Smalls Road To Recovery

[Small]

Kerry Ropati... was she ever on the NZ version of Treasure Island? Swole kickboxer chick?

This is good news

It sounds like you definitely need a rest from the dieting mindset if its causing you too much stress! Especially if you've got alot of other things happening in your life too. :nod:

Gotta think of your health first and foremost gal

yeah, kerry ropati iz the shiz!

prety certain i wont do anymore comps

..now its a matter of accepting that and eating clean also

Wednesday July 16

Exercise:

Leg Wo w PnW

[omg totally wasted me w these sneaky lil lunges at the beggining, and then taught me how to squat proper ie not in the smith machine haha twas greaty great; think ended up w a 15e.s squat woo! x5 reps] and i talk to much wen i have a training partner :oops:

Thursday July 17th

Exercise:Shoulder Wo**

W/up cable pulls 3kg e.s 8 8

-db sh press 10kg 12, 12.5kg 8 7

-fwd raise 7kg 15, 8kg 12 12, 9kg 10 wil do 9s from now

-lat raise 5kg 12 12 10

-UR row 22.5kg 8 8 8

S/S db shrugs 17.5kg 10 10 8

-rear delt mach 5plates 10 10 12

-sh press mach 5plates 10 8 5 8

**trained w bf today, twas good, but ive resolved ive gotah stop pussyfooting round in the gym and start tryna lift more - i think ive gotten too comfortable :shifty:

no more Diet, i got no excuse :?

my bum (and front quads) is So sore from legs y.day. ive been complaining allll day longgg....

[poos_n_wees]

prety certain i wont do anymore comps

..now its a matter of accepting that and eating clean also

Nice one. You won't regret it! :nod:

my bum (and front quads) is So sore from legs y.day. ive been complaining allll day longgg....

:twisted:

[Small]

and stil sore today! love it :roll:

Friday July 18th [1 Month + 1 day until my Birthday]

Exercise: Rest Day

Diet:

150PM 100G chicken, TB natty pb, 3 cornthins, 1tsp avocado

5PM 100g chicken, 200G lite peaches

8PM 150G steak, veg, TB tom sauce

im sleeping heaps atm so hopefully im growing!! that, or im slowly dieing :? hahaha

[Small]

back into the swing of things!

Monday July 21st

Exercise:

PM: Back+Bis Wo

-tbar row 20kgs 10 8, 25kgs 8, 7

S/S bb curl 12.5kg, 15 12 10 10

-lat pull down 75lbs 10 10, 87lbs 8, 7

S/S hammer dbs 8kg 10 8 8 8

-one arm db row 17.5kg 8 8 8

S/S db curls 9kg 8 8 6

-bent over bb row 25kg 12 10 8 8

S/S cable straight bar curls 20kg 7, 14kg 8 8 8

-seated row 59kgs 8 7 25kg 25

S/S rear delt mach 7plates 8, 6plates 10

Diet:

815AM 3/4cup oats, 1 scoop pp (P=39g)

11AM 1 can plain tuna, 7 ricecrakers (P=24.5g)

115PM 100G chicken, 80g brocolli, TB sweetchilli sauce (P=26g)

330PM 1 pshake (P=24g)

5PM 1 pshake (P=24g)

7PM 100G chicken, 100G kumara, veges, TB sauce (P=26g)

915PM 1 yoplait diet yog (P=7.5g)

(Protien=171g)

i think this is a good off season diet, i would like to gain some muscle (not fat, im good at that already, dont need anymore practise ) hopefully 2-3kgs by the end of the year

this will be standard diet for 5 days a week, then relatively the same on sat, but w netball a bit diff, and then a cheat day on sunday OR sat nite, and one on sun.

exercise routine will be:

M: back+bis

T: am cardio, pm netball

W: legs

T: chest+tris

F: shoulders+traps+core

S: fullnetballgame+warmup

S: rest day

NB: extra cardio (walks/tmil) anywhere i feel the need, but that is my base now

[biggurl27]

Looks and sounds good Smalls, very cunning plan :wink:

[poos_n_wees]

Wooo.. strong rowing :nod:

Diet:

815AM 3/4cup oats, 1 scoop pp (P=39g)

11AM 1 can plain tuna, 7 ricecrakers (P=24.5g)

115PM 100G chicken, 80g brocolli, TB sweetchilli sauce (P=26g)

330PM 1 pshake (P=24g)

5PM 1 pshake (P=24g)

7PM 100G chicken, 100G kumara, veges, TB sauce (P=26g)

