Roonytunes 2006

[Roonytunes]

Soooooo, can I ask how the weekend went? And I'm not talking about the food, LOL. (I'm allowed to be cheeky this once, I've just come back!!!)

Just because I'm happy to have you back, I will divulge some details

At first glance, the guy seemed great: attractive, sweet, nice, outgoing, chivalrous and he's an eye surgeon so he has a very stable career and the nice lifestyle that comes along with it. We had a great time on Sat night with dinner and drinks. The conversation flowed and we had good chemistry

However, on Sunday, I started seeing a few issues. He told me he's high maintanence in the way that he needs a lot of attention in a relationship and has to feel loved. Also, he hates doing anything by himself and needs others to enjoy life. I'm not sure if this is compatible with the way I am. I am very independant and self-sufficient. I take care of myself and my needs. I expect others to do the same for themselves. I also love my own space and down time. I was trying to watch tv in the afternoon and I couldn't get 5 mins without him asking me what I was thinking, why I wasn't being entertaining, why I was so quiet etc. All I wanted to do was get on that plane and come back to my own life where I could be and do whatever I wanted without interruption. So it didn't really end on the best note.

I'm happy to have had the experience, but I also am content with my single life as is. So I'm not sure if there's going to be a next time. Oh, and it didn't help his case that he didn't totally understand my clean eating/fitness regime lifestyle either. No, I didn't want a waffle and bloody mary for brunch on Sunday since I already had my cheat meal on Sat night.

 

[buffalogal]

I'm sorry to hear about your weekend, although I kind of got that impression from your log that it wasn't that great. If he's imcompatible though, it's good that you found out now. Especially if he doesn't understand your lifestyle.

Good for you for having a strong will Rooney. You are definitely someone who's comfortable with herself and I think that's wonderful! So many women out there could learn from you. Luv ya girlie!!

 

[*Bunny*]

I'm happy to have had the experience, but I also am content with my single life as is.

Good attitude Rooney.

I'm sure you will find the 'Mr. Right for you' when the time is right You can enjoy cheat meals togethers, then he can
to get you to the gym the next morning post cheat while flying you out to see him for your very own 'personal' training session as needed ...

 

[treilin]

Just because I'm happy to have you back, I will divulge some details

At first glance, the guy seemed great: attractive, sweet, nice, outgoing, chivalrous and he's an eye surgeon so he has a very stable career and the nice lifestyle that comes along with it. We had a great time on Sat night with dinner and drinks. The conversation flowed and we had good chemistry

However, on Sunday, I started seeing a few issues. He told me he's high maintanence in the way that he needs a lot of attention in a relationship and has to feel loved. Also, he hates doing anything by himself and needs others to enjoy life. I'm not sure if this is compatible with the way I am. I am very independant and self-sufficient. I take care of myself and my needs. I expect others to do the same for themselves. I also love my own space and down time. I was trying to watch tv in the afternoon and I couldn't get 5 mins without him asking me what I was thinking, why I wasn't being entertaining, why I was so quiet etc. All I wanted to do was get on that plane and come back to my own life where I could be and do whatever I wanted without interruption. So it didn't really end on the best note.

I'm happy to have had the experience, but I also am content with my single life as is. So I'm not sure if there's going to be a next time. Oh, and it didn't help his case that he didn't totally understand my clean eating/fitness regime lifestyle either. No, I didn't want a waffle and bloody mary for brunch on Sunday since I already had my cheat meal on Sat night.

Good call! Yeah singleness

 

[Roonytunes]

Thanks, ladies! Bunns, your post made me downright laugh...yeah, that would be an ideal lifestyle, wouldn't it?!

Tues, 2/28

Scale weight: 124.5lbs

I couldn't wake up this morning for the life of me. Usually, I can get up around 6am or so with little to no effort. But today I barely stumbled out of bed at 8am and had to rush to work to make my first meeting.

I can't help noticing how sensitive my body has become to any deviation in my schedule. Just being out of town this weekend without getting too out of hand has affected my sleep pattern and has me rather bloated!

8:45am:
1/2 cup cooked oats
3/4 cup liquid egg whites
1 cup grapes

11:45am:
3 oz marinated chicken breast
grilled veggies - squash, eggplant, spinach, onions
1 slice Ezeikal bread
1 apple

2:15pm:
3 oz marinated chicken breast
grilled veggies - squash, eggplant, spinach, onions
1 slice Ezeikal bread

4:30pm:
3 oz marinated chicken breast
grilled veggies - squash, eggplant, spinach, onions
8 almonds

6:45pm:
2 tbsp ANPB

8pm: Upper body workout (on my own, no trainer)

Chest Supersets:
15 reps on v-up flat chest machine with 10lbs + 15 pushups
15 reps on v-up flat chest machine with 15lbs + 15 pushups
12 reps on v-up flat chest machine with 15lbs + 12 pushups
15 reps on v-up flat chest machine with 15lbs + 15 pushups

Back Supersets:
12 reps on lat pulldown with v-grip with 60lbs + 12 reps assisted pull-ups on gravitron with 85lbs
2 x (12 reps on lat pulldown with v-grip with 60lbs + 12 reps assisted pull-ups on gravitron with 100lbs)
12 reps on lat pulldown with v-grip with 55lbs + 12 reps assisted pull-ups on gravitron with 100lbs

Shoulders Supersets:
4 x (12 reps of lat raises with 8lb dbs + 15 reps of seated shoulder press with 12lb dbs)

9:10pm:
PWO shake - 1 scoop whey mixed with water

Totals: ~1435 cals (140g carbs, 144g protein, 35g fat)
Macros: ~40c/40p/20f

 

[scorpiogirl]

WOW!!! Looks like I missed all the fun! lol

Sound like a great time!.....kinda' - lol - just leave the guy out!!!!!

Looking forward to seeing how that 40-40-20 is going to work for you. Looks like you were doing well with it before you left!

 

[momsgettinfit]

Just because I'm happy to have you back, I will divulge some details

At first glance, the guy seemed great: attractive, sweet, nice, outgoing, chivalrous and he's an eye surgeon so he has a very stable career and the nice lifestyle that comes along with it. We had a great time on Sat night with dinner and drinks. The conversation flowed and we had good chemistry

However, on Sunday, I started seeing a few issues. He told me he's high maintanence in the way that he needs a lot of attention in a relationship and has to feel loved. Also, he hates doing anything by himself and needs others to enjoy life. I'm not sure if this is compatible with the way I am. I am very independant and self-sufficient. I take care of myself and my needs. I expect others to do the same for themselves. I also love my own space and down time. I was trying to watch tv in the afternoon and I couldn't get 5 mins without him asking me what I was thinking, why I wasn't being entertaining, why I was so quiet etc. All I wanted to do was get on that plane and come back to my own life where I could be and do whatever I wanted without interruption. So it didn't really end on the best note.

I'm happy to have had the experience, but I also am content with my single life as is. So I'm not sure if there's going to be a next time. Oh, and it didn't help his case that he didn't totally understand my clean eating/fitness regime lifestyle either. No, I didn't want a waffle and bloody mary for brunch on Sunday since I already had my cheat meal on Sat night.

Sorry it didn't go well. But at least you seen it when you did ya know.

 

[treilin]

I couldn't wake up this morning for the life of me. Usually, I can get up around 6am or so with little to no effort. But today I barely stumbled out of bed at 8am and had to rush to work to make my first meeting.

I can't help noticing how sensitive my body has become to any deviation in my schedule. Just being out of town this weekend without getting too out of hand has affected my sleep pattern and has me rather bloated!

I'm the exact same way. It could be your body just getting back into the swing of things also.... Give it a few days.

 

[Roonytunes]

I hope you're right, Trel! It just annoys me that I can eat super clean for 7-10 days to see no difference in the scale and then that one cheat meal causes the scale to go up 4 friggin' pounds overnight and stays that way for half a week

Wed, March 1 (I too have to wonder where the heck time goes!)

Scale weight: 124.5lbs

6:15am:
1 hr spinning class (new instructor, great class!)

8:45am:
1/2 cup cooked oats
1 cup liquid egg whites
1 cup grapes

11:45am:
3 oz marinated grilled chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, onions
1 slice Ezeikal bread
1 apple

2:15pm:
3 oz marinated grilled chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, onions
1 slice Ezeikal bread

4:25pm:
3 oz marinated grilled chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, onions

7pm: Lower body workout

Freestanding Squats - bar + 30lbs
4 x 12 with 1/4 rep at bottom + full extension rep

Leg Press Machine - sled + 180lbs
4 sets of (8 regular width, 8 closed toe, 8 wide grip with toes out)

Lying Leg Curls
4 x 15 Alternating one leg curls with 20lbs

Hyper-extensions
4 x 12 with no weight

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

10:15pm:
2 tbsp almond butter

Totals: ~1440 cals (145g carbs, 147g protein, 34g fat)
Macros: 40c/40p/20f

 

[scorpiogirl]

It just annoys me that I can eat super clean for 7-10 days to see no difference in the scale and then that one cheat meal causes the scale to go up 4 friggin' pounds overnight and stays that way for half a week

I was having this problem until I got down to about 13%. I know what ya' mean!!! I think I'm up over 13 a bit now and I'm seeing the "easy water" again.

 

[Roonytunes]

I'm definitely a victim of "easy water" right now, SG!

