Tragedy

Hello everyone,
I know I haven't posted in a while, and I apologize. I haven't been in the mood to blog because of a tragedy that has left me broken-hearted and bothered.
On December 4, 2005 me, my oldest son, and my daughter went brought my youngest son a Dwarf hamster named Max for his birthday. Max's nickname is little Maxie. Maxie was so precious and really cool. Maxie was also spoiled. We would let Maxie out of her cage every day to run around the house. We used to try to block her in one area of the house, but she was so small (about 3 times smaller than a regular sized hamster) we was unable to limit her to one space in the house. We even brought a hamster gate and she could go right through the small spaces in the cage. So, we let Maxi have her way and have run of the house a few hours per day. Every morning when I got home from work to work out with my kettle bells, I would let Maxi out and she got her cardio on by running around the house. Well, one day when the kids came home from school, she was flipping on her back (which means she wants to get out her cage and play). So, my oldest son asked if he could let her out of the cage and I told him to let her out. Well, my youngest son wanted a PB&J sandwich. I went to make Jason a sandwich forgetting to take off me shoes. Maxi loves to walk along with me and the rest of the family like she was human. Well, I was in the fridge and stepped back and ended up stepping on Max. Max was still alive, laying with her eyes open. She couldn't move and was bleeding. I screamed and cried. I told my oldest son to hold Maxi and talk to her while I called my husband and the vet hospital to let them know we were rushing her to the hospital.
By the time we got Maxi to the hospital, she had passed away. I felt absolutely horrible. I loved little Maxi. Losing little Maxi was very painful. I still have a pain in my chest when thinking about her. What makes things worse is that it was my fault that Maxi passed away. For days, I couldn't sleep, I didn't go to work, I had bad dreams about that day Maxi passed away, and I couldn't walk in the kitchen without feeling pain. My whole family misses Maxi.
We had the vet cremate Max. After we had Max's memorial, I started to feel better. I have to say that my family and friends are wonderful. So many friends and neighbors came to Max's memorial to remember her.
My youngest son didn't know that Max was a girl until after her death. Everyone, including the neighbors, knew that Max was a girl. We told Jason that Maxi was a boy because he insisted on and asked for a boy, but Maxi was so cute that we ended up picking her and lying about her gender to my son. I remember when I first started letting Max out to have run of the house that she was lost for three days. We looked up and down the house for three days and couldn't find Max. I finally found Max in a closet deep into a comforter. She was fine. She even had food (the food that she had stored in her cheeks. Max loved sweets. She used to love picking up and trying to eat cake or cookie crumbs from the kids. Of course we would take the sweets from her. The morning of the day she had passed I gave her a pecan. She tasted that pecan and ran with it. I guess she thought I would take it from her. She didn't run very far because that pecan was very big. But, she enjoyed her pecan.
My family and I loved Max and we miss her so very much!!!!
My kids and I have been going around visiting churches around the neighborhood, and we finally found this wonderful church called Calvary Missionary church. I knew from the first time I stepped into that church that it was going to be my church home.
I'm still working out. This morning I worked out on the elliptical for 60 minutes. Later on this morning I will be doing a kettle bell leg workout. Here is my kettle bell leg workout:
*kettle bell 2-handed swings
*kettle bell rack lunges
*kettle bell rack squats
*cable squats
*kettle bell hack squats
*cable butt blasters
*cable calve raises
*standing weighted calve raises
*kettle bell deadlifts
*plie squats

Tameka

Shoulders and laziness

I’ve been working out on a consistant basis, but have not been blogging my workouts lately. My metabolism is very high again. I get hungry and eat every 1.5 hours when awake. Yesterday, I decided to cheat on my diet and I ate 10 or 12 Reese cups. I know, a little bit much. But, nothing is sticking to me--so, whatever.

I’m excited because I ordered a fantastic row machine. It should be delivered to my house sometime next week. I love rowing. Concept 2 rowers are the best rowers ever. Currently, I have this old Precor piston rower, which is ok. Next week I will be receiving my Schwinn Windrigger row machine. It’s similiar to the Concept 2 rower. If I don’t like the Schwinn Windrigger rower, I’ll be replacing my windrigger with a Concept 2 rower. Rowing is excellent because its a nonimpact full body cardiovascular exercise as well as a muslce building workout. I have about 6 weeks to go until I take professional photos for the BFL challenge.

My only cardio today was 10 minutes of kettlebell swings. Here is my shoulder workout that I did this morning:

*Kettlebell swings 30reps, 10 sets (10 minutes total)

*Kettlebell 1-arm military press 3 sets

*Kettlebell 1-arm waiters press 3 sets

*Kettlebell 1-arm bottoms up press 3 sets

*Kettlebell 1-arm sitting press 3 sets

*behind the neck press 3 sets

*shrugs 3 sets

*bent over lateral raises 3 sets

*front raises 3 sets

*cable upright rows 3 sets

*Kettlebell seated Russian twists 3 sets

*ab crunches 50rep, 3 sets

Happy belated Easter everyone. Jesus is awesome!!!!!!



Tameka

kettlebell legs

Yesterday, I attended a Kettle bell class and it rocked!!! Bob Budai and Johanna Funk taught the class. Both Bob and Johanna are RKC trainers. I'm absolutely in love with kettlebells!!! I was too sore from the class to do cardio. So, I took a break from cardio today.

This morning I weight trained my legs. I used both kettle bells and a heavy (high resistance (30-72 lb) resistance band for my workout. Here is my workout:

*stretching
*cable calve raises
*KB rack squats
*cable butt blaster
*1-leg calve raises
*KB plie squats
*rack lunges
*cable lunges
*cable squats
*KB stiff leg dead lifts
*KB hack squats

Tameka

Abs and Cardio this morning

Early this morning I did 30 minutes on the stepper machine, 5 minutes on the elliptical machine, and 5 minutes walking up a 12% incline. Later on this morning I trained my abs. Here is my morning workout:

*Kettle bell 2-arm swings 30reps, 3 sets (warm up)
*Ab crunches 50 reps, 5 sets
*Kettle bell Get up sit ups 5reps, 5 sets each side
*Standing side bend holding kettle bell 10 reps, 5 sets each side
*Kettle bell hook swings 20 reps, 5 sets
*Kettle bell windmills 5 reps, 2 sets each side
*Kettle bell seated Russian twists 5 reps, 5 sets each side

Later on today I will weight train my legs and do a bit more cardio. I will post my leg workout after I complete it later on today.

Have a great Saturday!!!

Tameka

Presses and Shoulders

This morning I did 45 minutes of cardio on the stair stepper machine. I also did a shoulder weight training routine. Here is my weight training routine:

*Warm up with 2-handed swings (30 reps, 3 sets =3 minutes)
*1-arm KB military press 10reps, 5 sets--each arm
*1-arm KB waiters press 8 reps, 5 set--each arm
*1-arm KB bottoms up press 6reps, 3 sets--each arm
*1-arm KB seated press 6reps, 5 sets--each arm
*barbell shoulder shrugs 5 sets, 10 reps
*sitting behind the neck barbell press 5 sets, 8 reps
*bent over lateral raises 5 sets, 8reps



Tameka

1-arm Snatches, 1-arm Hang cleans, TGU's, and 1-arm swings

Early this morning I did 50 minutes on the step machine. Later on this morning I performed a kettle bell workout. I'm still consuming EAS MRP's. I made sure to consume a MRP immediately after my weight training station. Here is my workout:

*1-arm swings (10 sets of 30 reps)=total 10 minutes= total 150 per hand
*1-arm hang cleans (10 sets of 15 reps each arm)= total 300
*Turkish Get ups--squat style (5 sets of 2 reps each side)
*1-arm snatches (10 sets of 10 reps each side)= total 100

I will do another 30-45 minute cardio session (treadmill walk) later this evening.

