Roonytunes 2006

[Roonytunes]

Mon, 7/10

Scale weight: 115lbs

I had to switch my planned meals around because my stove top burners stopped working today - it’s a self igniting stove so I’m not sure what’s wrong I have a service call scheduled for hopefully tomorrow…we’ll see.

9am:
½ cup oats mixed with:
½ cup liquid egg whites
2 apple slices diced
1 tbsp Muscle Milk

10am: Upper Body workout

DB Chest Press – 3 count up & down (to failure)
11 reps with 25lb dbs
8 reps with 25lb dbs
13 reps with 20lb dbs
12 reps with 20lb dbs

Lat Pull-down/Wide Bar with handles at end – 3 count up & down
4 x 12 with 50lbs

DB Shoulder Press – 3 count up and down (to failure)
2 x 11 reps with 15lb dbs
13 reps with 15lb dbs
12 reps with 15lb dbs

11:15am: Cardio
35 mins on Elliptical – hill/valley/hill profile

Noon:
PWO shake – 1 scoop ON whey mixed with water

2pm:
Chicken-strawberry-almond salad
- 3 oz cubed chicken
- 1/2 cup strawberries
- 15 crushed almonds
- diced cucumber bits
- 1 tbsp Fage yogurt, 2/3 tbsp Dijon mustard & 1 tbsp vegetable stock mixed together as dressing

4pm:
2 oz grilled chicken
½ cup brown rice with mushrooms & 1 tbsp flax oil

6pm:
Almond-chocolate toasted sandwich pocket
- 2 slices Ezeikal bread
- 1 tbsp almond butter
- 1 tbsp Walden Farms chocolate dip

6:15pm:
Creative Yoga Creations class – 50 mins

8pm & 10pm:
Grilled chicken salad
- 2 oz grilled chicken
- salad greens, red cabbage, grape tomatoes, cucumbers, onions, bean sprouts, celery, jalapeno peppers with lemon juice/black pepper/cayenne pepper as seasoning

Totals: ~1295 cals (136g carbs, 140g protein, 30g fat)
Macros: 40c/40p/20f

 

[que_66]

In the event that I somehow managed to NOT warn you - - you're gonna get a great big hug when I get to meet you on Friday.

 

[jenscats5]

Hey Roons - dunno if you like peas or not, but I made a sauce for pasta out of: 1/4 cup peas + 2 tblsp. veggie broth + 2 tblsp. Total Fage yogurt....

 

[sbt2082]

Only a few more days now

 

[Roonytunes]

Hey Roons - dunno if you like peas or not, but I made a sauce for pasta out of: 1/4 cup peas + 2 tblsp. veggie broth + 2 tblsp. Total Fage yogurt....

Hmm, this sounds interesting. Did you mash the peas up in a blender? I am getting a lot of mileage out of my Fage yogurt, dijon mustard & veggie broth combo for salad dressing.

 

[Roonytunes]

In the event that I somehow managed to NOT warn you - - you're gonna get a great big hug when I get to meet you on Friday.

Only a few more days now

I’m counting down the days, girlies!! Can’t wait for that hug, Que-dizzle!

 

[jenscats5]

Hmm, this sounds interesting. Did you mash the peas up in a blender? I am getting a lot of mileage out of my Fage yogurt, dijon mustard & veggie broth combo for salad dressing.

I have a mini food chopper so I used that....but a blender would work.....

 

[nelmsjer]

Rooney, you ready? We're at the airport waiting to pick you up!!!

 

[Roonytunes]

Rooney, you ready? We're at the airport waiting to pick you up!!!

I am SO there, Nelms!!!

 

[Roonytunes]

*From Yesterday*

Tues. 7/11

Scale weight: 115lbs

It turns out the reason my stove range isn’t working is because the @&^%$# gas company shut off my supply by accident They were my first call yesterday and they swore they didn’t touch my service. I had to pay $75 for a tech from an appliance service company to show today to be told that there was no gas and that’s why my stove wasn’t working. GRR!! So now they are going to turn it back on tomorrow, but I have to be at home from 8am to 4pm to wait for them. They had no trouble shutting it off but I have to sacrifice my whole day now to get it back on. And it wasn’t even my fault….Not a happy camper, but was able to make do with a microwave and pre-grilled chicken for all meals today!!

8am:
½ cup oats mixed with:
½ cup egg whites
2 apple slices diced
1 tbsp muscle milk – vanilla cream flavor
few dashes of apple pie spice

9am: Lower Body workout
45 degree leg press:
1 x 12 – sled + 180lbs
3 x 12 – sled + 230lbs

Leg Extensions – negatives: (assist in up motion, hold & then 5 sec count down)
4 x 8 with 95lbs

Lying Leg Curls - negatives: (assist in up motion, hold & then 5 sec count down)
4 x 8 with 65lbs

Hyper-Extensions:
3 x 12 holding 10lb plate

10:15 am: Cardio
30 mins Elliptical – hill/valley/hill profile

11am:
PWO shake – 1 scoop ON whey mixed with water

1pm & 3pm:
3 oz salmon seasoned with paprika and crushed red pepper
½ cup brown rice with baby portabella mushrooms

6pm:
Strawberry-Spinach salad with chicken
- Spinach & cucumber slices
- ½ cup sliced strawberries
- 15 crushed almonds
- 2 oz grilled chicken
- 1 tbsp Fage greek yogurt, 2/3 tbsp Dijon mustard and 1.5 tbsp vegetable broth mixed as dressing

9pm: (@ restaurant)
Grilled chicken salad
- ~4 oz grilled chicken
- large garden salad
- balsamic vinegar as dressing

Totals: ~1245 cals (135g carbs, 136g protein, 30g fat)

 

[sbt2082]

Hey you Dropping by to say good morning!!

 

[treilin]

*From Yesterday*

Tues. 7/11

Scale weight: 115lbs

It turns out the reason my stove range isn’t working is because the @&^%$# gas company shut off my supply by accident They were my first call yesterday and they swore they didn’t touch my service. I had to pay $75 for a tech from an appliance service company to show today to be told that there was no gas and that’s why my stove wasn’t working. GRR!! So now they are going to turn it back on tomorrow, but I have to be at home from 8am to 4pm to wait for them. They had no trouble shutting it off but I have to sacrifice my whole day now to get it back on. And it wasn’t even my fault….Not a happy camper, but was able to make do with a microwave and pre-grilled chicken for all meals today!!

8am:
½ cup oats mixed with:
½ cup egg whites
2 apple slices diced
1 tbsp muscle milk – vanilla cream flavor
few dashes of apple pie spice

9am: Lower Body workout
45 degree leg press:
1 x 12 – sled + 180lbs
3 x 12 – sled + 230lbs

Leg Extensions – negatives: (assist in up motion, hold & then 5 sec count down)
4 x 8 with 95lbs

Lying Leg Curls - negatives: (assist in up motion, hold & then 5 sec count down)
4 x 8 with 65lbs

Hyper-Extensions:
3 x 12 holding 10lb plate

10:15 am: Cardio
30 mins Elliptical – hill/valley/hill profile

11am:
PWO shake – 1 scoop ON whey mixed with water

1pm & 3pm:
3 oz salmon seasoned with paprika and crushed red pepper
½ cup brown rice with baby portabella mushrooms

6pm:
Strawberry-Spinach salad with chicken
- Spinach & cucumber slices
- ½ cup sliced strawberries
- 15 crushed almonds
- 2 oz grilled chicken
- 1 tbsp Fage greek yogurt, 2/3 tbsp Dijon mustard and 1.5 tbsp vegetable broth mixed as dressing

9pm: (@ restaurant)
Grilled chicken salad
- ~4 oz grilled chicken
- large garden salad
- balsamic vinegar as dressing

Totals: ~1245 cals (135g carbs, 136g protein, 30g fat)

Ohhh no I wouldn't have that... I would tell them they can pay the $75 that you paid to the company to come out after they said they didn't turn your gas off, and I would tell them a day's wage if you have to sit home all day and quote them the price. BS!!!

