Linda Cusmano ‘OUT FOR BLOOD 2011′

April 26, 07 Thursday
6 oz water
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine, creatine and 3 tsp greens plus tangerine
8:45am sm. banana, 1 cup nf yog, slice of wht bread
tummy still off today, allergies been bad the past few days so my breathing has been bad too, making it tough to eat.
11am 1/2 pack of yves teriyaki chicken tenders and half cup asparagus
12:30pm Venti americano, cup of milk, 24 equal
1:20pm lipton soup bowl, sm. green apple and 3 long bread sticks.
3pm 1/2 pack of yves teriyaki chicken tenders and half cup asparagus
6pm Dr. oetker spinach mushroom pizza and a can of diet dr. pepper
7:30pm 1 chicken cordon melt, 1/2 cup dry cc and 1 tbs Udos and a can of diet dr pep
9pm 4 slice ww bread, 1 cup nf yog, sm. green apple, decaf tea with 8 tsp sugar and 1/4 cup 2% milk.
10:30pm protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine

Friday April 27th, 07
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine, creatine and 3 tsp greens plus tangerine
26oz water
9am 1.3 cup optimum cereal, 2/3 cup soy milk nf, sm. banana
11am skipped it, going out for all you can eat veg curry.
1pm 3 chai tea, 24 tsp sugar, 2 cup basmati, 3 cup various veg curries such as mutter paneer, carrot curry, dahl, pakora yogurt curry, malai kofta, 2 papadam, some onions, mint and tamarind chutney and pickle carrot.
had some slices of ww breat later and some diet dr. pepper.
I also had an oh henry bar.

Off gym today and Saturday.
Was supposed to do Gymnastics but did it on Sunday instead but only for 20mins, pms.

Saturday April 28th, 07
breakfast was crepe suzette (not going to plug this into fitday calcs, no point, neither the rest of Friday)
bubble red tea, ww bread, diet dr pepper, coffee with milk, dibs, potato leek soup, chapati with veg butter, 3 cup mixed salad with tomato, cuke, sprouts, green leaf lettuce, green cabbage, shredded carrots, purple cabbage, topped with tofu dill dressing.   Diet Dr. Pepper.

Sunday April 29th, 07
curry, chai, coffee, tea, bread.

Did my AM workout and 20 mins skills, gymnastics, holds, strength etc, but did not do PM workout.  I am just too sore in my back and I don’t think it is so much DOMS as it is PMS.  I will just go on with the PM workout I am suppose to do tomorrow which is PRD, so my maxes are hit tomorrow.
I was supposed to do Kickboxing today but I will do it Tuesday as I am off tomorrow and need it cuz I am still really sore.
I forgot to take my NO Limits today, I decided to go to the gym on the spot, so I did not have a chance to take it ahead of time and I am usually not on any type of eating regimine on the weekend.

Monday April 30th, 07
6:30am 35gm protein, 3 tsp greens, 5gm glutamine, 5gm creatine, 8 oz water, 2 tbs Udos
9am 2/3 cup mango, 2/3 cup nf yog, 2 slice ww bread plain, tea with 8 equal and 2 tbs 2% milk.
11:30am tuscan chkn brst, can asparagus
1pm 2/3 cup wild rice, sm. green apple, 2/3 cup yogurt, tea with 8 equal and 2 tbs 2% milk.
to be continued…..

Latest Stats:
WT - 132lb
BF - 20%

I did get my weight on Thursday or was it Sunday……anyway it read at 132lb and I don’t feel that I have gained fat weight in the past month so between my bulk diet, bulk training before the HST and now this HST, seems its working.  The No Limits also seems to be helping.
I did my BF and it said I was 20% which seems a tad high because my 6 pack is still out and I am thinking the PMS may have affected it?
Well either way, I have been eating 4k cals per day for over a month, almost 2, 5 days per week with weekends free so I am going to drop for May to 3000-3500 cals per day now, still bulking and on HST for a few more weeks.
I took my pics last week and will post those next, I don’t think I show 20% but maybe I have a higher intramuscular fat than subcutaneous…..which still means work so I would have guessed about 16% myself.

