Moti's Training Log

[liftlikeamanlooklikeagod]

8/3/09 - Monday
Weight: 128.2 lbs / 58.5 Kilos
Height: 5.3

Resting Metabolic Rate: 1215
BMI: 23

Maintenance:
No Workout - 1944 Cal
Active Workout- 2187 Cal

FatLoss:
No Workout- 1644 cal
Active Workout - 1887 Cal

Reco. Protein: 1g/1lb of body weight = 128g Protein

But following the 30/30/40 rule:
No Workout:
Protein - 123g / 493 Cal
Fat - 55g / 493 Cal
Carbs - 164g / 658 Cal

Workout:
Protein - 141g / 566 Cal
Fat - 63g / 566 Cal
Carbs - 189g / 755 Cal

[liftlikeamanlooklikeagod]

Monday: 8/3/08

Food:
Smoothie
[whole milk ----------12C -- 8F -- 8P -- 150 Cal
Peanut Butter ------- 6C - 18F -- 8P -- 210 Cal
Fat Free Yogurt ----- 8C - 0F -- 5P -- 55 Cal
Whey Protein ------- 10C - 3F -- 24P - 120 Cal
5 Strawberries ------ 4C - 0F -- 0P - 20 Cal
Tofu -------------- 2C - 3F --4P --- 45 Cal]

Protein Bar ------------ 22 C - 12 F - 18 P - 240 Cal
Whey Protein ---------- 20 C - 6 F - 28 P - 240 Cal
Veggies ---------------- 3 C - 0 F - 2 P - 10 Cal
String Cheese ---------- 1 C - 6 F - 8 P - 80 Cal
Lentils ----------------- 20 C - 2 F - 9 P - 160 Cal
Green Beans ---------- 5 C - 0 F ---- 1 P - 20 Cal
Cottage Cheese ------- 5 C - 1 F ----16 P - 90 Cal
Milk -------------------- 12 C - 8 F ---- 8P --- 150 Cal

Net: 146 C / 67 F / 157 P -- 1580 Cal
[Should be: 189C / 63F / 141P -- 1887 Cal]

WORKOUT A1

The New Rules of Lifting for Women
Stage: 1
Workout: A
Exercise Sets Reps Set 1 Set 2 Set 3 Set 4 Rest

A: Dumbbell Squat, hells raised on plates
Workout 1 2 5/15 10/15 60
Workout 2
Workout 3
Workout 4

B1: Pushup
Workout 1 45◦ 2 BW/15 BW/15 60
Workout 2
Workout 3
Workout 4

B2: Dumbbell Bent Over Row (Variation of seated row)
Workout 1 2 8/15 8/15 60
Workout 2
Workout 3
Workout 4

C1: Step Up
Workout 1 2 BW/15 BW/10 60
Workout 2
Workout 3
Workout 4

C2: Prone Jackknife
Workout 1 2 8 6 60
Workout 2
Workout 3
Workout 4

[liftlikeamanlooklikeagod]

Tuesday: 8/4/08

Food:
Smoothie
[whole milk --------------------12C -- 8F -- 8P -- 150 Cal
Peanut Butter ------------------ 6C - 18F -- 8P -- 210 Cal
Oatmeal ----------------------- 27C - 3F -- 5P -- 150 Cal
Whey Protein ----------------- 10C - 3F -- 24P - 120 Cal
5 Strawberries ----------------- 4C - 0F -- 0P - 20 Cal
Tofu ----------------------------- 2C - 3F --4P --- 45 Cal]

Protein Bar ----------------------- 22 C - 12 F - 18 P - 240 Cal
Whey Protein --------------------- 20 C - 6 F - 28 P - 240 Cal
Cauliflower with Olive Oil --------- 7 C - 12 F - 2 P - 152 Cal
Veggies ---------------------------- 3 C - 0 F - 2 P - 10 Cal
1 Slice WW Bread with grains --- 21 C - 1 F - 5 P - 110 Cal
Lentils ----------------------------- 20 C - 2 F - 9 P - 160 Cal
Green Beans ----------------------- 5 C - 0 F ---- 1 P - 20 Cal
1/4 Cantaloupe -------------------- 8 C - 0 F ---- 2 P - 60 Cal
FF Yogurt -------------------------- 8 C - 0 F ---- 5 P - 55 Cal
Cottage Cheese ------------------- 5 C - 1 F ----16 P - 90 Cal
Veggies ---------------------------- 3 C - 0 F - 2 P - 10 Cal

Net: 172 C / 64 F / 133 P -- 1713 Cal
[Should be: 164C / 55F / 123P -- 1644 Cal]

[AnnetteW]

Hey, glad to see you got your log started.

I'll make sure to check in on you at times (not my strong point.)

Have a good day.