + 1 Tbsp dijon mustard
* 1.5 c roasted potatoes, cubed
* 1 c green beans + pimientos
* SF Rice pudding cup
Supplements:
2 Sesapure
3 Glucorell

M5 @ 9:30pm:
* 3 pieces salt water taffy
* 1 Pei Wei Spring Roll

TOTALS:
1534 calories
Fat: 26g, 15%
Carbs: 184g, 44%
Protein: 151g, 40%

Bedtime :sleep:: 12am. TGIF people! My body is screaming for sleep.

[Hidngod]

A parent told me in a meeting I have no structure and I about jumped over the desk to kill her.
Parents, for the most part, are in denial about their kids. They expect teachers to teach them about everything, oh, & the 3 Rs, too.

You shoulda pulled a Hulk Hogan & said, "You wanna see structure?!? Here it is babycakes!!!"

[T-Cake]

Parents, for the most part, are in denial about their kids. They expect teachers to teach them about everything, oh, & the 3 Rs, too.

You shoulda pulled a Hulk Hogan & said, "You wanna see structure?!? Here it is babycakes!!!"
If she ONLY KNEW how effin' tough I am... :rl: She'd be a gonner!

Truly, just because I walk in to the room, little Miss Blonde Thang, all dolled up in a silky shirt, makeup, etc... she thinks I'm prissy and just judged me RIGHT THERE that I'm a softy.

What a mothaeffin' ho-bag man... ugh. Some people, I tell ya'...

OH and I'm SURE I told y'all that story from earlier this year when another teacher in a meeting said I was someone of no perseverance right?! :roflmao: She didnt' like that she wanted to pick a fight with admin about something retarded and I told her it wasn't a battle worth fighting... so therefore, she tells the whole room I just give up on everything, I'm naive, and person of zero perseverance.

W T H... seriously. How do I not laugh at this woman? Oh and did I mention she probably weighs 350+... so it's not like I don't know where she's coming from. She needs to appear strong as hell and bitchy for a reason...

:topic:

I saw GFH at his powerlifting meet today. :) Pretty cool :) Those men and women are just astonishing, holy smokes.

Annnnndddd it's cheat day so I have already had little cheats like some dry cereal (All Bran Strawberry Medley) and 5 pieces of salt water taffy from :bmj: Mr. BMJ himself. :D

And I was a maniac at the gym today; I kicked ass. So far today has been a good day, except for the major sugar crash an hour ago (read: fade to black) but some Gatorade fixed that up in a hurry. PHEW!

[Nick]

Not fair you name dropper :tongue2:

I really need the silly smiley back, since I am AF's silliest member and all :(

Don't get too frustrated with that junk... stay positive. Teachers like you make the world a better place.

:super:

[T-Cake]

Not fair you name dropper :tongue2:

I really need the silly smiley back, since I am AF's silliest member and all :(

Don't get too frustrated with that junk... stay positive. Teachers like you make the world a better place.

:super:
Thanks, Kabs :)

And HEY, any smiley you want to go find again online, just find it and link me to that site and I'll pass it along to have it instated or re-instated on the board. I know I am missing some as well, but they were ones I had found and given to Ulter. I just haven't had time to go get 'em myself again. :)

[takniteasy]

:wiggle:Hey Sgt. Caker! How's your weekend doing?

[T-Cake]

:wiggle:Hey Sgt. Caker! How's your weekend doing?
Hello! :) Weekend is fine. Friday night I was downright exhausted, couldn't even type I was so dead. Saturday I trained real hard and then went to GFH's meet so that was cool :) Went to Cheesecake Factory last night with my man for dinner and had a huge-ass filet of ahi tuna. :p It was AWESOME!

This morning I went to Spin Class... to walk in the gym and see the sign-in sheet was full up to 30 names exactly :( Sooooo I was pissssssed, got on the stepmill and went at it for an hour. I was d-renched when I got off that thing -- a lot of looks, but I kick ass and I don't care. :) Stupid spin-class sign-in sheets... weenie people were in there not working and here I am outside the door bustin' balls... whatever ;) I was proud of myself and I sweat off a ton of water, so I can't complain :)

I hope you're feelin' better today too! I'm going to TIE myself today :lol:

[T-Cake]

Food + Exercise Log for Saturday, February 23, 2008
CHEAT DAY :D


http://dl7.glitter-graphics.net/pub/426/426957gqw7yfm4nn.gif (http://www.glitter-graphics.com)

Exercise

LIFTING @ 11am:
Week Two, Circuit Day #1

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Two: Circuit Day #1

Warm-up: 5 minutes treadmill @ 10% incline, 3.4 mph

Circuit A @ Leg Extension machine
1. Leg extensions
a) 35# each leg x 15
b, c) 40# e/l x 15 Up from last week :)
2. Drag barbell "curls"
a) 40# curl bar x 15 Added a few more reps here
b, c) x 12
3. Ceiling ab presses (glute pushes)
a) BW x 25 Few more reps this week plus held movement at top.
b, c) x 20

HIIT #1: 10 minutes Stairmill (30 second sprint @ L12, 30 second pace @ L8)

Circuit B @ Cable Station
1. Plie' squat holding single DB (SDB)
a) 45# SDB x 20 Added 5 more reps this week
b, c) x 15
2. 1-arm cable tricep pressdown
a, b, c) 17.5# x 10 per arm All higher weights this week.
3. 1-arm cable row, standing
a) 32.5# x 15 per arm
b, c) 35# x 12 per arm Increased weight

HIIT #2: N/A

Food

M1 @ 12:30pm:
IsoPure ZeroCarb Juice, 1 bottle, Blue Raspberry

M2 @ 2pm:
Peanut Butter Clif bar

M3 @ 3pm: Lunch from Subway
* Footlong Chicken Breast sub + provolone cheese
* 2 Tbsp honey mustard dressing
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M4 @ 5pm:
Grazing snacks
* 20 oz Gatorade
* 1 c All Bran Strawberry Medley cereal, dry
* 5 pieces salt water taffy


M5 @ 8pm: Dinner @ Cheesecake Factory[/U]
* 1 sourdough & 1 pumpernickel roll
* Tomato & Mozzarella Salad (pre-dinner)
* Seared Ahi Tuna w/ Wasabit Crust, veggies, & 1 c steamed white rice
Supplements:
2 Sesapure
3 Glucorell

M6 @ 10pm:
Drinks & Dessert
* 1/2 c vanilla ice cream
* 1 slice Apple Streusel Cheesecake
* 2 Red Raspberry martinis

TOTALS:
4756 calories
Fat: 146g, 28%
Carbs: 472g, 37%
Protein: 338g, 28%
Alcohol: 45g, 7%

Bedtime :sleep:: Midnight or so. Slept in on Sunday :) I :heart: cheat day; I didn't do so bad all day, so dinnertime was quite enjoyable! :D

[T-Cake]

Food + Exercise Log for Sunday, February 24, 2008


http://dl4.glitter-graphics.net/pub/431/431244qbbq7n6jyd.jpg (http://www.glitter-graphics.com)

Exercise

CARDIO:
60 minutes Stepmill
- 10 min. HIIT (30 sec. L8, 30 sec. L12)
- 10 min. steady state L8
- 10 min. HIIT
- 10 min. 100s (step patterns in increments of 100)
- 10 min. HIIT
- 10 min. steady state L8


Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 12:30pm:
* IsoPure ZeroCarb Juice, 1 bottle, Apple Melon

M2 @ 2:30pm: Lunch @ HOME
* 2 whole-wheat tortillas
* 8 oz ground turkey
* 3 Tbsp ff ricotta cheese
* 1/2 c mushrooms
* 1/2 c onions
* 3 Tbsp organic tomato sauce
* 1 piece salt water taffy
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* SF rice pudding cup

M4 @ 7:30pm: Dinner @ Orlando Ale House
* 6 oz grilled chicken breast + 2 pineapple rings
* 1 baked potato, no salt
* 1/4 c coleslaw
* SF Rice pudding cup (at home)
Supplements:
2 Sesapure
3 Glucorell

M5 @ 10pm:
* 4 servings SF Jell-o

TOTALS:
1679 calories
Fat: 39g, 21%
Carbs: 175g, 39%
Protein: 161g, 40%

Bedtime :sleep:: 11:30pm. Watchin' the Oscars -- my song that I :heart: from the movie/musical "Once" WON, so that's all I need to know. I should hit the sack ;)

[CK]

http://i187.photobucket.com/albums/x276/carbac2006/goodnight.jpg

[Florencia]

:hi5:

[Tweak]

Great workouts! That stair mill one looks killer!!!!

[Nick]

I love the mahi mahi at CF too... w/ double broccoli on the side. I really, really wish they would stop having the same two specials every time and just put the mahi and the salmon on the damn menu already :D

Have a great week!!!!

[*Bunny*]

I kick ass and I don't care. :) T shirt idea... :) What's shakin' Teacher of the century?

[Mrs Croft]

hi darlin :flowers:

[Tweak]

Ring ring ring ring ring ring ring.... banana phone!

Doo doo dee doo dee doo doo!

:banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana:


:flowers:

[T-Cake]

http://i187.photobucket.com/albums/x276/carbac2006/goodnight.jpg
Aw, that was cute :) :D


:hi5:
Hey girl! :kiss:


Great workouts! That stair mill one looks killer!!!!
It was, it was! I was d-renched! It was great; who needs spin class?! ;)


I love the mahi mahi at CF too... w/ double broccoli on the side. I really, really wish they would stop having the same two specials every time and just put the mahi and the salmon on the damn menu already :D

Have a great week!!!!
No kidding! We could literally recite the specials and soup of the day for Saturdays now if we had to ;) I've had their miso salmon but never the mahi as an entree. I'm not there to eat grilled fish :lol: Go you! :)


T shirt idea... :) What's shakin' Teacher of the century?
Oooh -- where's Trivial?!

O M G, I'm so effin' tired today again! I slept 7 hours last night but it's straight lecture day here in Teacherville and holy hell, it is EXHAUSTING! Ick -- I can already hear them running down the halls -- damn you kids, don't you know I have a hobby I want to sit at work and write about?!

So teacher of the century is... doing her job *sigh* :lol: BLAH (Types faster, types faster... they're coming!!!)


hi darlin :flowers:
Hello, so long, farewell! :kiss:


Ring ring ring ring ring ring ring.... banana phone!

Doo doo dee doo dee doo doo!

:banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana: :banana:


:flowers:
:roflmao:
AWESOME.
Ok, now you can tell everyone why I didn't post yesterday and why my Mon. log isn't up and where I was til 10pm last night, Ms. Banana Phone.

Okay... time to teeeeeeeeeeeach. Crazy-ass children.

[Tweak]

I called T Cake last night and we were on the phone for a little over an hour.

As I said in my log, just so you guys know, T Cake and I are totally gonna get married now. And Ulter shall be our flower girl. It will be lovely. You're all invited. ;) :lol:

I'm gonna go down and visit her sometime in the next few months-- I'd say probably sometime in April or May. :)

[T-Cake]

Food + Exercise Log for Monday, February 25, 2008


http://dl8.glitter-graphics.net/pub/745/745398seexesbui9.gif (http://www.glitter-graphics.com)

Exercise

LIFTING @ 6:30am:
Week Three, HEAVY DAY

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Three: Heavy Day (always on Mondays)

Warm-up: 5 minutes Treadmill, 10% incline 3.5 mph

1. Pendlay Rows (60-90 sec. rest between each)
WU: 45# x 15
Working sets:
65# x 15
75# x 12
80# x 10
85# x 8
95# x 6 PR this week was getting to 95# as my peak instead of 85# this week. :)

2. ATF Back Squats (90 sec. rest between each)
WU: 45# x 12
Working sets:
55# x 12
65# x 10
65# x 10 Got 2 more out on this set this week.
70# x 10
75# x 8 Peaked this week at 75#, 5 more than last week :)

3. Rack pulls (from just below knee height) (90 sec. rest between sets)
WU: 95# x 15
Working sets:
105# x 12
115# x 10
125# x 10
135# (2 plates) x 8 My straps broke on this :rant:
135# (2 plates) x 5 Tore my calluses on my hands through my gloves, so needless to say I let go of the bar early. I need to buy some wrist hooks ASAP.
I still love these; I was a little pissed about my strap ripping but kinda proud at the same time ;) :lol: Did 2 sets with plates this week instead of just one... I'll aim for 3 sets outta 5 next week; all I know is my hands are killing me...

