Roonytunes 2006

[Roonytunes]

I cheated last night and took a Lunesta pill (prescription drug). I slept from 11pm to 7am as a result and feel so much better today! At least I can finally catch up here at work since I’ve been putting off quite a few items since I was too tired and not motivated enough.

Hey Roony!

I hope you are able to sleep tonight!! Not being able to sleep can be frustrating! What made you decide up the cals on the diet?

Hey IP!! Thanks for stopping by! I am actually following a diet provided to me by Camp Savage now. It’s not too different from what I used to do except I get to zig-zag calories a little over three low, med and high days. It may look like I’m eating 200-300 calories more, but it’s only because I’m now tracking vegetables. I didn’t realize a bag of broccoli was 100 calories, 1 cup of bean sprouts is 30 calories etc. and before, I just wasn’t counting to that level of detail.

Your calories have increased slightly with the new diet - I guess you have extra energy per se, but you're sluggish too. From lack of sleep? But then you have introduced dairy back into your diet and dairy is the devil - the body just can not process it. Whenever, I have dairy (especially after abstinence) I feel very sluggish.

Just my 0.02 for what it's worth.

I appreciate your feedback as always, Merm! It could be the dairy but I have no intolerance to lactose that I know of. It could also be the fruit, especially since I take my PWO meal in the evenings after working out. I don’t know if all that fructose is shocking my system. The other change in this diet is I’m keeping my complex carbs to 60g/day every single day – what varies is just the fruit and veggies – and I’m not sure if my body is just running out of energy and is wired because of that. It’s too hard to pinpoint, but I’m going to finish up my 2 weeks on the program this Thursday. I’m heading to San Fran for a 4-day weekend so I won’t be following any regime then. Hopefully being on holiday and having a 3-hr time difference forced on me will help reset my body a little. We’ll see (fingers crossed!)….

 

[ck2006]

Good morning roony

question about the lunesta, are there any side effects eg: morning tiredness? I am glad you got some rest

 

[Roonytunes]

Good morning roony

question about the lunesta, are there any side effects eg: morning tiredness? I am glad you got some rest

Not that I can tell....I usually feel those side effects when I take over-the-counter stuff like Excedrin PM, but have been fine today. Doctors are a little tight with prescribing Lunesta though. I only got 7 pills and it was a $25 co-pay.

 

[ck2006]

Not that I can tell....I usually feel those side effects when I take over-the-counter stuff like Excedrin PM, but have been fine today. Doctors are a little tight with prescribing Lunesta though. I only got 7 pills and it was a $25 co-pay.

I am not even sure if they sell it in Canada, I just see the commercials and sometimes I would love to try it. I go weeks without good sleep I am very lucky cause our benefit plan pays for a prescriptions. I am glad that you have no side effects! and thank you

 

[Roonytunes]

Tues, 8/15

Scale weight: 114lbs

Taking a break from working out to reset my system and tried to sleep in a little this morning...I went to my holistic accupuncturist for an adjustment/consultation this evening. Like Merm, she too recommended cutting back on milk protein. So I'll finish what I have and then stop buying any more.

8:15am:
½ cup oatmeal mixed with:
1 cup blueberries
15 almonds
½ cup egg whites
¼ cup skim milk
1 packet Splenda

10:30am:
4 oz grilled Jenny O lean turkey kielbasa
4 oz baked sweet potato with cinnamon & 1 packet splenda

12:15pm:
1 diced apple topped with ½ cup Fage 0 Greek Yogurt

3:30pm:
Tuna salad
- 3 oz small tuna can
- 1 cup shredded red cabbage
- 1 tbsp Trader Joes Goddess dressing

7:15 & 9pm:
Chicken curry (split into two portions):
- 6 oz Italian seasoned chicken breast sautéed with onion, garlic and pepper
- 2 cups bean sprouts, 1/2 cup okra, 1/2 cup diced tomatoes & mushrooms
- 1/3 cup Trader Joes curry simmer sauce & crushed red pepper for seasoning

Totals: 1430 cals (160g carbs, 132g protein, 28g fat)

 

[Roonytunes]

Wed, 8/16

Scale weight: 113.5lbs

6:15am: 55 mins spinning class

8:15am:
½ cup oatmeal mixed with:
½ cup egg whites
¼ cup skim milk
2 slices apple

11am:
½ cup pineapple topped with ½ cup Fage 0 Greek Yogurt

1:15pm:
Grilled chicken salad
- 3 oz grilled chicken
- 1 cup spinach, 10 cherry tomatoes, cucumber, onions, celery
- 2 tbsp Cindy’s Kitchen Mango Salsa Vinaigrette

3:15pm:
Tuna salad
- 3 oz small tuna can
- 1 cup spinach, 10 cherry tomatoes
- 1 tbsp Trader Joes Goddess dressing

5:15pm:
3 oz grilled chicken, 1 cup okra, ½ cup tomatoes stir-fried with garam masala spice
½ cup brown rice

7pm:
3 oz Jenny O lean turkey kielbasa

7:30pm: Lower Body Workout

Leg Press
15 reps with sled + 90lbs
10 reps with sled + 180lbs
4 x 6 reps with sled + 325lbs
25 reps with sled + 180lbs

Seated Squats:
5 x 12 with 25lb dbs in each hand (squat on bench and immediately stand)

Leg Extensions:
3 sets:
15 reps on each leg, 10 reps on each leg, 5 reps on each leg – 20lbs/25lbs/25lbs

Lying Leg Curls:
4 x 12 with 55lbs

8:45pm:
PWO shake – ½ scoop vanilla whey with TJ’s mango chunks

10:30pm:
1 brown rice cake
5 almonds

Totals: 1505 cals (175g carbs, 141g protein, 30g fat)

 

[Roonytunes]

I'm posting this since I thought it may help others with sleep problems. I've had the worst time falling asleep for two weeks. I couldn't tell if it was because of the change in diet or increased cardio etc. I went to my chiropractor to get adjusted - she happens to also practice holistic medicine. She told me my body is deficit in minerals and gave me a bottle of Min-Tran. It was only $6, but I've been falling asleep again. I take 4-5 pills an hour before I'm set for bed. Here's an article on it: http://www.standardprocess.com/lit/tabsheets/mintran5590.pdf#search="min tran"
It looks to be available online via Amazon and other vitamin websites. I definitely recommend it!

 

[jenscats5]

Hi Roony!! Went to TJs today & picked up some of the Goddess dressing you mentioned....can't wait to try it.....

 

[Roonytunes]

Hi Roony!! Went to TJs today & picked up some of the Goddess dressing you mentioned....can't wait to try it.....

Hi Jens! I hope you like it...it's pretty good with tuna and shrimp. I read about it on another board, but I bought the wrong brand. Apparently Annie's Naturals Goddess dressing is the best one out there, but I didn't think the TJ's one was too shabby.

 

[Roonytunes]

Thurs, 8/17

Scale weight: 114lbs

8am:
½ cup oatmeal mixed with:
½ cup egg whites
¼ cup skim milk
½ apple
1 packet splenda

10am:
2 oz Jenny O lean turkey kielbasa
1 slice Cinnamon & Raisin Ezekiel bread

Noon:
15 almonds
1 slice Cinnamon & Raisin Ezekiel bread

1:15pm:
Tuna salad
- 3 oz small tuna can
- 1 cup spinach, 5 cherry tomatoes
- 1 tbsp Trader Joes Goddess dressing

3:45pm:
Stallone Protein Pudding

4:30pm: Upper Body workout

Pec Dec
3 x 8 with 50lbs
1 x 8 with 45lbs
1 x 11 with 45lbs (failure)

Stiff Arm Pull-downs
5 x 8 with 60lbs

Shoulder Press (machine, inside grip)
4 x 8 with 55lbs
1 x 15 with 55lbs (failure)

Lying Bicep Curls with Cable Machine
5 x 8 with 50lbs

Triceps Pull-downs
4 x 8 with 55lbs
1 x 12 with 55lbs (to failure)

5:45pm:
PWO smoothie – ½ scoop whey mixed with mango chunks

6:30pm:
I skipped spinning class. I was running around in gym clothes beforehand and two ladies told me that I look like I need to be fed Plus I saved too many calories for later in the day and was feeling run-down anyway.

8pm & 10pm:
Chicken curry
- 6 oz chicken sautéed with garlic, onions & pepper
- 1 cup diced tomatoes, 1 cup bean sprouts, ½ cup okra, 2 cups spinach & mushrooms
- 1/3 cup TJ’s curry simmer sauce

Totals: 1520 cals (170g carbs, 171g protein, 30g fat)

I'm heading to San Francisco tomorrow on holiday!! I'm taking a much needed break from routine life. I won't be following program but also don't plan to pig out. I'm taking workout clothes so I hope to hit the hotel gym a couple of times. I have to say I'm a little tired of all the measuring cups, weighing scale and daily cooking & packing of meals...so I hope this break will provide me with the rejuvenation I'lll need to continue when I return.

I'll check in, but won't be logging till Tuesday again!

 

[sbt2082]

Have a great trip Roons

 

[jenscats5]

Have a great trip Roony!! Enjoy.....take some pics!

 

[Roonytunes]

Thanks, SBT & Jens

from San Francisco...I'm having a good time so far except the weather is definitely chilly. It's kinda ironic that I would leave 85 degree weather to fly to sunny California where it''s barely in the 60s during the day and drops to the 50s at night. I'm wearing long sleeves, sweaters and jackets in August!!

