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

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Old 07-26-2004, 02:45 PM   #1  
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Default Daily Diet and Excersise Log 7/26 to 8/1

Hi guys.
I have taken the liberty of starting a "Diet and Excersise Log" thread to help with my commitment and create accountability. I will log it good or bad...
This will just be a place to Food and Excersise. and I will still use the LWL weekly threads for all other posts. Feel free to join in if you care to.
I am on the first day of my new diet.
Tonight is Biceps, Triceps, Abs and Calves.
So far...* No condiments unless specifed.
6:30am
1/2 cup slow cook Oats w/ 2 packets splenda. 1/2 cup Strawberries and Blueberries
Black Coffee

9:00am
1/2 serv Protein Shake (Champion Whey)

10:30am
3 oz Roast Chicken (no Skin), 1/2 cup cooked Broccoli and Cauliflower (w/S&P),
1/2 (about 3oz) cooked sweet potato

12:00
I am getting ready to have another 1/2 serv Protien shake...

More Later
L2L
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Old 07-26-2004, 07:46 PM   #2  
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L2l -- great idea! I love to read what everyone else is doing.

My food is all in Fitday, like Mel's and Ilene's: http://www.fitday.com/WebFit/PublicJ...l?Owner=mheinz I generally write in a day's menu in the AM and revise, if necessary, as the day goes on.

Monday's Workouts -- I did two separate ones today -- I won't be in the gym for a week or two, starting this Friday, so am trying to seriously overtrain this week to make up for future missed workouts .

Legs (noon)
Squats -- 6 sets
Walking lunges (on the track) -- 3 laps w/weights, 3 without
Hack squats -- 3 sets
Extensions -- 3 sets
Leg curls -- 3 sets
Squats on the Bosu ball (weighted bar) -- 3 sets

Bi's and Tri's (4 PM)
Close grip bench press -- 4 sets
Rope pushdowns -- 3 sets
Superset -- bench dips/DB overhead extensions -- 3 sets
BB curls -- 3 sets
Rope hammer curls -- 3 sets
Hammer Strength machine curls, ending w/drop set -- 3 sets

and 6 AM cardio, of course -- ran a mile, 15 min. crosstrainer, 30 min. bike.
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Old 07-26-2004, 10:39 PM   #3  
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Meg: Thanks for posting your workout ! Helps to set the mood having company. You did cardio at 6am, weights at noon and then weights again at 4pm OK.....can I find a pile of sand to bury my head in please...
I am humbled. No joke. That is the kind of inspiration I came here for..
I will check out fitday..

Posted earlier...

So far...* No condiments unless specifed.
6:30am
1/2 cup slow cook Oats w/ 2 packets splenda. 1/2 cup Strawberries and Blueberries
Black Coffee

9:00am
1/2 serv Protein Shake (Champion Whey)

10:30am
3 oz Roast Chicken (no Skin), 1/2 cup cooked Broccoli and Cauliflower (w/S&P),
1/2 (about 3oz) cooked sweet potato

12:00
I am getting ready to have another 1/2 serv Protien shake...

More Later
L2L

to continue

1:00pm 3oz Grilled Salmon
1/2 cup Broccoli/Cauliflower
1 TBL Peanut Butter
also pack of vitamins and 1gm tab of glutamine

3:30pm Granita (Darn it!!!) drank half

3:40 "swole" preworkout supplement

Workout 3:45 to 5:15 (below)

6:00pm 5oz Roast Beef
1 cup green beans
1gm Glutamine tab

Planned for later (8:30)
SF, high pro yogurt and 1/2 cup berries

GYM
Biceps, Triceps, *Shoulders (missed shoulders Friday), calves, abs

Superset Db Curls and DB Overhead extensions
DB curls: 25'sX10ea 30'sX8ea 35'sX7ea
DB one-arm Overhead Tri extensions
20X12X12X12X12

Superset BB curls and Lying BB french presses
BB curls 60X8X7X7
Lying French Press (finished each set with close grip bench to failure)
60X12+benchX12+benchX12+bench

