Roonytunes 2006

[Roonytunes]

Sat, Nov 4th

Scale weight: 113lbs

7:45am:
Coffee-Protein Smoothie
-12 oz hazelnut coffee, 1 tbsp lean dessert protein powder, ½ cup unsweetened chocolate almond milk, Stevia

8:35am:
55 mins aerobic spinning class

9:45am:
Papaya Smoothie
- 1 ½ cups papaya, ½ scoop vanilla whey, water, Stevia

10:30am:
25 mins boot camp class (10 sets of 50 jumping jacks with push-up work and crunches in between)

Noon:
¼ cup oats mixed with:
1/3 cup 1% cottage cheese, 1 cup raspberries,1 tbsp walnuts, few dashes Stevia

1pm: Upper Body Workout (intense set of negatives)

Flat Bench Press:
4 sets of 6 reps with 45lb bar + 40lbs – 5 count negative down with assisted lift up

Lat Pull-down with v-grip:
4 sets of 6 reps with 70lbs for 2 sets and 75lbs for 2 sets – 5 count negative up for full extension with assisted pull-down

Shoulder Press Machine – wide grip, facing inwards:
4 sets of 6 reps with 85lbs – 5 count negative down with assisted lift up

Felt like I had ripped and torn muscles afterwards!!

2:15pm:
PWO meal - ½ scoop whey mixed with water, 6 oz seasoned red potatoes

3:30pm: 1 hour deep tissue massage

5:15pm: (starving by the time I got home!)
Turkey burger
1 Jenny O lean turkey patty topped with 2 tbsp fresh salsa
Ezekiel sprouted bun
6 brussel sprouts
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

7:45pm:
4 oz baked turkey breast seasoned with lemon pepper
1 cup steamed garlic cauliflower

9:15pm:
1 Kavli whole wheat thickbread spread with 1/3 cup 1% whipped cottage cheese & 1 tbsp flax oil
Raw green, red & orange pepper slices

Totals: 1440 cals (163g carbs, 126g protein, 33g fat)

 

[ck2006]

I might just try that boot camp at home that looks killer!!!

 

[Roonytunes]

I might just try that boot camp at home that looks killer!!!

It was a good session. This is what we did if you want to do it all at home - it's very fast paced with short rest periods so it doesn't take a long time

10 push-ups with one arm touching opposite shoulder alternated with the other arm
<45 sec rest>
10 push-up jumps (raise your hands a couple of inches off the floor as you push back up)
<45 sec rest>
Series of fast 1-10 ascending v-crunch & then roll-over to do a push-up - so 1 crunch, 1 pushup, 2 crunches, 2 pushups......all the way up to 10 crunches, 10 pushups
<90 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 1 push-up in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times
<60 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 2 push-ups in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times

Great workout & the push-up sequence before the jumping jacks start were a good pre-exhaust.

 

[ck2006]

It was a good session. This is what we did if you want to do it all at home - it's very fast paced with short rest periods so it doesn't take a long time

10 push-ups with one arm touching opposite shoulder alternated with the other arm
<45 sec rest>
10 push-up jumps (raise your hands a couple of inches off the floor as you push back up)
<45 sec rest>
Series of fast 1-10 ascending v-crunch & then roll-over to do a push-up - so 1 crunch, 1 pushup, 2 crunches, 2 pushups......all the way up to 10 crunches, 10 pushups
<90 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 1 push-up in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times
<60 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 2 push-ups in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times

Great workout & the push-up sequence before the jumping jacks start were a good pre-exhaust.

printed it off and going to try it today! Thanks

 

[Roonytunes]

Sun, Nov 5th

Scale weight: 113.5lbs

8:30am:
1/3 cup oatmeal mixed with:
½ cup banana
1/3 cup 1% cottage cheese
1 tbsp pecans
Few dashes pumpkin pie spice & Stevia

Coffee-Protein Smoothie (16 oz coffee, ¼ cup unsweetened chocolate almond milk, 1 tbsp Lean Dessert protein powder, Stevia)

10:30am:
4 oz baked turkey breast with lemon pepper
1 cup garlic steamed cauliflower
1 slice Ezekiel sprouted bread with 1 laughing cow light wedge cheese

1pm:
Papaya smoothie
2 cups papaya, 2 tbsp vanilla whey, water, stevia

2pm:
Punching/Conditioning with friend (practiced jabs, hooks, upper cuts with 2 sets of tricep dips, planks & ab work)

3:30pm:
3 cups lettuce salad with 1 tbsp ginger dressing on side
18 pieces sashimi platter with 2 tbsp light soy sauce & wasabi

5:15pm:
¼ cup 1% cottage cheese with 1 Kavli thin ww flatbread
1 cup s/f jello

9pm:
3 oz roasted turkey tenderloin with 2 ½ cup oriental style veggies and peppers seasoned with Mrs Dash
1 slice Ezekiel sprouted bread with 1 laughing cow light wedge cheese

Totals: 1485 cals (137.5g carbs, 141.5g protein, 32g fat)
*I ate in the middle range of my training/non-training day diet because I needed the recovery period from my intense set of negatives at yesterday's mid-afternoon workout*

<<edited to add that I chose to have my extra "permitted when hungry" protein + fat meal>>

10:30pm:
1/4 cup 1% whipped cottage cheese + 1 tbsp almond butter

New totals:1595 cals (142g carbs, 152.5g protein, 40g fat)

 

[WoNderWoMan25]

I love the coffee/protein mix - I pretend it's a mocha late!!

How was your weekend, girlie?

 

[Roonytunes]

I love the coffee/protein mix - I pretend it's a mocha late!!

How was your weekend, girlie?

Yep, I hear ya on the mocha & it is all frothy too when I use my blender I'm actually realizing having some caffeine before my earlier evening workouts is helping me with energy so I'm going to use this concoction for my pre-workout meals as much as I can.

Weekend was good...trained hard and stuck to clean food so I was pleased.

 

[Roonytunes]

Mon, Nov 6th

Scale weight: 114.5lbs

6:15am: 50 mins disco spinning

7:30am:
¼ cup oatmeal mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp walnuts, pumpkin pie spice & Stevia

9:15am:
16 oz hazelnut coffee mixed with ¼ cup unsweetened soy milk & vanilla crème Stevia

10am:
1 Ezekiel mini sprouted wrap spread with: ½ cup pumpkin, 1/3 cup 1% cottage cheese, 1 mini box raisins & Stevia

12:45pm:
3 oz turkey tenderloin with 1 ½ cups oriental style vegetables seasoned with Mrs Dash

2:30pm:
4 oz baked chicken seasoned with lemon pepper
4 brussel sprouts
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

5:30pm:
3 oz sweet potato with ¼ cup 1% whipped cottage cheese & 1 tbsp almond butter

7pm: Lower Body Workout

Free standing squats:
4 x 20 with bar + 40lbs

Smith Machine Deep Squats:
3 x 15 with bar + 70lbs
1 x 20 with bar + 75lbs

45 degree Leg Press:
3 sets of (12 reps with feet together &12 reps with feet in v-shape) with sled + 230lbs

8:15pm:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

9:45pm:
¼ cup 1% cottage cheese with ½ tbsp flax oil
2 tbsp almond butter

<<edited to add - still hungry>>

11pm:
1/4 cup 1% cottage cheese & 1 cup garlic steamed cauliflower

Totals: 1735 cals (177g carbs, 144g protein, 50g fat)

 

[WoNderWoMan25]

Yep, I hear ya on the mocha & it is all frothy too when I use my blender I'm actually realizing having some caffeine before my earlier evening workouts is helping me with energy so I'm going to use this concoction for my pre-workout meals as much as I can.

Weekend was good...trained hard and stuck to clean food so I was pleased.

Mocha.... MMMMmmmmm. I use the blender too, with some ice. I've also frozen leftover coffee in ice cube trays and used a few cubes with chocolate whey & skim milk. I was thinking of pumpkin spice this morning, but decided to wait until I brought home MM Vanilla Creme.

Good job over the weekend. I ate clean too, but I ate a lot. I had a craving for Cheerios...

