[Frag Hag]

D'oh!! Too many carbs again yesterday. 1787 calories with 152g carbs and 188g protein, though some of those carbs were from vegetables. I think the only way to hit 130g per day is to only eat the sweet potatoes for carbs like i did the day before, which is fine with me because i freaking love sweet potatoes.

I've come to dislike military presses, so i wouldn't mind trading them for another exercise, though i mainly do the forearm curls as physical therapy for my elbow. I want to strengthen the muscles around it as much as i can, cause i heard it helps with the arthritis. If the reverse curls are enough for that purpose, i could replace the superset with rear and side delts.

[danp100]

the vegetable carbs are fine, its okay to go over. i'm keeping your complex carbs at 130. vegetable carbs are water soluable and burn up rather quickly whereas complex carbs are starchy and will sustain higher energy levels longer. only count the complex carbs for me.

lets try doing front raises or upright rows for your front delts, then super setting them with the side and rear lateral raises. this is a very common giant set. should put a wicked burn on your shoulders. i feel that reverse curls put more pressure and work on the elbow than forearm curls. now if you have a problem with wrists than forearm curls are the way to go. if you're feeling good lets do one more thing on arm day. lets do one set of one arm bicep curls to failure with a few forced reps. this will blast arm one last time and really get the heart racing, have the hubby help on this one. have fun with this.

[Frag Hag]

Leg day yesterday:

Deadlifts:
3x6@110

Squats:
2x8@110
1x5@115(whoops!)
1x3@115

Split squats:
3x8@30
Superset with SLDL's:
3x8@60

Calf raises:
3x8@35
Superset with hamstring curls:
3x8@35

Got a little ambitious on the squats and tried to up the weight, then got stuck on the 5th rep! It wasn't quite muscle failure, i think i just lost my balance, so i banged out 3 more reps once i was steady to finish the set. I should probably build some trap mass so my shoulders can handle the weight of the barbell better.

Yesterday's intake was 1670 calories with 141g carbs and 204g protein, but the only carbs i had were the oatmeal, rice and sweet potato, plus like 1g from the protein shake. Maybe it'd be easier if i just post what i ate.

1 - 1 cup oatmeal (raw) with 5oz. chicken
2 - 1 cup brown rice (cooked) with 5oz. chicken
3 - 1/2 sweet potato with 5oz. chicken
4 - 5oz. chicken with broccoli (which i burnt :x )
5 - casein shake

I'm feeling fine after eating just these foods, though i have to admit i'm getting a LITTLE tired of chicken, lol. But that's what's on sale now, so i'll be eating it anyway. I should probably pick up more eggs and tuna though, we just ran out.

So, for my next arm day... would i be doing the regular bicep curls instead of the reverse curls or in addition to them? I think i'll be replacing the military press and forearm curls superset with the three delt raises, or maybe the upright rows might help my traps. I'll have to try them out.

Today's a cardio day, haven't decided yet what i'll do, but my legs are already sore! I guess i'll figure something out.

[danp100]

dang thats alot of chicken. do steak, tuna or eggs. the protein count for steak is the same as chicken. a variety of protein sources is best. otherwise looks very good. i see your calorie count stablizing, so now we can adjust workouts and cardio to get where you want. i'm getting really excited for you. keep up the hard work.

[Frag Hag]

Ended up going to the treadmill yesterday, the usual 30 minutes. Nothing really remarkable, except that i finally got a special treat for dinner.

1 - 5oz. chicken with 1/2 sweet potato
2 - 5oz. chicken with 1/2 sweet potato
3 - 5oz. chicken with 1/2 sweet potato
4 - 5oz. BEEF! (yaaaay!) with brussel sprouts
5 - casein shake

Ended up at 1701 calories, with 134g carbs and 194g protein.

[Frag Hag]

Rest day yesterday... and i realize i messed up. Yesterday was supposed to be an arm day! I completely forgot i already had a rest day. Oh well. I usually kick some ass after doubling up on rest days, and i feel like i needed it anyway.

1 - 5oz. chicken, 1 cup brown rice (cooked)
2 - 5oz. chicken, 1/2 sweet potato (cooked)
3 - 4 egg whites, 2 whole eggs, 1/2 sweet potato
4 - 5oz. ground bison
5 - casein shake

Nutrition was just about perfect at 1515 calories, 129g carbs, and 195g protein.

