The New Program, Days #1- 3 (long post)

So I began this program, called "Summer Sizzler" after reading an article at www.figureathlete.com

It's a 2 week deal and much lower in carbs and cals than I am used to and a more precise workout plan that I normally do...Sooo...being that I was having a hard time focusing all of my thoughts and energies and needed something straightforward and basic...THIS FIT THE BILL!
DAY #1









So here is

MEAL #1-Breakfast
10:00 A.M.
Protein pancakes made with 1/2 c. egg beaters, 1/2 c. oats, 1 tbsp of dried wild blueberries...Topped with a mix of mostly cinnamon w/ 2 pks Splenda and some butter buds. (this made them really yummy and I wasn't sure if I should go for the whole Sugar free syrup thing so this was the improvisation)





Then I went to workout..rode my bike to the gym and was working out by 12:15 done at 1:00 (workout to be posted after food :))

Meal #2-1:00 PWO-
1 serv. EAS 100% whey protein (icky)
7.5 oz. grape juice
(this is sooo a functional PWO meal vs. a tasty one like I had been having w/ GNC protein and watermelon...BUT if it serves its purpose...)

Meal #2B 2:00 P.M.....Peanut Butter
Since it was PWO I waited on the natural PB until 2:00 P.M. so that I wasn't taking in all that fat directly after working out...

Meal #3-Lunch 3:15 P.M.


3oz. Jennie-O Extra Lean ground turkey
2 c.steamed broccoli
1 tbsp. walnuts
Taco seasoning and garlic

Next time I have to find my cayenne pepper, it was missing that KICK!


Oh yeah, and 2g. fish oil since I don't have Flameout at this point.


Meal #4 -Snack- 6:00 P.M.

1 serv. EAS 100% Whey protein Chocolate w/ peppermint extract (Gotta get to GNC this weekend and get some of theirs..this is yucky in comparison)

1 tbsp. walnuts

Meal #5-Dinner 8:15 P.M.

4oz. Key Lime/Chilli-Garlic tilapia
1c. broccoli
1 tbsp. walnuts crushed on top
2g. fish oil
(WOW this came out soooo tasty..I will look forward to this one again....I make chicken like this alot but hadn't done it w/ tilapia and it ROCKED!!!)




Meal #6-Pre-bed snack-10:15 P.M.

For tonight I will have Cottage Cheesecake (cottage cheese pudding) 1/2c. cottage cheese/2 pks splenda/1tbsp of cheesecake sugar free pudding mix..

Hopefully tomorrow Sandy (Sandy Joyce the trainer who posted the article w/ the program in it) will say it's okay..if not I will go with the whey protein b4 bed....Just wanted to have something that tastes good and is a slower digesting protein source.

DAY #1 WORKOUT (1st number is weight X reps)

(I wimped out on the squats since I don't have a spotter...next time I think I can still safely up my weight)

Squats- warm up- 25 X 15
Lat pull down-warm up 30 X 15

squats- 30 X 12
Lats- 45 X 12

squats- 35 X 10
Lats- 60 X 10

squats 40 X 8
Lats0 75 X 6 (failure)

And I HAD to throw in one extra set of squats
Squats- 44lb bar X 12

I also NEVER work my chest 'cause I always end up in pain under my implants and it feels screwy....so i went slow here for sure.

Incline DB Bench Press warm up- 10 X 15 (deadlifts on step/riser)
Stiff Legged Deadlift- 44 X 15

IDB BP- 12.5 X 12
SLDL- 54 X 12

IDB BP 15 X 10
SLDL 64 X 9

IDB BP 17.5 X 8
SLDL 74 X 6 (failure)

We don't have the captain's chair to do hanging leg raises so I just went back and forth with ab exercises

Crunches X 15
DB Shoulder press 12.5 X 12

Bench Leg raises X 12
DB SP 15 X 10

One legged bench leg raises X 12 each leg.
DB SP 17.5 X 9

Crunches X 12
DB SP 20 X 7 (failure)

Plank for 45 secs.
DB Sp 22.5 X 3 (faiure)

Then I rode home.

