Roonytunes 2006

[Roonytunes]

General goals for 2006:

1) Make fitness and a clean eating lifestyle a high priority
2) Continue daily logging on EF
3) Find ways to enjoy life that do not revolve around eating/drinking
4) Appreciate my weekly cheat meal without going overboard
5) Consume less alcohol overall for my general well-being
6) Try to get rid of as much of my estrogenic fat deposits as possible which translates to consistency in a tight diet and keeping up my cardio/strength training routine.
7) Take a break when and as needed from the regime (acceptable reasons = vacations and other special occasions), but make sure to get right back on when I can

Eating Plan

Include the following foods in daily diet:

Carbs:
Oats, oat bran, brown rice, brown rice cakes, spelt or sprouted bread, sweet or regular potatoes, brown rice pasta, fibrous veggies, berries and other fruit

Protein:
Whey, egg whites, chicken, turkey, salmon, tuna, shellfish, cottage cheese

Fats:
Almonds and other nuts, peanut butter and other nut butters, flax or olive oil

Would like to consume 10-12X body weight in calories 6 days a week with one cheat meal on the 7th day

Workout Plan

Cardio – 5 to 6 times a week
Strength training – 3 times a week with my trainer plus some ab work, fitness videos & pilates thrown in where possible

Stats:

Age – 32
Weight – tends to vary between 121to 125lbs
Body Fat (last measured in mid December) – 15.9%
I don’t want to get too obsessed with numbers. I just want to be lean, healthy, better proportioned and fit in 2006.

Here I go….

 

[Roonytunes]

Tues, 1/3

Back from 4 day vacation where I ate and drank just about everything and anything...like many other ladies on the board, I felt I needed to get it all out of my system since after today, I was back on program. I'm not sure that was the best idea!

Scale weight: 121.5lbs

7am: 40 mins cardio
20 mins elliptical trainer in cross-trainer mode
8 mins stairmill in varying intervals
12 mins elliptical trainer in steady-state mode

9am:
2 scoops whey mixed with water

noon:
3.5 oz marinated chicken breast
grilled veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
2 brown rice cakes

2:30pm:
3.5 oz marinated chicken breast
grilled veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
2 brown rice cakes

4pm:
3 oz marinated chicken breast
15 almonds

7pm:
5 oz cooked shrimp
steamed broccoli
2 tbsp ANPB

Totals: ~1300cals (55g carbs, 177g protein, 38g fat)
Macros: ~15c/55p/30f

Good to be back!!

 

[scorpiogirl]

Good luck with your goals! Happy New Year!

 

[buffalogal]

We've missed you RT!!

 

[mermaid]

Go Roony, Go Roony, Go Roony!!!!!

 

[Roonytunes]

Thanks ladies!! I missed you all very much too. Without you guys, I seem to have a constant hand to mouth motion going on

I am embarrassed to even think about how much I consumed while I was gone from here.

Here's to a fabulous 2006 to us all on reaching our goals....

 

[treilin]

Good luck with your goals lady!!

 

[Roonytunes]

Wed, 1/4

Scale weight: 123lbs

9am:
3 oz broiled salmon
1/2 cup brown rice
1/4 cup blueberries

noon:
3 oz marinated chicken breast
sauteed veggies: broccoli, spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

2:30pm:
3 oz broiled salmon
1/2 cup brown rice
steamed broccoli

4:30pm:
3 oz marinated chicken breast
sauteed veggies: broccoli, spinach, eggplant, mushrooms, hot peppers
15 almonds

6:30pm: chest/back/shoulders

3 sets of 10 reps:
chest press (20# dbs, 25# dbs, 25#dbs)
pushups
flys with 15# dbs

3 sets of 10 reps:
lat pulldown with v-grip (65#, 60#, 60#)
assisted wide grip pullups on gravitron (115#, 100#, 100#)
standing upright rows with 45#

3 sets of 10 reps:
shoulder press on upside down bosu ball (10#, 15#, 15#)
lat raises on upside down bosu ball with 5# dbs
lying overhead cable pull-downs with 40#

7:30pm: 30 mins cardio
10 mins elliptical in steady state mode
10 mins treadmill - 3.2 @ 15% incline
10 mins elliptical in steady state mode

8:20pm:
PWO shake of 1 scoop whey mixed with water

10pm:
4 oz cooked shrimp
steamed broccoli

Totals: ~1220cals (86g carbs, 152g protein, 30g fat)
Macros: 30c/50p/20f

Really glad to be back in my routine again!

 

[Roonytunes]

Thurs, 1/5

Scale weight: 124.5lbs

9am:
3 oz broiled salmon
1/2 cup brown rice
1/4 cup blueberries

11:30am:
3 oz marinated chicken breast
sauteed veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

1:45pm:
3 oz marinated chicken breast
sauteed veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

4pm:
3 oz marinated chicken breast
15 almonds

6:45 pm: Lower body workout

Smith Machine:
4 x 15 Squats with 40lb plates

Leg Press:
5 x 12 - 20 sec hold from 1/4 at the bottom and then full reps with 90lb plates

Lying leg curls
4 x 15 with 45lbs

Calf Raises
3 x 15 with 25lbs

7:45pm: 35 mins cardio
30 mins on stairmill on fat burn mode - level 7
5 min cool down on elliptical

8:30pm:
PWO shake of 1 scoop whey mixed with water

9:30pm:
4 oz cooked shrimp
steamed broccoli
1 tbsp ANPB

Totals: ~1300 cals (80g carbs, 160g protein, 34g fat)
Macros:~25c/50p/25f

I feel rejuvenated!

 

[Sassy69]

That's an awesome feeling isnt' it?!

 

[Roonytunes]

It is an awesome feeling, Sassy...one that I'd really like to hold on to!

Fri, 1/6

Scale weight: 125.5lbs

7am: AM cardio
15 mins elliptical in cross-trainer mode
5 rounds of boxing
10 mins of stairmill in varying 10sec interval mode
10 mins of elliptical in steady-state mode

9am:
Mixed in a bowl:
½ cup oat bran
1 scoop vanilla whey powder
¼ cup blueberries
¼ tbsp pumpkin pie spice

11:45am:
3 oz marinated chicken breast
sautéed veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

2pm:
3 oz marinated chicken breast
sautéed veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

4:30pm:
3 oz marinated chicken breast
15 almonds

7:15pm:
4 oz broiled salmon
steamed broccoli

10pm:
1 scoop chocolate whey mixed with water
1 tbsp ANPB

Totals: ~1360 cals (83g carbs, 166g protein, 37g fat)
Macros:~25c/50p/20f

Keeping to my 2006 goals and staying in this Friday night….I’m studying instead to try to pass a certification for work.

 

[iceprincess]

Looking Good Girl!! Happy New Year and best of luck with your goals in the new year!! Know that we are behind you 100%!!

 

[Roonytunes]

Sat, 1/6

I feel like I may be getting sick I’m loading up on zinc, vitamin c and Airborne today. I am in a groove and would HATE for that to be interrupted right now!

Scale weight: 124lbs

10:15am: AM Cardio
18 mins on elliptical in steady-state mood
30 mins high intensity boot camp class (pushups, jumping jacks, squat thrusts etc.)
7 mins cool down on elliptical

12:25pm:
4 oz steamed chicken
½ cup brown rice
steamed broccoli florets

2:25pm:
8 oz cooked shrimp
½ cup brown rice
steamed broccoli florets

4:45pm:
2 oz steamed chicken
steamed broccoli florets
¼ cup pecans

5pm:
Met with friend at coffee shop and drank hot tea.

7:30pm
3 oz marinated chicken breast
steamed broccoli florets
15 almonds

10:30pm:
1 scoop whey mixed with hot water...had a hot chocolate feel to it

Totals cals: ~1290 cals (72g carbs, 156g protein, 41g fat)
Macros: ~20c/50p/30f

I am *still* feeling sick despite all the precautions and resting today

 

[buffalogal]

Hope you start to feel better hun!

 

[iceprincess]

Hope you get to feeling better soon RT!! Being sick is NO fun!!

 

[mermaid]

Keep downing the VitC and zinc. Do you take any kind of vitamin supplements daily? When looking in Fitday at your vitamin balances are you low in zinc and Vit C? I was every day, hence I now take a zinc supp and eat a little more fruit (even though it's not the best food for cutting).

Hope you feel better soon

 

[mermaid]

OK, going to ask another of my silly questions:

You said that you have learned not to eat carbs and fat in the same meal. Why not? How has this helped? I can't find a definitive answer on my searches.

Thanks RT

 

[Roonytunes]

OK, going to ask another of my silly questions:

You said that you have learned not to eat carbs and fat in the same meal. Why not? How has this helped? I can't find a definitive answer on my searches.

