Competition Readiness - whose with me?

[Telly]

I have decided that today is the day I put a plan together where I can be either competition ready or beach body ready by May of 2007.

I am at the point now where I want to try my hand at body building. My Personal Trainer and I have developed a plan for me to be in competition readiness within the next 4 -6 months (amateur) if I do this to the "T".

Here's my plan:

Weight Training
My weight training will be consisted of a six day a week split, created and designed to put emphasis on each muscle group, individually and allowing me maximum recovery. I will train each muscle group once per week.

There will be alot of emphasis on my posture and form. I will concentrate specifically on the muscle range, squeezing my muscles through the entire full range. I will be using heavy weights and will not do just 3 sets but maybe 3-4 sets with lower reps..such as 8 - 10 on most exercises to maintain my muscle during my calorie restriction. Remember lower reps, higher weights bulk you and higher reps, low weights tone you.

Cardio
I will do cardio 4-5 days per week doing only 30-40 minutes of cardio per session at a high intensity level. I will be training on the elliptical and my bike and take some spinning, maybe treadmill as well. I may take some classes such as yoga and pilates to vary my workouts.

Nutrition
I will be on a strict nutritional plan, taking in a 35%/55%/10% ratios on foods. 35%-carbs, 55% protein, 10% fats.

I will be consuming slow absorbing carbs (value carbs) that are low on the glycemic index. Carbs like oatmeal, all wheat breads, broccoli, bananas, green beans, etc. My fast absorbing carbs will be consumed directly after weight resistance training.

Since we all know protein is the key to building and gaining lean muscle. I will consume lean protein meats such as turkey, chicken breasts, tuna and eggwhites. They will be low in sat fats and low to no trans fats.

Supplements are extremely important in this process (I read alot). I will be taking additional supplements which I know I will force down b/c i feel im taking in waaay too much now but...here goes:

Whey Protein
Phosphagen
L-Glutamine
Multivitamin
Creatine
Lipo6 - fat burner

Before & After
I will post a before picture (current photo) and an after picture in 4 months which will be current at that time.

Anyone wanting to participate with me on this, we can compare, research, share and take notes.

Anyone down with me?

[oneflew]

Wow! I'm in awe again, Telly. I know you will make this happen. I'm not ready for this competition yet. Good luck!!!!!!

[Tricia K.]

I'd love to join you girlfriend, but I'm hoping to be pregnant by May of 2007. :D I'll be cheering you along, of course. :hug:

[Kathy]

Oh Hey-ull no.

None of that for me, but I'll happily sit here and stare at the beautiful you as you transform even MORE! :eek: I got my front row seat, start posting pics. :D

[MoOrLess]

Girl - I can't wait to say I knew you when...........woo hoo! I can see you already - winning trophies for one hot hard bod!

["Just" Paul]

Lady... you're crazy.


That's why we all love ya!



OK, I'm in. Not going for a competition bod, but I'll shoot for one that I won't be ashamed to take off my shirt at the pool.

I'll post my workout and nutrition schedules on the beginning of next week.


BTW, you're still crazy.:heh: :heh:

[Telly]

Oh wow Paul! That's great that you are doing this with me. I knew that of all people...you'd be one to do it. You and I have the same fitness goals.

You rock buddy!

[NurseTeresa]

You never cease to amaze me gurlfriend! Thats why I love you so much! Wish I were able to do it too cuz ya know my big ole bootie would be right there with ya just to say I Told You So to myself and my family...lol(Evil arent I). I am so proud of you and your continued endeavors that you keep tacking on to your list or already accomplished things!

[Telly]

Thank you NurseTeresa.

I figure....life is a constantly spinning planet and we are constantly changing, striving to be better at what we do...challenging ourselves. I figure..why not go for this? I have nothing to lose here and everything to gain.

["Just" Paul]

Oh wow Paul! That's great that you are doing this with me. I knew that of all people...you'd be one to do it. You and I have the same fitness goals.

You rock buddy!

I'm gonna be kicking you in the A$$ on this... so be prepared.:heh:

Paul don't do nothin' half-way!

Let's get ready to ROCK baby!

