Roonytunes 2005

[Roonytunes]

Here's a poll for anyone reading my log. I just found out that the CIO where I work is having a pizza lunch for us this Friday. There will be nothing else but friggin' pizza!

I just came back from a binge vacation and am trying to clean up my act this week. Also I already have my weekly cheat meal scheduled for Sat night (it's my birthday party, so this will be a bigger cheat than normal).

What should I do?
1) take a slice and only eat a few bites
2) say I got hungry early and already ate before the pizza lunch "meeting"
3) I'm lactose intolerant and so can't have any pizza
4) just eat one slice of pizza in the name of fitting in and not worry about it.
5) any other ideas??

 

[jenscats5]

Here's a poll for anyone reading my log. I just found out that the CIO where I work is having a pizza lunch for us this Friday. There will be nothing else but friggin' pizza!

I just came back from a binge vacation and am trying to clean up my act this week. Also I already have my weekly cheat meal scheduled for Sat night (it's my birthday party, so this will be a bigger cheat than normal).

What should I do?
1) take a slice and only eat a few bites
2) say I got hungry early and already ate before the pizza lunch "meeting"
3) I'm lactose intolerant and so can't have any pizza
4) just eat one slice of pizza in the name of fitting in and not worry about it.
5) any other ideas??

Bring your own lunch of foods that fit into your diet & eat it.....Don't eat the pizza.....Just socialize......

And have you had pizza before?? What's so special about that?? If you're gonna cheat -- at least make it a cheat with something really special that you don't normally eat....instead of boring old takeout greasy pizza...

 

[Roonytunes]

YAYYYYY, we're back online. Have been going nuts for the last two days without y'all. Actually had to do work all day

Jens, I followed your advice and skipped on the pizza today. Everything else has been on track diet and training-wise.

Just came back from a social event today where I wasn't drinking and was questioned about it. I thought I would try a more truthful answer of "I am thinking of competing in a fitness competition at some point and am working to get down to a lower bodyfat for now"'. Some idiot went "yeah, right...". That just made me want to punch him out!!

Anyways, I'm just so happy to come home, be able to log back here and vent about it.

Back to regular logging tomorrow....

 

[habitualhealth]

I just read through your entire log (well sort of...I might've skimmed over a few pages..heh) but just wanted to say keep up the persistence!! Me and my spirit fingers are cheering you on!


And I'm proud of you for skipping the pizza. Pizza has been my cheat food the last two times I "cheated"....I swear on my life I'll never eat pizza again. (well, that's not true either...but it sounds like a serious promise coming out of my mouth) I got SOOOO unbelievably sick BOTH times...seems as if the ol bod was just rejecting the heck out of the junk. Go figure. lol


Best wishes lady!

 

[Roonytunes]

Sat, June 26th

scale weight: 122.5lbs

My birthday party was scheduled for the evening so I knew it was a major cheat meal day with all kinds of alcohol involved. Kept to program until 7pm till the margaritas started flowing....

9am: 50 min spinning class

10:30am:
1/2 cup oats
1 cup eggwhites
1/4 cup soymilk
1/2 cup blueberries

Noon: upper body workout with trainer
4x12 set of 20lb chest press, 10lb flys followed by pushups
4x12 set of seated rows followed by assisted pull-ups
4x12 standing cable rows (rear delts) followed by arnolds
4x10 of bicep curls with ez bar from various angles

1:15pm:
PWO shake of ON whey

2:30pm:
7 oz tofu
1/2 cup spinach

5pm:
ON whey powder mixed with water and 1 tbsp of ANPB

7pm to 3am:
Birthday celebration began...flow of 'ritas, nachos, all kinds of mexican from carne to ceviche to octopus to mole pablano, white sangria, birthday cake, martinis, a variety of shots of all colors...but it was one of the best birthdays I've had. I have such awesome friends in my life now and I came home so overwhelmed with emotion. All worth it even if I took a gazillion calories in the process

Self reflection:
It really pays to take a step back and attempt to tweak aspects of your life.

 

[*Bunny*]

HAPPY BIRTHDAY RT!!! Sounds like a fabulous celebration! You deserve it!

 

[Roonytunes]

Aww, thanks, Bunns What a sweet message with the cutest symbols! Was just reflecting on all the new and great things in my life this year - working out, eating clean AND EF + the fab women all rank high.

Sun, 6/26

Scale weight: 122.5lbs

Had a slight headache for most of the day. Drinking and mixing all kinds of alcohol will do that to you. Mostly hung out in bed today....

Only 3 small meals and widely spaced out because I couldn't get myself out of bed to go downstairs to the kitchen more than that...however, am very proud of self for resisting urge to indulge in greasy Chinese to cure hangover.

Noon:
1 gluc-r prior
1/2 cup oats
1 cup liquid egg whites
1/4 cup soymilk
1/3 cup blueberries

4pm:
1 gluc-r prior
1/2 cup oats
1 cup liquid egg whites
1/4 cup soymilk
1/3 cup blueberries

9:30pm:
Stallone protein pudding
15 almonds

Totals: Only 770 cals, but I'm sure it I more than made up for it last night.....

Off to bed and start back on program from Mon to Thurs. Going on a girls' trip to LA from Thurs night on thru Mon, July 4th which is the official birthday trip - this will prob cause yet another break in clean eating/working out unfortunately. But I have no more vacations from July 4th to Labor Day, so I plan to go hard for those 8 weeks and try to get down to 14%.

 

[Roonytunes]

Mon, 6/27

Scale weight: 122.5lbs

No am cardio because I had to be at home for contractors at 7am...still very tired from Sat night's partying so it was probably for the best.

Spent most of the day ravenously hungry probably because of the insufficient food consumed yesterday. Could not wait 2 full hours between meals...

8am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

9:30am:
15 almonds

10:30am:
3 oz dry tuna in a pouch

11:40am:
turkey burger patty
1 tbsp flax oil

1:15pm:
Trader Joes Greek Salad (salad with skim feta cheese, 3 olives and balsamic vinegarette)

2:30pm:
4 oz grilled chicken breast

<finally felt like I wasn't starving>

5:30pm:
Stallone chocolate protein pudding
1 tbsp ANPB

8pm:
Upper body workout with trainer - we did a strength analysis workout to see if we can up my weights to start doing 8 to 10 reps instead of 12 to 15 reps. My trainer has concern for my joints, tendons and ligaments since I have some structural issues. My muscle can handle the increased weight, but we needed to make sure everything else would cooperate. He ended up being pleasantly surprised at my abilities, so I think we will be tweaking my routine further as of next week for increased results.

9:15pm:
PWO shake of synergy Carribean Cooler whey powder mixed with water

Totals: 1480 cals (~60g carbs, ~155g protein, ~65-70g of fat)

 

[*Bunny*]

Have a Happy, safe and healthy time in LA

 

[playmatesky]

Rt,

YOu are so funny with your Pizza Poll! lol
Happy Birthday! Sounds like you really celebrated!
How is your goals progressing?

 

[Miss24k]

A fellow Cancer I knew I liked you!!!

Happy birthday girlie

 

[Roonytunes]

Thanks for the b'day wishes, M2K aka fellow Cancerian! I think I'm still recovering from the celebration. All this aging is making it hard for me to bounce right back from a night of partying

Bunns, I'm looking forward to LA and taking a much needed break from life. I appreciate your well-wishes as always.

Playmatesky, yeah, I worry about stupid stuff like how to incorporate a slice of pizza on a non-cheat day. I'm still trying to focus on my goals. Taking two mini vacations in June has been tough, but after this upcoming one, I am going to f-o-c-u-s big time!

 

[Roonytunes]

Tues, 6/28

Scale weight: 124.5lbs (suspect the greek salad + dressing yesterday was high in sodium)

Upped CB to 3 capsules instead of regular 2 - got a much better cardio workout as a result

AM Cardio: 30 mins of stairmill on level 8 in fat burner mode with 15 mins of elliptical in gluteal cross-country mode. Knee felt really shaky afterwards though

Tough day overall...appetite was still whacky and body ached. Wasn't typical soreness, but rather an ache all over where I just wanted to stretch and stretch...could not concentrate at work at all. Came home and napped three hours from 6-9pm. Not sure what that's about, but may take it easy tomorrow if I feel this fatigued still

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:15am:
15 almonds
1 turkey burger patty

1:25pm:
1/2 cup cous cous
4 oz grilled chicken

3:45pm:
1/2 cup cous cous (was supposed to save this till tomorrow, but was craving carbs)
2.5 oz dry tuna in a pouch
2 cups dry salad

5:45pm:
2 tbsp ANPB

*fell asleep for 3 hours*

9:15pm:
Stallone protein pudding (only one more can left and I'm done with this. Too friggin' addictive!)

Totals: ~1460 cals (~100g carbs, ~125g protein, ~35g fat)

 

[jenscats5]

Heyyyyy, Happy Birthday!! I was almost a Cancer -- mine is July 27th.....

 

[playmatesky]

Thanks for the b'day wishes, M2K aka fellow Cancerian! I think I'm still recovering from the celebration. All this aging is making it hard for me to bounce right back from a night of partying

Bunns, I'm looking forward to LA and taking a much needed break from life. I appreciate your well-wishes as always.

Playmatesky, yeah, I worry about stupid stuff like how to incorporate a slice of pizza on a non-cheat day. I'm still trying to focus on my goals. Taking two mini vacations in June has been tough, but after this upcoming one, I am going to f-o-c-u-s big time!

______________________________

I hear ya. There is no way I could eat Pizza. And for my cheat meal I usually have a steak with potatoes following with a dessert. Yummy! I am leaving town too and just going to prepare all my food and take it with me. I hate traveling and having to worry about where the gym is going to be and how to heat your food. LOL Sad! But what ever it takes. Im seeing results!! Yeah!
Stay focused baby...your doing fine. You have to let your hair down sometimes!

 

[Roonytunes]

Heyyyyy, Happy Birthday!! I was almost a Cancer -- mine is July 27th.....

Thanks, Jen...we're exactly a month apart. Mine is june 27th except this year I chose to observe it slightly earlier over the weekend.

 

[Roonytunes]

______________________________

I hear ya. There is no way I could eat Pizza. And for my cheat meal I usually have a steak with potatoes following with a dessert. Yummy! I am leaving town too and just going to prepare all my food and take it with me. I hate traveling and having to worry about where the gym is going to be and how to heat your food. LOL Sad! But what ever it takes. Im seeing results!! Yeah!
Stay focused baby...your doing fine. You have to let your hair down sometimes!

I'm glad to hear you're doing so well! I'm going to let my hair down for the next few days while on vacation and then get back into the swing full force!! We'll have to keep each other motivated, twin

 

[courtneybcca]

you earned it!! enjoy yourself... happy early b-day

 

[Roonytunes]

Wed, 6/29

Scale weight:122lbs

Had to push self to do morning cardio even after 3 CB

30 mins HIIT on treadmill: 5 min warmup, 10 cycles of 90 sec fast walk @ 4mph followed by 30 sec sprint @ 9mph, 5 min cooldown

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
handful of blueberries

11:15am:
1 turkey burger
1 tbsp flax oil

1:30pm:
15 almonds
4 oz grilled chicken breast

3:45pm:
Stallone protein pudding
15 almonds

7:30pm:
1 tbsp ANPB

8pm: lower body workout with trainer. had an "off" day unfortunately. my trainer was upset and his negative energy affected me. And then I went too low on the leg press machine, couldn't get it back up and freaked for 10sec because I thought it was going to crash down on me. Totally ruined my mood for the rest of the workout and my left knee feels weird from prob being over stretched or something....anyway, did 4 sets each of leg presses alternated with ball squats, walking lunges and inner/outer adducter machines. really just wanted to leave midway but stuck it out.

9pm:
Soft baked protein cookie
*bought 4 of these for my upcoming trip as handy snacks from the gym, but ate one driving back home! Argh....not a good food day since now I've had two artificial meals instead of real food!!*

Totals:1455 cals (~77g carbs, ~140g protein, ~65g fat)

 

[Roonytunes]

Thurs, 6/30

Day off from work, plane to catch to west coast @ 8pm tonight

8:15am: 1 scoop ON vanilla ice-cream whey mixed with water

9am: Upper body workout with trainer - we went all out and made up for last night's piss poor routine. Did 4x12 assisted pull-ups with my trainer holding me, tricep dips and push-ups to work all muscles. Then 4x12 one arm pec dec, 4x12 one arm lat pull down, 4x12 shoulder delt work followed by 2x10 bicep curls with dumb bells

10am: 40 mins steady state cardio - 10 mins elliptical, 30 mins stationary bike

11am: Myoplex chocolate fudge shake

1:45pm: 1/2 cup oats, 1 cup liquid eggwhites, 1/4 cup soymilk, handful of blackberries

3:45pm: 15 almonds, 1/2 cup eggwhites, 1/2 cup soymilk before heading to airport,

5:45pm: overpriced sashimi hopefully at the airport after checking in for flight

Packed gym clothes because my hotel is connected to Crunch Hollywood where supposedly lotsa celebs work out...printed out class schedule and hope to get there a few times at least.

Everyone have a nice long weekend. I'll see y'all Tuesday after I return from vacation.

 

[*Bunny*]

HAVE FUN GIRL!!!!!!!!!!!!!!!!!

 

[Roonytunes]

Mon, July 4th

I'm baaaack. Hope everyone had a nice long weekend. Had a great gals' weekend on the town in LA, although it was filled with martinis and a few too many awesome meals (brunch at the Ivy, dinner at Asia De Cuba etc.) But oh well....don't know when I'll head back there again, so I felt the need to live it up. Once in a while, life does get in the way of eating clean. I did however make it to Crunch Hollywood two out of the four mornings and took the most awesome bosu ball class there.

However, it's now time to get serious. I have 8 good weeks before any more travel and disruptions to my schedule, so my goal is to get down to 12-14% bf by then.

Will be eating lower carb for the next few days and drinking tons of water to undo the vacation damage. Looking forward to getting back into my logging routine again....

 

[*Bunny*]

Welcome BACK RT!!! Glad you had fun for me as well

 

[Roonytunes]

Thanks for the welcome back, Bunns! Unfortunately I think I had enough fun and french fries for you, me and several other ladies on this board But onward and forward....

Tues, July 5th

No am cardio because I was still jetlagged from west coast time

Scale weight: 126lbs

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk

11:15am:
1 turkey burger patty

12:45pm:
15 almonds

2:35pm:
4 oz grilled chicken
2 cups dry salad
1 tbsp flax oil

6:15pm:
7oz grilled tofu
1 cup cooked spinach
2 tbsp ANPB

8:30pm:
Upper body workout:
4x12 supersets of chest press (25lb dumb bells) and push-ups
4x12 supersets of assisted back dips (100lbs) and seated row (70lbs)
4x12 supersets of shoulder press (15lbs) and lateral raises (5lbs)
4x12 supersets of bicep curls (15lbs) and tricep dips

9:45pm:
PWO shake of ON whey mixed with water

Totals: ~1330 cals (~65g carbs, ~135g protein, ~60g fat)

Supps: 12 l-rex, 3 Alcar, 3 Green tea extract, 2 daily multi, 2 calcium citrate tabs and opened up brand new bottle of YES that I applied twice.

Feelin' good and positive....

 

[Roonytunes]

Wed, 7/6

Scale weight: 123.5lbs

AM cardio: 8 mins eliptical warmup, 15 mins stairmill in fat burn mode, 10 mins eliptical cool down

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

10:45am:
3 oz pouch tuna
15 almonds

12:45pm:
1 turkey burger patty
1 tbsp flax oil
1/2 cup steamed cauliflower

2:45pm:
4 oz grilled chicken
1/2 cup steamed broccoli

5:45pm:
7oz tofu
1 cup cooked spinach
1.5 tbsp ANPB

8pm: lower body workout with trainer. We did callisthenics moves of lunges, hip flexor and step work etc. instead of weights for a change.

9:15pm:
PWO shake of ON whey mixed with water

Totals: ~1405 cals (~70g carbs, ~152g carbs, ~57g fat)

Supps taken: 3 CB, 12 L-rex, 3 Alcar, 3 Green Tea, 2 daily multi, 2 calcium citrate, YES 2X

 

[Roonytunes]

Thurs, 7/7

Scale weight: 122lbs

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

9:15am:
15 almonds

Noon:
(went to a japanese restaurant)
1 cup miso soup
salad with 1 tbsp ginger dressing
6 pieces of sashimi
1/2 cup seaweed salad
1/2 cup squid
1 small cube of cantaloupe

3pm:
3 oz pouch of tuna
1 tbsp flax oil

5pm:
2 tbsp ANPB

6:15pm: 15 mins ab class
6:30pm: 50 min tae bo class

7:40pm:
1 scoop ON whey mixed with water
1 cup spinach

8pm: upper body workout
5 continuous sets of 12 bicep curls followed by 10 push-ups
4x12 underhand close grip lat pull downs
4x12 overhead cable press lying down (for delts)
4x12 one arm chest press with 15lb dumb bells

9:15pm:
PWO shake of ON whey mixed with water

Supps taken: 2 Gluc-R, 12 L-Rex, 1 T-Rex, 3 Alcar, 3 Green Tea, 2 daily multi, 2 calcium citrate, YES 2X

Totals: Guessing that my lunch was ~500 cals, total cals are ~1500 cals for the day.

 

[Roonytunes]

Fri, 7/9

Scale weight: 123lbs, but weird stomach overhang bloat

Woke up with the biggest knot in my back from sleeping weird.

8am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:30am:
15 almonds
1 turkey burger patty

1:45pm:
4oz chicken breast
2 slices sprouted bread

5pm: got a great massage on the way home!

6pm:
7 oz grilled tofu
2 cups spinach
2 tbsp ANPB

7:30pm:
Power Crunch (high protein, low carb) wafer cookie
*yum...not as good for you as real food, but took the edge off my cravings*

I'm done eating and will spend the rest of the night reading, watching tv and lounging in bed.

Totals: ~ 1435 cals (~97g carbs, ~123g protein, ~50g fat)

Supps taken: 1 t-rex, 12 l-rex, 3 alcar, 3 green tea extract, 2 daily multi, 3 Gluc-R, YES 2x

TGIF!

 

[Roonytunes]

Posting early because I'm heading to the shore...coincides with my cheat meal and yes, it's all planned.

Scale weight: 122lbs, stomach overhang is gone. Phew, since I'm in bathing suit.

9am: 50 min spinning class followed by 10mins of hip flexor and ab work. Back is feeling better

10:45am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

12:45pm:
7oz tofu
2 cups salad with 4 tbsp "clean" dressing

1:45pm: (was supposed to save this until later but couldn't resist)
Protein cookie

3:45pm:
1 bite size chocolate chip cookie...a little early treat for the cheat meal

7:30pm:
cheat meal process began: 2 small burgers grilled with small amount of ketchup on hamburger rolls, 2 large pieces of choco-rice krispie treats, 2 1/2 margaritas and 2 vodka cocktails

Supps for the day: 3CB, 3 Gluc-r, 12 L-rex, 3 Alcar, 3 Green Tea extract, 2 daily multi

See y'all tomorrow. Packed an extra protein cookie as breakfast for the drive home to have with some coffee.

 

[Roonytunes]

Content with my eating/drinking at the shore...I didn't go overboard as I had feared.

Scale weight:122.5lbs

9am:
Protein cookie

11am:
2 tbsp ANPB

2:30pm:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

4:15pm:
Iced coffee with 1/4 cup soymilk

7:45pm:
3 oz seared ahi tuna
1 cup cooked brocolli

9:15pm:
30 almonds

Midnight:
2 scoops ON whey mixed with water

Totals: ~1275 cals (~90g carbs, ~130g protein, ~42g fat)

Supps: 12 L-rex, 3 Alcar, 3 Green Tea, 2 Daily multi, YES 2x

 

[Roonytunes]

Mon, 7/11

Scale weight:123.5 lbs

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

9:30am:
15 almonds

11:45am:
1 turkey burger patty
2 slices Ezreikal sprouted bread

2:30pm:
4 oz grilled chicken
1 tbsp flax oil

5:30pm:
7oz grilled tofu
large salad with 3 tbsp clean dressing

6:30pm:
55 min Tae bo class where I wished the instructor would just STFU instead of shrieking at the top of her lungs

7:30pm:
2 tbsp ANPB

8pm:
Upper body training
5x12 incline chest press with 60lbs total
4x12 olympic press movement with 15 lb dbs
3x12 one arm row in push up position with 10lb dbs
3x10 bicep curls with 15lb dbs

9:30pm:
PWO shake of 1 scoop Synergy whey powder mixed with water

Totals: ~1460 cals (~86g carbs, ~140g protein, ~58g fat)

Supps: 2 daily multi, 2 calcium citrate, 12 l-rex, 3 alcar, 3 green tea extract, 2 Gluc-R, Yes applied 2x

Off to bed....my gym is starting the 6:30am spinning class tomorrow that I specifically requested for, so I have to be there on time for that!

 

[Roonytunes]

Tues, 7/12

Scale weight:123lbs

Am cardio: 50 min spinning class

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/8 cup soymilk
1/3 cup blueberries

9:30am:
15 almonds

11:30am:
1 turkey burger patty
2 slices Ezreikal sprouted bread

1:45pm:
4 oz chicken breast
spinach salad with 4 slices cucumber and 2 slices tomato

3:45pm:
1 tbsp flax oil

5:30pm:
7 oz grilled lite tofu
1 large green pepper

8pm:
1 scoop ON whey powder mixed with water
1 tbsp ANPB

Totals: ~1440 cals (~94g carbs, ~132g protein, ~54g fat)

Supps taken: 2 daily multi, 2 calcium citrate, 12 l-rex, 3 Green tea extract, 3 Alcar, 2 Gluc-R and YES 2x

 

[Roonytunes]

Wed, 7/13

Scale weight: 123.5lbs

Am 55 min cardio: 30 mins on stairmill in fat burn mode level 8 and then 25 mins in cross trainer mode on elliptical

8:15am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries
3 cups cooked spinach

10:45am:
1 small can tuna
15 almonds

11:30am:
Went to see a chiropractor after 3 years because my back has been bothering me and I've been feeling fatigued - my trainer recommended it. Turns out I am quite unaligned so I got adjusted. Chiropractor recommends 6 more visits in the next 3 weeks....

12:45pm:
1 turkey burger patty
1 slice ezreikal sprouted bread

3:30pm:
4 oz grilled chicken
2 cups broccoli/cauliflower medley
1 1/3 tbsp flax oil

5:30pm:
4 oz grilled chicken
1 large green pepper

8pm:
Lower body workout - did slow controlled movements with leg presses, ball squats, hamstring curls and calf raises.

9:15pm:
PWO shake of 1 scoop ON whey mixed with water

Totals:~1470 cals (85g carbs, 146g protein, 50g fat)

Supps taken: 2 CB, 12 l-rex, 3 alcar, 3 green tea extract, 2 gluc-r, 2 daily multi, YES applied twice

 

[Roonytunes]

Thurs, 7/14

Scale weight: 121.5lbs

30 mins HIIT cardio on treadmill: 5 min warmup @ 4mph, 11 cycles consisting of 30 sec sprint @ 9mph followed by 90 sec cooldown @ 4pm and then 4 1/2 mins of cooldown @ 4mph

8:15am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries
2 cups cooked spinach

10:45am:
15 almonds
1 small can of tuna

12:45pm:
1 turkey burger patty
1 slice Ezreikal sprouted bread

3:30pm:
4 oz grilled chicken
1 cup cooked spinach
1 tbsp flax oil

5:30pm:
4 oz grilled chicken
2 cups broccoli and cauliflower medley

8:30pm:
2 tbsp ANPB

Totals: ~1450 cals (83g carbs, 133g protein, 59g fat)

Supps taken: 2 CB, 3 Gluc-R, 12 L-Rex, 3 Alcar, 3 Green Tea extract, 2 Daily Multi, 2 Calcium Citrate, YES applied twice.

Will prob get bf% re-tested next Saturday, 7/24...I need an update for myself to gauge my progress and get motivated for the rest of summer. I hope to get close to goal (12-14% bf) by Labor Day as of now <keeping fingers crossed>.

 

[*Bunny*]

Checkin' up, Logs lookin' good... Keep it up girly!

 

[Roonytunes]

Thanks for the kind words as always, Bunns!

Fri, 7/15
Scale weight: 122lbs

40 min am cardio: 30 min stairmill in fat burner mode and 10 min cooldown on elliptical

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:30am:
1 turkey burger patty
1 slice Ezreikal sprouted bread

2:30pm:
4 oz chicken breast
15 almonds

5pm: 60 min massage...such a treat!

6pm:
4 oz chicken breast
1 cup spinach
1 tbsp flax oil

8:30pm:
1 scoop ON whey mixed with water
2 cups spinach
1 tbsp flax oil

9:30pm:
4 oz red wine mixed with club soda = wine spritzer

Totals: ~1490 cals (80g carbs, 131g protein, 58g fat)

Supps taken: 2 CB, 12 l-rex, 3 alcar, 3 green tea extract, 2 daily multi, 2 calcium citrate, YES applied twice.

 

[Roonytunes]

Sat, 7/16

Scale weight: 122lbs

7:10am:
One scoop ON whey powder mixed water

7:40am:
Upper body workout: first set 10 reps, second set 12 reps, third set 15 reps
- flys, pushups, flyes
- lat pulldowns, assisted pull-ups
- standing shoulder cable pulls, shoulder presses with 15lb dbs
- tri pulldowns alternated with bicep curls

9am:
50 min spinning class

10:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

1:30pm:
4 oz grilled chicken
2 cups spinach
15 almonds

4:30pm:
4 oz grilled chicken
1 large green pepper

8pm:
Reward meal - have not heard from friends what the plan is yet

Supps taken: 2 CB, 2 daily multi, 12 l-rex, 3 alcar, 3 green tea , 4 Gluc-R

Edited to add at 2:15am:
reward meal consisted of yummy nachos, calamari/salad apps, lamb entree, shared cheesecake along with tons of 'ritas of lotsa flavahs......and I love staying on track all week to enjoy this meal so much!!

 

[Roonytunes]

Sun, 7/17

Not a good food day....knew I was meeting friends in Jersey and had done some research of the Asian restaurant we were going to for lunch to find out there were healthy options available. Unfortuntately, that restaurant ended up being closed and everyone chose to go to some Indo-Asian alternate family dining style place instead. If I had know that this would be the situation, I would have skipped my cheat meal from last night and had it today instead. Sigh

10:30am:
1 cup liquid eggwhites
1/2 cup soymilk

2pm:
1 cup hot & sour soup
1/2 spring roll
2 cauliflower fritters and 1 piece of eggplant in hoisin sauce
1 cup chilli lamb
1 cup chilli chicken
4 tbsp of white rice

4:30pm:
green tea with 1/8 cup soymilk

9:30pm:
1 cup liquid eggwhites
1/2 cup soymilk
1 tbsp flax oil

Hopefully I didn't do too much damage, but on the plus side, I did get to hang out with friends today that I don't see much and it was a very fun day.

Supps taken: 2 Gluc-R, 8 L-Rex, 2 Alcar, 2 Green Tea, 2 daily multi, YES applied twice

 

[Roonytunes]

Mon, 7/18

It's a new week and I'm over my botched up weekend...onward and forward!!

Scale weight: 122 lbs

30 min HIIT cardio: 5 min warmup @ 4mph, 10 cycles of 30 sec sprint @ 9mph followed by 90 sec fast walk @ 4mph, 6.5 min cooldown @ 4mph

8:30am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/4 cup blueberries

11:30am:
1 turkey burger patty
15 almonds

2:30pm:
4 oz grilled chicken
1 tbsp flax oil

5:30pm:
4 oz grilled chicken
1 large green bell pepper
1 tbsp flax oil

8pm: Upper body workout
2 sets of 40 pushups
2x10/2x12 of 15lb dbs chest press - 1/4 movement followed by full press = full rep
4x15 on assisted pull up machine with 85lbs (for back)
4x12 standing bar pull-ups to chin level on Smith Machine with no weight (for back, rear delts)
4x15 of sitting bicep curls followed by skull crushers with 15lb dbs

9:15pm:
PWO shake of 1 scoop ON whey mixed with water

Totals: ~1310 cals (~52g carbs, ~134g protein, ~58g fat)

Supps taken: 2 daily multi, 2 CB, 8 l-rex, 2 alcar, 2 green tea extract, YES applied twice

 

[Roonytunes]

Tues, 7/19

Scale weight: 121.5lbs

6:30am: 50 min spinning class

8:30 am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

9:30am:
15 almonds

11:30am:
1 turkey burger patty
1 tbsp flax oil

2pm:
4 oz grilled chicken
1 tbsp flax oil

5pm:
7oz grilled tofu
2 cups cooked spinach

8:30pm:
3 oz seared ahi tuna
2 cups salad with balsamic vinagrette

Totals: ~1480 cals (~85g carbs, ~126g protein, ~66g fat)

Supps taken: 2 daily multi, 4 L-rex, 1 alcar, 1 green tea, 1 Gluc-R, YES applied twice

 

[Roonytunes]

Wed, 7/20

Scale weight: 122lbs

AM Cardio:
30 min on Stairmill at level 8 on fat burn mode followed by 10 min cooldown on elliptical

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

*long meeting followed by long wait at restaurant*

12:45pm:
4 oz grilled chicken
2 cups salad with balsamic vinagrette on the side
1 tbsp flax oil

3pm:
4 oz grilled chicken
1/2 cup dry salad
20 almonds

6:30pm:
7 oz grilled tofu
2 cups cooked spinach
10 almonds

8:30pm: Lower body workout
*found out my trainer is getting interviewed by MTV for the show MADE so I'm excited for him*
4 x 12 Smith Machine Squats
3 x 10 leg extensions with 8 sec hold up top
4 x 12 lunges on bosu ball with 10lb dbs
4 x12 hamstring curls on machine with 35lb weights

9:45pm:
PWO shake of 1 scoop ON whey mixed with water

Totals: ~1300 cals (85g carbs, 126g protein, 55g fat)

Supps taken: 2 CB, 1 Gluc-R, 12 L-Rex, 3 Alcar, 3 Green Tea Extract, YES applied twice

 

[playmatesky]

Hey Girl,

How is your b/f dropping these days? Looks like you have been working hard at it. Hope ur well!

 

[Roonytunes]

Hey Girl,

How is your b/f dropping these days? Looks like you have been working hard at it. Hope ur well!

Hey Twin! Thanks for checking in. I haven't had my b/f measured in a little over a month, so I don't have any updates on that. I went on two mini vacations where I got off program completely for 3-4 days at a stretch, so I'm just trying to get back into my routine and let my body recover. I'll probably get a recheck in about 2 weeks though, but so far eyeballing alone, I feel I have made some progress.

How is everything with you? Have you gone back to your nutritionist? I'd love to hear about your progress!

 

[Roonytunes]

Thurs, 7/21

Scale weight: 121lbs

30min AM HIIT cardio on treadmill:
5 min warmup @ 4mph, 11 cycles of 30 sec sprint @9mph followed by 90 sec fast walk @ 4mph, 5 min cooldown @ 4mph

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:30am:
4 oz salmon
1 slice sprouted bread
1 cup cooked spinach

3pm:
4 oz salmon
2/3 tbsp flax oil
2 cups cooked spinach

5pm:
7 oz grilled tofu
15 almonds

8:15pm:
1 scoop ON whey powder mixed with water
1 tbsp ANPB

Totals: ~1290 cals (69g carbs, 130g protein, 50g fat)

Supps taken: 2 daily multi, 2 calcium citrate, 3 CB, 2 Gluc-R, 8 L-Rex, 3 Alcar, 3 Green tea extract, YES applied twice

 

[playmatesky]

Hey Twin! Thanks for checking in. I haven't had my b/f measured in a little over a month, so I don't have any updates on that. I went on two mini vacations where I got off program completely for 3-4 days at a stretch, so I'm just trying to get back into my routine and let my body recover. I'll probably get a recheck in about 2 weeks though, but so far eyeballing alone, I feel I have made some progress.

How is everything with you? Have you gone back to your nutritionist? I'd love to hear about your progress!

:::::::::::::::::::::::::::::::::::

Oh, getting back into things can be hard but you will get there the way you work and eat! Awesome girl!
Yes I see my nutrionist all the time. She is my neighbor. lol
Crazy thing is I have been seeing her for I guess about a month now and have gained 7 pounds but lost 2 percent of b/f. So I havent gained any b/f but I have gained weight. Thats a lot though. Lost inches to of course. NOw Im at 17 percent and want to get to 11 percent so I am dieting hard core for a week and then healthy a week and back to the diet one week healthy one week and so on.
It will just wake pateince and hard consistant work. Dieting hasnt beem a problem though as I have done much worse to myself in the past.
Keep it up girl!!!

 

[Roonytunes]

:::::::::::::::::::::::::::::::::::

Oh, getting back into things can be hard but you will get there the way you work and eat! Awesome girl!
Yes I see my nutrionist all the time. She is my neighbor. lol
Crazy thing is I have been seeing her for I guess about a month now and have gained 7 pounds but lost 2 percent of b/f. So I havent gained any b/f but I have gained weight. Thats a lot though. Lost inches to of course. NOw Im at 17 percent and want to get to 11 percent so I am dieting hard core for a week and then healthy a week and back to the diet one week healthy one week and so on.
It will just wake pateince and hard consistant work. Dieting hasnt beem a problem though as I have done much worse to myself in the past.
Keep it up girl!!!

Your progress sounds great! You must be putting on some solid muscle there and how convenient that your nutritionist is your neighbor!! I want to get down to about 11% too, so it sounds like we have a similar goal. We'll have to keep checking in on each other, but keep up the good work, girl!

 

[Roonytunes]

Fri, 7/22

Scale weight: 120lbs

45 min AM cardio: 25 min on Stairmill in fat burn mode, 20 min on Elliptical in steady state mode

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:30am:
1 turkey burger patty
1 slice sprouted bread

2pm:
4 oz grilled chicken
15 almonds
2 cups cooked spinach

5pm:
4 oz grilled chicken
1 large yellow pepper
1 tbsp flax oil

8pm:
1 scoop ON whey powder mixed with water
1/2 tbsp olive oil

9:30pm-11:30pm:
Made a show of sipping on wine spritzer - prob drank 2 ounces of red wine

Totals: ~1440 cals (~90g carbs, 154g protein, 48g fat)

Supps taken: 2 Gluc R, 2 CB, 4 L-Rex, 1 Alcar, 1 Green Tea extract, 2 daily multi, YES applied twice

I'm out of L-Rex. My AF order didn't get delivered today because FedEx wouldn't drop off the package without a signature. I like UPS so much better. Grr!

 

[Roonytunes]

Sat, 7/23

Scale weight: 121lbs

7:10am: 1 scoop ON whey mixed with water

7:30am: 8 min warmup on elliptical
1x25 chest press with 25lb dbs followed by 3x12 chest press with 20lbs
4x12 wide grip assisted pull-ups with 115/110 plates
4x12 lying overhead pull downs (rear delts, shoulders)
3x10 bicep curls with 10lb dbs

*pre-planned meals for the day since I'm heading to NYC to hang out. walking around in the heat has to count for some cardio*

10am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

1pm:
4 oz grilled chicken
1 large red pepper
15 almonds

4pm:
4 oz grilled chicken
1 large orange pepper

7pm: cheat meal!!

Supps taken: 2 daily multi, 2 Alcar, 2 Green Tea, 3 Gluc-R, YES applied once

 

[playmatesky]

Your progress sounds great! You must be putting on some solid muscle there and how convenient that your nutritionist is your neighbor!! I want to get down to about 11% too, so it sounds like we have a similar goal. We'll have to keep checking in on each other, but keep up the good work, girl!

Thanks RT...same to you sweetie

 

[Roonytunes]

Editing to update upon return from NYC on Sun, 7/24

Sat, 7/23

Scale weight: 121lbs

7:10am: 1 scoop ON whey mixed with water

7:30am: 8 min warmup on elliptical
1x25 chest press with 25lb dbs followed by 3x12 chest press with 20lbs
4x12 wide grip assisted pull-ups with 115/110 plates
4x12 lying overhead pull downs (rear delts, shoulders)
3x10 bicep curls with 10lb dbs

*pre-planned meals for the day since I'm heading to NYC to hang out. walking around in the heat has to count for some cardio*

10am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

12:30pm:
4o grilled chicken
1 large yellow pepper

2:30pm:
4 oz grilled chicken
15 almonds

5:30pm:
Myoplex Lite Carb Sense Chocolate Fudge Shake

7pm to 2am: Cheat Meal
Thai food (tofu appetizer, 1/2 spring roll, several scoops of pad thai, seafood boulabaisse, bowl of brown rice) followed by 4 martinis over the course of the night and 1 slice of pizza to finish off.

Supps taken: 2 daily multi, 2 Alcar, 2 Green Tea, 3 Gluc-R, YES applied once

 

[Roonytunes]

Sun, 7/24

Back from a wonderful day and night in NYC....I think I walked around 30 or 40 blocks easily all day yesterday.

8am:
1 Myoplex Lite Carb Sense Shake - Chocolate Fudge

10:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

1:30pm:
6 oz grilled chicken
large house salad with balsamic vinaigrette on the side

4:30pm:
5 oz center cut filet
steamed asparagus - 3 stalks
mixed roasted vegetables

7:30pm:
1 Myoplex Lite Bar
1 large raw red pepper

No totals for today since meal 3 and 4 were eaten in restaurants, but given that I spent most of the day out of the house, I'm happy with the food choices I was able to make.

Happy Sunday everyone!

 

[Roonytunes]

Mon, 7/25

Scale weight: 125lbs (I'm holding so much water between TOM and post-cheat meal that I feel like a small lake!)

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soy milk
1/3 cup blueberries

11:30am:
1 turkey burger patty
1 tbsp flax oil

1:30pm:
4 oz grilled chicken breast
2 cups cooked spinach
1 tbsp flax oil

3pm:
4 oz grilled chicken breast
15 almonds

6pm:
1 turkey burger patty
1 cup cooked french beans

8pm: Upper body workout
4x12 bench press (55lbs)
4x12 wide grip assisted pull-ups (115lbs)
4x12 arnolds with 10lb dbs
2 sets of 2x12 continuous reps of bicep curls and skull crushers with 10lb dbs

9:15pm:
PWO shake - 1 scoop Synergy whey mixed with water

Totals: ~1490 cals (62g carbs, 166g protein, 68g fat)

Supps taken: 1 Gluc-R, 2 daily multi, 8 L-rex, 2 alcar, 2 green tea extract, YES applied twice

 

[playmatesky]

Do you ever switch up your meals baby? I noticed you eat oats like every morning. You dont have to listen to me but I am telling you from experience and I have seen it happen to others..rotate your foods to avoid a food intolerance. I didnt and am now allergis to soy and eggs. Urgh! I think oats to because Ill get bloated when I have them. Thats a sign of an intolerance. I hate eggs anyways but had eaten them every day for 3 weeks when I was really cutting down for an evernt. Now I cant have them at all. I dont care cause they are nasty but they are in everything. Greek yogurt is great with berries and flax. Or nuts. Yummy!

 

[Roonytunes]

Do you ever switch up your meals baby? I noticed you eat oats like every morning. You dont have to listen to me but I am telling you from experience and I have seen it happen to others..rotate your foods to avoid a food intolerance. I didnt and am now allergis to soy and eggs. Urgh! I think oats to because Ill get bloated when I have them. Thats a sign of an intolerance. I hate eggs anyways but had eaten them every day for 3 weeks when I was really cutting down for an evernt. Now I cant have them at all. I dont care cause they are nasty but they are in everything. Greek yogurt is great with berries and flax. Or nuts. Yummy!

Hey there! I don't switch up my meals too much during the weekdays which I'm sure doesn't make for too interesting a log to read. I am restricted by my cafeteria at work and the limited "clean" foods available to me. I do try to shake up the routine over the weekend and my one cheat meal is usually on the large side.