My hands are so callused from the kettle bells, but I think the benefits and results from working out with kettle bells outweight the calluses. I have a 3 hour kettle bell workshop that I will be attending this weekend. I'm truly looking forward to the workshop. I also will be picking up some heavier kettle bells this weekend.

Yesterday, I did a 70 minute treadmill walk upon awakening and a 30 minute treadmill walk later that day. Have a great week every one!!!

Tameka

Back, chest, biceps, and triceps

I walked 60 minutes this morning upon waking. This evening I weight trained 4 muscle groups. The four muscle groups I worked today are: back, biceps, triceps, and chest. Following my evening workout I walked another 30 minutes on the treadmill. Here is my workout:

*10 minute treadmill warm up walk
*KB pullovers
*Wide grip pull ups
*narrow grip pull ups
*Incline push ups
*decline push ups
*regular push ups
*Bent over rows
*good mornings
*chin ups
*Dips
*standing barbell bicep curl
*triceps kickbacks
*Concentration curls
*skull crushers
*30 minute treadmill walk (post-workout)

Supplements:

*EAS MRP
*BSN syntha-6 protein (has tons of fiber)
*Jay Robb whey isolate
*MET-Rx amino acids

KB training and legs

I did 65 minutes of cardio on the elliptical this morning. This afternoon I weight trained my legs. Here is my workout:

*sissy squats (killer!!!)
*front squats with kettle bell
*hack squats with kettle bell
*duck walks
*standing calve raises holding kettle bell
*deadlifts with kettle bell
*twisting deadlift with kettle bell
*rack lunges with kettle bell
*dragon twists (I need to work on this technique a bit)
*jumping split squats (lunges)
*plie squats
*deck squats

Tameka

Carrying a 200+ pound Treadmill up a flight of stairs--What a workout!!!

This morning I did 65 minutes on the elliptical. This past weekend I asked my husband to bring the treadmill upstairs in the bedroom so that I can do cardio and watch TV at the same time. He told me that if he brings the treadmill upstairs that it's never going back down stairs. OK, I'm cool with that. Well, I guess my husband forgot. Since the Wyoming primaries are tomorrow I need that treadmill upstairs ASAP. My husband is at work and won't be home until later on this evening. So, I decide that my workout would be to relocate the 200+ pound treadmill to my upstairs bedroom. I'm so sore--from head to toe. First of all, I couldn't figure out how to remove the side bars so I had to problem solve and maneuver the treadmill for a very long time until I got it positioned to go up the stairs. Next comes the part where I either try to pull it or push it up the stairs. Well, pushing it from the bottom up the stairs is very dangerous---I felt like the thing was going to come crashing down on me. So, next I try to pull it up the stairs, which would is even harder. So, it takes me over two and a half hours wrestling with this 200+ pound treadmill before I call it quits. The treadmill is located on the stairs as I'm typing and will stay their until he gets home this evening. I need to get some sleep before going to work tonight.

Carrying, pulling, moving, and twisting that treadmill was a serious workout. I'm going to be sore for days. Next time, to be on the safe side, I will have someone help me carry something the large up a flight of stairs. The treadmill could of fell on top of me or slid down and landed on top of me--wasn't a very smart thing to do. Every muscle in my body is screaming right now. I'm going to take a nap. Have a good day.

Tameka

Kettlebells

I replaced three of my meals today with EAS MRP's. This morning I trained with kettlebells. Here is my workout:

*5-minute treadmill walk (warm up)
*Swings
*Cleans
*KB military press
*KB waiters press
*bottoms up press
*1 arm, 1 leg press (contra and ipsilateral)
*seated press
*Sots press
*overhead walk
*low windmill
*high windmill
*get Up sit-up
*seated Russian twist
*Saxon side bend
*Lying KB pullover
*KB Janda sit-up
*hook swings
*snatch
*30 minute treadmill walk
---------later on I will walk another 30-45 minutes on the treadmill.

Swings, Turkish get-ups, and Snatches

This morning I did 35 minutes on the elliptical. I replaced three of my meals with EAS MRP shakes today--I was being lazy today. This evening I did some kettlebell training. Here is my kettlebell workout:

*2 arm swings
*1 arm swings
*hand-hand swing
*alternating swing
*side step swings
*walking forward, lateral, and backward swings
*pirouette swing
*lunge style Turkish get-ups
*squat style Turkish get-ups
*cleans
*snatches
*30 minute treadmill walk

The pull-up/push up workout

I haven't been online hardly at all these last couple of weeks. I've been feeling a little under the weather and really paying attention to what's happening in politics. I have been watching CNN and MSNBC about 10 hours per day every day. I usually don't watch TV at all. I don't mean to offend anyone, but I'm a democrat and I absolutely love Barack Obama. I think that if senator Obama becomes president that the economic situation that is going on today in America will change for the better. I love senator Clinton, but I really feel that senator Obama will be a catalyst for positive change. I pray that Obama can win Texas, Ohio, Rhode Island, and Vermont in tomorrow's primaries.

Although, I've been feeling under the weather, I still have been doing cardio and lifting weights. I'm still working out with and loving training with kettlebells. Also, I have been doing a lot of compound body weight exercises like push ups, squats, deadlifts, dips, and pull-ups.

This morning I did a pull-up/push up workout. Here is my workout:
*10-minute treadmill walk
*wide grip pull-ups super setted with regular push ups(8 reps, 5 sets)
*medium grip pull-ups super setted with decline push ups (8reps, 5 sets)
*narrow grip pull-ups super setted with incline push ups (8 reps, 5 sets)
*ab crunches (25 reps, 5 sets)
*40 minute treadmill walk
*****I will also do a 30 minute treadmill walk this evening

----Doing 120 pull-ups is killer!!!

I have incorporated EAS Myoplex MRP's into my nutrition program. I have 2-3 EAS Myoplex MRP's per day.

Tameka

Back, biceps, and triceps

This morning I went to the gym and weight trained my back, biceps, and triceps. Here is my workout:

*5 minute treadmill warm up
*Deadlifts
*chin ups (unassisted)
*dips
*goodmornings
*dumbbell preacher curls
*concentration curls
*tricep kickbacks
*T-bar rows
*cable tricep pushdowns
*bench dips
*narrow grip pull downs
*standing bicep curls

Tameka

*******chest******

Sunday's weather was horrible. It was so cold and icy. I was very late for yhe kettlebell class on Sunday. So, late that I only got a chance to see everyone cool down. The class was practically over by the time I got there. Well, there is next week--if weather permits. What makes things worse is that I got into an accident on the way home from the class that I missed. My car was going to hit two poles, but luckily there was a big mountain of snow/ice that my car got stuck in---it would of been worse if I hit the poles. It was so icy that as soon as my husband steeped out side, he slipped on the icy concrete stairs and fell down--he's ok.