The eating has been decent. Because of the new liquids law on the flight, I carried protein powder in a bag and mixed it with some coffee and skim milk for one meal. Then I had a protein bar and mixed fruit for a second meal since it was almost a 6-hr flight. I've stuck to Japanese food which has turned out to be relatively clean. Yesterday I had chicken & soba noodles (made out of buckwheat and water) for lunch, a sashimi combo platter as a late mid-afternoon meal and a few rolls of yummy sushi (white rice, but oh well!) at a really trendy sushi joint for dinner. This morning, I walked over to one of the famous farmer's markets here and again, had a Japanese breakfast of chicken and tofu with spinach salad on the side. It was delish! I just had Stallone pudding and 1/2 a cup of fruit for meal 2. Oh, and even though I haven't officially had time for the hotel gym, I've been doing pushups, tricep dips using the edge of the bed and plank holds for a minute when I've had a little down time. And the hotel hallway is great to do walking lunges all the way up and down to the elavators I will have to try Merm's potty squats soon!

Hope everyone is enjoying their weekend!!

 

[scorpiogirl]

Sounds like you're doin' just peachy out there! But then again, you are the "fun trip" queen so I would expect nothing less! lol

Oh what I would give to be a fly on the wall watching you do those walking lunges down the hall!!!!!

Enjoy the rest of your stay and have a safe flight home!

 

[jenscats5]

Sounds like a great trip Roons!! Enjoy!!

 

[Roonytunes]

I'm home and back on program today. While the vacation started off on a good note in terms of eating well, that kind of fell apart at midway point. I ate Mexican all of Sunday and split 1 pitcher of margaritas and 3 pitchers of Sangria with my friend. I still feel beat up! Oh well.....as Mermaid's P would say, "I was on holiday!!"

 

[*Bunny*]

Sounds like you're doin' just peachy out there! But then again, you are the "fun trip" queen so I would expect nothing less! lol

Oh what I would give to be a fly on the wall watching you do those walking lunges down the hall!!!!!

^^ Agreed!!!

I'm home and back on program today. While the vacation started off on a good note in terms of eating well, that kind of fell apart at midway point. I ate Mexican all of Sunday and split 1 pitcher of margaritas and 3 pitchers of Sangria with my friend. I still feel beat up! Oh well.....as Mermaid's P would say, "I was on holiday!!"

I LOVE that, on holiday! Glad you're back safe!! This no liquid law is going to kill me

 

[sbt2082]

^^ Agreed!!!


I LOVE that, on holiday! Glad you're back safe!! This no liquid law is going to kill me

Don't forget... that law includes PB too

 

[Roonytunes]

I LOVE that, on holiday! Glad you're back safe!! This no liquid law is going to kill me

I'm glad to be back home too! Holidays are fun but then I lose my handle on life. I broke a 21 day no liquid streak this weekend and oddly enough, I had no hangovers despite the vast quantities I put down. I can't figure out why, but I'm not complaining! My appetite has surged though and I've been starving all day!!

 

[Roonytunes]

Tues, 8/22/06

Feeling rather beat up/tired after all the travel, off-program food, loads of alcohol and not working out

Scale weight: 115lbs
(took a diuretic when I came home last night and felt like I peed out 6-7lbs of water)

8am:
½ cup oatmeal mixed with:
½ cup egg whites
¼ cup skim milk
½ apple

10:30am:
½ cup 1% whipped cottage cheese mixed with ½ apple
1 slice Ezekiel cinnamon and raisin bread

Noon:
4 oz Jenny O lean turkey kielbasa
1 slice Ezekiel 4:7 sprouted bread

1:15pm:
Tuna salad
- 3 oz tuna
- 2 cups lettuce mix and 10 grape tomatoes
- 1 tbsp TJ’s Goddess dressing

3pm:
15 almonds

5:30pm:
2 tbsp peanut power butter

8:30pm:
Chicken stir-fry
- 3 oz chicken stir-fried with garlic, peppers & Mrs. Dash Extra Spicy
- 2 cups okra, 2 cups bean sprouts & 1 cup diced tomatoes
- Seasoned with cayenne pepper and curry powder

Totals: 1440 cals (146g carbs, 127g protein, 31.5g fat)

 

[mermaid]

No hangover, WOW!!

How do you like the Power Butter?

Feels good to get back into the program, doesn't it?

 

[Roonytunes]

No hangover, WOW!!

How do you like the Power Butter?

Feels good to get back into the program, doesn't it?

I was pleasantly surprised by the lack of hangover myself....although I think that's what unfortunately encouraged me to drink a little bit more each night till I was totally tanked on Sunday

the Power Butter - it's yummy & even better than ANPB

I have just this week on program and then I've got another 5 day vacation coming up starting next Thursday. After that, I should be able to settle into routine life for a bit!

 

[needtogetaas]

I was pleasantly surprised by the lack of hangover myself....although I think that's what unfortunately encouraged me to drink a little bit more each night till I was totally tanked on Sunday

the Power Butter - it's yummy & even better than ANPB

I have just this week on program and then I've got another 5 day vacation coming up starting next Thursday. After that, I should be able to settle into routine life for a bit!

I wish I could drink to but I have to stay away from it.if I start drinking again like I was before it will be another year before I stop again.iam so bad.

 

[Roonytunes]

I wish I could drink to but I have to stay away from it.if I start drinking again like I was before it will be another year before I stop again.iam so bad.

Well, in a way, that's good because it stops you from ever starting to drink. I CAN get back on the wagon but always feel like a dumbass for falling off

 

[Roonytunes]

Wed, 8/23

Scale weight: 116lbs

Bad spacing of meals today because I was either starving or stuffed!

6:15am: 50 mins spinning

8am:
3 oz broiled salmon seasoned with Mrs. Dash extra spicy
4 oz baked sweet potato with cinnamon and splenda

10am:
1/3 cup Ezekiel Golden Flax cereal mixed with:
½ cup egg whites
¼ cup skim milk
1 cup blueberries

11 am:
4 oz Jenny O lean turkey kielbasa
1 cup steamed broccoli

2:45pm:
Grilled chicken salad
- 3 oz Italian marinated chicken breast
- 1 cup mixed greens, 8 grape tomatoes, cucumbers, onions, celery
- 2 tbsp Cindy’s Kitchen Mango Salsa Vinaigrette & Mrs. Dash Extra Spicy
1 brown rice cake

7pm:
3 oz Italian marinated chicken breast
2 cups steamed broccoli

7:30pm: Upper Body workout

Incline chest press
4 x 12 with 30lb dbs

Assisted Pull-ups – Gravitron (wide grip, arched back)
1 x 12 with 100lbs
3 x 12 with 85lbs

One Arm Arnolds
4 x 12 with 15lb dbs

Triceps Pulldowns
4 x 12 with 60lbs

8:45pm:
½ scoop ON whey mixed with water
1 cup champagne grapes

Totals: 1360 cals (147g carbs, 127g protein, 29g fat)

 

[ck2006]

Good morning,

But the meals look good!

 

[Roonytunes]

Good morning,

But the meals look good!

Good afternoon, CK! My meals are getting simpler these days - a lot of salads since I'm trying to make good use of the macros allocated to me - but I still do my best to keep them tasty and creative.

 

[Roonytunes]

Thurs, 8/24

Scale weight: 117lbs

I FINALLY slept 8+ hours and feel like a brand new person. A good night’s sleep is definitely NOT overrated.

8am:
3 oz Tyson pre-cooked steak strips
4 oz baked sweet potato with cinnamon and splenda

10:30am:
1/3 cup oatmeal mixed with:
3/4 cup egg whites
¼ cup skim milk
1 cup blueberries
2 packets splenda

1pm:
Grilled salmon salad
- 3 oz grilled salmon
- 1 cup mixed lettuce, celery, onion, 5 grape tomatoes, cucumbers
- 2 tbsp Annie’s Naturals non-fat yogurt dressing
- 1 crushed Kavli thick and hearty whole wheat crisp bread

3:15 pm:
Grilled chicken salad
- 3 oz Italian marinated chicken
- 1 cup mixed lettuce, celery, onion, 5 grape tomatoes, cucumbers
- 1 tbsp Cindy’s Kitchen Blueberry Maine vinaigrette

5pm:
Chicken stir-fry
- 3 oz Italian marinated chicken breast
- ½ cup okra, ½ cup bean sprouts, 1 cup diced tomatoes & mushrooms
- seasoned with Mrs. Dash Extra Spicy and crushed red pepper

7pm: Lower Body workout

Leg Press Strip Downs:
4 sets with (8 reps at 270lbs + sled, 8 reps at 180lbs + sled, 12 reps at 90lbs + sled)

Standing bench squats (stand, sit on bench and stand right back up):
2 x 20 with 20lb dbs
3 x 20 with 25lb dbs

Leg Extensions:
4 x 15 with 70lbs

Hamstring Superset:
4 sets of (12 reps lying leg curls with 55lbs + wide leg step-ups on step with 6 risers holding 12lb dbs)

8:15pm:
½ scoop ON whey mixed with water
1 cup champagne grapes

Totals: 1370 cals (160g carbs, 132g protein, 29g fat)

 

[Roonytunes]

Fri, 8/25

Scale weight: 117lbs

I am going to enjoy some good sleep-in time now that I seem to finally have that back and worry about cardio later. I have another long weekend trip coming from next Thursday, which is essentially one HUGE 4 day party, so I can’t even bother to de-bloat at this point. I’m going to just eat clean in the interim, train hard and hope for the best. I will get serious again in September.

