Effective Meal Planning

Day 100, February 21, 2012

Happy “100″ day!  I am so excited that I get to take my supplements again and take a nice long walk.  It’s overcast and yucky out but I am still going to go for a short walk.  Today is going to be a great day! 

7:00 am:  oatmeal with strawberries, 1 L-Carnitine, 3 Colostrum, 3 SlimQuick Extreme and water.

11:00 am:  chicken with celery, grapes, mustard, onions rolled in lettuce, 1 L-Carnitine and water.

4:00 pm:  steak, red potatoes, green beans and water with 1 L-Carnitine. 

8:10 pm:  1.5 scoops of chocolate Ultimate Muscle Protein by Beverly International, 1/2 orange, 3 TBR Labs Colostrum, 1 L-Carnitine and water. 

I am so happy to say I went for a walk between all the rain today.  I didn’t go fast but I still went and it felt great!  I was able to begin my supplements again and I had so much more energy than I am not taking them.  I love the energy boost I get.  I rearranged my bathroom I have a shelf to put my makeup on so Greg doesn’t have to have it strewn all over the counter.  LOL!  It is going to be a great week!  I hope you all have a great night and sweet dreams!

Day 99, February 20, 2012

This is the first day of the rest of my life.  I know I’ve been feeling down lately.  It’s a wild thing knowing you feel all down and that you need to start being more positive but you just have no pick up and go.  I have been lazing about lately.  If I didn’t know any better I would think there was a negative force out there trying to keep me down.  It seems like I have had one stumbling block after another lately.  I’ve been really blah.  It’s not just about my body, it’s about my life in general.  I know you all know what I’m talking about here.  We look in the mirror and we hate how we look naked, we hate our new hair color, we aren’t tan enough, etc, etc.  The key to this is finding the reason why.  I have been really down.  I know the weather is a big part of it.  My stupid leg/back are another.  I decided to get up today and actually put makeup on.  It’s been a long time since I’ve done it.  I haven’t tanned in a while.  I told my husband earlier that I need to start tanning again because it helps my mood.  I know it goes without saying that I am SICK SICK SICK of this rainy weather!  I haven’t been able to excercise with my issues and even my house is depressing me.  I for one feel a lot better if my house is freshly cleaned and smelling good.  I really want to get some new furniture and carpet for my house but at this point in time I do not have excess cash to just throw away on frivilous things.  I think that may be another reason depression kicks in so easily.  I’m not the only one around that feels this way I’m sure.  Our money tree died a while back so it’s back to the old fashion way of saving money for the things you want.  Stupid money tree!  All joking aside I have decided to take back my life.  I feel better when I work more so I’m thinking I’m going to work more in the next few weeks so I can save more to get my new couch.  I for one love when I can switch around my furniture around and change the look of the room.  I should be an interior decorator.  I love finding bargains and dressing up what I have.  It won’t take much.  I guess you could say that I’m doing a life makeover.  I’m going to be making several changes in the next several weeks.  I am going to find out if I can start taking my supplements again, and also find out when I can excercise again.  I definately need to excercise.  I’ll let you know how everything goes.  Keep your fingers crossed for me!

7:00 am:  6 egg whites with 1/2 orange and water.  Greg bought me egg whites in a bottle so I wouldn’t have to touch the eggs to get rid of the yolk.  It taste different but it’s better for me.

11:00 am:  chicken, broccoli, and 1/2 orange.   I’m really thirsty today so I’ve been doing great with my water intake.  I can’t wait until I can start taking my supplements again. Ok. I’m glad to say that the doctor gave me the ok to start my supplements again tomorrow.  Yay!  I’ve been so draggy lately!  I have to take it easy with the excercise for now so I don’t hurt myself again.  I’m going to start with a slow walk tomorrow.  I hope the weather is ok for a walk outside.

3:30 pm:  chicken with broccoli and cauliflower and brown rice with water.

8:00 pm:  1.5 scoops of chocolate Ultimate Muscle Protein and water.  I’m pretty tired right now.  I’m thinking I’m going to go to bed soon.  I am excited about being able to take a walk and start my supplements.  For now I’m going to bed!   Good night everyone and sweet dreams…

Laura Meyer

Day 98, February 19, 2012

I slept in again today but I have decided to try to be more positive.  I hope you notice that I said I was going to TRY.  I know those of you out there that have battled with your weight have had your good days and your bad days.  Lately for me I have been noticing more bad days than good.  I am going to change that.  I for one think that you can change how you feel.  One of my problems has been me not getting to spend any time with my hubby.  He is just so busy with work and school that we honestly are lucky to see each other for a couple of hours a day.  I know it’s making things worse because I have this leg and back thing going on but before that it was the flu and before that it was something else.  I think we are going to have to just make the time to see one another.  Several years ago my husband and I had some similar issues.  We didn’t get to see each other much and we had four kids to take care of with the youngest two having special needs.  We let life get in our way of happiness.  It’s really very easy to do.  I think when people have such hectic lives it seems to take from the marriage exactly what we need to keep.  This is why there are so many parents getting divorced.  I love my husband more than anything I just have to remind myself of that when times get tough.  It’s coming up on that time of year that we begin to get antsy about the warmer weather.  I have talked to several people and most if not all of them have said they have just been so blah lately.  I’m going to try to begin the trend of a positve outlook.  We have to have positive influences in our lives and I think it’s time for some attitude changes for me and those that I surround myself with.  Ok I’m done with the deep stuff now it’s on with my day.