The workout felt good...was alot less volume than I usually do and more concise but I felt like most everything was called into action :)....(Later on....my hamstrings are STILL killing me and it's Sunday, 2 days later!!!)

DAY #2- EXHAUSTED!!!

Well I am on day 2 and half way through my meals and a very tired girl...I also woke up EXTREMELY HUNGRY...I'm sure this is due to the lack of carbs (the tiredness) which has been about 1/2 or less of what I have been eating and losing on for the past 12 weeks (carbs in the 200's)...That's the only reason I can think for being sooo tired since I went to bed at 10:45 P.M.....The hunger has got to be from the lower cals...I typically have a HIGH calorie day on Fridays (1900-2100) and 1600 on Saturdays....so this has got to be effecting me too....

So here are my meals so far....

Meal #1-10:00 A.M.
same as yesterday so I'm not posting a pic of it.
Blue Berry Protein Pancakes

(I ran out of Splenda to mix with my cinnamon to put on top and I NEEDED something sooo I used 1tbsp of cottage cheese pudding flavored w/ maple extract...It's really yummy on those and only 5 extra cals...0 fat, O carb and 1 extra g. of protein.)

15 mins. walk
Meal #2- 12:00
1 serving EAS 100% Whey Protein
1 tbsp. natual peanut butter

Meal #3-

Key Lime/garlic-cayenne/chilli Grilled chicken
2 c. chopped, steamed broccoli
12 Emerald Cocoa Roast Almonds
( a friend of mine from sparkpeople who is a figure competitor posted about these on her vlog yesterday and they are really awesome....and they have only 1g. extra carbs for 1oz....the calories were lower than what I found for an ounce as well, by 20cals.)



Meal #4-

Egg beaters (3/4 c)
1 tbsp. salsa
1 tbsp. walnuts

Can I just say that this one was EWWW! I love egg beaters usually but I also tend to use ALOT of ketchup or ALOT more salsa....It was all that I could do to choke this down and I had this so that I could have something a bit more substantial than the protein shake option



Meal #5 Repeat of last night's
4oz.Spicy Walnut/Key-lime chili garlic tilapia (the name sorta rolls off the tongue huh? LOL NOT!)
1 c. broccoli
1 tbsp. walnuts

I still haven't found out if the cottage cheescake pudding is okay or not..but I am assuming that it will be so I am having it again..it's already in my tracker and my macros are all pretty close to what they need to be.

WORKOUT 15 min. walk 35 min Turbo Jam
4 mins. Tabata Thrusters


My hams are really killing me today which is a great thing!! YIPPEE....I worked them hard yesterday...I hope they're okay for tomorrow.

I also decided to try a Tabata thrust torture session...I did it without weights just 'cause I had read about it off of Molly's journal and hadn't tried it that way before (I did one I'd found on youtube awhile back but I like this one waay better)...My quads were burning especially up at the top where I hope to get that cool pointed part that comes up at the top of your leg (not sure what that's called)

I was really super bored today having been home alone for all these days (since Wed)...I was also exhausted from the lack of carbs (but I added back in some more iced coffee to compensate or else I think I might've fallen asleep.....

I went to the jacuzzi again tonight to let the jets work on my hams and glutes...God, I don't know how I lived without that for so long.

Tomorrow I get a bit more calories and a bit more carbs YAAAY....I've never been so jealous of people in the grocery store buying fruit...the man buying the watermelon is luckier than he knows....It was all I could do to stay away from the bananas too.....

Tomorrow morning, I am going to have the 1/2 cup of mixed berries instead of the 1tbsp of dried blueberries (which have about the same calorie/carb value)...maybe that will be satisfying.
DAY #3-

Sunday is usually my rest day but there isn't one of those on this program...eesh....I could use the rest, but I'll rest in a couple of hours after I work-out.

