Disciplined [Forum Archive]

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Disciplined

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Posted by: sara

Posted by: JLB001

I like that thumb!

Posted by: sara

Quote:

Originally posted by JLB001
I like that thumb!

Thanks, JLB001

Posted by: sara

Tuesday 2/17/04

Back/Biceps

Wide grip pull down 62.5/10, 67.5/7, 75/4, 62.5/6

Close grip cable row 50/10, 60/6, 60/6, 55/6

DB bent rows 20/12, 22.5/10, 25/9

(Super-Sets)
Ez bar Upright row 20/12, 20/10, 20/8
DB shrugs 30/10, 30/8, 30/7

E-z bar curls 15/12, 15/12, 15/11

Cable curls 25/10, 25/7, 25/7

DB curls 15/12, 17.5/8, 17.5/8

2 sets of 21's (21 reps of E-z bar curls) without weight

Posted by: ncgirl21

Good luck Chick!! Just remember to eat!!

Posted by: sara

Thanks ncgirl21

I might go back to the gym tonight and do some cardio!

Posted by: atherjen

Thats the attitude! stick with it girlie!

Posted by: sara

Tuesday 2/17/04

6:40 (pre-workout)
1/3 cup oats
1/2 cup egg whites
1 whole egg
(18P, 8F)
* Plain cup coffee*

9:40 (Post-workout)
1/2 cup oats
1 can tuna (left a little)
(~30P, 4.5F)

1:00
1/2 grapefruit
1/2 cup egg whites
1/2 cheese stick (3.5P, 3F)
(~15P, 3F)

3:30
1/2 grapefruit
5 oz. tenderloin pork (25P, 2F)
1 TSP olive oil (5F)
lettuce,celery,cucumbers,green onions/ vinegar
(25P, 7F)

~ 5:00 Hot Tea/ Powdered non-dairy milk

7:10
3 oz. chicken breast
1 TSP olive oil
broccoli, green onions, garlic
(24P, 8F)

Posted by: sara

I'm getting hungry now.. I guess hunger is a good thing

I'm still only going to have my planned meals on extra meal..

Posted by: atherjen

if your still hungry have another meal. healthy of course.

diet looks good for today too! HALLELUAH for carbs!

Posted by: sara

I haven't had my last 5'th meal yet..

Posted by: sara

I'm not going to the gym for cardio tonight.. I will start cardio Thursday after my weight training

Posted by: greekblondechic

hey sara best of luck

Posted by: sara

Thanks greekblondechic

Posted by: sara

I was going to weight myself this morning, but I decided to wait a week till I weight

Posted by: greekblondechic

the scale is evil

Posted by: Jill

Quote:

Originally posted by greekblondechic

the scale is evil

You know it ladies!

Posted by: sara

Yes! the scale is evil

thats why I'm waiting till next week to weight myself, so the evil scale won't freak me out this week!!

Posted by: Jill

Meals are looking good Sara-but, any carbs with the 5 o'clock meal, or your last meal? You should put where you train in too!

Posted by: sara

Quote:

Originally posted by Jill
Meals are looking good Sara-but, any carbs with the 5 o'clock meal, or your last meal? You should put where you train in too!

Jill, I didn't have carbs only veggies in the 5 o'clock meal. I still have one meal to have.. I might have some cottage cheese with fish capsules or can sardines and some veggies..

I didn't train today.. I only train Tuesdays, Thursdays and Sundays... I'll have some good carbs in my PWO meal tomorrow: maybe 2/3 cooked brown rice and 5 oz. lean tenderloin pork

Posted by: Jill

Do you really like to eat sardines?

With what?

Posted by: sara

the sardines that I have comes with some spicy flavor or tomoato flavor.. I Usually eat sardines w. onions and broccoli.. they yummy!

Posted by: Jill

I still think they are gross.

Sorry, id rather eat......ANYTHING! (almost!)

Posted by: sara

that's ok

like Jodi said before I eat weird food

Posted by: sara

Wednesday 2/18/04

5:30 am
1/4 cup oats
1/2 cup egg whites
2 egg whites
(19P, 1.5F)
** Hot unsweetend cocoa/ powdered milk**

8:30
1 peach
1/2 cup 2% cottage cheese
2 fish oil cap
(13P, 4F)

1:00
1/3 cup brown rice
1 can Tuna
1 TSP olive oil
Veggies: Spinach, 5 sprouts w. vinegar
(32P, 7F)

5:40
1 can Tuna
1 TSP olive oil
Veggies: Broccoli, Celery w. vinegar
(32P, 6.5F)
** Hot Tea/ Powdered non dairy milk**

~9:00
1/2 cup 2% cottage cheese
2 fish oil capsules
Veggies: Broccoli
(13P, 4F)
** Hot Tea/powdered non dairy milk**

Posted by: atherjen

things are looking better girl! Im glad to see those carbs in there!

Posted by: sara

Thanks hon

Posted by: atherjen

Welcome

how are you feeling? more energy?

Posted by: sara

Quote:

Originally posted by atherjen
Welcome

how are you feeling? more energy?

I feel better than the days that I used to binge

I'm still regreding what I had eaten and I'm ashamed

Posted by: sara

my face is not puffy any more, but I still need to work on my waist size

Posted by: atherjen

dont look back girl! just look forward. dont let yourself get down from the past. that just causes you to become more upset and stressed. stay focused on your goals NOW and the future!

