Weight and Resistance Training - Wt Trainer Food/Exercise 4/27-5/3




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midwife
04-27-2009, 11:27 AM
Well, the weekend wound up POP. Nice!

Today:
protein pancakes with strawberries and walnuts
cc/berries
eggs, beans, spinach
snack? undecided
dinner: ground turkey over veggies
1 hr weights
protein shake
maybe a run too


midwife
04-27-2009, 12:40 PM
excuse the lame thread title....I'm a bit sleepy!

Depalma
04-27-2009, 07:50 PM
Way to go on a POP weekend, midwife!

Today was a rest day for me, but food was on point.

Meal 1: 1 cup LF cottage cheese w/1 small can canned pumpkin, pumpkin pie spice and sweetzfree.

Meals 2 and 3 (1/2 of total recipe each meal): 3 bags of frozen stir-fry vegetables, 8 oz extra lean pork loin, and 1/2 cup tiki masala curry sauce.

Meal 4: 6oz chicken breast, guacamole, romaine and taco sauce on a low-carb, flax-enriched lavash.

3 cups of coffee with SF french vanilla coffeemate.


midwife
04-28-2009, 08:46 AM
Yesterday was POP. So today will be POP day 4!

3.5 mile run
oatmeal, protein powder, blueberries, walnuts
salmon, berries
turkey chili with zucchini, tortilla
cc, berries
turkey burger (bunless), with green chile & guac, and broccoli

The scale appreciated my POP streak. 153.

Ilene
04-28-2009, 09:04 AM
Midwife :bravo: on the POP weekend... can you believe my weekend was POP too, just 2 glasses of wine, and that's pretty good for me :yes:

Yesterday was POP too... I biked for 20 mins, just a quickie ride...jogged/walked for 50 mins, it was really hot we couldn't take the heat... then I did 40 mins of Jillian Micheals 30 day shread....Good workout I worked up a great sweat...

WaterRat
04-28-2009, 01:13 PM
DePalma - I always smile at your veggie/meat/sauce meals. It's how my DH eats when I'm gone. Make a huge amount of something, eat til it's gone. Repeat. :lol:

kaw
04-28-2009, 02:53 PM
OT, but my DH would do just as yours, Pat, except the "make a huge amount of something" part. :)

Be strong,
Kim

Ilene
04-28-2009, 06:13 PM
POP again today :carrot:


Off to the gym very soon... :strong:

Depalma
04-28-2009, 08:13 PM
DePalma - I always smile at your veggie/meat/sauce meals. It's how my DH eats when I'm gone. Make a huge amount of something, eat til it's gone. Repeat. :lol:

One pan, 20 minutes, 2 meals...simple..simple..simple. The only way I know how to cook and the only way I know how to do dishes:D


Today's food:

Meal 1: 2 eggs, 3oz Italian style chicken sausage, 2 cups mushrooms

Meals 2 and 3 (1/2 recipe each meal): 3 bags of stir fry veggies, 8 oz lean top round, 1/2 cup jalfrezin curry sauce.

Meal 4: 6oz turkey breast, guacamole, romaine, and taco sauce rolled in a lavash.

3 cups of coffee w/sugar free french vanilla coffee-mate.

Exercise:

Warmup: 1 set of 10 each
Scap pushups
T-spine extension/rotation
Bird dogs
Reverse crunch
burpees
overhead squat with broomstick
KB SDHP
KB Swing
Medball cleans
alternating lunges

Strength:
Back Squat:
3 warmup sets @ 40, 50, and 60% of 1RM then 1x3 @80%, 1x3@85%, 1xas many reps as possible (5)@90%.

Circuit: 3 rounds of
Pullups x10 (went to band assisted for at end of round 2)
Incline situps (30, 20, 10)
Trap bar deadlifts x10

Some stretching and foam rolling on schedule before bed.

midwife
04-29-2009, 09:35 AM
Yesterday was POP Day 4. Cool!

Today:
3.6 mile run
1/2 bagel, laughing cow, protein shake
snack/lunch? will be on plan
cc/berries/walnuts
fish, veggies
1 hr weights
protein shake

Depalma
04-29-2009, 08:26 PM
Today's food:

Meal 1: 2 eggs, 3oz italian style chicken sausage, 2 cups of mushrooms

Meals 2 and 3 (1/2 of total recipe each meal): 8oz ground turkey, 3 bags of frozen stir-fry vegetables, 1 cup chinese sauce

Meal 4: turkey, guac, romaine, lavash rollup.

4 cups of coffee with sf french vanilla coffeemate throughout the day.

Exercise:

4 rounds of 1/2 mile runs with 1/4 mile recovery walks.

midwife
04-30-2009, 09:44 PM
Today was a rest day and I needed it!

pb&j, cottage cheese
yogurt, grapes
shrimp, beans, avocado, tomatoes
turkey, avocado, laughing cow
tomato salad, salad with chicken and berries, quesadilla, chocolate mousse (homemade, best in the world, totally worth it and I considered my portion)

Depalma
04-30-2009, 09:56 PM
Today's food:

Meal 1: 1 cup of cottage cheese, canned pumpkin, pumpkin pie spice

Meals 2 and 3 (1/2 recipe each meal): 6oz buffalo chicken sausage, 3 bags of stir fry veggies and 1/2 cup rogan josh curry sauce

Meal 4: turkey, guac, romaine, taco sauce rolled up in a lavash

3 cups of coffee with sf french vanilla coffeemate throughout the day.

Exercise:

45 minutes stationary bike

midwife
05-01-2009, 04:28 PM
So just add 2 small pieces of pizza to last night's dinner.....

Today:

3 mile run (sprint intervals, jog recoveries)
oatmeal with protein powder, blueberries & walnuts
cc/strawberries, walnuts, a drizzle of honey
3 pieces candy!
salmon with a bit of mayo, mustard, onion, pickle relish, and avocado on whole grain/flax toast
1 hr plyo/core
dinner? will be on plan
protein shake

Depalma
05-02-2009, 11:14 AM
Yesterday, unlike last Friday, was on plan.

Food:

Meal 1: 2 eggs, 3oz salmon, 20 asparagus spears

Meal 2: 2 cups of non-fat greek yogurt with SF Jello pudding mix

Meal 3: 4oz extra lean beef shoulder filet with 2 cups of green beans

Meal 4: 6oz chicken breast cooked with buffalo wing sauce and 2 cups of broccoli.

Meal 5: 6oz turkey breast, guacamole, romaine, taco sauce, rolled up in a low carb, flax-enriched lavash.

Exercise:

Warmup: (1 set of 10 each)
Scapular wall slides
T-spine extension/rotation
Cook hip lifts
Reverse Crunch
Burpees
Prying
KB SDHP
KB Swing
Medball cleans
Alternating lunges

Strength:
Pin Press
3 warmup sets @ 40, 50, and 60% of 1RM then 1x3 @80%, 1x3@85%, 1xas many reps as possible (5)@90%.

Circuit:3 rounds (rest only when needed)
Pullups x10 (made it to set 3 without going to band assist)
Ab wheel rollouts (20, 15, 10)
Dips x10 (a lot of rest-pausing)

Depalma
05-02-2009, 10:02 PM
Today's food:

Meal 1: 2 eggs, 3 oz buffalo chicken sausuage, 20 asparagus spears

Meal 2: 1 FF Cottage cheese, 1 cup blueberries, with chocolate fudge SF Jello Pudding Mix

Meal 3: 2 cups FF Cottage cheese with butterscotch SF Jello Pudding Mix

Meal 4: 6oz turkey breast, guacamole, romaine, taco sauce rolled up in a lavash.

Meal 5: Same as meal 4

Exercise:

4 rounds:
1/2 mile runs with 1/4 mile recovery walks

midwife
05-03-2009, 02:49 PM
Hi Depalma!

How do you do your cc/pudding mixture? I just mixed in 1 box of sf butterscotch pudding mix with 2 cups cc. Is that it? I'm eating one cup with some kashi cereal for lunch and it is pretty good. I might have the other cup for an afternoon snack.

Depalma
05-03-2009, 08:47 PM
Hi Depalma!

