Weight and Resistance Training - Wt Lifter Food & Exercise thread 5/30-June 30




midwife
05-30-2009, 11:45 AM
Anyone mind an accountability thread for a month? :-)

Getting a grip on food---here we go!

Today
kashi, skim
1 hr weights---upper body & some HIIT
protein shake
cc/ berries/walnuts
eggs, beans, spinach
protein shake (wish me luck! I'm trying to save money this week and I am out of chocolate protein powder--dd wanted strawberry so we got that....we'll see!), fruit, pnb
dinner: grilled chicken, veggies
probably some time at the track. DS needs to start building his mileage, so I'll do at least a mile so he can kick my rear with his mile time. :devil:


geoblewis
05-30-2009, 12:09 PM
I'll start this with you! I just got back from a roadtrip. I decided on my way home that I was feeling very sluggish and missed exercising on a regular routine (haven't been faithful to the exercise for two months). And when I weighed in this morning, it was a shocker!

I had decided a couple of days ago to go back to a body-building routine. So, for now, I'm in shred-fat mode. I will start formal exercise routine on Monday, but for today and tomorrow, as much cardio as possible.

So far, breakfast: 1 serving steel cut oats and two poached eggs. I plan to eat lots of veg and a portion of lean protein, every three hours, throughout the day. I'm going to keep carbs on the low side for the weekend.

Thanks for starting this thread!

Georgia

Are you all writing down your plans for the day here? Or are you entering info at the end of the day?

I had lunch at my parents' house today, which usually means eating very healthy but just a little too much. I had three bake chicken thighs (no skin), 1/2 baked potato, 2 baked zucchini, a mixed green salad with tomatoes, 1/4 avocado and 3 olives (no dressing).

I walked for an hour afterwards, then came home and ate a little more chicken. Okay, I had three hot wings.

I'm going to make asparagus for dinner. I'm having a tough time with hunger issues. My daily schedule...I don't have one! It's difficult to eat every three hours.

Depalma
05-30-2009, 04:24 PM
Haven't posted in a few days because the other thread seemed to die, but food and exercise have been on plan.

Today's food:
Meal 1: 8 oz 96% extra lean ground beef, 2 cups mushrooms

Mea1 2: 2 cups non-fat greek yogurt w/ sf chocolate fudge jello pudding mix

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

Meal 5 (planned): 1 bag of salad mix, guacamole, 6 oz turkey breast, and taco sauce.

Exercise:

Warmup:
3 rounds of:
Alternating lunges x 10 per leg
Incline Situps x 10
Dips x10
OHS Squats (weighted PVC) x10
Swissball reverse hypers x10
Pullups x10

Strength:
Back Squat:
3 warmup sets at 40, 50, 60% of 1 RM, then work sets of 1x5@75%, 1x5@80%, 1x5@85%

Conditioning:
4 rounds each for time

400m run


Depalma
05-31-2009, 08:11 PM
Today's food:

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

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

Meal 4: bag of salad mix, 6 oz chicken breast, guacamole, taco sauce

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

Exercise:
Warmup
(3 rounds)
alternating lungesx10 per leg
SB russian twistsx10
Pushupsx10
OHS with PVCx10
SB Back extensions x10
Pullups x10

Strength
Bench Press
3 warmup sets @40, 50, and 60% of 1RM, then work sets of 1x5@75%, 1x5@80%, 1xAMAP (6)@85%

Conditioning
10 rounds for time

10 SDHP
10 Dips

geoblewis
05-31-2009, 09:00 PM
Still in weekend shredding mode, which seems to be succeeding for me. No formal exercise, but lots of housework kept me really busy.

Since I was busy getting things done, I didn't actually pay attention to eating every three hours. So I had breakfast at 10 a.m. (kinda late).

Breakfast:
turkey bacon and poached eggs with whole grain toast and olive oil.

I kept drinking lots of water and iced green tea throughout the day.

Dinner:
grilled salmon, broccoli, couscous

I didn't eat until 5 p.m., and my blood sugar had really dropped! I didn't actually start to feel better until well after dinner. I made myself stop eating before I "felt" full because I can't actually gauge that if I'm hypoglycemic, even if I eat slowly. I won't feel full for another hour.

Georgia

midwife
05-31-2009, 09:32 PM
Today: rest day

Not spectacular food-wise either
kashi with skim, protein shake
sweet potato enchiladas, sm amt rice pudding
chicken breast, green salad
sweet potato enchiladas, rice pudding
salmon, avocado, zucchini

geoblewis
06-02-2009, 03:18 AM
Insomniac here...woke up late, didn't feel like eating until noon, period started so I'm all bloaty and crampy, actually discovered I like chilled low-sodium chicken stock with a squeeze of lemon (does that sound weird?)

No exercise at all today.
Chicken breast and asparagus
Whole-wheat spaghetti and organic ground beef with marinara
Mixed greens with carrots and tomatoes
Apple and almond milk
Not enough water

Georgia

kaw
06-02-2009, 08:24 AM
... actually discovered I like chilled low-sodium chicken stock with a squeeze of lemon (does that sound weird?)

Georgia

Um, yes? :D

Kind of off topic for an accountability thread, but is stock+lemon a home remedy for cramps? Does it work for you?

Be strong,
Kim

geoblewis
06-02-2009, 04:08 PM
Kim, I think chicken stock + lemon is a low fat version of one of my favorite comfort foods - Greek Lemon Chicken Soup. The original version has lots of rice in it, egg, chunks of chicken, and lots of lemon juice. And I actually do like it cold. Didn't help the cramps at all!!! But I'm less crabby.:D

Georgia

Depalma
06-02-2009, 09:20 PM
Food the last few days has been on plan.

The usual menu both days. The extral lean beef for breakfast, a turkey guac rollup for the last meal and two meals of vegetables with very lean protein and some variety of curry sauce for the middle two meals.

Today's exercise:

Warmup:
3 rounds
Alternating lunges x10 per leg
Rollouts x10
Dips x10
OHS with weighted PVC x10
SB Reverse hypers x10
Pullupsx10

Strength:
Trap Bar Deadlift
3 warmup sets then 1x5@75%, 1x5@80%, 1xAMAP (10)@85%. Feeling very strong today. Will need to retest 1RM.

Conditioning:
AMRAP in 20 minutes
10 medball cleans
4 turkish getups (2 each side)
10 KB snatches (5 each arm)

This one was rough. The medball cleans look innocent but they can kill.

Depalma
06-03-2009, 09:48 PM
Today's food was more of the usual:

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

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

Meal 4: turkey, guacamole, romaine rollup

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

Exercise:

Warmup:
3 rounds
Alternating lunges x10 per leg
Reverse crunch x10
Pushups x10
OHS with weighted PVC x10
SB back extensions x10
Pullups x10

Strength:
Overhead Press
3 warmup sets at 40,50, and 60% of 1RM then 1x5@75%, 1x5@80%, 1xAMAP (5)@85%

Conditioning:
5K row for time

WaterRat
06-04-2009, 12:32 PM
Ah, I've lost my mind and signed up for a new WO program......

M1 - 2 eggs, 1/2 eng muffin, :coffee:
M2 - ww toast, pineapple
M3 - turkey sandwich (ww bread, 2 slices ff turkey, 1 slice lf cheese, 1 TBSP light mayo, mustard)
M4 - cottage cheese, strawberries
M5 - chicken sausages, sauteed onions/peppers, asparagus, leftover pasta or rice (have both, 1 serving of each)

UBWO at lunchtime - This is a practice week, to get us used to the various exercises, so there are a lot - I don't expect there to be so many once the program gets going in earnest.

(1) Chin-up or Assisted Chin up
(Practice between 1 and 5 sets with 3-5 reps per set)
(2) Pull-up or Assisted Pull up
(Practice between 1 and 5 sets with 3-5 reps per set)
(3) Neutral Pull-up or Assisted Neutral Pull up
(Practice between 1 and 5 sets with 3-5 reps per set)
(4) Bent-over alternating DB Row
(Practice between 1 and 5 sets with 3-5 reps per set)
(5) Bent-over pronated BB row
(Practice between 1 and 5 sets with 3-5 reps per set)
(6) BB corner row
(Practice between 1 and 5 sets with 3-5 reps per set)
(7) Push-up
(Practice between 1 and 5 sets with 3-5 reps per set)
(8) DB bench press
(Practice between 1 and 5 sets with 3-5 reps per set)
(9) BB bench press
(Practice between 1 and 5 sets with 3-5 reps per set)
(10) BB corner press
(Practice between 1 and 5 sets with 3-5 reps per set)
(11) Dips on Bench or on Dip Bars
(Practice between 1 and 5 sets with 3-5 reps per set)
(12) Single-arm DB shoulder press
(Practice between 1 and 5 sets with 3-5 reps per set)
(13) Standing BB shoulder press
(Practice between 1 and 5 sets with 3-5 reps per set)

