[midwife]

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]

Originally Posted by midwife

Hi all!

Hope your weekend was more on plan than mine was!

NOPE

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]

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.

[midwife]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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.