Weight and Resistance Training - BFL Meals Week 11

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04-06-2009, 10:45 AM
Week 11? I'm confused....Easter is Sunday, right? Maybe this will make more sense to me after some :coffee:

Sunday was POP.

Monday: blah

I'm sleepy. I love catching babies, but I feel hungover for 24 hrs after being up all night.


eggs with mushrooms, red chile, either beans or a tortilla
sandwich, apple?
some kind of protein, fruit
dinner? chicken & veggies
1 hr weights
post workout protein shake

I'm shooting for POP all week. Sunday is Easter so I can indulge then if I would like, but it is a holiDAY not a holiWEEK (well, it is Holy Week, but you know what I mean!), and I don't need to snork jelly beans and chocolate bunnies all week long.

04-06-2009, 02:01 PM
I know I haven't posted in a while but I'm still following the program and am having fun! My food has been less than perfect, but my workouts have been GREAT. I'm back on track with food today. This is the start of week FIVE for me!

Exercise: upper body & spin class
1: slice of toasted sprouted grain bread w/ natural pb&j
2: latte & 1/2 of a genisoy bar
3: protein, flax & fruit smoothie
4: something with veggies & protein
5: greek yogurt & pistachios
6: something with veggies & protein

So far I've eaten meals 1 & 2. I plan to have my smoothie in about an hour or so.

My spin class was challenging! She'd say "five turns to the right" and then "three more turns" and then "five more turns." Pretty soon I literally couldn't make the pedals budge. I broke up my upper body weights this AM and did 1/2 of the workout before spin and the last 1/2 after spin. And for my biceps and triceps I did something a little different; I used the assisted pull up and dip machine for my primary. I made the mistake of doing shoulders last and I was sooo weak! I could barely lift anything.

Tomorrow I think I'm going to do a bootcamp class & swim for my cardio and then Wednesday AM I have 1 hour of cycling and lower body weights.

Have a great Monday everybody!

PS - Midwife, I'm right with you on the Easter Sunday plan. My hubby and I have a tradition of going to Easter brunch at the Peabody hotel and the spread is AMAZING. I MUST do well all week so I won't feel guilty when I stuff my face at the buffet. :devil:

04-06-2009, 02:01 PM

let's forget about the weekend. Markedly less than OP.

Today: threadmill, new PR : ran for 10 minutes at 1 stretch

m1: yoghurt etc
m2 half sandwich
m3: half sandwich, soup
m5: 3 crackers, cheese, egg
m6:pasta, cheese, salad
m7: cherries

have a great day all,

04-06-2009, 11:22 PM
Hey BFLrs. I know it's a little late in the challenge but I have discovered an easy BFL food the other day. :D

1 crockpot (see, you like it already)
4 chicken breasts (skinless, boneless 3 oz each of course)
1 bottle of Franks Hot Wing sauce
1/2 package of ranch dressing seasonings.

'kay. So it's not squeeky clean. There's probably a lot of sodium in the dry dressing mix but it could save you some time in the kitchen without a lot of planning.

Place the chicken (I used frozen) in the bottom of the crockpot.
Cover with 1/2 to 3/4 bottle of the sauce.
Sprinkle the ranch dressing on top and cook several hours till done.
Shred the chicken, stirring the sauce throughout the chicken before serving Cover with remaining wing sauce.

I served this with celery sticks and nonfat sour cream. You could put this on a whole grain bun if you are doing carbs for dinner. I skipped it and just ate it with the celery. It choked the kids :devil: but DH loved it.

04-07-2009, 09:46 AM
Sounds yummy, Lydia! I'll have to try it!

Yesterday was POP---was that 2 days in a row? Why yes it was!

3.5 mile run (I am sore, did some legs and intervals at the gym last night)
oatmeal with protein powder, raisins, pumpkin pie seasoning, & walnuts
pasta, asparagus, either chicken or tuna
turkey, string cheese, apple
? grilled turkey burger, veggies of some sort
attempt bedtime protein shake

Have a great day ladies!

04-07-2009, 05:14 PM
the antibiotics are kicking in. my finger is improving, and i managed UBWO today

food was not good
m1 yoghurt
m2 cake
m3 sandwich, soup
m4 icecream
m5 rice, beans, beef patty
m6 icecream

04-08-2009, 11:11 AM
Well, I was extra hungry last night and made some great choices and some poor choices....

1/2 bagel, pnb, protein shake
string cheese, apple
turkey burger, beans, zucchini
turkey, plum
ground turkey, veggies :turkey:
1 hr weights
post workout protein shake

04-08-2009, 12:56 PM
Hey! I did 1 hour of cycling this AM plus lower body (minus abs). I was feeling a bit sick to my stomach so I skipped the abs.

Leg Press - primary quad
12: 80 lbs
10: 100 lbs
8: 120 lbs
6: 140 lbs (that was HARD)
12: 100 lbs
12: 50 pound squats

Deadlifts - primary ham
12: 30 lbs
10: 40 lbs
8: 50 lbs
6: 60 lbs
12: 40 lbs
12: 40 lbs lunges

I did a series of angled calf raises and I can't remember my weights. I was pretty uninspired by this point.

My legs are much stronger than my upper body and I'm getting to the point where I need to lift more weight to challenge my legs but I'm having a hard time holding the heavy weights my legs require! My upper body strength isn't keeping up with my lower body! I'm not sure what to do. I have three unused personal training sessions at my gym that I think I'm going to schedule soon and maybe the trainer can help me work through this dilemma. I don't want to hinder my lower body strength just because I can't pick up a 100 lb weight. I guess that's an argument for the machines. I used the leg press machine for my quads because I knew I couldn't pick up a 140 lb weight to squat! Have any of you experienced this issue?

