CDFB

2009-01-21T13:14:00.000-08:00

Fun in the kitchen with Cherry

2008-09-03T16:31:00.000-07:00

So as I was getting ready to eat my lunch and cooking my spinach I couldn't help but thinking of spinach dip.....I looove that stuff to no end.....so I decided to make a weird variation....I didn't use the Knorr veggie dip, but I do plan on trying that in the furute for sure....I thought "hmmm....spinach dip has mayo in it....and spices.....hmmmm I could mix everything together and make some kind of tuna/spinach dip salad."...and that's what I did.

Spinach Tuna salad on Oopsie Roll (with extra spinach on side).

1/2 can of tuna drained
1/2 c. chopped spinach, cooked, drained and cooled
1 tbsp. mayo
garlic powder
onion flakes

mix together like tuna salad and put on top of a warm oopsie roll...put 1/2 c. hot spinach around edges sprinkle with garlic powder and butter buds.

this was waaay tasty.

Progress

2008-08-30T21:57:00.001-07:00

I figured that since this was the holiday weekend that it was perfect time to do comparison pics....so here is my back/glute progress from one summer holiday to the other....

This one is from when I posted back on 7-22-08 about seriously starting to focus on my posterior chain.....it is totally paying off.

Goofiness is rampant on a Tuesday afternoon..

2008-08-27T09:42:00.001-07:00

So I was bored yesterday and decided to play dress up like any normal little girl....okay, so I've outgrown the little girl part...but I still had fun playing dress up and taking pics....I'm sure I'll do more of it.

<<

My bf is a Mets fan so I thought with the orange bottoms and hat he'd get a kick out of it...but I was missing a blue tank top that looked good.

and the "TUDE" face for those who think chicks shouldn't or worse, can't, lift heavy.

15 weeks with Spark People DONE!!!!

2008-08-22T16:27:00.000-07:00

Thought that now that I've beat my personal record for consistent training and dieting I'd post the 15 wk before and after.

pic #1- when I got disgusted and decided to do something about it

pic #2- results of 15 weeks of hard work and good eating...I'm a different chick now.

The past two days...

2008-08-19T20:54:00.000-07:00

So yesterday was experimenting with food and fun in the kitchen and today I got my new supplement Se7en and took some before/progress pics ....I also went to the gym and did...

hack squats, ez bar curls, push-ups, lat pull-downs, tricep extensions, lateral raises, calf raises

SOOOO....the progress pics...the latest ones came out too dark and grainy 'cause I hit a button and screwed up my settings...but you can still see the progress since the one before it....I have been working very hard on my whole posterior chain and it's all starting to show...WHOO HOO

My hair looks totally off lol but my legs are totally starting to come together and my arms are really starting to look like I lift with intention.....I am totally happy....even a couple of days before my TOM and I'm not beating myself up....that's a step in the right direction.

the comparison

my front comparison....coming along

comparison before and after

putting this one in simply to watch my calf....you can see that my left one is more developed than my right....that's from atrophy of all of my muscles in my right leg a few years ago....things are catching up but not totally yet.....i intend to really start focusing some attention on my calves.

the last one...i just want to really keep an eye out for the progress of my obliques.

Okay....now for the experiments in the kitchen.

I am most likely going to try to do the Anabolic Diet for a few weeks to see what it will do to my body....so now I am trying to play around with possible low carb options to use to keep me on track....

the first one I am calling 'Hardcore Protein Pancakes'' 'cause they are unnecessary unless you are trying to go totally hardcore....you really most likely wouldn't want to eat them unless you are trying to go hardcore....keep the oats if you can....but if you are trying to take out some carbs this is an option.

1/2 c. egg beaters
1 scoop chocolate protein

cook like a pancake..batter is thin.....wait until bubbles appear before flipping.

2 tsp. natural almond butter
2 tsp. Smucker's sugar free hot fudge....and if you are really hardcore use Walden Farms chocolate dip or syrup.

these are pretty dry so have some water or something to drink near by.

I do actually like these but they are definitely not your Mama's pancakes. (unless your mom is into low carb or a figure competitor lol )

I got this recipe from a link from the figureathlete.com message boards.....and there are alot of different ways to make these....check out the creator's site if you want to know more.

OOPSIE ROLLS

Go check out the site for the recipe and stuff....so many options for these....I've used them as a bun for a burger and as bread for a tunafish sandwich....less than a carb a piece.

they do seem like you are chewing on air...but moist and just very unusual..but good.

Blue Berry Banana Protein Pancakes

2008-08-17T09:56:00.000-07:00

Samantha this is for you :) A "How to" of the blueberry banana protein pancakes I make....as you will see, what you had is most likely not too different from what I get....so don't lose heart :)

"Blue Berry/Banana Oatmeal Pancakes"
3/4 c. egg beaters
1/2 c. Old Fashioned Oats
1/4 c. of microwave thawed, frozen wild blueberries (1/8 c in mix and 1/8 c. on top)
1/4 med banana
cinnamon to taste
maple or vanilla extract

On top- the extra berries, 2 paks Splenda mixed w/ cinnamon and Butter Buds. (sugar free syrup can be used as well....and umm..yeah Natural PB rocks on these too. :)

Mix all ingredients together except for the banana (you will add that to the wet tops of the pancakes in the pan if you choose to use banana)....You can let it sit so the egg beaters soak into the oats or, like I did here, just go straight to a HOT pan sprayed with Pam.

As you can see here, the egg beaters do run around a bit with a mind of their own....But, they mind their manners after heating for a few moments and you can push them back into place....you can also spread the oats out a bit if you want with the back of a spoon or spatula.

Here you can see where I've pushed them back into place and separated them from being siamese-conjoined cakes into separate entities.

I've also sprinkled cinnamon on top of them... F.Y.I. cinnamon is great for regulating blood sugar and that is very important in weight loss and good health.

You can see here when I flipped the first one that some splattered out....that's typical....and they sometimes fold under themselves and stuff...Hey, they aren't IHOP pancakes, they aren't pretty and perfect but they are pretty tasty and perfectly healthy for you :)

You may also notice, and I should've taken a pic of it (next time I make them I''ll add it) but when you press your spatula on them some liquid will ooze out, underneath, sometimes on top....that is also typical and those parts just need to cook more still....but it doesn't mean that you've done anything wrong.

Now both of them have been flipped....I usually let this side (under) cook a bit to set it and then flip them a couple of more times to make sure all is cooked and nothing is oozing or wet still.

I prefer mine to be pretty well cooked with golden and brown coloring...I use my best judgement to know when they're done.

When they're done I take the remaining blueberries, and banana if there is some left and put them on top....then I sprinkle with the mix of Splenda, cinnamon and butter buds....You can use Sugar free syrup if you want....I have been trying to train some of my extra carbs out of my diet so I've been eating them like this....you may enjoy them with the syrup more, espeically when adjusting to something as different as this is.

Hope this helps and is clear....if not, please let me know :)

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

2008-08-10T17:46:00.000-07:00

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.

New Program

2008-08-07T19:59:00.000-07:00

So tomorrow I will begin my new 2 week program that I read about on www.figureathlete.com

It looks pretty intense as far as the calorie restriction and carb restriction go...I have spent the last 13 weeks training my body to appreciate carbs and to lose weight eating carbs and more food....now I am gonna shake it up for 2 weeks, I hope I do okay...It just seemed simple and effective and I was making myself NUTS trying to figure out how to carb/calorie cycle at the same time and trying to get everything under control..This takes all of that guess work and confusion out of my life, and I could sooo use that right about now.

I've got my food together...easy since the choices are mostly limited and I tend to only eat broccoli and salad.I love salad veggies but alot of regular veggies aren't my favorites..I could eat broccoli 'til it comes outta my ears though....I'm gonna miss my fruit..but I can have berries and I dig those....I have been cutting back my breads and tortillas and stuff over the past couple of weeks...I also haven't had rice or pasta in weeks..so atleast I won't be too startled by that part of it.

The pic above I took today...which is why my dumb head got chopped (Sometimes I have it right on, and other times...not so much).....Here are some others....this will give me the starting point of this plan to see what my body does.

My glutes are starting to show improvement and I am LOVIN' that....they damn well better be with all of the work I am putting in on them....but the pain is perfect, it lets me know I am accomplishing something....Obviously, the last pic in the collage is from today....it shows my back improvement and my glutes...I wish that my back would show in pics the way it does in real life...oh well..

So here I go....hope this kicks ass as much as it seems like it will :)

Progress pics and screwin' around

2008-07-31T19:16:00.000-07:00

Here I was just bein' goofy..You know you do goofy shit too don't lie!...Anyway, I was gonna try to look all serious and stuff and well....that idea kinda went out the window! So much for serious. :)

My skinny jeans that I just fit into 2 weeks ago for the first time in 2.5 years..THAT felt AWESOME!

Keepin' an eye on the slooooow progress of my glutes that I expect to get amped up over the next month...Also seeing my back progress nicely....When I cut I think it'll rock. (but what do I know?!)..SLOW proegress is better than NO progress.

DEFINITELY progress made here...Though I didn't flex my leg as much as I should've but OH WELL...I am my own photographer so I can't remember EVERYTHING.

I'm liking the way that my quads are coming along...I really tried to hit 'em hard this week...I KNOW they come in quickly for me and I need to focus more on my hams and glutes 'cause they tend to be more undersized, esp. my hams.....All of the cross lunges on the stairs seem to be helping them though..I can feel the size change and hardness changes in them and I'm stoked.

Not bad progress considering the move and my cold that all came crashing in on me this month...To say that I haven't been totally on my game would be completely accurate.....So now I am gonna get even more serious (since I've gotten more serious over the past week or so)....And see what happens.

So I think I'm gonna start playing around a bit with my diet....by playing I mean getting more clean (HMPH!)...Just to sorta see what will happen.......I'm gonna add in fish oil which I have been seriously lacking....I am going to slow down on my grains consumption...up my fats from nuts, avacado, olive oil and yummy fish oil :) (I gotta get ones that don't give me fish burps....something I learned about by listening to ESPN radio (who knew?!)........I've already upped my veggies over the past week and have taken out alot of the grains after my 3rd meal anyway....oh yeah, and my fruits have to slooow down.....Now to figure out what exactly I will eat and how.

I am also going to change up my workout and come back to dropsets at another time.....I'll continue super-setting...maybe, most likely.....but I am going to go back to my original pyramid workout....Hope it does me well.

I also have an appointment at a new gym tomorrow....I will be meeting with one of the coaches there but then I will also meet with Rachel Cosgrove and see what it would entail to have her train/ coach me if I should get really ambitious and decide to compete next spring....OOOSH....scary and exciting.

My bf will be gone and that'll give me the perfect opportunity to focus STRICTLY on myself and these changes........So it will all begin next week sometime.

I am thinking....I have my son's 17th bday in Nov about 14 weeks away.....I have my 20th class reunion 9 weeks away so those are two great goal dates for me to consider if I decide to bulk/cut to test my body and mind and see what happens with these little tweaks.

I hope it all goes well....if not, I can tweak some more....and I can ALWAYS do what has been working well for me so far.....CALORIE CYCLING.....Not sure how ready to give that up I am....I am lovin' all that's happened and changed in my body/mind over the past 11 weeks and 10 +lbs....I could go on like this indefinitely........BUT of course I want more...better.....so I will try this tweaked out thing and see what turns up.

Do you want to wear the door prize?

2008-07-27T10:51:00.000-07:00

So as I was sitting in the jacuzzi soaking my sore muscles to go back and do it again today I had a thought...I can do this and I don't ever have to go back to what I was (well, until I am waay old)....I don't have to keep my chubby clothes or get rid of my skinny clothes 'cause I haven't worn them in over 2 years (if I'd done that I wouldn't have gotten to put on my skinny black jeans last week)....I've heard people say that "If you haven't fit into them since forever, just get rid of them, 'cause it ain't gonna happen"

WOW, what a defeatist attitude!!!

I realized that I hold ALMOST ALL of the control with my body...as we ALL mostly do..we just don't realize it....I didn't put it together until just a bit ago...in case you haven't, consider it...YOU HAVE THE CONTROL!

My body no longer has to be the mystery gift, door prize that I am just stuck with.....I have the POWER to change it to my own desires. Sure, I can't make it any taller or younger BUT I can make it leaner, more shapely and longer lasting. I can make it stronger and I can make it look and feel younger. I HAVE THE POWER!

What a tremendous feeling.

By choosing to eat a certain thing before a work out....by choosing to eat a very specific combination of something directly after my work out...I can illicit a response from my muscles...I CONTROL THEM AND WHAT THEY END UP DOING!

By manipulating my exercise program and switching it up...by cycling my calories and manipulating when I eat my carbs and what kind.....I CAN CHANGE ME.

By lifting weights, little metal things that would just sit there doing nothing if I (or you) didn't pick them up and push or pull them....I can add muscle to my body.....I can delete fat from my body.....

I can be my own designer....to design my own "outfit"...a one of a kind show stopping creation...If I don't like the way the "fabric" lays here, I can change that......If I want it to curve out more there, its in MY POWER to make it happen....

The outfit I wear under my clothes changes the way that I feel inside when wearing those clothes...they are a coat and I can choose to hide under them or I can take charge and change the way I feel and look in that coat....My own creation can be waay better than any store bought tarp with a label and someone else's name on it...It's better because it's mine and it's home made....and I did it.

I HAVE THE CONTROL...YOU HAVE THE CONTROL.

I can and will manipulate and psyche myself out to have the tastes that I want and to achieve the design I want......I can and will keep my body guessing by changing my work out to "confuse my body"...Something that can be confused like that can NOT be in control of me.....I HAVE THE POWER.

