5.22.08
Motivational Quotes:
"Have faith in what you see." BP
"Have faith in yourself. You will succeed when you give yourself the opportunity." BP
5 Goals for a successful day:
1- No snacking...
2- Watch at least 10 minutes of Body of Work...
3- Send encouraging email to someone on either BFL or tracker website...
4- Put new music on MP3...
5- Do workout before Robert goes to work...
Notes:
Nutrition:
1. 7:30A egg enchiladas, PN...
2. 10:30A pineapple, LF cheese...
3. 1P turkey sandwich, zuchini...
4. 4P CC RTD...
5. 6:30P **Free Meal- Enrichment Night at church...
Water- oz H2O
Notes:
Training:
HIIT Running
Planned Time- 6:15-35A
Actual Time-
Distance-
Minutes Ran-
Highest Speed-
Notes:
Thursday, May 22, 2008
Wednesday, May 21, 2008
Day 10
5.21.08
Motivational Quotes:
"The most important person to stand up to is yourself." BP
When I wake up in the morning ask myself " 'Who do I want to be today: the old me or the new me?' Your body and life are being shaped by these moment-to-moment decisions." BP
5 Goals for a successful day:
1- No snacking... success!
2- Watch at least 10 minutes of Body of Work... setback
3- Participate in new team thread on tracker... success!
4- Put new music on MP3... setback!
5- Food prep... success!
Notes: Today was clean and good. Right on and I felt very proud of myself. I need to be prepared for the rest of the week though because this time of the challenge is usually my breaking point. I will not fail!
Nutrition:
1. 9A egg mixture, oatmeal, PN... 10:30A same as planned
2. 11A CC RTD... 12:30P leftover stirfy
3. 1P leftover stirfry... 2:30P LF cottage cheese with FF yogurt
4. 3P LF cottage cheese with FF yogurt... 4:30P CC RTD
5. 6P lemon baked Tilapia, wild rice, zuchinni... 7P same as planned
6. 8P CC RTD... 9:15P same as planned
Water- 105oz H2O
Notes: Another perfectly clean day. I had a breakthrough by not eating one of my daughter's Cheetos that I really, really wanted. And I wasn't so sure if I was gonna like the fish and rice but it super good and super clean- ya can't get much healthier than that! Go me!
Training:
UBWO
Planned Time- 7:14-8A
Actual Time- 8:37-9:12A
Chest- dumbbell flies with highest weight of 40 and super set of dumbbell presses with weight of 30
Shoulders- side raises with highest weight of 24 and super set of overhead dumbbell press with weight of 20
Back- reverse grip pulldowns with highest weight of 35 and super set of wide grip pulldowns with weight of 60
Triceps- triceps pushdown with highest weight of 30 and super set of overhead extention with weight of 15
Biceps- hammer curls with highest weight of 40 and super set of standing dumbbell curls with weight of 30
Notes: I got off to a later start than planned but that's fine since the extra sleep was needed. Today was pretty good. I could go stronger on chest and possibly shoulders. I killed my back workout though which is nice since that's a tough one to usually be sore from:)
Motivational Quotes:
"The most important person to stand up to is yourself." BP
When I wake up in the morning ask myself " 'Who do I want to be today: the old me or the new me?' Your body and life are being shaped by these moment-to-moment decisions." BP
5 Goals for a successful day:
1- No snacking... success!
2- Watch at least 10 minutes of Body of Work... setback
3- Participate in new team thread on tracker... success!
4- Put new music on MP3... setback!
5- Food prep... success!
Notes: Today was clean and good. Right on and I felt very proud of myself. I need to be prepared for the rest of the week though because this time of the challenge is usually my breaking point. I will not fail!
Nutrition:
1. 9A egg mixture, oatmeal, PN... 10:30A same as planned
2. 11A CC RTD... 12:30P leftover stirfy
3. 1P leftover stirfry... 2:30P LF cottage cheese with FF yogurt
4. 3P LF cottage cheese with FF yogurt... 4:30P CC RTD
5. 6P lemon baked Tilapia, wild rice, zuchinni... 7P same as planned
6. 8P CC RTD... 9:15P same as planned
Water- 105oz H2O
Notes: Another perfectly clean day. I had a breakthrough by not eating one of my daughter's Cheetos that I really, really wanted. And I wasn't so sure if I was gonna like the fish and rice but it super good and super clean- ya can't get much healthier than that! Go me!
Training:
UBWO
Planned Time- 7:14-8A
Actual Time- 8:37-9:12A
Chest- dumbbell flies with highest weight of 40 and super set of dumbbell presses with weight of 30
Shoulders- side raises with highest weight of 24 and super set of overhead dumbbell press with weight of 20
Back- reverse grip pulldowns with highest weight of 35 and super set of wide grip pulldowns with weight of 60
Triceps- triceps pushdown with highest weight of 30 and super set of overhead extention with weight of 15
Biceps- hammer curls with highest weight of 40 and super set of standing dumbbell curls with weight of 30
Notes: I got off to a later start than planned but that's fine since the extra sleep was needed. Today was pretty good. I could go stronger on chest and possibly shoulders. I killed my back workout though which is nice since that's a tough one to usually be sore from:)
Tuesday, May 20, 2008
Day 9
5.20.08
Motivational Quotes:
"Recognize that the feeling of not wanting to do something is actually an opportunity to exercise your inner strength." BP
"You have the power to change, and no one can take that away!" BP
"Don't let anybody tell you that you can't do it (the challenge). You can. It's up to you. Decide to do it, and then follow through." Porter Freeman
5 Goals for a successful day:
1- No snacking... success!
2- Watch at least 10 minutes of Body of Work... setback
3- Enlist and give support on BFL tracker website... success!
4- Put new music on MP3... setback
5- Envision goals... success!
Notes: Another great day. I really wasn't into my running when I got started but as I kept going and realizing how much easier (it's still hard) it's becoming I started feeling really good about it and was even able to really believe that I can do this half-marathon in January. That's been the hardest part- making that mental connection... really believing in myself. But it's definitely getting better. A good day with 3 stars!
Nutrition:
1. 10A egg mixture, Kellogg's All Bran Strawberry Medley Cereal, PN... same as planned
2. 12P leftover salad... same as planned
3. 2P PP Bar... 2:30P same as planned
4. 4P CC RTD... 4:30P same as planned
5. 6P Asian Beef Stir-Fry (EFL #83)... 6:30P same as planned
6. 8P CC RTD... 8:30P same as planned
Water- 105oz H2O
Notes: Completely by the books. I wasn't too crazy about the protein bar and I think I'll be changing that meal back to egg whites and fruit and only using the bars when I'm in a major crunch. Too chalky and chewy. And dinner was good but I couldn't finish it all. I need to probably do better at making sure my portions aren't too big for my dinner meal.
Training:
HIIT Running
Planned Time- 8:40-9A
Actual Time- 8:45-9:05A
Distance- 1.41 miles
Minutes Ran- 10
Highest Speed- 5.8
Notes: So like I said, I really wasn't wanting to do this but I didn't think and dwell about it and I just got up, went to the gym and got on the treadmill. I ran an extra minute today and upped my speed so that was good progress. I also noticed that I looked at the time a lot less today too and really felt more in shape and able to handle the running. It's happening- my goals are being recognized and will come to pass very soon!
Motivational Quotes:
"Recognize that the feeling of not wanting to do something is actually an opportunity to exercise your inner strength." BP
"You have the power to change, and no one can take that away!" BP
"Don't let anybody tell you that you can't do it (the challenge). You can. It's up to you. Decide to do it, and then follow through." Porter Freeman
5 Goals for a successful day:
1- No snacking... success!
2- Watch at least 10 minutes of Body of Work... setback
3- Enlist and give support on BFL tracker website... success!
4- Put new music on MP3... setback
5- Envision goals... success!