11:00 am:  1/4 cup of oatmeal with strawberries on top of it.  I’m almost done with my first glass of water.  I can’t wait until I can start taking my supplements again.  I think I’ve been a little tired because I haven’t been taking them.  I love the way they make me feel.

3:00 pm:  chicken with broccoli and cauliflower and brown rice with water.

7:00 pm:  1.5 scoops of chocolate Ultimate Muscle Protein by Beverly and water.

I tried to do some excercises for my upper body with light weights and it didn’t work out.  I need to do something soon or I feel like I’m going to go crazy.  I miss excercising.  I’m going back to the doctor tomorrow so cross your fingers that I can start excercising again, even just walking.  I hope the weather is ok for a walk.  Good night everyone and sweet dreams…

Day 97, February 18, 2012

Today I slept in.  Those meds may make me sick however they also make me really tired.  My leg is starting to feel a little better.  I have to stay off of it until after Monday.  I have to eat something but I’m really not in the mood.

1:00 pm:  cottage cheese with pepper and water.  I am so totally not in the mood to even eat.  I really never thought I would say that.  EVER!  It’s a big vicious cycle.  I cannot wait until I get cleared by the doctor.  I’m going to go lay back down. 

6:00 pm:  I have been sleeping all day.  I am still tired.  I know it’s my meds.  I have to eat something and nothing sounds good.  I’m going to eat some honey nut cheerios with milk.  It’s off my nutrition plan but my stomach is burning and hurting and so I’m just going to.  I’m on my fourth glass of water.  I have to make sure I’m drinking plenty otherwise it’s suppose to make me sick.  (I’m pretty sure I’ve been sick since I’ve started these.)  Ok I will admit it.  I’m a total grumpy mood.  I have no idea why I just am. 

8:00 pm:  Guess what?!!  I just saw the stupid opposum.  My kids asked me if I would chase it down and try to get rid of it again and I told them “Nope, if it wants to be around that bad then let it.  I’m not chasing it anymore.  My opposum hunting costs me over $500 thanks to the x-ray’s and meds and visit to the office.  I’m done!”  Stupid opposum!

I’m going to sleep I hope tomorrow is going to be a better day.  I really hope I lose this grumpy feeling.  I cannot even stand to be in a room alone with myself.

Good night everyone.  I hope your day has been better than mine…

Day 96, February 17, 2012

OMG!  Today is so much worse than yesterday.  I cannot bend my left leg at all and my back feels like poop!  I’m a little worried I may have a hairline fracture on my upper leg so I’m going to go to the doctor.  I am nauseous, and in a terrible humor.  I’m not taking any of my supplements until after I go to the doctor.  On the up side, if you can call it that, I haven’t seen the stupid Opposum so I think we got rid of the stupid thing.  More later..

7:00 am:  1.5 scoops of Chocolate UMP protein shake and water.

1:00 pm:  Ok I just got finished at the doctor.  They took an xray of my leg and back and thank goodness no broken bones.  I have some issues with my back something about my 5th lumbar and the cartlidge between my vertabrae is compressed and that is why I have my back pain all the time.  He gave me some really good meds and now I’m on the couch chillaxin.  I ‘m not allowed to take my supplements for a few days just to ensure we err on the side of caution. 

4:00 pm:   4 oz of chicken with 1/2 cup of strawberries.   Ok I’m thinking I’m going to be going to bed pretty early tonight.  My leg and back are killing me so I have to take meds to help with the swelling and pain.  Those same pills make me so sick to my stomach I feel like I’m going to throw up.  I’ll eat later.  I have to lay back down.

9:00 pm:  I’m skipping my last meal.  I’m going to bed.  Night to all!