Thurs, March 2nd

Scale weight: 123lbs

7am: HIIT cardio
25 mins of speed/agility training - obstacle course with combination of ladder work, sprints, jogs and side shuffles

Bis/Tris:
Circuit of 2 sets of
(10 reps of 40lbs tricep pulldowns on cable machine standing on one leg done twice for alternating legs, 10 tricep reverse standing pulls, 10 tricep dips) +
(10 reps bicep curls with 20lbs on cable machine with quarter and then full extension)

3 sets of 3 reps of negatives on bicep curl machine with 50lbs, 60lbs, 60lbs


9am:
1/2 cup cooked oats
1 cup egg whites
1 cup grapes

11:45am:
3 oz marinated chicken breast
sauteed spinach and mushroom medley
1 slice Ezeikal bread
1 apple

1:45pm:
3 oz marinated chicken breast
grilled eggplant slices marinated in balsamic vinegar
1 slice Ezeikal bread

4:45pm:
1.5 oz marinated chicken breast
sauteed zucchini slices and onion medley

5-8pm:
Evening class

8pm:
1.5 oz marinated chicken breast
2 tomato slices

10pm:
1 scoop whey mixed with water
2 tbsp almond butter

Totals: ~1440 cals (145g carbs, 147g protein, 34g fat)
Macros: 40c/40p/20f

 

[treilin]

I hope you're right, Trel! It just annoys me that I can eat super clean for 7-10 days to see no difference in the scale and then that one cheat meal causes the scale to go up 4 friggin' pounds overnight and stays that way for half a week

Scale weight: 124.5lbs

Well if it makes you feel any better you are at my goal weight for my competition. 120-125 pounds at 10-12% body fat.

 

[Roonytunes]

Well if it makes you feel any better you are at my goal weight for my competition. 120-125 pounds at 10-12% body fat.

Thanks, Trel....believe me, if I were at 10-12% bf, I would not be complaining at all. But I appreciate you trying to make me feel better

 

[Roonytunes]

TGIF!!

Fri, March 3rd

Scale weight: 122.5lbs

6:50am: cardio/plyometrics/abs

5 min warm-up on elliptical
25 mins plyometric work (lunges, push-ups, jumping jacks, box jumps, bosu squats) intercepted with ab work (2 sets of decline bench sit-ups & decline bench oblique twists with 6lb medicine ball, 2 sets of straight leg throwdowns and leg cross-over throwdowns)
20 mins stairmill in varying intervals
5 min cool-down on elliptical

9am:
1/2 cup cooked oats
1 cup liquid egg whites
1 packet splenda & pumpkin pie spice for flavor
1 cup grapes

11:45am:
3 oz marinated chicken breast
grilled veggies - squash, spinach, mushrooms, onions, hot peppers
1 slice Ezeikal bread
1 apple

2:15pm:
3 oz marinated chicken breast
grilled veggies - squash, eggplant, mushrooms, onions, hot peppers
1 slice Ezeikal bread

4:30pm:
3 oz marinated chicken breast
grilled veggies - squash, eggplant, mushrooms, onions, hot peppers

7:30pm:
4 oz broiled rainbow trout
roasted asparagus

9:30pm:
2 tbsp almond butter

Totals: ~1450cals (145g carbs, 146g protein, 34g fat)
Macros: ~40c/40p/20f

Having a relaxing Fri night reading a good novel curled up in bed....g'night all!

 

[*Bunny*]

Having a relaxing Fri night reading a good novel curled up in bed....g'night all!

Sounds Great Roony! Have a good one

 

[Roonytunes]

Sat, 3/4

Scale weight: 123lbs

6:45am:
¼ cup cooked oats
¾ cup egg whites
1 packet splenda, dash of pumpkin pie spice

7:30am: Upper Body Workout

Chest Supersets:
4 x (15 reps of flys with 12lb dbs + 12 reps of incline chest press with 25lb dbs)

Back Superset:
12 reps of stiff arm pull-downs with 55lbs + 12 reps seated lat rows with 60lbs
12 reps of stiff arm pull-downs with 55lbs + 12 reps seated lat rows with 55lbs
12 reps of stiff arm pull-downs with 55lbs + 12 reps seated lat rows with 50lbs
12 reps of stiff arm pull-downs with 50lbs + 12 reps seated lat rows with 45lbs

Shoulders Superset
4 x (15 reps of seated lat raises with 5lb dbs + 12 reps seated shoulder press with 15lb dbs)

8:45am:
PWO shake – 1 scoop whey mixed with water

10:15am: Boot Camp Class/Cardio

18 mins stairmill in varying intervals
30mins bootcamp class
(squat thrusts, jumping jacks, push-up variations, bicep curls, squat jumps, planks)
7 min walk home as cool-down

11:35am:
Blackberry Protein Waffles
(½ cup oats, ¾ cup egg whites, 1 scoop vanilla whey protein, ½ cup blackberries, 1 packet splenda)

2:30pm:
3 oz broiled salmon
steamed asparagus
6 oz sweet potato chips (sweet potato sprayed with olive oil cooking spray)
1 apple

Went to meet my friend at the mall and didn't get a chance to eat within 3 hour span.

6:10 pm:
4 oz broiled rainbow trout
steamed asparagus
½ slice Ezeikal bread

9pm:
2 tbsp almond butter

Totals: ~1395 cals (134g carbs, 144g protein, 35g fat)
Macros: ~38c/40p/22f

 

[Roonytunes]

I read an inspiring article in Mens Health and cut out this part to keep and re-read often:

“It’s the sense that if you can change your body, you can change anything. You feel your muscles working beneath your clothes, you become aware of your heartbeat and you remember you’re an animal first and animals do not like to be fenced in.

The fact is we’re going to be dead someday and I don’t care how important we are, how much money we make or how refined our taste is in wine, music, clothes, literature, art, and women. Those things are great, but there’s just no escaping that your life begins and ends in your own body, your health, your ability to talk to That Girl with confidence, smile in the face of sobering news, senselessly lift heavy objects, swim great distances across geometric figures, test your mortality, shatter some glass, eat an apple, tear across the plains and run down a bloody gazelle.

It may be absurd, but honestly you have to fill that void somehow, and you’re not going to do it with muffin baskets.”

 

[mermaid]

“It’s the sense that if you can change your body, you can change anything........

......It may be absurd, but honestly you have to fill that void somehow, and you’re not going to do it with muffin baskets"

I do believe that if I can change my body, I can change anything. I would have the mental capacity to do everything I wanted. And that's the problem. There would then be no excuse to improve other areas of my life; some that would be quite scary to do.

I have filled my void with junk food and alcohol, getting more pudgy by the year and relaxing into a false sense of comfort. Now that I am armed with all the information I need to change my body, I just don't do it, not consistently anyway.

So reading this quote (at 7am, eating egg whites after NOT going to the gym at 5am like I promised myself I would), and coupled with the Oxygen article I read last night about a woman with NO ARMS who competed in a figure comp, I feel utterly, .....I can't find the word....truly disappointed in myself as a person right now.

But that's a good thing. I am reminded that I need to do more work on my mental strength. And Roony, I thank you for that I needed another good kick today.

 

[Roonytunes]

G'morning Mermie....I cut out those paragraphs to serve as an inspiration to myself when I need it. We all fall down from time to time. It's inevitable since life is unpredictable and often throws us curveballs. So don't be so hard on yourself. It happens to the best of us! Now armed with all these motivational anecdotes, let's see what we can do from today on, ok?

Sun, 3/5

Scale weight: 121lbs

9:45am: HIIT Outdoor Stair Climb

Terrain: 100 steps of 10 flights of 10 steps

Warm-up
3 walk-ups/3 walk-downs

3 sets of 3 HIIT cycles of:
1 jog-up/ walk-down
1 double step walk-up with jog in between flights/walk down
1 double step walk-up with 5 jumping jacks between flights/walk down

Cool-down:
3 walk-ups/3 walk-downs

Total: 1500 steps

50 push-ups, 2 min rest, 25 push-ups, 1 min rest, 25 push-ups
Total: 100 push-ups

11:15am:
Blackberry Protein Waffles
(½ cup oats, 3/4 cup egg whites, 1 scoop vanilla whey protein, ½ cup blackberries, 1 packet splenda)

2 pm:
3 oz broiled salmon
steamed asparagus
sweet potato chips (4 oz, raw, with peel , with coating of olive oil cooking spray)
1 apple

5 pm:
4 oz broiled salmon
steamed asparagus
1 slice toasted Ezeikal bread

8 pm:
4 oz broiled rainbow trout
1 slice toasted Ezeikal bread
salad (mixed greens, baby tomatoes, radish slices, cucumber slices, green pepper slices, banana peppers)
1 tbsp low carb honey mustard dressing diluted with 1 ¼ tbsp apple cider vinegar

10:30 pm:
3 oz broiled salmon
1 tbsp almond butter
salad (mixed greens, baby tomatoes, onions, cucumber slices, banana peppers)
1 tbsp Newmans Low Cal Ginger dressing diluted with 1 tbsp apple cider vinegar and a little water


Totals: ~1440 cals (146g carbs, 143g protein, 34g fat)
Macros: ~40c/40p/20f

 

[scorpiogirl]

Scale weight: 121lbs

Woo Hoo! Scales finally movin'!!!!

 

[Roonytunes]

Yeah SG....I have been eating super clean for 8 days in a row now with solid workouts thrown in. Unfortunately, I can't live in a total vacuum like I'd like to for much longer. I have inevitable plans for the next two weekends, so I have to incorporate the weekly cheat meal back in.

