Weight and Resistance Training - BFL Meals Week 3

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02-09-2009, 12:54 PM
Hi guys!

ww english muffin, two eggs, canadian bacon, sf jam
cc w/ strawberries
turkey shredded over potatoes, red chile, cheese
more cottage cheese probably
dinner: ground turkey with beans over veggies
supposed to lift weights for 1 hr, I'm sick though so we'll see!
post workout protein shake

scale today 150.5

02-09-2009, 04:18 PM

m1: yoghurt, yeast, bran, pp
m2: planned 1/2 sandwich, actual: piece of pie with whipped cream
m3: cup of soup
m4: grilled cheese sandwich
m5: chicken curry with 1/2 cup rice
m6: cc with cherries

exercise: UBWO plus 1 hour power class

02-09-2009, 07:40 PM
Hmmm, thought I'd already posted here. In any case I've eaten 3 of my meals, and am about to have the 4th. :)

B - cheerios with blueberries, walnuts, skim milk; ww toast
S - ff latte
L - bean burrito: self constructed from lf wrap, ff refried beans, roasted red peppers, lettuce, avocado (forgot my salsa :( )
S - cottage cheese with strawberries
D - leftovers from Sat night dinner, added veggies

02-10-2009, 09:38 AM
Didn't lift weights last night due to achy chills. Sigh. Food was clean though.

Didn't run this am either since I figure venturing out into the cold and dark on limited sleep wouldn't be stellar for recovering ASAP.

kashi, skim milk, protein shake
cc, berries, pecans
lean hamburger, ww english muffin, red bell pepper strips, laughing cow
turkey, asparagus
dinner will be out for DD's birthday. I'll stick to chicken fajitas with the grilled veggies (no beans, tortilla, rice), 1 piece birthday cake

Hopefully I can run in tomorrow am.

02-10-2009, 12:12 PM
Yesterday was OP except I added a last snack because I was very hungry. Had ww toast w/pb.


b- oatmeal with blueberries, skim milk; ww toast
s - cottage cheese with strawberries
l - probably a lean cuisine - have a meeting so it needs to be fast
s - apple and 1 oz cheese
d - turkey sandwich, soup (gym right aafter work; city council meeting at 7 so little time to eat)

02-10-2009, 02:12 PM

m1: yoghurt, yeast, bran, pp
m2: 3/4 cheese sandwich (planned on 1/2 but mindlessly almost ate all of it!)
m3: 1/4 cheese sandwich, soup
m4: cc with cherries
m5: starving & stressed out: leftover 1/4 broccoli quiche
m6: fries, meatroll, 1/4 bell pepper (DS favorite dinner)

I was starving today, probabely because of UBWO and power class yesterday evening. Today: treadmill run, 5 intervals of 4 minutes + 5 mins cooldown.

have a great day all,

02-10-2009, 06:31 PM
1. eggwhites oatmeal
2. cc and yog and fruit
3. 2 sl ww bread w/pb and whey shake
4. chicken fajitas, I am going to a g/f's for supper and I know we are going to have wine :rolleyes: after tonight NO MORE WINE :cheers:

a good 5k run this afternoon!!

02-10-2009, 07:11 PM
Today was simply one of the worst food days I have ever had. I've got plenty of excuses but I'm not going to use them. On to tomorrow. :^:

02-10-2009, 10:51 PM
Exercise was a no go due to my illness.

Dinner--on plan---grilled chicken and veggies (no beans, chips, rice, tortillas, sopapillas, etc.) and a piece of cake. Sure wish I could exercise, but it would be foolish. I am planning on weights tomorrow night.

02-11-2009, 09:52 AM
Feeling better! Woohoo!

kashi with skim, protein shake
cc, blueberries
turkey sandwich, bell pepper strips
turkey, asparagus
apple and string cheese on the way home from work----this is vital for me, I won't have dinner before I go to the gym and I need something so I don't inhale everything in the house before I go.
1 hr gym weights
ground turkey, veggies, protein shake

02-11-2009, 12:16 PM
Midwife - glad you're feeling better.