Posted by: sara

Thanx atherjen! I will remember that.. I did lose all the weight before, I know I can lose the weight and get my waist back

Posted by: sara

Thursday 2/19/04

Chest/Triceps

DB Chest press 20/11, 20/8, 20/7

Machine press 62.5/7, 62.5/6, 62.5/5

DB Incline Flye 17.5/8, 17.5/7, 17.5/9, 17.5/6

Pec Dec Flye (machine) 40/11, 50/4

, 45/5, 42.5/6

Triceps press down (machine) 46/9, 46/5, 46/5

DB Triceps extension 20/8, 20/5, 20/5

Bench Dip (seated machine) 62.5/11, 67.5/6, 67.5/4

, 62.5/6

Did 10 minutes cardio Incline fast walking,
Also 10 minutes on bike

2 sets ABS workout: crunches on ball + cruches with leg raise holding 10 lbs. plate

Posted by: Jill

Keep up the hard work sweetie!

Posted by: sara

Quote:

Originally posted by Jill
Keep up the hard work sweetie!

You do the same Jill

Posted by: sara

Thursday 2/19/04

7:00 am (Pre-workout)
1/3 cup oats
1/2 cup egg whites
1 whole egg
(19P, 7F)
** Hot Tea/powdered non-dairy milk**

9:45 (Post-workout)
2/3 cup brown rice
5 oz. tenderloin pork (~2F)
(25P, 2.5F)

12:50
1 peach
~ 2 oz. chicken breast
1 cheese stick (7P, 6F)
(23P, 8F)

3:50
EAS shake (ready to drink shake)
(20P, 3.5F, 3 Carbs, 3 Fiber) ]120 calories container label

6:50
~ 3.5 oz. chicken breast
1 TSP Olive oil
Veggies: Broccoli, Red pepper, celery, onions, garlic (cooked all together, like stir fry!!!) without the oil
(25P, 9F)
** Hot Tea/powdered non dairy milk**

~9:00 hungry again!
1 cheese stick
Broccoli
(7P, 6F)

Posted by: sara

I actually had a six'th meal!!

Posted by: Jill

I tried the 5 meal thing before-but felt like I was starving before every meal. My beau would get upset cause before every meal, Id be like "Im sooooooooo hungry". He thought I wasnt eating enough to be hungy all the time. So I added a 6th meal. (I made each meal a little smaller though) I am so much more staisfied now. Very rarely hungry to! + It keeps my metabolisim going!

Posted by: atherjen

I couldnt eat 5 meals. Im starving even with 6

if your hungry Sara, eat

Posted by: ncgirl21

Eat away girl!! Food is your friend (okay, that sounded kinda corny!!) Journal looks good though. Good lifts. Glad you got that sixth meal in!

Posted by: sara

I used to eat six meals everyday.. but after the horrible binges.. I kinda got scared to eat 6'th meal.. I'll try to have 6 meals almost everyday!

Posted by: sara

The Mints I had were Velamints!
www.velamints.com

Posted by: Jill

I think 6 meals would help control the binges. You wouldnt be hungry-which I think usually can lead to a binge. 6 meals would keep you more satisfied all day long. It has deff helped me.

Posted by: sara

Quote:

Originally posted by Jill
I think 6 meals would help control the binges. You wouldnt be hungry-which I think usually can lead to a binge. 6 meals would keep you more satisfied all day long. It has deff helped me.

I will try to have six meals

I just posted the first 3 meals for today. and later on after work's meals

Posted by: sara

I went and bought some unsweetend soy milk, bocca burgers, veggies cheese (soy cheese) for lent..
I was wondering if J'Bo and Jodi approves the Low carb bagels (atkins) or the low carb bread for lent! because they have lots of protein in them and non-dairy for lent!

Posted by: Jill

Ive had those mints before-if you eat too many they will upset your stomach.

Posted by: sara

Quote:

Originally posted by Jill
Ive had those mints before-if you eat too many they will upset your stomach.

They good though right?
I had total of 3 mints today! that's ok right?

Posted by: jstar

Hey Sara

Your meals look good! Just be consistent and you will reach your goals, I know you will do it! Hope your having a good day!

Posted by: sara

Thanks jstar

Posted by: sara

I'm so proud of myself today! I didn't get to drink the Red-Bull

Posted by: MsFit

Your journal looks good sara. I'm not easily entertained, but you y'all are just cracking me up in this journal.

Posted by: sara

Friday 2/20/04

7:00
1/4 cup oats
1 whole egg
1 egg white
1/2 cup egg whites
(21P, 6.5F)
** Hot Tea/powdered non-dairy milk**

9:30
1/2 cup LF Cottage Cheese
3 Strawberries
(13P, 2F)
** Two Sugar-Free Chocolate Mints**
** Hot Tea/powdered non-dairy milk**

12:20
1/3 cup Brown-Rice
1 can Tuna
1 TSP Olive oil
Veggies: Spinach, 6 Sprouts w. mustard and vinegar
(32P, 7F)

3:50
1 Cheese stick
(7P, 6F)
** Sugar-Free/Fat-Free Chocolate Mints**

6:40
1 can Sardines (17P, 4F, 5 C )
1/2 cup egg whites
Veggies: Broccoli, celery, green onions, garlic (steamed together w. mustard
(29P, 4F)

9:00
1/2 cup LF Cottage Cheese
Veggies: Cabbage, Cucumbers w. mustard
(13P, 2F)
** Hot Tea/powdered non-dairy milk**

Posted by: sara

Quote:

Originally posted by MsFit
Your journal looks good sara. I'm not easily entertained, but you y'all are just cracking me up in this journal.

Thanks MsFit

What's cracking you up in my journal?

Posted by: MsFit

The way you begin the first page, and others comments.

Oh, and your Chicken Flu Strain thread. You're cute as a button.

Posted by: sara

Yes, this journal will have no binges at all!!! I'll eat healthy like before

No body cared about the Chicken Flu Stain thread

Posted by: sara

I like you'r pics

Posted by: sara

I just finshed my 4'th meal and I'm still hungry! I added the broccoli and still hungry

Posted by: sara

After I weight myself next Tueday Morning, I'm going to increase my Carbs intake a little

Posted by: greekblondechic

Good call girl, adding carbs AFTER weigh in

I love love love Vanilla Velamints, but they upset my tummy too

Posted by: sara

Because my cals are very low now with some carbs, after my binges.

