Girl Power Transformation *sarahalyse*

[sarahalyse]

you're going to carb cycle too? what's your plan look like? My first day is tomorrow too

I haven't thought it thru yet but it will be randomness high/med/low carb days. mostly low and med with a few highs thrown in. There will be no method to my madness as a way to keep my body guessing. I'll be upping my carido in a big way to drop the extra bf poundage.


btw...
my body is pooped. i'm so excited today is an off day. although i'm thinking my fiance and i will go mountain biking a bit later

[SnowFly]

mountain biking!!! Im so jealous! It's 110 degrees outside and I dont even own a mountain bike! Have fun!

[grace91181]

I carb cycle for comp prep 4 low carb days 1 high then back to 4 low.
I get 120 on low and 240 on high days.

Cardio I do HIT cardio on my off days on the elliptical or stationary bike. I treat just like a weight lifting session I noticed I recover better when I do HIT than doing 45 mins cardio on an empty stomach.

[sarahalyse]

oh i might try that. i need to work out what my macros are going to be for my carbs.
thanks for the cardio advice too!

[sarahalyse]

took sunday off as well.

i will post my new workout routine and diet info later today when i get home from work.

i'm off for my 20 min EARLY morning (5am) cardio.

happy monday everyone!

[sarahalyse]

What's on the menu for 7.16.07?

I still need to figure out what my carbs will be on my high, med & low days.

Todays Diet:

4:30am
2 Red Acid

5:00am
20 min cardio

5:30am
1 scoop whey, 1 cup skim milk, 1/2 cup oats, 1 tsp fish oil

8:00am
1/2 cup strawberries & blueberries, 1/2 cottage cheese (2%)

10:30am
2 Red Acid

11:00am
3 oz chicken, 3/4 cup white rice, 1 tsp fish oil

2:00pm
3/4 cup homemade chili (extra lean beef), trace amount of shredded cheese, 1 tsp fish oil

5:00pm
4 oz top round steak, 1 1/4 cups of broccoli

7:00pm
Weight training & cardio (maybe) 60-90 minutes

8:30pm
Post workout shake (1 scoop whey) & 10 oz Gatorade

9:30pm
1 slice wheat toast, 1 tsp natural peanut butter

10:30pm
Bed

Totals:
Calories - 1574
Protein - 167 / 45%
Carbohydrates - 120 / 29%
Fats - 43 / 26%

Notes:
Tomorrow CL Green MAG & CLPurple Wraath will be added.

[Sexyback]

you do cardio twice a day??? How often do you do that? I can barely get one session in!

[sarahalyse]

you do cardio twice a day??? How often do you do that? I can barely get one session in!

yes sometimes i do cardio 2 times a day even if it's just for 15-20 min after weights. this happens around 2-3 times a week.

i want to get better at doing it all the time but then i have no r&r before bed time.

[pu12en12g]

Hardcore (I can dig it)

[sarahalyse]

Week #1 Wrap up:

Diet:Finsihed up Keto (woohoo!)
Calorie Intake: approx 1800 cal
Carbs: None M-F day (excluding green veggies)
Water: 2-3 gallons daily
Sleepy time: 5-7ish hours
Cardio: 4 times
Strength Training: 4 times
New this week: Started RA on 7.13.07


Week #2 Goals:

Diet: Eat Clean only one cheat meal on Sunday
Calorie Intake: approx 1600-1800 cal
Carbs: Carb Cycle (still unsure of limits); more low days than high days
Water: 2-3 gallons daily
Sleepy time: 6-7 hours
Cardio: 5-7 times (approx 20 min sessions)
Strength Training: 6 times
New this week: Will start GM & PW on 7.17.07
Focus: Getting in ab work & cardio.
Motivation: Trip home in two weeks to do some wedding planning with my momma! And see my little bro and daddy (haven't seen the folks in 3 months and my little bro in 4!)

[sarahalyse]

7-16-07 Back & Biceps

Tonight at the gym. Felt good and strong.


Back & Biceps:

Pull ups:
3 med grip unassisted, 2 hammer grip unassisted, 3 w/ 28# assistance
3 hammer grip unassisted, 5 wide grip w/ 52# assistance
1 med grip unassited, 7 med grip with 40# assistance

Lat Pull Down to Front:
8@90#
8@100#
8@110#

Cable Row Super Set with Push Ups (3x12)
12@90#
10@100#
8@110#

Row/Rear Deltoid
12@60#
12@70#
10@90#

Dumbbell Curls
4@25# each, 6@20# each
8@20# each
9@20# each

Decline Abs
25, 20, 20

After Workout Cardio
time: 17:23, 1.31 miles, 155 calories burned.

[Sexyback]

when's the wedding?

[sarahalyse]

2.2.08

199 days away...yes i'm counting

[sarahalyse]

Tuesday 7.17.07
Tuesday 7.17.07

4:30am
2 Red Acid

5:30am
1 scoop whey, 1 cup skim milk, 1 cup raisin bran, 1 tsp fish oil

8:00am
1/2 cup strawberries & blueberries, 1/2 cottage cheese (2%)

10:30am
2 Red Acid

11:00am
4 oz chicken, 1 small sweet potato, 1 tsp fish oil

2:00pm
3/4 cup homemade chili (extra lean beef), trace amount of shredded cheese, 1 tsp fish oil

5:00pm
4 oz top round steak, 1 cup of green beans

6:00-6:30:
Green Mag

7:00pm
Weight training & cardio (maybe) 60-90 minutes w/ Purple Wraath

8:30pm
Post workout shake (1 scoop whey) & 10 oz Gatorade

9:30pm
1 slice wheat toast, 1 tsp natural peanut butter

10:30pm
Bed

Totals:
Calories -1731
Protein - 178 / 44%
Carbohydrates - 144 / 30%
Fats - 48 / 26%

Water Intake -
At least 2 gallons

Notes:
Tomorrow low carb day.

[Sexyback]

2.2.08

199 days away...yes i'm counting

oh, nice! congrats!

mine's in 101 days! eek!