 

[Roonytunes]

Ohhh no I wouldn't have that... I would tell them they can pay the $75 that you paid to the company to come out after they said they didn't turn your gas off, and I would tell them a day's wage if you have to sit home all day and quote them the price. BS!!!

You're telling me!! They told me that I have to file a complaint with the Public Utilities Commission for any reimbursement...more red tape! Right now, I just want to be able to eat cooked food and not have to use my microwave for everything.

 

[treilin]

You're telling me!! They told me that I have to file a complaint with the Public Utilities Commission for any reimbursement...more red tape! Right now, I just want to be able to eat cooked food and not have to use my microwave for everything.

Yeah maybe try getting a convention oven.. That's the only thing I really cook my food in. I have an oven but I don't use it all that much. Just a thought.....
Sorry girlie

 

[jenscats5]

You're telling me!! They told me that I have to file a complaint with the Public Utilities Commission for any reimbursement...more red tape! Right now, I just want to be able to eat cooked food and not have to use my microwave for everything.

Well that sucks!! Jeez!! How annoying!!

FWIW - based on what Treil suggested - I have a convection small toaster oven and TBH I use that to bake/cook with a lot cuz I hate heating up the big oven.....

 

[Roonytunes]

Gas company finally got here....the window was 8am to 5pm, and they show up at 3pm. It could be worse, I guess, but hey, I can finally get out of the house now. AND I CAN COOK again!!!

 

[jenscats5]

Gas company finally got here....the window was 8am to 5pm, and they show up at 3pm. It could be worse, I guess, but hey, I can finally get out of the house now. AND I CAN COOK again!!!

Whoo Hoo!!!

 

[mermaid]

I only have one thing to say...

 

[Roonytunes]

I only have one thing to say...

And my response:

 

[jenscats5]

And my response:

I'll take 3.....

 

[Roonytunes]

Wed, 7/12

Scale weight: 115lbs

My stove is working again and I get to see Mermaid afterall as planned. So it's a good day!!

8am:
2 pumpkin-strawberry waffles – forgot to spray Pam in waffle maker so I ate a pile of scraps!
(1/2 cup blended oats, ½ cup pureed strawberries, ½ cup pumpkin, ¾ cup egg whites, 1 scoop vanilla protein powder = 4 waffles)

10:30am:
2 pumpkin-strawberry waffles (leftover scraps from earlier! )

1:30pm:
Almond-chocolate toasted sandwich pocket
- 2 slices Ezeikal bread
- 1 tbsp almond butter
- 1 tbsp Walden Farms chocolate dip

4:15pm:
Strawberry-Spinach salad with chicken
- 3 oz chicken
- spinach & cucumbers
- 1 cup sliced strawberries
- 10 crushed almonds
- 1 tbsp Fage greek yogurt, 2/3 tbsp Dijon mustard and 1.5 tbsp vegetable broth mixed as dressing

5:30pm:
55 mins Advanced Total Body Sculpting class
(used 10lb, 8lb & 5lb dbs for high rep workout)

6:35pm:
50 mins Spinning class

8pm & 10pm:
Sweet and Sour chicken (split into two portions)
- 5 oz cubed chicken
- bean sprouts, red cabbage, cucumbers, green & red peppers sautéed with onion, garlic & green chilis
- ½ cup Steel’s Gourmet sugar-free sweet and sour sauce
- chinese five spice, garlic powder & chili powder to season
- 10 crushed almonds as topping

Totals: ~1275 cals (137g carbs, 138g protein, 29g fat)
Macros: 40c/41p/19f

 

[sbt2082]

Hmmm its a toss up who I am gonna come stay with and let play all week hehehe... you, or Jens

 

[Roonytunes]

Hmmm its a toss up who I am gonna come stay with and let play all week hehehe... you, or Jens

We'll share you. We only live around 50mins from each other. And there's a Trader Joes along the way that we can hit up

 

[sbt2082]

We'll share you. We only live around 50mins from each other. And there's a Trader Joes along the way that we can hit up

NOW that sounds like a great plan How bout a Whole Foods that ranks right up there with TJ's

 

[Roonytunes]

NOW that sounds like a great plan How bout a Whole Foods that ranks right up there with TJ's

I have a few around me, but I don't think Jens does. We'll just take over the stuff so she can cook for us I still believe she is a far better than me!

Btw, are you close to a Central Market? I keep hearing great things about it, but it's only Texas-based, I believe.

 

[jenscats5]

I have a few around me, but I don't think Jens does. We'll just take over the stuff so she can cook for us I still believe she is a far better than me!

Btw, are you close to a Central Market? I keep hearing great things about it, but it's only Texas-based, I believe.

Whooooo!! Nope no Whole Foods here.....we have one called Food Market or Food Source or something like that, which I think is the closest....

Otherwise ya'll stuck with Shop Rite & Acme....

 

[sbt2082]

I have a few around me, but I don't think Jens does. We'll just take over the stuff so she can cook for us I still believe she is a far better than me!

Btw, are you close to a Central Market? I keep hearing great things about it, but it's only Texas-based, I believe.

Sure do Got two of them actually... one is about ten minutes away and the other is about 15 min away The rest are over in Ft. Worth I believe

 

[sbt2082]

GOooOOd MoRnIng

 

[Roonytunes]

Busy day running around and trying to get everything packed and squared away to fly to Detroit tomorrow! Just not sure I'll wake up early enough to get in a workout tomorrow anymore since it's past midnight and I still have a write-up to finish....

Thurs, 7/13

Scale weight: 114.5lbs

9:15am: 30mins HIIT cardio

Incline walking on Treadmill @ 4mph
5 min warm-up – 0 to 3.5%
10 cycles – 1 min @ 10%, 1 min @6%
5 min cool-down – 5 to 3%

10:15am:
½ cup oats mixed with:
½ cup egg whites
2 apple slices diced
1 tbsp muscle milk
few dashes apple pie spice

12:15am:
Strawberry-Spinach salad with chicken
- 3 oz chicken
- spinach & celery
- 1/2 cup sliced strawberries
- 15 crushed almonds
- 1 tbsp Fage greek yogurt, 2/3 tbsp Dijon mustard and 1.5 tbsp vegetable broth mixed as dressing

2:15 pm:
Peanut-chocolate toasted sandwich pocket
- 2 slices Ezeikal bread
- 2 tbsp peanut power butter
- 1 tbsp Walden Farms chocolate dip

