Alpha Pheemail’s BodyBlog

i stayed over some friends for dinner (SO GOOD) ect. and i forgot to bring a patch with me and this morning i succombed to the vice and had to buy another pack. i feel so let down by myself, i gave in so easily! for some things im rock solid will, but for these wretched sticks i am jello….grrrr.. i hate it!! (well, now that i have my patch on and i have nicotine in my syst).

i didnt bother writing down my intake for the day cuz i knew dinner was going to blow minds… and it did soooooooo amazing!! i think i ate a half a loaf of bread (all nice and warm…mmmmm). and well today is a new day so back on track!!

and gym wise i had tons of school work so no cardio… just mental aerobics!

 

KEEP IT HEALTHY!!… im trying to too!!

yesterday was nuttie… i had a 10 page paper due wed, that i started tues night 9pm! I finished it yes! but i only had 2 hrs of sleep… and i went to school and usually on wed i go do weights (yesterday was upperbody) after school, b4 i even got ready for school i was doubting myslef about going, i even considered not bringin my gym bag just cuz i felt so lazy, but i brought it any how leaving my self the option if i felt better by then.  well even taking the train back home i was like "no way"!… but funny thing is that i fell alseep half the train ride (its a 1.5 hr ride) and during the transfer i bought a diet coke =0 and a sugary granola bar, assuming the sugar would give me energy… and presto! 15 mins later i felt so much better! so i did go! the thing is that i think i pushed my body too hard expecting the same performance as if i had 8 hrs of sleep. towards the end while lying down doing my abs… i felt dizzy and weak, so i left and did about 90% of my routine including 30 mins of spinning… im generally happy that i asked my body to do something (stay awake and work out) and i got a positive reponse. Last semester this would have never happened… i would have passed out at noon. i love feeling healthier and more energized… GO LIVING HEALTHY!!

 

MENU
5am: 4eggw, 1 yolk, 2 crackers
8am: 4eggw 1 yolk, 2oz sliced turkey
11am: 1 bag sunchips, 1 tuna can
2pm: 1/2 chkn wrap, 1 protein shake
4pm: (energy pre wo), 1 diet coke, 1 granola bar
8pm: (pwo) muscle milk…. and passed out… lol

Work out

squats: 3X15 85lbs (Increasing next time)
cable flys: 3x 12, 12, 15   @ 36 lbs
deadlift: 3x 12,12,10 @ 80 lbs
lat pulls: 3 X 12  60 lbs
flys: 3×15 @ 45 lbs
bicep curls: 3x 12 each arm @ 25lbs
leg curls: 3 x 12 @ 75 lbs
calf raises: 2 x 15 @ 155lbs
biangular pull: 2×12 @84 lbs

30 mins HIIT spinning….

 

didnt finish my whole routine but i got alot out of my body for being on a sleep deficit!

KEEP IT HEALTHY!!

 

P.S. i quit smoking today! I’m on the patch… yes the manual habit is going to be hard… but i decided it was hypocrtical of me trying to be healthy inside and out while i smoke a cig on the way to the gym! … wish me luck, strength, and motivation… im definitely going to need alot of that!!

It seems to be that yesterday is the most anticipated day in my diet… the day i can increase my carbs substantially!! i look forward to it throughout the 3 days im nitpicking about my carb intake.

ok so, i love this blog because i like to write down what i eat and what i do in the gym and share my experiences with you guys, but today i have to talk about the appropriate gym environment. OK, so on monday i lift at night and it seems at that time is the peak time for men in the weight room. I honestly have managed to over look the leering, which i ignore cuz i am in my own world. At one point im doing my deadlifts ( its too much of a hassel to move the weight to a seperate section so i just do it there, and as gross it is to see guys in the mirror check you out i tend to hurry it up and go), and during the rest of my second set this guy just kinda dances his way over (which btw im arelady like "whaaaaaaaaaat?") and starts curling my wieght….  besides the fact im listening to my fave song, and he rudely interupted me i proceeded to say .."ok i know its not heavy but there’s no need for you to show off! can i do my last set? …thanx…" and he left, but the nerve you know! i dont care if u can curl to what i deadlift (70lbs)…ugh!

second, im doing my lunges in the studio, and there’s this girl with the shoooortest of shorts… and i think all girls that go to the gym to work out can agree with me that booty shorts are proooooooobably not the best gear to do anything with! so besides the fact that she was trying to call attention to herself which was kinda sad; she parked her naked butt infront of me to check her makeup ( yes she was wearing make up….)! i like to watch my self while i work out so this was a "oh, hell no!"  i walked right up to her and said, "honey this is a gym, the salon is down the corner… now if you’ll excuse me ur in my way…." she gave me a dirty look and left. i was so mad…. last night was defiently the night of intrusiveness!!