4. Hammer Strength Iso-Lateral Shoulder Press (60 sec. between sets)
WU: 20# per arm (p/a) x 12
Working sets:
30# p/a x 10
32.5# p/a x 10
35# p/a x 8
35# p/a x 8
37.5# p/a x 6 PR for me again this week; I think this is my all-time highest at 37.5# per arm. Trying to get to the full plate... soon, soon :)

I STILL kick ass, people!!! :elephant: ;)

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Blue Raspberry

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c unsweetened applesauce
* 1/2 c ff cottage cheese
* 1 medium grapefruit
* 1 turkey burger patty (4 oz)
* 1/2 c brown rice
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 6:30pm: Dinner @ HOME
* 1 c whole wheat penne + 1/4 c sundried tomatoes
* 1 c grilled chicken breast, cubed
* 1/4 c medium onion
* 1/3 c tomatoes, diced
* 8 black olives
* 2 Tbsp ff ricotta cheese
* 2 pieces salt water taffy
Supplements:
2 Sesapure
3 Glucorell

M4 @ 9:45pm:
* 2 large eggs, over-medium

TOTALS:
1377 calories
Fat: 34g, 23%
Carbs: 129g, 35%
Protein: 144g, 42%

Bedtime :sleep:: ~10:30pm by the time I fell asleep -- but I was in bed by 10pm! Just couldn't fall asleep... go fig :lol:

[Florencia]

[QUOTE=T-Cake;14335]

[COLOR="Red"]I STILL kick ass, people!!! :elephant: ;)

:roflmao:http://dl6.glitter-graphics.net/pub/495/495076s7fh65qjcp.jpg (http://www.glitter-graphics.com)

[T-Cake]

Food + Exercise Log for Tuesday, February 26, 2008


http://dl.glitter-graphics.net/pub/957/957721uq6dukt4p5.jpg (http://www.glitter-graphics.com)

Exercise

CARDIO:
- 30 minutes Spinning bike (speed intervals & climbs)
- 15 minutes Stepmill L8 Steady-state


Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9:30am:
* IsoPure ZeroCarb Juice, 1 bottle, Blue Raspberry

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c unsweetened applesauce
* 1/2 c ff cottage cheese
* 1 medium grapefruit
* 1 4-oz turkey burger
* 1/2 c brown rice
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* 3/4 c dry cereal (Kellogg's Smart Start, Cinnamon Raisin)

M4 @ 6:30pm: Dinner @ HOME
* 1/2 c green beans + 1 slice turkey bacon + 2 tbsp mushrooms
* 7 oz turkey burger + buffalo wing seasoning/powder
* 1 whole-grain bagel minibread (burger roll)
* 1 slice lowfat cheddar
* 1 small baked potato
* 2 pieces salt water taffy
Supplements:
2 Sesapure
3 Glucorell

M5 @ 10:30pm:
* 1/2 bottle Isopure ZeroCarb Juice

TOTALS:
1532 calories
Fat: 33g, 20%
Carbs: 166g, 40%
Protein: 151g, 40%

Bedtime :sleep:: 10:30pm (headed to bed now). No training tomorrow so I can sleep in a bit, thank goodness. I've just been exhausted this week and today at work wore me the hell out.

[T-Cake]

I STILL kick ass, people!!! :elephant: ;)

:roflmao:http://dl6.glitter-graphics.net/pub/495/495076s7fh65qjcp.jpg (http://www.glitter-graphics.com)
ja ja ja ;)

[Hidngod]

Passin through teacher, lady.:banana::roflmao::grin::coolred:
Good work on the PRs.
Another idea for a T-shirt; Big sweaty smilie, frowning. Caption: I broke my wrist straps.

[Nick]

Congrats on the PR's! There is a real advantage to Pendlay rows with the quarters... the extra height off the ground due to the bigger plate is better for the back.

I used put 25s flat on the ground under any weight less than 135 to simulate that sort of bar height.

Great job with the diet your consistency is so impressive as always.

[Big Sky Guy]

Torn callouses are hawt! :heart:


Well, except when they bleed forever and you are trying to finish a workout :)

[Gymgurl]

Your the BEST teacher...I'd save you a seat in my spin class lol

[Nelms Fitness]

Freezing, yet? :wiggle:

[Bmoore535]

Kepp Up the Good work T

[T-Cake]

Passin through teacher, lady.:banana::roflmao::grin::coolred:
Good work on the PRs.
Another idea for a T-shirt; Big seaty smilie, frowning. Caption: I broke my wrist straps.
:lol: at the shirt AND "Teacher lady"

Just call me "Miss". The kids do ;) No, they do know my name, especially when they piss me off. Bitches ;) :lol:


Congrats on the PR's! There is a real advantage to Pendlay rows with the quarters... the extra height off the ground due to the bigger plate is better for the back.

I used put 25s flat on the ground under any weight less than 135 to simulate that sort of bar height.

Great job with the diet your consistency is so impressive as always.
GREAT suggestion and point about the quarters! Okay, DEFINITELY going to stack some plates to compensate for the height like you said -- I think it'll be a little while yet til I'm at 135 for Pendlays, but who knows. Once I get my new straps and my freakin' hands can HOLD ON for once... I might be doin' more than I thought possible.

My back is getting really wide, I think... my shirts are tighter across the back :nervous:

And thanks for the kudos on the diet! :) I've been at this for so long -- dieting day in and out, year-round for... YEARS (with Saturdays as exceptions)... it gets old but it's habit... I guess. *sigh* I envy people who can just eat whatever they are in the mood for (not binging... just not having to think about EVERY meal EVERY day EVERY bite).

Torn callouses are hawt! :heart:


Well, except when they bleed forever and you are trying to finish a workout :)
:rofl: I know, right! Ugh, I was so annoyed and my hands are STILL tore up today :( Owwwwww. But hey I'm tough girl.

The trainer at the gym came to me on Monday when I was done and told me he loves watching me lift (as do his clients). That was pretty rad. :)


Your the BEST teacher...I'd save you a seat in my spin class lol
THANKS! I'd love to take your class, girl! I took SBT's... I'm always up for an ass-kicking, even when on the road.


Freezing, yet? :wiggle:
Nope, feels good to me!!! :D :lol: I love a nice cool down! It'll warm up by the weekend.


Kepp Up the Good work T
Thanks, darlin' :rose:

[vballcoach]

Teacher's Rule:banana:

Although there are days I could definately do w/o the kids:wallbash:
Keep up the awesome work T

[T-Cake]

Teacher's Rule:banana:

Although there are days I could definately do w/o the kids:wallbash:
Keep up the awesome work T
:roflmao:

Yeah, the job would be SO MUCH EASIER without the kids in the way! Sheez! ;) Hilarious -- I say that all the time ;)

Thanks for the kudos.

I went to bed at 10:30 last night people, so I didn't log yesterday for ya' just yet, but I will.

[Tweak]

vballcoach's principal is super hot, apparently. I hate that he has a girlfriend. Grrrrr.

[*Bunny*]

Tcake pics

http://i18.photobucket.com/albums/b134/xxmandivxx/af/holly.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/holly.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/holly.gif
http://i18.photobucket.com/albums/b134/xxmandivxx/af/bf752a946bc6c03f3caef854e43798d6.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/bb2d94d88e83ad54d32614598f95e17b.jpghttp://i18.photobucket.com/albums/b134/xxmandivxx/af/741acd7e148402891a4ce6991145f4a5.jpg
http://i18.photobucket.com/albums/b134/xxmandivxx/af/6b14c68199d1fb361f7b62a8fabac8c9.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/6b14c68199d1fb361f7b62a8fabac8c9.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/6b14c68199d1fb361f7b62a8fabac8c9.gif

[Gymgurl]

i don't think I could be a teacher...I have 3 kids and just want to choke them 1/2 of the time lol.....Im glad there are people like you T....Your a special person!!

[T-Cake]

vballcoach's principal is super hot, apparently. I hate that he has a girlfriend. Grrrrr.
We have an academic dean at my school is a cutie pie too and super nice. Good friend of mine; gettin' married in a few weeks. Ulter teases me about him b/c last year the students would make fun of me and taunt me (and the dean) that we had a thing for e/o and it'd make me blush b/c I felt so stupid. So now Ulter knows and I'll never live those moments down... *sigh* Grrrrrreat.

According to him, everyone has a thing for me... yeahhhhh right. :lol:



Tcake pics

http://i18.photobucket.com/albums/b134/xxmandivxx/af/holly.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/holly.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/holly.gif
http://i18.photobucket.com/albums/b134/xxmandivxx/af/bf752a946bc6c03f3caef854e43798d6.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/bb2d94d88e83ad54d32614598f95e17b.jpghttp://i18.photobucket.com/albums/b134/xxmandivxx/af/741acd7e148402891a4ce6991145f4a5.jpg
http://i18.photobucket.com/albums/b134/xxmandivxx/af/6b14c68199d1fb361f7b62a8fabac8c9.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/6b14c68199d1fb361f7b62a8fabac8c9.gifhttp://i18.photobucket.com/albums/b134/xxmandivxx/af/6b14c68199d1fb361f7b62a8fabac8c9.gif
Those are AWESOME! I think I will re-do my siggy and use some if you don't mind :) I think the pics in the center are hilarious and WAY ME. I'll edit tomorrow.


i don't think I could be a teacher...I have 3 kids and just want to choke them 1/2 of the time lol.....Im glad there are people like you T....Your a special person!!
My latest thing has been to tell the kids to stop tormenting me because they are making me want to punch myself in the face. That gets the points across. :rofl: They're cute when they're not being ass-hats, dealing pot (today), skipping a class (today), cussing in the hallway (today) or fighting at lunch (again... today).

It was a crazy day.

Guys and gals, I did fine today with food and lifting -- got enough sleep last night... and I just feel ungodly AWFUL right now. Stuffy, sore throat, chapped lips... ugh :(

I'm going to bed. I'll log yesterday and today tomorrow. Sorry for not keeping up but I seriously feel like crap and I don't want this cold :( :sadwavey:

[vballcoach]

My latest thing has been to tell the kids to stop tormenting me because they are making me want to punch myself in the face. That gets the points across. :rofl: They're cute when they're not being ass-hats, dealing pot (today), skipping a class (today), cussing in the hallway (today) or fighting at lunch (again... today).

It was a crazy day.
What day of teaching isn't?? I thought that is why we went with the profession, to keep us on our toes and keep life interesting

Guys and gals, I did fine today with food and lifting -- got enough sleep last night... and I just feel ungodly AWFUL right now. Stuffy, sore throat, chapped lips... ugh :(

I'm going to bed. I'll log yesterday and today tomorrow. Sorry for not keeping up but I seriously feel like crap and I don't want this cold :( :sadwavey:

I just got over something really nasty. Lost my voice for over two weeks. That makes teaching pretty interesting. Not to mention my nasty cough that nothing could help(even the prescription cough medicine didn't stop the cough, just knocked me the F@#k out.:tongue2:

Get lots of rest and feel better:flowers:

[Nick]

And thanks for the kudos on the diet! :) I've been at this for so long -- dieting day in and out, year-round for... YEARS (with Saturdays as exceptions)... it gets old but it's habit... I guess. *sigh* I envy people who can just eat whatever they are in the mood for (not binging... just not having to think about EVERY meal EVERY day EVERY bite).


Those people are meanie heads :(

[Tweak]

Feel better, baby! :kiss: :flowers:

[Florencia]

Get well! Listen to your body like Q!

[T-Cake]

I am so far behind. :(

Okay, kids, I'm sick. Went to work today after I trained (hoping that training would make me feel better -- it didn't) and ended up leaving work early. Came home, slept all afternoon, went to dinner, rested all evening.

I just feel awful :( I'll go lift tomorrow but who knows how hard. Better than skipping it altogether though.

Can you tell I'm not logging today? Just too sick to really care to focus; at least I trained. :dunno: :(


I just got over something really nasty. Lost my voice for over two weeks. That makes teaching pretty interesting. Not to mention my nasty cough that nothing could help(even the prescription cough medicine didn't stop the cough, just knocked me the F@#k out.:tongue2:

Get lots of rest and feel better:flowers:
Thanks, I'm tryin' to heal up. Everyone has been sick here in the last month: I'm apparently the last person to get it but at least it's this week and not next week when we'll have friends in town.


Those people are meanie heads :(
Yeah well I ate whatever I wanted today; nothing too insane, I guess, but I know I have to feed myself to heal up.


Feel better, baby! :kiss: :flowers:
Thanks :sleep: :heart: I just need to go back to bed.


