Roonytunes 2006

[Roonytunes]

Tues, 9/12

Scale weight: 115.5lbs

Rest day!

8 am:
2 oz Tysons pre-grilled steak strips
1 slice toasted Ezekiel 4:9 bread with 1 laughing cow light cheese wedge

8:45am:
16 oz hazelnut coffee with ¼ cup skim milk, 2 packets splenda

10:30am:
1/2 cup 1% cottage cheese mixed with 1 granny smith apple, apple pie spice & 1 packet splenda

12:45 pm:
1/3 cup oatmeal mixed with:
½ cup + 2 tbsp egg whites
¼ cup skim milk
1 cup diced apple
2 tbsp milled flax
1 packet splenda with few dashes of apple pie spice

1:45 pm: (supposed to be my 3pm meal, but I was starving for some reason!)
Grilled chicken salad
- 3oz Tysons pre-grilled chicken fajita strips
- 1 cup mixed greens, ½ cup cherry tomatoes, onions, peppers, cucumbers, celery
- 2 tbsp Annie’s Naturals Papaya and Poppy Seed Dressing + ½ tbsp Cindy’s Kitchen blueberry vinaigrette

5:30pm & 8pm: (split into two portions)
Turkey curry
- 6 oz turkey breast sautéed with garlic
- 1 ½ cup okra, sliced mushrooms, 1 cup diced tomatoes
- Curry powder, garam masala and cayenne pepper to season

Totals: 1285 cals (122g carbs, 136g protein, 27.5g fat)

 

[Roonytunes]

Wed, 9/13

Scale weight: 115.5lbs

I went to my chiropractor again for a much needed adjustment. We did some food intolerance tests and it turns out milk protein is really the only one that doesn’t agree with me. But I decided for now I’m going to stick to my cottage cheese and small amounts of skim milk & occasional cheese products. I will cut them completely out when I know I want to look and feel absolutely great.

6:20am:
50 minute spinning class

8:15am:
3 oz Tysons pre-grilled steak strips
4 oz baked sweet potato with 1 packet splenda and pumpkin pie spice

9am:
16 oz hazelnut coffee with ¼ cup skim milk & 2 splendas

11am:
1 diced yellow apple mixed with 1/2 cup 1% cottage cheese, 1 packet splenda, few dashes apple pie spice

1pm:
3 oz Tysons pre-grilled chicken fajita strips
4 oz baked sweet potato with 1 packet splenda and pumpkin pie spice

3pm:
Shrimp and pineapple salad
- 3 oz shrimp
- ½ cup TJ’s pineapple chunks
- ½ cup cabbage, handful of lettuce mix, ½ cup cherry tomatoes, tri-color peppers, celery
- 2 tbsp TJ’s Goddess dressing

5pm:
3 oz Tysons pre-grilled chicken fajita strips
1 slice Ezekiel 4:9 toasted bread with 1 tbsp peanut power butter

7:30pm: Lower Body Workout

Freestanding Squats:
4 x 15 with bar + 50lbs

Seated Leg Press (feet together raised to hit hamstrings and glutes):
4 x 15 with sled + 90lbs (slow, controlled and deep movement)

Smith Machine Lunges:
4 x 15 on each leg with bar + 50lbs (slow, controlled and deep movement)

8:45pm:
PWO meal – ½ scoop ON whey mixed with water & 5 oz cooked white potato with 1 tbsp pumpkin butter spread

Totals: 1352 cals (159.5g carbs, 126.5g protein, 32.5g fat)

 

[Roonytunes]

Thurs, 9/14

Scale weight: 115.5lbs

7am: 40 mins cardio

Warm-up:
90 secs double step on stairmill

6 cycles of:
5 mins on elliptical on steady-state and 4 continuous sprints across gym

Cool-down:
5 mins on elliptical on steady-state

8:15am:
Hamburger
- TJ’s lean beef burger patty topped with mushrooms & 1 tbsp hot salsa
- 1 TJ’s whole wheat bun

9am:
16 oz hazelnut coffee with ¼ cup skim milk & 2 splendas

10:30am:
1 diced peach mixed with 3/4 cup 1% cottage cheese, 1 packet splenda, few dashes apple pie spice

12:15 pm:
3 oz Tysons pre-grilled chicken fajita strips
5 oz baked sweet potato with 1 packet splenda and pumpkin pie spice

3pm:
Asian Pear Shrimp salad (I got these suggestions off a cooking board & highly recommend this combo. It tasted as good as a salad I’d get in a restaurant)
- 2 oz shrimp
- 1 ½ cups artichoke hearts, handful spinach mix
- 1 oz crumbled goat cheese, 1 asian pear diced, 2 tbsp walnuts
- 2 tbsp balsamic vinaigrette

5pm:
1 slice Ezekiel Cinnamon Raisin bread with 1/4 cup cottage cheese mixed with 1 tbsp pumpkin butter spread

7 pm: Upper Body

Chest Press seated on stability ball:
4 x 15 with 20lb dbs
One Armed Rowing Machine:
4 x 15 with 35lb plate on each arm