Mon, 3/6

Scale weight: 121lbs

6:50am: Cardio/Abs

10 min elliptical - steady state
25 mins plyometric work/abs - circuit of walking lunges, squat jumps, push-ups and jumping jacks with 2 sets of hanging weighted leg raises and 2 sets of decline bench with medicine ball work
3 mins stairmill - valley/peak
20 mins elliptical - increasing incline

9am:
1/2 cup cooked oats
1 cup liquid egg whites
1 packet splenda, dash of pumpkin pie spice
1 cup grapes

11:30am:
3 oz marinated chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, hot peppers
1 slice Ezeikal bread
1 apple

2:15pm:
3 oz marinated chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, hot peppers
1 slice Ezeikal bread

5pm:
3 oz marinated chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, hot peppers

7pm: Upper body workout

V Chest Press Flat Bench Machine
12 reps of bar + 10lbs
12 reps of bar + 15lbs
2 x 15 reps of bar + 15lbs

One arm db row:
4 x 15 with 20lb db on each arm

Shoulder Press Machine:
4 x 12 one shoulder press with 10lbs

One Arm Bicep Curl on Cable Machine:
4 x 12 one arm curl with 10lbs (right arm just wouldn't cooperate on this one!)

Reverse tricep curls:
4 x 12 with 40lbs

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

10:15pm:
2 tbsp almond butter

Totals: ~1440 cals (145g carbs, 147g protein, 34g fat)
Macros: 40c/40p/20f

 

[treilin]

Woo Hoo! Scales finally movin'!!!!

That's what I just saw myself and then saw your post!
SEEEE eating clean and staying on the plan you see results! Good job! At least you know your body is not hopeless!!

 

[Roonytunes]

Yup, Trel, it's definitely good to know my body isn't totally hopeless.

Tues, 3/7

Scale weight: 121.5lbs

7am: HIIT cardio

Treadmill:
5 mins warm-up
25 mins of HIIT cycles at 3.4 mph - 1 min @ 7% incline, 1 min @ 15% incline
Elliptical:
5 mins cooldown

3 sets of pushups: 40 reps, rest, 15 lat raises with 5lb dbs, 30 reps, rest, 20 reps, short rest, 10 reps
Total pushups = 100

8:45am:
Peach Protein Waffles
(1/2 cup of oats blended with 1 peach diced up, 1 scoop vanilla whey, 1/2 cup liquid egg whites, 1 packet splenda)

11:45pm:
1/2 cup oats cooked
1 cup liquid egg whites
1 packet splenda, dash of pumpkin pie spice
1 apple

2 pm:
3 oz marinated chicken breast
grilled veggies - egpplant, spinach, mushrooms, peppers
1 slice Ezeikal bread

5 pm:
3 oz marinated chicken breast
grilled veggies - egpplant, spinach, mushrooms, peppers

8 pm:
Tuna salad with 1tbsp low carb honey mustard dressing diluted with water
(1 small can tuna drained and mixed with salad greens, cucumbers, baby tomatoes, green peppers and banana peppers)

9:15 pm: (thought I'd fall asleep before I got to eat this so I had it early)
1/4 cup pecans

Totals: ~1410 cals (138g carbs, 146g protein, 35g fat)
Macros: 38c/40p/22f

 

[Roonytunes]

Wed, 3/8

Scale weight: 122.5lbs

6:15am: Cardio/Abs

50 mins spinning class

Ab work:
Hanging Knee Raises: 40 reps, rest, 30 reps, rest, 30 reps = 100 reps total

8:45am:
Peach Protein Waffles
(1/2 cup oats blended with 1 peach, 1/2 scoop vanilla whey, 1/2 cup egg whites)

11:15am:
1/2 cup oats cooked with 1/2 scoop vanilla whey
1/2 cup egg whites
1 splenda packet and dash of pumpkin pie spice
1 apple

1:30pm:
3 oz marinated chicken breast
grilled veggies: eggplant, spinach, mushrooms, hot peppers
1 slice Ezeikal bread

4:30pm:
3 oz marinated chicken breast
grilled veggies: eggplant, spinach, mushrooms, hot peppers

7:30pm: Lower Body work (high reps session)

Leg Press:
4 x 25 of sled + 140lbs

DB Squats:
4 x 25 with 20lb dbs

Leg Extension:
4 x 25 with 35lbs

Lying Leg Curls:
3 x 25 with 30lbs, 1 x 25 with 35lbs

8:45pm:
PWO shake - 1 scoop whey mixed with water

10:30pm:
1/4 cup pecans

Totals: ~1390 cals (132g carbs, 139g protein, 35g fat)
Macros: ~38c/40p/25f

 

[getnfit06]

hey, just wondering why you do so many reps with the weights.
I thought u were supposed to just do 3 sets of like 12??
Thanks for your help

 

[Roonytunes]

hey, just wondering why you do so many reps with the weights.
I thought u were supposed to just do 3 sets of like 12??
Thanks for your help

I don't normally do so many reps. My standard workout consists of 4 sets of 12 reps. My trainer just threw in a high rep day to shake things up a little...every once in a while, he'll throw a curve ball like that. Higher reps with lighter weights on the lower body can help with shaping so it's not entirely useless.

 

[treilin]

I don't normally do so many reps. My standard workout consists of 4 sets of 12 reps. My trainer just threw in a high rep day to shake things up a little...every once in a while, he'll throw a curve ball like that. Higher reps with lighter weights on the lower body can help with shaping so it's not entirely useless.

Really? It seems more like a fat-burning lower body work-out session. Are you trying to slim down your lower body? I'm trying to make the sentence I bolded make sense in my head and I just can't. Can you explain?
After thinking about it it seems that the only thing you are doing is burning calories. Lifting heavier is the only way to 'shape'. I'm confused

 

[Roonytunes]

Really? It seems more like a fat-burning lower body work-out session. Are you trying to slim down your lower body? I'm trying to make the sentence I bolded make sense in my head and I just can't. Can you explain?
After thinking about it it seems that the only thing you are doing is burning calories. Lifting heavier is the only way to 'shape'. I'm confused

A while back, Sassy posted a routine that she does pre-comp for shaping - it included non-weighted step ups, lunges and sissy squats. I believe she did 25 reps for 3 to 4 sets. I think this may follow a similar vein of thought. There are some theories out there too about fast twitch and slow twitch muscles that could be applied in this case. (e.g.http://www.coachr.org/fiber.htm)

Basically, yes, I do do train with 4 sets of 12 mostly but every so often, we throw in a curve ball session where I may do GVT (german volume training that Ironbabe does) or a high rep session or a weighted plyometric type routine. Yesterday was one of 'em.

And yes, actually I am trying to slim down my lower body and strip a few layers of fat, since I'm more in cutting mode right now than anything else.

 

[getnfit06]

Thanks for the clarification. Maybe i should do more reps myself.

 

[Roonytunes]

Thanks for the clarification. Maybe i should do more reps myself.

I went back to your log to see what your goals are. If you have a lot of fat to drop, I wouldn't worry just yet about tweaking your routine. I'd recommend cardio and the standard weight training regime (3 to 4 sets of 8-12 reps) for now. And of course, the most important thing is DIET but you already knew that

 

[Roonytunes]

Thurs, 3/9

I got my bodyfat tested at the gym today by a new trainer. I came out at 15.9% - same number since the beginning of Dec despite adding more plyometrics and cardio since then and I've also definitely increased strength. Even I can look at myself and see more striations now in my upper body. So I'm not sure how meaningful this number really is of my progress. However, I must have looked disappointed because the new trainer gave me a real lecture - she thinks I've become a little obsessive with the working out and eating and I just need to enjoy life. She doesn't want me to wake up everyday unhappy because of slight body imperfections. I told her she didn't need to worry and that while I look at this as a physical challenge for myself, I certainly have not let this rule my moods and sense of self.

Scale weight: 122lbs

6:50am: 40mins Cardio

10 mins warm-up on elliptical
30 mins speed/agility training (sprints/jogs, suicide runs, ladder work, medicine ball drills)

8:45am:
Peach Protein waffles
(1/2 cup oats, 1 peach, 1 scoop whey, 1/2 cup egg whites)

11:45am:
1/2 cup oats
1 cup egg whites
1 packet splenda, pumpkin pie spice for flavor
1 apple

1:45pm:
3 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 slice Ezeikal bread

5pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers

<went to evening class >

8:20pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 tbsp flax oil

Totals: ~1265 cals (124g carbs, 132g protein, 29g fat)
Macros: 39c/41p/20f

 

[treilin]

A while back, Sassy posted a routine that she does pre-comp for shaping - it included non-weighted step ups, lunges and sissy squats. I believe she did 25 reps for 3 to 4 sets. I think this may follow a similar vein of thought. There are some theories out there too about fast twitch and slow twitch muscles that could be applied in this case. (e.g.http://www.coachr.org/fiber.htm)

Basically, yes, I do do train with 4 sets of 12 mostly but every so often, we throw in a curve ball session where I may do GVT (german volume training that Ironbabe does) or a high rep session or a weighted plyometric type routine. Yesterday was one of 'em.

And yes, actually I am trying to slim down my lower body and strip a few layers of fat, since I'm more in cutting mode right now than anything else.

