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Nadilein

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  1. Day 3: Felt really strong at the gym today and also had consistent energy throughout the day ... Gym (6:15-7:30am): Treadmill: 5 minute warmup (10 incline, 3.5 mph) Back and Abs/Core (weight/reps/sets): - Wide Grip Lat Pulldowns: 60/10/3 - Bent Over Barbell Rows: 20/12/3 - Seated Cable Rows: 50/10/3 - Close Grip Assisted Chin Ups: 7/10/3 - Ab/Core Circuit: a. Medicine Ball V-Ups (15x) b. Hanging Leg Raises (15x) c. Bicycle Crunches (15x each side) d. Plank (60 seconds) Eliptical: 10 minute cardio (10 incline, 25 resistance) Meals: Pre-workout: dates Post-workout: banana 1st meal: Vega Whole Food Health Optimizer shake mixed with water and almond milk (1.5 scoop) 2nd meal: 1/4 cup quinoa with 1 homemade bean burger mixed together along with sauteed mushrooms and green onions 3rd meal: garden salad mixed with alfalfa sprouts, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice) 4th meal: 1 apple with 2 tbs almond butter 5th meal: roasted potatoes with sauteed vegetables and tofu Water: throughout the day
  2. Hi Amanda, You look amazing! Definitely a look to aspire to!! Quick question - how much time do you wait between each meals? Thanks! Look forward to learning more from your journal posts!
  3. Day 2: Gym (6:15-7:30am): Treadmill: 5 minute warmup (10 incline, 3.3 mph) Lower Back and Glutes (weight/reps/sets): - Leg Press: 140/10/3 - Lying Leg Curls: 65/8/3 - Stiff-Legged Barbell Dead Lifts: 40/8/3 - Cable Kick Backs: 40/10/3 - Stability Ball Bridges: no weight/12/3 - Weighted Hyper-Extensions: 25/12/3 Eliptical: 10 minute cardio (10 incline, 25 resistance) Meals: Pre-workout: Banana, dates Post-workout: Vega Whole Food Health Optimizer shake mixed with water (1.5 scoop) 1st meal: 1/2 cup quinoa with 1 cup vegetables (broccoli, mushrooms, zucchini, yellow pepper) and 1/4 kidney beans 2nd meal: trail mix 3rd meal: garden salad with 1/2 avocado, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice) 4th meal: 1 apple with 2 tbs almond butter 5th meal: 1 homemade bean burger (no bun) topped with sauteed mushrooms, alfalfa sprouts, tomatoes, 1/2 avocado Water: throughout the day I am trying to gain some more lean muscle so hopefully my diet will help me achieve this. The 1st meal is a recent addition to my meal plan as I have been advised that I do not eat enough to achieve the muscle gain that I am hoping for. Hopefully I am on the right track?!
  4. Day 1: Gym: Chest and Triceps Incline Bench Press: 17.5/10/3 Wide Grip Pushups: 12/3 Peck Deck: 35/10/3 Overhead Tricep DB Extensions: 20/10/3 Tricep Pushdowns: 45/12/3 Assisted Tricep Dips: 8/12/3 Meals: Pre-workout: Banana, dates Post-workout: Vega shake mixed with half water and half almond milk 1st meal: brown rice with beans and vegetables 2nd meal: trail mix 3rd meal: bean soup and cucumber slices 4th meal: apple with almond butter 5th meal: half sandwich and salad with avocado, cucumber, tomatoes, and hemp seeds
  5. Hello Everyone! I have been a vegetarian for the past 3 years and just became a vegan two months ago. I am really happy with the switch and love my new lifestyle choice! In order to achieve my goals for 2012, I thought it would be fun to join all of you for this fun challenge! Current weight: 138lbs Height: 5'11 Fitness Goals: 1. Gain more muscle and strength in my upper body 2. Obtain an overall 'fitness model' physique Let the fun begin!
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