Notes: Another great day. I really wasn't into my running when I got started but as I kept going and realizing how much easier (it's still hard) it's becoming I started feeling really good about it and was even able to really believe that I can do this half-marathon in January. That's been the hardest part- making that mental connection... really believing in myself. But it's definitely getting better. A good day with 3 stars!
Nutrition:
1. 10A egg mixture, Kellogg's All Bran Strawberry Medley Cereal, PN... same as planned
2. 12P leftover salad... same as planned
3. 2P PP Bar... 2:30P same as planned
4. 4P CC RTD... 4:30P same as planned
5. 6P Asian Beef Stir-Fry (EFL #83)... 6:30P same as planned6. 8P CC RTD... 8:30P same as planned
Water- 105oz H2O
Notes: Completely by the books. I wasn't too crazy about the protein bar and I think I'll be changing that meal back to egg whites and fruit and only using the bars when I'm in a major crunch. Too chalky and chewy. And dinner was good but I couldn't finish it all. I need to probably do better at making sure my portions aren't too big for my dinner meal.
Training:
HIIT Running
Planned Time- 8:40-9A
Actual Time- 8:45-9:05A
Distance- 1.41 miles
Minutes Ran- 10
Highest Speed- 5.8
Notes: So like I said, I really wasn't wanting to do this but I didn't think and dwell about it and I just got up, went to the gym and got on the treadmill. I ran an extra minute today and upped my speed so that was good progress. I also noticed that I looked at the time a lot less today too and really felt more in shape and able to handle the running. It's happening- my goals are being recognized and will come to pass very soon!
Day 8
5.19.08
3. 1P LF cottage cheese with FF yogurt... 2:30P
5 Goals for a successful day:
1- No goals made for the day:(
2-
3-
4-
5-
Notes: Today was great! I had a rockin' workout and ate perfectly clean- no snacking at all. I did feel pretty tired all day which is odd since I got a good night's sleep. Oh well. Besides that today was super good!
Nutrition:
1. 9A egg mixture and oatmeal, PN... 10:30A same as planned
2. 11A tropical sandwich, veggie... 12:30P same as planned with carrot sticks as veggie
3. 1P LF cottage cheese with FF yogurt... 2:30P4. 3P CC RTD... 4:30P same as planned
5. 6P Caribbean Chicken Salad (EFL #106)... 7P same as planned
6. 8P CC RTD... 9:30P same as planned
Water- 105oz H2O
Notes: Perfecto! I felt so motivated to hit this day hard and be squeaky clean and I was. Not even a bite of anything besides what was planned. And the salad was sooo good. Robert and Baily even liked it.
Training:
LBWO
Planned Time- 7:18-8A
Actual Time- 8:35-9:15A
Quads- leg extentions highest weight 75 with super set of leg press at 180
Hamstrings- leg curls highest weight 60 with super set of lunges at 24
Calves- one legged calf raise highest weight 30 wiht super set of calf presses at 100
Abs- flutters 3 sets of 25 seconds, ball crunches 3 sets of 25 reps
Notes: Sa-weet! My calves were still sore from last week and I'm sure they're gonna be sore again. The one-legged calf raises are killer. And my abs were burning! I'm gonna feel that tomorrow and I love it. Need to concentrate on a bigger burn and better form for hamstrings. Great workout though all in all.
Week 2 Goals
5 Goals for a Better Week:
1- Have only 5 meals on the days I have a cheat meal
2- No more snacking with Baily's snacks!
3- Make sure to do an early work-out on Thursday before Robert goes to work
4- Get enough sleep!
5- Keep blog updated
1- Have only 5 meals on the days I have a cheat meal
2- No more snacking with Baily's snacks!
3- Make sure to do an early work-out on Thursday before Robert goes to work
4- Get enough sleep!
5- Keep blog updated
Weeks 2-3 Menu Plan
All days will consist of at least 100 oz. H2O
Week 1
Monday- WO. 7:15-8A
1. 9A egg mixture, oatmeal mixture, PN (pre-natal vitamin)
2. 11A tropical tuna sandwich, veggie
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P Caribbean Chicken Salad (EFL #106)
6. 8P CC RTD
Tu- WO. 7:30-8A
1. 9A egg mixture, Kellogg's All Bran cereal, PN
2. 11A leftover salad
3. 1P PP Bar (Pure Protein)
4. 3P CC RTD
5. 6P Asian Beef Stir-fry (EFL #83)
6. 8P CC RTD
W- WO. 6:45-7:30A
1. 8:30A egg mixture, oatmeal mixture, PN
2. 11A CC RTD
3. 1P LF leftover stirfry
4. 3P LF cottage cheese with FF yogurt
5. 6P Tilapia, rice, veggie
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, PN
2. 10A fruit, LF cheese
3. 1P turkey sandwich, veggie
4. 4P CC RTD
5. 6:30P **Free Meal- Enrichment Night
F- WO. 7:45-8:30A
1. 9:30A egg mixture, oatmeal mixture, PN
2. 12P turkey sandwich, veggie
3. 3P CC RTD
4. 5P CC RTD
5. 7P ** Free Meal- Chicken Parmesan subs, chips
Sa- WO. 8:30-9A
1. 10A egg sandwich, PN
2. 12P turkey sandwich, veggie
3. 3P CC RTD
4. 5P ** Free Meal- PF Chang's for Play Date
5. 7P CC RTD
Su- No WO
1. 8:30A egg mixture, fruit
2. 10:30A fruit, LF cheese
3. 12:30P CC RTD
4. 3P CC RTD
5. 6P Chunky Beef Stew (EFL #117), ** Free Treat- Peanut Butter Delights Cookies
Week 3
Monday- WO. 7:15-8A
1. 9A egg mixture, oatmeal mixture, PN
2. 11A leftover stew
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P BBQ baked chicken, corn, sweet potatoes
6. 8P CC RTD
Tu- WO. 8:30-9A
1. 10A egg mixture, Kellogg's All Bran cereal, PN
2. 12P chicken ceasar wrap, veggie
3. 2P fruit, LF cheese
4. 4P CC RTD
5. 6P Steak tacos, salad
6. 8P CC RTD
W- WO. 6:45-7:30A
1. 8:30A egg mixture, oatmeal mixture, PN
2. 11A CC RTD
3. 1P LF chicken pita pizza (EFL #261)
4. 3P LF cottage cheese with FF yogurt
5. 6P Santa Fe Chicken Soup (EFL #97), veggie
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, PN
2. 10A PP Bar
3. 1P leftover soup, veggie
4. 3P CC RTD
5. 6P Shrimp Scampi (EFL #167), veggie
6. 8P CC RTD
F- WO. 7:45-8:30A
1. 9:30A egg mixture, oatmeal mixture, PN
2. 11:30A turkey sandwich, veggie
3. 2.30P CC RTD
4. 4:30P LF cottage cheese with FF yogurt
5. 6:30P ** Free Meal- Pizza Night
Sa- WO. 8:30-9A
1. 10A egg sandwich, PN
2. 12P chicken pita pizza
3. 3P CC RTD
4. 5P ** Free Meal- Date Night
5. 7P CC RTD
Week 1
Monday- WO. 7:15-8A
1. 9A egg mixture, oatmeal mixture, PN (pre-natal vitamin)
2. 11A tropical tuna sandwich, veggie
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P Caribbean Chicken Salad (EFL #106)
6. 8P CC RTD
Tu- WO. 7:30-8A
1. 9A egg mixture, Kellogg's All Bran cereal, PN
2. 11A leftover salad
3. 1P PP Bar (Pure Protein)
4. 3P CC RTD
5. 6P Asian Beef Stir-fry (EFL #83)
6. 8P CC RTD
W- WO. 6:45-7:30A
1. 8:30A egg mixture, oatmeal mixture, PN
2. 11A CC RTD
3. 1P LF leftover stirfry
4. 3P LF cottage cheese with FF yogurt
5. 6P Tilapia, rice, veggie
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, PN
2. 10A fruit, LF cheese
3. 1P turkey sandwich, veggie
4. 4P CC RTD
