Monday, January 31, 2011

Want to lean out the wrong way? Catch my cold ;)

That would be the one perk of a nasty bug – I’m down 3.5 lbs. Not exactly a good way to lean out though. I guarantee a good portion of that is my lean mass getting cannibalized. Boo.

Day 24

Monday, January 31, 2011

Nasty Cold Bug = My Kryptonite

I agree, that is too melodramatic. Sorry =)But seriously, this thing is taking me out. I should be in bed right now, would really really love to be and it is 6:48 pm. As soon as C is in bed I will be too though. I’m more into doing sports than watching them, but think of your favorite and this would be how the tournament has fared so far:

Training: 0 Studying for midterms: 0 Sleep: 2 Getting better: 0 Nasty ass cold bug: 1

8 am C the Chef

2/3 Krusteaz Blueberry Waffle
Smeared with ½ T of PB
¾ cup sliced strawberries
1/2 scoop vanilla MyoFusion shaken with water (lumpy eww)

For some reason he felt really strongly that we both have waffles so I added PB for protein for me and cals and fat for him

It wasn’t that good, but we both ate all of our strawberries…they do have a higher vitamin C content than oranges…

11:30 am MKTG 380 Finally found some appetite

1 Strawberry Chobani
Gross zero cal Pepsi Maxx I think I’m done with those

12:00 pm Lunch with Hannah

Brought homemade chicken noodle soup from my freezer that my mom came over, made, and froze for me last quarter when I went down like a sack of bricks

3 pm Tax Snack

1 Bottle Punch Gatorade (130 cals)
½ an Odwalla superfood bar Hannah gave me it was pretty tasty (100 cal)

Hannah offered up the tea she acquired over break too, but the hot stuff hasn’t been a good thing the last few days (good friend though huh?=)

6:30 pm Dinner
yeah yeah night time carbs I know least of my worries at the moment

Lean Cuisine Spaghetti
½ yellow bell pepper
8 oz. Random frozen breaded chix (not great on cals (380) – higher fat content from breading)
Lemon Echinacea Tea

Daily Cal Tally

1,485 Ingested
(1,448) BMR
(0) Unless you count freezing my ass off on campus as some sort of calorie burn
37 Net gain

Sunday, January 30, 2011

What's Gotta Give?

Day 23

January 30, 2011

I have this old good friend Eli. We go way back, like circa 7th grade. We have different approaches to our respective endeavors and we both garner our desired results most of the time, although I'd say he has substantially fewer dramatic complete misses on his record than I. That would be because his general rule of thumb in taking up with commitments, especially ones of the physical fitness variety is to only do things that are sustainable in the long term. Sounds like smart practical thinking right? I agree. My problem is while I recognize the intelligence of that I can't bring myself to do it. I know how to do zero, I know how to do sixty, I just have no idea how intentionally capping out at forty is supposed to work.

I haven’t done any cardio since Friday morning and I haven’t done any weights since Thursday afternoon. I think the earliest I will return to either is going to be Wednesday. That can’t be good, but it is what it is. I’m more worried about midterms right now than my training. I haven’t put down a deposit on an overpriced custom sparkly bikini not fit for swimming (aka competition suit) yet so if I have to decide to not do the Emerald Cup than my forfeited sunk costs will be negligible. I don’t want to quit, but oh, what was the name of that movie whose plot doesn’t apply at all, but whose title does, ah right Something’s Gotta Give. I’ve been averaging only 6 hours of sleep a night for over a month now and that doesn’t cut it for me. I really need 8 to sustain my immune system. I’m pretty sure C had this same cold a week and a half ago, but he only ever had the cough never a fever. The same thing happened around fall quarter midterms, he and I both got a cold, him first then too, and I got knocked out an entire weekend with a fever while he was fine. Then my congestion hung on for another 4 weeks. I’m thinking we react so differently to the same bugs because he averages more than twice the sleep daily I do, 12-13 hours, and he doesn’t choose to steep himself in stress all the time like I do (thank goodness – he is only 3 after all!). There’s little I can do to eliminate the stress, but I can make choices to garner more sleep. If I sleep an extra 2 hours nightly I will lose 14 hours a week of productive time, basically the amount of time I now commit to training. So the opportunity cost of committing to the Emerald Cup is a weakened immune system and a heightened risk of overall unaffordable downtime and the opportunity cost of adequate sleep and a strengthened immune system is giving up which irritates me, ah trade-offs. That is why my original goal was the Washington Ironman. It takes place in the very beginning of October so 6 of the last 7 weeks pre-competition I’m off from school. That allows me to commit to what is needed without overextending myself as I am now. Just a silly side note, but I have to pause and laugh because despite my intense dislike of all things econ I sure have a propensity to integrate basic econ lingo into daily life applications: sunk costs, opportunity costs, trade-offs. I guess I just need to calculate whether the demand for the competing in the Emerald Cup or the demand for taking better care of myself is more elastic, haha. It isn’t an obvious choice to me. Fixating on goals to the point of mild self-detriment is a longstanding personality attribute. I’m not going to make any firm decisions until I am feeling better and can get back in the gym and see how much strength I’ve lost and get back my midterm grades and see how much I’ve lost there too.

8:00 am ½ Breakfast

1 peach Chobani NF Greek Yogurt (14 g protein)
Went back to bed, sort of.

10:30 am Other Half

½ cup oatmeal with 1/3 cup blueberries

12:45 pm Lunch

1 bowl chicken noodle soup
1 orange
Hot tea

2:20 pm Snack

200 cals raw almonds
Fuji apple
Hot tea

6:30 pm Dinner

1 strawberry Chobani NF Yogurt
1 chili lime chicken patty with a 100 cal high fiber bun & greens
½ yellow bell pepper
4 oz. veggie soup
1 zero cal Pepsi Maxx

I decided to do a set of push-ups before bed just to be able to say I did 0.01% of something instead of a straight nothing, but that was actually mostly dumb. It wasn’t real failure at 17 ½ reps I could have paused and kept going, but I was feeling overheated and generally shitty so I decided to quit while I was behind.

Daily Cal Tally

1,380 Ingested
(1,448) BMR
(0) Forced Rest (I want my health/general energy back!)
(68) Net Loss

Saturday, January 29, 2011

Fever, fever, go away, please don't come back another day

Day 22

Saturday, January 29, 2011

That bit about resting a fever? Yeah, damn. I ran one during the night that capped out at 101.5 degrees at 12:30 am so no training for me today. Respecting when rest is called for isn’t any fun. I am eating extremely carefully though to avoid the loss of lean mass during the unwanted down time.

7:45 am Protein + Vitamin C

1 scoop delicious vanilla MyoFusion with water, ice, and 3 big strawberries (for vitamin C) in my bullet

Back to bed. C was very sweet; he came and tucked me in and then brought me the huge body pillow he keeps in his bed. He also hoisted up my water bottle to tell me to have a drink.

10:30 am Breakfast

¾ cup TJ’s vanilla almond clusters with NF milk

12:45 pm Lunch

1 serving egg white, spinach, and asparagus crust less quiche
1 broiled tomato
¼ cup brown rice (I served myself a ½ cup but it was still on the plate an hour later – just not feeling an appetite)
Hot tea

1 can Pepsi Maxx zero cal (Yes, I know that despite the zero cals diet soda is still bad for you, but the cold fizz feels good on my sore throat)

3:30 pm Chills, 100.7 fever and a healthy snack

200 cal pack of raw almonds
Fuji apple
Hot tea
Big fuzzy blanket from Costco that I love and tax book

5:00 pm 101.6

100 cals orange Gatorade

5:30 pm Nap

Luckily C’s dad had him most of the day so I was able to sleep extra and study a little although I seriously doubt that much of what I read stayed in my head.

6:45 pm Dinner-ish

½ orange
Chicken noodle soup

7:15 Protein Shake #2 + another 7 g protein

1 scoop delicious vanilla MyoFusion with water and ice in my bullet
1 T peanut butter

Daily Cal Tally

1,490 Ingested
(1,448) BMR
(0) Forced Rest Day
42 gain posted

Friday, January 28, 2011

Sweat a Cold Rest a Fever

That's my calorie splurge (545) but totally clean lunch over there. Tasty. Kept my daily cal total in line too =)

I woke up with a sore throat yesterday morning, I just remained in optimistic denial until this afternoon when it wiped my energy and the DOMS from Wednesday's lower body and yesterday's back and arms suddenly hit full force. Bleh.

I am a FIRM BELIEVER in the title adage, but I can't just be my hardcore can't phase me self and pretend I'm fine on this one. Why? Because I have 4 midterms coming up pronto: 2/2, 2/3, 2/8, and 2/9. The problem with having a longstanding GPA streak is that if you finally lose it and if there were some obvious new variables in that quarter, oh say such as committing 15* hours a week of time you don't have to becoming a figure competitor, then that variable is going to get scapegoated for the downfall. There are other variables, like that I'm taking 16 instead of 12 credits this quarter, but I took 20 twice and 21 once at Skagit and it didn't take me down. I also have Econ right now and that is my WEAKEST subject, I almost lost my GPA to the 200 level micro and macro classes at Skagit, but kept it in the end by mere tenths of percentage points. So you can see where if I continue to push myself through the weekend, get really sick, do a shitty job of studying, and blow my midterms that it might make my new hobby look a tad guilty.

* 15 hours? How did I get that figure? I scrolled back through my posts and Saturday 1/22 - Friday 1/28 today I have been doing weights and cardio for 10 hours and 40 minutes. That's with Saturday being weak, no workout at all, and today being weak as well, only 40 min of cardio nothing more. All the food prep and packing is at least 30 min a day so there ya go, that's where my 15 hours came from. Ideally, I will find a way to start logging 15 hours a week of straight weights and cardio. It's like a part time job, it just doesn't feel like work, ha =)

Summarized: My team lost for the next couple days, boo. School: 1 Training: 0

Typing that made me really want to go get on my elliptical instead of in bed, huh. Is that strange or just standard reverse psychology?

