Wednesday, June 29, 2011

Today's Menu - June 29, 2010

Same as yesterday. I am in the mood for 1/2 grapefruit right about now. Just so happens I have one of those lovely beauties in my bag. YUM!

For today's workout: A bit of plyometric training involving a 20lb. barbell in which I worked on all the major muscle groups. My whole body felt like one mass of jelly. Definitely worth it! I am happy not to do the same things over and over again. Muscle confusion? Umm..yeah! Good gravy!

I don't need to kill myself with cardio that got me no where fast. Don't be afraid of weights! I swear it works! I can see it in the mirror!

Tuesday, June 28, 2011

Today's Eats - June 28, 2011

B: 1/2 cup of egg whites scrambled; whey protein shake
S: Almonds and blueberries
L: Rotisserie Chicken, lettuce, balsamic vinegar
S: Almonds and blueberries
Post workout snack: whey protein shake with l-glutamine
D: Turkey burger, 1/2 cup of egg whites

I have started to incorporate fruit but very sparingly right now. I want to see how well my body adjusts to it.

I must tell you that I am real happy with doing more weight-lifting, less cardio. My body is responding well to the new program.

Friday, June 24, 2011

Last evening did not go so well...

Dusted myself off and returning to the gym for some upper resistance weight training. I even bought some new Nike Training shoes. Very happy indeed!

Since I had a few extra carbs last evening, I feel more energy today. Of course it is obvious that I need to eat more. I am eating Paleo. I can eat!!

Happy it is Friday!

Take care all..

Thursday, June 23, 2011

Discussion Time.

My trainer and I have been chit-chatting for the last 20 minutes, trying to figure out my macros, (roughly 55% Protein/25% Carbs/20% Fat) calorie intake and the amount of strength training and HIIT for the next 2 weeks of getting to my 1st major goal by the week of July 11th.

I will continue eating at a deficit but mostly strength training. My HIIT sessions will be twice a week only. I also need to rest my weary muscles and give myself a break when I can.

Wednesday, June 22, 2011

It is becoming clearer!

Good Morning!

Breakfast: 1/2 cup of eggs whites cooked in 1T of olive oil, Whey Protein Shake mixed with water
Snack: 15 almonds
Lunch: Chicken Breast, Lettuce, cucumbers, onions, balsamic vinegar
Snack: 15 almonds
Post Workout Snack: Whey Protein Shake mixed with water and 1 teaspoon of l-glutamine powder
Dinner: 5 egg whites with 1oz. of avocado, cholula sauce and hot mustard for taste

Water and tea all day.

Monday, June 20, 2011

New Week - Full Steam Ahead!

Had a wonderful weekend! My Dad enjoyed his Father's Day breakfast and later, my husband and I took the motorcycle out for a nice ride. So beautiful! Today, we are celebrating our 10 month wedding anniversary! Time is flying by. LOL

Eating wise? Doing great!

Working out? Wow, my muscles are sore! LOL My trainer told me we would be concentrating on weight lifting. She wasn't kidding!

Today's Workout: Chest and Legs

Today's Menu:
Breakfast: 1/2 cup of egg whites, hummus; Chocolate Whey protein shake mixed with water
Snack: 15 almonds
Lunch: Chicken thighs, lettuce, balsamic vinegar
Snack: 15 almonds
Post Workout Snack: Chocolate Whey Protein Shake mixed with water and l-glutamine
Dinner: Cup of egg whites, hummus and avocado

Wednesday, June 15, 2011

Today - June 15, 2011

My menu

Breakfast - 1/2 cup of egg whites; Chocolate whey protein shake mixed with water
Snack - 15 almonds
Lunch - Roast chicken, 1T of oil, lettuce
Snack - 10 almonds, 5 walnut pieces
Post Workout Snack - Chocolate whey protein shake mixed with 1 teaspoon of l-glutamine powder and water
Dinner - 5 egg whites with hummus and avocado


Arms and back along with 20 minutes of HIIT


Very tired this morning. I must have gotten up at least 5 times last night to go to the bathroom. Drinking a gallon of water daily will do that to you, I guess. I'm feeding my body well, working out hard, keeping up with my written journal as well as here and trying to stay focused on the prize.

Tuesday, June 14, 2011

7lbs. LOST!

I am getting closer to my 1st illustrious goal! YAY ME!

Sticking with clean foods and staying away from the fruit,dairy and grains is helping me tremendously along with my weight training.

My trainer recommends another protein shake in the evenings after dinner since weight training continues to burn calories during rest periods.

I am very happy!

Monday, June 13, 2011

Just a thought...

I don't see any difference between Kimkins and HCG in my opinion. They are both dangerous and yet people linger on in the hope of losing numbers on a scale. I'm shaking my head because it is ridiculous. Every single person I have come across at my gym thinks these people are insane for doing it.

Please people! There are no quick fixes to weight loss! Otherwise, why would we bust our humps at the gym?

Find a sensible lifetime plan, get moving and get on with life!

Today's Menu June 13, 2011

Good Morning!

B: 1/2 Cup of egg whites; Chocolate whey protein shake (mixed with water)
S: 15 almonds
L: Roasted chicken, lettuce with vinaigrette dressing
S: 15 almonds
Post workout snack: Chocolate whey protein shake (mixed with water and l-glutamine powder)
D: 5 egg whites with hummus, avocado and tuna

Cardio, chest/arms workout today/

Take care!

