chin up 5x5 - 2 consecutive unassisted and 3 negatives in each set
db calf raise 5x5x35 lbs
reverse db calf raise 5x5x35 lbs
bb military press 5x5x55 lbs
lat db raise 5x5x12.5 lbs
rear delt bb row 5x5x60 lbs
db skull crusher 5x5x15 lbs
2 activity points.
Food:
banana & baked oatmeal [6]
cottage cheese [6]
apple crisp & sweet potato [6]
raw vegetables & hummus [4]
spicy chickpea burgers w/ tomato & mustard on homemade sandwich thin [12]
apple & yogurt [3]
Two coffees w/ skim milk [2] and several teas. I used all my daily and activity points and have 47 weekly points remaining.
Monday, January 31, 2011
Sunday, January 30, 2011
Bulk Cycle 1 - Week 1 - Sunday
I had a banana after I blogged last night
No formal workout today, but at the beginning of the year, I told myself I was going to do a 5K every month. I forgot how sore I was after my first 5K in November, so I planned to walk it today. I mapped out my route and took off, only to find that Google Maps blows and doesn't keep up with our rapidly developing area. I had to backtrack and got all sorts of off track. I don't know exactly how far I went, probably slightly over 3.1 miles in 50 minutes.
Food:
cheese omelet w/ onions & green pepper, turkey bacon [11]
chicken breast & pasta w/ green pepper slices [10]
apple & cottage cheese [6]
ground turkey w/ stuffing & gravy [7]
yogurt oatmeal bar [5]
orange [0]
yogurt & oatmeal [8]
Two coffees w/ skim milk [2] and several teas. I used up every single point this week. Overall, I could have done better - fewer carbs, more vegetables. I will shoot for that next week.
No formal workout today, but at the beginning of the year, I told myself I was going to do a 5K every month. I forgot how sore I was after my first 5K in November, so I planned to walk it today. I mapped out my route and took off, only to find that Google Maps blows and doesn't keep up with our rapidly developing area. I had to backtrack and got all sorts of off track. I don't know exactly how far I went, probably slightly over 3.1 miles in 50 minutes.
Food:
cheese omelet w/ onions & green pepper, turkey bacon [11]
chicken breast & pasta w/ green pepper slices [10]
apple & cottage cheese [6]
ground turkey w/ stuffing & gravy [7]
yogurt oatmeal bar [5]
orange [0]
yogurt & oatmeal [8]
Two coffees w/ skim milk [2] and several teas. I used up every single point this week. Overall, I could have done better - fewer carbs, more vegetables. I will shoot for that next week.
Saturday, January 29, 2011
Bulk Cycle 1 - Week 1 - Saturday
No workout today. Yay!
Food:
yogurt [3], toast [3] & banana [0]
cheese [2] omelet [3] w/ sauteed [1] onion & green pepper [0], turkey bacon [4]
apple [0] & cottage cheese [6]
stir fry [8]
yogurt oatmeal bar [8] - I was just experimenting in the kitchen, trying to use up some crap I no longer want in the house.
Two coffees w/ skim milk [2] and several teas. I ate all my points, blah blah blah, and have 14 weekly points remaining. I really need to try harder to not eat so many crap carbs, especially on off days. I haven't decided whether or not I'm getting on the scale in the morning.
Food:
yogurt [3], toast [3] & banana [0]
cheese [2] omelet [3] w/ sauteed [1] onion & green pepper [0], turkey bacon [4]
apple [0] & cottage cheese [6]
stir fry [8]
yogurt oatmeal bar [8] - I was just experimenting in the kitchen, trying to use up some crap I no longer want in the house.
Two coffees w/ skim milk [2] and several teas. I ate all my points, blah blah blah, and have 14 weekly points remaining. I really need to try harder to not eat so many crap carbs, especially on off days. I haven't decided whether or not I'm getting on the scale in the morning.
Friday, January 28, 2011
Bulk Cycle 1 - Week 1 - Friday
bent over bb row 5x5x65 lbs
incline db bench press 5x5x37.5
stiff leg bb dead lift 5x5x100 lbs
bb lunge 5x5x70 lbs
bb shrug 5x5x85 lbs
incline db bench press 5x5x37.5
stiff leg bb dead lift 5x5x100 lbs
bb lunge 5x5x70 lbs
bb shrug 5x5x85 lbs
side plank/plank/side plank 3x30s per side (90s total per set)
2 activity points for this.
Food:
banana [0] & cottage cheese [6]
mixed vegetables [0], corn dog nuggets [4] & Cheetos [3] - BAD GIRL!
banana [0] & cottage cheese [6]
mixed vegetables [0], corn dog nuggets [4] & Cheetos [3] - BAD GIRL!
hummus [6] w/ green pepper slices [0]
catfish [4] w/ cheese [3] on Flat Out bread [3]
turkey bacon [4] & poached eggs [4]
turkey bacon [4] & poached eggs [4]
Two coffees w/ skim milk [2] and several teas. I ate all my points, but I'm not happy about the nuggets & Cheetos. I have 19 weekly points remaining.
Thursday, January 27, 2011
Bulk Cycle 1 - Week 1 - Thursday
Today's workout was fun stuff.
db bicep curl 5x5x25 lbs
bb calf raise 5x5x115 lbs
single-leg db calf raise 5x5x35 lbs
front delt db raise 5x5x12.5 lbs
lat db raise 5x5x12.5 lbs
rear delt bb row 5x5x60 lbs
standing (single) db tricep extension 5x5x20 lbs
2 activity points for this.
Food:
baked oatmeal [6]
corn dog nuggets [8] & green beans [0]
turkey [2] w/ mashed potatoes [1] & stuffing [1]
banana [0]
crumb-coated [2] chicken thighs [9] w/ green beans & olive oil [1] - I've been craving green beans!
cheese [4]
cottage cheese [6] & fruit salad [0]
Two coffees w/ skim milk [2] and several teas. I ate all my daily and activity points, and I have 23 weekly points remaining.
db bicep curl 5x5x25 lbs
bb calf raise 5x5x115 lbs
single-leg db calf raise 5x5x35 lbs
front delt db raise 5x5x12.5 lbs
lat db raise 5x5x12.5 lbs
rear delt bb row 5x5x60 lbs
standing (single) db tricep extension 5x5x20 lbs
2 activity points for this.
Food:
baked oatmeal [6]
corn dog nuggets [8] & green beans [0]
turkey [2] w/ mashed potatoes [1] & stuffing [1]
banana [0]
crumb-coated [2] chicken thighs [9] w/ green beans & olive oil [1] - I've been craving green beans!
cheese [4]
cottage cheese [6] & fruit salad [0]
Two coffees w/ skim milk [2] and several teas. I ate all my daily and activity points, and I have 23 weekly points remaining.
Wednesday, January 26, 2011
Bulk Cycle 1 - Week 1 - Wednesday
No workout for today. Good thing, too, because I am so sore.
Food:
hard boiled eggs [4] & string cheese [2]
banana
taco salad [18] - There was a ton of stuff in this - ground turkey, avocado, olive oil, Doritos [1 serving!], and catalina dressing. Oh, and lettuce and tomato
apple [0] & cottage cheese [6]
peanut butter [3] on homemade English muffin [3]
Two coffees w/ skim milk [2] and several teas. I met my GHGs and ate all of my daily points, and I have 29 weekly points remaining. Eating a surplus is hard, yo!
