But think of all the adaptations you'll be making - RDL's are a tough one but very good to learn.
hey Tom-
It's actually the swiss ball thing I never did before. The RDL's are in some of the other programs I did. I was trying to show the supersets on the same line but when I insert spaces they go away when I post. I should probably type it on separate lines.
I am trying to remind myself about the adaptations since my appetite is huge and I am hurting all over today! At least when I was doing the strength programs only one part would hurt at a time!
I had planned to do some drills after work, but at 10:30 I was delirious and I wanted my Saturday morning lifting to go well, so I just went to bed.
Yesterday:
Fat Loss I A2
Squats supersetted w/cable seated rows
135/15 90/15
135/15 90/15
135/15 90/15
I actually enjoyed doing these higher rep squats. With the lower weight I feel like I am really dropping my butt as low as I want without fear of getting stuck.
Supine hip extension supersetted w/dumbbell push press
BW/15 25/15
BW/15 25/15
BW/15 25/15
Rotational Lunge supersetted w/swiss-ball crunch
30/15 10/15
30/15 10/15
30/15 10/15
Three out of the eight treadmills were broken so I had to wait a few minutes to do my intervals.
3 min warmup @ 5.2
1 min @ 7.0 2 min @ 5.5
1 min 7.2 2 min 5.5
1 min 7.2 2 min 5.5
1 min 7.2 2 min 5.5
1 min 7.2 2 min 5.5
I felt strong on these so I added one more interval than I had originally planned.
Food:
Breakfast: english muffin w/peanut butter
Post workout shake: 1 scoop choc, 1 cup milk, 1 frozen banana
Lunch: roasted salmon and broccoli medley
Afternoon snack: tuna sandwich
After work snack: 1/2 cup cottage cheese w/raisins and almonds
Picking while making dinner: cheerios, mixed nuts, raisins
Dinner: Lasagne
About 100 cals higher than my goal, but not bad. I'm not sure the lasagne was as many cals as I counted because I put it in as 12 serving, but I think it will really be more like 15. It was huge and yummy!
Today's plan:
Fat Loss I B2
Calories: BWx13
I have still not eaten one bite of all the junk food at H&R Block. Yesterday there were some donuts and I was considering scooping up some oozed out chocolate filling that was left on the bottom of the box, but I did not do it. Yeah! That is a sort of mini-goal of mine. I will get through the two busy weeks without eating anything there besides what I brought. So far 2 scheduled work days down, 11 to go.
I have still not eaten one bite of all the junk food at H&R Block. Yesterday there were some donuts and I was considering scooping up some oozed out chocolate filling that was left on the bottom of the box, but I did not do it. Yeah! That is a sort of mini-goal of mine. I will get through the two busy weeks without eating anything there besides what I brought. So far 2 scheduled work days down, 11 to go.
LOL--I'm not sure that I'd scrape chocolate filling now (well, maybe I would), but when I was pregnant and on complete bed rest, I once ate half a bag of chocolate chips. I don't even like semi-sweet chocolate chips, but desperation requires things like that sometimes . Congratulations on getting hold of yourself--that's a battle right there!
I just read your log (not sure how I missed it before) and you've gotten in some great workouts. Keep up the good work!
I'm not sure how I missed your log either! Your numbers are great. You are really squatting some weight there at those high reps! Keep up the good work, and congrats on the no junk food goal!
Have you thought about adding more veggies into your food plan? It seems like you get one serving a day.
Hey Tom-
You are totally right. When I did weight watchers they said to aim for 5 serving of fruits & veggies. I got a lot more in the habit of grabbing a piece of fruit since it doesn't take any preparation. Now that I'm trying to increase protein, control carbs, and still get to eat a lot of food, I definitely need to emphasize veggies over fruit.
Thanks Jane! BTW, I ordered the Mr. Bento. I am already dreaming up all the combos I can put in it.