So think about that today....Do you want to wear your own creation, your own design? Or do you want to wear the mystery gift, the door prize?...."They" don't want you to know how MUCH control you have...HOW MUCH you can do...BUT YOU CAN.

Of course, with all of that control and power comes responsibility and work...but it's waaay better than being a pawn...Waaay better to manipulate than to be manipulated.

TODAY I AM IN CONTROL OF MY OWN DESIGN! How about you?

(copied from my sparkpeople.com page)

Glutes/Back progress and new start!

2008-07-22T20:15:00.000-07:00

Not the greatest pic but I can see that I'm progressing...slowly....I also wasn't flexing hard enough for my back/shoulders/biceps....I'll try more in the next few days after my TOM comes and goes.

I am beginning to train harder on my glutes so I wanted a definitive start point pic.

So this is that.

2 months Sparking, 1 month calorie cycling & HIT/HIIT

2008-07-10T10:56:00.000-07:00

So this is my week that I would usually end up having some kinda snafu come up and derail all of my hard work...Last week's move could've, would've done me under before...Not now, I am on a mission!

Yesterday was my official 2 month anniversary at Spark People.....Just taking it one month at a time right now.......Feels great!

I've also been calorie cycling for a month now....I've lost about 4lbs. over the month, but I've also gained muscle, which means that though there was a 4lb. loss on the scale, my fat loss is actually more since I have gained muscle weight.....Alot of stuff doesn't show up so well in pics, such as the hardness or density of my muscles......That is a big change........Also, alot of the definition is difficult to get to show, or I can't manage to get in the right pose for it when I am also trying to take the pics myself....Oh, well, I know it's there and it's rockin'.

For those of you who are curious about Calorie cycling, all I can say is its great! I mean, yeah, you end up eating alot of food some days (look at my schedule up on the sidebar).......And that scared the living spit outta me at first, but yanno what, if it works.....KEEP DOING IT!

The concept makes total sense, your body stays confused, your metabolism stays regular or more amped up 'cause it doesn't have to worry about a famine coming........There is NO WAY my body could think that with all the food :)......Also, with all of the new recipes I'm coming up with I don't really ever feel deprived AT ALL.......I get all of my sweetness, all of my spicyness....it rocks.

The other thing I think that has been working well for me is the HIT routines on weights......I changed my routine up when I was about 3 wks in...then I changed it to HIT (or HIT lite, since I am now doing a more animal type workout)....Now, I am doing HIT, but with drop sets....I can only imagine the change that will take place in this 3 week period........No matter, my body stays confused and THAT is a VERY good thing........I know you don't have to change things up quite as frequently, but I have come across these new concepts and decided to add them in, and POOF there is a change......it also keeps me excited to go do more.......Then of course, there is finding Kettlebells.........that's gonna be a whole new thing.

So that is what's up with me.....I'm gonna try to add in some more detailed stuff here since I realized it is alot more of an outline for me but maybe not the most readable place in the world LOL........I will still try to keep my pic meals but maybe not to the extent that I was....I will also add in more recipes.

I'm glad to be back on track!

2008-07-06T19:28:00.000-07:00

So I'm back and ready to kick some major bootay!

I had sort of a week off, but not really...A week off if this below looks like a week off LOL (Its my work out from July 4th, my first real workout at our new club)

I was bad at tracking my food or logging it at all during our move time w/o internet but I was mostly good with what I ate. I didn't eat nearly enough, but I tried to get in 4-5 meals a day and mostly stuck w/ my special foods..........

I got alot of unscheduled, unplanned cardio with all of the trips up and down the stairs and getting used to the new neighborhood with the troublesome hill out front.....I got in a small, fast and heavy upper body workout on Wed. and I did workout last Sunday at my old gym...So atleast I didn't forgo my strength training. I also made sure to take my watermelon & protein to the club on July 4th to have after workout part 1...workout part II was something I just threw in there cause I was on a roll and I also wanted to check out the kettlebells now at my disposal...........I rode to the new club today to make sure that I'd be able to make it there for my workout tomorrow, kind of a fact finding mission, and I made it, with a few little snags thrown in (I WILL NEVER RIDE further than the store WITHOUT A BOTTLE OF WATER-EVER!)

I also found out I lost another 1.8lbs, which totally ROCKS HARD! I am soo digging the calorie cycling.

This week I will begin with a heavy leg week, though most likely everything will be heavy now that I've added in the drop set routines (this seems like it will be good, wholesome, painful fun :)).....My intent is to switch it all up this week with 3 full body, drop set HIT routines...THAT is the plan.........My cardio is going to be interesting to figure out exactly where to do it in the new place, but I'll figure it out, even if it means going down and treading water in the pool or something.

I am soooo stoked to get back on track. My boyfriend leaves and it will be me, alone with my mission...The timing couldn't be more perfect.........I am seeing sooo many changes and I want to keep them going.

Below is the workout, if you wanna see it in a more organized fashion click here

Workout Part 1-dumbells & leg press machine

sets reps lbs.

Bicep Curls (isolated)R 1 10 10
Bicep Curls (isolated)L 1 10 10

Bicep Curls (isolated)R 1 03 20
Bicep Curls (isolated)L 1 03 20

Bicep Curls (isolated)R 1 03 15
Bicep Curls (isolated)L 1 04 15

Bicep Curls (isolated)R 1 05 12.5
Bicep Curls (isolated)L 1 04 12.5

Bicep Curls (isolated)R 1 05 10
Bicep Curls (isolated)L 1 06 10

Standing shoulder press R 1 12 20
Standing shoulder press L 1 10 20

Standing shoulder press R 1 04 15
Standing shoulder press L 1 05 15

Standing shoulder press R 1 03 12.5
Standing shoulder press L 1 03 12.5

Standing shoulder press R 1 02 10
Standing shoulder press L 1 02 10

Tricep Kickbacks R 1 10 12.5
Tricep Kickbacks L 1 10 12.5

Tricep Kickbacks R 1 05 10
Tricep Kickbacks L 1 05 10

Leg press-seated 1 07 90
(shoulder width)

Leg press-seated 1 06 70
(shoulder width)

Leg press-seated 1 04 50
(shoulder width)

Leg press-seated 1 07 30
(shoulder width)

Leg Press-seated 1 10 90
(wide leg)

Leg Press-seated 1 07 70
(wide leg)

Leg Press-seated 1 07 50
(wide leg)

Leg Press-seated 1 07 30
(wide leg)

Workout Part 2-after watching a tennis match Kettlebell play & leg press mach.

Concentration curls-Kettle Bell R 1 10 18
Concentration curls-Kettle Bell L 1 10 18

Bicep Curls-Kettle Bells R 1 10 18
Bicep Curls-Kettle Bells L 1 10 18

Upright Rows-Kettle Bell R 1 08 18
Upright Rows-Kettle Bell L 1 08 18

Kettle Bell-Cross Clean (?) 1 10 18

Kettle Bell-Combo-Squat/Upright Rows 1 10 18 (36)
Kettle Bell-Combo-Squat/Upright Rows 1 08 18 (36)
Kettle Bell-Combo-Squat/Upright Rows 1 10 26 (52)

Dips (straight legged)1 14
Dips (straight legged)1 10

Kettle Bell-Combo-Lat front/side raises R 1 05 09
Kettle Bell-Combo-Lat front/side raises L 1 05 09

Kettle Bell-Combo-Lat front/side raises R 1 04 09
Kettle Bell-Combo-Lat front/side raises L 1 04 09

Dips (straight legged)1 10

Modified Push-ups 1 10
Abdominal Crunch 1 10
Abdominal Crunch 1 10
Abdominal Crunch 1 10
Abdominal Crunch 1 10
Ankle Touch Crunches 1 05
Ankle Touch Crunches 1 05

Calves on Leg Press Machine 1 10 110
Calves on Leg Press Machine 1 12 90

Leg Press-seated (wide leg) 1 10 110
Leg Press-seated (wide leg) 1 06 90
Leg Press-seated (wide leg) 1 06 70
Leg Press-seated (wide leg) 1 04 50

Cardio & Calories Burned

MINUTES

CALORIES BURNED

Circuit Training

200

Circuit Training

200

New Pics & Happy 4th of July

2008-07-04T16:10:00.000-07:00

I'm down another 1.8lbs for almost 8lbs total loss....have to check my BMI this week and see how much muscle gained & fat lost.

Tomorrow's Goal

2008-06-29T22:07:00.000-07:00

My goal for tomorrow is to just get moved ALREADY!!!

I did a hamstring heavy, full body HIT workout today 'cause I knew that it wouldn't be happening tomorrow......Tomorrow is officially moving day......and I couldn't be happier.

It means ALL of this packing is OVER!
I hate*hate* hate* packing!!!!!!!! I don't mind UNPACKING AT ALL generally but packing UGHH!

I don't know how accurate the calculator at Spark People is about moving & heavy cleaning, but BOY OH BOY do I feel like I've worked my butt off.

I can't even imagine how many flights of stairs I've climbed....Our place has 3 levels and I have been up and down both sets of stairs countless times.....I have been down to the garage to the dumpster, another flight, countless times..........PLUS the whole moving & carrying boxes and cleaning like a crazy woman.

So today I did my workout and switched tomorrow's calories with today.....tomorrow will be my lower calorie day.....I just have to make sure I remember to eat in the midst of it all.

So far I've been doing okay....not stellar in my choices necessarily, but I'm trying to use up food in the freezer so it doesn't go bad.

I cooked up a few burgers and a bunch of chicken...I'll nibble on that tomorrow.

I just wanted to post while I can....We won't have internet of our own for a week so I may not be able to post much this week.

I am still around....just in the internet free abyss.

Have a good week all.....I'm exhausted and I still have to go make cottage cheese cake so I have it tomorrow when I need it.

Blogs at Spark People

2008-06-26T21:59:00.000-07:00

So I've been trying to do alot lately......Sparkpeople stuff takes some times....logging food, doing team challenges and keeping up with my friends there so that I can encourage them as they encourage me....it's such a killer atmosphere.

I've also been blogging alot over there
Here is one of them, and there are few other good ones that preceded it as well.

I have also been doing my own workouts(as well as team challenges), eating,making and cleaning up after eating and making food.........Oh, yeah, and trying to get ready to move and making sure that my support system at Sparkpeople knows that I will be in need of support through the transition.

Then of course there is the whole picture taking of the food and posting it here

Needless to say, I am biting off alot these days to go along with my calories.

So I will just say that the calorie cycling is totally working...I've lost 2 lbs in 19 days and more to come............I AM DIGGING this. I will also be trying to take some pics tomorrow or next week (depending on time and how I feel at the moment) maybe both to post my progress....I HAVE ABS NOW WHOO HOO!

I also want to share with you the break down of this challenge that I've done 2x so far this week....It's for a team called "Project Mayhem"...a take off of Fight Club, my fav movie.....this is such a harsh workout this week (it changes weekly) and I am also doing a Core Challenge for another team called Better Me (that challenge was challenging until I added in the Project Mayhem one and extra abs at the gym.....combined they are kickin' my butt and workin' like a charm.

So the Project Mayhem Challenge consists of..

15 mins. cardio (I do Turbo Jam)

then it's 20 mins straight of this circuit, with each exercise done 25X each.
cross overs..........alternating rotation crunches....flutter kicks.....reverse crunches... half bent knee raises...squats.....Followed by 30 mins (I've been doing 20 mins Turbo Jam due to knee issues)

Today I did 5 circuits......
Which equals....625 contractions on my abs...WHOA!!!!

Then I also did the Better Me -Kick It Challenge w/ Core challenge.
3 X 10- modified push-ups
3 X 15- pelvic thrusts w/10lbs on my tummy

50 ankle touch crunches (evil, SOBS!!!!!!)

So that is 675 contractions to my abs....................Plus I did 500 the other day in the PM Challenge........and more at the gym (like 70-80 more twice this week)

It ends up being around 1375 contractions in my abs this week SO FAR!

Needless to say I'm stoked! And that's why I may be sporadic sometimes until I'm settled into the new place in my new routine.........I am doing ALOT.

Yesterday's Pic Meals-Day #46

2008-06-25T09:46:00.000-07:00

As the day before, I was a day behind posting the pic meals....So I'm doing them today.

DAY GOAL: 1500 cals......DAY TOTALS: 1496calories...182g.carbs...31g.fat...126g.protein

Meal #1-Oatmeal, Banana, Sugar Free Syrup, Choco. Protein shake, 2 8oz. cups of coffee, iced, w/2 tbsp. Sugar-Free Hazelnut coffee mate.

312 calories 7g.fat...48g.carbs...16g.protein

Project Mayhem workout challenge

15mins Turbo Jam...........then THIS AB WORKOUT....20 mins more Turbo Jam (scroll to bottom of page to see workout in full)

Meal #2- 2c. watermelon, diced & 1 serving Chocolate Protein
227calories 4g.fat...27g.carbs...22protein

Meal #3- Taco Chicken Fit-zza w/ strawberries, sugar free hot fudge & 1tbsp. Cool Whip Free

282calories 7g.fat...31g.carbs...23g.protein

Meal #4-1/2 Nutri-Grain Low-Fat waffle....1/2 serv. Cottage Cheesecake (base)...1/2med. banana...2tsp. Sugar free caramel topping (1/2 of the serv. in picture)

144calories 1g.fat...27g.carbs...8g.protein

8oz Iced coffee w/sugar free hazelnut creamer-17calories...1g.fat...1g.carb..0g.protein

Meal #5-Sweet-Hot Salmon & Shrimp 4oz salmon...3oz. shrimp...1/2c. broccoli..."Sweet-Hot Sauce"

269calories 5g.fat...18g.carbs...37g.protein

Meal #6-Protein shake...3med.strawberries..1/4med. banana,2tsp. Reduced fat PB...1tbsp. sugar-free hot fudge topping.