4:30 pm:
Crab salad
- 4 oz Trader Joes canned crab (bad choice – this is tasteless right out of the can. I should have just used tuna)
- baby spinach, grape tomatoes, onions, celery, jalapeno peppers
- 2 tbsp Walden Farms ranch dressing, 1 tbsp vegetable stock, 2 tbsp Dijon mustard and crushed red pepper & black pepper mixed together as dressing
(I also don’t recommend Walden Farms Ranch dressing either – bland and weird tasting)
*Not an appetizing meal overall, but I shoved it down anyway *

7pm & 9pm:
Sweet and sour tilapia (split into two portions)
- 10 oz Tilapia
- bean sprouts, red cabbage, celery, cucumbers, green, yellow & red peppers and mushrooms sautéed with chili, onion & garlic
- 1/3 cup Steel’s Gourmet sugar-free sweet and sour sauce
- Chinese five spice, paprika and cayenne pepper to season

9:45pm:
5 oz red wine
(Catching up with a friend and was planned for in today’s totals, T-cake style )

Totals: ~1285 cals (127g carbs, 128g protein, 27g fat)

 

[sbt2082]

Yeah busy is right LOL... I still gotta go pack myself... and I took a half day to be able to get stuff done

 

[Roonytunes]

Yeah busy is right LOL... I still gotta go pack myself... and I took a half day to be able to get stuff done

I hear ya, SBT! I missed both the pilates and abs class at my gym today because of all the running around. I went to get my drivers license renewed at the DMV too. I have a valid passport so I'm sure that's good enough identification to get on a plane, but after Mermaid's fiasco, I decided I'd play it super safe!
Ok, I need to get some sleep now....the prospect of waking up early enough to get in some cardio tomorrow morning is slim at this point. Sigh!

 

[sbt2082]

I hear ya, SBT! I missed both the pilates and abs class at my gym today because of all the running around. I went to get my drivers license renewed at the DMV too. I have a valid passport so I'm sure that's good enough identification to get on a plane, but after Mermaid's fiasco, I decided I'd play it super safe!
Ok, I need to get some sleep now....the prospect of waking up early enough to get in some cardio tomorrow morning is slim at this point. Sigh!

OH not me... I did abs and the TKB class... which is why I'm still sitting around now with stuff to do

 

[Roonytunes]

Fri, 7/14

I FINALLY get to meet some of the wonderful folks off this forum!!!

Scale weight: 115lbs

8:30am: Cardio
20mins elliptical – hall/valley/incline profile
10mins stair mill – fat burning profile, level 10

9:45am:
½ cup oats mixed with:
½ cup liquid egg whites
1 tbsp muscle milk
2 apple slices – diced
few dashes of apple pie spice

Noon:
Pumpkin pudding
- 1 cup pumpkin
- ½ cup muscle milk: vanilla cream flavor

3pm: (aboard flight)
Lara Bar – cashew cookie (unprocessed fruit & nut bar)
3 oz grilled chicken with 1 tbsp Steel’s Gourmet sugar-free sauce
*have to see if I can grab a salad or any steamed veggies at the airport*

After this, the weekend is on a see & go basis….I have another serving of 3oz grilled chicken and some non-perishables on hand like nuts and protein bars but I’ll just follow the masses

I’ll be back to regular logging on Monday!

We’ll be thinking of the rest of you in spirit and raising a toast or two to all the wonderful people on this forum

And here’s wishing Tre the very BEST of luck tomorrow….THANK YOU for sharing your journey with us!!!

 

[*Bunny*]

Checking in on ya ...

 

[treilin]

Fri, 7/14

I FINALLY get to meet some of the wonderful folks off this forum!!!

Scale weight: 115lbs

8:30am: Cardio
20mins elliptical – hall/valley/incline profile
10mins stair mill – fat burning profile, level 10

9:45am:
½ cup oats mixed with:
½ cup liquid egg whites
1 tbsp muscle milk
2 apple slices – diced
few dashes of apple pie spice

Noon:
Pumpkin pudding
- 1 cup pumpkin
- ½ cup muscle milk: vanilla cream flavor

3pm: (aboard flight)
Lara Bar – cashew cookie (unprocessed fruit & nut bar)
3 oz grilled chicken with 1 tbsp Steel’s Gourmet sugar-free sauce
*have to see if I can grab a salad or any steamed veggies at the airport*

After this, the weekend is on a see & go basis….I have another serving of 3oz grilled chicken and some non-perishables on hand like nuts and protein bars but I’ll just follow the masses

I’ll be back to regular logging on Monday!

We’ll be thinking of the rest of you in spirit and raising a toast or two to all the wonderful people on this forum

And here’s wishing Tre the very BEST of luck tomorrow….THANK YOU for sharing your journey with us!!!

You are so welcome!!!!
Thank you for taking the time out and coming here to support me!! You are a very sweet girl... don't mind the crazy Hungarian in the car!!! That's why I keep her around she's such a doll!

 

[Roonytunes]

You are so welcome!!!!
Thank you for taking the time out and coming here to support me!! You are a very sweet girl... don't mind the crazy Hungarian in the car!!! That's why I keep her around she's such a doll!

It was MY pleasure, Tre....It was really great to see all your hard work in person and be around all the other EFers for a whole weekend.

I think I had quoted the Visa or Mastercard commercial: show tickets, $x, flight & hotel, $y, seeing Tre and being with Efers, priceless!!!

And I thought the crazy Hungarian was adorable and funny. I can't wait to hear all about your trip to Hungary with her!

 

[scorpiogirl]

It was so nice to meet you, Roony! You are the fashion expert of the board - that's for sure! lol Great taste!

I could have stayed in the room Sunday morning and talked for another couple of hours EASY!!! lol

 

[sbt2082]

Hi ya beautiful!!! IT was great to finally meet you hun... and I couldn't agree with scorp more... definately fashion coordinator of the bunch

 

[Roonytunes]

Thanks for the fashion coordinator vote everyone! I do like clothes, shopping and all things girly

 

[Roonytunes]

Mon, July 17th

I was off program this past weekend in Detroit. To quote Mermaid & P, we were “on holiday” . So I just ate whatever I wanted (I my bread!!), but I’m back to the routine today as usual….

Scale weight: 116lbs

9am:
1/3 cup oats mixed with:
½ cup egg whites
2 slices diced apple
1 tbsp muscle milk
few dashes apple pie spice

10am: Upper Body Workout

Incline v-up chest machine:
1 x 12 with bar + 10lbs
3 x 15 with bar + 10lbs

Incline db Flys with Arnold twist on close:
4 x 12 with 12lb dbs

Assisted Pull-ups on Gravitron:
4 x 12 with 85lbs

Shoulder Superset:
4 x (12 lying front raises + 12 lat raises) with 5lb dbs

11:10am: Cardio
25 mins Elliptical – valley/hill/valley + steady-state profile

11:45am:
PWO shake – 1 scoop whey mixed with water

2pm:
Peanut butter-chocolate sandwich pocket
- 2 slices Ezeikal bread
- 2 tbsp Peanut Power Butter
- 1 tbsp Walden Farms chocolate dip

4pm:
3 oz grilled chicken with 1 tbsp Steel Gourmet sugar-free BBQ sauce
½ cup kidney beans
3 oz green beans stir-fried with garlic, onion, horseradish & seasoned with Mrs.Dash

6:15pm:
2 apple slices
15 almonds

9pm:
Same as 4pm meal

Totals: ~1270 cals (132g carbs, 138g protein, 27g fat)
Macros: 40c/42p/18f

 

[Gymgurl]

Hey Roony....just wanted to tell you it was so nice to meet you and talk to you! What a beautiful woman you are!!

