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.
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.
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.
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
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
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.
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.
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)
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):
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, 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!
Last edited by Platinum; 06-08-2009 at 05:15 PM.
Reason: update