243calories
6gfat...30g.carbs...19g.protein

Yesterday's Pic meals Day #45

2008-06-24T09:30:00.000-07:00

So I got a bit off yesterday in posting this, I was going to try to leave it for the end of the day and by then....Well, I just didn't post it.....I was working on the previous post w/ my workout from yesterday with pics LOL........So here it is.

I also accidentally tracked my coffee 2x's and so I was short of my calories by about 55 calories...Oh well, atleast it wasn't more. I knew it seemed like I hadn't eaten the whole 1800 cals for yesterday.

Meal #1- Oatmeal, banana & Blue Berry Cottage Cheesecake.
(I was out of protein except for enough for my post work out shake, so I ate cottage cheese cake to replace the protein in that meal so I'd have my shake when I really needed it)

Meal #2- (my shake was actually banana cream) 1.25 serv. protein shake (I was really low on my protein LOL)....2c. watermelon

Meal #3- Chicken & Broccoli Fit-zza...Banana & Hot Fudge w/Hazelnut cream

Meal #4-PB Cup Crispy Tortilla Dessert
1/2 serv. GNC. 100% whey Protein

Meal #5-Taco Cheeseburger on Double Fiber English Muffin

Meal #6- 1 serv.Protein, 1/2 c.popcorn w/1tsp.caramel sauce, pudding snack

My entire day of food and 3 c. coffee w/3tbsp. of Sugar Free Hazelnut Coffee Mate came to.

1,745 calories.............40g. fat........225g.carbs........135g. protein...38g.fiber

Monday's Workout w/ pics/demos

2008-06-24T08:03:00.000-07:00

This was my workout yesterday...Each set I go slowly when I brig it up and when I let it back down....As soon as I can no longer do the movement in perfect form, when I my muscle is just exhausted, I move to the next one....If there is no waiting time listed, then I didn't wait (like when I isolate each arm, by the time I have finished one set on the alternate arm, I just move on the to next set...30 sec. should've elapsed)

BICEP CURLS (seated or standing) (biceps)(I do them one arm at a time, first right, then left..then back to right and then left)

1 set 12 lbs.-10reps (R)
1 set 12 lbs. 10reps (L)
1 set 15 lbs. 7reps. (R) (failure)
1set 15 lbs. 6 reps (L) (failure)

waited 60 secs.

Combination-Lateral raise-front raise (also done isolating each arm)
1 set 12 lbs.-9reps (R) failure
1 set 12 lbs. 9reps (L) failure

30 sec. wait

Shoulder Press-(standing)
1 set 10 lbs.-10reps (both)
30 seconds
1 set 12 lbs. 4reps. (R) (failure)
1 set 12 lbs. 6 reps (L) (failure)

60 sec. wait

Tricep Kick backs-Isolating each arm
1 set 10 lbs.-10reps (R)
1 set 10 lbs. 10reps (L)

1 set 12 lbs. 6reps. (R) (failure)
1set 12 lbs. 4 reps (L) (failure)

60 sec. wait

Traditional Lat pull downs-wide grip
1 set 50 lbs.-10reps
wait 30 secs.
1 set 60 lbs. 4reps. failure

Wait 45 secs.

(using the same bar as above just changing my grip)

Close grip lat pull downs

1 set 50 lbs.-10reps
30 sec. wait
1 set 60 lbs. 9reps failure

wait 60 secs.

Rotary Calf Machine
1 set 70 lbs.-10reps
30sec. wait
1 set 90 lbs. 12reps failure

Thighsolator Leg Press
1 set 45 lbs.-10reps
30sec. wait
1 set 60 lbs. 8reps (failure)

Standing Calf Raises on machine
1 set 60 lbs.- 10reps
30 sec. wait
1 set 75 lbs. 8reps

Concentration Curls
1 set 10 lbs.-10reps (R)
1 set 10 lbs. 10reps (L)
30 sec. wait
1 set 10 lbs. 10 reps.(R) (failure)
1set 15 lbs. 8 reps (L) (failure)

AB STUFF
On this one I did 5 sets of 10....each one lifting my legs a bit higher until they were straight in the air....increasing the intensity (lol and the pain) of each one.

Then I turned side ways and crunched for 5 on each side, twice, for a total of 10 crunches each side.

I began and ended my ab workout with these....Rotating my knees as I lifted them from side to side....5 each side before I did the thing above and 5 each side after.

In between doing the knee raises and the ab crunch machine thingy I did these....10X

Fairy Princess- Some weight stuff

2008-06-23T16:21:00.000-07:00

I'm just going to put the basic exercises I did when I first began...these are the ones that helped get me ripped in 12 wks and I was a total newbie to working out......I still use all of them and am currently doing a similar workout with a bit more weight than what you would start with.

All pic demos are clickable and you can get more info about each one if you click it........
Do all of the movements slow in each direction so that you work your muscle coming and going......
Make sure you concentrate of the muscle/muscle group that you are working on.

General.......Pick one dumbell ( 8-10 lbs) and do the exercise 10X.......

Wait 30 secs........

Take the next larger dumb bell (10-12lbs) and do as many reps as you can in GREAT FORM...until you can't do anymore with proper form (called going to failure). If you can do anymore than 15, you need to increase your weight the next time.

Wait between 60-90 secs. and move on to the next exercise.

The entire workout will take 25-30 mins generally.

BICEP CURLS (seated or standing) (biceps)

SHOULDER PRESS (seated or standing) (Shoulders)

TRICEP KICK BACKS (triceps-backs of arms)

Dumbell Flyes (Chest)

One-Armed Dumbell Rows (back)

Forward Lunges with Dumbells (butt, quads)

Calf Raises (calves)

Squats-(use dumb bells with these. Hold either at sides or up by shoulders)

Straight legged Dead lifts (hamstrings, glutes and others)

For my Fairy Princess Friend-(this is a work in progress)

2008-06-23T10:53:00.000-07:00

So one of my closest friends asked me if I could come up with a plan for her (menus & workouts) and since I will be psycho with moving and trying to meet my own workout obligations this next week or so I thought that I would just make a little blog here that has some little tips that make my life easier (as far as my meals go) She has an extremely busy life so these are time saving type tips as much as anything else.....I have found for me, if things are convenient for me then I have a better chance of success.....

So my friend this is for you..........Of course if anyone else finds these things helpful then that rocks too.

Make things up ahead of time

1. whole wheat pasta-make the whole box and store in a ziploc and take out what you need as you need it.

2.Veggies-make a bunch and they will be ready to add to a meal.

3.Boil in Bag Brown Rice- Make one or two packages up and ziploc 'em.

4.TORTILLAS-quick, easy and my favorite single serving friends.

5.Chicken breasts-Make up a couple ahead of time-seems that 1/2 a chicken breast is one 4oz. serving so if you make two breasts on the counter top grill then you have chicken for 4 meals.

6.Turkey burgers-Pre-made or better is to split the extra lean ground stuff into 4 ziploc bags and freeze and take one out before you leave for work, or when you start your day so that it can be ready in about 15 mins for a dinner.

7.Individually wrapped fish and chicken in the bulk bag at the grocery store. The price is great and most of this stuff can be taken out and thawed in about 30 mins (or less) for a meal....THESE HAVE BEEN A LIFE SAVER.

8.Cottage cheesecake......make one or two containers of cottage cheese up at a time. If using blueberries make that one separately so the dried blueberries will plump back up.....Leave the rest fruitless and add in strawberries, bananas or apples and cinnamon (just examples of the ones that I make most frequently)

9. If there are spice combos that you use frequently make extra so that you can add them in quickly and easily.

10. Canned chicken and tuna........THESE are awesome cause they can go with you anywhere and bring a tortilla or english muffin and you can have a quick and easy fresh lunch (rather than letting everything get soggy while it sits.

11. Make up things like "Slow Cooker Chicken Salsa" ahead of time....its SOOO simple, you throw the stuff in a crock pot and leave it for about 5 hours and you have multiple meals that can be eaten........I eat this stuff on pasta, tortillas, rice, baked potatos.

12.Have fresh fruit and veggies around and cut up to be as easily ready and accessible as possible.

13. get the MONDO 42oz size of generic old fashioned oatmeal....you get WAAAY more and pay less and you will end up eating it ALOT.

14. 93% Lean Hamburger Patties....premade in a bag of about 10-12....sooo fast and easy and yummy!

15. Tuna Cakes can be reheated and still taste yummy and be a great small snack or added to a meal (adding in a veggie)and they have a great amount of protein.

Below are my food choices that I use...the lists aren't all inclusive but give an idea (some of the lists I've added more stuff to that I don't personally use)

Choose your proteins (know your proteins)
GNC 100% Whey Protein
egg whites, egg beaters
Fish-salmon,flounder,tilapia,tuna (there are many others too)
chicken
turkey
lean meat
shrimp
Reduced-Fat peanut butter
Fat-free cottage cheese (or lactaid cottage cheese)
Canned tuna, chicken or salmon

Choose your whole grain carbs
whole wheat tortillas (fajita sized is the one I use)
Oatmeal (Old Fashioned or Steel Rolled oats)
brown or wild rice
whole wheat pasta
whole grain breads
whole wheat waffles (eggos)
whole wheat pancakes (eggos)
whole wheat pasta
Cous cous (as far as I know, but I haven't eaten it in ages)
Honey Wheat Pretzels
Whole wheat, health nut, double fiber english muffins

***occasional baked potato..once a week or every other

Other carbs-Fruits & Veggies (** fresh or frozen)
Broccoli
Celery
Bell peppers (all colors)
Green Beans
Carrots
Sprouts
scallions
Onions
Tomatoes
Strawberries
Dried Blueberries
Apples
Bananas
Peaches
oranges and other citrus
grapes
watermelon (my post workout fruit)

Fats

Flaxseed Oil or flaxseed
Olive oil
Peanut butter
almond or cashew butter
almonds
avacado (fresh, home made guacamole)

Fun extras that make it stick for me
Cool Whip free
Sugar free Pudding snack packs
Sugar free hot fudge topping
sugar free caramel topping
salsa
spices
Taco Seasoning
Fiesta Ranch Dip mix
Kraft FF Mayo
Sugar Free Coffee Mate
Splenda

More to come so check back

Today's food..was weird..pic meals Day #44

2008-06-22T20:12:00.000-07:00

Meal #1- Part of my typical...planning for brunch "snack"
136calories...
2g.fat...22g.carbs...9g.protein

1/4 c. oatmeal, 2tbsp. Sugar Free Syrup, 1/4 c. Blue berry cottage cheese cake

Meal #2- Still planning for brunch....needed a small snack
126calories
1g.fat...13g.carbs...15g.protein

Tuna Cake w/ 1tsp. Ketchup (not the actual pic shown)

Meal #3- "Brunch" at the Crepe Maker (to read blog about this go here)
(I guessed at the nutrition by putting in each ingredient)
466calories...
27g.fat ...5gcarbs...29g.protein

this pic isn't actually it...I managed to have a lunch crepe w/chicken, blue cheese, spinach leaves, walnuts w/pesto sauce & honey mustard on the side.......I managed to make an absolute wreck of the dessert crepe....that'll teach me :)The walnuts added alot of polyunsaturated fat.

Meal #4- Pudding Snack-Banana Fudge

60calories....
1g.fat...13g.carbs...2g.protein

Meal #5-"Who says I can't have dessert FIRST? " meal
154 calories
42g.fat...28g. carbs...5g.protein

waiting for BF to come home and since he is running late I flipped my last two meals so that I could eat with him and so I wasn't eating my last meal ultra late....I made a modified version of this to save on calories
1tsp. PB....2tsp. Smuckers Sugar free Hot Fudge, Cool Whip Free & tortilla of course.........I finally was able to get my hot fudge sauce today and it is like hours before my TOM....needless to say, I'm needin' some choco and PB!!

Meal #6- Blackened Flounder, Blacened Shrimp w/Spicy-Sweet Citrus Sauce & Almonds...WW. Pasta & broccoli

(I only ate half my flounder, nutrition info for both 1/2 & full)
345calories
6g. fat...53g carbs...
27g.protein (1/2)

407calories
7g.fat...55g.carbs..
38g. protein

Blackened Flounder w/ Spicy-Sweet Citrus Sauce and Almonds

2008-06-21T19:22:00.000-07:00

(it was a cross between these two meals YUMM!)

I just made this amazing fish and now my lips and tongue are pretty much on fire LOL....I made the blackened flounder I made the other day and I add the Spicy Sweet Citrus sauce from yesterday's Chicken (I made a new batch, but that was the sauce LOL)....My lips are burning from all of the cayenne pepper....and dontcha just know, my camera's battery went dead and I couldn't even take a pic of it.

It was the blackened flounder & that sauce from yesterday. The sauce consisted of key lime juice, lemon juice, orange juice, garlic, cayenne pepper, hot pepper flakes, ginger & brown sugar brought to a boil and adding in some flour so it would thicken........WHOA!

The blackening spices were paprika,oregano, basil, sugar, black pepper, cayenne pepper & red pepper flakes..The fish was coated in that.

I marinaded it in the juices (lime/lemon/orange with garlic and cayenne pepper)

When the fish was almost done grilling I drizzled some of the sauce on it and then sprinkled on some crushed almonds........Then I allowed it to cook and toast the almonds for a moment.

I put the fish on the plate with some ww. pasta and broccoli and drizzled sauce and almonds over all of it.

WOW!!! I will be making it for dinner tomorrow night for my bf and I (I had to test drive it first)....I think even his "food snob" palette will love it. :)

I served it with some wheat pasta and broccoli

Pic Meals Day #43

2008-06-21T10:13:00.000-07:00

Meal #1-Typical Breakfast 9:30 A.M.

