DM actually turned me onto this workout. I am in Phase 1, working on workout set two currently. I'm doing my best to do the 40/30/30 plan, but don't always stick as well to it as I can, but I do get plenty of protein. I just wolfed a cheese and chicken quesadilla to satiate my craving for taco bell.
Anyway, I'm 5'1, 114, and at 17.5% bodyfat currently. I hope to get rid of what I perceive as my jigglybelly, but at the same time, I want to be able to lift and carry the 30 pound box of kitty litter with ease. Meals for me vary, since I am living with my boyfriend who is a picky eater, but I do my best. Today it was pretty basic stuff, I was in a hurry to make it to work on time:
B: Greek yogurt, 3 strips turkey bacon, oatmeal toast
S: 2 string cheese, celery
L: Healthy choice beef tips portobello meal, carrots and hummus
S: 20 almonds, live active cheddar cheese stick
D: Chicken and cheese quesadilla with extra chicken and light cheese, plus salsa. I'm going to be having some red pepper strips with hummus or an apple with peanut butter a little later.
As of my last workout i was doing:
Squats: 2x12 at 65lbs
Pushups from floor, 1x12, 1x11
dumbbell press: 2x12 at 15lbs each hand
lunges since all the steps and benches were taken: 2x12 each leg at 15lbs
prone jackknife: 2x10 without falling off the ball!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Deadlifts: 2x12 at 50lb (i have to put the bar on risers or plates to get it up high enough)
Lats: 1x12 at 50lb, 1x12 at 55lb
dumbbell press: 1x12 at 15e, 1x11 at 15e
stepups (because I couldn't last workout): 2x12e at 15
crunches: 2x10
I am totally neglecting this log. I don't have much in the way of goals. I am a small person, so I'm not trying to become smaller, just to add "definition". My stats are
Height: 5'1"
Weight: 114
BF:17.5%
Waist: 24.5
Hips: 35
Thigh: 21
Today I'm planning on doing a quick workout before we go to the grocery store after dinner. It will be just weights because I don't get home until about six and we like to have the groceries all shopped up before nine.
Foodwise, I'm really balanced overall. My stats tend to be 45% carbs, 25% fat, and 30% protein. On less carbs and more fat i find that I seriously crave high-carb foods, so I tweaked. Some days it is mroe, some it is less, but that's the average overall.
Today is pretty basic stuff, in terms of food:
B: Nonfat Greek yogurt with kashi granola stirred in, whole grain oatmeal toast
S: Live active cheddar cheese stick and mozzarella stick.
L: 3 cups of baby greens, 1/2 cup grape tomatoes, 1/4 cup feta, 1 pouch albacore tuna and italian dressing, snowflake roll
S: Vanilla yogurt with almonds
D: Leftover chicken and noodles: 1 cup cooked egg noodles, chicken broth, 1 oz of chicken tenderloins, baby carrots with poppy seed dressing
PWO: chocolate protein pwd mixed with silk plain, apple with peanut butter.
we are a little on the low side for fruits and veggies so I'm working with waht we have.
Deadlifts: 3x10 at 60lbs
Lat pulldown: 3x10 at 60lbs - brutal!
dumbbell press: 3x10 at 15lbs
stepup: 3x10e at 20lbs
swiss crunches: 3x12 bw.
Food for today:
B: Oatmeal toast with margarine, greek oatmeal with kashi granola and honey
S: Live active cheddar cheese and mozzarella cheese
L: Turkey, roast beef, and american cheese on whole grain/oatmeal bread, 2 cups baby greens with 1 oz feta cheese and italian dressing.
S: Carrot sticks and almonds
D: Steak packets: 6-8oz sirloin, potatoes, sauteed mushrooms. Broccoli with cheese.
S: Celery, an apple with peanut butter.
Tonight is another B workout! I'll post how it turned out afterwards, definitely. I had a carbtastic weekend, oh my god. My nine-year old brother was visiting. I told my boyfriend last night that I wanted nothing to do with sugar/white bread for the next week!
Meals/snacks for today:
B: Vanilla yogurt with miniwheats, toasted whole grain oatmeal bread with margarine, skinny caramel latte.
S: Two LiveActive mozzarella cheese sticks
L: Del Monte Chicken Cacciatore (two servings of veggies, 23 grams protein), Dannon all natural nonfat plain yogurt, baby carrots with peanut butter.
S: 20 Almonds
PWO: Chocolate protein shake made with silk plain + DHA
D: Rotisserie chicken, cucumbers, wheat dinner rolls, baby greens salad with grape tomatoes.
Deadlifts: 2x10 at 60lbs, 1x9 at 60lbs
Lat pulldown: 2x10 at 60 lbs, 1x10 at 55lbs
Dumbbell press: 3x10 at 15e
Lunges: 3x10 at 15e, each leg
swiss ball crunch: 3x12 long arm variation.
Meals today are odd, we need to grocery shop;
B: High-protein oatmeal, glass of silk plus DHA
S: baby carrots with peanut butter
L: chicken enchilada smart ones meal, fage 0% greek yogurt, grape tomatoes
S: 25 almonds, small curd cottage cheese
D: Spaghetti with five-cheese sauce, baby greens salad with feta cheese and shredded carrots.
Okay, meal update for today, gym update to come:
B: wholegrain oatmeal toast with small bit of margarine, silk plain plus DHA, Fage greek 0% yogurt with kashi granola mixed in.
S: two kid builder string cheese.