Day 21

6:30 am 40 min Cardio

“Cardio Blast” Elliptical program x 2

7:15 am Protein Shake #1

1 scoop delicious vanilla MyoFusion with water and ice in my bullet

8:10 am Breakfast

1 cup TJ’s Vanilla Almond Oat Clusters with NF milk
3 Strawberries

10:30 am MKTG 380 Snack

Raw Almonds (200 cal pack)
Fuji apple
Hot tea

12:45 pm Big Lunch

6 oz. baked Tilapia
¼ cup leftover guacamole
1.5 cups mixed greens with sprinkle rice wine vinegar
1 cup brown rice with ponzu
4 castelvetrano olives
Hot tea

5:20 pm Dinner

1 serving egg white spinach asparagus crust less quiche (170 cals)
½ cup oatmeal with 1/3 cup strawberries & blueberries
Hot tea

7:15 pm Protein Shake #2 / Protein Treat!

1 scoop milk chocolate MyoFusion with water and ice in my bullet
1 tablespoon wonderful peanut putter!

Daily Cal Tally:

1,875 cals ingested
(1,448) BMR
(436) am Cardio


9 cal gain posted today on account of my workout shortage.

A “disclosure note” about my calorie “financial statements,” I realize that BMR is how many cals you burn if you simply stay in bed the entire day and don’t move at all and that walking around campus with my heavy ass backpack, giving C a piggyback ride, and even doing the dishes all burn cals too, but for the sake of simplicity I’m only tracking what I eat and my training burn, or to really stick to the accounting theme, the “material” income and expenses, ha. I also realize that that was one hell of a run on sentence, but too bad.

I read an article in F&M Hers awhile back that details a sample meal plan based on the proper protein / healthy fat / carb ratios and the last mini meal on it was a spoon of peanut butter with a protein shake before bed. Ever since reviewing that I’ve been thinking about how yummy that sounded. I have also been out of peanut butter, thus the delay. I grabbed some today and looking forward to my last munch kept me totally straight at dinner too. It’s been a week and a half so I am technically entitled to my second cheat meal now, but I’m not craving it so I’m going to bank that for later =)

Off to bed before 8 pm, umm yeah, I really cannot afford for this cold to be a bad one so sleep is going to have to be prioritized over cardio / studying / cleaning / facebooking / you know, all the things I get in while C sleeps, for at least the next day or two. I’m hoping to get back on 2 a day cardio sessions on Sunday, we will see, if not Monday for sure. Night night =)

Thursday, January 27, 2011

Ode to my iPod

If I ever place in a competition and have the occasion to give an impromptu speech (except I don’t think they do that – it isn’t the Emmys after all) I will first and foremost have to thank my iPod. No, seriously. I HAVE TO HAVE IT to train. Without the distraction / mesmerizing qualities of really loud music blasting in my ear I would not be doing even 20% of what I do. That goes for both time and weight. Music rocks ;) I need it. Without it I might realize that what I’m doing is really hard or that I’m completely out of breath or completely slick with sweat or start thinking I can’t do the last 3 reps or that I really don’t want to stay on this StairMaster for another 22 minutes. You get the idea.

iPod, I love you.

I usually stock my gym playlists with a lot of Nelly, Rihanna, Diddy, Usher, Jay-Z, Lady Gaga, David Guetta, Eminem, Kanye, Akon, etc. My top two songs right now are Diddy Dirty Money & Skylar Grey Coming Home and Theory of a Deadman All or Nothing. You get the idea. But I am also REALLY bad about freshening up my playlists. So I will have a gym playlist that is stagnate for like 5-6 weeks. Umm yeah, it’s bad. This sometimes results in my braving the “Purchased” playlist, as in everything I've got, mid-workout to break it up.

Today I had some random, but totally perfect pulls. In the middle of my time on the Stairs I pulled Sad but True by Metallica. It was just the right thing to get me through it. Then, finishing up my workout with push-ups to failure I pulled Rebel Yell by Billy Idol. I think I would have had lower #s on my to failure sets if not for that song. It hit just right too. You’re probably laughing, but really, try doing push-ups with that song on full blast. =)

In other news, I pushed up my bent over single arm rows to 40 lbs! (That is a 40 lb dumbbell in one hand!) I’d like to thank my iPod again, and T.I. Live Your Life, for those two last heavy sets. I’m starting to roll with the boys on some of my weights. It’s awesome =)

Day 20

Thursday, January 27, 2011

6:15 am Cardio 40 min

Elliptical “Hill Climb” Program x 2
Quick Stretch

7:40 am Breakfast / Protein Shake #1

1 scoop delicious vanilla MyoFusion with water and ice in my bullet
½ cup oatmeal with ½ cup fresh strawberries (on sale at Haggen – good ones!)

11:30 am Lunch

1 cup cottage cheese
1 cup fresh strawberries
1 Lemon Zest Luna bar
Hot tea

2:10 pm Mid-afternoon snack

1 ½ cups mixed greens with balsamic dressing
Healthy Choice Roasted Chicken Verde Steamer (240 cals, 14 g protein, 3.5 g fat, 37 g carbs)
Hot tea

2:30 -4:25 pm Training Arms and Back @ The SRC

1)Bicep Curls Drop Sets (full set 1st arm, then switch)

Set 1: 25 lbs x 8 reps, 20 lbs x 8 reps
Set 2: 25 lbs x 10 reps, 20 lbs x 12 reps
Set 3: 25 lbs x 6 R arm, x 4.5 L arm (muscle failed) completed rep set @ 20, 20 lbs x 6 reps

Superset with

2)Overhead Triceps Extensions

Set 1: 25 lbs x 10 reps, 20 lbs x 6 reps, 15 lbs x 8 reps
Set 2: 25 lbs x 8 reps, 20 lbs x 6 reps, 15 lbs x 6 reps
Set 3: 15 lbs x 12 reps

3)Front Raises (both arms simultaneously)

Set 1: 10 lbs x 10 reps
Set 2: 10 lbs x 10 reps
Set 3: 10 lbs x 10 reps

Superset with

4)Lateral Raises (both arms simultaneously)

Set 1: 10 lbs x 10 reps
Set 2: 10 lbs x 10 reps
Set 3: 10 lbs x 10 reps

5)Dumbbell Straight-arm Pull-overs

Set 1: 20 lbs x 10 reps
Set 2: 20 lbs x 10 reps
Set 3: 25 lbs x 8 reps

Superset with

6)Sitting Leg Hugs (abs)

3 sets x 12 reps each

7)Dumbbell Bent Over Single Rows
(full set, then switch arms)

Set 1: 25 lbs x 10 reps per arm
Set 2: 30 lbs x 8 reps per arm
Set 3: 35 lbs x 6 reps per arm
Set 4: 40 lbs x 6 reps per arm
Set 5: 40 lbs x 6 reps per arm

Superset with

8)Triceps Kickbacks (full set, then switch arms)

Set 1: 15 lbs x 8 reps per arm
Set 2: 15 lbs x 10 reps per arm
Set 3: 15 lbs x 10 reps per arm

9)Lat Pull Downs

Set 1: 70 lbs x 8 reps wide grip x 8 reps reverse medium grip
Set 2: 85 lbs x 6 reps wide grip x 6 reps reverse medium grip
Set 2: 100 lbs x 4 reps wide grip x 4 reps reverse medium grip

10)Seated Rows 2 Ways
(Standard and Single Arm)

Set 1:70 lbs x 8 reps standard, 40 lbs x 6 reps single arm
Set 2:70 lbs x 6 reps standard, 40 lbs x 5reps single arm
Set 3:70 lbs x 6 reps standard, 40 lbs x 4 reps single arm


The Stairs of course!

There’s something about the various women I know who compete and others I’ve seen around Gold’s ~ they ALL are ALWAYS on the StairMaster. I’m not going to question it ~ just do it ;)

30 min

Calorie Burner Program

Level 10

304 cals burned ~ 3.01 miles ~ 144 floors climbed

12)Push-ups to failure!
(with stretching in between sets)

Set 1: 21 ½ push-ups to muscle failure
Set 2: 16 ½ push-ups to muscle failure
Set 3: 10 ½ push-ups to muscle hour

Cool, between this and this morning’s cardio session I’ve trained for 2 hours and 35 minutes today =)

5:30 pm Shopping

Raw almonds (150 cals worth)

We went to Trader Joe’s to get a few things, one of which was almonds. They handily have a big pack of almonds portioned into 200 cal packs. C wanted to have some while we were shopping and only ate about ¼ of the package so I finished them. Otherwise I would have had a Larabar. I definitely needed something small right then to prevent me from overeating at dinner later.

6:45 pm Dinner

6 oz. baked tilapia
1 big scoop fresh guacamole (1 small avocado, diced shallots, garlic, roma tomato, jalapeno, lime juice, and seasoning salt)
1 serving TJ’s Multigrain Savory Thins (They’re pretty low cal for a cracker and you get 17 for 130 cals)
2 cups miso soup (90 cals + crazy amounts of sodium – definitely won’t be ingesting this within a month of the Emerald Cup! Hmmm I should do sushi for one of my cheat meals + that veggie tempura mmmmm)

9:00 pm Protein Shake #2

1 scoop milk chocolate MyoFusion with water and ice in my bullet

Almost Forgot! Today’s Stats:

1,815 cals ingested
(1,448) BMR
(1,248) Training*
(881) Net Loss

* (424 elliptical am session + 80 min lifting weights (approx. 520 @ 390 /hour rate) + 304 StairMaster session)

Good deal =)

Wednesday, January 26, 2011

IT'S ON!!!!!!!!!!!!!!!!!!!!!! =)

I decided to do it, hehehehehehehehehe =)

NPC Registration Card filled out and ready to mail with payment. Check!

Room booked at discount block rate at the host hotel. Check!

2011 Emerald Cup Competitor Registration for the 5’4”-5’5” Figure class submitted online. Check!

Coming to terms with the sticker shock of a sparkly bikini not meant for swimming. Check!

Learning new lingo: Bikini Bite, Posing Oil, Stage Tan, etc. Check!

