Did cardio. Drank water. Food was off to an iffy start because I woke up late.
cottage cheese
egg salad on whole wheat roll
coffee w/ cream
carrots
chicken breast
corn
cubed steak
tea w/ cream
homemade protein bar
Calories - 1350
Carbs - 116 (19 fiber)
Protein - 145
Fat - 38
C/P/F Ratio - 33.4/41.7/24.9
Thursday, January 31, 2008
Protein Bar recipe
I can't remember where I found this - probably lowcarbfriends.com - but it was in my BFFM/BFL binder. I made the chocolate version.
Preheat oven to 350F
3 cups rolled oats
1 cup (about 92 grams/1 pouch) dry milk
4 scoops (120 grams) protein powder (chocolate or vanilla)
1/2 cup (about 16 grams) Splenda
1 cup (230 grams) low fat cottage cheese
1/2 cup egg substitute
1/2 cup unsweetened applesauce
1/2 cup sugar free Davinci syrup (chocolate or vanilla)
In one bowl, mix the dry ingredients. In another bowl, mix wet ingredients. Stir the wet ingredients into the dry ingredients and mix well. Pour into a well greased (nonstick spray) 9x13 inch pan. Bake 15-20 minutes. Let cool on wire rack. Cut into bars.
Nutritional information for the chocolate bars I made
Cut into 9 bars (which the original recipe calls for):
205 calories
3 g fat
28 g carbs (3 g fiber)
20 g protein
Cut into 12 bars:
154 calories
2 g fat
21 g carbs (2 g fiber)
15 g protein
Cut into 16 bars (what I ended up with):
115 calories
1.7 g fat
16 g carbs (1.6 g fiber)
11 g protein
The verdict:
They aren't horrible. Slightly sweet with an oatmeal texture. I'll make them again. My 3 year old loves them! I might blend the cottage cheese in the food processor first, rather than just mixing it in. Oh, and even though I sprayed the heck out of my pan, it still stuck to it, so I'll use parchment paper next time.
Pics:
whole thing in pan
single serving
Preheat oven to 350F
3 cups rolled oats
1 cup (about 92 grams/1 pouch) dry milk
4 scoops (120 grams) protein powder (chocolate or vanilla)
1/2 cup (about 16 grams) Splenda
1 cup (230 grams) low fat cottage cheese
1/2 cup egg substitute
1/2 cup unsweetened applesauce
1/2 cup sugar free Davinci syrup (chocolate or vanilla)
In one bowl, mix the dry ingredients. In another bowl, mix wet ingredients. Stir the wet ingredients into the dry ingredients and mix well. Pour into a well greased (nonstick spray) 9x13 inch pan. Bake 15-20 minutes. Let cool on wire rack. Cut into bars.
Nutritional information for the chocolate bars I made
Cut into 9 bars (which the original recipe calls for):
205 calories
3 g fat
28 g carbs (3 g fiber)
20 g protein
Cut into 12 bars:
154 calories
2 g fat
21 g carbs (2 g fiber)
15 g protein
Cut into 16 bars (what I ended up with):
115 calories
1.7 g fat
16 g carbs (1.6 g fiber)
11 g protein
The verdict:
They aren't horrible. Slightly sweet with an oatmeal texture. I'll make them again. My 3 year old loves them! I might blend the cottage cheese in the food processor first, rather than just mixing it in. Oh, and even though I sprayed the heck out of my pan, it still stuck to it, so I'll use parchment paper next time.
Pics:
whole thing in pan
single serving
Wednesday, January 30, 2008
Challenge 3 Day 10
Weights were fantastic today!!! I bumped up and did 3x5:
goblet squats - 20 lbs
Romanian deadlifts - 47 lbs
lat pull downs - 17.5 lbs
Arnies - 20 lbs (and these were rough!!!)
one arm db rows - 20 lbs
low incline db press - 20 lbs
ball crunches - I actually do these as part of my warm up, 3x10
Food is ok. Calories could be higher, but I don't feel like I'm starving and I'm not lacking energy. I'm getting my protein, though.
cottage cheese
toast
chicken sandwich w/ mustard
chicken breast
green beans
coffee w/ cream
carrots
egg salad on whole wheat roll
tea w/ skim milk
shrimp
brown rice
tea w/ skim milk
tea w/ skim milk
air-popped popcorn
Calories - 1272
Carbs - 144 (28 fiber)
Protein - 127
Fat - 29
C/P/F Ratio - 43/37.8/19.2
goblet squats - 20 lbs
Romanian deadlifts - 47 lbs
lat pull downs - 17.5 lbs
Arnies - 20 lbs (and these were rough!!!)
