As The Rush Comes ..........

[flynike]

Sunday 08/18/12

Meal 1
Whey Protein (15 Grams)
2 Egg Whites
2 TBSP Walden Farms SF Syrup
*Coffee, Stevia, 2 TBSP Coconut Creamer


Meal 2 (out for breakfast)
Egg Whites Omelet
Black Olives, Tomatoes
* Black Coffee


Meal 3
3.5 oz. Chicken
Veggies
5 Fish Oil Caps
* Hot Coco, Stevia


Meal 4
3.5 oz. Chicken
Veggies
2 TBSP Walden Farm 0 Cal Dressing

 

[SVT03DAL]

Looks like you were a good girl this weekend with sticking to diet, way to go!

 

[flynike]

Umm . Not really! Well, was still part of my plan for Saturday! Extra carbs "gluten free English muffins, tons rice cakes, almonds, almond butter , 3 cups cottage cheese lol . Nothing sweet or fried that would mess w the plan she have me on . But my fat intake was ALOT !

 

[flynike]

Monday 08/20/12


Meal 1
22 grams Quiona
5 Egg Whites
1 TSP Coconut Oil
* Coffee, 2 TBSP Coconut Creamer, Stevia


Pre-Workout: 1 Scoop BCAA


Meal 2
Whey Protein (15 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice


Meal 3
1/2 Cup LF Cottage Cheese
2 TBSP Flaxseed Meal
* Black Coffee


Meal 4
3 oz. Chicken
1 TSP Olive Oil
Veggies (asparagus,green beans, okra, garlic, kale)


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
3 oz. Chicken
Veggies (cucumbers, lettuce)
2 TBSP LF Dressing
* Hot Coco, Stevia

 

[SVT03DAL]

Fried foods will wreak havoc on your digestive system so definitely stay away from them! I can't wait to start my carb up for my show with choco rice cakes, peanut butter and low sugar grape jelly!! MMMM!!!!!!

 

[flynike]

Fried foods will wreak havoc on your digestive system so definitely stay away from them! I can't wait to start my carb up for my show with choco rice cakes, peanut butter and low sugar grape jelly!! MMMM!!!!!!

No fried food for me maybe not till Christmas time!
Coco rice cake with PB and drizzle some sugar free syrup by walden farms

 

[flynike]

Tuesday 08/21/12


Meal 1
1/3 Cup Brown Rice
5 Egg Whites
1 Tsp Coconut Oil
Veggies
* Coffee, 2 TBSP Coconut Creamer, Stevia


Meal 2
1/2 Cup LF Cottage Cheese
5 Fish Oil Caps
* Black Coffee


Meal 3
4 oz Lean Ground Beef
Veggies (1 whole green pepper, onions) stuffed pepper!


Meal 4
LF Greek Yogurt
2 TBSP Flaxseed Meal


Pre-workout : 1 Scoop BCAA

Meal 5
Whey Protein (30 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice
*Coco Powder, Stevia

WEIGHTS: Chest/Calves

 

[flynike]

I just realized one of my fav songs "the name of this journal" not on my iPod!

 

[SVT03DAL]

Need to get it then!! IMO the original mix is the BEST but there are a ton of solid remixes.

BTW - I can't wait to have some red meat to eat again soon. Part of my carb up the night before pre-judging involves consuming a BIG bacon cheesburger, sweet potato fries, onion rings, plenty of salt and a few Coors Lights. Mouth is watering just typing about it! LOL!

 

[flynike]

Need to get it then!! IMO the original mix is the BEST but there are a ton of solid remixes.

BTW - I can't wait to have some red meat to eat again soon. Part of my carb up the night before pre-judging involves consuming a BIG bacon cheesburger, sweet potato fries, onion rings, plenty of salt and a few Coors Lights. Mouth is watering just typing about it! LOL!

I will have to look for the original on iTunes!
She wants me to add some red meat to my diet . What I'm craving is baked sweet potatoes, some cinnamon butter !