Only ingested 1,590 calories today. Check!

Trained Legs + Cardio today. Check!

Hehehehe =)

IT’S ON!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Psst don't worry I gave them my full name, address, phone number, etc. when I registered, I just thought I'd edit the image for the sake of a little internet privacy.

Day 19

Wednesday, January 26, 2011

No cardio this morning. C woke up an hour earlier than usual. It was bound to happen eventually and it made for a nice start to the day with some extra time together which made for a great drop-off at preschool (vs. the frequent hard ones where he wants me to stay)

7:45 am Breakfast / Protein Shake #1

1 scoop delicious vanilla MyoFusion with water and ice in my bullet
½ cup oatmeal with 1/3 cup blueberries

11:00 am MKTG 380 Snack

I’m spacing meals farther apart today (+/- 3 hours) to help lower the total intake.
1 serving egg white spinach crust less quiche
1 Fuji apple
Hot tea

Training Legs @ the SRC 12:00 -1:45 pm

1)Smith Machine Squats & Lunges

Set 1: 65 lbs x 8 Skier Squats x 8 Back Squats x 8 Lunges per Leg
Set 2: 95 lbs x 8 Skier Squats x 8 Back Squats, 85 lbs x 8 Lunges per Leg
Set 3: 115 lbs x 8 Skier Squats x 8 Back Squats, 75 lbs x 8 Lunges per Leg
Set 4: 105 lbs x 8 Skier Squats x 8 Back Squats, 75 lbs x 8 Lunges per Leg

Superset with

2) Dumbbell Step Ups (holding a 15 lb db in each hand stepping onto a tall box)

3 sets x 10 reps each leg (not alternating)

3)Front Squats (with a Rack)

Set 1: 45 lbs x 10 reps
Set 2: 60 lbs x 10 reps
Set 3: 70 lbs x 10 reps
Set 4: 70 lbs x 10 reps

4)Stiff-legged Dead Lifts

Set 1: 70 lbs x 6 reps
Set 2: 60 lbs x 8 reps

These are REALLY tough to get right (form-wise) compared to regular dead lifts and I wasn’t getting there so we only did two sets and moved on ( if you do them in bad form you risk a lower back injury).

5)Hamstring Curls (all reps 1st leg then switch)

Set 1: 40 lbs x 10 reps
Set 2: 40 lbs x 10 reps
Set 3: 45 lbs x 10 reps
Set 4: 45 lbs x 10 reps

Superset with

6)Quad Extensions ( all reps 1st leg then switch)

Set 1: 40 lbs x 10 reps
Set 2: 40 lbs x 10 reps
Set 3: 40 lbs x 10 reps

7)Hip Adductors

3 Drop sets

110 lbs x 12 reps
100 lbs x 10 reps
90 lbs x 10 reps

8)Hip Abductors

3 Drop sets

90 lbs x 10 reps (too light)
100 lbs x 10 reps
90 lbs x 10 reps

At this point we were over time, but Laura suggested I continue on to walking lunges on my own.

9)Walking Lunges 3 Ways

With 2-15 lb dumbbells 2 sets x 18 reps
With a 10 lb medicine ball 2 sets x 15 reps
With a 2 rep leg lift / hamstring squeeze 2 sets x 12 reps

See how I was dropping down in quantity? They hurt! Lauara had been worried at the end about my not being sore tomorrow. Once I was doing these I realized she needn’t be worried , haha ;)


At this point, even planning to skip a shower and run (literally) to my 2 pm class in my workout gear I only had time for 20 minutes. I had been planning on being a wuss and using an AMT, but nope, only 20 min means…

The Stairs!

Fat Burner program Level 12
1.96 miles 232 cals burned (forgot to write down floors climbed)

and oh my were my calf muscles SCREAMING on the stairs after all those different lunges, but that's a GOOD THING! ;)

Quick stretch and off to class.

2 pm Tax Snack

1 Cashew Cookie Larabar
¾ cup baby carrots
4 oz. curry marinated chicken (Trader Joe’s again ~ love that place)

7:05 pm Dinner

Small salad from Haggen (salad bar) Yum!
(lettuce, black olives, edamame, peas, carrots, beets, baby corns, just a few cranberries, blue cheese crumbles, and sunflower seeds, very lightly dressed)
1 serving egg white spinach crust less quiche (last one better buy more eggs – this is a keeper!)
Broiled tomatoes

1 big bite of C’s dessert aka Reese’s Egg when he was done with it (these things are small, but they’re 170 cals so I’ll round this indulgence to 50 cals)

I just tallied up the day and realized my calorie intake up till now is only 1,440. I plan to still have a protein shake before bed (150 cals) which will bring my daily total to 1,590. It appears spacing meals roughly 3 hours apart is the key for me. Cool =)

So 1,590 cals eaten less my BMR 1,448 less today’s training burn 622 (an hour of weightlifting theoretically burns around 390 cals)= a net loss of 480. That is just about perfect! Unlike this morning, I should / will typically have 2 cardio sessions with my am session burning 300-400 cals (determined by whether I do 30 or 40 min) and I should really be maintaining an intake of 1,700-1,800 cals daily (1,590 is a little low for my mass). Making those changes will give me a daily “budget” of the following:

1,800 cals eaten
(1,448) BMR
( 990) Training ~ Assuming two 30 min cardio sessions and 1 hour of weights which needs to be my routine 5+ days of the week to meet my goals)
Equals a
Net loss of

Which equates out to the favorable and healthy weight loss rate of 1 pound per week (3,600/548 = 6.57 days) Hurray – calorie “budget” set!

I’m going to focus on this for a week and then start honing in on achieving the most optimal protein/healthy fat/carbohydrate ratio for those cals. Right now I’m just intentionally going heavy on protein without paying much attention to the rest or the overall ratios.

10:00 PM Protein Shake #2

1 scoop strawberries & cream MyoFusion with water and ice in my bullet

Tuesday, January 25, 2011

GAAP for Dieters ~ 2,300 Gross Profit (204) Net Loss

It's not a good picture, I was still climbing, holding my taxation text book in one hand and trying to hold my phone far enough away to get a picture. I just hate to have a multimedia free blog entry =)

I’m an accounting major, so please don’t mind my math. It all boils down to my eating too much. Let’s pretend this is a P&L:

Jenny’s Body, Inc.
Profit & Loss Statement
January 25, 2011- January 25, 2011

Revenue (calories eaten) 2,300
Operating Expenses
Basal Metabolic Rate (1,448)
Cardio Output Expense (1,056)
Total Operating Expenses (2,504)

Net Profit (Loss) (204)

Yay! A net loss – that is good in this “business,” but I do not normally do 1 hour and 40 minutes of cardio daily and a net loss of 204 cals will not get you anywhere fast. Supposedly a pound of body fat is equal to 3,600 cals so at that rate it would (again theoretically) take me 18 days to lose one single pound. Umm yeah, can you see why it is so easy to plateau? If I had simply skipped that measly handful of almonds I’d be running a 404 cal loss and would only need 9 days to lose a pound at that rate. I need to cut back my cal budget.

If you're curious what your own BMR is check this out

I’ve started to notice an interesting pattern over the last two weeks, on days that I don’t lift weights my mood sucks. I’m less upbeat and when stress hits (which is at least daily for me) I’m snappy, even if I’ve done cardio. On days when I lift I’m just happy go lucky whatever is going on, even with double the stress on a non-lifting day. Isn’t that odd?

Day 18

Tuesday, January 25, 2011

6:20 am Cardio

40 min (453 cals burned)

Elliptical “Pyramid” and “Fat Burner” Programs

Quick Stretch

7:05 am Protein Shake #1

1 scoop milk chocolate MyoFusion shaken with water. So much better in the bullet, but I was trying to not wake up Charlie or my mom who had stayed over on her way home from New York.

8:15 am Breakfast

1 cup TJ’s vanilla almond clusters
½ banana
½ cup NF milk
10:25 am Computer Lab Snacking
1 serving egg white/spinach/asparagus crust less quiche

12:00 pm Lunch in ACCT 342

TJ’s Roasted beet & Chicken salad with ½ dressing dumped out
1 cup brown rice with soy sauce
Hot tea

2:10 pm Econ Sugar Rush!

Chocolate Peppermint Stick Luna Bar Mmmmm

I really meant it when I said I had a Luna bar “problem.” My new rule is that I only get to eat them in econ – that’s it, so only 2 a week. There is actually one hidden in my house right now. I asked my mom to hide it before she left. I just need to remember to call and ask where it is on time to take it to econ Thursday, but not too soon or I’m at risk. You may have thought I had great self-control, I wish! I just stack the deck in random ways like this to keep my food impulses in check.

3:35 pm Pre-gym Protein

1 Strawberry Chobani NF Greek Yogurt

4:20 pm Cardio Session#2 @ Gold’s

I left campus and headed to Gold’s because my mom already had C and Gold’s has 5 StairMasters while the SRC on campus only has 2 (What’s up with that?)

60, yeah that’s right 60 minutes on the stairs ;) Finally!


“Rolling Hills” Program Level 8

603 cals burned 5.59 miles 271 floors climbed

All while reading 1 ½ chapters in my taxation text book. The people around me had People magazines…that looked like a better unwind, haha. I still love tax – but sometimes I want to NOT multitask.

6:15 pm Appetizer? Sure

I was going to lose all control and order a pizza if I didn’t eat something filling and satisfying ASAP so…

½ cup (dry) Quaker Old-fashioned Oatmeal + 1/3 cup blueberries + 1 teaspoon brown sugar (I was feeling devious – it was the first sugar I’ve added to ANYTHING in over a month though)

6:45 pm Dinner

6 oz. Curry marinated chicken
In a low carb imitation tortilla thing (60 cals)
With 1 scoop of TJ’s mango papaya salsa
1 ½ cups butter lettuce with a splash of rice wine vinegar

8 pm Stir crazy, I mean stress crazy

Habanero BBQ Almonds (about 200 cals worth – which is only about 33 almonds – isn’t that awful?)

