Weight and Resistance Training - 5/11-5/17 Weight lifters' food/exercise accountability




midwife
05-11-2009, 08:35 PM
Hi all!

Hope your weekend was more on plan than mine was!

Today:
protein pancakes
greek yogurt
hamburger, veggies, beans
1 hr weights
protein shake


Ilene
05-11-2009, 10:46 PM
Hi all!

Hope your weekend was more on plan than mine was!

NOPE :shrug:

Today was better but the meals were off too many carbs but not bad ones...

Workouts were much betteer 45 min run and 30 min LBWO and abs...

WaterRat
05-12-2009, 01:35 AM
Mine, not too bad. :)

B - oatmeal, walnuts, craisins, skim; 1/2 ww eng muff;whipped cream cheese
S - ff latte
L - large salad with black beans, avocado topped with lf sour cream/salsa mix
S - blueberry yogurt
S - child sized choc soft ice cream - yum
D - chicken stir fry, onions, celery, red pepper, yellow squash, mushrooms over 1/2 cup rice
S - tea

Ex: short break-in-my-butt bike ride. :lol:


midwife
05-12-2009, 08:47 AM
Today will be a rest day. I am just exhausted.

kashi, skim, berries, protein shake
cc/berries/walnuts
hamburger patty, beans
hamburger patty, salad
dinner?
protein shake before bed.

See ya'll after the server move! >sniff<

Depalma
05-12-2009, 10:17 AM
Yesterday was a planned rest day, but food was on plan.

Meal 1: 8oz 96% extra lean ground beef, 20 asparagus spears

Meals 2 and 3 (1/2 of total each meal): 3 bags of stir fry vegetables, 6 oz Italian style chicken sausage, 1/2 cup jalfrezzi curry sauce.

Meal 4: turkey roll up

Meal 5: 2 servings of turkey pepperoni

Depalma
05-12-2009, 08:12 PM
Today's food:

Meal 1: 6 oz Italian style chicken sausage, 2 cups of mushrooms

Meals 2 and 3 (1/2 each meal): 3 bags of stir fry vegetables, 6 oz salmon, 3/4 cup red curry sauce.

Meal 4: Turkey rollup

Meal 5: 2 servings of turkey pepperoni

Exercise:

Exercise:

Warmup: 3 rounds
Samson Stretch
Overhead Squat x10
Incline situpx10
Good Morningsx10
Pullupsx10
Dipsx10

Strength:
Overhead Press
3 warmup sets of 5 at 40%, 50%, and 60% then 1x5 @75%, 1x3%85%, and 1x1 @95%.

Conditioning:
4 rounds of 1.5 mile stationary bike for time.

WaterRat
05-12-2009, 09:05 PM
B - 2 eggs; 1/2 ww eng muff with whipped cream cheese
S - darn - just realized I forgot my yogurt :( Fortunately I have Luna bar in my desk
L - large salad with black beans, avocado, topped with lf sour cream, salsa
S - apple
s - 4 oz applesauce, 25 cheddar goldfish (it's what's available at work and I'm starving!)
D - ?? I have a city council meeting at 6. Probably Subway to avoid the pizza that's sure to be at the meeting. (and Subway it is - turkey breast on flatbread, lots of veggies, mustard, and a little of their ff onion sauce)

ETA: 5 pm - if I don't eat at home after the meeting, I'll come in right at 1,350 calories

midwife
05-13-2009, 08:47 AM
Getting a grip on food. Again....

3.5 mile run
kashi, skim, protein shake
cc/berries/walnuts
turkey, beans, squash
turkey, beans, squash
1 hr weights
protein shake

Depalma
05-13-2009, 09:15 PM
Today was on plan:

Meal 1: 8 oz 96% extral lean ground beef, 20 asparagus spears

Meals 2 and 3 (1/2 each meal): 3 bags of stir fry vegetables, 6 oz italian chicken sausage, 1/2 cup jalfrezzi curry.

Meal 4: Turkey rollup

3 cups of coffee with sf french vanilla coffee mate throughout the day

Exercise:

Warmup: 3 rounds
Samson Stretch
Overhead Squat x10
Incline situpx10
Good Morningsx10
Pullupsx10
Dipsx10

Strength:
Bench Press
3 warmup sets of 5 at 40%, 50%, and 60% then 3x5@75%, 3x5@80%, 3xas many reps as possible (7)@85%

Conditioning:
CrossFit "Cindy"
As many rounds as possible in 20 minutes

5 Pullups
10 Pushups
15 Squats

9 rounds, 5pullups, 1 pushup

conditioning needs a LOT of work!

midwife
05-14-2009, 08:42 AM
Sounds like a good workout, Depalma!

Today:
3.2 mile run--done!
2 pieces whole grain/flax bread with pnb & sliced strawberries (so good!), protein shake
cc/berries/walnuts
beans/spinach/salmon/red chile
turkey, zucchini
shrimp, okra
protein shake before bed!

Depalma
05-14-2009, 09:07 PM
Meal 1: 8 oz 96% extra lean ground beef 20 asparagus spears

Meals 2 and 3 (1/2 of total each meal): 8 oz chicken breast, 3 bags stir fry vegetables, 3/4 cup red curry sauce.

Meal 4: Turkey rollup

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

Exercise:

Exercise:

Warmup: 3 rounds
Samson Stretch
Overhead Squat x10
Incline situpx10
Good Morningsx10
Pullupsx10
Dipsx10

Strength:
Back Squat
3 warmup sets of 5 at 40%, 50%, and 60% then 1x5 @75%, 1x3%85%, and 1x1 @95%.

Conditioning:

CrossFit "Jackie"

For Time:
1000m row
45# Thrusters x 50
Pullups X 30

Depalma
05-16-2009, 04:58 PM
Yesterday was a rest day, but food was good:

Meal 1: 6oz Buffalo chicken sausage, 20 asparagus spears

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

Meal 4: Turkey rollup with guacamole, romaine, taco sauce on low carb lavash.

Meal 5: 1 cup of vanilla greek yogurt

Today's food:

Meal 1: 8 oz 96% extra lean ground beef, 2 cups of broccoli

Meal 2: Turkey, guacamole rollup

Meals 3 and 4 (1/2 each meal): 3 bags of veg, 8 oz chicken , 1/2 cup of jalfrezzi curry sauce.

Meal 5: Not eaten yet, but will be either a turkey rollup or a couple of servings of turkey pepperoni.

Exercise:

Warmup: 3 rounds
Samson Stretch
Overhead Squat x10
Incline situpx10
Good Morningsx10
Pullupsx10
Dipsx10

Strength:
Trap Bar Deadlift
3 warmup sets of 5 at 40%, 50%, and 60% then 3x5@75%, 3x5@80%, 3xas many reps as possible (6)@85%

Conditioning:

4 Rounds each for time: 1K row

Depalma
05-17-2009, 08:15 PM
For a change, the weekend went exactly on plan without any minor glitches.

Today's food:

Meal 1: 8 oz 96% extra lean ground beef, 2 cups of green beans

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

Meal 4: Turkey/guacamole roll-up

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

Today's exercise:

Exercise:

Warmup: 3 rounds
Samson Stretch
Overhead Squat x10
Incline situpx10
Good Morningsx10
Pullupsx10
Dipsx10

Strength:
Overhead Press
3 warmup sets of 5 at 40%, 50%, and 60% then 3x5@75%, 3x5@80%, 3xas many reps as possible (5)@85%

Conditioning:

5 rounds for time

20 medball cleans
20 kettlebell swings
20 reverse crunches

WaterRat
05-18-2009, 01:43 AM
DePalma - as always reading your menus makes me smile. In fact I was perusing all the different kinds of curry sauce in the grocery store this morning! :)

Weekend has been, well, not awful, but several meals of other people's cooking. Even when I try to keep the portions small, I'm sure I've eaten more than I would have at home. Sigh. Here's to a better eating week.