Taking another approach
- Thread starter mommamel
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mommamel
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Monday is lower body; squat rack 120 lbs, deadlifts 95 lbs, weighted step ups 50 lbs, weighted lying hip extentions 50 lbs, weighted split squat 30 lbs, flutter kicks, box jumps, speed skater, crossover step up 40 lbs.
Tuesday is pilates, circuit training for 45 mins and swimming at night.
Wednesday is upper body; Bench press 70 lbs, incline bench 60 lbs, flat flys 20 lbs, cable cross over 20 lbs, pushups, assisted pull ups @ 60 lbs assist, chin ups @ 60 lbs assist, Lat pull down 70 lbs, cable seated rows 90 lbs, dumbbell bent over row 15 lbs, barbell bent over 30 lbs, shoulder raises 30 lbs. Run 2 miles at night.
Thursday is pilates, circuit training for 45 mins.
Friday is off
Sat is running group and full body light lift.
Sunday is off
I've been trying to eat appx 100-120 g of protein per day but I am struggling to do that. I feel like I'm eating all the blood time. My carb to protein to fat ration as been about 45%, 30%, 25% respectively.
Before I leave my house I on weight lifting days; egg sandwich (2 egg whites, 1 egg, 1 morning glory veggie sausage patty, 1 slice swiss cheese). Protein shake on the road with a piece of fruit. Protein water while I workout and water. Immediately after I eat raisins, a salad with some meat on it and english muffin with peanut butter. I try to make sure it is a mix of proteins and carbs and fats. For lunch it is usually some sort of sandwich. Snack is string cheese and greek yogurt I eat whenever. Dinner is usually meat, veggie, and depending upon what my ration up until then has been will depend if I eat any starch.
Recovery, well, I guess I just do nothing. I don't know much about recovery.
I've just bought New Rules of Lifting but haven't gotten all the way through it yet to see if there is advice on what I should change and where I should change it up.
As I stated earlier in my posts my goal is no longer weight loss but hopefully muscle gain and maybe that will lead to my left over fat loss. I've kept my weight the same over the last week and a half. I understand I may end up gaining a little weight with added muscle and I've also learned that losing fat and gaining muscle at the same time is quite a challenege. I really would like to see more muscle definition.
I've decided to give this some time to show me body changes as I've read it takes quite a little while.
Thanks for taking interest and I look forward to any advice.
Tuesday is pilates, circuit training for 45 mins and swimming at night.
Wednesday is upper body; Bench press 70 lbs, incline bench 60 lbs, flat flys 20 lbs, cable cross over 20 lbs, pushups, assisted pull ups @ 60 lbs assist, chin ups @ 60 lbs assist, Lat pull down 70 lbs, cable seated rows 90 lbs, dumbbell bent over row 15 lbs, barbell bent over 30 lbs, shoulder raises 30 lbs. Run 2 miles at night.
Thursday is pilates, circuit training for 45 mins.
Friday is off
Sat is running group and full body light lift.
Sunday is off
I've been trying to eat appx 100-120 g of protein per day but I am struggling to do that. I feel like I'm eating all the blood time. My carb to protein to fat ration as been about 45%, 30%, 25% respectively.
Before I leave my house I on weight lifting days; egg sandwich (2 egg whites, 1 egg, 1 morning glory veggie sausage patty, 1 slice swiss cheese). Protein shake on the road with a piece of fruit. Protein water while I workout and water. Immediately after I eat raisins, a salad with some meat on it and english muffin with peanut butter. I try to make sure it is a mix of proteins and carbs and fats. For lunch it is usually some sort of sandwich. Snack is string cheese and greek yogurt I eat whenever. Dinner is usually meat, veggie, and depending upon what my ration up until then has been will depend if I eat any starch.
Recovery, well, I guess I just do nothing. I don't know much about recovery.
I've just bought New Rules of Lifting but haven't gotten all the way through it yet to see if there is advice on what I should change and where I should change it up.
As I stated earlier in my posts my goal is no longer weight loss but hopefully muscle gain and maybe that will lead to my left over fat loss. I've kept my weight the same over the last week and a half. I understand I may end up gaining a little weight with added muscle and I've also learned that losing fat and gaining muscle at the same time is quite a challenege. I really would like to see more muscle definition.