 

[flynike]

Wednesday 08/22/12

Meal 1
22 grams Quinoa grits cereal
3 Egg Whites
1 Whole Egg
* Coffee, 2 TBSP Coconut Creamer, Stevia


Meal 2
Whey Protein (15 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice
* Coffee, 2 TBSP Coconut Creamer, Stevia


Meal 3
1/2 Cup LF Cottage Cheese
2 TBSP Flaxseed Meal


Meal 4
3 oz. Chicken
1 TSP Olive Oil
Veggies (Kale, Asparagus, Orka)


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
3 oz. Chicken
2 TBSP LF Dressing
Veggies (Green Mix, Cucumbers, Onions)

WEIGHTS: Quads

 

[flynike]

Thursday 08/23/12

Meal 1
22 grams Brown Rice Grits
5 Egg Whites
1 tsp Coconut Oil, Pumpkin Spice ~ adding some pumpkin spice to grits AMAZING taste
*Coffee, 2 TBSP Coconut Creamer, Stevia

Pre-Workout: 1 Scoop BCAA


Meal 2
Whey Protein (15 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice


Meal 3
1/2 Cup LF Cottage Cheese
2 TBSP Flaxseed Meal
*Black Coffee (Chocolate raspberry flavor)


Meal 4
4 oz. Lean Beef
Veggies (1 whole green pepper, onions) Stuffed pepper


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
3 oz. Chicken
Veggies (Spring mix, Cucumbers, Onions)
2 TBSP Walden Farm 0 Cal Dressing
*Coco Powder, Stevia

WEIGHTS: Shoulders

 

[SVT03DAL]

Make sure to stick to clean eating this weekend

 

[flynike]

I'm trying to save it for Sunday won't be that bad , I'm seeing changes changes w my body finally and people have too not going to ruin it !

 

[flynike]

131.8 lbs this morning ! 2 lbs of weight loss from last Friday

 

[flynike]

I'm trying to save it for Sunday won't be that bad , I'm seeing changes changes w my body finally and people have too not going to ruin it !

Wow! too many typos posting w an iphone

 

[flynike]

Friday 08/24/12

Meal 1
1/3 Cup Brown Rice
5 Egg Whites
1 Tsp Coconut Oil & Pumpkin Spice
Veggies
*Coffee, 2 TBSP Coconut Creamer, Stevia


Meal 2
1/2 Cup LF Cottage Cheese
5 Fish Oil Caps
Stevia


Meal 3
4 oz Salmon
Veggies (Kale,Okra,Onions)
* Double Espresso


Meal 4
LF Greek Yogurt
2 TBSP Flaxseed Meal

Pre-Workout : 1 Scoop BCAA


Meal 5
Whey Protein (30 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice
* Hot Coco, Stevia

 

[flynike]

Saturday 08/25/12



Meal 1
22 Grams Brown rice grits hot cereal
5 Egg Whites
1 Tsp Coconut Oil
*Coffee, 2 TBSP Coconut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


Meal 2
1/3 Cup Brown Rice
Whey Protein (30 Grams)
Glutamine (8 Grams)
Stevia drops


Meal 3
LF Greek Yogurt
~ 1 TBSP Olive Oil & Lemon Juice
Veggies (Spinach, Spring Mix, Cucumbers Dill,Tomatoes,Onions)


Meal 4
3 oz. Chicken
Veggies (Spring Mix, Cucumbers)
2 TBSP 0 Cals Walden Farm Dressing
5 Fish Oil Caps


Meal 5
3 oz. Chicken
Veggies (Kale,Onions,Okra,Garlic)
1 Tsp Olive Oil
* Hot Coco, Stevia

WEIGHTS: Lower body (mainly squats)

 

[flynike]

Sunday 08/26/12 (Cheat Day!)

