Nez1Nez: The Next Superheroine

Training
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On a forum dominated by testosterone, let’s mix things up a bit! I’m looking forward to the challenge of working with a woman.

Here is all the info I’d like Nez1Nez:

  1. Morning weight (after you pee). Same day each week.

  2. Height

  3. 2 pics: front double bi and back double bi taken first thing in the morning, white background, natural lighting. Same place every week. I’d like to see the wheels on these.

  4. Current goal

  5. Current weekly training split AND cardio. Also, let me know what kind of workout equipment you have available to you if you can. I’d also like to get an idea of your strength levels. Squat numbers, deadlift numbers? How many pushups, bodyweight pullups can you do?

  6. Days you can train and how many days/week you’re willing to train

  7. Current weekly macros. Include EVERYTHING (i.e. if there’s cheats, refeeds, etc.) Also, how many meals/day is your preference? Do you have experience counting macros?

  8. Supplements

  9. Anything you want to add

*Also, as mentioned in Spidey’s thread, I start a job in July so I will only have weekends from that point on. It would work best to have Saturday or Sunday morning be the update day.

Directory of Women's Logs
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  1. 113lb.

  2. 4’11 3/4".

  3. (Tomorrow)

  4. Goal: when I started working out in may 2012 it was to lose the extra 20 lbs I was carrying around and stop being scarier to look in the mirror at myself (((shutter))). Now that I’m hooked on lifting weights, I wanna be lean and mean! July 4th week I’m going on vacation and wanna be ripped.

  5. In October I mimicked my husband workout: squats, deadlifts, bench. Then I got bored(because I didn’t have a set in stone routine) and started the last two phases of Jamie Easons Live Fit. Now I’m doing upper/lower split 4 days a week. I do sprints sometimes but I hate cardio…
    I belong to a gym with all the bells and whistles.
    Squat: I can do two reps of 135lb
    Deadlifts: 1 rep at 190lb
    Push-ups: 10?
    Pullups: 3

  6. I would like 5 days a week.

  7. Macros- I’m a lost soul… I “cheat” everyday: I like a cold corona sometimes after my job waiting tables and I make my kids dessert a lot and often steal a bite. I do try to consume 100g of protein a day, consume around 1300 calories a day, avoid gluten mostly, like my veggies. I never eat pizza or anything of that nature. I’m more of a whole foods kinda gal. I do, however, eat cottage cheese and hummus a lot. My typical diet is: eggs, Ezekiel bread, grass fed butter, coconut oil, salads, carrots with hummus, lots of almonds, fruit, protein powder, homemade protein bars, roasted dark chicken, hamburger patties, chili con carne, dark chocolate.

8.multivitamin when I remember.
Fish oil when I remember.

  1. July 4th I wanna look like a babe! Lets go!!!
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[quote]nez1nez wrote:
7. Macros- I’m a lost soul… I “cheat” everyday: I like a cold corona sometimes after my job waiting tables and I make my kids dessert a lot and often steal a bite. I do try to consume 100g of protein a day, consume around 1300 calories a day, avoid gluten mostly, like my veggies. I never eat pizza or anything of that nature. I’m more of a whole foods kinda gal. I do, however, eat cottage cheese and hummus a lot. My typical diet is: eggs, Ezekiel bread, grass fed butter, coconut oil, salads, carrots with hummus, lots of almonds, fruit, protein powder, homemade protein bars, roasted dark chicken, hamburger patties, chili con carne, dark chocolate.[/quote]

Are you looking for a very specific meal plan to stick to? Or rather just the macros as I have done with Spidey and guidelines on how to count them? I am happy to do either.

[quote]
8.multivitamin when I remember.
Fish oil when I remember.[/quote]

No more try. Do. =)

One-a-day E’ERYDAY! At least 3g fish oil. And pick up evening primrose oil. 2600mg/day. Also green tea extract. Start with 750mg/day first thing in the morning before all meals.

[quote]
9. July 4th I wanna look like a babe! Lets go!!![/quote]

So I’m interpreting this to mean you want a leaner and harder look with a bit more “pop” to all the muscles you can see in a dress (arms, calves, upperback, shoulders, etc.)

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2600mg EPR oil on top of fish oil?
How come? (I want to learn too)… (please)

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[quote]coyotegal wrote:
2600mg EPR oil on top of fish oil?
How come? (I want to learn too)… (please) [/quote]

I would assume for omega 6/ gamma linoleic acid dosage

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[quote]jskrabac wrote:

[quote]nez1nez wrote:
7. Macros- I’m a lost soul… I “cheat” everyday: I like a cold corona sometimes after my job waiting tables and I make my kids dessert a lot and often steal a bite. I do try to consume 100g of protein a day, consume around 1300 calories a day, avoid gluten mostly, like my veggies. I never eat pizza or anything of that nature. I’m more of a whole foods kinda gal. I do, however, eat cottage cheese and hummus a lot. My typical diet is: eggs, Ezekiel bread, grass fed butter, coconut oil, salads, carrots with hummus, lots of almonds, fruit, protein powder, homemade protein bars, roasted dark chicken, hamburger patties, chili con carne, dark chocolate.[/quote]

Are you looking for a very specific meal plan to stick to? Or rather just the macros as I have done with Spidey and guidelines on how to count them? I am happy to do either.

Give me specific. Macros scare me.

[quote]
8.multivitamin when I remember.
Fish oil when I remember.[/quote]

No more try. Do. =)

Yes, Coach.