8am:
3 oz Jennie O lean turkey kielbasa
4 oz baked sweet potato with cinnamon and splenda

10:30am:
1/3 cup oatmeal mixed with:
1/2 cup egg whites
¼ cup skim milk
½ apple
1 packet splenda

Noon:
Grilled steak salad
- 3 oz grilled steak
- 1 cup mixed lettuce, celery, 5 grape tomatoes, cucumbers
- 1 apple diced up
- 2 tbsp Annie’s Naturals non-fat yogurt dressing with 1 tbsp Dijon mustard

3 pm:
Grilled tuna salad
- 3 oz tuna
- 1 cup mixed lettuce, celery, onion, 5 grape tomatoes, cucumbers
- 1 tbsp TJ’s Goddess dressing

6 & 9 pm:
Chicken curry
- 6 oz Italian marinated chicken breast cooked with onions & garlic
- 2 cups okra, 1 cup spinach, 1 cup diced tomatoes & 1 cup bean sprouts
- seasoned with Mrs. Dash Extra Spicy, chili powder and crushed red pepper
- topped with 10 almonds

Totals: 1375 cals (147g carbs, 128g protein, 30g fat)

 

[needtogetaas]

Fri, 8/25

Scale weight: 117lbs

I am going to enjoy some good sleep-in time now that I seem to finally have that back and worry about cardio later. I have another long weekend trip coming from next Thursday, which is essentially one HUGE 4 day party, so I can’t even bother to de-bloat at this point. I’m going to just eat clean in the interim, train hard and hope for the best. I will get serious again in September.

8am:
3 oz Jennie O lean turkey kielbasa
4 oz baked sweet potato with cinnamon and splenda

10:30am:
1/3 cup oatmeal mixed with:
1/2 cup egg whites
¼ cup skim milk
½ apple
1 packet splenda

Noon:
Grilled steak salad
- 3 oz grilled steak
- 1 cup mixed lettuce, celery, 5 grape tomatoes, cucumbers
- 1 apple diced up
- 2 tbsp Annie’s Naturals non-fat yogurt dressing with 1 tbsp Dijon mustard

3 pm:
Grilled tuna salad
- 3 oz tuna
- 1 cup mixed lettuce, celery, onion, 5 grape tomatoes, cucumbers
- 1 tbsp TJ’s Goddess dressing

6 & 9 pm:
Chicken curry
- 6 oz Italian marinated chicken breast cooked with onions & garlic
- 2 cups okra, 1 cup spinach, 1 cup diced tomatoes & 1 cup bean sprouts
- seasoned with Mrs. Dash Extra Spicy, chili powder and crushed red pepper
- topped with 10 almonds

Totals: 1375 cals (147g carbs, 128g protein, 30g fat)

that all looks pritty good.
I think I will have some grilled tuna tomorro.

 

[sbt2082]

Diets looking good to me too there, my little spin buddy
Just coming by to say hi and have a GREAT weekend!

 

[Roonytunes]

that all looks pritty good.
I think I will have some grilled tuna tomorro.

Inspired by you, I just bought a 6oz tuna steak to grill tomorrow too! Thanks for the idea

 

[Roonytunes]

Diets looking good to me too there, my little spin buddy
Just coming by to say hi and have a GREAT weekend!

Have a great weekend too!

I just went to the grocery store and a lot of my usual protein sources (chicken, seafood, cottage cheese, Tysons grilled chicken & steak strips) were on sale, so I'm all stocked up for a while now. The diet better be good till I go away on Thursday - I have no excuses now!

 

[Roonytunes]

Sat, 8/27

Scale weight: 117lbs

9:15am:
1/2 cup Back to Basics Granola mixed with:
1/2 cup egg whites
¼ cup skim milk
½ cup raspberries
1 packet splenda

10:30am: Upper Body Workout – Quick Recovery Sets with 30sec in between

Pec Dec
1 x 12 with 40lbs
1 x 12 with 45lbs
2 x 12 with 40lbs
3 x 12 with 35lbs

Stiff Arm Pull-Down on upside down Bosu Ball
1 x 12 with 35lbs
3 x 12 with 42.5lbs
1 x 15 with 42.5lbs

Lat Shoulder Raises on upside down Bosu Ball
2 x 12 with 8lb dbs
2 x 12 with 5lb dbs

Standing Bicep Curls on upside down Bosu Ball
1 x 12 with 12lb dbs
4 x 12 with 10lb dbs

Bosu Tricep Push-ups – wide grip & chest over Bosu Ball
4 x 15

11:25am:
PWO smoothie – 12 oz hazelnut coffee, ½ scoop ON chocolate whey, ¼ cup skim milk, 2 packets splenda, crushed ice
1 banana

1:25pm:
4 oz Tyson grilled steak strips
1 medium orange pepper sliced up

3:30pm:
6 oz cooked shrimp
8 grilled asparagus stalks

6:25pm:
Pasta with sausage
-½ cup cooked brown rice pasta
-2 oz Jenny O lean turkey kielbasa
-½ cup Del Monte petite diced tomato seasoned with Mrs Dash Extra Spicy

9pm:
3 oz broiled season with Mrs. Dash Extra Spicy
8 grilled asparagus stalks
5 almonds

Totals: 1345 cals (142g carbs, 133g protein, 29g fat)

 

[jenscats5]

Have a great weekend too!

I just went to the grocery store and a lot of my usual protein sources (chicken, seafood, cottage cheese, Tysons grilled chicken & steak strips) were on sale, so I'm all stocked up for a while now. The diet better be good till I go away on Thursday - I have no excuses now!

Nope!!



Hiya Roons!!

 

[Roonytunes]

Thanks for cracking that whip on me, Jens! I need to have accountability

Sun, 8/27

Scale weight: 116.5lbs

9:15am:
1/2 cup Back to Basics Granola mixed with:
1/2 cup egg whites
¼ cup skim milk
½ cup raspberries
1 packet splenda

11:30am:
1 diced up green apple mixed with ¼ cup cottage cheese

Noon:
Met up with my friend at a coffee shop in the city…we discussed life and relationships for 3 1/2 hours
12 oz coffee, 2 splendas, few tbsps of skim milk

4:15pm:
6 oz cooked shrimp
4oz baked sweet potato with splenda and pumpkin pie spice
Salad (1 cup mixed greens, 10 grape tomatoes, cucumber, green pepper, onions) with 2 tbsp Annie’s Naturals Roasted Red Pepper Vinaigrette dressing

7pm:
Swordfish salad
- 3 oz swordfish cooked with Mrs. Dash Extra Spicy and lemon juice
- Salad (1 cup mixed greens, 10 grape tomatoes, cucumber, green pepper, onions)
- 1 tbsp TJ’s Goddess Dressing

9:30pm:
Turkey curry
- 4 oz turkey breast cooked with onion and garlic
- 2 cups bean sprouts, 1/2 cup diced tomatoes, mushrooms
- 1/3 cup TJ’s simmering curry sauce

Totals: 1375 cals (147g carbs, 140 g protein, 28.5g fat)

 

[jenscats5]

Thanks for cracking that whip on me, Jens! I need to have accountability

I'll probably need it too!!

How's the new job going downtown??

 

[Roonytunes]

How's the new job going downtown??

So far, I'm really lovin' it. The commute is only 20-25 mins and fairly stress free. It's great to walk around Chestnut & Walnut Street at lunch time. I've discovered a lot of cute lil' stores including a produce market that has fruit and veggies that are close to expiration packaged up for 99 cents. Today, I got a box of raspberries and half a papaya for $1.98 - can't beat that!

 

[Roonytunes]

Mon, 8/28

Scale weight: 116lbs

8:15am:
4 oz roasted pepper turkey tenderloin
4 oz baked sweet potato with splenda and pumpkin pie spice

9:15am:
16 oz hazelnut coffee, ¼ cup skim milk & 2 splendas

10:30am:
1 diced up green apple mixed with ¼ cup cottage cheese
1 slice Ezekiel cinnamon and raisin bread

1pm:
Grilled Tuna salad
- 6 oz seared tuna steak seasoned with Mrs Dash extra spicy and lemon juice
- 1 cup mixed greens, 10 grape tomatoes, cucumber, green pepper, onions
- 2 tbsp Annies Naturals Roasted Red Pepper Vinaigrette dressing

3pm:
Grilled Salmon salad
- 3 oz broiled salmon seasoned with Mrs.Dash extra spicy
- 1 cup mixed greens, 10 grape tomatoes, cucumber, green pepper, onions
- 1 tbsp TJ’s goddess dressing

5:30 pm:
- 2 oz Jenny O lean turkey kielbasa
- 1 slice Ezekiel 4:7 bread

7pm: Upper Body Workout

Seated Chest Press Machine:
6 reps @ 95lbs
2 x 12 @ 75lbs
2 x 15 @ 75lbs

Assisted Pull-ups on Gravitron (narrow inside grip):
4 x 15 with 70lbs

Hammer Curl with Shoulder Raise:
1 x 12 with 15lb dbs
3 x 12 with 12lb dbs

Lying Bicep Curls:
1 x 12 with 45lbs
3 x 12 with 40lbs

Tricep Dips in between benches with 35lb plate on torso: (trainer tried to put a 45lb plate but my body wasn't wide enough )
4 x 15

8:15pm:
PWO smoothie – ½ scoop ON vanilla whey with 2 ¼ cup papaya & ice

Totals: 1315 cals (146g carbs, 128g protein, 30g fat)

 

[Roonytunes]

Tues, 8/29

Scale weight: 114.5lbs

I enjoyed all my meals today if I say so myself....very tasty! I will also put in a good word for Annie's Naturals dressings. I've never been one before to waste my precious good fat grams on salad dressing and always opted for nuts since I felt they were more filling, but these dressings can really make a salad delicious!