[Telly]

Awww shiet now Paul! LOL. Cheaaa baby what what! That's what's up!
________________________________________________
11/14/2006
5 minutes warm up on treadmill @ 5.0mph

Shoulders & Traps

Exercise
Arnold Press - 8 reps, 3 sets - 50lb weights
Side Lateral Raise - 8 reps, 3 sets - 17.5lb weights
Incline Front Raise - 10 reps, 3 sets - 32.5, 42.5, 32.5lb weight
Bent-Over Rear Delt Fly - 8 reps, 3 sets - 50lb weight
Upright Row & Shrugs - 8 reps, 3 sets - 50lb weight

Cardio
Interval training - 30 minutes on the Elliptical
Abdominal training - 8 reps, 3 sets - Abdomitwist - 60lbs
Abdominal training - 8 reps, 3 sets - Cruncher - 50lbs

Food
Protein shake after workout - 1/2 grilled chicken breast
Dinner 1 cup of broccoli
1/2 chicken breast
1/2 protein shake
1/4 cup of brown rice (yuck)
(Did not eat enough today, will do better tomorrow)

Supplements
Isolated protein - Isopure Protein (meal replacement)
Phosphagen 1 serving
L-Glutamine 1 serving
Multivitamin 1 capsule
Creatine (Not today)
Lipo6 - fat burner 2 capsules breakfast and lunch
Biotin – 2 capsules

[Telly]

11/15/2006

Quads & Calves Day

Exercise
5 minutes warm up on treadmill @ 5.0mph
Front Squats - 8 reps, 3 sets - 50lb weights
Leg Press - 8 reps, 3 sets - 50lb weights
Walking Lunges - 8 reps, 3 sets - 50lbs weight
Leg Extensions - 8 reps, 3 sets - 50lb weight
Standing Calf Raises - 8 reps, 3 sets - 50lb weight
No abs today

Cardio
Interval training - 30 minutes on the Elliptical

Food
B - Protein shake after workout
S - Yogurt
L - Soup (chicken)
S - Apple, 1/2 can of albacore tuna
D - Grilled Chicken breast 1/2, 1 cup of broccoli, 1/2 baked potato
S- Protein shake or bar 1/2

Supplements - Isolated protein - Isopure Protein (meal replacement)
Phosphagen 1 serving
L-Glutamine 1 serving
Multivitamin 1 capsule
Creatine (Not today)
Lipo6 - fat burner 2 capsules breakfast and lunch
Biotin – 2 capsules

[Telly]

Now I'm freaking out. I gotta post a bikini picture so you can see my progress. It will be the same bathing suit I will use till I am at my fitness goal. Aye dios mio!

[MoOrLess]

woo hoo! Telly in a bikini - and to think Diablo made you crazy not so long ago LOL

[Telly]

Haha, I have decided to post the "Before" bikini shot only when I am finished. I will show the "me now" and then the "me then". I don't want my fat all over the net for months.

[Mrs Sabre]

Telly, I want to be like you when I grow up! You're my idol! :) Seriously, you are truly inspiring! I hope to be able to join you some day in getting bikini ready. Right now I'm just really happy to be back in the gym after a very long hiatus dealing with a pinched sciatic nerve.

[Telly]

Telly, I want to be like you when I grow up! You're my idol! :) Seriously, you are truly inspiring! I hope to be able to join you some day in getting bikini ready. Right now I'm just really happy to be back in the gym after a very long hiatus dealing with a pinched sciatic nerve.

You are funny and thank you. Hey, the gym is where it starts. Just think...you are in the right place!

Heathergurl is in the gym again and she's dropping weight like crazy too. The gym or working out has always been the key to weightloss..(when coupled with good food choice and portion control).

Hey, you gonna join me too? You don't have to go into body building but weight training may get you some pretty great results.