And your boot camp sounds awesome. That's the kind of workouts I LOVED before my surgery. I'll get back there eventually

 

[treilin]

Mon, Nov 6th

Scale weight: 114.5lbs

6:15am: 50 mins disco spinning

7:30am:
¼ cup oatmeal mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp walnuts, pumpkin pie spice & Stevia

9:15am:
16 oz hazelnut coffee mixed with ¼ cup unsweetened soy milk & vanilla crème Stevia

10am:
1 Ezekiel mini sprouted wrap spread with: ½ cup pumpkin, 1/3 cup 1% cottage cheese, 1 mini box raisins & Stevia

12:45pm:
3 oz turkey tenderloin with 1 ½ cups oriental style vegetables seasoned with Mrs Dash

2:30pm:
4 oz baked chicken seasoned with lemon pepper
4 brussel sprouts
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

5:30pm:
3 oz sweet potato with ¼ cup 1% whipped cottage cheese & 1 tbsp almond butter

7pm: Lower Body Workout

Free standing squats:
4 x 20 with bar + 40lbs

Smith Machine Deep Squats:
3 x 15 with bar + 70lbs
1 x 20 with bar + 75lbs

45 degree Leg Press:
3 sets of (12 reps with feet together &12 reps with feet in v-shape) with sled + 230lbs

8:15pm:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

9:45pm:
¼ cup 1% cottage cheese with ½ tbsp flax oil
2 tbsp almond butter

<<edited to add - still hungry>>

11pm:
1/4 cup 1% cottage cheese & 1 cup garlic steamed cauliflower

Totals: 1735 cals (177g carbs, 144g protein, 50g fat)

I think that's the most cals I ever seen in a day for you. Do you feel a difference at all?

 

[WoNderWoMan25]

I think that's the most cals I ever seen in a day for you. Do you feel a difference at all?

Maybe it helps with the DISCO spinning

What *is* disco spinning? I am picturing polyester and mirrored balls and stuff.

 

[Roonytunes]

I think that's the most cals I ever seen in a day for you. Do you feel a difference at all?

No, not really….Usually I’m asleep by 11pm or so but last night I stayed up to talk to my brother till midnight. So I just chose to add in another meal since I was still up and a little hungry. Plus it was a cardio and legs day so I knew my body could use it. It’s probably just the most cals you’ve seen on a clean eating day for me. When I have a cheat meal or even worse, when I go away on my weekend trips, game ON! I don't even like to think about how many thousands of cals I consume then - I could probably give Kristie Alley some serious competition However, I am liking that I can do a higher cal day without stuffing myself now and feeling sick later....because usually I can only operate on either end of the spectrum and have trouble with the middle ground.

What *is* disco spinning? I am picturing polyester and mirrored balls and stuff.

Involves 70s music with a disco ball in the room…. it’s a lot of lighter spinning with not so much resistance but more focus on continuous speed. We wave her hands around and it’s very different from the hardcore spinning classes I take on Wed and Thurs. But I like the variety. The instructor is in her fifties and reminds me of Jane Fonda with all her “breathe in, breathe out” cues.

By the way, you make me want more coffee now!

 

[Roonytunes]

Tues, Nov 7th

Scale weight:115lbs

Rest Day

7:45am:
¼ cup oats mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 1 tbsp walnuts, pumpkin pie spice & Stevia

8:30am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Vanilla Crème Stevia

10am:
1/3 cup 1% cottage cheese with 1 diced apple, pumpkin pie spice & Stevia

12:30pm:
4 oz baked turkey breast seasoned with lemon pepper
2 cups garlic cauliflower
1 Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

2:30pm:
Shrimp salad
- 3 oz shrimp
- 1 ½ cup lettuce mix, 1 cup chopped tomatoes, tri-color peppers & cucumbers
- 2 tbsp balsamic vinegar mixed with 1 tbsp flax

5:15pm:
2 Kavli thin bread crackers spread with ½ cup 1% whipped cottage cheese
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Vanilla Crème Stevia

9pm:
4 oz baked chicken breast seasoned with Montreal chicken spice
1 bag Birdseye steamed fresh cauliflower and broccoli mix with ½ tbsp flax oil
½ cup sf jello

Totals: 1390 cals (130g carbs, 142g protein, 28.5g fat)

 

[Roonytunes]

Updates:

1) I'm featured in Cathy Savage's daily newsletter today!! It's a picture of me at the charity date auction and they joked that I went for $10,000 and a big mac

2) I got new numbers for my nutrition and it's quite a bit more food. I basically get an extra meal. I'll be doing 75g complex carbs on non-training days and 120g complex carbs on training days. I'm excited about being able to eat more, but a part of me is also nervous that my system may not react well to the change. We'll see...I'm doing a 2-week test run & I'll start with the new numbers next Monday since I have a cheat meal planned for this Sat night.

3) A girl that I was buddying up with the most at my summer Savage Camp placed this past weekend at the FAME comp in Miami. She looked fab - and when I met her in July, she was the same size as me and had never competed. She too joined the SOS program when I did but with a more specific competition goal, and looking at her with a medal around her neck, I'm totally inspired.

4) I went back for more food intolerance testing. I'm in the clear for all veggies, fruit, chicken, turkey and nuts. The only two items that my body reacts to now is Splenda (and I had some sf jello last night & could see the little pooch re-appear) and egg whites (tossed the last 3 cartons out).

 

[*Bunny*]

Yay for more food! So are thes programs individualized for YOU or just a basic program that the girls follow for cutting, bulking, competition etc?

Congrats on the newsletter!! That's great. How exciting.

 

[Roonytunes]

Yay for more food! So are thes programs individualized for YOU or just a basic program that the girls follow for cutting, bulking, competition etc?

Congrats on the newsletter!! That's great. How exciting.

Thanks, Bunns! The program is individualized for ME based on my current height/weight/body fat, body type/shape & goals. So I have to check in within 2 weeks and report back on how I'm doing. I will then be given the go-ahead or have my numbers changed. I really hope my body rips through the added food and doesn't decide to hold on to it. We shall see....I'm nervous yet excited about the prospect of getting to eat one more meal every day!

 

[*Bunny*]

Thanks, Bunns! The program is individualized for ME based on my current height/weight/body fat, body type/shape & goals. So I have to check in within 2 weeks and report back on how I'm doing. I will then be given the go-ahead or have my numbers changed. I really hope my body rips through the added food and doesn't decide to hold on to it. We shall see....I'm nervous yet excited about the prospect of getting to eat one more meal every day!

Im excited for you too!! More muscle = more food. RT did you SEE my rmr?! That is insane IMO. If that test was right wow...

Anyway... dont freak if after 2 weeks the added food isn't registering yet... may take 3

YAY FOR MORE FOOOOOOOOOOOOOOOD. I have a weird feeling us girls are all going to be competing on the same stage of one these days lol . How fun

 

[Roonytunes]

Im excited for you too!! More muscle = more food. RT did you SEE my rmr?! That is insane IMO. If that test was right wow...

Anyway... dont freak if after 2 weeks the added food isn't registering yet... may take 3

YAY FOR MORE FOOOOOOOOOOOOOOOD. I have a weird feeling us girls are all going to be competing on the same stage of one these days lol . How fun

I did see your RMR...that's great!!! Eat up, girl, and feed all that beautiful muscle. For me, I really like my size now (and I can't possibly give up my wardrobe being the fashionista that I am!) and am told it's perfect for competing, so I have the tough task of just body recomposition. How funny would it be if we all end up on the same stage one day?!!

 

[jenscats5]

Yayyyy for more food!!

 

[Roonytunes]

Wed, 11/8

Scale weight:115lbs

Had my annual review today and got a 7.5% raise right off the bat without haggling...nice surprise, but of course I have to do my part now and have put in to see if I can get a few thousand dollar bonus more. But good day overall!

6:15am: 55 mins spinning

7:45am:
1/3 cup oatmeal mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp pecans, pumpkin pie spice, Stevia

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

10am:
Ezekiel mini sprouted wrap with:
¼ cup pumpkin, 1/3 cup 1% cottage cheese, 1 mini box raisins, Stevia

Noon:
3 oz roasted turkey tenderloin with 1 ½ cups oriental style vegetables, portabella mushrooms and tri-color peppers seasoned with Mrs Dash
1 slice Ezekiel sprouted 4:9 bread with 1 laughing cow light wedge cheese

2pm:
Sardines salad
- 1 can sardines packed in soy bean oil
- 1 ½ cups lettuce mix, 1 cup chopped tomatoes, onions, cucumbers,
- 2 tbsp balsamic vinegar

5pm:
4 oz baked turkey breast with Mexican salt-free seasoning
1 slice Ezekiel sprouted 4:9 bread with 1 laughing cow light wedge cheese
½ bag steamed broccoli & cauliflower mix

7:15pm:
¼ cup 1% whipped cottage cheese mixed with ½ tbsp flax

8pm: Upper Body

Back superset:
3 sets of (12 smith machine pull-ups & 12 inner grip assisted pull-ups with 70lbs)

Chest superset:
3 sets of (12 reps of Pec Dec with 45lbs & 15 push-ups)

Shoulders superset:
3 sets of ( 12 lat raises with 8lb dbs & 12 shoulder presses with 12lb dbs)

9pm:
PWO meal – 2 tbsp Lean Dessert whey mixed with water, 18 mini cheddar rice cakes

Totals: 1460 cals (160g carbs, 128.5g protein, 38.5g fat)

 

[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

 

[Roonytunes]

Sun, Nov 12th

Post cheat meal recovery low carb day & rest day

9am:
1 cup 1% cottage cheese & 1 medium banana

11:15am:
Coffee Protein Smoothie (16 oz hazelnut coffee, 1/2 cup unsweetened almond chocolate milk, 2 tbsp Lean Dessert protein powder, Stevia)

1:15pm:
1/3 cup 1% cottage cheese with 2 tbsp pecans & 1/2 tbsp flax oil

4pm:
4 oz baked italian seasoned chicken breast
1 bag steamed cauliflower
1 apple

6:15pm:
1/2 cup 1% cottage cheese with 2 tbsp pecans & 1 tbsp flax oil
1 cup warm unsweetened almond chocolate milk

8:45pm:
4 oz baked italian seasoned chicken breast
5 brussel sprouts
1/2 cup sf jello

Totals: 1340 cals (92g carbs, 139g protein, 43g fat)

Starting with my increased food program tomorrow!