Thanks RT

It's not a silly question at all, Mermaid. This seems to be one of the popular debates here on EF. I don't have the etiquette to explain it, but basically this is what was suggested to me eons ago, when I first posted my sample diet by Shadow. Since he's an expect, I just have been following it since blindly.

Basically, I was told to not eat complex carbs and fats in the same meal. It is okay to mix fibrous veggies and EFAs in the same meal though. You may have better luck if you search on the diet forum on why. Or hopefully someone else will jump in and explain this theory better. Sorry I can't be more helpful!

 

[Roonytunes]

Sun, 1/7

Thanks for the get well wishes, everyone. I think they must have worked a little since I am feeling better. I dropped the zinc and vitamin c routine and just went the cold meds route last night. My nose isn’t running anymore. I do take a daily vitamin, Mermaid, but people around me seem to get sick often unfortunately.

Scale weight: 123lbs

REST DAY

9:30am:
1 scoop whey mixed with water
¼ cup pecans

11:30am: Brunch with friends
(was supposed to be cheat meal, but decided with all the holiday eating I did this past long weekend, I could wait to indulge)

~ 6 oz seared tuna with 1/4 cup avocado relish

This turned out to be pretty good. No real regrets about not choosing the chocolate chip waffle instead

2:30pm:
7 oz cooked shrimp
½ cup brown rice
steamed broccoli

5:30pm:
3 oz broiled salmon
2 brown rice cakes
½ cup blueberries

8:30pm:
3 oz salmon
steamed broccoli

No totals for the day since I don’t have the macros for the meal I ate out today

 

[scorpiogirl]

Glad you're feeling better, RT! Doesn't it just tick you off when you see people sneezing all over everything or knowing their sick and they come to work and give it to you anyway?!?!?

I have people who come in to the studio, tell me they feel like crap and then go back and cough and sneeze while their in the tanning bed. As soon as they leave, I get out the lysol and spray the whole room down......can't stand that!!!

Looks like you're doin' pretty dern good with the diet!!!

 

[buffalogal]

Way to go RT on the meal out!!

I have to ask though, what exactly does salmon taste like? Hard to believe I've never had it, but the more I watch Emeril make it on his show, the more I want to try it. I like fish, if it doesn't have a "fishy" taste to it and was just wondering before I decided to try it.

 

[Roonytunes]

Way to go RT on the meal out!!

I have to ask though, what exactly does salmon taste like? Hard to believe I've never had it, but the more I watch Emeril make it on his show, the more I want to try it. I like fish, if it doesn't have a "fishy" taste to it and was just wondering before I decided to try it.

Thanks, BG! In my opinion, salmon has quite a fishy taste...definitely stronger than most other fish. So I'm not sure if you'd like it. But maybe you can try out a small piece and see? It is a good source of Omega-3!

 

[Roonytunes]

Mon, 1/8

Scale weight: 122.5lbs

6:45am: AM Cardio
15 mins elliptical in crosstrainer mode
5 rounds of boxing
10 mins of stairmill in varying 10sec intervals
15 mins elliptical in steady-state mode
According to HRM, 596 cals burned

9am:
3 oz broiled salmon
1/2 cup brown rice
1/4 cup blueberries

11:45am:
3 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

2pm:
11:45am:
3 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

4pm:
2.5 oz spiced chicken breast
15 almonds

6pm:
1 tbsp all natty PB

6:30pm: Lower body workout

Smith Machine:
1x12 squats with 3 sec hold at bottom with 40lbs
4x12 squats with 3 sec hold at bottom with 40lbs

45 degree Leg Press:
1x15 full reps with 140lbs
3x15 slower full reps with 160lbs
1x20 slower full reps with 160lbs

Step-ups:
3 sets of (10 step ups on each leg followed by 5 step ups on each leg) with 20lb dbs

8pm:
PWO shake of 1 scoop whey mixed with water

9:30pm:
3 oz broiled salmon
steamed broccoli

Totals: ~1275 cals (~79g carbs, 150g protein, 37g fat(
Macros: ~25c/50p/25f

I was made fun of today by my co-workers for bringing in a mini food scale to weigh my chicken breasts but I like to know how much protein I'm eating.

 

[buffalogal]

I was made fun of today by my co-workers for bringing in a mini food scale to weigh my chicken breasts but I like to know how much protein I'm eating.

I imagine they're the co-workers who eat they're lunch out of the vending machine or local fast-food restaurant too.

 

[Roonytunes]

Tues, 1/10

Scale weight: 122.5lbs

6:30am:
50 mins spinning class

9am:
1/2 cup cooked oat bran with 1 cup liquid egg whites
1/4 cup blueberries
1 packet splenda and pumpkin pie spice for flavor

11:45am:
3 oz spiced chicken breast
sauteed veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
2 brown rice cakes

2pm:
3 oz spiced chicken breast
sauteed veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
1 brown rice cake

4:15pm:
3 oz spiced chicken breast
1/4 cup pecans

7:15pm:
4 oz cooked shrimp
roasted brussel sprouts
1 tbsp ANPB

9:25pm: Ab work
3 x 20 v-crunches
3 x 30 bicycle crunches
3 x 30 flutter kicks
3 x 45 sec plank position hold

10pm:
1 scoop whey mixed with water

Totals: ~1370 cals (74g carbs, 169g protein, 38g fat)
Macros: ~25c/50p/25c

 

[Roonytunes]

Wed, 1/11

Scale weight: 122.5lbs

7:15am: 45 mins cardio
30 mins elliptical in crosstrainer mode (avg hr 75%)
5 mins stairmaster in varying intervals (avg hr 85%)
10 mins elliptical in steady state mode (avg hr 75%)

9am:
1/2 cup oat bran cooked with 1 packet splenda
1 cup liquid egg whites
1/4 cup blackberries (inspired by Buffalo Gal!)

11:45am:
4 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

2pm:
4 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

4:15pm:
2 oz spiced chicken breast
sauteed veggies - spinach, mushrooms, hot peppers
15 almonds

7:15pm:
2 oz spiced chicken breast
1/2 tbsp flax oil

8pm: Upper body workout

Chest superset:
5 sets of (12 reps of flys with 15lb dbs + 12 reps chest press with 20lb dbs)

Back superset:
3 sets of (12 reps of upright row with 45lbs + 12 reps of lat pulldown with v-grip with 50lbs)

Shoulder superset:
2 sets of (12 reps of lat raises with 5lbs + 12 reps of shoulder press with 15lbs)
2 sets of (12 reps of lat raises with 5lbs + 12 reps of shoulder press with 10lbs)

Bis/Tris:
3 sets of 12 bicep curls (25lbs, 22.5lbs, 22.5lbs) alternated with tricep pulldowns (50lbs, 50lbs, 40lbs)

9:15pm:
PWO shake of 1 scoop whey mixed with water

10:45pm:
2 tbsp ANPB

Totals: ~1470 cals (89g carbs, 177g protein, 47g fat)
Macros: ~25c/45p/30f

 

[scorpiogirl]

I was made fun of today by my co-workers for bringing in a mini food scale to weigh my chicken breasts but I like to know how much protein I'm eating.

When I encounter dumb people, I just tell them ignorance is bliss. The just kinda' scratch their heads and look at you - lol

 

[Roonytunes]

Thurs, 1/12/06

Scale weight: 124lbs

Day off!!

9am:
½ cup oat bran cooked
1 cup liquid egg whites
¼ cup blackberries
1 packet splenda and pumpkin pie spice for flavor

11am:
¾ cooked brown rice pasta
¼ cup organic spicy pasta sauce
4 oz cooked shrimp

2pm:
3 oz broiled salmon
4 brussel sprouts
1 brown rice cake

4:30pm: Lower body workout

Free standing squats with bar:
2 x 15 with bar, no weight, with 3 sec hold at bottom
2 x 15 with 10lbs, with 3 sec hold at bottom
2 x 15 with 20lbs, with 1 sec hold at bottom

45 degree leg press:
2 x 12 with 180lb plates
2 x 12 with 230lb plates

Lying leg curls:
3 x 12 with 45lbs with 1 sec hold at top
1 x 15 with 45lbs with 1 sec hold at top

5:30pm: Cardio/Abs
15 mins elliptical in cross-trainer mode
10 mins stairmill in 20 sec varying intervals
10 mins ab work class
(2 x 100 quarter crunches, 2 x 20 half leg raises, 1 x 30 side bends with 8lb db, 1 x 10 standing alternating toe touches, plank holds, 1 x 40 oblique knee-bent crunches on each side)
5 min cool down on elliptical in steady state mode

6:45pm:
PWO shake of 2 scoops whey mixed with water

8:15pm:
4 oz cooked shrimp
4 brussel sprouts

10:15pm
2 tbsp ANPB

Totals: ~1345 cals (102g carbs, 154g protein, 32g fat)
Macros: 30c/50p/20f

 