One-a-day E’ERYDAY! At least 3g fish oil. And pick up evening primrose oil. 2600mg/day. Also green tea extract. Start with 750mg/day first thing in the morning before all meals.

Shopping tomorrow.

Sure.

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Buying a scale too. And do I take all the supplements at the same time?

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[quote]nez1nez wrote:
Buying a scale too. And do I take all the supplements at the same time? [/quote]

It doesn’t matter, as long as you take them. Green tea extract first thing in the morning though.

Do you have a food scale?

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Sure do.

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I don’t think you ever gave me your meal preference. How many/day?

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4-6. I’m not sure. I feel like I eat endlessly until I go to work at 5pm. The it’s nothing until after 10pm. I’m usually starving at night and in the am. I’m flexible.

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Training Day Diet

Obviously first meal will always be the breakfast meal, last meal will be “before bed” meal. Pre and post WO meals to be the last meal eaten before training and right after, respectively. Meals A and B can fall whenever you’d like around your schedule for the day.

Breakfast:
3 whole eggs (add indefinite amount of onions, bell peppers, spices, greens if you want)

Meal A:
3 oz cooked chicken breast
100g avocado OR 25g almonds
5oz spinach, asparagus, or broccoli

Meal B:
3 oz cooked LEAN ground beef
1 Tbsp olive oil OR 1 Tbsp coconut oil OR 1.5 Tbsp grass-fed butter
5oz spinach, asparagus, or broccoli

Before bed:
1/2 C full fat cottage cheese

Pre-workout:
1 scoop protein powder
5oz apple slices
1 Tbsp all natural peanut butter

Post-workout:
1 scoop protein powder
6oz baked sweet potato

Non-Training Day Diet
Everything the same, except scrap the pre and post workout meals. In their place, repeat meal A or B ONCE. 5 meals these days.

13

Check!
Workout?

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Training

You will have 3 workouts–A, B, and C. Cycle through them in that order. For example, training 5 days/week may look like:

Su: A
M: B
Tu: OFF
W: C
Th: A
Fri: OFF
Sa: B

If something comes up and you can only hit it 4 times, or 3 times this week, no worries. Just adjust the diet accordingly and stick to that order.

*Exercises w/ same letter are to be done in circuit fashion…no rest in between.

Workout A (upper)

*60 sec rest between all sets/supersets

A1: Incline DB Press: 4 sets of 8-12
A2: Smith machine bent over row: 4 sets of 8-12, pull bar into hips and drive head foward on these. Try to really feel them in lower part of lats.

B1: BB Push Press: 4 sets of 6, we want leg drive on these. Try to go heavy.
B2: Neutral grip lat pulldown: 4 sets of 8, hold squeeze at bottom for 1 sec, and let it stretch all the way at top of ROM

C1: DB biceps curl: 3 sets of 8 w/ 3-5 sec negative
C2: Bench Dip: 3 sets of AMRAP (as man reps as possible)

D: 3 1 min planks

Workout B (lower)

*90-120 sec rest between all sets/supersets

A: Deadlift: 6 sets of 3 (explosive, don’t bounce reps)

B: Front Squat: 4 sets of 4-8

C1: DB stiff-leg RDLs: 3 sets of 15
C2: Reverse lunges: 3 sets of 15 (per leg, alternating legs on these)

D1: Standing calf raises: 3 sets of 12 w/ 1 sec full stretch at bottom, and 1 sec full squeeze at top
D2: Seated calf raises: 3 sets of 20-30

E: Cable woodchop: 3 sets of 12 per side Cable wood chop - YouTube

Workout C (total body)

*90-120 sec rest between rounds of a circuit

A1: Neutral grip Cable Row: 4 sets of 10
A2: Push-ups: 4 sets of 5
A3: Box Jumps: 4 sets of 5
A4: Trap-bar deadlift: 4 sets of 5

B1: Lying Hamstring curls: 2 sets of 20
B2: DB shoulder press: 2 sets of 15
B3: Wide stance smith machine squats: 2 sets of 20
B4: TRX rows: 2 sets of 20, find a high enough angle so that you can hit all the reps Eric Beard TRX Rows - YouTube

C1: DB Hammer Curls: 3 sets of 6-10 (don’t be afraid to go kinda heavy with these)
C2: DB Lateral raises: 3 sets of 12 (strict form)
C3: Cable rope pressdowns: 3 sets of 15
C4: Bent over DB rear delt flyes: 3 sets of 20

Cardio
We’re not starting with any cardio, because your workouts ARE cardio. I trust you are plenty active as a waiter and w/ kiddies running around, so this will do just fine!

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[quote]nez1nez wrote:
Check!
Workout?[/quote]

I tried to keep it as simple as possible. It is all stuff you can buy in bulk and prepare days in advance. I’d also recommend cooking a dozen or so eggs hardboiled in advance so you can grab 3 on the go in the mornings if need be.

The eggs and cottage cheese should help with the “feeling starving” part.

I think the most challenging part of the diet will be getting in the greens honestly.

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I’m so excited I can’t even sleep. I thank you in advance for all you’ve done thus far.
It all seems pretty easy except lying down leg curls and TRX rows. Any modifications for those?

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[quote]nez1nez wrote:
I’m so excited I can’t even sleep. I thank you in advance for all you’ve done thus far.
It all seems pretty easy except lying down leg curls and TRX rows. Any modifications for those? [/quote]

Are you saying you don’t have the equipment to do those or just that you can’t hit target reps?

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No lying down leg curl machines- plus being so short I find those machines uncomfortable. I don’t think we have the TRX cables. But ill ask a trainer.

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pic 1

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pic2