8am:
4 oz roasted pepper turkey tenderloin
3 oz baked sweet potato with splenda and pumpkin pie spice

10:30am:
½ cup Back to Nature Granola mixed with:
½ cup egg whites
1/3 cup skim milk
1 cup raspberries
2 tbsp walnuts
1 packet splenda

1:30am
Steak and pepper salad
- 3 oz Tysons grilled steak strips
- 1 yellow pepper and 1 red pepper sliced up
- 2 tbsp Annie’s Naturals Roasted Red Pepper Vinaigrette
13 Trader Joes Mango chunks mixed with 1/2 cup cottage cheese

5:15pm:
Tuna salad
- 3 oz tuna
- 1 cup lettuce, 10 grape tomatoes, onions and cucumbers
- 2 tbsp Annie’s Naturals Papaya Poppy Seed dressing

8:30pm:
Turkey curry
- 3 oz turkey breast sauteed with garlic & cayenne pepper
- 1 cup diced tomatoes & 1 cup okra

Totals: 1400 cals (145g carbs, 128g protein, 32g fat)

 

[mermaid]

That did look tasty! I love the Annie's dressings too, well, did, anyway.

Looking good Roony

 

[Roonytunes]

That did look tasty! I love the Annie's dressings too, well, did, anyway.

Looking good Roony

Thanks, Merm! No apple martinis and now no Annie's dressings?! I hope the vegemite makes up for it

 

[Roonytunes]

Wed, 8/30

Scale weight: 115lbs

6:20am:
50 mins spinning class

8am:
5 oz roasted pepper turkey tenderloin
1 slice Ezekiel sprouted 7 grain bread with 2 tbsp peanut power butter

10:30am:
½ cup cottage cheese mixed with 1 cup apple & 1 packet splenda
1 slice Ezekiel cinnamon & raisin bread

1:30pm
Steak and pepper salad
- 3 oz Tysons grilled steak strips
- 1 yellow pepper sliced up
- 2 tbsp Annie’s Naturals Roasted Red Pepper Vinaigrette
1 slice Ezekiel sprouted 4:7 bread

3:30pm:
15 almonds

5:15pm:
Turkey curry
- 3 oz turkey breast sauteed with onion, garlic, Mrs Dash Extra spicy, garam masala & cayenne pepper
- 1/2 cup diced tomatoes & 1 cup okra

7:30pm: Lower Body Workout

Free Standing Squats:
12 reps with bar + 40lbs
3 x 12 (1/4 rep + full rep) with bar + 40lbs
1 x 15 (1/4 rep + full rep) with bar + 40lbs

Smith Machine Squats: (closed feet)
4 x 12 with bar + 70lbs

45 degree leg press with legs up high:
4 x 15 with sled + 180lbs

Lying Leg Curls:
4 x 12 with 55lbs

8:45pm:
PWO meal – ½ scoop ON whey mixed with water & 1 1/4 cup champagne grapes

Totals: 1360 cals (145g carbs, 124g protein, 30.5g fat)

 

[Roonytunes]

I’m heading off for yet another holiday. This is my favorite one of the year – it’s a networking conference of sorts and consists of four days of networking/socializing and partying with other Indian professionals. I have a TON of friends coming from all over the country and hope to make many new ones.

I spent Tues night chopping up bags of apples, peppers, broccoli and cherry tomatoes. So I will have my fruit/veggie supplies on hand. I’m also taking Tysons pre-grilled chicken strips, whey powder, Stallone pudding and a handful of protein bars. I called ahead and requested a fridge and microwave in my hotel room. I hope to pick up some egg beaters and skim milk on the other end. Realistically speaking, I know there will be quite a few cheat meals and involved but I hope to try to supplement some clean meals in during the day. I’m also hauling two workout outfits and my bathing suit since the Marriott I’m staying in seems to have a very nice fitness facility with a pool/hot tub.

So we shall see how I do….in any event, I can honestly look at myself today and say I’m very happy with my body and the progress I’ve made since the last conference at this time last year The dresses I’m taking with me are very tight and fitted

I will back online and back on program on Tuesday. Have a GREAT long weekend everyone!

 

[*Bunny*]

Nice RT! Tight & fitted ... Enjoy yourself!!!

 

[jenscats5]

Have a GREAT time!! PICSSSSSSSSSS!!!!!!!!

 

[ck2006]

Have a GREAT time!! PICSSSSSSSSSS!!!!!!!!

^^^^what she said!

 

[Roonytunes]

Thanks everyone! I do plan on having an awesome time

Thurs, 8/31/06

I figure I may as well log part of the day

Scale weight: 114.5lbs

8:15am: 40 mins cardio

10 mins stairmill – aerobic training, level 8, 1 min double step alternated with 1 min single step
30 pushups, 12 smith machine pull-ups, 20 triceps dips, 12 lat shoulder raises with 8lb dbs, 45 sec plank hold
10 mins stairmaster – aerobic training, level 9
30 pushups, 12 smith machine pull-ups, 20 triceps dips, 12 lat shoulder raises with 8lb dbs, 45 sec plank hold
10 mins stairmill – fat burn mode, level 9, 1 min double step alternated with 1 min single step

9:15am:
4 oz roast pepper turkey tenderloin
2 oz sweet potato with pumpkin pie spice & ½ packet splenda

11:15am:
Turkey curry
- 3 oz turkey breast cooked with onion, garlic and Mrs. Dash extra spicy
- 1 ½ cup okra, ½ cup diced tomatoes, 1 cup broccoli
- seasoned with cayenne pepper
2 oz sweet potato with pumpkin pie spice & ½ packet splenda

Off to airport

Meal en route on flight:
4 oz Tysons pre-grilled steak strips
1 cup diced apple

Meal upon arrival at hotel:
4 oz Tysons pre-grilled chicken strips
1 cup broccoli

After that, I’m off to my own devices. I hope to get a large salad with protein and dressing on the side for dinner or a nice steak with a side of veggies. We’ll see….

 

[Roonytunes]

I'm BACK! I did end up having an awesome time, but ate and drank my way with no real boundaries through the last four days. None of the food really sat well afterwards, but it sure did taste good going down. I will admit I had fun and I AM confident I can undo the damage. I took a diuretic after getting home yesterday and 9lbs (yes, really!!) of water weight has come off me overnight. What's interesting is I looked really good bloated - very taut and firm. Go figure!

What was especially nice is I got a TON of compliments on my body...I haven't seen many of these people in six mths to a year and they all said I look significantly different. A few girls even told me not to stand beside them if I could help it! So I think I come back even more motivated than before.

I’m starting a new eating plan today. I didn’t feel like what I was doing the last month with restricting complex carbs to 60g every day was working for me. My lack of sleep was putting a damper on the entire quality of my life! So as of today, I’m going to be doing a version of carb cycling. I will be eating 35g of complex carbs on non-training days and 100g on training days. With fruit, veggies & other misc. items added in, my carb totals should hopefully be high enough that I can function better. We’ll see….

I’m committing to at least two full weeks as of today to follow my new program exactly. And I am taking a new vow to really limit my alcohol consumption from now on. Wish me luck!

And I missed EF while I was gone

 

[*Bunny*]

YAY Roony's back!!! Girl you fyne! I'm sure every compliment was deserved and felt AWESOME!

You have done it before, with the alcohol, so I don't think you need luck. If you need facts on how it can hurt your progress you know where to find me

NICE JOB roony DIVA

 

[jenscats5]

I'm BACK! I did end up having an awesome time, but ate and drank my way with no real boundaries through the last four days. None of the food really sat well afterwards, but it sure did taste good going down. I will admit I had fun and I AM confident I can undo the damage. I took a diuretic after getting home yesterday and 9lbs (yes, really!!) of water weight has come off me overnight. What's interesting is I looked really good bloated - very taut and firm. Go figure!

What was especially nice is I got a TON of compliments on my body...I haven't seen many of these people in six mths to a year and they all said I look significantly different. A few girls even told me not to stand beside them if I could help it! So I think I come back even more motivated than before.

I’m starting a new eating plan today. I didn’t feel like what I was doing the last month with restricting complex carbs to 60g every day was working for me. My lack of sleep was putting a damper on the entire quality of my life! So as of today, I’m going to be doing a version of carb cycling. I will be eating 35g of complex carbs on non-training days and 100g on training days. With fruit, veggies & other misc. items added in, my carb totals should hopefully be high enough that I can function better. We’ll see….

I’m committing to at least two full weeks as of today to follow my new program exactly. And I am taking a new vow to really limit my alcohol consumption from now on. Wish me luck!

And I missed EF while I was gone

I need to do the same thing myself!! So I hope you inspire me........

SO GLAD you're back.....need some new ideas for meals while @ work!!

 

[Roonytunes]

YAY Roony's back!!! Girl you fyne! I'm sure every compliment was deserved and felt AWESOME!

You have done it before, with the alcohol, so I don't think you need luck. If you need facts on how it can hurt your progress you know where to find me

NICE JOB roony DIVA

Thanks, Bunns! I totally know I’ve come this far because of EF and people who provide such great advice and inspiration like yourself. And yes, the compliments did feel awesome because I KNOW how hard I worked to get each one. That’s why I want to step it up a little bit more and work on cutting out the alcohol as much as I can. And I hope I won’t have to hit you up for those facts and will find the discipline within me.

I need to do the same thing myself!! So I hope you inspire me........

SO GLAD you're back.....need some new ideas for meals while @ work!!

It’s great to be back, Jens! There’s something to be said for a routine life with some form of structure to it. And we will inspire each other to gradually taper off the alcohol consumption…we can DO IT!!

I actually got a monthly parking permit in the city from this month on, so I can come home for a hot and fresh lunch. But there will be days like tomorrow when I’m stuck in meetings where I will still have to pack all my meals. So far, I’ve been going strong with stir-frys and salads. I’m trying to keep them interesting by changing up ingredients so I don’t get sick of them. We’ll see…I’ll be peaking into your log too for lunch ideas as well.

 

[Roonytunes]

Tues, 9/5

Scale weight: 115.5lbs

8am:
½ cup oats mixed with:
-½ cup liquid egg whites
-¼ cup skim milk
-¼ cubed granny smith apple
-1 tbsp milled flax
-1 packet splenda & apple pie spice

9am:
16 oz hazelnut coffee with few tbsps of skim milk and 2 packets splenda

10:30am:
½ cup of 1% cottage cheese mixed with ¾ granny smith apple

12:30pm:
Turkey-Bean stir-fry:
-4 oz of roasted pepper turkey tenderloin
-1 diced orange pepper with green pepper
-½ cup black eyed beans
-seasoned with Mrs. Dash Extra Spicy

2pm:
Steak salad
- 3 oz Tysons pre-grilled steak strips
- 1 cup lettuce, 1 cup red cabbage, 10 grape tomatoes
- onions, celery, cucumber
- 2 tbsp Annies Naturals Shitake and Sesame Vinaigrette

5:30pm & 8:30pm: (split into two portions)
Turkey curry
- 6 oz turkey breast cooked with onion, garlic and green peppers
- 2 cups okra
- 1/3 cup TJ’s curry simmer sauce with several dashes chili powder and cayenne pepper

Totals: 1310 cals (126.5 g carbs, 136g protein, 30 g fat)

 

[Roonytunes]

Per request for , I uploaded some pics from this past weekend. It was a networking conference for Indian Professionals. I'm on the National Board and it was awesome to see my friends from all over the country in one setting. The last night was a formal, so the girls were decked out in shiny Indian outfits!

http://i34.photobucket.com/albums/d143/ap5591/IMG_1335.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1338.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1348.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1349.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1354.jpg

 

[*Bunny*]

Look at your making red look good as usual!!! Nice cuts in your arms! I see your tummy

Sexy Roony! You go girl!

 

[sbt2082]

Are these the ones I requested about 5 months ago
Just kidding!!

Looking good girl! And you're verrrrrrrrrrrry pretty

 

[jenscats5]

BEAUTIFUL!!! Love love love that red outfit!!

 

[Roonytunes]

Thanks so much for the compliments, ladies! And SBT, I think you only requested for pics 2 months ago....and better late than never, right?

Wed, 9/6

Scale weight: 116.5lbs

6:15am: 50 mins spinning class

8:15 am:
4 oz roasted pepper turkey tenderloin
4 oz baked sweet potato with pumpkin pie spice and 1 packet splenda

11am:
3/4 cup red apple topped with 3/4 cup 1% cottage cheese with 1 packet splenda and few dashes of apple pie spice

12:45pm:
Steak salad
- 3 oz Tysons pre-grilled steak strips
- 1 cup slaw salad mix, ½ cup red cabbage, ½ cup cherry tomatoes
- onions, celery and cucumber
- 2 tbsp Annie’s Naturals roasted red pepper dressing
1 slice Ezekiel sprouted grain bread

2:45pm:
Tuna salad
- 3 oz can of tuna
- 1 cup slaw salad mix, ½ cup red cabbage, ½ cup cherry tomatoes
- onions, celery and cucumber
- ½ cup black eyed peas
- 2 tbsp Gazebo lite Greek dressing

5pm:
1/3 cup oats mixed with:
¼ cup egg whites
¼ cup skim milk
¼ cup diced red apple
1 packet splenda and few dashes of apple pie spice

7:30pm: Upper Body Workout

Flat V-Up Bench Press:
1 x 12 with bar + 10lbs
2 x 12 with bar + 15lbs
1 x 22 with bar + 15lbs (F)

Seated Lat Row (with 5 sec hold on last rep)
2 x 12 with 65lbs
8 reps with 65lbs, 4 reps with 60lbs
8 reps with 60lbs, 4 reps with 55lbs

Hammer Curl + Shoulder Press on upside down Bosu Ball:
2 x 12 with 15lb dbs
2 x 12 with 12lb dbs

Full Extension Bicep Curls on upside down Bosu Ball:
4 x 12 with 10lb dbs

Tricep Push-ups with Chest over upside down Bosu Ball:
3 x 12 reps
1 x 15 rep

8:45pm:
PWO shake – ½ scoop ON vanilla whey mixed with 2 tbsp Gatorade lemon lime powder

Totals: 1375 cals (160g carbs, 124 g protein, 28.5g fat)

 

[Roonytunes]

Thurs, 9/7

Scale weight: 116lbs

8:45am:
4 oz roasted pepper turkey tenderloin stir-fried with orange & green pepper and seasoned with Mrs. Dash tomato chipotle seasoning

9:45am:
16 oz hazelnut coffee with ¼ cup skim milk & 2 packets splenda

10:45am:
1 cup diced apple mixed with ½ cup 1% cottage cheese with 1 packet splenda and few dashes of apple pie spice

1 pm:
Peanut butter and chocolate sandwich
- 2 slices Ezekiel 4:9 sprouted bread
- 2 tbsp peanut power butter
- 1 tbsp Walden Farms chocolate dip

2:45 pm:
Shrimp salad
- 5 oz shrimp
- 1 cups red cabbage, 1 cup slaw mix, ½ cup cherry tomatoes, onions, celery, cucumbers
- 2 tbsp Annies Naturals Papaya Poppy Seed Dressing

5pm
Turkey curry stir-fry (split into two portions)
- 6 oz turkey breast cooked with onions, garlic, garam masala, chili powder and red pepper
- 2 cups okra, 1 ½ cups cabbage, ½ cup slaw mix
- 1 cup diced tomatoes diluted with vegetable broth and lemon juice

6:45pm:
45 mins spinning class

8:15pm:
Remainder from 5pm meal

Totals: 1357 cals (125g carbs, 138g protein, 28g fat)

 

[ck2006]

Per request for , I uploaded some pics from this past weekend. It was a networking conference for Indian Professionals. I'm on the National Board and it was awesome to see my friends from all over the country in one setting. The last night was a formal, so the girls were decked out in shiny Indian outfits!

http://i34.photobucket.com/albums/d143/ap5591/IMG_1335.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1338.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1348.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1349.jpg
http://i34.photobucket.com/albums/d143/ap5591/IMG_1354.jpg

Looking BEAUTIFULl!!!

 

[Roonytunes]

Looking BEAUTIFULl!!!

Thanks, CK!

 

[Roonytunes]

Fri, 9/8

Scale weight: 116lbs

8:30am:
Swordfish stir-fry
- 3 oz swordfish grilled with ginger
- 1 cup oriental style vegetables
- 1 tbsp soy sauce and few dashes of Chinese Five Spice
4 oz sweet potato with 1 packet splenda and few dashes of pumpkin pie spice

9:15am:
16 oz hazelnut coffee & 2 packets splenda

10:30am:
½ cup granola mixed with:
1/4 cup egg whites
½ cup skim milk
1 diced apple
1 packet splenda, few dashes of apple pie spice

12:30pm:
3 oz grilled ahi tuna steak with lemon juice & Mrs Dash Extra Spicy
1 slice Ezekiel 4:7 sprouted bread with 1 tbsp peanut power butter

3pm:
Shrimp salad
- 3 oz shrimp
- 1 cup red cabbage, ½ cup lettuce mix, ½ cup grape tomatoes, cucumber, celery, onions
- 2 tbsp TJ’s Goddess dressing

5:30pm: Lower Body Workout

Leg Extensions
4 x 12 with Quarter Rep at top + Full Rep with 60lbs

Leg Press with sled + 160lbs:
2 sets of 12 each: toes pointed out, feet together and feet on edge
2 sets of 12 with feet at lower edge, regular stance

Lying Leg Curls:
4 x 12 with 50lbs

Smith Machine Closed Leg Squats (feet stretched in front):
4 x 15 with bar + 40lbs

6:45pm:
PWO shake – ½ scoop ON whey mixed with 2 tbsp Gatorade lemon-lime powder

9pm:
Swordfish stir-fry
- 3 oz sword fish grilled with garlic
- 1 cup broccoli
- ½ cup diced tomatoes with chili powder and cayenne pepper

11:45am (edit since I was starving!):
5 almonds

Totals: 1413 cals (160g carbs, 124g protein, 35g fat)

 

[jenscats5]

Fri, 9/8

3pm:
Shrimp salad
- 3 oz shrimp
- 1 cup red cabbage, ½ cup lettuce mix, ½ cup grape tomatoes, cucumber, celery, onions
- 2 tbsp TJ’s Goddess dressing

Wow!! Now THIS sounds good.....definitely going to have to make this up.....YUM!!

 

[ck2006]

Have a good one!

 

[Roonytunes]

Wow!! Now THIS sounds good.....definitely going to have to make this up.....YUM!!

I highly recommend this, Jens...the Goddess dressing works well with cabbage/slaw mixes and seafood like tuna/shrimp. I also have discovered the fully cooked frozen shrimp at Trader Joes where you get a decent sized bag for $5.99. Very affordable and I just throw the shrimp into my salad frozen in the am and it thaws itself out in time for a later meal in the day.

Have a good one!

Thanks, CK! Have a great weekend yourself

 

[Roonytunes]

Sat, 9/9

Scale weight: 116lbs

9am:
2 Oatmeal-Apple Waffles
(1/2 cup blended oats, 1 cup blended apples, 1 scoop ON whey, 1/2 cup egg whites , ¼ cup cottage cheese, 2 packets Splenda & apple pie spice = 3 waffles)

Thanks for the apple suggestion – was it you, SBT? This was a delish concoction!

10:15am: 40 mins Cardio

10 mins elliptical steady-state
30 mins boot camp class (jumping jacks, step straddle and wide jumps, squat thrusts, push-up/planks, bosu ball squats/jumps/hip flexor work)

11:15am
1 Oatmeal-Apple Waffle (remainder from 9am meal)

2pm:
Asian Swordfish stir-fry
- 3 oz swordfish
- 1 ½ cups oriental style vegetables
- 1/2 tbsp light soy sauce, Chinese Five Spice and Mrs. Dash Extra Spicy

4:15pm:
Grilled tuna salad
- 3 oz rare ahi tuna grilled with Mrs. Dash tomato chipotle
- ¼ cup black eyed beans
- 1 cup cabbage, handful lettuce mix, onions, celery and cucumbers
- 2 tbsp Annies Naturals Papaya and Poppy dressing

7 pm:
Swordfish curry
- 3 oz grilled swordfish
- 2 cups okra
- 1/3 cup TJ’s curry simmer sauce, garam masala, chili powder, garlic powder and cayenne pepper to season

9:30pm:
Asian Tuna stir-fry
- 3 oz rare ahi tuna grilled with Mrs. Dash Extra Spicy
- 2 cups green beans sautéed with garlic powder
- 1 tbsp light soy sauce

10pm (still hungry)
- 5 almonds

Totals: 1370 cals (124g carbs, 139g protein, 29g fat)

 

[badgergrl]

Lookin' good Roons! Have a great weekend.

 

[florencia]

You look great!!

 

[*Bunny*]

I need to pay you to come cook for me & shop for my clothes lol
Log Looking GREAT! Everything about it.

 

[Roonytunes]

Thanks, BadgerGirl and Flor I hope you both had great weekends too!

I need to pay you to come cook for me & shop for my clothes lol
Log Looking GREAT! Everything about it.

Bunns, I'd love to help you shop for clothes....I'd buy you all the outfits that I'm too short for

 

[Roonytunes]

Sun, 9/10

Scale weight: 115lbs

9:30am:
½ cup Back to Nature granola mixed with:
½ cup skim milk
½ cup egg whites
1 tbsp milled flax
1 cup diced apples
2 tbsp pecans
1 packet splenda, few dashes apple pie spice

*this was yummy. I have to go back to Whole Foods to get more of this granola!*

16 oz iced hazelnut coffee with ¼ cup skim milk, 2 packets of splenda

Noon:
Grilled Tuna salad
- 4 oz rare ahi tuna
- 1 cup red cabbage, 1 cup slaw mix, onions, celery and cucumber
- 2 tbsp Annie’s Naturals Papaya and Poppy Seed dressing

3pm: 40 mins cross-training cardio

15 mins on step mill – double step, aerobic training mode, level 8
15 mins on stairmaster – aerobic training mode, level 9
10 mins on elliptical – cross training mode

4pm:
Asian Tuna stir-fry
- 4 oz rare ahi tuna
- 1 ½ cup oriental style vegetables, 1 cup green beans
- 1 tbsp light soy sauce and few dashes of garlic powder & Chinese five spice

6:35 pm & 9 pm: (split into two portions)
Turkey curry
- 6 oz turkey breast sautéed with garlic
- 2 cups okra, sliced mushrooms
- 1/3 cup TJ’s curry simmer sauce with curry powder and cayenne pepper

Totals: 1292 cals (124g carbs, 135g protein, 29.5g fat)

 

[Roonytunes]

Mon, 9/11

Scale weight: 114.5lbs

Woke up with major strain/pain in right shoulder blade area and went to the chiropractor to get adjusted today. Ended up getting digestive enzymes and probiotics since apparently she thinks it is all related to my stomach and large intestine. I have been seeing some bloating in my stomach so it can’t hurt. I have a 3 week supply for now.

8:15am:
1/3 cup oats mixed with:
1/3 cup egg whites
¼ cup skim milk
1 cup diced apple
1 tbsp milled flax
1 packet splenda and few dashes apple pie spice

9:15am:
16 oz hazelnut coffee with ¼ cup skim milk, 2 packets splenda

10:15am:
1/2 cup 1% cottage cheese mixed with 3/4 cup TJ’s frozen pineapple

12:45pm:
Steak salad
- 3 oz Tysons pre-grilled steak strips
- 1 cup mixed greens, onions, peppers, cucumbers, celery
- 1 tbsp Annies Naturals Shitake Mushroom & Sesame Dressing
5 oz baked sweet potato with 1/2 packet splenda and pumpkin pie spice

2:45pm:
Shrimp salad
- 6 oz shrimp
- 1 cup mixed greens, onions, peppers, cucumbers, celery
- 1 tbsp TJ’s Goddess dressing

5:15pm:
Tuna-bean salad
- 3 oz canned tuna
- ½ cup black eyed beans
- diced onions and tri-color pepper
- 1 tbsp Ellen Rose Ginger Sesame dressing

7pm: Upper Body workout

Chest:
1 set of (10 reps flat bench press with bar + 5lbs, 10 pushups, 10 reps flat bench press with bar + 5lbs)
3 sets of (10 reps flat bench press with bar + 10lbs, 10 pushups, 10 reps flat bench press with bar + 10lbs)

Back:
1 set of (10 reps with lat pull-down machine with 70lb plates, 10 stiff arm pulldowns with 52.5lbs, 10 reps with lat pull-down machine with 70lb plates)

1 set of (10 reps with lat pull-down machine with 70lb plates, 10 stiff arm pulldowns with 40lbs, 10 reps with lat pull-down machine with 70lb plates)

1 set of (10 reps with lat pull-down machine with 70lb plates, 10 stiff arm pulldowns with 35lbs, 10 reps with lat pull-down machine with 70lb plates)

1 set of (10 reps with lat pull-down machine with 70lb plates, 10 stiff arm pulldowns with 30lbs, 10 reps with lat pull-down machine with 70lb plates)

Shoulders:
4 sets of (10 reps seated shoulder press with 12lb dbs + 10 lat raises with 5lb dbs + 10 reps seated shoulder Press with 12 lb dbs)

8:30pm:
PWO meal – ½ scoop ON whey mixed with water, 6 oz cooked white potato

Totals: 1430 cals (162g carbs, 133g protein, 32g fat)

 

[florencia]

I hope you feel better tomorrow! :wink:

 

[jenscats5]

Nice meals as usual Roony!!

 

[ck2006]

Hope you feel better

 

[getnfit06]

Good morning!
Hope all is well today

 

[Roonytunes]

Thanks for stopping in, Jens, CK & GnF! I'm feeling better today but have a food allergy test scheduled tomorrow evening to analyze all my sensitivities. I'm a lil' afraid of what I'm going to find out that I can't handle (hope it's not oats, splenda etc. that I like ), but I figure it's good to know. It would explain a lot of my bloating during the day, and it'll be useful to have this info on hand when I know I need to be flat and taut

 

[*Bunny*]

I think you sold me on the *Whole Foods granola* ... Everything is just GREAT Roony, interested to hear what allergist has to say. Are you paying for this? Expensive?

 

[Roonytunes]

I think you sold me on the *Whole Foods granola* ... Everything is just GREAT Roony, interested to hear what allergist has to say. Are you paying for this? Expensive?

The granola is yummy, fairly clean and it has 6g of protein! I now avoid Whole Foods because I can spend hours in there analyzing ingredient lists and macros

The allergy tests are covered by insurance. You can get them done through a regular doctor but I'm getting them done via my chiropractor since she thinks my back is acting up because of my diet. I'll report back, but like I said, I will be sad if some of my fave foods get put on the culprit list.

 

[*Bunny*]

The granola is yummy, fairly clean and it has 6g of protein! I now avoid Whole Foods because I can spend hours in there analyzing ingredient lists and macros

The allergy tests are covered by insurance. You can get them done through a regular doctor but I'm getting them done via my chiropractor since she thinks my back is acting up because of my diet. I'll report back, but like I said, I will be sad if some of my fave foods get put on the culprit list.

You are me both I LOVe that store.

I have an allergy to oats .. like you said it will be a good thing to help you keep an eye on things when the time is right, and explain other things when you feel buoyant ... Thanks Roon.

 

[Roonytunes]

Tues, 9/12

Scale weight: 115.5lbs

Rest day!

