nycgirl's Food & Training Log

[nycgirl]

This is just a note to myself so I know what I'm doing next week.

WeightLifting: Sun/Tues/Thursday
Sun: Legs
squats, stiff-leg deadlifts, lunges, seated leg curls(machine), standing calf raises (machine)
20 minutes of cardio

Tues: Chest
Bench Press, Incline Dumbbell Press, Decline Dumbbell Bench Press, Pectoral Fly (machine), pullovers, dips, barbell curl
20 min of cardio

Thursday: Back and Shoulders
Wide-Grip Lat Pulldown, dumbbell shrugs, Chin-ups, Lying T-Bar Row, Lower Back Extension (machine), Front Dumbbell Raise, Seated Dumbbell Press, Side Raises, Standing Dumbbell Triceps Extension
20 minutes cardio

Fri - off day

Mon, Wed, Sat - 30 minutes HIIT

Planned Meals (cal. carbs/fat/protein)
1/4 cup oatmeal w/ 1 TBS of froz blueberries, 2 egg whites, 2TBS Flx Ml
(173 19/6.0/12.5)
1 scoop of PP w/ water (90 2.0/1.5/18.0)
1 scoop of PP w/ 1/2 cup of unswt. soy milk + 1/4 cup of Uncle Sam's Cereal (177.5 14/5/23)
2 egg whites and 10 almonds (103 2/6/9)
(Mon: Lunch) - Homemade soup (1 c. of dry lentils, 2 serv. of chopped baby carrots, 1 med. celery stalk, 1/2 c. of chopped onions, 2 thin sliced chicken breasts, 1T olive oil, cooked w/ water; makes apprx. 3 1.5cup servings) w/ 1 cup of veggies (277 41/5/25)
(Tues - Fri: Lunch) Homemade soup (2 14oz cans of Cannellini Beans; 1 can of diced tomatoes, 6 turkey sausage links, 1 TBS of olive oil. 1 can of chicken broth; makes app. 5 1.5 cup servings) and on the side 1 cup of veggies (359 38.5/11/27.5)
3oz of tuna w/ 1 celery stalk and 1 serving of baby carrots (132 9/1.0/20.0) or 3oz COS salmon pouch w/ 1 celery stalk and 1 serving of baby carrots (134 9/3/15)
(Sun: dinner) steamed veggies, 1 thin sliced chicken breast
(Mon-Thursday: dinner) shrimp scampi (1 cup of steamed shrimp, 1 tsp olive oil, garlic, crushed red pepper) w/ 1 cup of veggies (290 6/8/39)
(Fri. dinner) grilled salmon steak w/ 1 cup of veggies

The Official Iron Angels Club

Official members are as followed in alphabetical order:
Courtneybcca, Daisyduke6, Dakotah, Frisky, Gymgurl, Jaded, Jenscat, LadyViking, Miss24k, nycgirl, Sassy69, SoKlueles, Sugarplum, The-Short-One, Velvett, and Yasmina.

If you are female and you would like to join the club, please feel free to pm myself or another member of the club.

 

[nycgirl]

February 13

Following Miz L's cue, I decided to keep count of cal/carbs/fat and protein to keep better records of what I am eating. Please feel free to comment.
Meals (cal carbs/fat/protein)

7:30 - 1/4 cup of oatmeal cooked w/ 2 egg whites; 2 TBS of flax meal
(168 17.5/6.0/12.5)

Weights
Squats - 1 warm-up set of 8: 5lbs*; 2 sets of 8: 20lbs* and 1 set of 8: 25lbs (*lbs added on)
Stiff-leg deadlifts - 1 set of 8: 10lbs*; 2 sets of 8: 15lbs* (*lbs added on)
Lunges w/ 15lb dumbbell - 3 sets of 6
Seated leg curls (machine) - 2 sets of 8: 60lbs; 1 set of 8: 75 lbs
Standing Calf Raises (machine) - 3 sets of 12: 40lbs

11:05 - 1 scoop of Strawberry PP mixed w/ 2 TBS of Pinhead oats and 1/2 cup of soy milk (200 17.5/5/24.5)




The Official Iron Angels Club

Official members are as followed in alphabetical order:
Courtneybcca, Daisyduke6, Dakotah, Frisky, Gymgurl, Jaded, Jenscat, LadyViking, Miss24k, nycgirl, Sassy69, SoKlueles, Sugarplum, The-Short-One, Toots13, Velvett, and Yasmina.