Today, I worked out my chest and abs. Here is my chest and ab workout:
*5 minute treamill warm up walk
*chest dips (unassisted)
*barbell flat bench press
*barbell incline bench press
*barbell decline bench press
*dumbbell pullovers
*dumbbell incline flyes
*machine flyes
*incline push ups
*Turkish get ups
*Russian twists with a 20lb weight
*side twists
*ab crunches

I'm still on my high fat, high protein, and low-low carb nutrition regimen. I carbed up this past weekend and felt miserable. I'm so carb sensitive. Well, I'm off to bed. Have a great night!!!

Tameka

kettlebell and shoulders

This morning I walked briskly on the treadmill for 65 minutes. This evening I practiced with the kettlebell and weight trained my shoulders. I did my evening workout at home. This is my evening workout:

*10 minutes of kettlebell swings
*12 Turkish get ups
*behind the neck barbell press
*clean and press
*upright tows
*bent over lateral raises
*front raises
*shrugs
*30 minute brisk treadmill walk

Today is the end of my two day carb up. I'm so glad because all the carbs I'm eating is making me feel horrible. It's back to low carbing in the morning!!! I can't wait until the kettlebell class that I will be attending in the morning. I'm so looking forward to learning new ways to use the kettlebell.

Have a great weekend!!!

Tameka

biceps, triceps, and the kettlebell

This morning I did 40 minutes on the stepper and 250 reps on the ab crunch machine. Today, I did my weight training at home again. I decided to carb up today and tomorrow instead of Saturday and Sunday. Currently, I'm loving me some bananas with whipped cream, yummy!!! Here is my workout I did this afternoon:

*10 minutes of kettlebell swings (5 sets of 2 minute swings)
*12 Turkish get ups
*standing barbell bicep curls
*Skull crushers
*concentration curls
*standing alternating dumbbell bicep curls
*tricep kickbacks with dumbbell
*45 minute treadmill brisk walk

I need to buy a pullup/chinup bar for home use. Have a great weekend!!!

Tameka

Kettlebell training at home

Today I did a kettlebell workout at home. It went pretty well. Kettlebell training is no joke--very hardcore--I love it!!! It's this new movie coming out that involves fighting/boxing and training combat style, I don't remember the name of it, but the preview showed one of the fighters training with a kettlebell.

This morning I did a 50 minute inclined brisk walk. This afternoon, I practiced and trained with the kettlebell. The kettlebell that I'm practicing with weighs 26 lbs. This is my workout:

*10 minutes (20 sets, 30 seconds each set) kettlebell swings
*12 Turkish get ups (I practiced with a light weight dumbell for this exercise because the 26lb kettlebell is too heavy to be doing this exercise without a spotter).
*Sumo squats holding kettlebell 5 sets, 10 reps
*Russian twists (holding 26lb kettlebell) 5 set, 20 reps
*ab crunches 5 sets, 20 reps
*kettlebell one-arm row 3 sets, 8 reps
*standing calve raise (holding kettlebell) 3 sets, 20 reps
*incline lunges (own body weight) 3 sets, 10 reps each leg
*Step ups
*30 minute brisk walk on treadmill

I haven't messed up on my diet in 11 days, yeah!!! I have been eating a lot of cashews today--I ate the whole canister of cashews in only a few hours. I don't know why I am wanting cashews in abundance, but they are so delicious. I try to eat a lot of almonds becuase they have tons of fiber--4g of fiber per serving. Where as cashews have less than one gram of fiber per serving. I don't think I will be buying cashews anymore because I neglect my other nuts that are fiber rich. By the end of today, I will have had about 12-13 servings of nuts. I know that is a lot of fat, but I'm on a high fat, low carb nutrition plan. I love it!!! Thanks Dr. Mauro DiPasquale, you are a genius!!! If you haven't read the anabolic diet by Dr. Mauro DiPasquale, your missing out.

Did I mention that my RKC instructor, Bob Budai, rocks? Well, Bob Budai Rocks!!!

I supplemented my diet with amino acids, EAS Betagen, a multivitamin/mineral, whey isolate, and flax oil.

Have a great day!!!

My kettlebell training session with Bob Rocked!!!!!

First of all, I couldn't of asked and found a better kettlebell instructor than Bob Budai. Bob is down to earth, patient, know what he is talking about, and knows how to teach others. Bob rocks!!!! I absolutely love kettlebell training!!! I know that I'm taking my training to the next level by training with kettlebells. I think I might be slightly obessesed with kettlebell training at the moment.

Today, bob taught me the swing and Turkish get up techniques. I will learn some more techniques next week. I can't wait to attend a kettlebell class this weekend. I will be practicing the swing and Turkish get up technique all week long.

I would recommend those who really want to do some hardcore training to start working out with kettlebells, but find a certified instructor first, technique and proper form is crucial for not injuring yourself.

I'm still doing very well on my low carb diet. Although, I'm feeling a bit light headed.

Tameka

Kettlebell training---Taking my training to another level

I'm so excited. Tomorrow I have an appointment with a Russian Kettlebell challenge (RKC) certified personal trainer. He is going to teach me the basics of training with the kettlebell. After, I learn the basics I plan on learning advanced techniques in following sessions. I'm so excited. I will buy my own personal kettlebells this weekend--maybe even tomorrow. My personal trainer is also a physical therapist, so he will be a stickler for form and technique---which is what I want. My personal trainer also teaches kettlebell aerobics classes on Sundays, so I will be attending those to get more ideas for my own training at home. My main goal is to transform my body to its fullest potential, and maybe eventually I will compete in some kettlebell contests. I'm going to take the Russian Kettlebell Challenge certification next year.

Today, I worked, rested, read, and did some cardio. It was a pretty easy day for me, but tomorrow I will expect to be challenged--I can't wait!!!

My diet is going very well. I'm having absolutely no sugar/carb cravings, and I'm taking in less than 50 grams of carbs per day. However, I am consuming a lot of healthy fats and a lot of protein. I will carb up this weekend. Hopefully, I won't go to crazy with the carbs, but if I do it's ok. I'm only consuming high carbs on the weekend.

Tameka

Chest and walking

I got up this morning walked briskly (on an empty stomach) for 33 minutes on the treadmill. I will do another 45 minutes of walking before going to bed. I went to the gym this afternoon and had an awesome chest workout. Here is my chest workout:

*5 minute treadmill walk
*barbell flat chest press
*barbell incline chest press
*barbell decline chest press
*dumbbell pullovers
*decline pushups
*dumbbell flyes
*cable pec flyes

My current weight is 132lbs and my current body fat percentage is 17%.