5. 6:30P **Free Meal- Enrichment Night
F- WO. 7:45-8:30A
1. 9:30A egg mixture, oatmeal mixture, PN
2. 12P turkey sandwich, veggie
3. 3P CC RTD
4. 5P CC RTD
5. 7P ** Free Meal- Chicken Parmesan subs, chips
Sa- WO. 8:30-9A
1. 10A egg sandwich, PN
2. 12P turkey sandwich, veggie
3. 3P CC RTD
4. 5P ** Free Meal- PF Chang's for Play Date
5. 7P CC RTD
Su- No WO
1. 8:30A egg mixture, fruit
2. 10:30A fruit, LF cheese
3. 12:30P CC RTD
4. 3P CC RTD
5. 6P Chunky Beef Stew (EFL #117), ** Free Treat- Peanut Butter Delights Cookies
Week 3
Monday- WO. 7:15-8A
1. 9A egg mixture, oatmeal mixture, PN
2. 11A leftover stew
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P BBQ baked chicken, corn, sweet potatoes
6. 8P CC RTD
Tu- WO. 8:30-9A
1. 10A egg mixture, Kellogg's All Bran cereal, PN
2. 12P chicken ceasar wrap, veggie
3. 2P fruit, LF cheese
4. 4P CC RTD
5. 6P Steak tacos, salad
6. 8P CC RTD
W- WO. 6:45-7:30A
1. 8:30A egg mixture, oatmeal mixture, PN
2. 11A CC RTD
3. 1P LF chicken pita pizza (EFL #261)
4. 3P LF cottage cheese with FF yogurt
5. 6P Santa Fe Chicken Soup (EFL #97), veggie
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, PN
2. 10A PP Bar
3. 1P leftover soup, veggie
4. 3P CC RTD
5. 6P Shrimp Scampi (EFL #167), veggie
6. 8P CC RTD
F- WO. 7:45-8:30A
1. 9:30A egg mixture, oatmeal mixture, PN
2. 11:30A turkey sandwich, veggie
3. 2.30P CC RTD
4. 4:30P LF cottage cheese with FF yogurt
5. 6:30P ** Free Meal- Pizza Night
Sa- WO. 8:30-9A
1. 10A egg sandwich, PN
2. 12P chicken pita pizza
3. 3P CC RTD
4. 5P ** Free Meal- Date Night
5. 7P CC RTD
Week 1 Pics and Stats
5.18.08
Front
Side
Back
Stats and Measurements:
BF% measured at www.biofitness.com/bodyfat.html
Weight: 189.0
Bodyfat %: 27
Fat weight: 51
Lean weight: 138
Neck: 14
Chest: 45.5
Biceps: 13.5
Forearms: 10.5
Hips: 42.5
Waist: 36
Thighs: 22.5
Calves: 16.5
Notes: Wahoo!! I can totally see and feel a major difference. I feel so great about the pounds lost as well as the 3 inches off my waist. I feel like that's where I've lost the most and can see the biggest difference- especially in the back picture. My confidence is great which is something I haven't felt in a long time. I feel more energized and ready to conquer this challenge and to be fit and healthy the rest of my life. I turned my 3rd cheat meal into more of a cheat meals and I snacked a little too much with handfuls here and there of Baily's snacks, but other than that I think I did awesome! Great first week- I feel like I really set a strong foundation for this challenge. Bring on week 2!
Wednesday, May 14, 2008
Day 3
5.14.08
Motivational Quote:"See where you're going before you get there." BP (Bill Phillips, founder of Body-for-LIFE)
"Life gives you the choice... either learn to overcome challenges or succumb to them." BP
5 Goals for a successful day:
1- Do an early morning work-out so I'll be prepared for park day...
2- Download new music on MP3 player...
3- Watch some of Body Of Work for motivation...
4- Enlist support from others on websites...
5- Find a good ab routine...setback
Notes:
Nutrition:
1. 8:30A egg mixture and oatmeal, 1 pre-natal...
2. 11A CC RTD...
3. 1P left-over Sesame Beef Stir-fry, salad...
4. 3P LF cottage cheese with FF yogurt...
5. 6P Italian Chicken (grilled Italian chicken with spaghetti and lite marinara sauce, LF parmesan cheese topped on bed of baby spinach)...
6. 8P CC RTD...
Water- oz H2O
Notes:
Training:LBWO (Lower Body Work-out [weight training])
Planned Time- 6:48-7:30A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Quads-
Hamstrings-
Calves-
Abs-
Notes:
Motivational Quote:"See where you're going before you get there." BP (Bill Phillips, founder of Body-for-LIFE)
"Life gives you the choice... either learn to overcome challenges or succumb to them." BP
5 Goals for a successful day:
1- Do an early morning work-out so I'll be prepared for park day...
2- Download new music on MP3 player...
3- Watch some of Body Of Work for motivation...
4- Enlist support from others on websites...
5- Find a good ab routine...setback
Notes:
Nutrition:
1. 8:30A egg mixture and oatmeal, 1 pre-natal...
2. 11A CC RTD...
3. 1P left-over Sesame Beef Stir-fry, salad...
4. 3P LF cottage cheese with FF yogurt...
5. 6P Italian Chicken (grilled Italian chicken with spaghetti and lite marinara sauce, LF parmesan cheese topped on bed of baby spinach)...
6. 8P CC RTD...
Water- oz H2O
Notes:
Training:LBWO (Lower Body Work-out [weight training])
Planned Time- 6:48-7:30A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Quads-
Hamstrings-
Calves-
Abs-
Notes:
Day 2
5.13.08
5 Goals for a successful day:
1- No goals made for the day:(
2-
3-
4-
5-
Notes: Today went pretty well and I'm finally getting the blog updated so now I can make goals and keep the planning updates which is important. Feeling pretty good.
Nutrition:
1. 9A egg mixture, cereal (Kellogg's All Bran Strawberry Medley with 2% milk), 1 pre-natal... 10:30A same as planned
2. 11A leftover soup... 12:30P same as planned
3. 1P apple, LF cheese... 2:30P same as planned
4. 3P CC RTD... 4:30P same as planned
5. 6P Sesame Beef Stir-fry (EFL #125)... 7P same as planned
6. 8P CC RTD... 9P same as planned
Water- 105 oz H2O
Notes: The meal times were a little off since I got off to a later start than planned but a good day. I wasn't too sure about the Sesame Beef stir-fry but I ended up really liking it and Baily and Robert did as well.
Training:
HIIT (High Intensity Interval Training), Treadmill
Planned Time- 7:40-8A
Actual Time- 9:10-9:30A
Distance- 1.35 miles
Minutes Ran- 9
Highest Speed- 5.5
Notes: This was a nice run. I dreaded doing it but I got my booty up and went and it felt good. I really feel like my endurance it starting to kick up and I don't feel like I'm gonna die and pass out while I'm running. It's tough and really hard but I actually feel more able and strong. I do hate the way I look when I run. Gotta get better about that.
5 Goals for a successful day:
1- No goals made for the day:(
2-
3-
4-
5-
Notes: Today went pretty well and I'm finally getting the blog updated so now I can make goals and keep the planning updates which is important. Feeling pretty good.
Nutrition:
1. 9A egg mixture, cereal (Kellogg's All Bran Strawberry Medley with 2% milk), 1 pre-natal... 10:30A same as planned
2. 11A leftover soup... 12:30P same as planned
3. 1P apple, LF cheese... 2:30P same as planned
4. 3P CC RTD... 4:30P same as planned
5. 6P Sesame Beef Stir-fry (EFL #125)... 7P same as planned
6. 8P CC RTD... 9P same as planned
Water- 105 oz H2O
Notes: The meal times were a little off since I got off to a later start than planned but a good day. I wasn't too sure about the Sesame Beef stir-fry but I ended up really liking it and Baily and Robert did as well.