[Telly]

11/16/2006

Chest

Exercise
5 minutes warm up on treadmill @ 5.0mph
Barbell Bench Press - 8 reps, 3 sets - 50lb weights
Decline Press - 8 reps, 3 sets - 50lb weights
Incline Fly - 8 reps, 3 sets - 50lbs weight
Pullover - 8 reps, 3 sets - 50lb weight
Push-ups - 8 reps, 3 sets - 50lb weight

Cardio
Interval training - 30 minutes on the Elliptical @ a steady rate

Food
B - 5 Egg whites, 1/4 cup of tomatoes
S - Yogurt & 1/2 protein bar
L - Protein shake
S - Apple, 1/2 can of albacore tuna
D - Grilled Chicken breast 1/2, 1 cup of green beans, 1/2 baked potato
S- 1/2 of Protein bar and 1 banana

Supplements
Isolated protein - Isopure Protein (meal replacement)
Phosphagen 1 serving
L-Glutamine 1 serving
Multivitamin 1 capsule
Creatine (Not today)
Lipo6 - fat burner 2 capsules breakfast and lunch
Biotin – 2 capsules

["Just" Paul]

I'm finalizing my workout and nutrition plan. Will be starting on Monday.

I'll be in vegas this weekend, so I plan on being BAAAAAAAADDDDDDDD! A few cocktails at the blackjack table are called for, I think I've earned it!

I be utilizing my crossbow, freeweights, recumbant bike and ab roller, so the workouts will be based on my equipment, but the crossbow can do a hell of a lot of exercises!

Also, Aerobic Kickboxing is starting... I'm gonna add that in too.

I'm also fleshing out my nutrition and supplemtn regimen. I don't think I'll be doing as many supplemnts as Telly, but we'll see where it goes.

No shirtless pics till afterward... still don't like my belly and flanks enough for that.

I was gonna wear a two piece too, but my boobs are too small now. :heh:

[Tricia K.]

I'm joining Telly but doing a modified version of her plan. My goal isn't to have a competition body but rather be really toned and have less body fat. So, I'll be using lower weight and doing more repetitions on the CrossBow, adding in cardio workouts by doing a 2-3 walk/jog or riding my recumbant bike for 2-3 miles at least every other day. I'll also cut out a good portion of carbs and fats and concentrate on more protein, while incorporating a fat-burning supplement.

Best of luck to everyone involved.

11/16/06
2 mile walk/jog
100 squats
50 lunges
50 stair squats
10 crab walks
100 calf raises
200 leg lifts
100 crunches

Food
B - 16 oz. coffee w/ non-dairy creamer & 2 Splenda
S - 8 oz. protein shake
L - 4 small slices turkey lunch meat, 1/4 c. Kashi Go Lean Crunch
S - 8 oz. protein shake
D - 1/2 chicken breast, 1/4 c. steamed broccoli

Supplements
Lipo6 - 1 at breakfast, 1 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2
Glucosamine/Chondroitan - 2 chewables

["Just" Paul]

Way to go Tricia, my fellow Crossbow junkie!!!!

[Telly]

I'm joining Telly but doing a modified version of her plan. My goal isn't to have a competition body but rather be really toned and have less body fat. So, I'll be using lower weight and doing more repetitions on the CrossBow, adding in cardio workouts by doing a 2-3 walk/jog or riding my recumbant bike for 2-3 miles at least every other day. I'll also cut out a good portion of carbs and fats and concentrate on more protein, while incorporating a fat-burning supplement.

Best of luck to everyone involved.

11/16/06
2 mile walk/jog
100 squats
50 lunges
50 stair squats
10 crab walks
100 calf raises
200 leg lifts
100 crunches

Food
B - 16 oz. coffee w/ non-dairy creamer & 2 Splenda
S - 8 oz. protein shake
L - 4 small slices turkey lunch meat, 1/4 c. Kashi Go Lean Crunch
S - 8 oz. protein shake
D - 1/2 chicken breast, 1/4 c. steamed broccoli

Supplements
Lipo6 - 1 at breakfast, 1 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2
Glucosamine/Chondroitan - 2 chewables


You see this is why I love this woman! Not that she's joining in, but that she "get's it". She always gets it!

P.S. - Opposite "Tool Shed"

[Telly]

I'm finalizing my workout and nutrition plan. Will be starting on Monday.

