Christmas 2006

Fun, yet uneventful. We had a wonderful time in NC and SC with Rob's family. The weather was gorgeous - Marek washed is car on Christmas eve in shorts and a T-shirt...doesn't get much better!

Here are a few shots of the fam...

Julie and Rob's Grandparents

Me and Rob's Grandparents (I just love these two!)

Aunt Ela and Rob's mom, Bagusia

my fav - Rob using our gift from Dana and Bert!

Big accomplishments...

ok, FUN accomplishments!

Rob and his father finished building the deck this past week. It was a bit chilly for the inaugural cookout, but still very enjoyable.


Pretty nice looking deck if I do say so myself.

Those that CAN ..... need to

because there are those that are unable to

A powerful message a friend forwarded to me.....

http://www.cjcphoto.com/can/

Done and DONE

OK, the cruise is over - not a fan.
Diet way off - I'll get over it.
Fitness - still trying to focus.

Made it to the gym last night, but then had popcorn and diet soda for dinner. Tonight we are bowling - that means beer. I'll get over it.

So, a few pics from the cruise below. Parents had fun, the weather and water was rough to and fro, but Bermuda was gorgeous.

hmmm, really need to hit the gym...








Next on the list of things to do....Sailing in Annapolis. That was another beautiful day!

This also happens to be the boat that was used in the movie The Wedding Crashers!

Moving on....dinner at Marrakesh, featuring BELLYDANCING!

Brother or Boyfriend - we look way too much alike!

1 Week till we set sail...

Should be interesting dodging Hurricane Helena NOT!

My goal this week is to at least hit chest and biceps once and abs 3 times. If I get shoulders/tris in BONUS but I'm not stressing over it. I don want to fit cardio in Mon-Thur minimum. Friday we head to Phila for a show (Dan Bern). Saturday we will probably coast through downtown and grab a pizza (free day!). Sunday afternoon I board the cruise ship. Still need to get my s*#$ together for packing, at least I made a list!

This past week was pretty darn good. Ate clean up till late Saturday night. Did some type of cardio for the past 8 days and still going strong. Saturday we had mexican - the flour tortillas, chips, refried beans and one strawberry daicquiri are sooo not BFL approved! Sunday breakfast was quality, the rest of the day....well, it is football season after all! After we went for a quick jog we shopped and tore down a tree (back had a little workout). Of course this was after a few beers...oh, and we went to the Black Crows show late Sunday night. Pre-show included onion rings and buffalo wings and lager. I think lunch was beer and popcorn. Still, half as much damage as the weekend before so I'm crossing my fingers that come Friday I'm not too disappointed at weigh-in.

Here's to a successful, non-stressful week!

Just checking in...

11 day's 'til we set sail...Not ready, but who cares really? I'll have better results for the February cruise. No way I'm walking around his family in a bathing suite with this belly.

What ruined it for the September cruise? Two nights of CRAB FEAST

Summer is over...

my goals were not met, but I have not discarded them. I have 20 days to make a difference before the cruise. I can do it!

Of course, I need to reverse some serious damage from this weekend's trip to Ocean City! Crab feast two nigths in a row - my poor cholesterol! I think I only went up about 2 pounds though. Had a great time - even after Ernesto came through. The weather was beautiful all day Sunday and Monday.

Another one bites the dust.

Man, they are dropping like flies...all these weddings lately!

Had a great time Saturday night at the Henson/Swank wedding and reception. The rain held off, the water wasn't too choppy, the bar was stocked and the food was delicious. All the imprtant things, right? I made it a point NOT to drink too much and kept the food relatively healthy. Sunday was a high carb/sugar day.

Managed to make it to the gym this morning just after 5am and have my meals cooked and ready for the week. I figured if I can keep Mon-Fri on track I'll make it through all of this travel!

A few pics from Saturday

Al and Amy

Back on track and feeling great!

OK, so I have a headache and am tired from getting up at 4:45am but I'm hanging in there. Using the BFFM program to focus on two muscle groups each day. My triceps are KILLING me from Tuesday. I'm also back to logging my food/supplement intake and times. Not on fitday.com, but at least writing it down. It worked well for me last time.

A few more pics from rafting:

Kate and Michal

Nicole and Matt

Marek and Julie

I Survived!

Wow, what a great trip that was! Rafting on the Lower New River with 7 great friends and a very entertaining River Guide (Sideshow Joe). Just a few bruises, a farmers tan and tons of great memories as a trophy. (oh, and the killer hangover that I'm still sporting 2 days later)

Putzed around a little too much on Friday and had to set up camp by artificial light.

The rafting and swimming was a blast. I'll load photos as soon as Nicole develops the water proof camera. After the rafting we headed back to camp and just as the fire was started the rain joined in. Talk about a DOWNPOUR! One of the guides, Stu, joined us for beers under the porch nextdoor to wait for the rain to eas up enough for him to jump back on the Harley. We were still able to eat some deliciously charred sausages that the boys stood in the rain to cook. The rain eventually let up and we moved the party back to the fire and said goodbye to Stu. Here's were it gets a bit hazy for me....I truly am a light weight with alcohol and forgot to listen to Rob when he attempted to cut me off. I know I provided quite a few laughs for everyone (they have NEVER seen me drunk) and dozed outside in the grass for a bit. Crawled back to the ten just in time to avoid the next downpour (which I slept through better than the rest). Morning was not pretty. The road back to the highway was VERY curvy and Matt had to pull over twice for me - one of which I provided further humor by vomiting what little fluids left in my tummy out the car door. Sunday was a bad day for me. I resorted to a Whopper for lunch trying to recall my early twenties and what trick cured hangovers - it didn't work, but at least it didn't come back up!

Rob, the darling love of my life, was kind enough to take care of me all afternoon as I sprawled out on the couch. He provided tomato soup and grilled cheese for dinner and filled my tank with gas for the workweek ahead. Boy, I owe him one for that! Today, I still feel like crap but have managed to eat eggbeaters and oatmeal with a little bit of coffee, I'll grab a turkey wrap for lunch and will hit the gym this evening for the first time in ages...wish me luck!

BFL Renegade

Back from the New England trip and leaving tomorrow for our rafting adventure. Hope I don't sink the raft with all this extra weight!!!!
I did so well the first half of vacation in Pawtuckaway and Camden (there weren't many options in the mountains)...and then we hit Bar Harbor. I was in heaven with that area and weather. Then, we found the "local" bar that introduced me to my new favorite BEER! Sea Dog Blue Paw (wheat beer infused with blueberry) Oh Lord, help us now! We started drinking at lunch (3 days straight). Now, mind you, we weren't pounding beers, but we'd have a few with lunch, walk around and have a few more with dinner. Sometimes dinner was beer and an appetizer and then we'd head to the next place and have more beer and another appetizer (so many places we couldn't decide on where to eat!) Normally I choose wisely when we eat out - not on this trip. If my side option was fries - I got fries. Breakfast was a Cliff bar most days but in Bar Harbor...Blueberry Muffin one day and thick cin/raisin french toast the next. And then there was the bluebery ice cream (see a blueberry pattern here?)

New York, we had Philippine / Asian Fusion followed by lots of Sangria. Philadelphia we had pizza, beer and more pizza. Annapolis was sushi and wine followed by ice cream.

This week has been so crazy, the eating has not improved. I baked a cake for a dinner party tonight to top it off. Fresh Lime Chiffon with, of course, fresh blueberries!

Off to rafting tomorrow and more eating drinking and then home and back on BFL Track. I need to detox and trim down before the cruise!!!

Glams - Sorry I've been MIA but I shall return! Hope you all are well and doing BFL-better than I!

Dress for Aug wedding

I need to have it taken in a little bit but I'll wait till after the camping trip to deal with that!

Finally lifting weights again! Thank you Jules for posting the link to TNation! I am finally excited to lift after the past 2 weeks of blowing it off. I actually made my hamstrings HURT! I can't tell you the last time I felt the wonderous pain in my hamstrings.

Cardio has been good since July 5 and it has paid off. I actually got the scale to drop to 158 (if only for a day). I'm hovering nicely at 159.5. I'm hoping to hit it hard for the next 9 days before our camping trip. I'm doing the best planning that Rob will allow for that trip. I plan to pack healthy protein bars, a lot of water and some frozen meats that we can cook on the grill (chicken, turkey burgers etc.) We currently disagree on the breakfast options. I found a cute camping tip that said to put your eggs and veggies in a bag and put the bag in boiling water. Sounds like a good idea to me! Rob said no, it tastes like plastic. WHATEVER! Add some hot sauce shut up and eat. We need lots of protein and energy for all the hiking and exploring we plan. Not to mention I turn in to quite the bitch when I'm not fed!

Found two dresses I'm considering for the Aug 26th wedding. Had to order online and one will most likely need altered but I can use them both for the cruise in September. Totally excited!

I suck at auto-photography

1 has a head cut off, the other is blurry...but you get the poing CUTE TANK!!!

I'd also like to point out my AWESOME bedroom wall! Yeah, that's FABRIC! Liquid starch and fabric - much more fun that painting!