[iceprincess]

Looking good RT!! Your coworkers are just jealous of your dedication and self control! No worries, take it as a compliment

 

[Roonytunes]

Friday, 1/13

Scale weight: 122.5lbs

7am: AM cardio
25 mins elliptical in cross-trainer mode (avg hr: 80 to 85%)
5 rounds of boxing
10 mins stairmill in varying 10 sec intervals
10 mins elliptical in steady-state mode
According to HRM: 615 cals burned

9am:
1/2 cup cooked oat bran
1 cup liquid egg whites
1/4 cup blackberries
1 packet splenda and pumpkin pie spice for flavor

11:45am:
3 oz spiced chicken breast
sauteed veggies: eggplant, spinach, asparagus, mushrooms, hot peppers
2 brown rice cakes

2:15pm:
3 oz spiced chicken breast
sauteed veggies: eggplant, spinach, asparagus, mushrooms, hot peppers
2 brown rice cakes

4:15pm:
3 oz spiced chicken breast
15 almonds

6:45pm:
1 scoop whey mixed with water
1/4 cup pecans

9pm:
3 oz cooked shrimp
1 oz brussel sprouts

Totals: ~1370 cals (86g carbs, 161g protein, 41g fat)
Macros: ~25c/45p/30f

 

[mermaid]

OMG, you are on a roll. I can sense some serious determination here. How are you feeling? Anything in particular motivating you?

Awesome

 

[Roonytunes]

OMG, you are on a roll. I can sense some serious determination here. How are you feeling? Anything in particular motivating you?

Awesome

THANKS, mermaid! I'm glad that my determination shows. I feel GREAT and am loving being back in my routine!!

I think starting a new year, making resolutions and re-evaluating my fitness goals is really motivating me right now. I have a couple of challenging weekends coming up in Feb (weekend trip to Miami, friend visiting & staying with me etc.) so I know I have to get in gear and prepare for those curveballs while I can.

Have a wonderful weekend, girlfriend!

 

[Roonytunes]

Sat, 1/14

Scale weight: 123.5lbs

10am: Cardio/Boot Camp
30 mins elliptical in cross-trainer mode with increasing incline/resistance
2 x15 hanging leg raises
25 mins Cardio Boot Camp (push ups, squat thrusts, jumping jacks, mountain climbers, step jumps etc.)
10 min Stairmill in increasing 10 sec intervals

Noon:
1 cup cooked oat bran
1 cup liquid egg whites
handful of blackberries

2pm:
4 oz steamed chicken
½ cup brown rice
steamed broccoli florets

4:15pm:
4 oz steamed chicken
½ cup brown rice
steamed broccoli florets

6:30pm:
1 scoop whey mixed with water
2 tbsp ANPB

9:30pm:
4 oz cooked shrimp
steamed broccoli florets
1/8 cup pecans

Totals: ~1425 cals (99g carbs, 162g protein, 39g fat)
Macros: ~30c/45p/25f

 

[Roonytunes]

Sun, 1/15

Scale weight: 122lbs

10:40am: HIIT training - Outdoor Stair Running (in windy/cold weather )

8 intervals of combinations of double-step fast walk or quick jog up steep path of 100 steps with slow stroll back down

HRM shows ~400 cals burned

I did this with an outdoor activity group in my neighborhood that I finally got the nerve to join. I can see this being a regular activity, not to mention I found these trail steps which have always been only a couple of blocks from where I live, that I never knew about!

11:45am:
½ cup cooked oat bran
1 cup liquid egg whites
¼ cup blueberries

2:30pm:
3 oz broiled salmon
½ cup brown rice
steamed broccoli florets

5:45pm
4 oz broiled salmon
½ cup brown rice
steamed spinach

7:45pm:
1 scoop whey mixed with water
2 tbsp ANPB

10pm:
6 oz cooked shrimp
15 almonds
steamed spinach

Totals: ~1370 cals (94g carbs, 150g protein, 43g fat)
Macros: ~25c/45p/30f

 

[buffalogal]

I did this with an outdoor activity group in my neighborhood that I finally got the nerve to join. I can see this being a regular activity, not to mention I found these trail steps which have always been only a couple of blocks from where I live, that I never knew about!

Isn't it a blast to do a group workout! Makes the time go by sooo much quicker and it's a lot more enjoyable. Glad to see you're able to mix things up a little once in awhile. Keeps the cardio from going stale.

 

[Roonytunes]

Mon, 1/16

Day off!

Scale weight: 121.5lbs

9:15am:
1 cup liquid egg whites mixed with 1 scoop whey

11am: Upper body workout

Chest:
1 x 15 incline chest press with 45lb bar, no weight
4 x 15 incline chest press with 45lb bar + 5lbs

Plate-Loaded Lat Pull Downs:
4 x 15 with 70lb plates added

Chest:
4 x 15 alternating shoulder presses with 10lb dbs

Bi/Tris:
Continuous set on cable machine:
4 x 10 Tricep pull downs with 40lbs
4 x 10 Bicep curls (25lbs, 20lbs x 3)

Noon: 50 mins Cardio

Alternated 3 cycles of 10 mins elliptical in cross trainer mode with 2 cycles of 10mins stairmaster in varying interval mode

1:45pm:
3.5 oz broiled salmon
½ cup brown rice (almost, I was scraping the bottom of the container)
steamed spinach

3:45pm:
3 oz broiled salmon
3 unsalted brown rice cakes
steamed spinach

5pm:
1 hour full body massage

6:15pm:
3 oz cooked shrimp
1/4 cup pecans

8:30pm:
CHEAT MEAL
(At Morimoto, the Iron Chef’s restaurant for those of you who watch food network)
4 oz Pinot Noir
9 sushi pieces
7 sashimi piece
A few bites of chocolate tart dessert
* I was finally able to have a cheat meal without gorging*

Totals (before cheat meal): ~970 cals (55g carbs, 111g, 33g fat)

 

[nelmsjer]

* I was finally able to have a cheat meal without gorging*

Congrats, RT! Great job!

 

[scorpiogirl]

Hey RT! Just a thought, but have you thought about really kicking up the calories on your cheat day? It helps give your body a good shove. Ever tried it?

Looking great!

 

[Roonytunes]

Hey RT! Just a thought, but have you thought about really kicking up the calories on your cheat day? It helps give your body a good shove. Ever tried it?

Looking great!

Hey SG! If you read my log last year, you knew I binged at all my weekly cheat meals and totally kicked up the calories. I actually think I managed to undo a few days of clean eating with that so I'm trying to do it a little differently this year. I started a thread about it earlier and was given some sound advice by Sassy and a few others to just eat till I'm full on cheat meals without pigging out.

Of course, there will be those special meals and weekend vacations (the next one is coming up on Feb 10th) where I'll just let loose a little....thanks for checking in on me!

 

[scorpiogirl]

Hey SG! If you read my log last year, you knew I binged at all my weekly cheat meals and totally kicked up the calories. I actually think I managed to undo a few days of clean eating with that so I'm trying to do it a little differently this year. I started a thread about it earlier and was given some sound advice by Sassy and a few others to just eat till I'm full on cheat meals without pigging out.

Of course, there will be those special meals and weekend vacations (the next one is coming up on Feb 10th) where I'll just let loose a little....thanks for checking in on me!

Well, not necessarily pigging out all at once until you feel like a stuffed pig (although I do that sometimes lol), but more than just one cheat on your cheat day. It was just a thought.....I didn't know it was something you have already tried......and it doesn't work the same for everyone. I'm glad you're seeing results with what you're doing now!

 

[*Bunny*]

Hey SG! If you read my log last year, you knew I binged at all my weekly cheat meals and totally kicked up the calories. I actually think I managed to undo a few days of clean eating with that so I'm trying to do it a little differently this year. I started a thread about it earlier and was given some sound advice by Sassy and a few others to just eat till I'm full on cheat meals without pigging out.

Of course, there will be those special meals and weekend vacations (the next one is coming up on Feb 10th) where I'll just let loose a little....thanks for checking in on me!

I am curious to see how this works for you and the sticky fat issue (moderating the cheats a little, or a lot hehe ) . How is that going anyway? Have you seen anymore Fat Loss in the problem areas in general? Sorry it's been a while, trying to play catch up.

 

[Roonytunes]

I am curious to see how this works for you and the sticky fat issue (moderating the cheats a little, or a lot hehe ) . How is that going anyway? Have you seen anymore Fat Loss in the problem areas in general? Sorry it's been a while, trying to play catch up.

Hey Bunns! I miss ya, girl

The sticky fat is still there (even at 14-15% bf), but I think is slowly becoming progressively better. My trainer who does my measurements and body fat seems to think I need to get down to a low body fat like 10-11% for that to melt...but she also tells me it's not as bad as I make it to be. I hope she's right. I too hope that moderating the cheats will help me get the progress I want this year, but still keep me sane.

 

[Roonytunes]

Tues, 1/17

Scale weight: 122.5lbs

6:30am: 50 mins spinning class
According to HRM, 400 cals burned

9am:
1 cup liquid egg whites
1 scoop whey powder
1 tbsp ANPB

11:45am:
3 oz spiced chicken breast
grilled veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

2:30pm:
3 oz spiced chicken breast
grilled veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

4:30pm:
3 oz spiced chicken breast with hot peppers
15 almonds

6:30pm: 20 mins abs class
(fitball crunches, scissors, flutter kicks, oblique crunches, bicycles etc.)

7:45pm:
4 oz ahi tuna steak
steamed spinach
1/4 cup pecans

That was supposed to be my last meal, but hunger hit again at 9pm. I cannot study feeling like that.

9pm:
1/2 cup cottage cheese with 2 packets splenda and 2 tbsp pumpkin pie spice
1/8 cup pecans

Totals: 1495 cals (59g carbs, 185g protein, 57g fat)
Macros: 15c/50p/35f

Back to studying....good night all!

 

[Roonytunes]

Wed, 1/18

Scale weight: 123.5lbs

7am: Cardio/Sprint Drills

15 min elliptical in steady state mode
30 mins HIIT speed/agility drills (ladder drills & sprints combined with some ab work)
5 min cooldown on elliptical

9am:
1/2 cup oat bran with pumpkin pie spice and 1 packet splenda
1 cup liquid egg whites
1/4 cup blueberries

Noon:
3 oz marinated chicken breast
sauteed veggies - eggplant, spinach, mushrooms and hot peppers
2 brown rice cakes

2pm:
3 oz marinated chicken breast
sauteed veggies - eggplant, spinach, mushrooms and hot peppers

4pm:
3 oz marinated chicken breast
2 brown rice cakes

6:30pm:
1/2 cup cottage cheese
1 tbsp ANPB

8pm: Upper body workout

Chest supersets:
1 x 12 pec dec with 40lbs + 15 pushups
3 x (12 alterating one arm pec dec with 35lbs + 15 pushups)

Lat Pulldowns with wide grip bar:
1 x 15 with 50lbs
4 x 15 with 40lbs

Arnold Shoulder Presses:
5 x 15 with 10lb dbs

Bicep curl machine:
4 x 12 with 20lbs

9:15pm:
PWO shake of 1 scoop whey mixed with water

Totals: ~1210 cals (84g carbs, 160g protein, 22g fat)
Macros: ~30c/55p/25f

 

[iceprincess]

Back to studying....good night all!

If you don't mind me asking, what are you studying?

You are really doing a great job - keep it up!! Since you have been eating pretty clean for about three weeks now and exercising regularly, do you feel a difference in your body physically? How is your energy level?

 

[Roonytunes]

If you don't mind me asking, what are you studying?

You are really doing a great job - keep it up!! Since you have been eating pretty clean for about three weeks now and exercising regularly, do you feel a difference in your body physically? How is your energy level?

IP, I'm studying for my project management certification (PMP). It's somewhat similar to what a CPA would be to the accounting world. I haven't taken a major exam in so long and my memory isn't what it used to be. I can't wait to get it over and done with (hopefully in Feb!).

As for energy levels, I am still feeling good. I'm a bit surprised that I haven't lost any scale weight with the clean eating and added cardio, but I'm trying to be patient about that. I am going to see if I can get my body fat tested this weekend so I have a base number to start the new year with.

 

[Roonytunes]

Thurs, 1/19/06

Scale weight: 123lbs

7:15am: 45 mins Cardio
15 mins elliptical in cross-trainer mode (HRM in 70-75% range)
10 mins stairmill in intervals (HRM in 85-90% range)
5 mins elliptical in cross-trainer mode (HRM in 80% range)
10 mins stairmill in intervals (HRM in 85-90% range)
5 mins elliptical cool down in steady-state mode

9am:
½ cup oat bran
1 cup liquid egg whites
¼ cup blueberries
1 packet splenda and pumpkin pie spice for flavor

12:30pm:
1 turkey burger patty topped with spinach and eggplant
2 brown rice cakes

2:30pm:
1 scoop diced chicken grilled with spinach, eggplant, mushrooms and hot peppers
2 brown rice cakes

4:30pm:
1 scoop diced chicken grilled with spinach, eggplant, mushrooms and hot peppers
15 almonds

7pm: Lower body workout

Smith Machine Wide Leg squats/Closed feet 45 degree Leg Press Supersets:
15 reps (Smith Machine with 40lbs & Leg Press with 90lbs)
15 reps (Smith Machine with 60lbs & Leg Press with 180lbs)
2 x 15 reps (Smith Machine with 60lbs & Leg Press with 230lbs)

Alternating Leg Extensions:
4 x 15 reps with 20lb on each alternating leg

Standing Leg Curls:
1 x 15 reps with 10lbs on each alternating leg
3 x 15 with 15lbs on each alternating leg

Hyperextensions:
3 x 15 reps with no weight

8:15pm:
PWO shake – 1 scoop whey mixed with water

10:15pm:
4 oz broiled ahi tuna
steamed spinach
15 almonds

Totals: ~1370 cals (80g carbs, 176 protein, 43g fat)
Macros: 20c/50p/30f

 

[iceprincess]

IP, I'm studying for my project management certification (PMP). It's somewhat similar to what a CPA would be to the accounting world. I haven't taken a major exam in so long and my memory isn't what it used to be. I can't wait to get it over and done with (hopefully in Feb!).

WOW!! That is very impressive - best of luck with that! We will look forward to hearing how it goes and wating to celebrate with you when it is ALL OVER (LOL)!!

As for energy levels, I am still feeling good. I'm a bit surprised that I haven't lost any scale weight with the clean eating and added cardio, but I'm trying to be patient about that. I am going to see if I can get my body fat tested this weekend so I have a base number to start the new year with.

Be patient and your hard work and dedication WILL pay off!! Let us know how the numbers on your bf% test turn out. You are doing great!

 

[scorpiogirl]

Be patient and your hard work and dedication WILL pay off!! Let us know how the numbers on your bf% test turn out. You are doing great!

Absolutely....just keep tweeking and you'll find something that works for you.....(but I'm sure you already know that )

 

[Roonytunes]

Thanks IP and SG for your encouragement. I really hope both of you are right and I will be able to see the results I'm looking for soon. But both of you definitely keep me inspired and motivated!!

Fri, 1/20

Scale weight: 121.5lbs

7:15am: Cardio

15 mins elliptical in cross-trainer mode (light to medium intensity)
25 weighted ab crunches on machine with 10lbs
5 rounds of boxing (medium to high intensity)
10 mins stairmill in varying 10 sec interval mode (high intensity)
5 min cooldown on elliptical

9am:
1/2 cup oat bran
1 cup liquid egg whites
1/4 cup blueberries
1 packet splenda and pumpkin pie spice for flavor

Noon:
3 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
2 brown rice cakes

2:15pm:
3 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
2 brown rice cakes

4:30pm:
3 oz spiced chicken breast
15 almonds

7:30pm:
3 oz spiced chicken breast
steamed spinach
1/4 cup pecans

9:45pm:
1/2 cup cottage cheese mixed with 1 packet splenda and pumpkin pie spice
8 almonds

Totals: ~1390cals (83g carbs, 163g protein, 47g fat)
Macros: 25c/45p/30f

I will be spending another exciting Friday night studying

 

[scorpiogirl]

9:45pm:
1/2 cup cottage cheese mixed with 1 packet splenda and pumpkin pie spice

I will be spending another exciting Friday night studying

Hmmmm, this cottage cheese mix sounds interesting. I may have to try that one!

So did you resist the temptation to party last night.....you party animal you?!?! lol

 

[Roonytunes]

Hmmmm, this cottage cheese mix sounds interesting. I may have to try that one!

So did you resist the temptation to party last night.....you party animal you?!?! lol

This cottage cheese concoction is pretty yummy. It has some resemblence to pumpkin pudding. Another alternative is to just mix some real pumpkin (the canned kind where the only ingredient is pumkin).

I am NO LONGER a party animal in 2006! I've had half a glass of wine and we're 21 days into the month. Not bad, huh? Let's see how long I last!!

 

[scorpiogirl]

This cottage cheese concoction is pretty yummy. It has some resemblence to pumpkin pudding. Another alternative is to just mix some real pumpkin (the canned kind where the only ingredient is pumkin).

I am NO LONGER a party animal in 2006! I've had half a glass of wine and we're 21 days into the month. Not bad, huh? Let's see how long I last!!

WTG!!!!! [

 

[Roonytunes]

Sat, 1/21

Scale weight: 121lbs

The trainer who usually does my body fat pinches apparently has no time to see me this weekend, so I didn’t get an updated bf% reading as planned.