I'll be in vegas this weekend, so I plan on being BAAAAAAAADDDDDDDD! A few cocktails at the blackjack table are called for, I think I've earned it!

I be utilizing my crossbow, freeweights, recumbant bike and ab roller, so the workouts will be based on my equipment, but the crossbow can do a hell of a lot of exercises!

Also, Aerobic Kickboxing is starting... I'm gonna add that in too.

I'm also fleshing out my nutrition and supplemtn regimen. I don't think I'll be doing as many supplemnts as Telly, but we'll see where it goes.

No shirtless pics till afterward... still don't like my belly and flanks enough for that.

I was gonna wear a two piece too, but my boobs are too small now. :heh:


Awesome! I can't tell you how happy I am you two are here. Even if I don't end up with China's body (not that I want that) we will be really toned and cut up. Imagine the muscles and definition we'll have by summer? Holy smokes! Damn I'm freaking excited. I just can't hide it.

[Tricia K.]

You see this is why I love this woman! Not that she's joining in, but that she "get's it". She always gets it!

P.S. - Opposite "Tool Shed":love: I love you too, girly!

LOL @ Opposite "Tool Shed"

["Just" Paul]

Awesome! I can't tell you how happy I am you two are here. Even if I don't end up with China's body (not that I want that) we will be really toned and cut up. Imagine the muscles and definition we'll have by summer? Holy smokes! Damn I'm freaking excited. I just can't hide it.

I've avoided the poolside for years, didn't want to embarass my wife, my daughter, or myself!

next summer... Swimmin after work, yeah baby! Shirt off, gettin me some tan!

Sure would like to slip on some 32 waist jeans too... haven't worn those since 10th grade. Boy howdy!

OK T-gals (Tricia and Telly)... lets kick some tail!

[Mrs Sabre]

I've been in the gym 9 days of the last 12. :) I met with a trainer yesterday, and we've developed a good all over low weight, high rep workout ... including lots of ab work! :nod: I'm pleasantly sore all over today, and spent an hour walking on the treadmill this morning. My goal is an hour in the gym, 5 days a week - alternating days of weights and cardio.

I'm not sure about before and after pictures. I don't currently own a bikini, and unless I get into bikini shape, really don't expect to buy one. We'll see how I look next Spring/Summer.

Telly, Tricia, & Paul, thanks for the boot in the motivation! :bounce:

[Telly]

Yay heyyhayyyyyyy Karen! You are doing hitting the gym like a pro girl! That's awesome! I can't wait to see everyone's results. Just remember to post the "after" by summer.

[Mrs Sabre]

Thanks Telly! I've made friends with one of the personal trainers at the gym, and she's hard on me ... in a good way! I need to step away from the scales for a while `cause I'm showing that few pound puffy sore muscle gain. Small, short-term back steps are so worth the big long-term benefits! :happy:

[Telly]

I 100% agree. I was 142, then when I burst through the doors of the gym and started on this workout charade, I went up to 144, then 145. Some days I am back down to 142. I did a 31.2 mile bike ride and lost a few pounds but it all came back quicker than lightening.
You are right, the minor set backs are soo worth the goal we are working towards. But I need to keep in mind that I will be gaining muscle here. Takes a month or so of lifting to gain muscle.

Sick beach body, here I come damnit!

[Tricia K.]

Plans for today:
2 mile walk/jog

CrossBow Workout:
(40 lb. weight on all of the following)
100 tricep curls
50 shoulder extensions
50 bicep curls
50 butterfly presses
50 chest presses

Food
B - 10 oz. coffee w/ non-dairy creamer & 2 Splenda
S - nothing
L - 1/2 chicken breast, 1/4 c. steamed broccoli
S - 16 oz. protein shake
D - 2 cubic inches colby jack cheese, 3 small slices turkey lunch meat, 4 wheat thins

Supplements
Lipo6 - 1 at breakfast, 1 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2
Glucosamine/Chondroitan - 2 chewables

[Telly]

11/17/2006

Hamstrings/Calves

Exercise
5 minutes warm up on treadmill @ 5.0mph
Lunge - 8 reps, 3 sets - 50lb weights
Step-ups, Lying Leg Curls - 8 reps, 3 sets - 50lb weights
Standing Calf Raises - 8 reps, 3 sets - 50lbs weight
Seated Calf Raises - 8 reps, 3 sets - 50lb weight
Abdominal Training