Food:
hard boiled eggs [4] & string cheese [2]
banana
taco salad [18] - There was a ton of stuff in this - ground turkey, avocado, olive oil, Doritos [1 serving!], and catalina dressing. Oh, and lettuce and tomato
apple [0] & cottage cheese [6]
peanut butter [3] on homemade English muffin [3]
Two coffees w/ skim milk [2] and several teas. I met my GHGs and ate all of my daily points, and I have 29 weekly points remaining. Eating a surplus is hard, yo!
Tuesday, January 25, 2011
Bulk Cycle 1 - Week 1 - Tuesday
negative pull up 5x5 - My arms were so sore from yesterday, I could not do a wide grip and had to go neutral.
chest dip 5x5 - I could not go down very far at all. My goal is to get to parallel by the end of this cycle.
bb good morning 5x5x65 lbs - I love these. I'll go heavier next week.
bb squat 5x5x115 lbs
bb shrug 5x5x85 lbs
chest dip 5x5 - I could not go down very far at all. My goal is to get to parallel by the end of this cycle.
bb good morning 5x5x65 lbs - I love these. I'll go heavier next week.
bb squat 5x5x115 lbs
bb shrug 5x5x85 lbs
stability ball jack knife 5x20 - OMG. DY.ING!
I was going to follow up my leg workouts with some short HIIT but I've changed my mind. I may do some bike riding or walking when it warms up but for now, I'm not doing any formal cardio. So, 2 activity points for the weights.
Food:
banana [0]
banana [0]
vegetarian chili [5] & broccoli [0]
baked oatmeal [6] & hard boiled egg [2]
chicken breast [7], raw vegetables [0] w/ hummus [5]
apple [0] & cottage cheese [6]
almonds [10] & cheese [2]
apple [0] & cottage cheese [6]
almonds [10] & cheese [2]
20 ounces of water, two coffees w/ skim milk [2] and several teas. I really struggled to use all my points today, hence the almonds and cheese. Eating this much healthy food is hard! I did end up going 1 point over my plan but that's okay. I have 34 weekly points remaining.
Monday, January 24, 2011
Bulk Cycle 1 - Week 1 - Monday
I'm so excited and nervous to do this. I hope I can stick to my food plan - still following Weight Watchers, just eating at maintenance levels (35 daily points) and all of my weeklies (49 points) and any activity points I earn (I will probably give myself 2-3 points per workout for PROTEIN, not junk).
chin up 5x5 - 2 unassisted and 3 negatives in each set
db calf raise 5x5x35 lbs
reverse db calf raise 5x5x35 lbs
bb military press 5x5x55 lbs
lat db raise 2x5x10 lbs, 3x10x12.5 lbs
rear delt bb row 5x5x55 lbs
db skull crusher 1x5x10 lbs, 4x5x15 lbs
My hands ache from holding the bars, especially for the calf raises. I had a hard time balancing with the reverse calf raises. I know I will like the barbell calf raises on Thursdays much more than these. Next week, I will increase the row to 60 lbs. With warm up, the workout took about 45 minutes, but there's probably a good 15 minutes of resting between sets. I tried to alternate upper and lower body to cut back on down time. So, let's say 30 minutes of work - 2 activity points.
I don't know what I'm doing wrong but I am not sure I feel completely fatigued when I'm done. When I'm lifting, it doesn't feel like I can go heavier - I struggle with the last rep. Then I finish the workout and feel like I should do more. One thing I'm going to try, that I often remind myself to do anyway, is to do the moves slower and create my own tension. Every time I lift weights, I remember Chalene Johnson in ChaLean Extreme talking about making things harder by doing that.
Food:
baked oatmeal [6] & hard boiled egg [2]
cheese [2] omelet [5] w/ avocado [3] & tomato [0]
apple [0] & cottage cheese [6]
vegetarian chili [5]
salad [0] w/ vegetarian chili [5]
almonds [8] & orange [0]
20 ounces of water, two coffees w/ skim milk [2] and several teas. I ate all of my daily and activity points, and 7 of my weekly points, leaving 42 weekly points. I'm going to try to spread those weeklies out evenly.
chin up 5x5 - 2 unassisted and 3 negatives in each set
db calf raise 5x5x35 lbs
reverse db calf raise 5x5x35 lbs
bb military press 5x5x55 lbs
lat db raise 2x5x10 lbs, 3x10x12.5 lbs
rear delt bb row 5x5x55 lbs
db skull crusher 1x5x10 lbs, 4x5x15 lbs
My hands ache from holding the bars, especially for the calf raises. I had a hard time balancing with the reverse calf raises. I know I will like the barbell calf raises on Thursdays much more than these. Next week, I will increase the row to 60 lbs. With warm up, the workout took about 45 minutes, but there's probably a good 15 minutes of resting between sets. I tried to alternate upper and lower body to cut back on down time. So, let's say 30 minutes of work - 2 activity points.
I don't know what I'm doing wrong but I am not sure I feel completely fatigued when I'm done. When I'm lifting, it doesn't feel like I can go heavier - I struggle with the last rep. Then I finish the workout and feel like I should do more. One thing I'm going to try, that I often remind myself to do anyway, is to do the moves slower and create my own tension. Every time I lift weights, I remember Chalene Johnson in ChaLean Extreme talking about making things harder by doing that.
Food:
baked oatmeal [6] & hard boiled egg [2]
cheese [2] omelet [5] w/ avocado [3] & tomato [0]
apple [0] & cottage cheese [6]
vegetarian chili [5]
salad [0] w/ vegetarian chili [5]
almonds [8] & orange [0]
20 ounces of water, two coffees w/ skim milk [2] and several teas. I ate all of my daily and activity points, and 7 of my weekly points, leaving 42 weekly points. I'm going to try to spread those weeklies out evenly.
Sunday, January 23, 2011
Starting Strength/Turbo Fire - Week 4 - Saturday & Sunday
Nothing to see here...this post is just a place holder. My 12-week bulk starts tomorrow. I started eating for it this weekend. I finally settled on a routine, with some minor modifications.
12 Week 4 Day Split (all 5x5)
Monday
chin up
db calf raise
reverse db calf raise
bb military press
lat db raise
rear delt bb row
db skull crusher
Tuesday
negative pull up
chest dip
bb good morning
bb squat
bb shrug
stability ball jack knife (5x20)
HIIT (no longer than 20 minutes)
Thursday
db bicep curl
bb calf raise
single-leg db calf raise
front delt db raise
lat db raise
rear delt bb row
standing db tricep extension
Friday
bent over bb row
incline db bench press
stiff leg bb dead lift
bb lunge
bb shrug
plank/side plank
HIIT (no longer than 20 minutes)
12 Week 4 Day Split (all 5x5)
Monday
chin up
db calf raise
reverse db calf raise
bb military press
lat db raise
rear delt bb row
db skull crusher
Tuesday
negative pull up
chest dip
bb good morning
bb squat
bb shrug
stability ball jack knife (5x20)
HIIT (no longer than 20 minutes)
Thursday
db bicep curl
bb calf raise
single-leg db calf raise
front delt db raise
lat db raise
rear delt bb row
standing db tricep extension
Friday
bent over bb row
incline db bench press
stiff leg bb dead lift
bb lunge
bb shrug
plank/side plank
HIIT (no longer than 20 minutes)
Friday, January 21, 2011
Starting Strength/Turbo Fire - Week 4 - Friday
standing barbell press 5x5x50 lbs
dumbbell bench press 3x9x35 lbs - I thought I wouldn't be able to add the extra rep this week but yay for being wrong!
squat 3x3x120 lbs
assisted pull up 3x12
dead lift 1x5x130 lbs
I didn't do any cardio. I was going to do some HIIT but I just have not been in the mood for cardio lately. I'll take 2 activity points for the weights though.