9:30 pm Wrapping it up on a good note ~ Protein Shake #2

1 scoop milk chocolate MyoFusion with water and ice in my bullet

Monday, January 24, 2011

Negatives (which rock!), Black Beans, and My Fake Digital Tan ;)

Negatives rock! What is a negative? When you do one on bench press you load up the bar with a heavier weight than you can handle traditionally. Your spotter assists you on the lift and then you lower the bar to your chest without help as slowly as you possibly can. They are hard, but great. My bench press max has thus far been 75 lbs, but doing negatives I managed 105 lbs =)

I did one single edit to my muscular structure update photo. I used Picnik (online photo editing program – love it!) to give myself a fake tan. Hehe, it seemed appropriate as when you compete in Figure, Fitness, and Bikini you get airbrushed up the night before and morning of to a nice dark fake tan. I have no idea if my I’m progressing – I see myself every day so it is hard to tell objectively!

The other picture was a chicken salad I threw together for dinner. Pretty tasty =)

Day 17

Monday, January 24, 2011

6:15 am Cardio

40 min
Steady Climb Elliptical program
Quick Stretch

7:00 am Protein Shake #1

1 scoop delicious vanilla MyoFusion with water and ice in my bullet

8:10 am Breakfast

¾ cup Steel-cut Oats with 1/3 cup raspberries & blueberries, splash NF milk

10:15 am Snaking in MKTG 380

1 Strawberry Chobani NF Greek Yogurt

These are the BEST ever dairy product out there (well aside from butter, but that is neither here nor there ;) I am REALLY going to miss these if I give up dairy.

Hot tea

11:40 am Eat and Run (pretty literally)
4 oz. Tomato Basil Marinated Chicken
½ cup Baby Carrots

12:00 – 1:25 pm Training Chest & Shoulders at the SRC

1)Bench Press Negatives

Set 1 (Warm-up): 12 regular reps x bar only (45 lbs)
Set 2: Negatives 3 reps x 90lbs
Set 3: Negatives 3 reps x 105 lbs
Set 4: Negatives 3 reps x 105 lbs
Set 5: Negatives 3 reps x 105 lbs
Set 6: Negatives 3 reps x 105 lbs
Se 7: 70 lbs x reps to failure (9)
Set 8: 45 lbs x 15 reps (wasn’t getting to failure expediently)

2)Dumbbell Bench Press

Set 1: 10 reps x 20 lbs (per arm)
Set 2: 8 reps x 25 lbs (per arm)
Set 3: 8 reps x 25 lbs (per arm)
Set 4: 5 reps x 25 lbs (per arm)

Set 4 showed the damage / progress (they really are the same thing!) my muscles were incurring. I completely lost it on the 5th rep, didn’t see it coming at all. Phew! That’s what a good spotter is there for though. Thanks Laura!

They were kicking my ass because…they were superset with:

3)Push-ups to Failure

Set 1: 8 ½ to failure
Set 2: 10 ½ to failure
Set 3: 1 ½ to failure then a brief rest followed by 3 ½ to failure
Set 4: 7 ½ to failure

Set 3 was downright funny. I couldn’t make it past the halfway mark on the 2nd push-up. I’m not sure what made it so funny right then but it really was. Laura had me rest again and restart, but I only garnered 3 ½. My muscles should have something to show for today. I had to suck it up and make myself get farther on the final set though. Laura had said to do knee push-ups when I failed and I was all, “What? I can’t do that. What’s the name of my blog?” lol. I can respect the knee push-up in that context. Applied that way it creates essentially a drop set, but that’s my stubborn not terribly founded motto; no girl push-ups for me! ;)

4)Dumbbell Flies with 5 Second Holds

Set 1: 10 reps x 12 lbs
Set 2: 10 reps x 12 lbs
Set 3: 10 reps x 15 lbs
Set 4: 10 reps x 15 lbs

Superset with

5)Dumbbell Kickbacks

Set 1: 10 reps x 12 lbs
Set 2: 10 reps x 15 lbs
Set 3: 10 reps x 15 lbs
Set 4: 10 reps x 15 lbs

6)Dumbbell Incline Bench Press

Set 1: 10 reps x 20 lbs
Set 2: 10 reps x 15 lbs
Set 3: 10 reps x 15 lbs

Superset with

7)Dumbbell Shoulder Press

Set 1: 8 reps x 15 lbs (both arms simultaneously)
Set 2: 8 reps x 15 lbs 1 arm full set then switch
Set 1: 8 reps x 15 lbs (both arms simultaneously)

All I have to say about these is Owwwwwwwwwwwwwwwwwww! Before we did them I tried lifting my arms up in the proper form with NO weights and that hurt. It still does if I try it right now and that double back bi pose in the pic above hurt too. Ummm, yeah ;)

Laura let me off of abs today. We’ll be doing them Wednesday though.

8)Quickie Cardio

The Stairs! I've grown to love these them - they're now my #1 cardio pick =)

StairMaster Level 12 “Calorie Burner” Program

15 min ~ 1.69 miles ~ 81 floors climbed ~ 169 cals burned

Ideally I would do the 60 min of weights with Laura and then I would do 45 minutes of cardio, but my 1st Mon/Wed class gets out at 11:50 a 10 min walk from the rec center and then I’m due in a thankfully nearby building for my tax class at 2 pm. So I could get in all the cardio I want, I’d just be that fun sweaty person in the front row with bad hair, melted makeup and damp clothing. Yeah, I’ve been opting for short cardio + a quick shower instead…

2:05 pm Protein Fix in Tax

1 serving egg white, feta, spinach, & asparagus crust less quiche*
Fuji apple
Hot tea

*I randomly adapted this from a recipe in F&M Hers last night. Their version called for some chicken sausage, no asparagus, and 2% cheddar. I had no sausage or cheddar, but I did have feta and asparagus that needed to get used up. What makes it great is a serving is decent, about a full cup, and only has about 170 cals and a satisfying 21 g of protein.

4:00 pm Satisfaction is a Black Bean!

So in tax Hannah had this whole wheat tortilla black bean stuffed burrito looking wrap thing she had found at the Atrium and she gave me a bite. It was yummy and she was talking up the nutrition stats so I went off to get one after class instead of the chicken and cherries I had left in my Built cooler bag. I was figuring that it would be quite filling and I could go lite on dinner.

6:30 pm Light Dinner it is

4 oz. tom basil chicken
1 ½ cups butter lettuce (hey the word butter! Mmmmm)
1 cup blanched green beans
Drizzle rice wine vinegar
I’d usually drizzle olive oil too, but I’m out
6 Triscuits
Hot tea

7:45 pm Protein Shake #2 ½

1 ½ scoops of milk chocolate MyoFusion with water and ice in my bullet

8:30 pm Solving my Late Night Cracker Addiction Problem

30ish Wheat thins
3 Laughing Cow Light Wedges
Small slice fresh pineapple
Hot tea

That was the last of the Wheat Thins. I’m not going to buy another box to replace them. Problem solved.

(Disclaimer: The Triscuit box is almost empty. They’re banned too.)

There’s a simple rule: don’t want to wind up eating it? Don’t buy it. Easier said than done with a 3-year-old, but he’s into pretzels and cheese puffs, neither of which tempt me.

Should I go all out and enter the Emerald Cup? It’s April 15-16th. Have an opinion? Post it pretty please =)

Sunday, January 23, 2011

3 New Weight Records + Why I Weigh the Same Amount I did 1 Week Ago

If you wonder why in the heck I'm committing so much time to working out when I'm already running a major time deficit read that little article over there (taken from F&M Hers). That's precisely it, the workout high rights my world.

Click it to make it more readable.

The second picture is an example of how I SHOULD be eating. I need to spur my food resistance motivation somehow.

This morning I decided to hop on the scale fully expecting that I had not lost an ounce. I was right, 143.4 lbs, I blame the extra 1/5 of a lb on all the sodium I had at dinner last night (water retention). To perk myself up in my plateau I decided to take measurements.

Waist: 28.5” (down 2”)

R Thigh: 23” (down 1.5”)

R Arm (unflexed): 10.75” (up 0.25”, but it is hard to measure your own arm – could have been an error)

Hips: 39” (down 1”)

I’m going to post some pictures, to update my muscular structure in the next day or two. My mom is going to stay a night with us on her way home from New York and her help beats my self-timer 50 fold =)

I know my body composition has been changing, and overall I am down 7 lbs from my 1/08/11 weigh-in, but I’m not seeing more progress because I’ve been eating and training like it is the off season when I need to be eating and training like I have a contest in 10 weeks. I have been eating 95% “clean” (yes, I know those Luna bars don’t qualify), but I haven’t been keeping calorie counts, carefully maintaining a precise protein/carb/good fat ratio in those calories, or heavily restricting my total calories. I have been ratcheting up my weights substantially and building new muscle because of it, but my novice understanding is that you are supposed to train like that in the off season and then increase cardio and maintain muscle you have already established to lean out in the lead up to a contest.

Hmm what to do? This is a dry run I went into expecting trial and error. I can either start restricting cals, cutting out fruit and dairy now with an initial allowance of 1,600 which admittedly will not be any fun or I can continue on as I am and then restrict 1,200-1,400 cals the last 3 weeks with no fruit or dairy and no cheat meals allowed. I do have a body that responds immediately and favorably to a drastic dietary change so I may take the second option. I’m not sure yet.

