Roonytunes 2006

[needtogetaas]

lol why do you keep getting owned lol STOP IT the black out annoying... please ... behave

I cant stop hun.I am a bad bad man. I got enoff k to get rid of all the bombs but I dont mind it at all so why wast it.I like haveing the high k power so when I red some one I can take all there k.lol

 

[que_66]

Wed, Aug 2nd

Scale weight: 115.5lbs

I fit into a pair of size 25 jean capris today that my friend gave me as a gift and the waist is actually a little loose so I need a belt….but I’m happy that my lower body is slimming down!

2pm:
Cosmetic dental work (I got veneers put in so I no longer have any gap in between my two front teeth. The set I have in for now are just temporary, so I can’t comment yet. But I’m told the real ones which I’ll get in two weeks will look much better - I hope so!!)

WooHoo for needing a belt!

You already look fabulous!

 

[Roonytunes]

Thurs, Aug 3rd

Scale weight: 115lbs

I was rearranging some groceries this morning when I realized I’ve been misreading the Ezekiel cereal label. I thought it was for a 1 cup serving when it is really for a half cup. So my macros have been off by about 180 cals & 40g of carbs on the days that I’ve been eating that. Oops!

8:45am:
½ cup Back to Nature Classic Granola mixed with:
½ cup liquid egg whites
¼ cup skim milk
¼ apple diced

11:45am:
3 oz Italian seasoned marinated chicken breast with portabella mushrooms
Cold salad – onions, celery, green peppers, cucumbers, grape tomatoes with 1 tbsp Annie’s Naturals no-fat yogurt dressing

2:30pm:
Crab pasta
- ½ cup cooked brown rice pasta
- 6 oz crab meat sautéed with onion, garlic and broccoli rabe
- ½ cup petite diced tomatoes mashed with ½ avocado

5pm:
1 slice Ezekiel cinnamon & raisin bread
½ cup whipped 1% cottage cheese

5:30 pm: Upper Body Strength/Abs workout

Smith Machine Pull-ups (underhand grip) – 4 x 12
Smith Machine Military Press with no weight – 4 x 12
Smith Machine Push-up Claps – 3 x 15
Smith Machine wide grip push-ups – 2 x 15
Front Raises holding 20lb db in both hands – 4 x 10
5 unassisted dips
Triceps dips against bench – 3 x 20
Crunches - 3 x 15
Side Crunches - 3 x 12
V-cruches - 3 x 12
Stability ball pass-overs - 3 x10
Leg throw downs - 3 x 12

6:30pm:
55 mins spinning

7:45pm:
Home-made turkey burger (4 oz ground turkey with jerk seasoning, cumin & Mrs. Dash extra spicy) with side of portabella mushrooms sautéed in garlic.

10 pm:
1 tbsp peanut power butter

Totals: ~1290 cals (122g carbs, 124g protein, 29g fat)
Macros: 40c/40p/20f

 

[jenscats5]

Hi Roons!!

 

[Roonytunes]

Fri, Aug 4th

I’m starting my new diet today. I can’t post all the details (proprietary information, personalized for me, blah blah) but it’s not all that different in terms of calorie range or macros. If my calories seem a little higher, it’s only because I’m now tracking vegetables closely whereas before I did not (cucumbers, green peppers, onions & mushrooms are free on this plan though). I will be doing a slight zigzag in terms of low, high and medium with calories and the carbs, protein, fat ranges correspond accordingly.

My goal is to minimize weight loss but change body composition. I’m going to keep to my three days of lifting and doing plyo circuits. Cardio will be 5 days of 45 minutes.

Unfortunately, while I’m excited to start a new program, August is going to be a big challenge for me. I have three weekend trips – DC, San Fran and Chicago and they are all holidays so I doubt I will be able to behave. I do want to enjoy my time with friends, but I don’t want to lose all my hard work either. Again, it’s all about balance…..sigh!