 

anyhow.

MENU
5am:2 tsp oatmeal
8am: 4ew 1 ylk, 1/4 cup oats
11am: 1 banana, i can tuna, 8 crackers
2pm: chicken wrap
5pm: prtn shk, 1/4 cup oats
8pm: 1 prtn shk, 1 bag of sunchips
11pm (post wrkout): muscle milk
Totals: 2072 calories!!! ok now i definitely know that the muscle milk is putting me over the top but what should i do??!! i mean its so good for me and tastes amazing… my calories are way too high even for a work out day! i think im incorporating too many oats! I was so tired after school i doubted i was going to go do my pm work out… my body knew it needed something.., i went and bought a bag of sunchips… not only did they taste amazing, they were that extra ummph of carbs i needed to get my but in the gym i literally woke the hell up and went!! so i kind don’t regret eating them or the muscle milk! i think i may need to tweak my diet when i know im gogin to be drinking muscle milk!                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

WORK OUT

6am: elliptical, 30 mins hiit, 15 mins low intensity. Avg HR 161, Max HR 183

9pm:
squats: 3x 15 80 lbs (uping it to 90 on sat)
cable fly’s: 3×12 36lbs
flys: 2×12 445lbs
calf raises: 3×12 155lbs
legpress: 3×15 150 (uping to to 180 sat)
kick back extension: 3×20 on each leg
dead lift: 3×12 70lbs
abducctors/adductors: 3×12 90lbs each motion
back leg curl: 3×12 50lbs (uping it to 55 on sat)

these were the main ones that i did not including the biceps and ect.

 

KEEP IT HEALTHY!!!

so yeah…. monday’s are my weigh in day… DOWN TWO MORE LBS!! 164!! i get a cheese on my face the size of kentucky… i just wish i had a better body fat nalyzer to see if im losin lean muscle… boooo… but however… THE SUN IS SHINING… i feel better… im just happy… duh my self esteem is on high cuz even tho i had alot of carbs, i think lessoned learned… maybe no be so anal… umm… nope,… lol.

any how yesterday i had a really good day too… had it off… cuz i was damn sore…

MENU
7am: 1 prtn shake, 1 cup honey nut cheerios, 1 cup skim.. (echem…notice please that i woke up early to eat…echem)
11am: 4eggwhites 1 yolk, 1 slice bread
2pm: 1 muscle milk, 
2:30pm:1 can tuna(craving… random i know)
5pm:1 chicken breast,1/2 whl wht tortilla, 1 lettuce leaf, 1 tbsp dressing
8pm:1/2 cup cttge cheese, 1 tuna can, 1 slice bread

totals: 1794 calorie… eek yeah i know… but i feel its the muscle milk putting me over the flipping top…   63.65% protein… yowzah!, 24% carbs… new all time low! 13.8 % fat.

ANy how its beeeeeeeeeeeeeeeeeeeeeeeeeeautiful outside… enjoy your day… ill be in schoool so big boo for that… a nice roollerbading session in Centrl Prk would have been nice….

=)

keep it healthy!

 

 

lol… yeah basically last night i had a sweet tooth and there is a container of oreos (i hate them) in my house,… so i gave in and had two cookies taking out the insides …blech. it was good enough but i really wanted like some butter cookies oh well…

Yesterday was a good low carb day… yay! =)

MENU:
10am: 1 slice whlwht bread,1/2 cup cttg cheese
1pm: 1 musclemilk carton
4:30:pwo, 1 proteinshake w 1/2 cup oats
5:30: 1slice whlwht bread, 4eggwhites 1 yolk, 1 slice cheese.
9pm:1 chkbrst, 1/2 tortilla, 1 lettuce leaf, 1 cup skim milk, 4 oreo outsides.

totals: 1696 cals. (muscle milk is putting me over the top i think…) 48.2% protein, 34.55% carbs, 17.15% fat

i guess it was a good day i know i have gotten my carbs lower… but honestly with out the very few amounts of carbs i eat id be very cranky!