I went grocery shopping instead early this morning. I was finally able to locate the lean, ground turkey Sassy told me about and also got some scallops and red cabbage which were inspired by SG’s log

10am: Cardio/Bootcamp

20 mins elliptical in cross-trainer mode (med intensity)
30 mins bootcamp class (ab crunches, pushups, jumping jacks, squat jumps, shoulder press/bicep curls, dead lifts, knee jumps)
10 mins stairmill in intervals (high intensity)
10 mins elliptical in steady incline mode (med intensity)

12:15pm:
4 oz broiled salmon
½ cup brown rice
steamed spinach

2:35pm:
½ cup oatmeal cooked
1 cup liquid egg whites
1 packet splenda/pumpkin pie spice for added flavor

4:45pm:
3 oz cooked lean ground turkey
½ cup brown rice
steamed spinach

7:45pm:
7 oz broiled scallops (SG, these were yummy! I used vinegar & pepper as marinade)
steamed french beans
¼ cup pecans

9:45
7 oz cooked shrimp
raw red cabbage with apple cider vinegar
15 almonds

Totals: ~ 1435 cals (98g carbs, 164g protein, 45g fat)
Macros: ~25c/45p/30f

The party animal is at home on this Saturday night too. But I do have dinner scheduled with friends tomorrow so I’ll be getting my cheat meal in for the week

 

[scorpiogirl]

The trainer who usually does my body fat pinches apparently has no time to see me this weekend, so I didn’t get an updated bf% reading as planned.

I went grocery shopping instead early this morning. I was finally able to locate the lean, ground turkey Sassy told me about and also got some scallops and red cabbage which were inspired by SG’s log

Well, that's a bummer!!! Hopefully this week?

I LOVE seafood and chicken is really on my last nerve lately. I can sit and eat raw cabbage or turnips all day long! I hope you get refreshed with some new foods!

 

[Roonytunes]

Sun, 1/22

Scale weight: 121lbs

10:30am: Running stairs (with my outdoor stair climbing group)

Terrain: 100 steps broken up into 10 flights of 10 steps with 4 feet in between

Warm-up: Walk 3 times up and down
8 HIIT lags: 4 single step runs with walk back down alternated with 4 double step walks with walk back down
Cool down: Walk 4 times up and down

According to HRM: ~600 cals burned

I got talked into a stair climb charity run (53 floors/1019 steps) at the end of Feb. It’ll be nice to have a goal amidst this cardio madness.

12:30pm:
Protein waffles
(1/2 cup of finely blended oatmeal, ¾ cup liquid egg whites, ½ scoop vanilla whey, 1 tbsp unsweetened apple sauce, 1 packet splenda, few dashes of pumpkin pie spice)

I had a bit too much batter for my waffle maker, so I will use ½ cup liquid egg whites instead next time.

2:45pm:
3 oz cooked shrimp
handful of green beans
1 brown rice cake

4:45pm:
3 oz cooked shrimp
handful of green beans

7pm to 10pm:
CHEAT MEAL
Roast suckling pig dinner accompanied by numerous Tapas dishes at new Spanish restaurant with a party of ten

I will admit it was a LARGE cheat meal. It included 3 sangrias and a few bites of a chocolate sampler dessert alongside a good hunk of roast pork with a layer of skin and numerous Tapas dishes (squid, octopus, duck on flat bread, croquettes, spicy potato, cheeses, chickpeas, tuna paste, potato wedges, charcuterie meats etc. etc.)….luckily, Tapas dishes are small, so I got a taste of everything

Let's see how my body reacts to the kick up in calories. I also popped 9 Sesapures today, so I hope that helps with some of the bloat.

Back to the grind of clean eating and cardio tomorrow….

 

[nelmsjer]

Sun, 1/22

10:30am: Running stairs (with my outdoor stair climbing group)

Terrain: 100 steps broken up into 10 flights of 10 steps with 4 feet in between

Warm-up: Walk 3 times up and down
8 HIIT lags: 4 single step runs with walk back down alternated with 4 double step walks with walk back down
Cool down: Walk 4 times up and down

According to HRM: ~600 cals burned

I got talked into a stair climb charity run (53 floors/1019 steps) at the end of Feb. It’ll be nice to have a goal amidst this cardio madness.

[/I]

That is REALLY cool! IP and I would love to do something like that! Have fun training for it and watch your achilles tendons, knee alignment, and ankle flexibility. Take care of yourself.

 

[mermaid]

Oh, those protein waffles sound really yummy.......

(I'm trying not to think about the Sangria, LOL)

 

[scorpiogirl]

7pm to 10pm:
CHEAT MEAL
Roast suckling pig dinner accompanied by numerous Tapas dishes at new Spanish restaurant with a party of ten

I will admit it was a LARGE cheat meal. It included 3 sangrias and a few bites of a chocolate sampler dessert alongside a good hunk of roast pork with a layer of skin and numerous Tapas dishes (squid, octopus, duck on flat bread, croquettes, spicy potato, cheeses, chickpeas, tuna paste, potato wedges, charcuterie meats etc. etc.)….luckily, Tapas dishes are small, so I got a taste of everything

Let's see how my body reacts to the kick up in calories. I also popped 9 Sesapures today, so I hope that helps with some of the bloat.

Back to the grind of clean eating and cardio tomorrow….

Whew! GIRL!!!! This will satisfy the palate(sp), huh?!?!?!

 

[Roonytunes]

That is REALLY cool! IP and I would love to do something like that! Have fun training for it and watch your achilles tendons, knee alignment, and ankle flexibility. Take care of yourself.

Thanks N for making some good points. I am trying to stretch well after my outdoor step workout to be careful. I am also going for endurance over speed at this point. I have to make sure that I don't exhaust my calves and quads since I still want to get a solid lower body workout in at the gym.

 

[Roonytunes]

Oh, those protein waffles sound really yummy.......

(I'm trying not to think about the Sangria, LOL)

I got jealous reading about your protein pancakes, but that would involve me having some cooking skills to get the pancakes on and off a skillet without them burning or crumbling into bits So I had to improvise and throw everything in a non-stick waffle maker that beeps when its done. They aren't exactly soft and fluffy waffles, but they'll do for now.

And yeah, those damn Sangrias were really yummy too. But let's not talk about them.

 

[Roonytunes]

Whew! GIRL!!!! This will satisfy the palate(sp), huh?!?!?!

YUP!! I actually belong to a dining group but obviously haven't been going too regularly anymore. I try to wait for dinners/restaurants that I really want to try and then try to schedule a cheat meal around 'em. But this one was worth it. Most of my cravings are now satisfied for a while.

 

[Roonytunes]

Mon, 1/23

Scale weight: 123lbs

No carb post cheat meal day...

7am: 50mins cardio

5 mins warmup on elliptical
10 mins on stair mill - varying 10 sec intervals
10 mins on stairmaster - varying 10 sec intervals
20 mins on stairmill - varying 20 sec intervals
5 mins cooldown on elliptical

According to HRM: 520 cals burned

8:35am:
Smoothie
(1 cup liquid eggwhites, 1 scoop Rocky Road whey, 1 tbsp ANPB, 1/2 cup ice)

Noon:
3 oz spiced chicken breast
grilled veggies - broccoli, eggplant, mushrooms, hot peppers
1/8 cup almonds

2:30pm:
3 oz spiced chicken breast
grilled veggies - broccoli, eggplant, mushrooms, hot peppers

4:30pm:
3 oz spiced chicken breast
1/8 cup almonds

7pm: Upper Body workout

Chest Supersets:

3 sets of 12 reps (flys with 15lb dbs + incline bench press with 20lb dbs)
1 set of 15 reps (flys with 15lb dbs + incline bench press with 20lb dbs)

Back:

Assisted pull-ups (my trainer held my feet and helped push me up)
3 sets of 6, 4th set of 8

Low Rows
1 x 10 with 55lbs
3 x 12 with 50lbs

Shoulders:

Shoulder Press Machine
5 x 15 of 25lbs

Lat Raises
4 x 15 with 5lb dbs

8:15pm:
PWO shake of 1 scoop whey mixed with water

10pm:
3 oz cooked turkey
Approx 1 cup red cabbage with apple cider vinegar
1/4 cup pecans

Totals: ~1440 cals (39g carbs, 180g protein, 67g fat)
Macros: ~10c/50p/40f

 

[iceprincess]

Assisted pull-ups (my trainer held my feet and helped push me up)
3 sets of 6, 4th set of 8

Great job RT!! I LOVE it when woman are training with pull-ups!!

 

[Roonytunes]

IP, I hope to do one full pull-up on my own soon...that's my near term goal!

Tues, 1/24

Scale weight: 123lbs

Day off Work/Study At Home Day

6:30am:
50 mins spinning class
According to HRM – 350 cals burned

I ended up falling back asleep after showering. I am so tired these days with a full plate. I woke up again at 9:45am. Oops!

