Archive for category Supplements
A little about my eating :)
Posted by buffmother in Diet, Supplements, Weight Loss, hormonal timing on April 23rd, 2007
Happy Monday!
Thanks so much for all your well wishes and prayers. I feel much better today and am READY to Rock this WEEK!!
I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.
Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)
Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G
7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G
So that gives you a bit of an idea of how I am going to eat this week
I am off to get some WATER NOW!! Don’t forget to DRINK UP!!
-Michelle
Me Organized???
Posted by buffmother in Back workouts (bis & shoulders), Diet, Supplements, Weight Loss on September 28th, 2006
Well I am in ORGANIZE mode the last couple weeks and it feels so good to get caught up on stuff. I just got my inbox down to 3 messages from 200. So that is GOOD!!!
I have been soooooo HUNGRY today! Must be that I worked out yesterday for the first time in about a 5 days and my appetite has returned post 60 hour juice fast . So I’ve been eating quite well today.
My DH and I are meeting at the gym at 5:30 tonight…I love working out with him–I think we’ll do some lifting, core work and hard intervals. He is dieting right now–and since I am not “in training” I’ll be training HIM…He loves being babied by his TRAINER (me)…
In other news I started a 2 week Whole body Cleanse yesterday– I bought it at Wal-mart and wanna see what it’s like. I’ve never done a cleanse like this, so it will be interesting…so far so good.
AND Here is my
workout now–
20 min steady state on r-bike warm up–I am still doing the quick and fast high rep lifting—very challenging…my triceps, front delts and hip flexors are very sore from yestedays wo
lat pull on cybex 110×20x3sets
Isolateral Shoulder press 70×15x1, 50×25x2
Shrugs
90×30x2
Bicep curls on Hammer machine
35×30
45×20x2
that was it…tomorrow will be legs and pilates in the am and tennis in the evening!!
FUN STUFF!!
Sleep tight,
xoxoxo~ BuffMother!
www.BuffMother.com
Wonderful Legs!
Posted by buffmother in Legs, Supplements on July 16th, 2006
Hi ya everyone,
hope you are having a wonderful day and surviving the HOT weather!!
The sleep over went well…those two have a “special bond” they get along so well—like two peas in a pod!
We watched Firewall…it was good–and I ate a ton of popcorn and jelly beans–all in preparation for my leg workout, hee, hee!
My weight this am is holding steady still at 127-128
I got a new flavor of the xyience noxcg3- i had been taking the fruit punch, but got a big container of the lemon lime–I think it is a bit better 
We had a Wonderful leg workout today–
Warm up
11 r-bike
squats
45×10
45×10full
sissys
bulgarians
Squats
95×10
135×6
155×6
175×6
185×6–a little spotting on the last 2!!! But this is a PB for sure at my current weight
45degree squat(Russian squat)-
90×10
140×7x2
free bar lunges
45×10
95×6–these were heavy!
85×10
Dead lifts(Romanian)
135×10
155×10
155×7
Knee/Leg extensions
110×10
150×7
170×7
180×6x2
a few hanging knee ups
But that was all–childcare was over so we had to GO!
Tonight we are headed to the mall in some fun clothes with the kids and gonna eat at a restaurant there. I haven’t been to the mall in about 3 months! I just love to shop–NOT!
Have a super Saturday–Love and prayers to all of you SWEETHEARTS!!
-Michelle
What makes a woman Special?
Posted by buffmother in Beauty, Diet, Family, Supplements, hormonal timing on November 28th, 2005
What makes a woman Special?
Women are special creatures- we are different than men and that difference must be taken into consideration in our training and nutritional programs.
What is it that makes women special?
- The obvious physical characteristics J
- Our monthly hormonal cycles
At different times over the past couple years, I noticed myself having extreme mood changes, symptoms of depression, complete physical exhaustion and total lack of motivation. After realizing that these symptoms came at the same time each month, I finally connected my symptoms to PMS. My PMS was negatively impacting every aspect of my life for about 2 weeks of every month! As I researched the subject I found that many women, as they have children and enter into their 30’s, have more PMS symptoms. Up to 85% of women suffer some of the 150 symptoms called PMS.
What caused my PMS? I am very healthy and fit, so why was I suffering so badly? My knowledge of nutrition led me to a possible nutrient deficiency. I started simple supplementation of key “hormonal support” nutrients including: B-6, magnesium, calcium, vitamin E and B-12.
Three months into my faithful supplementation I had my first symptom free cycle!!
Every female needs to realize the important role that vitamins and minerals play in supporting our natural hormonal cycle. Regardless of weather or not you suffer negatively from PMS, the female hormonal cycle affects every woman. As the mother of 3 young girls, I believe that from birth there is a “time of the month” for every female.
If you do suffer PMS, there is hope…before turning to an antidepressant or taking the pill for relief, please try the following supplements:
Vitamin B6*:
100mg per day
Vitamin E:
400-600 IU per day
Calcium:
1,500 mg per day
Magnesium:
800 mg per day
Fatty Acids( like fish oil or flax seed oil):
2-4 gms per day
Or you can benefit by taking one of the my great Hormonal Timing Pill supplements
Remember YOU are in control of your body, life and legacy.
Get BUFF!
xoxoxo~Michelle
www.BuffMother.com
What do I eat???
Posted by buffmother in Diet, Goal Setting (POA), Supplements on September 19th, 2005
Workout, Workout, Workout!
Eat, Eat, Eat!
Why workout if you don’t eat right?
Why eat right if you don’t workout?
The importance of both components are vital and honestly doing one right will lead to doing the other right. The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.
Pre-workout eating:
You need to feed your body correctly so that you are not wasting the hour you spend at the gym. If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve. I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism. However, if you decided to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:
1. working out is painful
2. you have no energy
3. you are not be able to focus mentally
4. you have no physical or mental stamina
5. you feel sick
6. you are weak
7. you are unable to push yourself hard enough to build muscle
The term for all of these symptoms is to “bonk”, which basically means you do not have enough glycogen in your body for it to perform. It is an exercise in futility!
Post workout eating:
If you don’t eat correctly after your workout there can be all kinds of consequences:
- You will not feel good.
- You will not have the energy and nutrients you need to repair your body.
- Your immune system will become depressed, ultimately causing illness.
- You will be lifeless for the rest of your daily activities.
- You will blame your workout for your lack of energy and possibly cause you to miss future workouts.
Timing your Eating is so vital to your success!
Here are some examples of what I eat pre and post workout along with the supplements I often take…
Workout time 10:00 am
Up at 7:30 am: drink water and take 2 BSN Nitrix
Pre-workout meal: 1-1.5 hours before workout
Ultramet meal replacement or 6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee
It is important to note that I am not a big breakfast eater. Liquid meals work great for me in the morning. I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.
Post workout
Immediately take NO2 supplement
Go home and take Creatine punch (carb)
2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna
Workout time 5:30 pm
Pre-workout meal: 1.5 to hour before workout
Oatmeal and nectar protein shake in water
Or Salmon salad on a 6 whole wheat crackers, 1 cup of mixed veggies
*note if I am running late I make sure to at least have a carb, like a banana or cereal bar
The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.
Post workout
Immediately take NO2 supplement
Go home and take Creatine punch (carb)
Have a protein shake
Then feed the kids
8:00 pm supper
Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.
The key to this is pattern what you are eating every day so that you are fueled for your workout. Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly. It is also important to note that my supplement use varies depending on my goals. This represents my current supplement routine for muscle “building”.
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