Get well! Listen to your body like Q!
I did -- I always want to be superwoman and stay at work and stick through the day but I just felt awful. Even the kids could see something was wrong with me and gave me zero issues about leaving. They hate to see me sick, those little boogers love me. :lol:

I will post Wed. food and Thurs. food/lifts tomorrow. I know I said today but I'm just spent, sorry!

[Beverly McD.]

:flowers:Feel better soon!

[Big Sky's Bride]

I hate being sick because it slows me down and I loose my schedule! I am sorry that you are down and out.

I recently learned that if I start feeling bad and get extra rest in the beginning I usually pull through. In fact I have taken sick leave to sleep all day before I get really sick. Problem: I used up my last 2 sick days for the school year to take BSG to his military base for deployment. Dern!

Hang in there! :flowers:

[T-Cake]

:flowers:Feel better soon!
Thanks, I'm doing much better today :) :banana:


I hate being sick because it slows me down and I loose my schedule! I am sorry that you are down and out.

I recently learned that if I start feeling bad and get extra rest in the beginning I usually pull through. In fact I have taken sick leave to sleep all day before I get really sick. Problem: I used up my last 2 sick days for the school year to take BSG to his military base for deployment. Dern!

Hang in there! :flowers:
Thanks for the well-wishes, and YES, you SO get it out those sick days! :lol: Each school year we get 5 sick days and 5 personal days. Personals don't roll-over to next year, but sick do.

ANYWAY, I had 2 deaths in my family this year, so that ate up 4 of my 5 sick days (death of others is classified as "sick days"), so I have ONE LEFT this school year! For me to take the 1/2 day off, leaves me with 1/2 a day left til June 1. :nervous:

But I still have 4 personals left :lol: :evil[1]: :lol: Tempting, tempting.

I'm the same way as you though -- get lots of sleep and water early on and I heal up sooner than later.

Today I felt much better but OMG, woke up with the BIGGEST sugar headache from that damn ice cream last night! CANNOT do that anymore! That happened last time I had ice cream like that about 4 months ago and I forgot about it. No more of that! The dessert I eat at Chessecake Factory on Saturday doesn't do that to me, ever but that huge dose of Marble Slab (Cold Stone-type) does. :rant: Just not worth it.

Today I have been logging at home; cooked lunch here, so keeping it cleaned up til dinner. Figured since I had a cheat last night for dinner then I'd better a 1-cheat-Friday and 1-cheat-Saturday instead of just forgetting last night happened.

[T-Cake]

Food + Exercise Log for Wednesday, February 27, 2008


http://dl8.glitter-graphics.net/pub/382/382618dxuffsz93r.jpg (http://www.glitter-graphics.com)

Exercise

None! Day off. :sleep:

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner --> Not today; no workout.
Beta-alanine, 1 Tbsp --> Not today; no workout.
Taurine, 1 tsp (mixed into my water bottle) --> Not today; no workout.
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1.5 bottle, Peach Mango & Apple Melon

M2 @ 12:50pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 2.5 servings Tuna Fish, Garlic and Herb
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 6:45pm: Dinner from Pei Wei Asian Diner
* 2 Vietnamese Chicken Salad Rolls
* 2 servings brown rice
* 2 servings Honey-Seared Chicken
Ordered SHRIMP b/c it was lower in cals; came home to find out they gave me chicken instead. :rant: Oh well; it was still good.
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
1977 calories
Fat: 46g, 22%
Carbs: 220g, 44%
Protein: 165g, 35%

Bedtime :sleep:: 10:30pm

[T-Cake]

Food + Exercise Log for Thursday, February 28, 2008


http://dl5.glitter-graphics.net/pub/379/379175xo51g57agh.jpg (http://www.glitter-graphics.com)

Exercise

LIFTING @ 6:30am:
Week Two, Circuit Day #2

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Two: Circuit Day #2

Warm-up: 5 min. treadmill, 10% incline, 3.5 mph

Circuit A @ Cable Station
1. Face pulls w/ rope grip
a, b, c) 50# x 15 PR -- up by 5# for all 3 rounds
2. Cable bicep curls w/ rope grip
a) 30# x 15 Up 3 reps
b, c) x 12
3. Reverse crunches
a, b, c) x 25 Added 5 reps on last 2 rounds

HIIT #1: 10 minutes Precor Elliptical, height 12, resistance 10. 30 second sprint intervals, repeat.

Circuit B @ T-Bar Row Station
1. T-bar rows
a) 45# x 12 Up 2 reps
b, c) x 10
2. Standing Arnold Presses
a, b, c) 20# dbs x 12 4 more reps on round c
3. Step-box up & overs (plyo)
a) x 30 Up 5 reps
b) x 28 Up 3 reps
c) x 25 (over & back is one rep)

HIIT #2: Ab work: Medicine ball crunches w/ 4# ball overhead
1. 30 reps
2. 30 reps
3. 40 reps
(30 sec. rest in between sets)

Food

M1 @ 9:30am:
IsoPure ZeroCarb Juice, 1 bottle, Mango Peach

M2 @ 1:05pm: Lunch @ SCHOOL
* Pei Wei, 2 servings Chicken Lettuce Wraps
* 1 medium grapefruit
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* 1 Pei Wei Vietnamese Chicken Salad Wrap

M4 @ 7pm: Dinner @ HOME
* 1 c T-Cake's Taco Soup + 1 Tbsp ff sour cream + 1 Tbsp lowfat cheese
* Baked potato + 2 Tbsp ff sour cream + 2 Tbsp lowfat cheese
* SF rice pudding cup
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
1465 calories
Fat: 21g, 13%
Carbs: 198g, 50%
Protein: 130g, 36%

Bedtime :sleep:: 9pm Felt like total crap :( Felt the sickness comin' on, so I went to bed wayyyy early. Still woke up and trained the next day.

[takniteasy]

Glad you are feeling better!:wiggle:

With all that we put our bodies through, we need to give them a break when they say "Stop!". ;)

[T-Cake]

Food + Exercise Log for Friday, February 29, 2008


http://dl3.glitter-graphics.net/pub/814/814633njp5e1udzf.jpg (http://www.glitter-graphics.com)

Exercise

Cardio @ 6:30am:
- 30 minutes stationary bike intervals w/ 10# dbs (1 min. sprint, 1 min. pace, 1 min. curls, 1 min. tri pushes, sprint, pace, 1 min. shoulder presses, 1 min. lateral raises -- all while pedaling... repeat)
- 15 min. Stephill L8 steady-state
Random Bicep Drop-sets:
* Seated Bicep Curls: 25# dbs x 10
- 30 sec. rest
* Standing Bicep Curl drop-sets down the rack:
- 25# dbs x 10
- 20# dbs x 16
- 15# dbs x 15
- 10# dbs x 13
Ab Work:
* Overhead rope crunches seated on exercise ball
- 15# cable x 20
- 20# cable x 20
- 25# cable x 25
(30 second rest between sets)


Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Apple Melon

Came home from work sick :(

M2 @ 1pm: Lunch @ HOME
* T-Cake's Taco Soup (1 cup)
* 2 slices whole wheat bread + 2 slices cheddar + 4 oz deli turkey
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

3 hour nap

M3 @ 5:30pm:
* 1.5 c cereal, dry

M4 @ 7pm: Dinner @ California Pizza Kitchen
* Greek pizza
* Water... lots of water.
Supplements:
2 Sesapure
3 Glucorell

M5 @ 8pm @ Marble Slab Creamery:
* Heath-covered waffle bowl
* Birthday cake ice cream + white chocolate chips + cookie dough

TOTALS:
? calories
I have no idea how to log this and frankly, I was too sick to care. :) My body was sickkkkkkkk and I know food and sleep would only benefit me. :dinner: :sleep:

Bedtime :sleep:: 12am Watchin' TV and loungin' around.

[T-Cake]

Glad you are feeling better!:wiggle:

With all that we put our bodies through, we need to give them a break when they say "Stop!". ;)

Exactly -- it was much needed. I'm still being careful and taking it as easy as I can. Rest, sleep and water... that's all I can do, right?

Good thing, though, was after I trained today I felt really good instead of sore, achy and crappy like I did after yesterday's session. That's a good sign of bounce-back.

Still being careful though. Training makes me feel better more often than not. Now I seem to just have chapped lips and a cough that won't quit... no more fever though :)

[Big Sky's Bride]

:elephant: Glad you are on the mend!

[vballcoach]

I'm glad you are feeling better:jumpjoy:

[T-Cake]

Food + Exercise Log for Saturday, March 1, 2008


http://dl9.glitter-graphics.net/pub/996/996189e99c9dh7ik.gif (http://www.glitter-graphics.com)

Exercise

LIFTING @ 11am:
Week Two, Circuit Day #3

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Two: Circuit Day #3

Warm-up: 5 minutes Stepmill L8

Circuit A @ Squat Rack or a corner
1. Lumberjack squats
a, b) 80# x 12 Up 10# from last week
c) 85# x 12 Put another 5# on
2. 1-arm tricep row + push-up
a) 15# dbs x 9 rows per arm (1 push-up between each row)
b) x 10 per arm
c) x 7 per arm All in all, more reps this week than last; still trying to find my groove again on these, though; I used to be able to do 3x10 no problems.
3. Leaning lateral DB raises
a) 12# SDB x 15 per side
Changed to... Single Plate Front Raises
b) 25# plate x 12
c) x 10
I just hated how those lateral raises didn't do crap for my shoulders but were hurting my elbows.

HIIT #1: 10 min. treadmill: 3.3mph, start at 10%, climb to 15%, and back down to 12% in 1 min. increments

Circuit B @ Decline Bench
1. DB decline bench press
a) 25# dbs x 15 Started higher weight this week; 3 more reps added.
b) x 12
c) x 10 maxed out :D
2. Weighted decline sit-ups
a, b, c) holding 25# plate x 20 5 more reps per round this week.
3. DB standing military presses
a) 20# dbs x 10
b) x 8
c) x 6 Yikes -- I was worn out. Didn't do as well this week as last week.

HIIT #2: N/A


Food
CHEAT DAY :evil[1]:

M1 @ Noon:
IsoPure ZeroCarb Juice, 1 bottle, Passion Fruit

M2 @ 1pm:
* 1/3 c skim milk
* 3/4 c All Bran Strawberry Medley cereal

M3 @ 1:45pm: Lunch @ HOME
* 1.25 c whole wheat noodles
* 1 c diced chicken breast
* 1 serving turkey pepperoni
* 3 Tbsp ff ricotta cheese
* 6 asparagus spears
* 1/3 c artichoke hearts
* 2 Tbsp diced roasted red peppers
* 1/3 c mushrooms
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M4 @ 2:45pm:
* SF pudding cup
* SF rice pudding cup
* 10 large strawberries

M5 @ 6pm:
* Banana Bread Clif Bar

M6 @ 7:30pm: Dinner @ Cheesecake Factory
* Tomato & Mozzarella Salad
* 1 pumpernickel roll
* 20-oz seared Ahi Tuna Steak w/ Wasabi Crust
* 1 c white rice + 2 Tbsp sauce made w/ heavy cream (?) + 1/2 c veggies
Supplements:
2 Sesapure
3 Glucorell

M7 @ 9:30pm:
Drinks & Dessert
* PB Chocolate Cheesecake
* 1 Red Raspberry martini

TOTALS:
4358 calories
Fat: 146g, 30%
Carbs: 395g, 33%
Protein: 357g, 33%
Alcohol: 23g, 4%

Bedtime :sleep:: Midnight. And I e-filed my taxes today too, which rules. First time I've done them myself, so I felt so special :D :clap:

[T-Cake]

:elephant: Glad you are on the mend!

I'm glad you are feeling better:jumpjoy:
Thanks, ladies! Me too. I'm not totally better but I'm getting there.

Off to crank out some cardio. :nod:

[Que_66]

http://i68.photobucket.com/albums/i9/Que_66/getwell-1.gif

[claire]

I hope you are feel better :kiss: How do you like lumberjack squats? They are on my list of exercises to try. I have just not got around to them yet.

I thought about you on myvacation. I don't know how you eat clean when eating out. I think I did better this vacation but still ate too much.

[T-Cake]

http://i68.photobucket.com/albums/i9/Que_66/getwell-1.gif
That's so cute. :)

Thanks, Que. :kiss: I'm doing better today; still sniffly but I kicked ass at the gym, so that's sign #1 that I'm back in the game :bear:


I hope you are feel better :kiss: How do you like lumberjack squats? They are on my list of exercises to try. I have just not got around to them yet.