Cardio
Interval training - 30 minutes on the Elliptical @ a steady rate

Food
B - Light yogurt with All Bran and fruit
S - Nutrition shake and fruit
L - Salad with tuna, rice and low-fat cottage cheese or
S - Whole-wheat bread with low-fat cottage cheese, red pepper and onion
D - Salmon (Wild Pacific, mmmmm) with onions, tomatoes and buffalo wing mix on the fish, boiled broccoli (lipton onion mix), mashed potatoes (1/4 cup)
S- 1/2 apple

Supplements
Isolated protein - Isopure Protein (meal replacement)
Myoplex lite
Phosphagen 1 serving
L-Glutamine 1 serving
Multivitamin 1 capsule
Creatine (Not today)
Lipo6 - fat burner 2 capsules breakfast and lunch
Biotin – 2 capsules

[Mrs Sabre]

Telly,

How did you decide on what extra supplements to take and how much? ... such as L-glutamine, Creatine, & Lipo6? :confused:

Right now I take a multi & calcium w/ D daily, plus 50,000 I.U. of vitamin D once a week (doctor prescribed for deficiency). I also take extra zinc & biotin daily, both recommended for my hair loss.

[Tricia K.]

Plans for today:
2 mile walk
100 crunches

Food
B - 16 oz. coffee w/ non-dairy creamer & 2 Splenda
S - 8 oz. protein shake
L - 4 small slices turkey lunch meat, Jello sugar-free pudding
S - 1/4 c. Kashi Go Lean Crunch
D - 1/2 c. refried beans, 1 tbsp. sour cream, 1 slice american cheese

Supplements
Lipo6 - 2 at breakfast, 2 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2
Glucosamine/Chondroitan - 2 chewables

[Telly]

Telly,

How did you decide on what extra supplements to take and how much? ... such as L-glutamine, Creatine, & Lipo6? :confused:

Right now I take a multi & calcium w/ D daily, plus 50,000 I.U. of vitamin D once a week (doctor prescribed for deficiency). I also take extra zinc & biotin daily, both recommended for my hair loss.


Mrs Sabre,

I have been reading up on what body builders take for what they need to accomplish and my brother in law is a personal trainer as well. He gave me the "OK" on a few of the products and "No" on creatine. Creatine helps make a person look bulky b/c it helps retain water in the muscle mass. It is also hard on the kidney's so I hear, (too much of it anyway). I need to stay away from that till the last few weeks of the regimine.

If you google those supplements, it will tell you exactly why they are used during body building.

[Telly]

11/18/2006

Back

Exercise
5 minutes warm up on treadmill @ 5.0mph
Assisted Pull-ups - 8 reps, 3 sets - 125lb weights, 185lbs, 155lbs
Bent-over Row - 8 reps, 3 sets - 25lb weights
One-Arm Cable Row - 8 reps, 3 sets - 50lbs weight
Lat Pulldown - 8 reps, 3 sets - 65lb weight
Straight-Arm Pulldown - 8 reps, 3 sets - 65lb weight
Abdominal Training

Cardio
Interval training - 30 minutes on the Elliptical varied rate

Food
B – Myoplex Lite
S – Fruit
L - Salad with tuna, brown rice, low-fat cottage cheese
S – Grilled chicken breast, red pepper and onion
D - Omelet (five to six egg whites) with broccoli, mushrooms, red onion
S- Banana

Supplements
Isolated protein - Isopure Protein (meal replacement)
Myoplex lite
Phosphagen 1 serving
L-Glutamine 1 serving
Multivitamin 1 capsule
Creatine (Not today)
Lipo6 - fat burner 2 capsules breakfast and lunch
Biotin – 2 capsules

[Telly]

11/19/2006

Rest Today! No exercise!

Food

B – Myoplex Lite

S – Yogurt

L – 4 Eggwhites, tomatoes, garlic clobes, onions, pepper, lettuce wraps.