[Frag Hag]

Today i had my arm day:

Bench press:
1x8@70
2x8@75
Superset with lat pullovers:
3x8@20

Bent-over rows:
3x8@50
Superset with decline pushups:
3x8

Upright rows:
3x8@20
Giant set with side and rear delt raises:
3x8@5

Reverse barbell curls:
3x8@25
Superset with skullcrushers:
3x8@25

Damn, my shoulders are torn up! This is definitely an improvement over the military presses, though it's a hit to my ego that i still can't even move weight in the double digits with these wimpy delts. It took a while to find an appropriate weight for the upright rows, too. 50 was too ambitious, 30 didn't quite make it past my collarbone, and in the end 20 put up some good resistance. My husband wasn't home, so i didn't end this workout with the curls to failure... though he'll be home soon, maybe i could make a quick attempt then.

Did some shopping and picked up more sweet potatoes... along with some candy for halloween. If we don't get a lot of kids this year, it's gonna be fun finding a home for the leftovers!

[danp100]

looks great!! i'm very happy you like the change, remember changing things around is a good thing. your diet is looking very nice. feel a difference in energy levels yet. do feel like you have more or less energy? keep up the great work, i think you're going to start seeing some results. be sure to stay with your cardio.

watch that candy close it has a way of sneaking up and slapping itself on your sides. lol. enjoy and have a happy halloween.

[Frag Hag]

So today's nutrition worked out like this:

1 - 5oz. chicken, 1 cup rice
2 - 4 egg whites, 2 whole eggs, 1/2 sweet potato
3 - 5oz. pork, 1/2 sweet potato
4 - 5oz. pork
Snacked on 3oz. ham
5 - casein shake

1782 calories, with 130g carbs and 193g protein.

I find i get hungry between my last solid meal and my before-bed shake. I should probably fill it up with more vegetables. There were weird delays in food today because i just couldn't get the cooking synched up. I'd start cooking meat but forget about the carb part, then while i'm eating the meat i'd start cooking the carbs... but that kind of spread the food longer throughout the day. I'll get better at this cooking stuff eventually, right now i'm just happy i haven't gotten salmonella yet.

I feel like i've definitely got more energy, probably because i'm eating more food. I can only imagine how much fat my current metabolism would burn if i switched back to the usual 1500 calories a day restriction, though for now i'm glad to see some strength increases.

I'll be careful with the candy, hopefully there won't be much left 'cause i hope there's plenty of kids with the halloween spirit running around! Tomorrow, i'll be wearing last year's pirate costume, with a corset i made when i weighed 170. I wonder how loose it'll be!

Happy halloween!

[Frag Hag]

Yesterday was a leg day, same as usual:

Squats:
3x8@110

Deadlifts:
3x6@110

Split squats:
3x8@30
Superset with SLDL's:
3x8@60

Calf raises:
3x8@35
Superset with hamstring curls:
3x8@35

Despite feeling like i pigged out, my workout was pretty low-energy. I got everything done, but i think i took longer rests than usual. Looking back at my intake for the day, i guess it wasn't that bad.

1 - 1 cup oatmeal, 2 whole eggs, 4 egg whites
2 - 5oz. cod, 1 cup brown rice
3 - 5oz. cod, 1/2 cup brown rice
Snacked on half a peanut butter cup
4 - 5oz. chicken with vegetables
5 - casein shake

1712 calories, with 132g carbs and 202g protein. We only had a couple of candies left from halloween, so i split one with my husband and gave the rest to the rats. They loved it, and they're probably better at metabolizing refined carbs than us anyway.

[danp100]

yeah rats are great at eating everything. workouts are loking very good. just remember, even when you're feeling like crap and no energy you got suck it up and go. find something that motivates you. think about that certain physique you want or i want to lose weight. or for some of us we think about the other in the gym- would he quit now, would he be satisified with doing just this amount or would be picking up more. things like help motivate me when i'm feeling low. hang in there you are doing great. when you get 3 sets of 8 bump the weight. try a little more on the last set. go for it. but watch those knees.

glad to here you only had 1 piece of halloween badness, me -- i had way to many. now i'm off to the gym for cardio and more cardio. talk at ya later.