Tameka

Catch up---Arms, shoulders, a little bit of calves, and abs

For the past two days I've been doing strictly cardio. This morning I did a 50 minute cardio session and later on this evening I worked on my arms, shoulders, calves, and abs. Here is my catch up workout:

*5 minute warmup walk
*unassisted overhand chin-ups 3 sets
*unassisted dips 3 sets
*one-arm dumbbell preacher curl 3 sets(each arm)
*dumbbell tricep kickbacks 3 sets
*standing EZ bar curls 3 sets
*barbell skull crushers 3 sets
*sitting alternating dumbbell curls 3 sets each arm
*dumbbell tricep extentions 3 sets
*cable curls 3 sets
*cable tricep extention 3 sets
*clean and press 3 sets
*standing dumbbell upright rows 3 sets
*sitting dumbbell front raises 3 sets
*bent over lateral raises 3 sets
*dumbbell shoulder shrugs 3 sets
*behind the neck shoulder press with barbell 3 sets
*smith machine calves raises 3 sets
*body weight calve raises (both forward and backward) 3 sets
*decline crunches 3 sets
*ball crunches 3 sets

I feel good right now, but I know in the morning my body will be screaming at me. I want to start incorporating kettlebell training into my workouts for both resistance and cardio purposes. Over the next few weeks my plan is to incorporate a solid hardcore kettlebell workout into my training.

I'm officially carb deprived, but I feel good. I'm still eating lots of fibrous veggies every day. I supplemented with whey isolate, flax oil, CLA, Betagen, amino acids, and a multivitamin/mineral.

I will do two sessions of cardio tomorrow morning and rest the rest of the day.

Tameka

Down to 17% body fat

I'm down to 17% body fat. I will take progress pics in about 10 days. Early this morning, upon awakening, I walked 65 minutes on the treadmill at low intensity. Later on this afternoon, I did a back workout at the gym. Here is my back workout:
*5 minute treadmill warm up walk
*deadlifts--5 sets
*unassisted narrow grip pull-ups--5 sets
*good mornings--5 sets
*T-bar rows--5 sets
*machine rows--3 sets
*Lat pulldowns--3 sets
*one arm dumbbell row--3 sets each arm

I also worked on my abs and calves today. Here is what I did for my abs and calves:

*Twists with the bar
*russian twists with a 10lb weight
*ab crunches
*decline crunches
*standing calve raises

I have been eating a lot of healthy fats like nuts and seeds. I have also been taking a lot of flax oil, coconut oil, and a lot of CLA.

Have a great day everyone!!!

Tameka

quads and hams

This morning I did a 45-minute low intensity treadmill walk. Later on at the gym I did a leg workout. Here is my leg workout:

*5 minute treadmill warmup walk
*unassisted sqauts --7 sets, reps
*unassisted front squats--7 sets, reps
*stiff leg deadlifts--5 sets, 8reps
*leg press --5 sets, 8 reps
*cable hamstring curl 3 sets, 10 reps (each leg)
*leg extensions 5 sets, 6 reps
*leg curls 4 sets, 6 reps
*step ups 3 sets, 50 reps
*pop-up squats 3 sets, 5 reps

I will do 30-45 minutes of cardio before going to bed. I did cardio before going to bed last night and it was hard for me to fall asleep.

My diet is going very well. I had no cravings and I didn't get hungry at all. I will have eaten a total of 6 meals by the end of the day. My supplements today are as usual: Betagen(1 serving post workout), amino acids, CLA,flax oil, coconut oil, whey isolate, and a multivitamin.

My current measurements are :
17% body fat
Chest 35
Waist 25
Hip 35.5

My goal measurements are:
17% body fat
chest 34
waist 22
Hips 34

Have a great day!!!

Chest, calves, abs, and the Anabolic diet

Last night after having a awful pop tart eating fest, after eating clean all day; I decided to go on the anabolic diet. What triggered me eating 4 pop tarts in a record 5 minutes was the fact that church lasted longer than expected. I had gone 4 hours without eating triggered my need for eating a large amount of carbs. The answer to my sugar addiction is the anabolic diet. I started it today and planning on staying on it. My induction phase of the diet ends on 2-15-08. I will eat only 30g (About 5% of total calories) of carbs per day, 30 % protein, and 60% and above of my calories from fat. Instead of using sugar/glucose/glycogen as an energy source, I will burn fat for energy from the food I eat and from the body fat that is currently stored on my body. This is a hardcore diet, but I'm into hardcore things. I will limit my Betagen intake to once per day instead of 3x per day since it contains 5g of carbs per serving. I will eat 5-6 servings of low carb veddies per day and a lot of nuts, seeds, and whey isolate. In addition to eating only healthy fats, I will supplement my diet with essential fats like Flax seed and coconut oil. I will be on a modified anabolic diet since I'm a vegetarian I don't eat meat. Usually meat is a big part of the anabolic diet, but not in my case. I expect to see some extreme results on this diet. This diet is totally opposite of the food pyramid---it's thinking way outside the box--I like it.

On Saturday I did do a shoulder workout and lots of low intensity cardio (walking 5-8 miles per day). I plan on walking 3-8 miles per day every day. Walking is a wonderful low intensity exercise, and especially easy to do when on only 30g of carbs.
Upon wakening this mornning, I walked 3+ miles on an empty stomach. Later on this afternoon, I did some weight training. I went to use the potty when I first got to the gym. I sat my lifting gloves on the bathroom sink. I was in the bathroom for all of one minute. When I came out of the stall, I found out that someone had stolen my lifting gloves. Theives suck!!!!! If it is not yours, don't take it!!!! I weight trained chest, abs, and calves.

Here is my workout:
*5 minute warmup walk on the treadmill
*incline bench press 3 sets
*flat barbell bench press 3 sets
*decline dumbbell bench press 3 sets
*Dumbbell pullovers 3 sets
*dumbell incline flyes 3 sets
*cable pec flyes
*machine chest press machine 3 sets
*incline pushups 3 sets
*sitting calves raises 3 sets
*russian twists
*ball crunches
*side twists

Before going to bed, I will walk (at a slow/moderate pace)3 more miles.

Supplements: Whey Isolate, EAS Betagen, CLA, multivitamin/mineral, and Essential fats.

Have a wonderful week!!!

Tameka

bi's and tri's

This morning upon waking (on an empty stomach) I walked 3+ miles on the treadmill. Later on this afternoon, I did a bicep and tricep weight training session followed by a 30 minute(3+miles) upper body cardio workout.

Today, I’ve been on track with my diet and nutrition program. My macro nutrient ranges are 30/50/20. I supplemented with Betagen, amino acids, whey isolate, and a multivitamin.

While coming home from the YMCA my husband stopped by Mc Donalds, and I didn’t even eat one french fry. Everyone was in the car eating their Mc Donalds, and I was in the car anxiously waiting to get home to eat my grapefruit and whey isolate.

Yesterday, I did only low intensity cardio.

Tameka

1-30-08 Back Training

I got to the gym early this morning and did 30 minutes on the elliptical, 15 minutes walking up an incline (15%), and 15 minutes on the StairMaster machine. I went home ate, rested, and cleaned up the house. Later on in the afternoon I went to the gym and did a great back weight training session followed by 20 minutes of the upper body cardio machine.

Today, my diet has been extremely clean and healthy. I had my 10 servings of veggies/fruit and feel great. With the exception of some healthy popcorn, I've been consuming only fibrous carbs today. My supplementation was the same as it was yesterday. I will continue to keep supplementation as simple as possible.

In a couple hours I will take my son to the gym and have him do a leg workout today.

Have a great day!!!

Tameka

My little bodybuilder in training,legs and cardio

I started training my 10-year old at the gym yesterday. He's been telling me that he wants to be a bodybuilder for the past few months. I had him doing chest and back yesterday and he rocked, especially when he was doing deadlifts--perfectly!!! He'll be competing in a INBA kids competition later on this year if he decides that he wants to continue training.

Today, I squatted-unassisted until I ran out of time. I had a really great leg workout. I'm so excited that I was able to sqaut 155lbs for at least 10 reps. I could of added more weight, but I was on my 10th set by the time I decided to try sqautting 155lbs.

Well, have a great day everyone!!!

Tameka

Weekend fast, chest, and cardio

One of the main reasons why I haven't posted in a few days is because I've had my head in the books. I received my Group fitness instructor manual on Wednesday (1-23-08) and haven't been able to stop reading. I love to read and study--I'm a book worm!!! I will take my group fitness instructor exam sometime in March 2008. So, far I have read half the textbook in less than a week. Also, I haven't posted in a few days because I've been messing up on my diet--feeling really discouraged. I decided to do a weekend fast and I feel refreshed and renewed again. I plan on finishing this challenge a success. Sure, I have had some recent set backs on my diet, but nothing to worry about. I'm ready to restart this challenge again. I have about 12 weeks to go, and I will work 110% to get the results I desire.

Today, I did a chest weight training session. I also added in some ab and calve sets into my workout because I want to start working out my abs and calves more often. I will attempt to work my abs and calves at least three days per week--Mondays, Wednesdays, and Fridays. My calves are so stubborn at growing.

I did 30 minutes on the StairMaster and 20 minutes on the upper-body cardio machine. I seriously jammed to my Beyonce B-day Cd while doing my cardio, and it felt so good.

Today, I have been eating really well. I finished my fast early this morning. I managed to get in 2 servings of fruit(grapefruit) and 8 servings of steamed vegetables (fibrous carbs). I will continue to strive to eat 10 servings of fruits and/or vegetables per day. As far as starchy carbs like oats, brown rice, etc. go--I don't know. Honestly, I know this sounds bad, but I will attempt to eat some starchy carbs at least every fourth day. My macro nutrient range is currently 40/40/20 (40% calories from carbs, 40% calories from protein, and 20% calories from fat).

Today, I supplemented my diet with EAS Betagen, whey isolate, and a multivitamin/mineral.

Tameka

Upper body cardio, lower body cardio, and shoulders

I did a 45 minute elliptical cardio training session at work early in the morning. Later in the afternoon I did a shoulder workout followed by a 30 minute StairMaster cardio session and a 15 minute SciFit upper body cardio session. I must say that I was very impressed with the upper body cardio machine!!!! I'm usually only doing lower body cardio at the gym. Although, I'm obsessed with rowing on a rower, gyms around my area don't have rowing machines. So, I barely do any upper body cardio. I did 15 minutes on the upper body cardio machine at a moderate pace and burned over 100 calories in just 15 minutes!!! I think I'm hooked on the upper body cardio machine. So, in addition to doing elliptical and StairMaster cardio I will perform 15 minutes of upper body cardio 15 minutes per day at least 4 days a week.

Today, I feel like a Zombie. I think that my low carbing is starting to kick in. I will carb-up in a couple of days. Right now I'm at a 30/50/20 macro nutrient ratio. Hopefully, some sleep will help do me some good. I took the same supplements that I took yesterday. I'm still loving the EAS Betagen--some good stuff!! Right now, the only changes that I'm noticing is in my upper body. I will have to work harder and more frequently on my leg training to get the results I want to. I think I will add an additional leg day where I just do 10 sets/10 repetitions each of front squats, back squats, and stride lunges. I'm striving to have some ripped legs!!!!

I did have a really awesome shoulder workout today. I did 3 sets of 10 different shoulder exercises. I'm surprised I still had enough in me to do 45 minutes of cardio afterwards.

Well, I still have a little over three months left of my transformation. I can't wait until I see what I will look like in a few months. All I care about is not losing all my muscle mass. If I can just keep most of my muscle mass I will be one of the happiest people on the planet.

My hooping is going OK. I need to practice hula hooping more often than I have. I have a hula hooping workshop in April, so, I better start hooping it up. Have a wonderful day everyone!!

Tameka

Back and cardio

I have been doing a lot of low intensity cardio for the past few days. Today I did a great back workout followed by some cardio and ab work. I was a little bad today because I ran 4+miles after my weight training session. I will have to resist the urge to run any more, especially if I want to keep any muscle mass. The YMCA has some new Precor treadmills and I just had to give it a try out--love it!!! I will do some more cardio later on today, but it will be a low intensity cardio workout (e.g. slow incline treadmill walk). Here is the workout I did this morning:

*5-minute treadmill warm-up walk
*deadlifts--5 sets
*narrow grip unassisted pull-ups--5 sets
*wide grip lat pulldowns-4 sets
*goodmornings--5 sets
*T-bar rows--5 sets
*one-arm dumbbell rows--5 sets each arm
*low cable rows--5 sets

----intermission break--had protein shake and amino acids

*ran 4+ miles on treadmill and cooled down by walking up a 15% incline at a slow pace
*Swiss ball ab crunches-3 sets,40 reps
*standing ball twists--3 sets,40 reps

I took Betagen before my workout, after my session at the gym and I will take another serving of Betagen before going to bed. Other supplements that I already have or will take later is Amino acids, whey isolate, CLA, vegetarian EFA's (e.g. flax seed oil), and a multivitamin/mineral. Remember, EAS Betagen supplies me with a total of 6g creatine, 1500mg vitamin C, 6g L-glutamine, 3g HMB, and 1500mg Taurine.

My current measurements are:

135-weight
35-chest
25-waist
35-hips


I have been naughty lately and eating some cheat meals like Pop Tarts and cereal. I will have to get stronger mentally and resist the urge to eat sweet treats that are overly processed. I'm eating every three hours, which is about 5-6 times per day. I'm always thirsty, so, I will have to increase my water intake.

Tameka

Chest

I didn't feel too well this morning. So, I was kind of slowing around this morning at the gym. Although, I didn't feel well, I still went on ahead with the workout. Here is the chest workout I did this morning:

*5-minute treadmill warm-up walk
*Barbell flat chest press--3 sets
*barbell decline chest press--3 sets
*barbell incline chest press--3 sets
*incline dumbbell flyes--3 sets
*dumbbell pullovers--3 sets
*cable pec flyes
*incline push ups
*Russian twists--3 sets 30
*Swiss ball crunches


Supplements:
EAS Betagen
CLA
amino acids
whey isolate
multivitamin/mineral


Currently, I'm not taking fibersure because I'm getting plenty of fiber from all the grapefruit and oatmeal that I'm eating. I will do my cardio later on today. Have a wonderful day.

Tameka

Legs

Wow, I'm really impressed with the changes that my local YMCA has made to the weight lifting room. Its a big area now--So, three people working out is not a crowd. It's very spacious. We have about 5 cages instead of 2, and we have these really cool Star Trac Human Performance machines, Impact machines, and Max Sport machines. I love Star Trac's new machines!!! Star Trac fitness equipment Rocks!!!!

