it does...I think
not really....post cardio
THANKS GUYS!
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then it looks ggrrrreeeeeaaaaaaattttttttt!
Who are you people, Tony the Tiger? lol
don't act like I don't growl over you sometimes too, mr. pouty puss.
DAY 7
Fasted Cardio: 25 minute fast walk
Post Cardio Shake:
1 scoop whey
3 tbs greek yogurt
2 egg whites
ice
Meal
Oat Pancakes
1/3 cup rolled oats
1/3 cup fat free cottage cheese
2 egg whites
splash skim milk
splenda
nutmeg
drop vanilla
sugar free syrup
drop of greek yogurt on top
blueberries
Meal
1 slice Ezekiel bread
4 slices chicken
1 smither mayo
1 smither mustard
letttuce
ice tea sugar free
WORKOUT:
Machine:
Lat pull downs: 25 x2
Arm Extension: 25 x2
Chest Press: 25 x2
Fly: 15 x 2
Arm Curl: 15 x2
Free weights:
Military Press: 15
Biceps: 15
Curl: 15
Triceps: 15
Side bends: 15
FLOOR w/ free weights
Chest overhead: 15
Arms ext overhead: 15
Triceps: 15
Cardio #2: 35 minute high intensity bike with additional 10 minute cool down
Post Cardio Shake:
1 scoop whey
2 tbs greek yogurt
ice
20 minute dog walk
Meal
Chicken Breast grilled
Romaine lettuce
Tbs blue cheese dressing
4 oz Pinot Grigio
Other than figuring out calories etc.....how does the above look? PLEASE.........THANKS!
even without calories the workout looks impressive. :wg:
i agree with tbody, the workout looks great. just keep doing what you are doing and everything will fall into place. wait in about two weeks when you look in the mirror and notice your hard work, and then think about a month after that!
Things are looking better. It can always be tightened up, but i'm happy to see you're getting a decent amount of protein in now.
The above looks better. Def. Cut out that blue cheese dressing - 1 tbs is 100 calories and all from fat. Find a good champaign pear light vinaigrette or something.
WEEK ONE
LOST 2.6 pounds
nice work...rock on!!!...
next week, between lifting and body adjusting to diet, I wouldn't expect weight loss, but you will notice a difference in composition.
Checking in. Good job on the weight loss, don't be discouraged if the lb's start comming off slower in later weeks. Hows that timing between meals going? Ready to start logging meal/workout times?
DAY 8
Fasted Cardio: 25 minute fast walk
Post Cardio Shake:
2 scoops whey
1 egg white
Raspberries
2 tbs greek yogurt
ice
Snack
Greek Yogurt
Blueberries
30 Almonds
Meal
Oat Pancakes
Blueberries on top
sugar free syrup
Cardio #2: Speed Walk high intensity 27 minutes
Meal:
4 strips grilled chicken
1 slice Ezekiel Bread
smidgen of mayo
smidgen of mustard
romaine lettuce
ice-tea sugar free
25 minute dog walk
30 Almonds
Meal
2 Lobster tails
1/2 baked potato
Romaine lettuce
drop of blue cheese dressing
4 oz Pinot Grigio
Damn grats on the weight loss. Is you dog loving all the walking he/she is getting these days?
I love lobster, don't know how I'd be able to handle it without butter???
Thanks BjPennn.....LOL! It is a tug-of-war with the fasted cardio. I keep reminding him it is NOT about him all the time and we continue to move forward at a clip. He does not participate in the high intensity....no way on earth.
I am a purist when it comes to lobster. No butter, no seasoning and maybe just maybe some lemon if it is not perfect and needs some juice.
how can you be an east coast girl without liking your lobster dusted with a little old bay? :haha: I love that stuff on almost all seafood
You should make that a sweet potato next time
^^^ LOL! Something else other than lobster? maybe.
I know it should have been a sweet potato but this was dinner out and they only served baked and I thought I was being real good by not putting ANY butter on the potato which was a challenge.
I have a few sweet potatoes here ready to be nuked.
3 as a matter of fact. 3 small ones!
Thanks for checking in Scotty.
I absolutely love vinegar on my baked potatoe with salt and pepper, very good for you on several levels IMO, and takes away the craving for butter for sure.
DAY 9
Fasted Cardio: Fast walk for 25 minutes
Post Cardio Shake: 180 calories/ 4 carbs/ 40 protein.
2 scoops whey
ice
Meal
Oat pancakes 192 calories/ 10 carbs/ 20 protein/2 fat
syrup 10 calories/6 carbs
blueberries
6 oz OJ 90 calories/9 carbs/2 protein
Semi-meal
Greek yogurt 100 calories / 7 carbs/ 16 protein
blueberries
Cardio #2: Bike ride high intensity for 35 minutes with additional 10 min cool down
Post Cardio Shake
2 scoops whey 180 calories/ 4 carbs/ 40 protein
25 almonds 200 calories
ice
20 Almonds 140 calories
Meal
1/2 baked potato (doggie bag) 80 calories
1 tbs greek yogurt on top of potato
romaine lettuce
1 tbs caesar dressing 100 calories
6 oz Pinot Grigio 100 calories
had planned a baked chicken, took a bite and spit it out....tasted odd
NOTE: I need to watch the almonds.....had NO idea how many calories they are......shocked. And I love 'em.
1,352 calories...so I will add another 48 to round off.....SO 1,400 CALORIES TODAY
almonds are good in moderation but i wouldn't eat them with my PWO meal. I like protien/carbs with no fat PWO. Good evening hour snack though, Sucks about the chicken, but always try to get protien. Even a shake is better than nothing :)
Hey Slimmer... how's it going on the plan?
I have really been hitting the cardio hard at night, followed up with gym time in the morning. I haven't really been tracking my macros at all (bad on me) and now find myself tired all the time. Increased my carbs today, and Viola! Feeling better.
So... how many more lbs off before you hit your target?
Almonds are high cal but very nutrient dense - a mix of fibrous carb/healthy fat/ and protein - say as opposed to these high calorie dressings - get your cals from almonds!!!!
Looking for a tasty dressing and bought 2 last night and really checked out the labels so as to not have sugar in it..thanks Damien.
Thanks for checking in Dec.
I do plan to up the cardio time.
Before and after cardio to location takes me about 5-10 minutes each way to and fro. That is what the 10 minute cool down is about.
Day 10
Fasted Cardio: 25 minute fast walk
Post Cardio Shake
2 scoops whey
ice
Meal
Oat Pancakes
Blueberries
sugar free syrup
Meal
6 oz Tuna
1 tbs lite mayo
romaine lettuce
ice-tea sugar free
Snack
2 sliced mozzarella cheese
10 almonds
Cardio #2: 30 minute fast walk
Meal
4 Chicken wings
cucumber
romaine lettuce
1 tbs lite dressing
4 oz Pinot Grigio