Day 95, February 16, 2012

I have a pretty funny story to tell, well in a way it’s funny.  I in my infinite wisdom decided to help my 17 year old son get rid of a opossum that has been residing under our deck in the back of our house.  I have tried everything to get this stupid thing to leave.  I have kittens that are inside/outside cats.  I was concerned that this pesky opposum was going to bite of of them and give them rabies so I listened to my son Cody and we went hunting.  You have to imagine it’s pitch black outside, there is still snow on the deck that has been melting away and we are using a pellet gun to try to get this thing to leave.  Oh, and I am the designated flashlight holder.  So here we are last night on the back steps trying to find this opposum.  I search under the deck and find it and Cody shoots it.  Then it’s point, shoot, point..shoot, point..shoot.  I’m sure you get the point.  On the second to last shot this thing starts running toward us and we are both screaming(yes over a tiny opposum) and we both go up on the deck.  I turn to walk back off of the deck so we can get back to our opposum hunting and BAM!  I fall down on the deck on my left leg.  I sat there for a few minutes until Cody started saying, “You better get up before the opposum comes and bites you!”  So I stood up, laughing at myself and Cody.   We went back down to the side of the deck and by this point my left leg and hip, along with my back is throbbing.  Well Cody shot the stupid thing one more time and then I told him, “I’m done!”  I came back into the house and of course I have mud and water all over me where I fell, only to hear both my husband and my father laughing at us and making fun of us.  Of course we the mighty opposum hunters were all like, “well at least we don’t have to worry about it anymore!”  Yeah right!  I will get to that later.  I went to sleep after taking some advil and now we get to this morning.  I have to tell you my leg and back feel like someone is putting a hot poker inside.  It was awful!  I’m pretty sure I’m never going opposum hunting ever again!  And now to begin my day..

7:00 am:  1.5 scoops of Chocolate Ultimate Muscle Protein with 3 Colostrum by TBR Labs, 1 L-Carnitine, and 3 SlimQuick Extreme. I’m almost finished with my first glass of water. 

12:00 pm:  4 oz of chicken with 2 cups of broccoli with 1 L-Carnitine and water.  I only ate about 1/2.  I’m not feeling the best.  Stupid opposum. 

4:30 pm:  4 oz of steak with 2 red potatoes, 1 cup of broccoli and water with my 1 L-Carnitine.

8:45 pm:  1.5 scoops of Cookies and Cream UMP protein shake with 1 L-Carnitine and water.    I’m going to try to lay down.  I didn’t get any workout in today, I didn’t drink even half of a gallon of water.  I feel like I’m 100 years old I am so sore.  I really do hope tomorrow is a better day!  Good night.

Day 94, February 15, 2012

Well I did really well on my new meal plan yesterday and today we all woke up with the flu.  The kids were off of school today and everything.  I’m going to have water today and that’s it for now depending on how I do retaining it.  More later..

4:00 pm:  Ok I had some chicken broth and some water.  I didn’t take my supplements at all because my stomach is rumbling like crazy and I’m afraid of taking them.  I guess on the up side at least this didn’t happen yesterday on Valentine’s Day.  I’m sick of being sick.  You know they say that we are going to keep getting all of these germs and getting sick if it doesn’t freeze.  I never in a million years thought I would say this but I wish it would snow and freeze for about a week! 

9:00 pm:  Alright, I’m going to bed.  Tomorrow is going to be a lot better.  Good night!

Laura Meyer

Day 94, February 15, 2012

Well I did really well on my new meal plan yesterday and today we all woke up with the flu.  The kids were off of school today and everything.  I’m going to have water today and that’s it for now depending on how I do retaining it.  More later..

4:00 pm:  Ok I had some chicken broth and some water.  I didn’t take my supplements at all because my stomach is rumbling like crazy and I’m afraid of taking them.  I guess on the up side at least this didn’t happen yesterday on Valentine’s Day.  I’m sick of being sick.  You know they say that we are going to keep getting all of these germs and getting sick if it doesn’t freeze.  I never in a million years thought I would say this but I wish it would snow and freeze for about a week! 

9:00 pm:  Alright, I’m going to bed.  Tomorrow is going to be a lot better.  Good night!

Day 93, February 14, 2012

Happy Valentines Day Everyone!  I hope all of you have a special someone to cuddle with on this special day!  No chocolates for me today but I’ll spend some time with my Sweetie!  Things have been tweaked a little so that I can slide past this plateau I’ve been on.  This morning is the first day of my new meal plan.  It worked out that I slept in a little bit today.  I figured if I couldn’t have chocolate I would take sleep instead.  Here is my new meal plans. 

Meal 1

1.5 scoops of Ultimate Muscle Protein by Beverly International and 1/4 cup of fresh fruit
or
6 egg whites and 1/4 cup fresh fruit or 1/4 cup of oatmeal

Meal 2

4-6 oz lean protein (look at original meal plan for choices)
2 cups fresh veggies
1/4 cup of cooked brown rice or 2 red potatoes or 1 cup of low fat cottage cheese

Meal 3

Same as meal 2

Meal 4

Same as meal 2 and 3 and if it is your last meal of day you can have
1.5 scoops of UMP protein shake and 1/4 cup of fresh fruit or 2 cups of fresh veggies

Meal 5

1.5 scoops of Ultimate Muscle Protein and 1/4 cup of fresh fruit or 2 cups fresh veggies

And now it’s time to get started with my day.