915PM 1 yoplait diet yog (P=7.5g)

(Protien=171g)

i think this is a good off season diet, i would like to gain some muscle (not fat, im good at that already, dont need anymore practise ) hopefully 2-3kgs by the end of the year

this will be standard diet for 5 days a week, then relatively the same on sat, but w netball a bit diff, and then a cheat day on sunday OR sat nite, and one on sun.

exercise routine will be:

M: back+bis

T: am cardio, pm netball

W: legs

T: chest+tris

F: shoulders+traps+core

S: fullnetballgame+warmup

S: rest day

NB: extra cardio (walks/tmil) anywhere i feel the need, but that is my base now

Yup yup, looks great :nod:

[2guns]

wat sorta protein powder are u using?

1 scoop = 39g protein?

[poos_n_wees]

I think the 39g refers to the protein grams in both the scoop of PP plus the 3/4c oats?

[poos_n_wees]

I think the 39g refers to the protein grams in both the scoop of PP plus the 3/4c oats.

[samoan_muscle]

I think the 39g refers to the protein grams in both the scoop of PP plus the 3/4c oats?

Lol....is there a significant amount of protein in oats that you would count it towards your total intake??

Do you do this for all your foods?

[poos_n_wees]

Lol....is there a significant amount of protein in oats that you would count it towards your total intake??

Do you do this for all your foods?

Yeah, well 3/4c of oats has about 10g of protein. I'd think that's pretty significant.

Why wouldn't you count it? :-s

[Small]

wat sorta protein powder are u using?

optimum nutrition rocky road, 1 scoop = 24g pp

Lol....is there a significant amount of protein in oats that you would count it towards your total intake??

Do you do this for all your foods?

yes, poos is rite there is about idk 9 or 10g protien in that much oats so i counted it for breakfast coz thats quite a bit (i apparently only need 125gs protien to grow so 10gs for me is quite significant) im also interested as to why you wouldnt count it?

nap, i dont do that for any other meals

Yeah, well 3/4c of oats has about 10g of protein. I'd think that's pretty significant.

10 points for you!

Tuesday July 22

**change in predicted exercise plan-netty is now on weds not tues to just switching the days around

Exercise:

PM: Chest & Tris Wo

-flat db flyes 8kg 12 10, 10kg 10 8

S/S db skullcrush 8kg 10 10 8 8

-incline db chest press 12.5kg 8 8 8 8

S/S rope pdown 26kg 3+20kg 10, 12

-chest press mach 6plates 10, 5plates 10 8 7

S/S overhead press 15kg 12 10 10 9

-bench 5e.s 8 8 7**got the mean shakes and this isnt even that heavy

S/S rope pdown 14kg 15 15 15

-pec dec 7plates 8 8 8 8

Diet:

810AM 1/2cup oats, 1 scoop pp, 100G lite peaches

1050AM 1 horleys carbless pbar

115PM 1 can tuna, 7 ricecrackers

410PM 1 can sweetthaichilli tuna, TB PB

7PM 1 pshake

830PM 150G chicken, 100G potato

gota shared lunch (well its at like 1030 so morning tea) tmro argh, il have fun with the coke zero :nod:

[Small]

oh and does anyone know a rough idea of how much muscle you can gain in one year-more importantly how much a female could gain?

ive been told the MOST a male can gain is max 4kgs with consistent training, and clean diet, minimizing fat gains, wb a female?

[teamfatboy]

That number sounds real dodgy to me - even putting non-over-the-counter supps aside, I think a 80kg male could do better than 4kg of lean muscle mass in a year.

For a female bodybuilder, the same holds true...a female friend of mine managed to put on more than 5kg of lean muscle mass (determined by 4-point skin folds and weights/girths) in well under six months, simply thru carefully, very carefully calibrated diet, cardio and weights.

So, nah, that number's bogus, imo.

[Flamer]

Yeah, I looked at it and thought that. But, without any scientific proof, I'm not going to say it's definitely BS.

[Small]

That number sounds real dodgy to me - even putting non-over-the-counter supps aside, I think a 80kg male could do better than 4kg of lean muscle mass in a year.

For a female bodybuilder, the same holds true...a female friend of mine managed to put on more than 5kg of lean muscle mass (determined by 4-point skin folds and weights/girths) in well under six months, simply thru carefully, very carefully calibrated diet, cardio and weights.

