Starting my "lean" routine [Forum Archive]

Pages: 1 2 3 4 5

Starting my "lean" routine

(CLICK HERE here to view the original thread with full colors/images)

Posted by: Julie7Ulie

Following Jodi's advice (thanks), Ive decided I dont know squat about getting myself into action and seeing the results Im been searching for, for the longest time.

I am a 5'3 female, 150 pounds (pretty muscular, however still fatty at the same time), my BMI I last time I checked is 26%. Want to get myself down to a healthy fat percentage and probably 135 pounds overall would look right on.

So since I decided to start the journal today, Im VERY unprepared. Here is what I brought to work:
- A protein bar, with under 10g of sugars ( I will quit these, I swear)
- A banana (which I just learned is a lean diet no-no)
- Yogurt, fit and light 10g of sugars (again a no-no)
- 1, 1/2 cup Frozen mixed vegetables for lunch.
I know. Horrible.

Here is what I ate so far: (I cant divide these into six meals, I have to pick up whey, and oil (which Im still not too familiar with) and more eggs.. so far I only have two?.. pretty bad)

Meal 1:
-Banana
-1 cup coffee
-1 teaspoon light cream
-I packet sweet and low
-Half protein bar

Meal 2:
-All I have left are the veggies and yogurt.

More to come...
Please, yell and critique. I need to hear it!
Julie

Posted by: Jodi

Good - From the links that you've been reading do you have a better idea of what you should be eating? If so, what? Its just as important for you to learn why and what to eat as it is for you to eat it. What do you think would be better to eat tomorrow?

Try reading my journal and Buff's journal for some ideas. I think 1850 cals would be good for you to get to but you need to work your way up to that because you have been extremely low cal for so long. What do you think?

BTW - I live in NH and work in MA

Posted by: lina

Hi Julie!

Welcome to IM!

Posted by: ZECH

Been reading??? Hope you are learning something. There is more to learn about nutrition than most people think. No one here wants to sound like a know-it-all....but we have all been there and you must learn just like everyone else. Then you can help others!!!

I wish you the best of luck in you endeavors. Believe me, your in good hands!

Posted by: Julie7Ulie

So yesterday was pretty bad. I didnt even get to work out because I was stuck in meetings all day.. Today is worse. Allergies have taken its toll and I got two hours of sleep last night and couldnt even go out to by my "shopping list".
Today I came into work without any food at all except for a Myoplex Lite protein shake Ive had for a month and drank that with 1 cup coffee, 1tbs lite cream and 1 sweet&Low.
Today is not a workout day either, but Ill update on what I eat and hopefully I'll be all set to hit the gym first thing tomorrow a.m.
Jodi, Ive been reading a LOT of the links and realize that I could follow a high fat, high protein, low carb diet. I just hope that the process wont bulk me up. I was impressed by your journal.. I think I can follow that diet wise (today is my shopping day), as for workouts, my boyfriend even got scared. Pretty great stuff.
As to work up to the 6 meals a day plan, I figured tomorrow I would start off with 3 egg whites, 1 whole egg, 1 tbs of flax oil, and my coffee. I would eat at 11 a.m, since I work out at 8:30. Maybe for lunch I'll have a can of tuna with safflower mayo and celery, and we'll see from there.
By the way,
Yesterday I drank 5 liters of water. I was the annoying girl who kept leaving the conference room to pee.

Posted by: Jodi

Good job on the water. You will get use to it trust me.

Why don't you post a meal plan like many of do each day listing what your going to eat per meal. Also, never lift weights on an empty stomach. You need to eat your eggs before you go to the gym.

Post your meals and I and others can better critique your plan. I gave you an approx. cal range. Do you think you can work your way up to that? Don't go for it all at once though. You should also make sure your getting enough slow burning carbs in your diet. I'd really like to see how your going to design your plan.

This is so much more fun when someone wants to learn.

Posted by: Julie7Ulie

-So if I start eating my eggs and flax once I wake up, is it ok to start lifting and cardio an hour or so afterwards? I'll probably drink a lot of water beforehand but I dont want to feel my stomach swooshing around while I run. I usually work out for about a good two hours so if I eat an hour after that, then every two 1/2 hrs that should be ok right?
-I really really want to learn. Its VERY frustrating realizing that for three years now, Ive been sticking to a no-progress diet. I wont bulk up will I?
-Another question, How does one incorporate the food pyramid in a high protein diet? What about the "necessary" five fruits and veggies/day? Is that a myth?
-Here is how I plan to stick to my diet..
Day 1 - eggs or whey, legs/cardio, eat protein, fat and fiber in every meal X5
Day 2 - same meal plan, arms/shoulders/cardio
Day 3 - same meal plan, back/cardio
Day 4 - same meal plan, chest/cardio
Day 5 - carb ups, cardio
Day 6 - carb ups, cardio
Day 7 - can this be my rest day?
Every Thursday - Pilates..
Im not trying to train to compete in anything, Im just trying to alter my way of life to become very fit and very healthy. What do you think??

Beginning stats:

Height: 5'3
Weight: 149
Age: 24

Measurements to come..
-Julie

Posted by: Jodi

Quote:

Day 1 - eggs or whey, legs/cardio, eat protein, fat and fiber in every meal X5
Day 2 - same meal plan, arms/shoulders/cardio
Day 3 - same meal plan, back/cardio
Day 4 - same meal plan, chest/cardio
Day 5 - carb ups, cardio
Day 6 - carb ups, cardio
Day 7 - can this be my rest day?
Every Thursday - Pilates..

I think we need to make some adjustments.

I think you may benefit more from incorporating daily carbs instead of trying to deplete/carb up. What I mean is try eating carbs in 3 meals a day

Meals 1,3,4
35 Protein
25 Carbs (effective)
15 Fat

Meals 2, 5
35 Protein
5 Carbs (effective)
15 Fat

Also, you are doing WAAYYYYYY too much cardio. You should cut back to 2 days a week of cardio doing 20-25 mins. We need to leave room to be able to make tweaks and adjustments when your progress slows down. By lowering some of your cardio we can add it in at another time when its more necessary.

Always eat before you lift and yes 1/2 hour to 1 hour wait after you eat is fine. Also, you need to do your resistance training before your cardio.

Posted by: Julie7Ulie

2 days a week for cardio? Will that do it? I enjoy cardio. If I had to choose between weights and cardio, I would run for two hours. Can I do abs every day? 1 set x50 of upper abs, 1 set x50 of lower abs, 1 set x50 obliques..

Wheat bread is ok as a low carb source right? Its cool to buy a tuna sandwich on wheat for lunch today? Im due to eat in an hour and Im thinking I should run to Vitamin Shoppe and get an instant protein shake. My boyfriend and I are going to run out and get a bucket of Whey ahd flax oil after work today. What are pleasant/correct things to eat today before I shop when the only thing around me right now is Vitamin Shoppe and 7-Eleven?

Posted by: Jodi

Is what your doing now working? Really is it? (just for you DP)

Well I got some advice from DP on your cardio situation. I tend to jump to the gun and say NO CARDIO and thats because I'm deadset against it and I hate it and find it useless in staying lean. He feels we need to ween your cardio down to a reasonable level. Yes you are doing too much cardio but to drop it down to what I think is reasonable would be to dramatic on you right now.

So that being said, how much cardio per day are you doing right now?

Also gonna make some meal plan adjustments.

Meal 1: 35P, 25C, 10F
Meal 2: 35P, 5C, 10F
Meal 3: 35P, 25C, 10F
Meal 4: 35P, 15C, 10F
Meal 5: 35P, 5C, 10F

Remember lets work your way up to this because right now you are not eating enough. OH AND NO BREAD!!

Nope, none whatsoever! Another thing, abs are just like any other muscle and they need rest. 2-3 times a week is PLENTY to be working your abs. You wouldn't work your legs everyday would you?

Don't worry about today about your meals. Read this over, try to get organized, prepared and psyched. This is mentally challenging as much as it is physcially.

Posted by: Julie7Ulie

This is VERY challenging. Right now I think the hardest part is trying to understand the right foods and wrong foods, or more accurately, the right and wrong foods for my body. I always knew about the protein thing. As for the starch thing, what do you do if you crave it? For example, if I see an ice cream sundae and Im salivating, what should I eat instead?

Today is going to be life-changing. Im throwing out all the white starches in my cabinets (and to think, I just bought a bunch of fat-free munchie snacks), and Im going shopping at Costco and stock up on eggs, flax oil (Im still a little hesitant about this. I will try it, but I was always taught to avoid oil, so Im hoping this wont constipate me or anything..), and tuna.

From a distance, I feel as if Im living on meats, tuna, oatmeal, eggs and protein shakes with flax oil and a little veggies or fruits with all of the above. I always have a sweet tooth. I know the more I eat (the 6 meals thing), the less cravings I will have, but still.. Im being realistic. What if there's a cookie with my name on it? What if my boyfriend wants to indulge and go out to a restaurant? Scary stuff.

I can do this, I already know I can. Its just a matter of making that adjustment that will always make me wonder if Im doing it right or not.

Right now for cardio, every day (except Sunday, and every other Saturday - Thursday is just Pilates for an hour), I do 20-25 minutes of running, HIT on the treadmill, or hills on the elliptical trainer. I just feel so gross if I dont do some kind of cardio.. I feel lazy..

Im actually REALLY psyched about this. My boyfriend wants to do this also. I think all he needs to do differently is watch the amount of C,P,F right? He works 9-7 every day, and doesnt have much time to work out. Will three days a week cardio and 2 days a week lifting be ok for him if he follows this diet? (sorry I promised Id ask)

Jodi, have I told you that you're like, my idol right now??