I got up waay too early today and then went to the jacuzzi after having coffee....I am trying to believe that it will help my hams feel better but I highly doubt that it'll do much.......I've only recently really started to focus on them....like really...So I am not as strong as I might otherwise be and those deadlifts with the 74lbs did them under.....It doesn't help that I walk 3 flights of stairs atleast 4 times a day and ride or walk up hill anytime I leave my complex....Atleast the jacuzzi felt great.

I had my first meal, but like a dumbass I forgot to turn off my camera last night (battery was dead) to take the pic :(

I had planned to have my protein pancakes, but to have the mixed berries instead...Then, I let the berries thaw while I was at the jacuzzi and tasted them when I got home.......That's when I found out I really don't totally love mixed berries LOL.....My bf got them to put in smoothies but I hadn't eaten them to eat them........I loove the texture of the raspberries, and I love raspberry flavored things, but the berries, not so much.

I decided to do half of the berries (1/4c) and then put my dried blue berries into the pancakes, but only 1/2 a tbsp.....Then I put the 1/4 of berries into a pot and added a splenda and some water and made a compote type thing and put that on the side....THAT was really tasty...but needs one more splenda I think....So I'll make them tomorrow and add a pic then.

So
Meal #1-
3/4c. of egg beaters....
1/2 c. oats....
1/4 c. mixed berries...
1/2 tbsp. of dried blueberries...
1/2 scoop of protein.

12;45 Meal #2-(PWO) 1 serv. EAS 100% whey protein...7.5oz. natural grape juice.

Meal #2B-1:45
Again, I waited an hour after my workout to eat the prescribed Peanut butter....I hope that's the right thing to do (??????)

3:15P.M. Meal#3-


4 oz. extra lean turkey burger w/ 1 scallion chopped inside,garlic, low-sod. taco seasoning

2pcs. Sara Lee Delightfuls 100% Whole Wheat bread
(I replaced the yam with this, the macros where very similar and I just can't stand yams in any way....toast on the other hand I love....I had thought about doing a whole wheat tortilla but I needed my carbs so I took all that were alloted..bread is only 45 cals. per slice)

1c. steamed, chopped broccoli

I have almost the same thing planned for my 5th meal, save for the bread part...I will have almonds or walnuts there (can't recall which I put in my tracker)

Meal #4 will be a protein shake and cocoa roast almonds (ummm can you say cocoa roasted crack??!)

Meal #6 will most likely be the cottage cheesecake since I am close on all my macros and it has lower cals and stuff than the protein shake.

WORKOUT

I had to switch exercises out in the A and B groups but it was still a grreat workout for me.(my clubs don't have the kneeling leg curl and I decided not to chance the lunges)...Honestly, as tired as I was this morning I wasn't sure how I'd make it through and some how, I got the energy from somewhere....WHOO HOOO!

A1) Seated cable row 20 X 15

A2) Dumb bell swings 20 X 15

A1) Seated cable row 30 X 12

A2) Dumb bell swings 25 X 12

A1) Seated cable row 40 X 10

A2) Dumb bell swings 30 X 10

A1) Seated cable row 50 X 8

A2) Dumb bell swings 40 X 8

A1) Seated cable row 70 X 6

A2) Dumb bell swings 45 X 6

B1)DB bench press 15 X 15 (yeah I am a WIMP w/ chest)

B2)Sumo/plie squats 30 X 15

B1)DB bench press 20 X 12

B2)Sumo/plie squats 35 X 12

B1)DB bench press 20 X 10

B2)Sumo/plie squats 40 X 10

B1)DB bench press 20 X 8

B2)Sumo/plie squats 45 X 8

B2)Sumo/plie squats 50 X 10 (had to get that extra in here)

C1)DB thruster 10 X 15

C2)Tricep press down 20 X 15

C1)DB thruster 15 X 12

C2)Tricep press down 30 X 12

C1)DB thruster 20 X 9

C2)Tricep press down 40 X 6

C1)DB thruster 25 X 5

C2)Tricep press down 50 X 1

I was happy that throughout my knees didn't hurt but the rest of me was totally worked....I also noticed some new, cool muscle on my shoulder area when I was doing the set of thrusters w/ 20lbs...needless to say that helped spur me on for my next set BIG TIME.