Lydia - me too, what's up with that? Today will be better, okay? :)

02-11-2009, 03:08 PM
Here is an interesting article about a diet to develop a six pack:
(from CNN's site): CLICKY (http://www.cnn.com/2009/HEALTH/02/09/irpt.6pack.diet/index.html)



02-11-2009, 03:59 PM
Okay, got interrupted before....

Today's plan

B - 2 hb eggs (hot, chop up, add a bit of milk, salt/pepper, yum); ww toast; :coffee:
S - cottage cheese, blueberries (still my favorite fruit)
L - self-constructed bean burrito - and I remembered my salsa today
S - apple, 1.5 oz cheese
D - out with GFs. I promise it will not go down the same track as yesterday.

Exercise: a rest day

02-11-2009, 05:48 PM

m1: yoghurt & the usual
m2: 1/2 cheese sandwich
m3: 1/2 cheese sandwich & soup
m4: ( starving, too late) salad wit smoked salmon
m5: (still starving) chicken curry, 2 bowls (ouch!!!)
m6: egg cookie & 1/4 cup dried fruit

I'm still starving because I eat m4 too late, usually due to work pressure. I'll try better tomorrow.
Exercise was LBWO. I threw in some 1 legged squats & lunges with rear foot elevated from NRWL. WOW! these really hit the legs!

have a great day all,

02-12-2009, 12:05 AM
1. eggwhites and oatmeal
2. yogurt/cc/bran/flax
3. oatmeal/whey shake
4. protein bar I bought at the grocery store, I was ravenous
5. ground turkey spaghetti sauce, bread and olive oil, shaved cabbage
6. before bed -- 6 mini wheats

great LBWO I was so tired though I barely felt like going to the gym, but I did...

nite all :yawn:

02-12-2009, 09:54 AM
So, I got home from work and fell face first into leftover birthday cake. Oh well. It's over and I learned AGAIN that it is not worth it.

Went to the gym. Was tired. Lifted anyway.

Slept til 6 this am instead of running. Still coughing.

So what do you think the scale said? 150.5. :crazy:

ww english muffin, 2 eggs, canadian bacon, sf jam
cc, blueberries, pecans
turkey sandwich, fruit
bell pepper strips, laughing cow cheese
protein shake, fruit
turkey, beans, veggies
1 hr gym (hopefully), massive cleaning spree at my house


02-12-2009, 09:59 AM
Midwife: Isn't it crazy how it works that way sometimes. You must have burned it off somewhere.

This is the plan today.

M1 Protein Oatmeal
M2 Grilled Turkey Breast with 1/2 sweet potato
M3 Cottage Cheese and Yogurt with berries
M4 Steamed Shrimp or Grilled Chicken, steamed veggies (dinner out with girlfriends)
M5 Cottage cheese warmed with apples slices if needed

02-12-2009, 03:50 PM

Here are my meals for today:

m1: yoghurt, yeast, bran, pp
m2: cc + cherries
m3: cup of soup
m4: grilled cheese sandwich, meatball
m5: rice, steak, shaved cabbage with hot dressing
m6: died fruit, coockie
m7: ouch! Chocolate mousse

exercise: 10 mins rowing plus 10 mins elliptical in the morning
30 mins recumbent bike in the evening

have a great day all,

02-12-2009, 04:39 PM
Gosh, our internet connection has been up and down all morning - always seems to go down when I'm replying! THis is my 3rd try.

M1 - cheerios, blueberries, walnuts, skim milk; ww toast; :coffee:
M2 - skipped - in a meeting
M3 - self-consructed bean burrito
M4 - cc/blueberries or apple/cheese
M5 - leftover salmon, veggies, rice

Ex: cardio, NRLW workout

02-12-2009, 08:09 PM
1. eggwhites and oatmeal
2. yogurt/cc/bran/flax
3. ground turkey spaghetti sauce and peas :shrug: in a bowl of course :lol:
4. post workout : Shake and a banana
5. ground turkey spaghetti sauce half a veggie burger (carb)

02-13-2009, 05:29 PM

I've been insanely busy today to finish a project.


m1: yoghurt
m2: egg cookie
m3: cc wt cherries
m4: bowl of chicken curry wt veggies
m5: bowl of chicken curry wt veggies
m6: dries apple, dried berries
slip up: 2 hands of potato chips.

02-13-2009, 08:37 PM
Good gravy today was busy.

Whew. Is clinic over yet???

Anyway, what did I eat?

kashi, skim milk, protein shake
cc strawberries pecans
turkey sandwich
bell pepper strips, lauging cow, string cheese
protein shake
dinner will be eggs over spinach/beans with red chile and cheese

no exercise today. slept in and can't now cause we're having a sleep over for dd's birthday. I will sneak out for a 7 am run though.

02-13-2009, 09:14 PM
hey guys i'm not on the same schedule as you all but i'm gonna post my menu

m1: 1 whole egg, egg beaters, veggies (all scrambled together)
m2: bfl turkey meatloaf and green beans
m3 apple and string cheese
m4: soy nuts
m5:bfl meatloaf, baked sweet potato and green beans
m6:??? to be decided

02-13-2009, 10:10 PM
eggwhites oatmeal
yogurt bran etc... the usual
oatmeal and whey
large salad and cheese, this was in a restaurant, bread and olive oil and balsamic
ground turkey and bit of cheese

shopping was the cardio of choice today :D .......

02-15-2009, 05:55 AM

m1: yoghurt etc
m2: bread & cheese, 2 pieces
m3: bead & cheese, 1 piece
m4: -
m5: 2 glasses of wine, ? hands of potato chips
m6: 2 serivngs of fried rice & shirimp fu yoong hai.

Cardio: none, except for DIY around the house

Not the best choices: I was extremely tired from all the work on friday and the chores n saturday so I got take out chinese. Then my friends showed up to visit DS who had his knee operation last week, and we ended up with a drink. DD was so hungry ( I had just shown up with the food when my friends arrived so obviously she could not go eat as it would have been rude with the visitors & I did not have sufficient to share) so DD took out the potato chips. Sigh. To make it worse: The wine did not aste that good and the chinese take out did not taste good to me either. I might get accustiomed to healthy eating...

Today: again no running because I have a sore left heel, I suspect a tendon or a ligament. I plan more chores today, and lots of laundry. Food:

m1: yoghurt
m2: cc + cherries
m3: bread & cheese
m4: cc + cherries
m5: salad with somoked salmon & mozarella
m6: dried fruit.

have a great weekend,

02-15-2009, 11:16 AM
Rabbit: I hope your heel is feeling better soon. Like you I had a crazy eating day too. It was fine content wise but just not on a good schedule. Ah, but today is another day.

M1 Protein Oatmeal
M2 4 Hardboiled egg whites 1 ww toast or 1/2 pear

40 minutes HIIT cardio
Maybe some UB lifting if there is time. This is usually my rest day but I have a nutritional orientation at the gym today anyway.

M3 1/2 c FF Cottage Cheese 1/2 c plain non fat yogurt, blueberries, walnuts
M4 Turkey Meatloaf, green beans, red skin potatoes, green salad
M5 1c warm milk with protein powder

02-15-2009, 02:58 PM
hi Lydia,

Like you said...today was another day.
I actually felt lousy waking up and only felt better after I took an afternoon nap. Weight was also up 1 poubd. i guess all that healthy eating has gotten me to the point where I got sick from the take away chines. (can't be the wine can it?)

have a great day,

02-15-2009, 10:53 PM
Never the wine Rabbit! :)

I've had the - am I sick or not thing going on the last 4 days. Not sick enough to stay home from work, but enough that I had no energy for anything. Consequently i'm doing week 3 over!!