Just wait until I start looking like a movie star. I may just have to make a toast to you!

)

Posted by: Dr. Pain

Quote:

Originally posted by Jodi
Is what your doing now working? Really is it? (just for you DP)

Posted by: Jodi

Julie - Your Boyfriend should not follow the same plan as you. Any exercise is good even it its only 2-3 days a week but your plan is designed for you not him. Resistance training is always better than cardio IMO!!

As far as the cardio. I guarantee you that once you go harder and heavier on your weight training and decrease your cardio you will feel and looker harder and not so soft. Trust me on that. Cardio just burns away your hard earned muscle.

Do you think you could start cutting your cardio to 5 days a week for right now to start. Eventually lower but to start this should be good.

Ask yourself again - DP's favorite - Is what you are doing working for you now?

Did you find the shopping list in that reading links I pointed you too? That will help. My journal is pretty extensive as is Buff's and Britney's journal on good ideas for meal planning. Learn how to design your meals to match the numbers. Soon enough you'll be as pathetic as me and I could tell you exactly how many cals/P/F/C every item I eat is off the top of my head

I'm glad your excited. Its the right attitude to have and it will help you succeed.

Once you get into the plan your cravings will ween off and as you start seeing results you will be less apt to cheat. I go out to dinner all the time and I never have a problem with it. I usually get steak or chicken and skip the rice/potato and usually get double order green veggie like broccoli. There are going to be times that you are going to want to cheat, its a matter of fighting it off. Or better yet, do what I do, schedule my cheats. For instance if I know I have some gathering or dinner occasion coming up, I do my extreme best to be good right up to that occassion and then I have a cheat meal, but I planned it and I realized its not a free for all.

Remember to get plenty of green veggies in your diet as well. Try to post daily what you are going to eat so we can monitor and help make adjustments as you go.

Posted by: ZECH

Hey Julie, you have to want it!! It's not easy. Do you want to be one of these people??? (Great read!)http://www.ironmagazineforums.com/sh...p?threadid=235

Also Julie, Flax contains both Omega 3 and 6 which is one of the best things for health! They help your body in more ways than you realize. One way is it helps increase your metabolism!!!
Read this......http://www.udoerasmus.com/FAQ.htm#new

Posted by: ZECH

BTW, working out for 2 hours is way too much! The most you should work out in a day is one hour. Believe me...........if you work hard for one hour, you will be ready to quit,(if you make it an hour!)

Posted by: Julie7Ulie

OK! Im off to get myself off-line and at least work (yes, I am at work right now..)

And I guess my real new eating plan starts tomorrow since I get to shop tonight.
Im eating a yogurt right now. I suck. But at least I already drank two liters of water. Its tough, but its kind of fun. Gives me energy. At least, I think so. I am, after all, getting up to pee ALL the time. Do you think one can actually tire of water?
I will also relax on my cardio.
Does this make sense? After all, I have to do something:
M/W/F - Cardio and resistance training, Tuesday - Yoga, Thursday - Pilates, Saturday and Sunday, rest?
That doesnt seem like much....

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
Is what your doing now working? Really is it? (just for you DP)

Jodi, 10 grams of fat, is total fat count? Or poly? 1 hard boiled whole egg is 14grams of total fat, 5 grams of poly fat. So that wouldnt make much sense then.. Help, I want to plan my meals for tomorrow!!!

Posted by: Julie7Ulie

I also wonder, do you guys on this forum ALWAYS count your Protein, fat and carbohydrates?? I would think you would just always incorporate protein, fat and carbohydrates (sort of) and fiber in every single meal.. some more than others. I guess I find it tedious to count intake every single meal... Am I supposed to?

Also, I need a good example (for me) of what I should eat, and damn, I'll do it every single day. 1800 calories in one day huh? Im never counted calories before!!!!!!! Im like... NERVOUS.

Posted by: Dr. Pain

1 egg has 5 total grams of fat...and Jodi is suggesting 10 grams of fat in each meal

Posted by: Dr. Pain

Quote:

Originally posted by Julie7Ulie
I also wonder, do you guys on this forum ALWAYS count your Protein, fat and carbohydrates?? I would think you would just always incorporate protein, fat and carbohydrates (sort of) and fiber in every single meal.. some more than others. I guess I find it tedious to count intake every single meal... Am I supposed to?

Also, I need a good example (for me) of what I should eat, and damn, I'll do it every single day. 1800 calories in one day huh? Im never counted calories before!!!!!!! Im like... NERVOUS.

Yes, you have to know EXACTLY what you eat, to know where you've been, to know where to go......

for instance......

175 P 75 C and 50 F is not 1800 caloires, it is 1450......more importantly, is is 5 meals that are balanced and designed for insulin stabilitzation and fat loss (there is a lot more to it)

Posted by: nikegurl

1 thing to keep in mind - you get to know this stuff with practice. you learn how many grams of protein are in a can of tuna, how many grams of fat in an egg yolk etc. etc.

as you plan your meals it gets easier. you remember what you need to hit your numbers. when your plan changes it takes a bit of adjustment but you'll be surprised how fast you get to know what has 10 g fat in it etc.

(don't worry - you'll see!)

Posted by: Jodi

Julie use www.fitday.com this will help you plan your meals so that you get your numbers correctly per meal.

Yes your cals are 1450 because we lowered your fat grams per meal and also lowered your carb intake in one of the meals from what I originally did.

Fitday will help alot and yes you need to track every stinking little thing you put in your mouth. Its the only way

Posted by: Julie7Ulie

OK! Went shopping yesterday..
Here is what I bought:

Frozen strawberries
Frozen broccoli
chicken breasts
lean ground beef
canned tuna in water
canned chicken in water
raw broccoli
raw romaine
raw green beans
garlic
flax seed caps
flax seed oil
safflower oil
eggs and more eggs
100% optimum whey protein
100% organic once a day multi-vitamin

I tried getting peppers, but raw ones scare me since I have no clue hot hot they really are.
Here is what I ate for breakfast at 7:30am today (5/7)

Meal 1:
1.5 scoops Whey Protein
3 frozen strawberries
.5 cup 1% milk
1 cup water
4 ice cubes
1 TBS Flax

Now I have questions about the nutritional facts.. I have no clue how many calories are in whey. Also, the shake this morning was split between my boyfriend and I, so I calculated everything in half. Is this ok? i.e, six berries in the blender, so I counted three for me.
Let me know if this sounds right:

Flax - P=0, C=0, F=13
Berries - P=1.5, C=6, F=.01
Milk - P=4, C= 5, F= 1.3
Totals without whey: p=5.5, C=11, F=14.31
Calories so far: apprx. 170 Calories?

Here is what was suggested:
Meal 1: 35P, 25C, 10F
Meal 2: 35P, 5C, 10F
Meal 3: 35P, 25C, 10F
Meal 4: 35P, 15C, 10F
Meal 5: 35P, 5C, 10F

I guess if I throw in the whey facts in there it might be better.
I didnt meet the Carbs requirements, and went over the fat intake as well. Im hoping I got enough Protein with the whey.

This is HARD. Im thinking my meal is ideally balanced for this plan, but my numbers stink. Any suggestions?

For the next three meals at work I have chicken breast w/raw broccoli, romaine lettuce with lean ground beef, eggs and whites with broccoli and an apple sliced in a bag. This should be ok to make my #'s, should it?

..and so it starts. Hope Im not doing TOO bad!!

Posted by: Dr. Pain

Quote:

Originally posted by Julie7Ulie

This is HARD. Im thinking my meal is ideally balanced for this plan, but my numbers stink. Any suggestions?

For the next three meals at work I have chicken breast w/raw broccoli, romaine lettuce with lean ground beef, eggs and whites with broccoli and an apple sliced in a bag. This should be ok to make my #'s, should it?

..and so it starts. Hope Im not doing TOO bad!!

Jodi will mentor you on the finer points......just make sure to pack "fat"... (above)....

DITCH THE MILK

Quote:

Meal 1:
1.5 scoops Whey Protein
3 frozen strawberries
.5 cup 1% milk
1 cup water
4 ice cubes
1 TBS Flax

It either stands alone with the flax...or substitute 3 T of heavy cream for the flax (add cream last as it froths if blended too hard), and it will taste better than milk...lactose is bad bad suger for cutting.....

Posted by: Jodi

Quote:

This is HARD. Im thinking my meal is ideally balanced for this plan, but my numbers stink. Any suggestions?

First of all nice job

I'm impressed.

Secondly, skip the milk. Its full of sugar. You could get some heavy cream instead if you would like to add to your shakes to help with the taste.

Heres how you could have hit the numbers spot on.

1.5 Scoop Whey
4 Frozen Strawberries
1/3 C. Oats
1/2 Tbsp Flax

Totals would be -
36P, 25C, 10.5F cals - 340

Posted by: Julie7Ulie

So I bought Costco size Old-Fashioned oats yesterday. They have so many carbs! Im kind of scared to eat them.
I cant tomorrow, but maybe Friday I'll chow down 1/3 cup for breakfast with whatever I can hit my numbers with.

Dr Pain brought up a good point:

I said, "For the next three meals at work I have chicken breast w/raw broccoli, romaine lettuce with lean ground beef, eggs and whites with broccoli and an apple sliced in a bag. This should be ok to make my #'s, should it?"

Dr Pain said, "Jodi will mentor you on the finer points......just make sure to pack "fat"... (above)...."

So now Im wondering what I can do to pack fat into my brocolli and chicken. In half an hour Im going to chow down on my eggs and broccoli. Hopefully I'll hit my numbers somehow with that yolk. Any alternatives on fat? I didnt bring oil with me... Maybe a coffee with extra cream?

