Roonytunes 2006

[ck2006]

I got my Sept feedback. As most of you know, I'm using Cathy Savage's SOS program as a foundation. My program is structured so I can alter my body composition. I'm already more or less the right size to compete.

What I was told:
-change lower body workout to 6-8 reps per set
-keep sprints in as part of weekly cardio (still 4 sessions at 40mins per week)
-take 1 tbsp flax oil as part of my fat intake as often as possible
-keep note of causes for allergens because I do bloat significantly on certain days. unfortunately for me, I think it's a combination or variety of foods since I haven't been able to pinpoint it yet
-toss out Tysons pre-grilled chicken and steak strips after finishing up what I have. too many preservatives/additives to it apparently

Mushrooms, all peppers, onion, garlic, cucumbers and 1 box of SF Jello/day are all still free foods right now.

I'm now 4 weeks in with no cheat meals & alcohol! I have a weekend trip coming up on Oct 14th and next week is the charity gala where I may need a glass or two of wine before getting up on stage, so I may unfortunately have to break the streak shortly though.

4 weeks now, you deserve it! I use the ground flax seed and sprinkle it on my cereral.

 

[Roonytunes]

Sat, Sept 30th

Scale weight: 114lbs

8:15am:
Coffee Protein Smoothie (12 oz hazelnut coffee, ½ scoop ON whey, 2 packets splenda)
Flat bread pizza
- Ezekiel wrap (defrosted, but it was still stiff – perfect for pizza base though!)
- 2 tbsp Walden Farms marina sauce
- 1 oz goat cheese
- 2 anchovy fillets

9am:
50 mins spinning class

10 am:
1/3 cup oatmeal mixed with:
1/3 cup egg whites
½ cup unsweetened almond milk
1 diced apple
1 tbsp pecans

1 pm:
½ cup 1% cottage cheese mixed with 2 diced peaches, apple pie spice & 1 packet splenda

3:15 & 6:45pm:
Turkey curry (split into 2 portions)
- 9 oz ground turkey cooked with garlic and Mrs. Dash
- 3 cups okra, 1/2 cup diced tomatoes, portabella mushrooms
- 1/3 cup TJ’s Punjab spinach simmer sauce with garam masala and cayenne pepper

8 pm:
Tuna salad
- 3 oz canned tuna
- 2 cups lettuce mix, cucumbers, peppers, onions
- 1 tbsp balsamic vinegar mixed with 2/3 tbsp flax oil

Totals: 1255 cals (122.5g carbs, 137g protein, 29g fat)

 

[Roonytunes]

Sun, Oct 1st

Scale weight: 114lbs

8:30am:
Coffee protein smoothie (12 oz hazelnut coffee, ½ scoop whey, 2 packets splenda)
Spelt bagel with Laughing Cow light cheese wedge

10:30am: Lower Body

Leg Extensions – single leg:
1 x 8 with 50lbs on each leg
1 x 8 with 55lbs on each leg
3 x 8 with 60lbs on each leg

One Leg Deep Lunges on Smith Machine:
4 x 8 with bar + 60lbs

Bench Squat-Stands (stand, sit on flat bench & stand right back up)
5 x 12 holding 25lb dbs

Hyper-Extensions:
1 x 10 with 15lb plate
4 x 8 with 20lb plate

5 sets of 30 push-ups thrown in between sets of doing leg work while resting

Noon:
PWO meal: ½ scoop ON whey mixed with water & 4 oz potatoes seasoned with Mrs. Dash

1:30pm:
¼ cup bare naked apple cinnamon granola mixed with:
½ apple, 2 tbsp walnuts, ½ cup egg whites & ½ cup unsweetened almond milk

*big rave for bare naked granola - so yummy! *

3:30pm:
½ cup 1% whipped cottage cheese mixed with 1 cup peach, apple pie spice & 1 packet splenda

5pm:
6 oz grilled Italian seasoning marinated chicken breast, 12 brussel sprouts mixed in with 3 oz shredded potatoes seasoned with Mrs. Dash

8pm:
Tuna Salad
- 3 oz canned tuna
- 2 cups lettuce mix, 1 cup cabbage, onions, peppers & cucumbers
- 1 tbsp balsamic vinegar mixed with 2/3 tbsp flax oil

Had to cram all my food in today by 8pm since I’m getting BodPod & BodyGem tested tomorrow morning for body fat and RMR respectively. I was told for the BodyGem test that it was best to stop eating 10-12 hours beforehand. Am looking forward to getting some new base numbers to work with again!

Totals: 1420 cals (160g carbs, 126g protein, 32g fat)

 

[treilin]

Sun, Oct 1st

Scale weight: 114lbs

8:30am:
Coffee protein smoothie (12 oz hazelnut coffee, ½ scoop whey, 2 packets splenda)
Spelt bagel with Laughing Cow light cheese wedge

10:30am: Lower Body

Leg Extensions – single leg:
1 x 8 with 50lbs on each leg
1 x 8 with 55lbs on each leg
3 x 8 with 60lbs on each leg

One Leg Deep Lunges on Smith Machine:
4 x 8 with bar + 60lbs

Bench Squat-Stands (stand, sit on flat bench & stand right back up)
5 x 12 holding 25lb dbs

Hyper-Extensions:
1 x 10 with 15lb plate
4 x 8 with 20lb plate

5 sets of 30 push-ups thrown in between sets of doing leg work while resting

Noon:
PWO meal: ½ scoop ON whey mixed with water & 4 oz potatoes seasoned with Mrs. Dash

1:30pm:
¼ cup bare naked apple cinnamon granola mixed with:
½ apple, 2 tbsp walnuts, ½ cup egg whites & ½ cup unsweetened almond milk

*big rave for bare naked granola - so yummy! *

3:30pm:
½ cup 1% whipped cottage cheese mixed with 1 cup peach, apple pie spice & 1 packet splenda

5pm:
6 oz grilled Italian seasoning marinated chicken breast, 12 brussel sprouts mixed in with 3 oz shredded potatoes seasoned with Mrs. Dash

8pm:
Tuna Salad
- 3 oz canned tuna
- 2 cups lettuce mix, 1 cup cabbage, onions, peppers & cucumbers
- 1 tbsp balsamic vinegar mixed with 2/3 tbsp flax oil

Had to cram all my food in today by 8pm since I’m getting BodPod & BodyGem tested tomorrow morning for body fat and RMR respectively. I was told for the BodyGem test that it was best to stop eating 10-12 hours beforehand. Am looking forward to getting some new base numbers to work with again!

Totals: 1420 cals (160g carbs, 126g protein, 32g fat)

That is one interesting post work-out meal, lmao.. Never thought to eat a potatoe when I was done working out.. maybe an apple?!?! Is there a reason besides it being a simple carb obviously?
Hope you had a good weekend and no more flats!!

 

[Roonytunes]

That is one interesting post work-out meal, lmao.. Never thought to eat a potatoe when I was done working out.. maybe an apple?!?! Is there a reason besides it being a simple carb obviously?
Hope you had a good weekend and no more flats!!

My weekend was nice & relaxing. I went to NYC on Sat for my rehearsal for the charity auction next week. We had to pick a slogan to market ourselves that went with our theme. Since I'm being touted as the fitness gal and my date is an afternoon at a rockclimbing gym, I came up with the following: "Rock Solid", "Solid as a Rock", "The Mind-Body Connection", "Better than an Apple a Day" and "Breakfast of Champions". They picked "The Mind-Body Connection". The songs I narrowed it down to were "Hips don't lie - Shakira", "My Humps - Black Eyed Peas/Fergie" & "Dontcha Wish Yer Girlfriend was Hot Like Me - Pussycat Dolls". I ended up with the third one just because it was easier for me to move to it. I have no natural beat unfortunately. So I'm going to do a t-walk, twirl, flex and then answer questions on stage. My questions are going to be "Do you expect the man in your life to be in as good shape as you?", "Does your training get in the way of your social life?" (no kidding! I miss my ), "What do you get out of all this?" & "What else do you like to do for fun?". I'm really looking forward to the big day now next Saturday. I think it'll be good practice for me to get up there on a stage if I ever hope to compete.

Abt the PWO meal, Tre, I'm supposed to do whey & carbs in the ratios between 1:2 and 1:3. Carbs can be white rice, white/red potatoes or gatorade/simple sugar mixed into my shake. I can also do sweeter fruit if I want, but so far I'm liking the potatoes. I asked if I can eat white bread and was shut down...can't hurt to ask though

Have a great week too!

 

[WoNderWoMan25]

wow ~ fun weekend!!

 

[*Bunny*]

You're getting strong Roons

Looking good! Everything, I'm sure you are too!

 

[Roonytunes]

Mon, Oct 2nd

Scale weight: 114lbs

Woke up at 5:45am and went for my BodPod & Body Gem testing this morning & unfortunately, the BodPod wasn’t working! I did the Body Gem though and my RMR came out to 1280 cals – a little over 11 x body weight. I was told I could add another 10% to account for the thermic effect of food digestion which would bring it up to 1400 cals. Of course, then I would multiply by an activity factor on top of that to account for my training.

8:30am:
4 oz roasted pepper turkey tenderloin & 1 ½ cups broccoli seasoned with Mrs. Dash
2 oz sweet potato with pumpkin pie spice & 1 packet splenda

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

10:30am:
½ cup 1% whipped cottage cheese mixed with 1 cup peach, apple pie spice & 1 packet splenda

12:45 pm:
Scallops & pasta
- 4oz scallops, ½ cup asparagus, red & yellow peppers, portabella mushroom sautéed with garlic, shallots and Mrs. Dash seasoning
- ½ cup cooked brown rice pasta
- ½ cup TJ’s salsa with cayenne pepper topped with basil leaves

2:45 pm:
Shrimp salad
- 3 oz shrimp
- 2 cups lettuce mix, orange pepper, onions, cucumber
- 2 tbsp TJ’s Goddess dressing

5:45 pm:
Chicken curry
- 6 oz Italian seasoning marinated chicken breast with Mrs Dash
- 1 ½ cups okra, red peppers & portabella mushrooms with garlic & garam masala
- 1/3 cup TJ’s curry simmer sauce with cayenne pepper

7:30pm: 45mins cardio

20 mins on elliptical, cross-trainer mode, level 3
20 mins on stairmill, aerobic mode, level 10 – 1 min single step alternated with 1 min double step
5 mins cool-down on elliptical in steady-state

9pm:
Tuna Salad
- 3 oz canned tuna
- 2 cups lettuce mix, onions, red & green peppers & cucumbers
- 1 tbsp balsamic vinegar mixed with 1 tbsp flax oil

Totals: 1330 cals (123g carbs, 136g protein, 29g fat)

 

[jenscats5]

Congrats on the 4 week marker!! Good job!

 

[treilin]

You're getting strong Roons

Looking good! Everything, I'm sure you are too!

I noticed that myself, good job