Today I had an awesome leg and ab workout. Here is my workout:
*5-minute treadmill warm-up walk
*unassisted touching down to bench barbell squats--4 sets,15reps
*unassisted touching down to bench barbell front squats-5sets,10reps
*stiff leg barbell squats--4sets, 10 reps
*barbell lunges--3 sets,10reps each leg
*sitting calve raise--3 sets,30reps
*standing calve raise-3 sets,15reps each leg
*hamstring curl using cable attachment on Human Performance Machine-3sets,10reps each leg
*leg curl machine--3 sets, 6 reps
*leg extention machine--3 sets, 6reps
*100 step ups--50 each leg
*pop-up squats--3sets, 10reps
*ab crunches--4 sets, 50 reps
*ab twists using ball--100 (50 each side)

Later on today, I plan to do some brisk walking (about 5 miles)on the treadmill. I'm taking my supplements faithfully. Did I mention that I love EAS Betagen? Betagen is some great stuff. Well, have a great day everyone.

Tameka

Armed and Abs

This morning I went to the gym and did a arm workout, an ab workout, and did a brisk walk on the treadmill. This is my arm workout:
*5-minute treadmill warm up walk
*Unassisted chin-ups--3 sets
*Unassisted dips at dip station--3 sets
*cable bicep curls--3 sets
*cable tricep pushdowns--3 sets
*one-arm dumbbell preacher curls--3 sets each arm
*dumbbell tricep extensions--3 sets
*Concentration curls--3 sets
*barbell skull crushers--3 sets
*standing EZ bar bicep curls--3 sets
*bench dips--3 sets
*Russian twists with weight--3 sets of 25reps
*ab crunches--3 sets of 50reps
*ball crunches--3 sets of 25reps
*60 minute treadmill walk

Supplements:
*3-6-9 essential fats
*CLA
*Betagen (creatine,glutamine,taurine,HMB, and Vitamin C)
*Whey isolate


Have a great day.

Day 18 progress pics

Today, my son took some progress pics for me. I have posted the progress pics on my blog page. I do notice some differences already. One thing that I'm not happy about is that my upper body leans out faster and more than my lower body. I'm losing weight and leaning down, but it seems like my glutes are getting bigger---Oh well. I'm looking pear shaped when I want to look X shaped. I think I will sart running so that my legs can get smaller. It seems that my legs try to stay big , so, adding running to the equation will help get them leaner. Since, I'm going to start running I will have to take in more calories and eat more carbs. I'll try the running thing and higher carbs for a couple weeks and see how my body responds.

Tameka

EAS Betagen is the bomb!!!

Ok, so I'm doing the EAS 2008 Body-for-life challenge. I'm taking EAS Betagen, and it's the bomb!!! What's really cool about Betagen is that in each serving it contains: 20 calories, 5g carbs, 833% vitamin C, 667% vitamin E, thiamin, niacin, B6, folic acid, B12, pantotheic acid, calcium, 2g creatine monohydrate, 2g glutamine, 1g HMB, and 500mg taurine. Betagen is taken three times daily. So, daily you would get 6g creatine monohydrate, 6g glutamine, 3g HMB, and 1500mg taurine. I love the fact that this product has glutamine, creatine, HMB, and taurine in it--all are great at either helping to facillitate muscle growth or to prevent the muscle from wasting. The only downside to Betagen is the cost. I got 2lbs of Betagen on sale for $59.95. I give EAS Betagen an A+. So, I've finally decided to only take these EAS supplements: Betagen and CLA. In addition to EAS supplements, I will also take: Isopure whey protein isolate (the best type of whey out there) , 3-6-9 essential oils, and MET-RX Amino acids.

I did some major carbing up this evening, Lots of rice and vegetables!!! I was bad and had some french fries and bread--which I think would help throw my metabolism off (up) and trick my body since I have been eating low carbs and really clean.

I know today is almost over with, but happy Friday!!!



Tameka

backing it hardcore and abs

This morning I performed a back workout followed by a brisk 50 minute treadmill walk. Here is my back workout that I performed this morning:

*5-minute treadmill walk
*10-minute stretch
*dead lifts---5 sets
*good-mornings with barbell---3 sets
*overhand unassisted narrow grip pull-ups
*one-arm dumbbell rows--3 sets each side
*seated rows--3 sets
*lat pull-downs--3 sets
*weighted hyper-extensions--3 sets
*30 weighted Russian twists supersetted with 50 ab crunches--3 sets
*50 minute brisk treadmill walk

I felt really good after this workout. I have been eating really clean. I have decided to lower my dietary fat intake to 10% and up my carbohydrate intake to 40%. My my macro nutrient intake for today will look like this: 40% calories from carbs, 60% calories from protein, and 10% of my calories from fat. I will be sure to supplement with flax oil, conjugated linoeic acid, evening primose oil, and other essential fats since I'm lowering my fat intake down to 10%.

Have a wonderful day everyone. Train hard, love life, love others, and love yourself.

Tameka

Healthy and natural home-made protein bar, proein brownie, and protein cookie recipes

Well, I have been searching the net and found some really good healthy recipes for home-made protein bars and protein cookies. I have found these recipes from various sites. Among one of the sites is Bodybuilding.com. Bodybuilding.com and liftforlife.com has a forum that is dedicated solely to the subject of homemade protein bars and protein cookies. I have compiled a list of recipes that I copy and pasted from the liftforlife.com and bodybuilding.com website. Both websites rock and I suggest visiting them for some great bodybuilding, nutrition, and motivational tips. Here are the recipes (enjoy!!!):



Protein bar recipe


By: Irononline Archive
3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
11/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped

Line cookie sheet with waxed paper and preheat oven to 325 degrees. Mix all the ingredients thoroughly. Spread onto sheet, press cutting lines in to make 10 pieces. Bake 15 minutes until golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.





Chocolate Macaroon Protein Bars (makes 4)

1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)

Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 4 bars.

Per bar: 244kcal; 8g fat (27%); 27g carb - 5g fiber (30%); 29g pro (43%).




Best Brownie Protein Bars

½ cup oat flour ¼ cup whole-wheat flour
1-cup whey protein powder
½ cup stevia blend
1/3 cup cocoa
¼ teaspoon baking powder
¼ teaspoon salt
1-tablespoon liquid lecithin ½ cup fat free cream cheese (room temperature) 2 eggs
¼ cup fat free Miracle Whip
1 teaspoon super-strength chocolate flavoring (LorAnn)

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and flavoring until light and fluffy. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.

Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.

Per bar: Calories:99 Protein: 9g Carbs:9g Fats:3 g





Homemade Meal Replacement Bar
Makes 8 bars

1 c. raw oatmeal
1 = c. chocolate protein powder; [96g. of protein total] [vanilla powder can be used instead]
< c. natural peanut butter
= c. nonfat dry milk powder [dry form do not add any additional water to this]
2 egg whites, beaten
= c. raisins
< - 1/3 c. water
Mix all ingredients [except water] together in a bowl. Gradually add water to mixture [mixture is very gooey]. Spray a 9x9 square pan with cooking spray. Pour batter in pan and spread as best as you can [I use wax paper to press it down so it is evenly distributed]. Bake in a preheated 325 degree oven for about 15 minutes. Let cool slightly; cut into 8 bars.
Nutritional stats per bar;
Calories:249
Proteins:24g.
Carbs:24g.
Fats:6g



Fudgey-Nutty Bars

2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda


Preparation:


Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again.

Add walnuts and protein powder and mix. It will be difficult and messy to mix,
you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.

Now place in an 8x8 0r 9x9 baking pan,
flatten and refrigerate. When cooled
and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. This will vary according to the protein powder you use, I use Optimum Nutrition as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.