10am:
½ cup oatmeal
¾ cup liquid egg whites
1 tbsp unsweetened apple sauce
½ cup Fage Greek yogurt
¼ cup blueberries
pumpkin spice for added flavor

12:30pm:
7 oz broiled scallops seasoned with black pepper
steamed spinach
½ cup brown rice

3:30pm:
2 oz broiled salmon
steamed spinach
½ cup brown rice

6pm:
3 oz cooked turkey
¼ cup cooked green beans
1/8 cup almonds

7pm – 8pm:
Body sculpting class
(lunges, squats, shoulder presses, bicep curls, push-ups, hip flexor mat work, oblique crunches etc.)

9 pm:
4 oz cooked turkey
raw red cabbage with apple cider vinegar
1/8 cup almonds

Totals: ~1320 cals (107g carbs, 156g protein, 30g fat)
Macros: ~30c/50p/20f

 

[scorpiogirl]

I ended up falling back asleep after showering. I am so tired these days with a full plate. I woke up again at 9:45am. Oops!

Sometimes you just gotta' catch some ZZZZZ's! Lord knows, you're not lazy! You ALWAYS have SOMETHING going on - all training aside!

 

[buffalogal]

Just checkin' in RT! Still looking good, as usual...

 

[Roonytunes]

Thanks for the empathy, SG and I'm happy to see you back, BG!!

Wed, 1/25

Scale weight: 122lbs

7am: 30 mins HIIT training
Speed/Agility training with sprints, side shuffle/back shuffle drills, hops, ab work etc.

8:30am:
2 slices Eziekal bread
tuna salad (1 can small tuna, 1 tbsp fage yogurt mixed with vinegar and pepper)

11:15am:
3 oz broiled salmon
1/2 cup brown rice
cooked spinach

1:15pm:
3 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
2 brown rice cakes

3:15pm:
1.5 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
1/8 cup almonds

5:15pm
2 oz spiced chicken breast
grilled veggies -spinach, mushrooms, hot peppers
1/8 cup almonds

7:30pm: Lower body training

Free standing barbell squats:
3 x 15 with bar + 20lbs
1 x 15 with bar + 30lbs

Smith Machine squats:
4 x 15 with 70lb plates

Leg Press with wide spaced legs (target hamstrings):
1 x 15 with 110lb plates
3 x 15 with 160lb plates

Lying leg curls:
4 x 15 with 50lbs
8:45pm:
PWO shake - 1 scoop whey mixed with water and crushed ice

10:15pm:
3 oz cooked turkey
Raw red cabbage with vinegar
1/4 cup pecans

Totals: 1410 cals (90g carbs, 166g protein, 44g fat)
Macros: ~25c/50p/25f

 

[*Bunny*]

Great job RT!! I LOVE it when woman are training with pull-ups!!

Me too ... Wide Grips at that ... one of things that helped my lat-a-tat-tats grow

 

[buffalogal]

Me too ... Wide Grips at that ... one of things that helped my lat-a-tat-tats grow

Wow! If your lats are partly the result of wide-grips I'm definitely going to start throwing them in.

 

[Roonytunes]

Thurs, 1/26

Scale weight: 122.5lbs

8:30am:
1/2 cup oat bran
1 cup liquid egg whites
1/4 cup blueberries
1 packet splenda, pumpkin pie spice for seasoning

11:15am:
3 oz broiled salmon
1/2 cup brown rice
cooked spinach

1:30pm:
1 turkey burger patty
grilled eggplant slices with hot peppers
2 brown rice cakes

4pm:
2.5 oz diced chicken bits mixed in and grilled with spinach, broccoli, eggplant and hot peppers
15 almonds

7pm: Upper body workout (new chest, shoulder and bicep records for me to be able to complete all 4 sets without help with these db weights )

Chest Press:
4 x 12 with 25lb dbs

Wide grip lat pulldowns:
4 x 12 with 55lbs

Shoulder Press:
4 x 12 with 20lb dbs

Bi/Tri Supersets:
4 x 12 sitting bicep curls with 15lb dbs and 4 x 12 skull crushers with 10lbs dbs

8pm: 35 mins cardio

20 mins on elliptical in increasing incline mode
10 mins on stairmaster in varying random short intervals
5 mins cooldown on elliptical in steady state

9pm:
PWO shake - 1 scoop ON whey mixed with water

10:15pm:
2.5 oz diced chicken bits mixed in and grilled with spinach, broccoli, eggplant and hot peppers
1/2 tbsp flax oil

Totals: 1390 cals (92g carbs, 155g protein, 44g fat)
Macros: 25c/45p/30f

Feelin' good

 

[wlmcrae]

7pm: Upper body workout (new chest, shoulder and bicep records for me to be able to complete all 4 sets without help with these db weights )

Woo woo! Great job! I hope to get up to those kind of weights - some day!

 

[nelmsjer]

Thurs, 1/26

7pm: Upper body workout (new chest, shoulder and bicep records for me to be able to complete all 4 sets without help with these db weights )

Feelin' good

That is AWESOME!

Now, what is your plan for progression?

 

[iceprincess]

Thurs, 1/26

7pm: Upper body workout (new chest, shoulder and bicep records for me to be able to complete all 4 sets without help with these db weights )


Feelin' good

You are looking good RT!! Congrats on the new PR - isn't that an awesome feeling!!

PS - how are the pullups coming along??

 

[mermaid]

You are looking good RT!! Congrats on the new PR - isn't that an awesome feeling!!

What she said ^^^ Awesome

 

[Roonytunes]

Thanks everyone! I am still gloating over last night's personal records!

Woo woo! Great job! I hope to get up to those kind of weights - some day!

Wlm, you will! I am the proud owner of neon pink 2lb dbs which is where I started before I knew better. There also was a time when my arms used to hurt when I washed my hair because that's how weak I was. Sadly, I'm not kidding!!

That is AWESOME!

Now, what is your plan for progression?

I work with a trainer. So we're going to keep working on getting me stronger.

My near-term goals are to 1) grow my shoulders to match my lower body proportions and to get them to look more capped 2) be able to do one full pull up on my own soon (I want to be IP when I grow up! )

 

[Roonytunes]

Fri, 1/27

Scale weight: 124lbs
(I seem to be holding water, but not sure why. Sometimes too many veggies seem to bloat me....)

7am: Cardio/Abs

15 mins elliptical in cross-trainer mode
5 rounds of boxing
3 sets of ab work in between boxing rounds (lying full range motion of leg raises, lying crossover full range leg raises for obliques, 3 sets of hanging knee ups with 10 sec hold after 15 reps)
10 mins stairmill in varying intervals
10 mins cooldown on elliptical in steady-state mode

9am:
1/2 cup oatmeal
1 cup liquid egg whites
1/4 cup blueberries
1 packet splenda and pumkpin pie spice for flavor

Noon:
3 oz spiced chicken breast
steamed veggie medley - eggplant, mushrooms, hot peppers
2 brown rice cakes

2:15pm:
3 oz spiced chicken breast
steamed veggie medley - broccoli, spinach, mushrooms, hot peppers
2 brown rice cakes

4:15pm:
3 oz spiced chicken breast
steamed veggie medley - broccoli, spinach, mushrooms, hot peppers
15 almonds

7:45pm:
4 oz cooked turkey
raw red cabbage with apple cider vinegar

10pm:
1/2 cup cottage cheese
1 tbsp ANPB

IP and Nelm, I got powdered Gatorade today in Lemon-Lime flavor. I'm a bit nervous about how it'll taste with Vanilla whey, but I'll find out on Monday after my next training session. I'll report back!

Totals: ~1330 cals (82g carbs, 172g protein, 31g fat)
Macros: 25c/55p/20f

 

[scorpiogirl]

7pm: Upper body workout (new chest, shoulder and bicep records for me to be able to complete all 4 sets without help with these db weights ) Feelin' good

WTG, Roony!!

 

[Roonytunes]

Sat, 1/28

Scale weight: 122.5lbs

10:15am: Cardio/Bootcamp

15 mins elliptical in steady-state mode as warm-up
30 mins bootcamp class
(jumping jacks, squat thrusts, mountain runners, push-ups, squat jumps)
20 mins stairmill in varying intervals
5 mins cooldown on elliptical

Invited two women from my stair climbing group to come to my gym to take the boot camp class with me in an attempt to try to make some real life friends who enjoy fitness today

Noon:
½ cup oat bran
1 cup liquid egg whites
¼ cup blackberries
1 packet splenda and pumpkin pie spice for flavor

2pm:
4 oz broiled salmon
½ cup brown rice
steamed spinach

4:30pm:
7oz broiled scallops seasoned with black pepper
½ cup brown rice
steamed spinach

6:30pm:
7 oz cooked shrimp (no shell)
handful of cooked green beans
¼ cup pecans

Saturday’s challenge:
I am having a few of my gal pals over and we’re getting all decked out to go to a black-tie charity ball. It’s a 5 hour open bar and a $100 ticket. How much do I want to drink??? (this would be my Cheat “meal” for the week)

By the way, I found a vodka called Fris that is supposedly made from “whole grain wheat” and all natural. It cracked me up at the liquor store. I got a bottle for my house guests along with snacks that I don’t particularly care for so I won’t be tempted.

