Out of the Library and into the Gym

[Librarygirl]

breakfast
kashi waffles w/peanut butter and banana
americano w/skim

lunch
turkey sandwich on 7-grain bread with lettuce, tomato, avocado, mayo
red bell pepper slices

(this is premade at the cafe downstairs-so no control of the mayo-but otherwise it is pretty reasonable and I brought some extra turkey and the bell pepper slices...it's when I start having this sandwich every day that it starts to be a problem...)

pre-yoga snack
2% cottage cheese
pineapple

post-yoga snack
tabbouleh
hummus

calories 1556

macros:
fat 32.2% (58 grams)
protein 24.4% (100 grams)
carbs 43.5% (178 grams)

So it appears I am actually planning to be low on protein today, but I was a little high yesterday, so I'm not going to worry too much about it. -picked up some bizarre powdered hot chocolate/whey protein 'recovery beverage mix' to drink at camp tomorrow night. mmm whey protein, my new favorite.

[Librarygirl]

It was, well, it was not such a stellar weekend after all, but I guess this log wouldn't be worth a whole lot if I only logged the good parts, right?

This is how it went down:
Friday, got up super early, drove about 3hrs to Duluth for my meeting (drank a smoothie on the way).

Meeting was fine. By 1pm I had eaten my packed lunch (whole wheat couscous, turkey, veggies) and set up camp. Went for a hike.

Hike was very pretty, weather quite perfect, but I wasn't feeling great. I would guess I was about 70% of normal, out of breath on hilly parts, desperately eating my trail mix to have the energy to continue (I had portioned out about an ounce of almonds, same of apricots, half a pack of peanut m&ms), drank a ton of water and had a luna 'electrolyte splash' before I was done.

Got back to camp around dinner time, cooked (couscous, canned chicken, sun-dried tomatoes, dried mushrooms, string cheese). Drank half a 'luna chocolate recovery smoothie' and went to sleep.

calories for friday: 1,898

Woke up in the early morning, feeling worse, and decided hiking alone in the woods feeling like crap isn't smart, so ate some muesli and hit the road.

Got home around 11am and promptly went to sleep until 4:30 or so...got up and ate. and ate (a cheese burger--grass fed beef, aged cheddar--on whole wheat english muffin, sweetpotato fries, 2 glasses of wine, 2 servings of Ben&Jerry's peanut-butter cup ice cream).

calories for saturday: 2,168

Sunday seemed to be going better, ate an english muffin with peanut butter and a banana for breakfast, went to vinyasa class--it was a little harder than usual, but I did ok.

Did the usual weekend errands, etc. Ate a salad of tuna/whole wheat shells/and veggies with mayo for lunch. Roasted some eggplant and chicken breast and had that with tomatoes and basil over brown rice, with a little red curry paste. -this was good and I was in a decent spot caloriewise, but then, later, I returned to the Ben&Jerry's...

calories for sunday: 2,048

I DID manage to get up and do my NRules workout this morning, but I'm feeling pretty disappointed in myself. At least the ice cream is gone so I won't be tempted by that, but I do need to figure out how to handle my calories to make hiking work. I've got three shorter hikes planned for the next two weeks, but these will be with my hiking group, which is just a tiny bit competitive. I will not be happy if I'm out of breath or crashing...so I've got to figure out the right amount of rest and food I need to prepare and to recover.

Oh and I forgot to mention--my right knee is hurting. just a little, but yeah. it hurts.

[Librarygirl]

NROL4W 3a/w1

A One-Armed Dumbell Snatch: 10/6 | 10/6 | 10/6 | rest 105

B1 Dumbell Single Leg Romanian Deadlift 30(15e)/6 | 30(15e)/6 | 30(15e)/6 | rest 105
B2 Barbell Bent-over Row 45(bar)/6 | 50(bar+2.5e)/6 | 55(bar+5e)/6 | rest 105

C1 Dumbell Single Arm Overhead Squat 8+15/6 | 8+15/6 | 8+15/6 | rest 105
C2 Dumbell Incline Bench Press 30(15e)/6 | 30(15e)/6 | 30(15e)/6 | rest 105

D1 Plank bw/90sec | bw/60sec | bw/75sec | rest 105
D2 Cable Horizontal Reverse Woodchop 30/6 | 30/6 | 30/6 | rest 105

Body Weight Matrix: pathetic. barely made it through 1 cycle. must plan on consuming some calories pre-workout, or this will never work.

