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

[Florencia]

Ulter!!! I told YOU!!! You are THE MAN!!!
Cakers you have what you deserve!
Please post all meals!!!
Will you be on 12 cals X lb.? How long? Semi Atkins diet?

[T-Cake]

Originally Posted by Kabeetz

That is such a great point, Ulter. Truly mindblowing, Cakers.

I thought it was really cool too! Thank you.

Originally Posted by vballcoach

Just stopping in to say hi. Ulter made a very solid point, it is such a shame that society places so much emphasis on "weight" It is so frustrating. But you are looking awesome and I can't wait to see what cutting does for you

Oh I KNOW society places a big emphasis on it -- and all those years with WeightWatchers really messed with my head a bit too. Weight loss was encouraged, yes, and they'd TELL us not to focus on the scale -- but how can you not focus on the scale when you get weekly rewards for pounds LOST and not Good Feelings?

Originally Posted by claire

Wow! That was a great picture Ulter posted. Really shows all your hard work and how far you have come. I can't wait to follow along with your cutting diet. Good Luck Monday!

I'm scared!!! Thank you for the compliments. I LOVE your new avi, btw!!!

Originally Posted by ILIEKFUDE

Man, great progress. Keep it up, consistency will get you anywhere you wana go for sure.Btw wheres Ulter's log?!

Damn straight! I tell people all the time it's blind faith -- just imagine it can happen and you'll get there.

As for Ulter's log... Riiiiiiiight, like that'd happen. I should just write it seeing that he eats close to what I eat (just more of it) and I wrote his training program so I know that too.

Originally Posted by Florencia

Ulter!!! I told YOU!!! You are THE MAN!!!
Cakers you have what you deserve!
Please post all meals!!!
Will you be on 12 cals X lb.? How long? Semi Atkins diet?

Ulter is the man, yes. And thank you for the kudos.

Which meals did you want me to post? Future ones? I do my best to keep track; I'm usually a day behind. I post up everything at night so oftentimes people don't read my log for the day or my workout because it's too far back on the page (no one is online at night).

For the cut... meh... I have "12 weeks" in my head but I'm just going to play it by ear. I certainly don't want to cut it any shorter than that, but I'll bring cheats of various forms in and out (some at home, some out to eat), but since I'm not competing this is just experimental. I'd like to find a way to eat super clean and enjoy it, not cringe at the thought of it like I am now.

Edit: Oh and for the calories, I'm going to set a range between 9-10x BW each day. I'm considering doing a carb cycle but not in the first couple weeks; I just need to see how my macros fall first. My biggest goal in the beginning is to hit my calories, have good macros, drink 3-4L of water a day (which I've been doing the last couple weeks, so I already got that one down), and focus on eating more regularly and BALANCED meals every time I eat (no "carb only" snacks -- I need to eat more balanced EVERY time). Once I get my body used to a feeding schedule, then going back to work should be a little challenge but I'll manage this year. I'm doin' this.

For food choices -- it's more like Clean Eating style -- no heavily processed food (except for my 1 Tbsp of cheese a day in my eggs), more greens, and everything organic/Clean Eats (like for my 1-week mark, I have decided I will make myself ONE THING from my Clean Eats recipe book to "treat" myself to something special, like a homemade protein bar -- still clean but nothing out to eat). I don't know, I might not even want that. And when we do go out to eat I already know of places I can go and eat just fine (salad bar and stir-fry places), but we haven't been going out lately except on the weekends so again, I'm not worried about that temptation.

[T-Cake]

Food + Exercise Log for Wednesday, July 9, 2008

Exercise


Cardio:
- 15 minutes treadmill light walk (10% incline @ 3mph)
- 10 minutes Precore elliptical, light/steady (Incline 12, Resistance 6)
Real Workout:
- 10 minutes Rowing Machine L7 (warm-up, pre-lifting)
- 45 minutes Spinning Class (post-lifting)

Lifting:
Circuit, done 3x through, no resting; shown as Rounds A, B, C
HammerStrength Hi-Row
A) 45# each arm x 12
B) x 10
C) 50# each arm x 8
Barbell Push-press
A) 45# BB x 12
B) 50# BB x 10
C) x 10
Tricep Single-arm overhead extension
A) 15# single DB x 12 per arm
B) x 8 per arm
C) Switched to 5# plate kickbacks x 15 per arm


Morning Supplements:
2 Sesapure
1 Glucorell
2 Levorex
2 Thermorexin
Yohimburn ES
1/2 Tbsp Beta-alanine
1/2 Tbsp Taurine
2 pumps P7 Orange on forearms (post-shower)

Lunch Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
2 ALCAR
3 Neurogenex
Women's multi-vitamin
Vitamin C, K, Zn, Mg, Ca

Evening/Dinner Supplements:
2 Sesapure
3 Glucorell
Fish Oil
Vitamin E
Glucosamine chondroitin MSM

Food

M1:
- 10oz Gatorade

M2:
- IsoPure ZeroCarb Juice, 1 bottle

M3:
- FlatOut Light wrap + 1/2 c raw spinach + 5oz turkey breast meatballs + 2 Tbsp hummus
- 1 medium grapefruit

M4:
- 12 medium strawberries + 1/2 c blueberries + 1/2 c plain FF yogurt + 1 Tbsp flax seed

M5:
- 7oz turkey breast burger wrapped in 2 slices turkey bacon + FlatOut Light wrap + 1 Tbsp reduced fat blue cheese
- 1 c cubed potatoes baked in EVOO/seasoning

M6:
- Protein Cookies: 1 scoop IsoPure Low Carb protein powder + 1/2 c egg whites + 1/2 c pumpkin + 1 Tbsp Splenda + 1/4 c walnuts

TOTALS:
1732 calories
Fat: 39g, 21%
Carbs: 158g, 29%
Protein: 210g, 50%

	ALCAR Acetyl l Carnitine

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	Levorex Levorex enhances the natural thermogenic and lipolytic action of your body without the use of strong stimulants

	Neurogenex Neurogenex increases memory, cognition and enhances general brain and nervous system function. It increases blood flow to the brain. It increases levels of the predominant neurotransmitter acetylcholine by inhibiting its breakdown.