Food:
baked oatmeal [6] & banana [0]
apple [0] & cottage cheese [6]
sring cheese [2] & Nutella [3]
shrimp quesadilla [9]
campfire banana split [4] - The WW group on Babycenter raves about this and I finally made it. Split a banana (still in peel) length-wise down the middle and stuff it with a tablespoon of chocolate chips and some mini marshmallows. Wrap it in foil and bake in 400 degree oven for about 20 minutes.
One coffee w/ skim milk [1] and several teas. I ate all my daily points and activity points. I didn't meet my GHGs though. All I got in was my dairy.
dumbbell bench press 3x9x35 lbs - I thought I wouldn't be able to add the extra rep this week but yay for being wrong!
squat 3x3x120 lbs
assisted pull up 3x12
dead lift 1x5x130 lbs
I didn't do any cardio. I was going to do some HIIT but I just have not been in the mood for cardio lately. I'll take 2 activity points for the weights though.
Food:
baked oatmeal [6] & banana [0]
apple [0] & cottage cheese [6]
sring cheese [2] & Nutella [3]
shrimp quesadilla [9]
campfire banana split [4] - The WW group on Babycenter raves about this and I finally made it. Split a banana (still in peel) length-wise down the middle and stuff it with a tablespoon of chocolate chips and some mini marshmallows. Wrap it in foil and bake in 400 degree oven for about 20 minutes.
One coffee w/ skim milk [1] and several teas. I ate all my daily points and activity points. I didn't meet my GHGs though. All I got in was my dairy.
Training Dilemma - AGAIN!
I know I planned out all my workouts for an entire year. Technically, I still have 8 weeks on my Starting Strength routine. I'm just not feeling it. I am having a very difficult time staying motivated to eat right and exercise. I've been slacking on my cardio a lot. I feel like, after three years, I'm in a rut. My weight loss isn't going anywhere and I've lost my love of exercise. I need to do something drastic.
So, I'm going to bulk. That's right. I am going to deliberately gain weight. Hopefully a lot of it will be muscle. Honestly, the thought of having to eat more terrifies me. It could very easily turn into a free-for-all clusterfuck. I need to make changes to my diet. I'm eating too many carbs, not enough protein. So, I am still going to do Weight Watchers, but I'm going to move into maintenance (35 points per day) and eat all of my (45) weekly points, plus whatever activity points I earn. More primal/paleo leaning.
That's the food plan. It's the strength training plan that has me stumped. Not stumped, because I'm pretty familiar with how it works. I have narrowed it down to two routines, and I'm not sure which one I want to do.
Bill Starr/Glenn Pendalay 5x5 Periodized Advanced Workout
Weeks 1-4:
Monday
squat 5x5 (same weight for all 5 sets)
bench press 1x5 (five times, increase weight with each set)
row 1x5 (five times, increase weight with each set)
accessory - calf raises
Wednesday
squat 5x5 (use 10-20% less weight than Monday, same weight for all 5 sets)
dead lift 5x5 (same weight for all 5 sets)
military or incline press 5x5 (same weight for all 5 sets)
pull/chin up 5x5
accessory - skull crushers, overhead tricep extensions, or dips
Friday
squat 1x5 (five times, increase weight with each set)
bench press 5x5 (same weight for all 5 sets)
row 5x5 (same weight for all 5 sets)
accessory - planks or jackknives
Weeks 5 & 6:
Monday
squat 3x3 (same weight for all 3 sets)
bench press 3x3 (same weight for all 3 sets)
row 3x3 (same weight for all 3 sets)
Wednesday
squat 3x3 (70% of Monday's weight, same weight for all 3 sets)
dead lift 3x3 (same weight for all 3 sets)
military or incline bench press 3x3 (same weight for all 3 sets)
pull/chin up 3x3
12 Week 4 Day Split (all 5x5)
Monday
chin up
db calf raise
reverse db calf raise
bb military press
lat db raise
rear delt row
close grip bench press (sub skull crushers)
Tuesday
pull up
chest dip
lying leg curl (sub good mornings)
squat
bb shrug
Thursday
preacher curl
bb calf raise
seated calf raise (I need a sub for these because I don't have a good way to do them)
front delt raise
lat db raise
rear delt row
standing bb tricep extension
Friday
bent over bb row
incline bench press
stiff leg dead lift
bb lunge
bb shrug
Cardio will be limited to HIIT once or twice a week. My Go Far running club at the elementary school will be starting again soon and I don't want to do too much. I intend to keep my monthly 5K, even if I walk it. I may throw in a Primal Blueprint Workout of the Week on occasion.
But I don't know which lifting routine to go with, or even how long the bulk will be. I know it will be at least 12 weeks. So I can do the first routine twice or the second routine once. The first routine has been recommended over and over on various bodybuilding forums. The second one has also been recommended, though not as often, and it appeals to me because I can see the smaller muscle groups it works. However, there are more exercises per workout, some of them unilateral (which extends the time spent working out because I would be working one side of the body then the other). The first routine is shorter and hits all the muscle groups as well, I just can't "see" it in print.
Whatever I'm doing, I'm starting Monday, and I will be wrapping up a couple weeks before my 36th birthday. I'll then diet down a bit before summer. I don't expect huge muscle gains. It's a short bulk period, I'm a woman, and I'm older. I may have to be happy maintaining and just eating more for a while, then do a longer bulk (maybe 16-20 weeks) starting in November.
This is probably all going to bite me in the ass but I have to shake things up before I just fall apart.
So, I'm going to bulk. That's right. I am going to deliberately gain weight. Hopefully a lot of it will be muscle. Honestly, the thought of having to eat more terrifies me. It could very easily turn into a free-for-all clusterfuck. I need to make changes to my diet. I'm eating too many carbs, not enough protein. So, I am still going to do Weight Watchers, but I'm going to move into maintenance (35 points per day) and eat all of my (45) weekly points, plus whatever activity points I earn. More primal/paleo leaning.
That's the food plan. It's the strength training plan that has me stumped. Not stumped, because I'm pretty familiar with how it works. I have narrowed it down to two routines, and I'm not sure which one I want to do.
