C1W1D7
End of challenge week 1 (of 11)!

SW 137
CW 134
GW 127
lbs lost 3
lbs to goal 7

meals:
raspberry protein oatmeal
string cheese, dannon light and fit carb control smoothie
red beans, rice, kale, ground turkey
broccoli cheddar tuna
bbq chicken breast
*superbowl party - two small oatmeal raisin cookies, one piece of superbowl cake, roast beef and turkey from sandwich, veggies, 2.5 lite beers ack.*

nutrition cal/%C/%P/%F
today: 2300
for the week: avg 1549/43/27/28
(I need to replace a little fat with a little carbs... but I did mix up my walnut salad recipe by putting in 2tbs of dressing instead of one in the pursuit of healthy fats - but that much dressing made everything slimy and icky -- never was one for dressing, much - don't even put any gravy on mashed potatoes.)

exercise:
cardio today - 10 min run before deciding 'it's too freakin' cold still' (20 F) and also not liking having to run in the middle of the road due to mountains of melting snow on sidewalks becoming icy water slicks along the sides of the road.

40 min DDR2Max

program changes, reflections on the week:
Good start - -3pounds! I'm guessing my "real" starting weight was 135, the rest a little water bloat. But that said, I'm down one good pound!

Due to my trainer creating a 3 day split program for me, I've had to change up my exercise schedule.
I've also had to face the reality that I'm not going to get anything in but core training on M,Th due to working all day long, snow 2 feet high in the yard and on the sidewalks, and living on the second floor (very DDR unfriendly).

New workout schedule:
Mon: yoga DVD
Tue: weights with trainer
Wed: 45 min + gym cardio and abs
Thurs: yoga DVD
Fri: 30 min gym cardio + weights
Sat: weights am, gym cardio or home yoga pm
Sun: (gym closed) DDR or running

Body Composition:
I plugged my measurements into mybodycomp.com - they came up with 31% fat for me! ARGGHHHH. These fat measurement tools are always very unflattering - especially since I'll see women in magazines or on fit TV who seem maybe twice as heavy as I am with 22-25% body fat. I find 31% hard to believe - you can count my ribs, you can see my abs and I have definition in my quads. Mybodycomp can suck it. Heh.

C1W1D6
CW 134
GW 127 by April 15

meals:
raspberry protein oatmeal
yogurt, string cheese (PWO)
tuna cheddar broccoli
turkey taco salad
bbq chicken breast, one lite beer, 1 handful chips
nsafudgsicle, sf popsicle
?

nutrition: cal/%C/%P/%F (goal 1500/50/30/20)

1530 49/30/21 not bad :)

exercise:
weights at gym in am, yoga pm
cardio machine 10 min warm up (elliptical with arms)
trainer day 2 split - legs and shoulders
wall squats with balance ball AND balance pads - 15X12X3
lunges onto bosu ball - 10x12x3 each leg
leg lifts each leg straight, 45 pike position, 90 pike position, 12 each position per legX3 (that's 216 leg lifts!)
balance ball shoulder moulders 12X3X3 (yes, three pounds. It's basically a lateral to a front deltoid raise and back again)

yoga DVD

musings:
I'm still cheating quite a bit, but the scale is moving in the right direction. And if I don't cheat now, I'll have nowehre to go when it stops moving. Right? Right?

I'm not sold on the value of 216 leg lifts, but I will follow my trainer's advice and do them anyway. Humility, baby.



recipes:
raspberry protein oatmeal
1/2 cup quaker oats
1/2 cup skim milk
1/4 cup ff half and half
1/2 cup frozen raspberries
1/6 cup fiber one cereal
1 scoop unflavored trader joes milk and egg protein powder
teeny drizzle of honey

mix everything except honey and stir WELL. Nuke for 2.5 minutes. Add teeny drizzle of honey (and I'm talking 1/2 tsp here!) to the top. Good stuff - between the ff half and half,the raspberries, and that little burst of honey, this is real creamy berry taste yumminess.

The breakdown is not BFL legal (56/27/17) but is good if you're going for 50/30/20. Gram-wise it works out a little better - 53 g carbs, but I count 12 or so grams of fiber in there (good old fiber one cereal, raspberries, and oatmeal!). Protein is 22 grams.

C1W1D6
CW 134
GW 127

meals:
kashi golean crunch with protein milk, fiber one
string cheese, yogurt
cajun broccoli rice
apple
raspberry protein shake, string cheese, one lite beer
tuna with cheddar broccoli and rice, nsafudgsicle


nutrition: cal %C/%P/%F
1472/47/30/18

exercise: cardio and weights
2 mile run on treadmill
Day 1 of trainer split
machine chest press drop sets 55/12+40/12, 55/10+40/10
incline dumbbell flies 15X12X3
triceps overhead rope extension drop sets 30/12+20/12, 30/12+20/10, 30/10+20/8
triceps extension on ball 10X10, 8X8, 8X8
ssttrreettcchh

thoughts:
whoa. I pretty much smoked my triceps on that first extension exercise. I can't remember the last time I had to use less than 10 pounds for anything except rotary cuff stuff.

