nycgirl's Food & Training Log

[necia]

Thanks Sassy. Usually by the time I get back from work I'm ready to have my shake, and sometimes it feels like I'm drinking it just in time, right before I pass out onto the floor. LMFAO. There are other times when the w/o has been exceptionally hard, and I have to really scurry back to work.

Necia

 

[nycgirl]

Those are rules of thumb -- but if you wait a while and see how soon after you train (lifting or cardio) that you start feeling flaky, that will tell you how long you have before you really need to get that post workout shake. Some people say within 1/2 hr, some within an hr. But you want to hit it before you start feelign really depleted.

If you carry your shake with you, two ways -- you can either pre-blend (in a blender) the shake and bring it -- I'd throw it in the freezer for a little so it can thaw while I'm at the gym -- but remember to put it in something that it won't leak out of while its thawing (condensation), or put the powder in a baggie or in the shaker itself & throw in some water at the gym. Sometimes the gym will mix you one too -- but it can get expensive there.

Sassy, Thank you for answering the question. I'm still learning about this subject. After weights I'm fine. I have a PWO shake. I never seem to get "eating after cardio" right. Yesterday, I waited to long - 1 hour. Felt flaky and had to take a nap.

Necia - ANPB is "All Natural Peanut Butter". My favorite treat!

 

[necia]

Sassy, Thank you for answering the question. I'm still learning about this subject. After weights I'm fine. I have a PWO shake. I never seem to get "eating after cardio" right. Yesterday, I waited to long - 1 hour. Felt flaky and had to take a nap.

Necia - ANPB is "All Natural Peanut Butter". My favorite treat!

Thought so but wanted to make sure. I like natty pb too, but natty almond butter totally rocks even more! I'm so glad I'm all out, and haven't been able to find it since.

Necia

 

[nycgirl]

February 20th

Good morning everyone!

8:20 - 1/4 cup of oatmeal cooked w/ 1/2 cup of unsweetened soy milk, and 2 TBS of Flax Meal 4 egg whites (253 19.5/8/23) (#s in previous post are inaccurate. These are correct #s)

10:00 - Weights: Legs
Squats - 1 warm-up set of 8: 5lbs*; 2 sets of 8: 25lbs* and 1 set of 8: 30lbs (*lbs added on)
Stiff-leg deadlifts - 1 set of 8: 15lbs*; 2 sets of 8: 20lbs* (*lbs added on)
Lunges w/ 20lb dumbbells - 3 sets of 8
Standing Calf Raises (machine) - 1 set of 12: 40lbs; 2 sets of 12: 60lbs

10:50 - 1 scoop of PP mixed w/ water (90 2/1.5/18)

11:30 am - 1/2 pita bread; 1 3oz pouch COS salmon; 1 cup of raw spinach and 1 TBS of hummus (211 21.5/4/19.5)

2:30pm - 1 cup of homemade chili (364 35/21/25) - Very high in fat & carbs, yes I know. I have to remember to make w/ turkey next time. Dinner will be very lean. Probably a repeat of meal @ 11:30 w/o pita and hummus.

Early Totals: Calories 918 Carbs: 78 Fats:34.5 Protein:85.5 (Just so I know where I'm at before dinner).

6:45 - 30 minutes of light cardio

8:00 - 3 egg whites and 1 whole egg scrambled w/ 1tsp of olive oil, 2 TBS of chopped onions, 1 cup raw spinach and 1 3oz COS pouch of salmon (259 3/11.5/31.5)

10:00 - 1/4 cup of cottage cheese and 1/4 scoop of Protein Powder - (67.5 3.5/1.6/10.5)

Total Calories: 1244 Carbs: 84.5 Fats: 47.6 Protein:127.5 (27.1%/34.4%/40.9%)

 

[nycgirl]

Good morning!

9:15am: 1/4 cup of oatmeal cooked w/ 1/2 cup of unsweetened soy milk, and 2 TBS of Flax Meal 3 egg whites (236 19.5/8/19.5)

10:30: Weights - Chest and biceps (Will not be near local gym tomorrow morning and it is too crowded to go in the evening. Switched workouts - will do HIIT on Tues and Wed.)

Bench Press - 1 warm up set of 8 : barbell only; 3 sets of 8: 10lbs 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 - 1 set of 8: 15lb dumbbells; 2 sets of 6: 20lb dumbbells
Dips: 1 set of 8 (70lbs assistance); 1 set of 8: (64lbs of assistance)
Bicep Curls: 3 sets of 6: 15lb dumbbells

11:40: 1 scoop of PP mixed w/ water (90 2/1.5/18)

 

[nycgirl]

Good morning!

9:15am: 1/4 cup of oatmeal cooked w/ 1/2 cup of unsweetened soy milk, and 2 TBS of Flax Meal 3egg whites (236 19.5/8/19.5)

10:30: Weights - Chest and biceps (Will not be near local gym tomorrow morning and it is too crowded to go in the evening. Switched workouts - will do HIIT on Tues and Wed.)