288 calories
6g. fat...45g.carbs...16g.protein

1/2 cup Old Fash.
Oatmeal

1/2 med. banana

1/2 serv. protein

1 tbsp Smucker’s
Sugar Free Syrup

2 8oz. cups of
coffee Iced w/
Sugar Free Hazelnut
Coffee Mate

Water

****I ran out of syrup
(today was .33tbsp.)

Meal #2-Tuna Cake-Salad-Strawberries & Cream
184 calories
2g. fat...62g.carbs...16g.protein

Tuna Cake &
Salad w/
Balsamic Vinegar
Strawberries & Cream

1/2 can of Chunk light
Tuna in water (drained)

4 Rolled Gold Honey
Wheat Pretzels “braided
twists” crushed

Cayenne pepper (to
taste)

1 Tbsp. Ketschup

1 C. Romaine Lettuce

1 Tbsp. Balsamic
Vinegar w/ 1 pk Splenda

Strawberries
(1 med,3small)

1Tbsp. Cool Whip Free

water, some of the D.
Pepsi

HIIT cardio or Turbo Jam workout 12:30 P.M.

Meal #3- Protein & Watermelon (smaller version)
215 calories 4g. fat...24g. carbs...22g. protein

I did Turbo Jam for 45 mins today so I didn't think that that warranted an entire meal meal.....I ended up having
1 serv. protein
1.75c. watermelon

Meal #4-Caramelized Bananas w/ Cottage Cheesecake base and waffle
283 calories
2g. fat...53g.carbs...15g.protein

Caramalized Bananas
W/
Cottage Cheese Cake
& Waffle

1 Nutri-Grain Low-Fat
Waffle

1 serv. Cottage Cheese
Cake (base)

1.5 tbsp. Smucker’s
Sugar-Free Caramel
Topping

1.5 tbsp. Cool-Whip free

sprinkle of cinnamon

Meal #5- Blackened Flounder w/ Spicy-Sweet Citrus Sauce & Almonds...WW pasta & broccoli
377 calories 7g.fat...56g.carbs...30g.protein

(pic to come Sunday when I eat it over again.)

Meal #6-Caramel, PB, Banana Baked Chimichanga w Cinnamon Splenda Popcorn
222calories
6g. fat...37g carbs...7g.protein

Today's Goals Day #43

2008-06-21T10:10:00.000-07:00

TODAY'S GOALS

1600 CALORIES...(Sat. is
always 1600 calories and Sunday is always 1400)

HIIT cardio or Turbo Jam....I am sitting here trying to decide which one to do today..........tan maybe (?).......cleaning is mostly done but need to do some extra packing.

Day in Retrospect..day #42...>Why I eat WHAT I eat....

2008-06-20T22:49:00.000-07:00

(copied from my Spark People Blog)

WHY WHY WHY I eat WHAT I eat.
So I noticed a little action step on Spark People that I hadn't noticed before....So I figured that since I am on this roll with logging, chronicling, and taking pics of my food for myself and anyone else who might enjoy it....I thought this might be a good time to add in why it is that I eat what I eat.........

Meal #1- Nutri-grain waffles...banana...sugar free syrup...3/4 protein shake and 2 8oz. cups of coffee Iced w/sugar free creamer.

Why????
I eat this meal 2 mornings a week...this is my pre-workout meal on my higher calorie days. The waffles are chosen as lower GI carbs that will sustain me longer through my workouts than regular waffles would do.....They also add in a bit of fiber. The banana is chosen for a similar reason and also for it's potassium content....and I looove bananas.....The syrup, well, I need SOME syrup and this one is soo yummy.....The protein is so that I have something in my system to aide in muscle recovery and so that it will aide in keeping my blood sugar levels more even (along with the waffles).....The coffee is 'cause I can't move off of my couch with out it :)

Meal #2- watermelon & protein

Why?
This one is easy....I eat the hi-GI carbs in the watermelon to replace the concept of dextrose (in the sweet tarts LOL eww)...i am trying to cause and insulin spike to aid in muslce recovery and to push more glycogen into my open and ready cells.....I try to do as close to a 1:1 ratio of protein in the meal and keep the fat very low....I eat this walking home from the gym and slam the protein shake as soon as I walk in the door from the gym. (cause of it being liquid it can be used faster)

Meal #3- Spicy Citrus Almond Chicken Roll

Why?
'Cause I was looking for a sweet and spicy way to make chicken similar to the Chili's Shanghai wings and it came out yummy, though not so much like the appetizer YET.....I chose chicken as my protein because its one of the better types of God made protein...I chose the almonds and chose to make it in a small amount of olive oil to add a bit of good fat into my diet on my higher calorie day.....I chose to make it in a wrap so that I could get my good lower-GI carb in and not have too many calories (so I could have some other stuff later) and so that this meal wouldn't be too high in calories alone...also adds a bit of fiber. I love spicy cause the thermogenic herbs aide in fat burning.

Meal #4- Caramel Apple Chimichanga w/ Blue berry cottage cheese cake....1/3 serv. protein.

Why?
Well I wouldn't have combined the two fruits in one meal but I'd already made up the blue berry cottage cheese cake and I needed some protein (and cottage cheesecake is my very favorite God made (well mostly :)) protein..........I add the tortilla for the same reasons as above......I was also stoked to try the caramel and apple and see how it would be (still needs some tweaking, apples too crispy still)....I add the caramel and cream cause I have PMS and NEED some guilt free sweet stuff and I loove dessert.....atleast it has all of the necessities and not the bad junk :) I added the cinnamon 'cause it's good for me. I added the extra, small protein shake to round out the serving of protein.

Meal #5-Tuna cake snack w/ taco sauce

Why?

My bf wasn't home yet so wasn't sure when dinner would be but needed to eat something...I opted for a snack w/ more protein and I just looooove my taco salad dressing spread.

Meal #6- Taco Chipotle CheeseBurger-Bananas Foster on waffles

Why?

My bf is just now on the way home...so eating late and saved up too many calories for my last meal, but I gotta get 'em in and I worked out HARD today so I'm not soo worried, it's not like I eat late often.......I'm opting for another taco chipotle cheeseburger on an english muffin...Normally I wouldn't eat red meat more than once a week but near and during my TOM I allow a bit more of very lean red-meat.....my english muffin will have double fiber and low -gi carbs.........Then to get in some extra calories I will have to have some banana's foster on waffles (oh the thought is crushing me LOL)....not sure what everything will add up to.......I may need to have some extra protein.......I'll see how it all adds up in a few.

Iced Coffee-

why?

I drink my coffee iced for two reasons....one....I was going through atleast one small container a day of coffee mate before joining SP....now I only have the tbsp serv. size per cup.....It's much easier for me to drink coffee with very little creamer if it's iced.....Also, iced cold beverages make your body burn more calories to heat it to core temp....soooo every little bit helps right??? LOL....I drink coffee cause as I said earlier, I wouldn't be able to move off of the couch or get out of my own way without it....Who knows, I might even just die without it.......I'm NOT EVEN gonna do that experiment.

Okay...those are my WHYS for today....now I gotta go make some dinner.

Pic Meals for Day #42

2008-06-20T14:56:00.000-07:00

Meal #1- Waffles-Banana-Protein-Iced Coffee 10:00 A.M.
312 calories
4g. fat...52g.carbs...20g.protein

2 Low-Fat Nutri-Grain waffles
1/2 medium banana
3/4 serv. GNC 100% Whey Choco Protein
2 Tbsp. Smucker's Sugar Free Maple Syrup

2 8 oz. cups coffee, Iced w/ 2tbsp. Sugar-free Hazelnut Coffee Mate
GYM...Full body HIT routine-leg intensive

Meal #2- Watermelon & Protein-1:00 P.M. on way home from gym

325calories
31g. protein...6g. fat...37g. protein

2cups. watermelon (diced) eaten while walking home from gym
1.75 serv. GNC 100% Whey Protein, chocolate

Meal #3- Spicy-Sweet Citrus Almond Chicken Roll 3:00P.M.
315 calories 17g. fat...20g. carbs...21g. protein

1 Mission WW Carb
Balance Fajita sized
tortilla

3 oz. Chicken Breast

(lime juice,lemon juice,
Splenda,garlic,gr. ginger,
o.j., brown sugar,red
pepper,cayenne ppr.
flour)

1 tbsp. Sunkists Orig.
Almond Accents

1tsp. Olive Oil

1tbsp.Lite-Done Right
Ranch Dressing

Meal #4-Apple Caramel Chimi, Blue Berry Cottage-Cheesecake & 1/3 serv. protein 5:00 P.M.

265 calories
4g.fat...42g.carbs...16g.protein

1 Mission WW Carb
Balance Fajita sized
tortilla

1/4 med.apple diced

1 Tbsp. Smucker’s
Sugar-Free Caramel
Topping

2 Tbsp. Cool Whip Free

Sprinkle of Cinnamon

(Cottage Cheese Cake)
1/2 serv.
1/4C. FF Cottage
Cheese
1/2 tbsp. Cheesecake
Flavored SF/FF Jello-
Pudding Mix
1/2 tbsp. dried bl. berries

1/3 serv. Chocolate Protein

Meal #5-Spicy Tuna Cake Snack w/ taco Sauce 7:00 P.M.
124 calories 1g. fat...12g. carbs...16g. protein

1/2 can Chunk light tuna
in water, drained

4 Rolled Gold Honey
Wheat Prezels (crushed)

cayenne pepper to taste

1/3 tbsp. Low Fat
Taco Salad Dressing
(whipped cottage cheese
& Hidden Valley Ranch
Dip mix)

Meal #6- Taco Chipotle Burger & Taco Sauce 9:30 P.M.
311 calories
9g.fat...32g. carbs...30g.protein

My last two meals were very close together and very unusually late due to holding off on my calories to possible do a cheat meal and eat something w/ my bf......Ultimately, this meal is just as tasty as anything special we could've ordered in....I typically WON'T eat this late but which is worse? Not to eat? Or to NOT get in my calories after such a hard workout and tough PMS week??? I think I chose right as long as it isn't ALL the time.

Meal #7- Caramel Banana & Waffles w/ Protein Shake 10:30 P.M.
394 calories...
4g.fat..78g.carb..15g.protein

2 Low-Fat Nutri-Grain
waffles
3/4 med. banana
2 tbsp. Smucker’s
Sugar Free Caramel
Topping
2 Tbsp. Cool Whip Free
cinnamon

1/2 serv. Protein

Check this out....OOSH! 4 min. workout will kick yur butt!

2008-06-19T15:15:00.000-07:00

So one of my Sparkpeople friends posted this in one of her blogs last week and today my DVD player was acting up sooooo I decided to give it a shot and just OOSH!!!

I did it 2X back to back and I was spent!...Cool way to change things up.

Day #41 Picture Meals

2008-06-19T10:17:00.000-07:00

To see the written version click here

Meal #1- Blueberries & Oatmeal & Protein 10:00 A.M.I was out of bananas so I had to use Blueberries and they just weren't as good.)
266 calories
6g. fat...45g. carbs...15g. protein

1/2 C. Old fashioned Oats
1 Tbsp. Dried Blueberries
1 Tbsp. Smucker’s Sugar-Free Syrup
2 8oz. cups of coffee Iced
w/
1 Tbsp.Sugar-Free Hazelnut
Coffee Mate

Meal #2 Taco Chicken Fit-zza- 1:00 P,M.
229 calories
7g. fat...19g. carbs...23g. protein

3 oz. chicken tenderloin
pcs. shredded

2tsp. Old El Paso
Taco Seasoning

1.5 Tbsp. Chunky Salsa

1 Tbsp. 2% Shredded
Cheddar Cheese

1 tbsp. Low-Fat
Taco Salad Dressing

1 Mission Fajita Size
W/W tortilla (carb balance)

Meal #3-Bananas Foster Cottage Cheescake-3:00 P.M.
291 calories
3g. fat...63g. carbs...16g. protein

3/4 med. banana
(cut into pieces)

1/4 C. Smucker’s
Sugar Free Maple
Syrup

1 tsp. Cinnamon

1/2 C. Fat-Free
Cottage cheese

1Tbsp. Sugar-Free
Cheescake Pudding Mix

3pks. Splenda

1 Nutri-Grain low-fat
waffle

1 8oz. cup coffee iced
w/ 1tbsp. SF Hazelnut
Coffee Mate

Meal #5-Spicy Chipotle Taco Chs. Burger 8:00 P.M.
324 calories
10g. fat...33g. carbs...32g. protein

1/4 93% Lean
Hamburger
Pattie

3 Rings of onion cut
into chunks

1tsp. Chipotle Taco
Seasoning

1Tbsp. 2% Cheddar
Cheese Shredded

2 Tbsp. Low-Fat
Taco Salad Dressing &
Spread

1 Orowheat Dbl. Fiber
English Muffin (WW)

Meal #6-Caramel/Peanutbutter Banana Baked Chimichanga 9:15 P.M.
204 calories
6g. fat...33g. carbs...6g. protein

1 Mission WW Carb
Balance Fajita sized
tortilla

1/4 med. banana

2tsp. Reduced Fat
Peanut Butter

2 tsp. Smucker’s
Sugar-Free Caramel
Topping

2tsp. Cool Whip Free

Tomorrow's Goals Day #41

2008-06-18T22:34:00.000-07:00

TODAY'S GOALS: Day #41

1500 CALORIES...

Can't decide if I want to do another HIIT routine or if I want to do my Turbo Jam....it will all depend on how I feel tomorrow when I get going........I didn't do an insane lower body workout today since that was Monday and will be Friday...I did some...but mostly concentrated on upper body....So I may feel up to another HIIT routine.

