BlueDeren's Journey - Page 2 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

BlueDeren · 02-27-2007, 06:03 PM

Feb 27, 2007

M1-Protein Shake w/20 ounces water
1/2 cup oatmeal

AM-30 minutes Steady State cardio

M2-Protein Shake w/20 ounces water
1 Medium orange

M3-1 Can of Tuna
1 cup Macaroni
1 piece wheat bread
20 ounces water

M4-1 Medium Chicken Breast
3 cups Green Beans

Back/Shoulders
Chin-ups 3 sets of 15
Seated Rows 50# 20/15
One arm DB Row 10# 20/15
Hyperextensions 3 sets of 10
Side Lat Raises 10# 3 sets of 12
Bench Press 36#-20/20, 50#-15
Upright Rows 36# 2 sets of 15
Front Raises 10# 2 sets of 15

I tried to do most reps at 4TUT.

M5-Protein Shake w/20 ounces water

Total Calories-1601
Protein-42%
Carbs-31%
Fat-27%

BlueDeren · 02-27-2007, 06:12 PM

Quote:

Originally Posted by TALO

There are some good tuna recipes on this site, you just have to watch what you eat.... We eat alot of tuna, because of that fact that it's less than $1 can

I'll do a search for these, just hit the dollar store...2 cans for a buck

Quote:

Originally Posted by hrdgain81

To be honest, if you keep doing what i see you posting here, your gonna burn yourself out way before november. Plus, you said you are entering a figure competition, that means you not only need to be lean, but muscular as well.

I would drop your cardio down quite a bit until your about 3 or 3.5 months out, the catabolic effects of cardio everyday plus wieght training are gonna really wear you down. Slow and steady, thats the key.

I don't really relish the idea of adding more cardio but I will when needed. Right now, the 5x's per week seems fitting, perhaps I can move two days of cardio to the weekend so at least wts aren't stacked with aerobic for those. I am trying to step up my weight training because I know I will need to put on some muscle mass. Thanks Hrdgain81!

Quote:

Originally Posted by TALO

Yes, but if she keeps her calorie intake up , then she can not only burn away the fat (not much to begin with) but add some muscle... 9 months is a long ways away....So agree she dosen't need to over do it with anything right now.

Added a couple hundred calories today...I'll give it a try and watch the effect. Thanks again Talo!

BlueDeren · 02-28-2007, 05:47 PM

Feb 28, 2007

M1-Protein Shake w/20 ounces water
Cup of oatmeal

AM-HIIT

M2-Protein Shake w/20 ounces water
Cup of pretzels

M3-1 Cup of Tuna Macaroni
1 Medium Orange
20 ounces water

M4-1 Medium Chicken Breast
3 cups of Green beans
6 Baby carrots
20 ounces water

CHEST/ARMS

Chest Press
36# 20/20 50#-10
Incline DB Press
40# 15/12
Incline Flyes
10# 2 Sets of 20
Cable Crossovers
40# 15/13
Incline Curls
10#DB-15/15
Pushdown
30# 15/15
Alternate Curls
12# 15/15
Kickbacks
10# 12/12
Dips
Own body weight 15/15
Close Grip Straight Bar Curls
36# 2 sets of 20

Abs
Incline situps with 30#
Scissors/Bicycle SUT

M5-Protein Shake w/20 ounces water

3 Cups of Green Tea

Total Calories-1550
Protein-45%
Carb-32%
Fat-23%

Added some calories, but not the best choice in the form of pretzels

, just couldn't resist!!

EricT · 03-01-2007, 07:05 AM

Your reps are too high if I'm reading this right. You want to gain muscle (and be harder) I'd suggest you lift heavier.

03-01-2007, 07:05 AM	#14 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	Your reps are too high if I'm reading this right. You want to gain muscle (and be harder) I'd suggest you lift heavier.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

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02-27-2007, 06:03 PM	#11 (permalink)
BlueDeren Rank: New Member Experience: > 1 Year Join Date: Feb 2007 Posts: 7 Country: Gender:	Feb 27, 2007 M1-Protein Shake w/20 ounces water 1/2 cup oatmeal AM-30 minutes Steady State cardio M2-Protein Shake w/20 ounces water 1 Medium orange M3-1 Can of Tuna 1 cup Macaroni 1 piece wheat bread 20 ounces water M4-1 Medium Chicken Breast 3 cups Green Beans Back/Shoulders Chin-ups 3 sets of 15 Seated Rows 50# 20/15 One arm DB Row 10# 20/15 Hyperextensions 3 sets of 10 Side Lat Raises 10# 3 sets of 12 Bench Press 36#-20/20, 50#-15 Upright Rows 36# 2 sets of 15 Front Raises 10# 2 sets of 15 I tried to do most reps at 4TUT. M5-Protein Shake w/20 ounces water Total Calories-1601 Protein-42% Carbs-31% Fat-27%

02-28-2007, 05:47 PM	#13 (permalink)
BlueDeren Rank: New Member Experience: > 1 Year Join Date: Feb 2007 Posts: 7 Country: Gender:	Feb 28, 2007 M1-Protein Shake w/20 ounces water Cup of oatmeal AM-HIIT M2-Protein Shake w/20 ounces water Cup of pretzels M3-1 Cup of Tuna Macaroni 1 Medium Orange 20 ounces water M4-1 Medium Chicken Breast 3 cups of Green beans 6 Baby carrots 20 ounces water CHEST/ARMS Chest Press 36# 20/20 50#-10 Incline DB Press 40# 15/12 Incline Flyes 10# 2 Sets of 20 Cable Crossovers 40# 15/13 Incline Curls 10#DB-15/15 Pushdown 30# 15/15 Alternate Curls 12# 15/15 Kickbacks 10# 12/12 Dips Own body weight 15/15 Close Grip Straight Bar Curls 36# 2 sets of 20 Abs Incline situps with 30# Scissors/Bicycle SUT M5-Protein Shake w/20 ounces water 3 Cups of Green Tea Total Calories-1550 Protein-45% Carb-32% Fat-23% Added some calories, but not the best choice in the form of pretzels , just couldn't resist!!

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