Posted by: Jill

Let me know how that puddin turns out!

Posted by: sara

Quote:

Originally posted by Jill
Let me know how that puddin turns out!

Jill- The pudding was ok. I had to add few strawberries and cinnanmon to add some flavor to it.. If I can only try it with whey protein, I know it will be perfect!

Posted by: sara

Quote:

Originally posted by greekblondechic
Good call girl, adding carbs AFTER weigh in

I love love love Vanilla Velamints, but they upset my tummy too

How many mints you would eat that upsets you'r tummy?
I haven't tried the vanilla ones yet.. I'll get them next time

Posted by: sara

Saturday 2/21/04

8:10
1/3 Cup Brown-Rice
1/3 Cup Shredded Cheese
1/3 Cup Egg Whites
Veggies: spinach
(20P, 6.5F)
** Hot Tea/powdered non-dairy milk**

10:40
1 Cheese stick
(7P, 6F)
** 2 Sugar-Free Chocolate Mints**

1:30
1 Can Sardines
1/3 Cup Egg whites
Veggies: Broccoli, Celery, Onions, Garlic w. mustard
(29P, 4F)
** Hot Cocoa/ Powdered non-dairy milk**

4:40
1/2 Cup LF Cottage Cheese
1/3 Cup Egg whites (w. cocoa powder, non-dairy powdered milk)
11 Pistachios
2 Strawberries
Veggies: Broccoli
(25P, 5F)

8:30
1/3 Cup Shredded Cheese
1/2 Cup Tuna
Veggies: Green Beans, Spinach, onions, 1 Radish w. mustard
(34P, ~9F)
** Hot Tea/Powdered non-dairy milk**

Posted by: greekblondechic

hmm, I dunno, I could eat a whole tin in a couple days if I have them..

Posted by: sara

Quote:

Originally posted by greekblondechic
hmm, I dunno, I could eat a whole tin in a couple days if I have them..

See, I left mine at work, so I won' t have any till Wednesday!

Posted by: sara

I'm going to a wedding today!

Posted by: atherjen

Have fun girl!

Posted by: greekblondechic

I hope you have a great time at the wedding! they can be so much fun!

Posted by: sara

Thanx girls! I had a good time at the wedding.. I cheated though

Posted by: sara

Sunday 2/22/04

Meal 1 (pre-workout)
1/3 Cup Oats
1/3 Cup Egg whites
1 Whole egg
1 Egg white
(21P, 7F)
** Hot Tea / powdered non-dairy milk**

Meal 2 (PWO)
2/3 Cup Brown Rice
3/4 Cup Egg whites
(24P, .5F)

Meal 3 @ the wedding!!!
Chicken
Bread
Cheese
Salads w. dressings
Wedding Cake

Wedding Ice cream Cake

Dried Fruit

Chocolate

Mixed Nuts!

(this meal was horrible!) Lots of sugar!!!!!!!!!!No weddings for a while, that means no more cheats! (especially the coming 50 days, starting tomorrow, lent starts)

Meal 4 (later on tonight)
1/2 Cup LF cottage cheese
2.5 oz. tenderloin pork

Posted by: sara

Sunday 2/2/04

Shoulders

DB Shoulder press 17.5/12, 20/6, 20/6, 17.5/8

DB Front raise 15/11, 17.5/5, 15/8, 15/8

(Super-Sets)
Standing DB lateral raise 12.5/12, 15/8, 15/7

Laying bent lateral raise 10/11, 10/12, 12.5/8

BB Upright row warm up w. only bar/20, 20/8, 20/7, 20/7

DB Shrugs 30/12 ,35/7, 35/7

Leg Curls 62.5/10, 67.5/6, 62.5/7, 62.5/6

Leg press 110/12, 130/11, 150/10, 155/9

10 Minutes on Stair Master

Posted by: greekblondechic

You're supposed to cheat at weddings!!!

BTW thats NOTHING compared to how bad I cheated at the last wedding I went to..and afterwards I binged on chocolates @ my friends house, then I ate badly for two days afterwards.

As long as you keep diet clean, the cheat was just a metabolism boost

Posted by: sara

Quote:

Originally posted by greekblondechic
You're supposed to cheat at weddings!!!

BTW thats NOTHING compared to how bad I cheated at the last wedding I went to..and afterwards I binged on chocolates @ my friends house, then I ate badly for two days afterwards.

As long as you keep diet clean, the cheat was just a metabolism boost

Since last Tuesday I started to eat clean again and my cals were low..so I guess this cheat meal was ok for only today.. but on the other hand, I was cheating like everyday a week ago..so I'm still not sure if this cheat meal today was good or bad for my metabolism... any idea?

Posted by: greekblondechic

It cant be bad for your metabolism to eat. and whats done is done anyway so dont worry about it

I was dieting w/o cheats for 4 weeks and It didnt do me ANY good

Posted by: sara

Quote:

Originally posted by greekblondechic

I was dieting w/o cheats for 4 weeks and It didnt do me ANY good

What you mean it didn't do you any good?

Posted by: greekblondechic

I didnt get leaner, I was always tired and cold..felt like my body was slowing down

Posted by: sara

did you eat carbs?

Posted by: greekblondechic

too low, only 1/2c oats per day plus whatevers in veggies

Posted by: sara

When I was injured over the summer and couldn't walk for 8 weeks.. I did
20 P 20C 10F
20P 15C 10F
20P 20 C 10F
20P 15C 10F
20P 5C 10F
25P 0 C 15 F

and I lost 10 lbs.