Day 16

Sunday, January 23, 2011

8:30 am Protein Shake #1

1 scoop milk chocolate MyoFusion with water and ice in my bullet

9:30 am Breakfast

1 cup TJ’s Vanilla Almond Oat Clusters with NF milk

10:15 am - 12:10 pm Gold’s Gym Training Back

1)T-Bar Rows

Set 1: 25 lbs + bar x 8 reps
Set 2: 25 lbs + bar x 8 reps
Set 3: 25 lbs + bar x 8 reps reverse grip
Set 4: 30 lbs + bar x 8 reps reverse grip

2)Lat Pull Downs

Set 1: 60 lbs x 8 reps wide grip x 8 reps reverse medium grip
Set 2: 70 lbs x 6 reps wide grip x 6 reps reverse medium grip
Set 3: 80 lbs x 6 reps wide grip x 6 reps reverse medium grip
Set 4: 90 lbs x 6 reps wide grip x 6 reps reverse medium grip
Set 5: 100 lbs x 4 reps wide grip x 6 reps reverse medium grip =)

3)Dumbbell Bent Over Rows

(Full rep count on one arm, then switch)

Set 1: 20 lbs x 10 reps per arm
Set 2: 20 lbs x 10 reps per arm
Set 3: 25 lbs x 10 reps per arm
Set 4: 30 lbs x 10 reps per arm
Set 5: 30 lbs x 10 reps per arm
Set 6: 35 lbs x 6 reps per arm =)

Superset with

Well it started out as a superset, but then I got all excitable about doing a set @ 30 lbs and wanted to do it again. Then I got all ballsy and decided to go for a 35 lb set. The pull-overs got dropped after a 4th set and the last 2 sets of DBO Rows weren’t superset with anything else.

4)Dumbbell Straight-armed Pullovers

(these are challenging for me thus the low weight)

Set 1: 20 lbs x 10 reps
Set 2: 20 lbs x 10 reps
Set 3: 20 lbs x 10 reps
Set 4: 20 lbs x 10 reps

5)Seated Rows 2 Ways (Standard & Single Arm)

Set 1: 70 lbs x 8 reps Standard, 30 lbs x 8 reps R arm, then same L arm
Set 2: 70 lbs x 8 reps Standard, 30 lbs x 8 reps R arm, then same L arm
Set 3: 80 lbs x 8 reps Standard, 40 lbs x 8 reps R arm, then same L arm

6)Assisted Pull-ups 3 Ways

The way this machine works is I select a weight that will be subtracted from my body weight to achieve a reduced resistance over a real pull-up. I had been deducting 85 lbs for a long time with the occasional 70 lb reduction, but I need eventually get to real pull-ups so I increased my resistance today.

Set 1: 70 lb offset (so approx. 75 lb res) x 6 wide grip x 6 reverse med grip x 6 narrow grip
Set 2: 70 lb offset (so approx. 75 lb res) x 6 wide grip x 6 reverse med grip x 6 narrow grip
Set 3: 50 lb offset (so approx. 95 lb res) x 4 wide grip x 5 ½ reverse med grip x 5 ½ narrow grip =)

7)Cardio – As always, shorter than I’d like it to be


“Aerobic Training” program

Resistance 8 / 10 / 8

I originally set it to 8 to be able to read my Marketing book easily and the realized 11 min in it was too easy, upped it to 10, and rescinded that decision about 9 min later so it got split into rough thirds.

3.04 miles, 313.4 cals burned, 145 floors climbed

I was out of time and grabbed Charlie before doing a quick stretch in the locker room.

12:40 pm Lunch

I read an article awhile back that said if you ever do eat simple carbs to do so right after working out so that rather than storing them as fat your body burns them up to restore glycogen levels. The article mentioned things like fruit or a handful of jelly beans so I’m not sure if that applies to the noodles in my LC, but I like the idea of it being applicable….;)

1 Lean Cuisine Chicken Fettuccine
8 steamed asparagus spears
½ orange bell pepper
Hot tea no sweetener w/ a splash of NF milk

3:30 pm Snack
16 Wheat Thins
2 Wedges Laughing Cow light Swiss Wedges (35 cals each – love these things)
2/3 of a Fuji (C wanted the rest)

4 pm Out to see Friends

I have this awesome friend Rachel whose baby boy will be 1 in March. She’s incredibly strong and has managed to stay that way and accomplish so much while raising him alone. She was the first friend I met in this town, before we moved here actually. We met online when she posted looking for other student moms right before she had her son. She’s done an amazing job shedding her baby weight too, despite a lack of gym access due to school and babysitting constraints. She might be reading this and I’m trying to compliment her, shhhhh, she’s pretty darn inspiring. I wish our degrees paralleled a bit more so we could take a class together and see each other more often =)

6:00 pm The Freezer Can’t Protect Me

Before we left Rachel’s I asked C what he wanted for dinner. He said pizza. Can you already see where this is going? When I had my cheat meal last Wednesday, between him and I, 6/8 slices of that delicious pizza disappeared. What happened to the other two? A Ziploc in the freezer. Very easy to defrost in the microwave and perk back up to piazzalicious perfection in a 400 degree oven. I really should have only done that to his slice, it’s just that a slice of Hawaiian (or Haole as they call it) sounded sooooooooooooooooooooo much better than that cold chicken. I was subconsciously justifying it based on my lack of weight loss this week, discouragement begets misbehavior or something like that, but yeah I shouldn’t have. For whatever it’s worth I had a side of steamed baby bok choy with my slice. That part qualified as clean eating :P

1 slice DELICIOUS pizza
2 cups steamed baby bok choy
Hot tea

7:30 pm Snackin’

18 Wheat Thins
2 Wedges Laughing Cow light Swiss Wedges

I’m getting pretty off track tonight. Carbs at bedtime are a big no no. I forget how the science goes, but basically they’re more likely to stick to you in the form of fat the later in the day they’re eaten. So basically I should have oatmeal in the am, maybe some brown rice around lunch, possibly sweet potato as part of an afternoon snack and nothing more than that in the day aside from the carbs occurring naturally in my veggies. Ahhh, so much easier said than done.

9:00 pm Protein Shake #2

These taste good, but I also like drinking them because they’re satisfying and made up of the right stuff, as in no added sugar and 25 g protein for less than 150 cals.

Saturday, January 22, 2011

Bummer :(

I woke up totally sore this morning. I'm happy about that - the first squat pyramid that only topped out at 120 lbs did not make me sore, yesterday's 145 lbs did =)

That's a red pummelo over there by the way. I tried one today - so should you. They're good!

Day 15

Saturday, January 22, 2011

Slept in till 8:45 am

I sure needed that!

Thanks Mr. C for not waking me until then =)

9:30 am Protein Shake #1 / Breakfast

I ate it all together on account of getting up so late.

1 scoop delicious vanilla MyoFusion with water and ice in my bullet.
1 cup TJ’s vanilla almond oat clusters w/ NF milk

12 pm Lunch

8 oz. Tomato Basil Marinated chicken (TJ’s – told you they had lots of good stuff for my diet)
½ orange bell pepper
Small chunk fresh pineapple
6 Triscuits
Hot tea

2:30 pm Snack

1.5 Luna Bars (C wanted one and only ate half of his)

4:30 pm Snack

3 Laughing Cow Swiss Light Wedges (35 cals each)
20 Wheat Thins

4:40 pm Bummer :(

Gold’s Gym has great childcare hours, morning and late afternoon most every day of the week, except Sundays are morning only. I thought Saturday had pm hours, I really did. So off we went to the gym. I had a good back workout on my clipboard and plans for a longer tango with the StairMaster. Whoops :( Lights off in the Kidz Club. Apparently, both Saturday and Sunday are no pm hours, phooey. So no weights today. We’ll go tomorrow morning instead.

6:30 pm My Weird Dinner

I was having random salty cravings and the tilapia was leftover and needed to get used up.

1 can V8
1 cup cottage cheese
6 oz. tilapia
2 cups Miso Soup (only 90 cals, but super high sodium so not a regular treat)

8:30 pm Try a pummelo they’re good!

½ a red pummelo
8 mini caramel rice cakes
Hot tea

A pummelo is like a huge green grapefruit, with a slightly different flavor and a hugely thick skin. You have to dig with a big knife to get to the good stuff. They’re tasty and unlike my feelings about grapefruit I felt no need to start sprinkling sugar on it =)

I was going to hop on my elliptical and try to read a chapter and a half of my too big for the console Marketing book tonight, but I’ve realized that I’m still really tired and should probably just suck it up and admit to a day of no exercise. Tomorrow’s a new day and hopefully we will hit the gym by 10 am so I can get in a full 2 hours before the Kidz Club closes for the day!

Friday, January 21, 2011

Woke up Weak, Very Weak, Going to Bed Strong, Very Strong =)

I did a squat pyramid today, but I took it to the next level. I capped the peak of my pyramid with a set of squats at 145 lbs. That’s 101.4% of my body weight if you’re into statistics ;) I started with the squats, moved on to seated leg presses and then realized I had to have a pic of my new squat record weight for my blog. I grabbed my phone and went back over to load the bar back up. There had been a group of guys deadlifting next to me when I did my pyramid and they were still there. I had the following laughable conversation with one:

Deadlift guy: (incredulous tone) You’re going for squats again?
Me: No. Actually I’m just being a bit of a dork right now. My training log is a blog and this was a new high weight for me so I want a picture of it. My last heavy was 120 lbs, but today’s exceeds my body weight.
Deadlift guy (smiling): That’s pretty impressive for a little girl like yourself.
Me (smiling): Thanks. (mentally: “little girl?” Dude, work on your wording, but you get points for the compliment intention. I bet I could kick your butt at lower body : P )

Pssst click the picture to make it way bigger - this one is full screen worthy!

(the bar weighs 45 lbs and on each side there resides a 35, a 10, and a 5) Yuppity yup 145 lbs total ;)

Day 14

Friday January 21, 2011

6 am Alarm




7:15 am Charlie gets up

7:20 am I (try to) go back to bed

7:35 am 2 Advil

I think this 5.5-6 hours of sleep a night thing is catching up to me.

8:15 am Protein Shake #1

1 scoop delicious vanilla MyoFusion with water and ice in my bullet

9:15 am Breakfast in the Computer Lab

1 cup NF milk + 1 cup TJ’s Vanilla Almond Clusters Cereal
In a Buzz Lightyear bowl I packed along, because I’m just that cool ;)

I’m supposed to be at Body Pump right now, damnit.
I REALLY REALLY WANT to be there, but if I don’t start clearing assignments my freak out threshold will boil over. School: 1 Training: 0 My team lost, boo.

