Roonytunes 2006

[Roonytunes]

Tues, April 17th

Scale weight: 115.5lbs

Thanks, ladies I woke up feeling much better today!!

7am: Morning cardio
30 mins Elliptical in cross-trainer mode

8:45am:
1 cup Kashi Go Lean cereal
½ cup liquid egg whites mixed with ½ cup Silk vanilla soy milk

11:45am:
1 turkey burger patty
Steamed asparagus
1 slice Ezeikal bread
1 med banana

2pm:
Grilled Chicken Wrap
- ½ Flat Out Carb-down Tortilla
- 3 oz grilled chicken breast
- spinach, broccoli, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese

4:15pm:
Grilled Chicken Wrap
- ½ Flat Out Carb-down Tortilla
- 3 oz grilled chicken breast
- spinach, broccoli, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese

8pm:
8 oz Silk vanilla soy milk

Totals: ~1330 cals (132g carbs, 145g protein, 35g fat)
Macros: 37c/41p/22f

 

[scorpiogirl]

I think this is going to become a weekday staple. This is how much of a dork I've become: I brought my own stash of Flat Out Carb Down tortillas and gave it to the cafeteria at work to use to make for my wraps. I couldn't get the macros or ingredients on their supposed "whole wheat" wraps so I didn't feel comfortable not knowing what the heck I was putting in my mouth. Also I let them use their "low fat" swiss cheese yesterday, but from today on, I'm bringing in 2 slices of my own cheese (that I weigh out) to give to them too.

That's awesome that they'll do that for you! Hope you're feelin' better, Girlie!

 

[iceprincess]

I think this is going to become a weekday staple. This is how much of a dork I've become: I brought my own stash of Flat Out Carb Down tortillas and gave it to the cafeteria at work to use to make for my wraps. I couldn't get the macros or ingredients on their supposed "whole wheat" wraps so I didn't feel comfortable not knowing what the heck I was putting in my mouth. Also I let them use their "low fat" swiss cheese yesterday, but from today on, I'm bringing in 2 slices of my own cheese (that I weigh out) to give to them too.

You are THE coolest That is awesome!! GO ROONY!!!!!!!

So happy to hear that you felt better today

 

[FlyBrownChick]

I bet they think you are nutso...but I am sure you don't care one bit. You rock!

 

[Roonytunes]

The guy who works the grill at my cafeteria has been a total godsend. He makes any custom order I ask for. I always joke that when I leave my present job that what I'll miss the most will be the food. Sadly it's true!

Wed, April 18th

Scale weight: 115.5lbs

6:15am: Morning Cardio
50 mins spinning class

9am:
1 cup Kashi Go Lean cereal
½ cup liquid egg whites mixed with ½ cup Silk vanilla soy milk
½ cup red grapes

Noon:
Grilled Chicken Wrap
- ½ Flat Out Carb-down Tortilla
- 3 oz grilled chicken breast
- spinach, broccoli, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese

2pm:
1 medium banana
15 almonds

4:15pm:
Grilled Chicken Wrap
- ½ Flat Out Carb-down Tortilla
- 3 oz grilled chicken breast
- spinach, broccoli, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese

7:30pm: Lower Body workout

Leg Extensions
- 4 x 12 with 35lbs for one-legged extension

Leg Curls
- 4 x 12 with 45lbs

45 deg seated Leg Press
- 4 x 12 regular width press with 140lbs + sled
- 1 x 12 regular width with toes pointed out press with 140lbs + sled

Hyper Extensions
- 3 x 12 reps with no weight

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

10:15pm:
8 oz Silk vanilla soy milk

Totals: ~1265 cals (136g carbs, 138g protein, 31g fat)
Macros: 40c/40p/20f

 

[mermaid]

Hey girl, the diet is awesome. Feel any worse for adding the fruit?

So glad that you are better

 

[treilin]

6:15am: Morning Cardio
50 mins spinning class

Wow Spinning kills my butt!!!!! 50 minutes, I wouldn't be able to walk for 3 days. I would walk around looking like I just got off a horse.

 

[Roonytunes]

Hey girl, the diet is awesome. Feel any worse for adding the fruit?

So glad that you are better

Thanks, Mermaid! I actually feel better for adding the fruit actually. I find it filling and I think the fiber content helps with my kidneys and waste disposal system. Obviously, I’m still making sure it fits in with my macros and daily calorie content and I haven’t had any problem with doing so as long as I stick to two pieces/day at the most.

Wow Spinning kills my butt!!!!! 50 minutes, I wouldn't be able to walk for 3 days. I would walk around looking like I just got off a horse.

I love spinning as a cardio alternative! We finally have a great instructor at my gym and that makes all the difference. He has a lot of energy for that early in the morning and he keeps us alert with doing a lot of jumps, sprint intervals along with many variations in speed and incline. And I it when he plays 80s music like Bon Jovi and Def Leppard!

 

[treilin]

More power to you girl!! My butt hurts even worse as you are talking about not only spinning, but jumping on a bike.... Nuuuuhhhhh
Way to work up that bone density in your buttocks!

 

[scorpiogirl]

More power to you girl!! My butt hurts even worse as you are talking about not only spinning, but jumping on a bike.... Nuuuuhhhhh
Way to work up that bone density in your buttocks!

LOL....you crack me up, Treil!

I've never taken a spinning class. Hmmmm.....sounds like maybe I need to give it a go.

Roony....I've tossed around the idea of buying the Soy Milk you talk about in you log. How does it taste? I'm not a big milk drinker, never have been. I think it tastes like crap unless it's with cereal or mixed with something......but you drank a glass of this stuff before bed one night, so I'm wondering.....is it GOOD?

 

[Roonytunes]

Roony....I've tossed around the idea of buying the Soy Milk you talk about in you log. How does it taste? I'm not a big milk drinker, never have been. I think it tastes like crap unless it's with cereal or mixed with something......but you drank a glass of this stuff before bed one night, so I'm wondering.....is it GOOD?

SG, not all soy milk is created equal. Make sure you buy the kind that needs refrigeration. I recommend the Silk brand (although I hear the Eighth Continent is good too) which is what I drink. The plain is tough to stomach (lil' bit of an acquired taste) but the Vanilla flavor is pretty good The chocolate tastes best but it has over twice the amount of carbs and sugar, so I don't consume too much of it. If you are nervous abt entering the world of soy milk though, chocolate would be the place to start

The macros for 1 cup of Silk Vanilla soy milk that I drink before bed is 100 cals - 10g carbs, 6g protein, 3.5g fat.

Here are websites for both brands that provide more macros:

http://www.8thcontinent.com/our_soymilks/

http://www.silksoymilk.com/Products/SilkSoymilkRefrigerated.aspx
(I don't have access to their full product line in my grocery store unfortunately)

 

[scorpiogirl]

SG, not all soy milk is created equal. Make sure you buy the kind that needs refrigeration. I recommend the Silk brand (although I hear the Eighth Continent is good too) which is what I drink. The plain is tough to stomach (lil' bit of an acquired taste) but the Vanilla flavor is pretty good The chocolate tastes best but it has over twice the amount of carbs and sugar, so I don't consume too much of it. If you are nervous abt entering the world of soy milk though, chocolate would be the place to start

The macros for 1 cup of Silk Vanilla soy milk that I drink before bed is 100 cals - 10g carbs, 6g protein, 3.5g fat.

Here are websites for both brands that provide more macros:

http://www.8thcontinent.com/our_soymilks/

http://www.silksoymilk.com/Products/SilkSoymilkRefrigerated.aspx
(I don't have access to their full product line in my grocery store unfortunately)

Cool! Thanks, Roony!

