Roonytunes 2006

[buffalogal]

Way to go RT on the meal out!!

I have to ask though, what exactly does salmon taste like? Hard to believe I've never had it, but the more I watch Emeril make it on his show, the more I want to try it. I like fish, if it doesn't have a "fishy" taste to it and was just wondering before I decided to try it.

 

[Roonytunes]

Way to go RT on the meal out!!

I have to ask though, what exactly does salmon taste like? Hard to believe I've never had it, but the more I watch Emeril make it on his show, the more I want to try it. I like fish, if it doesn't have a "fishy" taste to it and was just wondering before I decided to try it.

Thanks, BG! In my opinion, salmon has quite a fishy taste...definitely stronger than most other fish. So I'm not sure if you'd like it. But maybe you can try out a small piece and see? It is a good source of Omega-3!

 

[Roonytunes]

Mon, 1/8

Scale weight: 122.5lbs

6:45am: AM Cardio
15 mins elliptical in crosstrainer mode
5 rounds of boxing
10 mins of stairmill in varying 10sec intervals
15 mins elliptical in steady-state mode
According to HRM, 596 cals burned

9am:
3 oz broiled salmon
1/2 cup brown rice
1/4 cup blueberries

11:45am:
3 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

2pm:
11:45am:
3 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

4pm:
2.5 oz spiced chicken breast
15 almonds

6pm:
1 tbsp all natty PB

6:30pm: Lower body workout

Smith Machine:
1x12 squats with 3 sec hold at bottom with 40lbs
4x12 squats with 3 sec hold at bottom with 40lbs

45 degree Leg Press:
1x15 full reps with 140lbs
3x15 slower full reps with 160lbs
1x20 slower full reps with 160lbs

Step-ups:
3 sets of (10 step ups on each leg followed by 5 step ups on each leg) with 20lb dbs

8pm:
PWO shake of 1 scoop whey mixed with water

9:30pm:
3 oz broiled salmon
steamed broccoli

Totals: ~1275 cals (~79g carbs, 150g protein, 37g fat(
Macros: ~25c/50p/25f

I was made fun of today by my co-workers for bringing in a mini food scale to weigh my chicken breasts but I like to know how much protein I'm eating.

 

[buffalogal]

I was made fun of today by my co-workers for bringing in a mini food scale to weigh my chicken breasts but I like to know how much protein I'm eating.

I imagine they're the co-workers who eat they're lunch out of the vending machine or local fast-food restaurant too.

 

[Roonytunes]

Tues, 1/10

Scale weight: 122.5lbs

6:30am:
50 mins spinning class

9am:
1/2 cup cooked oat bran with 1 cup liquid egg whites
1/4 cup blueberries
1 packet splenda and pumpkin pie spice for flavor

11:45am:
3 oz spiced chicken breast
sauteed veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
2 brown rice cakes

2pm:
3 oz spiced chicken breast
sauteed veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
1 brown rice cake

4:15pm:
3 oz spiced chicken breast
1/4 cup pecans

7:15pm:
4 oz cooked shrimp
roasted brussel sprouts
1 tbsp ANPB

9:25pm: Ab work
3 x 20 v-crunches
3 x 30 bicycle crunches
3 x 30 flutter kicks
3 x 45 sec plank position hold

10pm:
1 scoop whey mixed with water

Totals: ~1370 cals (74g carbs, 169g protein, 38g fat)
Macros: ~25c/50p/25c

 

[Roonytunes]

Wed, 1/11

Scale weight: 122.5lbs

7:15am: 45 mins cardio
30 mins elliptical in crosstrainer mode (avg hr 75%)
5 mins stairmaster in varying intervals (avg hr 85%)
10 mins elliptical in steady state mode (avg hr 75%)

9am:
1/2 cup oat bran cooked with 1 packet splenda
1 cup liquid egg whites
1/4 cup blackberries (inspired by Buffalo Gal!)