9:00 am:  I made an omelet with 6 egg whites, green peppers and onions and I had a 1/2 cup of orange along with 3 SlimQuick Extreme, 3 Colostrum by TBR labs, 1 L-Carnitine.  I’m also having a glass of ice water.

12:00 pm:  4 oz of chicken with 2 cups of broccoli and 1 cup of cottage cheese.  I only like the small curd and thank goodness Greg’s been on a cottage cheese kick lately.  It was probably the best part of the meal.  I took my 1 L-Carnitine and another glass of water. 

4:00 pm:  It’s time for dinner.  I’m going to have  4 oz of round steak with green peppers and onions, garlic and brown rice.  I made sure I took my 1 L-Carnitine and my water.  My dinner was kind of like fajita’s without the tortilla shells.  It was a nice change of pace for me.

8:00 pm:  It’s my last meal today so I’m having my 1.5 scoops of Chocolate Ultimate Muscle Protein with 1/4 cup of banana which is about a 1/2 of a banana.  It’s time for me to take my 3 Colostrum by TBR Labs and 1 L-Carnitine.  I only drank 1/2 gallon of water today.  I’m full so I’m going to stop eating.  I’m waiting for Greg to get home from class tonight so we can watch a movie and cuddle.  I hope you all had a great time with your Sweetheart today.    I hope you all have a great night and sweet dreams…

Laura Meyer

Day 92 February 13, 2012

10:12 am:  I overslept!  I hate working all weekend.  It really stinks.  I never get to see my husband throught the week because he has to work and then goes to school. I definately need my  coffee with splenda and dairy free creamer. I’m out of grapefruit again so I’m just going to have my  1.5 scoops of Cookies and Cream Ultimate Muscle Protein with 1  L-Carnitine, and 3 Colostrum by TBR Labs and water. 

1:00pm:  1.5 scoops of chocolate UMP protein shake with 1  of L-Carnitine and water. 

4:30 pm:  1.5 scoops of Chocolate Ultimate Muscle Protein by Beverly International with 1  L-carnitine and water. Today has been a great day to watch movies with my Dad.  We have watched Hallmark movies all day in our jammies!  It’s been a great day!

6:50 pm:  Tonight I’m going with simple since I am still tired.  I’m having a veggie burger and peas with my water and 1 L-Carnitine.    Morningstar makes the best ones.  They are the prime grillers.  Lowfat and they also taste good.  

8:30 pm:  1.5 scoops of Cookies and Cream UMP protein shake with 1  L-Carnitine, and 3 TBR labs Colostrum and water.  I’m still  exhausted so I’m going to bed early.  I am getting up early tomorrow so I can excercise since I have been off schedule for a few days.  How on earth do people work every day for hours on end and then excercise and get everything else done?!!  I for one think we should all have a scheduled naptime during the day if you work.  I am getting way too old for this.  And now it’s time for me to go to bed.  Goodnight everyone and sweet dreams….

Day 91, February 12, 2012

5:oo am:  1/2 grapefruit with splenda, 1  L-Carnitine, 3 SlimQuick Extreme, and water.  I am so not a morning person.  Ugh!

6:15 am:  cup of coffee with splenda and dairy free creamer.  I am so tired after working 12 hours yesterday.  I hope today goes fast because I’m really really tired!  Did I mention that I’m really tired?  Ok so now it’s time to begin:  1.5 scoops of Cookies and Cream Ultimate Muscle Protein by Beverly with 1  L-Carnitine, and 3 Colostrum by Total Body Research Labs.  I’m drinking my water. 

10:25 am:  1.5 scoops of chocolate UMP protein shake with 1  of L-Carnitine.  I am also drinking a bottle of water. 

2:30 pm:  1.5 scoops of Chocolate Ultimate Muscle Protein with 1  L-carnitine and water.  I thought yesterday was bad.  I have so much to do and we are understaffed.  On the up side I’ve walked over two miles today.  I’ve been running since I got here this morning.  You have got to love pedometers. 

6:20 pm:  Greg made me grilled chicken with broccoli and I took my 1 L-Carnitine and my water.  I’m even more tired than yesterday.  I see a very early bedtime in store for me tonight. 

8:30 pm:  1.5 scoops of chocolate UMP protein shake by Beverly with 1  L-Carnitine, and 3 colostrum by Total Body Research Labs with water is my last meal.   I’m exhausted so it’s time for me to go to bed.  Goodnight everyone and sweet dreams….

Day 90, February 11, 2012

5:oo am:  1/2 grapefruit with splenda, 1  L-Carnitine, 3 SlimQuick Extreme, and water

6:15 am:  cup of coffee with splenda and dairy free creamer, 1.5 scoops of Cookies and Cream Ultimate Muscle Protein by Beverly International with 1  L-Carnitine, and 3 TBR Labs Colostrum.  I’m drinking another bottle of water. 

10:15 am:  1.5 scoops of chocolate UMP protein shake with 1  of L-Carnitine.  I am also drinking a bottle of water. 

2:30 pm:  1.5 scoops of Cookies and Cream Ultimate Muscle Protein with 1  L-carnitine and water.  I’m a little off schedule today because I’m working.  It’s been a little stressful today.  We are understaffed and we have 18 kids.  Looks to be a very very busy day for me.  I’m getting reallly tired!

6:30 pm:  Greg made me a baked potato with spray butter, grilled pork loin, and peas.  I drank more water and took my 1 L-Carnitine.    I’m pretty tired.  It’s hard getting up at 4 am.

8:10 pm:  1.5 scoops of chocolate Ultimate Muscle Protein by Beverly with 1  L-Carnitine, and 3 TBR Labs Colostrum with water is my last meal.  I fell a little short on my gallon of water.   I’ll try to do better tomorrow.    I’m going to bed.  I can hardly keep my eyes open.  I have been so busy today. Goodnight everyone and sweet dreams….

Day 89, February 10, 2012

5:oo am:  1/2 grapefruit with splenda, 1 L-Carnitine, 3 SlimQuick Extreme, and water

6:15 am:  cup of coffee with splenda and dairy free creamer, 1.5 scoops of Cookies and Cream Ultimate Muscle Protein with 1  L-Carnitine, and 3 colostrum by Total Body Research Labs.  I’m on my 3rd bottle of water. 

10:15 am:  1.5 scoops of chocolate UMP protein shake with 1  L-Carnitine.  I’m having a fresh pear along with a bottle of water. It’s time to leave to get our taxes done.  I’m not really looking forward to this.  Last year we had to pay in.  Ugh!  Cross your fingers that doesn’t happen again!

2:30 pm:  1.5 scoops of Cookies and Cream UMP by Beverly with 1  L-carnitine and water.  I’m a little off schedule today because we are gone.  It’s been a little stressful today.    I am glad to say that we do NOT have to pay in this year.  Thank goodness!  I’m at my half gallon mark for my water.  Yay!

6:30 pm:  Greg made me a baked potato with spray butter, grilled pork loin, and peas.  I drank more water and took my 1  L-Carnitine.    I’m pretty tired.  It’s hard getting up early sometimes.  I think I’m going to take a nap. 

9:30 pm:  1.5 scoops of chocolate UMP protein by Beverly International with 1  L-Carnitine, and 3 TBR Labs colostrum with water is my last meal.  I fell a little short on my gallon of water but I did really well. I have to work the next two days and I have a feeling I’m going to be exhausted.  I’m going to bed!  Good night everyone and sweet dreams…….

Day 88, February 9, 2012

Good morning everyone! I have a lot of things to get done today.  Greg and I have to go and get our taxes done tomorrow so it’s important to finish gettng things together.  Ugh I hate tax time!

7:00 am:  1/2 grapefruit with splenda, 3 SlimQuick Extreme, 1 L-Carnitine and water.

8:00 am:  1.5 scoops of Cookies and Cream UMP protein shake with 3 Colostrum by TBR Labs and 1 L-Carnitine with water.

12:00 pm: 1.5 scoops of Chocolate Ultimate Muscle Protein by Beverly.  I had my 1 L-Carnitine and water.

4:00 pm:  1.5 scoops of Cookies and Cream UMP by Beverly with  1 L-Carnitine.   I’m having my water.  I’m down on volume today but I’m going to try to drink more.

5:00 pm:  It’s time to excercise.  I’m trying to work on my abs. I just want to reiterate that it is not easy for me at all.  Four kids later it just sucks to do any kind of ab work.  I’m also going to work on my lower body.  I walked a mile.  I need to start running again but my ankle is still not up to par.  I figure it’s because of my weight.  You know the doctor told me that I couldn’t run due to my large size.  He said I would ruin my knees.  I may not run fast or far but I do run.  Go me!

6:45 pm:  Dinner time.  Tonight  I’m having lean steak with 1 red potato and 1 bowl of fruit salad.    I had my 1 L-Carnitine with my glass of water.

8:45  pm:  We are settled down to watch a movie.  It looks good. It’s more of a chick flick.   I am going to drink my Chocolate Ultimate Muscle Protein by Beverly with 1 L-Carnitine, 3 Colostrum by Total Body Research Labs, and water. I’m still down on water.  I’ve only drank a little over 1/2 gallon.  I have to make sure I drink lots tomorrow.  I hope everyone has a good night and sweet dreams..