8:30pm:
(I have to hide this meal in my bedroom, so I can chug it down without bringing attention to it in front of my gal pals! )
½ cup cottage cheese
1 tbsp ANPB

Totals (before going out): 1410cals (101g carbs, 156g protein, 47g fat)
Macros: ~30c/40p/30f

 

[iceprincess]

Sat, 1/28
Saturday’s challenge:
I am having a few of my gal pals over and we’re getting all decked out to go to a black-tie charity ball. It’s a 5 hour open bar and a $100 ticket. How much do I want to drink??? (this would be my Cheat “meal” for the week)

By the way, I found a vodka called Fris that is supposedly made from “whole grain wheat” and all natural. It cracked me up at the liquor store. I got a bottle for my house guests along with snacks that I don’t particularly care for so I won’t be tempted.

Best of luck with your Black Tie Event. We will look forward to hearing about how it went. Be safe!

8:30pm:
(I have to hide this meal in my bedroom, so I can chug it down without bringing attention to it in front of my gal pals! )
½ cup cottage cheese
1 tbsp ANPB

HAAA - No need to hide this meal!! You might set a great example, to your friends, by eating the ANPB and cottege cheese in front of them. If anything, it will definitely show how strong your "will power" is...AND most people really respect that!!

 

[Roonytunes]

I didn't do too well with last night's "cheat liquid meal". Damages:
2 glasses of red wine
2 glasses of vodka/club soda
1 glass of vodka/cranberry
2 or 3 apple martinis
Then I had the munchies so I had a few bite sized deli sandwiches. Thankfully I couldn't find dessert or pizza at that late hour.

No more cheat meals till the weekend of Feb 10-12....that's my next weekend vacation.

We did take a cab though, IP, so I was safe. My friends who are supposedly staying over are nowhere to be found this morning.

Here's a pic from last night:
http://i34.photobucket.com/albums/d143/ap5591/IMG_1114.jpg

 

[iceprincess]

I didn't do too well with last night's "cheat liquid meal". Damages:
2 glasses of red wine
2 glasses of vodka/club soda
1 glass of vodka/cranberry
2 or 3 apple martinis
Then I had the munchies so I had a few bite sized deli sandwiches. Thankfully I couldn't find dessert or pizza at that late hour.

No more cheat meals till the weekend of Feb 10-12....that's my next weekend vacation.

We did take a cab though, IP, so I was safe. My friends who are supposedly staying over are nowhere to be found this morning.

WOW - RT, you sure do like your vodka huh? I am so glad to hear that you were safe and had a good time. Great pictures BTW (I love your smile!!- heehee).

Now it is back on track for you missy until Feb 10th!!

 

[mermaid]

I didn't do too well with last night's "cheat liquid meal". Damages:
2 glasses of red wine
2 glasses of vodka/club soda
1 glass of vodka/cranberry
2 or 3 apple martinis

Please tell me you're hungover. Not that I wish you ill but whenever I drink that much, I'm very sore the next day and I can never get over those people that feel no pain!

Oh, I love apple martinis.....

 

[Roonytunes]

Please tell me you're hungover. Not that I wish you ill but whenever I drink that much, I'm very sore the next day and I can never get over those people that feel no pain!

Oh, I love apple martinis.....

Yes, I was definitely hungover this morning. It turns out I may have had a few more cocktails than originally tabulated this morning that I just can't remember!

It took me about half a day to recover. But I do have a lot of friends who can drink themselves into an oblivion and feel just fine the next day. In a way, I'm glad I'm not one of them. Even with hangovers, I have trouble with willpower and self control around open bar situations!!

 

[Roonytunes]

Thanks for cracking the on me, IP!

I broke both my 2006 resolves of drinking less AND not binging on my allowed cheat meals last night. And the first month isn’t even over!

Because of being hungover, I couldn’t run stairs this morning or get any studying done as planned. So I had a stern talk with myself today. I really need to learn to balance socializing with my clean eating lifestyle. I may impose a 3 drink limit on myself regardless of the occasion from now on if that’s what it comes down to and if I can’t adhere to that, I may have to eliminate alcohol completely!

Sun, 1/29

Rest/Recovery Day

Scale weight: 122.5lbs

9:30am:
16 oz coffee
¼ cup skim milk
1 packet splenda

10:30am:
8 oz diet coke

Noon:
2 slices Ezeikal bread
7 oz cooked shrimp

2pm:
8 oz diet coke

3:30pm:
5 oz broiled salmon
steamed spinach
½ cup brown rice
8 oz diet coke

6pm:
8 oz diet coke

7pm:
3 oz cooked turkey
handful of green beans
¼ cup pecans

10 pm:
3oz cooked turkey
handful green beans
15 almonds

Totals: 1225 cals (75g carbs, 140g carbs, 41g fat)
Macros: ~25c/45p/30f

 

[indyswife]

Looks like you had a good time! You look great and I love your dress!!!

 

[Roonytunes]

Thanks, Indyswife! Even after resting all day yesterday, I still woke up more tired than usual and was achy all day. A good time certainly seems to come with a price!

Mon, 1/30

Scale weight: 124lbs

8:30am:
1/2 cup cooked oatmeal
1 cup liquid eggwhites
1 packet splenda and pumpkin pie spice for flavor

11am:
2 slices Ezeikal bread
1 small can tuna
1 tbsp greek yogurt

1:15pm:
2.5 oz spiced chicken breast
grilled veggies - eggplant, asparagus, broccoli, mushrooms, hot peppers
2 brown rice cakes

3:15pm:
2.5 oz spiced chicken breast
grilled veggies - eggplant, asparagus, broccoli, mushrooms, hot peppers

4:30pm:
2.5 oz spiced chicken breast
15 almonds

6:30pm:
1 tbsp ANPB

7pm: Upper body workout

Chest supersets:
1 x 12 (flys with 15lb & incline chest press with bar, no weights)
1 x 15 (flys with 15lb & incline chest press with bar, no weights)
2 x 15 (flys with 15lb & incline chest press with bar + 5lbs)

Back supersets:
4 x 12 (seated low rows with 55lbs & assisted pull-ups on gravitron with 100lbs)

Shoulders/bis/tris combo:
3 x 15 (seated shoulder press with 15lb dbs & seated bicep curls with 10lb dbs & full pushups)

I didn't have my usual energy. Felt drained so I decided to bail on cardio.

8:15pm:
PWO shake - 1 scoop whey mixed with 2 scoops powdered Gatorade

10pm:
1/2 cup cottage cheese mixed with 1 packet splenda and pumpkin pie spice
8 almonds

Totals: 1495 cals (120g carbs, 168g protein, 28g fat)
Macros: 35c/45p/20f

 

[buffalogal]

So, how do you like the cottage cheese Rooney? I had to give it up because it seems to be slowing my progress. Hope it works for you!

I just hope you don't become addicted like I did with the salmon...

 

[Roonytunes]

So, how do you like the cottage cheese Rooney? I had to give it up because it seems to be slowing my progress. Hope it works for you!

I just hope you don't become addicted like I did with the salmon...

I do like the cottage cheese when mixed with splenda or peanut butter, but I'm still wary about including dairy in my daily diet. So I'm limiting myself to just a few servings per week for now to see how it goes.

I'm glad you're liking the salmon so much. It's one of my easiest meals to fix - I just broil it in the oven and it's ready in less than 10 mins. I also think being a fatty fish, it's rather filling.

 

[Roonytunes]

Being the end of the month, I was reading through my log for Jan '06.

Workouts:
-Did very well with cardio keeping up to almost 5-6 days/week
-Did strength workouts 3x/wk consistently and seem to be making progress there

Diet:
-Took 3 cheat meals this month (1 small, 2 large). I'm okay with 2 of the cheat meals, but not happy about the alcohol binge on the 3rd one. I AM imposing a limit on my alcoholic beverages from now on. That definitely seems like a weakness I need to tackle.

-Ate well the rest of the days with cals ranging from 1300-1490, 20%-30% from carbs and 45%-55% from protein usually.

However, the body fat is still not coming off like it should. I think I am going to try switching back to the generic 30c/40p/30f diet again for Feb and see how I do with that.