one arm db rows - 20 lbs
low incline db press - 20 lbs
ball crunches - I actually do these as part of my warm up, 3x10
Food is ok. Calories could be higher, but I don't feel like I'm starving and I'm not lacking energy. I'm getting my protein, though.
cottage cheese
toast
chicken sandwich w/ mustard
chicken breast
green beans
coffee w/ cream
carrots
egg salad on whole wheat roll
tea w/ skim milk
shrimp
brown rice
tea w/ skim milk
tea w/ skim milk
air-popped popcorn
Calories - 1272
Carbs - 144 (28 fiber)
Protein - 127
Fat - 29
C/P/F Ratio - 43/37.8/19.2
Tuesday, January 29, 2008
Challenge 3 Day 9
I only did 20 minutes on the elliptical today. I'll bump up to 30 minutes next week. Maybe. I might try some HIIT with it. I like higher intensity, less time.
I was adding weights to my crap for tomorrow and did some curls with the dumbbells - 20 pounds! Go me. I only did 1 set of 5, but I probably could do 3x5 properly. I don't plan to add curls to my program right now. I hate curls.
Food was ok. I got off to a bit of a rocky start because I went a long time between meals, but I managed to get my calories up a bit. And I'm very proud of myself for NOT buying the junk food I wanted at the store.
hard boiled egg
cottage cheese
coffee w/ cream
chicken sandwich w/ mustard & pepper jack cheese
carrots w/ sour cream, mayo, mustard dip
stroganoff w/ whole wheat noodles & venison
tea w/ skim milk
tea w/ skim milk
Calories - 1344
Carbs - 106 (14 fiber)
Protein - 129
Fat - 46
C/P/F Ratio - 31.1/38/30.8
I was adding weights to my crap for tomorrow and did some curls with the dumbbells - 20 pounds! Go me. I only did 1 set of 5, but I probably could do 3x5 properly. I don't plan to add curls to my program right now. I hate curls.
Food was ok. I got off to a bit of a rocky start because I went a long time between meals, but I managed to get my calories up a bit. And I'm very proud of myself for NOT buying the junk food I wanted at the store.
hard boiled egg
cottage cheese
coffee w/ cream
chicken sandwich w/ mustard & pepper jack cheese
carrots w/ sour cream, mayo, mustard dip
stroganoff w/ whole wheat noodles & venison
tea w/ skim milk
tea w/ skim milk
Calories - 1344
Carbs - 106 (14 fiber)
Protein - 129
Fat - 46
C/P/F Ratio - 31.1/38/30.8
Monday, January 28, 2008
Challenge 3 Day 8
I bumped up to 3 sets of 10 today for my strength training, so I think I'm ready to add weight and go to 3x5. Except for Arnold presses. Those things suck. And I got 20 minutes on the elliptical, moderate intensity. I guess I am ready to get back into regularly scheduled cardio. I was going to go the HIIT route, but I think I'll do some longer steady state sessions for a while.
Food was better today, too. Hopefully it will keep up.
cottage cheese
hard boiled egg
toast
chicken sandwich
coffee w/ cream
fortified French toast
tea w/ skim milk
yogurt
tuna patties on whole wheat rolls w/ cheese & mustard
tea w/ cream
Calories - 1477
Carbs - 128 (29 fiber)
Protein - 164
Fat - 53
C/P/F Ratio - 31.1/39.9/28.9
Food was better today, too. Hopefully it will keep up.
cottage cheese
hard boiled egg
toast
chicken sandwich
coffee w/ cream
fortified French toast
tea w/ skim milk
yogurt
tuna patties on whole wheat rolls w/ cheese & mustard
tea w/ cream
Calories - 1477
Carbs - 128 (29 fiber)
Protein - 164
Fat - 53
C/P/F Ratio - 31.1/39.9/28.9
Sunday, January 27, 2008
Challenge 3 Day 7
I love Cheerios. They were BOGO free at the grocery store, and are perfect for my post workout meals. Yay! Unfortunately, a serving of Cheerios is not much. :(
On the bright side, weigh in today puts me at 144.5, so less than 30 pounds to goal. Since January 1, 2007, I have lost 46.5 pounds. I need to get around to doing measurements. I haven't done any since I started my second BFL challenge at the end of November. Maybe I'll do them at the end of February. That actually sounds like a good idea - I'll do my current program until then, and on March 1, start Baby Got Back properly.
