So I was really slow getting into the swing of things this morning, and so I got rained on during my first 30-mins of walking. It wasn’t a heavy rain, but I chased the cats inside and finished off on the treadmill. It was a good choice as it was raining quite steadily by the time I was finished. Of course the sun came out during my second set on the treadmill. What weird and wonderful weather we’re having this summer.

I’m not sure of my afternoon plans but I’m thinking maybe I should just give up and try cleaning up inside. Nothing will need watering so it might be a better plan.

From the HR monitor:

So, I got the bookcase organized enough that I had some space to unpack the school stuff I’d collected. I did realize though that I will likely need to clear off a shelf for, umm, books. Oh well, plenty of stuff to do next week!

Food for the day:

Total: 2403 (25% fat, 35% carbs, 35% protein)

Breakfast: protein pancakes, jam, peach (335)
AM Snack: blueberry bran muffins (198)
Lunch: whole wheat tortillas, turkey meatloaf, salsa, cheese, cheese, peach (515)
PM Snack: cheese spread, flatbread, jack daniels & lemonade (276)
Dinner: sirloin steak, corn, butter, salad w/dressing (852)
Late Snack: protein shake with blackberries (226)

The Sunday to Sunday loss this week is 1.6lbs. I’m in the middle of TOM so it’s possible I’ll see a little more off tomorrow as well. The 9-week loss is 18.0lbs (2.00/week) which is usually the ‘number’ I look at to see how things are going overall. I’m actually considering dropping my calories slightly. When I crossed the 300 pound mark I was doing 2150/2400 in calories and was going to re-evaluate at 290. When I hit that point I decided everything was good so kept the levels up. I did the same at 280, however, with my activity level likely to change in September I think it might be a good time to consider it again. I’ll likely run another week at the same calorie levels and look at it as a change for September 1st. The other little compulsive number I look at is how many days I’ve been ‘on plan’ primarily with food. I still consider the maintenance week ‘on plan’ since I accomplished what I wanted to. So, since I started keeping track this is day 227 on plan with food.

I was digging something out of the freezer this afternoon and I realized that blueberries might be a good addition to the protein pancakes. So I’ve worked out a version that I will try Monday or Tuesday. Tomorrow I’ll see how well they reheat in the microwave or toaster over (haven’t decided which yet, but probably microwave). It was a fun experiment and if nothing else it allowed me to have a big old plate of pasta at lunch.

It was a lovely, yet hot, day here. Spent some time inside and some time outside. Just kind of messing around stuff, nothing much. I made some lemonade with lemon juice and splenda just so we could have Jack Daniels and lemonade on the patio in the late afternoon. If it’s as hot tomorrow I think I’ll make a point to try cleaning up my desk/bookcase/area. I keep thinking about it, but not actually doing it. I also need to do an hour of walking tomorrow and it would be nice to do it outside although the forecast makes me glad I bought the treadmill years ago.

Food for the day:

Total: 2166 (18% fat, 42% carbs, 33% protein)

Breakfast: protein pancakes, jam, peach (337)
AM Snack: blueberry bran muffins (198)
Lunch: turkey sausage sauce with whole wheat pasta and parmesan cheese, peach (583)
PM Snack: hummus, bean dip, carrots, flatbread, jack daniels & lemonade (301)
Dinner: pork souvlaki, broccoli, butter, salad w/dressing (493)
Late Snack: protein shake, peach, plum (254)

(This two names won’t mean much, but I keep a workout log on a fitness board.  So both the references are from that site.)

So I was reading in Karla’s log about a protein powder/egg white blend made into pancakes. So I tried that this morning with the vanilla whey I was given, some egg white, and some water. And I couldn’t choke a bite down. I don’t know if it was the texture (ie. the way I cooked it) or the taste (I said earlier that when I use it in shakes I add a 1/4 tsp vitamin C crystals).

I also saw Bytsi’s post about making oatmeal/egg white pancakes. So, I came downstairs and did some quick looking around and tried the following:

60g oat flour (whizzed oats in blender until flour-like)
33g protein powder (126cals, 30g protein)
3 egg whites
1 tsp baking powder
1/4 tsp vitamin C crystals (not included in calorie count)

That last bit came from my mother who said that even with the egg whites I should add some baking powder. I was also told that I’d made the batter a bit to thin so I added 1Tb white flour (just because it was handy, if I’d had more oat flour I’d have used it). That 1Tb flour adds 6g carbs to the recipe. Next time I’ll be more careful when adding water.

Cooked over medium high heat (as you would for pancakes) and ended up with 11 of them. I took half for breakfast with 1Tb of jam and a monster peach. Okay, that kind of defeats the high-protein pancake, but not totally. They were a touch dry and I might be tempted next time to add a little applesauce or even butter or oil (I know some people use pumpkin) to keep them a little moister. I whizzed the rest of the oats into flour so I can try it again.

Info for batch:
432 cals, 51g protein, 48g carbs, 7g fiber, 4g fat

Without the white flour:
404 cals, 50g protein, 42g carbs, 6g fiber, 4g fat

Wow, I’m really tired at the moment. I’m actually considering going to bed within the next 30 mins. That’s at least an hour, almost two before I usually do. However, it really sounds like a good idea. So, I’m just popping in to finish up the day. I haven’t taken the evening snack although I did weigh out the fruit already so the number is valid.

Total: 2399 (27% fat, 38% carbs, 35% protein)

Breakfast: two fried eggs, zucchini bread, jam, peach (376)
AM Snack: protein shake with frozen raspberries and blackberries (267)
Lunch: whole wheat tortillas, mustard, smoked turkey, cheese, peach (411)
PM Snack: hummus, carrots, flatbread (244)
Dinner: hamburgers(2), whole wheat roll(1), condiments, salad w/dressing (782)
Late Snack: protein shake, peaches, plums (319)

I started with 5-mins walking outside and then did:

A: One-armed Dumbbell Snatch - 42e/4, 42e/4, 42e/4, 45e/4
B1: Dumbbell Single-leg Romanian Deadlift - 32e/4, 32e/4, 32e/4, 35e/4
B2: Barbell Bent-over Row - 120t/4, 120t/4, 120t/4, 125t/4
C1: Dumbbell Single-arm Overhead Squat - 40&20/4, 40&20/4, 40&20/4, 45&22/4
C2: Dumbbell Incline Bench Press - 37.5e/4, 37.5e/4, 37.5e/4, 40e/4
D1: Plank - 120sec, 120sec, 120sec, 120sec (all 45-degree)
D2: Reverse Wood Chop (on floor) - 42t/4, 42t/4, 42t/4, 45t/4
Bodyweight Matrix (modified): 48 squats, 24 lunges (each leg) - repeated twice

HRM: 90mins, 449 cals, Max: 166 (93%), Avg: 110 (62%)

Well, I got it done, but boy it was tough. I can’t decide why it was so rough today as I feel I’ve had two other great (ie. high energy) workouts this week. I did start my period this morning, which may contribute to this feeling. Physically I’m wondering as I head to higher weights if I’m capable of doing three days a week. Monday will be my last stage 5 workout and I’d already planned on taking Wednesday off as I will be going out of town. I’m trying to work on a plan for when school starts and I’m almost thinking about cutting cals on rest days, bumping a little on active/cardio days and only lifting twice a week (Wed/Sat) on a little higher calorie level. I had hoped to finish off Stage 7 before starting but that’s not going to happen.

I think since the weather is lovely (borderline stinking hot) today that after lunch I’ll move the pool cover into the shade and spend some time in the pool. At least we’re getting a few late summer days before the fall starts.

So I managed to get my cardio in quite early this morning. It took the first session to ramp up any enthusiasm for the second one. I also did some baking as well. Okay, I’ve been awake since 5:30 am (couldn’t get back to sleep) and I’m tired, cranky, and a little hungry. The hunger I’ll live with but right now I feel like I’m running on fumes so I might try a nap. I looked around outside and nothing needs water or anything so I might just veg for the afternoon. If I’m feeling charitable I’ll do it outside so the cats can play more.

So my friend dropped off the whey this morning. It’s two - 2.2lb containers (one chocolate, one vanilla) and it’s the fancy cold processed whey. So I’ll try the vanilla one (a flavour I would never purchase) tonight with some fruit to see how that goes. I understand I can get more later on at a really good price.

From the HR monitor:

Definitely time to get to bed. I just puttered around in the afternoon. I didn’t do a lot, but just enough that I’m so tired now. I’ve also had a really ‘chew your arm off’ hunger day. I suspect that’s because my day started about 5:30am and I’m probably within a day or so of my period. I stayed within what I’d planned, however, I had to readjust my dinner as I just had to have something else in the afternoon. Heck, I was pretty close to my afternoon snack being the largest meal of the day. It was eaten at three different times, but still….

Food for the day:

Total: 2402 (21% fat, 41% carbs, 33% protein)

Breakfast: two fried eggs, honey oatmeal bread, plums (431)
AM Snack: chocolate zucchini cake (189)
Lunch: whole wheat tortillas, mustard, smoked turkey, cheese, peach , plums (445)
PM Snack: protein shake, dried apricots, hummus, carrots, pisco sour (526)
Dinner: whole wheat spaghetti with meat sauce and parmesan, salad w/dressing (562)
Late Snack: protein shake with frozen blackberries/raspberries (267)

Oh, and that evening shake was made with the vanilla protein powder my friend dropped off today. It was really quite nice although I did add 1/4 tsp of vitamin C crystals to cut the sweetness of the vanilla.

I’m sitting here yawning so I think that’s a sign I should go to bed. The afternoon was spent doing a few errands, a swim, and a drink on the patio. I’m getting up a little early tomorrow as a friend is dropping in while in the area… with free protein powder. I don’t know how much, or what flavours. Her son is working (I think freelance, I forget) with the company, designing labels, so I’m assuming these are free samples that he gets. So I’m going to see if I have a zucchini big enough in the morning and make some chocolate cake with protein powder in it (just for fun).

Food for the day:

Total: 2406 (29% fat, 30% carbs, 37% protein)

Breakfast: two scrambled eggs, zucchini bread, jam, peach (441)
AM Snack: protein shake with frozen blackberries (239)
Lunch: whole wheat pizza with tomato sauce/olives/turkey sausage and cheese, peach (541)
PM Snack: hummus, carrots, flatbread, pisco sour (319)
Dinner: baked chicken with tomato/wine sauce and cheese, broccoli, butter, salad w/dressing (603)
Late Snack: protein shake, peach, plums (263)

I warmed up with a 5-min walk outside. Then I did:

A: Barbell Romanian Deadlift/Bent-over Row - 115t/4, 115t/4, 115t/4, 120e/4
B1: Partial Single-leg Squat - 4, 4, 4, 4
B2: Wide-grip Lat Pulldown (Pullover) - 40e/4, 40e/4, 40e/4, 42e/4
C1: Back Extension (Good Mornings) - 75t/4, 75t/4, 75t/4, 80t/4
C2: YTWL - 12e/4, 12e/4, 12e/4, 15e/4
D1: Swiss Ball Crunch (Long-arm) - 4, 4, 4, 4
D2: Prone Jackknife - 4, 4, 4, 4
D3: Lateral Flexion (Hannah side 3) - 4, 4, 4, 4
E: Prone Cobra - 120sec, 120sec, 120sec, 120sec

And then I did the HIIT. Finished up with a total session of 100 mins.

HRM: 475cals, Max: 170 (96%), Avg: 107 (60%)

Again, I went outside for the Prone Cobras and the HIIT portion so that the silly cats could come with me and chase squirrels, butterflies, and bees.

I had pain today during the partial single-leg squat. The muscles around the left knee just weren’t happy. Oddly enough by the time I got to the fourth set it wasn’t a problem. This tells me that perhaps I’m not warming up well (or at all today). I’m still struggling greatly getting the bar onto my shoulders for the good mornings. Once the weight it up there the move itself is no problems. I’m still looking around the basement trying to figure out where I could get a squat rack. I know realistically it’s not going to happen though.

So I’m off to have a shower and run a few errands this afternoon, including a trip to Costco. We’re usually pretty good but since we stopped buying the lettuce there (a couple of bad batches) we’re not there as often. We’re out of eggs, egg whites, pork tenderloin, canned tomatoes… lots of stuff.

(Yes, I meant to post it earlier, but forgot. I’ve been to Costco and am back.)

So I managed to get my dills made this morning, and then, I made jam. It was early in the day and too cold to spend a lot of time outside. As well as that, with all the rain lately, there wasn’t much that needed doing. It was warm enough in the afternoon though that I still managed a nice swim. Good thing the forecast is going to be warmer tomorrow. Seems like fall is starting already.

Total: 2164 (27% fat, 37% carbs, 32% protein)

Breakfast: zucchini bread, jam, peach (217)
AM Snack: chocolate zucchini cake (91)
Lunch: whole wheat tortillas, bbq pork, cheese, peach, jam (582)
PM Snack: protein shake, chocolate zucchini cake (271)
Dinner: chili with cheese, tostidos, salad w/dressing (707)
Late Snack: protein shake, peach, plum, blackberries (297)