Im going to be spending all day calculating the stuff. Im brainwashed...

This is all I think about. I think Im getting it, I could just always use some advice along the way.. Anyone?

Posted by: Jodi

Buy a bottle of Newman's Oil based Dressing and keep it in the fridge at work. I do than and also keep a small bottle of flax in the fridge. The dressing is my favorite to do though because it can gon on chicken, beef or veggies and its yummy

Don't be afraid of the carbs. Remember certain carbs in the right proportion (which we have already assigned) is a good thing.

And you need to get your carbs in so you have energy to lift

Posted by: Julie7Ulie

On my second liter of water. Im not sure of the names of all I worked out today, so I'll try and be descriptive.

Gym from 9:00am - 10:10am

Abs no weights

Reverse crunch x25
Standard crunch x50
obliques x50/each
Standing obliques no weight 3x12

Arms
-- (one knee on bench, back flat, arm extended down with weight, brought up to armpit)

10x10, 12x10, 12x12
-- (arm in place, push back - works tri's)
10x10, 12x8, 12x10
-- (sat an angle on chair, free weights held on each side, - works biceps)
10x10, 10x12, 12x10

Shoulders
--(stand straight, arms extend in front one at a time)
10x12, 12x12, 12x12

20 min hills elliptical trainer level 6

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
On my second liter of water. Im not sure of the names of all I worked out today, so I'll try and be descriptive.

Gym from 9:00am - 10:10am

Abs no weights

Reverse crunch x25
Standard crunch x50
obliques x50/each
Standing obliques no weight 3x12

Arms
-- (one knee on bench, back flat, arm extended down with weight, brought up to armpit)

Sounds like 1 Arm Dumbell Rows, but that works back muscles
10x10, 12x10, 12x12
-- (arm in place, push back - works tri's)Tricep Kickbacks
10x10, 12x8, 12x10
-- (sat an angle on chair, free weights held on each side, - works biceps)
10x10, 10x12, 12x10Incline Curls

Shoulders
--(stand straight, arms extend in front one at a time)
10x12, 12x12, 12x12Front Raises

20 min hills elliptical trainer level 6

You may want to consider a more intense workout. Your not gett very many exercises in per body part.

Posted by: Julie7Ulie

11:00am ate again.
Still short on numbers.
Trying to get to
Meal 2: 35P, 5C, 10F

Meal 2:
3 egg whites
1 whole egg
1/2 cup broccoli

egg whites - p=10, c=1, f=0
egg - p=6, c=.6, f=5
broccoli - p=1, c=2.5, f=1.5
Totals: p=17, c=4, f=6 (I can round up cant I)

I figured next time another whole egg would be ok and another egg white to meet my numbers?

I cant wait for the day when I dont have to look up everything I eat

Posted by: Jodi

Try to post your meals like I do in my journal. Listing all your meals in 1 post. Another thing, don't count your veggies. We don't bother counting our green veggies because of the fiber and we don't count fiber. So when your figuring your totals don't bother looking up broccoli. Ok?

Posted by: Julie7Ulie

Ok. got it.. I'll post in one.
Also, I didnt find hummus or garbanzo beans anywhere in this forum...
Thats ok to eat right? for fiber? (does it have fiber???

)
Once I get my numbers right, I'll intensify my workouts.. Then it will be easier to manage everything, wont it?
I must ask, what happens if I forget to eat?? Do I just carry on as if I ate? Or eat when I remember?

Posted by: Jodi

Where garbanzo beans on the shopping list?

I carry is little cooler around with my meals so I rarely miss meals. Don't forget to eat, it can be as bad as cheating. If you miss a meal then eat right away and readjust your times, simple as that.

Posted by: Julie7Ulie

I know I didnt have to add all the detailes, but its a reference for me. My numbers are AWFUL.

So all night last night, I was studying the nutrition facts of all the stuff I have at home. Today I brought much better meals. I may have even of met my numbers! We'll see when I post that after the day is over.

5/7

5 Liters Water

Meals P/C/F, Cals

1: 7:30am
1 Multi-Vitamin
2.5 scoops Whey 27/3/3, 138
.5 cup 1% milk 4/6/1, 51
.5 cup frozen berries 0/3/0, 11
1 TBS Flax 0/0/14, 120
P/C/F = 31/12/18, Cals = 320

2: 11:15am
1 egg 6/1/5, 77
2 egg whites 7/1/0, 33
.5 cup Broccoli 1/2/0, 10
P/C/F = 14/4/5, Cals = 120

3: 1:30pm
.5 cup x-lean g.beef 15/0/10, 156
1 cup mxd greens 1/1/0, 7
.5 TBS Oil/Vinegar 0/1/4, 34
.5 cup coffee 0/0/0, 2
.5 oz heavy cream 0/0/6, 51
P/C/F = 16/2/20, Cals = 250

4: 4:00pm
5 oz. Lean chicken 36/1/5, 204
.5 cup Broccoli 1/2/0, 10
.5 TBS Safflower Oil 0/0/7, 60
P/C/F = 37/3/12, Cals = 274

5: 7:00pm
2.5 scoops Whey 27/3/3, 138
.5 cup frozen berries 0/3/0, 11
1 TBS Flax 0/0/14, 120
.25 can Tuna 11/0/0, 48
P/C/F = 28/6/17, Cals = 317

TOTALS:
P = 138
C = 26
F = 74
Cals = 1332

My requirements:
P = 175
C = 75
F = 50
Cals = 1450

I'll do much better today..

Posted by: Jodi

Julie I am quite impressed I must say.

You truly are doing great and very enthusiastic

I bet DP will be pleased as well.

Were you full yesterday?

Have your tried looking your foods up in www.fitday.com

It will help alot on hitting your numbers.

Posted by: Julie7Ulie

Actually, I was SO full around my third meal, but I was RAVENOUS before my last meal. I could have eaten a horse.

I have concluded that FitDay is the best website in the world

I put in all my foods and I was so glad to see it do the work for me. I was afraid I would be walking around with a calculator.

I put together my meals for today (Wierd combinations, I'll let you know how it tastes)

I was very close to hitting my numbers with my weird concoctions today. I cant wait to put it on here!

Posted by: Julie7Ulie

5/8

Legs

Supersets
Squats 40x12, 50x12, 60x12
Hip Adducts 25x10, 25x10, 25x10
Hip Abducts 25x10, 25x10, 25x10

Seated Leg Press 50x12, 60x12, 70x12

Seated Leg Extensions 37x10, 40x10, 47x10

Lying Leg Curls 35x12, 40x12, 45x12

20 mins HIIT Treadmill 4.0 - 7.5mph

Posted by: Dr. Pain

Quote:

Originally posted by Jodi
Julie I am quite impressed I must say.

You truly are doing great and very enthusiastic

I bet DP will be pleased as well.

Were you full yesterday?

Have your tried looking your foods up in www.fitday.com

It will help alot on hitting your numbers.

Both of you!

Posted by: Julie7Ulie

.. I would just like to say...

I ate my 2nd meal, and I feel SO good.

I think Im going to go OVER my numbers today, since Im about to get a coffee..

By the way, a tuna onion mayo salad ROCKS!

Posted by: Julie7Ulie

Saturday a.m, Im heading to NY for Mothers Day (I'll be back Sunday pm), so I'll try and keep a log of all I ate while Im on the road. I can drink a shake when I wake up, but as for the rest of the day, does anyone have advice to keep my numbers under control?

Its not always easy watching what I eat when I dont have my kitchen with me.

Posted by: Julie7Ulie

Have a headache today. Dont know why. I can usually figure out where they come from. I got one after my second meal (11am) or so and went and got a coffee thinking it might be caffeine. Its not.
Wonder what it is. Im on my 4th Liter of water. Slept ok. Allergies?
Hmmm..

Posted by: Jodi

I have answers to all your questions but I'm off to the gym right now. I will answer later, check back. Sorry.

Posted by: buff_tat2d_chic

Hi Julie!

Welcome to IM

Hey, Jodi...so this is where ya been hang'in out.

Julie...listen to Jodi, she knows what she is talking about. She help me a lot when I got started. She still helps me when I stumble or need help. She is awesome!

Oh, and if I can give you one piece of advice to really help you make this work....invest in some tupperware or get some reuseable/disposable plastic bowls etc. and cook meals for a day or two at a time instead of trying to do each meal separate. It doesn't take much longer to cook in bulk than singlely. It will make it sooo much easier to eat and stay on the plan if all you have to do is go to the fridge and pick up a prepackaged meal.

Good luck and don't hesitate to ask questions!! Oh yea...a small to medium ice chest is a must also for packing "to go" meals.

My diary has some listed meals if you wanna see them for ideas.

Posted by: buff_tat2d_chic

Quote:

Originally posted by Julie7Ulie
Saturday a.m, Im heading to NY for Mothers Day (I'll be back Sunday pm), so I'll try and keep a log of all I ate while Im on the road. I can drink a shake when I wake up, but as for the rest of the day, does anyone have advice to keep my numbers under control?

Its not always easy watching what I eat when I dont have my kitchen with me.

Pack some premade meals that fit into your diet. Healthy and easy to eat.

Posted by: Jodi

Quote:

Originally posted by buff_tat2d_chick
Pack some premade meals that fit into your diet. Healthy and easy to eat.

Thanks Buff!

Yes, you want to pack meals. Cook a shitload of chicken ahead of time, get yourself a little cooler, weigh out your chicken and pack, pack, pack. Another thing I do is prepare baggies of Protein Powder. Throw 1.5 scoops in a baggie pack a shaker bottle and when your ready throw the powder in the bottle, add water and shake. For fat source you can get yourself Flax Caps. The only downfall for that is you have to take about 10 to equal your fat numbers.