I really like them, actually. No strain on my knees so long as I use proper foot angle and placement a la ATF form. What else I like is that I hold the bar in the dead center of my chest (thumbs and palm support on both sides -- no crazy twisting of fingers around the bar), so this forces my anterior delts to keep the bar up too. When ** and Nelms showed me the move, Nelms holds it in front and ** rests it on her shoulder and then switches sides. I'm afraid it would cause an imbalance on the spinal erector so I'd rather hold in front and consider it a compound move, ya' know? I know it minimizes the weight I'll push with my lower half, but I'm okay with that -- my shoulders need the work just as much.

I thought about you on myvacation. I don't know how you eat clean when eating out. I think I did better this vacation but still ate too much.
Haha -- practice, my dear, PRACTICE. Nearly 9 years of writing down my food on a pretty-much daily basis makes a huge difference. I know which foods have kept me within reason and which will put me over cals for the day... so if I'm away from logging, I can at least wing it.

[Pebbles]

Feel Better Soon, nothing sux more then wanting to keep up with your normal schedule and your body just can't keep up!!!! Hope you feel 100% SOON!!! :flowers:

[Hidngod]

Hey chica. :greengrin:
Man, I'm lovin these new smilies.
Glad to see you're feeling better. There's a LOT of crap floating around this year.

[takniteasy]

So glad you are back in action!:biggthumpup:

I gotta ask because I have looked but not seen anything on this: What are "Lumberjack squats"?

[Scarlett]

Yay for feeling better!

But seriously.. every other entry in your log somehow involves the Cheesecake Factory and I'm JEALOOOOHS :drool: :drool: :drool: ..shame on Tallahassee and Lakeland for not having them, it's like my favorite place ever. :tear:

[claire]

So glad you are back in action!:biggthumpup:

I gotta ask because I have looked but not seen anything on this: What are "Lumberjack squats"?


Here is a link...

TESTOSTERONE NATION - Exercise of the Week: The Lumberjack Squat (http://www.t-nation.com/readArticle.do?id=1713043)

[takniteasy]

Thanks Claire! That looks like something I may be able to try in the near future! Yay for being able to do squats again!:coolred:

[T-Cake]

Feel Better Soon, nothing sux more then wanting to keep up with your normal schedule and your body just can't keep up!!!! Hope you feel 100% SOON!!! :flowers:
Hey girl, good to see you back! Missed you! And yes, I so badly just want to feel all better -- was doin' well earlier today and started crashin' around 7pm again all of a sudden. Just want to post-up here and get to bed. :)


Hey chica. :greengrin:
Man, I'm lovin these new smilies.
Glad to see you're feeling better. There's a LOT of crap floating around this year.
I dig the smilies too. Thanks for the well-wishes -- and seriously, TONS of illnesses this year, you're right! I'm lucky I've only had this to deal with. It sucks but it could be much worse!


So glad you are back in action!:biggthumpup:

I gotta ask because I have looked but not seen anything on this: What are "Lumberjack squats"?

VVV the link that Claire put up is what I do. :) You can put the edge of the bar in the corner of a cage/squat rack (something anchored), but I put mine yesterday up against the wall on the floor, and it worked just fine. Very versatile. :)


Yay for feeling better!

But seriously.. every other entry in your log somehow involves the Cheesecake Factory and I'm JEALOOOOHS :drool: :drool: :drool: ..shame on Tallahassee and Lakeland for not having them, it's like my favorite place ever. :tear:
:lol:
Yesssss, the CF is only in my log to torment you ;)
It's my favorite place too -- thus we go every Saturday -- thus you see it in my log every week. :) We've been so much to this particular one that we know 1/3 of the waitstaff and 1/2 the hostesses (and both bartenders and barbacks) too... we don't wait anymore :lol: We skip the 90 min. to 2 hour wait altogether b/c we're that nice/cool... so anytime you want to join us, just let us know! :)


Here is a link...

TESTOSTERONE NATION - Exercise of the Week: The Lumberjack Squat (http://www.t-nation.com/readArticle.do?id=1713043)
That would be it. :) I really like 'em :) They're harder than they look, especially on the arms.

[T-Cake]

Food + Exercise Log for Sunday, March 2, 2008


http://i120.photobucket.com/albums/o174/sarafour20/Marilyn/Philippe-Halsman-Marilyn-Monroe-wit.jpg

Exercise

Cardio @ 11am:
60 minutes Stepmill
- 10 minutes HIIT (30 sec. L8, 30 sec. L12)
- 10 minutes L8 steady-state
- 10 minutes HIIT again
- 10 minutes L8 steady-state
- 13 minutes 100s (100 steps per leg in different patterns)
- 7 minutes HIIT again


Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 12:30pm:
* IsoPure ZeroCarb Juice, 1 bottle, Passion Fruit
* 1/2 oz cashews

M2 @ 2pm: Lunch @ HOME
* 1.75 servings Boboli whole-wheat crust
* 1/4 c each grilled peppers, onions and tomatoes
* 1 Tbsp tomato paste
* 1 serving turkey pepperoni
* 2 Tbsp lowfat mozzarella cheese
* 4 Tbsp FF ricotta cheese
* 6 oz ground turkey, cooked
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 4pm:
* SF rice pudding cup

M4 @ 7pm: Dinner @ Ale House
* 3 small tortillas
* 1/4 c cheddar cheese
* 2 Tbsp salsa
* lettuce/tomato
* 9 oz mahi mahi, grilled
* 1/2 c red beans and rice
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
1687 calories
Fat: 42g, 22%
Carbs: 164g, 35%
Protein: 186g, 43%

Bedtime :sleep:: 10:30pm (a.k.a. NOW) :nod:

[Big Sky's Bride]

Your log is so thorough. How do you keep track of calories? How could I learn how many calories I should be taking in?

Great job at getting back at it girl!

[Nick]

Nice job getting the hour of cardio in, I love the way you mix it up!

[T-Cake]

Your log is so thorough. How do you keep track of calories? How could I learn how many calories I should be taking in?

Great job at getting back at it girl!
Thanks for the kudos. :)
I use Fitday.com to track my calories, so a lot of my foods are repetitive (especially my weekday lunches) or they are custom foods I cook with time and again for me and the family (e.g. the tortillas, the ff ricotta cheese, the salsa, the turkey, stuff like that). Just lots of time on Fitday adding a food in here and there makes it very easy to use up.

The best suggestion I can give you on how many calories to consume is to go by your current body weight in lbs (example: 175) and multiply it by 10. This would make your daily calorie consumption 1750 per day, approximately.

When I advise on this, I'll tell folks to create a range, rather than one set number (especially if it's a lifestyle and not someone prepping for contest -- that'd be more strict, obviously). I tend to drop the "magic number" by 100 for the "low end" and add 50 to it for the "high end", so the range would be 1650 to 1800 calories per day, giving you 150 calories of wiggle room.

Now that is for the active person, mostly meaning someone that puts in 5 days a week (or so) doing 45 minutes of training (cardio or lifting). That doesnt' take into account your job and/or if your lifestyle is sedentary or active. But for the most part, the 10x weight rule isn't too far off. If you trained that day, aim for the higher end. If you took the day off, aim for the lower end.

As time goes on, you'll find that the body wont' be so picky about high and low b/c it's conditioned to just BURN, period. This comes with time, so the basics in the beginning are a big help. :)

I hope that helps you! Sorry so long!


Nice job getting the hour of cardio in, I love the way you mix it up!
Thanks, Kabs. I like that set-up too. Tried out that pattern (10 min. increments, reading time included) a few weeks ago and liked that 1. I wasn't bored, 2. I sweat like a madwoman and 3. got some studying done all at once. :woot: Can't beat that.

[T-Cake]

Preview Comparison Pics

Check out the leg difference in the back alone from Jan. 29-ish to March 1st (about 1 month). I took other shots too but too bloated in the tummy so we'll re-do them soon, but I was super proud of this!

BEFORE is on the LEFT. AFTER is on the RIGHT.
http://i68.photobucket.com/albums/i31/troychak/compbackdblbi03020128.jpg

[JEAH]

Damn nice work. Drop sets with bicep curls are tough, even when you hit the real light weight the pump is insane.

[Pebbles]

WOW Awesome improvement!!!!!!!!!

[T-Cake]

Food + Exercise Log for Monday, March 3, 2008


http://i68.photobucket.com/albums/i31/troychak/colorful-2.jpg

Exercise

LIFTING @ 6:30am:
Week Three, Circuit Day #1
Usually I do my heavy day today, but I broke my straps last week and was waiting for them in the mail. They came this afternoon, so Heavy Day will now be Thursday... and I did Thursday's circuit lifting today instead. :elephant: I love my new straps!!! :heart:

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Three: Circuit Day #1

Warm-up: 5 minutes elliptical w/ arms, L10: 30 seconds upright w/ arms, 30 seconds no arms/hunched sprint, repeat.

Circuit A @ Leg Extension machine
1. Leg extensions
a, b, c) 40# each leg x 15 Weight is up.
2. Drag barbell "curls"
a, b) 40# curl bar x 15 3 more reps on round 2
c) x 12
3. Ceiling ab presses (glute pushes)
a, b, c) BW x 25 Did 5 more reps per round this week.

HIIT #1: 10 min. Stationary bike HIIT: 30 sec. L12 sprint, 30 sec. L13 pacing/steady pedal, repeat.

Circuit B @ Cable Station
1. Plie' squat holding single DB (SDB)
a, b) 45# SDB x 20 Added 5 more reps this week for round b
c) x 15
2. 1-arm cable tricep pressdown
a) 17.5# x 12 per arm Added 2 more reps here this week; triceps were sooooo sore already, too, so it was rough!
b, c) x 10 per arm
3. 1-arm cable row, standing
a) 35# x 12 per arm
b, c) 37.5# x 10 per arm Increased weight

HIIT #2: Ab work
Overhead rope crunches sitting on exercise ball
- 20# cable x 20
- 30# cable x 20 x 2 sets
V-ups on bench
- BW x 3 sets x 10

Food

M1 @ 10am:
IsoPure ZeroCarb Juice, 1 bottle, Blue Raspberry

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 1.5 c T-Cake's Taco soup
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 7pm: Dinner @ Amigo's Tex-Mex
* 1.5 servings tortilla chips + 3/4 c salsa
* 1 cheese enchilada
* 1 chicken enchilada
* 1 chicken hard taco
* 1/2 c spanish rice
* 2 Tbsp pinto beans
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
1644 calories
Fat: 41g, 23%
Carbs: 192g, 43%
Protein: 140g, 35%

Bedtime :sleep:: 10:45pm. I feel like poo. :(

[Hidngod]

Wow, that's great, Cakers. In such a short time, too.

[T-Cake]

Damn nice work. Drop sets with bicep curls are tough, even when you hit the real light weight the pump is insane.
Thanks! :) And yes, that was the first time I tried them (b/c the gym was empty enough and no one was in my way). WOW -- I was surprised at that pump too, big time. I'll definitely do those again, just thrown in now and again. :)


WOW Awesome improvement!!!!!!!!!
Thanks. It's kinda hard to see in those pics, but if you put the most recent ones up against the ones from November -- O M G, y'all would freak! It is an INSANELY HUGE difference.

[T-Cake]

Wow, that's great, Cakers. In such a short time, too.
Thanks. I really think the smooth-out, if anything, is getting more and more obvious (I think, at least!)

[CK]

Preview Comparison Pics

Check out the leg difference in the back alone from Jan. 29-ish to March 1st (about 1 month). I took other shots too but too bloated in the tummy so we'll re-do them soon, but I was super proud of this!

BEFORE is on the LEFT. AFTER is on the RIGHT.
http://i68.photobucket.com/albums/i31/troychak/compbackdblbi03020128.jpg

The legs are leaner, the muscle in your arms is starting to pop out big time and your sides are leaner and your booty is tighter!!!! AWESOME!!!!

[Big Sky's Bride]

[I hope that helps you! Sorry so long!]


Long not a problem! I am hungry for information. I appreciate you taking the time to write me a detailed response. I will check that out and see where it takes me.

My students (high schoolers) made me a mega card 3 feet big and all signed it encourging me to hang in there while my hubby is gone! They made it for me while I was absent-taking him to the base last week. It is days like today that help me fall in love with teaching again!


How is teaching going for you? Students start to ramp up because the weather starts to warm up. It can be hard to keep them focused this time of the year.


What is your preferred cardio?