Scale weight: 115lbs

8:45am:
1 slice Ezekiel cinnamon & raisin bread
1/3 cup whipped 1% cottage cheese mixed with 1/2 diced apple

10am: Upper Body workout

Incline Bench V-ups
4 sets of 15, ¼ rep from bottom + full rep, no weight

Incline Bench Cable Flys
12 reps, 9 reps, 9 reps, 10 reps with 10lbs on each side

V-Grip Lat Pull-down
1 set of 12, 70lbs
3 set of 12, 60lbs

Smith Machine Plyo Upright Row (lift up,release, catch, finish rep)
1 set of 15, no weight,
2 sets of 15, 10lbs
1 set of 30, 10lbs

Standing Rear Delt Rope Rows
4 sets of 10, 50lbs

11:10am: 45 mins cardio

10 mins, stairmaster, fat burning mode, level 8
10 mins, stair mill, , aerobic mode, double stepping, level 7
2.5 mins, treadmill, steady state jog at 6mph
10 mins, stairmaster, aerobic mode, level 10
8 mins, stair mill, aerobic mode, single stepping, level 10
2.5 mins treadmill, steady state jog at 6mph

12:10pm:
PWO smoothie - 1/2 scoop ON whey, 1 banana, water blended together

2pm:
Home-made turkey burger (4 oz ground turkey with jerk seasoning, cumin & Mrs. Dash extra spicy)
4oz baked sweet potato with Splenda and few dashes of pumpkin pie spice
Cold salad – green peppers, onions, 10 cherry tomatoes, cucumbers with brown rice vinegar & pepper

5pm:
6 oz cooked shrimp
½ cup diced tomatoes with ½ avocado mashed as dip
1 cup steamed broccoli

It is my last day at home before I report to a new client next Monday and head back to work so I treated myself to an hour deep tissue massage and pedicure/manicure

7:45pm:
3 Kavli thin whole grain crisp breads dipped in ¼ cup whipped 1% cottage cheese

9:45pm
5 oz Carne Asada seasoned chicken and 1 cup steamed broccoli sautéed in garlic and shallots

Totals: ~1325 cals (146g carbs, 144g protein, 28g fat)

 

[jenscats5]

Fri, Aug 4th

I’m starting my new diet today. I can’t post all the details (proprietary information, personalized for me, blah blah) but it’s not all that different in terms of calorie range or macros. If my calories seem a little higher, it’s only because I’m now tracking vegetables closely whereas before I did not (cucumbers, green peppers, onions & mushrooms are free on this plan though). I will be doing a slight zigzag in terms of low, high and medium with calories and the carbs, protein, fat ranges correspond accordingly.

My goal is to minimize weight loss but change body composition. I’m going to keep to my three days of lifting and doing plyo circuits. Cardio will be 5 days of 45 minutes.

Unfortunately, while I’m excited to start a new program, August is going to be a big challenge for me. I have three weekend trips – DC, San Fran and Chicago and they are all holidays so I doubt I will be able to behave. I do want to enjoy my time with friends, but I don’t want to lose all my hard work either. Again, it’s all about balance…..sigh!

Scale weight: 115lbs

Totals: ~1325 cals (146g carbs, 144g protein, 28g fat)

Looking forward to reading what you'll be posting as I'm very very interested in your program & the guidance you're receiving.....good luck!!

Love love love sushi!! I input it into fitday based on what you measured last week.....LOL

 

[Roonytunes]

Looking forward to reading what you'll be posting as I'm very very interested in your program & the guidance you're receiving.....good luck!!

Thanks, Jens! I'm curious myself on how it'll work out for me....fingers crossed!

 

[Roonytunes]

Sat, Aug 5th

Scale weight: 114.5lbs

Inspired by talking jeans with Bunny in Detroit, I decided to take the plunge & invest in new ones. Much to my surprise, I’ve gone down three sizes!! I’m now the proud owner of new pairs of regular Sevens and Citizens jean capris

8:30am:
French Toast with cottage cheese and banana
- 1 slice Ezekiel cinnamon & raisin bread dipped in 1/4 cup egg whites and grilled with Pam
- Topped with 1 sliced cooked banana & ¼ cup whipped 1% cottage cheese

10:15am: 45 mins cardio

16 mins treadmill work
- 3 min warm-up @ 4mph, 0% incline
- 2 min running @ 6mph, 1 min running @7mph, 0% incline
- 2 cycles at 4mph of 1 min @6% incline, 1 min @8% incline, 1min @10%incline
- 2 min running @ 6mph, 1 min running @7mph
- 1 min cool down jog @ 5mph, 0% incline