I've been eating oats for over a year now and have had no problems. My stomach is pretty strong. It's more of a mind thing for me on what I can tolerate eating constantly.

Thanks for checking in though! I'll keep your response in mind if I start seeing inclinations of food intolerances....

 

[Roonytunes]

Tues, 7/26

Scale weight: 122.5lbs

6:30am: 50 minute spinning class

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries
1 cup steamed cauliflower and brocolli mix

11:30pm:
1 turkey burger patty
1 tbsp flax oil
1 cup cooked spinach

1:30pm:
4 oz grilled chicken
15 almonds
1/2 cup cooked spinach

3:30pm:
4 oz grilled chicken
1 tbsp flax oil

6:45pm:
7 oz grilled tofu
1 tbsp ANPB

Totals: ~ 1485 cals (70g carbs, 152g protein, 57g fat)

Supps taken: 1 Gluc-R, 12 L-Rex, 3 Alcar, 3 Green Tea Extract, 2 daily multi, 2 calcium citrate, YES applied twice (the new bottles are so much better!!)

 

[*Bunny*]

YES applied twice (the new bottles are so much better!!)

I know I posted about 'em before... I love them too Reminds me I'm gettin' low... Thank YA!!

 

[Roonytunes]

Wed, 7/27

Scale weight: 122.5lbs

6:45am:
45 min of cardio - 30 mins of stairmill in fat burn mode in level 8 followed by 15 mins of elliptical in steady state mode

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soy milk
1/3 cup blueberries

11:30am:
5 oz grilled yellow fin tuna steak
1 slice Ezreikal sprouted grain bread

2pm:
4 oz grilled chicken breast
2 cups cooked spinach
1 tbsp flax oil

4pm:
4 oz chicken breast
15 almonds

6:45pm:
7 oz grilled tofu
1 cup steamed broccoli and cauliflower medley

8pm: lower body workout
4 x 12 squats on smith machine
4 x 12 leg press alternating with right and left leg
4 x 12 leg extension alternating with right and left leg
4 x 12 hamstring curls with both legs

9:15pm:
1 scoop ON whey in Rocky Road flavor (this is good stuff! just got 5lbs today)

Totals: ~1410 cals (77g carbs, 183g protein, 54g fat)

Supps: 2 Gluc-R, 2 CB, 2 daily multi, 12 l-rex, 1 alcar, 1 green tea extract, YES applied twice

I made an appointment to get my body fat tested this Sat - it's been almost 6 weeks, so I'm curious to see what progress I've made.

 

[Roonytunes]

Thurs, 7/28

Scale weight: 120.5lbs

6:30am to 7:10am:
40 mins of sitting in bed in workout clothes motivating myself to do HIIT

7:15am:
30 mins HIIT cardio on treadmill - 5 min warmup @ 4mph, 11 cycles of alternating 30 sec sprint @ 9mph with 90 sec fast walk @ 4mph, 4.5 min cooldown @ 4mph

8:45am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 blueberries

11:30am:
4 oz yellowfin tuna steak
1 slice Ezreikal sprouted grain bread

1:30pm:
4 oz grilled chicken breast
1 tbsp flax oil
2 cups cooked spinach

4pm:
4 oz grilled chicken breast
15 almonds

7:45pm:
2 scoops ON whey in Rocky Road mixed with water
1 tbsp ANPB

Totals: ~1470 cals (76g carbs, 185g protein, 44g fat)

Supps taken: 2 CB, 1 Gluc-R, 12 L-Rex, 2 Alcar, 2 Green Tea Extract, 2 daily multi, YES applied twice

 

[*Bunny*]

40 mins of sitting in bed in workout clothes motivating myself to do HIIT

hee hee that was SO me the other morning...Have a great weekend darlin'

 

[Roonytunes]

Fri, 7/29

Weight: 121lbs

40 min am cardio: 30 mins stairmill in level 7 on fat burn mode followed by 10 min steady state cooldown on elliptical

8:50am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:15am:
1 slice Ezreikal sprouted bread
1 turkey burger patty

2pm:
4 oz grilled chicken breast
2 cups spinach
1 tbsp flax oil

4pm:
4 oz grilled chicken breast
1/2 cup steamed french beans
15 almonds

5pm: Upper body workout
5 sets of 12 of assisted pull-ups, tri dips, push ups and chest press
3 sets of compound movement of SLDL with shoulder press
3 sets of bicep curls

6pm:
PWO shake - 1 scoop ON whey of Rocky Road mixed with water

7pm:
1/2 cup steamed french beans
7 oz grilled tofu

Totals: 1470 cals (81 g carbs, 173g protein, 48g fat)

Supps: 2 CB, 1 Gluc-R, 8 L-Rex, 2 Alcar, 2 Green Tea Extract, 2 Daily Multi, YES applied once

Heading to the shore early tomorrow so may not post log till Sunday...have a great weekend everyone!!

 

[Roonytunes]

Sat, 7/30

Weight: 122lbs

I had a ROUGH day today. I got my body fat tested today and was disappointed with the results. I am at 15.89% and while that is an improvement from the 17.25% six weeks ago, I expected better results despite the two mini vacations that I took where I went off program. I feel like I can see a more visible difference than 1+ %, and expected to come in around 14%. I know I am holding some water today and am hoping that may have caused my numbers to be a bit off.

Also with the tape measure, I increased an inch in my waist and chest, half an inch in my hips, stayed the same with my bicep and abs and went down two inches in my thigh. I was told that is just my body fat re-distributing, but I wasn't too thrilled with that either. I had no increase in LBM either.

Anyway, we went over my program again and I'm aiming for 13% by Sept. We are going to try lifting heavier and ramp up the cardio to 6 or 7 days.

I had planned a cheat day today at the shore. In my not-so-happy state, I went totally overboard. I was supposed to stay the night, but in a state of disgust at myself, I drove back home at 9pm so at least I could start a fresh, clean day tomorrow.

What I consumed today (have to be honest in my log): pizza, pasta, tacos, daiquiris, mojitos, vodka, twisted tea, bruschetta along with two cleaner meals of my usual oats breakfast and a turkey low-carb wrap. Not surprisingly, my tummy hurts and I feel like crap

In any event, August is a new month and I plan to work hard.

 

[Roonytunes]

Sun, 7/31

I must have slept weird and woke up with the most excruciating pain in my right shoulder area. I'm seeing the chiropractor tomorrow, but decided to just rest up today.

Still recovering from yesterday's cheat day and repenting my sins. Lol.

Noon:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

3pm:
1 scoop ON whey powder mixed with water
1 tbsp flax oil

3:45pm:
1 slice Ezreikal bread
*the flax oil was making me feel ill, so I had this to settle my tummy down

6:30pm:
7 oz grilled tofu
2 cups microwaved spinach

9:30pm:
4 oz grilled tuna steak
15 almonds

Totals: 980 cals (~71g carbs, 105g protein, 30g fat)

 

[Miss24k]

Hey girlie....


How does that rocky road ON protein taste?

 

[necia]

Hey Roony,

I did pretty bad this weekend too. It was my son's birthday and I swear, I ate like it was my birthday. August is gonna be my month full of focus. I'm determined as hell, and I know you can do it too.

On another note, I'm with Miss24K, inquiring minds want to know how that Rocky Road taste?

Necia

 

[Roonytunes]

How does that rocky road ON protein taste?

M24k and Necia, I give a big thumbs up for the Rocky Road ON whey flavah....decent, rich chocolatey flavor with no strange aftertaste. It mixes well with just water too which is how I mostly drink it. It also has a really nice smell.

Necia, I know you and I can both do this....keep pushing, girl and I'm right there with ya!!

 

[Roonytunes]

Mon, Aug 1st

Scale weight: 121lbs

7am:
25 mins HIIT cardio - 5 min warmup @ 4mph, 8 cycles of 30 sec sprint @ 9mph followed by 90 sec cooldown @ 4mph, cooldown of 4mph

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:15am:
1 turkey burger patty
1 slice Ezreikal sprouted bread
2 cups cooked spinach

1:30pm:
4 oz grilled chicken breast
15 almonds

3:45pm:
4 oz grilled chicken breast
1 tbsp flax oil

6pm:
1 scoop ON whey in Rocky Road flavor mixed with water
1 tbsp ANPB

8pm: Upper body workout
4x12 of 5 count down and up motion for chest press, stiff-arm cable pull down, overhead cable pull down lying down and cable bicep curls

9:15pm:
1/2 scoop ON whey in Vanilla ice-cream mixed with water

Totals: ~1490 cals (73g carbs, 170g protein, 55g fat)

Supps: 2CB, 1 Gluc-R, 12 L-rex, 3 alcar, 3 green tea extract, 2 daily multi, 2 calcium citrate, YES applied twice

 

[Roonytunes]

Tues, Aug 2nd

Scale weight: 121lbs

6:30am:
50 mins spinning class

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:15am:
1 turkey burger patty
1 slice Ezreikal sprouted bread
2 cups cooked spinach

2 pm:
4 oz grilled chicken breast
15 almonds

3:30pm:
4 oz grilled chicken breast
1 tbsp flax oil

5:30pm:
1 scoop ON whey in Rocky Road flavor mixed with water
1 tbsp ANPB

8:20pm:
1 small can tuna
1 cup microwaved french beans

Totals: ~1510 cals (79g carbs, 174g protein, 55g fat)

Supps: 1 Gluc R, 2 daily multi, 12 l-rex, 2 alcar, 2 green tea extract, YES applied twice

 

[Roonytunes]

Wed, Aug 3rd

I have decided to play around a little bit more with my meals upping calorie and carb content here and there to see what happens. I think my body is getting used to the familiar regime I've been putting it through lately. Also adding some variety will prevent me from going hog wild at my weekly cheat meal hopefully....may split up the one huge reward meal I have been treating myself into smaller mini cheat meals and see how my body reacts.