If you are female and you would like to join the club, please feel free to pm myself or another member of the club.

 

[nycgirl]

February 13

Following Miz L's cue, I decided to keep count of cal/carbs/fat and protein to keep better records of what I am eating. Please feel free to comment.
Meals (cal carbs/fat/protein)

7:30 - 1/4 cup of oatmeal cooked w/ 2 egg whites; 2 TBS of flax meal
(168 17.5/6.0/12.5)

Weights
Squats - 1 warm-up set of 8: 5lbs*; 2 sets of 8: 20lbs* and 1 set of 8: 25lbs (*lbs added on)
Stiff-leg deadlifts - 1 set of 8: 10lbs*; 2 sets of 8: 15lbs* (*lbs added on)
Lunges w/ 15lb dumbbell - 3 sets of 6
Seated leg curls (machine) - 2 sets of 8: 60lbs; 1 set of 8: 75 lbs
Standing Calf Raises (machine) - 3 sets of 12: 40lbs

11:05 - 1 scoop of Strawberry PP mixed w/ 2 TBS of Pinhead oats and 1/2 cup of soy milk (205 17.5/5/24.5)




The Official Iron Angels Club

Official members are as followed in alphabetical order:
Courtneybcca, Daisyduke6, Dakotah, Frisky, Gymgurl, Jaded, Jenscat, LadyViking, Miss24k, nycgirl, Sassy69, SoKlueles, Sugarplum, The-Short-One, Toots13, Velvett, and Yasmina.

If you are female and you would like to join the club, please feel free to pm myself or another member of the club.

12:50 - 2 egg whites and 10 almonds (103 2/6/9)

3:05 - Homemade soup (1 c. of dry lentils, 2 serv. of chopped baby carrots, 1 med. celery stalk, 1/2 c. of chopped onions, 2 thin sliced chicken breasts, 1T olive oil, cooked w/ water; makes apprx. 3 1.5cup servings) (227 31/5/23)

 

[nycgirl]

5:30 - 1/2 cup of cottage cheese w/ 1TBS of anpb (180 9/10/15.5)

6:30 - Ran 2.0 miles (Time - 18:06)

8:15 - stirfry - 1 cup of veggies and 1/2 chicken breast w/ 1/2 TBS of Spicy Stir Fry sauce (152.5 12/1/10.5);

Realized that I did not get enough protein, so I had a 3oz pouch of COS salmon (90 0/3/15)

10:00 - Yoga (15-20 minutes)

10:30 - 1 scoop of PP; 1/2 cup of unsweetened soy milk and 2 TBS of Flax Meal (190 8/8/26.0)


Total: Calories -1310.5; Carbs-97 ; Fat- 44; Protein-136; (29.6%/30.2%/41.5%)

 

[nycgirl]

Good morning everyone!

My legs are sore, mainly my inner quads and hamstrings. Otherwise, feeling great. I'm glad I'm over my cold.

5:50 - 30 minutes of HIIT on the elliptical

6:30 - 1/4 cup of oatmeal cooked w/ 2 egg whites; 2 TBS of flax meal
(168 17.5/6.0/12.5)

7:00 - 1 scoop of PP w/ water (90 2.0/1.5/18.0)

9:30 - 1 scoop of PP mixed w/ 2 TBS of Pinhead oats and 1/2 cup of skim milk (210 21.5/3/25.0)

11:30 - 2 egg whites and 10 almonds (103 2/6/9)



The Official Iron Angels Club

Official members are as followed in alphabetical order:
Courtneybcca, Daisyduke6, Dakotah, Frisky, Gymgurl, Jaded, Jenscat, LadyViking, Miss24k, nycgirl, Sassy69, SoKlueles, Sugarplum, The-Short-One, Toots13, Velvett, and Yasmina.