O.k. plyos understand now. I was thinking you were doing like ie. bicep curls with no weight. Gotcha! Thanks

 

[momsgettinfit]

Thurs, 3/9

I got my bodyfat tested at the gym today by a new trainer. I came out at 15.9% - same number since the beginning of Dec despite adding more plyometrics and cardio since then and I've also definitely increased strength. Even I can look at myself and see more striations now in my upper body. So I'm not sure how meaningful this number really is of my progress. However, I must have looked disappointed because the new trainer gave me a real lecture - she thinks I've become a little obsessive with the working out and eating and I just need to enjoy life. She doesn't want me to wake up everyday unhappy because of slight body imperfections. I told her she didn't need to worry and that while I look at this as a physical challenge for myself, I certainly have not let this rule my moods and sense of self.

Scale weight: 122lbs

6:50am: 40mins Cardio

10 mins warm-up on elliptical
30 mins speed/agility training (sprints/jogs, suicide runs, ladder work, medicine ball drills)

8:45am:
Peach Protein waffles
(1/2 cup oats, 1 peach, 1 scoop whey, 1/2 cup egg whites)

11:45am:
1/2 cup oats
1 cup egg whites
1 packet splenda, pumpkin pie spice for flavor
1 apple

1:45pm:
3 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 slice Ezeikal bread

5pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers

<went to evening class >

8:20pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 tbsp flax oil

Totals: ~1265 cals (124g carbs, 132g protein, 29g fat)
Macros: 39c/41p/20f

What is your goal for BF?

 

[Roonytunes]

What is your goal for BF?

I would ideally like to cut down to 11-12% and then bulk back up to maintain at 15-16%, similar to what SG did. I am just looking to redistribute some body fat more evenly on my structure.

 

[momsgettinfit]

I would ideally like to cut down to 11-12% and then bulk back up to maintain at 15-16%, similar to what SG did. I am just looking to redistribute some body fat more evenly on my structure.

Sounds good.

 

[Roonytunes]

Fri, 3/10

Scale weight: 121lbs

7am: Cardio/Plyometrics

15 mins warmup on Elliptical

30 mins Plyometrics:
circuit of walking lunges, jumping jacks, squat jumps and push-ups intercepted with:
2 sets of hanging knee raises (with straps), 2 sets of leg throwdowns and oblique throwdowns, 3 sets of 10 pull-ups (trainer held my legs), 3 sets of 12 reverse flyes continuously with 10 sec hold after each set

20 mins of Stairmill in varying 20 sec intervals
5 mins cooldown on elliptical

9am:
Peach protein waffles
(1/2 cup oats, 1 peach, 1/2 scoop vanilla whey, 1/2 cup egg whites)

Noon:
Sashimi - 2 pieces tuna, 2 pieces salmon, 2 pieces yellowtail, 2 pieces mackerel
Garden Salad with 2 tbsp Newmans light ginger dressing diluted with water
1 slice Ezeikal bread
(Co-workers were so glad to have me join them for lunch for the first time that they didn't even blink when I pulled out my own dressing and slice of bread at the Japanese restaurant )

2:15pm:
1/2 cup oats mixed with 1/2 scoop vanilla whey
1/2 cup egg whites

4:20pm:
3 oz marinated chicken breast
grilled veggies - eggplant, mushroom, spinach, hot peppers

8:30pm:
Small salad – mixed greens, grape tomatoes, cucumber slices & banana peppers with lemon juice/black pepper dressing
1 tuna muffin
(from recipe thread below….I used curry powder for added spiciness instead of old bay seasoning and pepper, liquid egg whites & fat free cheddar cheese. YUM! This is going to be a staple for me now.)

9:50pm: (felt like I'd fall asleep so I wanted to get this in)
15 almonds

Totals: ~1300 cals (140g carbs, 142g protein, 28g fat)
Macros: ~38c/43p/19f

 

[*Bunny*]

Thurs, 3/9

I got my bodyfat tested at the gym today by a new trainer. I came out at 15.9% - same number since the beginning of Dec despite adding more plyometrics and cardio since then and I've also definitely increased strength. Even I can look at myself and see more striations now in my upper body. So I'm not sure how meaningful this number really is of my progress. However, I must have looked disappointed because the new trainer gave me a real lecture - she thinks I've become a little obsessive with the working out and eating and I just need to enjoy life. She doesn't want me to wake up everyday unhappy because of slight body imperfections. I told her she didn't need to worry and that while I look at this as a physical challenge for myself, I certainly have not let this rule my moods and sense of self.

That's our Roony

 

[mermaid]

I so wish I lived near you........

 

[Roonytunes]

I so wish I lived near you........

Awww, so do I! My parents are actually touring Australia now. They called me last night from Perth. They seem to be having a good time.

 

[Roonytunes]

Sat 3/11

Scale weight: 121lbs
Day 14 of 20 – alcohol & cheat meal free (inspired by Bunny )

6:30am:
1 tuna muffin
1 slice toasted Ezeikal bread

8am: Lower Body Workout

Reverse Hack Squat:
4 x 15 with hack + 90lbs

Leg Circuit:
4 sets of:
15 Seated 45 degree Leg Press – sled + 140lbs
6 Leg Extensions with 10 sec hold – 30lbs
12 Leg Extensions – 50lbs
12 Lying Curls with 3 sec hold – 45lbs

Butt Blaster Machine:
4 x 12 with 25lbs high kick-backs on each leg

Hyper Extensions:
4 x 12 with no weight

9:25am: 35 mins cardio

20 mins stairmill – varying 20 sec intervals
10 mins stairmaster – varying 10 sec intervals
5 mns elliptical – steady state

10:15am:
PWO shake of 1 scoop whey mixed with water

11am:
Blueberry waffle explosion (I should have blended the blueberries, but was too lazy)
(½ cup oats, ½ cup egg whites, ½ scoop vanilla whey, ½ cup blueberries)

1pm:
1 tuna muffin
1 slice toasted Ezeikal bread
1 apple

2pm:
1 hr Flag Football Game
(I got coerced into signing up for a league in my gym)
We lost since this was our first game, but it was still fun. Totally beat though since this came after this morning’s workout!

3:45 pm:
1 tuna muffin
salad – greens, cucumber slices, baby tomatoes, banana peppers with lemon juice/black pepper

6:45 pm:
4 oz veal (marinated in curry powder, cooked in olive oil spray, peppers and onions)
salad – greens, cucumber slices, baby tomatoes, banana peppers with lemon juice/black pepper

9pm:
2 tbsp almond butter

Totals: ~1315 cals (131g carbs, 147g protein, 31g fat)
Macros: ~38c/42p/20f

 

[*Bunny*]

Sat 3/11

Scale weight: 121lbs
Day 14 of 20 – alcohol & cheat meal free (inspired by Bunny )

WHAT!?!?!? YOU GO GIRL!!!

and one for good luck

 

[nelmsjer]

 

[iceprincess]

YOU GO GURL!!

Congrats on the 121 lbs - keep it up RT!! You are looking great

 

[Roonytunes]

to Nelms & IP...nice to "see" you guys. You've both been sorely missed!

Bunns, thanks for the well-wishes! See, you are even more inspiring than you know I was thrilled to be able to clean out the social calendar for 20 days straight. I don't miss the alcohol and cheat meals at all when I'm left to my own devices!

Sun, 3/12

Scale weight: 121lbs
Day 15 of 20 – alcohol & cheat meal free

8:45 am:
½ cup oats
½ cup egg whites
1 packet splenda and pumpkin pie spice
1/3 cup grapes

10:30am: Upper Body workout (self, no trainer)

Chest Superset:
4 sets of (15 reps on Seated Pec Dec with 45lbs + 15 push-ups)

Back Superset:
4 sets of (15 reps of v-grip lat pull down with 55lbs + wide grip pull-ups on gravitron with100lbs)

Shoulder Tri-set:
Set 1: 15 lat raises with 5lb dbs, 15 reps Shoulder Press Machine with 45lbs, 15 front raises with 5lb dbs

Set 2: 15 lat raises with 5lb dbs, 12 reps shoulder press with 15lb dbs, 15 front raises with 5lb dbs

Set 3: 15 lat raises with 5lb dbs, 15 reps shoulder press with 10lb dbs, 15 front raises with 5lb dbs

11:35am: 30 mins cardio

20 mins Elliptical – cross trainer mode with increasing incline
10 mins Stairmill – fat burn mode with varying 10 sec intervals

12:15pm:
PWO shake – 1 scoop whey mixed with water

1:30pm:
6 oz cooked shrimp
large salad – greens, cucumber slices, baby tomatoes, celery and onion bits, banana peppers with lemon juice/black pepper
1 slice toasted Ezeikal bread
1 apple

4:30 pm:
Stir fry veal (4 oz veal, ½ tomato, diced tri-color pepper, celery & onion cooked in olive oil spray)
4 oz cooked sweet potato

7pm:
3-4 oz seared rare ahi tuna crusted with black peppercorn
steamed broccoli

9pm:
6 oz cooked shrimp
salad – greens, cucumber slices, baby tomatoes, banana peppers with lemon juice/black pepper
1 tbsp almond butter

Totals: ~1335 cals (~135g carbs, 145g protein, 30g fat)
Macros: ~37c/42p/21f

 

[buffalogal]

Rooney, you are doing great. A lot of my new "diet" once I get back on track is based on some of the things you have in your meal plan, with a few others here and there. Still tweaking it and am anxious to get started to see new results.

I finally found that Ezekiel bread. That stuff is great!! I've even been able to finally crack open that pouch of tuna too. It really isn't too bad - glad you suggested it way back when.

 

[momsgettinfit]

 

[scorpiogirl]

Hey, Roony! Just want to stop in and say HI!!

