h@rdc0re’s BodyBlog

Today went okay … Here’s what I did today as far as workouts go

Shoulders

Shoulder Shrugs - 5×5

Front and Lateral Raises - 5×5

Bent Over Dumbell Rear Delt Raise - 3×5

20 min cardio*

5 min cool down …

30 min dancing *

~* Legs *~

Barbell Full Squat - 3 sets of 15 or Barbell Squat To A Bench - 3 sets of 15
Barbell Deadlift - 3 sets of 15
Walking Lunges - 2 sets of 24

Seated Leg Curl - 3 sets of 15
Laying Down Leg Curl - 3 sets of 15
Calf Raises - 3 sets of 15

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*Heres what I ate today*

meal 1

8 whole grain crackers + 1 tablespoon natural peanut butter + 1 apple + low fat jello - 561 calories

meal 2

1 whole wheat bagel + lettuce + 2 slices turkey + mustard + hot pepper rings - 360 calories

meal 4

Protein Bar - 320 calories

meal 5 *havent yet had this yet so I will just have to see *

meal 6

whole wheat bagel + 1 tablespoon natural peanut butter

390 calories

1,631 calories - not counting my dinner but ill probly have a 600 calorie meal to get those calories up or maybe even 800 lol … i was quite active today ..

1 1/2 hours - weights - 400 calories burned

20 min HIIT cardio - 130 calories burned

30 min dancing - 200 calories burned

Walking to and from gym and to shoppers drug mart - 100 calories burned

830 calories burned total … Jeez I gotta be more lazy :p

Kay … Today was alright … I didn’t work out today because Sundays are my off days. Tomorrow im starting my hardcore bulk of 3,500 calories. My ultimate goal would be to get my calorie intake up to 4,000 and show those men that women can eat and life like a machine too.

What sucks is that im finally on my water pill (almost due for my girl thingyyy) &&& Im retaining water like crazy .. I feel like a balloon! But I keep tellen myself its just water weight. &&& I have to be prepared for that.

Anywho … Heres my plan for tomorrow.

Meal 1
Protein Pancakes
Low Fat Jello
530 calories

Meal 2
Whole wheat bagel
3 slices turkey
Lettuce, Mustard, Hot pepper rings
ff yogurt
420 calories

Meal 3
Protein Shake
1 apple
571 calories

Meal 4
1 chicken breast
1 whole sweet potato chopped up into wedges, with vinegar
Rice(approx 2 cups cooked) 1/3 cup uncooked
Sweet peppers, Salad and ff salad dressing
520 calories

Meal 5
1 whole wheat bagel
1 tbsp natural peanut butter
1/2 cup ff cottage cheese
480 calories

2,721 calories consumed*

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Heres what im doing as far as exercises go:

~* Back and Biceps *~

Back
Dumbbell Bench Press - 3 sets of 15
Barbell Bench Press - Medium Grip - 3 sets of 15
Dips - Chest Version - 3 sets of 15

Biceps
Bicep curls - 3 sets of 15
Alternate Incline Dumbbell Curl - 3 sets of 15
Barbell curls - 3 sets of 15

*20 min HIIT cardio

Abs - 20 min

Hey … Kay .. I am new to this and although I have a journal in the journal forum of this website(www.bodybuilding.com) I will be sure to include my diet and workout regimes in here also. I appologise if this aint very professional.

First things first … If you do not like my pictures because you feel they are too “revealing” or not bodybuilding related then please do not even comment my journal or anything to do with me and my plan. I do not care. I do not have the patience ot tolerance for haters …. I just wanna do my own thing and when I dont like someones pictures I simply ignore it because I could carealess … I like my pictures and thats all that really matters.

 Well incase you dont know me already … My name is Ashley. If you have read any parts of my journal in the forums you would already have known that. I struggled with an eating disorder this year which really put my gains on hold but I feel as though im getting back on track now … Slowly but surely.

My stats are:

Sex:female of course Age:20 years of age Bodyfat%:17% Weight:115 lbs Height:5″6

I am currently on a bulking diet and here is what I plan to eat tomorrow

meal one

Protein Pancakes
1/2 cup of oats - 150 calories
six egg whites - 99 calories
1 scoop of chocolate protein powder - 130 calories
1 banana, chopped - 110 calories
Sugartwin or Splenda - 4 packets - 0 calories + jello 130 calories

619 calories total

meal two

whole wheat bagel - 300 calories
turkey(2 slices) - 30 calories
lettuce, mustard, hot pepper rings - 10 calories
apple - 81 calories

421 calories total

meal three

~* Pre Workout *~

2 scoops whey protein - 260 calories
1 cup skim milk - 120 calories
1/3 cup oats - 130 calories

510 calories total

meal four

~* Post Workout *~

Scoop whey - 130 calories
1 cup skim milk - 120 calories
1 apple - 81 calories

331 calories

meal five

1 baked sweet potato with becel calorie free butter spray - 200 calories
1 chicken breast, skinless, boneless - 220 calories
asparagus - 30 calories

450 calories

meal six

1 tablespoon of natural peanut butter - 90 calories
1/2 cup cottage cheese - 90 calories
1/2 whole wheat bagel - 150 calories

340 calories

2,671 calories consumed total …

I am trying to get my calories up to 3,500 - 4,000 and I know that sounds like a lot of calories for a girl to eat but im a tank and I could probably down 10,000 if I wanted to. But I wont because thats too much, even for a girl as active as I am. I am very active and im always dancing, running around or walking. So Im not lazy, by any means.

Tomorrow is my off day cause I dont workout Sundays. I usually dont workout at all on weekends but Im starting to get back into working out 6 days a week instead of 5.

I take my bodybuilding very seriously and I want people to know that even though some of my pictures may show otherwise. :p

I used to be 31 % body fat when I first got my gym membership and now im 17% % so I must know something.

Well thats all for today.

I dont like to get too ahead of myself by posting diets I already have set out for the week because sometimes it changes and I have to change my diet up. So I will post day by day.

Well … Thank You for reading.

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