If you are female and you would like to join the club, please feel free to pm myself or another member of the club.

 

[nycgirl]

Good morning everyone!

My legs are sore, mainly my inner quads and hamstrings. Otherwise, feeling great. I'm glad I'm over my cold.

5:50 - 30 minutes of HIIT on the elliptical

6:30 - 1/4 cup of oatmeal cooked w/ 2 egg whites; 2 TBS of flax meal
(168 17.5/6.0/12.5)

7:00 - 1 scoop of PP w/ water (90 2.0/1.5/18.0)

9:30 - 1 scoop of PP mixed w/ 2 TBS of Pinhead oats and 1/2 cup of skim milk (210 21.5/3/25.0)

11:30 - 2 egg whites and 10 almonds (103 2/6/9)

The Official Iron Angels Club

Official members are as followed in alphabetical order:
Courtneybcca, Daisyduke6, Dakotah, Frisky, Gymgurl, Jaded, Jenscat, LadyViking, Miss24k, nycgirl, Sassy69, SoKlueles, Sugarplum, The-Short-One, Toots13, Velvett, and Yasmina.

If you are female and you would like to join the club, please feel free to pm myself or another member of the club.

1:30 - Lentil soup w/ 1 cup of veggies (277 41/5/25)

5:00 - 3oz COS salmon pouch w/ 1 celery stalk and 1 serving of baby carrots (134 9/3/15)

7:30 - 1 cup of steamed shrimp sauteed in 1/2 TBS of olive oil and 1T of green peas (276.0 3/7/39)

10:30 - 1/4 scoop of protein powder mixed w/ 1/2 cup of unsweetened soy milk and 1TBS of Flax Meal (92.5 4.75/4.6/9.5)

Total- Calories: 1419.5 Carbs: 108.5 Fat: 41.0 Protein: 155 (30.6%/26%/43.7%)

 

[The Shadow]

5:30 - 1/2 cup of cottage cheese w/ 1TBS of anpb (180 9/10/15.5)

6:30 - Ran 2.0 miles (Time - 18:06)

8:15 - stirfry - 1 cup of veggies and 1/2 chicken breast w/ 1/2 TBS of Spicy Stir Fry sauce (152.5 12/1/10.5);

Realized that I did not get enough protein, so I had a 3oz pouch of COS salmon (90 0/3/15)

10:00 - Yoga (15-20 minutes)

10:30 - 1 scoop of PP; 1/2 cup of unsweetened soy milk and 2 TBS of Flax Meal (190 8/8/26.0)


Total: Calories -1310.5; Carbs-97 ; Fat- 44; Protein-136; (29.6%/30.2%/41.5%)

40 30 30 - WELL DONE

 

[nycgirl]

40 30 30 - WELL DONE

Thanks!

 

[nycgirl]

Good morning Everyone!

5:00 - 1/4 cup oatmeal w/ 1 TBS of froz blueberries, 2 egg whites, 2TBS Flx Ml
(173 19/6.0/12.5) and 1 scoop of PP w/ water (90 2.0/1.5/18.0)

5:40 - Workout (Weight - 141.0)
Bench Press - 1 warm up set of 8 : barbell only; 3 sets of 8: 5lbs added on
Incline Dumbbell Press - 3 sets of 8: 20lb dumbbells
Pectoral Fly (machine): 3 sets of 6: 45lbs
Pullover (machine): 3 sets of 8: 40lbs
Decline Dumbbell Press - 3 sets of 8: 15lb dumbbells
Dips: 2 sets of 6 (70lbs assistance); Preacher Curls (machine): 3 sets of 8: 30lbs

7:00am - 1 scoop of PP w/ 1/2 cup of unswt. soy milk + 1/4 cup of Uncle Sam's Cereal (177.5 14/5/23)

9:50am - 2 egg whites and 10 almonds (103 2/6/9)

12:30pm - Homemade Cannellini Bean soup w/ 5 broccoli florets (323 36.0/11/28)

 

[*Bunny*]

Good morning Everyone!

GOOD MORNING!!!