 

[Roonytunes]

Rooney, you are doing great. A lot of my new "diet" once I get back on track is based on some of the things you have in your meal plan, with a few others here and there. Still tweaking it and am anxious to get started to see new results.

I finally found that Ezekiel bread. That stuff is great!! I've even been able to finally crack open that pouch of tuna too. It really isn't too bad - glad you suggested it way back when.

Cool, I can't wait for you to log again so we can pick ideas off each other...I'm glad to hear you found that Ezekiel bread - I love it! You probably have figured this out, but it needs to be refrigerated or it goes bad really quickly. And I think that pouch of tuna looks a little scarier than it tastes. I'm still not a big fan of it, but when in a pinch, it's handy.

 

[Roonytunes]

ladies....thanks for checking in on me!


Mon, 3/13

Scale weight: 121lbs

7am: Cardio/Plyometrics/Bis & Tris

15 mins elliptical warm-up

20mins Plyo and Bis/Tris: circuit of lunges, box jumps, squat jumps, jumping jacks intercepted with:

3 sets of 15 Tricep rope pull downs with 40lbs
4 sets of diamond push-ups: 5, 10, 15, 20
1 set of 15 Tricep Dips

Bicep curls with 10lbs: 1 x 10 half curls with 3 sec hold + 10 full curls, 2 x 15 full curls, 1 x 10 full curls with 15lbs

10 mins HIIT cardio on Treadmill: @ 3.5mph, 1 min @ 7% incline, 30 sec @ 15% incline
10 mins Stairmill: Fatburn mode of 10 sec varying intervals, level 9
5 mins Elliptical: steadystate

9am:
Leftover veal stirfry (6 oz veal, 1/2 tomato, diced celery, tri-color pepper & onions cooked in olive oil spray)
5 long stalks of steamed asparagus
1 slice toasted Ezeikal bread
1 apple

Noon:
1/2 cup oats with 1 pureed peach
3/4 cup egg whites
1 packet splenda

2pm:
1/2 cup oats
3/4 cup egg whites
1 packet splenda, pumpkin pie spice

4:30pm:
3 oz marinated chicken breast
grilled veggies: eggplant, spinach, onions, mushrooms, hot peppers

7pm:
1 tuna muffin

9:15pm:
2 tbsp almond butter

Totals: ~1355 cals (~135g carbs, 136g protein, 33g fat)
Macros: 39c/40p/21f

I have such a headache after my evening class today....so drained! I'm off to bed. G'night everyone!

 

[getnfit06]

Great Job Roony!!!

 

[momsgettinfit]

Ducking in a for a good morning. Hope your feeling better this AM.

 

[Roonytunes]

I woke up in a much better state today, MGF...thanks for asking! And GetNFit, I am still lovin' your tuna muffins. I plan to make another batch tomorrow to hopefully take me through the rest of the week.

Tues, 3/14
Day 17 of 20 – cheat meal-free and alcohol-free

Scale weight: 120.5lbs

7am: AM Cardio

20 mins Elliptical in cross-trainer mode
*2 continuous stretches of suicide runs (6 cones, 8 feet apart)
5 mins Elliptical in steady-state mode
*4 continuous sprints of 50 feet each
5 mins Elliptical in steady state mode
*30 side straddle box jumps

9am:
1 tuna muffin
1 slice toasted Ezeikal bread
10 stalks cooked asparagus
1 peach

11:45am:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
1 cup egg whites
1 apple

2:30pm:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
1 cup egg whites
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

5:30pm:
3 oz marinated chicken breast
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

8pm: Lower Body Workout (self, no trainer)

Smith Machine Squats:
4 x 15 with bar + 70lbs

Step-Ups:
4 x 15 on each leg with 15lb dbs

Lying Leg Curls:
4 x 15 with 45lbs

Leg Extensions:
4 x 15 with 55lbs

9pm:
PWO – 1 scoop whey mixed with water

10:30pm:
2 tbsp almond butter

Totals: ~1335 cals (~137g carbs, 139g protein, 31g fat)
Macros: ~40c/40p/20f

 

[getnfit06]

Lookin' good roony!!!
Hey FYI i got the tuna muffin recipe at this low carb site. Maybe you can find some more recipes there that u like.
http://users3.ev1.net/~fontlady/index.html

 

[momsgettinfit]

I woke up in a much better state today, MGF...thanks for asking!

]


I'm glad your doing better today!!!

 

[treilin]

I have such a headache after my evening class today....so drained! I'm off to bed. G'night everyone!

Hope the headache is gone... just checking on you to say hello!!!

 

[Roonytunes]

Hey everyone Thanks for the link, GetNFit. I spent some time on that site and got a few ideas. But I realized low carb and clean eating are quite different. They use a ton of cream cheese and heavy cream in their recipes and I saw a few for waffles with pork rinds

Wed, 3/15
Day 18 of 20 – cheat meal-free and alcohol-free

Scale weight: 121lbs

6:15am: Cardio

1 hr spinning class

8:30 am:
6 oz broiled rainbow trout
1 slice toasted Ezeikal bread
10 stalks steamed asparagus
1 peach

11:30am:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
3/4 cup egg whites
1 apple

2pm:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
3/4 cup egg whites
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

4 pm:
3 oz marinated chicken breast
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

7:30 pm: Upper Body Workout

Seated Pec Dec
1 x 12 with 45lbs
4 x 12 with 40lbs

Lat Pulldown with narrow underhand grip:
1 x 12 with 65lbs
3 x 12 with 70lbs

Shoulder Press Machine:
4 x 12 with 50lbs

Tri/Bi supersets:
2 x 2 continuous sets of 12 seated bicep curls (full extension) & 12 skull crushers with 12lb dbs

8:35pm:
PWO – 1 scoop whey mixed with water

10:15 pm:
2 tbsp almond butter

Totals: ~1380 cals (~134g carbs, 142g protein, 35g fat)
Macros: ~38c/40p/22f

 

[momsgettinfit]

Hey everyone Thanks for the link, GetNFit. I spent some time on that site and got a few ideas. But I realized low carb and clean eating are quite different. They use a ton of cream cheese and heavy cream in their recipes and I saw a few for waffles with pork rinds

Wed, 3/15
Day 18 of 20 – cheat meal-free and alcohol-free

Scale weight: 121lbs

6:15am: Cardio

1 hr spinning class

8:30 am:
6 oz broiled rainbow trout
1 slice toasted Ezeikal bread
10 stalks steamed asparagus
1 peach

11:30am:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
3/4 cup egg whites
1 apple

2pm:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
3/4 cup egg whites
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

4 pm:
3 oz marinated chicken breast
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

7:30 pm: Upper Body Workout

Seated Pec Dec
1 x 12 with 45lbs
4 x 12 with 40lbs

Lat Pulldown with narrow underhand grip:
1 x 12 with 65lbs
3 x 12 with 70lbs

Shoulder Press Machine:
4 x 12 with 50lbs

Tri/Bi supersets:
2 x 2 continuous sets of 12 seated bicep curls (full extension) & 12 skull crushers with 12lb dbs

8:35pm:
PWO – 1 scoop whey mixed with water

10:15 pm:
2 tbsp almond butter

Totals: ~1380 cals (~134g carbs, 142g protein, 35g fat)
Macros: ~38c/40p/22f

Lookin good girlie girl!!!!

 

[getnfit06]

ewww porky-waffles? Yuk!
Well I hoped maybe you could find another good high protein recipe that you could tweak.
I gotta make those tuna muffins.

 

[Roonytunes]

Thurs, 3/16

Day 19 of 20 – cheat meal-free and alcohol-free

Scale weight: 120.5lbs

6:50am: Cardio

10 mins warm-up on elliptical
30 mins speed/agility HIIT drills
(obstacle course with sprints, ladder work, hurdle jumps, side shuffles, weave jog, suicide runs)
3 min cool-down on elliptical

8:45 am:
6 oz baked rainbow trout (seasoned with lemon juice, curry powder and black powder)
1 small homemade banana protein muffin
15 stalks steamed asparagus
1 peach

11:45am:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
1 cup egg whites
1 apple

2:30pm:
3 oz marinated chicken breast
1 small homemade banana protein muffin
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

4:45 pm:
3 oz marinated chicken breast
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

5pm to 8pm: Evening Class
Lot of pressure to eat provided dinner and snacks (they actually ordered wraps instead of pizza just for me because they thought I'd eat that instead. I will admit it was a sweet gesture), but I didn’t budge. I know my co-workers mean well, but I just didn't feel like explaining my clean eating habits to them. And the "wraps" turned out to be huge-ass strombolis when they arrived

8:45pm:
2 tbsp almond butter

Totals: ~1325 cals (134g carbs, 136g protein, 32g fat)
Macros: ~39c/40p/21f

 

[*Bunny*]

Lot of pressure to eat provided dinner and snacks (they actually ordered wraps instead of pizza just for me because they thought I'd eat that instead. I will admit it was a sweet and well-meaning gesture), but I didn’t budge. I know my co-workers mean well, but I just didn't feel like explaining my clean eating habits to them.

