Leah, I have had a couple of bad days myself. We just have to get back on that horse, at least I do. Looks like you already have!
Thanks for the encouragement! It seems like you can mess up for one day with little harm done. Its just when it stretches into a week, like the holidays.
Well I am not writing this on my new computer because it was actually just the printer that I picked up at DHL last night. It came in a separate shipment. I was pretty bummed when I opened it. Then I looked on my door and there was a FedEx slip for the rest of it. It should be delivered today assuming I get home from work in time.
So I did my H.E.L.L. drills last night, 10 rounds.
Food for yesterday:
Breakfast: english muffin w/peanut butter
Midmorning snack: 1/2 cup cottage cheese w/slivered almonds & raisins
Lunch: tuna salad with homemade dressing and an orange
Afternoon: apple, mixed veggies, picked at soft pretzel brought in by vendor
Dinner: pasta w/delicious hot pepper and sausage sauce given to us by one of Shawn's coworkers. I doctored it with extra lean ground beef and a couple cans of tomatoes since its very spicy!
Evening: baby carrots
Go to the gym and do some intervals on the treadmill. Calorie goal 10 x BW.
I cannot wait to get back to lifting because I hate eating these few calories! Even though I am excited to try NROL4W, I think I will finish the original first. My boyfriend said he wants to start lifting with me on Saturday. He usually says that and then gives up after a couple workouts, but we'll see. He almost made it through all of break-in. I'll make us both up some logs today and tomorrow we'll do it!
My boyfriend said he wants to start lifting with me on Saturday. He usually says that and then gives up after a couple workouts, but we'll see. He almost made it through all of break-in. I'll make us both up some logs today and tomorrow we'll do it!
It's great to have a workout partner!! You'll just keep him motivated with all of your success!!!
It is great to have a workout partner, but when he acts like it is torture and he can't wait to get it over with, it sort of annoys me. I actually like lifting weights.
It is great to have a workout partner, but when he acts like it is torture and he can't wait to get it over with, it sort of annoys me. I actually like lifting weights.
Today went okay. I ate a little more than I wanted, basically due to bad planning and letting myself get too hungry.
Food:
Breakfast: 1 scoop bev int'l vanilla, 1 cup milk, 1 cup frozen mixed berries
Midmorning: 1/2 cup cottage cheese w/raisins & nuts, 6 oz yogurt, orange - this was supposed to be the morning and afternoon snack, but I was really hungry
Lunch: 2 oz linguine w/1 cup meat and tomato sauce & 1 tlbs grated asiago cheese
Afternoon snack - salad greens w/homemade oil & vinegar dressing
When I came home from work I was starved and mad that my computer still didn't get delivered and I started munching. I ate: raisins, cheerios, baby carrots, 1 chocolate truffle
Dinner: roasted chicken w/potatoes, tomatoes, garlic, and olives
Totals
1893 Calories
60 g fat 30%
202 g carbs 39%
142 g protein 31%
I went to the gym and tried out the interval and steady state workout in NROL4W.
3 min warmup @ 5.2
1 min 7.0, 2 min 5.5
1 min 7.0, 2 min 5.5
1 min 7.0, 2 min 5.5
1 min 7.0, 2 min 5.5
Then I got off the treadmill for 5 minutes, during which time I got bored and did some pull ups. I managed to almost get three in a row. I had my nose at bar level on the third. Yeah!!!
Then I got back on the treadmill for 25 minutes at 5.4.
I expect this magical fat burning workout protocol to make me thin by morning. Ha ha!
One thing I noticed, when you have basically quit doing any steady state cardio, it is really boring! Now doing it outside would be cool, but the treadmill ...
In 2003 I decided that the magic bullet for finally losing those last couple pounds was to run a 1/2 marathon. I trained for one that was in March, so I did a lot of it on the treadmill. I can't even think how I could stand to run on the treadmill for two hours back then!
Went back to the gym to lift weights today. Yeah!!!!
I started Fat Loss I and it is a pretty big change from finishing the Strength series.
Fat Loss I A1
Squats supersetted w/cable seated rows
135/15 80/15
135/15 90/15
135/15 90/15
These squats made me want to cry. I kept telling myself, its only 135 pounds, it will be easy. Yeah right, easy for 5 reps, not 15. I think it would hurt to do BW for 15 reps!