Leah, if you think of it.....drop by my log when you get the Mr. Bento and let me know how you like it. It's on my "to buy" list and would love to hear your experience with it. It would have been so perfect today! I made a "taco pizza" where I mixed together ground beef, taco seasoning and and egg and patted it into a round baking dish and baked it. Then I topped it with cheese. So, for today's lunch I needed to take two containers so I could put shredded lettuce, sour cream, and salsa in one container and then the actual "taco pizza" slice in another. I will need to stop and heat up the pizza and then add the cold ingredients on top. Would be great to whip out the already-hot meat and then throw the still-cold ingredients on top! I think Mr. Bento would be perfect!
This superset seemed so painful on my hands. I kept having to stop and readjust my grip.
RDL supersetted w/swiss-ball lateral roll
55/15 BW/15 ea side
55/15 BW/15 ea side
60/15 BW/15 ea side
Although I just wanted to go in the locker room and throw up, I dragged my butt to the treadmill, where I did the following intervals.
3 min warm-up at 5.2
1 min @ 6.8 2 min @ 5.5
1 min @ 6.8 2 min @ 5.5
1 min @ 6.8 2 min @ 5.5
1 min @ 6.8 2 min @ 5.5
I felt like I was really struggling through this workout. It seems a lot harder than the A workout. I am considering eating 14xBW for the B workout day and 13xBW for the A day, instead of the other way around.
Food:
Breakfast: english muffin w/peanut butter
Midmorning snack: tuna w/hot sauce - yum!
Lunch: lasagne and brussels sprouts
Midafternoon snack: 1/2 cup cottage cheese w/1 cup blueberries
Post workout shake: 1 scoop vanilla, 1 cup milk, 1 cup frozen strawberries
Dinner: boxed chickpea curry with chicken breast & the rest of the brussels sprouts
Evening snack: mixed nuts
Breakfast: english muffin, turkey sausage pattie, scrambled egg, shredded low-fat mexican cheese blend
Mid-morning snack: 1 1/2 scoops choc prot powder with water - this is more palatable with Bev Int'l than the GNC stuff I had before, but still would be nice to have had more cals to make a real shake
1/2 cup cottage cheese w/1 cup frozen strawberries
Lunch: lots of rotisserie chicken without the skin, 1/2 bag mixed frozen veggies
Afternoon snack: tuna, spinach, and tomato salad
Dinner: the rest of the salad
Today is going to be a rest day as well. I wanted to eat some of the lasagne I made but it didn't fit my macros and I am feeling kind of deprived today. Tomorrow morning I think I am getting up early no matter how tired I am so I can do some drills before work and get to eat my lasagne!
Leah, if you think of it.....drop by my log when you get the Mr. Bento and let me know how you like it. It's on my "to buy" list and would love to hear your experience with it. It would have been so perfect today! I made a "taco pizza" where I mixed together ground beef, taco seasoning and and egg and patted it into a round baking dish and baked it. Then I topped it with cheese. So, for today's lunch I needed to take two containers so I could put shredded lettuce, sour cream, and salsa in one container and then the actual "taco pizza" slice in another. I will need to stop and heat up the pizza and then add the cold ingredients on top. Would be great to whip out the already-hot meat and then throw the still-cold ingredients on top! I think Mr. Bento would be perfect!
Jane that "pizza" sounds awesome! I will try it for one of my lower carb days. I looked this morning and the Mr. Bento shipped yesterday. I'm getting pretty excited! I will definitely post in your log how it works.
I felt I could have used more protein. I am trying to come up with ways that don't have to involve 25 cans of tuna per day. Tomorrow night I'm going to make the TNT taco pizza. I figure I can add a tortilla or refried beans for workout days and rest days I can eat it as-is.
I got out of work a little early since we were kind of slow. When I got home my Mr. Bento had arrived!
This morning, I did 10 rounds of HELL drills just after I got up. I felt a little sluggish at the start, but now I feel great. I love starting the day with a workout, but I usually don't have enough time.