I've decided to give this some time to show me body changes as I've read it takes quite a little while.
Thanks for taking interest and I look forward to any advice.
Sunflower2
New member
I don't have any advice or really anything constructive to say at all because I'm not educated about nutrition or weight-lifting or anything but good luck with your goals!!!
It does take a lot of time and it does feel like your eating all the time. Have you considered adding more fish to your diet especially tuna ? When i was training for the National titles I would buy packets of just egg white and make scrambled eggs with 4-5 egg whites and 1 normal egg for breakfast along also having a low gi carb source. Most of my meals contained chicken breast or tuna and was getting around 150 - 180 grams of protein each day without suppliments or shakes of any kind. but that intake was specific to my lean muscle mass. It would be helpfull to be able to work out your protein needs based on your weight, i don't see your weight or bf% listed in your diary, you may be aiming to high for your protein in grams.
your rest days are not realy enough and not in on the days you need them. your doing to many exercises for each muscle group on each day and missing out on a couple of areas that should recieve special attention to help avoid long term injury eg. the muscles of the rotator cuff.
if your split can provide each large muscle 2 days rest before being worked again it would be ideal.
light days can have their place but need different rep ranges and timing to achieve specific goals.
You may be better off splitting the weights down to a 3 or 4 day split. You are also doing a little to much cardio depending on the intensity. What do your sets, reps and timing look like ? how do your weights compare to your 1rm ? What is most important to you definition ? size ? strength without massive size ?
to reduce the level of DOMs, after your weights session jump into the shower and alternate between 30-45 seconds cold and 30-45 seconds hot 3-4 times. (Not as good as an ice plunges but a little more convenient).
If you start listing your full workouts in here it would help you with getting more specific feedback.
your rest days are not realy enough and not in on the days you need them. your doing to many exercises for each muscle group on each day and missing out on a couple of areas that should recieve special attention to help avoid long term injury eg. the muscles of the rotator cuff.
if your split can provide each large muscle 2 days rest before being worked again it would be ideal.
light days can have their place but need different rep ranges and timing to achieve specific goals.
You may be better off splitting the weights down to a 3 or 4 day split. You are also doing a little to much cardio depending on the intensity. What do your sets, reps and timing look like ? how do your weights compare to your 1rm ? What is most important to you definition ? size ? strength without massive size ?
to reduce the level of DOMs, after your weights session jump into the shower and alternate between 30-45 seconds cold and 30-45 seconds hot 3-4 times. (Not as good as an ice plunges but a little more convenient).
If you start listing your full workouts in here it would help you with getting more specific feedback.
mommamel
0
What a weekend. Sometimes my life takes up all my awake time, literally. From the time I wake up to the time I go to bed, these last few days especially, it is go go go go. Hopefully, I am back on a more normal schedule.
OK, so, for the response by Trusyver, I am 5'8 @ 155 lbs. Per my measurements I am @ 26% body fat, I don't know how accurate that is but I'm thinking it's pretty close. I do eat fish 2 times a week for dinner, I should say I try. Last week we did, this week I'll try again. I also do eat tuna occasionally but usually not more than once a week. I don't know why other than when I make it in my wrap for lunch after my workout it gets all soggy. This weekend I boiled up a few chix breast just to have a few cooked so I could add it to my afternoon salad. I did add this today. It's sometimes so frusterating because protein takes more work to get together, time is not something I have a lot of (who would think a SAHM wouldn't have time to get that done).
I think you're right about my recovery time so I'm now going to switch things up a little bit. I'm going to weight train on Mon & Fri & light full body on Sat. I'm also going to try and mix up my weight training. I'm going to do more of a mix on each day instead of such concentrated work individually, I hope that makes sense.
I'm still going to do Pilates & Circuit training on Tues & Thurs.
So now my days off will be Wed & Sun. We'll see if that makes any difference in how I feel. I bet if I concentrate more on my diet that alone will make a difference. I eat way too many carbs. It's hard not to even when I'm trying not to.
My cardio is not intense. I only run a 9:25 mile when I go alone and in the group it is more walk run walk run walk run walk. Not intense at all. I'm doing more walking now than I have in the past just because it makes me feel good to do it.
My only specific goal is to build muscle definition. I'm really hoping that with time the fat will come off without my having to focus on it totally.
Today I begin anew, it seems I am always saying that. I've got alternating upper/lower body sets. Only 12 different exercises. I think it is probably still a lot seeing that I think it will take me 1 1/2 hr to get through it but trial and error is my life.
OK, so, for the response by Trusyver, I am 5'8 @ 155 lbs. Per my measurements I am @ 26% body fat, I don't know how accurate that is but I'm thinking it's pretty close. I do eat fish 2 times a week for dinner, I should say I try. Last week we did, this week I'll try again. I also do eat tuna occasionally but usually not more than once a week. I don't know why other than when I make it in my wrap for lunch after my workout it gets all soggy. This weekend I boiled up a few chix breast just to have a few cooked so I could add it to my afternoon salad. I did add this today. It's sometimes so frusterating because protein takes more work to get together, time is not something I have a lot of (who would think a SAHM wouldn't have time to get that done).
I think you're right about my recovery time so I'm now going to switch things up a little bit. I'm going to weight train on Mon & Fri & light full body on Sat. I'm also going to try and mix up my weight training. I'm going to do more of a mix on each day instead of such concentrated work individually, I hope that makes sense.
I'm still going to do Pilates & Circuit training on Tues & Thurs.
So now my days off will be Wed & Sun. We'll see if that makes any difference in how I feel. I bet if I concentrate more on my diet that alone will make a difference. I eat way too many carbs. It's hard not to even when I'm trying not to.
My cardio is not intense. I only run a 9:25 mile when I go alone and in the group it is more walk run walk run walk run walk. Not intense at all. I'm doing more walking now than I have in the past just because it makes me feel good to do it.
My only specific goal is to build muscle definition. I'm really hoping that with time the fat will come off without my having to focus on it totally.
Today I begin anew, it seems I am always saying that. I've got alternating upper/lower body sets. Only 12 different exercises. I think it is probably still a lot seeing that I think it will take me 1 1/2 hr to get through it but trial and error is my life.
mommamel
0
Change up this week from last 2 weeks, maybe I should be more accurate and say 1 1/2 week. Last week I did 3 sets of 8 reps @ as high a weight as I could handle. I split up upper body one day and lower body the other day. I also did 3 days in a row, off, 1 day, off, 1 day.
This week it is lighter weights more reps and upper body/lower body alternating.
Here is what I did;
Interval speed workout on treadmill. 5 min walk @ 3.5, (run 1 min @ 7:30, 2 min 3.5) X 3, cool down 5 mins @ 3.0.
Weights warm up, shoulder press, pushups, squats w/ bar only, 2 sets of 8.
All weight sets were 3 sets @ 15 reps & each 2 groupings were alternating
Squats @ 95 lbs
Cable Seated Row @ 40 lbs
Supine Hip Extention w/ ball
Dumbbell Push Press @ 10 lbs each hand
Rotating Lunge @ 30 lbs bar
Clam Crunch
Deadlift @ 65 lbs - I really struggled keeping good form on these, I started at 80 lbs but couldn't keep the form until I went down to 65 lbs
Dumbbell Incline Bench Press @ 17.5 lbs each hand
Bulgarian Split Squat, 1st set @ 12.5 but again form and stability was questioned so I did the last 2 sets with no weight
Mixed Grip Lateral Pulldown @ 50 lbs
Romanian Deadlift with dumbbells @ 17.5 lbs each hand
Side Crunch @ 20 lbs
The total workout took me 1:30:00. I think I tweaked my knee on the split squats but I'm sure it'll end up fine. I have a hard time keeping my knee in line with my 2nd toe, it wants to tilt in which I know will only bring me more troule as the weight increases.
Even after only a few weeks of this I am feeling stronger and my husband sees a difference. Nice, I didn't really expect too much this quickly.
I'm also pretty proud of myself for not weighing in like I used to. I do feel a little heavier but I'm not going to check until the end of the month. I've got to stop thinking in terms of the scale like I once did. The hunger is starting to come on so I don't mind eating as much as I did last week. Last week I didn't have the hunger but over the weekend and today I've been ravenious. I'm trying to make sure the choices I make are good healthy ones. My ratios aren't what they should be yet but so far today my protein is at 96.5g. Not too bad I'd like to be sure to get at least 100g every day. The good and bad with protein is I love eating nuts a little too much!
This week it is lighter weights more reps and upper body/lower body alternating.
Here is what I did;
Interval speed workout on treadmill. 5 min walk @ 3.5, (run 1 min @ 7:30, 2 min 3.5) X 3, cool down 5 mins @ 3.0.
Weights warm up, shoulder press, pushups, squats w/ bar only, 2 sets of 8.
All weight sets were 3 sets @ 15 reps & each 2 groupings were alternating
Squats @ 95 lbs
Cable Seated Row @ 40 lbs
Supine Hip Extention w/ ball
Dumbbell Push Press @ 10 lbs each hand
Rotating Lunge @ 30 lbs bar
Clam Crunch
Deadlift @ 65 lbs - I really struggled keeping good form on these, I started at 80 lbs but couldn't keep the form until I went down to 65 lbs
Dumbbell Incline Bench Press @ 17.5 lbs each hand
Bulgarian Split Squat, 1st set @ 12.5 but again form and stability was questioned so I did the last 2 sets with no weight
Mixed Grip Lateral Pulldown @ 50 lbs
Romanian Deadlift with dumbbells @ 17.5 lbs each hand
Side Crunch @ 20 lbs
The total workout took me 1:30:00. I think I tweaked my knee on the split squats but I'm sure it'll end up fine. I have a hard time keeping my knee in line with my 2nd toe, it wants to tilt in which I know will only bring me more troule as the weight increases.
Even after only a few weeks of this I am feeling stronger and my husband sees a difference. Nice, I didn't really expect too much this quickly.
I'm also pretty proud of myself for not weighing in like I used to. I do feel a little heavier but I'm not going to check until the end of the month. I've got to stop thinking in terms of the scale like I once did. The hunger is starting to come on so I don't mind eating as much as I did last week. Last week I didn't have the hunger but over the weekend and today I've been ravenious. I'm trying to make sure the choices I make are good healthy ones. My ratios aren't what they should be yet but so far today my protein is at 96.5g. Not too bad I'd like to be sure to get at least 100g every day. The good and bad with protein is I love eating nuts a little too much!
I completly understand your time issues being a SAHM, my 3 kids with special needs take up a huge amount of time and the only days I can work are weekends when DH is home.
By going for definition and not size your routine should look more like a strength routine rather than a mass building routine to ensure that your not loosing that muscle during your cardio. Diet and cardio should take care of the fat loss to get the definition you are looking for.
A good routine should have around 5-6 exercises in it and be able to be finished in under an hour. Heavy squats and heavy deadlifts usually shouldn't be done on the same day, on a day with heavy squats do light deadlifts at a high speed to develop explosive power and work the ATP energy system preparing you for a better pull from the floow when do your heavy deadlifts. Do light squats on the day that heavy deadlifts are done for basically the same reason as above.
Your style of doing deadlifts and squats will effect the muscle focus but remember both squats and deads work a large preportion of the muscles in the body. (I squat with a close to normal stance but deadlift with a sumo stance)
reps, sets and timing
12 should be the max number of reps your doing unless you are aiming for endurance. for strength and power sets are idealy in the 8-12 range for beginners and 2-3 sets. for light sets a 1 minute rest is good bot for heavy sets you are looking at a 3-5 minute rest between sets. Slow reps are good except when you are working on the light sets with explosive speed concentrating on perfect form.
Hmm a couple of calculatons
at 155 lb that makes you 70 kg with an estimated BF% of 26% (it would be good if you could get caliper measurements done at the gym)
a strength training athlete needs 1.2 - 1.6 gram of protein per kg of lean mass so
52 X 1.6 = 83 gram of protein
it looks like you are already getting plenty of protein so don't panic over needing to eat more, eating extreme amounts of protein beyond what you need can cause health problems.
Just as an example one of my "squat days" in the middle of a training period would look a bit like this, 3X6 Squat, 3X6 Hamstring Raises, 3X6 Calf Raises, 3X10 Back Hyperextensions (on roman chair holding weight), 10 X 3 dynamic deadlifts. reps and weights would change according to my peaking program. this formed part of a 4 day split. (Squat Day, Tricep and shoulders day, Deadlift day, Heavy Bench day)
MMMM nuts
nuts are a great source of protein but usually put my fat grams up to high.
By going for definition and not size your routine should look more like a strength routine rather than a mass building routine to ensure that your not loosing that muscle during your cardio. Diet and cardio should take care of the fat loss to get the definition you are looking for.
A good routine should have around 5-6 exercises in it and be able to be finished in under an hour. Heavy squats and heavy deadlifts usually shouldn't be done on the same day, on a day with heavy squats do light deadlifts at a high speed to develop explosive power and work the ATP energy system preparing you for a better pull from the floow when do your heavy deadlifts. Do light squats on the day that heavy deadlifts are done for basically the same reason as above.
Your style of doing deadlifts and squats will effect the muscle focus but remember both squats and deads work a large preportion of the muscles in the body. (I squat with a close to normal stance but deadlift with a sumo stance)
reps, sets and timing
12 should be the max number of reps your doing unless you are aiming for endurance. for strength and power sets are idealy in the 8-12 range for beginners and 2-3 sets. for light sets a 1 minute rest is good bot for heavy sets you are looking at a 3-5 minute rest between sets. Slow reps are good except when you are working on the light sets with explosive speed concentrating on perfect form.
Hmm a couple of calculatons
at 155 lb that makes you 70 kg with an estimated BF% of 26% (it would be good if you could get caliper measurements done at the gym)
a strength training athlete needs 1.2 - 1.6 gram of protein per kg of lean mass so
52 X 1.6 = 83 gram of protein
it looks like you are already getting plenty of protein so don't panic over needing to eat more, eating extreme amounts of protein beyond what you need can cause health problems.
Just as an example one of my "squat days" in the middle of a training period would look a bit like this, 3X6 Squat, 3X6 Hamstring Raises, 3X6 Calf Raises, 3X10 Back Hyperextensions (on roman chair holding weight), 10 X 3 dynamic deadlifts. reps and weights would change according to my peaking program. this formed part of a 4 day split. (Squat Day, Tricep and shoulders day, Deadlift day, Heavy Bench day)
MMMM nuts
nuts are a great source of protein but usually put my fat grams up to high.
mommamel
0
Thanks for the info. I totally agree re: nuts. Today I had peanut butter, almonds & sunflower seeds & my fat intake was rediculous.
I will definitely change up re: heavy squat light deadlift if I do them again on the same day. I know I do too much at a time & I'll probably pay a price but I love it and it's my "momma time". If I leave too early, well I don't want to write what I'm thinking.
I'm happy to hear of how you do deadlifts, that's how I was most comfortable doing them today and I got a few weird looks from around the room.
I had previously been obsessed with cardio. By cutting my calories I had lost, since last October 09, 85-90 lbs. I loved it so much but my weightless stalled and I still have fat pockets that I can't seem to shake. My calories had been so low, 1200-1400 calories a day while cardio somewhere from 2 hrs in the morning and usually a little something most nights. I was doing light weights in different classes that mix cardio & weights up.
I do have some "tone" but I think I'm looking for something bigger, a little more noticeable without having to try.
We'll see where all this takes my body. For so long I was "soft", nice way of saying fat, anyway I like the idea of a hard body. Sounds nice for a change.
I will definitely change up re: heavy squat light deadlift if I do them again on the same day. I know I do too much at a time & I'll probably pay a price but I love it and it's my "momma time". If I leave too early, well I don't want to write what I'm thinking.
I'm happy to hear of how you do deadlifts, that's how I was most comfortable doing them today and I got a few weird looks from around the room.
I had previously been obsessed with cardio. By cutting my calories I had lost, since last October 09, 85-90 lbs. I loved it so much but my weightless stalled and I still have fat pockets that I can't seem to shake. My calories had been so low, 1200-1400 calories a day while cardio somewhere from 2 hrs in the morning and usually a little something most nights. I was doing light weights in different classes that mix cardio & weights up.
I do have some "tone" but I think I'm looking for something bigger, a little more noticeable without having to try.
We'll see where all this takes my body. For so long I was "soft", nice way of saying fat, anyway I like the idea of a hard body. Sounds nice for a change.
mommamel
0
Days like today are the hardest for me. My 1 yr old is sick so I need to be home, at least for the morning. That means I miss my scheduled workout and that also means I'll be closer to the food source. I struggle so much with being here all day with cerael, I love cerael. Thankfully grocery day isn't until tomorrow so we don't have too much to eat in here that I like but on days like today what I like to eat doesn't play as important a role as what is convenient to eat.
It is another reason I love going to the Y. It is the entire morning when I am doing something good for myself and staying away from temptations. It used to be that Biggby's Coffee was a temptation on my way into the Y and I would allow myself 1 special coffee a week but now I spend that money on having my eyebrows done instead and I don't even think about the coffee shop. It also used to be that fast food restaurants would be a temptation for me but now that I pack all of our food I don't think about that much either. I allow the boys to have 1 McDonald's day a week and I don't even think about getting anything other than a large cup of ice with a little water in it, I love a lot of ice in my water.
It is so true when it is said that this isn't a diet it's a way of life. I've finally gotten to the point where this is my way of life and I really love it. Last week in my circuit training class I was talking about my pizza splurge and one of the ladies said, "if I want a piece of pizza I eat it" I kept think that if I did that I'd have eaten a whole pizza feeling horrible about myself later. I'm so happy I now have much more, not total, self control. I hate the guilt of overeating or the lack of guilt of overeating. I guess I'm thankful to my mother for raising me in such a religious environment growing up because guilt is something I've had enough of and as an adult I'm not looking to having to feel guilty or feeling guilty about not feeling guilty anymore. Good grief, I'm just blabbing. I'm going to do the dishes! Good luck to me today!
It is another reason I love going to the Y. It is the entire morning when I am doing something good for myself and staying away from temptations. It used to be that Biggby's Coffee was a temptation on my way into the Y and I would allow myself 1 special coffee a week but now I spend that money on having my eyebrows done instead and I don't even think about the coffee shop. It also used to be that fast food restaurants would be a temptation for me but now that I pack all of our food I don't think about that much either. I allow the boys to have 1 McDonald's day a week and I don't even think about getting anything other than a large cup of ice with a little water in it, I love a lot of ice in my water.
It is so true when it is said that this isn't a diet it's a way of life. I've finally gotten to the point where this is my way of life and I really love it. Last week in my circuit training class I was talking about my pizza splurge and one of the ladies said, "if I want a piece of pizza I eat it" I kept think that if I did that I'd have eaten a whole pizza feeling horrible about myself later. I'm so happy I now have much more, not total, self control. I hate the guilt of overeating or the lack of guilt of overeating. I guess I'm thankful to my mother for raising me in such a religious environment growing up because guilt is something I've had enough of and as an adult I'm not looking to having to feel guilty or feeling guilty about not feeling guilty anymore. Good grief, I'm just blabbing. I'm going to do the dishes! Good luck to me today!
mommamel
0
I've cleaned the bathroom instead because I'm a little afraid of the kitchen.
I've eating a whole grain english muffin and 1 1/2 TBSP all natural peanut butter so far; 276 calories, 41% fat, 44% Carb, 15% protein & 2 cups of coffee.
I've got to go make breakfast now so I hope I'm good to myself.
I've eating a whole grain english muffin and 1 1/2 TBSP all natural peanut butter so far; 276 calories, 41% fat, 44% Carb, 15% protein & 2 cups of coffee.
I've got to go make breakfast now so I hope I'm good to myself.
mommamel
0
funny, funny, funny; I actually think this might help. I feel rediculious thinking that having strangers read about what I eat might help me not eat cereal. Silly.
Anyway, breakfast for the boys made, laundry started and dishes in the dishwasher. I decided to make oatmeal because with the fat from yesterday's nut extravaganza and peanut butter this morning on my muffin I figured even eggs for breakfast is not the best idea. Total so far = 602 calories; 29% fat, 60% carbs, 11% protein, 10.1 fiber.
I'm full now so I should be ok for a while. I need to figure out a high protein, low carb, low fat lunch.
