Linda Cusmano ‘OUT FOR BLOOD 2011′

As a reminder, my training and diet journal is mainly here:

http://fitnessfigure.proboards54.com/

I will update the training so far:
Same idea as above except at 4 sets of 10 now. Had moved up to 4×8 on week 2, and now on week 3 at 4×10 with same weight as used in my 4×8 which is up about 5-10 lbs from the above.
Aprils plan is for the bulking challenge, as below:

-am going for 3-4 thousand cals per day on a 7-9 meal per day program, strict but allowing for my decaf coffee (bad cuz I use whole milk, like a cup worth), diet pop and occasional cheat.

I will base the diet on the separation style eating:
http://en.wikipedia.org/wiki/Food_Separation_Diet

I will eat fish and dairy as my proteins, something to the effect of:
6am protein drink with greens, Udos, creatine and glutamine - 5gm each.
9am cereal and soy milk (natures path optimum or something of the like) or oatmeal with water - decaf coffee and milk
11am one of the protein choices below maybe some raw plain almonds
1pm quinoa or sweet potato, about a cup or so, bean or pakora curry and yogurt, maybe some padadam or yogurt and fruit
3pm a protein choice
5pm similar carb as 1pm
7pm protein choice
9pm It is a bit late here for carbs but I would choose a less starchy one such as a cup of yogurt (no fat plain of course) or a mana bread slice or 2, toasted and topped with a tsp no sugar jam for both slice.
11pm I may be asleep at this point so maybe I may set alarm to down a shake or may have it a bit earlier like 10pm.

In shakes, I would use the creatine in the one which falls after my workout or in my first shake of the day if I train early, which is most likely. I load for 5 days so I would take creatine 2 of the shakes preferably pre and post workout, or I can down it with water on its own if the food and timing is not right for it to be in a shake.
Water goal is 3 liter per day, no less than 2.

Protein choices:
40 gm protein powder (low fat /carb) 8 oz water, 2 tbs Udos, 3 tsp greens or
a cup of dry cottage cheese with a cup of chopped raw bro /a cup of spinach or tuna tataki and miso or
2 zoglos chicken patties with a cup of greens / green beans or
a can of tuna packed in water, rinsed, atop 2 cups greens with a lemon/grainy mustard or balsamic and Udos vinaigrette.
I may also have fresh fish (about 6 oz) once per week with 2 cup greens (green beans, asparagus) measured cooked of course which is the case for most of my diet.

I am also going to be testing some NO Limits so I will take that according to directions.

My workout will be to try out the HST program.
http://www.hypertrophy-specific.com/hst_index.html

I will post more details later, but for the next month I will be posting all my diet nad training details in public because I am testing NO Limits and they want the info plus I will be taping some off season bulking footage for a bb.com video series I am doing for them!!
Linda

As mentioned, most of my entries are at the Fitness and Figure proboard mentioned in my last post but here is a sample.

Here is the plan I have been on so far and being I cannot seem to figure out how to post it properly, you will have to imagine the charts below as tables.
I hope to do some measurements and photos as I am working on a competitive prep video series so I will be much more diligent, have my photos and measurements, body fat, etc etc.    Will feature off season bulking right up stage day!

March 2007 FTBC Member Advanced Workout Plan
This program will concentrate toward density, hardness and size.  The focus for this months training style is a 5 day split workout balancing the body.  Heavy lifting, straight sets, consistent and repetitive is the aim on this program with 6 exercises average per day so that you can complete sets comfortably with heavier weights and longer rests.

for cardio I will most likely do plyos and HIT, mainly recumbent bike.

Here are 2 sample days.

Weights – 5 days per week
Perform sets and reps as indicated in the chart below (2×10 = 2 sets of 10 reps) and use this chart to track dates and weight used.  Rest a minute to a min and a half in between sets.  Stretch between exercises focusing on muscle just used for 10-30 secs.  If you need stretches let me know, they will soon be posted into gallery.  Warm up for 5 mins avg pre training on bike.
The split for this month will be a 5 day split concentrating on certain muscle groups each day for maximum lifts.

The below was all 3×10 and all done at home

Mon March 5/07
Day 1 Chest and Oblique
Push Ups with feet up on chair with 8 lb on my back
Dumbbell Fly on Body Ball with 20lb DBs
Seratus Pushups    with 8 lbs on my back
Dumbbell Pullovers use ball as bench with 30lb DB
Side Crunch on Body Ball with 20lb DB
Floor Oblique Crunches with 20lb DB
I mixed in these plyos in between sets:
3×20 calve leaps done one set per position
2×20 alternating leg bounding
1×20 squat leaps
1×20 tuck leaps

Fri March 9/07
Day 3 Legs
Dumbbell Squats 20lb DBs
Stiff Leg Dumbbell Deadlifts20lb DBs
Standing Dumbbell Calve Raises 20lb DBs
Inner thigh with very tough tubing - did 20 sec squat instead with BW
Outer thigh with very tough tubing - did ankle touches instead with BW
Side lunge with one leg on body ball with 8lb DBs

Did not get all my cardio in, but did usualy one hour walk and hiking daily.

I am looking at HST training for my next month seen here:
http://www.hypertrophy-specific.com/hst_index.html

Diet has not been very high in protein, maybe less than half my needs, been okay but not ideal.  Has some sweets and also had a few missed meals.  Not enough supplements.  Gonna go back to logging on fitday again.

Linda

To see my sneak peek blog go to http://fitnessfigure.proboards54.com/ in the journal section.  Full blogs are available only to clients and my Team BC girls and buff campers.

I have several copies of this sneak peak blog in other areas such as my Yahoo 360 page, Extreme Fitness Blog section, Discuss Bodybuilding Journal section, Myspace and a few others but the one which is most updated and complete is at the Fitness and Figure Proboard mentioned above.

Linda

For all the latest news on Linda, go to lindacusmano.com and check out the news section.  Find photos from Linda’s latest adventures in some rock video tapings and find out about new galleries posted.  Also see some new links posted of sites Linda has recently been featured in.

Here is the latest site:

http://female.bodybuildbid.com/profiles/linda-cusmano/linda-cusmano.html

Google linda’s name and find thousands of more sites Linda is featured on!

Linda