Superset Overhead Cable Curls and Tricep Cable Pressdowns
Overhead 2 arm cable curls 50X12X12X10
Tri Presdowns 55X14X14X12

DB Shoulder Presses 25'sX1430'sX10X10
DB side raises 20'sX10X9X6

DB Bent over rear delt raises
25'sX14X13X10

Leg Press for calves
290X18X18X16X16

Hanging leg raises (with straps)
25,20,18

and that will do it.
Just one workout for me per day
But my diet is improving!
XOXO
L2L
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Old 07-26-2004, 11:00 PM   #4  
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Today I went to the gym alone and did back....

3 sets tri-setted with pull ups, lat pull downs, one arm seated rows...Then I used a back machine can't remember for the life of me what the name of it was then I did another exercise, darn it all, I can't remember the name of that one either... Anywhoo the work out was good...

Then I went for a 20k bike ride....
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Old 07-27-2004, 07:52 AM   #5  
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Hey L2L! You can pull your head out of the sand! It's unusual for me to do two weight sessions in one day -- yesterday was an exception. My typical day is cardio at 6 AM and weights in the afternoon five days/week. Because I live so close to my gym, I can split it up into two workouts -- one cardio and one weights. I like early cardio because then it's over with for the day -- no excuses -- but it's not pretty! (hair sticking out, glasses on etc) Don't worry -- I'm no Superwoman by a looooong stretch!

One interesting development from yesterday -- despite three hours in the gym, my calories were fairly low for the day -- less than 1300. But I wasn't all that hungry when I went to bed -- just exhausted. BUT I started waking up around 1 AM and every 20 minutes after that starving hungry. Finally at 3:30 AM, I got up and made a bowl of oatmeal and PP, ate that and went back to sleep. I think it was all the exercise plus it being Leg Day that made me so hungry.

Cardio's already done for the day (only 40 minutes today -- legs are sore from yesterday). Chest workout later this afternoon. I'm going to go plan my day's menu in Fitday right now.

Ilene -- you are the of supersets, aren't you? Every time I see one of your workouts, they're all gigantic supersets! Efficient but wow! exhausting!
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Old 07-27-2004, 08:59 AM   #6  
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L2L- Meg's crazy.
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Old 07-27-2004, 09:08 AM   #7  
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I represent that remark!
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Old 07-27-2004, 12:14 PM   #8  
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Meg and Mel,
I checked out fitday! What a cool place. I think I will take advantage of it for tracking macronutrients more easily. I will continue to at least post my workouts here and possibbly both diet and workouts? I am already beginning to feel 'back in the groove'.
So far today.
6:30am
1/2 cup slow cook Oats
1 packet Splenda
1/2 cup mixed berries
1 egg cooked w/ non-stick spray and S&P
Black coffee

I am off and runnin'

Hey, what the **** is a Bosu Ball? Is it legal? Sounds painful....

Have an awesome day...
XOXO
L2L
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Old 07-27-2004, 12:18 PM   #9  
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Just read the thread on Bosu Balls....
Not sure if they have em at my gym? I'll have to find out..
L2L
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Old 07-27-2004, 12:32 PM   #10  
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Quote:
Originally Posted by Meg
I represent that remark!
Hey! I thought that was supposed to be "I resemble that remark".

Well my workouts would probably be incredibly boring to everyone except for me...but here's my weekly schedule.

Monday - back, cardio, abs
Tuesday - Chest, cardio, abs
Weds - legs, cardio
Thurs - bis/tris, cardio (PM: 1 hour Pilates class)
Fri - shoulders/calves, cardio, abs (+ 1 hr. Spinning class if time permits)
Sat - cardio, abs
Sun - optional light cardio, abs (PM: 1 hour yoga class)

Plus horseback riding around 2-4 times a week, depending...

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. At work, I eat a lot of cottage cheese and fruit, occasionally a chicken-breast sandwich on whole wheat or something like that...lately my evening meal has been chicken salad. (try not to yawn...) One of my hard and fast rules is NO DIET COKES DURING WORK - that way I get in my H20 during the day (I keep 3 24-oz water bottles filled up next to my PC).

Anyway...that's me in a nutshell...
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Old 07-27-2004, 12:52 PM   #11  
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Mrs. Jim
My diet is somewhat redundant as well, but if I am overwhelmed with choices I most certainly will overeat. It takes like 2 seconds for me to lose my resolve and 'give-in'. A big part of the reason I have 'planned' my diet. I am a person who requires structure (sadly) to be disciplined in this dept. I also don't drink nearly enough water. I have to work on that too.
Your workout doesn't look boring at all. Quite a bit of variety (at least compared to mine). I enjoy seeing what others are doing. It keeps the momentum going and *I* at least find it very motivating!!

I am getting ready to have my 'usual' high prot, SF Yogurt. It's almost 10:00am

XOXO
L2L
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Old 07-27-2004, 03:01 PM   #12  
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Quote:
Originally Posted by luv2lift
Mrs. Jim
My diet is somewhat redundant as well, but if I am overwhelmed with choices I most certainly will overeat. It takes like 2 seconds for me to lose my resolve and 'give-in'. A big part of the reason I have 'planned' my diet. I am a person who requires structure (sadly) to be disciplined in this dept. I also don't drink nearly enough water. I have to work on that too. IL2L
You ain't kiddin'. I'm having that problem right now...I'm in the middle of a meeting - I'm not an attendee, I'm the 'behind the scenes' person who makes sure everything runs right and the advance materials are edited and this and that. Of course, that means I also handle the catering...and our onsite catering department is VERY GOOD. To my credit, I do order 'healthy' stuff (yesterday we had 'southwestern chicken salad' which people could assemble themselves - today we're having roasted chicken breasts stuffed with spinach and ricotta, served with rice pilaf and mashed cauliflower, roasted veggies and a green salad ) the problem is I need to order CRAP along with it - some people can't function in meetings unless they have ready access to sugar and fat!

Fortunately all the BAD STUFF is in the meeting room. My strategy has been - when the meeting is over - I call the Ziploc Squad (about 7 admins who keep boxes of Ziplocs in their desks) to come clean out the leftovers, or I bring it over to the mail room to loud and lusty huzzahs!
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Old 07-27-2004, 03:24 PM   #13  
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Default Update!

From earlier posts:
A
So far today.
6:30am
1/2 cup slow cook Oats
1 packet Splenda
1/2 cup mixed berries
1 egg cooked w/ non-stick spray and S&P
Black coffee
B
I am getting ready to have my 'usual' high prot, SF Yogurt. It's almost 10:00am
C
12:15
3oz Roast Chicken
1/2 Baked Sweet Potato
1/2 cup Broc./cauliflower
sm can V-8

Mrs. Jim,
Putting me anywhere near a catering situation would be like designated an alcaholic to tend bar
Everyone would see finger swipes and bite marks on the dessert cart
that is the kind of strength I am really trying to build
I keep remembering "eat thoughtfully" as opposed to compulsively.......
XOXO
L2L
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Old 07-27-2004, 05:18 PM   #14  
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LOL...just now, after my group finished lunch (well about an hour ago) I sent the security guys in to 'eliminate' the desserts...and called the catering staff to clean up ASAP!

It's the offsite meetings that are REALLY bad - if you're on a diet, never EVER do a meeting at the Waldorf-Astoria...the best word for the catering is 'sumptuous'.
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Old 07-27-2004, 05:38 PM   #15  
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L2L -- I'm right there with you in having to plan my food for the day. I know I'm in big trouble if I find myself hungry and staring into the frig, figuring out what I can eat because I didn't plan and prepare food in advance. It ends up being too much or bad food (or both). I have to sit down in the AM and plan it out in Fitday (even though it sometimes changes as the day goes on).

Karen - glad you survived the lunch! It's almost physically painful for me to be around dessert buffets.

Back from my chest workout:
Smith machine bench presses
Incline DB presses
Flat and incline flyes
Decline DB presses
Little bit of abs

Food's all in Fitday.
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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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