[realcdn]

Originally Posted by Librarygirl

-this was good and I was in a decent spot caloriewise, but then, later, I returned to the Ben&Jerry's...

I'm just impressed you ate it over 2 days. I bought Haagen Daz bars the last time I was in the mood as I couldn't pretend that an entire pint was a serving.

[Librarygirl]

lol, Anne, yes there is that. I actually deliberately went to get my fix at a place that normally has those little single serve cups, but they didn't have them this time...so I was ah-hem, forced (right) to get the pint.

live and learn, I guess.

[Librarygirl]

this was a bit better, as far as the food goes:

breakfast
typical smoothie w/100% whey, blueberries, banana, 0% greek yogurt, ground flax seed
americano w/skim

lunch
brown rice, roasted turkey (not the 'lunch meat' type this time, but actually roasted a tenderloin and cubed some for this), tomatoes, olive, yellow bell pepper, cilantro, feta.

snack
didn't plan one, but consumed a 'sweet and salty peanut' bar from my boss's stash around 4pm

dinner
roasted salmon, hard boiled egg, green beans and cherry tomatoes a few black olives and a little red onion w/dijon vinaigrette and one small red potato

calories 1,566

macros
fat 27.8% (48 grams)
protein 30.2% (118 grams*)
carbs 39.9% (156 grams)

*this would have been more, but I ran short of whey protein powder.

[Librarygirl]

none. Tuesday I rest.

[Librarygirl]

food planned for today:

breakfast
1 egg, 3 egg whites, scrambled with mushrooms and feta
1 slice 'breakfast ham'*
whole wheat english muffin
americano w/skim

lunch
same as last night's dinner: salmon, egg, green beans, tomatoes, potato, oh and a couple black olives and some red onion. with a dijon vinaigrette.

dinner
'chicken parmesano verde'--I made that up, but it's roasted chicken breast with tomatillo salsa, skim milk ricotta and part skim mozzarella, garlic, cilantro. melted in the broiler served over brown rice. steamed broccoli on the side.

calories 1,569
macros
fat 35.6% (62 grams)
protein 38.1% (149 grams)
carbs 26.3% (103 grams)



*less fat than the canadian bacon, but also less good (go figure), it's a marginal difference so I think I'll switch back next time.

[butterbeean]

I'm in Stage 4. I wish I could deadlift 95 lb. off the box! I'll be thinking of you as I try to get past 70 lb. tomorrow and I'll try to be courageous. Carry on. You're doing GREAT!

[Librarygirl]

It's funny that you mention that, since I decided to back way off on the deadlift weight this morning, partly because I'm doing the combination deadlift/row now in phase 3, and partly because I worry my form wasn't as great as it could be with the heavier weight.

I do appreciate the support, though! I guess we can just lift 70lb together for a while.

[Librarygirl]

NROL4W 3b/w1

A Barbell Romanian Deadlift/Bentover Row 50(bar+2.5e)/6 | 55(bar+5e)/6 | 65/(bar+10e) | rest 105

B1 Partial Single-leg Squat bw/6 | rest 105 x 3sets
B2 Wide-grip Lat Pulldown 70/6 | rest 105 x 3 sets

C1 Back Extension bw/6 | rest 105 x 3 sets
C2 YTWL 5/6 | rest 105 x 3 sets

D1 Swiss Ball Crunch (arms overhead) bw/6 x 3 sets
D2 Jacknife on a Ball bw/6 x 3 sets
D3 Side Crunch on a Ball bw/6 x 3 sets each side*

E1 Prone Cobra bw/6 held 90 sec x 3
(did cobra for first 60 sec then lifted legs into shalabasana for 30 sec more)

*did as superset, D1-D3, then rest 105, then repeat.
**didn't have time for intervals, will do them tonight or tomorrow am.

