Irongirl's competition log

[irongirl]

Gee thanks!! The chest and shoulder exercises haven't suffered much yet, but the other lifts have. I was up to 210 x 4 on the deads...it kills me not to be able to do that now. It'll be somethign to beat in the off season now

[irongirl]

Walked outside for cardio this morning...50 minutes...the gym was closed for Canada Day. Saturday and Sunday are off days for now.

[irongirl]

wow that is a lot of flax, how many grams of fat a day you doing? how many calories total?

One weight training days it's approx
260gmsP, 145gmsC, and 45gmsF

Non-weight training days approx
260gms P, 85gmsC, 55gmsF


The carb count is actually higher depending on the portions of green veggies, but this is mostly fibrous carbs

I made a mistake in the last diet posted and put in an extra tbsp of flax...oops

[goes4ever]

I count 4tbs of flax, and it is 16g per tbs corect?

16 x 4 = 64g plus fat in meats, how do you get 45g?

[irongirl]

I made a mistake in the last diet posted and put in an extra tbsp of flax...oops

On a non weight-training day, it's 3 tbsp...at 14 grams each...that's 42

A weigh training day, it's 2 tbsp

[goes4ever]

Non training day diet

0715- 50 gram protein shake with water, 1 tbsp flax oil

1030- 250 ml egg whites, 1 whole egg, 1 sl FF cheese, 1/2 cup Fibre 1 cereal with skim milk, 1 tbsp flax oil, 2 fish oil caps

1315- 1 can tuna, spinach salad with light Italian dressing, 1/2 cup brown rice

1530- 50 gram protein shake with water, 1 tbsp flax oil

1815- 6 oz lean steak, potato (30 gr carbs), broccoli, 2 fish oil caps

2130- 250 ml egg whites, 2 fish oil caps, 1 tbsp flax oil

50 mg ephedrine, 400 mg caffeine before cardio and Meal 5

Had some changes made last night to the diet...looking forward to seeing the results

I am basing the count of four TBS on the diet you posted above, I still count 4... lol

gotta keep my eye on you :flute:

[irongirl]

Non training day diet

0715- 50 gram protein shake with water

1030- 250 ml egg whites, 1 whole egg, 1 sl FF cheese, 1/2 cup Fibre 1 cereal with skim milk, 1 tbsp flax oil, 2 fish oil caps

1315- 1 can tuna, spinach salad with light Italian dressing, 1/2 cup brown rice

1530- 50 gram protein shake with water, 1 tbsp flax ol

1815- 6 oz lean steak, potato (30 gr carbs), broccoli, 2 fish oil caps

2130- 250 ml egg whites, 2 fish oil caps, 1 tbsp flax oil



I admitted I made a mistake and listed an extra tbsp...I didn't go back and edit the post :stupid: It's fixed now...so it's 3 god dammit!! lol

Hmmmm....my every move is being carefully scrutinized I see

[goes4ever]

I admitted I made a mistake and listed an extra tbsp...I didn't go back and edit the post :stupid: It's fixed now...so it's 3 god dammit!! lol

Hmmmm....my every move is being carefully scrutinized I see

damn straight, I got my eye on you :hahaha:

[irongirl]

damn straight, I got my eye on you

:bootyshak

[irongirl]

Cardio this morning at 6:00 for 50 minutes. Did it all on the stepper Cardio bumped up to 6 times a week now. Weight 167 this morning. Working until 8 pm, will train biceps and legs then.

[goes4ever]

looking good girl, keep us posted!

[irongirl]

I'll post tonight's training in the morning...too tired. Front double bi pic taken tonight.....

[mpresiv]

ummm..nice!! Very nice build girl, keep it up

[irongirl]

Thanks mpresiv

Training for last night....

Alternate DB curls 30 x 8/5/3 My elbow was really starting to hurt- what's up with that?

Hammer Curls 25 x 8/5 My elbow hurt too much

Leg extensions, alternated with High wide leg press....sets of 20...40 lbs on leg extensions, 180 lbs on leg press

Leg press.....4 sets of 20, 180 lbs

Standing calf raises....150 x 5, 120 x 5, 90 x 5, 60 x 10

I cannot do legs anymore on a day when I work....I can't do it justice, it's just too hard. And this morning my elbow is killing me

[goes4ever]

I'll post tonight's training in the morning...too tired. Front double bi pic taken tonight.....

woot, woot, woot!!! look at those guns!!!! :buff: