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[katiesuarez]

Okay, so here is my new diet/training journal. Please be kind.

My current stats:
5’10’
142lb
I have no idea what my body fat percentage is.

Sunday

#1: Peach, frozen strawberries, protein powder, coffee w/ cocoa and Splenda

Training:
• Squats: 4 x 6
• Dumbbell Lunges: 4 x 6
• Deads: 4 x 6
• Pull-ups: 4 x 6
• Dumbbell Rows: 4 x 6
• Triceps extensions: 5 x 5
• Dips: 4 x 6

#2 PW: Protein blended with oats and flaxseed

#3: Turkey breast, veggies and fish oil

#4: Turkey breast, veggies and fish oil

#5: Turkey breast, sunflower seeds and fish oil

[Christopheel]

-Oh ! You are taller than me
-Your workout :
Dead should be done first (heavier to lightest exercises).
Dips AND triceps extension, muscles overlap here, you should have a push variation or bench press variation instead of triceps extension. Or even do dips alone and on next workout choose a push up/bench variations. You could have an heavier exercises every workout for example if this workout your heavier is deadlifts you could do something heavier like 10 sets of 3. Personally I prefer to do deadlift and Squat in different day ... that way you can go heavier. Like

A

Squat Heavy
Lunges Variation
Vertical Pull
Push Up Variation/bench variation
Barbell Rows

B

Deadlift heavy
Lunges Variation
Vertical Pull
Push-Ups/bench variation
Dips

C

Squat (you can use a variation) Moderate
Deadlift (same here) Moderate
Overhead Press heavy
Bench/Push Up
Dumbell Rows

Only an Idea, you can what you want.


-On diet, only turkey breast ? You need more variation and more meals.
-Finally, what are your fitness/performance goals ?

and oh, nice job on pull-ups if you can do for sets more than 5 real pull-ups, Many womens will be jealous !

[Boss Man]

I slightly disagree on diet. The variation on protein is not that important. You can have it, but it's not that important.

Also the meals depends on the total daily cals, not meal quantities. However if Cals are around 1,500 a day, I'd increase them, to at least 1,800 if not more.

The Breakfast is a bit more puzzling owing to the possible mixing of Fruits. It might impede digestion of Fruits, if the Fruits are mixed in, so if they are, I'd take them out of the shake, and have them seperately about 10-15 minutes beforehand.

[swanso5]

- i'd like breakfast a bit bigger...maybe some oatmeal and/or eggs
- i don't think you need deads and squats in the same workout really...not both heavy anyway
- maybe have oats for breakfast and something more "recovery friendly" (i.e. sugar) after training
- i agree with chris..you don;t get enough nutrients from eating the one thing...red meat, fish, pork, chicken, eggs, tuna, sardines, salmon...they're all good

now program stuff (and i can feel another article coming on here) unless training fdifferent strength qualitites eazch session, then days of the same sets and reps for each exercise is not great for mine...your 4 x 6 for dips would be a lot heavier if you did them first etc if you know what i mean so as your already tired, a lighter rep range is better for the last few exercises as you can't possibly give a maximum efort anyway...i'd go like this my dear:

day 1
deads low reps 4 x 4 - 6
bench/row low to mod reps 3 x 6 - 8
inverted row / face pull moderate to high reps 3 x 8 - 12
full or lower body "conditioner" high reps/core

day 2
chins low reps
reverse lunge/ row low to moderate reps
push up/inverted row moderate to high reps
full or lower body "conditioner" high reps / core

day 3
front squat low reps
shoulder press/row low to moderate reps
assisted chin / push up or db bench moderate to high reps
full body or lower body "conditioner" high reps/core

everything is there, rotated and performed 3 times a week with different parameters (mostly) which gives you easily a 6 week program and leaves you fresh enough to really put in those all important heavy sets knowing you only have 1 each day instead of all in one day

how does that look Katie? i can make one up more specific for you if you like?