If you HAVE to stop on the road for food make good food choices. If you get a burger throw away the bread and eat just the burger and maybe a side salad. The burger will have plenty of fat. When travelling don't worry so much about making the numbers as choosing good food along the way. If you have a cooler you can pack your tuna salads. The possibilities are endless. JUST REMEMBER GOOD FOOD CHOICES.

As far as the headache, how much water were you drinking prior to starting this meal plan? How much have you been drinking per day? And, how much did you drink in a 4 hour period?

Also, try keeping your coffee to mornings only for now. This will help with the headache. Are you still drinking soda?

Posted by: Julie7Ulie

Thanks Buff and Jodi.. Good morning!

I was probably drinking two liters of water every day. Yesterday I only got up to 4.5 - 5 liters, but I wasnt downing them as crazy as I was the day before.. I probably (could) drink 3 liters of water w/in 4 hours. I might drink anywhere from 2-4.

I dont drink soda.. The only reason I asked is because I thought it may be better for me that coffee. I would prefer the coffee. Soda makes my teeth gritty.

..Mom's house is going to be hard eating my P/C/F. She does use brown rice though. I wonder if I eat that and whatever meats and veggies she makes, I'll be set.. (?)

Posted by: Julie7Ulie

4.5 Liters Water

Meals

1: 7:30am
1 Multi-Vitamin
1.5 scoops Whey
3 frozen strawberries
½ TBS flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 326

2: 11:15am (my favorite meal of the day!

)
¾ can tuna
1 TBS mayo
¼ cup chopped onion
1 cup mixed greens (salad)
.5 cup coffee
1 oz. Half and half
P/C/F = 34/6/15, Cals = 309

3: 1:30pm
¼ cup oats
2 cups mixed greens (salad)
5 egg whites (…yuck, too many

)
2 whole eggs
P/C/F = 34/20/12, Cals = 326

4: 4:00pm
½ cup xlean ground beef
1 cup mixed greens (salad)
2 egg whites
3/5 cup green peas
P/C/F = 28/15/10, Cals = 285

5: 7:00pm
1.5 scoops Whey
2 frozen strawberries
.5 TBS Flax
P/C/F = 33/5/10, Cals = 233

TOTALS:
P = 166
C = 69
F = 60
Cals = 1467

My requirements:
P = 175
C = 75
F = 50
Cals = 1450

Not bad huh????

Posted by: Julie7Ulie

..... By the way, does anyone know what is in a multi-vitamin that is turnin my pee green?

Posted by: Dr. Pain

Green or tennis ball yellow? "B" Vits

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
..... By the way, does anyone know what is in a multi-vitamin that is turnin my pee green?

I had that problem with GNC Vitamins.

Posted by: Julie7Ulie

... more of tennis ball yellow.

, thanks!!

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
4.5 Liters Water - Good, work your way up to 6L and get youself a multi-mineral to take at night, that will help with the headaches. Trust Me you'll be thanking me like I did when w8 told me to get them

Meals

1: 7:30am
1 Multi-Vitamin
1.5 scoops Whey
3 frozen strawberries
½ TBS flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 326

Very good - Increase your berries for a few more to get to 25G of Carbs

2: 11:15am (my favorite meal of the day!

)
¾ can tuna
1 TBS mayo
¼ cup chopped onion
1 cup mixed greens (salad)
.5 cup coffee
1 oz. Half and half
P/C/F = 34/6/15, Cals = 309

Ditch the half n half and get Real Heavy Cream - 5G Fat per TBS no Sugar whatsoever K?

3: 1:30pm
¼ cup oats
2 cups mixed greens (salad)
5 egg whites (…yuck, too many

)
2 whole eggs
P/C/F = 34/20/12, Cals = 326

Same here, increase your carbs a little bit and get use to the white there good for ya Scramble them thats what I do

4: 4:00pm
½ cup xlean ground beef
1 cup mixed greens (salad)
2 egg whites
3/5 cup green peas
P/C/F = 28/15/10, Cals = 285

I'm so impresses - it takes people months to do what you've done this week. Perfect Meal

5: 7:00pm
1.5 scoops Whey
2 frozen strawberries
.5 TBS Flax
P/C/F = 33/5/10, Cals = 233

Another Perfect Meal Good Job Planning

TOTALS:
P = 166
C = 69
F = 60
Cals = 1467

My requirements:
P = 175
C = 75
F = 50
Cals = 1450

Not bad huh????

Posted by: Julie7Ulie

Thanks Jodi, I studied hard.

Plus I had a great teacher!

I have a new food menu today. I'll post it first thing tomorrow morning before I head out. I think the numbers are kind of the same, but they will all be more pleasant to eat.

Whats the difference b/ween multi vitamins vs. multi minerals?

Posted by: Julie7Ulie

5/9

Back / Abs

Superset:
Lat Pulls - 40x10, 45x10, 50x10
Seated row pulls - 45x10, 50x10, 55x10

Superset
Standing back extension (good mornings?) - 25x12, 30x12, 35x12
Chin up Assist - 3 sets x8

ABS
Seated reverse crunch 3x12
Crunches x65
Obliques x60/side
(wish my gym had the standing reverse crunch. I love those things..

)

20 Min. HIIT Treadmill 1.5 incline (OWWW

- kicked my

) 3.8 - 7.0 mph

Posted by: Jodi

Do you do HIIT everyday?

I fucking hate it

Posted by: Julie7Ulie

Not every day, I do it because it makes the time go by faster..

Posted by: Jodi

Multi - vitamins in the morning and a seperate multi-mineral in the evening. You can find them at your local drug store. Walgreens, CVS, Brooks, Rite Aid, Walmart. They all have them.

Posted by: Julie7Ulie

Cool Jodi, Thanks

Posted by: Jodi

FYI - Your multi minerals should have plenty of calcium in them. If you want more Vit C then get some but unless you get sick alot its not necessary. Definately the vitamins and minerals though.

Posted by: Julie7Ulie

Jodi,
What do you suggest if I wake up late tomorrow?
I read something about if you wake up late and can't squeeze in five meals, you up your protein intake. If I wake up at 9am or 10am and have missed one meal, how should I alter my numbers?

I probably will and end up missing my protein shake in the a.m - you suggested that to be 35/25/10.

-Julie

Posted by: Jodi

You should still be able to squeeze in all your meals. Just space them 2.5 -3 hours apart thats fine and if you wake up later (I always do on weekends)

10 - M1
1:00 M2
4:00 M3
7:00 M4
10:00 M5

Thats 3 hours apart and you still get all 5 meals in.

Posted by: Julie7Ulie

Now I was doing very very well.

I just dont know if I was allowed to do what I did.

Im going to bed at 1am, and I got really hungry, so at the end I added meal #6 I incorporated into my day. I used 35/15/10 as my guideline. Let me know if this is ok to do..

5/9
5 Liters of water (I had a chugging contest with my bf

.. he won though

)

1/4 cup Coffee ( I forgot about it and it got gross)
.5 oz light cream (I know.. but this is all they had)
1 tsp sweet and low
P/C/F = 1/4/6, Cals = 77

Meal 1:
7:30am
1 Multi-Vitamin
1.5 scoops Whey
4 big strawberries
.5 TBS Flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 330

Meal 2:
11:20am
3/4 Can Tuna
1 TBS Mayo
2/3 chopped onion
1 cup salad greens
P/C/F = 32/12/12, Cals = 366

Meal 3:
1:45pm
1.2 cup xlean gr beef
1.5 oz. chicken
2 cups salad greens
1 cup peas
P/C/F= 36/23/13 Cals = 366

Meal 4:
4:14pm
2 cups salad greens
4 oz. shredded chicken
1/4 cup oats
P/C/F = 33/15/5, Cals = 241

Meal 5:
7:30pm
1.5 scoops Whey
2 strawberries
1/2 TBS Flax
P/C/F = 33/4/10, Cals 232

Totals:
P = 171
C = 78
F = 57
Cals = 1507

Ok. I got really hungry at 9:00pm, so here's what I ate

Meal 6:
4.5 oz. chicken
1 cup broccoli
1/2 cup peas
1 TBS oil/vinegar
P/C/F = 35/15/11, Cals = 307

New Totals:
P=206
C=94
F=69
Cals=1814

Hope this is a-ok

Posted by: Jodi

Quote:

Im going to bed at 1am, and I got really hungry, so at the end I added meal #6 I incorporated into my day. I used 35/15/10 as my guideline. Let me know if this is ok to do..

Thats fine Julie but next time do 35/0/10 We like to keeps carbs very low if none at all at bedtime.

Posted by: Julie7Ulie

This weekend went ok, except for Saturday night and Sunday.
I was able to pack up all day Saturday, but the last two meals werent pre-prepared.

5/10

Meal 1:
7:30am
1 Multi-Vitamin
1.5 scoops Whey
4 big strawberries
.5 TBS Flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 330

Meal 2:
11:20am
3/4 Can Tuna
1 TBS Mayo
2/3 chopped onion
1 cup salad greens
P/C/F = 32/12/12, Cals = 366

Meal 3:
1:45pm
1.2 cup xlean gr beef
1.5 oz. chicken
2 cups salad greens
1 cup peas
P/C/F= 36/23/13 Cals = 366

Meal 4:
4:00pm
2 oz. mom's pork/beef thing (very small)
1/2 cup sauteed onions (or 3 medium slices)
1/4 cup long grain white rice

(I know..)
P/C/F= 17/15/10 Cals = 226

Meal 5:
7:00pm
4 oz. steak
1 cup spinach
P/C/F= 36/7/9, Cals = 246

Totals:
P=157
C=79
F=56
Cals = 1534

THEN, starting at 10:00pm, I had three mixed drinks with olives. (I could have done without the olives, huh?)

Sunday was pretty bad. (Though I still tried) I only had 4 meals.

5/11

Meal 1:
11:30am
1 Multi-Vitamin
1 baked chicken thigh (drumstick)
1 slice pineapple
P/C/F= 24/13/13, Cals = 270

Meal 2:
2:00pm
5 broccoli florets
1 cup string beans
1/2 crab meat
1 oz. chicken (tiny)
1 oz. boneless ribs
P/C/F= 36/22/11, Cals = 315

5:00pm
chicken soup (No pasta) - because of my sore throat..
4/9/2, Cals = 75

Meal 3:
7:00pm
5 oz. Steak
7 steamed broccoli florets
P/C/F = 49/13/12, Cals = 352

Totals:
P= 113
C= 57
F= 38
Cals = 1012

Then I had a little nibble of carrot cake

Hence, Didnt do too well yesterday. I have all my meals packed and ready today and I want to get back on track.

Is there anything else I could do this week to make up for a bad couple of days?

Posted by: Jodi

Don't worry about the mishaps for now. You've done an excellent job in the past week. As time goes by you will want those "cheats" under a minimum so that you don't slow down progress too much.

Don't try to make up for it either. Continue on today as if it never happened. Also, you aren't counting your veggies are you?

Posted by: Julie7Ulie

I sort of am counting my veggies. some have carbs. Should I not? If I dont have to, then I can incorporate a lot more food. I should definetely count fruit though, right?

Posted by: Julie7Ulie

5/12

Chest

Flies 15x10, 15x15, 20x10
Seated Press 25x12, 30x12, 35x12

(I had a sneeze attack, so I stopped after that)

20 min. Bike

Posted by: Jodi

Yes you want to count fruit but don't even bother counting your veggies. You can list them in your meals as I do but don't bother totalling them. The carbs from your green veggies are mostly fiber and we don't count fiber.

Posted by: Julie7Ulie

Is it ok to eat veggies not on the list (this sort of goes with the Vit C post), like onions?

(I read that salsa is ok to eat but tomatoes aren't on the list, so that struck me as odd).

I like the idea of not counting veggies. Now I can make a lot more versatile meals.

Posted by: Jodi

Celery
Peppers (any color)
Mushrooms
String Beans
Zucchini
Eggplant
Squash
Romaine Lettuce
Iceberg Lettuce
Spinach
Asparagus
Avocado
Broccoli
Brussell Sprouts
Cabbage
Cauliflower
Cucumbers
Onion

Stick with these veggies. I don't use Salsa because of the tomatoes either.

Posted by: Julie7Ulie

Thats cool. I dont have to count ANY of these!!

This gets more fun every day.

Posted by: Jodi

The only ones that require counting is:

Asparagus - the carbs in this does matter
Avacado - the fat content matters here.

The rest don't even bother adding them into Fitday just post them with your meal plan here but no totals on them. Sound good?

Posted by: Julie7Ulie

OMG, Im excited.

I need to get creative and create exotic dishes now that I dont have to count my spinach and broccoli. What's a good taster I can use besides pepper? Garlic??

Im psyched. Thanks Jodi, you're the best

Posted by: Jodi

Cajun Spices

My fav is Chipolte, I love making chipolte mayo OMG is it so fucking good to dip chicken in.

Posted by: Julie7Ulie

Do cajun spices have added salt? Salt bloats me..

Posted by: Jodi

Not that I'm aware of.

Posted by: Julie7Ulie

Today I weighed myself and I "lost" 2 pounds.

Here's my conclusion. What I weigh right now is what my "real" weight is. 150 lbs is probably what I used to weigh with 2 pounds of salt and water added on me.

So I can say my starting weight is really 148.
I still have a ways to go, but it sure does feel good to not be bloated all the time anymore.

Posted by: Jodi

Just don't become obsessed with the scale. Remember muscle weighs more than fat and if the scale doesn't go down it doesn't mean that you aren't losing fat. k?

Posted by: Julie7Ulie

Got it!

Posted by: Julie7Ulie

This will be different today since I cant have peas (or corn - I ran out of peas) anymore..

5/12

4.5 L water
1 cup small coffee w/ light cream and sweet & low

Meal 1:
7:30am
.5 scoop Whey
5 frozen strawberries
1/2 TBS flax
1/3 cup oatmeal
36/24/12, Cals = 337

Meal 2:
11:15am
3/4 can tuna
1 TBS mayo
chopped onion
mixed greens
31/5/12, Cals = 259

Meal 3:
1:45pm
1/2 cup xlean gr.beef
1/2 cup corn
1/2 cup peas
mixed greens
22/26/10, Cals = 283

Meal 4:
4:00pm
4 oz. lean steak
1/4 cup corn&peas
34/8/9, Cals = 257

Meal 5:
7:15pm
1.5 scoop Whey
2 frozen strawberries
1/2 TBS flax
33/4/10, Cals = 225

Totals:
P=157
C=70
F=55
Cals = 1397

Goals
P=175
C=75
F=50
Cals = 1450

Posted by: Jodi

Then why do you have so many meals with peas and corn

Also, get rid of the Light Cream with your coffee. Get yourself Heavy Cream - 5G Fat per T no Sugar K?

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi

Then why do you have so many meals with peas and corn

Also, get rid of the Light Cream with your coffee. Get yourself Heavy Cream - 5G Fat per T no Sugar K?

Sorry Jodi

I meant no more peas and corn today. (for my menu tomorrow)

Also, I thought light cream was sugar free?

ok.. gotta get myself some heavy stuff

Hey Jodi, I forgot to ask you, where can I get chipotle spices? My supermarket sucks.

I found Chipotle tabasco sauce though somehow I dont think that what you meant

Posted by: Jodi

I find them right in the seasoning racks at the grocery store. I like cajun spices so I try them all.

Enjoy your peas and corn, today is the last day right?

Posted by: Julie7Ulie

yesterday..

Today is string beans heaven

Posted by: Jodi

My fav, but I like to add sauteed mushrooms and onions too.

Posted by: Julie7Ulie

5/13

Arms/Shoulders/Abs

5 min bike

75 standard crunch
75 obliques/each
reverse crunch, 5 lbs on ankles, 20x3

Superset
Incline curls 10x15, 12x10, 12x12
rope pulls 20x10, 25x10, 25x12

Superset
Front raises 10x12, 12x10, 12x15
(lying face up on bench, bar overhead, reverse motion for tri's

I forget the names of all these ) 15x10, 20x12, 15x10

Dips 15x3

(on incline, free weights held shoulder length, brought straight up to meet

) 10x12, 12x12, 12x10

25 mins HIIT Treadmill 4.o - 7.0 mph

I need to learn the names of all these. They work and make me sore

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
5/13

Arms/Shoulders/Abs

5 min bike

75 standard crunch
75 obliques/each Easy on the obliques your gonna make your waist line to big with that many oblique exercises
reverse crunch, 5 lbs on ankles, 20x3

Superset
Incline curls 10x15, 12x10, 12x12
rope pulls 20x10, 25x10, 25x12 Tricep Rope Pressdown

Superset
Front raises 10x12, 12x10, 12x15
(lying face up on bench, bar overhead, reverse motion for tri's

I forget the names of all these ) 15x10, 20x12, 15x10 SkullCrushers

Dips 15x3 Is that with your own Body Weight?

(on incline, free weights held shoulder length, brought straight up to meet

) 10x12, 12x12, 12x10 I have no clue

25 mins HIIT Treadmill 4.o - 7.0 mph I thought we agreed you were going to cut your cardio back

I need to learn the names of all these. They work and make me sore

Posted by: Julie7Ulie

Really?

the obliques can increase my waist line? If I knew that I wouldnt do so much! I dropped abs to twice a week.. Monday and Friday. Is that ok?

Not the Dips you think. The dips where you use the side of the bench and straighten your legs parallel to the floor and dip down. For tri's. yea right..

real dips I could probably do like, ... ONE with my bodyweight.

cardio 5x week?

Posted by: Jodi

How bout cardio 4 x this week

Oh, just practice with the dips, even if you can only do 1. Thats how I started out and every week I would try for more. Its a great challenge as well

Posted by: Julie7Ulie

OK, Cool. Cardio M, T, W and F

Posted by: Julie7Ulie

.. So the guy that sits next to me is having a "birthday party" thing, and theres chocolate mocha cake staring at me. AND choco chip cookies.

HEELLPP!

Posted by: Julie7Ulie

So its time for me to eat now. Meal #4. I screwed up and had grapefruit with Meal #3. I totally forgot grapefruit was an appetite suppresant. Blah.

Dont feel like eating.

I will though.. *sigh*

just thought Id moan today.

No more moaning.

I feel better. Going to go eat now.

Posted by: Jodi

Oh we have all been there Julie.

I left a job last summer and they had a goodbye party for me, they know my lifestyle, and they all Pizza and Ice Cream Cake for me. Gee thanks guys...........

Posted by: Julie7Ulie

.. its still there.

Not that Im hungry anymore since I had my meal. But I can SMELL it.