Bill Starr/Glenn Pendalay 5x5 Periodized Advanced Workout
Weeks 1-4:
Monday
squat 5x5 (same weight for all 5 sets)
bench press 1x5 (five times, increase weight with each set)
row 1x5 (five times, increase weight with each set)
accessory - calf raises
Wednesday
squat 5x5 (use 10-20% less weight than Monday, same weight for all 5 sets)
dead lift 5x5 (same weight for all 5 sets)
military or incline press 5x5 (same weight for all 5 sets)
pull/chin up 5x5
accessory - skull crushers, overhead tricep extensions, or dips
Friday
squat 1x5 (five times, increase weight with each set)
bench press 5x5 (same weight for all 5 sets)
row 5x5 (same weight for all 5 sets)
accessory - planks or jackknives
Weeks 5 & 6:
Monday
squat 3x3 (same weight for all 3 sets)
bench press 3x3 (same weight for all 3 sets)
row 3x3 (same weight for all 3 sets)
Wednesday
squat 3x3 (70% of Monday's weight, same weight for all 3 sets)
dead lift 3x3 (same weight for all 3 sets)
military or incline bench press 3x3 (same weight for all 3 sets)
pull/chin up 3x3
12 Week 4 Day Split (all 5x5)
Monday
chin up
db calf raise
reverse db calf raise
bb military press
lat db raise
rear delt row
close grip bench press (sub skull crushers)
Tuesday
pull up
chest dip
lying leg curl (sub good mornings)
squat
bb shrug
Thursday
preacher curl
bb calf raise
seated calf raise (I need a sub for these because I don't have a good way to do them)
front delt raise
lat db raise
rear delt row
standing bb tricep extension
Friday
bent over bb row
incline bench press
stiff leg dead lift
bb lunge
bb shrug
Cardio will be limited to HIIT once or twice a week. My Go Far running club at the elementary school will be starting again soon and I don't want to do too much. I intend to keep my monthly 5K, even if I walk it. I may throw in a Primal Blueprint Workout of the Week on occasion.
But I don't know which lifting routine to go with, or even how long the bulk will be. I know it will be at least 12 weeks. So I can do the first routine twice or the second routine once. The first routine has been recommended over and over on various bodybuilding forums. The second one has also been recommended, though not as often, and it appeals to me because I can see the smaller muscle groups it works. However, there are more exercises per workout, some of them unilateral (which extends the time spent working out because I would be working one side of the body then the other). The first routine is shorter and hits all the muscle groups as well, I just can't "see" it in print.
Whatever I'm doing, I'm starting Monday, and I will be wrapping up a couple weeks before my 36th birthday. I'll then diet down a bit before summer. I don't expect huge muscle gains. It's a short bulk period, I'm a woman, and I'm older. I may have to be happy maintaining and just eating more for a while, then do a longer bulk (maybe 16-20 weeks) starting in November.
This is probably all going to bite me in the ass but I have to shake things up before I just fall apart.
Thursday, January 20, 2011
Starting Strength/Turbo Fire - Week 4 - Thursday
No workout today. I am so exhausted. I don't even know how I made it through work.
Food:
apple [0] & cottage cheese [6]
chicken [4] w/ broccoli [0]
ice cream [4]
carrot sticks [0] & cottage cheese [3]
Chinese & junk - ACK! I didn't binge but I didn't eat well. I'm pretty sure I am out of weekly points. I'll have to stick to Power Foods until I reset on Sunday.
Food:
apple [0] & cottage cheese [6]
chicken [4] w/ broccoli [0]
ice cream [4]
carrot sticks [0] & cottage cheese [3]
Chinese & junk - ACK! I didn't binge but I didn't eat well. I'm pretty sure I am out of weekly points. I'll have to stick to Power Foods until I reset on Sunday.
Wednesday, January 19, 2011
Starting Strength/Turbo Fire - Week 4 - Wednesday
Busy, busy, very long day today. I packed my lunch bag well, since I'd be spending the entire mother effing day at the school.
Food:
mandarin orange [0] & cottage cheese [6]
baked oatmeal [6] w/ banana [0], skim milk [2]
protein granola bar [4]
baked potato [5]
cheese [2] omelet [3], homemade sandwich thin [3] w/ olive oil [2]
I'm completely out of coffee and I'm not sure if I'm going to buy anymore just yet, because next month, I'm trying a no artificial sweeteners challenge. I drank a lot of tea today. I used all of my daily points, didn't get enough vegetables, and I have 41 weekly points remaining.
Food:
mandarin orange [0] & cottage cheese [6]
baked oatmeal [6] w/ banana [0], skim milk [2]
protein granola bar [4]
baked potato [5]
cheese [2] omelet [3], homemade sandwich thin [3] w/ olive oil [2]
I'm completely out of coffee and I'm not sure if I'm going to buy anymore just yet, because next month, I'm trying a no artificial sweeteners challenge. I drank a lot of tea today. I used all of my daily points, didn't get enough vegetables, and I have 41 weekly points remaining.
Tuesday, January 18, 2011
Starting Strength/Turbo Fire - Week 4 - Tuesday
I had an apple [0] after I blogged last night.
squat 4x5x115 lbs
bent over barbell row 3x8x65 lbs
glute ham raise 5x10 - I really dislike these. I wish I had a machine to do them on, instead of the stability ball. The ball is anything but stable.
I had a bit of...not pain, but discomfort in my right quad when I squatted. I warmed up and stretched a bit but it stayed with me through the whole workout, so I took it kind of easy on the depth. Still, I felt too uncomfortable to do the fifth set, so I didn't. I am disappointed but I'm going to be starting something new on Monday and need to be 100% for that.
I never know how many APs to take for strength training. It's intense but doesn't take long. I guess I'll take 1. After the weights, I did some HIIT on my own, various moves. I warmed up for 3 minutes, then did 5 cycles of 60 seconds work, 60 seconds recovery, then a 2 minute cool down, for a total of 108 calories burned. I was taking it easy because of my leg. And I was annoyed that I couldn't get my interval timer working. So, I guess for everything I will take 2 activity points.
Food:
apple [0] & cottage cheese [6]
baked oatmeal [6] w/ banana [0]
carrot sticks [0] & cheese [4]
chicken breast [5] w/ mashed sweet potatoes [3] w/ olive oil [1]
hard boiled egg [2] w/ green pepper slices [0]
apple [0] & cottage cheese [2]
Two coffees w/ skim milk [2] and several teas. I used all my daily and activity points. I could have eaten some more vegetable, but I got 5 of fruit/vegetable. I eat too much fruit, not enough vegetables.
squat 4x5x115 lbs
bent over barbell row 3x8x65 lbs
glute ham raise 5x10 - I really dislike these. I wish I had a machine to do them on, instead of the stability ball. The ball is anything but stable.
I had a bit of...not pain, but discomfort in my right quad when I squatted. I warmed up and stretched a bit but it stayed with me through the whole workout, so I took it kind of easy on the depth. Still, I felt too uncomfortable to do the fifth set, so I didn't. I am disappointed but I'm going to be starting something new on Monday and need to be 100% for that.
I never know how many APs to take for strength training. It's intense but doesn't take long. I guess I'll take 1. After the weights, I did some HIIT on my own, various moves. I warmed up for 3 minutes, then did 5 cycles of 60 seconds work, 60 seconds recovery, then a 2 minute cool down, for a total of 108 calories burned. I was taking it easy because of my leg. And I was annoyed that I couldn't get my interval timer working. So, I guess for everything I will take 2 activity points.