Scale weight: 121lbs

7am:
40 mins cardio - 30 mins on stairmill (without holding rails as per new instructions from trainer) in fatburn mode in a mix of level 7 and 8 followed by 10 mins of steady state cooldown on elliptical trainer

9am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

12:15pm:
Trader Joes Classic Greek Salad with Balsamic Vinaigrette dressing
(romaine lettuce, red cabbage, 4 slices of cucumber, 4 kalamata oilves, 1/4 cup low fat feta cheese) - 180 cals, 8g carbs, 4g protein, 15g fat
Fage 0% Greek Yogurt - 80 cals, 6g carbs, 13g protein, 0g fat

2:15pm:
1 cup whole grain cous cous - 260 cals, 50g carbs, 8g protein, 2g fat
Pure Protein Shake in Cappuccino flavor (caseinate protein blend) - 100 cals, 4g carbs, 21g protein, 1g fat

5pm: Upper body workout
4 sets of 12 incline chest press, 12 flys and 15 push-ups
4x12 of standing upright row followed lat raises
4x12 bicep curls with EZ bar
4 x12 tricep dips

6:15pm:
PWO shake of 1 scoop of ON whey in Rocky Road mixed with water

7:30pm onward:
Mini cheat meal 1 - 2 glasses of red wine, 1 martini (this I should have probably omitted), 3 pita bread quarters, 1 cup of hummus/baba ghannoush

Total cals were probably still in the 1700 range for the day.

Supps taken: 3 Gluc-R, 2 CB, 2 Daily, 8 L-Rex, 1 Alcar, 1 Green Tea extract

 

[Roonytunes]

Thurs Aug, 4th

Scale weight: 121.5

7am:
40 min cardio - 30 mins stairmill on level 8 followed by 10 mins of steadystate on the elliptical

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:30am:
1 turkey burger patty
15 almonds

2:30pm:
4 oz grilled chicken breast
1 large salad (romaine lettuce, red cabbage, 4 slices cucumber, sprinkling of feta cheese)
1 tbsp flax oil as dressing

5:30pm:
1 scoop of ON whey powder
1 tbsp ANPB

8:30pm:
8oz grilled tuna steak
1 medium salad - baby tomatoes, cucumber, lettuce with balsamic vinaigrette on the side
3 glasses of club soda

Totals: 1490 cals (63g carbs, 165g protein, 61g fat)

Supps taken: 2 CB, 1 Gluc-R, 8 L-Rex, 1 Alcar, 1 Green Tea Extract, YES applied twice

 

[Roonytunes]

Fri, 8/5

Scale weight: 123lbs and look bloated

Was generally very hungry today and had trouble spacing meals properly. I popped in a t-rex at 3:30pm and that helped a lot with appetite control

8:45am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

9:45am:
15 almonds

11:15pm:
1 turkey burger patty

1pm:
4 oz chicken breast
large salad with romaine lettuce, red cabbage, 4 slices cucumber and sprinking of low-fat feta cheese
1 tbsp flax oil

3:30pm:
1 slice Ezreikal sprouted bread
1 scoop ON whey protein

6:15pm:
Firm BodySculpt tape - 30 mins (used 10lb dbs for continuous series of squats, lunges, step-ups etc.)

8pm:
(went to a bbq party)
4 oz tuna steak grilled
5 oz grilled chicken
1/2 cup lima beans
grilled vegetables - 2 long slices of eggplant, 8 stalks of asparagus, 3 baby tomatoes
*was very happy that I had enough self-control to stay away from everything else including alcohol, delicious apps and mouth watering desserts*

Totals: ~1700 cal range (<100g carbs, 150+g protein, ~60g fat)

Supps: 1 Gluc-R, 1 T-Rex, 12 L-Rex, 1 Alcar, 1 Green tea extract, YES applied twice

 

[*Bunny*]

*was very happy that I had enough self-control to stay away from everything else including alcohol, delicious apps and mouth watering desserts*

Great shpwing of self control girly!!! I will try to use some tonight, but heck, today is my cheat day... We Shall See.

 

[Roonytunes]

Sat, Aug 6th

Scale weight: 122.5lbs

10:45am
30 mins HIIT cardio on treadmill - 5 min warmup @ 4mph, 10 cycles of sprinting @9mph for 30 sec followed by fast walk @ 4mph for 90 sec, 11th cycle of sprinting @ 9mph for 60 sec, 4 min cooldown @ 4mph

Noon:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

2:30pm: (on the road)
15 almonds
Myoplex Carbsense Shake

4:30pm: (on the road)
15 almonds
Myoplex Carbsense Shake

7pm:
1 cup spinach
1 slice Ezreikal sprouted bread
1 small can tuna

8:30pm:
Cheat Meal
1/2 glass merlot
10oz NY strip steak
1 cup sauteed spinach

11:30pm:
1 tbsp ANPB

Supps taken: 3 CB, 2 Gluc-R, 1 Alcar, 1 Green Tea Extract, 2 daily multi, 8 l-rex, YES applied twice

 

[Roonytunes]

Sun, Aug 7th

Scale weight: 121lbs

10:45am:
30 mins HIIT on treadmill: 5 mins warmup @ 4mph, 1 cycle of sprint @ 9mph for 30 secs followed by fast walk @ 4mph for 90 secs, 6 cycles of uphill climb @ 4mph with 60 sec at 10% incline followed by 90 sec at 0% incline, 3 cycles of sprint @ 9mph for 30 secs followed by fast walk @ 4mph for 90 secs and then final cycle of sprint @ 9mph for 60 secs and 4 min cooldown @ 4mph, 0% incline

11:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

12:30 to 5:30pm:
Indian bhangra dance practice - a good amount of time was spent on cheoreography

1:30pm:
1 Myoplex Carbsense shake
15 almonds

2:30pm:
2 slices of cheese pizza
(no willpower to resist since the rest of the dancers ordered pizza and the whole studio smelled of it!)

4:30pm:
Protein cookie

Took a long evening nap and woke up at 9:30pm

10pm:
1 scoop ON whey mixed with water

Totals: 1390 cals (~135g carbs, 124g protein, 45g fat)

Supps taken: 3 CB, 1 Gluc-R, 8 L-Rex, 2 daily, 2 alcar, 2 green tea extract, YES applied twice

 

[*Bunny*]

Nice Avi RT - Looking good

 

[Roonytunes]

Thanks, Bunns! Your latest shots in your log were very inspiring, girl!

Mon, Aug 8th

Scale weight: 121lbs (can't wait to break the 120 mark!)

7am:
35 mins am cardio - 25 mins stairmaster in fat burn mode followed by 10mins steady state on elliptical

8:45am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:15am:
1 turkey burger patty
4 oz grilled chicken breast
1 slice Ezreikal sprouted bread
3 stalks asparagus

2pm:
4 oz grilled chicken breast
large salad with romaine lettuce, red cabbage, 4 slices cucumber, sprinkling of light feta cheese
15 almonds
1 tbsp flax oil used as salad dressing

5:30pm:
1 small can of tuna
15 almonds
1 cup spinach

8pm:
Firm Body Sculpt lower body workout for 30 mins - series of squats, lunges, step-ups etc. done with 10lb dbs

9pm:
PWO shake of 1 scoop of ON whey Rocky Road mixed with water

Totals: ~1500 cals (71g carbs, 177g protein, 58g fat)

Supps taken: 2 CB, 1 Gluc-R, 12 L-Rex, 2 Alcar, 2 Green Tea Extract, 2 daily multi, 2 calcium citrate, 1 t-rex, YES applied twice

 

[Roonytunes]

Tues, Aug 9th

Scale weight: 121lbs

6:30am:
50 min spinning class

7:30am:
1 scoop ON whey in Rocky Road mixed with water

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11am:
1 slice Ezreikal sprouted bread
1 turkey burger patty
1 cup sauteed vegetables - asparagus, spinach, red peppers, mushrooms

2pm:
3 oz grilled chicken
1 cup cous cous (so excited to eat a decent amount of carbs in one sitting that I forgot my Gluc-R! )

2:30pm:
15 almonds

6pm:
1 small can tuna
1/2 tbsp flax oil
1 cup cooked baby broccoli

8pm: Upper body workout
100 push ups broken up in 2 sets of 35, 1 set of 20, 1 set of 10
Chest press with quarter motion followed by full range - 4 x10 with 15 lb dbs
One arm lat pull down - 4 x 12
Shoulder press with quarter motion followed by full range - 4x12 with 10lb dbs
Bicep curls with EZ bar (4 different grips) - 30 sec hold followed by 12 reps x 4 sets

9:15pm:
PWO shake of 1 scoop Syntrex Nectar whey in Carribean Cooler mixed with water

Totals: ~1500 cals (118g carbs, 165g protein, 38g fat)

Supps taken: 1 Gluc-R, 3 Alcar, 3 Green Tea extract, 12 L-Rex, 2 daily multi, 2 calcium citrate, YES applied twice.

 

[Roonytunes]

Wed, Aug 10th

Scale weight: 122lbs

7am: 40 min cardio - 30 mins on stairmill in fatburn mode, level 8 followed by 10 min steady state on elliptical

8:45am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11am:
1 slice Ezreikal sprouted bread
1 turkey burger patty
1 cup sauteed veggies - spinach, mushroom, red pepppers

2pm:
8 oz grilled chicken breast
large salad - romaine lettuce, red cabbage, 4 slices cucumber, light sprinkling of feta cheese
1 tbsp flax oil as dressing

3:30pm:
1 small can tuna
15 almonds

7:15pm:
15 almonds

8pm: lower body workout
6x12 leg extensions (2 sets with full range motion, 4 sets with quarter range followed by full range as 1 rep)
6x12 hamstring curls ((2 sets with full range motion, 4 sets with quarter range followed by full range as 1 rep)
4x15 leg press
3x12 hanging leg raises with 3lb weight between knees

9:15pm:
PWO shake of 1 scoop ON whey in Rocky Road mixed with water

Totals: ~1500 cals (75g carbs, 176g protein, 58g fat)

Supps: 1 Gluc-R, 8 L-Rex, 2 Daily Multi, 2 alcar, 2 Green Tea extract, YES applied twice

I'm going to Olive Garden tomorrow night for dinner with distant family, so I'm already trying to figure out how to fit that in and plan for the day. According to their website, they offer whole wheat pasta now, so I may just do a carb up day.....