So, nah, that number's bogus, imo.

ahhk sweet as-a figure competitior mate told me that didgit, she got told by a guy running a personal training course or summin. 5kgs in 6months :shock: wow that musta made a hellva difference to her physique!

Yeah, I looked at it and thought that. But, without any scientific proof, I'm not going to say it's definitely BS.

ehh too confuzing ! jus as much as possible plzzz :pray:

goodluck for your comp this weekend flamer-wen are you going to stop? haha!

Wednesday July 23

Exercise:

PM: 50min cardio (walk)

netty prac was cancelled-mean doms in chest n tris, and still bis

Diet:

9AM 1/2cup oats, 1 scoop pp, 100G lite peaches

11AM (shared MT=3 choc bikkies*) 1 can flav tuna, 7 rice crackers

1PM 100G chicken, 100G potato, brocolli

420PM 1 pshake, 1 TB PB, 1 TB chocPB*

810PM 150G chicken, 70G salad/brocolli, 1TB choc PB*

940 1 nutty muffin*

*cheated sooo many times, culdnt help maself-ima guts :shifty: wulda put ma calorie count up about 600cals owello i need ta grow

[biggurl27]

haha all good Small you have to go nuts for a little bit. Look forward to hearing your progress on muscle gain :wink:

[poos_n_wees]

Diet:

9AM 1/2cup oats, 1 scoop pp, 100G lite peaches

11AM (shared MT=3 choc bikkies*) 1 can flav tuna, 7 rice crackers

1PM 100G chicken, 100G potato, brocolli

420PM 1 pshake, 1 TB PB, 1 TB chocPB*

810PM 150G chicken, 70G salad/brocolli, 1TB choc PB*

940 1 nutty muffin*

*cheated sooo many times, culdnt help maself-ima guts :shifty: wulda put ma calorie count up about 600cals owello i need ta grow

Yuss indeedio.. and grow you must :nod:

OMG how's the chocolate PB?? After having 2 tsps of PB a day, my jar's finished now

[2guns]

*cheated sooo many times, culdnt help maself-ima guts wulda put ma calorie count up about 600cals owello i need ta grow

thats a great way of making yrself feel beta when u cheat " i need ta grow"

lol

[Small]

OMG how's the chocolate PB?? After having 2 tsps of PB a day, my jar's finished now

sooo gud! like heaven in a jar (mines half gone-becoz i savour it and dont have any for a bit, then i go mental and eat heaps ala y.day

aww poor poos-i try rope bigbrudda into getn more n USA, how long will u get PB in your comp diet?

thats a great way of making yrself feel beta when u cheat " i need ta grow"

lol

:pfft: u kno it

Thursday July 42th

Exercise:

PM: 40mins running/walking around the track

PM: Leg Wo (hadnt eatn anythin was a bita crapy Wo)

-leg ext 7 plates, 20 15 15 20

-lunges w leg on bench 8kg e.s 8 8 8

-SM squats 5 e.s 15, 15 e.s 12 10, 20 e.s 8 8 5 8, 5 e.s 12

-SM front squats (bar) 10 10 10

-lying leg curls 6plates 10 10 8

S/S seated calve raise 30kg 20, 40kg 12 10

Diet:

8AM 1/2cup oats, 1 scoop pp, 100G lite peaches

1110AM 1 nutty muffin

125PM 100G chicken, 1 diet yog

620PM 1 pshake

730PM 150G chicken, 100G kumara, 300G vege, TB sauce

930PM 1 diet yog (+maybe 1/2 protien bar)

going to the auckland museum tomro for history trip. how fun.

[teamfatboy]

There were some great weights in that leg workout Small, why so crappy? Just not fun?

[Small]

There were some great weights in that leg workout Small, why so crappy? Just not fun?

coz it felt rubbish-hadnt eatn so im shur i coulda gone heavier + was also keen to squat in squat rack but my brother was using it :x so hadta use sm yet again haha owello !!!

[teamfatboy]

Yep, some days it just sux...but a) you turned up; b) you worked out - a lotta folks woulda just gossiped the time away!

[Small]

Yep, some days it just sux...but a) you turned up; b) you worked out - a lotta folks woulda just gossiped the time away!

yeh..i shuld buck up n nawt complain

shoulders this afternoon yay fav w.o! hopefuly shuld be good

[teamfatboy]

yeh..i shuld buck up n nawt complain

shoulders this afternoon yay fav w.o! hopefuly shuld be good

Nah - complain away, we've all been there

Yep, I like shoulder day...it don't like me too much, did them Tues nite and the DOMS hasn't gone yet!