Food:
apple [0] & cottage cheese [6]
baked oatmeal [6] w/ banana [0]
carrot sticks [0] & cheese [4]
chicken breast [5] w/ mashed sweet potatoes [3] w/ olive oil [1]
hard boiled egg [2] w/ green pepper slices [0]
apple [0] & cottage cheese [2]
Two coffees w/ skim milk [2] and several teas. I used all my daily and activity points. I could have eaten some more vegetable, but I got 5 of fruit/vegetable. I eat too much fruit, not enough vegetables.
Monday, January 17, 2011
Starting Strength/Turbo Fire - Week 4 - Monday
barbell bench press 5x5x70 lbs
standing dumbbell press 2x8x25 lbs
assisted chin up 3x12 - Only 3 unassisteds in each set this time, but in the second and third sets, two of my chin ups were without having to regrip the bar!
1 activity point for this. No cardio after.
Food:
hard boiled eggs [4]
brownie [6] & banana [0] - I tried making brownies with canned pumpkin instead of oil and eggs, and they are good!
vegetarian chili [5]
apple [0] & cottage cheese [6], carrot sticks [0]
steamed broccoli [0] w/ cheese [2] & olive oil [1]
protein granola bar [8]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, used all of my daily and activity points, and have 45 weekly points remaining.
standing dumbbell press 2x8x25 lbs
assisted chin up 3x12 - Only 3 unassisteds in each set this time, but in the second and third sets, two of my chin ups were without having to regrip the bar!
1 activity point for this. No cardio after.
Food:
hard boiled eggs [4]
brownie [6] & banana [0] - I tried making brownies with canned pumpkin instead of oil and eggs, and they are good!
vegetarian chili [5]
apple [0] & cottage cheese [6], carrot sticks [0]
steamed broccoli [0] w/ cheese [2] & olive oil [1]
protein granola bar [8]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, used all of my daily and activity points, and have 45 weekly points remaining.
Sunday, January 16, 2011
Starting Strength/Turbo Fire - Week 3 - Sunday
I weighed 128 today, so I'm holding steady from a few weeks ago. Last week's bad eating seems to be behind me.
Food:
cheese [2] omelet [3] w/ sauteed [1] onions & green peppers [0], sweet hot sauce [1], toast [2] w/ butter [1]
tuna [2] & pasta [5] w/ cheese [1], banana [0] strawberry [0] smoothie [1]
hiccup sticks, I mean, carrot sticks [0]
apple [0] and cottage cheese [3], protein granola bar [4]
round steak [7] & mixed vegetables [0] w/ olive oil [1]
cheese [4] on homemade sandwich thin [3]
homemade cereal bar [8]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, used all of my daily points and have no weekly points remaining. I'm glad I had enough left to try everything I made today.
Food:
cheese [2] omelet [3] w/ sauteed [1] onions & green peppers [0], sweet hot sauce [1], toast [2] w/ butter [1]
tuna [2] & pasta [5] w/ cheese [1], banana [0] strawberry [0] smoothie [1]
hiccup sticks, I mean, carrot sticks [0]
apple [0] and cottage cheese [3], protein granola bar [4]
round steak [7] & mixed vegetables [0] w/ olive oil [1]
cheese [4] on homemade sandwich thin [3]
homemade cereal bar [8]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, used all of my daily points and have no weekly points remaining. I'm glad I had enough left to try everything I made today.
Saturday, January 15, 2011
Starting Strength/Turbo Fire - Week 3 - Saturday
Today's workout was a big fat nothing. I have completely lost my fire. There was a time when, if I didn't exercise six days a week, I felt guilty. Now I don't care. I want to think it's a seasonal thing - it's harder for me to exercise in the winter because all I ever want to do is wrap up in a blanket with a hot drink. I'd actually love to go out and run sprints but my shoes are in horrible condition. I need to make some purchasing decisions. Do I want new runners or a pasta attachment for my mixer? I know the shoes would be a much better investment, and I can actually get 2 pairs for the price of the attachment. I don't eat a lot of pasta and it wouldn't be worthwhile to buy it.
But I digress.
People talk about how good exercise makes you feel, and I used to feel that. But lately I feel like I'm going through the motions. I don't think it's boredom - I change my program often. I have absolutely no interest in joining a gym and/or taking classes. None at all. My interest is getting stronger. Period. Well, I'd like to grow some muscle but I'm not ready for that in terms of my diet. I'm still trying to lose fat. I care about my weight lifting. I don't care about cardio. And as much as I love Chalene Johnson, I'm not motivated to Turbo like I used to me. I still love Turbo and don't see it not being a part of my fitness life. But right now, I'm not really into doing any cardio dvds. And I know I don't have to. There are tons of things I can and should do on my own - burpess, jump rope, jacks, all the Turbulence Training and New Rules interval stuff I did.
Food:
bite of French toast [3]
spicy chipotle boneless chicken wings [13] & side salad [0] from Wendy's
banana [0] & cheese [2]
salad [0] w/ avocado [3], sweet chipotle dressing [3] & ground turkey [6]
cheese [4] & apple [0]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, uses all of my daily points and have 22 weekly points remaining.
But I digress.
People talk about how good exercise makes you feel, and I used to feel that. But lately I feel like I'm going through the motions. I don't think it's boredom - I change my program often. I have absolutely no interest in joining a gym and/or taking classes. None at all. My interest is getting stronger. Period. Well, I'd like to grow some muscle but I'm not ready for that in terms of my diet. I'm still trying to lose fat. I care about my weight lifting. I don't care about cardio. And as much as I love Chalene Johnson, I'm not motivated to Turbo like I used to me. I still love Turbo and don't see it not being a part of my fitness life. But right now, I'm not really into doing any cardio dvds. And I know I don't have to. There are tons of things I can and should do on my own - burpess, jump rope, jacks, all the Turbulence Training and New Rules interval stuff I did.
Food:
bite of French toast [3]
spicy chipotle boneless chicken wings [13] & side salad [0] from Wendy's
banana [0] & cheese [2]
salad [0] w/ avocado [3], sweet chipotle dressing [3] & ground turkey [6]
cheese [4] & apple [0]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, uses all of my daily points and have 22 weekly points remaining.
Friday, January 14, 2011
Starting Strength/Turbo Fire - Week 3 - Friday
I'm able to combine workouts 3 and 4, since 4 is so short, so I will probably do that from now on. Here's how it went down today:
standing barbell press 5x5x50 lbs
dumbbell bench press 3x8x35 lbs
assisted pull up 3x12
squat 3x2x120 lbs
dead lift 1x5x130 lbs
I'll take 2 activity points for the weights. I struggled with my bench press. I think I'm going to have to do 8 reps per set again instead of going up to 9. I might hit 40 pounds before the end of this rotation.
Food:
apple [0] & cottage cheese [6]
baked oatmeal [6] & banana [0]
salad [0] w/ avocado [4], cheese [2] & homemade dressing [2]
banana [0] - probably should't have had a second banana for the day but I was ravenous after lifting.
tilapia [3] w/ cheese [2] on Flat Out bread [3] & green pepper slices [0]
apple [0] & cottage cheese [6]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, ate all my daily and activity points and have 29 weekly points remaining.
standing barbell press 5x5x50 lbs
dumbbell bench press 3x8x35 lbs
assisted pull up 3x12
squat 3x2x120 lbs
dead lift 1x5x130 lbs
I'll take 2 activity points for the weights. I struggled with my bench press. I think I'm going to have to do 8 reps per set again instead of going up to 9. I might hit 40 pounds before the end of this rotation.