I'm kind of disappointed with the print quality. My boobs are small and yet it still stretched the white print out... oh well, still love it. And, right above the skirt...that's my hip bone!

Happy birthday to my dear friend Bert!!!

Friday I jumped in the car and headed West to surprise a friend of mine in Ohio - and boy, did I! He thought the cops were pounding on his door (he had just returned from accidentally driving through someone's front yard and nearly hitting a tree!)

We had lot's of fun chatting and catching up that night. Saturday, Dana and I ran some errands while Bert slept the hangover away (or at least tried to). Next, off to the park for a 3 mile hike.

I broke my new boots in, hit the tanning bed and then snoozed in the sun before the party..

Friday, no workout - clean eating
Saturday, UBWO and 3.2 mile hike (in the heat) - one drink and a lot of sugar
Sunday, no workout - clean eating but not balanced (drove back to DC)

All in all, it was a pretty darn good weekend! I will see them again on Labor day, can't wait!

Jamie scolded me for not posting....blame my long rambling on her!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
First let me say that the past 3 days have been totally on-point with my fitness/healthing eating. (shut-up, 3 days is a VERY long time!)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
How I plan to spend the month of August....will Rob survive?

Aug 4, we will head off to Pawtuckaway State Park in New Hampshire

for two nights of tent camping (we just purchased the remaining gear needed). This should be fun after 10 hours in the car (his driving makes me sick, but I love him nonetheless). We plan to hike some trails and perhaps rent a conoe depending on how much time is available.

On the 6th we pack it up and hop in the car for another 4 hours to Camden Hills State Park, Maine for two nights.



Here we shall find MORE hiking trails and perhaps some water time.

On the 8th we plan to be a little more domestic and get a hotel in Bar Harbor and then enjoy a romantic dinner. (about 2 hours north)



Aug 9 - we head south again....New York, New York baby!



Rob has this imaginary friend, Ramon, there. We've been dating for two years now and I've never met him...We'll stay a night with him and then most likely head back to home sweet home.

We will work for 4 days and then off for the next adventure
(had an image of Washington DC, but it seems I've used too much space)

WHITE WATER RAFTING!!
(again, so much for my photos! I'll post the ones we actually take upon our return)

Yeah, I know you are jealous, but keep in mind, it is still West Virginia.

Rob/Me, Marek/Julie, Matt/Nicole, Michal/Kate This should be fun!

And the Results are in...

Survey Says~~~~~

~~~~not a damn thing wrong with me - at least not physically

Of course, we knew that already, but I still had to go through the motions (in reference to the female things and spotting for FIVE WEEKS STRAIGHT)

Lots of blood drawn
Torturous Ultrasound (man, that is killer on your bladder, and the woman was a BITCH)

and then it was all summed up by blaming it on the BC pills I was on. LADIES, stay AWAY from the Seasonale. I wouldn't even recommend cycling normal pills at this point. As for DEPO, well that is soooo not an option - I'll keep my bone density thank you very much! It is what it is. And what it is, is a MONTHLY OBLIGATION. so SUCK IT UP!

At least I did find out the following
HIV - negative (we knew this but I have no problem with testing regularly just to prove it)
Potassium - 4.2 (last time it read 5.8 and anything over 5.2 is a red flag) Of course, I told them that I had just lifted, ran and drank a protein shake HELLO!
Cholesterol - B-E-A-U-TIFUL BABY!

God, it's good to be healthy. I mean that from the bottom of my and heart and soul. Not everyone can claim such a wonderful bill of health.

Here is my question...Why is it such a big 'to-do' about getting tested for HIV? I didn't run off to a clinic somewhere and hide behind a mask. I was having blood drawn for other tests and said, hey run that one too.

I had to sign extra forms for that - and not for $$ reasons. I just don't get it. If you are not a virgin, get tested. If you sleep with someone that is not a virgin, get tested AGAIN. Rince Lather Repeat.

We like to think that everyone, everytime uses 'protection' but I don't care what you say - I'm still willing to spare a tube of blood just to prove you right. If more people willingly tested on a regular basis, it wouldn't be such a big 'to-do' and perhaps we can reduce the number of cases. THIS GOES FOR ALL STDs -- BE RESPONSIBLE

ok, I'm off my soapbox now - but then, it's my blog and I'll say what I want!

HAPPY INDEPENDENCE DAY!

Week One Summary

not so good....

One UBWO
One LBWO
Abs Twice
Cardio Three times (moderate jogging or elyptical)

Eating - some good days, some not so good days, really not good weekend.

Moving on to week Two. This weekend was all about celebration. A couple friends are moving today (10 hours away) so this weekend was spent down memory lane with lots of good food and alcohol. Need to kick into high gear to make up for that! Two weeks left for the Mini GlamChallenge.

I did score some great water shoes!


Thank goodness because while we were on the water Saturday the boat drifted and a few of us had to jump in to push it back out while we waited for the guy who knew how to start the darn thing! Little did I know that there were freaking JellyFish everywhere!!! Luckily only one girl was stung and that was earlier in the day. They were pretty gross looking - like huge snot balls floating in the water!

And here are those short I mentioned. Need to get rid of the tummy and some more inner thigh before I can rock these outside my own home! I did notice, however, that my legs are toning up NICE. Thank you mommy for the good genes!




clothes-o-meter 2

OK, Glamz, here ya go! Here is the red shirt I want to wear out. Doesn't count here...took may re-takes and I am sucking it in like no other!


clothes-o-meters

OK, so I REALLY do not like my doctor's office. I love my Doc and the Nurse Practitioner I 'see' but the staff SUCKS!!! Thank goodness I know this and prepare for this. I had a Lab appointment today. They specifically told me that I did NOT need to fast. HA! First thing she asked me when I sat down was "did you fast for the past 12 hours".

Now, I have an attitude. "well, I specifically asked that question and was told not to, luckily I don't trust you all and I did anyway."

She didn't like that too much but was still kind with the needle (thank you!)

So, that meant no gym this morning and I'm supposed to go to Rob's tonight for dinner and to help finish the slate flooring in the laundry room. Tomorrow I plan to do the early drive to work again so I will do my LBWO and cardio then. Today will just be my 'free' day (meaning no workouts, but still eating properly).

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

oh where oh where has our little chell gone, oh where oh where the f@!#@ is she!

OK, here we are. Back on (again). Do you see a pattern? I sure do!

Today is June 27. Day 2 of the official NO EXCUSES challenge. I am joined by many fellow trackers, and most importantly, a number of the Glamz. Previously I was able to keep the eating clean for 36 days. Let's see if I can beat that reocrd (goal 1). Morning workouts (goal 2). Day one halfway acceptable. Did cardio on my lunch break but due to the crazy morning, it was still before I ate anything (bad bad bad). Day two, much better. I couldn't handle another long commute so instead of going to Golds at 5am, I drove to work. Did my UBWO and 30 min of cardio at work, then did the shower and morning routine. I was at my desk by 7am. Much better BFL day!

Tomorrow is the follow-up bloodwork. My potassium was a bit high so they are just running some routine labs to be sure all is well. I really want to work out before but not sure if that will effect my blood. They specifically told me that I did NOT need to fast for this...we shall see. Tomorrow is LBWO and some more cardio. Thursday I'll do the cardio at work again to avoid traffic.

We shall see, right?

Day 53 - June 15

Not logging my food and activites regularly right now but I am eating very clean and I believe finally eating more. I think trying to balance everything so perfectly before was the cause of me not eating enough food. Scale weight is at 161.5 right now (not bad for a week of laziness bad food!) Dealing with some medical crap right now so I lacke some motivation. Had a great workout both Monday and Tuesday followed by 20-30 min of moderate cardio. Wednesday, nothing. Need to hit the gym tonight and tomorrow morning and then we are heading out of town (yet again). Eating is beautfully clean too!

Surgery update - brief overview

My friend Pat needs a liver. I have offered half of mine. He has appointments lined up Friday, Tuesday and then in July for for his initial testing (MRI, chest x-ray, stress test, blood work, psych evaluation). Pending results...my turn! Cross your fingers that this is a go!

"Because it's not about how stron gyour will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Day 47 - June 9

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Miscellaneous update here...obviously let myself slide again...

Reading Burn the Fat, Feed the Muscle now. Hoping to re-apply my dedication (again) and learn a little bit more. I have 11 weeks until the August wedding, 12 weeks until I see my friends from Ohio and we head to Ocean City, 15 weeks until I am on my cruise. So many things coming up so soon and if I let myself slide for 2 week stints like this I'll never reach my goal. Now, to add to the need (aside from my vanity) I have a major surgery coming up (no sooner than October) that I want to be in optimum health for.

In the first chapter of BFFM, I learned that I must write down my goals, and in a certain way, and do it EVERY DAY! So:

Daily/weekly: I am thin, healthy and happy for making healthy choices; I feel great for not eating sugar; I feel great for waking up EACH morning early to start my day with a great workout - I AM a morning person.

90 days: I have 12" arms and it is ALL muscle; my butt is firm and sexy; I look great in this size SIX dress.

1 Year: I am healthy, thin and fully recovered; I look HOT in this size FIVE dress.

so there you have it - this is me, today and always.

Day 37 - May 30

HAPPY BIRTHDAY TO ME!!

I'm 28 years old today and feeling pretty darn good about myself!!

With the travel this past weekend my workouts and meals have been a bit screwy. I haven't actually been to the gym since Thursday and that was a crappy HIIT day. I did, however, climb a mountain (ok, hiked with a bit of rock scrambling).

I'll summarize the foods because I did not track on fitday for a few days.

Friday
EAS RTD
Leftover Steak/Crab Cake
EAS RTD
Grilled Chicken Breast
Atkins Bar
Berry Smoothie with Protein
EAS PB Bar
Chicken/Brown Rice/Snow Peas/Broccoli
3 tiny sips of red wine - less than 1 oz

Saturday
Eggs/Asparagus/Tomatos/Toast/Coffee/Creamer
Berrie Smoothie
Steak/Cauliflower/Sweet Potato
sf Pound Cake/Berries/sf ReadyWhip (2 helpings to celebrate my birthday)
Frozen protein/yogurt mix

Sunday
Oatmeal/Toast
EAS PB BAr
Atkins Bar
Sushi/Sashimi
Popcorn
Berries

Monday
Eggs/Chicken/Snow Peas
Smoothie with Yogurt
Atkins Bar
Berries
Burger/Eng Muffin/Corn on cob/Diet Soda
Berrie Smoothie with Yogurt and Protein
Popcorn

Tuesday
Carb Control/Skim Milk
Egg Whites
Turkey Wrap/Cucumber/Tomato/Sprouts
Broccoli/Chicken/Brown Rice
Fruit/Protein/ff Yogurt

As you can see, I was not very diligent with my eating. Found a Wegmans and bought a ton of fruit and couldn't help but eat it all weekend long! Plus, I have developed a craving for these fruit/yogurt/Protein smoothies YUM!!

Day 32 - May 25

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals
6:15 ~~Thermo
7:15 Meal 1: Egg Whites/Toast/Coffee/Creamer
~~Fish Oil/CLA/Multi vit
10:10 Meal 2: Banana/EAS RTD
12:45 Meal 3: Baked Chicken Breast/Romain/Diet Soda/EAS PB Bar
2:30 Meal 4: Atkins Bar
6:00 Apple
6:15 HIIT (only 15 min - had dinner plans)
7:30 Meal 5: Filet/Sweet Potatos/Asparagus/1 Shrimp
11:00 Apple

Totals: 1513 cal/44g Fat/152g Carb/135g Protein
Total Deficit: 582

Day 31 - May 24

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals
5:15 Meal 1: Whey/Skim Milk
~~Betagen
7:30 ~~Thermo
8:00 Meal 1: Egg White/Oatmeal
~~CLA/Fish Oil/Multi Vit
11:00 Meal 2: EAS RTD
1:15 Meal 3: Romaine/Black Beans/Atkins Bar
7:00 Meal 4: Banana
~~Muscle Armor
7:30 Back/Shoulders/Chest/Abs
7:45~~Thermo
8:30 - 10:53 Meal 5: Apple/Edamame/EAS RTD (had to make some phone calls for a friend in the hospital. The best I could do for food was the yummy healthy stuff I had around the hotel room - good thing I plan well!)

Chest/Shoulders/Back
DB Chest Press (25)
DB Fly (15)
Lat Pull Down (Cybex) (95)
DB Bentover Row (20)
DB Military Press (20)
BB Upright Row (20)

Ball Twist/Ball Crunch/V-ups

Totals: 1693 cal/36g Fat/181g Carb/177g Protein
Total Deficit: 402 - not too bad for a crazy day. Feel like the calories and carb/fat are a bit higher than my norm, but that is not necessarily bad.

Day 30 - May 23

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals
6:45 ~~NRG
7:00 Meal 1: Eggs/Spinach/Tomato/Mushrooms/Coffee/Creamer
~~CLA/Fish Oil/Multi Vit
10:45 Meal 2: EAS RTD
1:15 Meal 3: Grilled Tuna/Spinach/Mushrooms/Asparagus (1/2 meal)
4:15 Meal 4: ff Organic Yogurt/Grilled Tuna/Asparagus (other 1/2 meal)
6:00 Pear
7:30 Meal 5: Sashimi/Sushi Roll/Orange
9:00 Coffee/Creamer

Totals: 1725cal/64g Fat/137g Carb/156g Protein
Total Deficit: 79

Well, missed my cardio today. Tummy wasn't agreeing with me and sprinting wasn't on the list of things to make it ok. Looking back, I should have at least did the stair stepper or bike to keep the blood moving...grrr. First skip in 4 weeks. Will NOT let it become habit.

Day 29 - May 22

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals
6:45 ~~Lean System
Meal 1: EggWhites/Spinach/Ginseng, Banana, Strawberry, Honey Smoothie (all BFL approved items!)
~~Fish Oil/CLA/Multi Vit
10:30 Meal 2: Atkins Choc Chip Bar
12:45 Meal 3: Salad/Black Beans/Carrots/Beans/2 Shrimp/1 oz Chicken/oz Steak
~~CLA
4:45 Meal 4: EAS PB Bar
6:30 Meal 5: EAS RTD
7:00 LBWO
8:00 ~~Muscle Armor
9:00 Meal 6: Whey Protein/Skim Milk/Apple/String Cheese
~~CLA

LBWO
Leg Ext (110)
Seated Leg Curl (90) The Cybex machines are a bit harder so the weight is lower
Sumo Squat (35)
Side Lunge (0/5/10)
Walking Lunges (5/10/10)
Dead Lifts (50)

Ball Bridges
Ball Crunch
Ball Twist
V-Ups

Totals: 1463cal/37g Fat/162g Carb/153g Protein
Total Deficit: 632 (based on 1.4 x BMR)

man it's hard to eat clean on business trips! some many choices!

Day 28 - May 21

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals
7:45 Meal 1: EggWhites/Broccoli/ff Cheese slice
10:45 Meal 2: Skim Milk/Whey Protein/PB/ww Bread
~~Fish Oil/CLA/Multi Vit/Betagen/
1:45 Meal 3: EAS PB Bar
4:45 Meal 4: Atkins Choc Chip Bar (sorry, mid flight, not many options)
7:00 Meal 5: Atkins Choc Chip Bar
7:30 HIIT
8:45 ~~Betagen/Glutamine/CLA
9:45 Meal 6: Seafood/Salad/Bread/String Cheese


Totals: 1625cal/48g Fat/107g Carb/195g Protein
Total Deficit: 470

Week FOUR Summary

Well, one day early, but I'm heading out of town Sunday afternoon for the week and the scale and tape measure just aren't coming with!

Still only have creamer as non-bfl. Well, that and I had ONE diet soda on Friday at lunch (still no hydrogenated oils though). Planned to cut it out this past week but will definately cut it out in Week 5. I won't be at my desk/office so I won't even have it available to me.

Apr 24: 166
May 1: 161
May 8: 162
May 15: 159.5
May 21: 160.5

Day 27 - May 20

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Arms/Abs
Bent Kickback (10)
Overhead DB Extension (10)
Hammer Curl (15)
Rev Grip BB Curl (10)
Ball Crunch
Ball Twist

Meals
10:00 Meal 1: EggWhites/Light ww Engl Muffin/Jam/Coffee/Creamer
~~Fish Oil/CLA/Multi Vit
1:00 Meal 2: Salmon/Lettuce/Dressing/Carrots/Broccoli
3:30 ARMS/ABS
4:15 Meal 4: Frozen protein-yogurt mix/EAS RTD
7:00 Meal 5: Beef Loin/Strip Steak/Atkins72Bar
10:00 Meal 6: Frozen protein-yogurt

Totals: 1475cal/53g Fat/89g Carb/16g Protein
Total Deficit: 634

Day 26 - May 19

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals
8:00 Meal 1: Myoplex Lite Bar
9:30 ~~Lean System
10:00 Meal 2: Egg Whites/Kashi Go Lean/Skim Milk
~~Fish Oil/CLA/Multi Vit
1:30 Meal 3: Natural PB/ss Preserves/ww Healthy Choice Bread/EAS RTD
~~CLA
4:30 Meal 4: EAS PB Bar
7:00 Meal 5: Chicken/Brown Rice/Asparagus
9:30 Meal 6: Protein Pudding/Whey/Banana/Milk (yep, way high in carbs but I tried to make that EFL ice cream thing...didn't work!)
11:00 Meal 7: Popcorn/OJ (had to finish laundry - this is why I'm not allowed to stay up late by myself!)

Totals: 1859cal/50g Fat/225g Carb/158g Protein
Total Deficit: -55 (based on 1.2 x BMR) that means for the first time I ate more than I used!

Um, having some female issues right now (no not just PMS, that I can deal with) and exersion and sweat are really not something to have in the mix. Should be ok in morning so will do Arms/Abs at 8 and HIIT in the afternoon and take today as my 'free' day (which for me just means no workout but healthy eating).

Wow, the first workout I've missed in 4 weeks and I feel very bad about it. I'll move next week workouts up a day (sun-legs, mon-hiit, tue-upper/wed-hiit, thur-arms, fri-hiit). That gives me Sat as a free day again which is PERFECT because I am getting my first ever brazillian wax! Then the following week can begin on Sun also since I'll be at a wedding Fri night through Sunday and can start fresh the 3rd week on Mondays again. However, that gives me 2 non-workout days back to back....crap! Enough rambling...at least I have a plan!

Day 25 - May 18

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals

7:15 Meal 1: EAS RTD
8:30 Coffee/Creamer
~~Lean System
10:15 Meal 2: Egg Whites/Oats
~~CLA/Fish Oil/Multi Vit
12:30 ~~Lean System
1:00 HIIT
2:00 Meal 3: Boca Burger/Romain/ww Eng Muffin/Veggie Slice
4:45 Meal 4: EAS PB Bar
~~CLA
9:00 Meal 5: Grilled Chicken/Black Bean/Tortillas/ff Sour Cream/part skim Mozz
11:30 Meal 6: Protein Pudding

Cardio Day
20 min HIIT on Treadmil - hit my 10s at 9.6mph

Totals: 2024 cal/47g Fat/257g Carb/172g Protein
Total Deficit: 85-236 (1.4 -1.5 x BMR)

for once my calories are high...too bad they were way overboard. Oh, and it was mostly in the evening! ugh - so hard to find that balance.

Day 24 - May 17

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power."

Meals
7:30 Meal 1: EAS RTD
9:15 ~~Lean System
10:00 Meal 2: Egg Whites/Oats/Splenda Brown Sugar/Raisins
~~CLA/Fish Oil/Multi Vit
12:30 ~~Lean System/Muscle Armor
1:00 CHEST/SHOULDERS/BACK
2:15 Meal 3: Salmon/Romaine/Broccoli/Carrots
~~CLA /Betagen
5:00 Meal 4: lf Cottage Cheese/Protein Pudding
8:00 Meal 5: Beef Medallions/Shrimp/Broccoli/Cauliflower/Carrots
10:00 Meal 6: Myoplex Lite Crunch Bar
~~CLA

Back/Chest/Shoulders
(on Hoist at work)
Lat Pulldown (60/60/60)
Bentover Row (15/20/20)
Mid Row (40/40/50)

Ball DB Press (25/25/25)
Ball DB Fly (15/15/15)
Ball Inc Pres (25/25/25)

Front/Lat Raise (10/10/10)
Rear Delt (15/15/15)

Totals: 1607cal/47g Fat/127g Carb/169g Protein
Total Deficit: 502

"Because it's not about how strong your will power is per se. It is how well you plan ahead so you never have to rely on your will power. "

My new mantra...I think I'll leave it on all my posgts!

Day 23 - May 16

Meals

LATE START TODAY!!!
10:00 ~~Lean System
11:15 Meal 1: Egg Whites/Oats
~~CLA/Multi Vit/Fish Oil
1:00 Meal 2: Grilled Chicken/Veggies/
~~CLA
4:00 Meal 3: Cottage Cheese/Sweet Potato (couldn't get this in me...)
7:00 ~~Lean System
7:15 HIIT
8:40 Meal 4: Salmon/Boccoli
~~CLA/Betagen/Glutamine
9:15 Meal 5: Frozen ff Yogurt (no frozen yogurt, but ff light n lively)/Juice Concentrate

Cardio only
20 min HIIT and really struggled - calories where way low today and I'm sure I burned some muscle.

Totals: 989 cal/33g Fat/60g Carb/118g Protein
Total Deficit: 1120 (based on 1.4 x BMR) I should not burn more than 920 cal per day or I hit my muscle...grr! Need to get up early and get that first meal in by 7:30!

Day 22 - May 15

Meals

8:00 Meal 1: EAS RTD
9:30 ~~Lean System
10:00 Meal 2: Eggwhites/Oats
~~CLA/Fish Oil/Multi Vit
12:30 ~~Lean System
1:00 Meal 3: Boca Burger/Sweet Potato
~~CLA
3:45 Meal 4: EAS PB Bar
6:16 LBWO
7:45 Meal 5: Skim Milk/Whey Protein
~~CLA/Betagen/Glutamine
8:42 Meal 6: Protein Pancakes (yeah, I know ate them too close together...)

LBWO

Free Motion Squats (120/20/140)
Mule (50/60/60)
Lying Leg Curl (120/130/130)
Leg Press (200/200/200)
Adducter (105/105/115)
Abducter (145/150/155)
Rotary Calf (110/115/115)
Leg Extension (120/120/120) coulda done more but the two guys next to me were only lifting 120 and I felt bad enough matching them let alone lifting more!)
Roman Chair
Mule (50/60/60)

Totals: 1346 cal/22g Fat/133g Carb/170g Protein
Total Deficit: 763

Getting measurements done at the gym in the morning so I'll be able to better calculate my BMR.

Week THREE Summary

Good week yet again! Only non BFL item is my fat free creamer (still no hydrogenated oils though). Week 4 I plan to cut it out Mon-Fri. This weekend was a bit rough with the travel but only with eating balanced and on time.

Total Calorie Deficit (week 3) 4256
Total Calorie Deficit (week 2) 4141
Total Calorie Deficit (week 1) 4458

Apr 24: 166
May 1: 161
May 8: 162
May 15: 159.5

Day 21 - May 14

FREE DAY

Meals

11:15 ~~Lean System (yes, I slept in!)
11:50 Meal 1: EAS RTD/Coffee/Half n Half
~~CLA/Fish Oil/Multi Vit
1:00 Meal 2: 2 Organic Brown Rice Cakes/Yellowfin/Apple
3:45 ~~Lean System
4:15 Meal 3: Black Beans/Grilled Chicken/ww Tortilla/Raspberry Mango Smoothie (1 pack Splenda only)
6:00 Meal 4: Mussles/Garlic Butter
9:00 Meal 5: Protein Pudding

Totals: 1511cal/28g Fat/221g Carb/115g Protein (32/51/17)
Total Deficit: 293 (based on 1.2 x BMR)

Still ate clean just not quite proportionate or on time...Did the best I could on the Drive back from Phila and stopping in Baltimore. Actually looking forward to getting back to my normal work-week schedule!

Day 20 - May 13

Meals

8:30 ~~Muscel Armor/Lean System
9:00 ARMS/CARDIO
10:45 Coffee/Creamer
11:15 Meal 1: Skim Milk/Whey Protein
~~Betagen/Glutamine/CLA/Fish Oil/Multi Vit
1:40 ~~Lean System
2:15 Meal 2: PBJ/ww Bread/RTD
~~CLA
7:30 Meal 3: Clams/Yellowfin Tuna/Asparagus/Spinach/Coffee/Half n Half
~~CLA

Arms
Inc. Kickback (10)
Overhead BB Extension (20)
Rope Pressdown (40)
1 Hand (overhand grip) Tri Cable Press ( 30)
Incline Hammer Curl (15)
1 Arm Cable Curl (20)
Rev Grip BB Curl (20) (30)

Cardio
20 min Arc

Totals: 1513cal/51g Fat/99g Carb/178g Protein (47/22/30)
Total Deficit: 596

whoa, way too high fat, too low carb...Did the best I could considering we where driving to Phila and staying with a 39 week pregnant woman!

Day 19 - May 12

Meals

7:00 Meal 1: EAS RTD
9:20 ~~Lean System
10:15 Meal 2: Oats/Egg Whites
~~CLA/Multi Vit/Fish Oil
12:45 ~~Lean System
1:15 CARDIO HIIT
1:15 Meal 3: Boca Burger/Sweet Potato/Olives/RTD
~~CLA
4:15 Meal 4: Cottage Cheese/Protein Pudding
7:30 ~~Lean System
8:00 Meal 5: Salmon/Sweet Potato
~~CLA/Betagen/Glutamine
10:45 Meal 6: EAS Carb Control PB Bar

Cardio
20 HIIT Treadmill

Totals: 1333cal/35g Fat/114g Carb/144g Protein (35/31/45)
Total Deficit: 776

Day 18 - May 11

Meals

7:00 Meal 1: Skim Milk/Whey Protein
~~Betagen/Glutamine
9:15 ~~Lean System
10:15 Meal 2: Oats/Egg Whites
~~CLA/Multi Vit/Fish Oil
11:45 ~~Lean System
12:00 CARDIO
1:15 Meal 3: Boca Burger/Romain/Dressing/Olives/Carrots
~~CLA
4:15 Meal 4: Cottage Cheese/Raisins
7:15 ~~Lean System
7:45 Meal 5: Mussels/Sweet Potato/ww Bread
~~CLA/Betagen/Glutamine
9:45 Meal 6: EAS RTD

Cardio
20 HIIT Treadmill
20 min Random Elytical

Totals: 1493cal/27g Fat/152g Carb/164g Protein (46/37/17)
Total Deficit: 616

Day 17 - May 10

Meals
Need to get up early and get that first meal in or the whole day is askew.

8:45 ~~Lean System
9:30 Meal 1: Egg Whites/Oats/Raisins/Coffee/Creamer
~~CLA/Fish Oil/Multi Vit
12:00 ~~Lean System
12:30 Meal 2: Boca Burger/ww English Muffin/Romain/Dressing/Olives
3:45 Meal 3: EAS Proten Bar
7:00 Back/Cardio
7:45 Meal 4: Skim Milk/Whey Protein
9:00 Meal 5: Eggwhites/Bread/Veggie Slice/Protein Pudding
~~Betagen/CLA

Back/Cardio Crap ass workout. Traffic sucked so I turned around and used the machine at work...I really just do't like it!

Lat Pull Down (60/60/60)
Hoist Mid Row (40/40/40)
Bentover DB Row (30/30/30)

20 min Elyptical

My first meal was not until 9:30 so I increased the portion sizes slightly to give me the necessary calories for the day...I think I hit it almost dead on (been aiming for 1400/day). Had a hard time getting the food in me though. Meals 1 and 2 took about an hour each to eat.

Totals: 1366cal/34g Fat/144g Carb/128g Protein (39/37/23) I hate it when carbs are higher than protein!
Total Deficit: 743

Day 16 - May 9

Chest/Shoulder/Abs

First, be sure you are TOTALLY awake before attempting to lift weights at 5:30 in the morning!

Incline BB Press (50/50/50) I want to up this but I'll need to use the 'man' bench...
Flat DB Bench Press (25/25/30) The 30 almost fell on my head!
Cable Crossover (30/30/30)
Front/Lat Combo Raise (10/10/10) This totally fatigues my shoulders. It is a straight arm Lateral Raise followed imediately by a straight arm Front Raise to give you 1 rep.
Rear Delt (40/40/40)
Dec Bech sit-up 3 x 20
Ball Twist 6lb 3 x 20
V-Crunch (machine) 3 x 20

I should do more abs more often, it is my problem area after all...

Meals

5:05
~~Muscle Armor
5:30 CHEST/SHOULDER/AB
6:45 Meal 1: Skim Milk/Whey Protein
~~Betagen/Glutamin
9:30
~~Lean System/L-Carnitine
10:15 Meal 2: Egg Whites/Coffee/Creamer/Oats/Raisins
~~CLA/Fish Oil/Multi Vit
12:30
~~Lean System/L-Carnitine
1:30 Meal 3: Seaweed Salad/Tofu (say goodbye to seaweed salad, turns out it is not as healthy as I had thought...)
2:45 Meal 4: The leftover BFL pancakes from last night with ss ff Preserves
4:30 Meal 5: Cottage Cheese
7:00
~~Lean System
8:30 Meal 6: Grilled Chicken/Black Beans/ww Tortilla /Bean Salsa/Mozzarella
~~ CLA

Totals: 1808 cal/41 fat/178g Carb/192g Protein (a little bit better today..could it be because I had 6 meals? albeit 4 and 5 were very closer together)
Total Deficit: 301

OMG! I forgot to do CARDIO!! Went to the gym in the a.m. and totally forgot that I still had cardio to do. CRAP! Of course it would be on the day that I ate more calories than usual!

Day 15 - May 8

Meals

9:10
~~Lean System/L-Carnitine
10:00 Meal 1: Egg Whites/Oats/Whey/Coffee with ff Creamer
~~CLA/Fish Oil/Multi Vit
12:30
~~Lean System/L-Carnitien
1:00 Meal 2: Romain/Boca Burger/Olives/Dressing
~~CLA/Betagen
3:30 Meal 3: ff Cottage Cheese
~~Betagen
7:15
~~Muscle Armor
7:30 LBWO
8:30 Meal 4: Skim Milk/Whey Protein
~~CLA/Betagen/Glutamine
9:00 Meal 5: BFL Pancakes/ff sf Preserves (couldn't quite eat it all...)

LBWO

Free Motion Squats (100/120/120)
Mule (50/50/60)
Lying Leg Curl (100/110/120)
Leg Press (180/180/200)
Adducter (95/100/105)
Abducter (125/135/145)
Calf Press (200/220/240)
Leg Extension (100/105/120)
Dead Lift (50/50/50)
Roman Chair (0/10)

Totals: 1178cal/17g Fat/123g Carg/152 Protein (50/37/13) Not enough calories but I'm too full and tired to eat anything else. I need to start eating more during the day...it seems I try to make up for it at night.
Total Deficit: 931

Week TWO Summary

Another good week. Only 'cheats' have been 2 slim-a-bears, 2 cups of Popcorn and fat free creamer.

Total Calorie Deficit (week 2) 4141
Total Calorie Deficit (week 1) 4458

Apr 24: 166
May 1: 161
May 8: 162
May 15: TBA

Day 14 - May 7

Technically my Free Day, but I did some cardio...

Meals

8:00
~~Paranil/Lean System
9:00 Meal 1: Oatmeal/Egg Whites/Coffe with FF French Vanilla Creamer
11:00 2 Hour HIKING/WALKING in Rock Creek Park
1:00 Meal 2: Grilled Salmon/Romain/Pita/Humms
1:30 2 Hour HIKING/WALKING in Rock Creek Park
4:15 Meal 3: Skim Milk/Whey Protein
8:00 Meal 4: PBJ/ww Bread
9:00 Meal 5: Pudding with Protein Powder/Banana
~~CLA

Totals: 1474 cal/47g Fat/139g Carb/138g Protein (This is a bit off for Protein Powder in Pudding and the creamer)
Total Deficit: 635 (based on 1.4 x BMR, I hope 4 hours of hiking qualifies...)

Day 13 - May 6

Meals

8:30 Meal 1: OJ/Whey Protein
~~Colonix/Paranil
9:40 Coffee with Coffe House French Vanilla Creamer
11:15
~~Lean System/L-Carnitine/Betagen
12:15 60 min CARDIO
1:30 Meal 2: Boca Burger/ww English Muffin/Veggie Cheese/Myoplex Lite
~~CLA/Fish Oil/Multi vit
5:00 Meal 3: Light N Lively Yogurt/ww Tortilla/Part Skim Mozzarella
7:30
~~Lean System/Betagen
9:00 Meal 4: Roast Pork Tenderloin with Potatos, Carrots, Onions
10:30 Meal 5: Baked Banana

Cardio

60 min on the Elyptical

Totals: 1601 cal/40g Fat/176g Carb/450g Protein
Total Deficit: 508

Day 12 - May 5

Meals

7:00 Meal 1: OJ/Whey Protein
~~Colonix/Betagen/Paranil
9:15
~~Lean System/L-Carnitine
10:50 Meal 2: Oats/Egg Whites
~~CLA/Multi Vit/Fish Oil
12:00
~~Muscle Armor/Lean System/L-Carnitine
12:45 ARM/AB/CARDIO
2:00 Meal 3: Beef Strips/Tomato Tortilla/Peppers/Avocado/Diet Soda (I know this was not quite BFL because I didn't make it but I am accounting for it all)
~~CLA
5:15 Meal 4: EAS Protein Bar/Popcorn (bad!)
8:00 Meal 5: Mussles/ww Tortillas/Peppers/Onions
9:30 Meal 6: Carrots/Hummus

Arms/Abs/Cardio

Two-hand Cable Curl (40)
Seated DB Curl (15)
Incl Hammer Curl (15)
DB Curl (20) (only 1 set of 5 to shock the muscle)
Overhead DB Extension (10)
Frech Tri Extension (40)
Kickbacks (12.5)

20 min on the recumbant bike

Totals: 1674 cal/66g Fat/148g Carb/130g Protein (a bit High in the fat, but we'll call this my non-free, free day...I don't plan to take free days until June)
Total Deficit: 435

I've also decided not to trust my measuring of the BF% (which was giving me 20%) and guestimate that I am at about 23% right now which would then change my calculations for BMR and what not.

Day 11 - May 4

Meals

7:00 Meal 1: OJ/Whey Protein
~~Colonix/Betagen/Paranil
9:40
~~Lean System/L-Carnitine
10:15 Meal 2: Oats/Whey/RTD
~~CLA/Multi Vit/Fish Oil
12:30 CARDIO/ABS
1:30
~~Lean System/L-Carnitine
2:00 Meal 3: Romain/Boca/ff Cottage Cheese/Snap Peas
~~CLA
7:00
~~Lean System
7:30 Meal 4: Chicken/Smashed Cauliflower/Roasted Brussel Sprouts
8:00
~~Betagen/Glutamin
10:30 Meal 5: 1/2T PB/Healthy Choice

Totals: 1428 cal/31g Fat/107g Carb/191g Protein
Total Deficit: 688

Really need/want to get my BF% checked at the gym. I'm so petrified that my number is wrong and then the whole calculation would be out of whack! (should have been an accountant...)

Day 10 - May 3

Meals

7:00 Meal 1: OJ/EAS RTD
~~Paranil/Colonix
9:15
~~Lean System/L-Carnitine
10:30 Meal 2: Egg whites/Oats/Whey
~~CLA/Fish Oil/Multi Vit
1:00
~~Lean System/L-Carnitine
1:30 Meal 3: Romain/Boca/ww English Muffin/Tofu/Sugar Snap Peas
~~CLA
4:30 Meal 4: EAS CarbControl PB Bar
6:15
~~Lean System
7:00 BACK WORKOUT/CARDIO
8:15 Meal 5: Skim Milk/Whey
~~Betagen/CLA /Muscle Armor/Kleri Tea
10:00 Meal 6: Baked Banana/Protein Pudding

Back/Cardio

Lat Pull (60/70/70)
Bentover Row db (15)
T-Bar (25)
Cable Low Row (40)

stepper - 20 Min

Totals: 1549 cal/25g fat/174g Carb/174g Protein (45/40/15)
Total Deficit: 567 (based on 1.4 x BMR)

May 2

Meals

8:30 Meal 1: OJ /EAS RTD
~~Betagen/Paranil/Colonix
10:30
~~Lean System/L-Carnitine
11:00 Meal 2: Eggwhites/Oats/Whey
~~CLA/Fish Oil/Multi Vit
1:30
~~Lean System/L-Carnitine
2:00 Meal 3: Salmon/Romain/Sugar Snap Peas/Tofu/sf ff Vines (that was the last of them!)
~~CLA
5:00 Meal 4: ff Cottage Cheese
5:30 20 minute Run on National Mall
7:14
~~Muscle Armor/Lean System
7:45 Chest/Shoulders/Abs
9:00 Meal 5: EAS RTD/PB/Preserves/Healthy Life ww Bread
~~CLA/Betagen/Kleri Tea

Chest/Shoulders/Abs
Incl Press-bb (40/50/50)
Bench Press-db (25)
Cable Crossover (30)
Lat/Front Raise-db (10)
Rear Delt-bb (40)
Sit-ups 3x20
Crunches 3x20
Rev Crunches 3x20

20min Random Elyptical Level 5 (ok, so I have been lazy on the cardio lately...)

Totals: 1462 cal/45g Fat/129g Carb/154g Protein (42/31/27)
Total Deficit: 654 (1.4 x BMR)

May 1

Meals

7:30 Meal 1: Skim Milk/Designer Whey
~~Betagen/Paranil/Colonix
10:00
~~Lean System
10:45 Meal 2: Eggwhites/Oats/Whey
~~CLA/Fish Oil/Multi Vit
1:30
~~Lean System/L-Carnitine
2:00 Meal 3: Boca Burger/ww English Muffin/Veggie Slice/Horizon ff Yogurt
~~CLA
5:00 Meal 4: EAS Protein Bar
5:30 60 minute walk on National Mall
7:14
~~Muscle Armor
7:45 LBWO - kicked some butt!
9:00 Meal 5: Skim Milk/Designer Whey/Romain Lettuce/Slim a Bear
~~CLA/Betagen/Kleri Tea

LBWO

Free Motion Squat (90)
Lying Leg Curl (90/100/110)
Leg Extension (90/100/105)
Mule (45/50)
Lateral Leg Press (200)
Calf Press (200)
Adducter (95)
Abducter (125)

I doubt I'll be able to walk very well this week again! Based on the level of intesity, I will use 1.5 x BMR for calculations today - this should still underestimate...

Totals: 1614 cal/29g Fat/157g Carb/200g Protein (50/34/16)
Total Deficit: 654 to 805 (based on 1.5 and 1.6 x BMR respectively) For the weekly summary, however, I will use the lower number.


oh, and STUPID STUPID STUPID ME!!! Can you believe I neglected to order more protein powder??? I don't even have enough for tomorrow morning's Meal 1! I'll have to use a RTD instead. ugh! and I'll have to run to GNC for a small can to hold me over and they are sooo over priced compared to dpsnutrition.com!!!!! darn darn darn darn

WEEK ONE SUMMARY

Overall, pretty darn good. Did a steller job with the meals - surprised myself with the discipline...let's hope it lasts! The work outs were a bit lighter than usual, with the exception of Day 1 LEGS. Now that all the groups have been woke up, I can hit the next 6 weeks with conviction.

Total calori deficit April 24-30: 4458. That should be one pound down (man, that is hard work for one pound!)

I make it a point to remeasure BF% and weight on Friday morning to be sure to adjust my BMR accordingly.

April 24: 166
May 1: 161

April 30

Easy Sunday... Supposed to be my free day, but Thursday I didn't exercise and planned to make up for it today with BF and biking, however he is sick and I spent the day taking care of the home front. Meals are still clean including the party/cookout we went to Saturday night...I didn't touch a thing!

Meals
9:00 Meal 1: OJ/Colonix
~~Betagen
~~Glutamine
~~Lean System
10:30 Meal 2: Protein Pancakes/sf Jam/sf Syrup
~~CLA
~~Fish Oil
~~Multi Vit
2:00 Meal 3: Sashimi
~~CLA
5:00 Meal 4: Protein Pudding/Banana
6:00
~~Lean System
~~Kerli Tea
8:00 Meal 5: Salmon Fillet / Meal 6: Slim a Bear
~~CLA

Totals: 1374 cal/35g fat/135g Carb/134g Protein (40/37/23) damn fish and the fat content!

Total deficit 398 (based on 1.2 x BMR)

Food and Fitness April 29

CARDIO DAY!!!
60 Min on the Elyptical

Meals (late start, it's Saturday)
10:00 Meal 1: OJ
~~Colonix
~~Betagen
~~paranil
~~Lean System
~~L-Carnitine
10:45 Meal 2: 1/2c Egg Whites, 1/2c Oats/Whey Protein
~~CLA
~~Multi Vit
~~Fish Oil
12:30
CARDIO - ELYPTICAL
1:30
~~Lean System
~~L-Carnitine
2:00 Meal 3: Boca Burger/ww English Muffin/Veggie Slice/Egg Whites/Spinach
~~CLA
5:30 Meal 4: Skim Milk/Whey Protein
7:00 Meal 5: Natural PB/sf Preserves/Healthy Life Bread
~~CLA
11:00 Meal 6: EAS AdvantEGDE PB Protein Bar

Totals: 1311cal/26g Fat/144g Carb/150g Protein (46/37/18)
Total Deficit: 756 (based on 1.4 x BMR) one article I read said to use 1.6 if you exercisze 1-3 times per week and 1.8 if you exercise 6-7 days a week. I believe Hussmanfitness.org says to use 1.5 on workout days and 1.3 on free days (1.4 and 1.2 if sedentary job). If I low ball, I can only be pleasantly surprise, right?

Food and Fitness April 28

Arms - again on the icky Hoist machine

Overhead Extension 1x12(30) 2x12(40)
Underhand Pulldown 3x12(10) - in my defense, the machine pully system SUCKS
Kickbacks 3x12(10)
Hammer Curl 3x12(15)
DB Curl 3x12 (15)
2 handed Cable Curl 3x12(40)

Technically I was supposed to do cardio and abs today...but I'm using this as my warmup week...

Meals
7:15 Meal 1: OJ
~~Colonix
~~Betagen
9:10
~~Lean System
~~L-Carnitine
10:30 Meal 2: 1/2c Egg Whites, 1/2c Oats/Whey Protein
~~CLA
~~Multi Vit
~~Fish Oil
12:10
~~Muscle Armor
12:45
~~ARM WORKOUT
1:15
~~Lean System
~~L-Carnitine
1:45 Meal 3: Chicken/Hummus/Broccoli/ww Tortilla/Protein Pudding/Banana
~~CLA
7:00
~~Lean System
7:20 Meal 4: EAS RTD Shake
9:00 Meal 5: Chicken/Broccoli/Cauliflower/Carrots/Honey

I think I'm a bit broccoli'd out! and the darn Honey the BF used in the pan pushed my carbs above my protein for the day. darn him!!!

Totals: 1080cal/16g Fat/127g Carb/112g Protein (44/42/14)
Total Deficit: 987 (based on 1.4 x BMR)

My calories are bit on the low side for the day. It is such a thin line!

Fitness and Food April 27

Cardio Day that did not happen...Had to work till 10pm and never got a chance to run or spin... I'll just take it as my off day and do cardio on Sunday

Meals

7:30 Meal 1: Grapefruit juice
~~Fiber / paranil
9:00
~~Lean System (damn, I keep forgetting to take the Carnitine!)
10:00 Meal 2: 1/2c egg whites, 1/2c Oats with designer whey
~~CLA
~~Multi Vit
~~Fish Oil
12:30
~~Lean System
~~L-Carnitine
2:30 Meal 3: 1c Chicken/2 ww Tortilla/5 Broccoli Florrets/Diet Soda/sf ff Vines
~~CLA
3:30 Meal 4: Um, I don't think this happened...
7:45 Meal 5: Salmon/Broccoli/Smashed Califlower (a bit too salty for me)
~~CLA
11:00 Meal 6: Um, this one didn't happen either...
~~Kleri Tea

Total for the day: 1270 Calories/40g Fat/110g Carb/120g Protein - OUCH that Salmon was HIGH in fat!

Total deficit 502

Fitness and Food April 26

A bit half-assed again at work using the hoist...but it was better than nothing. I think this week will be the 'warm-up' week - except for legs...those are still killing from Monday!)

Back/Calves

Lat Pull Down 3x12(50)
Bent-over Cable Row 3x12(30)
Mid Row 3x12(40)

Standing Calf Raise 3x12(20)

Meals

6:30 Meal 1: OJ/designer whey
~~Betagen
~~Fiber / paranil
9:00
~~Lean System
10:00 Meal 2: 1/2c egg whites, 1/2c Oats with designer whey
~~CLA
~~Multi Vit
12:30 Meal 3: Romain Lettuce/Broccoli/Chicken/Carrots
~~CLA
3:00
~~Lean System
4:00 WORK OUT
4:30 Meal 4: Cottage Cheese/EAS AdvantEDGE PB bar
~~CLA
9:30 Meal 5: Chicken Fajitas
10:30 Meal 6: Broccoli/Califlower/Carrots/Hummus
~~Kleri Tea

timing was bad, but we were entertaining last night...

Total for the day: 1580 Calories/39g Fat/137g Carb/177g Protein
Total deficit approx 500 (not sure what to count since I didn't run and it was less than 45min weights...)

April 25 Food and Fitness

Walk / Run on the Mall

Chest/Shoulders/Abs

I was so tired after working then running then working that I went to the office gym instead of Golds. I knew once I was out of the office I was heading straight for the couch! Therefore, I was doing a few akward excercises on a Hoist (?) machine.

one arm Cable Crossover 3x12(25)
DB Lat / Front Raises - superset 3x12 (10)
Rear Delt DB (20)

Forward Crunch (20)
V-Ups

Meals

7:00 OJ /Whey Protein (200 cal)
Betagen
Colonix
Paranil
9:00
Thermo DynamX
L-Carnitine
10:00 Meal 1: Egg Whites/Oats/Whey Protein (140 cal)
CLA
Multi Vitamin
Fish Oil
12:00
Lean System
1:00 Meal 2: Romain Lettuce/Chicken/Tofu/Broccoli/Carrots (370 cal)
CLA
4:00 Meal 3: RTD/ half Sweet Potato (258 cal)
9:00 Meal 4: skim milk/designer whey (356 cal)
CLA
10:00 Meal 5: PBJ on Healthy Life (215 cal)

Total intake of the day 1424 Cal, 33g Fat, 136g Carb, 159g Protein (54/34/21)

Total deficit for the day 709

Fitness and Food April 24

LBWO

17-20 min run on the mall
Free Motion Squats 3x12(90)
Lying Leg Cur 1x12(80) 2x12(90)
Leg Extension 3x12(80)
Standing Leg Curl 3x12(40)
Mule 3x12(40)

I did not do calves because running always makes my calves burn the next (3) day.

Meals

6:30 Meal 1: skim milk/designer whey
Betagen
Fiber / paranil
8:30 Thermo DynamX / L-Carnitine
9:30 Meal 2: 1/2c egg whites, 1/2c Oats with designer whey
CLA
Multi Vit
12:30 Meal 3: Romain Lettuce/Broccoli/Boca Burger/Eng Muffin
CLA
3:30 Meal 4: organic ff yogurt
5:00 Meal 4: (part 2) ff cottage cheese
8:30 Meal 5: skim milk/designer whey/half sweet potato
CLA
Betagen
10:00 Meal 6: Protein Pudding
Kleri Tea

Total for the day: 1504 Calories/19g Fat/171g Carb/174g Protein
Total deficit 606

So was I BFL approved for the day?

April 24

CHALLENGE 5
OK, that's it! Time to change the TONE of this blog! I have taken a leave of abSENSE for exactly THREE WEEKS! Enough is Enough. I have 8 weeks to go before the NY wedding. We all know that is plenty of time to make a change...

So far today, the eating has been clean and I have plans to go to the gym after work and perhaps running with the BF.

My Commitments for this challenge:

To blog each day my previous days' meals and workouts

To stick to my routine - which currently will be as follows:


Day 1 - Legs and Cardio
Day 2 - Chest/Shoulders/Abs and Cardio
Day 3 - Back
Day 4 - Spinning for cardio
Day 5 - Arms/Abs and Cardio
Day 6 - Cardio
Day 7 - REST (I'll surely need it by then!)

To go Spinning.
It is biking season already and I have not been on a bike yet. There is a group of us that rides together and I am usually in the lead. Call it vanity or pride, I don't care, but I love making those boys eat my dust. This year can be no different!

I have logged the weight as 166. I will grab measurements tomorrow - and photos after the BF gives the camera back...

My weaknesses:

I hate doing abs.

my solution - suck it up! We know the Ab Boot Camp is great but if I'm not going to do it then I will either do another routine at the gym or crunches and side bends at home. Either way I am committed to doing Abs twice per week.

8 week drop-off.

It is what it is. We overcome our personal challenges by first recognizing them. So, there it is. To avoid setting myself up for failure, I will begin an EIGHT week challenge. This will end right at my first summer event. I will then attack 2 SIX week challenges to carry me through to the August event and September vacations.

Time with the BF

It has become way to easy and regular to hang with him and slack on my routine. Time to kick the poor boy to the curb for a bit. I have made it very clear that I need to follow this plan for 8 weeks straight, no exceptions. He wants to go to Hawaii once I reach 140lbs. Well, then I must avoid his tempting suggestions of wings and beer! (I don't even like wings!)


There is just no more room for excuses. I will weigh in and take measurements again on May 5th.

April 4

um, let's just leave it at: I ate 1200 more calories than I burned this day.

stupid me. How am I supposed to get under 160 by Easter if I'm gaining instead of losing! Really need to focus on the calorie deficit the next 10 days!

falling behind again...

Fri, Mar 31
Unscheduled Free Day
ATE LIKE SHIT ALL DAY!

Sat, Apr 1
Made it to the gym after work for Shoulders and Cardio

HS Press (50)
Upright Row-bb (20/30)
Front lat Raise-bb (20/30) - I struggled with the 30!!
Rev Delt-bb (20/03)

20 min Cardio on the Arc.

Ate a bad dinner and drank beer in the evening but the earlier part of the day was clean.

Sun, Apr 2
LAZY LAZY LAZY

No workout
oats, eggwhites and a slice of banana bread (bad!) for breakfast
quick RTD midday while running around
mmmm yummy steak for dinner, however it was accompanied by brussel sprouts covered in butter, white potatoes smother in blue cheese and desert was a slice of canoli cake.

That's 3 free days in a row, which would explain why today it scale said 164 (last Thur mornin git was 161.5)

I've noticed in the past that week 9 is my hardest time. I've seen great results (even made it to top 20 on tracker!) and made wonderful progress. Clothes fit nice, etc...so I seem to slack. I still have 2 weeks to Easter and now I have EXTRA pounds to take off before then. I still have over 20lbs to go by mid August. That's the time frame I gave myself...1 lb per week. Easy enough until you GAIN weight!

sigh, back on the wagon again!

Tonight I'm trying a slightly varied routine (for the next 4 weeks) and still counting my calories M-F (Sat we have a dinner party, god help me for that!)

on the road again.....

counting counting counting...not sure I like this!

March 29

Ate real clean a did a kickass chest/tri routine

HS Press (40)
HS Decline Press (70)
HS Incline Press (40)
Cable Fly (30)
Tricep Rop press (40)
Tri Extension - one arm (10)

60 min Cardio on the Arc (there was a good movie playing)

Calorie deficit for 29th 1336

March 30

Almost perfect eating...I had two wings at the end of the day. However, my calories were still only 1197 for the day (no workout) so the deficit was still 621.

I checked the weight and measurements on the 28th. Down to 161.5!! Excited, yet frustrated. Lost 1/2 pound of fat and 1/5 of muscle! grrr That means I need more calories, correct? It is such a fine line and I'm having trouble locating my ideal spot, but I will continue to work on it!

Today, March 31, has become my Free Day. I plan to use it most wisely. I need to finish painting tonight and will do so with Pizza and Beer as my companion...oh, and the BF.

Plan to hit it hard again starting Saturday!! I'm am going to hit the 150s by Easter! My dress for the wedding came in today finally - it will be a great measuring tool!

day behind...oops

Monday 3/27 Back and Bi

I was lazy with the back due to the crowded gym (still no excuse!)
Lat press (50)
1-arm Cable Curl (20)
Preacher Curl-bb (30)
Rev Grip Curl-bb(20)

20 min level 10 and 5 on Arc (ouch!)

Tuesday 3/28 Legs and Glutes
Standing Leg Curl (40)
1-Leg press (110)
Dead Lift (50)
Sumo Squat (40)
Tube walking for outer thigh
Roman Chair
Mule (200)

20 min level 4 Arc

Eating is still very clean. I'm testing the caloric deficit theory for a couple weeks. Not sure how to calculate. I'm a huge fan of the hussmanfitness site. He says 1.4 or 1.5 for days you lift for 45 min OR do 20 min fo HIIT. Well I do cardio every time I lift so I'm hoping for better deficits than I see on paper.

Monday 746
Tues 755

I didn't hit the gym this morning but I may still go tonight. Today is Chest/Tri and possibly shoulders... I'll update tomorrow and I think I'll continue to include the deficit....

Free Weekend has come to an end.

Oh my goodness. Friday was my 'free' day. Started out with an intense Chest/Tri/Shoulder workout at 7am (I was off work that day) and 30 min of cardio.

Had a protein shake afterwards, ran some errands and then made protein pancakes - YUM!

At dinner I had two apple martinis (man those hit you hard when you hardly ever drink!) and white bread that would be considered 'free'. Dinner was Yellowfin Tuna and broccoli and I drank water the remainder of the night. Oh, there was that glass of red wine Thursday night with my dinner salad and some trail mix on the ride to Phila Friday.

Saturday - oatmeal, eggwhites, whole wheat toast and coffee for breakfast and then it was all down hill from there. Mind you, I was on vacation...

After breakfast we browsed the city for a few and ended up at a bar. Had half a white russian. Wasn't in the mood to drink and I remembered how fat I got years ago from drinking those! Next I had mussels and lemon water - not too bad, right?

switching groups of friends for the afternoon visit...off to another bar (god help me it's only 3pm!) Hung around their house for a bit then hit a local bar. I finally gave in and had a few beers. Again, hardly ever drinks so I was getting shnickered (I love that word, BF makes fun of me) and needed to eat. Where do we end up? A place called "Buckets". Ever heard of it? STAY AWAY FROM IT!! Nothing good can come of there! I had another pint of lager and sips from a 'bucket' of some mixed drink. For dinner we all nibbled at 'buckets' of waffle fries, wings, chicken fingers and ribs. I ordered a grilled cheese (only ate 1/4 to 1/2) to avoid the fried foods, but I still ate white bread (in butter) and waffle fries, as well as a bite of fingers and 1 wing. The topper of the night-----------GIRL SCOUT COOKIES!!! I've avoided them all season and here I am, schnickered, and wanting something sweet. The friends we were with tried to give me the whole box for the 2.5 hour ride home, I was at least sober enough to beg for them to keep half. I ate the other half during the ride and then was fast asleep. I believe we arrived home at 10:30 and I went straight to bed.

Sunday - eggwhites, tomato and whole wheat/grain bread with coffee. Burger (no bun), sweet potato fries (they sounded healthier than white potato), and 2 Mic Ultra's for dinner with popcorn and part of a hershey bar for desert later that night. I obviously do not know when to say when!

To top it off, I overslept and missed the gym this morning. today is Back/Bis/Abs and, of course, cardio. I will have to hit the gym tonight when it's crowded and annoying!

On a good note, as of Friday morning I was at 163.5 on the scale. Only 4lbs to go before Easter. We have a dinner party in 2 weeks but other than that, I plan on no free days until I'm into the 150s.

March 23 workout:

Lat Press Down (30) Struggled on this today
HammerStrength High Row (90)
1 arm Cable Curl (20)
Preacher Curl -bb (30)
Reb Grip Curl - bb (20)

our barbells only go in increments of 10 - I HATE THAT. I'm ready to up it by 5lbs, but think 10lbs my be a bit much.

20 min of Cardio on the Arc. I got up late and this was all I had time for. I need to focus on Cardio next week.

I am taking Friday off and heading out of town for the weekend. I'll update on Monday (hopefully not too much damage).

I did want to make one quick note about my progress...

Since Feb 19th

I have lost 3% bodyfat
I lave gained 2.3 pounds of Lean Mass
I have lost 5.8 pounds of Fat!

god that feels good. Long ways to go yet, but this is a start!

On the road again....

and thank god for that!

Finally got my butt up and moving today. At the gym by 5:30am (in 30 degree weather mind you!) Today was legs and cardio (I'll do Abs at home tonight)

1 Leg Press (105)
1 Leg Ball/Wall Squat (50)
Standing Leg Curl (37 1/2)
Sumo Squat (40)
Dead Lift (50)
Mule (180)
Tub Walking (outer thigh)
Roman Chair (glutes)

and then 30 minutes on the Arc Stationary machine.

food items have been dead on so far this week and I'm feeling great!

I plan to drop a minimum of 5 pounds on the scale before I leave for Easter Vacation. I think if I set mini goals through out my challenge I'll be able to stay focused a bit more.

On the mend...

So, I had to stop posting for a bit there. Too disgusted with myself to show my face. Last Monday, had a GREAT leg workout with some cardio....and that's all she wrote. I did NOTHING until Saturday. Now, some could rationalize that a few days off would do me some good mentally. there was a buddhist saying:

your life is like the string of a guitar...
pull it too tight - and it will snap
allow too much slack, and everything is out of tune

Well, first I pulled that string REALLY tight for 3 weeks and then I overcompensated on the slack. I think I may have been ok, but I am totally influenced by stress and weather. I HATE cold and have issues with the dentist (need serious drugs to even sit in the waiting room without crying - and yes, I'm 27 years old). Well, last week I had a root canal scheduled and it was cold and crappy out. Chick like me with no will power...sucked right up into that one! Not only did I miss the gym Tues - Frid, but also ate like it was going out of style. I binged on pizza, coffee with REAL sugar, Dunkin Donuts Coffee Rolls (yes, more than one!), McDonalds and Ben and Jerrys Ice Cream.

oh my god, I can't believe I just admited that - I am truly disgusted with myself!

Saturday I tried to make up for some of it and combined my back/bi/chest/tri/abs workouts (Still sore today!).

Today is Tuesda and I still haven't got the workouts in order, but the eating is TOTALLY under control.

Too bad it is supposed to snow. I hate cold weather. I never make it to the gym at 5am in the winter months. I still set the alarm for 4:40 (and 4:45, and 4:50, and 5:00 and one at 5:10 that says "your late") but I just lie there in bed, snuggled under my down comforter. Stupid me, I went and made plans a couple nights this week too so that makes it difficult to hit the weights in the pm too.

~~~~~~~~~~~~~~~~~~~~~~~~
OK, now after reading all my whining and complaining and every excuse I could come up with - time to move on. I have confessed my sins to the public (or the VERY few people who know my blog address) and am ready to repent (no, I am NOT endorsing the Catholic Way of Life!)

Here is to my TONE Fody for LIFE!

When I fall off the wagon, man do I fall HARD! Haven't been to the gym since Monday morning, haven't eaten right for days.

Pity Party is OVER and I am back in the saddle. BF is out of town for the weekend so the next four days are all about ME!

I have to work Friday and Saturday but plan to hit the gym in the evenings (should be pretty empty!) Sunday will be the bonus day since I usually have that for my free day.

This really was horrible timing. BF has gone above and beyond to plan a special weekend in Phila next week and I've somehow embraced both the Gluttony and Sloth sins this past week!

FOCUS FOCUS FOCUS FOCUS FOCUS

Gotta keep my eye on the prize.....ME!

March 11 & 12

Well, started out on the right foot...

Egg Whites and Oatmeal for breakfast
Grilled chicken/Hummus/Tortilla and Salded for lunch
THEN
Chipotle for Dinner
(FLOUR tortilla, black beans, grilled chicken, FULL FAT cheese, lettuce, Reduced Fat Sour Cream)
1 1/2 pints of BEER

I did managed to run 30 min / 2 1/2 miles on the treadmill

Sunday
Oatmeal and Eggwhites, Coffee with HALF N HALF
cupcake size of HABENERO CHEESECAKE (a wierd hot/sweet cheesecake that was made with HEAVY WHIPPING CREAM and FULL FAT CREAM CHEESE!)
Chicken Breast with black beans, salsa, FULL FAT cheese, Light Tortilla, Blue Corn tortilla chips and another pint of BEER!

I had done so well all week long - I hope I didn't damage it too much with this FREE WEEKEND! ugh!

I must toot my own horn after making it through yesterday without faultering ONCE!

5:30am workout

Abs

1-legged Leg Press (70)
1-legged Standing Ham Curl (30)
DeadLift Barbell(30)
Sumo Squats (35)
Tube Walkign (for outside thigh)
Roman Chair
(I was so out of it I think I forgot to hit the quads...)

Now for the part I'm most proud of...

Skim Milk/Whey Protein shake
Egg Whites and 1/2 oatmeal with 1tsp whey protein
Grilled Chicken/Hummus on Whole Wheat Tortilla
Romain Lettuce and 5 baby carrots
******Sashimi/pickled ginger******
EAS Advantage Protein Bar

let me explain just important that last part was.

BF and I had dinner and happy hour plans with friends. First went out for sushi. We usually just order a TON of rolls and everyone shares. NOT this time for me! I ordered my sashimi (no rice) on the side and any of the rolls that I wanted to taste (wich was only 3) I UNROLLED them, ate the fish/veggies and handed the nori and rice off to my BF.

Instead of my favorite wines with dinner - I had water with lemon.

next - on to happy hour at the Waterfront in Georgetown (we had surpisingly warm weather yesterday)...As everyone enjoyed their beers...I had bottled spring water.

Then, on to a little Italian place Downtown. Again, they tried some various mixed drinks...I had water with lemon. - I lasted till the end which was one o'clock in the morning!

I ate a protein bar in the car on the way home and called it a night

Tonight we're suppsed to meet up with friends in baltimore - I'm undecided if I'll make today my Free day or skip it all together this week.