C1W3D7
CW 133
GW 127
WL -4 lbs in 3 weeks
BF -2.5% (hah, I believe that, not - it means I would have gained something like 3lbs of muscle. In 3 weeks! I'm not on steroids, so seems IM-POSS-I-BLE to me)

nutrition over past week: 1526/51/24/25
averaging only 93 g of protein a day - would like to see that closer to 100.

nutrition over past 3 weeks: 1658 48/26/26 and 106g protein.

I am starting to feel skinny, and when my pants fall a little low, the edge of my abs is clearer than any pooches - which is definitely cool.

meals today:
chocolate protein oatmeal, mvi, omega-3
apple, string cheese
cajun style rice with bbq chicken breast and kale
spinach chicken pizza
cottage cheese and jello
nsafudgesicle


nutrition: 1241 48/33/19

(It's halfway thorugh the day and I'm behind a meal or so. I have NO appetite, and have to strain to reach 1200 calories - and I wouldn't really push myself to eat that much, except I did cardio. That's a huge change.)

exercise: cardio
well, I'm too sick to go into town and do boot camp. Maybe I'll do some DDR and quit when I cough so much I can't breathe...I actually feel MUCH better than I have the past 3 days so I don't think cardio is a bad idea today altogether, as long as I am gentle with myself. (rationalize. I should, however, knock back 300 cals of cardio simply so I can eat 1500 calories today. It may stimulate my appetite and I've been eating too little.

* did 45 min DDR2max, all nonstop levels at heavy/standard. I'm a wee bit beat now. Ack.

recipe: spinach pizza
3 servings, 262 cal, ratio 52/27/21 or 34g carb, 18g pro, 6 g fat

You lower the calories and improve to more BFLy ratios by using a low-carb tortilla or pita. You can raise the calories a bit but add more protein with lo-fat or nonfat parmisan cheese at the end. A sprinkling won't make much difference either way - my calculations show 1 tbs (real) parmesan cheese added over the three pizzas adds 7 calories to each pizza. Big whoop...

3 flour tortillas
1 4oz chicken breast, fully cooked
1/2 cup spinach leaves (cooked) or enough to cover 3 tortillas (raw)
1/2 cup pizza sauce
garlic or garlic salt to taste

Spread tortillas with pizza sauce, add spinach, then chicken torn into smaller pieces, throw on
garlic or italian seasoning or whatever, then if you want sprinkle on parmesan cheese. Can be wrapped in saran wrap and frozen at this point or microwaved - but is absolutely best in the toaster oven.

C1W3D6
Sniffle fest - the sudafed rush will get me to the gym for weights. Cardio is gonna have to wait. Fortunately, I can't seem to stuff any more than 1200 calories down my gullet the last two days even though Mr. Bisous left a package of green m&ms unguarded in the kitchen.

CW 134 (up a pound. must be the sinuses)
GW 127

meals:
raspberry protein oatmeal, 3 green m&ms
PWO yogurt
tuna alfredo lite
sudafed, orange
cajun style rice with bbq chicken and kale

nutrition: 1172/59/27/13
sudafed is a low fat food.

exercise:
chest and triceps at gym
10 min treadmill warm up (walking 3.5 at 6.5 incline)
rotary chest drop sets (55X12+40X12)X2, 55X8+40x9
incline dumbbell flys 15X12X3
triceps overhead cable extension drop sets (40X12+30X12)X2, 40X10+30X10
ball triceps extension 9X10X3
bosu balance X 5 minutes

mybodycomp 2 week update - 2 weeks ago it said by fat%was 31.2 - now it's 28.8. Not that I quite believe those actual numbers (I get killed in those equations due to tiny wrists and ankles, but a large ribcage and wide hips). Even though my weight is essentially the same, I've lost inches in my thighs, chest, hips, and even .5 inch in my waist. Cool. Size 8 is too big, size 6 too small for about 1/2 the day - by the end of the day they fit fine. :) That's progress.

C1W3D5
CW 133
GW 127

meals:
raspberry protein oatmeal
yogurt
lean beef cabbage stir fry
turkey bacon and walnut salad
turkey bacon and low fat honey dijon dressing and unknown number of green m&ms (more than 40, less than 100). Attack of the Skwigg 'bird flu' diet halfway through the day...

nutrition: 1186/50/22/27

exercise:
Today is supposed to be cardio and weights -
I feel like ass, though. Argh.
Will just do weights this morning, and if I'm cleared out by the afternoon I'll do cardio then (*edited later to add* - hah - cardio. HAH)

5 min sniffling walk on treadmill
ball cable lat pulldown drop sets (100X12+90X12)X3
assisted pull ups 80X12X2, 80X10X1
back extensions 105X25X3
biceps "21s" 22.5X21X3
cable biceps curls 12.5X12X3

biceps "21s" in this version are done with the cable machine and a crooked bar - for each set, do 7 curls from full-extended to 1/2 extended, then do 7 full curls, then do 7 curls from 1/2 extended to no extension. No pauses. It's fun if you like that kind of thing.

C1W3D4
CW 133
GW 127

meals:
chocolate protein oatmeal
yogurt, apple
tuna lite alfredo with lima beans
walnut and turkey bacon salad
cabbage and lean beef stir fry
string cheese

nutrition 1211/48/26/26

exercise: yawn. nope, going to bed instead.

I think I'm getting sick. Again. I need to buy that cold zapper but it may already be too late.

C1W3D2 and 3
C1W3D2 and 3

I forgot to post yesterday! Well, after sleeping 10 hous last night I'm feeling a little more refreshed, so we'll do a 2 in 1 post.

2/15/05
CW 133
GW 127

meals:
raspberry protein oatmeal
dannon carb control light and fit smoothie
lipton chicken broccoli pasta + roll
yoplait + string cheese (pwo)
nsa fudgsicle
1.5 slices pepperoni pizza (hey, Mr. Bisous cooked...)

nutrition: 1714/53/25/22

exercise:
20 min elliptical
workout with trainer:
rotary chest machine drop sets 12X55+12X40, 8X55+8X40, 6X55+8X40
incline flys 15X12X3
triceps overhead rope extension drop sets 12X30+12X20 X 3
ball lying triceps extensions 8X12X3
ball crunches with extended arms 30X3
side crunches on ball 12X1, 20X1, 30X1 (each side)
sit-ups with medicine ball throw 15X2

***
Wednesday 2/16/05

meals:
chocolate protein oatmeal
lean cuisine spaghetti with meat sauce
yogurt + sting cheese
walnut salad with turkey bacon
tuna lite alfredo

nutrition:

Exercise:
cardio
30 min elliptical
7.5 min exercise boke
7.5 min running treadmill

musings: sore. grumpy. must be losing fat. heh.

C1W3D1
CW 133
GW 127 April 15 2005

Meals:
chocolate protein oatmeal
string cheese, yogurt
beef/cabbage stir fry
walnut salad, valentine's kit kat
chicken broccoli pasta
nsa fudgesicle

Nutrition: 1618/46/24/30

exercise: none

musings:
I'm beat from boot camp yesterday, and totally sore all over. Too bad I have to sit in the office all day. At least I'm pretty booked up so it will go by fast.

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?