[Librarygirl]

first a revision from 8/19: skipped the broccoli at dinner, added 4oz red wine while soaking in the tub. -was good.

breakfast
the usual smoothie w/whey protein powder, banana, blueberries, ground flax seeds, greek yogurt. had 8oz of this before working out. ****** much better.

lunch
was with client from 10:30-4:30. um, lunch not so much.
--will eat packed lunch tomorrow. Having pineapple and a sweet and salty nut bar (from boss's stash) atm.

so, for now:

calories 857
macros
fat 12.9% (12 grams)
protein 23.6% (51 grams)
carbs 56.6% (121 grams)

will shop on the way home and pick up something proteiny. ice cream has a lot of protein, right? plus calcium?

[Bytsi]

Originally Posted by Librarygirl

will shop on the way home and pick up something proteiny. ice cream has a lot of protein, right? plus calcium?

Absolutely!

The funny thing is that this reminds me of a conversation with my mom... Background: when I was a kid she was a total health-food nut - she put wheat germ in everything, etc etc...

A few years ago she was helping with my kids after school and she kept giving them CRAP snacks, like chips and ice cream. I kept asking and begging her to give them healthier choices (string cheese, fruit, etc) but to no avail... I finally gave her a list. But she kept giving them ice cream, and when I complained, she argued that it is healthy because it's dairy and just like drinking milk. Huh!?!?!? (kinda wish she'd felt that way when I was a kid though!)

[Librarygirl]

lol.

That's right Bytsi, its just like drinking whole milk with some extra sugar. So it's got to be good for you!

Instead of ice cream I had the following dinner:
shrimp and chicken sausage w/onion and yellow bell pepper
cooked in a little olive oil over brown rice.

ending calories 1,623

macros
fat 19.2% (35 grams)
protein 29.7% (121 grams)
carbs 46.8% (190 grams)

[Librarygirl]

NROL4W 3b/w1 continued

Treadmill Intervals
1 min 2.5mph
2 min 3mph
1 min 4mph
2 min 2.5mph
1 min 6mph
2 min 2.5mph
1 min 6mph
2 min 2.5mph
1 min 6mph
2 min 2.5mph

Vinyasa Yoga typically scheduled, but my teacher is on vacation...will do my best to find a class, otherwise Shiva Rea dvd waits for me at home.

[Librarygirl]

breakfast
kashi waffles w/peanut butter & banana
americano w/skim

lunch
roasted chicken breast
broccoli
brown rice
avocado

dinner
2% cottage cheese w/a peach and a cup of strawberries
1 oz walnuts

calories 1,479

macros
fat 34.3% (59 grams)
protein 28.3% (109 grams)*
carbs 37.5% (145 grams)

*tried mixing protein powder into the cottage cheese to bring this number up a bit, but it was disgusting. had to throw it out and start again.

**exercise note: did not do yoga last night--felt it in the workout this morning (tight hamstrings).

[Librarygirl]

NROL4W 3a/w2

A One-Armed Dumbbell Snatch: 12/6 | 15/6 | 15/6 | rest 105

B1 Dumbbell Single Leg Romanian Deadlift 36(18e)/6 | 36(18e)/6 | 30(15e)/6 | rest 105
B2 Barbell Bent-over Row 75(bar+15e)/6 | 65(bar+10e)/6 | 55(bar+10e)/6 | rest 105

C1 Dumbbell Single Arm Overhead Squat 8+15/6 | 8+15/6 | 8+15/6 | rest 105
C2 Dumbbell Incline Bench Press 36(18e)/6 | 36(18e)/6 | 36(18e)/6 | rest 105

D1 Plank bw/90sec | bw/90sec | bw/90sec | rest 105*
D2 Cable Horizontal Reverse Woodchop 40/6 | 40/6 | 40/6 | rest 105

*did one more plank bw/45sec before I realised I was on set #4

Body Weight Matrix: um yeah. I didn't do it. many reasons. none valid. but still I go on.

[Librarygirl]

breakfast
newfangled shake w/chocolate whey protein powder (still unsweetened), banana, greek yogurt, peanut butter, skim milk
(drank half pre-w/o)
americano w/skim

lunch
home-made turkey chili w/beans

dinner
whole wheat pasta (4oz!)*
w/chicken sausage, sun-dried tomatoes, broccoli, olive oil, parmesan

*my attempt to comply w/Leigh and carb-up prior to my hike tomorrow.

calories 1,898

macros
fat 27.8% (58 grams)
protein 28.9% (135 grams)
carbs 41.1% (195 grams)

[missjane]

Hey LB....looking at your other weights, you can go A LOT higher on those DB snatches. Remember, this is an explosive movement coming from your hips and driving that weight up over your head, so you can do a lot higher than what you normally press O/H.