11:50 am Lunch in ACCT 375 (extra day to make-up for MLKD – Fridays are supposed to be my no class get all the other stuff done day)

Chicken & Roasted Beet Salad from TJ’s
(I only used half the dressing – they over serve you on this one)
1 wheat roll from the Atrium
Hot tea

2:10 pm Snack

Chocolate Peppermint Stick Luna Bar

4:40 pm Snack at home

Small Fuji
16 Wheat thins
1 string cheese
Hot tea no sweetener

Here’s a funny story, I’d been planning on not working out at all based on the weak ass grumpifying start to the day I’d had. I’d been planning to look up that video on YouTube of Wipeout by the Surfaris and embed it here for humor. That’s the flaw with a blog for a training log, if you have a bad day you still have to tell people that you didn’t meet your goals that day. Then a cool thing happened, Alisha, who I went to high school with, left a post on my FB wall saying she’d been reading my blog for inspiration. That was a cool pick me up, I’d thought only a few of my closest friends and my mom were reading this ;) So I thought, hey snap out of it, if C is willing go to the gym tonight do it and make it a good day after all.

5:30 – 7:00 pm Gold’s Gym Training Legs + a Mini Bicep/Tricep Session

(Read: the day just got good!)

1)Squat Pyramid (Barbell with a rack)

Set 1: 65 lbs x 12 reps
Set 2: 85 lbs x 10 reps
Set 3: 95 lbs x 10 reps
Set 4: 115 lbs x 10 reps
Set 5: 125 lbs x 10 reps
Set 6: 130 lbs x 10 reps
Set 7: 145 lbs x 8 reps
Set 8: 125 lbs x 8 reps
Set 9: 115 lbs x 12 reps

Wooooohoooo! Check that out up there! I squatted 145 pounds! That’s more than I weigh. It wasn’t a one shot fluke either I managed 8 reps after having already done 62 total reps at lower weights and then after my impressive in excess of my body weight set I did another 20 reps. Don’t mind me, I’m just having a proud moment =)

2)Seated Leg Press

Set 1: 200 lbs x 10 reps
Set 2: 200 lbs x 10 reps
Set 3: 220 lbs x 6 reps
Set 1: 220 lbs x 6 reps

These were rough and I had easily managed 230 lbs last week. Hmmm think doing them right after my squats was the problem? Yep.

3)Walking Lunges 3 Ways

Holding 2 – 20 lb dumbbells 4 sets x 12 reps
Side twist with an 8 lb medicine ball 2 sets x 12 reps
Leg lift / but squeeze 2 sets x 12 reps

4)Lying Leg Curls

Not alternating. Full reps on each leg, switch, repeat, repeat, no rest other than trading legs.

Set 1: 30 lbs x 8 reps per leg
Set 2: 40 lbs x 5.5 reps R leg / 4 reps L leg (muscle failure (did 2 more reps @ 30 lbs
Set 3: 30 lbs x 6 reps per leg

5)Leg Extensions

Not alternating. Full reps on each leg, switch, repeat, repeat, no rest other than trading legs.

Set 1: 40 lbs x 6 reps each leg
Set 2: 40 lbs x 6 reps each leg
Set 3: 40 lbs x 6 reps each leg

6)Alternating Hammer Curls superset with Tricep Extensions

Set 1: HC 20 lbs x 20 reps, TE 20 lbs x 10 reps
Set 2: HC 20 lbs x 20 reps, TE 20 lbs x 10 reps
Set 3: HC 20 lbs x 20 reps, TE 20 lbs x 10 reps
Set 4: HC 20 lbs x 20 reps, TE 20 lbs x 10 reps

7)Quickie Cardio

StairMaster Fat Burner Plus Routine

15 minutes level 10 lots of sweat

I hate to do only 15 min, I prefer 45 on a StairMaster, but that was all the time left before Gold’s childcare was closing. This Fat Burner Plus routine is fantastic though. Even if you only do 15 min you at some point glance at your forearm and see it glistening with sweat and think; where did that come from? Random ;)

7:30 pm Dinner

8 oz. Tilapia with S&P and lemon
1 ¼ cups brown rice with ponzu
10 steamed asparagus spears

I am totally honest on this blog, so I’ll go ahead and tell you that I also ate 4 French fries, 3 bites of hamburger, and 6 small bites of an ice cream sundae (Charlie had Dairy Queen for dinner and mommy snagged a few bites)

If you’ve ever wondered why I’m always eating low-fat, low cal, and generally healthy and my son is eating food of the opposite variety half the time that would be because his nutritional needs are my opposite. Efficient in a 2 person household right? He has always been a skinny guy, never had any baby fat. When I say skinny I mean full on growth chart rebel, below it for weight for 2.5 years while on it for height and head circumference. He has an even tinier appetite so any extra fat gram or calorie I can get in him is an ace in my book and in that of the various specialists we’ve seen at Children’s over the years too. He’s had what felt like a bazillion tests, including having to go under general anesthesia 4 different times. In the end, he’s fine. No underlying cause for his size or lack of appetite has ever been found and we’ve exhausted the tests. He is himself and that is great, but keeping weight on him is still a daily battle. He’ll be 4 in April and he weighs 28 lbs. Thus his dietary intake being intentionally the opposite of mine. We do share plenty of meals, but his servings will have a bunch of butter melted in, etc. while mine won’t.

9:00pm Dessert! I mean Protein Shake #2

1 scoop milk chocolate MyoFusion with water and ice in my bullet

Isn’t it great that they could be mistaken for one another? I sure think so ;)
No school anything for me tonight I’m going to bed I need to recoup and unburn my candle.

Thursday, January 20, 2011

I read all my text books on cardio machines...

Day 13

Thursday, January 20, 2011

I’m beat, but unfortunately not from training. Today was a cardio only day, 2 sessions. I learned last week that doing arms the night before Body Pump was a BAD idea, thus the new cardio only on Thursdays rule.

I have one semi-witty thing to say tonight. For sheer kicks I weighed my backpack leaving the rec center this afternoon, 29 pounds, ha. That happens to be the precise amount of weight I gained when pregnant with Charlie. I must say though, he was a hell of a lot more comfortable to pack around! ;)

Here’s an old picture of us. Charlie is just under 4 months old in it. Sometimes I miss having my hair long like that, sometimes not. I was able to get back in shape quite quickly, but look at those skinny undefined arms. I hadn’t yet found weightlifting back then ;)

6:20 am Cardio 40 min

I really didn’t want to get out of bed, but in the end I was glad I did.
I also read Ch. 7 in my Econ text book during this session (yes I am that crunched for time right now)
20 min Cardio Blast / 20 min Fat Burner Elliptical Programs

7 am Protein Shake

1 scoop delicious vanilla MyoFusion with water & ice in the bullet

8 am Breakfast

1 serving TJ’s Multigrain Hot Cereal w/ 1/3 cup blueberries & ¼ banana

10:15 am Computer Lab Snacking

5 oz. chicken
1 cup baby carrots
6 Triscuits
Hot tea

12:40 pm Great Day in ACCT 342 Actually, complete with Dessert

Lemon Zest Luna Bar
These are the closest I get to dessert these days, Hannah brought me this one, yum!

2 pm Econ Munch

100 cal pack almonds
1 small Fuji

3:45 pm Pre-gym Snack

Handful of snap peas
5 oz. chicken
½ cup brown rice with ponzu

4 pm Rec Center Cardio

I REALLY wanted a StairMaster as I was going to read Ch. 9 in my Marketing book during my cardio (see time crunch note above), but nope all full :(

I tried an AMT – that was funny and inefficient – ever try to read a text book while in a running motion bouncing about 6” up and down? Yeah, I only made it through 2/3 of the chapter. It was somewhat funny though =)

I went with the “Fat Burner” program

33 min

375 cals burned

Quick Stretch

5:30 pm Shopping!

I went a little nuts at Trader Joe’s and found a bunch of great things for my diet. The only problem with that is that when we got home I wanted to try all of them for dinner, haha.

6:30 pm Dinner

TJ’s Fiesta Chicken Salad

This salad rocks. It has 40 g protein, 5 g fat, 26 g carbs all for 390 cals and it is packing a lot of flavor

I also had another Luna bar. Shhhh. Peppermint Stick. I’m blaming the rec center. They passed out samples the other day and made me crave them :P

Hot tea.

8 pm Shhhhh The Nutrition Stats aren’t bad, just more carb less protein then I should be having….

1 more Luna bar…Lemon Zest

Well it is now 11:52 pm. I’ve been up working. There is just not enough time in the day, not in January especially. It’s going to be hard to get up when my alarm sounds at 6 am. Wish me some power sleeping! Night night =)

Wednesday, January 19, 2011

Peels to Failure, Set Point Theory, & Cheat Meal #1 =)

Day 12

Wednesday, January 19, 2011

*Almost* 2 weeks in earns a cheat meal ;)

Mmmm see that delicious looking pizza over there? It’s from Coconut Kenny’s and it was half Haole and half good old straight cheese. So Charlie ate 1 slice, anybody care to hazard a guess how many slices I had? :P I also had an old school Coke out of a glass bottle.

So why am I so proud of my cheat meal? Have you ever heard of Set Point Theory? Basically, I’ve been starting to go nutty about my diet in the last 3 or so days because my body is trying to fight me and return itself to its status quo, i.e. what I weighed and what my mass composition was 2 weeks ago. To get me to go along with its plan to plump me back up my body has been using its ultimate weapon – hunger cues – to get extra calories to restore my set point. Some of us have high sets points, some low. They are genetically derived. An interesting and informative, but also brief explanation from a far more credible source can be viewed here

That is the beauty of the all essential “cheat meal” when eating clean. You can’t be enemies with your body, I mean you have to live together and that is one long lease, so you have to negotiate. The once every week or two cheat meal surprises your metabolism and serves as a momentary compromise, with your set point determined biology being satiated by the surprise calorie influx, and in turn your intense hunger drive being quelled, allowing the return of the necessary focus to stay on track. Or something like that ;)

6:30 am 30 min Cardio

Interval Elliptical Program

Quick stretch

7:05 am Protein Shake #1

1 scoop strawberries and cream MyoFusion with 4 oz. Silk soymilk, water, and ice in my bullet

8 am Breakfast

½ cup oatmeal with cinnamon 11/3 cup blueberries, splash NF milk

10 am Snack in MKTG 380

¾ cup cottage cheese
½ cup fresh pineapple

11:15 am Lunch

PB&J on wheat

My original intent was to only eat ½ and the other ½ later in the day, but yeah, set point was winning right then.

