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!!!