Super Shelley

hikerchick · 06-10-2004, 01:48 PM

Meal 1 (post am cardio)
protein pancakes (whey, egg whites, flax)
2/3 cup strawberries
1 T. sugar free syrup

Meal 2
protein bar
1/2 banana
1/2 cup sunflower seeds

Meal 3
protein spinach quiche
1/2 banana

Meal 4
pistachios

I'm having kind of a cheat day today. Plan on ice cream tonight.

One to celebrate my last final tomorrow. and two....see next post.

Workout:
30 minutes intervals on elliptical

hikerchick · 06-10-2004, 09:27 PM

I'm starting my program from Jenny Lynn tomorrow. She put me on a cutting nutrition plan, 1400 calories. No fruit. I will stick with it for at least a month and see how it works out, then will up the calories with to start increasing muscle after that.

She also suggested L-Glutamine and an Antioxidant. Both of which I bought today at GNC (probably got reamed on $$$ but couldn't make it to my regular supp store) and haven't used before.

I'm really excited about this!!

hikerchick · 06-11-2004, 11:05 AM

Okay, did not have time to get organized for new plan today. So am just eating very well today and will start the specific plan tomorrow.

Meal 1
4 egg whites, 2/3 cup lowfat cottage cheese, 1/2 cup spinach, 1/2 pear

Meal 2
same as 1

Meal 3
protein shake, 1/4 cup pistachios

**Jodi** · 06-11-2004, 11:09 AM

I'd be interested in seeing the plan she gave you

hikerchick · 06-11-2004, 09:33 PM

Quote:

Originally Posted by Jodi

I'd be interested in seeing the plan she gave you

I'll email it to you Jodi. I'm interested in hearing what you think about it.

hikerchick · 06-12-2004, 01:45 PM

Starting my new plan today

Supps:
5 g glutamine x 2
anti oxidant
multi vitamin

Meal 1
30 g whey
1/2 cup brown rice

Meal 2
6 egg whites
1 cup irish oats

Meal 3
chicken breast
1 cup sweet potato
1 cup broccoli

Meal 4
40 g whey
3 fish caps

Meal 5
8 oz. fish
2 cups green beans

Workout:

Weights:Chest, tris, shoulders, abs

Hammer incline press 3 x 12 @ 10 pounds
Bar flat bench press 3 x 12 @ 45 pounds
Cable crossovers 3 x 12 @ 20 pounds
DB overhead press 3 x 12 10 pounds
cable lateral raise 3 x 12 @ 2.5 pounds
upright row 3 x 12 @ 20 pounds
french press 3 x 12 @ 10 pounds
overhead tri ext. 3 x 12 @ 8 pounds
abs on ball w/weight 3 x 35 @ 5 pounds
hanging knee raises 3 x 15
reverse curls 3 x 15

Weights were so light today. I was feeling very WEAK in the gym today.

Cardio:
30 minute powerwalk

Physical therapy: 1 hour

We have a wedding tonight. I'm hoping they have chicken and veggies or something similar to eat. It's friends of ours that really like to PARTY so it should be a lot of fun! We're bringing the baby though, and I don't drink anymore so it will be more of a wholesome kind of fun for us.

**Jodi** · 06-13-2004, 12:57 AM

Quote:

Originally Posted by hikerchick

I'll email it to you Jodi. I'm interested in hearing what you think about it.

Cool thanks. I'd love to see it

Jill · 06-13-2004, 02:52 AM

Nice to see you back Hiker, Ive missed you!

I just came back from a week in Cuba, and I read Dr Phills book TWICE! Yup, 2X! I actually made some connections this time. I highlighted numerous parts, and am going to write up my own 'notes' just as soon as I have some time. I am deff ready and willing to be on the right track this time. I really enjoyed his exercies too.

Good luck with all dear!

hikerchick · 06-13-2004, 03:09 PM

Jodi, I emailed you last night. Let me know what you think.

Hi Jilly! How was Cuba? I am reading Dr. Phils book now and there is definitely stuff sinking in. It has been a big help so far. I'm reading it slowly so that stuff sinks in for a couple days, so I think I'm only on the second chapter but I really like it!

**Jodi** · 06-13-2004, 03:12 PM

Hmmmmm, I didn't get it

PM me the addy you sent it to please.

hikerchick · 06-13-2004, 03:16 PM

All I had at the wedding last night that was not on my plan was 5 grapes and a bite of watermelon.

The hardest part of this plan is not having fruit! I keep going to the fridge and grabbing an apple or pear and catching myself. It's only for a few weeks though and then I will add it back in.