12 pm Peel Baby Peel! (Chest, Triceps, & Abs with my PT Laura =)

1)Bench Press Peels to Failure

These are hard, but great. One stipulation, do not EVER attempt without a spotter. Good thing I had a good one! Actually Laura has this thing about blocking me when I’m trying to wuss out at low reps and return the bar to the rack. She’s still spotting so I’m covered, but she will get in my way so I have to keep the bar and inform me that I can do two more, haha, she’s right too ;)

Set 1 (warm-up): bar only (45 lbs) x 15 reps
Set 2: 75 lbs x 8 reps, 65 lbs x 6 reps, 55 lbs x 6 reps, 45 lbs x 8 reps
Set 3: 75 lbs x 7 reps, 65 lbs x 6 reps, 55 lbs x 6 reps, 45 lbs x 8 reps
Set 4: 75 lbs x 7 reps, 65 lbs x 6 reps, 55 lbs x 6 reps, 45 lbs x 10 reps

So what is a peel anyways? It’s like a drop set, you don’t even get to get up off the bench at all though. Your spotter just quickly peels some weight off your bar and you’re back at it till failure again.

I’m excited because next week we will be doing negatives. Those are where the weight is too heavy for me to manage to push up on my own so my spotter assists and then I take the full weight on the return. I’ve never done them before, but I’ve read about them in F&M Hers.

2)Dumbbell Incline Bench Press

Set 1: 15 lbs per arm x 10 reps
Set 2: 15 lbs per arm x 12 reps
Set 3: 20 lbs per arm x 10 reps

3)Dumbbell Bench Press

Set 1: 20 lbs per arm x 10 reps
Set 2: 20 lbs per arm x 10 reps
Set 3: 20 lbs per arm x 10 reps

This was highly entertaining because the guy 2 benches over was doing the same exercise with the same weight, and he’s a regular in there :P

Superset with

4)Dumbbell Overhead (single arm) Extensions

Set 1: 8 lbs x 10 reps per arm
Set 2: 8 lbs x 10 reps per arm
Set 3: 8 lbs x 10 reps per arm

5)Dumbbell Flies

Set 1: 12 lbs x 10 reps
Set 2: 15 lbs x 12 reps
Set 3: 20 lbs x 12 reps

Superset with

6)Dumbbell Kickbacks

Set 1: 12 lbs x 8 reps per arm
Set 2: 12 lbs x 8 reps per arm
Set 3: 12 lbs x 8 reps per arm

7)Rope Single Arm Triceps Pushdowns

Set 1: 25 lbs x 8 reps per arm
Set 2: 25 lbs x 6 reps per arm
Set 3: 25 lbs x 6 reps per arm

8)Ab Circuit

Plank with 20 leg lifts
Partner Leg Raises (20)
Toe-touches with 8 lb Medicine Ball (20)
Mini Crunches (10)
Elbow Crunches (20)

Repeat the whole thing

Repeat the whole thing again


Wait, nope, almost forgot push-ups ;)

9)Push-ups to failure

Just 1 set – my arms quit at 9 ¼ which is great as it means they had already been killed on weights =)

1:15 pm Quickie Cardio


15 min 1% incline 5.5 mph running 1.36 miles

Leapt off and kept on running to the locker room to manage a shower before tax.

I didn’t stretch – I’ll be paying for that tomorrow.

2 pm People probably think I’m strange in ACCT 375

At least based on the snacks I pack =)

1.5 cups cold steamed broccoli
1 scoop delicious vanilla MyoFusion in water
Hot tea no sweetener

4:30 pm

I ate 5 Hershey’s kisses at the PWA meeting and snagged 3 more to take home and eat with my cheat meal.

6:30 pm Mmmmmmmmmmm Cheating is Covered with Sooooooo Much Cheese!

5, yeah 5, slices pizza from Coconut Kenny’s (2 cheese & 3 Haole)
1 glass bottle Coke

I never got the whole draw of pizza as the favorite cheat meal always being cited across the pages of F&M Hers, until I started eating clean. It. Just. Hits. The. Spot.

I’ve been full and sucking down mass quantities of ice water since then (really craving it tonight for some reason even though I drink at least 60 oz of water during the day) and now I’m off to bed still full. I’ll be back on my chicken, carrots, et al tomorrow though, and happy about it ;)

Tuesday, January 18, 2011

Coffee saved me.

Day 11

Tuesday, January 18, 2011

6:20 am Cardio

45 min

25 min Steady Climb & 20 min Cardio Blast Elliptical programs

7:15 am Protein Shake #1

1 scoop milk chocolate MyoFusion w/ water and ice in the bullet

9:15 am Breakfast on the go

16 oz drip coffee
Egg white, spinach, tomato whole wheat wrap

My mom is visiting us and was keeping Charlie home with her today so I took the opportunity to grab my breakfast from Starbucks. I mainly just wanted to put a positive spin back on the notion of egg whites and spinach. Definitely try this wrap if you’re ever in need of breakfast at a Starbucks. It’s nutritionally sound and quite tasty too.

10:20 am Snack

28 Habanero BBQ Almonds
2 Satsumas

11:40 am Lunch

½ cup cottage cheese
16 wheat thins
1 can V8

I ate with Hannah. She had hot corn tortillas, ½ an avocado, string cheese, and honey ham. That looked good. I think, if I remember when I go grocery shopping, I may have to copy her ;)

2:00 pm in ECON 309 Yes, I am eating again

4 oz. chicken
2/3 cup carrots
1 cup cherries
Hot tea no sweetener

3 pm Craving a Candy Bar Big Time

I like my econ professor, but there is something about a REALLY dry lecture topic and the afternoon crash that results in the joint desire to sleep and eat a huge chewy gooey salty yummy candy bar. I was trying my best to stay awake, but I kept daydreaming about going and buying a big Snickers during the mid-class break. I cut a deal with myself that if I ran over to the Atrium and found a Luna bar or something equivalent when I got there I could have it. When I went, however, I had a moment of genius. Well not genius, but I made a good choice ;) Coffee! I drink afternoon coffee very rarely, but it was the perfect solution. Caffeine, plus a sweet candy-replacing effect from the vanilla syrup I get in my drip. A guy from my row was in line behind me, lucky bugger came back to econ with coffee AND one of those huge pink frosting covered sugar cookies. Not I though, coffee saved my ass ;)

6:15 pm Dinner at ASWA with a Tax Update =)

So 3 course meals while seated at a banquet table are kind of scary. Overall I did alright, but I definitely could have been better.

2 wheat dinner rolls with BUTTER Yum I love good bread it is a huge weakness of mine.
I ate 3/4 of my salad (it had blue cheese and walnuts so not exactly a health food)
I ate my whole piece of chicken and all the green beans, but I did abandon 2/3 of my mashed potatoes on the plate.

Big HUGE slice of chocolate cheesecake comes out. I turned it down and had tea, but I had 3 bites of Hannah’s. Her and Karen couldn’t help but harass me. I would’ve done the same in their place ;)

I should have limited myself to only one roll and abandoned the blue cheese and walnuts in my salad, but those treats aside I handled it well.

9:30 pm Home and Hungry

It is just a hungry kind of day around here and no, I should not be snacking again.

½ apple
About 30 wheat thins
3 wedges laughing cow blue cheese spread (35 cals each)
Hot tea no sweetener

10:20 pm Protein Shake #2

1 scoop milk chocolate MyoFusion w/ water and ice in the bullet

My mom wanted to try it so this one got shorted a little.

I’m starting to get a little off track with my diet. If I want to meet my ab and back definition goals I have to nip it in the bud. I need to keep building muscle, but I also have to lose weight and reduce my fat mass which means being really rigid about what, when, and how much I’m eating. I’m glad that I have a chest workout planned with my PT tomorrow plus 2 cardio sessions. Training days are always easier days to stay strong on for me.

Monday, January 17, 2011

I sat in an 80's Sci-fi Flick Space Ship Today ;)

Day 10

Monday, January 17, 2011

20.4% !!!

Muahaha, that’s what the space ship, I mean Bod Pod, told me. I knew that the scale with the foot scanners at Gold’s was way off with that 27.2% business =) To do the Bod Pod I had to not eat or drink anything for 2 hours prior. I stood on the attached scale while the machine calibrated itself for my weight and then I got to sit in the very 80's-sci-fi-movie-esque Bod Pod while it pressurized itself to read my mass makeup. Apparently, 29.3 lbs of fat mass + 114.6 lbs of lean mass = me. So what’s the goal? I don’t specifically have a body fat goal, but it will go down in conjunction with my other goals. I’ll hazard a guess that it will settle between 16-18% when my 12 weeks are up and I get in the bod pod again. While it isn’t recommended that most women go below 18% body fat those who compete in bikini/fitness/figure bodybuilding are a special case. My PT who competes in the bikini class clocked in at 14% body fat a month prior to the Emerald Cup last year.

7 am Cardio

40 min

“Cardio Blast” Elliptical Program

8 am Protein Shake #1

1 scoop milk chocolate MyoFusion with ice and water in the bullet

9:30 am Ewwwwww, I Mean Breakfast

I have a hard time embracing egg whites, but I tried. Points for intention? Yes. End result? No, no, no, bleh ;)

I LOVE LOVE LOVE eggs benedict which means I always keep those Knorr hollandaise mix packets around. I also like adding spinach to eggs benny when I make it so got this seemingly bright notion that I could take 4 egg whites, a handful of fresh spinach, a squirt of lemon juice, and a teaspoon of hollandaise mix (all the cals are in the butter and milk you’re supposed to mix it with) and froth the whole thing up in my magic bullet and then cook it up like an omelet.