Training:
HIIT (High Intensity Interval Training), Treadmill
Planned Time- 7:40-8A
Actual Time- 9:10-9:30A
Distance- 1.35 miles
Minutes Ran- 9
Highest Speed- 5.5
Notes: This was a nice run. I dreaded doing it but I got my booty up and went and it felt good. I really feel like my endurance it starting to kick up and I don't feel like I'm gonna die and pass out while I'm running. It's tough and really hard but I actually feel more able and strong. I do hate the way I look when I run. Gotta get better about that.
Day 1
5.12.08
5 Goals for a successful day:
1- No goals set:(
2-
3-
4-
5-
Notes: Even though I didn't get my goals set the day was clean and a great start to the challenge that I will actually finish- the first one ever! I felt motivated and ready to tackle and conquer this challenge's butt!
Nutrition: (Planned followed by... actual)
Meal 1. 9A egg mixture and oatmeal, 2 CLA, 1 pre-natal... 11A same as planned
2. 11P tropical tuna sandwich, cucumber... 1P turkey sandwich, salad
3. 1P LF cottage cheese with FF yogurt...3P same as planned
4. 3P CC RTD... 5P same as planned
5. 6P Enchilada Soup (EFL #132) ,cucumber... 7P same as planned but no cucumber
6. 8P CC RTD... 9P same as planned
Water- 105 oz H2O
Notes: Squeaky clean. I really liked the soup even though it was a bit of work to make. I have lelft-overs frozen so that's a good thing to have when I might need it in the future. No temptations at all!
Training:UBWO (Upper Body Work-out [weight training])
Planned Time- 7:14A-8A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 9:05- 9:45A
Chest- dumbbell flies 12x20 (reps x weight), 10x24, 8x30, 6x40, power set 12x30, dumbbell bench press 12x24
Shoulders- lateral side raises 12x10, 10x20, 12x20, 6x24, power set 12x20, dumbbell press 10x20
Back- wide-drip pull-down 12x40, 10x50, 8x60, 6x70, power set 12x60, reverse grip pull-down 12x35
Triceps- triceps pushdown 12x20, 10x25, 8x30, 6x35, power set 12x30, overhead extention 12x15
Biceps- hammer curls 12x10, 10x20, 8x24, 6x30, power set 12x24, incline dumbbell curls 12x20
Notes: This felt so good to be back in a gym and working it. I felt super confident and energized during this work-out so I kicked my butt-especially my back and shoulders
5 Goals for a successful day:
1- No goals set:(
2-
3-
4-
5-
Notes: Even though I didn't get my goals set the day was clean and a great start to the challenge that I will actually finish- the first one ever! I felt motivated and ready to tackle and conquer this challenge's butt!
Nutrition: (Planned followed by... actual)
Meal 1. 9A egg mixture and oatmeal, 2 CLA, 1 pre-natal... 11A same as planned
2. 11P tropical tuna sandwich, cucumber... 1P turkey sandwich, salad
3. 1P LF cottage cheese with FF yogurt...3P same as planned
4. 3P CC RTD... 5P same as planned
5. 6P Enchilada Soup (EFL #132) ,cucumber... 7P same as planned but no cucumber
6. 8P CC RTD... 9P same as planned
Water- 105 oz H2O
Notes: Squeaky clean. I really liked the soup even though it was a bit of work to make. I have lelft-overs frozen so that's a good thing to have when I might need it in the future. No temptations at all!
Training:UBWO (Upper Body Work-out [weight training])
Planned Time- 7:14A-8A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 9:05- 9:45A
Chest- dumbbell flies 12x20 (reps x weight), 10x24, 8x30, 6x40, power set 12x30, dumbbell bench press 12x24
Shoulders- lateral side raises 12x10, 10x20, 12x20, 6x24, power set 12x20, dumbbell press 10x20
Back- wide-drip pull-down 12x40, 10x50, 8x60, 6x70, power set 12x60, reverse grip pull-down 12x35
Triceps- triceps pushdown 12x20, 10x25, 8x30, 6x35, power set 12x30, overhead extention 12x15
Biceps- hammer curls 12x10, 10x20, 8x24, 6x30, power set 12x24, incline dumbbell curls 12x20
Notes: This felt so good to be back in a gym and working it. I felt super confident and energized during this work-out so I kicked my butt-especially my back and shoulders
Week 1 Menu Plan
All days will consist of at least 100 oz. H2O
Week 1
Monday- WO (work-out time). 7-8A(AM)
1 (meal #). 9A (time of meal) egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon), 2 CLA (conjugated linolic acid supplement), 1 pre-natal vitamin
2. 11P (PM) tropical tuna sandwich (EFL Cookbook pg# 255), cucmber
3. 1P LF (low-fat) cottage cheese with FF (fat-free) yogurt
4. 3P CC RTD (EAS Carb-Control Ready-to-drink shake)
5. 6P Enchilada Soup (EFL #132, cucmber
6. 8P CC RTD
Tu- WO. 7:30-8A
1. 9A egg mixture, Kellogg's All Bran cereal, 1 pre-natal
2. 11A left-over soup, zuchini
3. 1P appke, LF cheese
4. 3P CC RTD
5. 6P Sesame Beef Stir-fry (EFL #125)
6. 8P CC RTD
W- WO. 6:30-7:30A
1. 8:30A egg mixture, oatmeal mixture, 1 pre-natal
2. 11A CC RTD
3. 1P LF tropical tuna sandwich, carrots
4. 3P LF cottage cheese with FF yogurt
5. 6P Italian Chicken
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa), 1 pre-natal
2. 10A 3 boiled egg whites, orange
3. 1P turkey sandwich, zuchini
4. 3P CC RTD
5. 6P rotisserie chicken, salad, baked potato
6. 8P CC RTD
F- WO. 7-8A
1. 9A egg mixture, oatmeal mixture, 1 pre-natal
2. 11:30A CC RTD
3. 2:30P Subway- turkey & veggie sub
4. 4:30P CC RTD
5. 6:30P ** Free Meal- pizza night
6. 8:30P LF cottage cheese with FF yogurt
Sa- WO. 8:30-9A
1. 10A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese), 2 CLA, 1 pre-natal
2. 12P turkey sandwich, veggie, 2 CLA
3. 2P CC RTD
4. 4P fruit, LF cheese
5. 7P ** Free Meal- Mango's date
6. 9P CC RTD, 2 CLA
Su- No WO (only 5 meals on Sunday and no supplements)
1. 8A egg mixture, fruit
2. 10A LF cottage cheese with FF yogurt
3. 12:30P CC RTD
4. 3P CC RTD
5. 5P ** Free Meal- TBD, ** Free Treat- TBD
Week 1
Monday- WO (work-out time). 7-8A(AM)
1 (meal #). 9A (time of meal) egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon), 2 CLA (conjugated linolic acid supplement), 1 pre-natal vitamin
2. 11P (PM) tropical tuna sandwich (EFL Cookbook pg# 255), cucmber
3. 1P LF (low-fat) cottage cheese with FF (fat-free) yogurt
4. 3P CC RTD (EAS Carb-Control Ready-to-drink shake)
5. 6P Enchilada Soup (EFL #132, cucmber
6. 8P CC RTD
Tu- WO. 7:30-8A
1. 9A egg mixture, Kellogg's All Bran cereal, 1 pre-natal
2. 11A left-over soup, zuchini
3. 1P appke, LF cheese
4. 3P CC RTD
5. 6P Sesame Beef Stir-fry (EFL #125)
6. 8P CC RTD
W- WO. 6:30-7:30A
1. 8:30A egg mixture, oatmeal mixture, 1 pre-natal
2. 11A CC RTD
3. 1P LF tropical tuna sandwich, carrots
4. 3P LF cottage cheese with FF yogurt
5. 6P Italian Chicken
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa), 1 pre-natal
2. 10A 3 boiled egg whites, orange
3. 1P turkey sandwich, zuchini
4. 3P CC RTD
5. 6P rotisserie chicken, salad, baked potato
6. 8P CC RTD
F- WO. 7-8A
1. 9A egg mixture, oatmeal mixture, 1 pre-natal
2. 11:30A CC RTD
3. 2:30P Subway- turkey & veggie sub
4. 4:30P CC RTD
5. 6:30P ** Free Meal- pizza night
6. 8:30P LF cottage cheese with FF yogurt
Sa- WO. 8:30-9A
1. 10A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese), 2 CLA, 1 pre-natal
2. 12P turkey sandwich, veggie, 2 CLA
3. 2P CC RTD
4. 4P fruit, LF cheese
5. 7P ** Free Meal- Mango's date
6. 9P CC RTD, 2 CLA
Su- No WO (only 5 meals on Sunday and no supplements)
1. 8A egg mixture, fruit
2. 10A LF cottage cheese with FF yogurt
3. 12:30P CC RTD
4. 3P CC RTD
5. 5P ** Free Meal- TBD, ** Free Treat- TBD
Week 0 Pics and Stats
5.12.08
See before pics listed on post dated 4.21.08
Stats and Measurements:
BF% measured at www.biofitness.com/bodyfat.html May not be completely accurate, but at least it will be consistent!