Great improvements! Thanks for posting pix so we can see your incredible transformation! Wowzuh!

[Mrs Croft]

wow!!! what a difference a month makes :D big difference in the hips/bum/thigh area girl :clap:

[T-Cake]

[I hope that helps you! Sorry so long!]


Long not a problem! I am hungry for information. I appreciate you taking the time to write me a detailed response. I will check that out and see where it takes me.

My students (high schoolers) made me a mega card 3 feet big and all signed it encourging me to hang in there while my hubby is gone! They made it for me while I was absent-taking him to the base last week. It is days like today that help me fall in love with teaching again!


How is teaching going for you? Students start to ramp up because the weather starts to warm up. It can be hard to keep them focused this time of the year.

I hear you on those "Okay, I actually love you kids" kinda moments. Half the time my 8th graders make me want to punch myself in the face with insanity -- but they are really good kids, truth be told -- but I made them that way. Heck, I threatened them that way :lol: ;) Every bunch has the a-hole kids but I got lucky this year I think (watch, today they'll be total ass-hats just to disprove me).

That is awesome about the card :) I :heart: that. Cracks me up when I get Valentines and Christmas presents or a roll of paper towel out of nowhere as a gift... hilarious. I'm like, "But you hate me...?" and they swear they don't. They're parents swear I'm their favorite teacher... yeahhhh. :lol: I'm just loud. :o

What is your preferred cardio?

My list of cardio choices is like this:
- Walking uphill on treadmill
- Spinning (bike) classes
- Spin bike ALONE
- Stationary bike with upper body intervals with 10# dbs in intervals
- Stepmill

I find that the ones that burn off the fat the most are Spinning and Stepmill, easily. I always do intervals on the Spin bike (in class or alone) and Stepmill is sometimes HIIT, sometimes steady-state and sometimes a mix of both (See: Sunday's cardio). But in terms of getting my legs down, getting my butt leaner and making me sweat the most -- those two are winners. I like to have options though.

Oh and I'm a step aerobics junkie but I'm not allowed to go anymore b/c it's too novice and I can't get my heartrate up :( But I like that too ;)

Great improvements! Thanks for posting pix so we can see your incredible transformation! Wowzuh!
You're welcome and thank you. :)


wow!!! what a difference a month makes :D big difference in the hips/bum/thigh area girl :clap:
Thanks! :)

Off to burn some more off. Kinda late for the gym but whatever -- I have a hacking cough still so I slept a bit later. :o

[Tweak]

Hi baby! :)

Your pics look great! I see a big difference in your legs-- they look lean and long. You suck. lol

You're doing great-- I hope you're feelin 100% in no time. :flowers: :kiss:

[vballcoach]

Looking good girl! One fine lady;)

[T-Cake]

Hi baby! :)

Your pics look great! I see a big difference in your legs-- they look lean and long. You suck. lol

You're doing great-- I hope you're feelin 100% in no time. :flowers: :kiss:
Haha, they're lean and I suck. Awesome! :lol: You're too funny.

Thanks for the compliment and the well-wishes.
My voice is still cracking amidst my coughing. I sound like a pre-pubescent boy (which, OMG, my students just cracked up listening to today).


Looking good girl! One fine lady;)
Thanks, hun! :) Workin' workin' workin'. *sigh* That and training just make life crrrrrrrazy. And here's a story you'll appreciate: There is a teacher in our very big district who confiscated a note from a 14 y/o girl in his class that she was passing to a friend. Her cell # was on it; so what does he do? He TEXTS HER over 30 times over the weekend with "suggestive" stuff.

O M F G -- this is an EDUCATOR?! What a effin' IDIOT! How did he not think he was going to get caught? The girl saw the text, called the number and got the voicemail of her TEACHER, so now that dude is just effed.

So yeah -- w t h. We were all laughing at work this morning about what a moron that guy is (he doesn't work at my school).

In the meantime, I'm teaching labs this week and one station in class is about calculating density of *drumroll* "2 balls". O M G-- so imagine Miss T-Cake telling the kids that one ball is the "HAPPY BALL" (no joke) and the other is the "UNHAPPY BALL". They were LAUGHING and so was I! ;)

Edit: If you drop both balls from the same height, the happy ball bounces and the unhappy ball does not. It just falls flat on the floor with a thud. It has to do with their different densities even though both balls appear to be the same size/shape/color/texture.

So then I have to tell them how to find the volume of the balls... and they're asking me why one ball is happy and one is unhappy *sigh* :rofl: I mean... they're 14! What do you expect, people?!

I just thought you'd like those stories.
A day in the life of me... after the gym.

[CK]

that teacher needs to be.... well I won't say. Hope you feel better soon.

[vballcoach]

WTH is wrong with these people??:rant: It's people like that that give the rest of us a bad name.
We had a teacher up here that over the summer was busted for having a relationship with a girl on his volleyball team. She was 16 this summer, but I guess it started when she was 14. I've coached with the guy....:brickhead:
So needless to say we have to be pretty catious with any of our male coaches now. It's like you said, do they honestly think that they are not going to get caught???:dunno:

rar

[T-Cake]

that teacher needs to be.... well I won't say. Hope you feel better soon.
... Castrated? :lol:

I'll say it! It's true! That guy is a total idiot.
And when I saw the pic on TV of him, I KNEW he teaches the same subject as me b/c I'd seen that face in a training before last year. Ass-hat!


WTH is wrong with these people??:rant: It's people like that that give the rest of us a bad name.
We had a teacher up here that over the summer was busted for having a relationship with a girl on his volleyball team. She was 16 this summer, but I guess it started when she was 14. I've coached with the guy....:brickhead:
So needless to say we have to be pretty catious with any of our male coaches now. It's like you said, do they honestly think that they are not going to get caught???:dunno:

rar
Geeeeez!
You know, when I was in HS, I had a teacher who (in the past) "supposedly" dated a girl on his softball team, and that rumor just stuck with him FOREVER. We had such an impression of this guy b/c of that... and now as a teacher, the fact that he was still employed tells me it wasn't true... and man, the poor guy probably went through hell for it.

But THIS dude and the one you coached with... ugh! :roflmao: I mean, SERIOUSLY, who uses their OWN PHONE to contact a student! I won't even call a parent from home, let alone a kid! Just nuts to me! Makes for interesting gossip, though.

[Florencia]

Whistleeeeeeeeeeeeeeee!!!! Big time standing ovation!!!
H YOU are one hell of a woman!!!!!!!!!

[wlmcrae]

Hi T-Cake,

Just dropping in - I read your log all the time and enjoy it immensely. You are doing VERY well with the goals and your latest pics really show it. Yay, T-Cake!

(And yay for your patience and 'training' of 'your' kids. I admire teachers!)

[dubdubs]

did someone say drop sets... hit em girl. I did these alot the other day geez I can't remember with what body parts, but they are tough with any muscle.. legs, shoulders, tris, bis, etc. etc...

great work girl.. keep at it.. :grin::grin::grin::grin::hi5::hi5::hi5::hi5:

[takniteasy]

Looking hawt there, Sgt. Caker!:clap:

You are a walking testimonial to the incredible benefits of commitment, dedication, perseverance and "Circuits".:coolred:

[T-Cake]

Whistleeeeeeeeeeeeeeee!!!! Big time standing ovation!!!
H YOU are one hell of a woman!!!!!!!!!
Thank you very much :) That is a huge compliment :)


Hi T-Cake,

Just dropping in - I read your log all the time and enjoy it immensely. You are doing VERY well with the goals and your latest pics really show it. Yay, T-Cake!

(And yay for your patience and 'training' of 'your' kids. I admire teachers!)
I'm so glad you posted! Thanks for makin' my night, and somebody's gotta work with those kids! :lol: I'm just crazy enough to handle it most days ;) Thanks for being a cheerleader for me :) That's great. :)


did someone say drop sets... hit em girl. I did these alot the other day geez I can't remember with what body parts, but they are tough with any muscle.. legs, shoulders, tris, bis, etc. etc...

great work girl.. keep at it.. :grin::grin::grin::grin::hi5::hi5::hi5::hi5:
I'm going to keep at it with those random bicep drops. If it's something that I'm actually FEELING there, then I'm gunning it. I need major bicep growth still to catch up with my tris, so thanks for the reinforcement! :)


Looking hawt there, Sgt. Caker!:clap:

You are a walking testimonial to the incredible benefits of commitment, dedication, perseverance and "Circuits".:coolred:

Thanks, gurl :) You're kickin' ass yourself, seriously!

And get this -- Muscle & Fitness HERS this month in Phase 3 of their 3-month series has this ENDURANCE training with "little to no rest between sets" (which really means 30 secs between moves and 2 minutes between sets) and they are saying 2 moves is "superset" (duh) and that 3 moves is "triset" (which is basically how I set up my circuits... just heavier weights and NO REST between anything).

The article even has the scientific explanation for WHY this type of workout allows one to build mass and shed fat all at once. :bear: It was SO COOL to read that and say, "I do that!!! That's what I do!!!" and now finally know the science behind it. :)

It basically said that rest periods allow for the lactic acid build-up (that occurs as you lift) to be metabolized. When you don't rest, the lactic acid simply ACCUMULATES but doesn't have the time (rest time) to be broken down.

SO this accumulation of lactic acid generates a surge in growth hormone (GH) and we all know here that GH is not only critical to LBM gains but to BF loss as well. I read that and was like :elephant:. I felt so cool :D

[T-Cake]

Food + Exercise Log for Tuesday, March 4, 2008


http://dl2.glitter-graphics.net/pub/847/847142d8fny7oe2b.jpg (http://www.glitter-graphics.com)

Exercise

Cardio @ 6:30am:
* 30 Stepmill
- 10 min. HIIT (30 sec. L8, 30 sec. L12, repeat)
- 10 min. L8 steady-state (reading)
- 10 min. HIIT again (same as above)
I could have gone longer but I got a late start out the door this morning and had to rush to work for a meeting -- so 1/2 hour was all I had but I busted my ass faster and harder. Nothing else I can do about it, ya' know? :)

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 10am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 3/4 c cous cous
* 4 oz ground turkey + 1 serving turkey pepperoni + 2 Tbsp each onions and green peppers
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* 1oz cashews
* 1.5 Pei Wei spring rolls

M4 @ 7:45pm: Dinner @ Macaroni Grille
* 1.5 c whole wheat noodles
* 3 oz shrimp + 1/4 c each scallops and crab meat
* 1/2 c grilled eggplant & peppers
* 1/2 c spicy marinara sauce
* 1/2 c grilled onions
* 1 c spinach leaves, cooked
* 3/4 loaf bread :evil[1]:
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
2012 calories
Fat: 52g, 24%
Carbs: 239g, 44%
Protein: 157g, 32%

Bedtime :sleep:: 10:30pm Still coughing; voice is nearly gone. I'm going to get a long night's sleep tonight since I can. :heart:

[Big Sky's Bride]

Looking good, girl! :woot::woot:

I will be taking some students to one of the best photograhy schools in the nation this weekend for a seminar! I will invited to participate in the classes as well free of charge. :artist: I am so glad that on this trip, parents are responsible for ALL the chaperoning. Yehaw!

Thanks for all the great logging. You are an inspiration.:hi5:

[Nick]

Nice job getting as much cardio as you can in.... hope that sleep has u feeling better.

[Tweak]

I hope you get your voice back-- and way to keep hitting the gym when you're not feeling 100%. I'm the biggest crybaby ever when I get sick. I'm amazed I haven't had a full-fledged cold or flu this winter. That's a frickin miracle!

:flowers:


Hey, girlie, what the heck am I doing next week? Sunday is my last day of this circuit rotation. Am I starting a new one?:evil[1]:

[T-Cake]

Looking good, girl! :woot::woot:

I will be taking some students to one of the best photograhy schools in the nation this weekend for a seminar! I will invited to participate in the classes as well free of charge. :artist: I am so glad that on this trip, parents are responsible for ALL the chaperoning. Yehaw!

Thanks for all the great logging. You are an inspiration.:hi5:
That'll be a fun trip! :) Chaperoning the kids without having to be with them every second is wayyyyy nice. You know, those are the best moments with the kids -- when you're all just chillin' out, talking, getting to know their little brains... and they don't hate you b/c you just kicked their ass with a test or something. They're actually cute and funny and sweet when I'm not making them work :lol:


Nice job getting as much cardio as you can in.... hope that sleep has u feeling better.
Thanks, Kabs.
The cough is still here... but the sleep was realllllly nice. Took awhile for my voice to get going this morning and had to step out of a meeting at work b/c my cough was goin' crazy... but meh -- what can I do? I'm going to log today and then get to bed *kinda* early. :)


I hope you get your voice back-- and way to keep hitting the gym when you're not feeling 100%. I'm the biggest crybaby ever when I get sick. I'm amazed I haven't had a full-fledged cold or flu this winter. That's a frickin miracle!