Yogurt sure does taste GOOOD after a weight workout. Yum.

recipes:
Tuna with cheddar broccoli and rice

2 cans light tuna, drained
1 packet lipton rice sides cheddar broccoli flavor
1/3 large bag of frozen broccoli
dollup of olive oil (3/4 tbsp)
2 cups water

bring 2 cups water+olive oil+packet to boil
add frozen broccoli, stir, bring to boil
turn heat to low, cover and simmer 7 min
turn off heat, add tuna, stir

makes 5 servings - a bit salty so consider adding another 1/2 cup dry quick cook rice and doubling the broccoli and tuna for 10 servings. Three cans of tuna would make the ratios pretty much BFL clean for the current recipe.

203 calories, ratio 56/28/17

C1W1D5
CW 134
GW 127

meals:
kashi golean crunch with protein milk, fiber one
orange, string cheese, yogurt
cajun chicken with broccoli
gingerbread cookie
walnut salad
cajun chicken with broccoli
2 fudgesicles

nutrition: cal/%C/%P/%F 1448 46/27/27

exercise:
yoga DVD

musings: still too much fat - the walnut salad I made is a little fatty with the walnuts and the dressing - but it's all good for you fat, so I'm not gonna sweat it too much.

C1W1D4
CW 135
GW 127

measurements:
waist: 29
thighs: 22
arms: 11
hips: 39

meals:
chocolate protein oatmeal
yogurt + string cheese
turkey taco salad
apple
dinner out - cheat meal - 2 glasses red wine, mashed potatos, carrots, flank steak, chocolate mousse

cal/%C/%P/%F: 1838 36/21/35 (steak and mousse!)


exercise:
gym cardio and abs
30 min interval elliptical
15 min treadmill walking at 4% incline
3X30 ball crunches arms extended
3X15/15 ball side crunches
3X5 ball pikes
cal: 350

day's musings:
Hard work makes me feel better. My muscles feel good, too. I seldom go out to eat - maybe once a month? Last time was about a month ago, almost exactly, with the neighbors. So when I do, I don't like to just pick all the healthy stuff. It will be a cheat meal.

Will just have to keep tonight's intake in mind at the Superbowl party on Sunday - so no mindless munching then. (!!)

C1W1D3
CW 135
GW 127 April 15 2005

meals:
chocolate protein oatmeal
asian rice with shrimp, cabbage, and broccoli
apple + string cheese
PWO raspberry protein shake
turkey taco salad
no sugar added fudgesicle
ff columbo yogurt

cal/%c/%p/%f
1490 43/32/24

exercise: strength w trainer
demonstrations of 3 days worth of exercises - one set each, not sure if I can remember them all, but...
run 1 mile treadmill warm up
rotary chest press machine drop set
incline chest flys
cable triceps overhead drop set
ball triceps extensions
ball lateral to front raises
"crossover" cable biceps curls
cable biceps "21"s
ball cable lat pulldowns drop set
assisted pull ups
ball and bosu pad squats
bosu ball lunges
leg raises (36 each leg! ack)
ball crunches with arms extended
side ball crunches
ball pikes - feet to hands and back again


areas to improve/thoughts:
whew, I'm worn out. + I had to add extra food to my plans just to come up with 1500 calories (the raspberry protein shake is very filling, and I'm stuffed right now).

I'm sure I'll be hungry for the turkey taco salad tonight, though.

oh, and calculated my BMR + activity level again - looks like to maintain at my activity level, I need 2073 calories a day. So at 1500 calories, I ought to be losing about a pound a week. (which matches dietpower's assumption of 1250+250 per day of exercise, to lose about 10 pounds in 11 weeks). Good to see we're all on the same page here.

C1W1D2
SW 137
CW 135
GW 127 by 4/15/05

Meals:
protein oatmeal + Fiber One
columbo ff yogurt + string cheese + orange
asian rice and shrimp with broccoli and cabbage
walnut salad
cajun chicken rice and broccoli
no sugar added fudgesicleX2, string cheese

exercise:
yoga - journey into power vol 2 100 cal

Nutrition: cal/%C/%P/%F
1532 44/30/26

areas to improve:
actually my ratios were good today - felt a little weak during the yoga, though, but it's a tough dvd for me... I'm starting to lose, and tomorrow is my first session with the trainer! Yee hah.

Recipies for today -

protein oatmeal
1/2 scoop trader joe chocolate protein powder
1/2 cup skim milk
1/2 cup quaker oats
1/4 cup ff half and half
1/4 cup fiber one
Throw in bowl, stir well and microwave for 2.5 minutes. It's 315 calories and 56 grams of carbs (20 grams protein, but I need to get a better protein powder too for more bang and less sugar), but it keeps you going all morning. And the carbs are almost all beautiful healthy fiberous carbs.

C1W1D1
12 week challenge - cutting

Goals: lose 5% body fat, lose 10 pounds of fat
Fit comfortably into 4/6 clothing
eat 50/30/20

CW 137
GW 127

Meals:
cajun rice sides with chicken and broccoli
trader joes rasp nonfat yougurt and string cheese
asian rice sides with shrimp
doritos (boo)
walnut salad

Exercise:
30 min DDR2Max, all heavy, 300
30 min yoga (baptiste journey into power vol 1), 80

Nutrition breakdown Cal/%C/%P/%F
1557/42/23/35

how to improve:
just say no to doritos
a lot of the fat was walnuts - healthy omega 3!

took before pictures - need to do measurements also.