Laura Meyer

Wednesday, February 8th, 2012 Chest & Triceps

Today seemed to be a better day. surprisingly i didnt have a hangover this morning, i didnt even make an effort to drink extra water before going to bed. had little energy throughout the day but with Superpump Max by Gaspari I still manage to have a great workout. Today I concentrated on less weight and of just pounding out reps, going slow and doing drop sets. and since my upper chest is getting pretty impressive, I switched my incline moves to flat bench to attempt to more round out my chest but not have the whole man boob  thing going on by doing excessive decline moves.

meal one: 8am : 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal two: 11am : 6oz chicken breast, 8.4g fat from olive oil
meal three: 2pm : 6oz tilapia, 8.4g fat from olive oil
meal four: 5pm : Preworkout : 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal five: 8pm : Post-workout: 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal six: Bedtime : 1 scoop Myofusion Hydro by Gaspari

Supplements:

Gaspari Myofusion Hydro Protein – Chocolate
Substerone – LG Sciences
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Out of E, just have CA. so no dice.

Training:

Chest

flat bench press 4 sets 8-10 reps

flat dumbbell flies 4 sets 8-10 reps

flat barbell bench press 4 sets 8-10 reps

standing cross over cable (barely bench over so i hit lower pec) 4 sets 12-15 reps drop sets.

Training:

Triceps

pull over press 4 sets 8-10 reps

vbar push down machine 4 sets 8-10 reps

overhead single dumbbell crusher thing (cant remember the name but jay cutler likes doing them) 4 sets 8-10 reps

dips till failure

cardio: 30 minutes PM

Josh Marzec – i-Supplements.com

Know Your Body Type

There are three classifications in which the human body can be grouped, and each one has its’ own characteristics which play a major role in how well an individual gains muscle or loses fat. Knowing your personal body type can help you greatly in hastening your desired physique results.

The three types are as follows:

Ectomorph – Naturally thin and have a fast metabolism. They can eat just about anything and  not get fat. However, gaining serious muscle mass is a problem for them.

Endomorph – These individuals have a slower metabolism and gain fat easily. They have a hard  time losing fat and must be very careful about what they eat.

Mesomorph – The ideal body type. They have an easy time losing fat and also gain muscle easily.

Look at yourself carefully in the mirror to determine which of these classes you belong to. Also pay attention to how your body reacts to different foods and training.

By knowing your body type, you can adjust your training and supplements for a customized nutrition plan. This can speed your desired results by leaps and bounds. 

Team at i-Supplements.com

Day 87, February 8, 2012

6:00 am: I am already up and about.  I love the days when I just jump out of bed and am roaring to go!  I woke up and had a lot more energy.  Yay!  I have a lot of stuff to do today so it’s a good thing!  I have to get the stuff ready for my taxes on Friday.  There is so much to get together.  Gotta love tax time!   Greg and I are going to make a day of it.  It’s going to be a really nice change for us.  We really don’t get to see each other much anymore.  But I keep telling myself it’s totally worth it because when he’s finished with school then it will totally pay off.  Then when I’m feeling overwhelmed I repeat!  LOL!  Ok now on to my food:  1/2 grapefruit, 1  L-Carnitine, and 3 SlimQuick Extreme.

7:00 am:  Kids are getting ready for school.  Now it’s time for my 1.5 scoops of Chocolate Ultimate Muscle Protein by Beverly International and my 3 Colostrum by TBR Labs, 1 L-Carnitine and water.  

7:30 am:  Kids are on the bus and now it’s time for me to start getting everything together for friday!  I have to work this weekend so I have to have lots of things done before then.  I am pretty sure as Mothers we NEVER get to take a day off!  Although to be fair my husband, Greg, is great about helping me out.  I think it’s just that I’m really spoiled because for the past 20 years he has been an amazing help.  I’m very lucky to have him!

11:00 am:  Time for another shake.  This time I’m going with the  1.5 scoops of Cookies and Cream UMP protein shake with 1 L-Carnitine.  I’m on my third glass of water so I’m on track so far.  I’m full of energy which is a nice change from the last week.

12:30 pm:  I’m doing pretty well getting everything together so far.  I’m going to take a break and watch a movie with Dad.  We love our movie time!  I’m loving this day.

4:00 pm:  I just finished my workout.  I worked on weight resistence for my upper body then  I walked a mile to cool down.  I’m starting to get tired now.  I can totally tell that it’s been a while since I’ve been up and moving.  I may be slow but I’m still up and moving.  Now onto dinner for tonight.  4 oz of grilled chicken breast, 1 cup of steamed veggies and a baked potato with spray butter on it.  I took my 1  L-Carnitine and am drinking my water.  I’ve drank about 1/2 gallon so far.  I feel much better being hydrated.  Even my skin looks better.  I’ve been telling anyone who would listen that we need to drink our water.  We need water to survive people!  I know I’ve said this before but it is because it is so true!