How do you do your cc/pudding mixture? I just mixed in 1 box of sf butterscotch pudding mix with 2 cups cc. Is that it? I'm eating one cup with some kashi cereal for lunch and it is pretty good. I might have the other cup for an afternoon snack.

It depends on the texture I'm in the mood for. I usually like a thick, almost paste-like texture so I'll mix it the way you describe, just dump the mix in with the cottage cheese, perhaps adding a drizzle of water in to give enough moisture to be able to stir it. Other times, I like it more pudding like and will add about a cup of water. I stir the cottage cheese up with the water making a milk-like substance before adding the pudding mix. This still sets faster and a bit thicker than pudding made with 2 cups of milk. I've done it with 1 cup of cc and 1 cup of water and this matches the texture of regular pudding almost exactly, but tasted a bit diluted to me.

The chocolate, chocolate fudge, and cheesecake puddings also go well with frozen berries or cherries. The juice from the thawed berries usually adds the just the right amount of moisture for my taste.

Depalma
05-03-2009, 08:55 PM
Today's food:

Meal 1: 2 eggs, 4 oz extra lean beef shoulder, 2 cups mushrooms

Meals 2 and 3 (1/2 recipe each meal): 3 bags of stir fry vegetables, 8 oz chicken breast, 1/2 cup of mango chicken curry sauce.

Meal 4: The usual turkey roll up.

3 cups of coffee with sf coffee mate throughout the day.

Exercise:

Warmup: (1 set of 10 each)
Shoulder dislocates
T-spine rotation
Cook hip lifts
Reverse crunch
Mountain climbers
Overhead squat with broomstick
x-band walks
KB SDHP
KB swings
medball cleans
alternating lunges

Strength:
Deadlift
3 warmup sets @ 40, 50, and 60% of 1RM then 1x3 @80%, 1x3@85%, 1xas many reps as possible (4)@90%

Circuit: 3 rounds (rest only when needed)
Pullups x 10
Incline situps
Front Squats x 10

Ilene
05-03-2009, 11:29 PM
I haven't done the pudding and CC in a long time, :hun: sounds like a nice change... I usually put the pudding and cc in a large bowl and used my hand mixer to smooth it out. I also smooth out my cc and add vanilla and Splenda, that's quite yummy too..

The last couple of days has been good, Friday was a wash though...

Today I ran to and from the gym, 20 mins each way, I do this a lot in the summer, did a quicky workout 30 mins, once there... then this afternoon DH and I went for an hour walk...

Depalma
05-05-2009, 09:02 PM
Today's food:

Meal 1: Breakfast Burrito - 1 cup egg whites and 1 whole egg scrambled, 3 oz italian style chicken sausage, and taco sauce all rolled up in a low carb, flax-enriched lavash.

Meals 2 and 3 (1/2 recipe each meal): 3 bags stir fry veggies, 8oz 96% lean ground beef, and 1/2 cup jalfrezzi curry sauce.

Meal 4: The usual turkey rollup

3 cups of coffee with sf coffee mate throughout the day.

Exercise:

10 rounds of tabata sprints on the stationary bike followed by 30 minutes of steady state on the bike.

WaterRat
05-05-2009, 10:51 PM
See how different we all are.... I absolutely cannot bear the taste of SF pudding - or almost anything with artificial sweetner. I usually will just eat less of the real thing. Though I was packing for a short retreat where we had to bring our own snacks, and in comparing the calories on chocolate pudding cups, found that the real stuff was only 10-15 calories more a serving. Totally worth it to me. BUT, sugar rarely sets off overeating/bingeing for me. I'm all about salt in that respect. :)

Ilene
05-05-2009, 11:13 PM
Today's food:

m1 - oatmeal and whites
m2 - cc yogurt bran
m3 - tuna patty on a ww bun
m4 - homemade chicken quessadilla

I ran to the place where I give blood today and walked back... about an hour + total time... some abs tonight while watching Biggest Loser...

As I look at my food for the day, darn I didn't eat much...

midwife
05-06-2009, 08:31 AM
Great job giving blood, Ilene!

I'm gonna lock this thread cause there is another one for this week.