 

[WoNderWoMan25]

Sounds like a great weekend! What clubs did you hit up in NYC? NY style white cheese.... yummmmy. I did almost 1/2 of a Panera Bread Crispani... the sweet sausage and apple kind.

 

[Roonytunes]

Sounds like a great weekend! What clubs did you hit up in NYC? NY style white cheese.... yummmmy. I did almost 1/2 of a Panera Bread Crispani... the sweet sausage and apple kind.

The NY style white cheese pizza was really delish...no regrets on that one. I had dinner at Diwan in the midtown area and then was in the Chelsea/Flatiron area. The two major bars we were at were Serranas at the Chelsea hotel and Aspen....they were both a tad too loud for me, but good music.

The best part of the night is I got a rickshaw taxi instead of a regular one to take me through manhattan traffic for 12 blocks...it was awesome to whiz by since it was such nice weather on Sat night and I was also waving back to random people on the street who were waving at me

A crispani sounds really good!

 

[treilin]

The NY style white cheese pizza was really delish...no regrets on that one. I had dinner at Diwan in the midtown area and then was in the Chelsea/Flatiron area. The two major bars we were at were Serranas at the Chelsea hotel and Aspen....they were both a tad too loud for me, but good music.

The best part of the night is I got a rickshaw taxi instead of a regular one to take me through manhattan traffic for 12 blocks...it was awesome to whiz by since it was such nice weather on Sat night and I was also waving back to random people on the street who were waving at me

A crispani sounds really good!

You make New York sound like wayyyy 2 much fun!!! Done any clothes shopping? Or what's new on th efashion front diva?!?!

 

[Roonytunes]

You make New York sound like wayyyy 2 much fun!!! Done any clothes shopping? Or what's new on th efashion front diva?!?!

I would need a whole other log to detail my shopping purchases Being the girly girl that I am, I indulged in wrap dresses, a couple of halter style tops and some more practical sweater/tops for work this weekend. I'm really liking the animal print trend too even though I know it won't last past a season or two.

By the way, you'll be happy to know I started my new food program and am eating a good 300 cals or so more as of today

 

[treilin]

I would need a whole other log to detail my shopping purchases Being the girly girl that I am, I indulged in wrap dresses, a couple of halter style tops and some more practical sweater/tops for work this weekend. I'm really liking the animal print trend too even though I know it won't last past a season or two.

By the way, you'll be happy to know I started my new food program and am eating a good 300 cals or so more as of today

I like the wrap dress, and halter top selection!! Animal prints... I have to laugh 'cuz I think like leopard print came out at one point when I was about 14 and so I come home from school and mom thought it would be great buying me a animal print outfit... Leopard furry short skirt with a black sweater and leopard fur around the collar, ohhh and the hat to match.. Needless to say it worked well on theunway! Never wore it to school because I had my brother's jeans to wear.

I think you should start a diva log about clothes and what's in, and upload pictures and what you think is hawt and out etc... it could be made into a stickey possibly

Great on the food increase. All I hoped for was that you were not starving and didn't have that feeling like your stomach was going to eat your intestines the rest of your life!!!

 

[Roonytunes]

I have to laugh 'cuz I think like leopard print came out at one point when I was about 14 and so I come home from school and mom thought it would be great buying me a animal print outfit... Leopard furry short skirt with a black sweater and leopard fur around the collar, ohhh and the hat to match.. Needless to say it worked well on theunway! Never wore it to school because I had my brother's jeans to wear.

What a great story!!! I bet you looked really cute with all of that on The trick with animal print is to wear just enough as a focal point and not go all out. I love zebra prints personally! I don't think I'm fashion forward enough to have my own diva log just yet, but I will definitely be happy to share my knowledge with this board when asked

About the additional food, I thought I'd feel stuffed by mid-afternoon, but I don't feel any fuller than normal just yet.

 

[WoNderWoMan25]

Are you sticking w/the same foods, just more of them? I will be interested to see your food log for today. (I know you normally post them in the PM.)

Regarding fashon: Sounds like you had FUN. Didja buy any shoes? There is something about zebra and *red* that is hot. And I love all of the wrap stuff that is out right now. The wrap dress is perfect anytime to dress up or dress down, for work, for play, whatever...

 

[Roonytunes]

Are you sticking w/the same foods, just more of them? I will be interested to see your food log for today. (I know you normally post them in the PM.)

Regarding fashon: Sounds like you had FUN. Didja buy any shoes? There is something about zebra and *red* that is hot. And I love all of the wrap stuff that is out right now. The wrap dress is perfect anytime to dress up or dress down, for work, for play, whatever...

Yes, I'll be sticking to the same foods for the most part, but I just get to eat a little bit more protein and complex carbs now. I'll see if I can get more creative when I go grocery shopping this week, but it all still has to be clean. I will have to look into more fish and lean red meat options. I wish we could get bison here, but I have yet to see it.

No shoes this time around...they are hard to lug around when traveling since they're so bulky. Also, because of the super warm weekend we had, it was a madhouse everywhere! The dressing room lines were long and then to check out, it was another 20 minutes on top of that at each cash register. Probably a good thing for my wallet, but yes, I am a big fan of the wrap dress too. I wear a lot for work with heels and then can wear them at night with knee high boots as well. I am all about getting the most bang out of my clothing!

 

[Roonytunes]

Mon, Nov 13th

Scale weight: 114.5lbs

6:15am: 50 mins disco spinning

8am:
Coffee Protein Smoothie (16 oz hazelnut coffee, ¼ cup unsweetened almond milk, 1 tbsp protein powder, stevia)

½ cup oats mixed with 1 diced apple, 2 tbsp walnuts & 1/3 cup 1% cottage cheese with pumpkin pie spice & Stevia

10am:
1/3 cup 1% cottage cheese mixed with 2 tsp flax oil & 1 box mini raisins

Noon:
3 oz roasted turkey tenderloin with 1 ½ cups oriental style vegetables seasoned with Mrs Dash
3 oz sweet potato

2pm:
4 oz broiled italian marinated chicken
5 brussel sprouts
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

5:30pm:
Coffee Protein Smoothie (16 oz hazelnut coffee, ¼ cup unsweetened almond milk, 1 tbsp protein powder, stevia)

4 oz broiled italian marinated chicken
Bean salad (½ cup black eyed beans, celery, onions, 1 tsp flax oil & dijon mustard)

6:35pm:
20 mins Bootcamp
(series of push-up routines, jumping jacks, squat thrusts, squat jumps, arm circles)

7pm: Lower Body

Sumo Squat alternated with Leg Press – regular stance with full range motion:
12 reps Sumo Squat with bar + 5lbs & 15 reps leg press with sled + 140lbs
3 sets of 12 reps Sumo Squat with bar + 5lbs & 12 reps leg press with sled + 160lbs

Leg Press with feet in v-shape with full range motion:
4 sets of 12 with sled + 160lbs

Walking Lunges:
4 sets of 30 lunges with 15lb dbs

Lying Leg Curls:
12 reps with 60lbs
12 reps with 65lbs
2 x 12 reps with 55lbs

8:25pm:
PWO meal: ½ scoop ON whey mixed with water, 6 oz seasoned red potatoes

9pm:
1 s/f jello cup

Totals: 1625 cals (182g carbs, 142.5 g protein, 37g fat)

 

[sbt2082]

Nice I see the calories have gotten increased slightly huh??? Keep me posted how you feel I know the calorie increase has done my body a world of good

 

[treilin]

What a great story!!! I bet you looked really cute with all of that on The trick with animal print is to wear just enough as a focal point and not go all out. I love zebra prints personally! I don't think I'm fashion forward enough to have my own diva log just yet, but I will definitely be happy to share my knowledge with this board when asked

About the additional food, I thought I'd feel stuffed by mid-afternoon, but I don't feel any fuller than normal just yet.

Yeah everything works and looks better in moderation. I prefer simple elegance over made-up hootchie mama. Some people take simple 2 the extreme though and that's not me neither. And.... I like Tigers but I'm not into wearing them! Zebra print is cool.. I like black and white.
So with your friends already up on stage and all, do you think that will give you the motivation to get up there any time faster? When do you think you'll be ready? Do you think it will be a New York show?

 

[Roonytunes]

So with your friends already up on stage and all, do you think that will give you the motivation to get up there any time faster? When do you think you'll be ready? Do you think it will be a New York show?

I'm still iffy on getting up on stage. It would be a nice accomplishment to have, but I'm just not sure that I want to put my life on hold for 12 weeks while I diet down for a show. I have a lot of social obligations that are important to me and I also figure I am only young once with all these connections and the freedom to enjoy them. So we'll see....I like the lifestyle for now but I'm not sure I want to step it up to the next level just yet.

 

[WoNderWoMan25]

Hey girl ... More food! It all looks yummy.... Did that Coffee Protein Smoothie 'kick-in' before your boot camp? I love the boost from caffeine. Also wanted to ask how the leg workout feels after doing all those jumping jacks and squat thrusts/jumps.

Have a good day

 

[Roonytunes]

Hey girl ... More food! It all looks yummy.... Did that Coffee Protein Smoothie 'kick-in' before your boot camp? I love the boost from caffeine. Also wanted to ask how the leg workout feels after doing all those jumping jacks and squat thrusts/jumps.

Have a good day

for more food...just got back from grocery shopping and am well stocked up on chicken breast for the next 2 weeks now. And I am making a habit of coffee before a early evening workout for that caffeine boost. I use the boot camp as a pre-exhaust for my leg workout. It's all more explosive and plyo movements and my leg workout is pure strength, so I think it's a good balance.

Have a good one yourself, missy!

 

[Roonytunes]

Here are some pics of my buddy (she's the middle one) from Savage Summer Camp in July - she placed in her very first competition at Fame in Miami.

http://i34.photobucket.com/albums/d143/ap5591/trish1-1.jpg

http://i34.photobucket.com/albums/d143/ap5591/trish2.jpg

I know most of you will think all the girls are too skinny, but I guess this is the look the WNSO judges were going for this time around....they are very big on stage presence, poise and confidence too. I am a similar size and even have more muscle to me, but I have to wait for my legs and especially glutes to cooperate a little bit more if I decide to get up on stage.

 

[jenscats5]

Sat, Nov 11th

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

hey Roony!!

I so need to try this.....

 

[Roonytunes]

hey Roony!!

I so need to try this.....

Word of caution: if you do put in flax oil, do it right before you eat the concoction. Don't let it sit overnight. There is some kind of reaction between the oil and the milk product as I found out. But just pumpkin, dried fruit and cottage cheese alone is great too!

 

[jenscats5]

Word of caution: if you do put in flax oil, do it right before you eat the concoction. Don't let it sit overnight. There is some kind of reaction between the oil and the milk product as I found out. But just pumpkin, dried fruit and cottage cheese alone is great too!

I think I'll try it w/o the flax oil.....

 

[Roonytunes]

Tues, Nov 14th

Scale weight: 115lbs

7:30am:
1/3 cup oatmeal mixed with:
1/3 cup 1% cottage cheese, 1 diced apple, 2 tbsp walnuts, pumpkin pie spice & Stevia

8:35am:
16 oz hazelnut coffee mixed with ¼ cup unsweetened almond milk & Stevia

10am:
½ cup 1% cottage cheese mixed with 1 mini box raisins and 2 tsp flax oil

12pm:
4 oz broiled chicken breast with s/f Mexican seasoning
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
5 brussel sprouts

2pm:
Shrimp salad
- 3 oz shrimp
- 1 ½ cups lettuce mix, 1 cup chopped tomato, onions and celery
- 2 tbsp balsamic vinegar

5pm
4 oz broiled chicken breast with s/f Mexican seasoning with grilled portabella mushrooms
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

6:45pm: 45 mins cardio-crosstraining
10 mins Stairmill – fat burning mode, level 8, double stepping
10 mins Stairmaster – fat burning mode, level 8
10 mins treadmill – 1 min intervals of walking @ 3mph & running @ 8mph
15 mins elliptical – cross-training mode

7:30pm:
3 oz roasted turkey tenderloin mixed with:
½ cup black eyed beans, diced onions, celery and mushrooms seasoned with lemon juice & Mrs Dash

9:30pm:
1 Kavli whole wheat cracker spread with ¼ cup 1% whipped cottage cheese

Totals: 1450 cals (136g carbs, 150g protein, 32.5g fat)

 

[jenscats5]

^^ Is this the more calories??

 

[Roonytunes]

^^ Is this the more calories??

Sadly...yes! I think it works out to about 1400-ish cals on non-training days and 1600-ish cals on training days with my new numbers. I do get to eat more complex carbs now and that's really the big change.

If you decide to go on the Savage nutrition program, this is what lies ahead. What I have now is considered a good amount of food. You have been warned!

 

[jenscats5]

Sadly...yes! I think it works out to about 1400-ish cals on non-training days and 1600-ish cals on training days with my new numbers. I do get to eat more complex carbs now and that's really the big change.

If you decide to go on the Savage nutrition program, this is what lies ahead. What I have now is considered a good amount of food. You have been warned!

Whew!! That'd be my comp prep diet......

 

[Roonytunes]

Whew!! That'd be my comp prep diet......

Well, you have to take my body weight into consideration. Even though it doesn't look like a lot, it is 13-15x my body weight, which is decent for cutting/maintanance. And I don't seem to have lost any strength. I still hit PRs and now with the added complex carbs, I'm feeling pretty satiated.

 

[jenscats5]

Well, you have to take my body weight into consideration. Even though it doesn't look like a lot, it is 13-15x my body weight, which is decent for cutting/maintanance. And I don't seem to have lost any strength. I still hit PRs and now with the added complex carbs, I'm feeling pretty satiated.

And that is a good thing!! Guess when I looked at the number it just seemed low-ish....

 

[Roonytunes]

Wed, Nov 15th

scale weight: 116lbs

5:45am: Upper Body Circuit

4 sets of:
12 assisted inner-grip pull-ups on Gravitron with 70lb assist
20 push-ups
15 seated shoulder presses with 12lb dbs
20 un-weighted tricep dips
12 seated full extension bicep curls with 10lb dbs

6:15am: 50 mins spinning

7:45am:
¼ cup oats mixed with:
1/3 cup 1% cottage cheese, ½ cup mashed banana, 1 tbsp pecans, pumpkin pie spice & Stevia

9:30am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia

9:45am:
1/3 cup 1% cottage cheese mixed with:
1 diced apple, pumpkin pie spice & Stevia

Noon:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
5 brussel sprouts

2:30pm:
Shrimp salad
- 2 oz shrimp
- ½ cup cherry tomatoes, 2 cups lettuce mix, onions
- 1 ½ tbsp balsamic vinegar as dressing

5pm:
3 oz grilled trout with two yellow peppers

7:15pm:
1 Kavli thin whole wheat cracker with 2 tbsp 1% cottage cheese

9pm:
Planned cheat - I had a dinner/drinks date
(had hoped to stick with clean food by picking a seafood restaurant and 2 glasses of wine, but somehow 2 vodka/sodas entered the picture...after which I came home and had a slice of chicken pizza, a candy bar and then topped it off with a clean snack of power butter, cottage cheese & raisins. Sigh! I'm disappointed with myself, but on the upside, my date was a lot of fun. I am still strugging ultimately to know how to enjoy myself and not end up feeling guilty. I purposely woke up at the crack of dawn to get a quick circuit in before spinning class even and ultimately I still feel like I screwed up)

Back on the wagon today!

 

[Roonytunes]

Thurs, Nov 16th

Scale weight: n/a

Woke up feeling hungover after 2 glasses of wine and 2 cocktails last night. However, I did not feel stuffed or sick from the late night eating, so I don't feel like I went crazy overboard. Spent some time today thinking about whether I eat so much after a little alcohol because I am genuinely hungry or just uninhibited.

Day improved when I got to work and saw my request for additional bonus $$ had been approved

I was also able to come home during lunch and nap for a bit. That definitely took care of the hangover and I was mostly fine for the rest of the day.

8am:
Papaya Smoothie (2 cups papaya, ½ scoop vanilla whey, water, Stevia)

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

10am:
1/3 cup 1% cottage cheese mixed with:
1 diced apple, 1 tbsp walnuts, pumpkin pie spice & Stevia

12:30pm:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
½ bag of Birds Eye steamed cauliflower and broccoli mix

2:30pm:
4 oz broiled seasoned chicken breast
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese
5 brussel sprouts

5:15pm:
Coffee-Protein Smoothie
(16 oz hazelnut coffee, ¼ cup unsweetened almond milk, 2 tbsp lean dessert protein powder, Stevia)

6:30pm:
50 mins spinning

815pm:
1 Jenny O lean turkey burger patty with 1 tbsp fresh salsa
2 oz seasoned potatoes mixed with ½ bag of Birds Eye steamed cauliflower and broccoli mix & seasoned with Mrs Dash

10:15pm:
2 oz grilled trout with ¼ cup black-eyed beans with onions topped with 1 tsp flax oil seasoned with red wine vinegar and Mrs Dash

Totals: 1405 cals (134g carbs, 148g protein, 32g fat)

 

[Roonytunes]

Fri, 11/17

Scale weight: 117lbs

Shameless bragging: I wore my new size 24 Seven jeans today with 4 inch heels & couldn't stop glancing at myself in every glass surface I passed because my lower body looked tighter and smaller than I've ever seen it before

7:45am:
2 shredded wheat biscuits mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp pecan, pumpkin pie spice & Stevia

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

10am:
1 sprouted corn tortilla spread with:
¼ cup pumpkin, 1/3 cup 1% cottage cheese, 2 mini boxes raisins & Stevia

12:15pm:
3 oz grilled trout with two orange peppers sliced & seasoned with Mrs Dash
3 oz baked sweet potato

2:15pm:
4 oz baked chicken breast with Mexican seasoning
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
1/2 bag Birdseye steamed cauliflower and broccoli mix

5pm: Coffee-Protein Smoothie
(16 oz hazelnut coffee, ¼ unsweetened almond milk, 2 tbsp protein powder, Stevia)

5:30pm: Lower Body Workout

Free Standing Squats:
Warmed up and practiced form for 3 sets before doing 21s:
1 set with bar + 20lbs
3 sets with bar + 30lbs

Smith Machine Squats (low with glutes out):
4 sets of 15 with bar + 70lbs

45 degree leg press with sled + 180lbs:
3 sets of (15 reps with feet together, high on sled + 15 reps with feet in v-shape)

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

9pm:
4 oz baked chicken breast with Mexican seasoning
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
1/2 bag Birdseye steamed cauliflower and broccoli mix

Totals: 1555 cals (182.5g carbs, 146g protein, 36.5g fat)

 

[Roonytunes]

Sat, Nov 18ths

Scale weight: 116.5lbs

6:45am:
Coffee-Protein Smoothie (16 oz hazelnut coffee, 2 tbsp protein powder, ¼ cup unsweetened almond milk, Stevia)
1 small banana

7:30am: Upper Body

Smith Machine Bench Press:
4 x 12 with bar + 50lbs

Wide Grip-Arched Back Assisted Pull-Ups on Gravitron:
2 x 12 with 70lbs assist
2 x 10 with 70lbs assist

Shoulder Superset:
2 x (12 Standing Rope V-Pulls at shoulder level with 47.5lbs with & 12 Lying Shoulder Overhead Raises with 35lbs – cable machine)
2 x (12 Standing Rope V-Pulls at shoulder level with 45lbs with & 12 Lying Shoulder Overhead Raises with 30lbs – cable machine)

9am:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

11am:
½ cup oats mixed with:
1 diced apple, 1/3 cup 1% cottage cheese, 1 tbsp walnuts, pumpkin pie spice & Stevia

2pm:
4 oz broiled chicken breast with s/f mexican seasoning
Yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge

5pm:
16 oz Starbucks coffee, 1/4 cup skim milk, 2 sweet n lows

6:30pm:
4 oz broiled chicken breast with s/f mexican seasoning
Yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge

I'm off to DC for the weekend for a party tonight. I'm hoping not to have to veer off program and am taking snacks.

Happy Saturday everyone!

 

[Roonytunes]

I'm baaack from DC. Had a great night and met tons of new people. Stuck to clean meals as posted but there was no way to sneak any snacks into my parties unfortunately. But I didn't do terribly. I had 2 glasses of red wine and then a small bowl of veggie/mushroom soup, some artichoke spinach dip and a few small slices of grilled chicken pizza for a late night dinner at about 10:30-11pm. I had a good bit of macros left for carbs, so hopefully I didn't mess up too bad. I woke up feeling fine so that's a sign I didn't overstuff myself.

 

[mermaid]

Woke up feeling hungover after 2 glasses of wine and 2 cocktails last night. However, I did not feel stuffed or sick from the late night eating, so I don't feel like I went crazy overboard. Spent some time today thinking about whether I eat so much after a little alcohol because I am genuinely hungry or just uninhibited.

That's an interesting thought. For me, it's the habit, a natural progression from alcohol to carb laden nibbles.

You're doing so well, Roons!!

 

[Roonytunes]

Thanks, Merm! I'm certainly trying to do as well as I can given circumstances. I think it definitely helps to think about how I handled it and what I can do better if it occurs again in the aftermath of each situation.

Sun, Nov 19th

My shoe purchases for the weekend (both in black leather):

http://www.ninewest.com/n/browse/product.s?source=search&productId=2775433

http://www.ninewest.com/n/browse/product.s?source=search&productId=2775566

7:45am:
16 oz Starbucks light note coffee, ¼ cup skim milk, 2 sweet n lows
1 Pure Protein bar

11:15am:
2 shredded wheat biscuits mixed with:
2/3 cup 1% cottage cheese, ½ cup mashed banana, 1 mini box raisins, 2 tbsp pecans, pumpkin pie spie and Stevia

2:15pm & 5:15pm:
4 oz baked chicken breast
yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

7:30pm:
1 small can tuna mixed with ½ cup white beans with cucumbers, onions, 1 tbsp balsamic vinegar & 2 tsp flax oil

10pm:
1/3 cup 1% cottage cheese mixed with 1 tsp flax oil

Complete rest day with catching up on sleep and lounging around. I do need to get some laundry done and prepare meals for tomorrow soon though.

Totals: 1475 cals (140g carbs, 150g protein, 32.5g fat)

 

[Roonytunes]

Mon, Nov 20th

Scale weight: 117lbs

6:15am: 50 mins disco spin class

7:45am:
½ cup oatmeal mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp pecans, pumpkin pie spice, Stevia

9:25am:
16 oz hazelnut coffee with ¼ cup unsweetened almond milk, Stevia

9:45am:
½ cup 1% cottage cheese mixed with 1 diced apple, pumpkin pie spice, Stevia

12:15pm:
4oz small whole white fish grilled with Mrs Dash
½ cup brown rice with 1 cup green beans mixed with ½ tsp flax oil

2:15pm:
4 oz baked chicken breast
Cucumbers
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

5:15pm:
Coffee-Protein Smoothie (16 oz hazelnut coffee, 2 tbsp protein powder with ¼ cup unsweetened almond milk, Stevia)

6:30pm:
30 mins Boot Camp
(series of push-ups, crunches, jumping jacks, mountain climbers, bicep curls, shoulder press/jumping squats)

4 sets of (15 reps of shoulder press with 12lb dbs + 15 reps of lat raises with 5lb dbs)

7:15pm:
4 oz baked chicken breast
Orange pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

9:15pm:
Orange pepper strips dipped in 1/2 cup whipped 1% cottage cheese mixed with 1 tsp flax oil
1/2 cup s/f jello

Totals: 1440 cals (135g carbs, 151g protein, 32g fat)

 

[treilin]

Thanks, Merm! I'm certainly trying to do as well as I can given circumstances. I think it definitely helps to think about how I handled it and what I can do better if it occurs again in the aftermath of each situation.

Sun, Nov 19th

My shoe purchases for the weekend (both in black leather):

http://www.ninewest.com/n/browse/product.s?source=search&productId=2775433

http://www.ninewest.com/n/browse/product.s?source=search&productId=2775566

I love the first pair. I used to have a similar pair, broke the heel off. So now I bought a bit of a different one. They kill my pinky toes but I love wearing them!

 

[Roonytunes]

I love the first pair. I used to have a similar pair, broke the heel off. So now I bought a bit of a different one. They kill my pinky toes but I love wearing them!