[katiesuarez]

I do eat more than turkey, but I had dinner with my parents on Saturday. My mother made a turkey and I took some leftovers so I would not have as much to cook the next day. I typically make everything early in the morning, so whatever meat I choose will remain the same throughout the day. I do eat salmon, tuna, steak, eggs and chicken.

For PW, would brown rice be an acceptable substitute for the oats, or does it have to be white?

I’m not doing real pull-ups yet. They are assisted, but I am trying to work my way up to regular ones.

I’m sorry but I do not understand everything you are saying. What exactly is “bench/row”, “face pull” and “full or lower body conditioner”? I’m not so good with pushups either, but I will give them a try.

Monday:

#1: Protein shake made with casein, coffee and cocoa

Training: HIIT on exercise bike for 10 minutes, 1:1 ratio; 45-minute walk

#2 PW: Protein blended with oats and flaxseed

#3: Turkey, veggies and fish oil

#4: Turkey, veggies and fish oil

#5: Protein shake made with casein and natty PB, fish oil

Now, I am officially out of turkey. I don’t usually have shakes for dinner, but I have not had much of an appetite for the past couple of days.

[Boss Man]

Borwn is accetpalbe and so is Wild.

You're looking for high GI Carbs after workouts, that give a decent Glycemic Load, (bloodsugar spike), and help recover Muscle Glycogen levels.

So you need things like Whole-grains / W-g products, Grains like Brown and Wild Rice, Maltodextrin, Parsnip, Potato, etc etc.

If you want some simple Carb in the mix with high GI Carbs, then you could use a product that has Palatinose or Glucomannan, Simple / Complex hybrid, or you could add Honey to Whole-grain bread as examples.

[Christopheel]

When Swanso write bench/row he mean just do something like :

Flat BP x6
one min rest
BB Rows x6

Until you reach 4 sets, paired them in fact.

Yes make your breaky bigger and remember before training/HIIT you need to have eaten complex carbs or had a really good amount on the previous workout or you'll burn your muscle up due to the lack of free carbs/muscle glycogen for energy ... When doing low/moderate intensity cardio you can stick to only protein, cardio, then PWO.

and, if possible only in morning and PWO for shake, solid whole food over shake as protein source during the day.

Personally I use oatmeal PWO for my carbs and I have always be fine with it, maybe the glycogen refill is a bit slower than with bread etc. but I'm fine with it. Maybe I'm totally wrong here tough.

For pushups/bench you have no choice ... or will have a tons of problems with imbalanced between chest and back ...

[swanso5]

i was on break from work so tried to do it all quickly before next client came in...

- brown or white rice would be great option...rice, pasta, bread or sugary cerial are best here but not at any other times really
- what asitance are you using for chins ups now? i'd say do chin ups before pull ups as they're easier as you use more muscles
- alternate sets of bench and row exercise variations as chris suggested...each day of the week has a different variation though for each exercise that is repeated through the week
- pop face pull in youtube and you'll get a demo
- conditioners are exactly what it says it is...they can be anything but are best as full body exercises performed for high reps such as burpees, renegade rows, light o lifts and low to medium level plyometrics..basically something that has you breathing heavily within 10secs but then you keep on
- start push ups elevated on a smith machine at a pin ht that you can get all the reps for...if you can't do push ups then there aren't any other chest exercises you should be doing really

[katiesuarez]

Tuesday:

#1: Peach, oatmeal w/ protein, coffee w/cocoa and Splenda

Training: 20 minutes HIIT 1:1 ratio which was 10 minutes jogging with 10 sprints; 25 minutes low-intensity which was walking 4.6mph

#2 PW: Protein shake blended w/ oats and flaxseed

#3: Steak, veggies and fish oil

#4: Steak, veggies and fish oil

#5: Steak, veggies and fish oil

#6: Chicken and veggies (I ran out of steak for the day.)