Also, tomorrow will be some tanning, more packing and the ride to the vet that I usually dread 'cause of the uphill ride home

Day #40 Meals (w/pics) & workout link

2008-06-18T09:51:00.001-07:00

Meal #1- Oatmeal/banana/protein 9:30 AM
316 calories
6g.fat...48g.carbs...16g.protein

1/2 C. Old-Fashioned Oats
1/2 medium bananan
1.66 TBSP. Sugar free syrup
1/2 serv. GNC Chocolate 100% Whey Protei
2 c. Iced coffee w/sugar free hazelnut creamer

GYM 12:30

Meal #2-12:45 P.M.Watermelon/Protein-12:15-12:30P.M.
325 calories
6g. fat...31g.carbs..37g.protein

Post HIT full-body workout meal

1.75 serv. (1.75 scoop + 12oz. H20)

2 C. Diced Watermelon eaten
on walk home from gym
GNC 100% Whey Protein (choco)

Meal #3- 2:45 P.M. Chicken & Broccoli Fit-zza w/Strawberries/fudge/cream
302 calories 10g.fat...35g.carbs...21g. protein

**1 ww. tortilla,Mission
carb balance,fajita sized
w/ 2oz of chicken,
1/4c broccoli, 1/8 c. sauce,
2Tbsp. 2% cheese, pepper
flakes and 1tsp. grated parm)

Strawberries & Hot Fudge Sauce
w/cream
4.5 med. strawberries quartered
1tbsp. Smucker’s Sugar-Free
Hot Fudge topping
1 tbsp. Cool Whip Free

Meal #4-6:00P.M. (I lost track of time so I had waay too long in between meals)
No-Ice Cream Banana Split
263calories
7g.fat...48g.carbs...7g. protein

1/2 med. banana

4 med. strawberries

1Tbsp. Reduced-Fat
Jiff Peanut Butter

2tsp. Smucker’s
Hot Fudge Topping

1Jello Sugar-Free
Banana Fudge
Pudding pack

1 tsp. Cool Whip Free

Meal #5- 9:00 P,M. Sharkey's Naked Chicken Santa Fe Burrito
358calories
15g.fat...33g.carbs...25g. protein

Meal #6-10:30P.M. Popcorn & Protein
173 calories
3g.fat...13g. carbs...24g. protein

Today's Goals Day #40

2008-06-18T09:49:00.000-07:00

TODAY'S GOALS

1800 CALORIES...

Full-body HIT workout focusing more intensely on upper body.

Meals Day #39 (w/pics)

2008-06-17T11:39:00.000-07:00

Meal #1- Oatmeal/banana/protein 8:30 AM
316 calories
6g.fat...48g.carbs...16g.protein

1/2 C. Old-Fashioned Oats
1/2 medium bananan
1.66 TBSP. Sugar free syrup
1/2 serv. GNC Chocolate 100% Whey Protei
2 c. Iced coffee w/sugar free hazelnut creamer

HIIT cardio-10:30 AM-10:50 AM

Meal #2-Watermelon/Protein-10:51 A.M.
227 calories...
27carbs...4g. fat....22g. protein

Meal #3- 1: 30 P.M. Spicy Tuna Cake w/ taco sauce , salad, mixed fruit.
191 calories...
2g. fat...27g.carbs..14g. protein

Meal #4- 4:00 P.M. Peanut Butter Cup Crispy Tortilla Dessert & Iced Coffee
235calories...
6g. fat...33g.carbs..6g. protein

Meal #5- 7:00P.M. Spicy Blackened Flounder w/ Key-lime Garlic Sauce, Broccoli, ww pasta and banana fudge sugar-free pudding.
401 calories
5g. fat...66g.carbs..33g. protein

4oz. Fish
1.5Tbsp. Lime/Garlic sauce
1/2c broccoli
2 oz. pasta

1 pudding snack

Meal #6- 9:25 P.M.- Protein/Cayenne Popcorn & Grapes Snack
107 calories
1g. fat....14g. carbs....12g. protein

Today's Goals (so I'm a bit late :))

2008-06-17T08:25:00.001-07:00

TODAY'S GOALS

1500 CALORIES...

HIIT Cardio...either sprinting type that I've been doing or this other little gem one of my wonderful SP friends posted about. If I do that one I may try to do it 5X throughout the day...or 2X for 2X..I'd have to switch it up a bit cause I can't really do the whole mountain climber thing........It's similar to the "ladder" I was doing with jumping jacks* crunches * deadlifts (or skater squats)....It looks totally KILLER!

Also today is my day to tan on th roof for awhile........so that's it

I didn't get my breakfast pic taken 'cause I forgot to turn of my camera yesterday so I have to charge it UGH!

Meals for today-day #38 (with pics)

2008-06-16T11:19:00.000-07:00

This is something new that I'll be doing here. Whenever possible I will take pics of my meals and post them here.

Meal #1-10:00 A.M. ( pre-heavy full body HIT workout meal)

Nutri Grain Lo-fat waffles
2TBSP. Smuckers SF Maple Syrup
1/2 a banana
1 serv. GNC Chocolate 100% Whey protein
2 cups of SF Hazelnut Iced Coffee

317 calories.....25g. protein.....5g. fat....53g carbs

GYM (my workout is at the bottom of the page) at 12:30PM (I ran late today due to my Ipod not being charged...usually it's Noon)

Meal #2-1:30(post-workout meal)

2 c watermelon diced (taken in purse to gym and eaten while walking home immediately after gym)
1.75 serv. GNC Chocolate 100% Whey Protein
(drank as soon as I walk in the door after gym)
292 calories....32g protein...30g. carbs...5g. fat

Meal #3- 3:30PM- Chicken & Broccoli Fit-zza & Strawberries w/Cream & fudge sauce
(Due to a blogger error mess

1 Mission fajita sized ww carb balance tortilla
2 oz. chicken breast (pre-grilled)
1/4c. broccoli
1/8 c. Nappa Valley Garlic Roasted Tomato Sauce
2 TBS. Shredded 2% mixed cheese
1 tsp. Grated paramsean cheese

3med. strwaberries cut in quarters
2 tsp. Smucker's Sugar Free Hot fudge Topping
1 TBSP. Cool Whip Free

277 calories....20g. protein...8g. fat....29 g carbs

One cup of Hazelnut Sugar Free Iced Coffee-17calories

Meal #4- 5:30 PMBlueberry Cottage-Cheesecake on ww pancake
(one of my favorite creations...

whipped cottage cheese/cheescake sf/ff pudding/dried blueberries (they soften up)..

I usually eat this on a ww waffle but I ran out of them so the next best thing was the ww pancake....They are NOT my favorite.

280 calories...30g.carbs.....2g. fat...15g protein

Donkey kicks, pelvic thrust/bridges,skater squats (all 3 X15 with 5lbs) modified push-ups(3 X10)...Ankle touch crunches 50...walk 12 mins.

Meal #5- 7:30 PM-Taco Cheeseburger

93% lean hamburger
1 Van De Kamp's Reg. English Muffin (my ww went bad)
1 TBSP. Shredded 2% Cheddar Cheese
2 TBSP. Low Cal Taco Salad Dressing (my recipes-made w/whipped cottage cheese)

330 calories...28g.carbs...9g.fat....33g.protein

Meal #6 (having it early because the Ipod situation threw me off for the whole day, and trying to get in all 2000 calories for today)(I still have one more meal to go today..I also wanted to get the higer carb thing done earlier)
Peanut Butter Cup Crispy Tortilla Dessert
1 Mission fajita sized tortilla (ww, carb balance)
2 tsp. Reduced fat PB
1 TBSP. Smucker's Sugar Free Hot Fudge Topping
1 TBSP Cool Whip Free

203 calories..32g.carbs....6g. fat...6g. protein

Meal #7- Activia Mixed Berry & Chocolate Whey Protein w/.5C skim milk

238 calories...30g.carbs.....5g. fat...29g. protein

Daily total....2011 calories...236g. carbs...47g.fat....161 protein

Tomorrow's Goals for Day #38

2008-06-15T22:16:00.000-07:00

2000 CALORIES...

Full body HIT!!!! Focusing on lower body BIG TIME since it's a higher calorie day. (I may throw in a ladder for a short HIIT session post weights...or I'll just do my Bounce*Rock*Skate*Roll day which is what Monday seems to be for me.

Day #37 in Retrospect.

2008-06-15T22:12:00.000-07:00

Well, it was a super busy weekend...packing...cleaning....scrubbing....apartment hunting....

Here are my meals for today...today was my rest day so no workout..blogs at SP talking about what's been going on....Will update more tomorrow....Gotta get my sleep so I can get some good sleep to be ready for tomorrow..Up early...off to get watermelon...then starting the week with a full body HIT!

Tomorrow's Goals 6-14-08

2008-06-13T21:57:00.000-07:00

1600 CALORIES...

HIIT cardio....ABS.....tanning...Target....packing....laundry.

Day In Retrospect Day #35

2008-06-13T21:56:00.001-07:00

So today was a pretty big calorie day and workout day...amazingly though I feel sooo much better and more rested than yesterday....I took it easy alot today, allowing my body time to recoup. I took pics and did the full body HIT (see blog on my Sparkpeople page about my episode with the leg press machine UGH)

I came up with a new yummy recipe/meal and added it to my cookbook...it was all in all a really good day....tomorrow I should be energetic.

My meals/workout.

Comparison Pics

2008-06-13T17:48:00.000-07:00

So I finally got my things figured out so I don't get such blurry pics...I have to put a towel up to show where I'll be prior to setting the self timer....So most of these new ones are clear.

I think it's important for me to see where I was and where I am now...as I progress. This way even if the differences are so subtle that I have a hard time seeing them on me I will be able to see them in the pics side by side.

Not a ton of difference here....but I can feel it on myself....I'm sure more so over time though.

Here I definitely see the difference. I am looking more defined. WHOO HOO that is what I'm going for

My abs and legs are certainly showing a difference and I am totally jazzed about that....I tried to make the lighting darker so that the muscles would show up a bit better....Again..they are coming along.

These next two aren't compare pics but I want to have them here for future comparison.

Favortie snackies....sooo NOT a diet...but a LIVEit!

2008-06-13T15:23:00.000-07:00

So this was my 3rd meal for today....Anyone who reads this and looks at my trackers will know these listings...Slow Cooker Chicken Salsa (on sparkrecipes.com)...This stuff is just the best!!! I'm sooo glad that I found this little gem of a recipe.....I eat it this way on my higher calorie days....I use it as an excuse to get in a bit of EVOO into my diet.....Other wise I would just bake it in the toaster oven. I also eat it on a baked potato, over ww pasta or over brown rice....even my BF likes it and he doesn't even dig chicken or anything remotely diet.

This is my recipe, something that I decided to try that came out kick ass....It's in my cookbook on sparkrecipes (see the little thing in the side bar to go check it out)....It is also something I eat to get in some good fat and a peanut butter fix....

Peanut-Butter Cup Crispy Tortilla Dessert

2 tsp.Peanut butter (reduced fat)...
1 TBSP.Sugar free hot fudge sauce,
w/w tortilla and
(bake until crispy in toaster oven or oven)
garnish w/cool whip free....

NOW THAT'S A DESSERT I could eat forever!

So this was my 3rd meal and it was sooo totally rockin'!

I also have this thing that I tend to do...I only use small plates, something I heard about years ago for dieting....but I also try to make my plates cute and my food as attractive as possible.....Even if my BF and I get take home I still serve it up on plates and not out of the to-g0 cartons sooo why not with myself? It's my way of making my meals special and important and doing something nice for me....It also helps me keep portions smaller and not feel any deprivation 'cause my food looks cute.

Comparison pics

2008-06-13T11:41:00.000-07:00

So I decided to see what the comparison was from another pic taken on 6-1-08..legs and abs.....things are shaping up for sure :)

Now I wanna get to the gym more than ever!

Tomorrow's Goals

2008-06-12T22:28:00.000-07:00

1900 CALORIES...

Full body HIT...or atleast that's the plan....I hope I can do it. I will do all that I can....who knows maybe I will feel like a million bucks in the morning...that is the hope.

Day in Retrospect Day #34

2008-06-12T22:23:00.001-07:00

UGHHH...just UGHHH! I know I have had a looong rough day when I ask my BF to drive me to the grocery store because I am just tooo exhausted to ride the 1/2 mi to Target and back.....yeah....it was one of THOSE days.

This is my meal and workout plan today...I went over a bit on purpose..I just needed it desperately! Too long of a day....to wiped out!

I did get to tan for a bit....Did my cardio, I opted for Turbo Jam for 36 mins...I needed something less intense than HIIT today.....I also packed ALOT and rode quite a distance (one of the ways uphill) to get stuff from the vet for our kitty boy.

New pics in my size 4 jeans WHOO HOO

2008-06-12T21:49:00.000-07:00

This is just a small comparison...Day #26 to Day #34

So the last 9 days have given me some more definition..NICE! Less fat over the muscle and I won't complain about that.....Tomorrow I'm gonna take some more pics I was just in a hurry and sooooo exhausted today that I just did a few of me in my jeans that I NOW fit into.

I also need to clean the mirror LOL..but with packing to move, hitting the gym, cardio days and making all of my food and other responsibilites who has the time to worry about mirrors??!!..I also need to take the lightening down a bit (I did in the two darker shots) so that you can actually see the definition..especially on my abs and legs...But, those will wait until tomorrow.

So for today, these are it.

Tomorrow's Goals

2008-06-11T22:38:00.000-07:00

1600 CALORIES...

Most likely Turbo Jam and then HIIT on Saturday....tanning on the roof and packing some more boxes...I'm out.