S – Fruit & protein bar

D – 4oz Grilled Talapia with 1 cup of broccoli, 1/2 baked potato

S- Banana



Supplements

Isolated protein - Isopure Protein (meal replacement)

Myoplex lite

Phosphagen 1 serving

L-Glutamine 1 serving

Multivitamin 1 capsule

Creatine (Not today)

Lipo6 - fat burner 2 capsules breakfast and lunch

Biotin – 2 capsules

[Mrs Sabre]

Cool! Thanks Telly! I think I'll keep the supplementation simple and geared toward weight loss for now. Once I get closer to goal and further step up my weight training, I may consider others.

The weights you're pumping are impressive!

[Tricia K.]

Plans for today:
2 mile walk/jog
100 squats (50 regular, 50 stairs)
50 lunges
10 crab walks

Food
B - 126 oz. coffee w/ non-dairy creamer & 2 Splenda
S - 20 oz. Smoothie King mango :D YUMMMMMMY!
L - 2 cubic inches colby jack cheese, 3 oz. sugar-free yogurt
S - 1/2 c. Kashi Go Lean Crunch. 8 oz. protein shake
D - 1/3 Lean Cuisine

Supplements
Lipo6 - 2 at breakfast, 2 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2
Glucosamine/Chondroitan - 2 chewables

[Telly]

Hehe yeah. The assisted pull ups is a machine that you climb onto and sit on your knees. The more weights you use to pull yourself up, the easier it is to pull yourself up on. I tried 50lbs and it hurt soo badly b/c it was mainly all me. Then I put 125lbs and did 8 reps with that and my muscles began to shake like crazy so I upped it. 155 was perfect (last set). Gave me the resistance as well as the heaviness I needed to complete the exercise with results.

[Tricia K.]

Plans for today: (I didn't do these yesterday)
100 squats (50 regular, 50 stairs)
50 lunges
10 crab walks

Food
B - 16 oz. protein shake
S - 20 oz. latte w/ whole milk & 3 Splenda
L - 5 thin slices turkey lunch meat
S - Jello sugar-free pudding
D - 1/3 Lean Cuisine

Supplements
Lipo6 - 2 at breakfast, 2 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2
Glucosamine/Chondroitan - 2 chewables

[JDru]

Tricia: what are crab walks?

["Just" Paul]

In one of the deleted scenes, that little girl did that coming down the stairs in "THE EXORCIST".

It was oogy.:eek:


OOOOOOOoooooooo.

[Tricia K.]

Tricia: what are crab walks?Legs are more than shoulder-width apart, toes pointing outward (45-degree angle), squat and walk 10 paces to right and then 10 paces to the left. Does that make sense?

[Telly]

Reminds me of the thriller video. :)

[Tricia K.]

Plans for today:
2 mile walk/jog
100 crunches

Food
B - 16 oz. coffee w/ non-dairy creamer & 2 Splenda
S - 8 oz. protein shake
L - 1/3 Lean Cuisine
S - 8 oz. protein shake, 1/4. c. Kashi Go Lean Crunch
D - 1/3 Lean Cuisine

Supplements
Lipo6 - 2 at breakfast, 2 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2
Glucosamine/Chondroitan - 2 chewables

[Telly]

Call me silly but I am very emotional today. I have just realized how crazy of a person I am and how awesome I know I've done. I don't ever give myself Kudos but after the numbers the trainer gave me today, I am the proudest person on this side of the planet.

I finished a 2 hour training today and prior to training I had my fat%, BMI and weight checked out and I was pleasantly surprised.

I jumped on the scale fully clothed to include my infamous hoodie jacket and sneakers. I weighed 140lbs exactly. I jumped on and off 3 times to make sure it was right. It was digital and I am very skeptical about those. So yeah, 100lbs gone in 7 months. I am 5lbs from goal of 135lbs.

My Stats were:

BMI - 24.8% from 42.5% so down 17.7% Yay!

My Body Fat% 25.06% from 38%, waist is 29.75inches from a 41.5inches

From going to Mexico alone to be banded, to losing 30%+ of my hair, to having a tummy tuck w/Lipo in a foreign country (DH and DD with me) to dropping off weight like a mad person....... I could say I've put myself through extreme craziness. If I had to do it all again, I would. No regrets and no complaints.

