Turn, Smile, Shift, Repeat! A Log for Lib.

[Libellula]

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!

so... here goes!

[Willie]

Welcome!

[smittygouv]

Good luck!

[Libellula]

thanks guys!

[Fitwit]

Hi!

[Libellula]

Hey!

So, yesterday:

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

[Libellula]

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.

[gregl515]

Good luck with it.

[Libellula]

Last night I did workout B ummmm phase four?

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.

[Libellula]

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.

[Libellula]

Yesterday, workout b:

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.

[DirtyMartini]

you ARE doing workout A too, right?

[Libellula]

yeah! i didn't get to post because I did it saturday morning early.

workout A tonight.

[Libellula]

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.

[Libellula]

Workout update

Squats: 3x8 at 95
Seated Rows: 3x8 at 70
pushups: 3x15 BW
stepups: 3x8 at 20
Jackknife: 3x15

[Libellula]

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.

[Libellula]

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.

[MuscleMom23]

Welcome

[Libellula]

thanks!

Yesterday was an A workout:

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.