 

[Roonytunes]

Hey Roony....just wanted to tell you it was so nice to meet you and talk to you! What a beautiful woman you are!!

Aww, thanks, GG!! It was just as nice to meet you and talk to you...your daughters are so cute! It's just a shame that you couldn't spend more time with us.

 

[Gymgurl]

See that is the drawbacks of having kids....along with a hubby LOL

 

[*Bunny*]

"on holiday"



I LOVE it ... Happy training

 

[Roonytunes]

"on holiday"



I LOVE it ... Happy training

Me too!! I will now forever consider it being "on holiday" and not "on vacation"

I'm going to incorporate some running based on your advice as part of my training....I'm going to be hitting you up for more advice, so watch out

 

[*Bunny*]

Me too!! I will now forever consider it being "on holiday" and not "on vacation"

I'm going to incorporate some running based on your advice as part of my training....I'm going to be hitting you up for more advice, so watch out

Happy to help ... just take care of those knees & shins & try to avoid the treadmill .. cushiony tracks & preferred ... If you can take the 'pounding' tred is fine .. some cannot though

 

[Roonytunes]

Tues, June 18th

Scale weight: 116lbs

9:15am:
½ cup oats mixed with:
¾ cup liquid egg whites
1 tbsp muscle milk
2 slices apple
dash of apple pie spice

Noon:
3 oz broiled salmon
½ cup red kidney beans
2 cups salad – greens, grape tomatoes, cucumber, celery, onions, jalapeno peppers with red wine vinegar/black pepper as dressing

2pm:
Almond butter-chocolate sandwich pocket
- 2 slices Ezeikal bread
- 2 tbsp almond butter utter
- 1 tbsp Walden Farms chocolate dip

4pm:
Grilled chicken salad
- 3 oz chicken breast marinated in jerk seasoning
- 2 cups salad (greens, grape tomatoes, cucumber, celery, onions, jalapeno peppers with red wine vinegar/black pepper as dressing)

*It was not in the cards for me to go to the gym this evening! First, my garage door wouldn’t open and I totally panicked with visions of not being able to drive anywhere for a while. I had to sit on the phone with customer service for an hour so a live human could pick up and reprogram my transmitter (huh?!). Then, I finally get out only to find the road to my gym totally blocked off because of some utility issues. I don’t know if it’s all heat related, but I think we had our hottest day of the year here in Philly today. So I basically turned around and came home exhausted after 90 mins of just trying to get to the gym! *

7pm:
3 oz chicken breast marinated in jerk seasoning
½ cup red kidney beans
1 cup steamed broccoli

9:15pm:
3 oz chicken breast marinated in jerk seasoning
1 cup steamed broccoli

Totals: ~1270cals (135g carbs, 139g protein, 29g fat)
Macros: 40c/41p/19f

 

[sbt2082]

Just checking in to see if maybe I could get a dinner idea from one of your meals ANd to say hi of course

 

[Roonytunes]

Just checking in to see if maybe I could get a dinner idea from one of your meals ANd to say hi of course

Hi Duckie! I'm keeping my meals simple this week with mostly grilled chicken/salmon, veggies & complex carb of some sort. I need to detox my body of the cheat fest I had this weekend!

 

[Roonytunes]

Wed, June 19th

Scale weight: 116lbs

9am:
½ cup oats mixed with:
½ cup egg whites
1 tbsp muscle milk
2 slices apple
apple pie spice & 1 packet splenda

10am: Lower Body Workout

Free Standing Squats:
1 x 12 – bar + 30lbs
4 x 12 – bar + 40lbs

45 degree leg press:
2 sets of (12 lower normal stance reps, 12 closed feet reps, 12 wide stance with feet pointed out reps) with sled + 140lbs
3 sets of 2 sets of (12 lower normal stance reps, 12 closed feet reps, 12 wide stance with feet pointed out reps) with sled + 180lbs

Lying leg curls:
5 x 12 with 45lbs

11:15am:
PWO shake – 1 scoop ON whey mixed with water

1:15pm:
3 oz grilled chicken breast seasoned with paprika, garlic powder and Mrs Dash Extra Spicy
4 oz baked sweet potato with pumpkin pie spice and splenda
1/2 cup steamed broccoli

4:15pm:
3 oz broiled salmon seasoned with Mrs Dash Extra Spicy
2 cups salad – greens, cucumber, grape tomatoes, celery, onions, jalapeno pepper with red wine vinegar/black pepper
1 slice Ezeikal bread with 1 Laughing Cow light cheese wedge in garlic & onion flavor

6:30pm:
50 mins Spinning Class

7:30pm:
3 oz grilled chicken breast seasoned with paprika, garlic powder and Mrs Dash Extra Spicy
4 oz baked sweet potato with pumpkin pie spice and splenda
1/2 cup steamed broccoli

10pm:
3 tbsp almonds

Totals: ~1285 cals (138g carbs, 140g protein, 29g fat)
Macros: 40c/41p/19f

 

[WoNderWoMan25]

Hey girl! Pumpkin pudding sounds yummy! Much better than my green beans. I'm gonna try this over the weekend.

 

[que_66]

 

[Roonytunes]

Hey girl! Pumpkin pudding sounds yummy! Much better than my green beans. I'm gonna try this over the weekend.

Play around with cottage cheese, splenda, cinnamon, greek yogurt, nuts etc. and I think you can put together a fairly good pumpkin pudding.

Thanks for the tips on the green beans. I ended up steaming them with low-sodium chicken broth and adding Mrs Dash extra spicy - not bad!

 

[Roonytunes]

Thurs, June 20th

Scale weight: 115.5lbs

9:30am:
½ cup oats mixed with:
½ cup egg whites
1 tbsp muscle milk
2 slices apple
apple pie spice & 1 packet Stevia

11:35am: Upper Body Workout

Push-Ups
18 sets of 10 & last 2 sets of 15 as fast as possible with 20 sec rest in between

Pec Dec
4 x 12 with 40lbs

Seated Low Row
4 x 12 with 55lbs

Standing rear-delt row with cable machine & rope attachment:
4 x 12 with 40lbs

12:40pm:
PWO shake – 1 scoop ON whey mixed with water

2:30pm:
3 oz grilled chicken breast seasoned with paprika, garlic powder and Mrs Dash Extra Spicy
8 oz baked sweet potato with pumpkin pie spice and splenda
(*made the discovery the 6oz sealed sweet potato is really 10oz when I weighed it – huh?! *)
3oz steamed green beans

4:30pm:
3 oz broiled salmon seasoned with Mrs Dash Extra Spicy
3oz steamed green beans
½ apple
1 slice Ezeikal bread with 1 Laughing Cow light cheese wedge in garlic & onion flavor

6pm:
20 mins Abs Class

6:30pm:
50 mins Spinning Class

7:45pm:
3 oz grilled chicken breast seasoned with paprika, garlic powder and Mrs Dash Extra Spicy
3 cups salad – greens, cucumber, grape tomatoes, celery, onions, jalapeno pepper with red wine vinegar/black pepper

10pm:
¼ cup almonds

Totals: ~1275 cals (136g carbs, 138g protein, 30g fat)
Macros: 40c/41p/19f

 

[treilin]

Morning Roony

 

[jenscats5]

Morning Roons!! Try the muffins yet?