Nope sorry, it was gross.

1 piece plain toast (SJI 9 grain)
2 Satsumas
And coffee
I ate with it were good though.

12:15 pm Lunch

8 Triscuits
1 large chunk fresh pineapple
¾ cup baby carrots
2 oz each steak and chicken cold (leftovers)
Hot tea no sweetener

2:45 pm Bod Pod!

3 pm Protein Shake #2

1 scoop delicious vanilla MyoFusion shaken, not stirred, with water
I was definitely hungrier than that, but it was time for PT.

3 pm – 4 pm Back & Abs with Laura

1)T-Bar Rows Pyramid

Set 1: 20 lbs + bar x 8 reps
Set 2: 25 lbs + bar x 8 reps
Set 3: 30 lbs + bar x 8 reps
Set 4: 25 lbs + bar x 8 reps
Set 5: 20 lbs + bar x 8 reps

2)Lat Pull Downs

Set 1: 50 lbs x 6 reps wide grip x 6 reps reverse narrow grip
Set 2: 60 lbs x 6 reps wide grip x 6 reps reverse narrow grip
Set 3: 70 lbs x 6 reps wide grip x 6 reps reverse narrow grip
Set 4: 80 lbs x 6 reps wide grip x 6 reps reverse narrow grip
Set 5: 70 lbs x 6 reps wide grip x 6 reps reverse narrow grip

3)Dumbbell Bent Over Rows

Set 1: 20 lbs x 8 reps each arm (1 arm full set then switch)
Set 2: 25 lbs x 8 reps
Set 3: 30 lbs x 8 reps
Set 4: 30 lbs x 8 rep

Woohoo – I finally did something harder than a side bend with a 30-lb-er! =)

Superset with

4)Dumbbell Straight-armed Pull-overs

3 Sets x 20 lbs x 8 reps

5)Standing Reverse Flies

3 sets x 8 lbs x 10 reps

Superset with

6)Straight Bar Pushdowns

3 sets x 55 lbs x 10 reps

7)Seated Rows

Set 1: 65 lbs x 8 reps both arms
35 lbs x 8 reps each arm individually
Set 2: 65 lbs x 8 reps both arms
30 lbs x 8 reps each arm individually
Set 3: 65 lbs x 8 reps both arms
30 lbs x 8 reps each arm individually
Set 4: 65 lbs x 8 reps both arms
30 lbs x 8 reps each arm individually

8)Big Mean Abdominal Circuit

10 lb Medicine Ball Twists 20 reps
Alternating Toe Touches 20 reps
Mini Crunches 12reps
10 lb dumbbell Push Sit-ups 12 reps round 1 / 8 reps rounds 2 & 3

Repeat the whole thing

And again – phew!

4 pm Cardio & Econ

That advice I mentioned about reading non-stimulating text books on a StairMaster to stay alert?

Yeah, that =)

StairMaster “Fat Burner” program 45 min + Managerial Accounting Chapter 6
4.06 miles, 193 Floors climbed, 417 cals burned


5:30 pm Starving!!!!!!!!

I drank a V8 while cooking dinner. The salt hit the spot!

2 cups broccoli and snap peas steamed
With 14 shrimps
1 cup brown rice
All drizzled with ponzu and just a tad of rice wine vinegar
Hot tea no sweetener

Due to the scheduling of the Bod Pod and my workout I basically got shorted a snack today so I earned that full cup of rice. Yum!

7:30 pm Premeditated Snackin'

20 Wheat Thins
3 wedges Laughing Cow Light Blue Cheese Spread (35 cals each)
1 Fuji apple
Hot tea no sweetener

10:40 pm Protein Shake #3

1 scoop delicious vanilla MyoFusion with water and ice in the bullet

Apparently if I take my MB outside and downstairs to use in the basement I can have the blended (better) version of a shake even though C is sleeping. Good to know =)

I’m both surprised and disappointed that I’m not very sore from yesterday. Perhaps it will set in tonight. I sometimes experience a 48 hour delay in DOMS. I’m glad I got in a solid 2.5 hours today between weights and 2 cardio sessions. Tomorrow I have ASWA in the evening which means I’ll only get in am cardio and nothing more :( It also means they will pass out big slabs of cake that I’ll be turning down while everyone around me enjoys theirs. Fun, fun. I’ll let you know how that goes.

Sunday, January 16, 2011


This picture has nothing to do with my post, aside from my having eaten some tilapia today, but I just had to inquire: do you think 5 lbs of tilapia in the freezer is excessive? Nah, I don't. That fish kicks ass. It's extremely low cal, extremely low fat, very high protein, cheap, and it tastes good too ;)

Day 9

Sunday January 16, 2011

Sunday is a good day for statistics.

45 minutes cardio (30 elliptical, 15 treadmill)

460 total reps.

286 training legs.

174 training abs.

Of those leg reps 82 were during my squat rack pyramid.

…and 8 of those were at 120 lbs, otherwise known as 83.9% of my body weight ;)

I trained legs and abs and I’m beyond exhausted right now. The kind of tired that when you lay down for an hour with your 3-year-old climbing on you off and on, you chalk it up as a nap. I think the squat rack may be the culprit. I LOVE the squat rack – we’re fast friends. I’ve used a Smith machine once with my PT, but I felt more comfortable alone using the rack so I gave it a try today. Included in my hour of leg training was a pyramid on the squat rack: 8 sets, 82 total reps, maxing out at 120 lbs and then going back down. That’s 83.9% of my body weight on my shoulders for an 8 rep set. I think that’s awesome =) I think I am definitely capable of squatting a bar in excess of my body weight, but I think I’ll try that when I have a spotter handy.

6:55 am 30 min Cardio

Elliptical Interval program

7:40 am Protein Shake #1

1 scoop milk chocolate MyoFusion with water & ice in the bullet

8:30 am Back on the Oats

½ cup oatmeal, cinnamon, 1/3 cup blueberries, splash NF milk

10:00 -11:25 am Training My Legs @ Gold’s Gym

1)Seated Leg Press

Set 1: 10 reps x 180 lbs
Set 2: 10 reps x 190 lbs
Set 3: 10 reps x 200 lbs
Set 4: 10 reps x 210 lbs
Set 5: 8 reps x 230 lbs

2)Walking Lunges 3 Ways

2 sets x 16 reps weighted (1-20 lb dumbbell in each hand)
2 sets x 16 reps side twist w/ 8 lb medicine ball
2 sets x 16 reps with leg lift / butt squeeze

3)Squat Pyramid with Rack

Set 1: 10 reps x 65 lbs
Set 2: 10 reps x 85 lbs
Set 3: 10 reps x 95 lbs
Set 4: 10 reps x 115 lbs
Set 5: 8 reps x 120 lbs
Set 6: 12 reps x 95 lbs
Set 7: 10 reps x 85 lbs
Set 8: 12 reps x 75 lbs

Oh yeah ;)

4)Prone Leg Curls (no alternating – all reps on each leg then switch)

Set 1: 6 reps x 40 lbs
Set 2: 6 reps x 40 lbs
Set 3: 10 reps x 30 lbs
Set 4: 6 reps x 40 lbs

Superset with

5)Leg Extensions (no alternating – all reps on each leg then switch)

Set 1: 8 reps x 40 lbs
Set 2: 8 reps x 50 lbs
Set 3: 8 reps x 50 lbs
Set 4: 8 reps x 40 lbs

6)Quickie Cardio

Treadmill 15 min

I made up my own interval:

4 min running @ 6 mph, 1 min walking @ 4 mph,
4 min running @ 6 mph, 1 min walking @ 4 mph,
4 min running @ 6 mph, 1 min walking @ 4 mph,

All at a 1.0% incline = 15 min, out of breath, 1.36 miles, and late to a Birthday party ;)

7)This was not a quick stretch. I recognized that I had better focus now so as to not hurt big time come tomorrow morning.

11:40 am Eating in the Car

4 oz. chicken
¼ cup carrots (I would have eaten more, but it was a quick drive)

12:30 pm Yes, I Realize French Fries are not my Friend

I ate about 18 curly fries dipped in ranch at my friend’s daughter’s bowling alley birthday party. They were tasty, but yeah I shouldn’t have.

2:45 pm Protein Shake #2

1 scoop MyoFusion delicious vanilla with water and ice in the bullet

3 pm Training Abs @ Home

I’d meant to do these at the gym, but ran out of time

Side to side ball touch (10 lbs)
3 Sets x 30 reps

Toe Reach with 10 lb ball 3 sets x 15 reps

3 – 60 second planks

Side bends w / 30 lb dumbbell 3 sets x 12 reps each side

I just felt so wiped out at this point that I went and laid down in bed while Charlie was playing and basically fell asleep 2/3 of the way. Once you have a child you can never actually fall asleep all the way if they’re awake no matter how beat you are (at age 3 anyways). It’s some sort of built in safeguard ;)

6:15 pm Dinner

1/3 cup brown rice with soy sauce
1 cup steamed veggies (leftovers from yesterday)
1 beef skewer (approx. 1 oz)
8 oz. Tilapia baked with s&p, lemon juice
3 Satsumas
Hot tea no sweetener

Between 9 and 10:30 pm Carb Cravings

2 pieces SJI 9 grain bread with the tiniest bit of butter you ever saw stretched across them
Hot tea no sweetener

I’m up doing a tax return for a fake person for my tax class. When I say doing I mean forms all printed with a pencil scattered across my desk, no software! It’s a long and slightly tricky one complete with dividend income, interest income, a short term capital loss, long term capital gain, self-employment income, schedule SE, every aspect of schedule A, and more than that, but you’ve heard enough. I’m going to scapegoat the tax code for my carb cravings. Yes, I love taxes, but sorting out the intricacies requires brain fuel – like glycogen producing complex carbs. Yes, that’s it, haha. In my defense it’s whole grain and only ran over what a protein shake would have been by 70 calories. I think my weights earlier earned that. Of course the con is that you’re supposed to eat your carbs earlier in the day to reduce fat stores. I’ll be more of a stickler about timing further in. I promise =)