Roonytunes 2006

[Roonytunes]

Mon, 7/3

Scale weight: 115lbs

9am:
½ cup oats mixed with:
½ cup liquid egg whites
½ cup vanilla soy milk
2 slices diced apple
apple pie spice & 1 packet splenda

11:45am:
8 oz cocktail shrimp with shell
6 oz sweet potato strips (sprayed lightly with olive oil, seasoned with chili powder & baked)
Steamed broccoli

2:15pm: Upper Body Workout

Chest Press:
4 sets of 30 sec hold at ¼ rep stance from bottom followed by 12 reps with 20lb dbs

Lat Pull-downs - Straight Bar Underhand grip:
1 set with 30 sec hold at ¼ rep stance from bottom followed by 12 reps with 55lbs
3 sets with 30 sec hold at ¼ rep stance from bottom followed by 12 reps with 60lbs

Shoulder Press:
4 sets of 30 sec hold at ¼ rep stance from bottom followed by 12 reps with 15lb dbs

Bicep Curls – Cable Machine/Full extension
30 sec hold at ¼ rep stance from bottom followed by 12 reps with 20lbs
30 sec hold at ¼ rep stance from top followed by 12 reps with 20lbs
2 sets of 30 sec hold at ½ rep stance followed by 12 reps with 20lbs

Triceps Pull-down – Cable Machine
2 sets of 30 sec hold at ¼ rep stance from bottom followed by 12 reps with 50lbs
2 sets of 30 sec hold at ¼ rep stance from bottom followed by 12 reps with 42.5lbs

3:45pm: Cardio
30 mins elliptical – hill/valley/hill profile (light to medium effort)

4:25 pm:
PWO shake – 1 scoop ON whey mixed with water

6:30pm & 9:30pm: (split into two portions)
Indian chicken stir-fry:
- 4 oz cubed chicken
- onions, tri-color peppers, celery, bean sprouts, mushrooms, cucumber, tomatoes, chili
- 1/3 cup Trader Joes Punjabi spinach curry
- garlic & ginger powder, garam masala and cayenne pepper to season
- 30 crushed almonds as topping

I saw the movie, Devil Wears Prada, and really enjoyed it. There is one scene where they show the skinny models counting out their almonds and I couldn't help thinking, "hey, I do that too"....but of course, no one was shown working out at all. They just starved!

Totals: ~1250 cals (128g carbs, 135g protein, 31g fat)
Macros: 38c/41p/41f

 

[que_66]

Diva-Rooooooooooooooo!

 

[treilin]

HAVE A GREAT 4th Miss ROONEY!!!

 

[sbt2082]

Ahhhhh... So you are to blame for stealing everyones sleep is that it
j/k
Have a great 4th of July there girlie!!!

 

[mermaid]

Lessons to be learned: 1) need to stop being such a lush 2) need to still exhibit some control during cheat meal

Tick tock, tick tock.............

Fellow out of control cheat meal eating lush on a plane exactly THIS TIME NEXT WEEK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[Roonytunes]

Que, Tre, SBT, Merm....only 10 more days to go

Tues, 7/4

Happy July 4th….no celebration for me since I already had my cheat this past Saturday.

Scale weight: 115lbs

9am:
½ cup oats mixed with:
½ cup liquid egg whites
2 tbsp muscle milk – vanilla cream
2 apple slices diced
Dash of apple pie spice & sugar-free hazelnut syrup

11am: Cardio/Circuit Training (my gym was surprisingly packed!)

10 mins elliptical – steady state

3 circuits with short rest in between:
15 step-ups with 15lb dbs on step with 7 risers
30 walking lunges with 15lb dbs
20 leg extensions – 50lbs
20 leg curls – 40lbs
Ball Toss on Decline Bench – 10 straight overhead throws, 10 oblique throws on each side
20 squats with 15lb dbs
15 non-weighted squat jumps

20 mins elliptical – steady state

12:45pm & 3pm (split into 2 portions)
Chicken Lo Mein
- 8oz Shirataki noodles (made from yam/tofu)
- 7oz cubed grilled chicken
- onions, celery, tri-color peppers, bean sprouts, tomato, cucumber, shitake mushrooms, chili
- ¼ cup Steel’s Gourmet sugar free ketchup, 3 tbsp fish sauce, 4 packets Splenda mixed together as sauce
- 2 tbsp low-sodium soy sauce, Chinese five spice, garlic, curry powder and cayenne pepper to season
- 30 crushed almonds as topping
I recommend this – it came out well!

4:30pm: (felt slightly nauseous & stomach felt acidic – odd because I felt like I had eaten well through the day)
2 apple slices

6pm:
6 oz sweet potato strips (sprayed lightly with olive oil, seasoned with chili powder & baked)
4 oz cocktail shrimp with shell

8pm:
4 oz cocktail shrimp with shell
steamed broccoli

9pm: (my stomach was acting up again, so I decided to give it more food, even though it would throw off my macros for the day)
Stallone protein pudding - lemon cream

Totals: ~1390 cals (138g carbs, 156g protein, 32g fat)

 

[Roonytunes]

Wed, 7/5

Scale weight: 117lbs

7am:
French Toast with 1 tsp Walden Farms pancake syrup
- 1 slice Ezeikal bread (dipped in 1 egg white, 1 tbsp muscle milk, pumpkin pie spice) & grilled in non-stick pan

9:15am (met with manager at diner for breakfast):
¼ egg white omelet with 2 oz grilled chicken & portabella mushrooms
Coffee with 1/3 cup skim milk & 2 packets splenda

11:15pm:
4 oz glazed turkey meatloaf (recipe posted below)
½ cup garbanzo beans

1pm:
1 slice Ezeikal bread with 1 tbsp almond butter
½ apple

2:45pm: Upper Body Workout

Flat Bench Press
1 x 12 – bar + 10lbs
3 x 12 – bar + 15lbs

Seated Low Rows:
4 x 12 with 55lbs

Lying Overhead Cable Extension (front delts):
1 x 12 with 30lbs
3 x 12 with 27.5lbs

Standing bicep curls (full extension):
4 x 12 with 12lb dbs

Triceps “diamond” push-ups:
4 x 15 – 2 tut, up & down

4pm:
PWO shake – 1 scoop ON whey mixed with water

5pm:
½ apple
15 almonds

5:35pm:
Advanced Total Body Sculpt – 50 mins class
(high reps, low weights with some bursts of cardio)

6:35pm:
Spinning class – 50mins

7:35pm:
Bean salad
- ½ cup garbanzo beans
- diced cucumber, onions, celery
- 1 tbsp Fage Greek yogurt, ½ tbsp Dijon mustard & 1 tbsp vegetable stock mixed together as dressing
- black pepper and curry powder to season

9:35pm:
2 oz glazed turkey meatloaf with side of sauteed bean sprouts
6 oz sweet potato strips (sprayed lightly with olive oil, coated with chili powder & baked)

Totals: ~1275 cals (129g carbs, 140g protein, 29g fat)
Macros: 38c/42p/20f

Glazed Turkey Meatloaf recipe

1) 1lb ground lean turkey mixed with ¼ cup blended oats, ¼ cup egg whites, 2 tbsp chopped onions, chopped chilis & spices (I used cayenne pepper & chili powder)

2) Top and coat this with ¼ cup sugar-free ketchup, 3 packets splenda, ½ tbsp lemon juice & 1 tbsp mustard powder all mixed & blended well as glaze

3) Bake for 1 hr @ 350deg

Makes four servings – 175 cals, 4g carbs, 29g protein, 2g far per 4 oz serving

 

[sbt2082]

Stopping in for a daily hello And of course to check out what delicious food ya whipped up today I got a new one ya might like... throw all this in a crock pot and cook on low 5-6 hours: chicken, 1/2 cup apricot jelly (sugar free), small can of mandarin oranges and sprinkle with cinnamon... its YUMMY

 

[Roonytunes]

Stopping in for a daily hello And of course to check out what delicious food ya whipped up today I got a new one ya might like... throw all this in a crock pot and cook on low 5-6 hours: chicken, 1/2 cup apricot jelly (sugar free), small can of mandarin oranges and sprinkle with cinnamon... its YUMMY

Oooh, this sounds delish, but I don't have a crockpot! Do I need to get one??

 

[jenscats5]

Oooh, this sounds delish, but I don't have a crockpot! Do I need to get one??

They aren't that expensive for a basic one - maybe $20....might be worth getting one cuz then you can just throw your stuff in it in the morning or overnight & just leave it cook all by itself all day/night.....