:flowers:


Hey, girlie, what the heck am I doing next week? Sunday is my last day of this circuit rotation. Am I starting a new one?:evil[1]:
I usually get sicker more often too so I'm right there with you! SO happy this is "all" I have to deal with, though losing a voice in an all-speaking, all-day job is really aggravating, even today. Monday I'll be okay again I know... just a couple more days. I hope you make it through the season healthy!

I just posted to you in your log about your training and choices I'm giving you, just tell me what you want and I'll follow through and have it ready for you by Sunday night. That works great for me b/c we have company til Friday and I'm just not feelin' with-it when I'm home and coughin' anyway :)

[T-Cake]

Food + Exercise Log for Wednesday, March 5, 2008


http://dl7.glitter-graphics.net/pub/153/153107boc6gz9si8.jpg (http://www.glitter-graphics.com)

Exercise

None! Day off. :sleep:

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner --> Not today; no workout.
Beta-alanine, 1 Tbsp --> Not today; no workout.
Taurine, 1 tsp (mixed into my water bottle) --> Not today; no workout.
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 9:30am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 12:50pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 1 serving turkey pepperoni + 4 oz ground turkey + 2 tbsp each onions & green pepper
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 6:45pm: Dinner @ Ale House
* 3 torillas
* 9 oz grilled mahi mahi
* 1/4 c cheddar
* 1/3 c salsa + lettuce/tomato
* 3/4 c red beans & rice
Supplements:
2 Sesapure
3 Glucorell

M4 @ 8:30pm:
* 1 Tbsp ANPB
* SF Jell-o pudding cup

TOTALS:
1608 calories
Fat: 32g, 18%
Carbs: 171g, 38%
Protein: 174g, 44%

Bedtime :sleep:: 11pm. Doing my Heavy Day stuff tomorrow since I didn't have my new straps yet on Monday -- now I have them (they came in the mail :bear:) so I'm looking forward to my session in the a.m. :)

[Florencia]

http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com) http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com) http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com) http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com)

[bigdamray]

Hi Cakers!!

[Tweak]

Just a quick hi and a thank you! :) :hi5:

[CK]

Hope today's session went well!

[~peaches~]

Stopping by to show some love :)

[Hidngod]

Good for you for sticking with it when you're feelin ill, & getting what you can when you're short on time. You are, indeed, awesome.

:roses::whistler::hammersmash::partydots: I'm lovin these new smilies, too.

[T-Cake]

http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com) http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com) http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com) http://dl8.glitter-graphics.net/pub/687/687658hr6skwfpde.gif (http://www.glitter-graphics.com)
I love it! :lol: :heart: SO me... but hairier ;)


Hi Cakers!!
Hey Ray! :kiss:


Just a quick hi and a thank you! :) :hi5:
No problema, chica ;)


Hope today's session went well!
It did; took awhile, but it was great. :) I'll post in a few.


Stopping by to show some love :)
Why, hello there darling!!! :wavey3:


Good for you for sticking with it when you're feelin ill, & getting what you can when you're short on time. You are, indeed, awesome.

:roses::whistler::hammersmash::partydots: I'm lovin these new smilies, too.
I love the smileys too :D Never too many, far as I'm concerned!
And thanks for the kudos. I am still sick :( :( :( and last night woke up with a coughing spell that kept me awake for a longgggg time... so that's frustrating... but I still like the gym in the morning and doing SOMETHING. Clears my head a little before work, so I'm happy I do what I can.

[T-Cake]

Food + Exercise Log for Thursday, March 6, 2008


http://dl9.glitter-graphics.net/pub/942/942059xh1hbvhrwm.gif (http://www.glitter-graphics.com)

Exercise

LIFTING @ 6:30am:
Week Four, HEAVY DAY

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Four: Heavy Day (usually on Mondays, but switched it with Thursday this week due to straps issue)

Warm-up: 5 minutes Treadmill, 10% incline 3.4 mph

1. Pendlay Rows (90 sec. rest between each)
WU: 45# x 15
Working sets:
65# x 15
75# x 12
85# x 8
95# x 8 Got 2 more reps out this week.
100# x 6 :pr4: for weight

2. ATF Back Squats (90 sec. rest between each)
WU: 45# x 12
Working sets:
55# x 12
65# x 10
70# x 10
75# x 8
75# x 8 Still peaked @ 75 this week, but ended with 2 sets instead of one so sorta-:pr2: for that. I just don't want to push my knees too much too soon. I'd rather master my form more than anything else on squats. I focused on the negative motion today, and FINALLY found the right grip for me! :woot:

3. Rack pulls (from just below knee height) (90 sec. rest between sets)
WU: 95# x 15
Working sets:
105# x 13
115# x 10
125# x 10
135# (2 plates) x 9 Got in one more rep this week
140# x 5 :pr4: for weight :D and my new IronMind straps fuggin' R U L E! :Rawk:

4. Hammer Strength Iso-Lateral Shoulder Press (60 sec. between sets)
WU: 20# per arm (p/a) x 12
Working sets:
30# p/a x 10
32.5# p/a x 10
35# p/a x 8
37.5# p/a x 6 Progressed faster to this weight.
40# p/a x 6 :pr4: for weight :D

Overall, it was a great workout. MAN, this type of training takes for-ev-er though compared to circuits, but I still enjoy it and relish in my vain moments, I suppose. :) It was nice to be done and not drenched like circuit or straight-cardio days! :) All my moves had a final peak weight that was higher... and all my lifts progressed faster within the time frame, so that is great. :poser:

Food

M1 @ 9:30am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c unsweetened applesauce
* 1/2 c ff cottage cheese
* 1 medium grapefruit
* 1/2 c cous cous
* 4 oz ground turkey + 1 serving turkey pepperoni + 2 Tbsp each onions and green peppers, grilled
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5:30pm:
* SF pudding cup

M4 @ 6:30pm: Dinner @ Fuji Sushi :elephant:
* 24 pieces sushi :angel:
O M G, it was sooooooooo good :D
Supplements:
2 Sesapure
3 Glucorell

M5 @ 8:30pm:
* 3 Lindt chocolate truffles :pig:

I tell ya', kids... when I'm feelin' sick and coughing non-stop... I just want to eat what I want to eat. :) BUT I LOGGED! :D

TOTALS:
1843 calories
Fat: 34g, 17%
Carbs: 265g, 56% :evil[1]: :rofl: Whachagonnadoboutit?! :fightingswords:
Protein: 122g, 27%

Bedtime :sleep:: ~10:30pm by the time I fall asleep. Hopefully no coughing spells tonight :( Goodnight people :heart:

[Florencia]

http://dl.glitter-graphics.net/pub/692/692281io7etjpgjb.gif (http://www.glitter-graphics.com)

[CK]

Great job on the pr's even with being sick!

[bigdamray]

PR Machine!!

[Tweak]

1. I'm SOJEALOUS of your sushi. OMG!
2. GOOD JOB ON YOUR PRs!!!!!


You're a MACHINE, woman!

[Nick]

Nice job on the sick PR's you gangsta you. I feel the same way when it comes to eating when I am sick!!!!

[claire]

Great job on all the PRs! Your calories still looked good. Just a little low on protein.

[T-Cake]

http://dl.glitter-graphics.net/pub/692/692281io7etjpgjb.gif (http://www.glitter-graphics.com)
Thanks, I needed that! :heart:
The voice came back today but I'm sniffly and coughing a bit still. Lectured all day at work... and get this -- I'm teaching tomorrow too on a Saturday. A coworker is sick for a special camp we do at work, so they needed a qualified (i.e. the best one who can drive in) replacement to teach instead.

That... would be me. :wiggle:


Great job on the pr's even with being sick!
Thanks. In the gym, I've been fine mostly because of the 30-minute drive there at 6am to wake me up. :lol: It's the rest of the day I'm fogging or sniffling or coughing. *sigh*


PR Machine!!
:bear: Hooray! Every poud or rep increase has to be worth something, right? :)


1. I'm SOJEALOUS of your sushi. OMG!
2. GOOD JOB ON YOUR PRs!!!!!


You're a MACHINE, woman!
1. You should be jealous of it. I have been wanting sushi for soooooo long it seems. :)
2. thank you :heart:

And "I get that a lot". I'm a machine!!!! :poser:


Nice job on the sick PR's you gangsta you. I feel the same way when it comes to eating when I am sick!!!!
Thanks for the kudos :D Seriously, I just can't really bear to care about my macros this week... or even cals too much. I just don't feel good -- and the fact that I don't binge eat on total junk is a huge victory for me.

Besides -- I'm still burnin' it up apparently! :lol: I continue to look smaller and bloat is back down again. I'm okay with that! :redevil:


Great job on all the PRs! Your calories still looked good. Just a little low on protein.
I do know that :) Usually I'm, like, 40 or 35% protein on a low day but yesterday was ridiculous mostly due to the sushi -- but I knew that ahead of time :) We had company in town and promised to go for sushi Thurs. night. Well, they left a night early to drive back home due to weather, and suddenly it was just Ulter and I... and I slowly saw my sushi dreams fading...

... so I pouted and he took me :lol: No no no... he took me anyway because he knew how excited I'd been to go out for it that night. He doesn't cave in to my pouting -- he's a tough cookie. :boxing:

[takniteasy]

:roses:

I just had to, cause I am digging the new smilies!

Besides I wanted to stop in to see how you are feeling and say Hi!

[strawberryriddick]

Cakey, if you're coughing like crazy, try some guafenisen (sp?), it's a decongestant. If you have good medical coverage, go to your pharmacist and ask for it straight up. Otherwise, you have to snag some Robustussin. It's the same stuff. Anyway, it'll help clear you up.

If it's accompanied by a sore throat, try 2 tbl vinegar of your choice OR 2 tbl honey + lemon juice. The acidity kills that nasty shit. The honey also helps dehydrate it. That's what works for my buddy, I'm a vinegar gal.

[T-Cake]

:roses:

I just had to, cause I am digging the new smilies!

Besides I wanted to stop in to see how you are feeling and say Hi!

Thanks, darling. I'm doing okay.

I had to teach this morning (on a Saturday) and I was up way late last night writing lesson plans for this thing I had to teach. Ugh -- just soooooo tired. My body is sceaming for sleep and I just took a short little nap but woke up after a little bit. :dunno: Hopefully tomorrow morning I'll feel healed up -- my body is feelin' stressed right now :( Thanks for the well-wishes though.


Cakey, if you're coughing like crazy, try some guafenisen (sp?), it's a decongestant. If you have good medical coverage, go to your pharmacist and ask for it straight up. Otherwise, you have to snag some Robustussin. It's the same stuff. Anyway, it'll help clear you up.

If it's accompanied by a sore throat, try 2 tbl vinegar of your choice OR 2 tbl honey + lemon juice. The acidity kills that nasty shit. The honey also helps dehydrate it. That's what works for my buddy, I'm a vinegar gal.
Thanks, girl :) My cough is much much better today but now I have a sore throat for the most part; I'm pretty certain it's lack of sleep. I might try the vinegar though -- anything at this point. My co-worker said she's had this remnant of the same thing for, like, the last month. How aggravating.

I'm just glad I got my flu shot this year or this could be worse, who knows?!

I need to log yesterday, I know. Maybe I'll do that in a few.

[strawberryriddick]

Eff flu shots...immunizations take care of common viruses and bacteria, so what the hell is my immune system for? Small pox is one thing, but another flu shot because they managed to mutate last year's flu virus is something else!

Remember your protein: it builds muscles because muscles are cells and protein rebuilds cells. Help rebuild your throat cells with extra protein. Instead of milk, try mixing it with coffee (if you like coffee). This helps dehydrate the crap in your throat, which speeds up the killing process.

[Hidngod]

Eff flu shots...immunizations take care of common viruses and bacteria, so what the hell is my immune system for? Small pox is one thing, but another flu shot because they managed to mutate last year's flu virus is something else!

Remember your protein: it builds muscles because muscles are cells and protein rebuilds cells. Help rebuild your throat cells with extra protein. Instead of milk, try mixing it with coffee (if you like coffee). This helps dehydrate the crap in your throat, which speeds up the killing process.