11:45am:
4 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

2pm:
4 oz spiced chicken breast
sauteed veggies - eggplant, spinach, broccoli, mushrooms, hot peppers
2 brown rice cakes

4:15pm:
2 oz spiced chicken breast
sauteed veggies - spinach, mushrooms, hot peppers
15 almonds

7:15pm:
2 oz spiced chicken breast
1/2 tbsp flax oil

8pm: Upper body workout

Chest superset:
5 sets of (12 reps of flys with 15lb dbs + 12 reps chest press with 20lb dbs)

Back superset:
3 sets of (12 reps of upright row with 45lbs + 12 reps of lat pulldown with v-grip with 50lbs)

Shoulder superset:
2 sets of (12 reps of lat raises with 5lbs + 12 reps of shoulder press with 15lbs)
2 sets of (12 reps of lat raises with 5lbs + 12 reps of shoulder press with 10lbs)

Bis/Tris:
3 sets of 12 bicep curls (25lbs, 22.5lbs, 22.5lbs) alternated with tricep pulldowns (50lbs, 50lbs, 40lbs)

9:15pm:
PWO shake of 1 scoop whey mixed with water

10:45pm:
2 tbsp ANPB

Totals: ~1470 cals (89g carbs, 177g protein, 47g fat)
Macros: ~25c/45p/30f

 

[scorpiogirl]

I was made fun of today by my co-workers for bringing in a mini food scale to weigh my chicken breasts but I like to know how much protein I'm eating.

When I encounter dumb people, I just tell them ignorance is bliss. The just kinda' scratch their heads and look at you - lol

 

[Roonytunes]

Thurs, 1/12/06

Scale weight: 124lbs

Day off!!

9am:
½ cup oat bran cooked
1 cup liquid egg whites
¼ cup blackberries
1 packet splenda and pumpkin pie spice for flavor

11am:
¾ cooked brown rice pasta
¼ cup organic spicy pasta sauce
4 oz cooked shrimp

2pm:
3 oz broiled salmon
4 brussel sprouts
1 brown rice cake

4:30pm: Lower body workout

Free standing squats with bar:
2 x 15 with bar, no weight, with 3 sec hold at bottom
2 x 15 with 10lbs, with 3 sec hold at bottom
2 x 15 with 20lbs, with 1 sec hold at bottom

45 degree leg press:
2 x 12 with 180lb plates
2 x 12 with 230lb plates

Lying leg curls:
3 x 12 with 45lbs with 1 sec hold at top
1 x 15 with 45lbs with 1 sec hold at top

5:30pm: Cardio/Abs
15 mins elliptical in cross-trainer mode
10 mins stairmill in 20 sec varying intervals
10 mins ab work class
(2 x 100 quarter crunches, 2 x 20 half leg raises, 1 x 30 side bends with 8lb db, 1 x 10 standing alternating toe touches, plank holds, 1 x 40 oblique knee-bent crunches on each side)
5 min cool down on elliptical in steady state mode

6:45pm:
PWO shake of 2 scoops whey mixed with water

8:15pm:
4 oz cooked shrimp
4 brussel sprouts

10:15pm
2 tbsp ANPB

Totals: ~1345 cals (102g carbs, 154g protein, 32g fat)
Macros: 30c/50p/20f

 

[iceprincess]

Looking good RT!! Your coworkers are just jealous of your dedication and self control! No worries, take it as a compliment

 

[Roonytunes]

Friday, 1/13

Scale weight: 122.5lbs

7am: AM cardio
25 mins elliptical in cross-trainer mode (avg hr: 80 to 85%)
5 rounds of boxing
10 mins stairmill in varying 10 sec intervals
10 mins elliptical in steady-state mode
According to HRM: 615 cals burned

9am:
1/2 cup cooked oat bran
1 cup liquid egg whites
1/4 cup blackberries
1 packet splenda and pumpkin pie spice for flavor

11:45am:
3 oz spiced chicken breast
sauteed veggies: eggplant, spinach, asparagus, mushrooms, hot peppers
2 brown rice cakes

2:15pm:
3 oz spiced chicken breast
sauteed veggies: eggplant, spinach, asparagus, mushrooms, hot peppers
2 brown rice cakes

4:15pm:
3 oz spiced chicken breast
15 almonds

6:45pm:
1 scoop whey mixed with water
1/4 cup pecans

9pm:
3 oz cooked shrimp
1 oz brussel sprouts

Totals: ~1370 cals (86g carbs, 161g protein, 41g fat)
Macros: ~25c/45p/30f