8 am:
2 oz Tysons pre-grilled steak strips
1 slice toasted Ezekiel 4:9 bread with 1 laughing cow light cheese wedge

8:45am:
16 oz hazelnut coffee with ¼ cup skim milk, 2 packets splenda

10:30am:
1/2 cup 1% cottage cheese mixed with 1 granny smith apple, apple pie spice & 1 packet splenda

12:45 pm:
1/3 cup oatmeal mixed with:
½ cup + 2 tbsp egg whites
¼ cup skim milk
1 cup diced apple
2 tbsp milled flax
1 packet splenda with few dashes of apple pie spice

1:45 pm: (supposed to be my 3pm meal, but I was starving for some reason!)
Grilled chicken salad
- 3oz Tysons pre-grilled chicken fajita strips
- 1 cup mixed greens, ½ cup cherry tomatoes, onions, peppers, cucumbers, celery
- 2 tbsp Annie’s Naturals Papaya and Poppy Seed Dressing + ½ tbsp Cindy’s Kitchen blueberry vinaigrette

5:30pm & 8pm: (split into two portions)
Turkey curry
- 6 oz turkey breast sautéed with garlic
- 1 ½ cup okra, sliced mushrooms, 1 cup diced tomatoes
- Curry powder, garam masala and cayenne pepper to season

Totals: 1285 cals (122g carbs, 136g protein, 27.5g fat)

 

[Roonytunes]

Wed, 9/13

Scale weight: 115.5lbs

I went to my chiropractor again for a much needed adjustment. We did some food intolerance tests and it turns out milk protein is really the only one that doesn’t agree with me. But I decided for now I’m going to stick to my cottage cheese and small amounts of skim milk & occasional cheese products. I will cut them completely out when I know I want to look and feel absolutely great.

6:20am:
50 minute spinning class

8:15am:
3 oz Tysons pre-grilled steak strips
4 oz baked sweet potato with 1 packet splenda and pumpkin pie spice

9am:
16 oz hazelnut coffee with ¼ cup skim milk & 2 splendas

11am:
1 diced yellow apple mixed with 1/2 cup 1% cottage cheese, 1 packet splenda, few dashes apple pie spice

1pm:
3 oz Tysons pre-grilled chicken fajita strips
4 oz baked sweet potato with 1 packet splenda and pumpkin pie spice

3pm:
Shrimp and pineapple salad
- 3 oz shrimp
- ½ cup TJ’s pineapple chunks
- ½ cup cabbage, handful of lettuce mix, ½ cup cherry tomatoes, tri-color peppers, celery
- 2 tbsp TJ’s Goddess dressing

5pm:
3 oz Tysons pre-grilled chicken fajita strips
1 slice Ezekiel 4:9 toasted bread with 1 tbsp peanut power butter

7:30pm: Lower Body Workout

Freestanding Squats:
4 x 15 with bar + 50lbs

Seated Leg Press (feet together raised to hit hamstrings and glutes):
4 x 15 with sled + 90lbs (slow, controlled and deep movement)

Smith Machine Lunges:
4 x 15 on each leg with bar + 50lbs (slow, controlled and deep movement)

8:45pm:
PWO meal – ½ scoop ON whey mixed with water & 5 oz cooked white potato with 1 tbsp pumpkin butter spread

Totals: 1352 cals (159.5g carbs, 126.5g protein, 32.5g fat)

 

[Roonytunes]

Thurs, 9/14

Scale weight: 115.5lbs

7am: 40 mins cardio

Warm-up:
90 secs double step on stairmill

6 cycles of:
5 mins on elliptical on steady-state and 4 continuous sprints across gym

Cool-down:
5 mins on elliptical on steady-state

8:15am:
Hamburger
- TJ’s lean beef burger patty topped with mushrooms & 1 tbsp hot salsa
- 1 TJ’s whole wheat bun

9am:
16 oz hazelnut coffee with ¼ cup skim milk & 2 splendas

10:30am:
1 diced peach mixed with 3/4 cup 1% cottage cheese, 1 packet splenda, few dashes apple pie spice

12:15 pm:
3 oz Tysons pre-grilled chicken fajita strips
5 oz baked sweet potato with 1 packet splenda and pumpkin pie spice

3pm:
Asian Pear Shrimp salad (I got these suggestions off a cooking board & highly recommend this combo. It tasted as good as a salad I’d get in a restaurant)
- 2 oz shrimp
- 1 ½ cups artichoke hearts, handful spinach mix
- 1 oz crumbled goat cheese, 1 asian pear diced, 2 tbsp walnuts
- 2 tbsp balsamic vinaigrette

5pm:
1 slice Ezekiel Cinnamon Raisin bread with 1/4 cup cottage cheese mixed with 1 tbsp pumpkin butter spread

7 pm: Upper Body

Chest Press seated on stability ball:
4 x 15 with 20lb dbs
One Armed Rowing Machine:
4 x 15 with 35lb plate on each arm

Shoulders:
1 set of
4 x 12 lat raises with 8lb dbs, 4 x 12 presses with 15lb dbs, 4 x 12 lat raises with 8lb dbs
3 sets of
4 x 12 lat raises with 5lb dbs, 4 x 12 presses with 15lb dbs, 4 x 12 lat raises with 5lb dbs

Concentrated Bicep Curls on cable machine (half extension, slow & controlled):
1 x 12 with 15lbs
1 x 12 with 12.5lbs
2 x 12 with 10lbs

Tricep Dips on Gravitron:
4 x 15 with 100lbs

8:45pm:
PWO meal – ½ scoop ON whey mixed with water & 4 oz cooked white potato with Mrs. Dash seasoning

Totals: 1465 cals (160.5g carbs, 123.5g protein, 32.5g fat)

 

[sbt2082]

Ooooh that salad at 3 p.m. does sound pretty tasty May just have to try that one

 

[Roonytunes]

Fri, 9/15

Scale weight: 116lbs

8:15am:
Hamburger
- TJ’s lean beef ground patty with mushrooms and 1 tbsp salsa
- TJ’s whole wheat roll

9am:
16 oz hazelnut coffee, ¼ cup skim milk

10:30am:
1/3 cup oats mixed with:
½ cup skim milk
¼ cup egg whites
1 diced peach, apple pie spice, 1 packet splenda

12:40pm:
Asian Pear Shrimp salad
- 3 oz shrimp
- 3 cups spinach mix, 2 tbsp pecans, 1 ½ cups asian pear
- 2 tbsp balsamic vinegar dressing

2:40pm:
3 oz tuna, chopped onion, celery and cucumber mixed with ¼ cup TJ’s hot salsa

5:30pm: Deep tissue massage!
(excited because I found a new place near work & I really like the girl)

6:30 & 8:30pm: (split into two portions)
Turkey curry
- 6 oz turkey breast sautéed with garlic
-1 cup okra, mushrooms
- 1/3 cup TJ’s Punjab Spinach curry simmer sauce, curry powder and cayenne pepper

Totals: 1310 cals (123g carbs, 136g protein, 30g fat)

 

[jenscats5]

More great meals!! I've got to get to the store to get some of the items you mentioned.....

 

[Roonytunes]

More great meals!! I've got to get to the store to get some of the items you mentioned.....

I HIGHLY recommend the Trader Joe's roasted veggie hot salsa...it's really good and provides the much needed kick!

 

[Roonytunes]

Sat, 9/16

Scale weight: 115lbs

8:45am:
Turkey burger
- 1 Jenny O lean turkey patty topped with mushrooms and 1 tbsp hot salsa
- 1 TJ’s whole wheat roll

16 oz hazelnut coffee, ¼ cup skim milk, 2 packets splenda

10:15am: 40 mins cardio

10 mins elliptical – cross-trainer mode, resistance 3
30 mins boot camp class
(jumping jacks, planks/push-ups, squat thrusts, mountain climbers, bosu squats, bosu jumping jacks, bosu hip flexor sets)

11:45am:
1/3 cup oatmeal mixed with:
1/4 cup egg whites
1/2 cup skim milk
1 diced pear
1 packet splenda, apple pie spice

1:45pm:
Grilled tuna strawberry salad
- 3 oz grilled ahi tuna with lemon juice and Mrs. Dash Extra Spicy
- 2 cups hearts of romaine lettuce, celery, tri-color peppers, cucumbers
- 1 cup diced strawberries
- 2 tbsp balsamic vinegar & black pepper

4:15pm:
Asian tuna stir-fry
- 3 oz grilled ahi tuna with ginger and garlic
- 1 ½ cups oriental style vegetables
- 1 tbsp soy sauce

6:15pm:
Shrimp salad
- 2 oz shrimp
- 2 cups hearts of romaine lettuce, tri-color peppers, onions, celery
- 2 tbsp Annie’s Naturals Roasted Pepper Dressing with Mrs. Dash Extra Spicy

9pm:
Grilled halibut salad (at restaurant)
- 5oz halibut cooked dry
- lettuce greens, cucumbers, chopped tomatoes, mushrooms, red onions
- 2 tbsp balsamic vinegar mixed with 1 ½ tbsp Cindy’s Kitchen Mango Vinaigrette dressing (brought from home)

*change because restaurant ran out of halibut Had 6 oz of tuna steak cooked dry instead and came home to eat 7 almonds to make up extra fat.
New macros = ~1360 cals (125g carbs, 142 protein, 30g fat)*

Off to hit a birthday party at Lucky Strikes (bowling alley/bar) where I’ll be drinking water…plan on wearing comfortable heels so I don’t get annoyed as easily

Totals: 1340 cals (123g carbs, 136g protein, 29g fat)

 

[jenscats5]

I HIGHLY recommend the Trader Joe's roasted veggie hot salsa...it's really good and provides the much needed kick!

Sounds good........but you haven't tried mine yet...

 

[sbt2082]

Sounds good........but you haven't tried mine yet...

Mmm that does sound good, might have to try it too because I LOVE salsa... and I'm still waitin on Jens to send me some of hers So it should tide me over lol...

 

[needtogetaas]

Mmm that does sound good, might have to try it too because I LOVE salsa... and I'm still waitin on Jens to send me some of hers So it should tide me over lol...

we talking food in here.I got you all beet. if any one ever wants a resapy fore anything heathy stile or not let me know.

