GymWife’s BodyBlog

Skipped workouts last Friday, Saturday and Sunday. Felt like crap but got back on track Monday and Tuesday. My arms are really sore today and for some reason my body is exhausted. Tonight is just a cardio night (thank goodness). I just ran out of my Isopure and until my shipment comes in on Friday, I have to steal my roommate’s Muscle Milk. That stuff actually tastes pretty good.

Meal Plan for Wednesday:

8 am - 1 banana, 1 cup Kashi Go Lean

10 am - 1 nectarine, egg whites w/ fat-free cheese, 2 pieces whole grain toast w/ sugar free jam

12:30 pm - turkey sandwich

3 pm - egg whites w/ fat-free cheese, 2 cups greens

5:30 pm - protein shake w/ soy milk

Workout 6:30pm (45 min cardio)

7: 30 pm - chocolate banana protein pancakes w/ sugar free syrup

 I need to get my lazy ass up earlier so I can have my oatmeal and egg whites for breakfast. I haven’t been feeling full in the mornings so I end up snacking too much.

Meal Plan for Thursday:

7 am - 1/2 cup oats, egg whites w/ fat-free cheese, 1 orange

10 am - 4 oz chicken breast, 1/2 cup brown rice, 1 cup greens

12:30 pm - ???

3 pm - 4 oz chicken breast, 1/2 cup brown rice, 1 cup greens

6 pm - protein shake

8 pm - chocolate protein pancakes

Where the hell did August go? It’s almost September!!! I’ve been taking the new supplements for almost a month now, so it’s time for new progress pics (ugh…) I think I’ve made progress in my arms and butt, but not my "trouble" areas. Here’s a current list of improvements/inconsistencies:

IMPROVEMENTS

• Consistent workouts
• Taking supplements everyday
• Diet consistency/high protein intake
• Trying new workouts

INCONSISTENCIES

• Still drinking caffeine
• Snacking at night after last meal
• “cheating” w/ sweets daily

Meal Plan for Thursday:

6:30 am - 1/2 c. oats w/ Splenda, bowl of canteloupe/banana, 1/2 c. egg whites w/ fat-free cheese

10 am - 1/2 c. brown rice, 4 oz chicken breast, 1 cup lettuce w/ dressing on the side

12:30 pm - turkey sandwich on whole wheat

3 pm - 4 oz chicken breast, 1/4 cup brown rice, 1 cup lettuce

4:30 pm - 1 apple, 2 Kre-Alkalyn

WORKOUT 5:30 pm (cardio/legs) 1 scoop Isopure while lifting

8 pm - chocolate protein pancakes w/ sugar-free syrup

:::Leg Day:::

20 min stairmaster (level 6)

4×14 walking lunges (15lb dumbbells)

3×8-10 deadlifts (125lb)

4×15-20 abductor

4×15-20 adductor

3×8-10 hamstring curls (50lb)

4×15-20 quad extensions

20 min bike (level

So I have a dilemma: To buy pants in the next size up, or increase my cardio. My butt has increased in size from doing deadlifts 2x/week. That’s great and all, but now my pants don’t fit well  Ask any woman and she’ll tell you that buying a larger size is one of the most agonizing things in the world. Maybe it’s a pride issue but society tells us women that we should be "small." I think I’m going to wait and start running more for my cardio. I really don’t want to buy the next size up…

Meal Plan for Wednesday:

7 am - bowl of canteloup & banana, 1/2 cup oats, 1/2 cup egg whites w/ fat-free cheese

10 am - chicken/broccoli, 1 cup won ton soup, 1/4 cup brown rice

12:30 pm - chicken salad w/ salsa, dressing on the side (Chipotle)

4 pm - 3 oz chicken breast, 1/4 cup brown rice, 1 apple, 2 Kre-Alkalyn

WORKOUT 5:30 pm (60 min cardio) 1 scoop Isopure post-workout

7 pm - chocolate banana protein pancakes w/ sugar-free syrup

Ok, so my question is this:

 In my Oxygen magazine, there’s an article stating that a woman should be consuming 2,000 calories on an "active" day and 1,800 calories on an "inactive" day. However, everytime the magazine posts a fitness/figure competitor’s year-round "clean diet," the caloric/carb intake looks significantly less. Which diet should I follow? I thought competitors dieted/cut only prior to their competition, but it says the pros diet year-round to maintain. If I want to lean out and stay lean year-round, do I need to follow a competition diet that is low-carb year-round too? It’s nice to have the extra carbs for energy, but I am sick of always having a "soft" look. I want to be lean and hard!