I got both these pairs in wide widths, so I'm hoping that'll make a difference. I have to test drive them on a long night out to see. Again, I am realizing comfort level of shoes & my patience + mood for the night, especially minus alcohol are very correlated

 

[Roonytunes]

Tues, Nov 21st

Scale weight: 117lbs

7:45am
Papaya Smoothie: (2 cups papaya, ½ scoop Vanilla whey, Stevia, Water)
1 slice toasted Ezekiel cinnamon and raisin bread

8:45am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia

10am:
1 sprouted corn tortilla mixed with:
½ cup pumpkin, 1/3 cup 1% cottage cheese, 1 mini box raisins and 2 tbsp pecans

Noon:
5 oz grilled squid seasoned with Mrs Dash with 3/4 cup brown rice, 1 cup green beans & 1 tbsp flax oil

2pm:
4 oz baked chicken
Orange pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

5pm:
4 oz baked chicken
Orange pepper strips
3 oz plain baked sweet potato

7:30pm: Upper Body

Chest Tri-set:
4 sets of (12 reps bench press with bar + 25lbs, 12 incline flys with 15lb dbs & 12 push-ups)

Back Tri-set:
4 sets of (12 reps seated row 65lbs/60lbs/50lbs/50lbs, 12 reps stiff arm pull-down 50lbs/50lbs/40lbs/40lbs & 12 reps assisted inner grip pull-ups on Gravitron with 85lbs)

Shoulder Superset:
12 reps lat raises with 8lb dbs & 15 reps shoulder presses with 12lb dbs
10 reps lat raises with 8lb dbs & 15 reps shoulder presses with 12lb dbs
2 sets of 10 reps lat raises with 8lb dbs & 12reps shoulder presses with 12lb dbs

<<was exhausted and hit failure with every body part tonight!>>

8:35pm:
PWO meal: ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

10pm:
1 Kavli whole wheat thin cracker spread with 1/3 cup 1% cottage cheese with 1tbsp flax oil
Celery sticks and orange pepper strips

Totals: 1680 cals (182g carbs, 142.5g protein, 36.5g fat)

 

[Roonytunes]

Wed, Nov 22nd

Scale weight:116.5lbs

6:15am: 50 mins spinning

7:45am:
½ cup oats mixed with:
½ cup banana, 1/2 cup 1% cottage cheese, 1 tbsp walnuts, pumpkin pie spice & Stevia

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

9:45am:
½ cup pumpkin mixed with 1/3 cup 1% cottage cheese, 1 mini box raisins & 1 tbsp pecans

12:30pm:
Turkey burger
- 1 Jenny O lean turkey burger patty with 2 tbsp salsa
- 1 Ezekiel sprouted bun
15 grilled asparagus stalks

2:30pm:
4 oz baked chicken
1 slice Ezekiel bread spread with 1 laughing cow light wedge cheese
Orange pepper strips

5:15pm:
Coffee Protein Smoothie (16 oz hazelnut coffee, 2 tbsp protein powder, 1 tsp flax oil, ¼ cup unsweetened almond milk, Stevia)

5:30pm: Lower Body

Leg Press (¼ rep at bottom + full rep):
15 reps with sled + 180lbs
3 x 15 reps with sled + 230lbs

Free Standing Squats:
4 x 15 with bar + 60lbs

Leg Extension + Leg Curls:
4 sets of 15 reps each with 70lbs ext & 60lbs on curls

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

8pm:
2 oz lean beef
3 oz plain sweet potato
Orange pepper strips

10pm:
Celery sticks eaten with 1/4 cup 1% cottage cheese & 1 tsp flax oil


Totals: 1595 cals (183g carbs, 145g protein, 36g fat)

 

[sbt2082]

HOwdy!! MEals are looking pretty yummmmmmy over here too MIss Roony HOpe you have a wonderful Thanksgiving

 

[Roonytunes]

HOwdy!! MEals are looking pretty yummmmmmy over here too MIss Roony HOpe you have a wonderful Thanksgiving

Thanks, duckie! I'm hiding out for Thanksgiving in my own house - never got into it but definitely love having the two days off work. I figure I eat plenty of turkey and sweet potato through the year that I don't have to eat it tomorrow

Have a great holiday yourself, girlie!

 

[Roonytunes]

Thurs, 11/23

Scale weight: 115lbs

No Thanksgiving celebration for me – just happy to have the day off and thankful to be away from the family

7:45am:
Coffee-Protein Smoothie (16 oz hazelnut coffee, ½ cup unsweetened almond milk, 1 tbsp peanut butter, 2 tbsp protein powder, Stevia)

8:30am: 55 mins Thanksgiving Turkey spin class

10:45am:
1/3 cup oats mixed with:
1/3 cup 1% cottage cheese, small banana, pumpkin pie spice, Stevia, s/f hazelnut syrup

1:30pm
4 oz baked chicken
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
Orange and yellow pepper slices

4:15pm:
4 oz grilled squid and 1 steamed bag of Birdseye Fresh cauliflower/broccoli mix seasoned with Mrs Dash

6:30pm:
4 oz baked chicken
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
Orange and yellow pepper slices

8:30pm:
3 oz grilled trout
1 cup brown rice with 1 cup green beans & 2 tsp flax oil

10pm:
Celery sticks eaten with 1/2 cup 1% cottage cheese
s/f jello

Totals: 1520cals (135g carbs, 148g protein, 34g fat)

 

[Roonytunes]

Fri, 11/24

Scale weight: 114.5lb

7:45am:
1/2 cup oats mixed with:
1/3 cup 1% cottage cheese, small banana, pumpkin pie spice, Stevia, s/f hazelnut syrup

10 am:
Coffee-Protein Smoothie (20 oz hazelnut coffee, ½ cup unsweetened almond milk, 1 tbsp peanut butter, 2 tbsp protein powder, Stevia)

11:30am: Upper Body

Chest Giant Set:
3 sets of (12 reps inner grip pull-ups with 85lb assist, 12 tricep dips with 85lb assist & 12 jumping push-ups)
2 sets of (12 reps inner grip pull-ups with 85lb assist, 12 tricep dips with 85lb assist & 12 jumping push-ups, 10 reps bench press with bar + 10lbs)

Shoulder/Back Superset:
4 sets of (12 reps upright rows on Smith Machine with bar + 10lbs, 15 reps of shoulder shrugs (lift and release) on Smith Machine with bar + 10lbs)

Arnolds:
4 sets of 12 alternating Arnolds with 12lb dbs

1pm:
PWO meal - ½ scoop whey mixed with 16 oz hazelnut coffee & 1 packet Stevia, 4 oz seasoned red potatoes

3:30pm:
4 oz baked chicken
orange and yellow pepper strips
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

5pm: Lower Body Shaping
30 mins of Firm Lower Body Sculpting workout DVD (lunge/squat variations) with 10lb dbs and a few sets of jumps and mat work thrown in

6pm:
2 oz grilled trout
1 cup brown rice with 1 cup green beans & ½ tbsp flax oil

9:45pm – 2 am: Date with hot 25 yr old
1 tuna sushi roll and 1 salmon sushi roll with brown rice
~8 oz red wine nursed through the night

2:30am
4 oz baked chicken
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
Orange pepper slices

Totals: Can't be exact but I didn't go over my limits for the day – I was much smarter about planning for the day so I knew what I had left over to consume when I went out. I also realized it helps to have a clean meal planned for when I get home after a late night so I don't binge or overeat. I'm really happy I was able to have a very enjoyable night out and not feel guilty about it.

 

[Roonytunes]

Sat, 11/25

Scale weight: 115lb

8am:
Coffee-Protein Smoothie (20 oz hazelnut coffee, ½ cup unsweetened almond milk, 1 tbsp peanut butter, 2 tbsp protein powder, Stevia)

9am: 50 mins spinning class

10:30am: 30 mins bootcamp class
(series of mountain climbers, squat thrusts, jumping jacks, push-ups, high jumps)

11:45am:
1/2 cup oats mixed with:
1/3 cup 1% cottage cheese, 1 diced apple, 1 tsp pecans, pumpkin pie spice, Stevia, s/f hazelnut syrup

2:15pm:
4 oz grilled trout and 1 cup green beans seasoned with Mrs Dash
2 oz plain baked sweet potato

5pm:
4 oz baked chicken
Orange pepper slices and cucumbers
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

7:30pm:
4 oz grilled squid
½ bag steamed cauliflower and broccoli mix

9:15pm
4 oz baked chicken
1 slice Ezekiel bread with 1 laughing cow light wedge cheese
½ bag steamed cauliflower and broccoli mix

10pm:
¼ cup pumpkin, ¼ cup 1% cottage cheese, 2 tsp butterscotch s/f jello pudding mix and s/f hazelnut syrup

Totals: 1500 cals (137g carbs, 150g protein, 32g fat)

 

[*Bunny*]

Breaking out the FIRM I see Nice job with everything roons. Have i told ya how proud i am of you?!

 

[Roonytunes]

Breaking out the FIRM I see Nice job with everything roons. Have i told ya how proud i am of you?!

I actually remember buying the FIRM 5 day abs because of you a long while back I'll have to dig that one up too. Yep, I'm figuring I need to start doing some sculpting/plyo/core type work again to complement the weight training. My butt is getting smaller, but it's also becoming droopy I picked up a David Kirsh book - 'sound mind, sound body" and he has some good ideas in there that I'm going to see if I can follow.