 

[Roonytunes]

Off to hit a birthday party at Lucky Strikes (bowling alley/bar) where I’ll be drinking water…plan on wearing comfortable heels so I don’t get annoyed as easily

I survived!! But even my comfortable heels began to feel not so comfortable after 1am, shortly after which I decided I was ready to leave. There was some peer pressure to go to some after-hours club after the party, but I passed and was home by 2am. That’s a late night for the new reformed Roony

Some well-meaning but idiot guy decided to talk fitness with me. Supposedly he is a power lifter with a lot of fat on right now, but he decides to tell me that I looked more cut last time he saw me and that he would guess that I was 125lbs…and then he goes on to tell me about girls at his gym who are 110lbs, look a lot leaner than me and in particular, some girl who maintains at 6% bodyfat Whatevah! To me, it’s kind of a compliment now that people can actually tell I work out enough in regular clothing to bother to even have these conversations with me. Last Friday, some guy got into a heated discussion about me at the bar on squatting and form On the flip side, some guy also asked me last night about undereye circles and how to get rid of them...because apparently I have no crows feet. I guess this is what happens when people can no longer ask you what drink you'd like next because you are no longer drinking

The one good piece of information well-meaning idiot guy did share with me was a Muay Thai boxing gym which is near my work. I may check it out to see if I can take a class or two as a new form of cardio, especially if it hits my glute/ham areas.

Sounds good........but you haven't tried mine yet...

Both SBT and I are ready for that salsa…..just let us know when

 

[sbt2082]

Both SBT and I are ready for that salsa…..just let us know when

You got that right... as a matter of fact, on my way right now
Where we meeting up Roons lol.... can we get lunch or dinner while we're there

G' morning girl!!

 

[Roonytunes]

Sun, 9/17

Scale weight: 115.5lbs

9:45am:
Turkey burger
- 1 Jenny O lean turkey patty topped with mushrooms and 1 tbsp hot salsa
- 1 TJ’s whole wheat roll

16 oz hazelnut coffee, ¼ cup skim milk, 2 packets splenda

1:45pm: 40 mins cardio

2 cycles of:
40 push-ups
10 side to side cross-over jumps (across aerobic step with no risers)
15 mins on stairmaster on aerobic training mode, level 8
2 sprints across gym
1 min cool-down walk

2:30pm:
Mango smoothie
- 1 scoop ON vanilla whey + water
- 30 TJ’s frozen small mango chunks

4:45pm:
Pasta with scallops:
1/3 cup brown rice pasta
4 oz scallops cooked with lemon juice and black pepper
½ cup TJ’s roasted veggie salsa with added mushrooms

6:45pm:
Grilled tuna strawberry salad
- 5 oz grilled ahi tuna with lemon juice and Mrs. Dash Extra Spicy
- 3 cups hearts of romaine lettuce, celery, onions
- 2 cup diced strawberries
- 2 tbsp walnuts
- 2 tbsp balsamic vinegar & 1 tbsp Cindy’s Kitchen mango vinaigrette mixed as dressing

9:15pm:
Asian tuna stir-fry
- 4 oz grilled ahi tuna
- 3 cups bean sprouts
- 1 tbsp soy sauce

Totals: 1300 cals (123g carbs, 136g protein, 28.5g fat)

 

[Roonytunes]

Mon, 9/18

Scale weight: 115lbs

8:15am:
Turkey burger
- 1 Jenny O lean turkey patty topped with mushrooms and 1 tbsp hot salsa
- 1 TJ’s whole wheat roll

9am:
16 oz hazelnut coffee, ¼ cup skim milk, 2 packets splenda

10:30am:
1/3 cup oatmeal mixed with:
½ cup liquid egg whites
¼ cup skim milk
1 diced apple
1 packet splenda, apple pie spice

12:45pm:
4 oz Tysons pre-grilled chicken fajita strips
5 oz cooked sweet potato with pumpkin pie spice & 1 packet splenda

2pm:
¼ cup sardines, ½ cup chopped tomatoes, onions, celery mixed with ½ cup TJ’s hot salsa

3:45pm:
Shrimp & strawberry salad
- 3 oz shrimp
- 2 cups hearts of romaine lettuce mix, 1 cup red cabbage, cucumber, onions, celery, tri-color peppers
- 1 cup strawberries
- 2 tbsp balsamic vinegar + ½ tbsp Gazebos Greek dressing

7pm: Upper Body workout
*for entire workout, pause at the end of every rep so each rep feels like a starting rep*

Incline v-up chest press:
3 x 8 with bar + 15lbs
1 x 10 with bar + 15lbs

Wide grip pull-ups with arched back on Gravitron:
4 x 10 with 85lbs

Shoulder Press Machine:
1 x 10 with 40lbs
3 x 8 with 45lbs

Bicep Curls on Cable Machine – full extension:
1 x 10 with 25lbs
2 x 10 with 30lbs
1 x 12 with 30lbs

Triceps Pushdown on Cable Machine: (squeeze & hold at bottom)
1 x 10 with 40lbs
2 x 10 with 42.5lbs
1 x 12 with 42.5lbs

8:15pm:
PWO meal – ½ scoop ON whey, 4 ½ oz cooked white potato with seasoning

Totals: 1395 cals (159g carbs, 125.5g protein, 32g fat)

 

[Gymgurl]

morning ...115? You tiny thing you.....smack the boy at the gym lol

 

[Roonytunes]

morning ...115? You tiny thing you.....smack the boy at the gym lol

Thanks for the morning laugh, GG! Just as it's not considered acceptable to tell a fat person they looked like they just gained another 5lbs, I wish people would refrain from making their comments to me. I don't care if you think I look more cut, less cut, leaner, fatter, know others who look better or worse than me etc. etc. I am working toward my goals the best way that I know how and unless you have anything constructive to contribute, STFU and worry about yourself!! Okay, my rant is over

 

[Roonytunes]

Tues, 9/19

Scale weight: 116lbs

7:45am: (yummy breakfast )
Oatmeal-banana-chocolate waffles
- 1/3 cup blended oatmeal
- 1 cup mashed banana
- 1 tbsp Walden Farms chocolate syrup
- ½ cup egg whites

Chocolate coffee shake
- ½ scoop ON whey blended with 12oz hazelnut coffee, 3 squirts hazelnut syrup & 2 splendas

10:30am:
¼ can sardines, ½ cup tomatoes, cucumber, celery & ¼ cup TJ’s fresh salsa

12:30pm:
Turkey burger
- 1 Jenny O lean turkey patty topped with mushrooms & 1 tbsp salsa
- TJ’s whole wheat roll

2:30pm:
Shrimp & strawberry salad
- 3 oz shrimp
- 2 cups heart of romaine lettuce, 1 cup red cabbage, tri-color peppers, onions and celery
- 1 cup strawberries
- 2 tbsp balsamic vinegar dressing

5:15pm & 8:45pm: (split into two portions)
Ground turkey curry
- 8 oz ground turkey breast sautéed with Mrs. Dash Extra Spicy
- 1 ½ cups okra
- 1/3 cup TJ’s curry simmer sauce with garam masala & cayenne pepper

7:30pm: 40 mins cardio
*Stair mill – aerobic mode, 5 mins double stepping level 8, 5 mins single stepping level 10, 5 mins double stepping level 10
*Stairmaster – fat burner mode, 15 mins @ level 8
*Elliptical – Increasing Inclines, 10 mins

Totals: 1320 cals (123g carbs, 140g protein, 29.5g fat)

 

[jenscats5]

Thanks for the morning laugh, GG! Just as it's not considered acceptable to tell a fat person they looked like they just gained another 5lbs, I wish people would refrain from making their comments to me. I don't care if you think I look more cut, less cut, leaner, fatter, know others who look better or worse than me etc. etc. I am working toward my goals the best way that I know how and unless you have anything constructive to contribute, STFU and worry about yourself!! Okay, my rant is over

You tell 'em Roons!!

 

[Roonytunes]

Wed, 9/20

Scale weight: 115lbs

6:15am:
50 mins spinning

8am:
½ cup oats mixed with:
½ cup egg whites
¼ cup skim milk
1 tbsp pumpkin butter
2 tbsp pecans
1 packet splenda, few dashes pumpkin pie spice

9am:
16 oz coffee mixed with ¼ cup skim milk, 2 splendas

10:30am:
½ cup 1% cottage cheese mixed with 2 diced peaches, apple pie spice & 1 splenda

12:30pm:
Hamburger
- 1 lean beef burger patty topped with mushrooms and 1 tbsp salsa
- TJ’s whole wheat roll

2:30pm:
Strawberry-Greens tuna salad
- 3oz tuna
- 2 cups heart of romaine lettuce, 1 cup red cabbage
- 1 cup strawberries
- 2 tbsp balsamic vinegar mixed with 1 tbsp Cindy’s Kitchen Mango Vinaigrette

5:15pm:
3 oz Tysons pre-grilled chicken fajita strips
3 oz baked sweet potato with 1 packet splenda and pumpkin pie spice

7:30pm: Lower Body Workout

Leg Extensions (pause at the end of every rep so each rep feels like a starting rep):
4 x 12 with 75lbs

Lying Leg Curls(pause at the end of every rep so each rep feels like a starting rep):
4 x 12 with 50lbs

Smith Machine Squats with feet together and stretched out in front:
1 x 12 with bar +50lbs
2 x 15 with bar +50lbs
2 x 15 with bar +55lbs

8:45pm:
PWO meal – ½ scoop ON whey, 6 oz garlic flavored white potatoes with Mrs. Dash extra spicy

Totals: 1460 cals (165g carbs, 122g protein, 32.5g fat)