Linda

Monday April 23th, 07 - Off
Was supposed to Kickbox today but did it on Tuesday instead, for 15 mins, no gloves, just getting myself back into things, impact on kicks were mild but worked on jab, punch and kick combos with backhanded punching and spinning back kick roundhouse style high.

Diet
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
9am 2 slice white toast with a tsp philly, small green apple and decaf tea, 12 oz with 2 tbs 2% milk and 8 tsp sugar.
11:45am a cup of dry cottage cheese, 6 tbs tofu dill dressing, 1 cup raw broc.
1:30pm baked beans and a pepsi can
4pm protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine
6:30pm  4 slice white bread with a tbs philly, a cup of green beans, a becks beer.
8pm missed this meal, not feeling great today, pms
9pm missed this meal, not feeling well
10pm almond granola type bar
18oz water.

Tuesday April 24th, 07
Training
As per above done after weights, progressing along so far so good.
I felt like things were eased or lite because of the No Limits I am testing which I only take so far on days I train.  I felt the pump today big time and fast.

Diet
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
9:30am 1 cup optimum cereal with 1/2 cup nf soy milk and a sm. banana 10:30am decaf tea, 12 oz with 2 tbs 2% milk and 8 tsp sugar.
11am 3/4 cup broc and a mock chicken breast in italian tomato style
1:30pm 2 slice wht toast, 1 tsp almond butter, sm apple, decaf venti americano, cup of milk, 24 equal
3:30pm protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
5:30pm 1.5 cup chili, 4 saltines, 1 cup of fries and 2 tbs cheese sauce with 1/4 cup of coke.
7:15pm 3/4 cup broc, 1/2 cup salt cod
9pm a cup nf yog, 3/4 cup mashed potato
mid of night protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.

Wednesday April 25th, 07
Was supposed to do HIIT today on my recumbent bike but I was not feeling too well so did it instead today after weights.

Diet
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
9am 2 slice wht toast, 1 tsp almond butter, sm apple
11am tuna tataki and miso
12:30pm venti americano, cup of milk and 24 equal.
2pm lipton soupworks garden veggie bowl, sm. low fat bran blueberry muffin with a pat of margarine,
3:30pm 2 chicken cordon melts and diet dr pepper can
5:45pm 2 wht toast, 1tbs almond butter, sm apple grn, 1 cup yognf
7:45PM 1/2 cup dry cc and 3/4 cup broc
9pm 2 wht slice bread
mid of night protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine and creatine.
a bit low on cals today but had a bad tummy day, threw up first thing in the morn, upset about Mini again and slept poorly.

Thursday April 26th, 07
Training
Felt that pump again from the No Limits and did weights as per plan, been doing AM and PM.
I did a couple warm up sets last session with a bit more weight than on plan but otherwise it is all as set out.
I did HIIT at the gym and because I have a r. bike I used the ARC trainer instead, I hiked it up to 10% incline and trained at 25% intensity hovering from 80spm on the min then up to 150, 190spm on the 30 sec.  Did this for 15 mins.  Will do my PM training in a few hours, maybe 5 or 6 pm.

Diet
6 oz water
6:30am protein powder, 2 tbs Udos, 8 oz water, 5 gm glutamine, creatine and 3 tsp greens plus tangerine
8:45am sm. banana, 1 cup nf yog, slice of wht bread
tummy still off today, allergies been bad the past few days so my breathing has been bad too, making it tough to eat.
11am 1/2 pack of yves teriyaki chicken tenders and half cup asparagus
to be continued later…..

Friday April 20th to Sat April 21st
was off training - was supposed to do 30 mins gymnastics on Saturday but did it on Sunday instead.

Diet
6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of supps
9am a cup of optimum and 1/2 cup nf soy, and an orange.
11am its all good herb dijon mock chicken breast and a cup of green beans
1:30pm handful of corn chips, mutter paneer meal with a tiny roti (has mutter paneer and brown rice n sm. roti)
25oz water.
3:30am protein, glute, creatine, 2 tbs Udos, 8 oz water.
5:30pm amys split pea soup, full can, 2 toasted ww slices. can of diet coke.
rest of night had some doritos, about a cup then an ice cream then into weekend where I had some fish, potato, veg. dim sum and some junk too.