Food was better today, thanks to the endless tea with cream. I will have to switch to milk though - 300 of my calories today were from the light table cream. Plus, it's not cheap to buy around here. So maybe I'll just put the cream in my coffee and stick with skim milk in my tea.
coffee w/ cream
cottage cheese
Cheerios w/ skim milk
tea w/ cream
chicken sandwich w/ mustard & pepper jack cheese
tea w/ cream
pinto beans
green beans
pork loin
tea w/ cream
tea w/ cream
Calories - 1462
Carbs - 115 (23 fiber)
Protein - 124
Fat - 61
C/P/F Ratio - 30.6/32.9/36.5
On the bright side, weigh in today puts me at 144.5, so less than 30 pounds to goal. Since January 1, 2007, I have lost 46.5 pounds. I need to get around to doing measurements. I haven't done any since I started my second BFL challenge at the end of November. Maybe I'll do them at the end of February. That actually sounds like a good idea - I'll do my current program until then, and on March 1, start Baby Got Back properly.
Food was better today, thanks to the endless tea with cream. I will have to switch to milk though - 300 of my calories today were from the light table cream. Plus, it's not cheap to buy around here. So maybe I'll just put the cream in my coffee and stick with skim milk in my tea.
coffee w/ cream
cottage cheese
Cheerios w/ skim milk
tea w/ cream
chicken sandwich w/ mustard & pepper jack cheese
tea w/ cream
pinto beans
green beans
pork loin
tea w/ cream
tea w/ cream
Calories - 1462
Carbs - 115 (23 fiber)
Protein - 124
Fat - 61
C/P/F Ratio - 30.6/32.9/36.5
Saturday, January 26, 2008
Challenge 3 Day 6
Workout was great today! I used the same weights and reps as Thursday. I'm going to shoot for 10 reps on Monday. The only thing I don't like is the ab workout. I think I'm going to go back to doing the Ab Boot Camp. I'll have to think about it. Or maybe drop abs altogether. My body fat will never be low enough to see the definition there, and my core gets a workout from the other exercises. Maybe some pilates instead of the boot camp. Crap, I don't know.
Food has not been so good. I knew if I joined the challenge on my private board that I'd fall into this trap. I'm afraid to eat because I want to win, and more than that, I just want these last 30 pounds gone. I know that eating so little is not the way to do it. But really, I'm not starving myself - most days I am over 1200 calories. Still, that goes against everything I've learned the last 6 or 7 months about eating - that I don't need a huge deficit to lose weight. I can rationalize and say that the lower calories lately makes up for the lack of cardio, but who am I kidding? Even if I were doing my cardio (which will resume next week), I would probably be just as hesitant to eat. I have to get out of this habit.
hard boiled egg
chicken sandwich w/ mustard
coffee w/ cream
cottage cheese
carrots
tea w/ cream
shrimp
cauliflower w/ oriental sauce
tea w/ cream
tea w/ cream
Calories - 1063
Carbs - 74 (11 fiber)
Protein - 98
Fat - 42
C/P/F Ratio - 27.7/36.7/35.7
Food has not been so good. I knew if I joined the challenge on my private board that I'd fall into this trap. I'm afraid to eat because I want to win, and more than that, I just want these last 30 pounds gone. I know that eating so little is not the way to do it. But really, I'm not starving myself - most days I am over 1200 calories. Still, that goes against everything I've learned the last 6 or 7 months about eating - that I don't need a huge deficit to lose weight. I can rationalize and say that the lower calories lately makes up for the lack of cardio, but who am I kidding? Even if I were doing my cardio (which will resume next week), I would probably be just as hesitant to eat. I have to get out of this habit.
hard boiled egg
chicken sandwich w/ mustard
coffee w/ cream
cottage cheese
carrots
tea w/ cream
shrimp
cauliflower w/ oriental sauce
tea w/ cream
tea w/ cream
Calories - 1063
Carbs - 74 (11 fiber)
Protein - 98
Fat - 42
C/P/F Ratio - 27.7/36.7/35.7
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