Today's Food:
| meal | cal | protein |
| oatmeal | 150 | 5 |
| 2.5 prunes | 50 | |
| bread | 70 | 4 |
| cheese | 80 | 8 |
| veggie burger | 100 | 18 |
| carrots | 100 | |
| veggie chili | 350 | 27 |
| pecans and almonds | 500 | 10 |
| Sushi (california roll, veggie roll) | 600 | |
| | | |
| | 2000 | 72 |
Today's Workout:
Deadlift,3 X 8X70#, 60sec rest
Dumbell Press,2 X 6X20#, 1X5X20# ,60sec rest
Wide-grip lat pulldown,3 X 8X50,60sec rest
Lunge,3X8X35#, 60sec rest
Reverse Crunch, 2X10X10#, 60sec rest
Brisk five-minute warmup walk, then:
* walk 1/4 mile
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* walk 1/4 mile
Stretched (mainly hams and quads) for 10min.
Did the NROL4W and couch25k on the same day. Had me in the gym for over an hour, but that's fine. I'm planning on going tomorrow for intervals, probably on the stair master. HIIT would be a good idea, but I'm a bit afraid of it. Pushed myself to the I want to die point on the bike too many times.
I posted my daily menus in the forums, and its a bit intimidating. Posting is out there makes me realize that even on good days it's not perfect. On one hand, I really want to get rid of all the extra fat, on the the other hand, I don't want to completely socially isolate myself. And the family food and restaurants are part of my social life. A big part. And I don't want to go back to that place where I have anxiety about social events because I'm stressed about the food. On the other hand, if I did a good month, I could make a lot of progress. Maybe I'll really buckle down in the summer - avoid people - tote around every morsel of food that goes into my mouth - and diet for July and August. Bikini season should be a great motivator. We'll see. I'm afraid my menu's will be torn apart.
Deadlift,3 X 8X70#, 60sec rest
Dumbell Press,2 X 6X20#, 1X5X20# ,60sec rest
Wide-grip lat pulldown,3 X 8X50,60sec rest
Lunge,3X8X35#, 60sec rest
Reverse Crunch, 2X10X10#, 60sec rest
Brisk five-minute warmup walk, then:
* walk 1/4 mile
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* walk 1/4 mile
Stretched (mainly hams and quads) for 10min.
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Deadlift,3 X 8X70#, 60sec rest
Dumbell Press,2 X 6X20#, 1X5X20# ,60sec rest
Wide-grip lat pulldown,3 X 8X50,60sec rest
Lunge,3X8X35#, 60sec rest
Reverse Crunch, 2X10X10#, 60sec rest
Brisk five-minute warmup walk, then:
* walk 1/4 mile
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* walk 1/4 mile
Stretched (mainly hams and quads) for 10min.
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