Weight: 194.6
(The following below was measured on 4..21.08)
Bodyfat %: 36
Fat weight: 70.4 lbs.
Lean weight: 125
Neck: 14
Chest: 46
Biceps: 14
Forearms: 10.5
Hips: 43
Waist: 39
Thighs: 23.5
Calves: 17
See before pics listed on post dated 4.21.08
Stats and Measurements:
BF% measured at www.biofitness.com/bodyfat.html May not be completely accurate, but at least it will be consistent!
Weight: 194.6
(The following below was measured on 4..21.08)
Bodyfat %: 36
Fat weight: 70.4 lbs.
Lean weight: 125
Neck: 14
Chest: 46
Biceps: 14
Forearms: 10.5
Hips: 43
Waist: 39
Thighs: 23.5
Calves: 17
Re-Do
So I re-started on Monday May 12th with a goal date of August 2nd due to a strong viral infection and a whole lot of weakness and excuses. Ahem... I will not fail this time!
Friday, April 25, 2008
Day 5
4.23.08
Motivational Quote:
"You will change how you see, not just how you look." BP
"You must give each and every workout your best effort, and then some! ... each and every workout you perform matters." BP
5 Goals for a successful day:
1- Make a list of why I'm worth taking care of...
2- Try to think like a healthy person all day...
3- Watch some of Body Of Work for motivation...
4- Review and visualize goals...
5- Enlist support from Tracker...
Notes:
Nutrition:
1. 10A egg mixture and oatmeal, 2 CLA, 1 pre-natal...
2. 12P left-over taco pasta salad, salad, 2 CLA...
3. 2P LF cottage cheese with FF yogurt...
4. 4P CC RTD...
5. 6P ** Free Meal- Friend's Birthday party, 2 CLA...
6. 8P CC RTD...
Water- oz H2O
Notes:
Training:
UBWO
Planned Time- 8:14-9A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Notes:
Motivational Quote:
"You will change how you see, not just how you look." BP
"You must give each and every workout your best effort, and then some! ... each and every workout you perform matters." BP
5 Goals for a successful day:
1- Make a list of why I'm worth taking care of...
2- Try to think like a healthy person all day...
3- Watch some of Body Of Work for motivation...
4- Review and visualize goals...
5- Enlist support from Tracker...
Notes:
Nutrition:
1. 10A egg mixture and oatmeal, 2 CLA, 1 pre-natal...
2. 12P left-over taco pasta salad, salad, 2 CLA...
3. 2P LF cottage cheese with FF yogurt...
4. 4P CC RTD...
5. 6P ** Free Meal- Friend's Birthday party, 2 CLA...
6. 8P CC RTD...
Water- oz H2O
Notes:
Training:
UBWO
Planned Time- 8:14-9A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time-
Notes:
Thursday, April 24, 2008
Day 4
4.24.08
Nutrition:
1. 7:30A egg enchiladas (egg mixture with 2 heated up corn tortillas, LF cheese and salsa), 2 CLA, 1 pre-natal... 9A same as planned
2. 10A 3 boiled egg whites and fruit... 11A strawberries and LF cheese
3. 1P turkey sandwich, veggie, 2 CLA... same as planned with cucumber as veggie
4. 3P CC RTD... 5P same as planned
5. 6P taco pasta salad, salad, 2 CLA... 7:15P same as planned
Training:
HIIT, Treadmill
Planned Time- 6:10-6:30A
5 Goals for a successful day:
1- Work out first thing in the morning before Robert goes to work... completed
2- Watch part of Body of Work for motivation... setback
3- No food cheats...completed
4- Enlist support from Tracker... setback
5- Don't get down on myself about yesterday's cheat meal... completed
Notes: Today was right on and I felt good. Oh yeah... except for the major soreness. My body hurts like no other and I'm moving around slowly and awkardly. I look like some sort of weird robot. But today was a clean and successful day.
1- Work out first thing in the morning before Robert goes to work... completed
2- Watch part of Body of Work for motivation... setback
3- No food cheats...completed
4- Enlist support from Tracker... setback
5- Don't get down on myself about yesterday's cheat meal... completed
Notes: Today was right on and I felt good. Oh yeah... except for the major soreness. My body hurts like no other and I'm moving around slowly and awkardly. I look like some sort of weird robot. But today was a clean and successful day.
Nutrition:
1. 7:30A egg enchiladas (egg mixture with 2 heated up corn tortillas, LF cheese and salsa), 2 CLA, 1 pre-natal... 9A same as planned2. 10A 3 boiled egg whites and fruit... 11A strawberries and LF cheese
3. 1P turkey sandwich, veggie, 2 CLA... same as planned with cucumber as veggie
4. 3P CC RTD... 5P same as planned
5. 6P taco pasta salad, salad, 2 CLA... 7:15P same as planned
6. 8P CC RTD... 9P same as planned
Water- 125 oz H2O
Notes: Today was much better. My breakfast I had is one of my favorites. Yum! My timing got a little off by meal 4 and I ate an hour later than I would have liked to but I took a much needed nap that I didn't want to interrupt so no big deal. Squeaky clean and super yummy day.
Water- 125 oz H2O
Notes: Today was much better. My breakfast I had is one of my favorites. Yum! My timing got a little off by meal 4 and I ate an hour later than I would have liked to but I took a much needed nap that I didn't want to interrupt so no big deal. Squeaky clean and super yummy day.
Training:
HIIT, Treadmill
Planned Time- 6:10-6:30A
Actual Time- 7:40-9A
Distance- 1.31 miles
Minutes Ran- 9
Highest Speed- 5.3
Notes: I woke up late but thankfully Robert wasn't able to go to work until late so it worked out. I really wasn't wanting to run when I got up this morning or even when I first started. But I kept going and eventually felt good about it and glad I did it. I even got more distance. Note to self though... find a REALLY good sports bra!
Minutes Ran- 9
Highest Speed- 5.3
Notes: I woke up late but thankfully Robert wasn't able to go to work until late so it worked out. I really wasn't wanting to run when I got up this morning or even when I first started. But I kept going and eventually felt good about it and glad I did it. I even got more distance. Note to self though... find a REALLY good sports bra!
