Still rollin' along:
| NUTRITION |
|
|
|
|
|
| Week | Deficit | Calories | Protein | Fat | Carb |
| Plan | 35% | 1484 | 40% | 25% | 35% |
| Monday | 38% | 1409 | 41% | 24% | 35% |
| Tuesday | 40% | 1361 | 40% | 28% | 32% |
| Wednesday | 35% | 1495 | 39% | 33% | 28% |
| Average | 38% | 1422 | | 6)">40% 28% | 32% |
I went a little over on fat & cals today - the cals were allowed to make up for being under the other days (trying to average the week at 35% deficit), and I've been good w/ my ratios, so as long as I got my protein in (which I did), I allowed myself a little room w/ the other 2 today. And right now I'm munching on some marinated baked tempeh, and it's actually
super yummy - way better then just heating it up plain.
Oh, and I was a ROCKSTAR eater yesterday! Took the day off to hang w/ the DD before 1st grade starts (tomorrow), and so we were running around all afternoon. Started w/ meeting friends at McDonalds - I brought some cottage cheese & almond butter. Then we were running around the mall and finished up at the nail salon - I carried my little lunch bag the whole way, and ate my greek yogurt while DD got her tootsies painted. Had a bite of her Auntie Annie's pretzel, but that was it - super good control and planning for me!!!
Fitness-wise, I did good yesterday & today as well. Tues. was cardio & A1, today was A2.
Monday
Cardio & A2
20min elliptical
20min treadmill (4.0/2%) +5 cool down
Resistance (3x10 ea)
Wide Stance DB Deadlifts - 30lbs ea.
Swiss Ball Bridge
Swiss Ball Flys - 10lbs ea
Neutral Grip Shoulder Press - 15/12/10lbs ea
Supermans
Woodchops - 15 lbs ea
Planks - modified, 1min. ea.
Tuesday
A2:
Did A2 Resistance program today, recovery, no cardio.
Step-Ups - 3x10
Dumbbell Face Pulls - 3x12, 5lbs. (need to use 7lbs, but they don't have)
Bent Over Rows -3x10, 25lbs
Standing Curls - 3x12, 15lbs (need to use 17lbs, but they don't have)
Trunk Extensions - 3x10
Modified Side Plank - 2/side, 30 sec.