mindyk’s BodyBlog

I like to go to Tim Horton’s to get myself an ice cap and a cheese croissant for my cheat days. I don’t go there too often because they don’t accept debit (cash or credit only) and I never have cash on me and I hate charging 4 bucks on credit! So as it turns out every time I have went there they are ALWAYS out of cheese croissants!! Every single time! I almost lost it the last time, because I’m thinking if this is a popular item then you guys should be on the ball about having it (the last 7 times I have been there…and it’s been different locations too, they have been out!).

So I went there the other night to the drive thru, and I ordered my med ice cap, and then I ask "Do you have the cheese croissants in stock?"

Wouldn’t you know it…..THEY HAD THEM IN STOCK! It was fresh too and all warm and yummy!! The last time I had one was AUGUST!!!

ahhhhhh it’s about time!!

ok just had to share that with you all! lol

Mindy

Hi everyone!

Thanks to everyone who has been following my progress on this 3000 cal diet!

So, the results are in and I weigh 123.5lbs! That wasn’t a 10lbs gain…but I am happy with the results, as the visual improvements and strength is what stands out!  I must say though a couple times I was getting about 2500 cals rather than the full 3000. It was more food than I have ever chocked down though!

I recently updated my measurements about a week back and I put on about a half and inch everywhere! I was also commenting on how I hoped I wouldn’t have to get larger jeans, but the clean bulk served it’s purpose and I was still able to fit into my jeans! lol

This is how I modified the diet for myself from the magazine, the cals may not be EXACTLY on point but I just rounded up or down when needed!
WAKE UP

1 scoop whey and half banana

BREAKFAST

3 whole eggs and 1 cup cream of wheat

or  1 cup cottage cheese (1%), 1 cup pineapple, 1 cup rice krispies w/ half cup skim milk

SNACK

1 scoop casein, 1 whole wheat english muffin w/ 1 tbsp natural PB

or  4oz lowfat yogurt, 1 scoop whey, 2 bolied eggs

LUNCH

4oz Turkey deli meat, 2 slices whole wheat bread and 1 cup broccoli

or 1 can tuna w/ 1 tbsp fat free mayo, 2 slices of rye bread and 1 cup veggies

PRE WORKOUT

1 scoop whey and 1 apple

POST WORKOUT

1 scoop whey, 1 scoop casein, half a bagel w/ 1 tsp jelly

DINNER

4oz Atlantic salmon or chicken, 1 cup rice or pasta, 1 cup veggies, 2 tbsp olive oil

BEDTIME

1 cup 1% cottage cheese and 2 tbsp flax seed

Another night at the gym and I’m pretty happy with my routine tonight.

Squat Machine  4×12 @ 180lbs

Seated Leg Curl  4×10 @ 90lbs

Deadlifts   4×12 @ 60lbs

Lying Leg Curl  4×8 @ 65lbs  and lowered to 40 and did to failure

Standing Machine Calve Raise    4×25 @ 45lbs

Single Leg Calve Raise     4×15 @ 12.5

Calve Extension    4×25 @90lbs

Cable Crunch  4×20 @ 30lbs

Jack knifes  4×25

Weighted Swiss Ball Crunch  3×20 @ 15lbs

Machine Crunch  3×20 @ 55lbs

Had a pretty good evening workout tonight, I think I killed the legs for a now!

Warm up 5 min on treadmill on incline set @ 4

Leg Extension   4×10 @ 90

Leg Press  3×10 @ 170

Hip Adduction   4×12 @ 70

Leg Extension (toes out)  4×10 @ 90

Hack Squat    3×12 @ 70

Leg Extension (toes in)  3×8 @ 85

 Seated Calve Raise  4×20 @ 55

One Leg DB Calve Raise (toes out) 4×25 @ 12.5
Seated Calve Extension   5×20 @ 95

Weighted Swiss ball crunch   4×20 @ 15

Weighted Incline V Sit  4×25 @ 7.5

Weighted Oblique Crunch  3×20 @ 15

So, this 3000 calorie meal plan has been going good. I admit it has been pretty crazy getting in all those meals in a day, thank goodness I have a job where I get to have a break every 45 minutes! As far as my gains go I have only put on about 2 pounds…..I still have about 2 weeks to go yet so we will see how close I get to the promise of the 10 pounds I’m supposed to gain. I’ve put on some good size and definition overall, and I think by the middle of March I will be happy with the results of this meal and workout plan. If anyone is up to taking in that many calories and trying it out for themselves I would say to go for it!

The pants are tight but it’s all good! LOL