Posted by: sara

I'm so full! I don't think I can fit in my last 4'th meal today

Posted by: greekblondechic

oh no, thats another mistake I always made, a lot of times I only ate 3 or 4 meals instead of 5..big no no

its ok once in a while if ur tummy hurts, but try not to make it a regular habit honey!

Posted by: sara

I won't

actually I won't cheat for the next 50 days!!!

Posted by: sara

I'm just going to have hard time planing meals without using animal product food..

Posted by: sara

Here is the plan for the next 50 days, No Nuts at all!

Posted by: sara

I'm starving and thirsty.. I'm fasting till 12:00 pm today (only today because it's first day of lent)

Posted by: greekblondechic

tuna is ok for lent?

Posted by: sara

yes, fish is ok

Posted by: greekblondechic

i think for me only shellfish are allowed not sure

Posted by: sara

I've been noticing everytime I eat (sweets, icecream, cake) the next day my face would look like a balloon

Posted by: sara

Quote:

Originally posted by greekblondechic
i think for me only shellfish are allowed not sure

Why is that?

Posted by: greekblondechic

hm, like i mentionned somewhere else i think it has to do w/ shellfish not having brains i will check

ok nvm my mom says its cuz shellfish dont have blood
but if u have nothing else to eat, tuna still better than meat

Posted by: sara

exactly!

Posted by: sara

I'm really dissapointed with my weight, shape and size

Posted by: greekblondechic

same here girlie, but dont go doing anything counterproductive like not eating enough

Posted by: atherjen

cheer up Sara! dont get down on yourself. remember that progress takes time!

stick to thing and it'll all pay off. patience and hard work is the key!

Posted by: sara

I know patience is the key.. I'm so stressed about my meals. not sure what to follow (meal plans) so I can have a good shape

Posted by: atherjen

what happened with the plan that J'Bo gave you? are you sticking to that?

Posted by: sara

It didn't have a P/F/C ratio

Posted by: sara

I was thinking of going back to the plan that I got from DP and w8 when I was injured (just for a while till I see some changes in my body)

Posted by: Jodi

I knew that wasn't gonna last

Posted by: sara

Jodi, I'm still looking for a good plan for the next 50 days of lent. and J'Bo's plan was great, it just didn't have a P/F/C ratio for my limited "lent food"
After lent, I would go back to J'Bo's plan.. it sounds fair

Posted by: nikegurl

Hey Sara, Why would the DPw8 plan help you with Lent? Just looks like they had you on lower carbs (75g/day)

Isn't your protein choices the Lent issue? Not sure how lower carbs helps with Lent?

Posted by: sara

It worked for me before, I want to try it again for a week or so, and then get ready for a change to a good new plan

Posted by: greekblondechic

but if you lower your carbs what will you eat sweetie? you have barely any protein choices! veggies aint enough to hold you over
you should reconsider

i dunno if anybody recommended rice and beans, that is a complete protein, non animal, and you can use brown rice

Posted by: Jill

Sara, are you going down that path again?

I think you should have high-higher protein, moderate carbs and fat. (too low of fats/carbs cause you to binge, right) Isnt that what youve been doing? Whats the problem now?????

P A T I T I E N C E Darling. Thats when you will see results.

Posted by: Jodi

It doesn't seem like anyone on this board has any fucking patience lateley.

Posted by: P-funk

Quote:

Originally posted by Jodi
It doesn't seem like anyone on this board has any fucking patience lateley.

Jodi is such a sweet person so when she uses the "f" word in a brash manner like this it makes me laugh my ass off.

Hi Jodi

Posted by: sara

Quote:

Originally posted by Jodi
It doesn't seem like anyone on this board has any fucking patience lateley.

I'm going have to learn how to be patient

Posted by: sara

Monday 2/23/04

12:00
1 Can Tuna (32P, 1.5F)
1 TSP Olive oil (5F)
Veggies: Broccoli, Spinach
(32P, 6.5F)
** 2 Cups Hot Tea/ powdered non-dairy milk**

3:00
1 Bocca Burger (19P, 1.5F, 8 Carbs - 5 Fiber = 3 Carbs)
2 Fish Oil
Veggies: Broccoli, 5 Sprouts
(19P, 3.5F)

5:30
1/2 Grape Fruit
1/4 Atkin's high protein bagel (~5P, 1F, 2.5C)
1 Cup unsweetend soy milk (~10P, 4.5F)
Mix of Uncle sam's cereal, Atkin's cereal
** Hot Cocoa w. little coffee**

9:20
~1/3 Cup Tuna (~16P)
1 Slice Veggies Cheese (6P, 3F)
(22P, 3.75F)
** Hot Tea/Powdered non-dairy milk**

Today was very low carb day, because of yesturday's wedding meal.. tomorrow hopefully would be better

Posted by: MsFit

Good luck with getting back on track, however I don't think you got too far off.

According to the "smilies" on the day of the wedding, you weren't too pleased with yourself.

You're doing fine, just stick with it.

Posted by: sara

Thanks MsFit

I hope I'll go back to my normal routine easily

Posted by: sara

I had a great workout this morning!

Posted by: sara

Tuesday 2/24/04

Back/Biceps

Wide grip lat pull down 62.5/12, 67.5/8, 67.5/7, 75/4

, 62.5/8

Close grip cable row 55/11, 60/6, 60/6, 60/5, 55/7

DB bent over rows 25/11, 25/10, 25/9

Super-sets
E-Z bar upright row 20/11, 20/8, 20/7 (total w8 on bar)
DB Shrugs 35/9, 35/7, 35/6

E-Z bar barbell curls 15/12, 15/10, 15/8 (total w8 on bar)

Cable curls 25/9, 25/7, 25/6

DB curls 17.5/9, 17.5/8, 17.5/7

2 Sets of curls w. E-Z bar (no weight 21 reps each sets)

10 Minutes Stair Master

Posted by: atherjen

glad you had a good workout!

and im glad to see that you have CARBS in there too!