Wednesday, April 23, 2008
Day 3
4.23.08
Motivational Quote:
"See where you're going before you get there." BP (Bill Phillips, founder of Body-for-LIFE)
"Life gives you the choice... either learn to overcome challenges or succumb to them." BP
5 Goals for a successful day:
1- Do an early morning work-out so I'll be prepared for park day...success
2- Visualize reaching my goals...setback
3- Watch some of Body Of Work for motivation...setback
4- Enlist support from others on websites...setback
5- Show support to others on websites...setback
Notes: Day 3 was a rough one for me emotionally. I started off fine but I was going through some major depression issues and I finally realized, which is probably been obvious all along, that I'm a major comfort eater. I eat to comfort myself. And I never realized how bad it is until yesterday when I had a break-down and realized all I wanted to do was eat junk. I caved unfortunately but I won't let it get me down and I'll just count that as one of my free meals so no worries. I'm glad I'm aware of this problem I have so I can be prepared for when the problem arises and learn how to prevent comfort eating.
Nutrition:
1. 8:30A egg mixture and oatmeal, 2 CLA, 1 pre-natal...10A CC RTD
2. 11A turkey sandwich, veggie, 2 CLA...12P egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
3. 1P LF cottage cheese with FF yogurt... 2P turkey sandwich, salad, 2 CLA
4. 3P CC RTD...4P CC RTD
5. 6P taco pasta salad, salad, 2 CLA... ** Free Meal- 4 Hershey's nougats, handful of Doritos, 3 slices pepperoni Barro's pizza, about 1 cup Ben & Jerry's oatmeal cookie chunk ice cream (very dangerous discovery for me:( )
6. 8P CC RTD... no 6th meal
Water- 135oz H2O
Notes: So today started off mixed up in the first place since I got to my work-out later than planned and didn't have time to eat before I went to park day. But I worked with it and did well until I had a major depression attack and realized I'm a comfort eater. But like I said above, I am not gonna let it get me down and I'm gonna count my splurges as a free meal and move forward.
Training:
LBWO (Lower Body Work-out [weight training])
Planned Time- 6:48-7:30A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 8:30-9A
Quads- leg extentions 15x12, 30x10, 45x8, 60x6, power set 45x12, leg press 180x12
Hamstrings- lying leg curls 40x12, 50x10, 60x8, 70x6, power set 60x12, lunges 24x12
Calves- leg press machine calf raises 60x12, 70x10, 80x8, 90x6, power set 80x12, one-legged calf raise 20x12
Abs- ball crunches 3 sets of 25 with 45 second rests in between
Notes: Pretty good work-out. Need to do more weight on leg lift- only about a 7 intensity intead of a 10. Not sure about weight amount listed for calf raises. Need to find a good ab routine.
Motivational Quote:
"See where you're going before you get there." BP (Bill Phillips, founder of Body-for-LIFE)
"Life gives you the choice... either learn to overcome challenges or succumb to them." BP
5 Goals for a successful day:
1- Do an early morning work-out so I'll be prepared for park day...success
2- Visualize reaching my goals...setback
3- Watch some of Body Of Work for motivation...setback
4- Enlist support from others on websites...setback
5- Show support to others on websites...setback
Notes: Day 3 was a rough one for me emotionally. I started off fine but I was going through some major depression issues and I finally realized, which is probably been obvious all along, that I'm a major comfort eater. I eat to comfort myself. And I never realized how bad it is until yesterday when I had a break-down and realized all I wanted to do was eat junk. I caved unfortunately but I won't let it get me down and I'll just count that as one of my free meals so no worries. I'm glad I'm aware of this problem I have so I can be prepared for when the problem arises and learn how to prevent comfort eating.
Nutrition:
1. 8:30A egg mixture and oatmeal, 2 CLA, 1 pre-natal...10A CC RTD
2. 11A turkey sandwich, veggie, 2 CLA...12P egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
3. 1P LF cottage cheese with FF yogurt... 2P turkey sandwich, salad, 2 CLA
4. 3P CC RTD...4P CC RTD
5. 6P taco pasta salad, salad, 2 CLA... ** Free Meal- 4 Hershey's nougats, handful of Doritos, 3 slices pepperoni Barro's pizza, about 1 cup Ben & Jerry's oatmeal cookie chunk ice cream (very dangerous discovery for me:( )
6. 8P CC RTD... no 6th meal
Water- 135oz H2O
Notes: So today started off mixed up in the first place since I got to my work-out later than planned and didn't have time to eat before I went to park day. But I worked with it and did well until I had a major depression attack and realized I'm a comfort eater. But like I said above, I am not gonna let it get me down and I'm gonna count my splurges as a free meal and move forward.
Training:
LBWO (Lower Body Work-out [weight training])
Planned Time- 6:48-7:30A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 8:30-9A
Quads- leg extentions 15x12, 30x10, 45x8, 60x6, power set 45x12, leg press 180x12
Hamstrings- lying leg curls 40x12, 50x10, 60x8, 70x6, power set 60x12, lunges 24x12
Calves- leg press machine calf raises 60x12, 70x10, 80x8, 90x6, power set 80x12, one-legged calf raise 20x12
Abs- ball crunches 3 sets of 25 with 45 second rests in between
Notes: Pretty good work-out. Need to do more weight on leg lift- only about a 7 intensity intead of a 10. Not sure about weight amount listed for calf raises. Need to find a good ab routine.
Tuesday, April 22, 2008
Day 2
4.22.08
5 Goals for a successful day:
4. 4P CC RTD... same as planned, 5P brownie square:(
5 Goals for a successful day:
1- Work out first thing in the morning... completed
2- Finish last touches on blog... completed
3- No food cheats...setback
4- Watch part of Body of Work... setback
5- Hit high point in HIIT... completed
Notes: First... the water is kicking in big time. I think I peed like 39 times today! I'm so sick of the toilet. Today went pretty smoothly except for me eating 2 brownie squares that my Visiting Teachers brought to me. But that's so much better than eating the whole plate ful of them that I normally would. I'm a little stressed and overwhelmed with life at the moment but I kept on track and feel good about it.
Nutrition:
1. 10A egg mixture, cereal (Kellogg's All Bran Strawberry Medley with 2% milk), 2 CLA, 1 pre-natal... same as planned
2. 12P tropical tuna sandwich, veggie, 2 CLA... same as planned with celery sticks as veggie
3. 2P fruit, LF cheese... same as planned with grapes as fruit
4. 4P CC RTD... same as planned, 5P brownie square:(5. 6P shrimp stiry fry, 2 CLA... 6:30P same as planned, brownie square:(
6. 8P CC RTD... same as planned
Water- 125 oz H2O
Notes: I felt really good and satisfied up until around 5P. My sweet Visiting Teachers brought over brownies which was a nice gesture but major temptation for me- I love brownies. However I was determined to not let it set me back and even though I said I wouldn't have any I only had 2 small squares. Usually I would seriously eat the whole plate by myself so that's a success! And I made up my own recipe for the shrimp stir fry and it was sooo good. I love shrimp! I kept taking little bites of rice though after I was done with my meal which was probably not the best. But all things considered today was a great food day for me!
Training:
HIIT (High Intensity Interval Training), Treadmill
Planned Time- 8:40-9A
Actual Time- 8:45-9:05A
Distance- 1.27 miles
Minutes Ran- 9
Highest Speed- 5.0
Notes: So I really think the 2 miles I walked for a couple of days last week helped me out so much. Usually the first day of running when I start this challenge kills me. But I felt really good this time. I felt disgusting and a lot less confident when I saw myself in the mirror today as I worked out but that was good motivation to get my butt moving. It felt really great when I was done.
Day 1
4.21.08
5 Goals for a successful day:
1- Get blog up and running... completed
2- Work out first thing in the morning...completed
3- No food cheats...completed
4- 100 oz H2O... completed
5- Take before pics and measurements... completed
Notes: It took a lot of work but I finally feel like I'm prepared and ready to succeed! I didn't fail to plan so I'm not planning to fail. Squeaky clean day!