Today's food plan
Breakfast: 1 scoop vanilla bev int'l, 1 cup milk, 1 cup frozen strawberries
Midmorning snack: 1/2 cup cottage cheese w/1 tbls slivered almonds and 1 tbls raisins
Lunch: chicken vindaloo w/ 1/3 cup cooked white rice, baby carrots
Afternoon snack: tomato & mozzarella salad and 1 can tuna
Dinner: 1/2 bag mixed frozen veggies & 3/4 serving drop dead lasagne!
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Ginny & Jane - I like the Mr. Bento. I need to try a few different things to see what works best. My instinct is that something with more liquid like a stew will stay the hottest. It is definitely a fun new toy! I put a little more detail in Jane's log.
Paula - Thanks for stopping by!
I just got home from the gym and showered and my taco pizza is baking!
Fat Loss I 3A
Squats supersetted with cable seated row
145/12 100/12
145/12 100/12
145/12 100/12
Supine hip extension supersetted with dumbbell push press
BW/12 30lb dumbbells/12
BW/12 30/12
BW/12 30/ 11 1/2 - couldn't quite lock out on the last rep
Rotational lunge supersetted with swiss-ball crunch
35lb dumbbells/12 10/12
40/12 10/12
40/12 10/12
I wasn't sure about the 40's, but someone was using the 35's, so I thought, what the hell. I surprised myself.
Intervals
3 min warmup and 3 min cooldown @ 5.2
In between 3 x 1 min @ 7.0, 2 min @ 5.5
It was nice to be on the the 12 rep workout.
Food for today:
Breakfast: 1/3 cup oats, 1/2 cup milk, scoop vanilla prot powder, 1 tbls slivered almonds - this is a recipe from NROL4W and I did not like it. I hate protein in oatmeal and this was no exception. I love oatmeal w/brown sugar and raspberries. I hate it runny and fake sweet.
Midmorning: 1/2 cup cottage cheese and 1/4 of a large cantaloupe
Lunch: 3/4 serving lasagne
Midafternoon snack: rest of lasagne and 1/2 soft pretzel
Shake - 1/2 before and 1/2 after lifting: 1 scoop choc protein powder and 1/2 cup milk
Dinner: 1/6 of taco pizza with 1/3 cup refried beans - I can smell it now - yummy yummy yummy
This sounds so stupid but I have been very apprehensive about weighing myself. I think I am waiting until Saturday morning to get my official numbers and take pictures. I am thinking if I am not happy with the result I will be frustrated and disappointed. The thing is, my clothes are fitting better and my measurements are down, so who cares what the scale says? I keep telling myself I want to look a certain way, not weigh a certain number.
I am trying to think of Mel, who busted her butt for three months and lost 4 lbs scale weight, but made big composition changes. And Karla, who treats her body like a scientific experiment and can be coldly objective, not all emotional.
I need to chill out! My pizza is beeping so I'm going to eat. That should help.
Well, Mr. Bento is on my "to buy" list now and has moved to the top! I really thing this will make my lunch packing so much more enjoyable! Thanks for the review!
I hope you like your taco pizza! I make it often and enjoy it. It's such a great low-carb meal for me and the leftovers are great!
Hi Mel - Thanks for stopping by. I bought a 16 can pack of tuna at Costco a week and a half ago and 1/2 gone. I guess I am still averaging less than one can a day, so I have nothing to complain about.
Jane - We loved the taco pizza! I spread fat free refried beans on 1/2 which we ate last night since it was a workout day. But actually I liked the low carb 1/2 better. The taco flavor of the meat came out more. It was easy too and didn't make too many dishes dirty, always a bonus!
I am feeling a lot more sane today after almost a full night's sleep and excited for numbers and pictures tomorrow. I am also proud of myself for coming to work today because the roads were horrible. I love my snow tires. Bridgestone Blizzaks have changed my life! Now I can save my vacation for nice days.
Tonight I have to work so today is a rest day. I planned out my food yesterday and it really helped me get ready faster in the morning when I already had a list of what to pack and make for breakfast and I didn't have to think about it.