Posted by: ncgirl21

Good Workout Girl!! Keep it up

Posted by: sara

Thanks girls

Posted by: Jill

Sara, I am addicted to tea now!!! Peach and raspberry flavors so far. It is so yummy, and I thought I hated it! Thanks sweetie, its filling, good for a sweet craving (using steiva in it), and it keeps me all warm and cozy!

Posted by: Jill

BTW, your diet is lloking good-please keep it up. Still 1 more meal for today though, right?

Posted by: sara

Quote:

Originally posted by Jill
BTW, your diet is lloking good-please keep it up. Still 1 more meal for today though, right?

Yes, one more meal.. I was starving I had carbs in my last meal

they were low GI carbs but still I would rather have those carbs in my other meals.. not the last meal of the day!

Posted by: sara

Tuesday 2/24/04

6:30 Pre-Workout
1/3 Cup Brown Rice
1 Borcca Burger (13P, 1.5F, 3C)
1 Veggie's Cheese (6, 3F)
(19P, 5F)
* Hot Coffee*

9:30 Post-Workout
1/3 Cup Brown Rice
1/2 Cup Tuna
(26P, 1.5F)

12:30 After school
1 Can Sardine
Veggies: Broccoli, 5 Sprouts
(20P, 5F)

3:20 @ School
1 Low Carb Crunch Soy Bar (GeniSoy)
(150 Cals, 4.5F, 15 P, 2 Net Carbs) 19 Carbs
- 2 Fiber
- 15 Maltitol

Meal 5:45 Home
2 Fish fillet (16P each, 0F)
1 TSP Olive oil
Veggies: lettuce green onions
(32P, 5F ) [/QUOTE]

8:10 carbs in last meal

1 Fish Fillet (17P, 3F)
1 veggies cheese (6P, 3F)
1 Low slice carb bread (7.5P, 1.5F, 2.5C)
1 Slice whole wheat bread

Mixed kidney beans, garbanzo beans salad with olive oil
Babaganoush with Thahini butter
3 Strawberries
Veggies: Sprouts, Broccoli, green beans

I'm not going to bed tonight till midnight or after that...

Posted by: sara

Wednesday 2/25/04

8:00
2 Slices Low carb bread (2.5 C, 1.5F, 7.5P) each slice
1 Veggies' Cheese (6P, 3F)
Spinach
(21P, 6F, 5C)
** Hot Coffee/powdered non dairy milk**

1:10 Lunch Break
1/3 Cup Brown-Rice
1 Can Tuna
1 TSP Olive oil
Spinach, 4 Sprouts w. vinegar
(32P, 7F)
** Ho Tea/ Powdered non-dairy milk/cinnamon**

~5:40 After work
Home cooked/fried w. olive oil Talapia with skin
Spinach, green onions
(?P, ?F)

8:45
Fish fillet w. garlic herbs (17P, 0C, 3F)
Broccoli
(17P, 3F)
** Hot Cocoa/powderd non-dairy milk (2C, 0F, 0P) 0 Sugar

Meal 5 ???

Posted by: sara

I'm going to try to eat something before bed.. maybe some soy milk if I'm hungry

Posted by: greekblondechic

bedtime meal should include a little fat so it digests slower

Posted by: sara

I know I know

the soy has 3 grams of fat .. I didn't drink it anyways

Posted by: sara

Thursday 2/26/04

Chest/Triceps

DB Chest Press 20/12, 20/11, 20/10

Machine press 62.5/8, 62.5/7, 62.5/6, 62.5/5

DB Incline Flye 17.5/10, 20/6, 20/6, 17.5/7

Pec Dec Flye machine 40/10, 42.5/6, 42.5/7

Triceps press down 52/9, 52/9, 52/7

Seated Dip machine 62.5/10, 62.5/9, 62.5/8

DB Triceps extension (seated on ball) 17.5/9, 17.5/6, 17.5/5
(is this supposed to be harder when you seated on a ball instead of sitting on a bench?)

ABS 3 - sets crunches on ball + 3 sets crunches w. leg raise on floor w. weight
15 MInutes Stair Master

Posted by: atherjen

workouts look great Sara!

keep it up!

and yah those tri extensions will be hard on a ball because you have to stabilize yourself at the same time!

Posted by: sara

Thanx AJ

Actually today I didn't do the high weight that I usually do on my second set of seated dip machine.. I usually go up to 67.5 not today though

Posted by: sara

Hopefuly tomorrow I might go to the gym and do some cardio or any workout!

Posted by: sara

What you guys recommend to eat before an early morning cardio and ABS workout?

Posted by: Jill

I always have whey and water! And fishies!

Posted by: sara

How much protein and fat in that meal?
I was thinking of having a cup coffee, 1/2 grapefruit and 1 Bocca burger that has 18P, 1.5 and 3 net carbs...

Posted by: Jill

I usually aim for 25-30g per meal. Thats just me though. If I have a carb day, I usually have 40g of carbs before my workout.

Posted by: JLB001

I never eat before my am cardio. I wake up, put my full body armour of sweat my ass off clothes on, take my thermos, throw a hat on my head after brushing teethies and going tinkle, then out the door.

Posted by: Jill

I used to too. I rarely 'just do cardio'. My cardio is usually done after weight training anywase. I got in shit from the boss a while ago for not eating before I go workout. Now I always do.

You always here do it on an empty stomach, then people are like you should have something in your tummy. I guess its just what works for that person!

Posted by: greekblondechic

Personally, when I did empty stomach cardio I loved it cuz I had nothing in there to make me nauseous, so I may go back to it

Posted by: sara

I want to eat something before my morning cardio so I won't lose the mini muscles I have now and at the same time I want to lose the BF.. or I can just do the old plan that I started with last year, is no cardio and do no carb diet and carb up twice a week

Posted by: sara

When I had the Sugar-free jello today.. I didn't enjoy it, I'm not craving for junk food anymore

I can feel the change of my cravings!!!

Posted by: greekblondechic

yay!

ice cream today made me sick

Posted by: sara

Just looking at junk food makes me sick now, jus like the old days!

Posted by: myCATpowerlifts

i can relate
one time in 5th grade, they gave us some shit-nasty candy
i hated it, in fact i can still remember the horrible taste, it detered me from eating candy very often for a while

but i dont like candy anyway

i hate chocolate too

Posted by: sara

Now I can carb cycle or do carb-up plan twice a week with no worries!

Posted by: sara

Thursday 2/26/04

6:50 Pre-workout
1/3 Cup Brown-Rice
1 Bocca burger (18P, 1.5F, 3 C) subtracting fiber
1 Veggie's Cheese (6P, 3F, 0 C)
2 Fish oil cap (2F)
Spinach
(25P, 7F)
** Hot Coffee/non dairy powdered milk**

9:50 Post-workout
1/2 Cup Brown-Rice
1/2 Cup canned Tuna
(27P, 2F)

12:30
1/2 Grape Fruit
2 Servings Tofu (Total for 2 servings = 14P, 8F, 2C)
1/4 Cup canned Tuna (13P, .5F)
Veggies: Spinach, Lettuce, Red Pepper w. vinegar
(27P, 8.5F)

3:30 @ School
1 Genisoy Low Carb Bar (2 net carbs)
(160 Cals, 15P, 6F, 18 Carbs, 2 Fiber, 14 Sugar Alcohols (maltitol))

6:20
2 Strawberries
1 Can Sardine (20P, 6F, 1C)
Veggies: Broccoli, Onions
Sugar-Free Jello
(20P, 6F)
** Hot Tea/Powdered non-dairy milk**

9:20
1/4 Cup Canned Salmon

Veggies: Spinach, garlic
(12P, 5F)

Posted by: sara

Friday 2/27/04

Biceps/ABS

EZ bar curl 0/20 (bar only) , 15/12, 15/11, 15/7, 15/7, 0/12

Cable curl 25/8, 25/8, 30/5

, 30/5, 25/7

DB curl 17/12, 20/7, 20/6, 20/5, 17.5/9

DB concentration curl 12.5/12, (15/8 right arm 15/5 left arm), 15/6

ABS 4 Sets crunches on ball w. feet placed on wall

10 Minutes Stationary Bike

Posted by: Jill

How come you only count fat and protein, not carbs? Its not bad or anything, Im just wondering!

Posted by: sara

I used to count the carbs, counting the carbs in the egg whites, cheese, any simple thing... now I know I'm watching my carbs, but not a carb freak like I used to.. if I count the carbs I know I'm going to be very paranoid about everything I eat

Posted by: Jill

Good girl. Do what works for you. I was a

today, carbs at 4 meals!!!! All oaties!

Posted by: sara

Quote:

Originally posted by Jill
Good girl. Do what works for you. I was a

today, carbs at 4 meals!!!! All oaties!

As long as they were good carbs

Posted by: sara

Friday 2/27/04

7:00 Pre-workout
1 Low Carb bread (contains flaxseed) (7.5P, 1.5F, 2.5C)
1 Bocca Burger (18P, 1.5F, 3C)
Spinach
(25P, 3F, ~6C)
** Hot Coffee/powdered non-dairy milk**

9:45 Post-workout
1/2 Cup Brown-Rice
1/2 Cup canned Tuna
(26P, 2F, ~20C)

12:30
1/2 Grape Fruit
1 Fish Fillet (17P, 3F, 0C)
1 Veggie's Cheese (6P, 3F, 0C)
Spinach
(23P, 6F)

3:45 @ work
1 Cup Unsweetend Soy Milk
(7P, 3F, 5 C, 4 Fiber)

6:45
2 Servings Tofu (Total for 2 servings= 8F, 14P, 2C)
1/4 Cup canned Tuna (13P, .5F)
Veggies: Red peper, Onions, Garlic, Celery, Lettuce
(27P, 8.5F)
** Hot Tea/Powdered non-dairy milk**

9:30
1/4 Cup canned Salmon
Veggies: 4 Sprouts, Broccoli, Green onions
(12P, 5F)
** Hot Tea/ powdered non-dairy milk**

Posted by: Jill

Quote:

Originally posted by sara
[
10:30
Missed a meal

Prepare!

Posted by: JLB001

Sara...take how many hours you are up in the day and divide the number of meals by that, that way you can use the number you get as to how far to space meals apart. We keep ours about 3 hours apart eatting 5 meals a day.

Shrimp soup???? TEASE!!!!! hehe, what was in it????

Posted by: sara

Quote:

Originally posted by JLB001
Sara...take how many hours you are up in the day and divide the number of meals by that, that way you can use the number you get as to how far to space meals apart. We keep ours about 3 hours apart eatting 5 meals a day.

I know how to divide my meals, but when I'm at work, I don't get breaks all the time

Shrimp soup???? TEASE!!!!! hehe, what was in it????

Shrimp, Red-pepper, green onions, spices (seasonings), canola margirene butter! (I know the canola is not a good fat)

Posted by: sara

Quote:

Originally posted by Jill

Prepare!

