3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Weight and Resistance Training

Weight and Resistance Training Boost weight loss, and look great!

20 - 26 Apr -- Lifters Meals/Workout Accountability

Reply
 
Thread Tools
Old 04-20-2009, 08:48 AM   #1
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,766

S/C/G: 165/149/140

Height: 5'3"

Default 20 - 26 Apr -- Lifters Meals/Workout Accountability

*I* Ilene, had a POP weekend ........

Now, on with the week in the same manner...

Ran yesterday and will run today and hit the gym...
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 04-20-2009, 08:50 AM   #2
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,766

S/C/G: 165/149/140

Height: 5'3"

Default

Ooopps, how's everyone else doin'???


NEXT !!
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 04-20-2009, 10:49 AM   #3
Member
 
Join Date: Apr 2009
Location: Boston MA
Posts: 44

S/C/G: 152/141/132

Height: 5.4

Default

Hi Ilene

I fell of the sugarwagon in a major way this weekend (please tell me a 4 pound bump in the wrong direction on the scale is temporary....) so i am off for my run too!
linniet is offline   Reply With Quote
Old 04-20-2009, 11:11 AM   #4
No description available.
 
midwife's Avatar
 
Join Date: Aug 2004
Location: Bat Country
Posts: 7,346

Default

Linniet, sugar totally causes me to retain several pounds of water. Welcome!! Drink plenty and stick to plan today!

Thanks for starting the thread, Ilene. Congrats on the POP weekend!! That is AWESOME!!

Yesterday was ALMOST POP. I didn't pack enough food for my call at the hospital and I was up late waiting on babies and had some chips and queso. Fine calorie wise, but not so fabulous nutrition wise. I really need to go to the store today.

So far:
eggs, beans, mushrooms, red bell pepper, red chile and a little cheese.

That's all I got for the day so far. Tonight will be 1 hr weights and I might go for just a 2 or 3 mile run.....I'm sleepy from those babies. But always a joy and privilege.
__________________
"And that's how Beowulf rolls"~ my DD

Last edited by midwife : 04-20-2009 at 11:11 AM.
midwife is offline   Reply With Quote
Old 04-20-2009, 05:42 PM   #5
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,766

S/C/G: 165/149/140

Height: 5'3"

Default

Meals today:

1. Oatmeal, raisins
2. apple and pp
3. 1/2c rice, eggwhites, 1 egg, veggies
4. ground beef, rice, veggies

Going to the gym in a few minutes for cardio and weights
__________________
I l e n e
Falling down is not failure....Failure is staying down.


Last edited by Ilene : 04-20-2009 at 05:42 PM.
Ilene is offline   Reply With Quote
Old 04-20-2009, 06:04 PM   #6
PR 1 Mile: 9:44
 
dixied's Avatar
 
Join Date: Aug 2007
Location: Pensacola
Posts: 1,555

S/C/G: 200.5/160/130

Height: 5'-4"

Default

I wasn't POP, but for having a wedding to attend, and a cranky DH with a sinus infection bordering on pneumonia, I did pretty well.

Saturday I had 2 bite sized treats at the wedding, a mushroom stuffed ravioli and a crabmeat stuffed something. It was good, and I had the calories available, so I feel no guilt. My policy for special occasions is that I'm allowed to try foods I normally wouldn't eat IF I've never had it before, OR if its something truely special or seasonal, and then only in modest portions.

Yesterday was miserable, my throat is itchy and hot feeling. I lived on popsicles, everything else hurt. Today I've made better food choices, but I've also had 1/2 a bag of cough drops. I've been stuck playing receptionist doing 3 jobs while my two co-workers are out, so I can't be losing my voice or coughing into the phone. (I suffer sooo much for these people! )

It's almost time to go home, I had planned to do more cardio tonight, bt I might just go to bed early instead. Like at 6:30pm. That would be 10 hours of sleep. I did my upper body lifting this morning and then an easy mile on the treadmill.
__________________
1000 miles in 2010 - 7/1000
dixied is offline   Reply With Quote
Old 04-20-2009, 08:29 PM   #7
Senior Member
 
Depalma's Avatar
 
Join Date: Dec 2005
Posts: 508

S/C/G: 270/157/160

Default

I could use some accountability, so I'll join in.