Okay, so on cardio days, I should keep my carbs low and on weight days, I need to hit at least 2g/pound? Maybe I need help with my diet. Typically, on cardio days, I have been keeping my calories around 1600-1800 with my carbs below 100g and fat around 60-70g. On my weight days, I usually aim for 2000-2200 calories with my carbs at 1g/pound. Protein is always 200-220g everyday of the week. Water is always a minimum of 1gal/day.

As for weights, I just want to clarify: I need to do one set of rows followed by one set of bench presses for at total of two sets a piece?

Swanso, I like pull-ups because they put more emphasis on the back and triceps. I thought chin-ups were for biceps.

I know you are going to so frustrated with me, but I still do not understand the “conditioner” portion of the workout. By this, I mean should I do this for a set amount of time and do I just choose one of those options or alternate between the different ones you suggested.

So, deads, squats and lunges should all be on different days? I want to lift as heavy as possible. My deads are at a shameful 41lb and I really want to hit 100lb by the end of the year. Will I be able to accomplish this if I do them only once a week? I do weight three days per week, so should I increase to four?

Lastly, on the pushups, I am definitely going to try them. If I find that I cannot do them, then what should I do in their place that will eventually enable me to do pushups?

[Christopheel]

For cardio and weights day carbs ratio personally i say :

Keep the same carbs on breaky for HIIT and weights. But increase the carbs intake PWO to increase your total calories to 2200/2300 at least on weights. So let's say you were taking 1/3cup oatmeal PWO for 130cals well increase it to 1 full cup. Or something similar, maybe with some simple carbs added too. And I would take the protein alone, then cook oatmeal with seeds ... that way you will surely have a faster protein absorption and a good time digesting all the load. Another thing, I don't think you should reduce fat intake to replace it with carbs, keep the same fat intake and increase carbs if needed.

Nope bench/rows should be :

Bench
one min
Row
x4

4 sets each.

Chin-Ups and pull-ups are brother, if you can do real chin-up then start with them, grow stronger and eventually do pull-ups.

If 41lbs deadlift is heavy for you, then it's heavy. Maybe you can do 55/60lbs at 10sets of 3 reps. Deadlift are on earth to be done heavy, don't go below 5 reps on them ... Triple is a good compromise.

Still maybe another meal ? 5 meal in total ... I don't know how many hours you are awake but another meal wouldn't be too much I believe.

And, no PWO isn't a meal.

To answer you dead question, you want that 100pounds ? Well come and get it ! Let's say you hit dead 4 times a month. You add 2.5 pounds every workout. Don't worry in twelve month you will have your 100 pounds and even more ! I said 2.5 pounds maybe you are stronger that you think and will be able times to times to add 5 pounds instead.

Even if you workout 4 times a week you won't hit heavy deadlift again. Maybe it could be useful but I need to know for how long have you been lifting ?

For push-Ups :

Swanso :
- start them on a smith machine / power rack with the bar resting at belly button to sternum ht and have them push ups from there from their feet...as they progress lower the pin down so they need to handle more of their own bodyweight...i don't like knee push ups much as you don't get the core workout like you do with push ups which is usually the weakest link anyway so it ends up falling further behind the chest and shoulders

or

Place a Swiss ball under your hips/stomach and do push-ups like this. After thinking reading listening and trying, I have come tot he conclusion that Swanso have a better way to do it lol Well ... I'm still here to learn me too !

Good luck !

[Boss Man]

Carbs shouldn't be low on Cardio days, you need the energy I feel.

Protein should be around 1-1.2g per lb.

So I'd aim for around 150g Protein. You could always increase Carbs up by about 50g as well, so you get the same cals but different ratios. Keeps things simple, and see how you go from there for 2-4 weeks.

