Roonytunes 2006

[Roonytunes]

Thurs, Nov 10th

Scale weight: 115lbs

7:30am:
¼ cup oats mixed with:
1/3 cup 1% cottage cheese, 1 cup raspberries, 2 tbsp pecans, pumpkin pie spice, Stevia

9:15am:
16 oz hazelnut coffee , ¼ cup unsweetened almond milk, Stevia

10am:
4 oz baked turkey breast with lemon pepper
½ bag Birdseye steamed cauliflower and broccoli mix
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

12:30pm:
1 Jenny O lean turkey sausage with grilled portabella mushrooms and yellow pepper strips
Papaya smoothie (1 cup papaya, ½ scoop vanilla whey, water, Stevia)

2:30pm:
Tuna salad
- 3 oz can tuna
- 1 ½ cups lettuce mix, 1 cup chopped tomatoes, onions, celery, cucumbers
- 2 tbsp balsamic vinegar

5pm:
Coffee smoothie (16 oz hazelnut coffee, 2 tbsp lean dessert protein powder, 1/2 cup unsweetened almond milk, Stevia)

6:35pm: 50 mins spinning

8:15pm:
4 oz baked turkey breast with lemon pepper
1 bag steamed cauliflower and broccoli mix
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

Totals: 1400 cals (136g carbs, 138g protein, 29g fat)

 

[ck2006]

AWESOME JOB with the raise! I am happy that you have more food now too! I am not hearing to many good things lately about the artifical sweetners from anyone, hmmmmm?

 

[Roonytunes]

AWESOME JOB with the raise! I am happy that you have more food now too! I am not hearing to many good things lately about the artifical sweetners from anyone, hmmmmm?

Thanks, CK! I'm happy with the raise and also the prospect of more food. I haven't actually started using my new numbers for food yet since I have an off-program/cheat planned for tomorrow night. So I figured I'd start running the new program fresh on Monday.

TGIF...have a good one!

 

[sbt2082]

Well glad you're gonna be able to get more food I think your body will def be happy especially with all that cardio... So whats in the plan for the cheat? Hope you have a great Friday!

 

[treilin]

Good job on the raise girl!!! More shopping!!! Now you can buy some more clothes to begin fitting your new body under composition!!!

 

[ck2006]

Thanks, CK! I'm happy with the raise and also the prospect of more food. I haven't actually started using my new numbers for food yet since I have an off-program/cheat planned for tomorrow night. So I figured I'd start running the new program fresh on Monday.

TGIF...have a good one!

Have a good cheat

 

[Roonytunes]

Thanks, girls! I am heading to NYC tomorrow - I have a dinner event at an trendy Indian restaurant in midtown and then a few parties to hit up in the lower end. So my cheat will be Indian food and possibly 2-3 cocktails. I want to just enjoy the savory food but not STUFF myself and feel sick. So there will be a lot of space between me and the naan (bread) basket Wish me luck!

And Tre, yes, I definitely like the idea of more shopping!

 

[Roonytunes]

Fri, Nov 10th

Scale weight: 114.5bs

7:30am:
½ cup oats mixed with:
1 cup raspberries, 1/3 cup 1% cottage cheese & Stevia

9am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia

10:30am:
1 mini sprouted corn tortilla spread with:
¼ cup pumpkin, 1/3 cup 1% cottage cheese, 1 mini box raisins & Stevia

12:30pm: (at restaurant)
~2-3 oz rare seared tuna with steamed broccoli
1 slice Ezekiel 4:9 bread with 1 laughing cow light cheese wedge (back at desk)

2:30pm:
4 oz baked turkey breast with lemon pepper seasoning
2 diced kirby cucumbers with Mrs Dash seasoning

5pm:
Coffee-Protein Smoothie (16 oz hazelnut coffee, ½ cup unsweetened almond milk, 2 tbsps lean dessert protein powder, Stevia)

5:30pm: Lower Body

Smith Machine squats:
Bar + 90lbs – 10 reps
Bar + 105 lbs – 8 reps
Bar + 115lbs – 6 reps
Bar + 115lbs – 8 reps
Bar + 115lbs – 10 reps
Bar + 115lbs – 14 reps (failure)

Leg Extensions (one leg):
10 reps on each leg with 40lbs
10 reps on each leg followed by 5 reps on each leg with 40lbs
2 sets of 10 reps on each leg followed by 10 reps on each leg with 40lbs

Lying Leg Curls (one leg):
2 sets of 10 reps on each leg followed by 5 reps on each leg with 30lbs
2 sets of 10 reps on each leg followed by 10 reps on each leg with 20lbs

6:45pm:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

9:15pm:
Pumpin pudding
- 1/3 cup 1% whipped cottage cheese mixed with ¼ cup pumpkin, 2 tbsp pecans & 1 tsp flax oil
1 bag Birdseye steamed cauliflower and broccoli mix, 1 yellow pepper, 1 orange pepper

Totals: 1430 cals (165g carbs, 132g protein, 31.5g fat)

 

[Roonytunes]

Sat, Nov 11th

Scale weight: 114.5lbs

6:45am:
Coffee-Protein smoothie (16 oz hazelnut coffee, ½ cup unsweetened almond milk, 2 tbsp lean dessert protein powder, Stevia)
1 banana

7:30am: Upper Body

Chest Superset:
4 sets of (15 reps Flat Bench Flys with 15lbs + Flat Bench Press with Bar + 15lbs)

Back Superset:
1 set of (12 reps Stiff Arm Pull-Down with 40lbs + Seated Lat Rows with 65lbs)
3 sets of (12 reps Stiff Arm Pull-Down with 40lbs + Seated Lat Rows with 55lbs)

Shoulders Superset:
4 sets of (12, 10, 12, 20 lat raises with 8lb dbs & 15, 12,12,12 shoulder raises with 15lb dbs)

8:35am: 50 mins aerobic spinning

9:45am:
PWO meal: Coffee-Protein smoothie (16 oz hazelnut coffee, ½ cup unsweetened almond milk, 2 tbsp lean dessert protein powder, Stevia) & 3.5 oz seasoned red potatoes

11:45am:
Pumpkin pudding (¼ cup pumpkin, 1/3 cup 1% cottage cheese, ½ tbsp flax oil, 1 tbsp pecans)

Off to NYC for the rest of the day for shopping, meeting up with friends, dinner event & birthday parties And I will be wearing a flowy low-cut top that shows off my shoulders and back tonight with a pair of fitted black pants

Cheat meal begins at 7pm & till then, I have 3 portions of 2 oz grilled chicken & 1 cup of veggies to eat every 2 hours.

Have a great Saturday everyone!

 

[Roonytunes]

I'm baaaack from NYC and my cheat meal. I don't feel sick today so I'm thinking I didn't overdo it. The Indian dinner event was a buffet. I tried a good portion of everything, but stuck to the more chicken-based dishes, although there was a great lychee-paneer (cottage cheese) and fried okra curry too. I also did have my bread and rice of course but I skipped dessert. Cocktails wise, I had a glass of red wine with dinner and then two vodka/sodas & a patron shot at the other parties. I called it a night on the early side and ended the night with a perfect slice of NY style white cheese pizza. Went to bed with a smile on my face.

Back on schedule today...will try to do low carb as a recovery day. Again, I have to comment on how awesome NYC is to find clean food. Right across my hotel was a cafe that had Fage greek yogurt, 1% cottage cheese, fruit, all natural muffins and custom-made egg white omelettes. I got a cup of Friendship brand cottage cheese, a banana and a bottled water for breakfast