Work out

Upper body concentration….

i would put it up but i have yet to decpiher my handwriting… ill update this post later.. lol… but i spent alot of time on my upper body… good idk… it can me counter productive!

30 mins cardio… i read women’s health mag on the elliptical… I LOVE GETTING NEW MAGS!!!

 i wonder if i should swithch from buying the musclemilk in the carton and buying the powder so i could mix it with h2o instead …. save me some cals!

well keep it healthy!!
 

Well, i cannot get over how beeutiful it is outside!!

Well let em start by stating that even though i went to school and packed my meals i did not succomb to laziness!! i did have a cheat meal when we all went out… even though it really wasn’t (grilled slamon, rice pilaf and summer veggies), well what can i do i could not bring myself to order the burger! but i was defiently happy with the salmon… so yay!! But i must say that i wake up and go to bed early in comparison to my friends… so they were up at 1 am trying to convinvce me to have coco puffs with them! no way! i did succomb but i had tuna with crackers… those F’s are not gogin to set me back from my goals even if they think im obsessed… They dont get it… oh well.

THURSDAY:

1975 calories (including my cheat meal! yay!) 48.2 % protien, 41.89% carbs, 9.89% fat

work out: weights, leg focus. 2 hours. (noon)
cardio, elliptical 45 mins (8pm)

FRIDAY:

yesterday was pretty bad, only because i had 7 meals ( one of the at 1 am…eek) doing the college thing and staying up… but all and all while the coco puffs and the pizza they had for dinner did not phase me… food’s main purpose is to refuel, and sustain your body… bad shit = bad body…. plain and simple… so pass the cottage cheese please!

2309 calories! 35%protein, 43%carbs!, 20% fats…  so i guess i had two high carb days… it’s all good…

WORKOUT:

None… tooo sore!

FRIDAY SO FAR….

i woke up knoooowing i had too many carbs the day before even befor i crunched #’s so im keeping the next 3 days low, to keep my zig zag intact… BTW i noticed that when im home and preplan my meals and preplan my #’s i eat less… MEMO…

but so far so good…

Keep it healthy!!

I forgot my gym card in school (1.5 hours away from my house). i dont know if i should just F’it and buy another (25$) or just wait, till i get it back…. grrrrrrrump. what ever.

Yesterday i didn’t go to the gym since it was my rest day, but i was so urged to go, i had to stop myself since i knew i needed a rest. grrrrrrrrrr…. and now it looks like it might be another gym less day…. ummm i’m gogin through a mental hysteria…

MENU:

10:30am ( i could not get up earlier to eat for the life of me!)
1 slice whoel wheat bread, 4 egg whites one yolk, 1/4 of bran muffin
12pm: 1/2 cup cottage cheese, 4 crackers
3pm:6oz chicken breast, 1/2 whole wheat wrap, 1/4 avocado, 1 lettuce leaf, 1 tblsp italian dressing
4:45pm: 1/2 cup wheaties, 1 cup skim milk
6pm: 1 protien shake with 1 cup skim milk
9:45pm: 1 cup cottage cheese, 4 crackers, 1 cup of coffee

 TOTALS: 1569 calories. 178.65 g protien (49.92%), 142g carbs (39.68%), 37.2g fat (10.39%)

i ate too many carbs for my low carb day, but its not that serious. my caloric intake was fine.

 

the only one thing about being so anal about my food consumption is traveling. im gogin to school today and im sleeping over… and all ive been doing all moring is planning meals… setting up protein shake portions, accounting for the littlest craving.  i dont want to leave anything to chance and end up eating something i really bad and that i didnt want just because i didnt prepare. any who….

My sister came back from a two week vacation yesterday and noted that i looked slimmer (YAY!!) i also noticed this morning that for some reason my stomach felt tighter…. no pain no gain!!

