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Progress & Goals
134.8 Lbs.
LEAN BODY MASS
40.2 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Double It Up! [2 x 3 Workout Days, 1 Full Day's Rest]
- Day 1: Legs
- Day 2: Chest + Back + Abs
- Day 3: Shoulders + Arms
- Day 4 is repeat Day 1: Legs
- Day 5 is repeat Day 2: Chest + Back + Abs
- Day 6 is repeat Day 3: Shoulders + Arms
- Day 7 is A FULL DAY'S REST! Go out and PLAY! Have FUN!
My Nutrition Program View My Full Nutrition Program
High-Protein, Low-Carb, Low-Fat lifestyle diet.
6 meals per day, every 3 hrs:
- EARLY-MORNING: Whey Protein + 10g BCAA + 10g Glutamine + Fiber shake @ 5:30 AM, [Pre-Workout].
- My Workout routine is normally between 6 AM and 12 PM.
- MID-MORNING: Whey Protein + 10g BCAA+ 10g Glutamine + Fiber shake @ 9 AM, [Intra-Workout].
- NOON: Whey Protein + 10g BCAA + 10g Glutamine + Fiber shake @ 12 PM, [Post-Workout].
- MID-AFTERNOON: Whey Protein + 10g BCAA+ 10g Glutamine + Fiber shake @ 3 PM.
- EARLY-EVENING: Regular Whole food dinner between 6 PM and 7 PM.
- BEDTIME: Casein Protein + 10g BCAA + 10g Glutamine + Fiber shake @ 9 PM.
- Vitamin pills + Essencial Fatty Acid [EFA] pills added to shakes through the day. The BULK of them added at Pre-Workout and at Bedtime shakes.
My Supplement Program View My Full Supplement Program
Supplements are a key ingredient to success!!!
My current list of supplements:
- ON Gold Standard 100% Whey Protein [5 lbs.], [for ALL shakes throughout the day, except bedtime], [currently 4 meals].
- ON Gold Standard 100% Casein Protein [4 lbs.], [Bedtime ONLY].
- Omega Sports 1000g BCAA in 10g servings [added to EVERY single shake].
- Omega Sports 1000g Glutamine in 10g servings [added to EVERY single shake].
- BSN N.O.-Xplode [Pre-Workout. Taken with an empty stomach just before breakfast shake].
- Scivation Xtend 30 sticks variety pack + 1 teaspoon of added Sugar [Intra-Workout].
- ON Opti-Men Multi-Vitamins [3 caps daily total], [half cap for meal 1, half cap for meal 2, 1 cap for Pre-Workout meal, 1 cap for bedtime meal].
- Newchapter Wholemega Whole Fish Oil EFA [Essential Fatty Acid], [120 caps], taken 2 times daily [1 cap Pre-Workout meal, 1 cap bedtime meal].
- Rite Aid Fiber Supp., Fiber Laxative, Psyllium Husk 3.4g [1 lb.], [1 teaspoon for EVERY single shake], [adds regularity, soft stools and slows the digestive process [by adding bulk] in order to absorbe as much of the nutrients from meals as possible], [This is working out quite nicely!].
- Cellucor Super HD, Fat Burner [120 caps], [taken 2 times daily. 1 cap 30 mins. before 1st meal and 1 cap 30 mins. before pre-workout meal], [2 months ON, 1 month OFF cycle].
- I have ONLY 1 real whole food meal at dinner and I'm thinking of cooking my own meals on Sunday, using containers, freezing them for the whole week, and using them as I go. This way I can also control the quality of that food too.
- Things change up all the time, so I might add or remove things on this list over time. I NEED to FEEL or SEE results in order to stay with these products, otherwise it's a waste of time and money.
My Motivation Program View My Full Motivation Program
I hope to finally SEE myself as the hunk that I always knew I could be! ;D
Good Health, elegant, attractive, light on my feet and strong is my main goal.
I'm MAD that I lost the muscle that I had gained years past. Car accident and depression did that to me [13 years of it], but with this new hope and feeling of happiness that has recently come upon me, I feel that soon I WILL achieve ALL my goals.
Currently I'm working out on my own, but I have Jehovah's Holy Spirit as my strength to actually do this! NEVER had this will power before. It feels AWESOME!
I sometimes use my anger [adrenaline] as motivation. Knowing that I am having to redo everything all over again from scratch and that I am not even close to what I used to look like before angers me. I feel like I should have been past this point and looking awesome for the last 13 years, but... Nope... I gotta redo everything again. Oh well... I WILL GET THERE THIS TIME!!!
AlohaNova joined Snap Fitness (Bethel, Connecticut).
May 6, 2013AlohaNova Monday. Back on 3 sets x (4 to 6 reps) @ 90% of 1RM Week. Had a good workout and cardio on the heavy bag.
Apr 8, 2013 | LikeAlohaNova Starting a High-Reps Week [target between 50 to 100]. I did it today and what a PUMP on every muscle!!! WOW!!! Endurance for this week.
Apr 1, 2013 | LikeAlohaNova @ 90% of 1RM, I am feeling sore all the time, and doing more reps than should be possible. I need to lose 3% BF per month now [new goal].
Mar 25, 2013 | LikeAlohaNova Started doing a 3 sets x (4 to 6 rep.) @ 90% of 1RM workout routine now. Feels good so far. Hoping to grow quicker.
Mar 18, 2013 | LikeVisitor Comments