[swanso5]

- i don't think you really need the walking, just using calories that could go to growing muscle and ever 20mins HIIT may be too much for your bodytype
- keep carbs in but you probably need only half of what you'd have on wt training days
- that's too much of a drop for me i reckon...as i said diet is the same on off days really except for post meal
- do as many parinings as prescribed..the plan above is a good one, just insert some exercise variations and you're off..do you need some ideas?
- emphasise is asticky eord when it comes to training..it's like saying decline presses emphaisise tyhe lower pecs which it really soean;t...choin ups are nechanically easier because yes they do use bicepes but at the top position there is a lot of back work to get up there...the more muscles you use, the more wt you can lift/move and the stronger and bigger you'll get...do both on seprate days for optimal benefits if you can do them and inverted on another day (as prescibed above also)
- you can go for time (which may result in some shitty reps being performed from fatigue) or reps (where you may need a harder variation) but use a different each one for each day of the week
- you couldn't frustrate me Katie Baby
- only deads and squats on seprate days...you can lunge on the same day but you don't want the full body workouts stretching out for too long, yet you wanna cover each major movement (press, pull etc)...if time allows we could a lunge into the days deads/front squat max effott type days easily
- i think you're still being cautious with the deads so once you become fully comfortable, i think 100pds is easily achievable for you...you twll me when your comfortable to do this and i'll give you a specific thing to do...i think i posted a while ago to work up to 3 rep max or 5 rep max to see where you're at...did you wanna do that this week? you can go to 4 if you liie too...lower/upper x 2 each
- you'll easily be able to 1 setting on the smoth machine...lower thr pin down each session you get all the reps prescibed and you're on your way

[katiesuarez]

Wednesday:

#1: Peach, oatmeal w/ protein, coffee w/ cocoa and Splenda

Training:

• Warm-up five minutes on stationary bike
• Deads :4 x 6, I added another 10lbs, so now it’s at 51
• Dumbbell Rows: 4 x 6 per side, 24lb (Up from 20lb last week.)
• BP: 4 x 6, 47lb
• Pull-ups: 5 x 5(I tried to do inverted rows and found that I couldn’t, so I did pull-ups.)
• Triceps extensions: 5x 5, 14lb

#2 PW: Protein w/ flaxseed, brown rice

#3: Sweet potato and tuna

#4: Sweet potato, tuna and fish oil

#5: Dinner was garbage. I was not in the mood for meat and veggies so I ended up with a peach, yogurt and popcorn. I failed miserably!

Swanso, I’m glad you said I could do lunges with deads because I felt I should have done more lower bodywork.

Tomorrow, I’m going to try chin-ups and push-ups. Yes, I am being overly cautious with the deads, but my injury was incredibly painful. I basically walked hobbled around for three months with two ass cracks. I’m never doing that again. I did go up another 10lbs this week. I’m trying to do an extra 10lb at least every two weeks. The 4 x 6 did make me rather tired. I need another week before I increase the weight.

My upper back and shoulders are a bit achy today. I think it’s from the rows and bench press. First time ever doing BP.

Diet wise, I should just boost the carbs PW on weight days?

[Christopheel]

INJURY I can't help you anymore ... lol

Seriously, you better increase every week 5 pounds instead of 10pounds every 2 week. 10 sets of 3 on deadlifts is way more pleasant because deadlift for reps is ... PAINFUL AND REALLLY LONG. I prefer by much to max out my dead than the initial warm-up ...

Did your back was flat, leg tight, lift controlled and did you touch chest on your BP ? If yes then it's surely only because your a bit sore ... For shoulder it's normal that i happens and even more with you since you surely have a triceps/front delts dominance over chest.

[swanso5]

- inverted rows are easier than pull ups...set the bar at boob ht first and try from there...you can use under grip over over grip if needed that will make it easier again
- 2 ass cracks??? that's a messy situation right there folks...
- you're better off increasing 5pds every week then 10pds every 2 weeks
- i'd like db bench press over bb bench press for you if not already
- carbs look alright on wt days...i'd for another meal...6/day is pretty easy i think if you eat to the clock
- i'd still like more variety in protein too...i have 10 - 12 meals a day but never have the same protein for 2 meals in any given day or very rarely