Carma's Journal

[carma]

Hi

Ive been a bit quiet over the last couple of days because i havent been well. Feeling alot better today.

I went to a bench press competetion on Saturday which was pretty cool. A guy there tried to break the world record of 250kg but he couldnt manage to lock out his elbows at the top. His heaviest lift on the day was 242kg and he made it look easy.Pretty impresive!

I found the link to the information on Leptin levels and Refeeds. I posted the link in the Nutritional section but i may as well post it here for you as well.

Cheers for the link Growth. I actually found that very site the other day it made for very interesting reading.

I've been talking to a few trainers and have gone over my diet and all the different changes i've made with them. So i now have a new eating plan and it's great i'm not hugry at all and there a bit more variety.

my journal entry for today.....

7 30gm oats, 6 egg whites, cinnamon, sweetner,1 multi vit, 5 flaxseed caps.

8:30 1 rice wafer, 50gm ham.

11 Shake= 3scoops wpc. 10gm pistachios, 10gm almonds.

1:20 150gm rock melon,7oz chicken breast, salad.

2:30 chest workout

DB Press

1w/up

15*12

17.5*10

17.5*10

20*8

Flat DB Flies

10*12

10*12

12.5*10

12.5*10

Incline DB Press

12.5*12

12.5*10

12.5*8

Cable Crossovers

18ps*15

18ps*15

18ps*12

18ps*10

3:30 Quiche (egg whites & Potato), 2 scoops wpc.

4:45 Cardio bike 20min

Rest of the day.....

6:30 Chicken 7oz, veges.

9:30 Shake 3scoops wpc, essence.

[Pseudonym]

Looks like a pretty yummy diet, Carma!

Is that more carbs than you were getting before?

[jono]

nice work carma

[carma]

Is that more carbs than you were getting before?

It is slightly more carbs. I am having higher days every fifth day.

My average day diet is now 1500cals

and on my higher days my diet is now 1880cals

My protein and carbs are increased on my higher days but fat pretty much stays the same.

Todays entry....

7 30gmoats, 6egg whites, cinnamon, sweetner, 1 multi vit, 5 flaxseed caps.

8:15 1 rice wafer, 50gm ham.

11 3 scoops wpc, 10gm pistachio nuts, 10gm almonds.

1:30 chicken, salad, 1/2 protein bar (no sugar).

2:30 Shoulder workout

Seated machine press

1 w/up

10*12

20*12

30*10

side lateral raises

7*12

7*12

8*10

8*10

Bentover raises

7*10

7*10

7*10

Upright rows

1 w/up

20kgbar+10*12 x 3

3:45 Shake= 3scoops wpc, 100gm raspberries, essence,1/2tsp spirulina, 100gm kumara.

5:30 Cardio= bike 30min

6:20 Chicken 7oz, veges.

Will have a shake (3scoops wpc) at about 9:30

Had 5gm glutamine in water during workout.

[jono]

looking good carma. one thing i duno about eating ham it can have a lot of fat in it.

strong as always

[Pseudonym]

I had a feeling that ham (provided you cut off the fat, of course) was fairly lean - so I went and looked it up....

Cured ham, boneless, extra lean & regular, unheated - 50g

Total Fat 4.2 g

Total Carbohydrates 1.1 g

Protein 9.1 g

So not too bad on the fat front, really - but maybe a little short on protein. Although, having said that, it looks like it's just being used as a snack to keep Carma going till her next meal (it's only just over an hour since she last ate), so I wouldn't worry about it.

[Growth]

Ham is a high fat meat isnt it? Alot of the fat is actually intramuscular, hence the pink colour. You cant really eliminate the fat from it.

[carma]

I agree that ham can be quite high in fat but i am having such a small amount and it is just a snack because if i dont have something at that time then it will be 4 hours between meals and i like to spread my calories out as much and as evenly as possible.

I'm loving this new eating plan because i'm not finding myself hungry at all, I cant get over the change since i was soooo hugry all the time before.

It's funny how the smallest adjustments can much such a difference!!

My diet today was exactly the same as yesterday.

Back and Bicep workout today.....

Bent over rows (light... i have to watch my lower back because i broke it several years ago)

1 w/up 20kg bar

10*12

20*12

20*12

W-grip pulldowns

70*12

80*12

80*12

90*10

Seated rows

90*12

105*12

120*12

120*10

One arm rows

20*10

22.5*10

25*10

Ezbar curls

1 w/up

10*12

10*12

15*10

Hammer curls

10*12ps

10*10

10*10

Cable curls

24*12

24*15

24*12

[jono]

how are things coming along carma ?

[deegee]

Its been a while, training still going well?

[carma]

Hey Guys Figured i would start entering into my journal again.

I dont think i have really lost much strength over my time off from training.

Did legs on Wednesday it went something like....

Extensions 60x10w/up, 80x12, 90x10, 90x10

Leg press 100x10w/up, 180x12, 200x10, 200x10

Lying leg curls 18x10w/up, 24x12, 24x12, 30x12

Lunges 3sets12 per leg with 10kg db

Thursday Chest.....

DB press 12.5x10, 15x12, 17.5x10, 17.5x10

Flat flies 10x12, 12.5x12, 12.5x12, 12.5x12

Pec dec I cant remember i think around 30 for 3 sets of 10

Cable cross-overs 18psx12, 24x10, 24x10

Friday Back......

Seated rows 75x10w/up, 105x12, 105x12, 120x10

Upright rows olypic barx10w/up, 5x12, 5x12, 10x8

Pull downs 60x10w/up, 80x12, 80x12, 90x10

One arm rows 17.5x10w/up, 22.5x10, 22.5x10, 25x10

So thats my weights that i have done over the last few days. Arms on monday.

Cardio will go like this...... curcuit training on monday and wednesday after workout. run or walk for about an hour on thursday and saturday. Will up the cardio if the b/f doesn't drop.

[jono]

those seated rows are insanely strong as usual carma. nice work

[carma]

Hey Jono

I remember having a conversation about the weight of those seated rows and i never really confirmed whether they were kg or not but i'm going to say they are anyway hehe. If they are only pounds i would be rather disappointed. plus the guys at the gym reckon they must be kg.

[deegee]

Yeah i remember that talk about the weights kgs or lbs. Thats impressive kgs puts me to shame! I will have to go harder when I go back to seated rows. Good work

[Growth]

I would say if you are lifting near the whole stack that they would be in kgs, i havent seen many stacks in my time that go over 150ish, if thats the case very well done, i think you put all the boys to shame here :grin:

[jono]

Hey Jono

I remember having a conversation about the weight of those seated rows and i never really confirmed whether they were kg or not but i'm going to say they are anyway hehe. If they are only pounds i would be rather disappointed. plus the guys at the gym reckon they must be kg.

its prolly kgs and like growth said you put us to shame :grin: