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Roonytunes 2006

Roonytunes

New member
General goals for 2006:

1) Make fitness and a clean eating lifestyle a high priority
2) Continue daily logging on EF
3) Find ways to enjoy life that do not revolve around eating/drinking
4) Appreciate my weekly cheat meal without going overboard
5) Consume less alcohol overall for my general well-being
6) Try to get rid of as much of my estrogenic fat deposits as possible which translates to consistency in a tight diet and keeping up my cardio/strength training routine.
7) Take a break when and as needed from the regime (acceptable reasons = vacations and other special occasions), but make sure to get right back on when I can

Eating Plan

Include the following foods in daily diet:

Carbs:
Oats, oat bran, brown rice, brown rice cakes, spelt or sprouted bread, sweet or regular potatoes, brown rice pasta, fibrous veggies, berries and other fruit

Protein:
Whey, egg whites, chicken, turkey, salmon, tuna, shellfish, cottage cheese

Fats:
Almonds and other nuts, peanut butter and other nut butters, flax or olive oil

Would like to consume 10-12X body weight in calories 6 days a week with one cheat meal on the 7th day

Workout Plan

Cardio – 5 to 6 times a week
Strength training – 3 times a week with my trainer plus some ab work, fitness videos & pilates thrown in where possible

Stats:

Age – 32
Weight – tends to vary between 121to 125lbs
Body Fat (last measured in mid December) – 15.9%
I don’t want to get too obsessed with numbers. I just want to be lean, healthy, better proportioned and fit in 2006.

Here I go…. :artist:
 
Tues, 1/3

Back from 4 day vacation where I ate and drank just about everything and anything...like many other ladies on the board, I felt I needed to get it all out of my system since after today, I was back on program. I'm not sure that was the best idea!

Scale weight: 121.5lbs

7am: 40 mins cardio
20 mins elliptical trainer in cross-trainer mode
8 mins stairmill in varying intervals
12 mins elliptical trainer in steady-state mode


9am:
2 scoops whey mixed with water

noon:
3.5 oz marinated chicken breast
grilled veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
2 brown rice cakes

2:30pm:
3.5 oz marinated chicken breast
grilled veggies - spinach, broccoli, eggplant, mushrooms, hot peppers
2 brown rice cakes

4pm:
3 oz marinated chicken breast
15 almonds

7pm:
5 oz cooked shrimp
steamed broccoli
2 tbsp ANPB

Totals: ~1300cals (55g carbs, 177g protein, 38g fat)
Macros: ~15c/55p/30f

Good to be back!! :wavey:
 
Thanks ladies!! :heart: I missed you all very much too. Without you guys, I seem to have a constant hand to mouth motion going on :evil:

I am embarrassed to even think about how much I consumed while I was gone from here. :worried:

Here's to a fabulous 2006 to us all on reaching our goals....:dance2:
 
Last edited:
Wed, 1/4

Scale weight: 123lbs

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

noon:
3 oz marinated chicken breast
sauteed veggies: broccoli, spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

2:30pm:
3 oz broiled salmon
1/2 cup brown rice
steamed broccoli

4:30pm:
3 oz marinated chicken breast
sauteed veggies: broccoli, spinach, eggplant, mushrooms, hot peppers
15 almonds

6:30pm: chest/back/shoulders

3 sets of 10 reps:
chest press (20# dbs, 25# dbs, 25#dbs)
pushups
flys with 15# dbs

3 sets of 10 reps:
lat pulldown with v-grip (65#, 60#, 60#)
assisted wide grip pullups on gravitron (115#, 100#, 100#)
standing upright rows with 45#

3 sets of 10 reps:
shoulder press on upside down bosu ball (10#, 15#, 15#)
lat raises on upside down bosu ball with 5# dbs
lying overhead cable pull-downs with 40#

7:30pm: 30 mins cardio
10 mins elliptical in steady state mode
10 mins treadmill - 3.2 @ 15% incline
10 mins elliptical in steady state mode


8:20pm:
PWO shake of 1 scoop whey mixed with water

10pm:
4 oz cooked shrimp
steamed broccoli

Totals: ~1220cals (86g carbs, 152g protein, 30g fat)
Macros: 30c/50p/20f

Really glad to be back in my routine again! :elephant:
 
Thurs, 1/5

Scale weight: 124.5lbs

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

11:30am:
3 oz marinated chicken breast
sauteed veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

1:45pm:
3 oz marinated chicken breast
sauteed veggies: spinach, eggplant, mushrooms, hot peppers
2 brown rice cakes

4pm:
3 oz marinated chicken breast
15 almonds

6:45 pm: Lower body workout

Smith Machine:
4 x 15 Squats with 40lb plates

Leg Press:
5 x 12 - 20 sec hold from 1/4 at the bottom and then full reps with 90lb plates

Lying leg curls
4 x 15 with 45lbs

Calf Raises
3 x 15 with 25lbs

7:45pm: 35 mins cardio
30 mins on stairmill on fat burn mode - level 7
5 min cool down on elliptical


8:30pm:
PWO shake of 1 scoop whey mixed with water

9:30pm:
4 oz cooked shrimp
steamed broccoli
1 tbsp ANPB

Totals: ~1300 cals (80g carbs, 160g protein, 34g fat)
Macros:~25c/50p/25f

I feel rejuvenated! :dance2:
 
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