Food:
apple [0] & cottage cheese [6]
baked oatmeal [6] & banana [0]
salad [0] w/ avocado [4], cheese [2] & homemade dressing [2]
banana [0] - probably should't have had a second banana for the day but I was ravenous after lifting.
tilapia [3] w/ cheese [2] on Flat Out bread [3] & green pepper slices [0]
apple [0] & cottage cheese [6]
Two coffees w/ skim milk [2] and several teas. I met my GHGs, ate all my daily and activity points and have 29 weekly points remaining.
Thursday, January 13, 2011
Starting Strength/Turbo Fire - Week 3 - Thursday
Rest day today.
Food:
cottage cheese [6] & apple [0]
scrambled eggs [2] w/ ham [2], pancake [3] w/ syrup [1] & cheese potatoes [3]
banana [0]
chicken breast [3] w/ homemade honey mustard dressing [2], turkey bacon [2], lettuce [0], tomato [0] & avocado [3] on Flat Out bread [3]
salad [0] w/ hard boiled egg [2] & vidalia onion dressing [2]
Two coffees w/ skim milk [2] and several teas. I used all of my daily points, met my GHGs and have 34 weekly points remaining.
Food:
cottage cheese [6] & apple [0]
scrambled eggs [2] w/ ham [2], pancake [3] w/ syrup [1] & cheese potatoes [3]
banana [0]
chicken breast [3] w/ homemade honey mustard dressing [2], turkey bacon [2], lettuce [0], tomato [0] & avocado [3] on Flat Out bread [3]
salad [0] w/ hard boiled egg [2] & vidalia onion dressing [2]
Two coffees w/ skim milk [2] and several teas. I used all of my daily points, met my GHGs and have 34 weekly points remaining.
Wednesday, January 12, 2011
Starting Strength/Turbo Fire - Week 3 - Wednesday
I had a piece of cheese [2] after I blogged last night.
Today's workout:
barbell squat 5x5x115 lbs
power clean 5x3x45 lbs
glute ham raise 5x10
I followed up with Turbo Fire HIIT 20 and burned 136 calories. So, for all of it, I'm taking 2 activity points.
Food:
cottage cheese [5]
baked oatmeal [6] & banana [0]
mixed vegetables [0], yogurt [3] & crackers [2]
pork chop [6] & green beans [0] w/ olive oil [1] & cheese [2]
apple [0] & peanut butter [5]
cheese [4]
20 ounces of water, one coffee w/ skim milk [1] and several teas. I met my GHGs, used all of my daily and activity points and have 41 weekly points remaining.
Today's workout:
barbell squat 5x5x115 lbs
power clean 5x3x45 lbs
glute ham raise 5x10
I followed up with Turbo Fire HIIT 20 and burned 136 calories. So, for all of it, I'm taking 2 activity points.
Food:
cottage cheese [5]
baked oatmeal [6] & banana [0]
mixed vegetables [0], yogurt [3] & crackers [2]
pork chop [6] & green beans [0] w/ olive oil [1] & cheese [2]
apple [0] & peanut butter [5]
cheese [4]
20 ounces of water, one coffee w/ skim milk [1] and several teas. I met my GHGs, used all of my daily and activity points and have 41 weekly points remaining.
Tuesday, January 11, 2011
Starting Strength/Turbo Fire - Week 3 - Tuesday
Today's workout:
barbell bench press 5x5x65 lbs
barbell push press 1x5x65 lbs
assisted chin up 3x12 - 4 unassisted in each set...okay, the last set had only 3 1/2. I'm a rounder.
I didn't do any cardio. I'm going to shift my schedule around a bit starting next week and I'll only be doing short HIITs after leg workouts during the week, and longer Fire cardio workouts on my days off from work. My schedule during the week has gotten a little nuts. So, 1 activity point for the weights.
Food:
cottage cheese [6]
baked oatmeal [6] & banana [0]
apple [0] & cheese [2]
venison stew [9]
pudding [2]
grilled cheese & tomato sandwich [6]
20 ounces of water, two coffees w/ skim milk [2] & several teas. I met my GHGs, used my daily and activity points and have 43 weekly points remaining.
barbell bench press 5x5x65 lbs
barbell push press 1x5x65 lbs
assisted chin up 3x12 - 4 unassisted in each set...okay, the last set had only 3 1/2. I'm a rounder.
I didn't do any cardio. I'm going to shift my schedule around a bit starting next week and I'll only be doing short HIITs after leg workouts during the week, and longer Fire cardio workouts on my days off from work. My schedule during the week has gotten a little nuts. So, 1 activity point for the weights.
Food:
cottage cheese [6]
baked oatmeal [6] & banana [0]
apple [0] & cheese [2]
venison stew [9]
pudding [2]
grilled cheese & tomato sandwich [6]
20 ounces of water, two coffees w/ skim milk [2] & several teas. I met my GHGs, used my daily and activity points and have 43 weekly points remaining.
Monday, January 10, 2011
Starting Strength/Turbo Fire - Week 3 - Monday
No workout today. I did pace the halls for an hour while my baby went to his first wrestling practice. I won't take an activity point for it.
Food:
baked oatmeal [6] & banana [0]
sweet potato [2]
cottage cheese [6]
apple [0], green pepper slices [0] & cheese [2]
curried bulgur w/ potatoes & peas [8]
mixed vegetables [0] w/ cheese [4]
One coffee w/ skim milk [1] and several teas. I used all my daily points and met my GHGs. I have 49 weekly points remaining.
Food:
baked oatmeal [6] & banana [0]
sweet potato [2]
cottage cheese [6]
apple [0], green pepper slices [0] & cheese [2]
curried bulgur w/ potatoes & peas [8]
mixed vegetables [0] w/ cheese [4]
One coffee w/ skim milk [1] and several teas. I used all my daily points and met my GHGs. I have 49 weekly points remaining.
Sunday, January 9, 2011
Starting Strength/Turbo Fire - Week 2 - Sunday
Ugh, I didn't even get on the scale this morning. Today was another horrible day of eating. I did go grocery shopping - being without bananas and cottage cheese was really messing me up. Next week will be better.
Saturday, January 8, 2011
Starting Strength/Turbo Fire - Week 2 - Saturday
Today's workout was HIIT 30 from Turbo Fire. It was brutal, and I loved it. My jumps were great, the moves weren't terribly difficult, and it was just a great workout. I burned 257, which is about the same as I burn for Fire 30, but hopefully that afterburn stuff will make a difference. So, I am going to take 3 activity points for this.
Food:
baked oatmeal [6] w/ apple [0]
avocado [5] omelet [3] w/ sweet hot sauce [1]
orange [0]
Chinese food & cookies. FML.
20 ounces of water, two coffees w/ milk [2] and several teas.
Food:
baked oatmeal [6] w/ apple [0]
avocado [5] omelet [3] w/ sweet hot sauce [1]
orange [0]
Chinese food & cookies. FML.