Supine hip extension supersetted with dumbbell push press
BW/15 20/15
BW/15 25/15
BW/15 25/15
Rotational Lunge supersetted with swiss ball crunch
25/15 10/15
25/15 10/15
30/15 10/15
I never did rotational lunges before and I almost fell on my butt several times! The balance seemed to get a little better by the third set.
Intervals:
3 min warmup @ 5.2
1 min @ 7.0, 2 min 5.5
1 min 7.0, 2 min 5.5
1 min 7.0, 2 min 5.5
1 min 7.0, 2 min 5.5
I am going to eat like nobody's business today!!! Goal is BWx14.
Ah...an oldy but goody. You're off to a good start, Leah!
I was thinking of starting NROL4W, but since I'm anal I wanted to complete the whole first book before moving on.
GinnyLou-
Thanks! Even with being miserably cold, I had a great weekend. My computer got delivered finally and my brother got a trip that overnighted in Pittsburgh and we got to go out to dinner last night. I took him to Primanti's, since you can't come to Pittsburgh without eating a sandwich with the fries and coleslaw on it!
I was happy with yesterday since I managed to go out to dinner and not totally pig out. Restaurants are my downfall.
Food:
Breakfast: Multi grain english muffin with ham, egg, and cheddar
Morning snack: 1/2 cup cottage cheese with slivered almonds & raisins
Lunch: Roasted chicken with potatoes, tomatoes and olives, asparagus
Afternoon snack: 1/2 cup cottage cheese with a can of tuna
Nibbles: mixed nuts & raisins
Dinner: 2 beers & bowl of chili w/4 saltines
I didn't feel as strong as usual during the workout. Usually I would not save over a third of my daily calories for after 8PM, so that's probably why I felt a little weak.
I am really sore today. My body is definitely in shock from going from sets of 3 reps or less with 4 min rest, to sets of 15 with 75 seconds!
Today's plan:
Fat Loss I B1
15 min intervals
13 x BW Calories
I am getting so sick of tuna and cottage cheese. One time my boyfriend lost a bunch of weight by eating mostly tuna and apples and he will not eat tuna anymore. I don't want to get to that point. I really need to get more creative with my food. I am planning to pick up some stuff at the store tomorrow night and try the other two tuna recipes from NROL4W. The one with avocado sounds really good.
I am getting so sick of tuna and cottage cheese. One time my boyfriend lost a bunch of weight by eating mostly tuna and apples and he will not eat tuna anymore. I don't want to get to that point. I really need to get more creative with my food. I am planning to pick up some stuff at the store tomorrow night and try the other two tuna recipes from NROL4W. The one with avocado sounds really good.
I hear ya on this one......I told my DH we need to start looking up some recipes for some variety. I'm in week 4 of my plan, and tend to eat the same things over and over again - starting to get B-O-R-I-N-G!
I love spicy! I like the hot sauce idea. I can just make everything I eat buffalo something with Frank's red hot. I think I'm going to try your chicken vindaloo recipe this week sometime.
Hi Dilly-
I am definitely the most tempted to eat stuff off my plan when I get bored with my food. But I've only got so much time in one night - it feels like I can either cook or exercise.
Yesterday went a bit off track. I felt really tired and I was thinking of taking a rest day. We ended up setting up the new computer and trying to get our mp3 players loaded. We got itunes gift cards for Christmas, which I didn't realize what a pain it was going to be to get the songs onto our sony players. I ended up staying up too late, getting really stressed and flipping out and then eating more than I wanted to.
Breakfast: Protein smoothie: yogurt, milk, pb, choc bev int'l banana, nuts, raisins
Midmorning snack: 1/2 cup cottage cheese with a can of tuna
Lunch: roasted chicken with potatoes, tomatoes, and olives
Afternoon snack: 1/2 cup cottage cheese w/1/2 cup mixed berries
Dinner: pork chop w/sweet potatoes & apples, 1 cup sauteed kale
Evening: way too many mixed nuts
I learned the hot sauce and seafood combination while in the bahamas. Fried conch and hot sauce was very tasty indeed. If you want something with more oomph, try a thai chili sauce - I think the brand I use is Tiger Tiger.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Being tired is HUGE trigger for overeating. Better to pack it in early sleepwise and get up earlier than to stay up 'eating'.