 

[sbt2082]

Morning Roons!! Try the muffins yet?

Those muffins don't exist here

 

[Roonytunes]

Morning Roons!! Try the muffins yet?

Not yet....savin' em till next week for now! But can't wait

 

[Roonytunes]

Good morning ladies

Fri, June 21st

I’m heading to Cathy Savage fitness and figure prep boot camp this weekend in Boston. I’m very excited and looking forward to the experience!

I’m not considering myself to be “on holiday” this weekend, so I am preparing better with foods on hand (tuna pouches, almonds, sliced apples, protein powder, cut up veggies, ezeikal bread slices etc.). A grilled chicken & veggies lunch will be provided both days. I will have my cheat meal on Sat night since that’s our girls’ night out in Boston and I will allow myself to have a nice dinner and a few drinks.

I am also packing all meals that I need today since I will have a refrigerator in the hotel room.

Scale weight: 115.5lbs

8am: Cardio
25 mins Elliptical – hill/valley/hill profile

8:30am: Shoulders/Bis/Tris circuit

Set 1:
Overhead tricep pass with 8lb medicine ball – 10 reps
Straight arm throw with 8lb medicine ball – 10 reps
Front raises alternated with Lat Raises – 15 reps with 5lb dbs
Tricep Pull-down on cable machine – 10 reps with 40lbs
Upright Row on Smith Machine with no weight – 10 reps
Bicep Curls (half extension) – 10 reps with EZ bar + 10lbs
Bicep Curls (focus on negatives) – 10 reps with resistance band

Set 2 & 3:
Overhead tricep pass with 8lb medicine ball – 10 reps
Straight arm throw with 8lb medicine ball – 10 reps
Standing bent over triceps kick-backs – 15 reps with 5lb dbs
Tricep Pull-down on cable machine – 10 reps with 40lbs
Upright Row on Smith Machine with no weight – 10 reps
Bicep Curls (half extension) – 10 reps with EZ bar + 10lbs
Bicep Curls (focus on negatives) – 10 reps with resistance band


9:15am:
3 oz grilled Italian seasoned chicken breast and mushrooms
1 slice Ezeikal bread with 1 laughing cow garlic and herb light cheese wedge

12:15pm:
3 oz grilled Italian seasoned chicken breast and mushrooms
8 oz cooked sweet potato with pumpkin pie spice and 1 packet Stevia

3:15pm: (en route)
3 oz broiled salmon
½ cup red kidney beans with grape tomatoes, cucumbers and celery seasoned with red vinegar and Mrs Dash extra spicy

6:15pm: (upon arrival at hotel)
1/2 apple
¼ cup almonds

9:15pm: (proposed, although may change depending on plans after meeting up with the other girls. If that happens, I’ll save this meal for later in the weekend)
3 oz grilled Italian seasoned chicken breast
½ cup red kidney beans with grape tomatoes, cucumbers and celery seasoned with red vinegar and Mrs Dash extra spicy

Totals: ~1245 cals (127g carbs, 133g protein, 30g fat)

Have a great weekend! I’ll be back to logging on Monday….

 

[jenscats5]

OOH!! I want a full report on the camp!! Cathy is great, you'll love her!!

 

[WoNderWoMan25]

wow - have fun!! give us an update next week.

 

[nelmsjer]

Hey Roony, this is IP...just wanted to tell you to have fun this weekend and I look forward to hearing about how it went, and all the wonderful details!! Be SAFE!!!

 

[treilin]

Good morning ladies

Fri, June 21st

I’m heading to Cathy Savage fitness and figure prep boot camp this weekend in Boston. I’m very excited and looking forward to the experience!

I can't wait to hear about this!!!! HAve fun for me!!!

 

[treilin]

HELLO How was it?????

 

[*Bunny*]

I can't wait to hear about this!!!! HAve fun for me!!!

^^ BUMP!!!

 

[Roonytunes]

I'm back....and had a totally enjoyable time this weekend. I can't cover everything, so if you have any questions, feel free to just ask here or PM.

It was a smaller and more intimate camp this year with 65-70 girls (they had 155 girls at the last one). It was held right in Cathy's studio. We had two all day sessions on Sat (9am to 5pm) and Sun (8am to 4pm). I learned SO much and they were really great at giving a ton of information.

Cathy and her staff were really patient and sweet - best of all, I really liked that they weren't plugging anything...no products, no supplements, no federations etc. It was awesome being around so many other women with the same mindset. Some had competed, some hadn't....Dawn Butterfield who has competed in over 100 competitions and has enough trophies for a U-Haul was there. Alicia Marie, this month's Oxygen covergirl and winner of figure at BodyRock, was also there as were a lot of other girls who compete and placed in the top 3 at a lot of competitions this past year. So it was great being able to have access to these resources. Three suit designers were there all day on both days to speak to us, measure us, give us ideas and take orders. Mike Katz, a judge from NPC, spoke to us from his point of the view of the industry.

The camp was totally about figure and fitness competitions only and not bodybuilding. Cathy's emphasis is about posing, smiling, looking confident and OWNING that stage when you're on it. She readily admitted that her girls are not always the tightest or leanest, but they place high because of presentation. We covered posing for a lot of federations - NPC, Fitness America, Miss Fitness, IFBA, WNSO etc. and had sessions on both days. We had sessions on makeup/hair/tanning, nutrition (maintenance, 12 week comp diet, post competition trauma eating), strength training (the emphasis here was more on plyos, strength moves using body weight and not so much about pure lifting), saw a lot of different girls perform their fitness routines which was very cool and then Cathy also spent time with us evaluating us one-on-one.

And we went out on Sat night in Boston and we were the IT girls. We became fitness models for the night. I got to talk on Boston radio station, Mix 98.5, live for a few seconds and we had free drinks all night. We had girls on the stripper pole showing off their upper body strength and a few of the fitness girls even did their jumps, handstands and one armed pushups on the pool tables.

I think it's a great experience if you're ever interested or just started competing in figure or fitness. You get a lot of the info you need and have the opportunity to ask questions to a lot of folks in the industry over two days. It was a good environment - the girls attending were all about sharing their experiences and it wasn't catty or competitive. They also didn't act like they were your new best friends and there was no fake lovey-doveyness either. There were a lot of other girly girls there, so I fit right in and felt at home. I'll post some photos later when I get them uploaded into Photobucket.

 

[*Bunny*]

^^ ROONY!!! That SOUNDS AWESOME... I Love it! You go girl ... How did your eval go? You make me wanna go
girly girl ... I thought about you this weekend ... I went out to dinn dinn at the Sig Room, & wanted nothing but to get home & put on my comfy clothes

 

[ck2006]

Your weekend sounded awesome, now you have motivated me to see if we have anything like that in my area! Thank you

 

[jenscats5]

Sounds like a FUN & educational weekend!! Cathy is sooooo wonderful and soooo very helpful....