Kicking some ass RT

 

[momsgettinfit]

Thurs, 3/16

Day 19 of 20 – cheat meal-free and alcohol-free

Scale weight: 120.5lbs

6:50am: Cardio

10 mins warm-up on elliptical
30 mins speed/agility HIIT drills
(obstacle course with sprints, ladder work, hurdle jumps, side shuffles, weave jog, suicide runs)
3 min cool-down on elliptical

8:45 am:
6 oz baked rainbow trout (seasoned with lemon juice, curry powder and black powder)
1 small homemade banana protein muffin
15 stalks steamed asparagus
1 peach

11:45am:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
1 cup egg whites
1 apple

2:30pm:
3 oz marinated chicken breast
1 small homemade banana protein muffin
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

4:45 pm:
3 oz marinated chicken breast
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

5pm to 8pm: Evening Class
Lot of pressure to eat provided dinner and snacks (they actually ordered wraps instead of pizza just for me because they thought I'd eat that instead. I will admit it was a sweet gesture), but I didn’t budge. I know my co-workers mean well, but I just didn't feel like explaining my clean eating habits to them. And the "wraps" turned out to be huge-ass strombolis when they arrived

8:45pm:
2 tbsp almond butter

Totals: ~1325 cals (134g carbs, 136g protein, 32g fat)
Macros: ~39c/40p/21f

Kudos for them for the effort and to you for sticking to your guns!!!

 

[Roonytunes]

Fri, 3/17

I finish my 20 day challenge of no cheat meals or alcohol today!!

Scale weight: 120lbs

I get my measurements done tomorrow morning. Regardless of what the tape measure and calipers say, I think I look leaner. I’m especially happy that I was able to increase my carbs to 40% and not experience any negative consequences. I had always thought I was carb sensitive prior to this. I love the extra energy that I’m having these days!

6:50am: 50 mins Cardio/Plyometrics

23 mins on elliptical in increasing blocks of incline
20 mins Plyometrics:
Circuits of walking lunges, squat jumps, regular push-ups, diamond push-ups, dumbell pushups with lateral lifts, hanging knee raises, pull-ups (with trainer holding legs), suicide runs (3 cones, 6ft apart) and ending with 4 stretches of 50 feet short sprints
2 mins Stairmill
5 mins cool-down on elliptical

9 am:
8 oz baked cod (seasoned with lemon juice, curry powder and black pepper with diced tomatoes and onions)
1 small homemade banana protein muffin
10 stalks steamed asparagus
1 peach

Noon:
½ cup cooked oats
1 packet splenda, dash of pumpkin pie spice
½ cup egg whites
1 apple

3 pm:
3 oz marinated chicken breast
1 small homemade banana protein muffin
grilled veggies: spinach, eggplant, onions, mushrooms, hot peppers

6:45 pm:
6 oz baked cod (seasoned with lemon juice, curry powder and black pepper with diced tomatoes and onions)
small salad – greens, baby tomatoes, cucumber, diced onions/celery/pepper and banana peppers with lemon juice/black pepper dressing
.
9:30pm:
2 tbsp almond butter

Totals: ~1300 cals (133g carbs, 141g protein, 28g fat)
Macros: ~39c/42p/19f

 

[gemini269]

Hi rooney... =) Congratulations on going that long and reaching your goal of not drinking/eating junk that long!!! I know it's really hard! I must have missed it, but what prompted you to do it? I recently decided I wanted to do the same. Mainly because my boyfriend, ( EX-boyfriend as of tonight!!! --- it's a GOOOD thing =) drank like a FISH and i ended up swimming right along behind him. Not only did it leave me depressed alot, (i have bi polar disorder, and it's strongly discouraged to drink in that case =( but i felt bad, gained a few pounds, and my gym workouts have lost their UUumph! =) So.... if you don't mind... how and why did you do it? how do you feel now? And do you think you'll keep it up? THanks girl =)

 

[Roonytunes]

Hi rooney... =) Congratulations on going that long and reaching your goal of not drinking/eating junk that long!!! I know it's really hard! I must have missed it, but what prompted you to do it? I recently decided I wanted to do the same. Mainly because my boyfriend, ( EX-boyfriend as of tonight!!! --- it's a GOOOD thing =) drank like a FISH and i ended up swimming right along behind him. Not only did it leave me depressed alot, (i have bi polar disorder, and it's strongly discouraged to drink in that case =( but i felt bad, gained a few pounds, and my gym workouts have lost their UUumph! =) So.... if you don't mind... how and why did you do it? how do you feel now? And do you think you'll keep it up? THanks girl =)

Hi Gemini I’m sorry to hear about the boyfriend situation.

I decided to do a “no cheat meal/no alcohol” stretch for myself because I just wasn’t making the gains I wanted. I was working out hard and eating clean all week, but I think I was pigging out far too much on my weekly cheat meal and the alcohol didn’t help either. I’d be bloated the next day and it seemed like I kept putting on the same few pounds of water weight and taking them off by the end of the week to repeat the cycle again over the next weekend. I also just wanted to see if I could stand up to the mental challenge.

At the end, I truthfully didn’t miss the actual eating out and alcohol much, but it did put a damper on my weekend socializing. On the upside, it was great to wake up with lots of energy and feeling good each morning. Plus finally seeing my scale weight go down was awesome!

While I’m not giving up drinking entirely, I do plan to watch my consumption as much as possible until I reach my cutting goal. Sure, there will be special occasions where I’m sure I’ll drink up and want to party, but I plan to be cautious about how often those occur. Let’s see how it goes….

Good luck to you! It’s not easy but I think the end results make it worthwhile.

 

[*Bunny*]

Roony. WAY TO GO GIRL, on completing your challenge. I had an in-depth discussion with Ulter on how alcohol consumption can hinder fat loss, even with a healthy diet & training regimen in place, and even while incorporating a week cheat meal (no matter how large).

(I am not preaching to you, but for those that do read your log & may not ever post) It’s not that you have to ever give drinking or cheats up, sometimes do what’s necessary to determine what the culprit is that may or may not be hindering your progress, and push past that bump… and I’m SO PROUD OF YOU, that you were able to try it out & see that for yourself.

 

[momsgettinfit]

Good Morning roony!!!! Great Job overall girlfriend!!!!

 

[believeNme]

Hi Gemini I’m sorry to hear about the boyfriend situation.

I decided to do a “no cheat meal/no alcohol” stretch for myself because I just wasn’t making the gains I wanted. I was working out hard and eating clean all week, but I think I was pigging out far too much on my weekly cheat meal and the alcohol didn’t help either. I’d be bloated the next day and it seemed like I kept putting on the same few pounds of water weight and taking them off by the end of the week to repeat the cycle again over the next weekend. I also just wanted to see if I could stand up to the mental challenge.

At the end, I truthfully didn’t miss the actual eating out and alcohol much, but it did put a damper on my weekend socializing. On the upside, it was great to wake up with lots of energy and feeling good each morning. Plus finally seeing my scale weight go down was awesome!

While I’m not giving up drinking entirely, I do plan to watch my consumption as much as possible until I reach my cutting goal. Sure, there will be special occasions where I’m sure I’ll drink up and want to party, but I plan to be cautious about how often those occur. Let’s see how it goes….

Good luck to you! It’s not easy but I think the end results make it worthwhile.

Yeah... no worries on the ex!! lol=) this is our 4th break up in 4 months! That equals once a month which equals i should have payed attention tha first time Anways... I went 4 months last year with no chesta or alcohol and i did feel better and lost a good bit of weight, eventually life situations came about and i turned to both for comfort C'est la vie... But i am proud of you!! =) I think I'm going to try what you did starting monday until my birthday. I'll have ten weeks exactly. ok, maybe thats a LITTLE steep.. lol!! but, ALOT less! Thans Rooney... Have a fab day!

 

[Roonytunes]

I got my measurements redone this morning with my regular trainer. Body fat has slightly dropped a whoppin’ 0.3% to 15.6% now since 2/7/06.

However, measurements showed a lot of redistribution.

Chest – 30.75” (up 0.25”)
Bi – 11” (same)
Waist – 23” (down 0.75”)
Abs – 28.75” (up 1.25”)
Thigh – 18.75” (down 1.25”)
Hips – 38.75” (up 0.75”)
Shoulder – 37.75” (up 1”)

I am actually trying to grow my upper body to match my lower body, so the shoulder and chest growth is something I’m happy with. My trainer even mentioned that it's possible that instead of cutting down to 11% and bulking back to about 15-16%, there could be a chance my body will redistribute fat to get the proportions I want while staying at 15%. Now,that *would* be nice!

We had a discussion about how my upper body is cut and my lower body has a spare tire in the hip, butt and thigh area still and so now, my lower body workout is going to change – less weights and slower controlled movements. We’re going to focus on the glute muscles more. I am also supposed to do Winsor Pilates for the lower body twice a week. Upper body training stays the same since it seems to be working as planned. And I will continue with the cardio as well.

In terms of diet, I get to keep the 40p/40c/20f macros. To shock the body, I can drop my serving of fat (around 180-200 cals, 15-18g fat) out every few days, which will create a small calorie zig-zag.

So onward and forward…..let’s see how this next lag goes!

 

[Roonytunes]

Thanks for all the well-wishes, ladies! I couldn’t have done it without your support.

Sat, 3/18/06

Scale weight: 119.5lbs

7: 45am
10 oz Isopure whey drink – apple melon

8:15am (Lower Body Workout):
After measurements and my two trainers discussing my body type (I have a female trainer who does my measurements and gives me my diet and a male trainer who I train with regularly – I love my male trainer but he just can’t see my bare ass and hips like my female trainer does so she was telling him that we need to alter my lower body workout to get rid of the sticky fat deposits), I had a very painful workout of slow movements. I seriously thought I would start on the last few reps.

Leg Press:
Sled + 90lbs
2 sets of 8 reps of very slow motion up/down with wide leg stance with toes pointed out & 8 reps of very slow motion up/down with toes together
Sled + 50lbs
2 sets of 9 reps of very slow motion up/down with wide leg stance with toes pointed out & 9 reps of very slow motion up/down with toes together
Sled + 40lbs
2 sets of 9 reps of very slow motion up/down with wide leg stance with toes pointed out & 9 reps of very slow motion up/down with toes together

Sumo Deadlifts:
2 sets of 10 with bar + 5lbs (we focused on form and I have homework now to practice form further on my off days)

9:30am: Cardio
5 mins steady-state elliptical
*100 jumping jacks
5 mins steady-state elliptical
* 3 sets of short suicide runs (3 cones, 6ft apart)
* 40 push-ups
5 mins steady-state elliptical
* 30 squat thrusts
5 mins steady-state elliptical
* 4 continuous 50 yard sprints
5 mins steady-state elliptical
* 4 continuous 50 yard sprints

10:15am:
10 oz Isopure whey drink – apple melon

11:15am:
½ cup cooked oats
½ cup egg whites
1 peach

1:15pm:
1 home-made banana protein muffin
1 tbsp almond butter

I have a guest for the rest of the weekend, so I will be busy entertaining. However, I picked my restaurants of where we’ll be dining and have a good idea of my meals for the rest of the weekend (think tuna, salads, turkey burgers, egg white omelets etc.)

Tonight is the much awaited cheat meal. I picked a Greek restaurant (www.estiarestaurant.com) just because they offer a lot of “clean food” in terms of grilled fish, meats and veggies and use olive oil for most of their cooking. However, I will also be having wine (Bunns, I’ll make sure I throw back one for ya :), a few bites of dessert and am meeting up with my friends afterwards for a few cocktails.

Have a GREAT weekend, everyone!

 

[getnfit06]

ENJOY yourself Roony, You deserve it!!!

 

[mermaid]

Hey, Roony

Major cred for the dry spell. After seeing you and Bunns, and talking to IP, it is something that I shall be doing myself but more for the mental aspect. I have to try some tricks to get my headspace in the right place.

Great news about the measurements too

I'd like to know how you feel the morning after your new lower body workout......

 

[Roonytunes]

I'm baack. Here's the rest of my weekend log....

Sat, 3/18/06

Scale weight: 119.5lbs

7: 45am
10 oz Isopure whey drink – apple melon

8:15am (Lower Body Workout):
After measurements and my two trainers discussing my body type (I have a female trainer who does my measurements and gives me my diet and a male trainer who I train with regularly – I love my male trainer but he just can’t see my bare ass and hips like my female trainer does so she was telling him that we need to alter my lower body workout to get rid of the sticky fat deposits), I had a very painful workout of slow movements. I seriously thought I would start on the last few reps.

Leg Press:
Sled + 90lbs
2 sets of 8 reps of very slow motion up/down with wide leg stance with toes pointed out & 8 reps of very slow motion up/down with toes together
Sled + 50lbs
2 sets of 9 reps of very slow motion up/down with wide leg stance with toes pointed out & 9 reps of very slow motion up/down with toes together
Sled + 40lbs
2 sets of 9 reps of very slow motion up/down with wide leg stance with toes pointed out & 9 reps of very slow motion up/down with toes together

Sumo Deadlifts:
2 sets of 10 with bar + 5lbs (we focused on form and I have homework now to practice form further on my off days)

9:30am: Cardio
5 mins steady-state elliptical
*100 jumping jacks
5 mins steady-state elliptical
* 3 sets of short suicide runs (3 cones, 6ft apart)
* 40 push-ups
5 mins steady-state elliptical
* 30 squat thrusts
5 mins steady-state elliptical
* 4 continuous 50 yard sprints
5 mins steady-state elliptical
* 4 continuous 50 yard sprints

10:15am:
10 oz Isopure whey drink – apple melon

11:15am:
½ cup cooked oats
½ cup egg whites
1 peach

1:15pm:
1 home-made banana protein muffin
1 tbsp almond butter

3:30pm:
3-4 oz seared ahi tun
large salad with greens, tomatoes, cucumbers with oil/vinegar dressing on the side

8:30pm:
CHEAT MEAL
2 glasses of red wine
grilled octopus in olive oil
3 lamb chops with side of horta greens

10:30pm - 2am:
3 blueberry mojitos
1 vodka/club soda cocktail

Sun, 3/19/06

Scale weight: 119.5lbs

Scheduled Rest Day

10am:
1/2 cup oats
1/2 cup egg whites

2pm:
turkey burger, no roll
sweet potato fries
*and this is where I slipped up*
bread basket : two pieces of corn bread and a few bites of other fancy nut breads with butter. I will at least say it was so friggin' GOOD!!

STUFFED!

7pm:
15 almonds

9:30pm:
Whey shake - 1 scoop ON whey mixed with water
1 tbsp almond butter

 

[getnfit06]

Never had octopus before...! what's it taste like?

 

[Roonytunes]

Never had octopus before...! what's it taste like?

Like chicken?

Good octopus has a smoky taste and is flavorful of the lemon juice & olive oil it's marinated in. Not-so-good octopus is rubbery and requires a lot of chewing. I was lucky to have had good octopus this weekend.

 

[Roonytunes]

Mon, 3/20

*Start of 12 day alcohol & cheat meal free stretch*

Scale weight: 119.5lbs

7am: Cardio/Plyometrics

10 mins elliptical - cross-trainer mode
20 mins circuit work:
3 sets of 5 walking lunges, 15 jumping jacks, 15 push-ups, 5 diamond push-ups, 10 squat jumps intercepted with 10 pull-ups (trainer holding legs), ab throw downs, 15 plie squats with 20lb db & finishing with 4 50-ft sprints
15 mins elliptical - cross-trainer mode

9am:
Protein Shake (1 scoop whey mixed with water)
1 home made banana protein muffin
1 peach

11:30am:
1/2 cup oats
1 cup egg whites
1 apple

2:15pm:
3 oz marinated chicken breast
grilled veggies: spinach, eggplant, mushrooms, hot peppers
1 home made banana protein muffin

4:10pm:
1 tuna muffin
grilled veggies: eggplant, mushrooms, hot peppers

7pm:
1 tuna muffin
grilled veggies: eggplant, spinach, mushrooms, hot peppers

9pm:
2 tbsp almond butter

Totals: 1325 cals (136g carbs, 145g protein, 29g fat)
Macrs: 39c/42p/19f

 

[mermaid]

I'd like to know how you feel the morning after your new lower body workout......

Bump for Roony.........

 

[treilin]

Like chicken?

Good octopus has a smoky taste and is flavorful of the lemon juice & olive oil it's marinated in. Not-so-good octopus is rubbery and requires a lot of chewing. I was lucky to have had good octopus this weekend.

Yeah I had the bad kind... felt like I was chewing rubber... Bleh

 

[Roonytunes]

I'd like to know how you feel the morning after your new lower body workout......

I was definitely sore, Mermie. But I liked that the soreness was focused right in my glutes, outer and inner thighs - all my problem areas specifically. I expected to feel worse yesterday since I usually get hit after 48 hrs harder, but it wasn't awful. Now I can't wait to go back and get tortured again tomorrow ....we are masochists!

And major cred right back at ya for starting your own dry spell

 

[Roonytunes]

Tues, 3/21/06

I slept for 10 hours straight which is unusual for me. I dragged myself out of bed close to 8am this morning....I must be tired! I usually wake up like clockwork at 5:45am for morning cardio.

Scale weight: 119.5lbs

9am:
1 tuna muffin
1 home-made banana protein muffin
10 stalks cooked asparagus
1 peach

Noon:
1/2 cup cooked oats
3/4 cup egg whites
1 apple

2pm:
3 oz marinated chicken breast
grilled veggies: spinach, eggplant, mushrooms, onions, hot peppers
1 home-made banana protein muffin

4:45pm:
1 tuna muffin
grilled veggies: spinach, eggplant, mushrooms, onions, hot peppers

7:45pm:
1 tbsp almond butter

8pm: Chest/Shoulders Workout

I copied a good portion of Jen’s workout from her log

Incline Flys:
Triple Drop Set
3 sets of 20lb dbs/10 reps, 15lb dbs/10 reps, 10lb dbs/10 reps, 5lb dbs/20 reps

Incline Chest Press:
Triple Drop Set
3 sets of 20lb dbs/10 reps, 15lb dbs/10 reps, 10lb dbs/10 reps, 5lb dbs/10 reps

Lateral Raises:
3 sets of 15 with 5lb dbs

Front Delt Raises:
3 sets of 15 with 15lbs standing on Bosu Ball

Machine Shoulder Press:
Triple Drop Set
45lbs/8 reps, 35lbs/8 reps, 25lbs/8 reps, 20lbs/8 reps
40lbs/8 reps, 35lbs/8 reps, 25lbs/8 reps, 20lbs/8 reps
40lbs/8 reps, 35lbs/8 reps, 25lbs/8 reps, 20lbs/8 reps

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

10:30pm:
1 tbsp almond butter

Totals: ~1300 cals (136g carbs, 139g protein, 29g fat)
Macros: ~40c/41p/19f

 

[playmatesky]

Hey baby...I have been away for a while. Been so busy lately. JUst wanted to stop by and say hello. U r still logging. Good for you!!

 

[iceprincess]

HEY RT!! Just thought I would drop in and see how things were going with you. I am so excited that you have decided to do a dry spell...that is GREAT (sorry, I am a little behind - heehee)!!

I can see that your scale weight has dropped as well - way to GO!! How are you feeling? Do you feel leaner? Do you feel any progress?

Miss you guys so much, can't wait to be back on, for good, in a few days!

 

[treilin]

Tues, 3/21/06

I slept for 10 hours straight which is unusual for me. I dragged myself out of bed close to 8am this morning....I must be tired! I usually wake up like clockwork at 5:45am for morning cardio.

I went through that last week and the week before. Your body is telling you it needs some R&R I just let it sleep all last week with no alarm clock!

 

[momsgettinfit]

Good morning RT. Hope your well rested today!

 

[getnfit06]

Good morning roony!!

 

[Roonytunes]

Heya ladies Thanks for checking in on me. I love coming to work and logging in to see all your messages in my log

I went through that last week and the week before. Your body is telling you it needs some R&R I just let it sleep all last week with no alarm clock!

I figured as much, Trel, and didn't beat myself up about it. Also, I wouldn't be surprised if my cheat meal/alcoholic beverages had an effect. As I've mentioned before, my body has now become quite sensitive to any small change in routine.

With respect to another conversation we had earlier, I've also started using YES as of today. I am all tingly and peppermint-smelling now

 

[scorpiogirl]

Just catching up on your log, Roony! I'M SO PROUD OF YOU!!! You're really putting your nose to the grindstone! GREAT JOB, GIRL!! :HEART:

 

[Roonytunes]

HEY RT!! Just thought I would drop in and see how things were going with you. I am so excited that you have decided to do a dry spell...that is GREAT (sorry, I am a little behind - heehee)!!

I can see that your scale weight has dropped as well - way to GO!! How are you feeling? Do you feel leaner? Do you feel any progress?

Miss you guys so much, can't wait to be back on, for good, in a few days!

It's IP!!! I miss you too, girl! It'll be good to have you back on here in just a few days. I hope the vacation is continuing to go well and when you get back to work, you'll be headache and stress free.

I am on my 2nd dry spell. The first one was 20 days and this one will be 12 days till Apr 1st. I'm going to be much stricter with myself for reasons to take a "break" from the diet. I am feeling pretty darn good. Being able to eat 40% carbs has been good for both my energy levels and general mood. I do feel leaner although my bf% hasn't dropped too much. My measurements did show that my body fat is redistributing though so perhaps that's why I think I look better. Regardless, I plan to chug along with the program and see what happens.

Can't wait to follow your cutting cycle

 

[Roonytunes]

Just catching up on your log, Roony! I'M SO PROUD OF YOU!!! You're really putting your nose to the grindstone! GREAT JOB, GIRL!! :HEART:

Thanks, SG!! I'm happy to see that life has settled down for you a bit and you're back to logging. I love seeing your progress...you are so inspiring, girl!

 

[treilin]

With respect to another conversation we had earlier, I've also started using YES as of today. I am all tingly and peppermint-smelling now

Yeah I'm going to start using that when I cut some body fat off... kinda pointless for me at this point!
I just have to get that exfoliation and shower time in beforehand... I know I sucked at doing that last year!

 

[Roonytunes]

Wed, 3/22

Scale weight: 121lbs

6:15am: 1 hour spinning class

8:45am:
Blackberry protein waffles
(1/2 cup blended oatmeal, 1 scoop Vanilla whey, 1/2 cup egg whites, 1/2 cup crushed blackberries)

11:45am:
1/2 cup cooked oats
1/2 cup egg whites
1 packet splenda, dash of pumpkin pie spice
1 tangerine

1:45pm:
3 oz marinated chicken breast
grilled veggies: eggplant, spinach, mushrooms, onions, hot peppers
1 slice Ezeikal bread

4:30pm:
1 tuna muffin
grilled veggies: eggplant, spinach, mushrooms, onions, hot peppers

7:15pm:
1 tbsp almond butter

7:30pm: Lower Body Workout

45 degree leg press: sled + 30lbs
slow movements with count of 4 down & count of 4 up
2 x 12 very wide stance with toes pointed out
1 x 12 closed feet
1 x 12 very wide stance with toes pointed out
1 x 12 closed feet
1 x 12 very wide stance with toes pointed out

Sumo stance deadlifts:
2 x 12 with bar + 10lbs
3 x 12 with bar + 5lbs

8:45pm:
PWO shake - 1 scoop whey mixed with water

10pm:
15 almonds

Totals: ~1280 cals (135g carbs, 138g protein, 28g fat)
Macros: 40c/41p/19f

 

[Roonytunes]

Thurs, 3/23

Scale weight: 121lbs

7am: Cardio
10 mins elliptical in crosstrainer mode(medium intensity)
30 mins speed/agility drills (high intensity): ladder drills intercepted with quick jogs, sprints and suicide runs
15 mins elliptical in steady state mode (low intensity)

8:45am:
4 oz baked cod (seasoned with lemon juice, black pepper, curry powder with diced tomatoes and peppers)
1 slice toasted Ezeikal bread
10 stalks cooked asparagus
1 peach

11:45am:
1/2 cup oats
1 cup egg whites
1 apple

2pm:
3 oz grilled chicken breast
steamed asparagus
1 slice Ezeikal bread

4:30pm:
3 oz grilled chicken breast
grilled veggies: spinach, mushrooms, onions, peppers

7pm:
2 oz grilled chicken breast
grilled veggies: spinach, mushrooms, onions, peppers

10:15pm:
15 almonds

Totals: ~1195 cals (126g carbs, 135g protein, 22g fat)
Macros: ~41c/43p/16f

 

[getnfit06]

Goooood Morning girley!!

 

[Roonytunes]

Goooood Morning girley!!

to you too, GnF!

 

[iceprincess]

Morning Rt!!!

 

[FlyBrownChick]

Hey Rooney!

I must admit...I have been lurking in your journal since I joined. I use to live in Northern DE and reading your journal felt like being back in the area. I've really enjoyed following, but I guess I can stop hiding now.

I hope you have a good wekeend!

 

[Roonytunes]

Hey Rooney!

I must admit...I have been lurking in your journal since I joined. I use to live in Northern DE and reading your journal felt like being back in the area. I've really enjoyed following, but I guess I can stop hiding now.

I hope you have a good wekeend!

Aww, thanks for delurking, FBC! I'm glad my journal has helped you take a stroll down nostalgia lane...and no more hiding from now on!

 

[Roonytunes]

Fri, 3/24

Scale weight: 120.5lbs

6:45am:
1 oz seasoned chicken breast
1 slice toasted Ezeikal bread

7:15am: Upper Body Circuit Training

5 sets of 15 reps with rest in between each full set:

Incline v-up chest press machine (set 1: no weight, set 2-5: 5lbs)
V-Grip Lat Pull-downs (5 sets: 55lbs)
Reverse Shoulder Press Machine (5 sets: 45lbs)
Bicep Curls on Cable Machine (1 set: 30lbs, set 2-5: 27.5lbs)
Tricep V-Grip Pulldowns on Cable Machine (1 set: 45lbs, set 2-5: 40lbs)

8:20am:
PWO shake - 1 scoop ON whey mixed with whey

11am:
1/2 cup oats
1/2 cup egg whites
1 apple

1:30pm:
3 oz seasoned chicken breast
10 stalks cooked asparagus
1 slice Ezeikal bread
1 tangerine

3:30pm:
3 oz seasoned chicken breast
grilled veggies: spinach, mushrooms, onions, hot peppers

6pm:
1/4 cup pecans

9pm:
3-4 oz baked cod (seasoned with lemon juice, black pepper, curry powder) with tomatoes and peppers

Totals: ~1275 cals (129g carbs, 144g protein, 34g fat)
Macros: ~37c/42p/21f

TGIF! I am so beat after this work week....

 

[iceprincess]

Hope you get some much needed rest this weekend Roony!!

Lookin good girl

 

[FlyBrownChick]

Have a good Saturday, Rooney!

 

[Roonytunes]

Thanks ladies! I had a very relaxing Saturday with a much needed massage and pedicure

Sat, 3/25/06

Scale weight: 119.5lbs

7:50am: Cardio

10 mins steady state on elliptical
20 mins of 4 sets of circuit: 5 walking lunges, 10 regular push-ups, 5 diamond push-ups, 10/15/15/20 squat jumps, 15 jumping jacks, 10 plie squats with 20/25lb db, 4 continuous 50 feet sprints
20 mins elliptical in cross-trainer mode

For some reason, the Cardio Breeze didn’t really kick in today and I had a tough time with getting through this morning's routine. I think I’m getting a little burned out in general so I decided to bail on my flag football game this afternoon and take it easy.

9:15am:
Blackberry protein waffles
(1/2 cup oats, 1 scoop vanilla whey, ½ cup egg whites, 1/3 cup blackberries)

12:15:
3 oz broiled trout (plain)
1 slice Ezeikal bread
10 cooked asparagus stalks
1 tangerine

3:30 pm:
3 oz broiled trout (seasoned with black pepper, curry powder and lemon juice)
1 slice Ezeikal bread
10 cooked asparagus stalks
1 apple

6:30pm:
6 oz broiled catfish (seasoned with lemon juice, paprika and cayenne pepper) – this was yummy!
5 cooked asparagus stalks

9:30pm:
4 oz sautéed veal (seasoned with paprika, tumeric powder, lemon juice) with tomato, green peppers, celery and onion

Total cals: ~1265 cals (126g carbs, 134g protein, 31g fat)
Macros: ~38c/41p/21f