I try to vary my diet (but am not a cook) too. This week I have discovered Trader Joe's stuffed bell peppers and turkey meatloaf! I will always love a good steak and ahi tuna so those are staples. And TJ's has these great little microwave packages of veggies that are so easy. For lunch I bring whatever is left over from dinner the night before or a deli roll up (sliced deli meat w/ mustard and veggie rolled up). I like to make a crockpot lentil or green pea soup and throw in sausage and a deli chicken.
Your workouts are awesome, stay away from primantis :-)
I learned the hot sauce and seafood combination while in the bahamas. Fried conch and hot sauce was very tasty indeed. If you want something with more oomph, try a thai chili sauce - I think the brand I use is Tiger Tiger.
I'll have to try to find that one. I love thai food - I saw you are going out for thai tomorrow. I'm jealous! They have a few good thai restaurants around here, but when my ex-husband and I lived in Atlanta, there were six excellent thai restaurants within 15 minutes of our apartment. I miss that.
You are so right about being tired and pigging out being related! Thanks for the encouragement.
Yesterday went well from an eating standpoint.
Breakfast: 1 scoop bev int'l choc, 1 cup milk, 1 frozen banana
Midmorning snack: tuna w/homemade oil & vinegar dressing and salad greens
Lunch: rotisserie chicken with skin removed and 1 cup chili
Afternoon snack: roasted chicken breast and kale
Dinner: the other half of the chicken breast and the rest of the kale and a few roasted potatoes and tomatoes
Breakfast: protein shake: 1 scoop vanilla, 1 cup milk, 1 cup frozen berries
Morning snack: tuna, black bean & avocado salad over mixed greens
Lunch: leftover pork chop with sweet potatoes and apples
Afternoon snack: picked remaining meat off the rotisserie chicken we ate for lunch yesterday - there was not nearly as much as I thought
medium orange
Dinner: 1/2 of a colossal fish sandwich
Yesterday went off track at the end. I had brought dinner to H&R Block, but we were busy and I never got to eat it. I ended up picking up a fried fish sandwich on the way home, which I split with my boyfriend. As we were devouring it in bed at 10PM, he was like, I thought you didn't like fried food, you never eat it. I said that's not true, remember when we stopped at that bar on the bikes last fall and got the fried appetizer platter? So I am trying to look at it as positive that the last time I ate something like that was 4 months ago.
Obviously bringing food isn't the right strategy, so I need to pack some stuff to eat in the car on the way there. I am thinking if I bring a thermos to work I could heat up soup before I leave and sip that on the drive. I can always pack a sandwich or a wrap too, I just hate eating a cold dinner in the winter. I have to work tomorrow night and four nights next week and the following week, so I really do not want to derail all my efforts.
This morning I was kind of disappointed in myself and of course tempted to weigh myself so I could spiral into the "I'm a fat pig" thing and eat some more junk today because what's the point anyways.
I didn't do it! Yeah me! I have my food planned for the day and I get to go to the gym and lift tonight!!!!
I'm seriously considering a Mr. Bento for my lunches. Have you looked at them?
I just googled it. It scares me a little that the second thing that came up was Mr. Bento porn.
But aside from that - that is the coolest thing I ever saw! I have to get one of those. I might get one for my boyfriend too. He would definitely be the coolest guy on the job site pulling all those little bowls of hot food out of his lunch.
Now that I brought up porn in my log, tell me what you ate at the restaurant.
That seems to be Mr Bento food porn - where people post what all they put in their lunch jars.
As for me, I had:
Tod Mun Pla (Thai Fish Cake)
Mince kneded with chili paste, deep fried to golden brown and served with sweet chili sauce. (As served it turned out to be 6 roughly quarter sized cakes - very nice.)
Gulf of Siam Soup
Country style spicy & sour soup with shrimp, scallop, mussel, squid, mushroom, lemon grass, chili, basil and lime juice. (Very tasty and very different - I'd definitely order it again.)
Drunken Noodles
Stir-fried flat noodles with choice of chicken, pork, beef, with broccoli, tomato, onion, bell peppers, egg, chili and basil leaves. (Delicious - I enjoy their spaghetti kee mao better, probably because of the peanut sauce, but this was very good too.)