 

[jenscats5]

I'm going to Olive Garden tomorrow night for dinner with distant family, so I'm already trying to figure out how to fit that in and plan for the day. According to their website, they offer whole wheat pasta now, so I may just do a carb up day.....

I want details!!

 

[Roonytunes]

I want details!!

I will let you know how it is, Jens. But I spent sometime online to check out Olive Garden's nutritional facts.

This is the breakdown of their Chicken Giardano dinner entree:
510 cals, 59g carbs, 34g protein, 15g fat..unfortunately sodium is high in the 1100mg range
If I get the pasta substituted for whole wheat and pop 2 Gluc-Rs, I should be okay.

Also the minestrone soup isn't awful, and hopefully will keep me away from their crack-laced breadsticks which I lurve....
164 cals, 18g carbs, 5g protein, 1g fat, sodium is >600mg

While I'm sure I will still be a tad bloated tomorrow, it's nice to see chain restaurants publishing their nutritional information these days and offering better options.

Now I can plan the rest of my day and still keep within ranges that are reasonable, so it's not an all out cheat meal. Can't waste those during the week

 

[playmatesky]

Rt, lookin good baby. Your abs are nice and flat!!

 

[*Bunny*]

Sounds AWESOME!!!! Just watch the Glucorell & booze if you will be drinking anything...

 

[Roonytunes]

Thurs, Aug 11th

Scale weight: 121lbs

7am:
30 min HIIT cardio on treadmill - 5 min warmup @ 4mph, 11 cycles of sprinting for 30 sec @ 9mph and fast walking for 90 sec @ 4mph, 4 min cooldown @ 4mph

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:15am:
1 turkey burger patty
1/2 cup sauteed veggies - spinach, mushrooms, red peppers
15 almonds

2pm:
8 oz grilled chicken
1/3 tbsp flax oil

5:15pm:
1 scoop ON whey in Rocky Road mixed with water

8:45pm:
At Olive Garden, as planned,
Minestrone Soup
Chicken Giardano with whole wheat linguini

No drinking other than water, Bunns. And Jens, the food was decent. Nothing to write home about, but nice to know what the breakdown was of the food I was putting in my mouth was and to be able to eat out without worrying.

Totals: ~1830 cals (120g carbs, 190g protein, 46g fat)

Supps taken: 3 CB, 4 Gluc R, 12 L-Rex, 1 t-rex, 2 Alcar, 2 Green Tea extract, 2 daily multi, YES applied twice,

 

[Roonytunes]

Rt, lookin good baby. Your abs are nice and flat!!

Thanks, girlfriend! I am happy with how everything is going waist up....waist down is the challenge for me!

How is everything with you? Have you got your bf tested lately? Any changes to the diet?

 

[Roonytunes]

Fri, Aug 12th

Scale weight: 121.5lbs

7am: 40 min AM cardio - 30 mins on stairmill in fat burn mode/level 8 followed by 10 mins on elliptical in steady state mode

8:45am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:15am:
1 slice Ezreikal sprouted bread
1 turkey burger patty
Steamed veggies: spinach, mushrooms

1:30pm:
1 turkey burger patty
15 almonds

4:45pm:
7 oz grilled lite tofu
Cooked baby broccoli

7:45pm:
1 scoop ON whey in Rocky Road mixed with water
1 tbsp ANPB

Total cals: 1300 cals (~67g carbs, ~140g protein, 50g fat)

Supps taken: 12 L-rex, 2 alcar, 2 green tea extract, 2 daily multi, YES applied twice

 

[playmatesky]

Thanks, girlfriend! I am happy with how everything is going waist up....waist down is the challenge for me!

How is everything with you? Have you got your bf tested lately? Any changes to the diet?

Hey RT,

I am doing pretty good.
I was eating very healthy for a while and since yesterday I started a carb rotation to drop the last bit of bodyfat. And a lot more cardio is going to be my focus. Right now I am on a three day training split but have been doing that for several months straight now so I am gonna try to ease up just a tad on that to gove myself more recovery time and see if I notice the difference.
But all in all, I feel great. Besides hungry today.lol
Havent had b/f checked. Wont be able to until around the end of August.

Keep your head strong twin!

 

[Roonytunes]

Sat, Aug 13th

Scale weight: 121lbs
*talked to trainer about my weight plateau and he says at this point, it's a matter of fat redistribution and not to worry about scale weight too much*

7:15am:
1 scoop ON whey Rocky Road
8oz Slim Slender soy milk

7:45am: upper body workout
5x12 pec dec (variations in hold and one arm vs two arm)
5x12 lat pull down
3x12 standing cable pull at shoulder level (for rear delts)
3x12 one arm lat raises
4x12 standing cable bicep curls
4x12 standing overhead tricep pulls

9am: 50 min spinning class

10:15am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

1:45pm:
7oz grilled lite tofu
1/2 cup baby broccoli with 1 tbsp flax oil
15 almonds

3:45pm: (on the road)
Zone Perfect bar in Chocolate Almond Raisin (yum! 210 cals, 21g carbs, 15g protein, 7g fat but also 15g sugar unfortunately)

6:45pm:
8oz grilled chicken
x-large salad - spinach, romaine lettuce, red cabbage, baby tomatoes, cucumber slices, jalapeno peppers, green pepper slices
balsamic vinegrette dressing

9pm+:
Going out with friends and have not decided whether I'll indulge in cheat alcoholic beverages or not. I did decide to skip the cheat meal for this week though that I normally save for Sat....

Totals:
1500 cals (~84g carbs, 165g protein, 55g fat)

Supps: 2 daily multi, 1 gluc-r, 12 l-rex, 1 alcar, 1 green tea extract, YES applied twice.

 

[Roonytunes]

Sat, Aug 13th

Scale weight: 121lbs
*talked to trainer about my weight plateau and he says at this point, it's a matter of fat redistribution and not to worry about scale weight too much*

7:15am:
1 scoop ON whey Rocky Road
8oz Slim Slender soy milk

7:45am: upper body workout
5x12 pec dec (variations in hold and one arm vs two arm)
5x12 lat pull down
3x12 standing cable pull at shoulder level (for rear delts)
3x12 one arm lat raises
4x12 standing cable bicep curls
4x12 standing overhead tricep pulls

9am: 50 min spinning class

10:15am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

1:45pm:
7oz grilled lite tofu
1/2 cup baby broccoli with 1 tbsp flax oil
15 almonds

3:45pm: (on the road)
Zone Perfect bar in Chocolate Almond Raisin (yum! 210 cals, 21g carbs, 15g protein, 7g fat but also 15g sugar unfortunately)

6:45pm:
8oz grilled chicken
x-large salad - spinach, romaine lettuce, red cabbage, baby tomatoes, cucumber slices, jalapeno peppers, green pepper slices
balsamic vinegrette dressing

9pm+:
Going out with friends and have not decided whether I'll indulge in cheat alcoholic beverages or not. I did decide to skip the cheat meal for this week though that I normally save for Sat....

Totals:
1500 cals (~84g carbs, 165g protein, 55g fat)

Supps: 2 daily multi, 1 gluc-r, 12 l-rex, 1 alcar, 1 green tea extract, YES applied twice.

Update to above:

Did not end up going out with friends, so I had meal 6 at 9:15pm

9:15pm:
1 scoop ON whey Rocky Road mixed with water
1 tbsp ANPB

New Totals: 1720 cals (~90g carbs, ~193g protein, 65g fat)

 

[Roonytunes]

Sun, Aug 14th

Scale weight: 120lbs

9am: Steps workout at Philly Museum of Art, a la Rocky style
Did 5 sets of 3 times of running up and walking down steps with 2 min rest time in between each set - varied with two step and one step routines.

10:15am:
1 scoop ON whey Rocky Road mixed with water

11:25am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

1:45pm:
Protein cookie (285cals, 21g carbs, 27g protein, 7g fat)

3:45pm:
4 oz grilled chicken
medium salad - greens, 3 cucumber slices, 3 baby tomatoes, green pepper slices
1 tbsp balsamic vinaigrette dressing

6:30pm:
6 oz grilled salmon
medium salad - greens, 3 cucumber slices, 3 baby tomatoes, green pepper slices
1 tbsp balsamic vinaigrette dressing

8:30pm:
ON whey in Rocky Road
2 tbsp ANPB

Totals: ~1645 cals (80g carbs, 192g protein, 55g fat)

Supps taken: 1 t-rex, 2 alcar, 2 green tea extract, 12 l-rex, YES applied once (I'm out! Down three bottles )

 

[*Bunny*]

YES applied once (I'm out! Down three bottles )

Still waiting for my tub-o-YES to arrive...

Looking good RT. How's the YES working on your lower body? Seeing any significant improvements? Inches? Your AVI looks good hun...

 

[Roonytunes]

Still waiting for my tub-o-YES to arrive...

Looking good RT. How's the YES working on your lower body? Seeing any significant improvements? Inches? Your AVI looks good hun...

Thanks for checking in, Bunns and for your words of encouragement as usual!

My next bodyfat reading is scheduled for Sept 1st. At my last reading, my thighs were down 2 inches, so I was happy with that. I still have quite a bit of that sticky fat left on my lower body and I'm told that will eventually come off as I get lower in bf%. So we'll see...it's tough what to attribute to diet/workout versus YES, but overall, I'm making progress. I may wait to reorder my supply of YES since three bottles so far have already depleted the wallet quite a bit.

 

[Roonytunes]

Mon, Aug 14th

Scale weight: 120lbs

7am:
30 min HIIT cardio on treadmill - 5 mins @ 4mph, 9 cycles of 30 sec sprint @ 9mph followed by 90 sec fast walk @ 4mph, 10th cycle of 150 sec fast walk @ 4mph followed by 60 sec sprint @9mph, 5 min cooldown @ 4mph

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11am:
1 turkey burger patty
1/4 sauteed veggies - red peppers, onions, mushrooms
1 slice Ezreikal sprouted bread

2pm:
1 turkey burger patty
large salad - romaine lettuce, red cabbage, red peppers, 4 slices cucumber with very light sprinking of feta cheese
1 tbsp flax oil as dressing

5pm:
1 small can of tuna
3/4 cup green beans
15 almonds

6:30pm:
15 almonds

8pm: Upper body workout
5 sets of the following with 3 mins rest in between each complete set:
12 reps of chest press with 50lbs plates added to bar
12 reps of standing cable pulldowns with 37.5lbs
12 reps of shoulder presses with 15lb dbs (10lbs for set 4 and 5)
12 reps of bicep curls with 10lb dbs
12 diamond tricep push-ups

9pm:
PWO shake of ON whey Rocky Road mixed with water

Totals: ~1400 cals (78g carbs, 139g protein, 62g fat)

Supps: 12 l-rex, 3 alcar, 3 green tea extract, 1 t-rex, 2 daily multi

 

[necia]

Hey Ms Rt!