 

[Roonytunes]

Thurs, April 19th

Scale weight: 116lbs

7:30am: Morning Cardio
30 mins Elliptical – cross trainer mode

9am:
1 cup Kashi Go Lean cereal
¾ cup liquid egg whites mixed with ½ cup vanilla soy milk

Noon:
Grilled Chicken Wrap
- ½ Flat Out Carb-down Tortilla
- 3 oz grilled chicken breast
- spinach, broccoli, eggplant, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese
1 apple

2pm:
1 medium banana
15 almonds

4 pm:
Open-Faced Chicken Wrap
- 1/4 Flat Out Carb-down Tortilla
- 3 oz grilled chicken breast
- spinach, broccoli, eggplant, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese

7:30pm: Upper Body Workout

Chest Tri-Set:
Set 1:
50 military push-ups
15 reps flat bench press – 45lb bar
15 flys – 10lb dbs

Set 2 & 3:
30 military push-ups
15 reps flat bench press – 45lb bar
15 reps flys – 15lb dbs

Back Tri-Set:
Set 1:
12 reps Assisted Pull-Ups on Gravitron – 85lbs
12 reps Seated Low Row – 55lbs
12 reps Stiff-Arm Pull Down – 40lbs

Set 2 & 3:
12 reps Assisted Pull-Ups on Gravitron – 85lbs
12 reps Seated Low Row – 45lbs
12 reps Stiff-Arm Pull Down – 32.5lbs

Shoulders/Bi/Tri set:
Set 1 & 2:
12 reps Shoulder Press – 15lb dbs
12 reps Bicep Curls (half extension) – 15lb dbs
12 reps Skull Crushers – 15lbs
(hit failure on second set)

Set 3:
12 reps Shoulder Press – 10lb dbs
12 reps Bicep Curls (half extension) – 10lb dbs
12 reps Skull Crushers – 10lbs

I felt GOOD after this workout!

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

10:15pm:
4 oz Silk vanilla soy milk

Totals: ~1240 cals (132g carbs, 140g protein, 29g fat)
Macros: 40c/40p/20f

 

[*Bunny*]

Roony your diet & training looks great .. and satisfying Feel GOod days rock! You go girl

 

[FlyBrownChick]

Looking good, Chicka! You're making me want to try spinning...but I think my butt may regret it!

You're seriously kicking butt with your diet and training...NICE!

I hope you have a good weekend! Any plans?

 

[Roonytunes]

Looking good, Chicka! You're making me want to try spinning...but I think my butt may regret it!

You're seriously kicking butt with your diet and training...NICE!

I hope you have a good weekend! Any plans?

Thanks, Fly! Do try spinning...it's a great variation to the traditional cardio! I don't know how you are built, but since I carry a lot of my fat in my lower body, I have "natural padding" for my butt.

I also wanted to let you know that I went to Whole Foods yesterday and you were right - tons of choices in spices and sauces! I was a lil' overwhelmed but I did pick up thai fish sauce, jerk spice, some tofu products and their stone wheat tortillas (I got conned though because it said 110 cals for 8 servings, but there were only 4 tortillas in the pack, so that's really for just half a tortilla. If I had known that, I would have got the Ezeikal wraps instead). But thanks so much for pointing me that way I think I may become a regular shopper there now. I did notice the produce and meat/fish prices were astronomical still, but everything else was pretty reasonable.

I'm heading to West Palm Beach, Florida this weekend for a wedding, so I'm excited. I'm flying out tomorrow afternoon - can't wait! I hope you have a nice weekend too!

 

[Roonytunes]

Roony your diet & training looks great .. and satisfying Feel GOod days rock! You go girl

Thanks, Bunns! I've slightly altered my diet these days to be more well-balanced while still keeping it clean. I want to make sure I don't stress my kidneys and digestive system, so I'm trying to increase my fiber and include all food groups e.g fruit, low fat dairy. I also am keeping my protein intake to about 150g and consuming some in terms of soy since that's a little easier for the body to process. Once I figure out where to add in beans and lentils, I'll be including those into the daily regime too.

 

[Roonytunes]

Fri, April 21st

Scale weight: 116lbs

7:30am: AM Cardio
30 mins elliptical – increasing incline mode

9:15am:
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites
1 banana

12:30pm:
(Co-worker’s birthday lunch at Japanese restaurant)
1 cup miso soup
Greens salad with chopped tomatoes/1 tbsp Ellen Rose light ginger dressing (brought from home)
Sashimi – 2 oz salmon, 2 oz tuna, 2 oz yellow tail, 2 oz white fish

3:30pm:
Grilled chicken & veggie medley
(3 oz diced chicken breast cooked on grill with broccoli, eggplant, mushrooms, onions & tomatoes and topped with hot sauce)

7:15pm:
Spicy Turkey Melt
(3 oz ground turkey seasoned in jerk spice stir-fried with onions, peppers and tomatoes, paprika and cayenne pepper topped with 1 slice Kraft 2% Pepperjack cheese on 1 slice of toasted Ezeikal bread)

9:30pm:
8oz vanilla soy milk

Totals: ~1295 cals (131g carbs, 145g protein, 24g fat)
Macros: ~40c/44p/16f

 

[iceprincess]

I absolutely LOVE Kashi's cereal!!! YUMMY

Lookin good girl - have a safe trip this weekend and enjoy!!

 

[Roonytunes]

Thanks, IP! I am liking the Kashi cereal too. It’s a nice break from the routine oatmeal and has a good bit of protein and fiber per cup.

Sat, April 22nd

I’m heading to West Palm Beach, Fl for a wedding this weekend! My flight leaves this afternoon. I’ll be back online on Monday.

Scale weight: 115.5lbs

7:30am : 40 mins AM Cardio
- 20 mins on Stepmill, Fatburn mode (varying 20 sec intervals)
- 20 mins on Elliptical, Cross-trainer mode (hill – up & down)

8:45 am:
½ cup Kashi Go Lean cereal mixed with:
- 1 tbsp fresh raspberries
- ¾ cup liquid egg whites
- ¼ cup vanilla soy milk

11:15pm:
Stir-fried ground turkey topped with cheese
- 5 oz ground turkey seasoned with jerk spice
- chopped onions, tomato, peppers seasoned with cayenne pepper and paprika
- 1 slice Kraft 2% Pepperjack cheese melted on top

2pm (en route):
½ slab Indian Masala tofu (from Whole Foods)

4pm (en route):
15 almonds
1 apple (optional)

7pm onward:
CHEAT MEAL
(whatever is being served at the wedding reception)

Have a great weekend, everyone!!

 

[Gymgurl]

Have a great time and good weekend!!

 

[FlyBrownChick]

Have a safe trip, Rooney! Have fun...and meet TONS of cute guys, too!

 

[*Bunny*]

Wedding reception woo hoo!!!! Hope you had a great time Roony!!!

 

[nelmsjer]

"Some say we only use 10% of our brains...







I think we only use 10% of our hearts..."


"Wedding Crashers"....freaking laughed my A$s off at that movie!!!

 

[*Bunny*]

"Some say we only use 10% of our brains...







I think we only use 10% of our hearts..."


"Wedding Crashers"....freaking laughed my A$s off at that movie!!!

Nelms ... You better "lock it up..."

THREAD JACK!!!! My fave comedy as of right now... EVER ...""Soft mattress?"
Jeremy: "Yeah, that could've been it. It could have been the soft mattress. Or, it could've been the midnight rape... or the nude, gay art show that took place in my room. One of those probably added to the lack of sleep"

 

[iceprincess]

Nelms ... You better "lock it up..."

THREAD JACK!!!! My fave comedy as of right now... EVER ...""Soft mattress?"
Jeremy: "Yeah, that could've been it. It could have been the soft mattress. Or, it could've been the midnight rape... or the nude, gay art show that took place in my room. One of those probably added to the lack of sleep"

WHOOAA, Hold up there...what are we talking about here???????

I soooo need to see the movie now...

 

[*Bunny*]

WHOOAA, Hold up there...what are we talking about here???????

I soooo need to see the movie now...

Taking to your thread....

 

[Roonytunes]

I'm BAACK! Aside from the 2 hr flight delay leaving from the east coast because of all the rain, the trip went well. The wedding reception was fun - only 100 people but the hotel was on the beach and beautiful! No Wedding Crasher type stories came out of it.

Have a safe trip, Rooney! Have fun...and meet TONS of cute guys, too!

A lil' personal update: I posted in mid to late Feb I went to visit a guy in Florida who I had met while on vacation in South Beach. I didn't think our first weekend went super well. Well, I should probably also state I suffer from some commitment phobia. I think any guy is going to strip me of my space and independance. Fast forward two months later....well, we've been happily dating since. He's actually been coming to visit me and home field advantage has worked out well. I am familiar with my surroundings, get to plan our weekends and also have close access to my refrigerator/cabinets and gym. Anyway, I went up again this weekend since one of his close friends was getting married. So I was really "the date" and didn't know any one at the wedding, but it was definitely nice to meet his colleagues and friends....I think they all liked me

 

[*Bunny*]

"I think any guy is going to strip me of my space and independance." --> this seems so familiar lol

Rooney that is great!!!! How could they not like you. I'm so glad things went well & you're DATING!!!!!!!! WOO HOO GIRL!!!!

He does know we'll kick his butt he messes with our RT

 

[buffalogal]

That's awesome Rooney! So glad to hear you're giving it a go with him. Best of luck...

 

[que_66]

OOOOOOOOOOOhhhhh Roony's got some MAN-CANDY!!!!!!!!!!!

"2 snaps & a whirl - you go girl"
Just gonna call you "Diva-Roo"

 

[Roonytunes]

Thanks, girls! Que….you crack me up

I’m a bit tired today from all the travel. Aside from the cheat meal at the wedding on Sat night, I also took a full cheat day yesterday. However, my trainer told me I look the best today that I've ever looked, so go figure. I think it's because the excess sodium actually makes me look tighter.

Mon, April 24th

Scale weight: 116.5lbs

8:15am:
½ cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

11:30am:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 3 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg lite Swiss cheese

2pm:
1 banana
15 almonds

4pm:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 3 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg lite Swiss cheese

7pm: Upper Body workout

Flat Bench Press:
1 x 12 with 45lb bar + 10lbs
3 x 12 with 45lb bar + 15lbs

Seated Low Row:
2 x 12 with 55lbs
2 x 12 with 45lbs

Shoulder Press:
1 x 15 with 12lb dbs
3 x 15 quarter rep + full rep with 12lb dbs
3 x 10 quarter rep + full rep & 5 full reps with 12lb dbs

Tri/Bi Superset (cable machine)
Set 1:
10 bicep curls (full extension) with 27.5lbs + 12 tricep pulldowns with 45lbs
10 bicep curls (full extension) with 25lbs + 12 tricep pulldowns with 45lbs

Set 2:
2 sets of 10 bicep curls (full extension) with 25lbs + 12 tricep pulldowns with 45lbs

Set 3:
2 sets of 10 bicep curls (full extension) with 20lbs + 12 tricep pulldowns with 45lbs

8pm: 30 mins cardi0

10 mins on Stepmill, level 7, fat burn mode (10 sec varying intervals)
20 mins on Elliptical in cross-trainer mode (hill, valley, hill)

8:50pm:
PWO shake – 1 scoop whey mixed with water

10:15pm:
Indian masala spiced tofu (from whole foods)

Totals: ~1275 cals (111g carbs, 138g protein, 35g fat)
Macros: ~34c/42p/24f

 

[treilin]

A lil' personal update: I posted in mid to late Feb I went to visit a guy in Florida who I had met while on vacation in South Beach. I didn't think our first weekend went super well. Well, I should probably also state I suffer from some commitment phobia. I think any guy is going to strip me of my space and independance. Fast forward two months later....well, we've been happily dating since. He's actually been coming to visit me and home field advantage has worked out well. I am familiar with my surroundings, get to plan our weekends and also have close access to my refrigerator/cabinets and gym. Anyway, I went up again this weekend since one of his close friends was getting married. So I was really "the date" and didn't know any one at the wedding, but it was definitely nice to meet his colleagues and friends....I think they all liked me

Congrats RT!!! I know the relationship phobia thing all to well! It just takes quite a few jerks in our lives' to make us quite a bit apprehensive to when we run into someone who is serious! I'm glad you can put your shield down a little bit and enjoy the dating!!

 

[FlyBrownChick]

Fast forward two months later....well, we've been happily dating since. He's actually been coming to visit me and home field advantage has worked out well.

That is SO exciting, Rooney! Congratulations!

 

[Roonytunes]

Thanks, girls!

Tues, April 25th

Scale weight: 116.5lbs

7:10 am: AM Cardio

20 mins Elliptical in increasing incline mode

Plyos – 4 circuit sets of
Walking lunges: 5/10/10/10
Squat Jumps: 10/10/10/10
Jumping Jacks: 15/15/15/15
Assisted Pull-ups (trainer holding legs): 5/5/10/10
Regular Push-ups: 10/10/10/10
Asymetrical push-ups: 10/10/10/10 (5 on right, 5 on left)
Plie Squats with 25lb db: 10/10/15/15
Seated Ab leg lifts on bench: 30/30/30/30

9am
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

11:45am:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 4 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers

2pm:
1 banana
15 almonds

4pm:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 2 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers

7:15pm & 9:15pm: (split into two portions)
Ground Turkey Melt
- 5.5 oz ground turkey stirfried with:
- tomatoes, onions, asparagus
- cuimin and paprika seasoning
- 1 slice Kraft Jalepeno 2% cheese

9:15pm:
Added ½ cup soy milk to above meal


Totals: ~1285 cals (134g carbs, 144g protein, 30g fat)
Macros: 39c/41p/20f

 

[scorpiogirl]

Glad to hear it's working out with the new beau!

I feel the same way about being independent....I've been engaged SEVEN TIMES and EVERY time I've given the ring back and said, thanks but no thanks. Yah.....I have a few issues!!! lol

I wish the two of you the best!

 

[Roonytunes]

You’ve had SEVEN engagement rings, SG….Wow! But thank you for your well wishes. We all have our issues

Wed, Apr 26th

Scale weight: 116.5lbs

6:20am:
50 min spinning class

8:15am
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon: (got stuck in a meeting and couldn’t eat earlier)
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 4 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese

2pm:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 2 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese
1 banana (meant for next meal, but was hungry)

4pm:
15 almonds

6:45pm: (needed a snack before workout since I was starving)
½ cup chocolate soy milk

7:30pm: Lower Body workout

Seated Leg Press:
Set 1 with sled + 90lbs:
15 reps regular width, rest, 15 reps feet closed, rest, 15 reps with wide width & toes pointed out
Set 2 with sled + 110lbs:
15 reps regular width, rest, 15 reps feet closed, rest, 15 reps with wide width & toes pointed out
Set 3 with sled + 110lbs:
Continuous set of 8 reps regular width, 8 reps feet closed, rest, 8 reps with wide width & toes pointed out

Smith Machine Squats:
2 x15 reps with bar + 40lbs (focus on glutes)
1 x 15 reps with bar + 60lbs (focus on glutes)
2 x 15 reps with bar + 60lbs (focus on quads)

Lying Leg Curl:
4 x 15 with 40lbs

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

10pm:
Tuna salad
- 1 small can tuna
- 1 tbsp Walden Farms Ranch dressing
- diced onion bits mixed with 2 slices of chopped tomato

Totals: ~1285 cals (131g carbs, 143g protein, 28g fat)
Macros: 39c/42p/19f

 

[scorpiogirl]

You’ve had SEVEN engagement rings, SG….Wow! But thank you for your well wishes. We all have our issues

Wed, Apr 26th

Scale weight: 116.5lbs

6:20am:
50 min spinning class

8:15am
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon: (got stuck in a meeting and couldn’t eat earlier)
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 4 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese

2pm:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 2 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese
1 banana (meant for next meal, but was hungry)

4pm:
15 almonds

6:45pm: (needed a snack before workout since I was starving)
½ cup chocolate soy milk

7:30pm: Lower Body workout

Seated Leg Press:
Set 1 with sled + 90lbs:
15 reps regular width, rest, 15 reps feet closed, rest, 15 reps with wide width & toes pointed out
Set 2 with sled + 110lbs:
15 reps regular width, rest, 15 reps feet closed, rest, 15 reps with wide width & toes pointed out
Set 3 with sled + 110lbs:
Continuous set of 8 reps regular width, 8 reps feet closed, rest, 8 reps with wide width & toes pointed out

Smith Machine Squats:
2 x15 reps with bar + 40lbs (focus on glutes)
1 x 15 reps with bar + 60lbs (focus on glutes)
2 x 15 reps with bar + 60lbs (focus on quads)

Lying Leg Curl:
4 x 15 with 40lbs

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

10pm:
Tuna salad
- 1 small can tuna
- 1 tbsp Walden Farms Ranch dressing
- diced onion bits mixed with 2 slices of chopped tomato

Totals: ~1285 cals (131g carbs, 143g protein, 28g fat)
Macros: 39c/42p/19f

When the link for WF was posted on you log - I put it in my favorites. They have SO MUCH to choose from! So is it good?

 

[mermaid]

A new man? Whooooo

Way to go, Roony. Hope your is happy

 

[Roonytunes]

When the link for WF was posted on you log - I put it in my favorites. They have SO MUCH to choose from! So is it good?

Yep, no complaints about the Ranch Dressing. Walden Farms is very hit or miss though. I think the trick is to use small quantities (tblspoons vs. cup measurements) for added flavoring and texture, but to not rely on their actual products for the actual flavor. I am still looking for the Walden Farms bbq sauce that Aries mentioned in her log, but no luck finding it in my area yet. That would be great as a dipping sauce with plain grilled chicken.

 

[Roonytunes]

Thurs, April 27th

Scale weight: 116.5lbs

I’ve had to go to work early the last two days for meetings. So I’m eating breakfast 45mins earlier and it’s totally throwing off my appetite during the day. I’m off my meds now though so tomorrow I can start back on my CB and T-Rex and hopefully that should help.

8:15am
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with 3/4 cup liquid egg whites

11:45am:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 4 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese
½ apple

2pm:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 2 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
1 banana
10 almonds

4:15pm:
½ apple
5 almonds

6:15pm:
Tuna salad
- 1 small can tuna
- 1/2 tbsp Walden Farms Ranch dressing
- 2 slices of chopped tomato

7:45pm: Upper Body Circuit

5 sets of 12 with rest in between:

Incline db Chest Press: 25/25/25/25/25
Seated Low Row: 55/60/60/60/60
Reverse Shoulder Press Machine: 35/40/40/40/40
Full Bicep Extension (cable machine): 22.5/22.5/22.5/22.5/22.5
Triceps Pulldown:45/45/45/45/45

8:30pm: Cardio
30 mins on Elliptical in cross-trainer mode

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

10:30pm:
5 almonds

Totals: ~1320 cals (139g carbs, 141g protein, 27g fat)
Macros: 41c/41p/18f

 

[iceprincess]

Just droppin in today HI!! Things are looking really good for you!!

 

[treilin]

Here is some karma for you sweetness
(I'll hit you up when I get to work!)

 

[nelmsjer]

Roony, how are things going?

I noticed on Monday that you did 138 "pushing" reps and 48 "pulling" reps. Not good. On Tuesday, you followed that up with 80 "pushing" and 30 "pulling". I'm not sure what your goals are, so I don't want to just throw a red flag here, but... I hope your trainer has a reason for the imbalance.

And when are you going to start on free weight squats?

Just know that I care!!! That's all!

 

[Roonytunes]

Just droppin in today HI!! Things are looking really good for you!!

Thanks, IP! . I’m paying attention to your log since I think once I can get comfortable with this routine, I want to see if I can throw in one or two low carb days. And congrats on all your new PRs lately…you are kicking some serious butt at the gym!

Here is some karma for you sweetness
(I'll hit you up when I get to work!)

Aww, thanks Tre! I’m so glad your mom pulled through her surgery and you once again established you are a pillar of strength.

Roony, how are things going?

I noticed on Monday that you did 138 "pushing" reps and 48 "pulling" reps. Not good. On Tuesday, you followed that up with 80 "pushing" and 30 "pulling". I'm not sure what your goals are, so I don't want to just throw a red flag here, but... I hope your trainer has a reason for the imbalance.

And when are you going to start on free weight squats?

Just know that I care!!! That's all!

Interesting point, Nelm - I’ll mention it to my trainer. As of now, we don’t count push and pull reps though. Basically, Mon and Thurs are my upper body days where we hit chest, back, shoulders, tris and bis in an hour and then on Wed, I do a full lower body workout for an hour. My Tues and Fri Plyo sessions are not with my trainer and are separate – it’s usually non-weighted or lighter dbs, and its supposed to be more of a fat burning circuit than weight training. I look at that more as part of my AM cardio than strength.

My trainer says I have to wait a little bit for free weight squats. While I was sick, I didn’t lose any upper body strength but my lower body has become weaker. It's frustrating, but I’m working hard to get it back to where I was before.

I appreciate your caring….really DO! I think it’s awesome that you pay so much details to all the ladies’ logs in here and help us all!.

 

[Roonytunes]

Fri, April 28th

Scale weight: 116.5lbs

I started back on CB and T-Rex today – definitely felt the difference in energy level for my workout and my appetite was a lot more suppressed than the last two days.

7am:
20 mins Elliptical training in cross-trainer mode (hill, valley, hill)

Plyos:

Set 1 and Set 2:
Walking lunges: 10/10
Squat Jumps: 15/20
Tricep "diamond" Pushups: 10/10
Jumping Jacks: 15/15
Standing side leg lifts: 15/15 (on alternating leg)
Plie Squat with 25lb dbs: 15/15
No Weight Ballet Squats: 20/20
Standing on Bosu Ball with 6lb medicine Ball: 3 continuous sets (10 tricep throwbacks +10 chest press)/3 continuous sets (10 tricep throwbacks +10 chest press)

Set 3:
Lying Leg Curls: 15 reps with 40lbs, 10 reps with 45lbs
Walking lunges: 10
Squat Jumps: 20
Tricep "diamond" Pushups: 10
Jumping Jacks: 15
Plie Squat with 25lb dbs: 15
No Weight Ballet Squats: 20
Ab Leg Throwdowns: 10 straight, 10 oblique (on each side), 10 straight, 10 oblique (on each side), 10 straight - no rest
Hanging Leg Raises: 2 sets of 10 with 6lb weight with rest in between

9am
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with 1/2 cup liquid egg whites

12: 15pm:
Grilled chicken wrap
- 1 Thomas Sahara whole wheat tortilla
- 3 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers

2:30pm:
1 banana
15 almonds

4:30pm:
Grilled chicken with veggies
- 3 oz diced chicken breast grilled and mixed in with tomatoes, spinach, mushrooms, onions and hot peppers

7:35pm:
Ground turkey melt
- 4 oz ground turkey stir-fried with:
- tri-colored peppers, tomatoes, onions
- cumin, paprika and cayenne pepper
- 1 slice Kraft 2% jalapeno cheese
1 tbsp almond butter

10pm:
- 4 oz broiled tilapia marinated with 1 tbsp black bean and chili sauce
- mixed greens salad (greens, chopped bits of tomato and onion, hot banana peppers) with lemon juice/black pepper dressing

Totals: ~1300 cals (118g carbs, 141g protein, 33g fat)
Macros: ~36c/42p/22f

 

[Gymgurl]

Looking tight Rooney

 

[nelmsjer]

Interesting point, Nelm - I’ll mention it to my trainer. As of now, we don’t count push and pull reps though. Basically, Mon and Thurs are my upper body days where we hit chest, back, shoulders, tris and bis in an hour and then on Wed, I do a full lower body workout for an hour. My Tues and Fri Plyo sessions are not with my trainer and are separate – it’s usually non-weighted or lighter dbs, and its supposed to be more of a fat burning circuit than weight training. I look at that more as part of my AM cardio than strength.

My trainer says I have to wait a little bit for free weight squats. While I was sick, I didn’t lose any upper body strength but my lower body has become weaker. It's frustrating, but I’m working hard to get it back to where I was before.

I appreciate your caring….really DO! I think it’s awesome that you pay so much details to all the ladies’ logs in here and help us all!.

It's not really about purposefully counting the push vs. pull. It's just that there needs to be some balance. If you're doing that week after week, month after month (as most guys do, unfortunately, when they always work their chest), then you will develop excessive strength and tightness for the anterior delts and pecs. This creates the rounded shoulders look and causes shoulder issues/potential instability. I'm not saying you have to get so technical that every push rep needs a corresponding pull rep, but it needs to be a heck of a lot more balanced than a 3-4:1 ratio.

Just another real quick note: pulling exercises also help develop the middle and lower trap regions, specifically, which help prevent the forward thoracic curve (kyphosis) that you see in so many older people.

Pull as frequently as you push, in both the horizontal and vertical directions. Your shoulders will forever thank you.

 

[que_66]

Grilled chicken wrap
- 1 Thomas Sahara whole wheat tortilla
- 3 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers

Grilled chicken with veggies
- 3 oz diced chicken breast grilled and mixed in with tomatoes, spinach, mushrooms, onions and hot peppers



I wanna go to Diva-Roo's house for dinner! ...and hold the hot peppers!

 

[Roonytunes]

Pull as frequently as you push, in both the horizontal and vertical directions. Your shoulders will forever thank you.

Thanks for explaining, Nelms. I see what you mean about the imbalance now. I'm printing out your post to show my trainer on Monday and hopefully we can adjust my workouts accordingly.

I wanna go to Diva-Roo's house for dinner! ...and hold the hot peppers!

Now, Que, don’t be a wimp….hot peppers ROCK

 

[Roonytunes]

It is my one-year anniversary of logging this weekend!! WOOHOO! All of you have become a part of my everyday life at this point! I this forum



Sat, April 29th

Scale weight: 115.5lbs

9am: 50 mins AM cardio

-10 mins elliptical: hill profile
-10 mins stairmill: random profile (varying 10 sec intervals), level 8
-10 mins elliptical: hill/valley/hill profile
-10 mins stairmill: random profile (varying 10 sec intervals), level 9
-10 mins elliptical: steady state

10:30am:
Blueberry protein waffles
- ½ cup blended oatmeal
- 1 scoop vanilla whey
- ½ cup egg whites
- ½ cup crushed blueberries
- 1 packet Splenda

1:30pm:
1 cup Kashi Go Lean Cereal
½ cup soy milk mixed with ½ cup egg whites

4:15pm
Grilled cheese sandwich
- 2 slices Ezekiel bread
- 1.5 ounces Jarlsberg Lite Swiss Cheese
1 tbsp almond butter

6:30pm:
8 oz cooked shrimp with shell
large salad - mixed greens, tomato, onion, tri-color peppers & hot banana peppers with lemon juice/black pepper dressing

9:30pm:
Tuna salad
- 1 can tuna
- mixed greens, tomato, cucumber slices, onion bits, tri-color peppers & hot banana peppers
- 8 almonds
- 2 tbsp Walden Farms Ranch dressing mixed with black pepper


Totals: ~1250 cals (132g carbs, 146g protein, 29g fat)
Macros: ~38c/43p/19f

 

[Sassy69]

happy anniversary roons!

 

[nelmsjer]

Congrats on your first year!

 

[curgeo]

Congrats on the year!

 

[Roonytunes]

Thanks everyone! Here’s to another year of healthy living and self-improvement

Sun, April 30th

Scale weight: 115.5lbs

9:35am: AM HIIT cardio

Warm-up: ½ mile jog

Philly Art Museum Steps
3 sets of:
double step run up/easy stroll down
single step run up/easy stroll down
double step run up/easy stroll down

Lower Body Stretch (legs were shaky)

Cool-down: ½ mile jog

10:45am:
Blueberry protein waffles
- ½ cup blended oatmeal
- 1 scoop vanilla whey
- ½ cup egg whites
- ½ cup crushed blueberries
- 1 packet Splenda

1pm:
1 cup Kashi Go Lean Cereal
½ cup vanilla soy milk mixed with ½ cup egg whites

4pm
Grilled cheese sandwich
- 2 slices Ezekiel bread
- 1.5 ounces Jarlsberg Lite Swiss Cheese
1 tbsp almond butter

6:30pm:
8 oz cooked shrimp with shell
large salad - mixed greens, tomato, cucumbers, onion bits, tri-color peppers & hot banana peppers with lemon juice and black pepper

9:30pm:
½ cup chocolate soy milk mixed with ½ cup egg whites
5 almonds

Totals: ~1290 cals (142g carbs, 143g protein, 28g fat)
Macros: ~41c/41p/18f

 

[iceprincess]

Sorry I am late, but congrats on the YEAR ANNIVERSARY!!! That is great!!

Here is to another year, filled with many success and LOTS of learning.

 

[treilin]

Thanks everyone! Here’s to another year of healthy living and self-improvement

GOOD JOB ROONY!!!

 

[FlyBrownChick]

Happy anniversary, Rooney!

I hope you had a good weekend! Happy Monday!

 

[getnfit06]

Congrats on the anniversary!!!!!!

 

[Roonytunes]

Mon, May 1st (Gosh, is it May already?! Where the heck does time go!!)

I am starting back with my supplements as of today: T-Rex, L-Rex and YES. I will also be using Gluc-R, Sesapure and CB as needed.

Scale weight: 115.5lbs

9am:
½ cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

11:45am:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat wrap
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1 apple

1:45pm:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat wrap
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce

4pm:
1 apple
15 almonds

7:30pm: Upper Body workout (without trainer)

Pec Dec
3 x 15 with 40lbs

Assisted Pull-ups on Gravitron with shoulder-width grip
3 x 15 with 100lbs

Shoulder Press Machine
3 x 15 with 40lbs

Tricep Pulldowns
3 x 15 with 45lbs

Standing Alternating Bicep Curls (full extension)
3 x 15 with 10lb dbs on each side intercepted with
Lat Shoulder Raises with 5lb dbs

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

9:45pm:
Ground Turkey Melt
- 4 oz ground turkey
- crushed tomatoes, onions, tri-color peppers mixed with hot sauce
- ¾ ounce Jarlsberg Lite Swiss Cheese

Totals: ~1295 cals (142g carbs, 145g protein, 24g fat)
Macros: ~42c/42p/16f

 

[iceprincess]

Great job today Rooney! How did you feel starting the supplements today?

Your food choices ALWAYS sound so GOOD!

Great job on the pull ups, wide grip

 

[mermaid]

Your diet is looking awesome, Roony. I am glad the fruit is working out for you. Here's to better health

 

[FlyBrownChick]

Hey Rooney! I went to Whole Foods and thought of you yesterday. Do you ever pick up their Delicious Living magazine? They have a new one out for May and there are some pretty good recipes in there, not too complex either!

I hope you're having a good Tuesday!

 

[treilin]

Mon, May 1st (Gosh, is it May already?! Where the heck does time go!!)

I know RIGHT!!!! Great job on the diet!

 

[Roonytunes]

Thanks ladies! Including a little fruit and low fat dairy back into my diet has given me more options on my menu for the day. I also have been planning all my meals the night before. That way, I know I am within my macros and get to plan what meal comes when in advance - somehow this helps me mentally to stay in check too.

How did you feel starting the supplements today?

The T-Rex is awesome at keeping me full. The only other one I can feel is CardioBreeze - can't figure it out but it gives me such a boost one morning and nada the next. I definitely like the extra energy when it hits though.

Hey Rooney! I went to Whole Foods and thought of you yesterday. Do you ever pick up their Delicious Living magazine? They have a new one out for May and there are some pretty good recipes in there, not too complex either!

Thanks for the tip, FBC! I will definitely check out the magazine next time I'm in Whole Foods.

 

[*Bunny*]

Here's to better health

cheers to that ladies!

RT ... wishing you well girl

 

[Roonytunes]

Mon, May 2nd

Scale weight: 116lbs

6:45am:
30 mins elliptical in cross-trainer mode (valley-hill-valley profile)

3 sets of Plyo circuits with rest in between:
10 walking lunges
20 squat jumps
20 jumping jacks
Standing side leg raises – 20 on each leg
Diamond Push-ups – 10
Plie Squats with 25lb dbs – 15
Tricep dips on bench – 15
Ballet non-weighted squats – 20
Standing calf raises - 30

9:15am:
½ cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/2 apple

2:45pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1 banana

5pm:
15 almonds

7:15pm:
Tofu soup
- 12 oz cubed lite tofu
- 2.5 tsp yellow-red miso paste
- 1 tsp hot sauce
- chopped up blend of onions, peppers, chili, tomato
- cayenne pepper and black pepper to season

9:45pm:
4 oz ground turkey patty with ½ ounce Jarlsberg Lite Swiss Cheese melted on top
½ apple

Totals: ~1260 cals (143g carbs, 145g protein, 21g fat)
Macros: ~43c/43p/15f

 

[iceprincess]

You ALWAYS have the BEST food choices!!! I know who's house I am going to dinner at!!

 

[treilin]

Mon, May 2nd

Scale weight: 116lbs

6:45am:
30 mins elliptical in cross-trainer mode (valley-hill-valley profile)

3 sets of Plyo circuits with rest in between:
10 walking lunges
20 squat jumps
20 jumping jacks
Standing side leg raises – 20 on each leg
Diamond Push-ups – 10
Plie Squats with 25lb dbs – 15
Tricep dips on bench – 15
Ballet non-weighted squats – 20
Standing calf raises - 30

9:15am:
½ cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/2 apple

2:45pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1 banana

5pm:
15 almonds

7:15pm:
Tofu soup
- 12 oz cubed lite tofu
- 2.5 tsp yellow-red miso paste
- 1 tsp hot sauce
- chopped up blend of onions, peppers, chili, tomato
- cayenne pepper and black pepper to season

9:45pm:
4 oz ground turkey patty with ½ ounce Jarlsberg Lite Swiss Cheese melted on top
½ apple

Totals: ~1260 cals (143g carbs, 145g protein, 21g fat)
Macros: ~43c/43p/15f

Good Job girl Keep up the great work!!!

 

[Roonytunes]

Product Rave of the day: Flatout Bread

For those of you who use whole wheat or multi-grain wraps, I highly recommend this brand. It is almost half the calories of other wraps plus it is very tasty because it is thick. I also find it quite filling probably because of the fiber content.

I use Flatout Whole Wheat Light which is 90 cals with 16g of carbs, 9g fiber and 9g protein . They also have a Flatout Multi-grain with similar macros.

They have a nice product line website with full ingredients and what stores carry it nationwide:
http://www.flatoutbread.com/movie.html

Just thought I'd share my find

 

[Roonytunes]

Wed, May 3rd

Scale weight: 116.5lbs

6:15am:
50 min spinning class

9am:
½ cup Kashi Go Lean cereal
2 tbsp milled flax seed
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

11:45am:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

1:45pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

4pm:
1 banana
15 almonds

7:30pm: 30 mins lower body circuit session

Various routines that included:
Bosu Ball – squats, lunges, frog jumps, reverse frog jumps
Walking lunges with 8lb medicine ball and core twist on each step
Step work - Outer thigh side step up squats
Leg Extension, Leg Curl, Adductor, Abductor machine sets with light weights

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

10pm:
3 oz tuna mixed in with home-made salsa (tomatoes, onions, peppers, chili and hot sauce)
1 tbsp almond butter

Totals: ~1265 cals (130g carbs, 136g protein, 32g fat)
Macros: ~39c/40p/21f

 

[iceprincess]

7:30pm: 30 mins lower body circuit session

Various routines that included:
Bosu Ball – squats, lunges, frog jumps, reverse frog jumps
Walking lunges with 8lb medicine ball and core twist on each step
Step work - Outer thigh side step up squats
Leg Extension, Leg Curl, Adductor, Abductor machine sets with light weights

Great Job on the Circuit!! I have ALWAYS loved your workouts...so creative!!

 

[Roonytunes]

I try to keep my workouts interesting and have good people to work with at my gym, IP

Thurs, May 4th

Scale weight: 116lbs

8:45am:
½ cup Kashi Go Lean cereal
2 tbsp milled flax seed
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

2 pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

4pm:
30 almonds

6:30pm:
½ cup chocolate soy milk mixed with ½ cup egg whites

8pm: Chest/Shoulders/Tris

Chest Superset
Set 1:
Machine Seated Chest Press – 12 x 70lbs
Db Flies – 12 x 15lbs

Set 2:
Machine Seated Chest Press – 12 x 70lbs
Db Flies – 15 x 15lbs

Set 3 & 4:
Machine Seated Chest Press – 15 x 70lbs
Db Flies – 15 x 15lbs

Shoulder Superset
Set 1-3:
Seated shoulder press: - 12 x 15lb dbs
Lateral Raises – 15 x 5lb dbs with 3 sec tut

Set 4:
Seated shoulder press: - 15 x 15lb dbs
Lateral Raises – 15 x 5lb dbs with 3 sec tut

Tri Superset:
4 sets:
Skull Crushers – 12 x 12lb dbs
Triceps cable pull-down – 12 x 35lbs

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

10:15pm:
3 oz tuna mixed in with home-made salsa (tomatoes, onions, peppers, chili and hot sauce)

Totals: ~1260 cals (115g carbs, 148g protein, 33g fat)
Macros: ~34c/44p/22f

 

[treilin]

Great Job on the Circuit!! I have ALWAYS loved your workouts...so creative!!

Her work-out does look good and interesting!

 

[FlyBrownChick]

Heya Rooney!

 

[Roonytunes]

Fri, May 5th



Scale weight: 116.5lbs

7am:
30 mins elliptical in cross-trainer mode – hill/valley/hill profile

4 sets of Plyo circuits with focus on back, bis & abs/rest in between:

Set 1:
10 pull-ups (trainer holding legs)
10 reverse flys with 5lb dbs
15 plie squats with 30lb db
30 plie calf raises
10 walking lunges
10 squat jumps
10 regular push-ups
10 diamond push-ups
15 jumping jacks
10 pull-ups (trainer holding legs)
10 cable bicep curls – 30lbs
10 db bicep curls – 10lb dbs

Set 2 & 3:
30 reverse flys with 5lb dbs
15 plie squats with 30lb db
30 plie calf raises
10 walking lunges
10 squat jumps
10 regular push-ups
10 diamond push-ups
15 jumping jacks
10 cable bicep curls – 30lbs
10 db bicep curls – 10lb dbs

Set 4:
Abs throw-down – 10 straight, 10 oblique, 10 straight
Standing on upside down Bosu Ball with 4lb medicine ball
- 10 tosses and catches
- 5 sets of (10 front press + 10 overhead overhead press)
20 hanging leg raises

9am:
½ cup Kashi Go Lean cereal
2 tbsp milled flax seed
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

2 pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

4:30pm:
1 apple
15 almonds

7:45pm:
Ground Turkey Melt
- 4 oz ground turkey
- onions, peppers, tomatoes, chili
- cayenne pepper, cumin, hot sauce to season
- 1 slice Kraft % pepper jack cheese

9:45pm:
3 oz broiled salmon with cucumber slices, baby tomatoes and onions seasoned with lemon juice and black pepper

Totals: ~1275 cals (130g carbs, 141g protein, 32g fat)
Macros: ~38c/41p/21f

 

[scorpiogirl]

Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce

Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce

3 oz broiled salmon with cucumber slices, baby tomatoes and onions seasoned with lemon juice and black pepper

You always have the best meals....yummmmmm

 

[buffalogal]

Product Rave of the day: Flatout Bread

For those of you who use whole wheat or multi-grain wraps, I highly recommend this brand. It is almost half the calories of other wraps plus it is very tasty because it is thick. I also find it quite filling probably because of the fiber content.

I use Flatout Whole Wheat Light which is 90 cals with 16g of carbs, 9g fiber and 9g protein . They also have a Flatout Multi-grain with similar macros.

They have a nice product line website with full ingredients and what stores carry it nationwide:
http://www.flatoutbread.com/movie.html

Just thought I'd share my find

Thanks Rooney. I'm absolutely addicted to tortillas and hate myself for it since they are processed food. I just can't make myself stop though! I'm going to keep my eye open for these babies...

 

[mermaid]

How do you go with the circuits/plyo? Sounds exhausting.

 

[Roonytunes]

Sat, May 6th

Scale weight: 116lbs

8:35am: HIIT cardio

Even with 2 CardioBreeze popped in early in the morning, I was dragging…..this was tough to get through today.

Warm-up – 0.5 mile jog

Pre-stretch (hams, quads and calves)

Philly Art Museum Steps:
4 sets of
double step run up/walk back down on toes
single step run up/walk back down on toes
double step run up/walk down back on toes

Post-stretch (hams, quads, inner & outer thighs and calves)

Cool-down – 0.2 mile jog (side cramp ), 0.3 mile walk

There were quite a few people training on the art museum steps today and I got some new ideas. One guy was climbing up and down the entire steps on all fours with a backpack on his front for added weight. Ok, so I won’t be trying that one….but I did see a pair of girls doing single and double jumps up and down the steps and also hop-scotch stepping, which could all be good add-ins for myself.

10:15am:
Blueberry protein waffles
- ½ cup blended oatmeal
- ½ cup egg whites
- 1 scoop vanilla whey
- ½ cup crushed blueberries
- 1 packet splenda

Noon:
Bought a smoothie maker while running errands…can’t wait to try it out. It supposedly blends at different speeds to create various consistencies – e.g. icy drink, smoothie, milkshake etc.

1:15pm:
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup egg whites

2pm: 60 mins full body massage (motivated by all the talk in Bunn’s journal…thanks! )

3:45pm:
½ grilled cheese sandwich
- 1 slices Ezekiel bread cut in half
- 1.5 ounces Jarlsberg Lite Swiss Cheese
½ toasted almond butter & chocolate dip sandwich
- 1 slice Ezekiel bread cut in half
- 1 tbsp almond butter
- 1 tbsp Walden Farms chocolate dip (this was incredibly good for 0 calories!!!)
Even though this wasn’t a cheat meal, it sure as hell tasted like one!

4pm: Manicure/Pedicure

5:45pm:
8 oz cooked shrimp with shell
salad greens, baby tomatoes, cucumbers, onions and tri-color peppers, hot peppers mixed in with lemon juice and black & cayenne pepper

9pm:
3 oz broiled salmon
salad greens, baby tomatoes, cucumbers, onions and tri-color peppers, hot peppers mixed in with lemon juice and black & cayenne pepper

10pm & beyond:
This is going to be a challenge because I’m going to a large birthday party with an open bar and peer pressure. I’m not in the mood to do a cheat this weekend (I have two other planned weekend cheats coming up this month) so I really hope I can stay strong. <fingers crossed!>

Totals : ~1270 cals (128g carbs, 147g protein, 29g fat)
Macros: ~38c/43p/19f

I’m in a rush to get ready for the party tonight so I’ll respond and catch up with logs tomorrow. Hope everyone’s having a good Saturday!

 

[que_66]

Hiya Diva-Roo!

Your workouts are far more interesting than mine, they actually look kinda fun. The people at my gym are helpful but only to a point.

The closest store that carries the tortilla's you mentioned is 50+ miles away.

You always have the best meals.

 

[FlyBrownChick]

Almond butter and chocolate sandwich? Sounds too good to be true! It looks like today was a great "me" day! Massage, manicure, pedicure. That's a perfect day!

Enjoy the party!

 

[Roonytunes]

I am very happy to report that I didn’t indulge in any alcohol last night. I thought of my fellow vodka loving friend, Mermaid, down under and stayed strong I sipped on diet coke instead and not too much of that either. I didn’t even give the birthday cake a second look. However, I was starving by the time I came home at 1am, so I had 10 almonds before going to bed. And despite that, this morning I woke up starving some more. Sigh!

I unfortunately spent most of today exhausted. Despite yesterday’s massage, my neck, shoulders and lower back feel godawful. I have that feeling in my head that I got hit by a truck. I’m not sure if it’s my imagination but I also felt a little feverish at times. So I decided to bail on working out today. I will if I have a relapse or get sick again.

Sun, May 7th

Scale weight: 116lbs

8:15am:
½ cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed in with ½ cup liquid egg whites
1 tbsp milled flax seed

10:45am:
Grilled cheese sandwich
- 2 slices Ezekiel bread
- 1.5 ounces Jarlsberg Lite Swiss Cheese

I normally don’t take T-Rex over the weekend, but decided to pop one. My appetite which was raging completely at this point died for the rest of the day. T-Rex rocks!

1:30pm:
South Beach meal replacement bar – Chocolate Crisp
16 oz cold hazelnut flavored coffee with 1/3 cup vanilla soy milk & 2 splendas.

4:30pm:
Tofu chocolate blueberry pudding (I highly recommend this! )
- 20 oz lite tofu
- 2 tbsp Walden Farms chocolate dip
- ½ cup blueberries

My new smoothie maker totally sucks (or I don’t know how to use it) so it’s going back to the store. I just used my regular blender instead to make the pudding.

7pm:
8 oz cooked shrimp with shell
salad greens, cucumbers, baby tomatoes, diced onions and peppers, hot banana peppers with lemon juice & black/cayenne pepper

9:30pm:
3 oz broiled salmon
salad greens, cucumbers, baby tomatoes, diced onions and peppers, hot banana peppers with lemon juice & black/cayenne pepper

Totals: ~1280 cals (131g carbs, 147g protein, 28g fat)
Macros: 38c/43p/18f

Once again, I have to wait till the work week to catch up with everyone. I am not liking sitting up in front of the laptop right now. But I am feeling slightly better after two hot showers, some stretching and icy hot rubbed all over my upper back and neck. I wish Trelin lived closer to me so she could help me out

Grr, is it Monday tomorrow already?

 

[getnfit06]

HAPPY MONDAY!

 

[Roonytunes]

HAPPY MONDAY!

Thanks, GnF! I’m feeling a little better today. I woke up with soreness and aches but forced myself to go to the gym anyway. As part of my warm-up stretch, I did some side lat raises with 2lb dbs and I actually felt pretty sore just raising my arms. I really don’t know why I get hit with this weak and achy feeling that makes me feel like I got hit by a truck. I’m trying to get an appointment with my chiro today, but not sure if I’ll have any luck.

Almond butter and chocolate sandwich? Sounds too good to be true! It looks like today was a great "me" day! Massage, manicure, pedicure. That's a perfect day!

Enjoy the party!

Yes, the almond butter and chocolate sandwich was delish I’m going to save it as my weekend treat. The party was only so-so. Hate to say it, but being in a crowded bar when everyone else is drinking and you’re not, is not so much fun.

How do you go with the circuits/plyo? Sounds exhausting.

Hiya Diva-Roo!
Your workouts are far more interesting than mine, they actually look kinda fun. The people at my gym are helpful but only to a point.

Hey Merm & Que….thanks for stopping in! I get my ideas for workouts from magazines and watching everyone else train. It’s weird in that I can do stairs or plyo circuits, but ask me to run a mile, and I can’t. I was actually thinking now that the weather is nicer, I’m going to have to build up some jogging endurance. I think my body is getting used to all the cardio that I like doing.

As for my meals, I get most of my ideas from everyone else’s log here. Even for the Flat Out wraps, they were part of the tortilla thread on here a while ago. So all my “best meals” are really thanks to y’all

HAPPY MONDAY EVERYONE!!

 

[FlyBrownChick]

How's the bod feeling? Less sore today?

 

[Roonytunes]

How's the bod feeling? Less sore today?

Not good, but tolerable....I feel like a hypochondriac but I really don't feel like I fully recovered from my bad kidney infection. My tests all came back clean as of 10 days ago but I still have bad days like yesterday where I'm so fatigued and achy and worse yet, have a real peeing problem. I woke up 4 times last night to go to the bathroom and I only slept for 6 hrs. My doc says he can put me on meds for an overactive bladder. I'm debating it and still reading up on the side effects, but my big fear is then I'll start retaining water and get all bloated. For now, I'm giving it a little more time before reacting.

Hope you're week is off to a good start, FBC! Just a little over a week till the new job starts, right? Yay!

 

[*Bunny*]

It’s weird in that I can do stairs or plyo circuits, but ask me to run a mile, and I can’t. I was actually thinking now that the weather is nicer, I’m going to have to build up some jogging endurance. I think my body is getting used to all the cardio that I like doing.

HAPPY MONDAY EVERYONE!!

^^ Not weird at all honey... My old Training Partner could NOT understand why I never use to sweat or fall over heaving after some training sessions.. then came the plyos ... OMGoodness, 60 seconds of jump lunges, 1st time EVER I thought my legs were going to fall off ... more common than you think Roon

I agree with your approach on NOT jumping on the med wagon ... I still have HUGE issues with docs always wanted to prescribe something for something ...

Sorry for the rant... reminds me of the commerical for Visine ... "there's a Visine for that ..." i.e. There's an RXN for than ...

whateva


Feel better lovely lady

 

[que_66]

Hiya Diva-Roo! Hope your feelin better

 

[Roonytunes]

Thanks, Bunns & Que!

Mon, May 8th

I got to see my chiro after work and feel loads better. She’s one of those holistic wellness folks and she thinks my problem now is more intestinal than kidney-related. She used her magic for “unblocking” and while I can’t say I believe in all this necessarily, my back and neck feel eons better after her adjustments. I could barely raise and hold my arms this morning but got a pretty good upper workout this evening and felt strong.

Scale weight: 115lbs

7am: Morning Cardio

1 full continuous circuit of 20 reps using 5lb dbs for weighted exercises:
Push-ups, flys, shoulder raises, lat side raises (2lb dbs), reverse flys, tricep dips on bench & full extension bicep curls

25 mins elliptical in cross-trainer mode – valley/hill/valley profile

3 alternating continuous sets of 20 reps:
Leg Extension with 30lbs
Lying Leg Curls with 30lbs

9am:
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup egg whites

Noon:
Grilled chicken wrap
- ½ Flat Out Lite tortilla
- 4 oz diced chicken breast
- spinach, broccoli, eggplant, onions, mushrooms, tomatoes and hot peppers
- hot sauce
¼ apple

2:15pm:
Grilled chicken wrap
- ½ Flat Out Lite tortilla
- 2 oz diced chicken breast
- spinach, broccoli, eggplant, onions, mushrooms, tomatoes and hot peppers
- hot sauce
¼ apple

4:15pm:
1 banana
¼ cup almonds

7pm: Upper Body workout

All exercises performed with 2 sec hold on each rep

Incline Bench Press:
4 x 12 with 45lb bar

V-grip lat pull down:
1 x 12 with 50lbs
3 x 12 with 55lbs

Shoulder Raises:
4 x 12 with 15lb dbs

Bicep Curls (cable machine/full extension):
1 x 12 with 25lbs
3 x 12 with 22.5lbs

Tricep Pull-downs (PR!):
4 x 12 with 52.5lbs

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

9:45pm:
3 oz broiled salmon mixed in with
salad greens, few slices of strawberry, cucumbers, baby tomatoes, tri-color peppers, onion bits, hot banana peppers, lemon juice & black pepper/cayenne pepper

Totals: ~1250 cals (131g carbs, 139 protein, 33g fat)
Macros: 38c/40p/22f

 

[treilin]

Not good, but tolerable....I feel like a hypochondriac but I really don't feel like I fully recovered from my bad kidney infection. My tests all came back clean as of 10 days ago but I still have bad days like yesterday where I'm so fatigued and achy and worse yet, have a real peeing problem. I woke up 4 times last night to go to the bathroom and I only slept for 6 hrs. My doc says he can put me on meds for an overactive bladder. I'm debating it and still reading up on the side effects, but my big fear is then I'll start retaining water and get all bloated. For now, I'm giving it a little more time before reacting.

Hope you're week is off to a good start, FBC! Just a little over a week till the new job starts, right? Yay!

Well you may just take a bit longer to adjust to it.... I mean take it easy and listen to it!

 

[FlyBrownChick]

Congrats on the PR, Rooney! Meal at 9:45 looks scrumptious!

 

[Roonytunes]

Tues, May 9th

Scale weight: 114.5lbs

6:45am:

20 mins elliptical – hill/valley/hill profile

Plyos:

Set 1:
Lower Body
With 12lb body bar resting on shoulders
- 10 squat jumps
- 10 walking lunges
- 20 squats
With 40lb db
- 20 plie squats
30 non-weighted calf raises on step

Ab Work:
10 hanging leg raises with legs stretched out
10 oblique twist raises on each side
5 hanging circles with legs out clockwise & counter clockwise

Mat Work:
10 straight leg lifts on each side lying on all fours
30 sec plank hold
60 sec plank hold

<rest for a few mins>

Set 2:
Repeat Lower Body & Ab Work from Set 1

Mat Work
20 straight leg lifts on each side lying on all fours
8 sets of 10 sec plank alternated with push-up position

5 mins Step Mill – varying 10 sec intervals

8:30am:
1 cup Kashi Go Lean cereal
½ cup sliced strawberries
1 tbsp flax mill
1 cup vanilla soymilk

11:45am:
Grilled chicken wrap
- ½ Flat Out Lite tortilla
- 4 oz diced chicken breast
- spinach, eggplant, onions, mushrooms, tomatoes and hot peppers
¼ apple

2:15pm:
Grilled chicken wrap
- ½ Flat Out Lite tortilla
- 2 oz diced chicken breast
- spinach, eggplant, onions, mushrooms, tomatoes and hot peppers
¼ apple

4:15pm:
1 banana
15 almonds

8pm:
Ground Turkey Melt
- 4 oz ground turkey
- onions, tri-color peppers, tomatoes diced up
- cumin and cayenne pepper to season
- ½ slice Kraft 1% Pepper Jack cheese melted on top

10:15pm:
Same as 8pm meal

Totals: ~1290 cals (137g carbs, 142g protein, 30g fat)
Macros: 40c/40p/20f

 

[Roonytunes]

Wed, May 10th

Scale weight: 115lbs

6:20am:
55 mins spinning class (phew!)

9am:
1 cup Kashi Go Lean cereal
1/3 cup sliced strawberries
5 almonds
½ cup vanilla soymilk mixed with ½ cup egg whites

11:45am:
Grilled chicken wrap
- ½ Flat Out Lite tortilla
- 4 oz diced chicken breast
- spinach, eggplant, onions, mushrooms, tomatoes and hot peppers
- hot sauce
¼ apple

2 pm:
Grilled chicken wrap
- ½ Flat Out Lite tortilla
- 2 oz diced chicken breast
- spinach, eggplant, onions, mushrooms, tomatoes and hot peppers
- hot sauce
¼ apple

4:15pm:
1 banana
25 almonds

7pm: Lower Body Workout

Trainer decided to pre-exhaust quads
45 degree leg press:
10 sets of 10 reps with sled + 180lbs with 60-90 sec rest in between

Db deadlifts:
5 x 10 with 25lb dbs in each hand

Smith Machine deep slow squat:
4 x 15 with bar + 40lbs

Lying Leg Curl:
4 x 12 with 40lbs

HyperExtension:
12 reps with no weight
12 reps holding 25lb plate
2 x 12 holding 10lb plate

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

10:15pm:
Tofu & Fruit Blend
- 20 oz lite tofu
- 2/3 cup sliced strawberries


Totals: ~1280 cals (141g carbs, 141g protein, 30g fat)
Macros: 40c/40p/20f

 

[iceprincess]

Lookin good Roony! How are you feeling these days? Looks like your weight is still decreasing - great job. Have you had your bf% tested lately?

 

[treilin]

Wed, May 10th

Scale weight: 115lbs

6:20am:
55 mins spinning class (phew!)

ANother spinner.... Man do you pad your butt when you sit on those bikes??? What is the secret to the hour of torture??

 

[ck2006]

ANother spinner.... Man do you pad your butt when you sit on those bikes??? What is the secret to the hour of torture??

We all know why she likes the bike, hee hee sorry couldn't resist!

 

[Roonytunes]

We all know why she likes the bike, hee hee sorry couldn't resist!

You girls are BAD!! If you must speak like that, please take it to Tre or Fly or SG's logs...I will have none of that here. Just kidding

ANother spinner.... Man do you pad your butt when you sit on those bikes??? What is the secret to the hour of torture??

As for being able to spin, I still have a good layer of fat on my butt to provide padding. Plus this instructor really keeps the 55mins exciting - jumps, sprints, intervals....I am not a big sweater, but this guy makes me drip. It is a great mid-week cardio routine to break up the monotony of the machines.

Lookin good Roony! How are you feeling these days? Looks like your weight is still decreasing - great job. Have you had your bf% tested lately?

Thanks for checkin’ in, IP. I’m feeling good these days. But I’m still peeing excessively at night, so I have an appointment with a Urologist now at the end of the month.

I tried to get my bf tested last weekend, but the trainer who does it for me was busy. She’s so hard to get a hold of, but since she’s been doing it for me the whole time, I want to keep the readings consistent. I assume my body fat must have dropped to correlate with the scale weight loss. I’m liking the diet I’m on – it’s very easy to keep, so it’s nice to see it is also working. I always thought I was carb sensitive so it’s a surprise to me to see that I am doing well with a 40/40/20 macro breakdown. I do however have two off-program weekends coming up in May, so hopefully they won’t back-track me too much. <fingers crossed>

 

[FlyBrownChick]

If you must speak like that, please take it to Tre or Fly or SG's logs...I will have none of that here. Just kidding

As if! We are angels, thank you very much!

Hey, Roony...curious. How do you feel spinning has helped with your attempts at dropping bodyfat?

 

[Roonytunes]

As if! We are angels, thank you very much!

Hey, Roony...curious. How do you feel spinning has helped with your attempts at dropping bodyfat?

Sure, you are all ......

Very happy though to hear of your weekend plans!! Go Fly...we're rootin' for ya

I think the spinning has been good for me cardio-wise to shock my body. It is a longer session for almost an hour and I don't do the bike otherwise, so it's a different motion for my body. But I will say it's all about finding a good instructor or the class can be rather mundane. There's a guy who teaches at my gym on Sat and it's way too easy for me...and that's when I feel all chained to the bike for a hour because I'm bored.