Thread: May 04

Sunday 5/2/04

Shoulders/Lower Body

Super-sets
DB Shoulder press 17.5/12, 20/9, 20/7
DB Walking Lunges 15/24, 15/24, 15/24

Super-sets
DB Lateral Raise 12.5/12, 12.5/12, 12.5/12
Leg Extensions 80/12, 80/12, 85/10

Super-sets
DB Front Raise 12.5/12, 15/12, 15/10
Leg Curls 55/12, 60/10, 60/9

Super-sets
Barbell Shrugs 55/12, 60/12, 65/12
3 Sets Crunches on Ball

Rested and had my PWO Meal for 30 minutes then tried the Tai Chi class for 30 minutes.. it was interesting but kind confusing..

Sunday 5/2/04

7:10
2 Slices Ezikiel Bread
1/2 Cup FF Milk
2 Strawberries
2 TBSP FF Cream Cheese
1/3 Cup Egg Whites
Hot Tea w. powdered non-dairy milk
*290 Cals, *24P, *43C, *1.25F

~10:00
1/2 Cup Oats
2 Strawberries / Cinnamon
1 Scoop Whey Designer's Protein
*258.5 Cals, *22.5P, *32C, *4.5F

1:20
1 Cup Brown Rice
2 oz. Tenderloin Pork
2 Egg Whitea
1 Fish Oil Cap
Veggies: ~1.5 Cup Lettuce w. 1 TBSP ACV & 0 cals mustard sauce
*345 Cals, *23P, *50C, *4F

Meal 4
don't want to talk about it

Hey girl!

did you put the olive oil in your cottage cheese???

Good to see a new journal with the same postive focus! youve been doing well with this plan! Im glad your able to stick to it!

that Tai Chi class sounds fun!

You are so funny Sara, starting up new journals each month It's good to start fresh sometimes though

You're doing great Sara, I'm so happy to see you eat again

Thanks girls
I'm really concerned that I'm not seeing any changes.. I feel like I'm gaining body fat and losing more weight on this plan

Hmm, well, stick with it a little longer, progress really takes time sweetie Are you working with a trainer now?

No, well I only worked with the trainer once.. and have one more session

Tuesday 5/4/04

Back/Biceps

Super-sets
Cable pulldown 60/12, 65/12, 75/6
EZ Bar Curls 35/12, 40/10, 40/6

Super-sets
DB Row 25/12, 27.5/10, 27.5/9
Cable Curls 50/10, 50/12, 50/11

Super-sets
Seated cable row 60/12, 60/10, 60/10
Seated DB Curls 17.5/10, 17.5/10, 17.5/7

10 Minutes cross train cardio

Also did about 1 hour of Pi-Yo Tonight
Fun class!!!

Pi-Yo.. is that like Fro-Yo JK! sounds fun!

it's half pilate.. half yoga

I know, I figured it out. I was just bein silly

It sounds like the best of both worlds.. strength and stretching

Hey sara - I agree w/Jenny on this, it may take a little while for your body to responsed to this. You were in a severe calorie/carb deficite for so long that your body needs to make sure it's OK to start losing again!

I'm sure you look great (you need pic girl)

Thanks Cate
Been eating cheating like crazy pig for the past 3 days
starting fresh tomorrow morning Promise!!!

Thursday 5/6/04

~6:00
1 Slice Ezikiel Whole Wheat Bread (.5F, 4P)
1/2 Grapefruit (0F, 0P)
1 Slice FF Cheese (0F, 5P)
1/4 Cup Egg Whites (0F, 6P)
Cup Coffee
Eas Energy Drink!!

PWO 9:30
1 Can Met-rex Protein
(110 Cals, 1F, 21P, 5C)

12:20
1 Whole Wheat Tortilla (1F, 3P)
4 oz. X-tra Lean Turkey Breast (1.5F, 26P)
Spinach, Tomatoes, w. 0 cals mustard and ACV

3:30
1 Scoop Soy Protein (.5F, 12P)
3 Strawberries (0F, 0P)

6:30
1 Slice seasme seeds whole wheat cracker (.5F, .5P)
1/2 Grapefruit (0F, 0P)
4 oz. X-tra Lean Turkey Breast (1.5F, 26P)
Cucumbers

10:20
1 Scoop Designer's Whey (1.5F, 17.5P)
1 Egg White (0F, 3.5P)

Friday 5/7/04

6:45
1/2 Cup Oats
1/2 Cup Egg Whites
1 Egg White
SF Syrup! & Cinnamon
Hot Tea w. powdered non-dairy milk

9:30
1/2 Cup LF Cottage Cheese
1/2 Cup Fiber One Cereal

12:30
1 Low Carb Tortilla
1 Can Chicken 99% Lean
Broccoli, Spinach w. ACV %& 0 cals Mustard
Coffee w. powdered non-dairy milk

~3:20
1 Scoop Soy Protein
3 Strawberries

7:00
1 Scoop Soy Protein
3 Strawberries

~8:00
Eat out @ friend's house for Dinner!!!
Appetizers:
~ 2 TBSP Hummus
~ 2 TBSP Mashed kidney beans
4-5 Pistachios, few Pumpkin seeds

Dinner:
Lots of Chicken
Salad: Tomatoes, Lettuce, Cucumbers w. some kind of oil
Pickels
~ 1/4 cup mashed kidney beans

Later: Plain Hot Tea

Saturday 5/8/04

6:50
1/2 Cup Oats
1/2 Cup Egg Whites
1 Egg White
SF Syrup & Cinnamon
Coffee w. powdered non-dairy milk

9:30
1 Scoop Whey Protein
3 Strawberries

1:40
1/2 GrapeFruit
4 oz. X-tra Lean Turkey Breast
1 Slice FF Cheese
Lettuce, Cucumbers w. ACV & 0 Cals Mustard

5:50 While finishing workout
2 Scoops Whey Protein
10 Blackberries

9:00
~ 3/4 Cup LF Cottage Cheese
Broccoli, 2 Sprouts w. 0 cals Mustard
Hot Cocoa w. powdered non-dairy milk

I also had the fiber drink 3 times today!

oh, forgot to post the SF Red Bull that I had ~2:40 pm

Hi Sara! diet is lookin much better as of late, are you still keeping track of macro's?

was that fiber drink what the doc suggested to you?

Have a great day!

Originally posted by atherjen
Hi Sara! diet is lookin much better as of late, are you still keeping track of macro's?

was that fiber drink what the doc suggested to you?

Have a great day!

AJ- I'm not actually keeping track of my macros.. just making sure, if I'm having a high fat calories day, I would decrease the carbs that day.. or if I have a high carbs calories day, I would decrease my fats.. and protein is with every meal

yes, the doctor suggested the fiber drink, that I bought from costco

Saturday 5/8/04

slow super-sets
EZ Bar Curls 35/12, 40/10, 40/10
Leg Curls 60/12, 60/10, 60/9

slow super-sets
Cable Curls 50/12, 50/12, 52.5/12
Abductor (lowerbody) 60/12, 60/20, 70/15

slow super-sets
Seated DB Curls 17.5/12, 20/7, 20/6
ABS Rotation Machine (sides) 50/20, 50/20, 50/20

DB Wrist Curls 5/12, 5/12, 5/12


Sunday 5/9/04
[
u]Shoulders/ ABS [/u]

Super-sets
DB Shoulder Press 17.5/12, 20/9, 20/8
AB Machine Crunch 50, 50, 50 reps

Super-sets
DB Lateral Raise 12.5/12, 12.5/12, 12.5/10
Lower ABS (Raise) 20, 19, 17 reps

Super-sets
DB Front Raise 12.5/12, 15/10, 15/10
Crunches on Ball 30, 30, 30 reps

Super-sets
EZ Bar Shrugs 60/12, 65/12, 65/12
Leg Raise laying on floor 20, 20, 16 reps

Sunday 5/9/04

7:30
1 Whole Wheat Tortilla
1/2 Cup Egg Whites
1 Slice FF Cheese
Tomatoes, Spinach
Hot Tea w. powdered non-dairy milk
(20P, 1F)

10:30 PWO
8 Whole Wheat Crackers
2 Strawberries
1.5 Scoop Whey Protein
(30P, 3F)

1:30
1 Slice Ezikiel Bread
1/2 Grapefruit
4 oz. X-tra Lean Turkey Breast
Lettuce w. ACV & 0 Cals Mustard
(30P, 2F)

4:30
2 Scoops Soy Protein
1 Apple
(25P, 1F)

Hot Tea w. powdered non-dairy milk

7:20
1/2 Cup LF Cottage Cheese
6 Strawberries
(12P, 2F)

9:45
1/2 Cup LF Cottage Cheese
Broccoli, Cauliflowers
Hot Cocoa w. powdered non-dairy milk
(12P, 2F)

Tuesday 5/11/04

6:00
1 Peach
1/2 Cup LF Cottage Cheese
1 Scoop Soy Protein
Coffee w. powdered non-dairy milk

9:00PWO
8 Whole Wheat Crackers
2 Strawberries
1.5 Scoop Whey Protein

12:40
1 Slice Ezekiel Bread
1/2 Cup Canned Chicken
1 Slice FF Cheese
3 Sprouts, Tomatoes, Cucumbers w. ACV & 0 Cals Mustard
Hot Tea

4:00
1 Apple
1/4 Cup LF Cottage Cheese
1/2 Scoop Whey Protein
Hot Cocoa w. some Coffee

7:15Post- Cycling
1 Can Met-Rex Protein Shake
(110 Cals, 21P, .5F, 4C)

9:40
2 TBSP FF Cream Cheese
2 Egg Whites
2 Fish Oil Cap
Broccoli
Hot Cocoa w. powdered non-dairy milk

Tuesday 5/11/04

Back/Triceps

Super-sets
Cable Pull down 60/12, 70/12, 75/8
Triceps Cable Press down 30/12, 40/12, 42.5/12
(Triceps press down seemed very easy today..I probably did it wrong)

Supers-sets
DB Row 25/12, 27.5/11, 30/8
Triceps Press down 46/12, 40/12, 34/9
(the less weight the more intense)

Super-sets
Seated Cable Row 60/12, 65/11, 65/10
Triceps DB Extensions 17.5/12, 17.5/12, 17.5/12

Super-sets
Reverse Back Flye Machine 45/12, 40/10, 40/10
Seated Triceps Press down 75/12, 90/12, 70/12 (last rep was different more intense machine

PM
~ 30 Minutes Cycling Class

Hi Sara! I didnt even know you started a new journal

where have you been? j/k

I got lost

But alas! Now I am found.

How are you doing?