Since you mentioned honey, I have a question I'm hoping you'll be able to answer. I have some honey but it's turned thick, coagulating. Do you know how to reliquify it?

[T-Cake]

Eff flu shots...immunizations take care of common viruses and bacteria, so what the hell is my immune system for? Small pox is one thing, but another flu shot because they managed to mutate last year's flu virus is something else!

Remember your protein: it builds muscles because muscles are cells and protein rebuilds cells. Help rebuild your throat cells with extra protein. Instead of milk, try mixing it with coffee (if you like coffee). This helps dehydrate the crap in your throat, which speeds up the killing process.
My school district provided me one for dirt cheap (5 bucks) which covered the 2 most prominent strains from last flu season or what they predicted for this season. I'm always a skeptic on this since I teach science and I know those strains mutate fast as lightning... but hey, it was cheap. I have to say, I have been less sick this school year than last year at this time, so I'm thinking the shot might have kept something at bay, but who knows? :)

I'm usually pretty good with my protein; I drink a juice variety though, not powder, so I don't mix it with anything. It comes in glass bottles, ready to go. I've been so-so this week with my diet because of lack of interest on my part, admittedly. I just want to feel better -- hard to care about my macros right now :lol: But at least my cals are still okay (aside from today, cheat day), and my workouts are the same. All I can do, I guess!

Exercise, sleep and chugging water are usually the things that work best for me. Sweat it out, flush it out, sleep to heal, repeat. Oh and mouthwash more often than usual -- burn that crap out :lol:


Since you mentioned honey, I have a question I'm hoping you'll be able to answer. I have some honey but it's turned thick, coagulating. Do you know how to reliquify it?
Microwave, I'm guessing.
I don't know that honey goes bad... so I'm assuming that's all it would take. 'Nuke the honey bear! :bear:

[strawberryriddick]

Since you mentioned honey, I have a question I'm hoping you'll be able to answer. I have some honey but it's turned thick, coagulating. Do you know how to reliquify it?
Yes. It's something that happens when...I forget if it's because honey draws in moisture and this crap happens, or if the honey just gets to cold. In any case, the way to fix it is to heat it up. You can try the microwave, or a warm water bath on the stovetop (if it's in a plastic container, I'd do the microwave...better try the water bath in there for shits and giggles).

Keep honey at 70 degrees F to prevent it from going all wonky, or just buy "spun honey," which is more spreadable and partially crystallized anyway. If you like your liquid honey and you can't keep it at 70 degrees F, don't go crazy with reconsituting it. Only do this a few times as the honey starts to taste more bland.

Imma shoot this to you in a PM just to make sure you get it.


T-Cake: Honey is essentially non-perishable because of the amount of sugar in it. You know how they preserve condesned milk? It's a 1:1 ratio of milk to sugar. Honey is mostly sugar with a little liquid, and I guess we beasts love sugar, but the microbes do not. LOSERS!

[T-Cake]

Food + Exercise Log for Friday, March 7, 2008


http://dl2.glitter-graphics.net/pub/519/519422mn6g5a0p39.jpg (http://www.glitter-graphics.com)

Exercise

Cardio @ 6:30am:
* 20 min. Stepmill all HIIT (30 sec. L8, 30 sec. L12, repeat)
* 20 min. Stationary bike w/ 10# dbs (1 minute intervals: L13 pace, L12 sprint, L13 pace, 60-sec. bicep curls, 60-sec. overhead extensions, pace/sprint/pace, 60-sec. lateral raises, 60-sec. overhead presses, repeat all)

I was going to do the whole workout on Stepmill but my knees are bothering me :( I just realized I ran out of Glucosamine Chondroitin on Monday and haven't picked any back up! :ohnoes: Better get on that ASAP

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 10am:
IsoPure ZeroCarb Juice, 1 bottle, Blue Raspberry

M2 @ 1:05pm: Lunch @ SCHOOL
* SF rice pudding cup
* 1 medium grapefruit
* 2.5 servings Tuna Fish, Starkist Tuna Creations, Herb & Garlic
* 3/4 c wheat noodles + 1/5 c grilled chicken + 1 Tbsp artichoke hearts + 2 Tbsp each mushrooms/onions + 1/4 c asparagus, chopped
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 6pm: Dinner @ HOME from Pei Wei Asian Diner
* 2 servings brown rice
* 2 servings Honey-Seared Shrimp
* 2 spring rolls
Supplements:
2 Sesapure
3 Glucorell

M4 @ 8:30pm:
* 1 spring roll

M5 @ 10:30pm:
* 3 Vietnamese Chicken Salad rolls

TOTALS:
2229 calories
Fat: 62g, 26%
Carbs: 266g, 46%
Protein: 156g, 29%

Bedtime :sleep:: 1am :violin: :green: Had to teach on Saturday at the last minute so I was up working on lesson plans and writing/typing worksheets. What a mess :( I'll have to sleep on Saturday night instead... stinks that we lose an hour to daylight savings time too. *sigh*

If I get some time tomorrow, I want to look at my Fitdays back to back and see what my carbs are like day to day. I know they're higher than usual in the last couple weeks -- but I've also seen huge changes in my body the last few weeks too... so I'm wondering if I'm not-consciously carb cycling or calorie cycling and if that is something I should be doing on purpose. Going to at least take a looksie. Maybe I'm just :green: and a :pig: I bet that's it :lol:

[IliekFude]

T CAKE!!
KEEP IT UP N KEEP SMILIN!
GOOD LOOKIN WORKOUTS IN HERE!

[CK]

hope you get some good sleeps, I am interested to hear about the carbs. What changes specifically have you noticed?

[T-Cake]

T CAKE!!
KEEP IT UP N KEEP SMILIN!
GOOD LOOKIN WORKOUTS IN HERE!
Thank you :) And even if I'm not smilin', at least my avi is ;)


T-Cake: Honey is essentially non-perishable because of the amount of sugar in it. You know how they preserve condesned milk? It's a 1:1 ratio of milk to sugar. Honey is mostly sugar with a little liquid, and I guess we beasts love sugar, but the microbes do not. LOSERS!
Thanks for the info and for helpin' him out.
I personally don't like honey, oddly enough :lol: Love sugar... but never been a straight-honey person. :dunno: I'll cook with the sugar free kind now and then if a recipe calls for it but other than that, it's MIA from the house/diet.


hope you get some good sleeps, I am interested to hear about the carbs. What changes specifically have you noticed?
Wellll... sleep sucked last night :( Woke up coughing again. Then I lost an hour because of daylight savings... I just feel rotten today, honestly.

Cried this morning for dumb reasons... and 10 min. later T.O.M. hit me. :rolleyes: What can ya' do, ya' know? *sigh* Thank you for checking up on me, though :kiss: Tons to get done today in terms of house stuff, run errands... but my motivation to do much is pretty gone since I'm so exhausted. I'm just being a big :baby:


Food Reflections as of late

As for the changes -- well the long and short of it is that I've taken photos in the last 5 months about every 5 weeks, and though I've seen changes each time, I think my legs have leaned out the most this last month. SO I'm seeing that they changed the most in the shortest period of time yet... so I looked at my diet yesterday.

In the last 2-3 weeks, my diet has been more like 45c/30p/25f instead of my goal which is 40p/30c/30f. So not only is are my carbs UP overall, they are the dominant over protein. I hadn't noticed it was so consistent 'til Claire pointed it out... so I looked.

Sure enough, about 5-6 days a week it's been carb heavier. I've been calorie cycling too, like this:
1400
1600
1800
1500
1700
2000
Cheat day (4500)

Granted, I've been feeling sick the last 2 weeks so none of this has been on purpose... but it's given me some food for thought.

My reflections are just to listen to my body and not be so hard with myself on my cals and macros especially. Cals are fine -- I don't WANT to be close to 2000 a day, but if it happens once a week (in addition to cheat day), it doesn't look like my world is ending. Had I been doing this a year ago, all progress would have stopped (last year I went through this phase where I was eating, like, 2000 a day for a longgggg time).

It also appears that I need to keep my goal of 40p/30c/30f... but if I don't hit that every day, it's not a huge deal.

So I guess bottom line is that I can make a best effort as I have been, listen to my body, and so long as I'm eating the right things, I'll continue to progress.

I'm not a competitor... so it's really not as important for me that I hit every gram, calorie and percentage on the head, I guess.

And that's all I gotta say about that... :nod:

[SBT]

Hope you are almost back to 100% by now...

Your diet always looks YUMMY to me :p

[kara]

wow t-cake just checking out your log...you are so on point!!! lookin' awesome!

[T-Cake]

Hope you are almost back to 100% by now...

Your diet always looks YUMMY to me :p
Thanks, duckie :kiss: Gettin' there... just need some more sleep. This week at work should be relatively easy and nothing to do at home, thank goodness, so that will help.

Glad you enjoy my eats. Yours are always mega creative too; some expensive stuff in there that I need to try out at some point (e.g. coconut oil, different extracts, etc.) but I admire all the cool stuff. :)


wow t-cake just checking out your log...you are so on point!!! lookin' awesome!
Thanks, Kara! You're my hero, so that's awesome coming from you. :D

[~peaches~]

Just checkin in:)

hmm this week you've been sick and TOM is paying you a visit, and you still kept it together!:Rawk:

[CK]

Thank you :) And even if I'm not smilin', at least my avi is ;)


Thanks for the info and for helpin' him out.
I personally don't like honey, oddly enough :lol: Love sugar... but never been a straight-honey person. :dunno: I'll cook with the sugar free kind now and then if a recipe calls for it but other than that, it's MIA from the house/diet.


Wellll... sleep sucked last night :( Woke up coughing again. Then I lost an hour because of daylight savings... I just feel rotten today, honestly.

Cried this morning for dumb reasons... and 10 min. later T.O.M. hit me. :rolleyes: What can ya' do, ya' know? *sigh* Thank you for checking up on me, though :kiss: Tons to get done today in terms of house stuff, run errands... but my motivation to do much is pretty gone since I'm so exhausted. I'm just being a big :baby:


Food Reflections as of late

As for the changes -- well the long and short of it is that I've taken photos in the last 5 months about every 5 weeks, and though I've seen changes each time, I think my legs have leaned out the most this last month. SO I'm seeing that they changed the most in the shortest period of time yet... so I looked at my diet yesterday.

In the last 2-3 weeks, my diet has been more like 45c/30p/25f instead of my goal which is 40p/30c/30f. So not only is are my carbs UP overall, they are the dominant over protein. I hadn't noticed it was so consistent 'til Claire pointed it out... so I looked.

Sure enough, about 5-6 days a week it's been carb heavier. I've been calorie cycling too, like this:
1400
1600
1800
1500
1700
2000
Cheat day (4500)

Granted, I've been feeling sick the last 2 weeks so none of this has been on purpose... but it's given me some food for thought.

My reflections are just to listen to my body and not be so hard with myself on my cals and macros especially. Cals are fine -- I don't WANT to be close to 2000 a day, but if it happens once a week (in addition to cheat day), it doesn't look like my world is ending. Had I been doing this a year ago, all progress would have stopped (last year I went through this phase where I was eating, like, 2000 a day for a longgggg time).

It also appears that I need to keep my goal of 40p/30c/30f... but if I don't hit that every day, it's not a huge deal.

So I guess bottom line is that I can make a best effort as I have been, listen to my body, and so long as I'm eating the right things, I'll continue to progress.

I'm not a competitor... so it's really not as important for me that I hit every gram, calorie and percentage on the head, I guess.

And that's all I gotta say about that... :nod:

It is interesting that you say that, my trainer has me on 70c/30p/30f and it has only been 14 days, but the most improvement has been in my legs which is usually the last to improve. However, I am supposed to be 1600 and when I plugged it into fitday it was 1900 so I will be talking to her about that because I have had no weight gain or loss but it will be interesting to see the BF measurements...

With that being said, forgive my ignorance but is circut training with the same premisses as supersetting? therefore more endurance required so you may infact need hire carbs? I am asking for myself too :p

I hope you get more sleep tonight!

[T-Cake]

Just checkin in:)

hmm this week you've been sick and TOM is paying you a visit, and you still kept it together!:Rawk:
I'm tryin' to at least! Thanks for checkin' in. I'm sad my weekend is over already... I feel like I barely got one... :( Oh well. 5 more days and I'll get it again... but this time w/o teaching on a freakin' Saturday! :tongue3:


It is interesting that you say that, my trainer has me on 70c/30p/30f and it has only been 14 days, but the most improvement has been in my legs which is usually the last to improve. However, I am supposed to be 1600 and when I plugged it into fitday it was 1900 so I will be talking to her about that because I have had no weight gain or loss but it will be interesting to see the BF measurements...