20 ounces of water, two coffees w/ milk [2] and several teas.
Friday, January 7, 2011
Starting Strength/Turbo Fire - Week 2 - Friday
standing barbell press 5x5x45 lbs
dumbbell bench press 3x7x35 lbs
assisted pull up 3x12
squat 3x1x130 lbs - I SQUATTED MY BODYWEIGHT!
dead lift 1x5x130 lbs - personal record here, too.
I doubled up again today, just because tomorrow's workout would have been so short. I'll take 2 activity points for that.
Food:
hard boiled egg [2] & string cheese [2]
mixed vegetables [0] - Work victory! That's because I didn't wear adhesive on my partial denture (on purpose) and I couldn't bite into anything.
baked oatmeal [6] & apple [0]
cheese [2] & chocolate [3]
baked mahi mahi [4] w/ baked potato [3] & mixed vegetables [0] w/ olive oil [1]
Two coffees w/ milk [2] and several teas. I met my GHGs. I am 4 points under for my daily target and I didn't use my activity points, but that's probably okay considering the day I had yesterday. I still want to stuff my face.
dumbbell bench press 3x7x35 lbs
assisted pull up 3x12
squat 3x1x130 lbs - I SQUATTED MY BODYWEIGHT!
dead lift 1x5x130 lbs - personal record here, too.
I doubled up again today, just because tomorrow's workout would have been so short. I'll take 2 activity points for that.
Food:
hard boiled egg [2] & string cheese [2]
mixed vegetables [0] - Work victory! That's because I didn't wear adhesive on my partial denture (on purpose) and I couldn't bite into anything.
baked oatmeal [6] & apple [0]
cheese [2] & chocolate [3]
baked mahi mahi [4] w/ baked potato [3] & mixed vegetables [0] w/ olive oil [1]
Two coffees w/ milk [2] and several teas. I met my GHGs. I am 4 points under for my daily target and I didn't use my activity points, but that's probably okay considering the day I had yesterday. I still want to stuff my face.
Thursday, January 6, 2011
Starting Strength/Turbo Fire - Week 2 - Thursday
No workout today. I didn't have one planned anyway, but if I had, I would have cried because my feet are killing me after the last two days of non-stop work then the double workout. Bah!
And OMFG!!! I went to work freaking prepared, with my entire day planned out, points allotted. Then every damn time I walked by the corn dog nuggets, I ate one. Then I had mashed potatoes with gravy. Then some chips. Then a bowl of cereal after I got home from work. Then a pop tart. And a candy bar, a Slim Jim, and a peanut butter & nutella sandwich. Oh, then I ate the dinner I'd planned. And who knows what I will eat after I post this.
What the fudge??? Damn it, there I went and said fudge. I have the ingredients. I might as well sink even lower into this pit.
All because I have no impulse and portion control at work!! Normally, I'd chew gum, but I can't with my denture. I don't want to suck on candy. I don't know what to do.
And OMFG!!! I went to work freaking prepared, with my entire day planned out, points allotted. Then every damn time I walked by the corn dog nuggets, I ate one. Then I had mashed potatoes with gravy. Then some chips. Then a bowl of cereal after I got home from work. Then a pop tart. And a candy bar, a Slim Jim, and a peanut butter & nutella sandwich. Oh, then I ate the dinner I'd planned. And who knows what I will eat after I post this.
What the fudge??? Damn it, there I went and said fudge. I have the ingredients. I might as well sink even lower into this pit.
All because I have no impulse and portion control at work!! Normally, I'd chew gum, but I can't with my denture. I don't want to suck on candy. I don't know what to do.
Wednesday, January 5, 2011
Starting Strength/Turbo Fire - Week 2 - Wednesday
I had another unexpected long day at work but I was determined to make up my missed workout from yesterday. And if you know me, it should be no surprise that I'm a double-upper. So that's what I did. I doubled up and did yesterday's and today's workout after work.
Turbo Fire - Fire 30 - 240 calories burned
barbell bench press 5x5x65 lbs
glute ham raise 5x10
standing dumbbell press 2x8x25 lbs
bend over barbell row 3x8x65 lbs
squat 5x5x110 lbs
chin up 3x12 - 2 unassisted in each set
Turbo Fire - HIIT 15 - 119 calories burned
3 points for the weights, and 4 points for the cardio - 7 activity points.
Food:
banana [0] & cottage cheese [6]
(lots of) vegetable soup [4] & chicken tenders [8] - I was okay with the soup, but then I had some freaking chicken.
apple [0] & skim milk [2]
salad [0] w/ hard boiled egg [2], cheese [4], salsa [0] & olive oil [2]
dark chocolate [8]
20 ounces of water one coffee w/ skim milk [1] and several teas. I met my GHGs and used all of my daily and activity points, and have 33 weekly points remaining.
And I am going to be better prepared for tomorrow, in case I need to go in early and stay late. I made some baked oatmeal and hard boiled eggs. The oatmeal is already portioned out. I'm out of cottage cheese and the only fresh vegetable I have to take is carrots. I don't want to eat carrots at work until I get more comfortable with my partial denture. I can take yogurt though.
Turbo Fire - Fire 30 - 240 calories burned
barbell bench press 5x5x65 lbs
glute ham raise 5x10
standing dumbbell press 2x8x25 lbs
bend over barbell row 3x8x65 lbs
squat 5x5x110 lbs
chin up 3x12 - 2 unassisted in each set
Turbo Fire - HIIT 15 - 119 calories burned
3 points for the weights, and 4 points for the cardio - 7 activity points.
Food:
banana [0] & cottage cheese [6]
(lots of) vegetable soup [4] & chicken tenders [8] - I was okay with the soup, but then I had some freaking chicken.
apple [0] & skim milk [2]
salad [0] w/ hard boiled egg [2], cheese [4], salsa [0] & olive oil [2]
dark chocolate [8]
20 ounces of water one coffee w/ skim milk [1] and several teas. I met my GHGs and used all of my daily and activity points, and have 33 weekly points remaining.
And I am going to be better prepared for tomorrow, in case I need to go in early and stay late. I made some baked oatmeal and hard boiled eggs. The oatmeal is already portioned out. I'm out of cottage cheese and the only fresh vegetable I have to take is carrots. I don't want to eat carrots at work until I get more comfortable with my partial denture. I can take yogurt though.
Tuesday, January 4, 2011
Starting Strength/Turbo Fire - Week 2 - Tuesday
I didn't work out today. I had to go into work early, had a really crappy day, then I was asked to sub in the after school program so I did that and by the time I got home, all I wanted was a blanket and a bottle of vodka. I'm in such a crappy mood and if I don't get this stick out of my ass soon, I'm probably going to commit murder. I'm sick of being cold, I'm sick of not being able to eat solid food with my stupid partial in, I'm sick of my kid whining all the mother effing time, I'm sick of my husband working late (but then I bitch when he doesn't work, too, like last week he didn't get a paycheck). And I really don't want to hear, "Oh exercise will put you in a better mood!" Listen, you can stick those endorphins up your ass. I'm not in the mood.