Posted by: Jodi

Come on Will Power - Resist, just resist

I know easier said than done, I'm not smelling it

Posted by: butterfly

Just wanted to say

Posted by: Julie7Ulie

Quote:

Originally posted by butterfly
Just wanted to say

Hi Butterfly

Posted by: Julie7Ulie

5/13

5 L. Water
2 Sips of coffee, heavy cream, sweet&low

Meal 1:
1 Multi-Vitamin
1.5 scoops Whey
4 frozen strawberries
1/3 cup oats
1/2 TBS flax
36/23/12 = Cals 244

Meal 2:
3/4 can tuna
1 TBS Mayo
romaine lettuce
onions
32/0/12 = Cals, 244

Meal 3:
1/2 cup xlean gr. beef
2 oz. chicken
1 pink grapefruit
string beans
32/21/12 = Cals, 320

Meal 4:
3/4 cup ground turkey
1/2 cup mashed sweet potatoes
string beans
27/17/12 = Cals, 295

Meal 5:
1.5 Scoops Whey
3 frozen strawberries
1/2 TBS Flax
33/5/10 = Cals, 236

Totals:
P=160
C=65
F=58
Cals=1429

Posted by: Jodi

Nice meal planning

Are you substracting the fiber? How you feeling? You still enjoying it?

Posted by: Julie7Ulie

Thx!

Im subtracting the fiber.. I feel funny though. I feel like since Im not counting it, I can get away with eating lots of green veggies. These calories dont count?

Posted by: Jodi

No fiber calories don't count because our body can't process it. Are you subtracting the fiber from your carbs too?

Just stick to 1 - 1.5 C. Veggies unless its Salad Greens then 3 C. or so is good, I never really measure salad greens.

Posted by: Julie7Ulie

5/14

Back

5 min bike

Superset
Bent Over Row - 20x15, 20x15, 20x15
Seated Row - 25x15, 30x15, 37.5x12

Superset
Lat Pulls - 25x15, 30x15, 35x12
High row - 25x15, 30x12, 35x12

Hyperextensions - 0x12, 0x15, 5x12

Back Extensions - 30x12, 35x12, 40x15

20 mins jog treadmill 5.5 mph

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
No fiber calories don't count because our body can't process it. Are you subtracting the fiber from your carbs too?

Just stick to 1 - 1.5 C. Veggies unless its Salad Greens then 3 C. or so is good, I never really measure salad greens.

Yes, Im subtracting the greens out of my carb count, thats why my numbers are kind of off.

Posted by: Julie7Ulie

Tomorrow is Pilates, and Friday is legs.
Im starting a new workout routine next week. Let me know if this sounds ok.

Mondays - Chest/Biceps, Cardio
Tuesdays - Shoulders, Cardio
Wednesdays - Back/Triceps, Cardio
Thursdays - Pilates
Friday - Legs, Cardio
Saturday and Sunday - sit on my butt.

Oh, and I dropped two more pounds this week.

(just for my journals sake, I had to record) - I wont be obsessed with the scale, Jodi.

My body is already responding.

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
Yes, Im subtracting the greens out of my carb count, thats why my numbers are kind of off.

Well take it a step further now. Subtract the fiber from your oats and grapefruit etc......

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
Tomorrow is Pilates, and Friday is legs.
Im starting a new workout routine next week. Let me know if this sounds ok.

Mondays - Chest/Biceps, Cardio
Tuesdays - Shoulders, Cardio
Wednesdays - Back/Triceps, Cardio
Thursdays - Pilates
Friday - Legs, Cardio
Saturday and Sunday - sit on my butt.

Oh, and I dropped two more pounds this week.

(just for my journals sake, I had to record) - I wont be obsessed with the scale, Jodi.

My body is already responding.

Now....... soon we need to increase those w/o of yours.

You want to look good in a bikini too don't you?

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
Well take it a step further now. Subtract the fiber from your oats and grapefruit etc......

Subtract the fiber from oats and grapefruit?
So since one medium grapefruit has 20 carbs and 2 grams protein, I mark it down as 18 carbs, right? :o If so, got it. However, string beans I didnt count at all yesterday and it has 4 grams carbs w/o the fiber. Does this matter?

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi

Now....... soon we need to increase those w/o of yours.

You want to look good in a bikini too don't you?

Yes but of course

Starting Monday, let me know if Im benefitting the most out of my workouts. What Ive been doing is working, I guess.. But Im ready to do more.

I'll add abs Tuesday and Fridays.

Mondays - Chest/Biceps, Cardio
Tuesdays - Shoulders, Abs, Cardio
Wednesdays - Back/Triceps, Cardio
Thursdays - Pilates
Fridays - Legs, Abs, Cardio
Saturdays and Sundays - Sit on my butt

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie

Don't even bother counting veggies. Don't add them in fitday don't even add them at all. They don't count at all. When doing your planning pretend they don't exist.

Your other carbs, oats, grapefruit, sweet potatoes, brown rice, berries, apples etc. To find the effective carb count subtract the fiber from them. For instance my Oats have 30 G Carbs per 1/2 Cup. There are 5 Grams of Fiber so when I minus the fiber I'm actually only eating 25G of Carbs from my Oats. Does this make sense? I want to see the effective carbs that your eating because I don't think its enough carbs. I may need to get more advice on this but first but I'd like to see the actual totals.

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
Yes but of course

Wouldn't you want to move legs in between some of that upper body work. Thats alot of upper body right after another. JMHO!

So are you going to increase your exercises and your intensity? Whats your plan?

Posted by: Julie7Ulie

You're right, maybe I'll swap Fridays and Tuesdays..

I want to increase my exercises to be sure Im working all areas of the muscle targeted for that day. However, I want to stick to high repetitions with a heavy enough weight to pull it off.

I tried heavier weights with lower repetitions once before and I felt too bulky. Maybe things will be different now that my diet is different. At this point, I like to think my body is being trained to respond the way I want it to, so I'll try anything different and see what happens.

Posted by: Jodi

Do you need help or do you just want me to provide feedback once you list your w/o's.

Posted by: Julie7Ulie

Posted by: Jodi

What are you doing now for w/o? List what you do

Posted by: Julie7Ulie

Hey Jodi, Ive been reading through the threads and wondered if Im allowed tofu.

I guess I have a couple questions about why some foods arent on the list..

Posted by: Jodi

I don't see why you would want to eat Tofu but yeah you can have it every now and then.

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
What are you doing now for w/o? List what you do

The w/o's I listed in my journal are usually the basics of what I follow. Im rusty on the names of exercises though. Especially for arms (there are so many)

I have a really strong back and really strong legs. Arms are the weakest part of my body.

I have to admit, Ive always been more of a cardio freak than a lifter.

Posted by: Jodi

Have you ever looked at Gopro's workouts? Its pretty challenging and its not a ton of exercises but still very effective. I tried his shoulder one and found decent results with it.

I think that would be a good place for you to start.

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
Do you need help or do you just want me to provide feedback once you list your w/o's.

I've got a few exercises Id like to put into a plan. As I log them in here, I would LOVE feedback.

Starting 5/19..

Monday - Chest/Biceps, Cardio
Tuesday - Legs, Abs, Cardio
Wednesday - Back/Triceps, Cardio
Thursday - Pilate Day
Friday - Shoulders, Abs, Cardio

Posted by: Jodi

Will do!!

Posted by: Julie7Ulie

5/14
4.5 Liters Water
No Coffee

Meal 1:
7:30
1 Multi-Vitamin
1/3 cup oats
1/2 TBS flax
1.5 scoops Whey
5 frozen strawberries
36/23/12, Cals = 334

Meal 2:
11:20am
4 oz. chicken
1/2 TBS mayo (and chipotle spice, Jodi, it was awesome

)
1 cup salad greens
1/4 grapefruit
32/4/9, Cals = 239

Meal 3:
2:00pm
1 grapefruit
1/2 cup xlean g. beef
2 oz. chicken
1 cup salad greens
32/21/12, Cals = 320

Meal 4:
4:45pm
4 oz. chicken
2/5 cup yams
1 cup green beans
35/13/9, Cals - 281

Meal 5:
8:00pm
1.5 scoop Whey
1/2 TBS Flax
3 frozen strawberries
33/5/10, Cals = 236

Totals:
P=168
C=67
F=52
Cals = 1410

Posted by: Julie7Ulie

5/15

Pilates

Posted by: Jodi

Fat was a little low yesterday. Also, are you deducting the fiber from all your carbs yet?

Chipolte kicks ass

Posted by: Julie7Ulie

Isnt my fat intake = 50?

Yes, I forgot at first, but remembered about the fiber.

Posted by: Jodi

Sorry I'm sick

For now thats your fat count, maybe next week we can start increasing it.

So your carb counts aren't listing the fiber right?

Posted by: Julie7Ulie

right

Jodi, you cant be sick. its a beautiful day outside

..Feel better!!

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
right

Jodi, you cant be sick. its a beautiful day outside

..Feel better!!

Thanks - well no riding for me today anyway because I'm spending my afternoon at the movies watching the Matrix Reloaded

Oh and now that I'm thinking correctly on your meal plan. Sweet Job Planning

Posted by: Julie7Ulie

Im jealous. I would love to go to the movies..

I get to go to the allergist today, Thank GOD!

I gots to gets me some drugs.

By the way,
For my workout plan, is back and biceps correct? Or should it be back and tri's?
I think I confused myself..

Posted by: Jodi

It can be either, I think back/tris chest/bis so that you actually work bis/tris twice in one week, one time being indirectly is better.