Day in Retrospect Day #33 (I think)

2008-06-11T22:34:00.000-07:00

My day is over and it was rough...HIT and packing and trying to get 2100 calories in....Will write more about that tomorrow.....thankfully it's a lower calorie day.

My meals and workout for today...I'm exhausted and need to go rest my muscles and the rest of me.

Mid day musings

2008-06-11T17:10:00.000-07:00

So today this was my workout (scroll down).....

When I woke up this morning I was feeling sore still but not overly sore. I decided that it was best to change it up a bit so that I didn't end up over training the same muscles as the Monday HIT workout.

I looked around on bodybuilding.com and found a variation of the seated lat pulldown machine that I would use...So I decided to add that it.

I added in front/side lat raises in a combo and as singles.....I did my tris differently and did hammer curls for my bis.......Then, I actually did lunges....the things my knees hate and I avoid like the black plague.

Then a little while ago I did my stuff for the two team challenges...donkey kicks, plie squats/bridges,modified push-ups and a bunch of ab stuff.

I checked my protein powder today to make sure that there were enough BCAA (branched chain amino acids) specifically L-glutamine.....There is definitely enough....Maybe it is the adjustment to HIT workouts and me totally pushing to complete failure that is causing the soreness.....I'm getting sufficient sleep I think....Although my cardio yesterday was hard on my legs so maybe that is why they're still sore.

I'll keep an eye out on things and adjust again if needed.....maybe slowly add in the 3 full body HIT days...I can't crash and burn....I can't over train and screw myself.

Soooo keeping an eye out on everything and seeing what happens....now I have to go pack some more stuff UGHHHH!

Tomorrow's Goals

2008-06-10T22:10:00.000-07:00

2100 CALORIES...

FULL BODY HIT DAY #2....Pack more boxes..UGHHHH!!

Today is my big calorie day..this is a trick to get them all in..thank God for protein shakes.

The Day in Retrospect day #32

2008-06-10T22:02:00.001-07:00

So today was sorta easy, sorta trying....I didn't go to the gym so that made it somewhat easier....I did however do HIIT cardio and really begin packing for our move...that was the trying part.

Here are my meals from today and workout plan...I actually hit my calorie mark directly on the dot...I don't think I could've done it if I had really tried...I try to get as close as possible...but right on??? WOW

My cardio workout is written out in depth on my notes on the linked page...It was interesting....especially to my kitties who watched me sprint around the house like a wild woman.

I also got in 50 mins. on the roof tanning in my little kiddie pool....life was really good then for sure. :)

I also did a couple of really cool blogs over at SP today.This is one of them.

Tomorrow's Goals

2008-06-09T23:38:00.000-07:00

1500 CALORIES...

HIIT CARDIO or TURBO JAM 36 mins...ABS (AB Jam)..Layout and tan....pack some more boxes

Day in Retrospect Day #31

2008-06-09T23:32:00.000-07:00

So this was my meals and workout for today... Again, I got almost to a "t" with my calorie cycling...today within 1 calorie...DAMN I never thought I could get it so close.

My previous blogs have more in depth about my day's stuff..I tend to blog alot everyday....to compartmentalize stuff.

I also posted a blog about my night at the skating rink over on my Spark People page and my attempts to get in some exercise there.

Body fat today DAY #31 on SP

2008-06-09T15:25:00.001-07:00

So I am not totally buying that this is accurate....due only to my inexperience working with a caliper...but this is what I got for today so that I can continue to track...I got it a few times...Now if I can ONLY be consistent each week.

UGH

The WeighTrainer
3-Point Bodyfat/Lean Body Mass Calculator

Gender: female Weight: 145 lbs
Age: 38 years
Thigh: 12 mm
Triceps: 12 mm
Suprailiac: 10 mm

Your estimated body fat percentage is: 15.6 %

Your estimated lean body mass is: 121.6 lbs

DAY #35 6-14-08

Your estimated body fat percentage is:

*The WeighTrainer* 3-Point Bodyfat/Lean Body Mass Calculator
Gender:	female	Weight:	145 lbs
Age:	38 years	Pec:	0 mm
Abdomen:	0 mm	Thigh:	13 mm
Triceps:	13 mm	Suprailiac:	8 mm
Your estimated body fat percentage is: 15.6 %
Your estimated lean body mass is: 121.6 lbs

*The WeighTrainer* 3-Point Bodyfat/Lean Body Mass Calculator
Gender:	female	Weight:	144.3 lbs
Age:	38 years	Pec:	0 mm
Abdomen:	0 mm	Thigh:	10 mm
Triceps:	12 mm	Suprailiac:	8 mm
Your estimated body fat percentage is: 14.1 %
Your estimated lean body mass is: 124.1 lbs

Day #38-

Weight 144.3
Tris-12mm
Thigh-10mm
Suprailiac-8mm

BMI 14.1%
Estimated lean mass is-124.1 lbs.
Estimated fat mass-20.2 lbs.

Day #41- June 19th 2008

144.3lbs.
estimate 18.1lbs fat
estimate 125.2lbs. lean mass
estimated loss-2.1lbs. fat

*The WeighTrainer* 3-Point Bodyfat/Lean Body Mass Calculator
Gender:	female	Weight:	144.3 lbs
Age:	38 years	Pec:	0 mm
Abdomen:	0 mm	Thigh:	9.5 mm
Triceps:	12 mm	Suprailiac:	6 mm
Your estimated body fat percentage is: 13.2 %
Your estimated lean body mass is: 125.2 lbs

The WeighTrainer
3-Point Bodyfat/Lean Body Mass Calculator

Gender: female Weight: 143 lbs
Age: 38 years Pec: 0 mm
Abdomen: 0 mm Thigh: 9 mm
Triceps: 10 mm Suprailiac: 6 mm

Your estimated body fat percentage is: 12.3 %

Your estimated lean body mass is: 125.3 lbs

Like James Brown says.."HIT it and quit"

2008-06-09T15:03:00.000-07:00

So today was my first day of full body HIT and boy did my eyes get opened.

I began the day thinking of what I could use to replace the dang Sweet-tarts with (yuck yuck) cause I firmly believe that they spiked my insulin WAY too high the other day (I had terribly dry mouth and throat which I know is a sign of high BS)....So I ended up opting for watermelon, the fruit that by a lot of lists I ran across, that seems to be the Highest GI fruit....WHOOO HOOO. (I rode my bike to get it-This is the ROLL part :))

So I walked to the gym with 2 C of diced up watermelon in a baggie in my purse. (this is the BOUNCE part) I was ready to conquer the weights!

(Now, this is the ROCK part)- I cranked up my Genitorturers and Five Finger Death Punch and went upstairs...I did my upper body...everything was going well....I was ASTOUNDED at the strength I have now as opposed to the strength that I had years ago....It's either I have more strength or my idea of failure has matured and I am totally pushing it....Either way, I was lifting the same weight as I did years ago after doing it for 3 months straight.

Everything was going perfectly well until I grabbed the 25lb dumb bell to do my over head tri-ceps.....It was all good until I made it to fai lure and THEN had to lift the dumb thing over my head to place it ba(ck on the floor....OOOSH!!!!!!! SCARY! (I forgot that back in the day my ex was always with me and spotting me....what a thing to forget!!!!)

My heart was racing as I made my way to the other side of the gym to do my lower body....I grabbed the 50lb barbell ('cause the 40lb was too light the other day) on the way and went to my little corner to do my thang.

I lifted the barbell over my head and on to my shoulders and did my first set of 10.....Whew that felt good.....I lifted the barbell back over my head and thought...hmmmmm that wasn't too easy....Then, I waited my 30 secs and pulled it back over my shoulders and did my failure set....I mad it to 14....I wanted to keep going but I just couldn't..........Then I began to pull the thing back over and I almost lost my grip on it........OMG! TOOOOOOOOOO SCARY!!!

(Note to self, USE SMITH MACHINE( ONLY ONLY ) W/HEAVY WEIGHTS ESPECIALLY AFTER A BIG UPPER BODY WORKOUT YA' DUMMY!!!!)

My heart was about to beat outta my chest and my hands were shakin' like a leaf..........It was all I could do not to pack it all in.

I didn't though....I got in my leg lifts and then calf raises with the carriage only.

Then....like James Brown said, I HIT it..(and then) I quit....I went to the locker room...got my watermelon and allowed myself the time to cool down as I walked at a much slower pace than my usual going home....I walked in and promptly downed 1.5 serv of my protein shake...Meal #2 done!

This was my w/o for my first day..It will be similar most of the time...except adding in different exercises or upping weight.

I totally noticed the left side of my body is much weaker than the right....gotta work on that somehow.

Bicep curls-
(R)12 lb 10 reps

(30 sec wait)

15 lb. 7 reps (failure)

(L) 12 lb 10 reps

(30 sec wait)

15 lb. 4 reps (failure)

(60 second rest)

Shoulder Press-
12lbs. 10 reps

(30 sec wait)

15lbs. 9 reps(failure)

(60 sec wait)

One Armed
Rows-

(R) 12lbs. 10 reps

(30 sec wait)

20lbs. 13 reps (failure)

(L) 12lbs 10 reps

(30 sec wait)

20lbs 11 reps (failure)

(60 sec wait)

Flyes-

12lbs 10 reps

(30 sec wait)

12 lbs 7reps (failure)

(60 sec. wait)

Overhead
Triceps-

25lb 10 reps.

(30 sec wait)

25lb. 7 reps (FAILURE)

(90 second wait)

Squats-

50 lb. (barbell) 10 reps

(30 sec wait)

50 lb. (barbell) 14 reps (FAILURE)

(60 sec wait)

Straight
Leg Dead-lifts-

50lb. (barbell) 10 reps

(30 sec wait)

50 lb. (barbell) 8 reps (failure)

(60 secs wait)

Calf raises
on leg press-

carriage 10 reps

(30 sec. wait)

carriage 12 reps (failure)

Still have a few things to do for team challenges and my abs.....and tonight my BF and I are supposed to go skating at the rink for awhile WHOO HOOO (that of course will be the SKATE)

In A Quandary...Sweet-tarts or Watermelon..THAT is the question

2008-06-09T10:24:00.000-07:00

So about a week ago I stumbled across this nifty little piece about getting in your dextrose post-work out on bodybuilding.com and as I researched it I found that there are those who get it by eating Smarties or Sweettarts...Hmmm.....I had some in the house...so I decided to give it a shot.

So I took them on Wednesday (took them LOL, like they're medicine or some good supplement or something LOL) and I did again on Friday. On Wednesday I thought that they gave me a tummy ache since my body just doesn't like refined sugars so much after all these years....Okay, my body revolts every time I eat it like it wants to teach me a lesson. I still decided to give them one more chance on Friday to just be sure. They are quite convenient and they are there.

Friday afternoon as I was doing my thing I kept feeling like I had something in my throat..OH NO, I thought I was getting some kind of throat infection UGHHHH sooo NOT good at this point....Please, nothing to derail me, not now. Then it occured to me, diabetics get VERY dry mouths and throats when their insulin levels are very high.....it made me wonder....Did I spike my insulin TOO high for me?

Sat and Sun came and no issues with my throat so I am seriously wondering now if it wasn't the massive insulin spike.

So here I am, on Monday morning....just finished my breakfast, meaning that the gym is within 2 hours away from my arrival....So my quandary is do I run over to the little store and grab a small watermelon to use that (it was the highest GI fruit I came across in researching) or do I make a baked potato before I go to the gym....The watermelon WOULD be faster acting I think considering it's mostly water and easy to eat....almost like a liquid dextrose supplement.....The potato wouldn't be as easy to eat cold walking home from the gym (JUST EWWW!).....Or I can give the Sweet-tarts ONE more try and get the watermelon later on and have it ready for Wednesday.

I did write a little box full of inspirational and motivational quotes for one of my team challenges and one of my quotes was....

"Don't put off 'til tomorrow....what you can DO RIGHT NOW!"

So maybe that's my answer....I do however need a bit more coffee and to listen to my playlists here to give me the energy to move my butt to go over there and get the watermelon.

So I'm gonna hang out and jam and wake up.

Tomorrow's Goal

2008-06-08T23:32:00.000-07:00

1800 CALORIES... FIRST FULL BODY HIT STRENGTH TRAINING W/O.....
Maybe

BOUNCE* ROCK*SKATE* ROLL

Day in Retrospect 6-8-08 day #31

2008-06-08T23:25:00.001-07:00

Here is my food log for today...I didn't do any cardio today except for a bike ride to the mall and walking there....I purposely took it easy to let my body recover...This is gonna be a new week with alot of cool new things being implemented...my body needed to recover and repair.

This week's workout-Planning...

2008-06-08T10:01:00.000-07:00

So I heard the expression from Bill Phillips in his "Body For Life" book...."If you fail to plan....you plan to fail"

That really struck a chord with me and when I have gotten myself into my truly focusing times that is what has helped me in a really big way.

So, with me beginning this new calorie cycling and HIT strength training I am trying to plan my week of gym time today on my rest day.

Typically I would have one week that I would do double upper with lower in the middle (MWF) and the following week I would do double lower with upper on Wednesday in the middle. This has worked for me but there was one thing that worked even better for me, and it was when I was doing HIT 12 years ago and wasn't even aware that that's what it was.

"If you always do what you always did, you'll always get what you always got"-Bill Phillips-"BFL"

I know that that statement isn't intended to go for what I tend to think of when I hear it, but in this case that is the exact statement I ALWAYS think of.

The statement is meant to imply that if you are stuck in your old ways, and your old habits and you say "But, I don't do things that way...or....But, I always do XYZ" Then you won't break out of your rutt if you always do what you always did.

