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.
Wednesday, May 14, 2008
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!
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