Posted by: Julie7Ulie

5/15

4 L. Water
Coffee, Sweet & Low, Black

Meal 1:
7:30am
1.5 Scoops Whey
1/2 TBS flax
4 frozen strawberries
1/4 cup oats
36/22/12, Cals = 230

Meal 2:
11:00am
1 TBS Mayo
5 oz. tuna
1/4 grapefruit
1 cup salad greens
36/5/12, Cals = 283

Meal 3:
2:00pm
1/4 cup oats
1/2 grapefruit
2 oz. chicken
1/2 cup xlean g. beef
1 cup salad greens
35/24/14, Cals = 357

Meal 4:
5:00pm
4 oz chicken
1/10 sprinkle of oatmeal
1 small apple
2 cups salad greens
35/15/10, Cals = 315

Meal 5:
8:30pm
1.5 scoops Whey
1/2 TBS flax
3 frozen strawberries
33/5/10, Cals = 236

Totals:
P=176
C=71
F=57
Cals = 1521

Posted by: Julie7Ulie

I have a question about fats...

If my fat intake will increase (to 15/meal, for example), and I'm eating a lean cut of steak, most of that fat isnt poly or mono, but saturated, isnt it?

Does it matter what kind of fats the fat intake calls for?

Posted by: Jodi

If your eating a steak and providing its a lean cut it will usually be around 10 G of fat per 5 oz. So you count that fat and then you add on the rest from a healthy fat source.

Also, nice meals again but you need more salad greens than 1 C. Go for more like 3 Cups Greens

Posted by: Julie7Ulie

5/16

Legs/Abs

5 mins bike

Superset
Safety Squats - bar x12, 20x12, 30x12
Lunges - 20x12, 30x15, 30x12

Superset
Leg Extensions - 45x12, 55x12, 65x12
Hams leg Curls - 45x12, 55x12, 65x12

Seated Leg Press - 50x12, 60x12, 70x12

Crunch - x50
Jack Knifes - 3x12
Leg Raises - 3x12
Seated Knee raises - 3x12
Seated medicine ball twist - 3x12

20 min HIIT Treadmill 4.0 - 7.0 mph

Posted by: Julie7Ulie

.. On meal #2, forgot my grapefruit.

dont have anything to equal 5g of carbs this meal...

Posted by: Jodi

If your biggest concern is 5 G of carbs then your doing good.

OMG what have I done to you and Buff. I've made you as pathetic as me.

Posted by: Julie7Ulie

I like it though...

I enjoy being this conscious about every little thing I put into my mouth. I feel really healthy, and look so much more firm.

Im bloated this week (its a monthly thing

), but its hardly even there.

My new workout starts Monday. Any suggestions before then??

Posted by: Jodi

Can't wait to see it!

Is it more intense?

Posted by: Julie7Ulie

I dont know.. More of like what I did today.. My butt is SO sore.

When I sit it hurts

Posted by: Jodi

Well your w/o looked much more intense from what I have been seeing. I like it

Keep up the good work.

Your doing great Julie

Posted by: Julie7Ulie

Thanks Jodi

Have a great weekend, I'll be posting my meals, but Monday I'll be on.

Posted by: Jodi

You too. Oh I'm always here

Posted by: Julie7Ulie

5/16
4 L. Water
Coffee, 1 TBS heavy cream, sweet & low

Meal 1:
7:30am
1.5 Scoops Whey
4 frozen strawberries
1/2 TBS flax
1/3 cup oats
36/22/12, Cals = 330

Meal 2:
11:30am
5 oz. tuna
1 TBS Mayo
(I forgot my grapefruit)

2 cup salad greens
36/0/12, Cals = 263

Meal 3:
2:30pm
2 oz chicken
1/2 cup xlean g. beef
3/4 cup yams
1.5 cup salad greens
33/25/12, Cals = 351

Meal 4:
6:00pm
4 oz. chicken
2/5 cup yams
1.5 cup salad greens
35/14/9, Cals = 281

Meal 5:
1.5 scoops Whey
1/2 TBS Flax
3 frozen strawberries
33/5/10, Cals = 236

Totals
P=173
C=65
F=55
Cals = 1461

Posted by: Julie7Ulie

My legs and butt are SOooooooooOOOOOOOooooooooooooo
SOOOOOOORRE

Posted by: Jodi

Mine too!!

I'm about to start a new journal, check out my leg w/o yesterday. OUCH

Posted by: Julie7Ulie

5/17
5 Liters Water!

Iced Coffee, 1 TBS heavy cream, 1/2 sweet & Low

Meal 1:
10:30am
1 multi vitamin
1.5 Scoops Whey
6 frozen strawberries
1/2 TBS flax
1/3 cup oats
36/24/12, Cals = 337

Meal 2:
1:45pm
2 cups salad greens
5 oz tuna
1 TBS Mayo w/chipotle

(forgot my carbs again

)
36/0/12, Cals = 263

Meal 3:
4:00pm
1/2 cup xlean g. beef
2 oz. chicken
2 cups salad greens
1 medium grapefruit
33/21/12, Cals = 323

Meal 4:
8:00pm
4 oz chicken
3 cups cooked spinach
3/4 grapefruit
35/16/9, Cals = 283

Meal 5: (will be)
10:30pm
1.5 scoops Whey (has 2 grams carbs..)
1/2 TBS Flax
33/2/10, Cals = 225

Totals:
P = 173
C = 62
F = 55
Cals = 1432

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
Mine too!!

I'm about to start a new journal, check out my leg w/o yesterday. OUCH

Yea, Id definetely be crippled if I did your w/o..

I cant even sit down to pee my

is so sore.

Posted by: Julie7Ulie

5/18
3 Liters Water

No Coffee

Meal 1:
11:30am
1 multi-vitamin
4 egg whites
3/4 scoops Whey
5 frozen strawberries
1 TBS Cream
1/4 cup oats
33/21/9 = 293

Meal 2:
2:00pm
1/2 cup xlean g. beef
2 oz chicken
1/4 grapefruit
2 cups salad greens
31/5/12 = 261

Meal 3:
5:00pm
4 oz chicken
2 cups salad greens
1 grapefruit
36/21/11 = 389

Meal 4:
7:00pm
5 oz tuna
1 TBS Mayo
3/4 grapefruit
2.5 cups salad greens
36/16/12 = 324

Meal 5:
9:15pm
1.5 Scoops Whey
1/2 TBS Flax
33/2/10 = 324

Totals:
P = 171
C = 64
F = 52
Cals = 1408

Posted by: Jodi

Whats your Bodyweight these days?

Posted by: Julie7Ulie

Quote:

Originally posted by Julie7Ulie
5/16

Legs/Abs

5 mins bike

Superset
Safety Squats - bar x12, 20x12, 30x12
Lunges - 20x12, 30x15, 30x12

Superset
Leg Extensions - 45x12, 55x12, 65x12
Hams leg Curls - 45x12, 55x12, 65x12

Seated Leg Press - 50x12, 60x12, 70x12

Crunch - x50
Jack Knifes - 3x12
Leg Raises - 3x12
Seated Knee raises - 3x12
Seated medicine ball twist - 3x12

20 min HIIT Treadmill 4.0 - 7.0 mph

Ah!! SO I need to get educated on what Im lifting. I didnt realize that the bar on the safety squats was 45 lbs. So Friday I was lifting wayyyyyyyyyyyyy more than I thought I was!

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
Whats your Bodyweight these days?

Scale wise? Im not sure.. I should check it out when I go to the gym this morning. Today may not be such a good day for it though. Kind of bloated - will be until ... Wednesday or Thursday or so.

Posted by: Jodi

Yes, BB weighs 45lbs.

Your lunges, is that total weight or 15lb DB's?

Posted by: Julie7Ulie

Total weight.. Its the bar weights..

Posted by: Jodi

OK, I was about to say DAMN!!!!

- No wonder why your ass hurts

Posted by: Julie7Ulie

5/19

Chest/Biceps

7 min walk treadmill (because Im sore - needed to warm up

)

Superset
DB Bench Press 10x10, 10x12, 10x12
DB Fly 10x10, 10x12, 12x10

Superset
Cable Chest Press 15x12, 20x10, 20x12
Pec Deck Fly 15x10, 15x12, 20x10

Superset
Cable curls 20x12, 20x12, 25x12
Incline curls 10x12, 12x10, 12x12

BB Preacher curls 12x12, 15x12, 18x12

DB Concentration curls 8x12, 8x12, 8x12

20 minutes jog Treadmill 5.5 mph

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
Whats your Bodyweight these days?

Im at 146... bloated and all.

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
OK, I was about to say DAMN!!!!

- No wonder why your ass hurts

You think legs would be ok to do tomorrow anyway? Im not as sore as I was...

Posted by: Jodi

Nice w/o but I bet you could push more weight than that on the DB Presses

SO how much have you lost so far?

If your legs are still sore I would wait until they are not sore anymore. You ever think about glutamine? I only use it for Leg Recovery but it works great.

Posted by: Julie7Ulie

I need support I think on the DB presses. My arms are going all over the place when I increase the weight. I need to stick with a bar maybe..

I've lost four pounds in total since I started, though I'll see what I really weigh next week.

You read my mind with L-glutamine..

I was going to pick some up after work.

Posted by: Jodi

Did you get/order vitamins and minerals yet?

Posted by: Julie7Ulie

Not yet.. I was going to wait until my protein and multi's run out.

Posted by: Jodi

Then I would wait on the Glutamine too and place one order with him for everything.

Oh and I think its time to increase your fat intake to 12G per meal.

Posted by: Julie7Ulie

Like this?

Meal 1: 35P, 25C, 12F
Meal 2: 35P, 5C, 12F
Meal 3: 35P, 25C, 12F
Meal 4: 35P, 15C, 12F
Meal 5: 35P, 5C, 12F

How many cals/day is that??

Posted by: Jodi

Exactly

Cals - 1540 (approx.)

Posted by: Julie7Ulie

Cool... More food

Posted by: Julie7Ulie

Its half an hour before my 4th meal, I ate two hours ago.