 

[Roonytunes]

^^ ROONY!!! That SOUNDS AWESOME... I Love it! You go girl ... How did your eval go? You make me wanna go
girly girl ... I thought about you this weekend ... I went out to dinn dinn at the Sig Room, & wanted nothing but to get home & put on my comfy clothes

I have to catch up on your log to see how your weekend celebration went. But I hope you had a TOTAL blast Why do I find it hard to believe you are a comfy clothes girl when I saw you in Sevens,Joes, BCBG and you were totally stylin' all weekend long in Detroit? And of course, it only helps that you have the perfect body for it all

My personal eval went well enough. I got points for being lean and for symmetry - small waist with some muscle definition in the upper body with nice sized hips. I was told that my lower body problems were a matter of correct conditioning. Outdoor sprint routines twice a week were recommended to me to take care of that as well as more plyo work like squat jumps, lunges, continuous step-ups etc. I could use putting on more quality muscle all over. But I'm not too far out for competing in Miss Fitness, Fitness America, WNSO type federations if I am ready to go through the 12-week comp prep. Suit colors that were recommended to me were in the red or teal family. I talked to Sylvia from Tremblay designs and picked out two fabric swatches (http://www.tremblaydesigns.com/) if I do decide to take that route.

I have to wait till this summer is over for now. I have a lot of weekend distractions and one more weekend trip before I can settle down into routine life.

 

[Roonytunes]

I also wanted to mention that there was one fitness competitor in particular who really impressed me. She was born with Cystic Fibrosis and was told she wouldn't live past the age of 2. She's now 38 with one child, has had both kidneys replaced as well as a lung transplant AND is a fitness competitor. Her routine brought tears to my eyes and I'm not even an emotional person. Cathy's team personalizes fitness routines based on personalities or backgrounds and this particular woman's routine highlighted her battle with sickness and in the end, she flies off with angel wings. It was beautiful - simply no other words for it.

The other routines were also cool. A girl who has a yoga background had a routine with tons of yoga type moves. Dawn Butterfield who just turned 40 had a routine where she's initially dressed as an old woman with a nightgown and glasses with a walker. She strips it all off and does her moves using the walker. A girl who was a ballerina had a ballerina girl song routine where she walks up as a schoolgirl holding ballerina shoes and then starts spinning and flying all over. I know IP had talked about possibly doing fitness, so IP when you read this, be sure to incorporate your ice-skaing story into your routine.

Ok, I will stop babbling now. But seriously, I am so friggin' rejuvenated to train and eat clean after this weekend and just do something productive with my life.

 

[sbt2082]

Hey there girl Glad to hear you had such a good time this weekend Boston is a blast in itself isn't it... sounds like ya'll tore the town up on Saturday night anyways!!!

 

[Roonytunes]

Mon, 7/24

I ate pretty clean all weekend although I didn’t track calories or macros . My only indulgence was Sat night at the bar – 1 apple martini , 1 vodka/club soda and 3 shots I am a little bloated today though still.

Scale weight: 118lbs

9am
1 Deep Chocolate Vita muffin wavey: Jens….these were good but tiny!)
1 cup ready-to-drink muscle milk mixed with 12 oz coffee

10am: Upper Body Workout

Flat Bench Press:
4 x 12 with bar + 10lbs

Seated Low Rows:
4 x 12 with 65lbs

Shoulder Presses:
4 x 12 with quarter press + full press at 3 count up and down with 12lb dbs

Seated Bicep Curl on Machine:
1 x 12 with 30lbs
3 x 12 with 25lbs

Triceps Dips between benches:
1 x 12 with body weight
3 x 12 with 25lb plate resting on mid-section

11:15am:
PWO shake – 1 scoop ON whey mixed with water

Noon:
50 mins Pilates

2:15pm:
3 oz Italian seasoned marinated chicken
~1 cup raw green & red peppers with diced onions seasoned with red vinegar and black pepper
8oz baked sweet potato with pumpkin pie spice and splenda

4:15pm:
1 slice Ezekiel bread with 1 tbsp almond butter & Laughing Cow lite cheese wedge

7pm:
3 oz broiled salmon with Mrs Dash Extra Spicy
~1 cup raw green & red peppers with diced onions seasoned with red vinegar and black pepper
½ cup red kidney and garbanzo beans

9:30 pm:
3 oz Italian seasoned marinated chicken
~ 2 cups salad (mixed greens, cucumber, celery, onions, jalapeno peppers with red wine and black pepper as dressing)

Totals: ~1290 cals (138g carbs, 138g protein, 32g fat)
Macros: 40c/40p/20f

 

[jenscats5]

Mon, 7/24

9am
1 Deep Chocolate Vita muffin wavey: Jens….these were good but tiny!)
1 cup ready-to-drink muscle milk mixed with 12 oz coffee

Yes they are But they are strangely satisfying.....

 

[Miss24k]

I told you Roons I'm so glad you went.

Sylvia I am friends with Sylvia, she lives her in Quebec she is super nice and very sincere person, she is having a camp August 12th here in Montreal, she also made my first suit.

Berns from Passion Fruits made my red suit from this year.

I'm so happy you went, you have no idea, cause I knew you would love them.

 

[treilin]

I also wanted to mention that there was one fitness competitor in particular who really impressed me. She was born with Cystic Fibrosis and was told she wouldn't live past the age of 2. She's now 38 with one child, has had both kidneys replaced as well as a lung transplant AND is a fitness competitor. Her routine brought tears to my eyes and I'm not even an emotional person. Cathy's team personalizes fitness routines based on personalities or backgrounds and this particular woman's routine highlighted her battle with sickness and in the end, she flies off with angel wings. It was beautiful - simply no other words for it.

The other routines were also cool. A girl who has a yoga background had a routine with tons of yoga type moves. Dawn Butterfield who just turned 40 had a routine where she's initially dressed as an old woman with a nightgown and glasses with a walker. She strips it all off and does her moves using the walker. A girl who was a ballerina had a ballerina girl song routine where she walks up as a schoolgirl holding ballerina shoes and then starts spinning and flying all over. I know IP had talked about possibly doing fitness, so IP when you read this, be sure to incorporate your ice-skaing story into your routine.

Ok, I will stop babbling now. But seriously, I am so friggin' rejuvenated to train and eat clean after this weekend and just do something productive with my life.

No, no, no you keep babbling girl!!!!
SOUNDS AWESOME!!! I'm so happy for you. I want to go
Glad you had a great time girley girl

 

[Roonytunes]

Tues, 7/25

Scale weight: 115.5lbs

10:45am: 25 mins HIIT cardio
Incline Walking on Treadmill @ 4mph
Warm-up – 5 mins @ 0 to 4% incline
8 cycles alternating @ 10% for 1 min and @6% for 1 min
Cool down – 4 mins @ 4%

11:30am:
1 Deep Chocolate Vita muffin
1 cup ready-to-drink muscle milk mixed with 1 tbsp of instant coffee mix

1:30pm:
½ cup oats mixed with:
3/4 cup liquid egg whites
2 slices apple diced up
Apple pie spice and Splenda

3:45pm:
3 oz Italian seasoned grilled marinated chicken breast
4 oz steamed cauliflower
1 slice toasted Ezekiel bread with 1 tbsp almond butter

5:30pm:
50 mins Bands and Balls class
(we used the stability ball, medicine ball, bosu ball & resistance band...my balance and core were challenged!)

7pm:
3 oz Italian seasoned marinated chicken breast
4 oz steamed broccoli
1 slice toasted Ezekiel bread

7:30pm:
80 mins walk in the park

9:30 pm:
3oz broiled salmon with Mrs Dash extra spicy
4 oz steamed broccoli
¼ cup garbanzo beans

Totals: ~1290cals (124g carbs, 130g protein, 31g fat)
Macros: 38c/40p/22f

 

[Roonytunes]

Wed, 7/26/06

Scale weight: 115lbs

I got the project that I met with potential clients about last Wednesday! I’m excited because 1) it’s a role I want and sounds like a good experience for me and 2) it’s right in downtown Philly so I’ll have easy access to a lot of stores and restaurants. Trader Joes is exactly one block away from where I work and there is a hot food deli, salad bar and sushi joints all the way down the block, so I will have options when I want to eat out.

7am:
1 deep chocolate Vita Muffin
12 oz hazelnut flavored coffee with ¼ cup egg whites, 2 tbsp muscle milk, squirt of sugar-free vanilla syrup & 1 packet Splenda

9am:
1/4 cup oats mixed with:
1/4 cup egg whites
1/2 tbsp muscle milk
1 diced apple slice
1/8 cup crushed pecans
few dashes of apple spice & ½ packet of Splenda

10am: Lower Body workout

Free Standing Squats
2x15, medium stance with toes pointed straight – bar + 40lbs
1x15, medium stance with toes pointed straight – bar + 50lbs
3x15, wider stance with toes pointing outward – bar + 50lbs

45 degree seated Leg Press
2 x 15, wider stance with toes pointing outward, sled + 140lbs
3 x 15, feet together with ¼ rep at bottom + full rep, sled + 140lbs
1 x 15, wider stance with toes pointing outward & ¼ rep at bottom + full rep, sled + 140lbs

Lying Leg Curls
4 x 12 with 55lbs & 2 sec hold on top

11:30am:
PWO shake – 1 scoop ON whey mixed with water

I used my crock pot today and made a large spicy turkey concoction (five 4oz portions). Basically I threw in 20oz of browned turkey marinated in jerk seasoning, 1 jar of petite diced tomatoes, 2 cloves garlic, ¼ cup Steel’s Gourmet sugar-free ketchup, ~1.5 cups of diced red/green peppers, ½ cup of onions, ½ cup of celery, 1.5 sliced jalapeno peppers, ½ cup of vegetable stock & 1 tsp each of cayenne, cumin, chili powder and Mrs. Dash Extra Spicy. It’s not exactly a chili though because I didn’t include any beans.

1:15pm:
4 oz spicy turkey concoction
6oz baked sweet potato with pumpkin pie spice and 1 packet splenda

2pm:
Deep gum cleaning at the dentist with Novocain
(I go back on Friday for the left side)

4:45 pm:
1/4 cup oats mixed with:
1/2 tbsp muscle milk
1 diced apple slice
1/8 cup crushed pecans

6:45pm:
40 min Spinning class

7:45pm:
4 oz spicy turkey concoction

9:45pm:
4 oz spicy turkey concoction

Totals: ~1290 cals (134g carbs, 135g protein, 30g fat)
Macros: 40c/40p/20f

 

[Roonytunes]

Thurs, 7/27

Scale weight: 115lbs

7am:
1 cup Ezekiel Golden Flax cereal
1 cup skim milk

9:45am:
10 min warm-up on elliptical
5 min double stepping on stair mill at level 5

3 sets of circuit training with rest in between:

Bicep Pull-ups with v-bar and legs being held – 10 reps
Decline bench 6lb medicine ball toss – 20 reps
Russian twist with 6lb medicine ball – 20 reps on each side
Front and side shoulder raises alternated with 5lb dbs – 15 reps
Diamond push-ups – 10
Bicep curls standing on resistance band – 10
3 feet Spider walk (walk in push-up position) with 5 push-ups x 2 (in each direction)
Wide grip pull-ups with legs being held – 10 reps
3 sets of overhead pass and 3 sets of chest pass alternated with 4lb medicine ball – 15 reps per set

11am:
Turkey chili
-4oz leftover spicy turkey concoction
- ½ cup garbanzo beans added

2pm:
3 oz broiled salmon
Greens salad with cucumber, onions and celery – red wine vinegar/black pepper as dressing
1 slice Ezekiel bread with 1 tbsp almond butter

5:30pm: (I had dinner with Jenscat & her husband to celebrate her birthday. They were so sweet & nice! And insisted on paying for my meal to boot…..)
3 oz salmon sashimi
Fields salad with balsamic vinegar as dressing

7:45pm:
Turkey chili
- 4oz leftover spicy turkey concoction
- ½ cup garbanzo beans added

8:30pm to 10pm: @bar with friends & drank only water.

10:15pm:
15 almonds

Totals: ~1280 cals (135g carbs, 134g protein, 32g fat)
Macros: 41c/40p/21f

 

[jenscats5]

5:30pm: (I had dinner with Jenscat & her husband to celebrate her birthday. They were so sweet & nice! And insisted on paying for my meal to boot…..)
3 oz salmon sashimi
Fields salad with balsamic vinegar as dressing

It was our pleasure!! Thanks for the presents!! Can't wait to try them out!!

Need to find a tiny electric scale for going out....

 

[Roonytunes]

It was our pleasure!! Thanks for the presents!! Can't wait to try them out!!

Need to find a tiny electric scale for going out....

Let me know when you see a tiny digital scale 'coz I want one too.

I'm going to try your avacado & tuna idea as soon as my avacados ripe. Thanks for the suggestion!!

 

[sbt2082]

'Morning and happy Friday to ya!!

 

[jenscats5]

Here's what I was talking about last nite:

Grip the avocado gently on one side with one hand. With a large, sharp knife in the other hand, cut the avocado lengthwise around the seed. Open the two halves to expose the pit.

This is the tricky part. Use a weighty, sharp chef's knife. Holding the avocado half that contains the pit, whack the pit with the knife with enough force so that the knife edge wedges into the pit, but not so hard as to cut all the way through it. For safety, you can fold up a kitchen towel and use that to hold the avocado half. I generally just hold the avocado half and very gently whack it a few times, each with increasing pressure, until a cut is made in the pit sufficiently to twist the pit out. Getting the pressure just right takes a little practice. You could also use a spoon to scoop it out.

If you want to just mash it - mix it with some type of citrus juice then also dribble some over the top then cover it with plastic wrap, pressing the plastic wrap down on top of the avocado. The 'cado will react with oxygen & turn brown, which doesn't look very good.

*Testing for ripeness: To test for ripeness by cradling an avocado gently in your hand. Ripe fruit will yield will be firm, yet will yield to gentle pressure. If pressing leaves a dent, the avocado is very ripe and suitable for mashing. They are best served at room temperature.


Found this on the 'net too:

Freezing Avocadoes
You can freeze mashed fresh, ripe avocados if you want to have an "emergency supply" of avocados on hand for guacamole.

To freeze, mash the avocados with a fork. Add one teaspoon lime or lemon juice per avocado and mix well. The best way to freeze the prepared mashed avocados is to use a freeze-weight zip lock bag. Fill the bag with the mashed avocado. Remove the air from the bag and then zip closed and freeze.

Thaw the frozen avocados in the refrigerator or place the container in a bowl of cool water to accelerate thawing.

http://whatscookingamerica.net/avacado.htm

 

[Roonytunes]

Jens, thanks a LOT for all the info on the avacado. You are a wealth of knowledge when it comes to matters! I was able to cut 2 avacados up using the first method you describe. I refrigerated it for now and hope to be able to fit it in my macros in the next few days. I may end up freezing the other two since my local Acme doesn't carry avacados regularly.

 

[sbt2082]

Jens, thanks a LOT for all the info on the avacado. You are a wealth of knowledge when it comes to matters! I was able to cut 2 avacados up using the first method you describe. I refrigerated it for now and hope to be able to fit it in my macros in the next few days. I may end up freezing the other two since my local Acme doesn't carry avacados regularly.

My .02 cents on avocados is that they are yummmmmmmmy on salads

 

[Roonytunes]

Fri, 7/28

Scale weight: 116.5lbs

7am:
1/2 cup Ezekiel Golden Flax cereal
1/2 cup skim milk
1/2 packet splenda

8am:
I had to go to a pre-screening today for my new position. I thought it would be a typical drug test where I’d get to pee in a cup, but they wanted 100 strands of hair close to my scalp!!

9:25am:
1/2 cup Ezekiel Golden Flax cereal
1/2 cup skim milk
1/2 packet splenda

10 am: Upper Body

Assisted underhand grip pull-ups – knees bent, legs being hoisted
3 x 10

Smith Machine wide grip push-ups – against bar
5 x 15

Front shoulder raises
2 x 15 with 15lb plates
2 x (10 with 15lb plates & 10 with 10lb plate)

Bent Over Low Rows (sitting against tilted bench)
4 x 15 with 15lb dbs

Hypers:
3 x (5 with 20lb plates & 10 with 10lb plates)

11:15am:
PWO shake – 1 scoop ON whey mixed with water

Noon:
Deep gum cleaning at the dentist with Novocain (but it was much better than Wed’s experience)

1:45pm:
1 slice toasted Ezekiel bread with 1 tbsp almond butter

3:45pm:
½ cup oats mixed with:
½ cup liquid egg whites
1 tbsp muscle milk
2 diced apples
apple pie spice & 1 packet splenda

5:45pm:
6 oz steamed shrimp
1 cup spicy cauliflower stir-fried with garlic, curry powder & Mrs. Dash

7:45pm: Lower body shaping workout
10 mins lunge/reverse lunge/squat series with 10lb dbs

8:30pm:
3 oz broiled salmon seasoned with Mrs. Dash
~3 to 4 cups salad (greens, cucumber, onions, celery & jalapeno peppers with red wine vinegar & black pepper as dressing)

10:30pm
15 almonds

Totals: ~1275 cals (130g carbs, 133g protein, 30g fat)
Macros: 41c/40p/21f

 

[Jacqueline747]

Oooohhhh Avocados are the BESTEST!!!! I could eat my weight in them!!

Yah know what is REALLY yummers!?!?!?!?!?!?

Cut Avocado in half.. pull out pit. Fill each hole with shrimp and top with Thousand Island Dressing!! OMG You don't even understand how good this is. I guess you should use Fat free Thousand Island...lol
I ate this all the time on a keto diet.. but I used mayonaise instead of the dressing.. not as good but it did the trick!!

 

[Roonytunes]

Thanks for the avocado ideas, duckie & 747....I've only had it in my sushi before and when I've eaten out in salads or as a garnish with my entree. I just bought my first bag for use at home, so it's great to have all these ideas!

 

[treilin]

Thanks for the avocado ideas, duckie & 747....I've only had it in my sushi before and when I've eaten out in salads or as a garnish with my entree. I just bought my first bag for use at home, so it's great to have all these ideas!

YUMMY
I like just lemon juice and salt on them....

 

[Will2BLean]

Oooohhhh Avocados are the BESTEST!!!! I could eat my weight in them!!

Yah know what is REALLY yummers!?!?!?!?!?!?

Cut Avocado in half.. pull out pit. Fill each hole with shrimp and top with Thousand Island Dressing!! OMG You don't even understand how good this is. I guess you should use Fat free Thousand Island...lol
I ate this all the time on a keto diet.. but I used mayonaise instead of the dressing.. not as good but it did the trick!!

Oh yum! That sounds good! I usually just cut them up and dip them in sugar... not the healthiest idea, though.

 

[Roonytunes]

Sat, 7/29

Scale weight: 116lbs

8:30am:
½ cup Ezekiel Golden Flax cereal
½ cup skim milk
½ packet Splenda

10am: Stair Mill – 25 mins

10 mins on manual setting at level 6 – double stepping
15 mins on fat burner mode at level 10 – 10 mins of single stepping, 3 mins of double stepping, 2 mins of single stepping

10:30am:
Boot camp class – 30 mins
(mountain climbers, squat thrusts, push-ups, planks, plyo jumps of various sorts, jumping jacks etc.)

11am:
½ cup Ezekiel Golden Flax cereal
½ cup skim milk
½ packet Splenda

1pm:
6 oz steamed shrimp
1 cup steamed broccoli

4pm:
3 oz Italian seasoned marinated chicken breast
1 cup steamed broccoli

4:30pm onward: CHEAT/REFEED PERIOD starts

I’m heading to NYC for the evening. I have a blind drinks date at a Cuban bar first (wish me luck but there will be good mojitos to be had if nothing else) and then am going for a networking dinner at a trendy Indian restaurant/lounge….absolutely loooove Indian food so I can’t wait!!!

Have a great Saturday everyone!

 

[jenscats5]

^^ Sounds fun!! Enjoy Roons & have a good weekend!!

 

[jenscats5]

OH btw, Roons - Lindsay (one of my cats) has fallen in LOVE with the paper bag you gave me....she sleeps on it...

 

[Roonytunes]

OH btw, Roons - Lindsay (one of my cats) has fallen in LOVE with the paper bag you gave me....she sleeps on it...

The Whole Foods bag - that's funny! Glad Lindsay is enjoying it

I will certainly try to have some fun tonight & throw back a few & eat some good food. Have a great weekend too, Jens! Does the b'day celebration continue? Your hubby mentioned a week long celebration, right?

 

[jenscats5]

The Whole Foods bag - that's funny! Glad Lindsay is enjoying it

I will certainly try to have some fun tonight & throw back a few & eat some good food. Have a great weekend too, Jens! Does the b'day celebration continue? Your hubby mentioned a week long celebration, right?

Well that was me but nope it's all over.....made it more of a 3-day thing!! Have a few for me.....

 

[scorpiogirl]

Have a nice weekend in NYC! Easy on the bread, Girl! lol

 

[Roonytunes]

Have a nice weekend in NYC! Easy on the bread, Girl! lol

Didn't take it easy on the bread unfortunately...I finally met a cheat meal that didn't agree with me yesterday. Ate far too much & found out that alcohol doesn't sit well with Indian food. My stomach hurt so much afterward and I actually ended up getting sick

Damages:
2 mojitos & 1 1/2 empanadas at cuban place
1 lychee martini, ~ 1 1/2 vodka/soda, lamb skewer, 1 corn patty, 2 to 3 large naans + 1 bowl of chicken tikka masala, 1/2 cup white rice, 1 bowl dal & 2 rasamalai as dessert
Had a Lara bar when I came home at 1am

Went to bed wondering why I do this to myself

 

[needtogetaas]

have I said hot on this thread yet.

hot

 

[ck2006]

I hope your feeling better tody!

 

[needtogetaas]