	P Seven P-SEVEN is a topical mood enhancer. It also has immune and a metabolic acceleration effects.

	Taurine Taurine is an amino acid which is often depleted by stimulant use. Use of taurine will help maintain cellular water levels and prevent cramping associated with dehydration of cellular tissues due to stimulant use

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Thermorexin Thermorexin creates a complete thermogenic, anorectic and lipolytic environment to allow for optimal fat burning. What this means is that it increases your metabolism, helps manage your appetite and increases the use of stored fats for energy.

	Yohimburn Yohimburn ES can help rid you of those unwanted and stubborn estrogenic fat stores.

	Isopure Whey protein Isolate from Natures Best The elite protein elixir.

[T-Cake]

Food + Exercise Log for Thursday, July 10, 2008

Exercise


Flexibility Training:
90 minute Bikram Yoga Class


Morning Supplements:
2 Sesapure
1 Glucorell
2 Levorex
2 Thermorexin
Yohimburn ES
1/2 Tbsp Beta-alanine
1/2 Tbsp Taurine
2 pumps P7 Orange on forearms (post-shower)

Lunch Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
2 ALCAR
3 Neurogenex
Women's multi-vitamin
Vitamin C, K, Zn, Mg, Ca

Evening/Dinner Supplements:
2 Sesapure
3 Glucorell
Fish Oil
Vitamin E
Glucosamine chondroitin MSM

Food

M1:
- 1/2 c egg whites + 2 turkey sausage patties + 4 cherry tomatoes + 1/2 c chopped spinach + 2 Tbsp RF feta cheese + 1 Tbsp hummus
- 1 c Vanilla soy milk

M2:
- 1/2 c baked potatoes, cubed, cooked in EVOO/seasoning
- 4oz extra lean ground turkey + 1/4 c peppers/onions/mushrooms + taco seasoning

M3:
- IsoPure ZeroCarb Juice, 1/2 bottle

M4:
- 24 pieces gourmet sushi (shrimp, crab or ahi tuna variety)

TOTALS:
1943 calories
Fat: 56g, 26%
Carbs: 228g, 47%
Protein: 129g, 27%

Going out of town tomorrow morning. I'll probably be online now and again while I'm gone, but I don't think I'll be logging. There's a fitness center so I do plan to take tomorrow and maybe Monday off from training (travel days), but I'd like to get in some cardio on Saturday and Sunday mornings for sure. We'll see how it goes.

I get back late afternoon on Monday, so official cut and new log will be on Tuesday.

	ALCAR Acetyl l Carnitine

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	Levorex Levorex enhances the natural thermogenic and lipolytic action of your body without the use of strong stimulants

	Neurogenex Neurogenex increases memory, cognition and enhances general brain and nervous system function. It increases blood flow to the brain. It increases levels of the predominant neurotransmitter acetylcholine by inhibiting its breakdown.

	P Seven P-SEVEN is a topical mood enhancer. It also has immune and a metabolic acceleration effects.

	Taurine Taurine is an amino acid which is often depleted by stimulant use. Use of taurine will help maintain cellular water levels and prevent cramping associated with dehydration of cellular tissues due to stimulant use

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Thermorexin Thermorexin creates a complete thermogenic, anorectic and lipolytic environment to allow for optimal fat burning. What this means is that it increases your metabolism, helps manage your appetite and increases the use of stored fats for energy.

	Yohimburn Yohimburn ES can help rid you of those unwanted and stubborn estrogenic fat stores.

	Isopure Whey protein Isolate from Natures Best The elite protein elixir.

[SBT]

I see protein cookies on there again, glad you like them so much sweetie!!

I am jealous of your sushi

[SBT]

Yea for the cut as well!!! This is gonna be FUN to follow along with!!

[SBT]

Originally Posted by T-Cake

Thank you!!! And yes, your before pics are awesome. I really loved that write-up/feature about you in your log too. Very cool! I think it's great that you are so honest about your eating issues alongside your very athletic lifestyle as a kid. You pulled yourself out of it, girl! That's why we love you!

And you're cutting with me? You're doing the BBing show... then probably resting a few days... and then cutting to go back to figure, right? How many days do you plan to just chill the heck out/splurge before you do the cut-backs? It's not really that much different than what you eat now, right? Just less???

Awww I am glad you liked that little write up, and I was thankful that Buns got that over here so that people could see it and know that I have BEEN THERE!!! I hate being told "you don't know what its like, cuz you look good, or cuz your skinny, etc" Because that is FAR from the truth, I have been there and I DO KNOW what its like for sure!

As far as the shows go, I am 9 (almost only 8) days out from the BB show, then I will be taking a week or two off from the diet per se (but you know me still will probably be eating 90% clean lol just not measuring portions so much then I will be right back on the grind!! I am hoping that since I already have a head start though that I won't be doing all that much cardio in order to get to where I need to be for the next show, which yes will more then likely be figure! With my diet, I pretty much ate the same off-season as I did while dieting (carb cycled), just cut out my weekly cheat and wine... and limited my carb and protein choices to 2-3 things where in the off season there was more variety!