And thanks for the compliment, Bunns! I have changed so much, not just with my physique but also attitude, since I started posting on e/f and it couldn't have happened without you. I'm going to be treating myself to a nice pair of high end jeans again soon

 

[Roonytunes]

Sun, Nov 26th

Scale weight:114.5lbs

Took a day trip to NYC...I got my hair straightened (thermal reconditioning/Japanese straightening) there and so far, it looks good. But the real test is what it looks like after I wash it. The one snag is I can't pull it back for 48 hours so I'm going to have to work out without being able to put it up in a ponytail till then. Anyway, I packed my meals for the day (getting really good with this) so I didn't have any food issues.

Rest day although I purposely double-stepped up and down quite a few steep stairwells in the subway stations in Manhattan

7:30am:
16 oz hazelnut coffee, 1/4 cup unsweetened almond milk, Stevia
1 tbsp peanut butter

9am:
1/2 cup oatmeal mixed with:
1 diced apple, 1/3 cup 1% cottage cheese, pumpkin pie spice, stevia, s/f hazelnut syrup

Noon:
4 oz baked chicken with s/f mexican seasoning
1/2 bag steamed cauliflower and broccoli mix
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

3pm:
Celery sticks eaten with 2/3 cup 1% cottage cheese

5:15pm:
(eaten on a pavement while waiting for the bus because I forgot what madness would ensue on the streets with everyone trying to get home after thanksgiving weekend)
4 oz baked chicken with s/f mexican seasoning
1/2 bag steamed cauliflower and broccoli mix
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

8:45pm:
4 oz Jenny O lean turkey keilbasa
1/2 cup brown rice with 1 cup green beans and 1/2 tbsp flax oil

10:45pm:
1/2 cup 1% cottage cheese mixed with 1/4 cup pumpkin, 1 tsp s/f butterscotch jello & s/f hazelnut syrup

Totals: 1560 cals (135g carbs, 151g protein, 31.5g fat)

Can't believe how quickly this long weekend flew by...so NOT ready to go back to work tomorrow morning

 

[Roonytunes]

My own Jared (of Subway fame) inspired picture...these are the same jeans that I wore during our Detroit weekend for Tre's show in July. The scale weight hasn't changed, but obviously my body composition has:

http://i34.photobucket.com/albums/d143/ap5591/IMG_1419.jpg

 

[treilin]

My own Jared (of Subway fame) inspired picture...these are the same jeans that I wore during our Detroit weekend for Tre's show in July. The scale weight hasn't changed, but obviously my body composition has:

http://i34.photobucket.com/albums/d143/ap5591/IMG_1419.jpg

GOOD JOB!!!! C the hard work is payin off!

 

[jenscats5]

My own Jared (of Subway fame) inspired picture...these are the same jeans that I wore during our Detroit weekend for Tre's show in July. The scale weight hasn't changed, but obviously my body composition has:

http://i34.photobucket.com/albums/d143/ap5591/IMG_1419.jpg

Whoo hoo!! Looking F I N E there woman!!

 

[Roonytunes]

Thanks, ladies!

Sun, 11/27

Scale weight: 115lb

6:15am:
50 mins Disco Spinning

7:45am:
2 oz Jenny O lean turkey kielbasa
½ whole wheat English muffin with 1 tbsp peanut butter
Papaya Smoothie (1 cup papaya, water & stevia)

9:25am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia

10:15am:
1/3 cup 1% cottage cheese with 1 diced apple, pumpkin pie spice & Stevia

12:15pm:
3 oz grilled trout with 1 cup green beans seasoned with Mrs Dash
½ cup brown rice with 1 tsp flax oil

2:15:
4 oz baked chicken
5 brussel sprouts
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

5:15pm:
Coffee-Protein smoothie (16 oz hazelnut coffee, ¼ cup unsweetened almond milk, 2 tbsp protein powder, Stevia)

6:30pm:
30 mins boot camp class
(series of jumping jacks, planks, push-ups, squat thrusts, mountain climbers and various box jumps)

7:45pm:
4 oz baked chicken
½ cup white beans with tri-color peppers, onions and celery with 1 tbsp brown rice vinegar & 1 tsp flax oil

9pm
1/3 cup pumpkin, ½ cup cottage cheese, 1 tsp butterscotch s/f jello pudding mix and s/f hazelnut syrup :

Totals: 1480 cals (134g carbs, 152g protein, 32.5g fat)

 

[*Bunny*]

My own Jared (of Subway fame) inspired picture...these are the same jeans that I wore during our Detroit weekend for Tre's show in July. The scale weight hasn't changed, but obviously my body composition has:

http://i34.photobucket.com/albums/d143/ap5591/IMG_1419.jpg

ROONY!!! Remember the desicion making outfit hour we had?! Huge difference, seeing those first hand, wow! Belly shirts here you come... you're so hawt youll melt the snow!

 

[Will2BLean]

You look amazing! Great job!

 

[Roonytunes]

You look amazing! Great job!

Thanks, girl! I’ve seen your pics in your log and you look pretty darn fine too yourself

ROONY!!! Remember the desicion making outfit hour we had?! Huge difference, seeing those first hand, wow! Belly shirts here you come... you're so hawt youll melt the snow!

Awww, you da best, girlfriend! How could I forget our decision making outfit hour? And then we had Duckie running from room to room in shorts, jeans, shorts again, different shirt, different shoes, try on the jeans again Ahhhh, FUN memories!!

And Bunns, if I ever get abs like yours, I think I’ll be ripping up all my shirts in half to show ‘em off. Every top I own will become a belly shirt

 

[Roonytunes]

Tues, Nov 28th

Scale weight:114lbs

7:45am:
2 oz Jenny O lean turkey kielbasa
Papaya Smoothie (1 1/2 cups papaya, Stevia, water)
½ whole wheat English muffin with 1 tbsp peanut butter

8:30am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia

10am:
1/3 cup pumpkin mixed with 1/3 cup 1% cottage cheese, 1 tsp s/f butterscotch jello pudding mix with s/f hazelnut syrup

12:15am:
5 oz grilled trout with 1 cup green beans seasoned with Mrs Dash
1 cup brown rice with 1 tsp flax oil

2:15pm:
4 oz baked chicken
Diced tri-color peppers and cucumbers seasoned with Mrs Dash
1 slice Ezekiel bread with Laughing Cow light wedge cheese

5:30pm:
1/3 cup oats mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 1 tbsp pecans, pumpkin pie spice & Stevia

7:30pm: Lower Body

Smith Machine Squats
1 x 12 with bar + 70lbs
3 x 12 with bar + 90lbs

Leg Extensions:
1 x 15 with 70lbs
3 x 15 with 75lbs

Leg Curls:
4 x 12 with 55lbs

Hypers:
4 x 12 with 10lb plate

8:45 pm:
PWO meal – ½ scoop whey mixed with water, 4 oz seasoned red potatoes

9:45pm:
Celery sticks eaten with:
1/3 cup pumpkin mixed with 1/2 cup 1% cottage cheese, 1 tsp s/f butterscotch jello pudding mix with Stevia and s/f hazelnut syrup

Totals: 1710 cals (183g carbs, 146g protein, 36g fat)

 

[sbt2082]

WOw nice to see that calorie increase... are you feeling any different by eating more nowadays?? Just curious because I know I saw an increase in my workouts after adding some more food

 

[mermaid]

Fantastic progress Roons, though honestly, you were so tiny anyway! I can't believe the change! Just shows what hard work and consistency can do

 

[Roonytunes]

WOw nice to see that calorie increase... are you feeling any different by eating more nowadays?? Just curious because I know I saw an increase in my workouts after adding some more food

I can’t specifically pinpoint any difference to my workouts because I’ve just been getting stronger over time, but I will say the increased food intake has put me in a generally better mood overall…which makes me more motivated if that makes sense. I’ve also discovered some food combos that fill me up better or hit my comfort spot. e.g. 1 tbsp of peanut butter in the morning does wonders in suppressing my appetite and getting me through the morning. My Ezekiel bread slice with 1 laughing cow light wedge cheese is my comfort food that totally hits the spot, much like real bread and butter

Fantastic progress Roons, though honestly, you were so tiny anyway! I can't believe the change! Just shows what hard work and consistency can do

Thanks, Merm! Being tiny is not the same as being lean or taut sadly – in fact, sometimes I think I face a harder battle because of my smaller frame and body fat piling on in very specific areas only. I still have a long road ahead of me to lean out my lower body the way I want. But I am hopeful <fingers crossed>

 

[Will2BLean]

So, is eating that many calories hard mentally? I'm always so scared of eating more!

 

[Roonytunes]

So, is eating that many calories hard mentally? I'm always so scared of eating more!