For me though, there was the time when I was doing the HIT style training, when I was completely green to the gym and weights. It was something that was being pimped in "Muscle Media 2000", a product for chicks called "Neo-lean" They were what would ultimately become EAS Myoplex-Lite shakes (I know this cause the taste and nutrition info was almost exact to a "t") The program wasn't too dissimilar to what would become BFL....The main difference was the workout.

The workout called for you to train each body part every other day, in the HIT style. So I would begin with bi-cep curls and do a set of 10 and then up the weight by like 2 lbs and go to failure. If I could do up to 15 before hitting failure then I knew it was time to up my weight in my next session. I would do all of my stuff and end with squats, everything in the same fashion.

Curls, triceps, shoulder press,flyes, bent over rows, one armed rows, calve raises, lunges, squats and abs. All in one great little workout that didn't take a huge chunk out of my day and OMG the results were ASTOUNDING!

Soooo if I go by his quote and DO WHAT I ALWAYS DID....I HOPE to GET WHAT I ALWAYS GOT!

So that is what I am considering. I was thinking of doing one upper body day (tomorrow) and then to do the other beginning on Wednesday to give my lower body a bit of time to recover......But, if I go and do it all tomorrow my legs and glutes will have had since Friday, 48 hours, to recover. That is sufficient.

Soooo that will be my new program within the new program.

M-W-F Full body HIT (ala Neo-Lean '96)
T-Th-S- HIIT cardio or Turbo Jam
M-Sat- ABS (God, and back willing)
S- rest

Tomorrow's Goals

2008-06-07T22:02:00.000-07:00

1400 CALORIES... R&R (and I DON'T mean Rock-n-Roll :))

The Day In Retrospect 6-7-08 Day #30

2008-06-07T21:58:00.000-07:00

Today's meals and routine

So far planning my meals for calorie cycling has helped me get it almost on the dot. I was a bit concerned about getting them so close and I haven't had any issues. WHEW!!!!

HIT TOTALLY KICKED MY BUTT...Quads....Hams...

2008-06-07T10:24:00.000-07:00

So I began my calorie cycle thing today, (got the right calories in yesterday too but officially starting today)....And with that I began the HIT strength training.

WOW it totally kicked my butt!

I wasn't sure where to begin with the weight since what I would generally do at the highest weight is

#1. After a few sets with smaller weights

#2. Only 6 reps

So I just guessed at it, and grabbed what was available at the moment....

I did my regular leg presses for 10 reps at 50 lbs (plus the really heavy carrige of the machine)..........Then I stopped for 30 secs and did another 12 reps. (to failure) This was with my legs at shoulder width apart.

i waited about a minute and...

Then I spread my legs a bit so that my toes were sorta out turned and almost up to the corners (just a bit back) and I did the same.....10 reps....realllllllly slow down.....realllly slow back up.....Then I took 30 secs.......and resumed....This time I could only make it to 7 or 8 reps and for a moment I got really scared cause I didn't think that I could lift it back to the safety spot.......OOOSH!

While I was there I did calf raises with the same weight and same reps and style.

My legs were SHAKING to beat the band....but I had to go on...

After another 1.5 min wait I began skater squats.....2.5 lb ankle weights on each ankle. I did 10 of those on each....Waited 30 secs and continued another set with 5 lbs on each ankle to failure....which was 12.

Some weird adjustment had been made to the smith machine :( and I didn't know how to fix it so I decided to do squats with a barbell........I grabbed the 40lb one...and realized that it was too light....next time I will have to up that.....unless I use the smith machine.

I did 10 reps with it and then 15 and I had to stop....I was whipped!

I had walked to the gym in a HIIT style and worn my ankle weights but those suckers were NOT going back on my ankles for the walk home....no siree buddy!!! My legs felt like they were made by Jell-O and needed a break.

I grabbed my little stash of post work-out Sweet tarts out of my purse, thinking that they would some how make me feel better....they didn't at the time..but I ate them anyway as I walked home. I got in and downed my protein shake and sat to log my exercises on my tracker.

Then....I did MORE....two of the teams I am on have challenges involving lower body...so I did those.

Weighted donkey kicks....weighted bridges....plie squats.

I rested a bit and decided I had better tackle abs...they're ALWAYS the thing I want to forget.....

I did 15 mins of the Turbo Jam-AB JAM....and then I called it quits.

WHEW!!! And I'm sure I will end up on my bike going somewhere before the day is over.....

I'm excited to see what this new program brings in way of results.

Tomorrow's Goal 6-7-08

2008-06-06T21:37:00.000-07:00

1600 CALORIES... CARDIO 36 mins Turbo Jam, Ab Jam, maybe HIIT cardio

Day in Retrospect Day #29

2008-06-06T21:35:00.000-07:00

I have been so busy eating, making food and working out today and now I just wanna watch a movie..

So here is what I ate and how worked out today..Day #1 of calorie cycling and HIT

Caliper is my friend????? Who knew

2008-06-06T17:43:00.000-07:00

So I decided since I started the calorie cycling today and doing the hit training that it would be a good idea to go get a caliper and see what my ACTUAL body fat is.

I went to GNC and asked the guy working there if they had any....it was comical...

"Hi, can I help you?"

"Yes, I'm looking for a caliper"

(puzzled look) "I don't think we have those.....What does it do?"

(me, laughing) "Ya'know, it tests body fat."

(him, looking at his boss) "Do we carry that?"

(boss, looking puzzled) "What is it?"

(me, laughing, getting ready to play charades) "You know, the evil little pinchy thing (holding up hands like scissors and pinching) they test fat."

(boss) "Oh, yeah, it's equipment."

(original guy) "Oh, I thought it was a supplement."

So FINALLY he led me to the calipers....I was laughing inside....thinking that they BOTH must be new.

I got home and decided to try it....even though it suggests waiting until you haven't been active or overheated...(I just HAD to and will do it at a better time tomorrow morning)

I looked up the Jackson Pollock 3 point skinfold test www.weightrainer.net/skinfoldbf.html and decided to give it a shot....Trusting the hand held caliper more than a digital one and trusting 3 points vs. 1.

I took the measurements, and it certainly didn't SEEM like the outcome would be great. I expected that it would be worse than SP's guesstimate.

I was shocked and happy when I saw....

Estimated body fat :19%
Estimated lean muscle mass :117 lbs

(and I even put in my correct weight including my 10 lb. implants...I noticed when I took them out of the equation the answer was still the same except the lean muscle mass poundage.

So now I am totally stoked....and will research this a bit more tomorrow (when the time is more appropriate for me to measure) and see how much I actually want to lose to set good goals for myself.

Talk about a nice lift to my spirits

TOMORROW'S GOAL

2008-06-05T22:10:00.000-07:00

2100 CALORIES... HIT-LOWER BODY WORKOUT

The Day in Retrospect 6-5-08 Day #28

2008-06-05T21:36:00.000-07:00

****I'm counting today as a calorie cycle day, I tried to shoot for the 1600 calories.

Meal #1

Banana, fresh, 0.5 medium (7" to 7-7/8" long)
Old Fashioned Quaker Oatmeal- Plain, 1 serving
Mrs. Butterworth's Sugar Free Syrup, 0.06 cup
Egg substitute, liquid (Egg Beaters), 0.5 cup
Salsa, 1 tbsp

Meal #2
Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia)
Blueberries, dried, 1 tbsp Cottage Cheese Cake dessert (base), 1 serving

Meal #3
Baked Potato (w/o skin), 0.5 cup
Broccoli, cooked, 0.25 cup, chopped
Cottage Cheese, Nonfat, 0.13 cup Butterball Smoked Turkey Breast, 2 oz
Grapes, 5 grape, seedless

Meal #4
Peanut Butter Cup Crispy Tortilla Dessert, 1 serving

Meal #5
Jennie-O Premium White Turkey Burgers, 1 serving Whole Wheat English Muffin, 1 muffin
Gulden's Spicy Brown Mustard, 1 tsp Ketchup, Heinz, 1 tbsp
Honey, 0.33 tbsp

Meal #6
GNC 100% Whey Protein-Chocolate, 1 serving
Skim Milk, 0.5 cup

Coffee

Regular Coffee, 4 cup (8 fl oz)

Coffee-Mate Hazelnut Sugar Free, 5 tbsp

Total Calories- 1565 (goal :1600)
Total Carbs- 184 (goal: 163-236
Total Fat- 21 (goal: 32-56)
Total Protein- 107 (goal: 60-127)

Cardio 6-5-08

2008-06-05T20:43:00.000-07:00

*** Okay, so it was HIIT and not hit, as in punch...but it needed a pic and I just couldn't resist the cute little boxing gloves....so go with me...as the HIIT posts will have this pic until I find something I like better)
So cardio has always been my LEAST favorite thing...But I
have gotten the hang of it....So far so good.

Today I did the HITT method of cardio....I would walk really fast for one short block....then slower...then I after I was more warmed up I decided to get creative (for me, cause this is SO NOT me) and I would jog a short block....fast walk a short block...When I got to the long blocks I would pick a tree about halfway down and make that my destination....WOW I actually jogged and a couple of times I even extended it to a tree a bit further down the road. GO ME!

After 20 mins of that I came home and immediately did a 20 min turbo jam video....then later I rode my bike to get the kitties the diabetic food they needed...Another 20 min ride..one that I HATE cause the ride home is almost entirely uphill UGHHH......Then I did one more small ride.

Turbo Jam-20 mins- 220 calories burned
HITT-Walk/jog- 20 mins-120 calories burned (and this may not be right considering the HITT wasn't included in my choices)
Bike Ride-30 mins.-280 calories burned

I also got in 15 mins of the Turbo Jam Ab workout and did some extra on and off throughout the day.

So that was my cardio day. Not too bad.

New Program

2008-06-05T18:58:00.000-07:00

So yesterday I mentioned that I would change things up in my workout routine after next week, but it looks like I'll be starting it tomorrow.

I was waiting for the leader of one of the teams I am on, "Calorie Cycling", to contact me back with a list of numbers for me to calorie cycle and it appears that my numbers came in yesterday. WHOO HOOO....I have been so anxious to see what this is all about. Especially because it seems to really yield awesome results.

So she sent me my list and stressed to me in her message that my strength training should be performed in HIT style (as you will see from reading previous entries, I have begun to do HIIT cardio, I also believe Turbo Jam works on that principle but I'm not sure) But this is different, this is for strength training.....That part kinda baffled me, but I sorta had the feeling that I'd done something like this before if I wasn't doing it already.

Here is a great article from Spark People about HIT....this particular author just always seems to write the articles that I want to read...he is great.

Ya' know how I mentioned in a post yesterday about my old routine....One set of 10 and the next to failure? Yep! That's about what HIT amounts to. In the article it doesn't mention doing the two sets but it does talk about making it to failure in a similar way. It also mentions what I tend to do already which is being very careful of form and making sure I "get the negative", or the weight going in both directions rather than being lazy and letting gravity do my work for me.

NOW I'M PSYCHED! I totally know how it worked and transformed my body before...So tomorrow in the gym I will do this. It is supposed to help you build muscle quicker (which I did in the past) it also, if I'm not mistaken, helps to burn fat while you workout without losing muscle....SWEET!

Calorie cycling is supposed to be good for that as well as not allowing your body to ever get too adjusted to one caloric intake, thus helping to keep your metabolism steady and your body never thinks it's in starvation mode, which haults your progress of fat loss.

Here is my calorie cycling. She gave it to me with my personal workouts (that I told her about) in mind....Not sure how, if at all, it would change after I start doing HIT....But, I will go with this and see what happens.

I really think she is right when she says to plan out your food atleast a day in advance so you can be sure what you will be getting.....The typical calorie days, 1400, 1500 won't be so difficult, it will be the 1800 and 2100 days....OOOSH...lots of food.

"Upper Body Week"
Calorie range: 1400-2100
Average daily calories = 1700

SUN - 1400 - rest (lower amount of cardio)
MON - 1800 - upper body (biceps,triceps,chest,back,shoulders) abs intense
TUE - 1500 - cardio 36-65 mins (turbo jam 36 mins, bike riding, walking)
WED - 2100 - lower body Deadlifts or skater squats, leg press, squats, calves, abs
THUR - 1600 - cardio 36-65(turbo jam 36 mins, bike riding, walking)
FRI - 1900 - upper body (same as before)
SAT - 1600 - cardio 36-65(turbo jam 36 mins, bike riding, walking)

"Lower Body Week"
Calorie range: 1400-2100
Average daily calories = 1700

SUN - 1400 - rest (lower amount of cardio)
MON - 2000 - lower body Deadlifts or skater squats, leg press, squats, calves, abs
TUE - 1500 - cardio 36-65 mins (turbo jam 36 mins, bike riding, walking)
WED - 1800 - upper body (biceps,triceps,chest,back,shoulders) abs intense
THUR - 1500 - cardio 36-65(turbo jam 36 mins, bike riding, walking)
FRI - 2100 - lower body Deadlifts or skater squats, leg press, squats, calves, abs
SAT - 1600 - cardio 36-65(turbo jam 36 mins, bike riding, walking)

Butt....Butt...I must've offended someone-OOSH

2008-06-05T13:25:00.000-07:00

So it appears that my bathing suit pics must've offended someone at Spark People, because all of them were removed. Initially when I posted a pic of my before and after from last summer I thought it may get pulled due to my thong, and when it wasn't for almost a month, I figured it was okay to post them.

Even my side shots were pulled....Hmmmm...

I wasn't trying to be offensive in the least...that just is NOT my way or style.

I ONLY take pics in thongs because my butt just does NOT look good in a full butt suit...and it's counter productive for me to see that.....Dumb maybe, but it's how I feel.