Honey Protein Bars

1 cup natty pb
10 tbsp honey (30 tsp, about double)
2 cups oats
5 scoops whey
1 cup milk

Just mix everything up in a bowl, put it in a brownie or cake pan, and leave it in the fridge. After it has solidified, cut it up into bars.




Double Chocolate Peanut Butter Designer Protein Bars - 4 servings

1/4 cup reduced fat peanut butter*
3 TBL fat-free chocolate syrup
3 scoops chocolate protein powder
1 - 1 1/2 TBL water (you may need more to get the consistancy you want)
In small bowl, combine peanut butter and chocolate syrup. Add the protein and enough water to moisten slightly. Place mixture on waxed paper or plastic wrap, and knead by hand for a few seconds to blend ingredients. Form into four bars of small rectangles either by hand or rolling mixture with a rolling pin between two sheets of waxed paper. Wrap each bar in waxed paper or plastic wrap. Store in refrigerator to preserve freshness.

Make 4 bars

Per Bar: Calories 170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams





Chewy Chocolate & Peanut Butter Bars

1 cup oat flour 1 ½ cups whey protein powder ¼ cup cocoa powder ½ cup nonfat dry milk powder ¼ cup stevia blend ½ teaspoon salt

2 egg whites ½ teaspoon super-strength chocolate flavoring (LorAnn) ½ teaspoon super-strength peanut butter flavoring (LorAnn) ¼ cup creamy peanut butter

¼ - 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.

Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g




Meal Replacement Bars (Bulking)
Combine in large mixing bowl:

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets splenda
put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories



Meal Replacement Bars (Cutting)

Visitor Note:

"the bars never set and they're mushy and therefore impossible to cut"

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout



STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g


Delphene's Protein Bar Recipe

3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts

Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.

Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g


FUDGEY CARAMEL PROTEIN BARS

4 Tbl butter
1.5 Tbl unsweetened cocoa powder
2 Tbl DaVinci Chocolate SF syrup
2 cups Optimum Nutrition Chocolate
Whey Protein
1 cup coarsely chopped nuts

Melt butter in large bowl in microwave. Whisk cocoa in well, then SF syrup. Incorporate protein powder. Add chopped nuts Press into wax-paper-lined 9x9 pan & refrigerate. Caramel consistency, and much better than any of my old fudge recipes. Plus, no wasted calories. High Protein snack or dessert. Best cold.

FUDGEY-NUTTY BARS

2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda

Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again.

Add walnuts and protein powder and mix. It will be difficult and messy to mix,
you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.

Now place in an 8x8 0r 9x9 baking pan,
flatten and refrigerate. When cooled
and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. This will vary according to the protein powder you use, I use Optimum Nutrtion as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.




Cereal Protein Bars

1/2-3/4c. honey
1/2 c. natty peanut butter
1/2 cup water
2 c. Rice Krispies, corn flakes, ect.
1-2c Oats (rolled)
1 tsp. vanilla
*6 scoops chocolate protein (100% ON, to be exact)
1/2 cup of splenda

Brought the water, honey, splenda to a boil. Added the PB, and lowered to a simmer. Threw the oats and cereal in a bowl. Take the liquide off of the stove when the PB is melted into the mixture, and add vanilla. Mix the liquid into the dry ingrediants, put in a baking tray and put under broiler for 1 minute.




























Protein Brownies

Ingredients:

3 scoops Ultra Size Chocolate from Beverly International
2 tbsp heavy whipping cream
1 whole egg
8 oz water

Directions:

1. Combine all ingredients into blender and blend until smooth

2. Pour into microwave safe container

3. Microwave for 5 - 8 minutes (until you notice bubbles starting to form and the top is becoming firmer)

4. Remove, cover, and let set at room temperature for 20 minutes

Nutrition Information:

Calories: 544
Protein: 58 g (42%)
Carbohydrate: 19 g (14%)
Fat: 28 g (45%)

I love those shoulders!!!

This morning I had a hour to spend in the gym. So, I decided to do a quick shoulder workout. I will be doing cardio and stretching later on today. Here is my shoulder workout that I did today:
*10-minute stretch
*5-minute warm-up treadmill walk
*behind the neck barbell press--3 sets
*dumbbell shoulder shrugs--3 sets
*barbell upright rows--3 sets
*dumbbell front raises--3 sets
*bent-over laterals--3 sets
*seated dumbbell press--3 sets
*barbell clean and press--3 sets

Any one that knows me well know that I love cookies. I love cookies!!!!!!! Since, I'm eating a clean diet I cant go and eat Oreos or Chips Ahoy cookies. Protein bars from any store sucks and is over processed with preservatives, poor quality protein, glycerin, lots of saturated fat,sugar, corn syrup, sugar alcohols, food coloring, etc. So, I have been doing some research and I have found tons of recipes of homemade protein bars and protein cookies. What's best about these homemade protein cookies and homemade protein bars is that they contain no preservatives, no icky glycerin fillers, sugar, sugar alcohols, and no low quality proteins. I will post the homemade protein bars and protein cookies later on today. However, I will list some healthy ingredients that you can use to make wonderful and healthy protein bars and protein cookies. Here are the wonderful ingredients found in the kitchen to make healthy great tasting snacks:

*protein isolate
*casein protein
*protein concentrate
*natural peanut butter
*plain low-fat soy milk (WestSoy Rocks)
*unsweetened cocoa powder
*unsweetened coconut
*Cinnamon
*vanilla extract
*bananas
*orange juice
*Stevia
*fat free yogurt
*sugar free/fat free pudding powder
*nonfat dry milk
*oat flour(you can make oat flour by putting regular oats/oatmeal in a blender and blend it until its like flour)
*raisins
*egg whites
*nuts
*sugar free syrup
*non-stick cooking spray
*unsweetened apple sauce
*unsweetened chocolate chips (I won't be using this ingredient)
*skim milk
*dried fruit


I have been doing really well on my diet. I have noticed significant changes in my physique in the past 12 days. I was supposed to take pics this past weekend, but didn't get a chance to find someone to take a snap shot of me. I will post pics this weekend--if I can find someone to take my pics.

Have a great day. Train hard, love life, love others, and love yourself.

Tameka

Chest day

I worked out early this morning and had a great workout. I plan on doing some cardio a little later today. I wanted to include some cable crossovers in my workout today, but couldn't fit that in my hour weight training routine. Oh well, maybe next week I'll get to it. Here is my workout that I did today:

*pre-workout stretch
*5-minute warmup treadmill walk
*flat barbell bench press--4 sets
*incline barbell bench press--4 sets
*decline dumbbell bench press--4 sets
*incline dumbbell flyes---4 sets
*dumbbell pullovers--4 sets
*Pec Dec flyes--4 sets

Have a wonderful day. Train hard, love life, love yourself, and love others.

Tameka

Squats, squats, and more squats

I only could workout for an hour this morning at the gym. So, I didn't do everything I wanted to do. Today I trained legs. Here is my leg workout:

*5 minute pre-workout stretch
*5 minute warm-up treadmill walk
*unassisted barbell squats--5 sets
*unassisted front barbell squats--5 sets
*barbell stiff-legged deadlifts-3 sets
*standing dumbbell calve raises--3 sets
*reverse calve raises--3 sets
*leg extensions--4 sets
*leg curls---4 sets

I also stretched (deep long stretches) in between sets. I will do cardio later on today.

