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

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Old 07-27-2004, 05:54 PM   #16  
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Default About those omelets ...

So, Karen, when you say ...

Quote:
Originally Posted by MrsJim
As far as eating, I rely on my 'staples' pretty much. Like Fumento said: "Variety is the Spice of Overeating". My breakfast is always the same - oatmeal and eggwhite omelette.
... are you it's an eggwhite omelet made with oatmeal (a la BFL pancakes) OR are you having 2 different items? I'm always looking for new ideas. I eat a LOT of BFL pancakes, but I adore omelets. How do you fix yours? Anything in 'em?

rrg
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Old 07-27-2004, 06:28 PM   #17  
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Robin -- I believe that Mel is an egg white omelette queen also -- perhaps she'll stop in and tell you how she does them.
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Old 07-27-2004, 10:12 PM   #18  
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Quote:
Originally Posted by Airegrrrl
So, Karen, when you say ...



... are you it's an eggwhite omelet made with oatmeal (a la BFL pancakes) OR are you having 2 different items? I'm always looking for new ideas. I eat a LOT of BFL pancakes, but I adore omelets. How do you fix yours? Anything in 'em?

rrg
I used to do the pancake thing but that became too labor intensive, especially when I started making Jim's breakfast at the same time (he used to eat at the cafeteria at work...but it's cheaper and better for me to cook him breakfast - BTW he has two piece of lean Jones ham (the round kind), 2 eggs overeasy (fried in nonstick spray) and two pieces of rye toast with sugarfree jam. Plus a very small glass of OJ with his multivitamin

In my omelette, which is actually 1 whole egg + 5 whites, I'll sprinkle a tiny bit of fatfree cheddar cheese shreds, just as a condiment, ya know?
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Old 07-27-2004, 10:39 PM   #19  
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i wish i had the wherewhithall to plan my meals in advance but i usualy have to same breakfast everyday so this is what i do
mon-fri:
breakfast: 3/4 cup just right
fruit on top either: banana, strawberries or blueberries
1/2 cup soy milk mixed with 1 serving of chocolate protein powder poured on top
lunch: 1.5 cup v8
changes: but often 1 or 1/2 can of tuna mixed with low cal thousand island dressing and wholewheat bread or mixed with chickpeas and corn and cucumber
supper: always different. i'm into one pot meals. often chicken with vegetables or small steak with veggies

weekends are different but i always have a smoothie in the morning
smoothie: 1 cup soy milk
1/4-1/3 cup blueberries
4 oz strawberries
2 servings of protein powder
sometimes i add: banana or honeydew melon, cantalope
work out: pretty much always the same
mon-fri: bike to and from work about 10 min each way
mon: lower body
sqauts: 35lbs 3x15
ham curls 25lbs 3x 15
bosu squats with 10lb ball 3x15
rear standing leg extentions (i don't know what to call them) 3x15
side to side obliques 20 lbs 3x 15
cardio: treadmill: jog (5mph)/walk(3mph) 30 mins or jog on track 30 mins
tues: lower
bench press 35lbs 3x15
lat pull down: 60lbs 3x15
seated row: 45 3x15
superset 3 sets: curls 10lbs x15
tri extensions 8lbs x15
shoulders 5lbs x15
cardio: crosstrainer 30 min hill level 2 prog 55-60rpms
wed: legs or off
thurs: running group 30 min run
fri: yoga or upper bdy
sat: i should do something on sats but haven't yet, probably biking would be good
sun: walk/jog for 30 mins
the weight workout last 1 hour. i'm open to suggestions but don't want to go more than 1 hour.
so there it is in less than a nutshell

good work ladies
gen
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Old 07-28-2004, 10:50 AM   #20  
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I figured I'd reply to this thread, too... will help keep me honest . I've been using FitDay for a week or so now to track food. Wow, is it shocking to see those calories add up with the "little things" like half & half in coffee, etc.!

This morning's workout was good and much-needed, as I've been traveling the past two days without access to my gym (and eating like crap). I realize how much I miss it when I travel!!! Next time I think I might take my jump rope so I can do *something* in the hotel room.

Cardio:
Elliptical X-trainer 30 minutes 60-65 RPM
Stairmaster 10 minutes Level 4 (kicks my a**!)

Upper body strength training:
Lat pulldown 75 2x12
Seated biangular lat row 75 2x12
Incline chest press 60 2x12 (weak today, had to reduce weight to 45)
Pec Deck 62.5 2x12
Seated Dip (Tris) 90 2x10-12
Upper back thingy with pulley (can't remember what it's called!) 50 2x12
Dumbells - concentration curls 12 2x12

(p.s. I'm not sure if this is a balanced/challenging enough upper body workout or not--it certainly feels challenging enough!--but if anyone wants to critique, I'd be thrilled! I'm still a newbie with this!)
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Old 07-28-2004, 01:36 PM   #21  
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Robin Long time no see!!

I just had an omelette for lunch, it has become a staple as well.... For breakfast I just spray the pan with butter flavoured Pam then just pour 1/2c. eggwhites, I buy mine in a carton, With S&P... I have my oatmeal on the side... My oatmeal consists of:
1/2c. dry oatmeal
1c. FF soy milk
1tsp Udo's
1tsp ground Flax
Splenda to taste... I let it sit while the egg is cooking, I eat the egg then the oatmeal... A friend just gave me a recipe and it's very similar to mine but she adds sunflower seeds and almonds... I've been doing it this way for the week but I find it very high calorie and fat and I only add .25oz of seeds and 5 almonds... but it makes it quite tasty. She also lets it sit in the fridge overnight... which I haven't tried yet because I always FORGET and I don't like going in the kitchen at night because it makes me hungry and want to eat...

For lunch today I had an omelette but since I had more time I sprayed the pan then added sliced green onions and 3oz sliced new potatoes... let them brown then flipped them over then added the egg whites, let all that set for a while then flipped the omelette... added S&P... it was pretty darn good!!!

Well off to the gym... TTFN
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Old 07-28-2004, 02:06 PM   #22  
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Default Checkin' in...

Hi guys,
Tio finish up yesterday:
I had
3:00PM 2 TBS PB (I sho do Luv me sum PB!)

4;00pm "swole" pre w/out Supp.

workout 4:00 to 5:15 see below

6:00Pm
3 oz Roast Chicken
Chopped Tomatoes, onions,
fresh garlic and oil(olive)&vinegar dressing bad breath=tasty food!
2 slices Mozzarella


8:15
8oz plain Yogurt
1/2 mixed berries
1 pkt splenda

I am also keepin' track on Fitday and well.... um....let's just say my concerns about not getting enough calories have been thoroughly squelched.
I flatter myself indeed...........

Last night at the Gym
Back, Low back, Traps, Calves, abs

Hammer Strength Iso Low rowe
90X14 140X9X8X7

Hammer Iso High Rowe
180X6 160X10X8

Straight arm Cable pulls for lats (like your doing tri ext's except your arms are straight and you come up much farther)
80X12 85X12X8

Hyperextensions w/ weight plate
35X12X12X10

DB shrugs
55X16X15X14

Db calf raises
50X16eaX15eaX14eaX10ea

Roman Chair for abs
20,16,16

For the first time in awhile I could have stayed and done another workout! WooHoo! What stable Blood sugar and adequate Protein will do fo ya!!

So far this morning

7:00am
1/2 cup oatmeal (what was barely left after I dumped the whole container on the floor w/ 1 pkt Splenda
4oz Protein Shake

8:15 NF Mocha (Oh goodness I have a terrible coffee habit!!! I mean those girls WORRY if I don't drive through there...
I repent...This is going to be the HARDEST for me)

10:00
2oz chicken

More later
Hey, I luv all you guys! I'm so glad your there!!
Blessings
XOXO
L2L
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Old 07-28-2004, 08:56 PM   #23  
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Quick update

12:00pm
Lean Cuisine (Steak Portabello)
I am tryng to get away from the frozen meals, but I still have a few laying around yet.

2:30
1oz Turkey
2TBL PB
1 slice cheddar
Tea

4:00PM
Tea

I am feeling kinda 'snacky' that heppens to me about once a month...

I read in "The Perricne Prescription" that coffee causes increased levels of cortisol which in turn causes you to go into a catabolic state!!
Say it isn't so!! Coffee is 'eating' my muscle?!!
ARGH!!
I need to hear some inspirational stories from some of you who have quit a caffeine addiction

XOXO
L2L
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Old 07-28-2004, 09:06 PM   #24  
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'Fraid I can't help you with quitting caffeine since I pretty much exist on it ... but I can tell you that I drank buckets of coffee and diet Coke the year that I managed to lose 132 pounds of fat and still gain 10 pounds of muscle. So, for me at least, caffeine didn't eat my muscle or stall my fat loss.

Wednesday's Workout
AM cardio -- 20 min crosstrainer, 30 bike
PM -- Back Day
lat pulldowns
DB pullovers
bent over BB rows
biangular row machine
assisted pullups

Food's in Fitday -- did OK until dinner, when I caved and ate what I made for DH instead of fixing my fish separately.
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Old 07-28-2004, 09:47 PM   #25  
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Hey Gang

Boy, does it feel good when you have a perfect 100% day food and exercise wise!! It sure makes me wonder why oh why do I ever ever fall off the wagon?! But I guess life gets in the way!

M1
oatmeal
eggwhite
M2
omellette
3oz potato
M3
whey protein
strawberries
M4
3oz salmon
3oz potatoe
2c yellow&green beans
M5
whey protein mixed in yogurt

I went to the gym with DS we worked UB... we did 2 exercises/body part/ 4 sets... I think DS will have some soreness tomorrow (hehehe... wicked laugh ) , + 2 mile run ....

T'was a very good day indeed....TTFN

Last edited by 3fcuser1058250; 07-28-2004 at 09:58 PM.
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Old 07-29-2004, 12:44 PM   #26  
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Default Happy Thursday!

Toi finish out yesterday...
I made myself grilled salmon and stemaned broccoli for dinner. We were all eating outside because it was so beautiful. I thought hubby had already put the dog in her pen so could eat and I left my food on the table for a moment to get my water and Betsy (our lab) ate it
I ended up eating a taco (what everyone else is having) and following it up with a few bites of ice cream.
Dh says he wants tyo take Wed's off for the summer (from the gym) to spend more time with the kids. We will do the same volume just condense it. So my workout consisted of floating on my air mattress with a towel on my face

Back on track today and back to the gym tonight

7:00am 1/2 cup oats w/ splenda
1/2 cup mixed berries
1 poached egg
black coffee (I am a ZOMBIE) without it..

Lanaii: I am going to have to try the Yogurt/protein thing...

Meg: Don't worry about not helping wiht the caffeine thing. Actually your story is MORE inspiring. Maybe I can get away with a cup a day...
More later
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Old 07-29-2004, 03:27 PM   #27  
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Default Update...

Posted earlier
7:00am 1/2 cup oats w/ splenda
1/2 cup mixed berries
1 poached egg
black coffee (I am a ZOMBIE) without it..


11:30Pm
3 oz Roast Turkey breast
1/2 c broccoli
3oz sweet Potato
Sm can V-8

Also I forget to post that I take a 1gm capsule of L-Glutamine 3 or 4 times a day and I take a Multi-Pack of Vitamins in the morning
Tonight is LEGS!! and I am going to train them like I'm saving a baby from a fire!

XOXO
L2L
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Old 07-29-2004, 11:15 PM   #28  
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Today I did LEGS

Tri-setted: 4 sets/10 reps
Squats - 45#, 95#, 105#,135#, leg curls 20# 30# 40# 40#, leg extension 45#,60#,75#,90#

Super-setted: 4 sets/10 reps
Lunges on that bosu ball with step ups holding 15# db

Super-setted:
Abductor and adductor machines very low weight 50# and 30 reps.... 3 sets

Meals:
1. Oatmeal and eggwhites
2. Salad with 1 egg, ham, turkey, olive oil.... 5 french fries from the kids we were at a restaurant...
3. 3 oz chicken, green & yellow beans, 2 oz potatoe, yogurt
4. Yogurt

Evening Bike ride -- 17K...

PS: Yes, Meg I do love super setting, it's quick and efficient and gets me out of the gym sooner...

Last edited by 3fcuser1058250; 07-29-2004 at 11:18 PM.
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Old 07-30-2004, 11:57 AM   #29  
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Default Happy Friday!

For dinner last night I had
4oz Baked Salmon fillet
1/2 cup Broccoli
4oz Sweet potato

at 8:30pm I had a plain yogurt

Legs at the Gym

Squats barX20 135X15 180X12 210X9 190X10(X8-drop to bar only X16)
Standing leg curls 65X15eaX13eaX10eaX8ea
Good Mornings 60X15X15X14X13
Hanging Leg Raises 26,22,17,14

7:00am
1/2 c oats w/ 1tsp PB and splenda
1 poached egg
Coffee

More later
Have an aweosme day!:CB:
XOXO
L2L
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Old 07-31-2004, 11:36 AM   #30  
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Update
Friday
Went to Terryaki and had King pau Chicken. Wasn't wahat I had planned but IO have goofed up worse...

Gym
Chest, Shoulders, calves, abs

Flat DB Press 30'sX18 40'sX14 50'sX10X8
Inc DB Press 40'sX8X8X7
Dec DB Press 45'sX8X8X7

Trisets for shoulders:

Cable side delt raise 25X8ea 20X11eaX10ea
Cable Front delt raise 25X8ea 20X10eaX9ea
Bent Over rear delt cable raises (both arms at the same time)
15X8X7X7 drop to 10X5

FW Leg Press for calves
290X26X19X18X18X16

Ab machine
90X22X16 80X18X16X14

Nothing planned for Sat and Sunday...
Take care guys!!
XOXO
L2L
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Weekly Diet and Excersise Log for 9 Aug to 15 Aug... 3fcuser1058250 Weight and Resistance Training 5 08-10-2004 01:49 PM
Weekly Diet and Excersise Log for 8/2 to 8/8! luv2lift Weight and Resistance Training 17 08-05-2004 08:39 PM


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