So far, so good. I will have no problem sticking with this for a few weeks. Just to get the couple pounds I have gained off, then will add more regular things in, like fruit and some dairy (lowfat cottage cheese). I miss the sugar free syrup in my yogurt, almonds and cashews, and the fruit. I plan on having a couple cheat meals, as I go out to dinner with a girlfriend every couple weeks. We usually go to Red Robin and I get their turkey wrap with turkey, avocado, provolone and lots of veggies. It comes with cantaloupe and their amazing french fries. So it's somewhat healthy, but still makes me feel like I'm having a treat. I don't want to be too strict with myself. When I've done that in the past that is when I go a bit crazy and end up binging.

One thing I know though, is that sugar is EVIL. I truly cannot have it in my life. Their is no portion control when it comes to ice cream and things like that. So, I'm just not doing it. I feel much better when I'm off it, both physically and mentally. I swear it messes with my hormones. I had my last sugar for awhile on Friday. So today, is Day Two. No problem.

hikerchick · 06-13-2004, 03:20 PM

Woke up super late today. Both me and the baby slept til 9:00!!!

So, My first meal was at 9:30. Will be hard to get all 5 in today but I'll just space them a little closer.

Supps:
5g glutamine x 2
antioxidant
multivitamin

Meal 1
6 whites
3/4 cup oatmeal

Meal 2
1/2 cup brown rice
30 g whey

Meal 3
chicken breast
sweet potato
1 cup broccoli

Meal 4
40g whey
3 fish caps

Meal 5
8 ounces white fish
2 cups green beans or broccoli

Exercise:
30 minute powerwalk
20 minutes physical therapy

hikerchick · 06-14-2004, 02:25 PM

Exercise:
30 minutes HIIT on stairmaster
30 minutes physical therapy

Supps: see above

Meal 1
protein shake
2/3 cup oatmeal

Meal 2
turkey
1/2 cup brown rice

Meal 3
protein pancakes (whey, whites, flax)
1 cup veggies

Meal 4
protein shake
3 fish caps

Meal 5
tuna
2 cups green beans

hikerchick · 06-15-2004, 01:54 PM

Meal 1
protein pancakes (whey, egg whites, ground flax)
1/2 cup oatmeal

Meal 2
1 cup wild rice
30 g whey with glutamine
1/4 cup cashews

Meal 3
tuna w/ lowfat mayo and celery
1 cup carrots

Meal 4
40 g whey
3 fish caps
(will have sweet potato here if very hungry!)

Meal 5
shrimp
2 cups zucchini

Okay, I deviated slightly off plan today. I hate plain egg whites. They make me gag. I can have them once in awhile and be okay, but every day? This is a lifestyle not a diet, so I am kicking the whites every day to the curb.
Also, my plan is not supposed to have nuts in it. I also think (and Jodi confirmed this) that it is too low in carbs and fat for me. I'm upping my fat a bit with the nuts, and will take in more veggies to increase carbs for now. I love carrots so, the GI index be damned, they are vegetables and if I want them I will eat them. It's not a candy bar for goodness sake.

Went to the zoo today with my girl. The animals were out and playing , it was so cute. She loves elephants, she claps when she sees them and screams "Elphine Elphine!!"

She is so cute!

hikerchick · 06-16-2004, 10:06 AM

Don't have a car today so I think I'll walk pupster and Ri to the health food store to do some stocking up.

Meal 1
30g whey w/glutamine
1 cup brown rice

Meal 2

Meal 3

Meal 4

Meal 5

Exercise:

Legs and abs at the gym this morning. This workout took me Forever! I took a couple weeks off lifting during finals so my weights are kind of light this week. Hopefully that won't last!

walking lunges 3 x 12 @ 12.5 pounds
wide squat w/db 3 x 12 @ 25 pounds
step ups 3 x 12
leg extension 3 x 12 @ 50 pounds
leg curl 3 x 12 @ 70 pounds
sldl 3 x 12 @ 40 pounds
calf raise 3 x 12 @ 40 pounds
ab machine 3 x 30 @ 50 pounds
rope crunch 3 x 20 @ 100 pounds
decline crunch 3 x 10 @ 5 pounds

physical therapy: 30 minutes
powerwalk: 1 hour

**Jodi** · 06-16-2004, 10:21 AM

Quote:

I love carrots so, the GI index be damned, they are vegetables and if I want them I will eat them. It's not a candy bar for goodness sake.

How dare you have carrots

Jill · 06-16-2004, 11:54 AM

Try cooking onions, peppers, and mushrooms in a pan with pam. Then, take them out, wipe the pan, and THEN cook your egg whites. When the whites are almost done throw in the sauteed veggies, and cook for a couple more minutes. Its SO filling with little cals, high protein and veggies! Thats the only way I can eat egg whites.

Stacey · 06-16-2004, 04:05 PM

Hey girl!! Diet is looking great & yummy too!!!

hikerchick · 06-18-2004, 08:37 PM

Quote:

Originally Posted by Jodi

How dare you have carrots

LOL, I'm such a rebel

hikerchick · 06-18-2004, 08:38 PM

Quote:

Originally Posted by Jill

Try cooking onions, peppers, and mushrooms in a pan with pam. Then, take them out, wipe the pan, and THEN cook your egg whites. When the whites are almost done throw in the sauteed veggies, and cook for a couple more minutes. Its SO filling with little cals, high protein and veggies! Thats the only way I can eat egg whites.

Thanks Jillybean, I'm going to try that.

hikerchick · 06-18-2004, 08:38 PM

Quote:

Originally Posted by Stacey

Hey girl!! Diet is looking great & yummy too!!!

Hey sweetie

Thanks for the support!

hikerchick · 06-18-2004, 08:40 PM

Great day today, food wise. Feel really good about all week.

Meal 1
protein shake
1/2 cup brown rice

Meal 2
salmon
1/2 cup tabouleh

Meal 3
salmon
1/2 cup brown rice

Meal 4 (post workout)
40 g whey w/glutamine
1/2 apple

Meal 5
red pepper
onions
scallops

Workouts:

30 minutes HIIT on stairmaster
15 minutes physical therapy

hikerchick · 06-19-2004, 02:06 PM

Another gorgous day today! When the weather is so warm like it has been I WANT ICE CREAM! I just may have some today, we'll see. For now, I'm cooking my chicken breast and brown rice.

Meal 1
30g whey w/ glutamine
2/3 cup Fiber One
1/3 cup Atkins milk

Meal 2
chicken breast
1/2 cup brown rice

hikerchick · 06-20-2004, 09:18 AM

Blah! I cheated yesterday just because I felt like I should. That I had been eating great all week and it was time to cheat. Dumb! I had some ice cream, so there is the attack of sugar starting. I made Dustin a cake for Fathers Day (which came out very cute by the way, and Im no Martha

) and decided I would eat some of the left over frosting.

Gross!

Jill · 06-20-2004, 09:25 AM

Mornin girlie!!

Did someone say frosting???

Atleast you were on track all week, thats the main thing! Back on the wagon for hiker today!

hikerchick · 06-20-2004, 11:53 AM

Quote:

Originally Posted by Jill

Mornin girlie!!

Did someone say frosting???

Atleast you were on track all week, thats the main thing! Back on the wagon for hiker today!

hee hee

Youre right. on track today. I have to make cookies for a barbecue were going to tonight, luckily I still feel like crap from the sugar yesterday so I wont eat any today.

06-10-2004, 01:48 PM	#31
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Thursday Meal 1 (post am cardio) protein pancakes (whey, egg whites, flax) 2/3 cup strawberries 1 T. sugar free syrup Meal 2 protein bar 1/2 banana 1/2 cup sunflower seeds Meal 3 protein spinach quiche 1/2 banana Meal 4 pistachios I'm having kind of a cheat day today. Plan on ice cream tonight. One to celebrate my last final tomorrow. and two....see next post. Workout: 30 minutes intervals on elliptical Last edited by hikerchick : 06-10-2004 at 09:24 PM. Reason: rest of day's food
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-10-2004, 09:27 PM	#32
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	I'm starting my program from Jenny Lynn tomorrow. She put me on a cutting nutrition plan, 1400 calories. No fruit. I will stick with it for at least a month and see how it works out, then will up the calories with to start increasing muscle after that. She also suggested L-Glutamine and an Antioxidant. Both of which I bought today at GNC (probably got reamed on $$$ but couldn't make it to my regular supp store) and haven't used before. I'm really excited about this!!
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-11-2004, 11:05 AM	#33
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Okay, did not have time to get organized for new plan today. So am just eating very well today and will start the specific plan tomorrow. Meal 1 4 egg whites, 2/3 cup lowfat cottage cheese, 1/2 cup spinach, 1/2 pear Meal 2 same as 1 Meal 3 protein shake, 1/4 cup pistachios
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-11-2004, 11:09 AM	#34
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	I'd be interested in seeing the plan she gave you
	Essence EFA

06-12-2004, 01:45 PM	#36
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Saturday Starting my new plan today Supps: 5 g glutamine x 2 anti oxidant multi vitamin Meal 1 30 g whey 1/2 cup brown rice Meal 2 6 egg whites 1 cup irish oats Meal 3 chicken breast 1 cup sweet potato 1 cup broccoli Meal 4 40 g whey 3 fish caps Meal 5 8 oz. fish 2 cups green beans Workout: Weights:Chest, tris, shoulders, abs Hammer incline press 3 x 12 @ 10 pounds Bar flat bench press 3 x 12 @ 45 pounds Cable crossovers 3 x 12 @ 20 pounds DB overhead press 3 x 12 10 pounds cable lateral raise 3 x 12 @ 2.5 pounds upright row 3 x 12 @ 20 pounds french press 3 x 12 @ 10 pounds overhead tri ext. 3 x 12 @ 8 pounds abs on ball w/weight 3 x 35 @ 5 pounds hanging knee raises 3 x 15 reverse curls 3 x 15 Weights were so light today. I was feeling very WEAK in the gym today. Cardio: 30 minute powerwalk Physical therapy: 1 hour We have a wedding tonight. I'm hoping they have chicken and veggies or something similar to eat. It's friends of ours that really like to PARTY so it should be a lot of fun! We're bringing the baby though, and I don't drink anymore so it will be more of a wholesome kind of fun for us.
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-13-2004, 02:52 AM	#38
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Nice to see you back Hiker, Ive missed you! I just came back from a week in Cuba, and I read Dr Phills book TWICE! Yup, 2X! I actually made some connections this time. I highlighted numerous parts, and am going to write up my own 'notes' just as soon as I have some time. I am deff ready and willing to be on the right track this time. I really enjoyed his exercies too. Good luck with all dear!

06-13-2004, 03:09 PM	#39
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Jodi, I emailed you last night. Let me know what you think. Hi Jilly! How was Cuba? I am reading Dr. Phils book now and there is definitely stuff sinking in. It has been a big help so far. I'm reading it slowly so that stuff sinks in for a couple days, so I think I'm only on the second chapter but I really like it!
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-13-2004, 03:12 PM	#40
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Hmmmmm, I didn't get it PM me the addy you sent it to please.
	Essence EFA

06-13-2004, 03:16 PM	#41
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	All I had at the wedding last night that was not on my plan was 5 grapes and a bite of watermelon. The hardest part of this plan is not having fruit! I keep going to the fridge and grabbing an apple or pear and catching myself. It's only for a few weeks though and then I will add it back in. So far, so good. I will have no problem sticking with this for a few weeks. Just to get the couple pounds I have gained off, then will add more regular things in, like fruit and some dairy (lowfat cottage cheese). I miss the sugar free syrup in my yogurt, almonds and cashews, and the fruit. I plan on having a couple cheat meals, as I go out to dinner with a girlfriend every couple weeks. We usually go to Red Robin and I get their turkey wrap with turkey, avocado, provolone and lots of veggies. It comes with cantaloupe and their amazing french fries. So it's somewhat healthy, but still makes me feel like I'm having a treat. I don't want to be too strict with myself. When I've done that in the past that is when I go a bit crazy and end up binging. One thing I know though, is that sugar is EVIL. I truly cannot have it in my life. Their is no portion control when it comes to ice cream and things like that. So, I'm just not doing it. I feel much better when I'm off it, both physically and mentally. I swear it messes with my hormones. I had my last sugar for awhile on Friday. So today, is Day Two. No problem.
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-13-2004, 03:20 PM	#42
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Sunday Woke up super late today. Both me and the baby slept til 9:00!!! So, My first meal was at 9:30. Will be hard to get all 5 in today but I'll just space them a little closer. Supps: 5g glutamine x 2 antioxidant multivitamin Meal 1 6 whites 3/4 cup oatmeal Meal 2 1/2 cup brown rice 30 g whey Meal 3 chicken breast sweet potato 1 cup broccoli Meal 4 40g whey 3 fish caps Meal 5 8 ounces white fish 2 cups green beans or broccoli Exercise: 30 minute powerwalk 20 minutes physical therapy Last edited by hikerchick : 06-13-2004 at 08:40 PM.
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-14-2004, 02:25 PM	#43
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Monday Exercise: 30 minutes HIIT on stairmaster 30 minutes physical therapy Supps: see above Meal 1 protein shake 2/3 cup oatmeal Meal 2 turkey 1/2 cup brown rice Meal 3 protein pancakes (whey, whites, flax) 1 cup veggies Meal 4 protein shake 3 fish caps Meal 5 tuna 2 cups green beans
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-15-2004, 01:54 PM	#44
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Tuesday Meal 1 protein pancakes (whey, egg whites, ground flax) 1/2 cup oatmeal Meal 2 1 cup wild rice 30 g whey with glutamine 1/4 cup cashews Meal 3 tuna w/ lowfat mayo and celery 1 cup carrots Meal 4 40 g whey 3 fish caps (will have sweet potato here if very hungry!) Meal 5 shrimp 2 cups zucchini Okay, I deviated slightly off plan today. I hate plain egg whites. They make me gag. I can have them once in awhile and be okay, but every day? This is a lifestyle not a diet, so I am kicking the whites every day to the curb. Also, my plan is not supposed to have nuts in it. I also think (and Jodi confirmed this) that it is too low in carbs and fat for me. I'm upping my fat a bit with the nuts, and will take in more veggies to increase carbs for now. I love carrots so, the GI index be damned, they are vegetables and if I want them I will eat them. It's not a candy bar for goodness sake. Went to the zoo today with my girl. The animals were out and playing , it was so cute. She loves elephants, she claps when she sees them and screams "Elphine Elphine!!" She is so cute!
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-16-2004, 10:06 AM	#45
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Wednesday Don't have a car today so I think I'll walk pupster and Ri to the health food store to do some stocking up. Meal 1 30g whey w/glutamine 1 cup brown rice Meal 2 Meal 3 Meal 4 Meal 5 Exercise: Legs and abs at the gym this morning. This workout took me Forever! I took a couple weeks off lifting during finals so my weights are kind of light this week. Hopefully that won't last! walking lunges 3 x 12 @ 12.5 pounds wide squat w/db 3 x 12 @ 25 pounds step ups 3 x 12 leg extension 3 x 12 @ 50 pounds leg curl 3 x 12 @ 70 pounds sldl 3 x 12 @ 40 pounds calf raise 3 x 12 @ 40 pounds ab machine 3 x 30 @ 50 pounds rope crunch 3 x 20 @ 100 pounds decline crunch 3 x 10 @ 5 pounds physical therapy: 30 minutes powerwalk: 1 hour
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-16-2004, 11:54 AM	#47
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Try cooking onions, peppers, and mushrooms in a pan with pam. Then, take them out, wipe the pan, and THEN cook your egg whites. When the whites are almost done throw in the sauteed veggies, and cook for a couple more minutes. Its SO filling with little cals, high protein and veggies! Thats the only way I can eat egg whites.

06-16-2004, 04:05 PM	#48
Stacey Registered User Join Date: Mar 2002 Location: Cypress, Texas Posts: 10,589 Photos: 23	Hey girl!! Diet is looking great & yummy too!!!
	I Believe in the Impossible!!!

06-18-2004, 08:40 PM	#52
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Friday Great day today, food wise. Feel really good about all week. Meal 1 protein shake 1/2 cup brown rice Meal 2 salmon 1/2 cup tabouleh Meal 3 salmon 1/2 cup brown rice Meal 4 (post workout) 40 g whey w/glutamine 1/2 apple Meal 5 red pepper onions scallops Workouts: 30 minutes HIIT on stairmaster 15 minutes physical therapy
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-19-2004, 02:06 PM	#53
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Another gorgous day today! When the weather is so warm like it has been I WANT ICE CREAM! I just may have some today, we'll see. For now, I'm cooking my chicken breast and brown rice. Meal 1 30g whey w/ glutamine 2/3 cup Fiber One 1/3 cup Atkins milk Meal 2 chicken breast 1/2 cup brown rice
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-20-2004, 09:18 AM	#54
hikerchick Registered User Join Date: May 2002 Location: Happy and Healthy Posts: 1,043	Blah! I cheated yesterday just because I felt like I should. That I had been eating great all week and it was time to cheat. Dumb! I had some ice cream, so there is the attack of sugar starting. I made Dustin a cake for Fathers Day (which came out very cute by the way, and Im no Martha ) and decided I would eat some of the left over frosting. Gross!
	We are what we repeatedly do. Excellence then, is just a habit. - Socrates I am worth it!

06-20-2004, 09:25 AM	#55
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Mornin girlie!! Did someone say frosting??? Atleast you were on track all week, thats the main thing! Back on the wagon for hiker today!