Food:
three bean salad [7] w/ green pepper slices [0]
banana [0]
broccoli [0] & rice [9] - The rice at work is really good. I wanted a salad but I was having problems with my denutre staying put (yes, I have adhesive - I'm still trying to figure out how much to use. OBVIOUSLY, I didn't use enough!)
banana [0] & cottage cheese [6]
apple [0]
ground turkey [4] w/ lettuce [0], salsa [0] w/ olive oil [2], cheese [4] & beans [3]
One coffee w/ milk [1] and several teas. I used all of my daily points, barely met my GHGs, and have 34 weekly points remaining. I just wanted to stuff my face out of anger.
Food:
three bean salad [7] w/ green pepper slices [0]
banana [0]
broccoli [0] & rice [9] - The rice at work is really good. I wanted a salad but I was having problems with my denutre staying put (yes, I have adhesive - I'm still trying to figure out how much to use. OBVIOUSLY, I didn't use enough!)
banana [0] & cottage cheese [6]
apple [0]
ground turkey [4] w/ lettuce [0], salsa [0] w/ olive oil [2], cheese [4] & beans [3]
One coffee w/ milk [1] and several teas. I used all of my daily points, barely met my GHGs, and have 34 weekly points remaining. I just wanted to stuff my face out of anger.
Monday, January 3, 2011
Starting Strength/Turbo Fire - Week 2 - Monday
After I blogged last night, I ate badly. I blew through the rest of my weekly points and then some. I ate so badly, it gave me heartburn. I had some more dark chocolate, a Pop Tart, a corn dog, a bowl of cereal and a peanut butter and nutella sandwich. I think that's it. Oh, and two granola bars.
I'm going to do another year of Meatless Monday. These are the guidelines I follow.
Food
baked oatmeal [6]
mac & cheese sample [2], peas [6 mother effing points for 2 cups???!!!] - I had to taste the macaroni and cheese I made at work, so I counted points for it. And I had 2 cups of peas because I wanted something warm that wasn't meat or more mac & cheese. I didn't realize until I got home and looked it up that it's 3 points per freaking cup.
cottage cheese [6]
banana [0]
three bean salad [8] w/ cheese [2]
apple [0] & cottage cheese [6]
16 ounces of water, two coffees w/ milk [2] and several teas. I used all of my daily points, met my GHGs, and have 41 weekly points remaining. Stupid peas. And I'm just really hungry.
I'm going to do another year of Meatless Monday. These are the guidelines I follow.
Food
baked oatmeal [6]
mac & cheese sample [2], peas [6 mother effing points for 2 cups???!!!] - I had to taste the macaroni and cheese I made at work, so I counted points for it. And I had 2 cups of peas because I wanted something warm that wasn't meat or more mac & cheese. I didn't realize until I got home and looked it up that it's 3 points per freaking cup.
cottage cheese [6]
banana [0]
three bean salad [8] w/ cheese [2]
apple [0] & cottage cheese [6]
16 ounces of water, two coffees w/ milk [2] and several teas. I used all of my daily points, met my GHGs, and have 41 weekly points remaining. Stupid peas. And I'm just really hungry.
Sunday, January 2, 2011
Starting Strength/Turbo Fire - Week 1 - Sunday
I had some green pepper slices [0] and a banana [0] after I blogged last night.
Since Sunday is my "official" weigh in day, I weighed in and I'm up half a pound. I can't break this plateau. I think I am going to start eating more of my weekly points. I don't think I'm overeating. So I am going to spread them out a bit throughout the week, and aim to eat at least 3 per day.
Food:
baked oatmeal [6] & banana [0]
cheese [2] omelet [3] w/ sauteed [1] onions & peppers [0] and sweet hot sauce [1], toast [3] w/ butter [2]
dark chocolate [2]
peanut butter banana smoothie [7]
cheeseburger [15] w/ brown rice [6]
Two coffees w/ milk [2] and several teas. I blew through my daily points, for sure, met my GHGs and have 16 weekly points going unused. I feel like a pig, but I was hungry.
Since Sunday is my "official" weigh in day, I weighed in and I'm up half a pound. I can't break this plateau. I think I am going to start eating more of my weekly points. I don't think I'm overeating. So I am going to spread them out a bit throughout the week, and aim to eat at least 3 per day.
Food:
baked oatmeal [6] & banana [0]
cheese [2] omelet [3] w/ sauteed [1] onions & peppers [0] and sweet hot sauce [1], toast [3] w/ butter [2]
dark chocolate [2]
peanut butter banana smoothie [7]
cheeseburger [15] w/ brown rice [6]
Two coffees w/ milk [2] and several teas. I blew through my daily points, for sure, met my GHGs and have 16 weekly points going unused. I feel like a pig, but I was hungry.
Saturday, January 1, 2011
Starting Strength/Turbo Fire - Week 1 - Saturday
Weigh in day for a new year - 128.5. So I lost 6 pounds in 2010. I did measurements and some were up, some were down from the last time. You'd think after taking measurements for 3+ years I'd be more confident in my abilities. Maybe I don't take them enough. I should buckle down and do them monthly, rather than every 3-6 months.
On to the workout.
front squat 1x3x45 lbs, 4x3x55 lbs - I really freaking hate these. Fortunately, I don't do them every week.
barbell bench press 1x1x85 lbs - It took me forever to figure this out. I spent more time adjusting weights than doing the lift. I started with 105 pounds and just moved down from there. I didn't want to tire myself with "lower" weights so I went backwards.
dead lift 1x5x125 lbs - Heaviest to date, and only 3.5 pounds under body weight. Not impressive but I will take it.
Interesting workout, the rep scheme, I mean. Quick, too. I followed up with HIIT 15 from Turbo Fire, then did some stretching on my own. I burned 126 calories. For everything, I'm going to take 2 activity points.
Food:
apple [0] & cottage cheese [3]
cheese [2] omelet [3] w/ sauteed [1] onions, green peppers & garlic [0] & sweet hot sauce [1], toast w/ butter [3]
banana [0] & part of a Pop Tart [3]
risotto [9] & bear loin in phyllo dough [10]
cheese [2]
30 ounces of water, two coffees w/ milk [2] and several teas. I used all of my daily and activity points, and have 37 weekly points remaining.
On to the workout.
front squat 1x3x45 lbs, 4x3x55 lbs - I really freaking hate these. Fortunately, I don't do them every week.
barbell bench press 1x1x85 lbs - It took me forever to figure this out. I spent more time adjusting weights than doing the lift. I started with 105 pounds and just moved down from there. I didn't want to tire myself with "lower" weights so I went backwards.
dead lift 1x5x125 lbs - Heaviest to date, and only 3.5 pounds under body weight. Not impressive but I will take it.
Interesting workout, the rep scheme, I mean. Quick, too. I followed up with HIIT 15 from Turbo Fire, then did some stretching on my own. I burned 126 calories. For everything, I'm going to take 2 activity points.
Food:
apple [0] & cottage cheese [3]
cheese [2] omelet [3] w/ sauteed [1] onions, green peppers & garlic [0] & sweet hot sauce [1], toast w/ butter [3]
banana [0] & part of a Pop Tart [3]
risotto [9] & bear loin in phyllo dough [10]
cheese [2]
30 ounces of water, two coffees w/ milk [2] and several teas. I used all of my daily and activity points, and have 37 weekly points remaining.
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