sara

Jill- I'm counting the protein coming from oats, eggs, beans everything that has protein.. ~ 100-115 grams
Fat- very low till thursday.. and then I'll have 20-22 grams a day
Carbs- I'm not counting carbs.. as long as they the good carbs
Monday 3/1/04 I was 118.5 LBS.
Thursday 3/11/04 ??? I'll let you know

sara

Tuesday 3/9/04

Shoulders/Chest/Triceps/ABS

Super-sets
DB Chest Press 20/12, 22.5/7, 22.5/5
DB Incline Flyes 17.5/11, 20/5, 20/5

Super-sets
DB Shoulder press 17.5/8, 17.5/7, 17.5/6
DB Front raise 15/11, 15/12, 15/7

Super-sets
DB Lateral raise 12.5/12, 12.5/12, 12.5/12 (wanted to use the 15 lbs. DB, they were used)
DB Bent lateral raise (laying on bench) 10/12, 10/11, 12.5/7

Super-sets
DB Shrugs 35/12, 35/9, 35/8
Triceps press down 52/12, 46/11, 40/6 (as you decrease the weight, the more intense)

Super-sets
Triceps press down (seated dip machine) 62.5/12, 67.5/8, 67.5/8
DB Triceps extensions 17.5/8, 17.5/5, 17.5/5

Super-sets (ABS)
3 super- sets Crunches on ball/ Crunches and leg raise w. weight

Different routine for today and Thursday.. because I can only workout 2 times this week [

sara

Tuesday 3/9/04

7:10
1/2 Cup Oats (3F, 5P)
3/4 Cup Egg whites (0F, 18P)
1 Egg white (0F, 3.5P)
3 Strawberries/Cinnamon
** Hot Coffee/ some low carb milk**

10:00 Post-workout
3/4 Cup Brown rice (1.5F, 2P)
3/4 Cup Egg whites (0F, 18P)
1 Egg white (0F, 3P)

1:10
1 Green Apple
1/3 Cup green lentils (0F, 5P)
~ 2/3 Cup LF Cottage Cheese (~3F, ~16P)
Veggies: Spinach

~ 4:20
3/4 Cup green lentils (0F, 12P)
1/4 Cup Egg whites (0F, 6P)
1 Egg white (0F, 3.5P)
1 Fish oil cap (1F, 0P)
Veggies: Spinach, Tomatoes, Cabbage

~ 8:20
8 oz. Low Carb Milk (0F, 12P, 3C)
1/2 Cup Hi-Low Cereal (1.5F, 12P, 11 Carbs, 6 Fiber, 1 Sugar)
Veggies: Lettuce
** Hot Tea/ Powdered non-dairy milk**

sara

sara

sara

Wednesday 3/10/04

8:00
2 Slices Organic Whole Wheat Bread per slice= 1 F, 14C, 3P
1 Low Fat Soy Hot'Dog (1F, 3C, 13P)
** Hot Tea/powdered non-dairy milk**

~11:30
1 large Green Apple
1/3 Cup Green Lentils (0F, 5P)
1 Bocca Burger (1.5F, 18P)
Veggies: Spinach

~2:10 @ work
1/2 Atkin's Bagel (2F, 10P)

5:50
3/4 Cup Green Lentils (0F, 12P)
1/2 Grape Fruit
1/4 Cup Tuna (.5F, 13P)
1 Fish oil cap (1F)
Veggies: Spinach, Lettuce

[B9:30[/b]
1.5 serving Tuna (~.75F, ~16P)
1 Veggie's Cheese (3F, 6P)
Veggies: Broccoli
** Hot Tea **

Jill

How do you like the Atkins bagels? I saw them last night and was tempted to buy em! (the cinn flavor)

sara

Ya, I have the cinnamon flavor too! don't buy them Jill, they open you'r appetite when you eat them.. I just use them at work sometimes .. where there no breaks

PreMier

Isnt work required to give you a 15min break every 2hrs? I think its state law here... Some people like to go out and smoke, I like to eat

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

sara

My last job if you work over 3 hours you get 10 minutes.. my new job you don't.. if you work 8 hours, you only get 1 hour and no breaks

aggies1ut

Cali has a state law where you must have two 15 min breaks and a half hour lunch if you work 8 hours. You get at least one 15 min. break for working 6 hours if you voluntarily give up a lunch and sign a waiver.

sara

I used to live in cali and remember all the good times

sara

atherjen

how tall are you Sara?

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

PreMier

Picts?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

sara

I'm about 5'3 1/2 - 5'4
Sorry I don't have a scanner yet

PreMier

What about getting a photo CD? Like when you get your film developed?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

sara

I will actually get a scanner soon.. and take pictures and send you guys the before and after picts

sara

Thursday 3/11/04

Back/Biceps/Legs

Super-sets
Wide grip lat pull down 62.5/12, 67.5/10, 75/5
EZ bar curls 20/10, 20/7, 20/6

Super-sets
Close grip cable row (low pull) 55/10, 55/9, 55/7
Cable curls 45/9, 45/8, 45/8

Super-sets
DB Row 22.5/12, 25/10, 25/10
DB Curls 17.5/12, 17.5/10, 20/3 , 17.5/5

Super-sets
EZ barbell upright row 20/10, 20/8, 20/7
DB Shrugs 30/10, 30/7, 30/5

Squats no weight on barbell/12 reps, 50/12, 60/11, 65/10

Leg press 150/11, 150/11, 150/11

Leg curls 62.5/11, 67.5/8, 67.5/6, 67.5/5

ABS =
3 sets crunches w. weight on machine + 3 sets crunches on ball

No workout next Sunday... I'll try to workout Monday instead of Sunday

sara

Is it true if you crush the oats and make it like powder in a blender, would raise the GI level?

atherjen

nice workout Sara!

and yes grinding the oats raises the GI. basically its not as complex or whole. thats why when we eat them we choose old fashioned large flake vs. "quick" that are cut up more so they cook faster.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

sara

Thanx AJ
Good thing I didn't crushed my oats this morning to make the oats pancakes

Jill

Is it true that when I eat oaties in my pp pancakes AJ or anyone its not as good for me? (i grind em first-I do buy the large flakes)You know whats all in my recipe-in my journal.

sara

Thursday 3/11/04

7:10
1/2 Cup Oats (3F, 5P)
1 Egg white (0F, 3.5P)
3/4 Cup Egg whites (0F, 18P)
3 Strawberries/Cinnamon
** Hot Tea/some LC Milk**

10:10 Post-workout
3/4 Cup Brown Rice (1.5F, 2P)
3/4 Cup Egg whites (0F, 18P)
1 Egg white (0F, 3.5P)

12:40
3/4 Cup LF Cottage Cheese (3F, 18P)
3/4 Cup Green Lentils (0F, 12P)
Veggies: Spinach

~ 4:20
1 Low Carb Bar
200 cals, 3.5F, 21P, 21 Sugar Alcohol, 0 Sugar, 2.5 effective carbs

8:00
8 oz. Low Carb Milk (0F, 12P)
1/4 Cup Egg whites (0F, 6P)
1 Fish oil cap (1F)
Pickels (Home Made)
Veggies: Lots Broccoli, Lettuce (w. some FF ceasar dressing)
** Hot Tea**

sara

Jill- I guess when we grind the oats, they end up being bad for us...

Jodi

I don't know why you guys grind your oats to make the pancakes anyway. I just let mine soak in the cottage cheese/eggs and water for about 10-15 mins and they mush right up.

Its still good for you but not AS good for you. The gi is increased a bit.

Essence EFA

sara

you cook the cottage cheese with oats? wouldn't that destroy the cottage cheese nutri?

sara

Friday 3/12/04 Pre-planned

6:30
1/2 Cup Brown-rice (1F, 1P)
1 Bocca Burger (1.5F,18P)
Tomatoes.
1 hour later....Hot Tea/powdered non-dairy milk....

9:30
3/4 Cup Green Lentils (0F, 12P)
1 Soy Hot Dog (1F, 13P)
1 Fish oil cap (1F)
Veggies: Spinach, Tomatoes

12:30
1 Large Apple
1 Slice Whole-Wheat Cracker(.5F, 1 P, 7.5C)
1/2 Cup Tuna (1F, 26P)
1 Fish oil cap (1F)

6:40
1/2 Grape Fruit
1 Low Carb Whole_Wheat Tortilla (2F, 5P, 11C, 8 Fiber)
1/2 Cup Tuna (1F, 26P)
Veggies: Green Onions, Cucumbers

9:10
1/4 Cup Tuna (.5F, 13P)
1 Veggie's Cheese (3F, 6P)
Veggies: Lettuce
** Hot Cocoa w. powdered non-dairy milk**

sara

Saturday 3/13/04

~7:50
1 Apple
1/3 Cup Green Lentils (0F, 5P)
1 Bocca Burger (1.5F, 18P)
** Hot Tea/Powdered non-dairy milk**

~10:50
1/2 Atkin's Bagel (2F, 10P)

1:40
1/2 Cup Brown-rice (1F, 1P)
1/2 Cup Tuna (1F, 26P)
1 Fish oil cap (1F)
Veggies: Lettuce, Green onions, Tomatoes

5:20
1/2 Cup Lentils (0F, 8P)
1/2 Grape Fruit
1 Veggie's Hot Dog (1F, 13P)
1 Fish oil cap (1F)
** Hot Tea/ Powdered non-dairy milk**

8:40
Fried Tilapia Fish (?F ?P) "Home Made"**
Veggies: Broccoli, Green onions
**Just ate a little, my sister was complaining of the smell of the fish, I got mad and threw it all away and had some canned tuna
** Hot Cocoa**