1: cup of drip coffee with cream & 1 bite of a pastry sample at Starbucks (this was immediately after my 1 hour of cycling)
2: latte & a cliff bar (consumed on my drive home from the gym)
3: undecided
4: undecided
5: undecided
6: undecided

I have no idea what else I'm going to eat today.

Oh, I've been recruited to join a team that's running 200 miles across the state of FL. Not sure how I feel about that just yet! My ultra-marathoner friend is all excited about it and got a group of women runners together to do this race in November. We're meeting soon to discuss the logistics. It's slightly scary!!!!

Have a great Wednesday everybody!

04-08-2009, 04:51 PM

exercise: I did 2 intervals of 10 minutes each at 7 km/hr at the treadmill. Huge PR. I di dnot run outside bc its raining.

Food wise the day was bad: extra midafternoon snack, 2nd serving for dinner and ate icecream. The icecream definitely was not worth it, and I knew it the moment it was gone. lasted all of 90 seconds. sigh. Very difficult to keep up the will power. Still my eating for today:
1; yoghurt
2: 1/2 sandwich
3: 2/2 sandwich, soup
4: cc + cherries, tapas(extra snack)
5: lentils (2 bowls)
6: icecream.

04-08-2009, 06:47 PM
Food has been good today, but since last THURSDAY I've been horrid...so I'm just moving on :yes: ... Exercise has been good though....


1. eggwhites, egg, oatmeal
2. yogurt, pp, bran
3. ww pasta, chicken, bean salad
35 min run
4. granola bar, banana, not clean I know :nono:
5. chicken, rice, broccoli

04-09-2009, 05:31 AM

I'm arriving at a danger zone: no work (except at home) for 5 days...I had to kick myself to do LBWO today..but I did.

meal wise this is also going to be a mine field. I have toget some goodies for DS and DD but i have nOT to get some for myself. I discover a tendency to let BFL go if I'm not going to work, so i 'll have to curb that. maybe make a card right now. "Just because its a holiday does not mean calories don't count"

meal plan for today:
m1: grilled cheese sandwich
m2: yoghurt
m3 : ?
m4: cc
m5: lentils

have agreat day all,

04-09-2009, 09:31 AM
Hi guys!

I had a granola bar yesterday too. It was good.

3 mile run (fartleks)
oatmeal with protein powder, raisins, pumpkin pie spice & walnuts
protein pancakes
turkey, apple, string cheese
ground turkey, veggies

04-10-2009, 12:42 PM
Well, yesterday was quite a disaster food-wise, but I think I have all of those cravings out of my system. Right now I am craving on plan foods and have plans in place to avoid temptation.

1/2 bagel, cream cheese, protein shake
low carb yogurt/cc/berries/walnuts
lunch TBD
protein shake, fruit
sirloin, asparagus

1 hr weights

04-10-2009, 03:54 PM
My legs are much stronger than my upper body and I'm getting to the point where I need to lift more weight to challenge my legs but I'm having a hard time holding the heavy weights my legs require! My upper body strength isn't keeping up with my lower body! I'm not sure what to do.

How about switching to a barbell?

04-10-2009, 04:27 PM
treadmill fro cardio, did not do well. I got a leg cramp after about 12 minutes and gave up at 20 minutes

m1: yoghurt
m2:ff yoghurt, cc, strawberries
m3: lentils
m4: 2 apple pastries
m5: cheese snacks, glass wine
m6: tortillapizza

have a great weekend all,

04-11-2009, 11:10 AM

kashi with skim, 3 hardboiled egg whites
turkey sandwich w/spinach & avocado, fruit
protein shake, fruit
dinner: protein, roasted cauliflower

it's rainy here, hoping for a run

04-12-2009, 10:51 AM
Happy Easter!!

kashi w/skim, boiled egg whites
Snack? after church...berries, hardboiled egg whites
lunch: chicken, green salad, fruit salad, baked potato or rice
protein shake, fruit
protein, veggies
try to squeeze in a run

04-12-2009, 05:23 PM
happy easter!
exercise: DIY renewing and expanding the electric installation at the pool
m1 3 mini rolls, 2 eggs, ham
m2 dinner; 2 servings rice, meat, salad
m3: 4 dried tomatoes
m4 yoghurt & cherries

I notice I do a lot of emotional eating: very often as a reward , often when I'm tired, often "because it's time". Today I was so busy in the yard that I skipped my normal snack. And it was no problem. This means I could do better wrt this eating as an excuse for something else. Food for thought.

have a great easter all,

04-12-2009, 05:47 PM
No exercise today...

Brunch with my parents, I made a nice Frittata, lots of veggies, but a lot of cheese too, had one of those oven potato patties, fruit and whole wheat bread... Nothing too bad but not portion controlled... That was my first meal my second meal will probably be tuna patties and veggies... and that's it, no more food for me for the day...

Tomorrow will be cleaner and I will exercise :D ...

04-14-2009, 11:49 AM
Pat, That's exactly what I'm going to try. Tomorrow I'm taking a power lifting class that uses barbells - we'll see how it goes! thanks!

04-14-2009, 10:26 PM

Changed the thread title for this week's thread. Come see us there!