Food
Meal 1: 2 hard boiled eggs and two Italian Style Chicken Sausage

Meals 2 and 3: 3 bags frozen stir fry veggies, 8 oz lean top round, 1/2 Jalfrezzi Curry Sauce (1/2 of total recipe each meal)

Meal 4: Turkey roll-up, low-carb flax-enriched lavash, romaine, guacamole, and taco sauce.

2 cups of coffee with sugar-free french vanilla coffeemate throughout the day.

Exercise:

Warmup (1 set of 10 each)
Shoulder dislocates
T-spine rotations
Bird Dogs
Reverse Crunch
Burpees
Overhead Squats with broomstick
Light kettlebell Sumo deadlift high pull
Light kettlebell swings
medball cleans
Alternating Lunges

Strength Portion:
Back Squats- 3 progressive warmup sets then 3 sets of 5

Circuit:
3 rounds (rest only when/if needed)
A. 10 pullups-went to band assisted at end of second round (I'm going to focus on pullups for the near future).

B. Incline Situps (30, 20, 10)

C. 12 Trap Bar Deadlifts

Didn't get around to foam rolling. Planning on getting in some static stretching before bed. I've really been neglecting both the rolling and stretching. Need to get on track with that.

Last edited by Depalma : 04-20-2009 at 08:48 PM.
Depalma is offline   Reply With Quote
Old 04-21-2009, 07:41 AM   #8
Mel
Senior Member
 
Mel's Avatar
 
Join Date: Sep 2001
Location: West Chester, PA
Posts: 6,963

Default

Depalma- On my first read through, I missed that you had halved the recipe for meals 2 and 3 and was thinking very evil thoughts about guys posting their food!

What is a shoulder dislocate- it sounds like something I try to avoid!
__________________
Falling down is not failure....Failure is staying down.
Save the Earth, it's the only planet with chocolate and wine.

It isn't about waiting for the storm to pass...
It's about learning to dance in the rain.

9 years at or under goal weight! Working Maintenance Everyday
Mel is offline   Reply With Quote
Old 04-21-2009, 09:14 AM   #9
Senior Member
 
Depalma's Avatar
 
Join Date: Dec 2005
Posts: 508

S/C/G: 270/157/160

Default

Shoulder dislocates, Shoulder dislocations, or you may know them as pass-throughs.

http://www.youtube.com/watch?v=33P5A...e=channel_page

I like to throw in one or two shoulder flexibility or stability movements into the warmup and I've been seeing Cheryl doing a lot of these in her Crossfit warmups and decided to start incorportating these more into mine as after I am satisified with my pullups, I'm hoping to hone in on a non-laughable overhead squat and right now, shoulder flexibility on these is a key weak point.

And yeah, it's two servings. Even I can't eat that many veggies at one time! That fills up an large wok. I'm two lazy to cook twice in one day.

Last edited by Depalma : 04-21-2009 at 09:31 AM.
Depalma is offline   Reply With Quote
Old 04-21-2009, 05:43 PM   #10
Mel
Senior Member
 
Mel's Avatar
 
Join Date: Sep 2001
Location: West Chester, PA
Posts: 6,963

Default

Thanks- I do know them as pass throughs, and for me, quite painful!
__________________
Falling down is not failure....Failure is staying down.
Save the Earth, it's the only planet with chocolate and wine.

It isn't about waiting for the storm to pass...
It's about learning to dance in the rain.

9 years at or under goal weight! Working Maintenance Everyday
Mel is offline   Reply With Quote
Old 04-21-2009, 07:24 PM   #11
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,766

S/C/G: 165/149/140

Height: 5'3"

Default

Wow, Depalma, you worked hard today in the gym...

1. eggwhites and oatmeal w/raisins
2. bran, yogurt, pp
3. extremely large salad, with everything but the kitchen sink in it, oatmeal and raisins -- I love oatmeal I eat it as a desert
4. chicken, ww pasta, peas, corn, no lo carb veggies, I forgot ...

5k run
workout from home... don't feel like going out tonight...I'm going to practice a routine that I will show a friend later on...
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 04-21-2009, 08:02 PM   #12
Senior Member
 
Depalma's Avatar
 
Join Date: Dec 2005
Posts: 508

S/C/G: 270/157/160

Default

Food:

Meal 1: 2 eggs, 3oz Salmon, 2 cups of green beans

Meals 2 and 3 (1/2 recipe each meal): 3 bags of stir-fry veggies and 8oz extra lean pork loin cooked in tiki masala curry sauce.