Bench Press - 1 warm up set of 8 : barbell only; 3 sets of 8: 10lbs 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 - 1 set of 8: 15lb dumbbells; 2 sets of 6: 20lb dumbbells
Dips: 1 set of 8 (70lbs assistance); 1 set of 8: (64lbs of assistance)
Bicep Curls: 3 sets of 6: 15lb dumbbells

11:40: 1 scoop of PP mixed w/ water (90 2/1.5/18)

12:00: 1 6oz can of tuna mixed w/ 2T of hummus and 1T of ground red cherry peppers; 1 cup of raw spinach (236 7/5/40.5)

2:25: 1 serving (1 cup) of homemade chili and 1 cup of raw spinach (370 36/21/25)

Early Totals (just so I can see where I'm at before dinner) -
Calories: 932 Carbs: 64.5 Fats: 35.5 Protein: 102.5

5:35: 30 minutes of light cardio - elliptical

 

[nycgirl]

12:00: 1 6oz can of tuna mixed w/ 2T of hummus and 1T of ground red cherry peppers; 1 cup of raw spinach (236 7/5/40.5)

2:25: 1 serving (1 cup) of homemade chili and 1 cup of raw spinach (370 36/21/25)

Early Totals (just so I can see where I'm at before dinner) -
Calories: 932 Carbs: 64.5 Fats: 35.5 Protein: 102.5

5:35: 30 minutes of light cardio - elliptical

7:20: 1 8oz (pre-cooked weight) chicken breast w/ 12 broccoli flowerets, 12 baby carrots and 1TBS of KC Ginger and Garlic Marinade (346.5 24/6/46.9)

10:00 1/2 TBS anpb (45 1.5/3.8/1.7)

Totals: Calories: 1333.5 Carbs: 90.0 Fat: 44.8 Protein: 151.1 (27%/30.2%/45.3%)

 

[nycgirl]

February 22nd

Good morning everyone!

5:35am: Cardio - Ran 2.0 miles - 19:10 min; 20 minutes of HIIT cardio

7:00am: 1/4 cup of oatmeal (cooked in water) w/ 3 egg whites. (126 13.5/1.5/13.0)

9:00am: 1 scoop of PP and 2T of Flax Meal (150 6/6/21)

 

[nycgirl]

February 22nd

Good morning everyone!

5:35am: Cardio - Ran 2.0 miles - 19:10 min; 20 minutes of HIIT cardio

7:00am: 1/4 cup of oatmeal (cooked in water) w/ 3 egg whites. (126 13.5/1.5/13.0)

9:00am: 1 scoop of PP and 2T of Flax Meal (150 6/6/21)

9:45am - 10 almonds (69 2/6/2)

Did not have enough carbs this morning. Had a massive headache. Had a carb loaded lunch and headache disappeared while I was eating. It's been awhile since I ran and did extra cardio - have to remember to increase the carbs in the morning on days I run and do HIIT).

12:00pm - 1 serving of homemade chili w/ two servings of boiled new potatoes (704 97/30.4/30.6)

3:30 - 1 8oz (precooked weight) chicken breast w/ 1T of hummus and 1T of ground red cherry peppers (267.5 1/7.25/43.4)

Early totals (just so I know where I'm at before dinner):
Calories: 1316.5 Carbs: 119.5 Fats: 45.2 Protein: 109

6:00 - 1 Powerbar Harvest Strawberry Bar (I need to stop buying these) - (230 45/4/7)

9:00 - 1T of anpb (105 3/7.5/4)

Totals: Calories 1651 Carbs: 167.5 Fats: 56.7 Protein: 116 (40.5%/30.9%/28.1%) - #s should be in the reverse direction. Need to remember to plan my meals and eat more in the morning on intense cardio days.)

 

[nycgirl]

Good morning everyone!

Woke up late today. Decided to split cardio session into 2 sessions and add abs in the evening.

Workout: Cardio (Weight - 139)
6:27 - 2.0 mile speed training session (0% incline): Warm-up 2 minutes @ 6.2; 7.0 for @ least 3 minutes; 6.5 for 1 minute (if needed); increase speed to 7.5 @ 1.75 miles. Time - 17:33

7:00 - 1/2 cup of oatmeal w/ 1/4 cup of blueberries and 3 egg whites (221 32/3/15.5)

9:30 - 1 medium pumpernickel bagel w/ 1/2 serving of light Philly cream cheese packet; 2 egg whites (I left my meals on my counter this morning. Grabbed the next best thing from company cafeteria.) (226 34.4/2/13.4)

1:30 - 1 grilled tuna steak w/ pineapple & tomato salsa; 1.5 cups of raw spinach (388 37/9/41.3)