Take a look at this thread...especially where Lisa~ talks about using a too light weight and also the other thread that's linked in there from me and Lisa~.

one armed dumbell snatch

[NorthernWisco]

where you from?

[Librarygirl]

Originally Posted by missjane

Hey LB....looking at your other weights, you can go A LOT higher on those DB snatches...

Jane! How awesome are you?! Thanks for catching that, 'cause you are so right. Watching the videos it's clear I need to go for a lot more weight...too bad those explosive movements are so scarey

Originally Posted by NorthernWisco

where you from?

I'm in Minneapolis...as for you I'll go out on a limb and guess Northern Wisconsin? ...

[Librarygirl]

8/24 Hiking trip. This went pretty well--felt about 90%--weather was great. had a good time except for a small brush with some stinging nettles (all better today). next time: long pants

8/25 90 minute Vinyasa class, much needed, felt great.

[NorthernWisco]

Superior, I seen that you were in Duluth

[Librarygirl]

Originally Posted by NorthernWisco

Superior, I seen that you were in Duluth

Hey, Superior is cool. It must be nice to actually live "up north" -- I head up there as often as I can, but it is a bit of a drive for me...

[Librarygirl]

8/23 (Saturday)
breakfast
Denver Omelette w/whole wheat toast (out) --ate about 2/3 of this
americano w/skim

lunch on the trail
banana
balance bar (peanut butter)
vitamin water 'revive'

snack on the trail
small bag of:
apricots
peanut M&Ms
almonds
pretzels

dinner
homemade pizza w/whole wheat crust, chicken breast, canadian bacon, spinach, mushrooms, olives, tomato sauce, part skim mozzarella
4oz glass of red wine

calories 2,070

macros
fat 36.1% (86 grams)
protein 20.4% (110 grams)
carbs 38.9% (209 grams)
alcohol 4.6% (14 grams)

8/24 Sunday
breakfast
chocolate/peanut butter protein shake (yogurt, banana, etc)
americano w/skim

lunch
turkey chili w/part skim mozzarella and avocado

dinner
left-over pizza

calories 1,383

macros
fat 24.1% (37 grams)
protein 31.9% (110 grams)
carbs 42.1% (146 grams)

[Librarygirl]

NROL4W 3b/w2 (kindof)

(?) Dumbbell Single Leg Romanian Deadlift 36(18e)/6 | 36(18e)/6 | rest 105
(I realize now this is not even part of this workout, but that's what I did)

B1 Partial Single-leg Squat bw/6 | rest 105 1 set
B2 Wide-grip Lat Pulldown 75/6 | rest 105 1 set

Very tired this morning after the weekend (a volunteer commitment last night until 11pm didn't help). Got to the gym and started the workout but since I was actually nodding off during the rest periods I decided to cut this short and take a little nap in the locker room. I knew they had that lounge in there for a reason! urg. annoyed with myself, but honestly I need some rest, and trying to do this stuff so tired is a recipe for injury for sure. I will resist picking this up tomorrow, but start the workout fresh on Wednesday.

Tonight I hike...but it will be a short one.

[Librarygirl]

breakfast
smoothie w/whey protein powder, yogurt, flax seeds, blueberries, strawberries
americano w/skim

lunch
brown rice, chicken breast, broccoli, yellow bell pepper, cherry tomatoes, feta, olives

dinner
the last of the pizza

snack on the trail
balance bar 'caramel nut blast' (peanut butter is better).

calories 1,489
macros
fat 21.5% (36 grams)
protein 32.8% (122 grams)
carbs 43.4% (161 grams)

[NorthernWisco]

nice work

[Librarygirl]

Originally Posted by NorthernWisco

nice work

Thanks!

[Librarygirl]

breakfast
1 egg, 2 egg whites, spinach, feta
whole wheat english muffin
americano w/skim

lunch
turkey on 7-grain bread w/lettuce, tomato, mayo, avocado
banana

dinner
chicken sausage, asparagus, red bell pepper, mushrooms cooked in a little olive oil over brown rice

calories 1,495
macros
fat: 38.8% (67 grams)
protein: 26.3% (102 grams)
carbs: 34.9% (135 grams)