Nutrition: (Planned followed by... actual)
Meal 1. 10A egg mixture and oatmeal, 2 CLA, 1 pre-natal... same as planned
2. 12P tropical tuna sandwich, veggie, 2 CLA... CC RTD
3. 2P LF cottage cheese with FF yogurt... 2:30P tropical tuna sandwich, radishes, 2CLA
4. 4P CC RTD... 4:30P LF cottage cheese with FF yogurt
5. 6P Italian burger, salad, 2 CLA... 6:30P same as planned
6. 8P CC RTD... 9P same as planned
Water- 125 oz H2O
Notes: The food all tasted great. And the Italian burger??... to DIE for! Loved it! And the best part of eating healthy is that my daughter does too!
Training:
UBWO (Upper Body Work-out [weight training])
Planned Time- 8:14A-9A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 7:50-8:35A
Chest- dumbbell bench press 12x20 (reps x weight), 10x24, 8x30, 6x40, power set 12x30, dumbbell flies 12x30
Shoulders- dumbbell press 10x12, 20x10, 20x8, 24x6, power set 20x12, lateral side raises 10x12
Back- wide-drip pull-down 40x12, 50x10, 60x8, 70x6, power set 60x12, reverse grip pull-down 50x12
Biceps- incline dumbbell curl 10x12, 20x10, 24x8, 30x6, power set 24x12, hammer curls 20x12
Triceps- triceps pushdown 30x12, 40x10, 50x8, 60x6, power set 50x10 (killed me!), overhead extention 15x12
Notes: This felt so good to be back in a gym and working it. I felt super confident and energized during this work-out so I kicked my butt. I'm gonna be so sore! This was totally a kick A** work-out!
5 Goals for a successful day:
1- Get blog up and running... completed
2- Work out first thing in the morning...completed
3- No food cheats...completed
4- 100 oz H2O... completed
5- Take before pics and measurements... completed
Notes: It took a lot of work but I finally feel like I'm prepared and ready to succeed! I didn't fail to plan so I'm not planning to fail. Squeaky clean day!
Nutrition: (Planned followed by... actual)
Meal 1. 10A egg mixture and oatmeal, 2 CLA, 1 pre-natal... same as planned
2. 12P tropical tuna sandwich, veggie, 2 CLA... CC RTD3. 2P LF cottage cheese with FF yogurt... 2:30P tropical tuna sandwich, radishes, 2CLA
4. 4P CC RTD... 4:30P LF cottage cheese with FF yogurt
5. 6P Italian burger, salad, 2 CLA... 6:30P same as planned
6. 8P CC RTD... 9P same as planned
Water- 125 oz H2O
Notes: The food all tasted great. And the Italian burger??... to DIE for! Loved it! And the best part of eating healthy is that my daughter does too!
Training:
UBWO (Upper Body Work-out [weight training])
Planned Time- 8:14A-9A (1 min. rest in between each set except no rest in between power set and 2 min. when switching body parts)
Actual Time- 7:50-8:35A
Chest- dumbbell bench press 12x20 (reps x weight), 10x24, 8x30, 6x40, power set 12x30, dumbbell flies 12x30
Shoulders- dumbbell press 10x12, 20x10, 20x8, 24x6, power set 20x12, lateral side raises 10x12
Back- wide-drip pull-down 40x12, 50x10, 60x8, 70x6, power set 60x12, reverse grip pull-down 50x12
Biceps- incline dumbbell curl 10x12, 20x10, 24x8, 30x6, power set 24x12, hammer curls 20x12
Triceps- triceps pushdown 30x12, 40x10, 50x8, 60x6, power set 50x10 (killed me!), overhead extention 15x12
Notes: This felt so good to be back in a gym and working it. I felt super confident and energized during this work-out so I kicked my butt. I'm gonna be so sore! This was totally a kick A** work-out!
Weeks 1-2 Menu Plan
I have to plan 2 weeks in advance so I can get all my shopping done on 
pay day while I have the money. I was so 
excited to join this awesome co-op called Bountiful Baskets and I got my first delivery of fresh produce on Saturday. I got all this produce for $15! The links posted under my links if anyone's interested. Anyway, this really helps with sticking to my EFL (Eating-for-LIFE) plan and I just choose from my variety 
for my fruit and veggie servings. And this is what my fridge looks like when it's happy and healthy!
All days will consist of at least 100 oz. H2O
Week 1
Monday- WO (work-out time). 8-9A (AM)
1 (meal #). 10A (time of meal) egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon), 2 CLA (conjugated linolic acid supplement), 1 pre-natal vitamin
2. 12P (PM) tropical tuna sandwich (EFL Cookbook pg# 255), veggie, 2 CLA
3. 2P LF (low-fat) cottage cheese with FF (fat-free) yogurt
4. 4P CC RTD (EAS Carb-Control Ready-to-drink shake)
5. 6P Italian burger, salad, 2 CLA
6. 8P CC RTD
Tu- WO. 8-8:30A
1. 9:30A egg mixture, Kellogg's All Bran cereal, 2 CLA, 1 pre-natal
2. 12P tropical tuna sandwich, veggie, 2 CLA
3. 2P fruit, LF cheese
4. 4P CC RTD
5. 6P teriyaki shrimp with jasmine rice and oriental veggies, 2 CLA
6. 8P CC RTD
W- WO. 6:30-7:30A
1. 8:30A egg mixture, oatmeal mixture, 2 CLA, 1 pre--natal
2. 11A turkey sandwich, veggie, 2 CLA
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P taco pasta salad (EFL #171), salad, 2 CLA
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa), 2 CLA, 1 pre-natal
2. 10A 3 boiled egg whites, fruit
3. 1P left-over taco pasta salad, veggie, 2 CLA
4. 3P CC RTD
5. 6P chicken fajitas, 2 CLA
6. 8P CC RTD
F- WO. 8-9A
1. 10A egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
2. 12P turkey sandwich, veggie, 2 CLA
3. 2P LF cottage cheese with FF yogurt
4. 4P CC RTD
5. 6P ** Free Meal- pizza night, 2 CLA
6. 8P CC RTD
Sa- WO. 8-8:30A
1. 9:30A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese), 2 CLA, 1 pre-natal
2. 12P tropical tuna sandwich, veggie, 2 CLA
3. 2P fruit, LF cheese
4. 4P ** Free Meal- Salsa Festival
5. 6P CC RTD
6. 8P CC RTD
Su- No WO (only 5 meals on Sunday and no supplements)
1. 9A egg mixture, oatmeal mixture
2. 11A CC RTD
3. 3P tropical tuna sandwich, veggie
4. 5P ** Free meal- tacos, spanish rice **Free Treat- churros
5. 7P CC RTD
Week 2
Monday- WO. 8-9A
1. 10A egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal vitamin
2. 12P chicken pita pizza (EFL #261), 2 CLA
3. 2P LF cottage cheese with FF yogurt
4. 4P CC RTD
5. 6P grilled chicken salad, 2 CLA
6. 8P CC RTD
Tu- WO. 8-8:30A
1. 9:30A egg mixture, Kellogg's All Bran cereal, 2 CLA, 1 pre-natal
2. 12P CC RTD
3. 2P chicken pita pizza, 2 CLA
4. 4P 3 boiled egg whites, fruit
5. 6P steak, roasted red potatoes, veggie, 2 CLA
6. 8P CC RTD
W- WO. 6:30-7:30A
1. 8:30A egg mixture, oatmeal mixture, 2 CLA, 1 pre--natal
2. 11A turkey sandwich, veggie, 2 CLA
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P enchilada soup (EFL #132), salad, 2 CLA
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, 2 CLA, 1 pre-natal
2. 10A LF cheese, fruit
3. 1P left-over enchilada soup, salad, 2 CLA
4. 3P CC RTD
5. 6P sesame beef stir fry (EFL #125), 2 CLA
6. 8P CC RTD
F- WO. 8-9A
1. 10A egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
2. 12P left-over stir fry, 2 CLA
3. 2P LF cottage cheese with FF yogurt