So why am I STARVING TO DEATH???

Posted by: Julie7Ulie

..Is roasted chicken ok to eat?

Posted by: Jodi

Sure just be careful of the fat content.

Your hunger is not a bad thing, it means your metabolism if kicking in.

Posted by: Julie7Ulie

Really? Thats awesome news.. It feels wierd to eat and be hungy all the time.

Posted by: Jodi

Get use to it because those hunger pangs get bad!!!

Posted by: Julie7Ulie

Ive decided to plan a binge day. The binge day my Im scheduling for either the 15th or 29th of June. Im gonna wake up and eat chocolate all day. BWUAHHAHAHAHA!!

(im allowed a binge day of every month, right Jodi?

)

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
Get use to it because those hunger pangs get bad!!!

Im gonna go home and eat. Im STARVING!!!!!!!!! I could eat my whole refridgerator!

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
Ive decided to plan a binge day. The binge day my Im scheduling for either the 15th or 29th of June. Im gonna wake up and eat chocolate all day. BWUAHHAHAHAHA!!

(im allowed a binge day of every month, right Jodi?

)

How bout a cheat meal.

No binge day

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
How bout a cheat meal.

No binge day

No binge day?

Chocalate was a little extreme. I was planning on pizza all day.

Posted by: Julie7Ulie

5/19
5 Liters Water

1:
1 Multi-Vitamin
1/5 Scoops Whey
6 frozen strawberries
1/3 cup oats
1/2 TBS Flax
36/23/12

2:
4 oz chicken
1/2 TBS Mayo
2 cups salad greens
1/10 sprinkle oats
33/5/10

3:
1/2 cup xlean g.beef
2 oz. chicken
2 cups salad greens
1 grapefruit
33/21/12

4:
4 oz chicken
4/5 cup yams
2 cups salad greens
35/14/9

5:
1.5 Scoops Whey
1/2 TBS Flax
3 frozen strawberries
33/5/10

Totals:
P = 170
C = 68
F = 52
Cals = 1427

Posted by: Jodi

Quote:

Originally posted by Julie7Ulie
No binge day?

Chocalate was a little extreme. I was planning on pizza all day.

I love it your meals are great and your anal just like me about your numbers.

As far as the cheat. NO CHEAT DAY!!!! Cheat Meal allowed only and that means you wake up that day and start eating like you normally do. Then have your cheat meal, and then continue eating like you normally do. Agreed

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi

I love it your meals are great and your anal just like me about your numbers.

AGH! I was going to be HORRIBLE on my cheat day

So how frequently can I have a cheat meal?

Posted by: Jodi

That will depend on your progress.

Posted by: Julie7Ulie

5/20

Shoulders

5 min bike

TriSet
Front Raises 10x12, 10x12, 12x10
Shrugs 10x12, 10x12, 12x12
Lateral Raise 10x10, 10x12, 10x12

Superset
Shoulder Press 10x10, 10x12, 10x12
BB Upright Row 15x12, 15x12, 15x12

20 minutes jog Treadmill 5.5 mph

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
That will depend on your progress.

Your a tough coach!

Posted by: buff_tat2d_chic

Quote:

Originally posted by Julie7Ulie

Your a tough coach!

Yes she is, but she is REALLY good and knows what she is talking about.

Posted by: Jodi

You want to cheat then hey, I can't stop you but its your body not mine

Hows that for guilt

w/o is good but if you can front raise 12lbs then I think all your other weights could have increased as well

Posted by: Julie7Ulie

Quote:

Originally posted by buff_tat2d_chick
Yes she is, but she is REALLY good and knows what she is talking about.

I KNOW!!

Im really grateful for all your help Jodi!! , Have I mentioned that with all your help, I feel like a million bucks?

Posted by: Julie7Ulie

Quote:

Originally posted by Jodi
You want to cheat then hey, I can't stop you but its your body not mine

Hows that for guilt

w/o is good but if you can front raise 12lbs then I think all your other weights could have increased as well

I'll always want to cheat. But my willpower is really good.

Im waiting for the day when I wont even care about the forbidden foods anymore. Maybe by then I wont even want any

I have pretty weak shoulders (I want to tone them down).. Is this a decent weight/reps to lift to get stronger and leaner? Or lower intensity at higher reps?

Posted by: Jodi

10-12 Rep range is what I stay in and I ALWAYS go to failure.

Posted by: Julie7Ulie

5/20
4 Liters Water
1 Multi Vitamin
1 L-Glutamine

1:
7:30am
1.5 Scoops Whey
6 frozen strawberries
.5 TBS Flax
1/3 cup oats
26/24/12, Cals = 337

2:
11:00am
4 oz. chicken
3/4 TBS Mayo & chipotle
1 cup string beans
1/10 sprinkle oats
33/5/13

3:
2:00pm
2 oz. chicken
1/2 cup xlean g.beef
3/4 cup yams
1.5 cups salad greens
33/25/12

4:
5:30pm
4 oz. chicken
2/5 cup yams
1 cup string beans
1/4 TBS mayo & chipotle
35/15/12

5:
7:30pm
3/4 TBS Flax
1/5 Scoops Whey
3 frozen strawberries
33/5/13

Totals
P = 170
C = 74
F = 61
Cals = 1541

Posted by: Julie7Ulie

5/21

Legs / Abs

5 min bike

Superset
Seated Knee raises 3x15
Jack Knives 3x12

Crunch x50
Roman Chair 3x15
Medicine Ball twist 3x12

Superset
Leg Extensions 35x12, 40x12, 45x12
Step Ups 25x12, 30x12, 35x12

Safety Squats 50x12, 55x12, 60x12 (weight total with bar)
Hams Leg Curls 35x12, 40x12, 45x12

Was gonna do lunges, but Im still a little sore.. so I stopped there

20 mins HIIT Treadmill 4.0 - 7.0 mph (I was huffing and puffing at the end... wierd

)

Posted by: Julie7Ulie

Lost two more pounds today..

Jodi, am I supposed to be sore the day after every workout? Its not as if I just started working out.. Ive been working out for a while. But whatever Ive been working has been really sore. Will the food plan and new w/o schedule do that to my muscles? Just curious..

Posted by: Jodi

I'm sore all the time. At least 1 bodypart on me hurts everyday. I love it

Stop being concerned with the scale. It about body composition, not bodyweight. Once you tell me your jeans are loose then thats an accomplishment.

Posted by: Julie7Ulie

My jeans are loose actually

Im wearing these size 6 capri pants today that were snug all around in the beginning of the month. Now there loose enough to hang on my hips the way there supposed to fit. Feels good! (Could possibly fit in a 4..) Give me a week or two..

I love being sore. Just making sure thats the way its supposed to be

Posted by: Jodi

Nice Job!!

Posted by: Julie7Ulie

Thanks

I LOVE it

Here's a random question. Not really important but curiousity struck I guess.

I take a multi vitamin every morning, and we've already established that my pee is green due to B-Vits.
How come it is some days and other days not at all?
.. Just a thought..

Told ya it was random.

Posted by: Jodi

Maybe one day your less B deficient than others.

Theres my random answer -

Posted by: Julie7Ulie

My new discovery: (maybe this should go under recipes)

Xlean g. turkey (only 8 g. fat per 4 oz, 20 g protein).

sautee mushrooms, onions and peppers in oil, then throw in xlean g. beef with chipotle spice and pepper to taste..

throw a chili pepper or two in there as it cooks for forty five minutes

Eat heated on a bed of spinach or greens.

Dear God thats good stuff.

Posted by: Julie7Ulie

5/21
5 Liters Water

(and its only 7:30pm on 5/21)
1 Multi-Vitamin
1 L-Glutamine
1 Small Coffee, H.Cream and Sweet & Low

1:
7:30a
1/2 TBS Flax
1/3 cup oats
6 frozen strawberries
1.5 Scoops Whey
36/24/12

2:
11:30a
1/10 sprinkle oats
5 oz tuna
1 TBS Mayo w/chipotle
2 cups romaine
37/5/13

3:
2:30p
6 oz. xlean g.turkey
2 cups romaine
1 cup mushrooms/peppers/onions
1 grapefruit
32/24/12

4:
5:00p
4 oz chicken
1/3 TBS Mayo
4/5 cup Yams
1 cup string beans
35/15/12

5:
7:15p
1.5 Scoops Whey
3/5 TBS Flax
3 frozen strawberries
33/5/12

Totals:
P/C/F = 173/73/61
Cals = 1548

Posted by: Julie7Ulie

Jodi, am I allowed everything on the food list? Including hard cheese and brown rice? Whats considered hard cheese, by the way? Parmesan hard, or cheddar hard?

Posted by: Jodi

Youv'e gone this long w/o the cheese so my suggestion would be to stay away from it.

Posted by: Julie7Ulie

Is that on the list mainly to bulk? Ive gone over the list again to see what else I can use in meals, and cottage cheese looked iffy, as well as hard cheese and bananas.

I'll stay away from it. Is the brown rice suggested as well, or better left untouched?

Posted by: Jodi

Oh, most definately have Brown Rice.

NO Bananas!

Cottage cheese is fine in moderation.

Posted by: Julie7Ulie

Cooooool Thanks. More ops for good carbs is a good thing

Posted by: Julie7Ulie

STARVING.
9:30pm 5/21 ate:

6 oz. xlean g.turkey
1 cup romaine
1 cup mushrooms/peppers/onions
32/0/12

This wont slow my metabolism or interrupt my plan, will it Jodi??

(CLICK HERE here to view the original thread with full colors/images)

Starting my "lean" routine

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60