March 2004 Journal

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THE NUTRITION OBSTACLE COURSE

State of the Physique 03/01 thru 03/07 - I'm staying the course of lean meats, veggies, fiber-rich carbs, and protein puddings. Had to I'll wait til Easter!! swerve left around the pizza the kids had for supper, then a quick right to avoid the Reeses Peanut Butter Eggs, and yikes here comes Gene's Ice Cream head on...must avoid eye contact...

Actually, my cravings haven't been too bad, and I've been able to distract myself with other tasks when an urge does hit. There are other 'clean' foods I could also choose for variety, but I find it easier to just stick with what I like for the most part. (I do substitute different Mrs. Dash spices--does that count?) It's definitely a mind game, but sticking with a diet that keeps me satisfied and keeps my energy levels up is important physiologically too. If it left me dragging all the time or didn't keep my blood sugars relatively stable, I would have more cravings for sure. I think cravings can stem from a lack of sufficient nutrients, Scales are overrated...
but for some reason I weigh much less this week... lack of sleep, as well as the intense desire to have something that brings me pleasure. And even though I know one piece of chocolate isn't going to kill me, staying disciplined keeps me feeling mentally strong and focused on the goal! It will still be there after the contest when I want an enjoyable taste sensation.

Knock down, swerve, or jump over those tempting, less nutritious food obstacles that get in the way of your fitness goals. The course gets easier the more you practice navigating through it. Watch out for course changes from time to time.

Yes, I could go on and on with this analogy...

NUTRITION - 2 Lean Out 20 minutes prior to each meal, 3 Ultra 40 Liver Tablets with each meal, 2 Muscularity BCAA caps with Meals 3 thru 6.
(approx. 200-210g protein, 60-80g carbs, 40-45g fat  -or- 55%-20%-25% of 1400-1500 cals.)
05:00AM
 Meal 1
5g glutamine, 7-Keto Musclean, & 1 scoop Mass Maker (before weight workouts), 12 Muscle Mass BCAA tablets (during workout), 5g creatine (after workouts)
07:15AM
 Meal 2
3 oz. Ground Turkey Breast, 3 egg whites, 1/2 grapefruit, Vitamin Pak
09:30AM
 Meal 3
2 scoops Muscle Provider, 1 tsp all-natural peanut butter, 3 Flax Seed Caps
12:30PM
 Meal 4
5-6 oz Chicken Breast or Orange Roughy, spinach or broccoli or asparagus, 3 Flax Seed Caps
04:15PM
 Meal 5
2 scoops Muscle Provider, few frozen strawberries, 1 tsp all-natural peanut butter
07:30PM
 Meal 6
6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, celery, green onions), 1 TBS Paul Newman's Olive Oil and Vinegar
NOTES:
 
Monday - 3 oz sweet potato with Meal 4.
Wednesday and Saturday - Supper (in place of Meal 6) - 4 oz sweet potato, 1/2 cup oatmeal with 1/2 scoop Muscle Provider and 1 tsp peanut butter, broccoli or celery
TRAINING (LEGS, CALVES) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Hyperextensions for Hamstrings310
Hack Squats (70-160) w/ one drop set 4 12-15
Barbell Squats (70-140) w/ one drop set 5 10-15
Lying Leg Curls (30-40)410-12
Walking Dumbbell Lunges (20-25) 3 20
Standing Calf Raises / superset with Calf Press (130 / 120) 3 15 / 12
TRAINING (CHEST, BIS, SHOULDERS(light)) - TUESDAY, 5:30 AM
EXERCISE (lbs) SETS REPS
Dumbbell Flyes (15-25) 4 10-15
Incline Dumbbell Press (30-40) 5 8-12
Kneeling Low Cable Crossover (10) --Squeeze! 4 10
Pushups off Squat Bar 2 25
Standing Alternate DB Curls (15-25) 414-24
1 Arm Preacher Curls (15-20)310-12
High Cable Curls (20-25)4 12
Weight Plate Front Raises (25) 4 12
TRAINING (ABS, CARDIO) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Seated Machine Crunches (40-50)4 15
Hip Lifts / superset with Floor Crunches 4 15 / 12
Vacuums (hold for 10 secs) 10-
CARDIO - Treadmill--incline, 20 minutes. Additional 20 minutes in evening.
TRAINING (BACK, TRICEPS) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Straight Arm Pulldowns (60) 4 12
Barbell BentOver Rows (90-120) w/one drop set 4 10-12
Reverse Grip Cable Rows (80-100) 4 12-15
Seated 1 Arm Machine Rows (45-55) 4 10-12
Rope Pushdowns (20-30)4 12-15
Dips 3 10
Seated 2-arm Dumbbell Extension (40) 3 12
1 Arm Reverse Grip Pushdown (15) - Squeeze!3 12
TRAINING (SHOULDERS, CALVES, ABS) - FRIDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Seated DB Overhead Presses (20-35) w/ 2 drop sets at end 5 8-12
1 Arm Side Cable Laterals (7.5-10) 4 8-10
Standing Arnold Presses (20-25) 4 12
Reverse Pec Dec Flyes (10-20)312-15
Seated Calf Raises (100) 4 12
Floor Crunches 4 12
CARDIO - Treadmill, 20 minutes in the evening.
TRAINING (ABS, CARDIO) - SATURDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Kneeling Rope Crunches (50)4 15
Vertical Leg Raises 3 12
Incline Crunches 3 12
Vacuums (hold for 10 secs) 10 -
CARDIO - Treadmill--incline, 20 minutes.
TRAINING (LEGS, CALVES) - SUNDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Leg Extensions (50-70) 412-15
Leg Press (160-300) 5 12-15
Stiff-Legged DB Deadlifts (25-35) 4 10-12
Standing 1-Leg Curls (20)410
Smith Machine Stationary Lunges (20-30) 5 12
1-Leg Standing Calf Raises (25) 4 15
NOTE: Being careful today because neck and lower back a bit sore.

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