4. 4P CC RTD
5. 6P ** Free Meal- pizza night, 2 CLA
6. 8P CC RTD
Sa- WO. 8-8:30A
1. 9:30A egg sandwich, 2 CLA, 1 pre-natal
2. 12P turkey sandwich, veggie, 2 CLA
3. 2P CC RTD
4. 4P ** Free Meal- Out to eat w/ Gerald and Rachelle
5. 6P CC RTD
6. 8P CC RTD
pay day while I have the money. I was so 
excited to join this awesome co-op called Bountiful Baskets and I got my first delivery of fresh produce on Saturday. I got all this produce for $15! The links posted under my links if anyone's interested. Anyway, this really helps with sticking to my EFL (Eating-for-LIFE) plan and I just choose from my variety 
for my fruit and veggie servings. And this is what my fridge looks like when it's happy and healthy!All days will consist of at least 100 oz. H2O
Week 1
Monday- WO (work-out time). 8-9A (AM)
1 (meal #). 10A (time of meal) egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon), 2 CLA (conjugated linolic acid supplement), 1 pre-natal vitamin
2. 12P (PM) tropical tuna sandwich (EFL Cookbook pg# 255), veggie, 2 CLA
3. 2P LF (low-fat) cottage cheese with FF (fat-free) yogurt
4. 4P CC RTD (EAS Carb-Control Ready-to-drink shake)
5. 6P Italian burger, salad, 2 CLA
6. 8P CC RTD
Tu- WO. 8-8:30A
1. 9:30A egg mixture, Kellogg's All Bran cereal, 2 CLA, 1 pre-natal
2. 12P tropical tuna sandwich, veggie, 2 CLA
3. 2P fruit, LF cheese
4. 4P CC RTD
5. 6P teriyaki shrimp with jasmine rice and oriental veggies, 2 CLA
6. 8P CC RTD
W- WO. 6:30-7:30A
1. 8:30A egg mixture, oatmeal mixture, 2 CLA, 1 pre--natal
2. 11A turkey sandwich, veggie, 2 CLA
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P taco pasta salad (EFL #171), salad, 2 CLA
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa), 2 CLA, 1 pre-natal
2. 10A 3 boiled egg whites, fruit
3. 1P left-over taco pasta salad, veggie, 2 CLA
4. 3P CC RTD
5. 6P chicken fajitas, 2 CLA
6. 8P CC RTD
F- WO. 8-9A
1. 10A egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
2. 12P turkey sandwich, veggie, 2 CLA
3. 2P LF cottage cheese with FF yogurt
4. 4P CC RTD
5. 6P ** Free Meal- pizza night, 2 CLA
6. 8P CC RTD
Sa- WO. 8-8:30A
1. 9:30A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese), 2 CLA, 1 pre-natal
2. 12P tropical tuna sandwich, veggie, 2 CLA
3. 2P fruit, LF cheese
4. 4P ** Free Meal- Salsa Festival
5. 6P CC RTD
6. 8P CC RTD
Su- No WO (only 5 meals on Sunday and no supplements)
1. 9A egg mixture, oatmeal mixture
2. 11A CC RTD
3. 3P tropical tuna sandwich, veggie
4. 5P ** Free meal- tacos, spanish rice **Free Treat- churros
5. 7P CC RTD
Week 2
Monday- WO. 8-9A
1. 10A egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal vitamin
2. 12P chicken pita pizza (EFL #261), 2 CLA
3. 2P LF cottage cheese with FF yogurt
4. 4P CC RTD
5. 6P grilled chicken salad, 2 CLA
6. 8P CC RTD
Tu- WO. 8-8:30A
1. 9:30A egg mixture, Kellogg's All Bran cereal, 2 CLA, 1 pre-natal
2. 12P CC RTD
3. 2P chicken pita pizza, 2 CLA
4. 4P 3 boiled egg whites, fruit
5. 6P steak, roasted red potatoes, veggie, 2 CLA
6. 8P CC RTD
W- WO. 6:30-7:30A
1. 8:30A egg mixture, oatmeal mixture, 2 CLA, 1 pre--natal
2. 11A turkey sandwich, veggie, 2 CLA
3. 1P LF cottage cheese with FF yogurt
4. 3P CC RTD
5. 6P enchilada soup (EFL #132), salad, 2 CLA
6. 8P CC RTD
Th- WO. 6-6:30A
1. 7:30A egg enchiladas, 2 CLA, 1 pre-natal
2. 10A LF cheese, fruit
3. 1P left-over enchilada soup, salad, 2 CLA
4. 3P CC RTD
5. 6P sesame beef stir fry (EFL #125), 2 CLA
6. 8P CC RTD
F- WO. 8-9A
1. 10A egg mixture, oatmeal mixture, 2 CLA, 1 pre-natal
2. 12P left-over stir fry, 2 CLA
3. 2P LF cottage cheese with FF yogurt
4. 4P CC RTD
5. 6P ** Free Meal- pizza night, 2 CLA
6. 8P CC RTD
Sa- WO. 8-8:30A
1. 9:30A egg sandwich, 2 CLA, 1 pre-natal
2. 12P turkey sandwich, veggie, 2 CLA
3. 2P CC RTD
4. 4P ** Free Meal- Out to eat w/ Gerald and Rachelle
5. 6P CC RTD
6. 8P CC RTD
Week 0: Pics and Stats
4.21.08
I can't even begin to tell you how embarrassing this was for my husband to take these pictures. And the only reason I post them publicly online even though risking major humiliation and embarrassment, is because I know it will motivate me to be diligent and be able to put up better pictures as fast as possible and to be able to publicly hold myself accountable. Please don't be too disgusted by me!
Stats and Measurements:
Stats and Measurements:BF% measured at www.biofitness.com/bodyfat.html May not be completely accurate, but at least it will be consistent!
Weight: 195.4
Bodyfat %: 36
Fat weight: 70.4 lbs.
Lean weight: 125
Neck: 14
Chest: 46
Biceps: 14
Forearms: 10.5
Hips: 43
Waist: 39
Thighs: 23.5
Calves: 17
Neck: 14
Chest: 46
Biceps: 14
Forearms: 10.5
Hips: 43
Waist: 39
Thighs: 23.5
Calves: 17
This is it!
I've known about Body-for-LIFE since the first time it appeared in a Muscle Media magazine. I was only a teenager then but the first time I saw Body of Work, I was an addict-for-LIFE. I love this program and I've tried starting who knows how many times. But that's the problem see. I need to finish one of them. I'm now 25 with a beautiful daughter who's two and a half, a beautiful son who's 4 months old and an amazing husband. They deserve the best Sarah I can be. I need my health. I'm so sick of always being tired and feeling down in the dumps. I've finally been able to accomplish some huge spiritual goals in my life and am ready to move on and progress in other very important aspects of my life. I love to play soccer but when I played an adult recreational league a ehile ago I almost died. I was so out of shape and I just felt so fat and yucky every time I ran for the ball. I want to be athletic like I once was and I want to be one hot mamma! I want to be able to wear cute clothes and not be depressed every time I have to go buy new clothes and can't find anything that fits right. I want to have confidence in myself and I want the satisfaction of knowing I can accomplish this goal that I've set out to accomlish 197... or at least it feels like that many times... to accomplish. I have faith in this program because I see how it's worked for so many people. I won't even try another program because I know this is the one for me. I started this challenge April 21, 2008 and am so, so excited about it! I have the perfect end date to envision- my niece's wedding day in which I will be a bridesmaid. I want to look hot in that dress! And I am already signed up for the Walt Disney half-marathon this coming January so I need to start training like yesterday. I will not put this off any longer. I feel good that I've lost 60 lbs. since I had my son on Dec. 13th but it's not good enough. I can do this! I know I can, I know I can, I know I can...
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