 

hopefully i manage to get to the gym today!! wish me luck… and i wish you guys the absolute best!! have a wonderful one and accomplish your goals!!
 

so umm… yesterday was not my high day but for some reason i woke up thinking that it was … so whatever… but i have a confession to make… even though i have been a self proclaimed dieter ( 15 -21 years old) it is so hard for me to get used to the fact that some carbs are not only good for you but also very neccessary; especially in combination with lean proteins! argh! i have to confess that i am a carbaphobe ( i clump all carbs under one category… CAKE) and a claloriephobe (i was twitching when i saw i ate 1993 calories). i know that it essential to feed the body when trying to build a solid body… yess yess … but old habits are hard to fight off… but i think im getting there. I have acheived the facitlity to eat 5-6 meals a day which in the beginning was almost torture since i felt like all i did was eat all day… but im past that. but i do need to work on waking up in the mornings i have off to eat,… its so hard to brush off the bad association my subconcious has with eating.

menu
7am: 3 whites one yolk, 2 slices of whtbread
11am: 1/2 cup cttg cheese, 8 crackers
2:20pm: 6oz chiken breast, 1/2 tortilla wrap, 1 lettuce leaf, 1 tblsp italian dressing
4:30pm: (STARVING!! HIGER METABOLISIM?! =)    )
1 protein shake 1 bannana
5pm: (STILL STARVING) (preworkout)
1 can tuna, 1 slice of whlwht bread
7:30 pm: PstWO
1 protein shak (38g whey 5g glutamine)
1 small plantain, 1 tuna can

Totals: 1993 calories    49.8% protein, 43.24% carbs, 6.8% fat

doubled my carb percentage. pertty good i guess… lol… eeek….

Workout 6pm

dead lift: 3×12 50lbs
cross cable: 3×12 34lbs
abs: 200 reps assorted motions

*did these sets inodrer to kill time while waiting for a machine… but today was cardio day*

elliptical: 30 mins HIIT 2 mins minimum intensity/ 2 mins high intensity. HR: max 173  min:128
             15 mins medium intensity average HR 141  total calories: 451

 

 

 

 

 

like always if you guys have any tips… they are moooore than welcome!!

have a good one

MENU
(low carb day 2) tomorrow is high day…yay! 

8am: 3 egg whites 1 ylk, 1 slice whl grn bread, 1 cup of plain oatmeal, 2 slices of trukey breast
11:20am: 4 crackers, 1/2 cup cottage cheese,
2:20pm: 6oz chicken breast, 1/2 wholewt tortilla wrap, 1 lettuce leaf
5:30pm: 1 yogurt lite
8:40pm: 1 protien shake (b4 workout)
11pm: 1 protein shake (post workout)

Totals:
1398 calories. 182.45grms of protein (55.17%), 89.2grms of carbs (26.9%), 29.5grms of fat (8.92%)

Workout:

6am: 45 mins of low to moderate intensity aerobics.(elliptical)

9pm: 15 mins low intensity(elliptical) warm up
leg press: 250lbs 4 sets: 10,12,12,14
Abs: 200 assorted crunches
flys: 45lbs 3 sets of 12
squats: 2 sets of 55lbs 12 each. 2 sets of 75lbs, 12, 11
abductor:95lbs 3 sets of 12
adductors:75lbs 3 sets of 12
Buttmaster: 84lbs rtlg: 2 sets of 12. leftlg: 2sets, 11,12
bicep curls: 25lbs: right: 2 sets, 12, 5 ?? i was fatigued so soon!!
                      
    left: 2 sets, 16 (have a bad wirst and right has to assist), 10
tricep curls: 25lbs: right: 2 sets, 12,11 left: 2 sets, 16,12
cable cross: 24lbs: 2 sets, 14, 13
ab press: 80lbs: 3 sets, 12,12,10
ham curl: 55lbs: 2 sets, 10,8
lunges: 20 lbs shoulder bar ( i could do more weight but cant get heavier bar on my shoulders =(  ) 2 sets of 12 on each leg.

 time: 1 hr 45 mins

NOTES:

i know this workout can be refined.. but i dont know how to i guess i have to keep looking at what works and fine tune from there…

what i noticed is that i was doding my flys with the seat too low and working out my shoulders instead…booo
i also dont know what happend to my right bicep it gave out on me on the 5 rep second set??!!
but if you guys have any tips that you think i could change say in my diet or in my workout please share! all the feedback i can get the better!! =)

have an amazing day!