Platinum
06-08-2009, 04:47 PM
Hi ya'll I'm going to join this because I love to workout with weights. It's really my favorite thing to do, well Strength Training in general is. My favorite things to do is my Crunch: Pilates BBT video, Free Weights!! And me & my boyfriend have a Bowflex Revolution which I never use but I should and we have a Treadmill. Plus I've already went on a few bike rides the last couple weeks. This is my first week back to regular exercise. I hope to build up to doing about an hour of weights 4-6x a week. (diff body parts diff days of course) And after a couple weeks I'll up my weights an increment and keep going after that! And one of the weeks I'm going to try and incorporate the Bowflex once or twice a week.

So today I'm going to do (as soon as I get done typing):

Pecs
Chest Press: 2s 12r 8lb DBs
Pec Flye: 2s 12r 5lbs DBs

Delts
Overhead Shoulder Press: 2s 12r 5lbs
Lateral Raise: 2s 12r 5lbs
Upright Row: 2s 12r 5lbs

Triceps
Overhead Extension: 2s 12r 5lbs
Triceps Kickback: 2s 12r 5lbs

Upper Back
Bent over Row: 2s 12r 5lbs

Biceps
Hammer Curl: 2s 12r 5lbs
Standard Curl: 2s 12r 5lbs



Plus I did 25mins on the Treadmill when I woke up today at 3.2mph.
And I plan on doing my Pilates Video tomorrow for my strengthening my core. Plus I try and keep my abs tight when I walk on the treadmill.

K after doing the arms, I can't believe how difficult that was! Well really I haven't worked out more than a handful of times in the last 6 months so what do I expect!

I think this week I'm going to do:
Mon: 25m TM, Upper Body
Tue: 28m TM, Pilates
Wed: 25m TM, Lower Body
Thu: 30m TM, Upper Body
Fri: no cardio, Pilates
Sat: 30m TM, Lower Body
Sun: Rest

if anyone wonders I'm doing the Prevention 12 week walking plan (http://www.prevention.com/cda/article/12-week-treadmill-workout/107388dc78803110VgnVCM10000013281eac____/fitness/walking), which I've starte numerous times before but don't ever get past week 4 or 5. This time though I'm going to follow through to week 12. I am only doing a 3 min Warmup & a 2 min Cool Down... becuz in previous attempts I would get too bored with the whole 5 mins WU & 5 min CD... So knowing I am getting done faster with my TM session helps me to get on it too!

Platinum
06-12-2009, 03:04 PM
nobody? :( well i'll go post in the omg its june one then.

WaterRat
06-12-2009, 03:49 PM
Don't take it personally - it's summer! Midwife is in France..... lucky woman!

midwife
06-24-2009, 09:29 AM
I'm baaaacck!!!

Hi Platinum! This can be a sleepy thread. I look at it for accountability and planning, but you are welcome to post whatever you want of course! If you want feedback on specific workout structure, I would agree the main month thread is the way to go. Depalma and some of the smart weightlifting chicks can give really good advice, but they are not always in this thread.

Thanks Pat! It was fun!!!

And back on plan!

Today:
3 mile run
oatmeal, protein powder, blueberries, pnb
food packed for work (??? I have to go to work? What is this "work" thing??):
cc, strawberries, lean hamburger patty, zucchini w/red chile, peach, pnb sandwich
dinner: dh's birthday, so we are getting carry out bbq. Will go for lean meats and will steam some veggies. A small square of cake. Maybe. Maybe I'll skip the pbj sandwich and keep those calories for the cake.

midwife
06-25-2009, 09:42 AM
A new day! Yesterday was not so great.

2.5 mile run
oatmeal, bb, pp.
cc, peach
ham sandwich
turkey, laughing cow, peach
ground turkey, chile, veggies
1 hr gym
lots of water
today's weight: 164.5 redline weight 156. Preferred weight 153. Yikes!