Also, in a thong I will be able to see where my progress is made since my glutes aren't covered by some dumb piece of material that has too much elastic in it and jams everything together in the most unattractive way.

Then of course there is the weirdness that is me and my body....most things that are constricting AT ALL around my mid section give me the WORST tummy aches and ugly bloating, so I try to stay away from all of those things.

Doesn't leave alot left over in the way of clothing...so I fold down my waistbands (even further than Soffee shorts are supposed to, cause they are SOLD THAT WAY LOL)...Iwear small clothing and even smaller bathing suits (oddly I NEVER wear them at the beach in front of anyone other than my Mom or our close close female friends)....

Oh, well, I don't want to cause ANY friction at SP....I love it there and I really dig all of the chicklettes that I am becoming friends with....

So from now on, any pics like that will be posted here. (talk about perfect timing)

Cardio Day post workout meal

2008-06-05T13:11:00.001-07:00

So today I had my VERY favorite post-work out meal, well, favorite tied with my "Banana Power Protein French Toast".

This is the Blue Berry version of the one I posted the other day
Made this way it has

193 calories

31 g. carbs (and the ww/waffle is Low GI) and
blue berries are high in anti-oxidents

2 g. fat

15 g. protein

The Day in Retrospect Day #27

2008-06-04T21:58:00.002-07:00

Meal 1:
Blueberries, dried, 1 tbsp
Cottage Cheese Cake dessert (base), 1 serving
Banana, fresh, 0.5 medium (7" to 7-7/8" long)
Old Fashioned Quaker Oatmeal- Plain, 1 serving
Mrs. Butterworth's Sugar Free Syrup, 0.06 cup

Meal 2:
GNC 100% Whey Protein-Chocolate, 1.5 serving
Sweet-tarts Chicks, Ducks & Bunnies (4 pcs), 2.25 serving

Meal 3:
Butterball Cajun Turkey Breast, 2.6 oz
Whole Wheat English Muffin, 1 muffin
Gulden's Spicy Brown Mustard, 1 tsp
L'Arentino Balsamic Vinegar, 0.66 tbsp

Meal 4:
Mission Carb Balance Whole Wheat Fajita Size Tortilla, 1 serving
Jif Creamy Peanut Butter, reduced fat, 0.66 tbsp
Smucker's Sugar Free Hot Fudge Topping, 1 tbsp

Meal 5:
Chicken Breast, no skin, 0.5 breast, bone and skin removed
Healthy Harvest Pasta, Rotini, 2 oz
Broccoli, cooked, 0.5 cup, chopped
Jello Sugar Free Mint Chocolate Fudge Pudding snack, 1 serving

Meal 6:
Quaker PB Chocolate Chip Rice cakes,

CALORIES:1,527
CARBS 229
FAT 21
PROTEIN 100
Your Daily Goal:
CALORIES 1200 - 1550
CARBS 163 - 236
FAT 32 - 56
PROTEIN 60 - 127

Bounce * Rock* Skate* Roll (#1 Completed)

2008-06-04T16:13:00.000-07:00

Well I got it done and it was alot of fun. I'm definitely going to keep this in my arsenal of stuff to do to workout.

I BOUNCED-walked to the gym...in a HIIT style fashion....fast walk one block..slower the next...fast again and so on. On the way home I even jogged a bit on the fast blocks.

I ROLLED- Rode my bike to the store and back for a 10 min ride. One of the ways is uphill slightly and by the time I get the the end of it I'm havin' a rough time.

I SKATED- For 30 mins in the downstairs parking garage. It's great that no one is home during the day :)

And
I ROCKED- I rocked it HARD..... As I was really pushing through my flyes with heavier weights than I normally would EVER do on my chest I had "Five Finger Death Puch" blasting in my ears....all I could think was an ad "BODY BY-FIVE FINGER DEATH PUNCH"..was funny to me at the moment....it really helped me push through though.

Alternating Dumbbell Biceps Curls- 12-10-8-6-12 8# 10# 12# 15#
Dumbbell Hammer Curls 12 8#

Shoulder Press (one arm at a time)- 12-10-8-6-12 8# 10# 12# 15#
Lateral Raises 12 8#

Dumbell Flyes- 12-10-8-6-12 8# 10# 12# 15# 8#
Dumbell Flyes (lower) 12 8#

One armed rows - 12-10-8-6-12- 8# 10# 12# 15#
Lat Pulldowns 12 40#

So that was my first Bounce*Rock*Skate*Roll day....KICK ASS!

And here is the song that helped me push through....FFDP

Sweet tarts post workout? Hmmm....weird.

2008-06-04T13:51:00.000-07:00

So I found this article while I was searching around for the proper ratio of carbs and protein that you sshould consume post workout....and THIS is the little gem I found.

www.bodybuilding.com/fun/topicofthew
eek37.htm

There is ALOT of information on the page about what to eat and why before and after a workout....there are even a couple of "generators" to put in your body weight and to find out what amount of carbs and protein you should have if you are in a cutting or bulking phase.

One thing that was sooo weirdly interesting that I had to try it....I am going to ask around a bit (maybe I shoulda done that BEFORE I tried it LOL)to see if anyone on one of the teams I'm on nows anything about this but...The one thing was that DEXTROSE and MALTODEXTRIN are the two best carbs that you can have post workout...........

I can't recall if it was in this article or on further research but I read it a few times last night.....SMARTIES or SWEET TARTS are AWESOME (in lieu of the store bought dextrose powders) to use to get that dextrose into your system and cause an insulin spike thus causing some kind of an anabolic state (I can't recall the specifics, it's in the article I linked)that aides in muscle recovery and building....

WOW.....so I decided to give it a shot..........8 little sweettarts came to the gym with me in my bag and I was chomping on them as I bounced down the stairs and crunching them all the way home........As soon as i got in the door I made myself a 1.5 size protein shake and pounded it down..

So we shall see....more research needed and honestly, I don't know how my body, specifically my tummy, is going to be handling all that straight sugar. I mostly haven't eaten much refined sugar in years save for when I would make cakes and the occasionally splurge. Always, I end up with a tummy ache........So I'll ask around, see what's what and then decide if a tummy ache is worth it....If the benefits will out weigh it.

Roll* Bounce* Rock* Skate!

2008-06-04T11:00:00.001-07:00

So today I am going to try to implement something a bit new...None of it is totally new for me, but it will be a new set of things to do as a grouping.

Roll-Bike Ride
Bounce-Walk fast
Rock-Lift with heavy music
Skate-Well that's obvious.

I'm thinking I may try to incorporate this atleast once a week, or 3 X weekly on my lifting days.

Today is upper body and I am going to stick with my usual way of doing things for this.....

Reps-12-10-8-6-12 with graduating weights.......I usually start at 5lbs or 8 lbs depending on the exercise and move up to 12 or 15

Such as
Bicep curls: 12 reps @ 8lbs
10 reps @ 10lbs
8 reps @ 12 lbs
6 reps @ 15 lbs.
Hammer curls 12 reps @ 8lbs.

That would be my bicep routine.....Then I would move on..........I generally don't stop in between sets and if I do it is for no longer than 30 secs...........When I move to the next body part then I will wait 45-60 secs.

So that I don't hit a plateau I will switch things up after next week since that would be about 4 wks at the same stuff. I have gone up in my weights but I will also switch up the exercises.

The ways I will do that will be...

*** changing around the order (such as in the example above...I would do the hammer curls for the bulk of it and then regular bicep curls for the last)

*** Doing 10 and then one set to failure (this is one that worked really well for me in the past....Doing one set of ten reps....waiting for 30 secs and then lifting a heavier weight to failure, no more than 12 reps)

*** Using machines....Usually I HATE machines but eventually I will add some in to mix things up.

I'll post later what I actually did for today.

Losses & Gains

2008-06-03T21:42:00.001-07:00

So I have been at Sparkpeople.com for 26 days now and have lost

4 lbs.
7.25 inches

It isn't a quick fix but I'm in no hurry and I'm also in no hurry to stay on the rollercoaster....The one where I gain a few pounds and hurry to lose it before my head caves in...That is NOT a fun ride.

I want to build muscle...continue to lose fat and get myself into a lean little thing. Sounds easy huh? LOL...I have muscle under the layer of fat that seems to want to come visit for the winter and not want to leave until I forceably kick it out....some of it had decided to stay much longer than it's been welcome.

I have gained sooo much by being over there....The shared goals with other members has been awesome....I'm not the weird, diet and exercise obsessed chick..I'm part of a group of people who are striving to better themselves....so we can live longer, healthier and more aesthetically pleasing lives. (Yeah, I said it...vanity totally comes into play....I don't wanna start this blog out by lying about it.......I want to look hot....I want to look good....I want to be confident that I look that way too.

Today's workout-TURBO JAM

2008-06-03T16:55:00.000-07:00

Today's workout was 36 mins of Turbo Jam...it totally rocks! I will also end up going for a bike ride to round out the day.

I did some standing ab stuff, cause Lord knows I hate laying down to do ab work, no matter what I do my back ends up hurting.

My legs are totally wrecked from yesterday's massive leg assault...To think I didn't think that they hurt too bad this morning....HA! My left quad is hurting the most, I have to make sure that I am not still favoring the right and do some isolation stuff for it that way I'm not cheating myself.

Tomorrow with be my upper body day.

Dessert Recipes Index

2008-06-03T16:23:00.000-07:00

1. Strawberry Cottage Cheese Cake (and other basic fruit Cottage Cheesecakes)
2. Sugar-Free Caramelized Banana Sauce
3. Peanut Butter Cup Crispy Tortilla Desserts
4. Bananas Foster Cottage Cheesecake Dessert
4b.Baked Cinnamon Tortilla Chips
5. Caramel-Peanut Butter-Banana Chimi

This is my most favorite of all snack/meals....Something I love to eat after a workout. It looks totally sinful doesn't it? But it only looks and tastes that way.

The recipe for this is...

"Strawberry ( or insert favorite fruit) Cottage Cheescake"

1/2 C. Non-Fat cottage cheese
1 TBSP. cheesecake or vanilla flavored sugar-free/ fat free pudding MIX
3 paks splenda
1 tsp vanilla or butter extract
1 serving of fruit of choice (3-4 sm. strawberries, 1 TBSP. dried blueberries, 1/2 med. banana, add cinnamon & cloves and 1/2 med. apple)

Whip cottage cheese in the blender 'til smooth....add in splenda and vanilla/butter extract....add in pudding mix. Mix well.

Chill and add fruit before serving on a low-fat whole grain waffle (optional)...if using dried blueberries mix in before you chill and let sit for a couple of hours so they get plump again.

1/2 C. serving of JUST the cottage cheese cake mixture

79.3 cal...... .3 g. fat......4.4 g. carbs.....12.5 g.protein

(the remainder of nutrition is based on whether you eat it alone, which fruit you use and if you use it on a ww waffle, or tortilla.)

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(Shown in picture w/Cottage Cheese Cake Base, Cool Whip Free & Nutri-Grain Low-fat Waffle)

" Sugar-Free Caramalized Bananas Sauce"
1/2 med. banana

1.5 tbsp. Smucker's Sugar Free Caramel Topping

Great w/waffles, pancakes,tortillas
or over cottage cheesecake

Click on pic to go to this recipe on SparkRecipes.com and see full instructions and nutrition details.

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"Peanut Butter Cup Crispy Tortilla Dessert"

1 Mission Carb Balance Whole Wheat Fajita size tortilla

2 tsp. Jiff Peanut butter
1 TBSP. Smuckers Sugar Free Hot Fudge Topping

Cool Whip free

Click on pic to go to this recipe on SparkRecipes.com and see full instructions
and nutrition details.

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"Bananas Foster Cottage Cheesecake Dessert"

Banana & Sauce part

3/4 med. banana
1/4 c. Smucker's Sugar-Free Maple Syrup
1 Tsp Cinnamon
1tsp. vanilla or butter extract (optional)
1tsp. rum extract (optional)

Cottage Cheese Cake (base)

1/2 c. Fat-Free Cottage Cheese
1Tbsp. Cheesecake,vanilla or banana cream Sugar-free fat free Jello-pudding (MIX ONLY)
2-3 paks. Splenda
1tsp. vanilla or butter extract (optional)

Tortilla Chips

1 Mission carb balance, whole wheat, fajita sized tortilla
3 paks. Splenda
2tsp. Cinnamon

(serve with Nutri-grain lo-fat waffle or home made cinnamon/splenda tortilla chips)

Click on pic to go to this recipe on SparkRecipes.com and see full instructions
and nutrition details.

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"Caramel-Peanut Butter- Banana Baked Chimi"

1 Mission carb balance, whole wheat, fajita sized tortilla

1/4 med. banana

2 tsp. Jiff Reduced Fat Peanut Butter

2 tsp. Smucker's Sugar-Free Caramel Topping

1 tbsp. Cool Whip Free

sprinkle of cinnamon

Click on pic to go to this recipe on SparkRecipes.com and see full instructions
and nutrition details.
(Click to enlarge)

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Why am I here?

2008-06-03T14:55:00.000-07:00

I decided to make this blog separate from my Spark People page since there are so many things that I would say, could say or do but I don't want to post too often....There are also things I would add that I can't, such as more pictures to the blogs etc....So here I will be able to do this without over stepping the bounds of polite webiquette and can post to my heart's content.

This blog will simply be for my workouts, my progress (pic and written) things that I learn along the way and recipes and food pics.

So I will post the pics that I took today now and go from here.

I am 26 days into the Spark People program and loving every second of it.......I got back into the gym and the weights about 3 wks ago.....Hopefully THIS time I will continue on until the results I want are there and then I hope to continue on after (why go to all the trouble if not right?)

So that's it. I'm Cherry Doll and this is my fitness blog.