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Progress & Goals
119.5 Lbs.
LEAN BODY MASS
21.1 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
This is a typical split for me. I change things up quite a bit as I adapt so I can keep growing.
Shoulders/Back
Legs-Abs
Chest/Triceps-Abs
Back/Shoulders
Legs-Abs
Arms-Abs
Off
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Morning Cardio 20-30 min most days
Evening Cardio 20-30 min (only on days when I need stress relief!!)
One leg day is a standard heavy leg day, the other is plyometrics mostly. Since adding the extra back/shoulder day, my shoulders and back have gotten much tighter and noticeably larger.
My Nutrition Program View My Full Nutrition Program
I try follow what the experts do. I tweak little things, but it's pretty much like this every day.
Meal 1: Protein shake, banana
Meal 2: Cookie Dough Oatmeal: 1/2 cup oatmeal -cooked lightly, 1 scoop vanilla protein powder, 1 Tbs ground flax, 2 Tbs chopped walnuts, 5 chopped dried apricots, 1/2 cup liquid egg whites.
Meal 3: Protein shake, banana, handful of unsalted dry roasted peanuts
Meal 4: Egg white/spinach omelette, 1/2 cup sweet potato, 1 slice ezekiel bread toasted and grazed w/butter, 1 cup steamed collards or broccoli
Meal 5: Post workout Protein shake, banana, handful of gummie worms (I know, right?!!) :)
Meal 6: 4 oz chicken breast baked or steamed, 1 cup or 2 of veggies, 1/2 cup sweet potato, or applesauce
Meal 7: Casein shake with glutamine
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I take in Meal 1 immediately upon waking. It stops the catabolic effect and gives me a little energy for my morning cardio. Meal 2 is taken right after my morning cardio. Meal 3 is taken in at work. Meal 4 is when I get home from work around noon or 1 p.m. before going to the gym. Meal 5 is my post workout meal. Meal 6 is taken an hour and a half or so after my workout. Meal 7 is shortly before bed. Grow you beautiful muscles, GROW I say!! :)
My Supplement Program View My Full Supplement Program
I pretty much stick to the basics. If I need to burn fat, I drink more green tea and grapefruit juice. Sometimes I'll cycle in CLA.
Morning:
Multi vitamin (I like the liquid caps)
Fish Oil caps
Kre-Alkalyn (stable creatine caps)
Pre Workout:
Kre-Alkalyn
Glutamine
BCAAs
Post Workout:
Glutamine
BCAAs (and of course whey protein shake)
Bedtime:
Glutamine
My Motivation Program View My Full Motivation Program
I like muscle. It motivates me.
steelchic updated her motivation level from 10/10 to 10/10.
steelchic Life is cutting into my gym time and it's been leg day for two days now!! I WILL get there tonight. It's just going to be a late date.
May 3, 2013 | Likesteelchic Ah, shoulders was good. A good meal and now I shall rest. All good things.
May 1, 2013 | Like
steelchic created a new BodyBlog entry "Pulling Out of the Funk".
A while back I started Shortcut to Size with great success. I was laying down hardcore muscle and getting a lot of positive feedback from people at my gym who see me a lot. It was awesome. Then I pulled a rhomboid (something I do at least twice a year). I gave it two weeks to heal, started back slowly and have been doing my own thing with my workouts for several weeks now. The result of all this: I look several pounds fatter and the muscle I was loving has... Go to BodyBlog
steelchic You guys ROCK for pulling a girl out of a pity party. Thanks for all you do to get my head right. Tomorrow's a new day. :)
Apr 28, 2013 | Like
steelchic still frustrated.. working hard,eating rite,doing everything I've learned and know, yet I've gone backwards by a mile. So super frustrated.
Apr 28, 2013 | Like
Visitor Comments
steelchic is now friends with KnowledgeGod144, chadlanter and 1 other.