I got really sick last night after my workout. My stomach was cramping up and it continued to hurt throughout the night and even a little bit this morning. I think it is because I waited too long to eat something after my meal prior to my workout? Actually I don’t really know why my stomach hurts. Maybe it’s the Kashi again. I can’t eat Kashi Go Lean Crunch because it upsets my stomach but maybe I can’t have the regular kind either

 Meal Plan for Tuesday:

8 am - 1 banana, 1 cup Kashi Go Lean with 3/4 cup soy milk

10 am - 4 oz chicken breast, 1/2 cup brown rice, hot tea

1 pm - turkey sandwich on whole wheat, diet coke (I know I know, but i’ve been good all week…one won’t kill me)

4 pm - 4 oz chicken breast, 1/2 cup brown rice, 1 apple

Workout 5:30-6:30 (1 scoop Isopure post-workout)

7 pm - broccoli & chicken, lettuce wraps

The more I deprive myself of the foods that I like which are unhealthy, the more I binge. This is becoming a big problem. Actually, I’m starting to wonder if I’m not taking in enough calories. I just don’t want to cough up the $200 to buy a caloric monitor.

Meal Plan for Monday:

7:30 am - 6 egg whites w/ fat-free cheese, canteloupe, 1/2 cup oats w/ splenda (320)

10 am - 4 oz chicken breast, 1/2 cup brown rice (200??)

12 pm - 1 cup Kashi Go Lean, 1 cup soy milk, 1 apple (340)

2:30 pm - soy protein bar, 1 peach (250)

4:30 pm - 1/2 scoop Isopure, 1 banana, 2 Kre-Alkalyn (145)

WORKOUT 5:30 pm : 45 min cardio + back (Muscle Milk Light immediately after workout [160])

8 pm - chocolate protein pancakes w/ sugar free syrup (1 scoop Isopure, 4 egg whites, 1/4 cup oats, cinnamon, veggie spread, 1/4 cup sugar-free syrup) (250-300)

Need to make brown rice tonight…

 Meal Plan for Wednesday:

7:30 am - 1 cup Kashi Go Lean w/ soy milk, 1 banana, small coffee w/ soy milk

10:30 am - protein bar, energy drink

12:30 pm - spinach salad w/ 4 oz chicken breast, balsamic vinaigrette on the side

3 pm - soy protein bar, hot tea

5 pm - Muscle Milk Light, 1 banana

7:30 pm - chocolate protein pancakes w/ sugar free syrup

WORKOUT: shoulders/triceps/cardio

Ever have one of those days where your body is just so exhausted that no amount of coffee can energize you to get through the morning? Ugh…today is that day. Thankfully, it’s my day off from the gym. I’m sitting here battling the urge to carb-load like I have over the past 3 days for my heavy lifting sessions. I want sugar, I want salt, I want CARBS! Raawwrr!!! PMS? Uh, yea I think so.

Meal Plan for Wednesday:

8 am - Large iced coffee w/ soy milk & Splenda, Kashi Go Lean w/ soy milk

10 am - 4 oz chicken breast, 1/2 cup brown rice, medium apple

12:30 pm - 6 egg whites w/ fat-free cheese, 1/2 cup oats w/ Splenda

3 pm - muscle milk, 1 banana

5 pm - soy protein bar

6:30 pm - chocolate protein pancakes w/ sugar free syrup

7:30 pm “cheat night” - 1 margarita, chips & salsa

I did well yesterday executing my "Ideal Meal Plan." I can already see new gains from only a week of changing my routine and supplementation. I feel stronger when I lift, have more energy, and I can tell my muslces are growing like crazy! I think I even saw a little bit of a 6-pack peeking through the other night! I’m on to day 3 of my new plan…

 Meal Plan for Tuesday:

 6:30 am - soy protein bar (11g)

8:00 am - Kashi Go Lean w/ soy milk, 1 green apple (15g)

10 am - 4 oz chicken breast, 1/2 cup brown rice (20g)

12:30 pm - 4 egg whites w/ fat-free cheese, 1/2 cup oats w/ splenda (20g)

3 pm - Kashi Go Lean w/ soy milk (15g)

5 pm - Muscle Milk, piece of fruit, 2 Kre-Alkalyn (20g)

7:30 pm - Soy protein bar (11g)

8:30 pm - chocolate protein pancakes w/ sugar free syrup (30g)

So in my "free-time" at work, I’ve come up with the perfect meal plan during the work week. My goal is to be able to eat this everyday without cheating with the exception of the weekends:

6 am - AM CARDIO

8 am - piece of fruit, starch, protein shake (20g)

10 am - 4 oz chicken breast, 1/2 cup brown rice (20g)

12:30 pm - 6 egg whites, 1/2 cup oats OR salad w/ turkey or chicken (20g)

3 pm - Apex fix bar OR Kashi Go Lean dry (9g)

4:30 pm - Muscle Milk Light, 1 banana (20g)/2 Kre-Alkalyn

5:30 pm - WORKOUT

7 pm - Muscle Milk Light (20g)

8 pm - chocolate protein pancakes (30g)

Acceptable condiments

• sugar-free syrup
• sugar-free jam
• fat-free american cheese
• red pepper flakes
• veggie spread (butter substitute)
• splenda

If I can stick to this plan, I will have 140g of protein/day which is more than my bodyweight!