["Just" Paul]

Those numbers are nothing short of AMAZING!

Way to go girly!:nod: :nod: :nod:


Now... imagine what the next 7 months will bring!!

Wowzers!

[Tricia K.]

All I gotta say is HOLY SHIT!! :blue:

[Telly]

hahaha, yeah girl! Woohoo! I feel victory in the battle of obesity!!!

[Mrs Sabre]

My hat is off to you Ms. Telly! Very impressive! :hail: All hail Telly, Queen of the Band! ;)

[MoOrLess]

Wow Telly girl! I always knew you'd do it - so glad you are finally realizing what an awesome goal you accomplished in a short amount of time!!!

[Telly]

I'll make this easier on myself. I have posted every single workout that I do, 6 days per week and for all who care to know, the workout's are recurring every week on the same day.

[Tricia K.]

That does make it easier, girlfriend!

I've been remiss in posting in this thread. Once I return home to Louisiana, I'll get back on the ball.

["Just" Paul]

I still need to post my workout. I have it all on paper at home, and need to transfer it to the computer.

I also need to step it up... Telly is leaving us all in the dust!

[Jachut]

You're incredible Telly.

The exercise I can understand, it grows to be something you love and determination and adrenaline carry you through. But how you survive on that diet is beyond me. I dont think I'll post my daily intake to compare. Left over roast lamb sandwiches with mint jelly are not on the menu are they?

[Telly]

Hahaha, not! But I had my diet overlooked and it's bad. I have a former winner/competitor - newbie friend whose a trainer whose taken my entire regimine and food diary and is tweaking it. He says the new food will drop my weight like crazy and send the right stuff to build the right things up. I'm scared but I'm excited. I am to stay away from the scale for 2 weeks..and that freaks me out.

I don't think lamb is on the menu and definately not jelly.

I know there is alot of beef and chicken, oatmeal, yams, brown rice and alot of whey isolated protein - fast absorbing and slow caseine *sp protein for night time right before i sleep. It's a freaking nightmare but I'm doing it...now I need a complete unfill to do this right.

[Telly]

*sighs*

Scratch this workout and food journal for the week. My new trainer former competitor has me on some suicide mission now. I'll be posting it soon. The food I am going to be eating is..."omG" and eating soo much all day long. He swears I will be drop weight and gain muscle like crazy, frankly I'm scared but I trust him.

[Telly]

Ok, here it is. He gave me his diet but cut some of the food oz's down a bit. I don't think it's cut down as much as it should be but I will try it. He wants me to give it a few weeks and expects at least a 10lb loss with eating like this and my workout regimine.

http://www.angelfire.com/crazy/tellytell/beginning/

[Telly]

...P.S. I have to stay away from the scale for 2 weeks. How in the world.......* no comment no comment *

[lil'bitty]

Telly, I am 1 week into my band and know that when I get to where I am going, I want to be like you!!! You inspire me!

[Tricia K.]

12/7/06
2 hour mall walk

Food
B - 8 oz. coffee w/ non-dairy creamer & 1 Splenda
S - 20 oz. latte w/ whole milk & 2 Splenda
L - nothing
S - 10 Wheat Thins
D - 1 small chicken & cheese quesadilla slice w/ sour cream & salsa

Supplements
Lipo6 - 2 at breakfast, 2 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2

[Neal R.]

...P.S. I have to stay away from the scale for 2 weeks. How in the world.......* no comment no comment *

Telly - if you are like me and the scales, we may have to start a thread for you like Kathy and her smoking!

[Tricia K.]

12/8/06
clean the entire house

Food
B - 8 oz. coffee w/ non-dairy creamer & 1 Splenda
S - nothing
L - .5 oz. turkey jerky, 1/2 South Beach Diet meal replacement bar
S - 10 Wheat Thins
D - TBD

Supplements
Lipo6 - 2 at breakfast, 2 at lunch
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2

[Telly]

Tricia my dear, you aren't eating anything!!!!!