Meal 4: Same as yesterday, turkey, guac, romaine rolled up in a low-carb lavash

3 cups of coffee with tablespoon of SF French Vanilla Coffeemate between meals.

Exercise:

4 rounds of 1/2 mile run with 1/4 mile recovery walks. Trying to increase my 1/2 mile speed from putrid to pitiful.

Did the stretching before bed last night and plan for more tonight. Still haven't gotten around to foam rolling. Perhaps I'll get to it tonight.
Depalma is offline   Reply With Quote
Old 04-21-2009, 09:26 PM   #13
No description available.
 
midwife's Avatar
 
Join Date: Aug 2004
Location: Bat Country
Posts: 7,346

Default

Welcome to the thread, Depalma! I admit, I'm looking forward to hearing about your days. You seem to be a weight-lifting Jedi, always full of sound and specific advice!

Well, the good news is that the reeses pnb eggs are gone.

The bad news I'm sure you can guess where they went.

Today has been okay. I have a cold so I slept in rather than running, but it was the right thing to do.

1/2 bagel with laughing cow, protein shake
bagel, schmear of cream cheese (not my finest choice)
turkey sandwich, carrots
chicken, broccoli, laughing cow, strawberries
ground turkey over zucchini with a small amount of beans.
__________________
"And that's how Beowulf rolls"~ my DD
midwife is offline   Reply With Quote
Old 04-22-2009, 08:59 PM   #14
Senior Member
 
Depalma's Avatar
 
Join Date: Dec 2005
Posts: 508

S/C/G: 270/157/160

Default

Quote:
Originally Posted by midwife View Post
Welcome to the thread, Depalma!
Thank you

Quote:
I admit, I'm looking forward to hearing about your days. You seem to be a weight-lifting Jedi, always full of sound and specific advice!
Well, I'm glad someone finds my babbling at least a little helpful.


Anyway, still on plan. Even got some remedial foam rolling in last night.

Food:

Meal 1: 2 eggs, 3oz Buffalo-style chicken sausage, 20 asparagus spears

Meals 2 and 3 (half of total recipe each meal): 6oz chicken breast, 3 bags of stir-fry veggies, with a chinese style sauce concoction (1/2 cup of fat free chicken broth, 1/2 cup soy sauce, a couple of drops of sweetz-free, and a dash of garlic powder, blended together in blender and thickened with xantham gum) which sort of tastes like (to me anyways) a nice, thick, terryaki sauce.

Meal 4: The usual: Turkey breast rolled up in low carb lavash bread with guacamole and romaine with some taco sauce. Still haven't gotten tired of this even though I eat it about 5 nights or more a week. I only tried guacamole for the first time a few months ago. Boy, I didn't know what I was missing. It is now my healthy fat of choice.


Exercise:

Warmup (1 set of 10 each except where noted)
Scapular wall slides
T-spine rotations on foam roller (4 rolls each segment)
supine bridges
swiss ball reverse hypers
burpees
Overhead squat with broomstick
Light KB sumo deadlift high pull
Ligh kettlebell swings
Light hang cleans
Kneeling hip flexor stretch (3x15 seconds per side)

Strength:
Bench Press
warmup sets of 5 reps at 40%, 50%, and 60% of 1RM then
1x5 @75%, 1x5@80%, 1xas many reps as possible (7)@85%

Circuit: 3 rounds rest only when needed
A:Pullups x 10 (went to band assist in 2nd round again, but got one more rep unassisted)
B: Ab wheel rollouts x 20, 15, 10
C: Dips x 10

Hope to get some stretching and perhaps some foam rolling in before bed.

REST DAY TOMORROW!

Last edited by Depalma : 04-22-2009 at 09:00 PM.
Depalma is offline   Reply With Quote
Old 04-22-2009, 09:36 PM   #15
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,766

S/C/G: 165/149/140

Height: 5'3"

Default

Depalma, I love your babbling too , you're always very informative... You deserve that rest day that's for sure ...

Today was my free day, food was not good and I didn't exercise either
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


All times are GMT -4. The time now is 10:05 AM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2