Roonytunes 2006

[Roonytunes]

Mon, 7/31

Scale weight: 115lbs

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

10am: Upper Body Workout

Flat Bench v-up chest press machine:
1 x 12 – bar + 20lbs
3 x 12 – bar + 30lbs

Seated rear delt rows with straight bar and wide grip:
2 x 12 with 55lbs
4 x 12 with 45lbs

Lat Raises – quarter rep at top followed by full rep:
4 x 12 with 5lbs

2 sets of 20 push-ups with 20 sec rest

11am: Cardio

10 mins Step Mill – 2 circuits of 2 mins double stepping at level 7, 1 min side cross over stepping on left and right side each at level 7 &1 min single stepping at level 12

20 mins Step Mill – aerobic training mode at level 10, single stepped for first 16 mins & double stepped the last 4 mins

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

2pm:
3 oz Italian marinated chicken breast
1 slice Ezekiel bread
1 cup steamed broccoli florets

4:45pm:
3oz broiled salmon seasoned with Mrs Dash Extra Spicy
½ cup brown rice
~ 1 ½ cups steamed broccoli & cauliflower florets with cherry peppers

7pm:
1 slice Ezekiel bread
2 tbsp peanut power butter

10pm:
3oz broiled salmon seasoned with Mrs Dash Extra Spicy
~2 cups Salad (greens, celery, onion, cucumber, cherry tomatoes with 2 tbsp Annie’s naturals no-fat yogurt dressing)

Total cals: ~1280 cals (131g carbs, 132g protein, 30g fat)
Macros: 40c/40p/20f

 

[jenscats5]

Oh no, the raw chicken jokes never get old, do they?

Not until someone comes up with something new.....

 

[mermaid]

Got email?

 

[PawWax]

Oh no, the raw chicken jokes never get old, do they?

ha!

 

[ck2006]

Good morning

 

[scorpiogirl]

Hey SG!! I would use the extra firm tofu for stir-fry type dishes. Just slice it up and treat it like you would chicken...throw in some veggies, spices & use light soy sauce or some other clean stir-fry paste/sauce that you can find. Generally, asian flavoring like teriyaki or ginger etc. work well with tofu. You can also use it in pasta with tomato-based sauce

As for the softer tofu, think of it like cottage cheese or yogurt...whatever you'd do with that in terms of shakes or puddings should work with the tofu too. Mix it in with fruit, nuts, pumpkin etc. Mermaid also has a good protein bar recipe using tofu, but I don't have it handy. It may be in the receipe thread. Let me know how it goes!

Thanks, Girl!

 

[needtogetaas]

from now on this is the hot smilely.

 

[Roonytunes]

Tues, Aug 1st

Scale weight: 115.5 lbs

8:30am:
1/2 cup Ezekiel Golden Flax cereal
1/2 cup skim milk
½ packet splenda

10:30am:
1/2 cup Ezekiel Golden Flax cereal
1/2 cup skim milk
½ packet splenda

12:30pm: Plyo Circuit

15 min warm-up on elliptical

1 min high jumps – knees to chest
30 sec high kicks – alternating legs
30 sec decline push-ups – legs on bench
45 sec bicycle crunches
6 min walking lunges – 5lb dbs
10 reps of (30 sec run in place, 5 pushups, 30 sec run in place, 1 pushup)
25 reps of (flat on ground to sit up to pushing hands between straddled legs in v-position)
10 chest lifts with 5 sec hold off ground lying on chest

1:45 pm:
Crab pasta
- ½ cup cooked brown rice penne pasta
- 6 oz lump crab meat sautéed with crushed garlic, onions & broccoli rabe
- ½ cup petite diced tomatoes with ½ mashed avocado
- Mrs. Dash extra spicy & crushed red pepper as seasoning

4:15pm:
6 oz steamed shrimp
~2 cups salad (greens, cucumbers, grape tomatoes, celery, onions, cherry pepper bits with red vinegar/black pepper as seasoning)

6pm:
1 slice toasted Ezekiel bread
1 tbsp peanut power butter

8:35 pm:
6 pieces sashimi – 3 oz octopus & 1 oz mackerel with 1 tsp of wasabi & 1/2 tsbp of soy sauce
Fields salad with balsamic vinaigrette dressing

Totals: ~ <1400 cals (~ 130g carbs, 120-130g protein, 30-35g fat)

 

[nelmsjer]

Hiya, Rooney! How's life?

What is your goal right now? How was camp?

 

[Roonytunes]

Hiya, Rooney! How's life?

What is your goal right now? How was camp?

Heya Nelms!! Camp was an awesome experience. I have a post on it on pg 44 in this log. Totally recommend it for IP - very eye opening and I learned SO much.

I signed up for Cathy's nutrition and training online program, so my goal is to build some quality muscle all over, focus on symmetry and possibly think about a Fitness America/Ms Fitness/WNSO type competition (I was told that I don't have very far to go for those federations) if I ever want to get up on stage.

I hope you guys are having a great time setting up your new life!!