[Tricia K.]

I wasn't hungry the past few days but I am definitely making up for it today!

[Tricia K.]

12/9/06
no exercise

Food
Way too much to list!

Supplements
Lipo6 - 2 at breakfast, 2 at lunch

--------------------------------------------

12/10/06
no exercise

Food
B - 16 oz. coffee w/ non-dairy creamer & 2 Splenda
S - nothing
L - 16 oz. protein shake
S - 32 oz. coffee w/ non-dairy creamer & 4 Splenda
D - 16 oz. protein shake

Supplements
Lipo6 - 2 at breakfast, 2 at dinner
Multivitamin - 2 Flintstone's chewables
Viactiv calcium chew - 2

[Telly]

Hehe Neal, I don't even weigh myself 4 times per day anymore. It's been a week.

[Telly]

Lins asked me in "Exercise Today" thread, what supplements I take and I wanted to copy that info over here.



Fish Oil, 1,000 - has Omega 3's fatty acids, EPA and DHA. Helps to maintain heart and vascular health.

Nitro Explosion - Has creatine, glucuronolactone, vincamine, caffeine and keyt amino acids, including L-arginine which is an essential precursor of nitric oxide which helps maintain blood vessel tone. The formula is equipped with electrolytes that the body can lose during intense workouts. Electrolytes help to regulate body fluids and important functions, such as muscle contraction. So yeah.....it boosts workouts (taken 30 min before) and also helps speed up the recovery of your muscles

Biotin - helps promote growth and health of the hair, skin and nails.

GNC's Women's Ultra Mega ACTIVE multi-vitamin - (This is an awesome new product) - It's premium performance multivitamin formula is for active women. Energy production, electrolyte replacement, bone health and antioxident support.

MRM BCAA+G - An Amino Acid - You probably know that amino acids are the building blocks of protein. When you eat a protein food, it gets digested in the stomach and intestine into individual amino acids and short chains of amino acids that are small enough to be absorbed into the bloodstream. These amino acids have far reaching effects in the body from building and repairing tissues, to producing chemicals that enable our brains to function optimally. Essential amino acids cannot be made by the body. You must get them from complete protein foods or combinations of incomplete vegetable foods. There are 9 essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, and valine. Your body can make non-essential amino acids by itself from vitamins and other amino acids.

EAS - Phosphagen (I dont take this anymore but will again in a few months)
Phosphagen from EAS uses carbohydrates for triggering insulin thereby transporting creatine more effectively. Apart from increased creatine delivery, Phosphagen increases cell volume and accelerates muscle gain. You should mix it well in water or juice and drink four servings for 5 days. Gradually decrease the intake to 1-2 servings in a day.

The phosphagens are energy storage compounds, also known as high energy phosphate compounds, are chiefly found in muscular tissue in animals. They allow a high energy phosphate pool to be maintained in a concentration range which, if it all were ATP, would create problems due to the ATP consuming reactions in these tissues. As muscle tissues can have sudden demands for lots of energy, these compounds can maintain a reserve of high energy phosphates that can kick in as needed, to provide the energy that could not be immediately supplied by glycolysis or oxidative phosphorylation.

http://en.wikipedia.org/wiki/Phosphagen

I drink:

Isopure - whey protein isolate (more pure and higher quality protein about 90-98% pure and less fat and lactose per serving)

Myoplex Lite - whey protein concentrate (concentrate - about 70-85% pure, the rest, fat and lactose)

Spiru-tein - soy protein - also known as a plant protein (phytoestrogens) which is a plant estrogen.


That's about it I think, lol...

[Telly]

That's great lil'bitty. I'm here for you if ever you need to ask me anything. You'll be our Million Dollar Baby in no time!

[Telly]

It's 9:38PM and the gym closes at 11PM. I fell asleep after cooking chilli. I am headed out. No pain no gain! No excuses!

[Telly]

Ok, I'm back on the intensive grind. I have completed 2 full weeks of my 6 day split.

Prepare yourselves for future pictures of some serious muscles, lol... (I hope)

[Neal R.]

Always ready for new Telly Pics!!!! :)