PS - I'm feeling great!

Sunday, June 12, 2011

Happy Sunday!

Some have asked me.

What am I doing?

The plan I am following is a kind of clean paleo. I still eat according to my WW PP 29 dpt or I should say, I try to.

My trainer has had years of experience with fitness and sports nutrition. What I eat and the workout plans I follow are based on what my body requires. Below is a sample:

Lots of protein such meat, leafy greens, egg whites, olive oil, avocados, apple cider vinegar, almonds and walnuts. I also drink a protein shake at least twice daily. Not a big fan of eggs and I usually toss the yolks or buy cartons of egg whites instead.

I do not eat fruit (fructose inflames my appetite), flour or sugar. Other than the shakes I do not consume dairy. I am not to be trusted with cheese. I tend to overeat it. No grains.

After last night's carb debauchery, I finally know how my body doesn't appreciate the unneeded simplex carbs and sugar. I feel as though I have a hangover.

Once I become closer to goal, I am sure I will slowly add in the complex carbs but I seem to manage pretty well.

Word to the wise. Snacks help! Especially hard-boiled eggs. Don't be afraid of good fats and protein.

My workouts include 20 minutes of cardio to start. She likes to get this portion out of the way and my whole body is full of energy to complete my weight training routines. Some say, it's better to do cardio after but I feel great doing it first. YMMV. And I do abs two to three times a week. Abs really do start in the kitchen!

Friday, June 10, 2011

Happy Friday!

Have a flu induction type headache this am due to my cutting down on certain grains, fruit, and dairy.I feel better after eating my almonds though. For lunch it's my favorite meal of roast chicken!

Dinner is egg whites and my turkey burgers with some avocado on top.

Today we'll be working on my back muscles.

Take Care!

Thursday, June 9, 2011

Supplements for my weight training.

My trainer recommended I mix one scoop of l-glutamine powder into my water or protein drink and consume after every workout.

The creatine caps will give me a pump to my muscles and for a couple of weeks may bloat me. (It's important I stay away from dairy, sodium, olives, and processed foods as much as possible. Also this means no booze is allowed during the first 2 week period.)

My Bodytech chocolate whey protein contains the amino acids I need and I no longer have to take as many BCAA's.

Wednesday, June 8, 2011

Today - June 8, 2011

My husband and I went out to dinner last night and I wound up having a cup of clam chowder and broiled scallops with broccoli. The food was "meh". I did not get to drink my protein shake. I felt very guilty not eating what I should and really wanted to go the gym too.

Today is not off to the best of starts. I drank my protein drink for breakfast along with 1/4 cup of egg whites was just a touch of avocado. I did not feel hungry at that moment but a couple of hours later I was starving. Drank my water and tried to keep busy until 10am or so when I usually have my snack. Wow! My almonds never tasted so good! A little fat is exactly what I needed to make it through to lunch.

My lunch today is roasted chicken with lettuce, a drizzle of dressing. (My trainer wants me to buy creatine with l-glutamine for after my workouts. Supplementation is important to my weight training.)

Snack: Rest of my almonds, Peppermint tea

Post Workout Snack: Bodytech Chocolate Whey Protein Mixed with water

Dinner: Dinner will be tuna or white fish with green beans, 1/4 cup of brown rice, mustard, avocado and some Mrs. Dash, green tea. (This time I plan on eating exactly that!!)

Workout today: Shoulders

Tuesday, June 7, 2011

Today and the week ahead #2

I baked some chicken breast last night for my lunch to go along with my salad. I did not have time to make my Old Wessex 5-Grain oatmeal this morning so wound up eating my 5 egg whites instead.

Dinner will be tuna or white fish with green beans, 1/4 cup of brown rice, mustard, avocado and some Mrs. Dash.

Snacks are 4oz sweet potato, almonds and my protein shake.

My diet has changed. We'll see how well the clean eating week goes. There is no fruit or dairy listed other than the protein shake.

Saturday, June 4, 2011

Today - June 4, 2011

Next time, I'll go with the whey protein shake or egg whites if I want a snack.

My body did not like the extra ham/cheese and I could barely sleep.

Had breakfast this morning of ham, egg whites with one of those small Joseph's low-carb pita breads with 1/2 t of hummus on top. Yummy and filling. I'll have to keep those pitas in a sealed air-tight bag for next week since I'll be waving them adieu from Sunday to Saturday.

I am working out this morning on cardio and legs only. Abs will be done 1 to 2 times a week for less bulkiness around my obliques and front. My post workout snack - Bodytech Chocolate whey protein shake mixed with water.

Lunch is one more small pita with 1/2 t of hummus, Laughing cow cheese lite wedge, 2oz. of ham and a bit of lettuce, 1/2 an apple.

Snack: Banana, almonds

Dinner: Prime Rib, Broccoli. (Fruit salad as my dessert. We are gong to the movies tonight.)

Friday, June 3, 2011

Today and the week ahead.

Oh, and she decided for me to try something new this week (starting this Sunday) since she noticed I am not eating enough protein or good fat. She said stop with all yogurts and cottage cheese for one week, too.

Here is a quick shopping list.

Egg Whites
Tuna, Cod, Salmon or Tilapia
Brown Rice
Oat Bran (I already have this.)
Sweet Potatoes (divided into 4oz each over 6 days)
Balsalmic Vinegar
Romaine Lettuce/Mixed Greens