No, it hasn't been too hard for me. It's only really been a 200-350 calorie jump for me at most, so it hasn't been a terribly huge adjustment. I'm feeling a lot more satiated and happier with the food choices I'm able to make now. My body seems to appreciate it more, as does my head.

I suggest making the progression to eating more somewhat gradual and it won't be that scary - increase by 200-300 cals/day for a while, see how your body responds and then go accordingly from there.

 

[Will2BLean]

No, it hasn't been too hard for me. It's only really been a 200-350 calorie jump for me at most, so it hasn't been a terribly huge adjustment. I'm feeling a lot more satiated and happier with the food choices I'm able to make now. My body seems to appreciate it more, as does my head.

I suggest making the progression to eating more somewhat gradual and it won't be that scary - increase by 200-300 cals/day for a while, see how your body responds and then go accordingly from there.

Eating more has been easy after my glutton-filled break. I'm just scared I'll get fat. Your pics and journal have definitely made me feel more at ease, though! Thank you!

 

[treilin]

Glad you C the difference with the calorie increase, and are mentally and physically on! I knew the other cals were 2 low by just your posts, and binge's.
Will2B it is some of a mental adjustment. I don't actually think about it any more. Just eat what's on the plan. I know SBT had an issue at first with upping her cals and decreasing her cardio. Like Roony said.. take it a day by day and you will see the difference. Like SBT who upped cals, decreased cardio, and also decreased body fat... So it's all trial and error.
Ohh and about that fit camp thing bring it on!!! Did I ever mention I almost became a drill instructor for basic training when I was in the military LOL

 

[ck2006]

My own Jared (of Subway fame) inspired picture...these are the same jeans that I wore during our Detroit weekend for Tre's show in July. The scale weight hasn't changed, but obviously my body composition has:

http://i34.photobucket.com/albums/d143/ap5591/IMG_1419.jpg

you could hoola hoop through a cheerio girl!! Nice job on the change of body comp! I am glad the increase is working well!

 

[Roonytunes]

Thanks, CK! And Tre always knows best!! I think I may end up crying in her bootcamp though

Wed, Nov 29th

Scale weight: 115lbs

6:15am: 55 mins spinning

7:45am:
1/3 cup oats mixed with:
1/3 cup 1% cottage cheese, small banana, 1 tbsp peanut butter, pumpkin pie spice & Stevia

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

10am:
¼ cup pumpkin mixed with 1/3 cup 1% cottage cheese, 1 tsp s/f butterscotch jello pudding mix, Stevia

Noon:
1 can sardines in soybean oil
1 cup brown rice & 1 cup green beans seasoned with Mrs Dash

2:15pm:
4 oz baked chicken breast
5 brussel sprouts
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

5pm:
4 oz Jenny O lean turkey kielbasa
5 brussel sprouts
4 oz baked plain sweet potato

7:15pm: Upper Body Circuit

3 sets of 12, 4th set with 15 reps, 5th set to failure (15/20/20/17/20):
Flat Bench with bar + 25lbs
Assisted pull-ups, wide grip with arched back on Gravitron with 85lbs
Shoulder Press with 15lb dbs
Bicep curls, full extension, 10lb dbs
Tricep push-downs, 47.5lbs

8:30pm:
PWO meal – ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

9:30 pm:
Celery sticks eaten with ½ cup cottage cheese mixed with ½ tbsp flax oil

Totals: 1660 cals ( 182g carbs, 141.5g protein, 36.5g fat)

 

[treilin]

Thanks, CK! And Tre always knows best!! I think I may end up crying in her bootcamp though

No, no, no crying.... I'll try to get you pissed off before I make u cry!

 

[Roonytunes]

Thurs, 11/30

Scale weight:115lbs

7:45am:
½ English muffin with 1 tbsp peanut butter
4oz Jenny O lean turkey kielbasa

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

10am:
1/3cup 1% cottage cheese mixed with 2 tbsp wheat germ & 1 diced apple with pumpkin pie spice & Stevia

12:30pm - 1:30pn:
Lunch Part 1 – department lunch with co-workers
4 medium grilled shrmip with salad (3 cups romaine, mushrooms, onions, cucumbers and some chopped tomatoes) & red wine vinegar
Lunch Part 2 – packed food at my desk because I knew I wouldn't get quality protein or carbs at the restaurant to fill me up
2 oz baked chicken with 1/4 cup white beans, tri-color peppers, onions & celery with brown rice vinegar

2:30pm:
2 oz baked chicken
5 brussel sprouts
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

5:15pm:
Coffee-Protein Smoothie (16 oz hazelnut coffee, 2 tbsp protein powder, ½ cup unsweetened almond milk, Stevia)

6:30pm:
50 mins spinning

8pm:
4 oz pink salmon
1 cup brown rice with 1 tbsp white beans & 1/2 cup green beans seasoned with Mrs Dash with ½ tsp flax oil

9pm:
Celery sticks eaten with:
1/2 cup 1% cottage cheese with 3 tbsp pumpkin, 1 tsp s/f jello pudding mix & stevia

Totals: 1530 cals (142g carbs, 149g protein, 32g fat)

*Edited to add*
Needed to throw in extra protein/fat meal last night. I think spinning took more out of me than should have.

10pm:
~1/2 cup 1% cottage cheese + 1 tbsp peanut butter
1/2 cup s/f peach jello

New Totals: 1710 cals (150 g carbs, 170g protein, 40g fat)

 

[sbt2082]

Meals and diet looking right on, as usual Way to keep up the great workout and stay so consistent... I'm proud of you!

 

[Roonytunes]

Meals and diet looking right on, as usual Way to keep up the great workout and stay so consistent... I'm proud of you!

Thanks, duckie! Means a lot coming from you Training has been very consistent, diet is getting better...not as perfect as you yet

 

[Roonytunes]

Fri, Dec 1st

Scale weight: 115.5lbs

Ugh, feel like I am going to get sick...the girl who did my nails two days ago was battling a cold and I had a bad feeling while sitting across from her. I'm hoping to still fight it, but had a case of the blahs today with the groggy head....jeans felt too tight, high heel boots hurt my feet, hair felt greasy and I had bad cravings for fat which I rarely do. Well, 3 tbsp of pb later, I feel better. And thank goodness I still had some Walden Farms 0 cal chocolate dip still sitting in my fridge. Hopefully the weekend will be better. Was supposed to go to NYC tomorrow, but may just hang out in the house and take it easy now...

7:45am:
½ cup oats mixed with:
1 banana, 1/3 cup 1% cottage cheese, 1 tbsp peanut butter, pumpkin pie spice & Stevia

9:25am:
16 oz hazelnut coffee, ¼ cup unsweetened almond milk, Stevia

10am:
½ cup pumpkin mixed with 1/3 cup 1% cottage cheese & 1 tsp s/f jello pudding mix and Stevia

Noon:
1 can sardines packed in soybean oil
1 cup brown rice with 2 cups green beans with Mrs Dash

2:15pm:
4 oz baked chicken
5 brussel sprouts
1 slice Ezekiel bread with 1 laughing cow light wedge cheese

5pm:
Coffee-Protein smoothie (16 oz hazelnut coffee, 2 tbsp protein powder, 1/4 cup unsweetened almond milk, Stevia)

5:30pm: Lower Body

Leg Press Strip-Downs:
4 sets of (8 reps at sled + 290lbs), (8 reps at sled + 200lbs) & (10 reps at sled + 110lbs)

Step-Ups with high box & 20lb dbs:
3 sets of 15 on each leg

Lunges on step:
1 sets of 15 with 10lb dbs
2 sets of 15 with 15lbdbs

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

8pm:
1/3 cup 1% cottage cheese, 2 tbsp peanut butter & ¼ cup Walden Farms s/f chocolate dip

10pm:
1/3 cup 1% cottage cheese with ½ cup pumpkin, 1 tsp s/f jello pudding mix & Stevia

Totals: 1780 cals (184g carbs, 150g protein, 44.5g fat)

 

[sbt2082]

Take it easy on working out if you aren't feeling so hot too hun and let your body recover a little bit Meals all looking good though, as always ANd I'd say your diet is just as on point as mine girlie!!!

 

[Roonytunes]

Take it easy on working out if you aren't feeling so hot too hun and let your body recover a little bit Meals all looking good though, as always ANd I'd say your diet is just as on point as mine girlie!!!

Thanks, girl, for your kind words. I went to bed a little early last night and feel much better this morning, so I am hopeful I have fought off whatever bug was trying to attack.

As for diet, well, I am still susceptible to off-program meals and a little wine here and there depending on the social schedule, whereas I notice cheats are near to none in your log. So I have to give credit where it's due. You have amazing willpower and dedication!!

 

[ck2006]

glad to hear your feeling better!