Thai Iced Tea
This was my dessert and was probably the best thai iced tea I've tasted. Definitely one for reordering.
Since the restaurant was BYOB I brought a growler of a near locally microbrewed dark lager which paired up very well with the dinner. (That enough food porn for ya? lol).
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
That seems to be Mr Bento food porn - where people post what all they put in their lunch jars.
As for me, I had:
Tod Mun Pla (Thai Fish Cake)
Mince kneded with chili paste, deep fried to golden brown and served with sweet chili sauce. (As served it turned out to be 6 roughly quarter sized cakes - very nice.)
Gulf of Siam Soup
Country style spicy & sour soup with shrimp, scallop, mussel, squid, mushroom, lemon grass, chili, basil and lime juice. (Very tasty and very different - I'd definitely order it again.)
Drunken Noodles
Stir-fried flat noodles with choice of chicken, pork, beef, with broccoli, tomato, onion, bell peppers, egg, chili and basil leaves. (Delicious - I enjoy their spaghetti kee mao better, probably because of the peanut sauce, but this was very good too.)
Thai Iced Tea
This was my dessert and was probably the best thai iced tea I've tasted. Definitely one for reordering.
Since the restaurant was BYOB I brought a growler of a near locally microbrewed dark lager which paired up very well with the dinner. (That enough food porn for ya? lol).
I was just telling my hubby we needed to slip out for a Thai lunch and then I read this. OK I'm hungry now! I love Thai Iced Teas, but you've gotta watch it, they use condensed milk. That's what makes them soooooo tasty!
I was really happy to get to the gym last night, but the workout didn't go quite as well as I had hoped. It probably had something to do with it that I haven't had a full night's sleep (7-8 hours for me) since Saturday night.
Fat Loss I B1
Deadlifts supersetted with dumbbell incline bench press
115/15 20/15
125/15 25/15
125/15 25/15
BSS supersetted with Mixed-grip lat pulldowns
Since I am trying to improve pull-ups my plan was to do as many as I could, then do eccentrics for the rest of the reps. I just don't think I have the strength for that yet, so I went to the machine for the last set. Hopefully I will try again on the lower rep workouts.
15 / 15 each leg 3 pull-ups + 3 eccentrics
15 / 15 each leg 2 1/2 pull-ups + 7 eccentrics
15 / 15 each leg machine 90 lbs / 9 - overestimated here
Romanian deadlift supersetted with swiss-ball lateral roll
65/10 10 - I never did this exercise before, there was something of a learning curve
55/15 12
55/15 15
I didn't do any intervals because I felt like I was going to puke.
Hopefully I will do better next time, but I know I worked hard.
Food:
Breakfast: oatmeal w/raisins
Morning snack: 1 cup cottage cheese w/1 cup mixed frozen berries
Lunch: chicken noodle soup and 1/2 serving tuna, black bean & avocado salad
Afternoon snack: the rest of the tuna salad
Pre-workout: shake w/1 scoop choc, 1 cup milk, 1 frozen banana
Dinner: roasted salmon fillet and roasted broccoli medley from my Whole Foods cookbook, also munched on some nuts while I made dinner - I didn't put anything on the fish but salt and pepper and it was so awesome. It must have been a great quality fillet.
Went to sleep at 9:15. Yeah!!!! Since we get up at 4:50 this really needs to be my bedtime every night.
I am pretty sore today, but very happy I got to lift.
Today's plan:
HELL drills when I get home from H&R Block. This is going to take a lot of motivation since it will be like 10:30. But I really want to make it happen.
Calorie goal = 11xBW
I am getting really excited for weight/measurements/pictures. I can tell I am getting where I want to be because my clothes are fitting again. It is so cool to be able to grab anything out of my closet and not be poured into it. I am thinking of rewarding myself on Feb 1st with a new outfit if I can stay with my plan and don't weigh myself until then.
I can tell I am getting where I want to be because my clothes are fitting again. It is so cool to be able to grab anything out of my closet and not be poured into it. I am thinking of rewarding myself on Feb 1st with a new outfit if I can stay with my plan and don't weigh myself until then.
That's AWESOME, Leah!! The reward is a GREAT idea, too! And it's not IF you can stay with the plan - it's WHEN you do!! cuz you will!!!!!
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