GiaDona 2005

[GiaDona]

Meal 1- 2 scrambled eggs on whole wheat toast, 1 large coffee with skim milk and splenda

Meal 2- 1 can tuna and 1 whole wheat bread.
1 clementine
1 SF jello
1 diet coke

Meal 3- 1 carborite cereal bar, 1 jello. Water

Meal 4-Edge Carb Control Shake

Meal 5- 2 slices ham wrapped in lettuce. dijon mustard. 1/4 cup Total 0% yogurt with vanilla extract and splenda. Water

Meal 6-After gym Whey Protein shake-2 scoops whey, 1 tbspn dextrose, 1/2 cup skim milk

(Normally I'd eat a "dinner meal" but was not at all hungry after gym today.)

Height: 5'5
Current Weight: 142
BF%: 19.5

I'd like to get down to like 12-14% body fat.

 

[GiaDona]

Jan 4

Meal 1-Large coffee, skim milk, splenda; 1 med. whole wheat bagel

Meal 2-Can of tuna, 2 slices whole wheat bread, 1 SF jello

Meal 3- 3/4 Kashi Go Lean Protien Cereal

Meal 4- 1 clementine, 1 Edge Low Carb Shake

Meal 5- (Cooking now) Sopa de Pescado--Spanish fish soup of tiliapia, onions, potatoes, lime and hot peppers, garlic, cumin, and cilantro


The sopa de pescado should bring my protein up to 40. I know was a bit high on carbs yesterday...

Comments/input welcome!

 

[jenscats5]

Jan 4

Meal 1-Large coffee, skim milk, splenda; 1 med. whole wheat bagel

Meal 2-Can of tuna, 2 slices whole wheat bread, 1 SF jello

Meal 3- 3/4 Kashi Go Lean Protien Cereal

Meal 4- 1 clementine, 1 Edge Low Carb Shake

Meal 5- (Cooking now) Sopa de Pescado--Spanish fish soup of tiliapia, onions, potatoes, lime and hot peppers, garlic, cumin, and cilantro


The sopa de pescado should bring my protein up to 40. I know was a bit high on carbs yesterday...

Comments/input welcome!

You need protein in your first meal, such as 4 egg whites + 1 yolk...

Feel free to post up the Sopa De Pescado recipe in the Recipe Thread.....

 

[lucidblue]

Feel free to post up the Sopa De Pescado recipe in the Recipe Thread.....

I second this . Sounds really good!

 

[GiaDona]

Thanks for the input. I'm gonna *TRY* to get up early enuff tomorrow to make eggs before work. And I'll def post my soup recipe tomorrow. Think you'll like it! It's my absolute favorite and it's super healthy!

 

[GiaDona]

Current stats: Height 5'5, Weight 142 lbs, Body Fat: 19.5%

Workout:
Day 1 :
Chest and Back

Chest
Flat Barbell Bench Press : 2 x 8 reps
Low Incline Dumbbell Press : 2 x 8 reps
Dips : 2 x 8 reps

Back
Chin ups : 2 x 8 reps
Deadlifts : 2 x 8 reps
Barbell Rows : 2 x 8 reps

20 min cardio


Day 2 :
Cardio 40 min + abs

Day 3 :
Legs

Squats : 2 x 8 reps
Hack Squats : 2 x 8 reps
Leg Curls : 2 x 8 reps
Leg Abductor/Inductor: 2 x 8 reps each
Straight Legged Deadlifts : 2 x 8 reps
Standing Calve Raises : 4 x 10 reps
Leg kickbacks with weights (for butt) 2 x 8 per leg

Cardio 20 min

Day 4 :
Cardio 40 min + abs

Day 5 :
Shoulders, Triceps and Biceps

Shoulders
Military Press in Rack : 2 x 8 reps
Seated Dumbbell Press : 2 x 8 reps
Standing Lateral Raises : 2 x 10 reps

20 min cardio

Triceps :
Narrow Grip bench Press : 2 x 8 reps
French Press : 2 x 8 reps

Biceps :
Barbell Curls : 2 x 8 reps
Hammer Curls : 2 x 8 reps

Day 6 : OFF

Day 7 : OFF

Food: Try my BEST for clean eating at 40/30/30 (P/C/F) with about 5 meals per day. One cheat day over the weekend but try to keep that really at one cheat meal or one cheat item, rather than going crazy the whole day.

 

[GiaDona]

Jan 5

Meal 1- 3 egg whites, 1 whole egg on whole wheat toast; 1 large coffee w/ skim and splenda

Meal 2-Carborite Cereal Bar

Meal 3-Grande Sugar Free Vanilla Skim Latte, 1 1/2 slice sourdough bread toasted with 1 1/2 slice munster cheese (broke my white rule--but it was yummy as hell )

Meal 4- 1 can tuna, 2 slices Walnut Cranberry Multi Grain bread, 1 SF jello

Meal 5- 1/4 cup Egg Beaters Egg Whites, 1 whole wheat bread, 1 slice extra lean ham; 1 SF Red Bull

Meal 6- 1.5 scoops Whey Protein, 1 tbspn dextrose in water

Meal 7- I'm going to have a small bowl of left over soup from last night. My serving will be high on fish and very low on potatoes b/c I've had enuff carbs today.

Workout-Today was Chest and Back day.

 

[GiaDona]

Dec 6

Meal 1- 3 egg whites, 1 whole egg on whole wheat toast
Grande SF Vanilla Skim Latte

Meal 2-1/4 cup Kashi Go Lean Protein Cereal, 1 SF jello, 1 clementine

Meal 3- 1 Cheese quesadilla made with whole wheat tortilla and reduce fat cheddar cheese

Meal 4-Carborite Cereal Bar

Meal 5-Whey Protein Shake with 1 scoop, water, and 1 tbsp dextrose

Meal 6- 1 cup fish soup, 3 oz skirt steak, 1/4 cup brown rice

Gym: 40 min Cardio + abs

 

[GiaDona]

Dec 7--not the best eating day...

Meal 1-Carborite Cereal Bar

Meal 2- 5 oz steak and 1/2 cup brown rice

Meal 3-2 clementines, 1 carborite cereal bar

Meal 4- 1scoop whey with water, 1 1/2 SF red bull

Meal 5-2 scoops whey, 1 tbsp dextrose, water

Gym-legs day

 

[GiaDona]

Dec 8th-Saturday-Cheat day

Meal 1-Carborite Cereal Bar

Meal 2-1/2 can SF Redbull, PureProtein Smores Bar

Meal 3--at a Party-- 2 bites of cake and ice cream, 1 glass white wine

Meal 4-Chinese Restaurant-

Steamed chicken with vegetables in no sauce, no sugar, no salt, no MSG, no nada!

Triple Delight-Chicken, Shrimp, Beef with scallions in brown sauce

About 1/4 cup brown rice

Meal 5-1 SF jello and 1 No sugar added Fruit Popsicle

Meal 6-Once I do my fitday, I'll see how I can try to salvage this day--prob need some protein and I should have a salad too as I've been seriously lacking in veggies lately.