ƸӜƷ A Chix Fitness Journal 2012 ƸӜƷ
Seeing how this is a new year, I will forget last years numbers and start with today, only having focus for each day on hand
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6:15 AM Wake, Vitamins
*fish oil/fiber tabs/calcium/B/ginkgo biloba/A/amino acids/iron/folic Acid/D3/E/B12 /B6/Biotin/St. Johns wart/niacin/vitex berry/fiber tab/African mango seed extract* (macros for all vite's = 3 P/ 2 F/ 15 CAL/ 2 C/ 2 SUG)
Phen, caffeine pill
STRETCHES @ 6:30 AM
7:15 AM MEAL 1 -
Protein blend (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
*my blend is Premier protein choc shake with 1/2 scoop Creatien choc powder*
Run in the AM when classes allow
10:15 AM MEAL 2 -
Protein blend (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
12:30 MEAL 3 -
Celery with bean dip OR veggy salad OR hardboiled egg whites OR sashimi (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
3:30 MEAL 4 -
Protein blend (27 P/ 2 F/ 150 CAL/ 3 C/ 1 SUG)
5:15 MEAL 5- hand of almonds OR hardboiled egg whites
Phen, caffeine pill, 2 fish oil, fiber tabs, amino pills
TRAIN@5:45 PM
* till failure every machine (usually 3 of 15)
Upper body on Mondays starting with10min Cardio
IF on Tuesdays with P90X dvd
Lower bod on Wednesdays starting with10min Cardio
IF on Thursdays with P90X dvd
Booty-lish-ious routine listed below Fridays
PLANK: 30sec / each SIDE PLANK: 20sec and Full Stretching Routine listed below daily
TAN
7:30 PM MEAL 6-
*must include lots veggy/ fiber/ protein / low carb fruit like tomatoes zucchini etc.
A homemade soup Bean or Lentil or Pea or Chicken very heavy on veggies (almost always to include 15 types of beans&peas&lentals/pepper/onion/celery/carrot/zuchini/eggplant/garlic/tomato/water/steak or sausage or chicken or beef) Or a plate of fish with hard cheese slices and veggys
(average: 24 P/ 2 F/ 215 CAL/ 30 C/ 2 SUG)
extra stretch in hip stacked positions
BED 11:00 PM
Mental Notes
[•] 24 hour IF 2x week / intake changes on days after IF 2 include friendly carbs of brown rice/flaxseed pancakes & fruit
[•] Water Intake 74fl daily
[•] This is for my accountability and entertainment. Not seeking any further food/ nutrition adivse but feel free to leave words of encouragment :)
AB Leg lifts~ strait leg: 5, 2 sets/ bent side 2 side lifts 10, 3 sets
Triceps Press 90lbs 10, 4 set
Bicep Curl 30lbs, 5 set
Shoulder Press 10lbs 10, 6 set
Rear Delt Row 50lbs 10, 6 set
Back Extension 110lbs 15, 3 set
Chest Press 10lbs 15, 5 set
Pull Down 70lbs 10, 5 set
Fly 30lbs 15, 4 set
about 1.5 hour = Upper body Day MONDAYS
Calf Extension 70lbs 10, 6sets
Seated Leg Curl 75lbs 10, 7sets
Leg Extraction 75lbs 10, 5 sets
Seated Leg Press 110lbs 10 5 sets *my focus and butt builder: toes up so high on bar that they hangover and only heel is used to push. do 1 set feet parallel (l l) than another full set with feet forming a V (\ /) than another full set feet forming (/ \ ) each foot position works diff small muscles
Inner Hip Abduction 150lbs 15, 5 sets
Outer Hip Abduction 180lbs 15, 9 reps
1.5 hour = Lower body Day WEDNESDAYS