Sunday April 22, 07
Diet is as I please but did [b]workout AM and PM[/b] on schedule and ended up doing my gymnastics today, 30 mins.  Forgot to take my NO limits today as I slack off on my supps on weekends.

__________________
http://www.lindacusmano.com
http://www.fitnessteambc.com
http://www.bodyrushpersonaltraining.com

April 17, 07
Today I took it off.

Training & Diet Plan for next 8 weeks.
I have reviewed the HST principles and have figured out how to apply it to my needs.
I am 29 wks and a few days out from contest so I can do this for 8 weeks while still on bulking diet.
I will decrease my meals/cals after this 8 week so for this term I will remain on my bulk diet eating pretty clean all week then go with the flow on weekends.  Sticking with the separation diet as well.

I need to get my water up so I am aiming for a gallon, so far have been getting 2 liters on average.  Still with 9 meals per day and 3500 to 4000 cals per day with 240 or more grams protein per day.

I will do the below split with Vanilla reps of 1×15 for wk 1-2, 2×10 for week 3-4, 3×5 for week 5-6 then the last week will do drop sets.  Same exercises more or less for the term, which I never do so this will be interesting.  This will take me to mid June where I will drop to 2800-3000 cals per day, 7 meals per day still on separation style diet and probably will still have weekends to eat as I please, what I please at the frequency I please (maybe less meals or less protein, may mix nutrients).  I don’t usually go to nuts anyway and it will depend on my physique at that time.

Monday/Wednesday and Friday are weight days, Tues, Thursday and maybe a weekend day are cardio days of either 15-20 mins heavybag kickboxing or HIIT on recumbent bike or sport specific plyometrics of gymnastic tricks and routine skills, holds, pushups and routine stuff like leaps or dance for 30 mins.
I aim to do one of each of those per week actually.

I will also add to the above sets, a warm up to but only for the muscle group, not for all the exercises, and it will be a warm up set of 10 with like 50% or under 1RM, very light.

AM Workout at the Gym
Barbell Squat ATG
Flat Barbell Bench
Full Barbell Deadlift
Lying Leg Curl
Barbell OH Press
Standing Calve Press Machine
Bar Mid Back Rows underhand close grip
Tricep Bench Dips feet on bench, weight on lap
Standing Barbell Curl
Crunch Twist with weight

PM Workout at Home
Leg Extension or Front Barbell Squat
DB Incline Fly
Single Leg DB Deadlifts
Lying Leg Curls
Barbell OH Press
DB Calve Press Singles
Barbell Rows underhand close grip
Barbell Nose Crushers
Crunch Twist with weight

So my next step now is to get my maxs for 15, 10, and 5 rep on all the listed exercises so I figure I will do it on the first week and figure out the max calculations based on that days lifts.

The 6th session of each 2 week period is for hitting your rep max for that week being 15, 10 or 5 depending on what week you are on.

Monday April 16th, 2007

6:30am protein, glute, creatine, 2 tbs Udos, 8 oz water, out of greens, also out of proflavinols so taking 5 gm vit C.  Usual Usana.
9:10am a cup of optimum and 1/2 cup nf soy, an orange
11:40am 125gm of dry cottage cheese, 2 tbs Udos, 7 oz green beans
1:45pm veggie fet alfredo, lean cuisine, a cup and half of doritos, 591ml Diet dr pepper
5 oz water
3:45pm mock chicken breast = 1.5 servings, can of 16fl oz asparagus
5:45pm venti americano, cup of milk n 24 equal, oat peanut bar topped with chocolate.
8:40pm protein, 8 oz water, 5gm glute, 5gm creatine, stick of cheddar cheese
10pm 2 slice toast white toast with 1 tsp butter and a tsp pntbtr between them.
11pm protein, 8 oz water, 2 tbs Udos

