05-11-2009, 08:35 PM
#1
No description available.
Thread Starter
Join Date: Aug 2004
Location: Bat Country
Posts: 6,915
5/11-5/17 Weight lifters' food/exercise accountability
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
05-11-2009, 10:46 PM
#2
Ilene the Bean
Join Date: Jan 2001
Posts: 11,538
Quote:
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...
Last edited by Ilene; 05-11-2009 at 10:46 PM .
05-12-2009, 01:35 AM
#3
Working My Way Back Down
Join Date: Aug 2004
Location: Alaska
Posts: 4,982
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.
05-12-2009, 08:47 AM
#4
No description available.
Thread Starter
Join Date: Aug 2004
Location: Bat Country
Posts: 6,915
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<
05-12-2009, 10:17 AM
#5
Senior Member
Join Date: Dec 2005
Posts: 508
S/C/G: 270/157/160
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
05-12-2009, 08:12 PM
#6
Senior Member
Join Date: Dec 2005
Posts: 508
S/C/G: 270/157/160
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.
05-12-2009, 09:05 PM
#7
Working My Way Back Down
Join Date: Aug 2004
Location: Alaska
Posts: 4,982
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
05-13-2009, 08:47 AM
#8
No description available.
Thread Starter
Join Date: Aug 2004
Location: Bat Country
Posts: 6,915
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
05-13-2009, 09:15 PM
#9
Senior Member
Join Date: Dec 2005
Posts: 508
S/C/G: 270/157/160
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!
05-14-2009, 08:42 AM
#10
No description available.
Thread Starter
Join Date: Aug 2004
Location: Bat Country
Posts: 6,915
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!
05-14-2009, 09:07 PM
#11
Senior Member
Join Date: Dec 2005
Posts: 508
S/C/G: 270/157/160
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
05-16-2009, 04:58 PM
#12
Senior Member
Join Date: Dec 2005
Posts: 508
S/C/G: 270/157/160
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
05-17-2009, 08:15 PM
#13
Senior Member
Join Date: Dec 2005
Posts: 508
S/C/G: 270/157/160
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
05-18-2009, 01:43 AM
#14
Working My Way Back Down
Join Date: Aug 2004
Location: Alaska
Posts: 4,982
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.
Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
All times are GMT -4. The time now is 10:45 PM .