Shoulders:
1 set of
4 x 12 lat raises with 8lb dbs, 4 x 12 presses with 15lb dbs, 4 x 12 lat raises with 8lb dbs
3 sets of
4 x 12 lat raises with 5lb dbs, 4 x 12 presses with 15lb dbs, 4 x 12 lat raises with 5lb dbs

Concentrated Bicep Curls on cable machine (half extension, slow & controlled):
1 x 12 with 15lbs
1 x 12 with 12.5lbs
2 x 12 with 10lbs

Tricep Dips on Gravitron:
4 x 15 with 100lbs

8:45pm:
PWO meal – ½ scoop ON whey mixed with water & 4 oz cooked white potato with Mrs. Dash seasoning

Totals: 1465 cals (160.5g carbs, 123.5g protein, 32.5g fat)

 

[sbt2082]

Ooooh that salad at 3 p.m. does sound pretty tasty May just have to try that one

 

[Roonytunes]

Fri, 9/15

Scale weight: 116lbs

8:15am:
Hamburger
- TJ’s lean beef ground patty with mushrooms and 1 tbsp salsa
- TJ’s whole wheat roll

9am:
16 oz hazelnut coffee, ¼ cup skim milk

10:30am:
1/3 cup oats mixed with:
½ cup skim milk
¼ cup egg whites
1 diced peach, apple pie spice, 1 packet splenda

12:40pm:
Asian Pear Shrimp salad
- 3 oz shrimp
- 3 cups spinach mix, 2 tbsp pecans, 1 ½ cups asian pear
- 2 tbsp balsamic vinegar dressing

2:40pm:
3 oz tuna, chopped onion, celery and cucumber mixed with ¼ cup TJ’s hot salsa

5:30pm: Deep tissue massage!
(excited because I found a new place near work & I really like the girl)

6:30 & 8:30pm: (split into two portions)
Turkey curry
- 6 oz turkey breast sautéed with garlic
-1 cup okra, mushrooms
- 1/3 cup TJ’s Punjab Spinach curry simmer sauce, curry powder and cayenne pepper

Totals: 1310 cals (123g carbs, 136g protein, 30g fat)

 

[jenscats5]

More great meals!! I've got to get to the store to get some of the items you mentioned.....

 

[Roonytunes]

More great meals!! I've got to get to the store to get some of the items you mentioned.....

I HIGHLY recommend the Trader Joe's roasted veggie hot salsa...it's really good and provides the much needed kick!

 

[Roonytunes]

Sat, 9/16

Scale weight: 115lbs

8:45am:
Turkey burger
- 1 Jenny O lean turkey patty topped with mushrooms and 1 tbsp hot salsa
- 1 TJ’s whole wheat roll

16 oz hazelnut coffee, ¼ cup skim milk, 2 packets splenda

10:15am: 40 mins cardio

10 mins elliptical – cross-trainer mode, resistance 3
30 mins boot camp class
(jumping jacks, planks/push-ups, squat thrusts, mountain climbers, bosu squats, bosu jumping jacks, bosu hip flexor sets)

11:45am:
1/3 cup oatmeal mixed with:
1/4 cup egg whites
1/2 cup skim milk
1 diced pear
1 packet splenda, apple pie spice

1:45pm:
Grilled tuna strawberry salad
- 3 oz grilled ahi tuna with lemon juice and Mrs. Dash Extra Spicy
- 2 cups hearts of romaine lettuce, celery, tri-color peppers, cucumbers
- 1 cup diced strawberries
- 2 tbsp balsamic vinegar & black pepper

4:15pm:
Asian tuna stir-fry
- 3 oz grilled ahi tuna with ginger and garlic
- 1 ½ cups oriental style vegetables
- 1 tbsp soy sauce

6:15pm:
Shrimp salad
- 2 oz shrimp
- 2 cups hearts of romaine lettuce, tri-color peppers, onions, celery
- 2 tbsp Annie’s Naturals Roasted Pepper Dressing with Mrs. Dash Extra Spicy

9pm:
Grilled halibut salad (at restaurant)
- 5oz halibut cooked dry
- lettuce greens, cucumbers, chopped tomatoes, mushrooms, red onions
- 2 tbsp balsamic vinegar mixed with 1 ½ tbsp Cindy’s Kitchen Mango Vinaigrette dressing (brought from home)

*change because restaurant ran out of halibut Had 6 oz of tuna steak cooked dry instead and came home to eat 7 almonds to make up extra fat.
New macros = ~1360 cals (125g carbs, 142 protein, 30g fat)*

Off to hit a birthday party at Lucky Strikes (bowling alley/bar) where I’ll be drinking water…plan on wearing comfortable heels so I don’t get annoyed as easily

Totals: 1340 cals (123g carbs, 136g protein, 29g fat)

 

[jenscats5]

I HIGHLY recommend the Trader Joe's roasted veggie hot salsa...it's really good and provides the much needed kick!

Sounds good........but you haven't tried mine yet...

 

[sbt2082]

Sounds good........but you haven't tried mine yet...

Mmm that does sound good, might have to try it too because I LOVE salsa... and I'm still waitin on Jens to send me some of hers So it should tide me over lol...