Planned Feb cheat meal days:
Feb 10th (after 6pm), 11th & 12 (until 4pm) - conference in Miami
Feb 18th (after 6pm) - night out in NYC
Feb 21st (after 7pm) - 6 course birthday dinner for dear friend

If anyone has any other suggestions on what I could be doing to tweak my routine, I'd like to hear them!

 

[scorpiogirl]

I didn't do too well with last night's "cheat liquid meal". Damages:
2 glasses of red wine
2 glasses of vodka/club soda
1 glass of vodka/cranberry
2 or 3 apple martinis
Then I had the munchies so I had a few bite sized deli sandwiches. Thankfully I couldn't find dessert or pizza at that late hour.

No more cheat meals till the weekend of Feb 10-12....that's my next weekend vacation.

We did take a cab though, IP, so I was safe. My friends who are supposedly staying over are nowhere to be found this morning.

Here's a pic from last night:
http://i34.photobucket.com/albums/d143/ap5591/IMG_1114.jpg

OMG! You girls crack me up! Hey....I could TOTALLY hang with you drink for drink on a night out.....so don't feel bad!!

 

[*Bunny*]

OMG! You girls crack me up! Hey....I could TOTALLY hang with you drink for drink on a night out.....so don't feel bad!!

^^ Watch up for any type of meetup

As far as trying to figure out what works for you, you WILL eventually get there darlin'

We'll be here to help

 

[Roonytunes]

Thanks, Bunns. I think I'm going to just go back to the 30c/40p/30f combo for now and see how that goes. I decided not to completely eliminate fruit or dairy just yet either. I think it is deprivation that makes me overindulge during my reward and cheat meals, so I'll wait to see what really needs to go.

Tues, 1/31

Scale weight: 125.5lbs
(Yikes! I can’t tell if I’m bloated from the alcohol on Sat night still or from the sugar in the Gatorade mix or cottage cheese I had yesterday)

Day off work so I could study at home, but spent most of the day laid up in bed because I am so beat and my back aches.

6:30am:
50 mins spinning class
(It was a struggle)

8am to 10:30am:
I fell back asleep
(I was just so tired!)

10:30am:
½ cup oat bran cooked
1 cup liquid eggwhites
1 packet splenda and pumpkin pie spice for flavor
¼ cup blackberries

12:30 pm:
2 slices Ezeikal bread
1 small can tuna
1 tbsp raspberry mustard

1pm:
One hour deep tissue massage
(I so needed that!)

3:30pm:
5 oz broiled salmon
2 brown rice cakes
steamed spinach

6:15pm:
8 oz broiled scallops
steamed spinach
¼ cup pecans

9pm:
1 cup Fage Greeek yogurt
2 packets splenda/pumpkin pie spice
2 tbsp ANPB

Totals: ~1475 cals (116g carbs, 143g protein, 50g fat)
Macros: ~30c/40p/30f

 

[iceprincess]

OMG! You girls crack me up! Hey....I could TOTALLY hang with you drink for drink on a night out.....so don't feel bad!!

Oh bring it ON!!!

 

[iceprincess]

Being the end of the month, I was reading through my log for Jan '06.

Workouts:
-Did very well with cardio keeping up to almost 5-6 days/week
-Did strength workouts 3x/wk consistently and seem to be making progress there

Diet:
-Took 3 cheat meals this month (1 small, 2 large). I'm okay with 2 of the cheat meals, but not happy about the alcohol binge on the 3rd one. I AM imposing a limit on my alcoholic beverages from now on. That definitely seems like a weakness I need to tackle.

-Ate well the rest of the days with cals ranging from 1300-1490, 20%-30% from carbs and 45%-55% from protein usually.

However, the body fat is still not coming off like it should. I think I am going to try switching back to the generic 30c/40p/30f diet again for Feb and see how I do with that.

Awesome job RT at assessing your previous month's strengths and weaknesses! Continue to do this and you WILL figure out what works best for you!! Keep it up RT and we are here to help.

Question: I know you said that your BF% isn't budging, but can you feel a difference as far as body composition goes over the last month?

 

[Roonytunes]

Thanks IP...I can use all the help I can get. I think my body composition may have changed but we are our own worst critics, so I can’t really tell you. I am going to pin down the trainer who has been doing my body fat at the end of next week and she also tracks my measurements, so I’ll have a better idea then.

Wed, 2/1

Scale weight: 123lbs

7am: cardio /abs

30 mins speed and agility drills – sprints, side shuffle routines, jumps combined with mat ab work
10 mins incline walk on treadmill – 15% @ 3.2mph

8:30am:
½ cup oat bran
1 cup liquid egg whites
2 packets splenda and pumpkin pie spice for flavor

10:45am:
2 slices Ezeikal bread
1 small can of tuna
1 tbsp raspberry mustard

1:30pm:
3 oz herb roasted chicken breast
steamed brussel sprouts
15 almonds

3:30pm:
4 oz broiled salmon
steamed brussel sprouts
15 almonds

6:15pm:
½ cup Fage greek yogurt
1 packet splenda and pumpkin pie spice for flavor

7:45pm: Lower Body Workout

Free standing squats:
1 x 12 with bar + 20lbs
3 x 12 with bar + 40lbs

Leg Press (with feet wide, toes pointed)
2 x 12 with 180lbs
2x 12 with 200lbs

Leg Extensions:
4 x 12 with 65lbs (new record!)

Lying Leg Curls:
1 x 12 with 45lbs
3 x 12 with 55lbs

Hyperextensions:
4 x 12 (no weight)

9pm:
PWO shake – 1 scoop ON vanilla whey with 2 scoops Gatorade powder

10:30pm:
2 tbsp ANPB

Totals: ~1460 cals (107g carbs, 153g protein, 47g fat)
Macros: ~30c/40p/30f

 

[iceprincess]

Thanks IP...I can use all the help I can get. I think my body composition may have changed but we are our own worst critics, so I can’t really tell you. I am going to pin down the trainer who has been doing my body fat at the end of next week and she also tracks my measurements, so I’ll have a better idea then.

Totals: ~1460 cals (107g carbs, 153g protein, 47g fat)
Macros: ~30c/40p/30f

You are SOOO welcome RT. I am excited to hear how the bf test goes!! You are VERY right, in that we are very much our own worst critics.

Good Job on the macros!!! Off to a GREAT start for Feb.

 

[Roonytunes]

IP, thanks to our conversation, I pinned down an appointment to get my bf% and measurements tracked for next Tuesday. I'm curious myself to see what changes my body has made

Thurs, 2/2

Scale weight: 122.5lbs

7am: 30 mins HIIT cardio
(Outdoor stair run - 100 steps consisting of 10 flights of 10 steps)

Warm-up - 3 sets of walk up and walk down
6 HIIT cycles - run up and walk down
Cool-down - 3 sets of walk up and walk down

8:15am:
1/2 cup oat bran
1 cup liquid egg whites
1/4 cup blackberries

10:30am:
2 slices Ezeikal bread
1 small can tuna
1 tbsp raspberry mustard

1pm:
3 oz spicy grilled chicken breast
medium salad with balsamic vinegar and red hot sauce
(lettuce greens, spinach, red cabbage, cucumber slices, red/green peppers, habernero peppers)
1/8 cup almonds

4pm:
3 oz spicy grilled chicken breast
red and green pepper slices
1/8 cup almonds

7pm: Upper body workout

Did a pre-exhaust of bis and tris with 10 continuous sets

Bicep curls and Tricep pulldowns on cable machine:
1 x 12 bicep curls with 30lbs & 1 x 12 tricep pulldowns with 50lbs
1 x 12 bicep curls with 27.5lbs & 1 x 12 tricep pulldowns with 50lbs
1 x 12 bicep curls with 25bs & 1 x 12 tricep pulldowns with 50lbs
1 x 12 bicep curls with 22.5bs & 1 x 12 tricep pulldowns with 50lbs
2 x 12 bicep curls with 20bs & 1 x 12 tricep pulldowns with 50lbs
4 x 12 bicep curls with 20bs & 1 x 12 tricep pulldowns with 40lbs

Flys:
4 x 15 with 15lb dbs

One arm rows:
4 x 12 with 20lb db

Shoulder superset:
4 x 12 (Lying front shoulder raises with 5lbs + lat raises with 5lbs)

8:10pm:
PWO shake - 1 scoop whey with 2 scoops gatorade powder

Nelms, I've really developed a taste for this

10:15pm:
1/4 cup pecans

Totals: 1425 cals (110g carbs, 141g protein, 46g fat)
Macros: ~31c/40p/29f

 

[buffalogal]

8:10pm:
PWO shake - 1 scoop whey with 2 scoops gatorade powder

You've really got me curious now! Can't wait to get a fridge again so I can store the gatorade and try it.

 

[buffalogal]

8:10pm:
PWO shake - 1 scoop whey with 2 scoops gatorade powder

You've really got me curious now! Am going to have to look for that gatorade powder. I assume you just mix it with water?