C1W2D7
End of W2! (of 11)

CW 133 (finally. I hate scales)
GW 127

Meals:
raspberry protein oatmeal
yogurt and granola and strawberries
lean beef, mushroom, pepper, cabbage, brown rice stir fry
lipton pasta sides chicken broccoli with broccoli and chicken
sf jello, cottage cheese

nutrition: 1649 50/31/19
yee haw - finally got some ratios right...

exercise:
90 min boot camp class at downtown gym yeah baby


musing:
Well, I'm still slowly losing - but should ratchet down the calories more to keep it up. I haven't really been doing 1500 a day, obviously - more like 1800, but that's been okay. No need to shut down the metabolism fatster than I need to. However - I won't continue to lose for very long at 1800. So.


The boot camp class kicked my butt. 60 min of high impact cardio followed by light weights and core moves with a bosu ball - we were doing leaps off the ball, and then leaps on. Then we turned the bosu over and did balance moves on it. It was super.

C1W2D6
CW 134
GW 127

bonus points: resisted those devilish temptresses, the Girl Scouts

meals
raspberry protein oatmeal
mixed berry chocolate protein shake
lean ground beef stir fry
turkey mushroom sweet pepper
walnut salad
piece of Mr. Bisous' pizza

nutrition: 1658 41/29/30
I'm in the zone - heh.

exercise:
7 min treadmill warm-up
ball cable lat pull-down drop sets 100X12+90X12, 100X12+80X12, 100X12+80X10
assisted pull-ups 80X8X3
back extensions 100X25X3
biceps "21"s 22.5X21X3
cable biceps curls 12.5X12x3
streeeetch

yoga dvd (pm)

week in review - diet was for the most part a recipe for maintenance... calories/macros averaged over past 7 days -
1883/48/26/27
fat was high because of the ground turkey - it was the protein in most of my meals due to a 2 for 1 sale...

exercise was good, though. I'm still fighting the cardio demons, but will continue to work on that.

Recipes:
lean ground beef stir fry - serves 6
each serving cal 229, carb 22g, protein 17g

ingredients:
1/2 pound ground beef
1 big package sliced baby bella mushrooms
1/2 cup brown rice
1 big package of cole slaw makings
1 green pepper
6 egg whites
1/2 tbs sesame oil (tastes best, but any vegetable oil is fine)
pepper, lite soy sauce to taste.


1. cook 1/2 cup (dry) brown rice per package directions

2. sautee a large container of sliced baby bella mushrooms, one chopped green pepper, and a 3 cup size sack of cole slaw makings (no dressing) - basically shredded cabbage and a few shredded carrots together with lite soy sauce and 1/2 tbs sesame seed oil. You will need a large pan for this.

3. brown 1/2 pound 93% lean ground beef, let drain, rinse pan and then make 6 scrambled egg whites, add beef back to egg white pan, stir around, and plop on top of cabbage mixture when done. Add rice and you're golden. Yum.

C1W2D5
CW 134
GW 127

meals:
chocolate protein oatmeal
pwo chocolate raspberry protein shake
(completely spaced on bringing any food to work with me so skipped lunch and 3pm)
turkey taco salad
string cheese, apple

nutrition:

exercise:
2 mile run on treadmill
lower body and shoulders:
ball squats 40X12X3
bosu lunges 20X12X3 each leg
hamstring ball curls 12/3
leg lifts 216!
shoulder moulders 4x12x3
stretch

musings: had an awful cheat last night - a little bag of doritos. MUST reign in the cheating, or I'll stop losing. I have stopped losing, actually, but I'm still within the curve of appropriate rate of losing, so must be patient and good to myself.

C1W2D4
CW ?
GW 127

Meals:
chocolate protein oatmeal
dannon light and fit carb control yogurt, string cheese
turkey, mushrooms, and sweet pepper
apple, yogurt
turkey taco
2 sf popsicles

1550 29/34/37

exercise: nothing, nada, zilch

barely any carbs! That turkey mushroom meal is not a keeper - too much fat. Who knew ground turkey had so much fat?

C1W2D3
Mood:  don't ask
CW 134
GW 127

Meals
raspberry protein oatmeal
yogurt
turkey taco salad
cheddar broccoli tuna, sf popsicle, string cheese
red beans, rice, kale, bbq chicken
sf jello and cottage cheese


nutrition:
1640 52/28/20

exercise: cardio
20 min elliptical intervals
12 min treadmill run (1.3 miles)
10 min jumprope intervals (100 skip, 80 singles alternating)


musings: I'm sore this morning. Lower back. 75 extensions will do that to you, I guess. Was told we were doing extensions for endurance. Well, enduring I am.

C1W2D2
CW 134
GW 127

Meals:
chocolate protein oatmeal
string cheese (post cardio)
swordfish kabob, green salad no dressing, chocolate fudge cookie
yogurt (post weights)
ground turkey with mushrooms and sweet peppers
3 more fudge cookies, 1/2 cup cheez-its, 1/3 bag romaine lettuce (don't ask)

nutrition:
1858 42/27/27
(that's 350 extra cookie and cheez-it calories. Argh. At least it was a weights day.)

exercise:
gym cardio in am
30 min elliptical, steady state
10 min treadmill walking at incline

weights with trainer in afternoon
7 min treadmill walk at incline warm-up
ball cable lat pulldowns drop sets: 100X12+90X12, 100X12+90X12, 100X10+90X10
assisted pullups - 80X8X3
back extension machine 100X25X3
biceps "21s" 25X21X2, 22.5X20X1
biceps cable curls 10X12X3
extended arm ball crunches 30X3
side bends 15X3
ball pikes 8X1, 6X1, 4X1

musings: man. I'm tuckered. And I want more cookies. Oh well.

* edited to add - this is only week two. Need to get my butt in gear food wise.

C1W2D1
CW 134
GW 127

meals:
raspberry protein oatmeal
string cheese, columbo nf yogurt
tuna cheddar broccoli
ground turkey, mushrooms and peppers
red beans and rice with kale and bbq chicken
apple, sf popsicle

nutrition: 1469 45/31/24

exercise:
yoga DVD

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