Trust me Jill, I had the meal planned, but I didn't get a break at work

Posted by: sara

After I reach my BF/ waist line goal.. I'm hoping I'll do 40% protein, 50% Carbs, 10% Fat diet..( carbs and fats will be the good, healthy ones)

Posted by: sara

Saturday 2/28/04 Low Carb Day?
7:00
Hot Coffee/powderd non-dairy milk

8:20
2 Servings Tofu (Total 2 servings= 14P, 3C, 8F)
1/4 Cup canned Tuna (13P, .5F)
Spinach
(27P, 8.5F)

10:30
Missed a meal

1:45
5 oz. Shrimp
2 TSP Canola margirene butter
Veggies: Red peper, Green onions, spices
(28P, 7F) I made it a very yummy shrimp soup!
** Hot Tea/ Powdered non-dairy milk**

4:45
1 Bocca Burger (18P, 1.5F, 3C)
1 Veggie's Cheese (6P, 3F, 0C)
Veggies: Spinach, Broccoli, Green onions
(24P, 4.5F)

7:15

1/2 Cup canned Salmon (24P, 10F)
Veggies: green beans, green onions
Blueberries
PB, Macademia butter, tahini butter, sunflower seeds, pistachios, peanuts

Posted by: sara

The first 3 meals today I will have carbs, lean protein, and the last 3 meals fat, protein, veggies

Posted by: sara

Day 1 workout
Shoulders, Legs, ABS

Day 2
Pull Routine
ABS

Day 3
Push Routine
ABS ?

Posted by: JLB001

Good Morning Sara!!

Posted by: sara

Good Morning sweetie

Posted by: JLB001

Diet looks yummy. esp. the cereal, red meat, and bread.

Posted by: sara

I like you'r new avi

Posted by: JLB001

Oh thanks!

Posted by: sara

Sunday 2/29/04

Shoulders/Legs/ABS

DB Shoulder Press 17.5/11, 20/6, 20/5, 17.5/6

DB Front Raise 15/11, 17.5/6, 15/11, 15/9

Super-sets

DB Standing lateral raise 12.5/12, 15/6, 15/6
DB Bent Lateral(laying on bench) 10/12, 12.5/6, 12.5/6

EZ bar Upright Row 0/15 (only bar), 20/10, 20/10, 20/8

EZ bar Shrugs 30/15, 50/12, 50/12

Squats 50/15, 70/11, 90/11

single leg leg press- Right foot 90/11, 10//7, 100/8
Left foot 90/9, 80/12, 80/9

Leg curl 62.5/12, 67.5/8, 67.5/6

Box step-up lunges - 3 sets

ABS: 3 Super-sets
Crunches on ball
Leg raise crunches w. 10 Lbs.plate

Posted by: greekblondechic

I think chicken liver sounds yucky

hehe sorry

Posted by: sara

Alot of people here don't like liver.. I love cooking liver with onions, garlic and some black pepper! Yummy

Posted by: Jill

I agree with greeky!

Posted by: sara

Thats fine

Posted by: heeholler

Liver is not yucky! Just try chicken livers, or beef livers. They are good! Well, at least I like liver!

Posted by: sara

Someone else likes liver here? wow

Posted by: atherjen

hmmmm I think you should ditch the low carb bread and get in some oats or something of that sort. and move those lentils somewheres else rather than post workout. get some brown rice or oatmeal in there after training.

and liver??? I tried it once, yucky. but hey if you like by all means eat, I eat weird combos too according to Jill. lol

workouts are looking good too girl!

Posted by: sara

Quote:

Originally posted by atherjen
hmmmm I think you should ditch the low carb bread and get in some oats or something of that sort. and move those lentils somewheres else rather than post workout. get some brown rice or oatmeal in there after training.

The low carb bread I'm using now it has flaxseed in it, I'll post the ingrid later on.. but when I'm done with the bag, I won't buy any.. or should I just stop using it now?
What's wrong with lentils? they low in GI lower than brown-rice (but I was planing on having brownrice as pwo, my mom didn't cook it last night, so I was stuck with lentils

and liver??? I tried it once, yucky. but hey if you like by all means eat, I eat weird combos too according to Jill. lol

workouts are looking good too girl!

Posted by: Jill

Quote:

Originally posted by sara

DB Bent Lateral(laying on bench) 10/12, 17.5/6, 12.5/6

These rock! I always get the craziest burns doing lat raises on a flat / incline bench!!!

Posted by: sara

opps! I meant the second set was 12.5 lbs not 17.5

Posted by: atherjen

well you could finsih the bag now. no need in letting it go to waste! but then after try for something more complex, rather than low carb.
as for the lentils, they are full of fiber, post workout it would be best to keep it on the low a lil. as most of the carbs in lentils are fiber.

Posted by: sara

I got it

trust me I'm not trying to avoid oats and brown rice.. you don't know how much I love oats, eggs w. cinnamon
after I'm done with the low carb bread, I will replace it with whole-wheat bread..

Posted by: atherjen

hmmmm I would honestly say ditch the bread altogether. if you love oats and eggs so much, eat those

Posted by: sara

ok

Posted by: sara

Sunday 2/29/04
7:00
Coffee/ powdered non-dairy milk

8:50
2 Slices flaxseed low carb bread (Total 2 slices= 15P, 3F, 5C)
2.5 oz. tenderloin pork (13P, 1F)
(28P, 4F)

11:40 Post workout
1/2 Cup green Lentils (8P, 0F)
1 Eas ready to drink shake (20P, 3.5F, 2 C) 0 sugar!
(28P, 3.5F)

3:00
1 cup chicken liver

Veggies: Red-Peper, Spinach, Green onions
(~33P, ~8F)

5:50
1/4 Cup Fiber one cereal
2 Strawberries
1/3 Cup LF Cottage cheese
1/2 Cup Egg whites
(~20P, ~2F)
** Hot Cocoa/ powdered non-dairy milk**

~9:00
1/2 Cup lean ground beef (~8F, 15P)
1Slice FF Cheese (6P, 0F, 2C)
1/4 Cup Egg whites (6P, 0F, 0C)
Veggies
(~27P, ~8F)
** Hot Tea/ Powdered non-dairy milk**

Posted by: sara

I'm going to look for the carb count down milk... buy it to replace the cottage cheese somtimes

Posted by: greekblondechic

good idea hehe

actually maybe you can also use a little bit of it in place of that non dairy powdered stuff, i bet thats not that healthy...trans fats, etc (even the fat free stuff has trans fats!

)

Posted by: sara

I know the non dairy is not good for you.. if you look at it this way, everything is not good for you.. I only use little amt. of the non dairy powder

Posted by: greekblondechic

I know silly, I'm not uptight like that, but I was just sayin you can possibly use it as a substitute and u'll get a tiny bit more protein in too

Posted by: sara

You right! it's fat free, and I can drink the tea/cocoa/coffee anytime doesn't have to be the time of my meals and I'm only getting little protein and no fat..

Posted by: greekblondechic

try it

Posted by: sara

I gotta do my english report now.. its really tough

Posted by: JLB001

Sara...I was reading in Greeky's journal about the dr saying you have protein in your urine. I have had chronic hemtoria for years. Women who are pyshically active as in lifting weights, running etc are more apt to have it present there. Be sure to have the proper tests done to be sure that it is nothing serious. They have the one where they do the dye into a vein, then Xray you to make sure things are doing what they are suppose to be doing. They also have what is called a cystopicy (my spelling sucks tonight) and then finally an ultra sound. I've been through every one of them, couldn't find anything wrong. Just something that some ladies just have.

Posted by: sara

Thanx hun

I did check with my doctor for the protein problem, I did a 24 hr. uraine test and he found little amt of protein, I did ultra sound for my kidney like 5 years ago and everything was normal.. now I just check my uraine every six months.. they did some blood test and nothing was there

Posted by: JLB001

They'll probably never find anything. Mine never did. I use to have to go once a yr to have it checked, then went to a urologist that said I was fine and not to worry about. Can you believe that when I had to do a dru test for work, I had to get written authorization from my dr saying I wasn't gonna kick the bucket on them. I about died laughing.

Posted by: sara

Monday 3/2/04

7:50
1/2 Cup FF cottage cheese (13P, 0F)
1 whole egg (6P, 5F)
1 Egg white (3P, 0F)
cinnamon/cocoa
(22P, 5F)
** Hot Tea/powderd non-dairy milk

11:00
1 Bocca burger (18P, 1.5F, 3C)
1 Cheese Stick (7P, 6F)
3 TBSP FF Cottage Cheese (~4P, 0F)
Veggies: 4 Sprouts, Greeen beans, Green onions
(29P, 7.5F)

2:15
2 Servings Tofu (Total= 8F, 14P, 3C)
1/4 Cup Tuna (13P, .5F)
Veggies: Spinach, green onions, red pepper, lettuce
(27P, 8.5F)
** Hot Tea/ Powdered non-dairy milk**

5:20
~ 1 Cup FF Cottage Cheese (~26P, 0F)
8 oz. Cup Unsweetend soy milk (7P, 3F, 5C, 4 Fiber, 0 Sugar)
Small bite of low carb bar
I'm sorry but I had lots of nuts again!!! (pistachios, peanuts, sunflower seeds and few cashews)

9:30
1/4 Cup egg whites
1/2 cashew (.5F)
Lettuce
(6P, .5F)
*** Hot Tea***

Posted by: sara

Quote:

Originally posted by JLB001
They'll probably never find anything. Mine never did. I use to have to go once a yr to have it checked, then went to a urologist that said I was fine and not to worry about. Can you believe that when I had to do a dru test for work, I had to get written authorization from my dr saying I wasn't gonna kick the bucket on them. I about died laughing.

Posted by: sara

I've been busy like crazy since yesturday.. problems problems non-stop

Posted by: JLB001

send some my way...I'm bored silly at work.

Posted by: sara

Yesturday, I was doing my English paper from 9:00 am till 12:00midnight (long report, not sure if it's good enough).. and found out today that my teacher couldn't open the file that I send, so I don't know if she is going to mark me off because of that .. I e-mailed her and explained to her that I have a new computer and I'm still trying to figure things out ..

Posted by: sara

I have a huge mid-term on thursday, I have a resume paper due, and a huge informative speech to make.. I still don't have a topic

I still don't like the way my clothes fit me, and always craving for nuts!

Posted by: JLB001

Man that does suck. I think my property manager has the same problem when she emails things to our corp. office.

Posted by: JLB001

positive thought.....Nuts are better than choc.

Posted by: sara

I had it on Microsoft "works" instead of "words" and no one could open it

Posted by: sara

Quote:

Originally posted by JLB001
positive thought.....Nuts are better than choc.

yeah, but not when you want to be disciplined

I'm also changing my meals plan, more carbs and less fat

Posted by: sara

Tuesday 3/2/04

Pull Routine

Wide grip lat pull down 62.5/12, 67.5/9, 67.5/8, 67.5/7, 62.5/9

Close grip cable row 50/12, 55/8, 55/8, 55/7, 50/9

DB Row (one arm at a time) 20/12, 22.5/12, 25/9

Super-sets
DB lateral raise 12.5/12, 15/8, 15/8
DB Bent lateral raise (laying on bench) 10/11, 10/8, 10/8

EZ Bar curls warm-up (no weight on bar/ 15 reps), 15/11, 20/6, 20/6, 15/8

Straight bar cable curl 30/12, 40/7, 40/7, 30/12

DB concentrations 12.5/9, 12.5/8, 12.5/8

DB Shrugs 30/11, 30/9, 35/6, 30/7

ABS: 3 super-sets -- crunches on ball feet on wall.. crunches leg raise w. 10 lbs. plate

10 Minutes Stair master

Posted by: JLB001

hehe...when I go overboard with nuts, its usually the honey roasted cashews. Those are so yummy. Just try not to eat the whole can.

Looks like a good workouts.

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