Roonytunes 2006

[Roonytunes]

Fri, 6/22

Scale weight: 117.5 lbs

7am: Cardio/Circuit Training

Cardio
5 mins double stepping on Stairmill – steady state @ level 10
20 mins incline intervals on Treadmill @ 4mph – alternating 1 min @ 6%, 1 min @ 10%

Circuit Training – 3 sets with rest in between sets
15 step-up lunges on each leg with 12lb body bar using step with 3 risers
15 deep squat jumps over step with 3 risers
10 side-to-side jump over using step with 1 riser
15 standing glute kickbacks on each leg using cable machine with 20lbs
15 standing side kicks on each leg with ankle weights
20 plie squats holding 40lb db


9am:
½ cup oats mixed with:
½ cup liquid egg whites
½ cup vanilla soy milk
1 slice apple diced up
Apple pie spice & 1 packet Splenda

Noon:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, eggplant, portabella mushroom, onions and hot peppers
½ cup red kidney beans
1 peach

2pm:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, eggplant, portabella mushroom, onions and hot peppers
1 peach

4pm:
3 slices apple
15 almonds

7pm & 9:30pm (split into two portions):
Ground turkey curry
- 8 oz ground turkey
- onions, mushrooms, bean sprouts and zucchini
- garlic powder, chili powder, turmeric powder and garam masala spice to season
- 1/3 cup TJ’s simmering curry sauce

Totals: ~1285 cals (140g carbs, 142g protein, 30g fat)
Macros: 40c/41p/19f

Now that I am two months, post kidney infection, I feel like I can clean up my diet another level. So over the next week, I'm going to try to finish up the last of some products and try to start July on a new note.

I'm eliminating soy milk, tofu, whole wheat products (will keep Ezeikal bread though since it's flourless) and plan to keep dairy to a minimum. I'm going to leave fruit in still, but keep it to 30g of carbs a day at most. I'll have to be more careful about prepared and pre-seasoned Trader Joe products also

 

[Roonytunes]

Sat, 6/24

Scale weight: 117.5lb

9am: 50 mins spinning class

10am:
1 pumpkin waffle
(½ cup blended oats, ½ cup egg whites, ½ cup pumpkin, 1 scoop vanilla whey, pumpkin pie spice = 3 waffles)

10:30am:
30 mins boot camp class
(series of jumping jacks, push-ups, planks, squats, mountain climbers and slow ab crunches in different stances/positions)

12pm:
2 pumpkin waffles (leftover from 10am)

3pm:
Salmon “fried” rice
- Stir-fried onions, zucchini, bean sprouts and mushrooms
- 3 oz broiled salmon
- ½ cup brown rice
- garlic & curry powder + black & cayenne pepper to season

6pm:
Same as 3pm

9pm:
8oz cooked shrimp with shell
large salad (salad greens, grape tomatoes, celery, onions, cucumbers and hot peppers seasoned with lemon juice/black & cayenne pepper)
1/8 cup pecans

Totals: ~1235 cals (128g carbs, 129g protein, 28g fat)
Macros: 40c/41p/19f

Off to see the movie The Lake House – have been intrigued by the previews…hope everyone is having a nice weekend!

 

[Roonytunes]

Roons!! No menu for Wed or Thurs???

Just seeing this....Realized I got my days/dates mixed up this week. I went back and edited where I could. But I posted Tuesday twice and those posts are too old to edit. The second Tues post is really my Wed log. Oops!

 

[Roonytunes]

Sun, 6/25

Scale weight: 116lbs

I liked my menu for yesterday so much that I’m basically repeating it with slight variations today.


9am: 30 mins HIIT cardio
Incline walking on treadmill at 4mph:
5 min warm-up (from 0% to 3.5% incline)
25 mins of 10 cycles alternating 1 min @ 10% incline, 1 min @ 6% incline
5 min cool-down (from 6% to 3.5% incline)

10am:
2 pumpkin waffles
(½ cup blended oats, 3/4 cup egg whites, 3/4 cup pumpkin, 1 scoop vanilla whey, pumpkin pie spice = 4 waffles)

10:30am:
70 mins yoga

12pm:
2 pumpkin waffles (leftover from 10am)

3pm:
Salmon “fried” rice
- Stir-fried onions, zucchini, bean sprouts and mushrooms
- 3 oz broiled salmon
- ½ cup brown rice
- garlic & curry powder + black & cayenne pepper to season
2 apple slices

Watched Sisterhood of the Traveling Pants on HBO and highly recommend it…made me think of the sisterhood we have here on this forum. Now if we could only find a pair of jeans that fit us all

6pm:
Salmon “fried” rice (slight variation with kidney beans)
- Stir-fried onions, zucchini, bean sprouts and mushrooms
- 3 oz broiled salmon
- ¼ cup brown rice
- ¼ cup kidney beans
- garlic & curry powder + black & cayenne pepper to season

8pm:
4oz cooked shrimp with shell
1/8 cup pecans

10pm:
4oz cooked shrimp with shell
large salad (salad greens, grape tomatoes, celery, onions, cucumbers and hot peppers seasoned with lemon juice/black & cayenne pepper)

Totals: ~1295 cals (133g carbs, 139g protein, 28g fat)
Macros: 40c/41p/19f

 

[treilin]

Sun, 6/25

Scale weight: 116lbs

I liked my menu for yesterday so much that I’m basically repeating it with slight variations today.


9am: 30 mins HIIT cardio
Incline walking on treadmill at 4mph:
5 min warm-up (from 0% to 3.5% incline)
25 mins of 10 cycles alternating 1 min @ 10% incline, 1 min @ 6% incline
5 min cool-down (from 6% to 3.5% incline)

10am:
2 pumpkin waffles
(½ cup blended oats, 3/4 cup egg whites, 3/4 cup pumpkin, 1 scoop vanilla whey, pumpkin pie spice = 4 waffles)

10:30am:
70 mins yoga

12pm:
2 pumpkin waffles (leftover from 10am)

3pm:
Salmon “fried” rice
- Stir-fried onions, zucchini, bean sprouts and mushrooms
- 3 oz broiled salmon
- ½ cup brown rice
- garlic & curry powder + black & cayenne pepper to season
2 apple slices

Watched Sisterhood of the Traveling Pants on HBO and highly recommend it…made me think of the sisterhood we have here on this forum. Now if we could only find a pair of jeans that fit us all

6pm:
Salmon “fried” rice (slight variation with kidney beans)
- Stir-fried onions, zucchini, bean sprouts and mushrooms
- 3 oz broiled salmon
- ¼ cup brown rice
- ¼ cup kidney beans
- garlic & curry powder + black & cayenne pepper to season

8pm:
4oz cooked shrimp with shell
1/8 cup pecans

10pm:
4oz cooked shrimp with shell
large salad (salad greens, grape tomatoes, celery, onions, cucumbers and hot peppers seasoned with lemon juice/black & cayenne pepper)

Totals: ~1295 cals (133g carbs, 139g protein, 28g fat)
Macros: 40c/41p/19f

Those waffles look yummy!!! Keeping that one in mind!!! I still need to buy a waffle maker... I waffles...... Hmmmmmmmm

I can't wait to meet you either chica! Thanks for the comps!

 

[jenscats5]

I haven't bought a waffle maker yet myself....forgot to look @ Walmart last time I went....

Love the menu again today.....you have some great ideas!!

 

[Roonytunes]

Those waffles look yummy!!! Keeping that one in mind!!! I still need to buy a waffle maker... I waffles...... Hmmmmmmmm

Waffles have become my weekend breakfast staple that I look forward to! Granted these don't taste close to those thick Belgium waffles drowned in syrup and butter, but when they are hot and soft, they are definitely comforting. Not to mention, they at least look like real waffles

Love the menu again today.....you have some great ideas!!

Thanks, Jens! I was a little restricted by my daily calorie range, but to make an even better faux “fried rice”, you can add light soy sauce, eggs, fish sauce and a light sprinkling of peanuts. Also, I read that ½ cup of ketchup & 3 tbsp of fish sauce with some lime wedges or lime juice can provide a good Asian “Pad Thai” type tangy flavor.

 

[treilin]

Waffles have become my weekend breakfast staple that I look forward to! Granted these don't taste close to those thick Belgium waffles drowned in syrup and butter, but when they are hot and soft, they are definitely comforting. Not to mention, they at least look like real waffles

Yeah I know... I love Belgian waffles. I actually would rather eat a waffle plain then cover it in syrup.
Can't wait

 

[Roonytunes]

Yeah I know... I love Belgian waffles. I actually would rather eat a waffle plain then cover it in syrup.
Can't wait

Hmmm, Tre, maybe we need to go to brunch the Sunday morning after your show

 

[Roonytunes]

Mon, 6/26

Scale weight: 115.5lbs

7am: 30 mins HIIT cardio
Incline walking on treadmill at 4mph:
5 min warm-up (from 0% to 3.5% incline)
27 mins of 11 cycles alternating 1 min @ 10% incline, 1 min @ 6% incline
3 min cool-down (from 5% to 3.5% incline)

9am:
½ cup oat mixed with:
½ cup liquid egg whites
½ cup vanilla soy milk
2 slices diced apples
1 tbsp almond butter
apple pie spice

11:40am:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, eggplant, onions and hot peppers
½ cup red kidney beans

2pm:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, eggplant, onions and hot peppers
1 peach

4pm:
1 cup strawberries
15 almonds

7pm: Chest/Back workout

Chest Press – 5 tut up & down with 25lb dbs (hit failure on all sets)
1 x 7
3 x 8

Lat Pull-down with v-grip – 5 tut up & down (hit failure on all sets)
1 x 10 with 55lbs
2 x 9 with 55lbs
1 x 9 with 45lbs
1 x 10 with 45lbs

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

10:15pm:
Spicy ground turkey stir-fry
- 4 oz ground turkey
- onions, tri-color peppers, celery, mushrooms, cherry peppers
- ½ cup no-salt added crushed tomatoes
- garlic powder, curry powder, garam masala & cayenne pepper to season

Totals: ~1280 cals (138g carbs, 139g protein, 31g fat)
Macros: 40c/41p/19f