1 nectaring and 1 cup of prepared oatmeal and another cup of coffee, did I mention earlier I also drink a ton of coffee when I'm home. I love blacker than black strong coffee.
Anyway, breakfast for the boys made, laundry started and dishes in the dishwasher. I decided to make oatmeal because with the fat from yesterday's nut extravaganza and peanut butter this morning on my muffin I figured even eggs for breakfast is not the best idea. Total so far = 602 calories; 29% fat, 60% carbs, 11% protein, 10.1 fiber.
I'm full now so I should be ok for a while. I need to figure out a high protein, low carb, low fat lunch.
1 nectaring and 1 cup of prepared oatmeal and another cup of coffee, did I mention earlier I also drink a ton of coffee when I'm home. I love blacker than black strong coffee.
mommamel
0
Lunch; tuna wrap w/ veggies & square of dark chocolate. 916 calories; 27% fat, 46% carbs, 26% protein, 19.2g fiber.
Walter is feeling better so I will be able to go to the Y tonight with the family. Ahhh, knowing that makes me feel so much better. Interval walking with incline for 60 mins.
Pretty good day so far.
Walter is feeling better so I will be able to go to the Y tonight with the family. Ahhh, knowing that makes me feel so much better. Interval walking with incline for 60 mins.
Pretty good day so far.
mommamel
0
The evening session at the Y with my family isn't going to work out. Walter is still sick. I've been told over and over to make sure I get breaks well it seems I get so many of these unexpected breaks I can't afford to take any scheduled ones.
I fell off the wagon while giving my boys a treat and ate 16 mike & ikes, an extra 100 calories. I was thinking that i'd be fine just because I was going to make it to the Y but now I've got guilt. Guilt is a bitch!
I fell off the wagon while giving my boys a treat and ate 16 mike & ikes, an extra 100 calories. I was thinking that i'd be fine just because I was going to make it to the Y but now I've got guilt. Guilt is a bitch!
mommamel
0
All food put out and measured for today and dinner decided upon.
English muffin w/ raisins and peanut butter
strawberry protein shake, my favorite!
nectarine
left over chix & black bean taco salad w/ brown rice
baby carrots
1 cup chocolate milk, what a treat! 941 calories total so far; 23.2g fat, 94g carbs, 57g protein, 17.5g fiber. Good looking ratios.
Dinner will be pork loin and baked sweet potatoes w/ basamati rice (I don't know if I'll be eating the rice. That all depends upon my daily carb consumption).
Workout plan ready. I love it when days start off this way.
English muffin w/ raisins and peanut butter
strawberry protein shake, my favorite!
nectarine
left over chix & black bean taco salad w/ brown rice
baby carrots
1 cup chocolate milk, what a treat! 941 calories total so far; 23.2g fat, 94g carbs, 57g protein, 17.5g fiber. Good looking ratios.
Dinner will be pork loin and baked sweet potatoes w/ basamati rice (I don't know if I'll be eating the rice. That all depends upon my daily carb consumption).
Workout plan ready. I love it when days start off this way.
mommamel
0
Thankfully the kids are on the mention so I was able to go to the Y tonight. It's a different feeling working out at night vs the morning.
I did intervals on the treadmill; 5 min warm up, 60 sec run @ 7:03 min mile, recover X 3, cool down 5 mins. I felt great, I think on Monday when I do them again I'll up my speed.
Weights; upper body/ lower body splits. It was the exact same workout as Monday. The only difference is I really feel I have deadlifts down and with my knee tweak I cannot have additional weights when I do lunges. All in all I felt strong throughout the entire thing regardless of it being done at 6 pm.
Tomorrow I'm off. I'm sure my body will be thanking me.
I did intervals on the treadmill; 5 min warm up, 60 sec run @ 7:03 min mile, recover X 3, cool down 5 mins. I felt great, I think on Monday when I do them again I'll up my speed.
Weights; upper body/ lower body splits. It was the exact same workout as Monday. The only difference is I really feel I have deadlifts down and with my knee tweak I cannot have additional weights when I do lunges. All in all I felt strong throughout the entire thing regardless of it being done at 6 pm.
Tomorrow I'm off. I'm sure my body will be thanking me.