L: Salad made with three cups baby greens, 1/2 cup grape tomatoes, 1/4 cup shredded carrot, 1 oz feta cheese and one pouch albacore tuna topped with italian dressing, a fluffy roll, one square of ghirardelli dark chocolate
S: 1 oz cheddar cheese, 1.5 servings baby carrots
D: Mini meatloaf, small baked potato, steamed mixed veggies (stir fry mix)
PWO: Vanilla whey protein shake, an apple.
yesterday was a B workout:
deadlifts: 2x8 at 70, 1x8 at 75
lat pulldown: 2x8 at 60, 1x8 at 65 (i think i'm remembering this right.)
dumbbell press: 3x8 at 20
swissball crunch: 3x15 with a ten pound plate.
Eats today:
B: two biscuits with turkey bacon, silk plus DHA
S: two string cheeses
L: Cheese and spinach ravioli, light blackberry yogurt
S: peanut butter and petite carrots
D: leftover prime rib, spinach artichoke dip, green beans, rye toast, and steamed broccoil.
I had posted about needing motivation in the NROL4W forum. Tonight I plan on hitting the gym for an A workout. I skipped last night because my right calf was way too tight.
Eats yesterday:
B: Biscuit, bowl of frosted wheats with rice milk
S: String cheese
L: Panini with asiago and extra chicken
D: Chicken and rice soup, extra heavy on the chicken. I really wasn't feeling well yesterday.
Today:
B: Bowl of live active crunch cereal, high in fiber (8 grams per serving) in rice milk, four strips turkey bacon
S: Cheddar cheese
L: Extra veggied up beef stew (2 servings in the stew), 1 serving carrots, 1 of broccoli (both raw), a few bites of cornbread (it was too dry. blech!)
S: Yogurt mixed with dried fruit/nut mix
D: Meatloaf with greenbeans, mixed green salad with tomatoes.
Squats: 2x8 at 105, 1x8 at 95
Rows: 3x8 at 70
Pushups: 3x14 at bw
stepups: 3x8 at 20
jackknife: 3.15 at bw
HIIT: 15mins on treadmill
Todays eats:
B: Live Active nut crunch cereal in rice milk, four strips turkey bacon
S: 2 string cheese
L: Tuna salad on triscuits, yogurt, broccoli with cheese
S: Almonds and baby carrots
D: Something with chicken.
NOT GOOD. (i overeat reese's cups like t hey're water..)
Don't do it. So not worth it. That's manufactured crap... which is why my reasons for not doing it are somewhat sacrilegious. I'd much rather take some natural peanut butter and sprinkle a few quality choc. chips on top... then it's more natural, more protein, less junk, and equally satisfying. Throw it all on a celery stick, and... well...ok. At least that way, it would be better. Maybe not good, but better.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
B workout tonight. Will post updates tomorrow. I think i have two more workouts in Stage 1, then AMRAPS then stage 2.
Food today:
B: Live active cereal with rice milk, spoonful of peanut butter out of the jar. YUM
S: string cheese and baby carrots
L: Sesame chicken with veggies on whole wheat vermicelli, plain yogurt
S: Cheddar cheese and an apple
D: grilled chicken and wild rice with steamed veggies
PWO: Vanilla shake.
my PWO powder makes my stomach hurt and I didn't get it exchanged. I just totally ate a spoonful of peanut butter with oatmeal and a glass of rice milk after my workout. :-P
Deadlift: 3x8 at 80
Wide lat: 3x8 at 70
dumbbell press: 3x8 at 20e
stepups: 3x8e at 25
ball crunch: 3x15 with 10lb plate overhead.
I like your simple and easy food logging. This part is proving to be the most difficult, because of the time and effort it takes me to plan healthful meals and snacks. I tend to undereat, then gorge on high carb stuff. Milk has made a dramatic comeback into my diet which is helping me get good calories and feel fuller during the day.
I had been using fitday, but really the planning part is more difficult than the actual reporting - oh yes, and reese's are deadly...
Thanks Lisa, that's how I scribble it down when I'm eating it. My boyfriend and I are about to switch it up to him cooking dinner 3x a week, me cooking 3x a week, and us collaborating 1x a week because my schedule at work is changing to where I won't get home from work until 7pm. Ick. I'm working on cleaner eating, and it's not always easy for me. Tonight I'm really tempted to make the pizza roll-ups I had planned for my cheat day, white pizza crust and all, but I think I'm going to suck it up and fix chicken and cheese quesadillas, since yesterday we ate at the ballpark.
Tonight: first workout from Stage 2.
Yesterday's eats:
B: Whole wheat roll (homemade), with margarine, glass of 2% milk
S: Soymilk iced latte
L: Turkey burger with cheese, lettuce, tomato, and pickle on 1/2 the kaiser roll it was served on.
S: 1/4 of a superpretzel
D: Cream of mushroom soup with cheddar cheese and turkey bacon. Spoonful of peanut butter with 77% dark chocolate
Today:
B: Whole wheat roll with margarine, tall sugar-free vanilla latte
S: Cheddar cheese, baby carrots
L: 3 cups baby romaine lettuce with one pouch tuna and 1/4 cup feta cheese.
S: Cherry yogurt mixed with 15 almonds, one apple
D: Cheese and chicken quesadilla (1.5 servings (about 6oz) chicken, 1/2 cup shredded cheddar); steamed stir-fry veggies sprinkled with salt and pepper with a smidge of butter.
PWO: 2% milk mixed with chocolate protein powder.
did workout A on tuesday, am doing workout B tonight!
today's eats:
B: High-fiber cereal in 2% milk, 4 strips turkey bacon
S: Baby carrots in peanut butter, a mini mr. goodbar.
L: Tuna salad on ezekial bread, baby greens with feta cheese and italian dressing
S: 20 almonds
D: TACOS! (mine will be in salad form): Grass-fed beef with taco seasoning over baby greens with shredded fiesta blend cheese and salsa.
PWO: Chocolate shake
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