So I wanted to tell you all that I got on the scale today and I’m down to 240 but I can’t seem to get below that.  It’s really frustrating!  I’m doing a cleanse to see if that helps me get past my slump!

8:00 pm:  It is time for my last meal.   1/2 grapefruit, 1  L-Carnitine, 1.5 scoops of Chocolate Ultimate Muscle Protein and my 3 Colostrum by Total Body Research Labs with a big glass of water.  Totally full.  I have had a very productive day today.  I’m almost ready for our tax appointment and I got my excercise in.  I’m looking forward to tomorrow.  Mom and I are going to the Y in Batesville this time we are working our lower body and of course walking.  I hope you have a great night and Sweet dreams!
 
Laura Meyer

Tuesday, February 7th, 2012 Legs

Mood started out good today, got good AM cardio in on empty stomach. while working on the dieting spreadsheet for i-Supplements I realized this entire time ive been cutting, roughly since Jan 1st. I havent been eating enough. For a cut, I was eating 788.9 calories less than i should be eating. My first calculation was my height in inches. It is supposed to be in centimeters and that really made a huge difference! I got to “up” all my protein carbs and fats throughout the day. (on a side note, that really shows the importance of eating good foods and proper supplementation! because although my weight has gone down alittle bit my measurements have stayed the same for all bodyparts.(excluding my thighs and waist, which i dont mind because i have huge thighs already, with fat on the inner thigh and literally almost nothing on the outside of my thigh) my arms and chest have stayed the same which means my minor alteration in movements and concentration on contraction instead of just moving a weight has been paying off because the muscle has gotten bigger) that being said. Everything was going great, my wife Emma had a work meeting till 7:15pm and i had all the supplements in my system, perfect eating the entire day to a T, hydration was correct, could feel the ability for increased pump already in my whole body from the Vasotropin. and then i got a call at 6:30pm from my father… our little dog Bailey had passed away in her sleep. So we get back home and we laid her to rest next to our Golden Retriever and German Shepard. Afterwards I attempted to workout my legs and honestly it just wasnt happening tonight. I drove to the store to pick up supplies for gin martinis and snacks to munch on with Emma and watch movies. Emma got mangos strawberries and pineapples and I got sesame sticks to dip in hummus. I shouldnt have had the martinis since I havent had a drink since probably the summer since ive been on a mix of prohormones and designer orals (with proper PCT in-between cycles) but like my friend Joe Rodriguez used to same, “It is what it is” no fancy way of sugar coating it.

meal one: 8am : 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal two: 11am : 6oz chicken breast, 6g fat from olive oil
meal three: 2pm : 6oz tilapia, 6g fat from olive oil
meal four: 5pm : Preworkout : 1.5 cups dry oat meal (75 carbs), 2 cans tuna. 8.4 fats from olive oil which i basically drank as a shot
meal five: 8pm : 6oz chicken. enough carbs from sesame bread sticks to equal 75carbs. fat, no idea.
martini number one
martini number two
meal six: Bedtime : 1 scoop Myofusion

Supplements:

Gaspari Myofusion Hydro Protein – Chocolate
Substerone – LG Sciences
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Out of E, just have CA. so no dice.

Training:

attempted,,, close but no cigar.

cardio: 30 minutes AM

Josh Marzec – i-Supplements.com

Day 86, February 7, 2012

Guess what?  I fell asleep around 7:00 pm last night.  I guess the excercise was a little much for me.  LOL!

7:00 am:  1/2 grapefruit, 3 SlimQuick Extreme, 1  L-Carnitine.

7:45 am:  1.5 scoops of Chocolate Ultimate Muscle Protein, 3 Colostrum by TBR Labs, and 1 L-Carnitine.  I just finished my first bottle of water.  I’m taking my L-Carnitine supplements with me and 1.5 scoops of Cookies and Cream UMP protein shake with 5 bottles of water.  We have lots to do today.  We have to go to the Amish Store in East Enterprise, Walmart, Aldi’s, the flea market and a used furniture store.  This time my older sister Tammy is going to go with us. 

12:00 pm:  Ok, it’s time for lunch.  Let me see, what am I going to have?  Oh, I know.  I’m going to have 1.5 scoops of Cookies and Cream UMP protein shake by Beverly with 1 L-Carnitine.  I’m on my third  bottle of water.  It’s going a little slower than usual. 

5:00 pm:  Ok I’m finally home.  I’m having chicken with spray butter with steamed broccoli.  I’m drinking my water and I have taken my 1 L-Carnitine.  I like taking the supplements in capsule form better than the liquid.  It’s a lot easier. 

8:15 pm:  It’s time for my last meal of the day!  Dinner was very filling.  I’m going to have 1.5 scoops of Chocolate Ultimate Muscle Protein by Beverly International with 1/2 grapefruit, 1 L-Carnitine, and 3 TBR Labs Colostrum. 