Currently, I'm staggering my calories so that I will constantly fool my body and metabolism. I take in my highest amount of calories on Monday and decrease the amount of calories on a dialy basis from there. Saturday and Sunday are my very low carb days.

Well, have a great day.

Tameka

Early morning bicep and tricep workout and cardio

I got home from work early this morning and decided to go to the gym since I couldn't go to sleep. As soon as the gym doors opened, I was there!!! Here is my arm workout that I did this morning:

*5-minute treadmill walk (warmup)
*10-minute stretch
*underhand-grip narrow unassisted pull-ups/chin-ups---3 sets
*unassited dips at dip station---3 sets
*concentration curls---3 sets
*cable bicep curls--3 sets
*cable tricep pushdowns---3 sets
*bench dips--3 sets
*dumbbell preacher curls--3 sets
*tricep extensions---3 sets
*standing EZ bar bicep curls--3 sets
*tricep kickbacks--3 sets
*45 minute recumbent bike session

I feel real good after this workout. Although, I'm more wide awake than I was when I got home early this morning. Ok, so I plan on doing at least an hour of hula hooping and stretching later on. Also, I plan on hitting the gym again today to get another bike session in and do some leg training.

Train hard, love yourself, love life, love others.

Tameka

Stretching, high kicks, hooping, and back

I had a really good workout day today. I stretched, practiced high kicks, and hula hooped for 90 minutes. Later on I went to the gym with my family and stretched more did a 45 minute recumbent bike ride and trained my back. I did the following back exercises:
*pre-workout 10 minute stretch
*pre-workout 5 minute treadmill walk
*Deadlift 4 sets
*Pull-ups 3 sets
*Lat pull-downs 3 sets
*one-arm dumbbell row 3 sets each arm
*hyperextentions 3 sets
*Goodmornings 3 sets
*machine rows 3 sets

I've been eating a all clean diet since December 26, 2007. I feel really good. My protein intake is very high (50+%), my fat intake is moderate (30%), and my carbohydrate intake is low (10-20%).

Train hard, love life, love others.

Tameka

fitness routine training and supplementation

I have just recently begun to start training for the fitness competitions I will enter this year. Competing in a fitness/figure competiton is one of my 2008 new years resolutions. I have never been on stage before and I'm really starting to get nervous--I'm months out from competing. My flexibility used to be awesome, but currently, I'm as stiff as ever!!! I know all it takes is practice, patience, and persistence to master the strength and flexibility moves that I need to master. I will practice on my own for a few weeks so that my flexibility increases. Then, I will incorporate the help of a personal gymnast coach to help me master the strength and flexibility moves that I have to learn. Here are the following strength and flexibility moves that I want to master in 4-6 months:

*one-arm push-up

*straddle hold

*leg extension hold

*full split-front

*high kick

*full split-side

Since dancing, strength, and flexibility is very demanding I will take some additional supplements. I will add these following supplements to my current supplement/nutrition regimen:

*vitamin C

*extra calcium

*ginko biloba

*glucosamine

My current supplement regimen:

*amino acids

*whey isolate(isopure)

*whey concentrate (will cease when I run out of current stock)

*creatine

*glutamine

*3-6-9 essential oils (flax oil, evening primose oil, etc.)

*CLA

*fibersure

*multivitamin/mineral

*digestive enzymes



Tameka

20% body fat

Ok, I go to check my bodyfat today with my Accumeasure caliper. I'm getting a zero mm reading, impossible!!! Something is wrong, which I suspected for awhile. When I'm at 13.5-18% body fat, I never looked the way I do currently. Even when looking at the before pics I took for the 2008 EAS challenge, I thought to myself I sure dont look like I'm 14.8% body fat---because I'm not!!! I asked a personal trainer at the gym to measure my body fat because I thought that I was way off. The personal trainer took caliper measurements on several areas of my body and he told me that I'm 20% body fat---now that sounds right. From now on, I'm going to have a personal trainer take my body fat measurements because I'm obviously doing something wrong.

So, that means I have 109.6 pounds of lean body mass and 27.4 pounds of fat mass. At the end of June 2007, I was 13.5% body fat (this measurement was taken by a personal trainer) at 112 pounds. So, June 2007 I had 96.88 pounds of lean body mass and 15.12 pounds of fat. From July 2007 to present, I have gained 12.72 pounds of muscle and gained 12.28 pounds of fat.



Today, I was the gym jerk. So, I get to the gym and I'm in the locker room putting my things up. When I have everything in the locker; I pick up my lifting gloves and water bottle from the bench. I didn't realize until a few minutes later that the water bottle I grabbed wasn't mine. Oh, I feel so awful!!! I went back to the locker room and found my water bottle still on the bench, and no one was there. So, I put the water bottle that I mistakenly thought was mine back where I took it from. Boy, do I feel like a jerk!!!

I did a chest workout today that consisted of the following exercises:

*pre-workout stretch

*flat barbell bench press--3 sets

*incline barbell bench press--3 sets

*decline barbell bench press---3 sets

*dumbell pullover--3 sets

*incline dumbell flyes--3 sets

*pec dec flyes--3 sets

*75 ab crunches

*post workout stretch

I also did a 45 minute recumbant bike cardio session today. I have plans on returning to the gym later (hopefully) to do an arm workout.

I apologize for being off with my body fat measurements, but you all got to remember I'm currently not a professional at this stuff--just someone who enjoys it!!!

Tameka

Load sets, quads, hams, abs, and calves

I performed my training this morning before leaving early this morning work because the snow fell hard last night and is still falling. There is 11-14 inches of snow outside!!!! I'm not going to attempt driving to Bally's of the YMCA today, so that is why I worked out in the gym at my job. I did legs today. There is only two leg machines at my work gym, and no free weights. So, I got a mini leg workout done today.

I decided to load set today. I used the leg extension and leg curl machine. On the leg extension machine I warmed up with a very light weight (15lb), then I did one repitition down the weight stack going from low weight to high weight(160lbs) without rest. I did the same for the leg curl machine starting at 15lbs and performed one repition of each weight (no rest in between) until I got to 110lbs. It was an ok workout. I like drop sets better, but I can't start out using very heavy weights when doing leg training like I can with the upper body. For some reason, I always have to start out using light weight and progressing to heavy weight (exception is squats) when training legs.

Here is what I did early this morning:
*45 minute low intensity elliptical machine workout
*Ab crunch machine (45lbs) 50reps,4sets
*Standing one-legged calve raise 35rep, 4sets
*Leg extention machine (load set) 15lb-160lb 1rep each weight,4sets
*Leg curl machine (load set) 15lb-110lb 1 rep each weight,4sets

I took the following supplements this morning:
*amino acids
*whey
*fibersure
*creatine
*L-glutamine

I will take the following supplements later:
*CLA
*multivitamin/mineral
*3-6-9 essential oil caps

I wish I could of gone to one of my regular gyms that I weight train at, but the workout I had at work was sufficient enough (I hope). I will most definetly train my legs at my regular gym next week.

Have a good day eveyone. To all those in the MetroDetroit area (especiall Oakland County), stay in today!!! It's a lot of snow and the roads are horrible!!!