Today's food
Breakfast: 1 scoop choc bev int'l, 1 cup milk
Midmorning snack: 1/2 cup cottage cheese, 1/2 cup frozen blueberries
Lunch: leftover taco pizza with lettuce and tomato
Midafternoon snack: 1 can tuna w/1 tsp lite mayo and hot sauce
Dinner: 1/2 cup white rice, chicken vindaloo, 1/2 bag frozen mixed veggies
I got to work before the really nasty stuff hit here. I watched last night's forecast online and to his credit the local weather guy got it right. It started getting bad around 8am like he said - and I was already at work.
How are you liking the chicken vindaloo - I gather from your food logs you're having quite a bit of it.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I got to work before the really nasty stuff hit here. I watched last night's forecast online and to his credit the local weather guy got it right. It started getting bad around 8am like he said - and I was already at work.
How are you liking the chicken vindaloo - I gather from your food logs you're having quite a bit of it.
Well hopefully since you got to work before it all started, they can clean it all up before you leave.
I like the chicken vindaloo a lot. It seems like whenever I make stuff it is always gone so fast and then I have nothing to eat, so I usually double recipes. I love Indian food, but I never thought of trying to make it at home before. It seemed too complicated. I actually had all those spices in the cupboard, except the cumin bottle was almost empty so I just used less.
Well hopefully since you got to work before it all started, they can clean it all up before you leave.
I like the chicken vindaloo a lot. It seems like whenever I make stuff it is always gone so fast and then I have nothing to eat, so I usually double recipes. I love Indian food, but I never thought of trying to make it at home before. It seemed too complicated. I actually had all those spices in the cupboard, except the cumin bottle was almost empty so I just used less.
And how - happy hour tonight!
I felt the same way... I'm reminded of an Indian woman from graduate school who said "You Americans think that throwing a slab of meat on a grill is cooking..." - now that I know a little about Indian cuisine I can see why she said what she did. My little epiphany was when I had the biryani at a local Indian place (which was quite good) and felt mine compared favorably to it.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
This sounds so stupid but I have been very apprehensive about weighing myself. I think I am waiting until Saturday morning to get my official numbers and take pictures. I am thinking if I am not happy with the result I will be frustrated and disappointed. The thing is, my clothes are fitting better and my measurements are down, so who cares what the scale says? I keep telling myself I want to look a certain way, not weigh a certain number.
I am trying to think of Mel, who busted her butt for three months and lost 4 lbs scale weight, but made big composition changes. And Karla, who treats her body like a scientific experiment and can be coldly objective, not all emotional.
I hear ya on this one - the number on the scale was always a big one for me. If I was up, it was automatically a crappy day! Since I've been working with Leigh, she has me doing 'trending' so I weigh myself every single day. It was a little scary at first, but now I'm treating it like Karla does - it's kinda interesting to see what happens on a daily basis!
Don't sweat the scale Tom. That number is really just a small part of the overall fitness algorithm so put it in that perspective. Unfortunately it is the only number that people generally care about. Get off that band wagon and start embracing the science of your body Tom. It is amazing to watch your metabolism move around on a day to day basis if you are so inclined to do the the science. My weight was actually up on the scale this morning (FINALLY) but yet when I put on a pair of pants I hadn't worn in 3 months I found I could not hold them up with my waist or my butt. I am walking around right now holding my pants up until I can get to the store.
There was an open box of chocolates in the back and the guy I was working with was eating them and every time he talked to me I could smell them on his breath. Obscene!
LOL!! I remember when this was tempting for me. The good news is that once you start eating nothing but good clean foods the very smell of stuff this sweet will mostly likely begin to turn your stomach. I can honestly say that I now have virtually no cravings (actually none at all) for the bad sweets at this point.
cuz you will!!!!!
At least when I was doing the strength programs only one part would hurt at a time!
. Congratulations on getting hold of yourself--that's a battle right there!
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