25 mins of Boot Camp Class
- 5 sets of 10 jumping jacks & 5 squat thrusts
- 10 sets of 10 mountain climbers
- 6 sets of 10 straddle jumps (box with 3 risers)
- 5 sets of 10 box jump-ups (box with 3 risers)
- 5 sets of 10 jump-overs (box with 2 risers)
- 5 sets of 10 star jumps
- Ab crunch holds at various stances + 2 sets of 15 of hip thrusts

4 mins Stairmill (Manual mode)
- 1 min double step at level 8
- 1 min single step at level 8
- 1 min single step at level 7
- 1 min double step at level 7

11:35am:
3 oz grilled chicken seasoned with Paprika
Salad (1 cup lettuce, 10 grape tomatoes, onions, cucumbers, celery, mushrooms) with 1 tbsp Cindy’s Kitchen Mango Salsa Vinaigrette dressing
4 oz baked sweet potato with a few dashes of Splenda & pumpkin pie spice

2:45pm
6oz cooked shrimp
1 apple

5:45pm:
3 oz broiled salmon seasoned with Mrs Dash Extra Spicy
1 cup steamed broccoli

8:45pm:
Pumpkin-Cottage Cheese wrap
- 1 cup whipped 1% cottage cheese mixed with ½ cup pumpkin & few dashes of pumpkin pie spice & Splenda
- 1 Ezekiel sprouted mini tortilla

Totals: 1400 cals (160g carbs, 152g protein, 29g fat)

 

[Roonytunes]

Sun, Aug 6th

Scale weight: 114lbs

Heading to NYC this morning to see the Fitness America show – quite a few girls I met at Cathy’s camp two weeks ago are competing, so I’m looking forward to cheering for them. Meals 2, 3 & 4 are packed for the road. Times and sequence may change, but content will not.

8:15am:
½ cup Ezekiel golden flax cereal mixed with:
1 cup skim milk
1 apple

11:30am:
¾ cup cottage cheese mixed with:
¾ cup TJ’s Very Cherry Berry blend (frozen cherries & berries)

2:30pm:
3 oz grilled chicken seasoned with Paprika
¼ cup red kidney beans
1 cup green beans sautéed with garlic, onions, mushrooms and seasoned with 1/3 tbsp lite soy sauce

5:30pm:
3 oz broiled salmon seasoned with Mrs Dash Extra Spicy
1 cup green beans sautéed with garlic, onions, mushrooms and seasoned with 1/3 tbsp lite soy sauce

8:45pm:
4oz tilapia seasoned with Paprika and cooked with1 cup diced tomatoes, onions, mushrooms & seasoned with Mrs Dash Extra Spicy and Cayenne Pepper
¼ cup brown rice

Totals: 1160cals (136g carbs, 127g protein, 23g fat)

 

[ck2006]

Sun, Aug 6th

Scale weight: 114lbs

Heading to NYC this morning to see the Fitness America show – quite a few girls I met at Cathy’s camp two weeks ago are competing, so I’m looking forward to cheering for them. Meals 2, 3 & 4 are packed for the road. Times and sequence may change, but content will not.

8:15am:
½ cup Ezekiel golden flax cereal mixed with:
1 cup skim milk
1 apple

11:30am:
¾ cup cottage cheese mixed with:
¾ cup TJ’s Very Cherry Berry blend (frozen cherries & berries)

2:30pm:
3 oz grilled chicken seasoned with Paprika
¼ cup red kidney beans
1 cup green beans sautéed with garlic, onions, mushrooms and seasoned with 1/3 tbsp lite soy sauce

5:30pm:
3 oz broiled salmon seasoned with Mrs Dash Extra Spicy
1 cup green beans sautéed with garlic, onions, mushrooms and seasoned with 1/3 tbsp lite soy sauce

8:45pm:
4oz tilapia seasoned with Paprika and cooked with1 cup diced tomatoes, onions, mushrooms & seasoned with Mrs Dash Extra Spicy and Cayenne Pepper
¼ cup brown rice

Totals: 1160cals (136g carbs, 127g protein, 23g fat)

Good Morning, have a great time!