Did my max tests for 6 barbell exercises for mybodyspace.
Bench 115lb 1×13 with some partials
Squat 185lb 1×17 partials
Deadlift 185lb 1×10 partials
Barbell Curl 70lb 1×12 last with momentum
Barbell Bent Row 70lb 1×18 underhand close grip
OH shoulder 70lb 1×17 seated, to chest

End with 20 mins on ARC trainer with 10% incline with 15% intensity

Diet
Avg of 4000 cals per day on days I ate and prior to March 28th.  Some days just had pop or chips or chocolate, been depressed.
I still sit under 18%bf.  128lb ish.
Am starting No Limits as a tester, Monday for the mth while on 4000cal clean bulk with weekend off diet, just eat as I feel which for me sometimes means not eating enough.

Blew diet yesterday and today, April 12 and 13, 07

Okay so last month bulking was great on and off, especially after Minis loss, but here is the last week I did, which was week 3, I blew off week four.

did no cardio and did nothing since that day.

My Mini on the left was lost to a car accident 3/28/07 by a hit and run.

Well, things were strumming along but I suffered a tragedy on Wed March 28th, one of my dogs, Mini, was killed by a car. Training and eating stopped.
Mon and Tues before that and Wed up to the accident, I was doing well with my bulking diet at 4000 per day eating every 2 hours, 9 meals per day - upper limit.
I was on the 4×10 of the March program with same general loads except week 2-3 were in gym so some of the exercises and weights were different for example:squats were done with 175-185lb on rack with bar, deads were 185, bar curls 60lb….I will log Week 3 again for accuracy.

I am now finishing those last days and will be on the 4×12 at same loads. Still doing the plyos once per week and HIT HIIT for cardio. I was doing HIT ascending style but now I am doing it HIIT style for example, walking fast on tread at 4.0mph on flat incline for a minute then run 8mph for 30 secs.

Here are the diets for Mon and Tues March 26 and 27,07.
6:30 am protein powder, 8 oz water, 5 gm glut n creat.
Usana, 15gm greens - Usana 3 times, once here.
10am a cup of Natures Path Optimum with 1/2 cup no fat soy milk and a cup of grapes.
11:30am protein drink with 8 oz water, glute n creat 5 gm per
1:30pm 1 cup brocolli, 2 tbs no fat plain yog. 2 cup cooked linguine and 1/4 cup alfredo sauce. Can of Diet Dr. pepper. mandarin.
3:30pm protein bar biox rocky road
5:30pm a cup of yogurt and 1/2 cup green grapes
7pm 2 celery stalks and 1/2 pk yves mock chicken strips stir fry with a tbs olive oil, a cup lettuce with 2 tbs feta, 1 tbs olive oil and balsamic. Diet dr. pepper can.
8pm 1/2 smokey almonds and can of diet dr. pepper
9pm protein shake, just protein powder and 8 oz water.

6:30 am protein powder, 8 oz water, 5 gm glut n creat. 2 tbs Udos
Usana, 15gm greens - Usana 3 times, once here.
9am coffee venti americano with a cup of milk and a crap load of equal.
10am a cup of Natures Path Optimum with 1/2 cup no fat soy milk and a cup of grapes.
11:30am protein drink with 8 oz water, 2 tbs udos, glute n creat 5 gm per
1pm 2 cup corn ships, 2 tbs sour cream, 2 tbs guac and 2 tbs salsa.
3pm 2 celery stalks and 1/2 pk yves mock chicken strips stir fry with a tbs olive oil. 1/4 cup roasted almonds.
4pm coffee like 9am and peanutbutter oat bar with chocolate on top.
6:30pm can of tuna, 2 cup lettuce, 2tbs feta, 2 tbs Udos, balsamic, 1/4 cup olives.
fell asleep and missed 8pm yogurt.
11pm protein drink like 11:30am.

I am having a really hard time getting back into things but I have to. I have to take some video of my bulking program and such, measurements and am testing NO limits for Designer Supps. once it arrives plus I still have Diva and Coco, my other 2 dogs that I have to take out and feed etc so although I rather go die under the covers in my bed………I have to keep going. I have had some great support though through my forums and online buds.
Thanks to you all.
Linda