I didn’t excercise tonight.  We walked all day.  I’m off tomorrow so I can definately walk.  I did something to my ankle last night.  It seems like it’s always something.  The funny thing is that it’s the ankle that I didn’t break.  It’s already feeling better.  By tomorrow it should be ship shape!  I really enjoyed my day today.  I hope you all get the chance to spend quality time with your loved ones.  It’s time that we can never get back once they are gone.  I am so thankful I am able to spend the time with my Dad.  It has really put things into perspective for me.  I wanted to mention something that happened on FaceBook today.  I was waiting for my Dad when a friend of mine put a comment on her wall about someone saying something about fat people.  I have to say it didn’t bother me.  I know I’m fat.  We have discussed this.  I feel bad that it hurt her feelings.  I guess this lady she works with talks in a derogatory manner all the time.  It is wrong for anyone to talk about someone.  Out of hurt she lashed out at this lady on her wall.  She said some things that were not nice about her having 3 baby daddys for her 3 children.  I wrote on her wall:  “Judge Not lest ye be judged.”  Well I think the stupid phone put he instead of ye.  I totally hate when that happens but that’s not important.  I told my friend that there is generally something wrong with the person if they feel the need to belittle people on a daily basis, or something like that.  I do on occasion get hurt feelings about what people say about my size.  Even if you do get upset and self conscious you should still fake it til you make it!  I walked into an auditorium on my first day of work at the prison.  I was one of the larger women there.  It made me uncomfortable but I stood up and said something to those around me that made quite an impact on several of my co-workers.  I stood up straight, put out my chest and said to the whole room, “I am big an beautiful.  I’m not here to make friends, I am here to do a job and if you don’t like what you see I really don’t care!”  That statement earned me immediate respect.  That is what I mean by the phrase fake it til you make it.  For those of you that feel like you have no hope and you have someone that makes you feel less than you are I want you to remember what I’m saying.  I still don’t like getting out of my comfort zone, but I will rock my surroundings if I do.  You are all totally worth it.  Remember that!  Don’t ever let anyone make you feel badly about yourself, chances are they are hurting way more than you are and are lashing out because of it.  Ok that got pretty deep.  I’m going to go for now.  I hope you all have a great night and have sweet dreams…

Day 85, February 6, 2012

Good Morning everyone.  I hope your day is great!  I’m going to sit out in the sun and drink coffee with my Dad.  It’s going to be an awesome time!

7:00 am:  1/2 grapefruit with splenda with my 3 SlimQuick Extreme, 1 L-Carnitine and water.

8:15 am:   I am going to have my 1.5 scoops of Chocolate Ultimate Muscle Protein by Beverly with 1 L-Carnitine  and 3 Colostrum by Total Body Research Labs and water.  And now for my coffee with Dad on the porch swing.  Have any of you ever noticed how you can be totally stressed out and  once you are swinging or rocking on the porch you feel like the weight of the world has been lifted off your shoulders. 

11:00 am:  I’m having 1.5 scoops of Cookies and Cream UMP protein shake with 1 L-Carnitine.  Still going strong drinking my water. Now back to my swinging.

2:00 pm:  1.5 scoops of Cookies and Cream UMP protein with 1 L-Carnitine, and water.

4:45 pm:  4 oz of Chicken breast with  red potatoes,green peppers, snap peas, onions and mushrooms with 1 L-Carnitine, and water.  I’m  tired but I’m going to excercise tonight.  I’ve been off schedule with that since  Dad’s been staying.  I’m going downstairs and getting the job done here in just a bit.

5:20 pm:  Alright I’m en route to the basement to begin my workout.  I’m taking my daughter with me so we can both do it.  She’s not very happy about it but she’s going.  LOL!

6:45 pm:  Yay!  I got my workout in.  I made it over an hour for cardio.  I have to get a weight program in place.  All I’ve been doing so far is using my free weights or my machine to do arms and shoulders. More later.

Laura Meyer

Healthy Protein Brownies

5 scoop chocolate whey protein
5 tablespoon of unsweetened cocoa
10 tablespoon of natural peanut butter
20 packets of splenda (I prefer truvia)
1/4 cup water
4 whole eggs

mix everything well together (use a blender, or a whip)
Pre-heat oven at 350 F and cook for 20 minutes. slice in 4×4 to get 16 squares.

Macros per brownie square:

130 calories
6,5g fat
4g carbs
16g protein

Protein Brownies

These are low carb higher fat content because i am carb sensitive, that is why i used quite a lot of peanut butter. If you wish to lower calories you may very well use 3 tablespoons instead of 10, which should give you

95 calories
3g fat
2g carbs
15g protein

Enjoy – Josh Marzec – i-Supplements.com