Guess what I bought today? Rocky Road On. I couldn't resist it was only $14.99 for the 2lb. Huge sale in my neck of the woods. I'm gonna crack that sucka open later, and see how me likes.

Edited to add: Popped that sucka open and had me a serving with some crush ice, and it is sooooooo on the money. Felt like a treat. On another note, why dh has me making mac n cheese, and pound cake for him. Wtf??????

Necia

 

[Roonytunes]

Hey Ms Rt!

Guess what I bought today? Rocky Road On. I couldn't resist it was only $14.99 for the 2lb. Huge sale in my neck of the woods. I'm gonna crack that sucka open later, and see how me likes.

Edited to add: Popped that sucka open and had me a serving with some crush ice, and it is sooooooo on the money. Felt like a treat. On another note, why dh has me making mac n cheese, and pound cake for him. Wtf??????

Necia

Glad you like the ON Rocky Road as much as I do. It's the best whey flavor I've had to date. Unfortunately I still have a lot of the ON Vanilla Ice-Cream left to finish (over 5lbs) and I keep bypassing it for the Rocky Road....

Aww, can't believe you have to be all over mac n cheese and pound cake. Hang in there though. I KNOW you can do it!

 

[Roonytunes]

Tues Aug 15th

Scale weight: 121 lbs

6:30pm:
50 min spinning class

Was in a very crabby mood all day and it didn't help that I felt sore, got caught in crazy traffic and it was a miserable and rainy day!

I "treated" myself to more carbs, some sugar in a Zone Perfect protein bar and had some extra ANPB because I just wanted to snap out of it. Turned out all I needed was extra sleep. I took a three hour nap this evening and feel fine now.

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

10:30am:
1 cup cous cous - 260 cals, 50g carbs, 8g protein, 2g fat

12:30pm:
4 oz grilled chicken breast with sauteed onions and mushrooms
2/3 tbsp flax oil

3pm:
4 oz grilled chicken breast
x-large greens salad with 6 baby tomatoes, 5 slices cucumbers and a lot of habenaro peppers
1 pouch balsamic vinaigrette dressing - 100 cals, 4g carbs, 10g fat

5pm:
Zone Perfect bar in Chocolate Peanut butter

5:45pm:
2 tbsp ANPB

6 to 9pm:
Much needed nap, but now I'm wide awake which is not good

9pm:
1 scoop ON whey in Vanilla ice-cream mixed with water

Totals: ~1620 cals (128g carbs, 153g protein, 56g fat)

Supps taken: 12 l-rex, 2 alcar, 2 green tea extract

 

[necia]

Glad you like the ON Rocky Road as much as I do. It's the best whey flavor I've had to date. Unfortunately I still have a lot of the ON Vanilla Ice-Cream left to finish (over 5lbs) and I keep bypassing it for the Rocky Road....

Aww, can't believe you have to be all over mac n cheese and pound cake. Hang in there though. I KNOW you can do it!

Girl, I know for a fact I warned you about that Vanilla Ice Cream. Shoot, I still got some of that left too, but at least I'm down to a serving or 2, lol. You ever tried mixing the two? I think I'm gonna try it. Shoot if all of ON's tasted like the Vanilla Ice Cream I would never buy it again. Matter fact the chocolate mint tastes theeeeeeee worst to me, but then again I've never been one for minty chocolate anything.

It's easy to stay away from the mac n cheese, as I'm getting sick just looking at the pan. The pound cake is gonna be another story. Good thing some of it exploded in the oven. Lmao.

Well have a good night, and try to get more rest these days so u don't feel like a crab. The world hate's when I'm feeling like a crab, cause I show it.

Necia

 

[Roonytunes]

Girl, I know for a fact I warned you about that Vanilla Ice Cream. Shoot, I still got some of that left too, but at least I'm down to a serving or 2, lol. You ever tried mixing the two? I think I'm gonna try it. Shoot if all of ON's tasted like the Vanilla Ice Cream I would never buy it again. Matter fact the chocolate mint tastes theeeeeeee worst to me, but then again I've never been one for minty chocolate anything.

Necia

A few other ladies on this board seemed to like the Vanilla Ice-Cream flavor a while back. What's funny is this is actually my second tub. I had no problems downing the first one *until* I tried the Rocky Road. After the tast of the good life, the Vanilla Ice-Cream is icky now. I like your idea of mixing the two though. I will have to try it out.

Enjoy your mini vacation. From what I read in your log, it sounds like you are making good use of your time off.

 

[Roonytunes]

Thurs, Aug 17th

Scale weight: 122lbs

7am:
40 mins cardio - 30 mins stairmil in level 8 on fat burn mode followed by 10 mins on elliptical in steady state mode

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:15am:
Turkey burger patty
1/2 cup sauteed veggies - onions, mushrooms and red peppers
1 slice Ezreikal sprouted bread

2:15pm:
8 oz grilled chicken
Extra large greens salad with baby tomatoes, cucumbers, habernaro peppers
1 pouch balsamic vinegrette dressing

4:30pm:
Zone Perfect Protein Bar - Chocolate Peanut Butter

5:45pm:
15 almonds

8pm: lower body workout
Leg Press - 12 reps of 50lb plates, 12 reps of 75lb plates, 12 reps of 90lb plates, 12 reps of 95lb plates, 12 reps of 100lb plates, 12 reps of 105lb plates (added to 70lb bar)
Single Leg Extension - 2 sets of 12 on each leg with 20lbs, 4 sets of 12 on each leg with 25lbs
Single Leg Curl - set of 12 on each leg with 25lbs followed by set of 8 and then varied weight between 30lbs and 25lbs with different counts to reach muscle failure (amazing what a difference 5lbs can feel like!)

9:15pm:
PWO shake of ON whey Rocky Road mixed with water

Totals: ~1530 cals (99g carbs, 173g protein, 50g fat)

Supps taken: 2 daily multi, 12 l-rex, 3 alcar, 3 green tea extract, 2 calcium citrate...gave in and ordered two more bottles of YES today. I miss the tingling feeling

 

[Roonytunes]

Thurs, Aug 18th

Scale weight: 120.5lbs

7am: 30 mins HIIT cardio on treadmill - 5min warmup @ 4mph 0% incline, 9 cycles of 60 sec 4mph 10% incline followed by 60 sec 4mph 0% incline, 10th cycle of 120 sec 4mph 10% incline followed by 60 sec 4mph 0% incline, 4 min cooldown @ 4mph 0% incline

8:30am:
1/2 cup oats
1 cup liquid eggwhite
1/3 cup blueberries
1/4 cup soymilk

11:30pm:
1 turkey burger patty with sauteed veggies of red & green peppers, mushrooms and onions
1 cup Trader Joes cous cous

2:30pm:
6 oz grilled chicken breast
large romaine lettuce salad with red peppers, cabbage, slices of cucumbers
1 tbsp flax oil

5:30pm:
1 scoop ON whey shake in Rocky Road
15 almonds

7pm:
2 tbsps of ANPB

I think I'm done eating for the day. I'm off to Bhangara (indian dance) practice - we are performing on Sat in front of an audience of a few hundred <gulp>

Totals: ~1610 cals (104g carbs, 157g protein, 59g fat)

Supps: 2 daily multi, 3 gluc-r, 3 alcar, 3 green tea extract, 12 l-rex

 

[Roonytunes]

Fri, Aug 19th

Scale weight: 121.5lbs

7am:
50 mins cardio - 30 mins on stairmill in fat burn mode level 8 followed by 20mins steady state on elliptical

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

10:30am:
6 oz grilled chicken
1 slice Ezreikal sprouted bread
handful of green beans

1:45pm:
Turkey burger patty with sauteed vegetables - peppers, spinach, onions, mushrooms, green beans

4:30pm:
turkey burger patty

5:45pm:
15 almonds (was supposed to go with previous meal, but forgot to take them with me so had to wait till I came home to inhale them)

7:15pm:
1 scoop ON whey Rocky Road
2 tbsp ANPB

7:30pm onward:
Off to more dance practice for the big show tomorrow....

Totals: ~1560cals (66g carbs, 187g protein, 63g fat)

Supps: 2 daily multi, 1 gluc-r, 2 alcar, 2 green tea extract, 8 l-rex

 

[*Bunny*]

~~~~~Happy Good Luck Vibes to you for your performance on Saturday~~~~~

 

[Roonytunes]

Thanks, Bunns!! I’m excited and nervous all in one today, but keeping my fingers crossed the performance will go well and it won't rain

Scale weight: 121lbs

7am:
1 scoop ON whey Rocky Road mixed with water
1 slice Ezreikal sprouted bread

7:30am: Upper body workout
Chest Press – 30 sec hold followed by 4 x15 reps with 15lb dbs
Lat Pull Down – 30 sec hold followed by 4 x12 reps
Shoulder Press – 30 sec hold followed by 5x15 reps
Bicep Curls on Cable Machine – 30 sec hold followed by 4 x 12 reps
Tricep pulldowns on Cable Machine – 30 sec hold followed by 4 x12 reps

8:45am:
PWO shake – 1 scoop ON whey Rocky Road mixed with water

10:45am:
1 slice Ezreikal sprouted bread
6 oz grilled chicken
1/2 cup green beans

The rest of the day is a free one. It’s India Day today in the city and there’s an all day festival at the pier (where I’ll be dancing this afternoon at 3pm and staffing a booth for a few hours afterwards) followed by a big party that a few of us are throwing tonight. So I’m just going to enjoy the food o’ my people, throw back a few and not worry what’s in it.

Have a great Saturday everyone!!