Wt Trainer Food/Exercise 4/27-5/3
 

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

excuse the lame thread title....I'm a bit sleepy!

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.

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.

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...

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:

OT, but my DH would do just as yours, Pat, except the "make a huge amount of something" part. :)

Be strong,
Kim

POP again today :carrot:


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

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.

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

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.

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)

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

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

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)