Yeah for sure talk to her about the cals -- and what did you mean instead of 70?! :lol: Otherwise your trainer needs to take her basic math again ;)

With that being said, forgive my ignorance but is circut training with the same premisses as supersetting? therefore more endurance required so you may infact need hire carbs? I am asking for myself too :p

Well, I got the initial idea for "circuits" from ** when she told me how she teaches her boot camp classes: several moves right after another. But I think she was only doing 1 set of everything.

So I took that idea and decided I would weight train like that and combine it with the premise of supersetting (so you're right). The difference with my version of circuits is this:
1. Supersets are 2 moves, and my workouts are typically 3 moves (so they're called Trisets).
2. Supersets usually have you do the superset... and then rest before doing it again. I don't rest -- I immediately do the superset (or in my case, the triset) again twice through.

And the science behind it (I think I posted in my log earlier but not sure) is that because I don't rest, the lactic acid building up in my muscles does not have time to metabolize (this happens during rest periods). So since it is building up as I'm working, it triggers a release of growth hormone (GH). This is how I manage to still show gains (the GH release) and lose fat at the same time (the cardiovascular nature of the workout as well as the GH release both help with fat loss to an extent).

I hope you get more sleep tonight!
Thanks, me too. Ulter's trying to tell me to go to bed... stupid daylight savings time. :( I wanted to get my log up tonight from yesterday and today but just no time to do both.

Synopsis, though:
Yesterday was cheat day. Hit lots of PRs on my lifts, so that was good.

Today was cardio only. Did an hour of HIIT on the Precor elliptical ("Rails Off Limits", as Bunz says), with a full-out 60 sec. sprint every 5 minutes.

Diet today was awesome. Way down on cals. Looking at my weeks of fitday yesterday really got me to see just how high I'm letting the numbers get, so I've decided to start watchin' that better. Plus I'm feeling better so that will help the urge to overeat as well.

[SBT]

LOL @ more expensive stuff :p

I shop cheap silly, my extract only cost about $2 a bottle, but I love them because they make the combo possibilities endless ;)

[CK]

My error with the calculationsLOL... it is 70.9c/10p/13f.

I am doing kinda what you are then LMAO, I do three exercises (12/14/12/10), with absolutely no rest inbetween any either and no rest between sets. LMAO... its a good thing I know what I AM DOING (ohhh lawd)

Go to BED!!! lol :heart::heart::heart:

[Tweak]

TOM is the worst visitor ever. He visted me last week.

I think you're doing great. And at least you're aware of what your macros are, girly. You're kickin' ass and takin' names every day you work out-- even when you're sick!

Thanks for writing workouts for me that will make me walk funny for a week or two. :kiss:

:ily:

[T-Cake]

LOL @ more expensive stuff :p

I shop cheap silly, my extract only cost about $2 a bottle, but I love them because they make the combo possibilities endless ;)
And you may share those endless possibilities whenever you like :D


My error with the calculationsLOL... it is 70.9c/10p/13f.

I am doing kinda what you are then LMAO, I do three exercises (12/14/12/10), with absolutely no rest inbetween any either and no rest between sets. LMAO... its a good thing I know what I AM DOING (ohhh lawd)

Go to BED!!! lol :heart::heart::heart:
That's how I felt too! I know what I do works... but it was awesome to see it written up and explained (the science behind it). :) And 70% carbs, holy cow! I can't go that high... I'll feel sick, I think. I start to get all woozy feelin' and my body will crave protein if I shovel carbs all day. Weird... whodathunk that would be how I roll someday? :lol:


TOM is the worst visitor ever. He visted me last week.

I think you're doing great. And at least you're aware of what your macros are, girly. You're kickin' ass and takin' names every day you work out-- even when you're sick!

Thanks for writing workouts for me that will make me walk funny for a week or two. :kiss:

:ily:
Oh believe me, my TOM is being wayyyyyyyyy nicer to me this month than last so far. WAY. Last month was hell on earth... make that, like, 6 weeks. Longgggg story, wayyyyy painful... sooooo glad it's over and seemingly back to normal timing/pain levels.

You're welcome for the program. I'm happy to write it so long as you do it (which you do) and so long as you get results from it (which you seem to be). You're the one that does all the work, girl! :)

Now I have some mad loggin' to do right now... and then it's bedtime!

[T-Cake]

Food + Exercise Log for Saturday, March 8, 2008


http://dl7.glitter-graphics.net/pub/229/229327pfzf2y1t2x.jpg (http://www.glitter-graphics.com)

Exercise

LIFTING @ 1pm:
Week Three, Circuit Day #2

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Three: Circuit Day #2

Warm-up: 5 min. Stepmill L8 steady-state

Circuit A @ Cable Station
1. Face pulls w/ rope grip
a) 55# x 10
b) 50# x 10, 55# x 5 Mis-racked weight stack :rolleyes:
c) 55# x 12 55# is :pr4: for weight in all 3 rounds.
2. Cable bicep curls w/ rope grip
a, b, c) 30# x 15 Went up by 3 reps last 2 rounds; :pr2:
3. Reverse crunches
a, b, c) x 25

HIIT #1: 10 minutes Stepmill: 5 min. steady-state L8; 5 min. HIIT 30sec L8, 30secL12, repeat.

Circuit B @ T-Bar Row Station
1. T-bar rows
a) 47.5# x 10
b, c) x 9 :pr4: for weight :D
2. Standing Arnold Presses
a) 20# dbs x 15 Up by 3 reps here. :)
b, c) x 12
3. Step-box up & overs (plyo)
a, b, c) On 2 risers: 30 over & back :pr2: for reps this week.

HIIT #2: Ab work:
Overhead rope sit-ups/back extensions on flat bench
80# x 15 x 3 sets
80# x 12 x 1 set

Food
CHEAT DAY :evil[1]:

M1 @ 8:30am:
IsoPure ZeroCarb Juice, 1 bottle, Blue Raspberry

M2 @ 2pm:
IsoPure ZeroCarb Juice, 3/4 bottle, Apple Melon

M3 @ 3:30pm: Lunch @ Quizno's
* 2.5 c lettuce, shredded + 1/4 c tomatoes + 1 c grilled chicken + 1/3 c shredded cheddar
* 1/3 c honey mustard dressing
* 1 large piece of flatbread
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M4 @ 5pm:
* SF rice pudding cup

M5 @ 8pm: Dinner @ CheeseCake Factory
* 1 pumpernickel roll + 1/2 pat butter
* 1.5 c cream of chicken & artichoke hearts soup
* Mesa Chicken
- 12 oz grilled chicken breast
- 1 c spanish rice
- 3/4 c tomato sauce
- 1/3 c corn relish
Supplements:
2 Sesapure
3 Glucorell

M6 @ 9:30pm:
* 1 Red Raspberry martini
* Peanut Butter Fudge Ripple Cheesecake, 1 slice (no whip cream)

TOTALS:
3279 calories
Fat: 103g, 29%
Carbs: 285g, 33%
Protein: 271g, 34%
Alcohol: 23g, 5%

Bedtime :sleep:: Midnight-ish. Exhausted -- worked early in the morning, therefore the weird food (or lack thereof) for a Saturday.

[T-Cake]

Food + Exercise Log for Sunday, March 9, 2008


http://dl.glitter-graphics.net/pub/677/677071j04s6b7nrg.jpg (http://www.glitter-graphics.com)

Exercise

Cardio @ 11:30am:
* 60 minutes Precor elliptical (Rails off-limits)
- 60-second sprint every 5 minutes
- Increase incline L8 to L16 in increments of 2 every 5 minutes
- During steady-state in between, 2 minutes forward, 2 minutes backwards.
- On the descend, only return to height of 10, not all the way back down to 8
- Resistance on L8 entire time for the knees :angel:


Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Food

M1 @ 12:30pm:
IsoPure ZeroCarb Juice, 1 bottle, Blue Raspberry

M2 @ 2pm: Lunch @ HOME
Only ate 1/2 of this... ate other half as M3
* 1.25 c chicken breast
* 1/3 c tomatoes
* 1/3 c chickpeas
* 3 Tbsp ff sour cream
* 3/4 c cooked basmati rice
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 4pm:
* Second 1/2 of M2
* SF rice pudding cup
* 3/4 c strawberries, halved

M4 @ 8pm: Dinner @ Smokey Bones BBQ
* 8 oz grilled chicken breast + 1 slice cheddar + 1/2 c BBQ sauce + 3 small onion rings (onion straws)
* 1 c steamed broccoli
* 1/2 c coleslaw
* 2" square piece cornbread
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
1634 calories
Fat: 45g, 26%
Carbs: 125g, 27%
Protein: 182g, 47%

Bedtime :sleep:: 11pm by the time I fell asleep. Got in bed earlier by DST really threw off my timeclock. I need sleep to be my focus this week, big time.

[T-Cake]

Food + Exercise Log for Monday, March 10, 2008


http://dl8.glitter-graphics.net/pub/877/877638x0kt2fyq7i.jpg (http://www.glitter-graphics.com)

Exercise

LIFTING @ 6:30am:
Week Five, HEAVY DAY

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week Five: Heavy Day

Warm-up: 5 minutes Treadmill, 10% incline 3.4 mph

Since I just did all this a few days ago, I decided today to do 2 warm-up sets (back to back = BTB) and then a 5x5 with either 90 or 60 seconds in between sets. Figured I'd try it out, see how it felt and what I can do. I have to keep it fun and entertaining somehow, ya' know? :)

1. Pendlay Rows (90 sec. rest between each)
WU: 45# x 15 BTB to...
WU: 65# x 15 Begin rest sets here...
Working sets:
85# x 5
95# x 5
105# x 5 :pr2:
110# x 5 :pr2:
115# x 5 :pr4: This is 15# higher than my max lift last Thursday when I was goin' for reps. Pretty neat! :banana:

2. ATF Back Squats (90 sec. rest between each)
WU: 45# x 12 BTB to...
WU: 55# x 12 Begin rest sets here...
Working sets:
70# x 5
75# x 5
80# x 5
85# x 5 --> Note to self: "FINALLY felt good on the quads; nice balance, no crazy knee alignment to mess around with... felt awesome! :D"
95# x 5 :pr4: Definitely highest I've gone with this. :)

3. Rack pulls (from just below knee height) (90 sec. rest between sets)
WU: 95# x 10 BTB to...
WU: 105# x 10 Begin rest sets...
Working sets:
135# x 5
135# x 5
140# x 5
145# x 5 :pr2:
155# x 4 :pr4: This, again, is 15# higher than my max lift from last Thursday when I was goin' for reps. :elephant:

4. Hammer Strength Iso-Lateral Shoulder Press (60 sec. between sets)
WU: 25# per arm (p/a) x 10 BTB to...
WU: 30# per arm (p/a) x 10 Add in the rest now...
Working sets:
35# p/a x 5
37.5# p/a x 5
40# p/a x 5
45# p/a x 5 :pr2:
45# p/a x 5 :pr2: When I pushed the last one out here, some guys looked at me from 2 places in the weight room... and gave me this "Whoa..." look and kinda the nod. Pretty funny shit... :lol: :weightlifter: Oh and I wore my pink "One Tough Cookie" sleeveless tee, just to rub it in ;)

Fun shit :) I'm kinda, like, bad-ass. :Rawk:

Food

M1 @ 9:30am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c unsweetened applesauce
* 1/2 c ff cottage cheese
* 1 medium grapefruit
* 1/2 c cous cous
* 2 4oz turkey patties, diced (in cous cous)
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5:30pm:
* SF pudding cup

M4 @ 7pm: Dinner @ Amigo's Tex Mex:
* 1 serving tortilla chips + 1/2 c salsa
* 1 cheese enchilada w/ red sauce
* 1 chicken enchilada w/ red sauce
* 1 hard shell chicken taco + lettuce + tomato
* 1/4 c pintos (no fat added)
* 1/3 c spanish rice
Supplements:
2 Sesapure
3 Glucorell

TOTALS:
1752 calories
Fat: 56g, 30%
Carbs: 168g, 35%
Protein: 150g, 35%

Bedtime :sleep:: 11pm. Big testing season starts tomorrow! I get to proctor for 2 straight days now... grrrrrrreat :rolleyes: :bash: ;) Goodnight people :heart: