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!!
Tuesday, May 30, 2006
Friday, May 26, 2006
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
"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
Thursday, May 25, 2006
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.
"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.
Wednesday, May 24, 2006
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.
"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.
Tuesday, May 23, 2006
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!
"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!
Monday, May 22, 2006
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
"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
Sunday, May 21, 2006
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
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
"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
Saturday, May 20, 2006
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!
"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!
Thursday, May 18, 2006
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.
Wednesday, May 17, 2006
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."
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
Tuesday, May 16, 2006
"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!
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!
Monday, May 15, 2006
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.
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.
Sunday, May 14, 2006
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
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!
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!
Friday, May 12, 2006
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!
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
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
Wednesday, May 10, 2006
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
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
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
Tuesday, May 09, 2006
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!
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!
Monday, May 08, 2006
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
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
Sunday, May 07, 2006
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...)
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...)
Saturday, May 06, 2006
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
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
Thursday, May 04, 2006
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.
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...)
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...)
Wednesday, May 03, 2006
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)
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)
Tuesday, May 02, 2006
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)
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)
Monday, May 01, 2006
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
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
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
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