Meal 1
4.5 oz. Lean Ground Beef
3/4 Cup Brown Rice
Veggies
*Coffee, 3 TBSP Coconut Creamer, Stevia


Meal 2
Whey Protein (15 Grams)
1 Gluten Free English Muffin
1 TBSP Almond Butter
Walden Farm SF Syrup
Stevia, Coco Powder


Meal 3
1/2 Cup LF Cottage Cheese
3 Rice Cakes (Brown Rice)
1.5 TBSP Almond Butter
SF Walden Farm Syrup


Meal 4
3.6 oz Chicken
3/4 Cup Brown Rice
15 Almonds
Veggies(Kale) w Walden Farms 0 Cals Dressing
*Hot Coco, 2 TBSP Coconut Creamer, 1 TBSP Stevia


Meal 5
Whey Protein (15 Grams)
2 Egg Whites
1 TBSP Almond Butter
5 Coco Almonds
SF Walden Farm Choc Syrup, Cinnamon


Kept my Cheat day very clean! Body weight this morning : 131 lbs

 

[SVT03DAL]

Excellent job! Way to go go, woohoo!

 

[flynike]

Monday 08/27/12


Meal 1
5 Egg Whites
22 Grams Quiona
1 TSP Coconut Oil , Pumpkin Spice
*Coffee, 2 TBSP Coconut Creamer, Stevia


Meal 2
1/2 Cup LF Cottage Cheese
2 TBSP Flaxseed Meal


Meal 3
4 oz. Chicken
2 TBSP LF Dressing
Veggies (Spring Mix, Cucumbers)


Meal 4
Whey Protein (30 Grams)
Glutamine (8 Grams)
5 Fish Oil Caps


Meal 5
3.6 oz. Chicken
1 TSP Olive Oil
Veggies (Kale,Onions)
*Hot Coco, Stevia

GYM: OFF

 

[flynike]

Excellent job! Way to go go, woohoo!

Thank you

 

[flynike]

This is FINALLY starting to work! :bounce:I have two options. I can continue w this plan for another month, till October 1'st and get my blood tested then , or I can go this weekend and possibly be done with it!!
I am leaning more towards doing this till October 1'st , I am seeing good results and not much craving for sweets,sugar only baked sweet potatoes w cinnamon butter Yes! the weekends do SUCK! Friends eating, drinking around me while I am sipping on water or coffee

 

[flynike]

Tuesday 08/28/12

Meal 1
5 Egg Whites
22 Grams Quinoa Hot Cereal
1 TSP Coconut Oil, Pumpkin Spice
*Coffee, 2 TBSP Coconut Creamer,Stevia

Pre-Workout : 1 Scoop BCAA


Meal 2
Whey Protein (15 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice


Meal 3
1/2 Cup LF Cottage Cheese
2 TBSP Flaxseed Meal
* Black Coffee

Meal 4
Jenny O Turkey Burger (30 Grams P)
Veggies (Kale,Onions,Garlic)


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
4 oz. Chicken
2 TBSP LF Dressing
Veggies (Spring Mix, Cucumbers)
*Cocoa Powder, Stevia

WEIGHTS : Back/Calves

 

[SVT03DAL]

This is FINALLY starting to work! :bounce:I have two options. I can continue w this plan for another month, till October 1'st and get my blood tested then , or I can go this weekend and possibly be done with it!!
I am leaning more towards doing this till October 1'st , I am seeing good results and not much craving for sweets,sugar only baked sweet potatoes w cinnamon butter Yes! the weekends do SUCK! Friends eating, drinking around me while I am sipping on water or coffee

Stay the course and stick with it. If it is broke, don't fix it...until it stops working at least.

 

[flynike]

Stay the course and stick with it. If it is broke, don't fix it...until it stops working at least.

I agree with you!
My plan once I hit the 129 I will add little more Carbs to my first meal or PWO

 

[flynike]

Wednesday 08/29/12


Meal 1
3 Egg Whites
1 Whole Egg, Pumpkin Spice
22 grams Brown Rice Grits (hot cereal)
*Coffee, 2 TBSP Coconut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA

Meal 2
Whey Protein (30 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice
Stevia


Meal 3
LF Greek Yogurt
2 TBSP Flaxseed Meal
*Black Coffee


Meal 4
4 oz. Chicken
1 Tsp Olive Oil
Veggies (kale,onions,garlic)


Meal 5
4 oz Salmon
Veggies (Brussel sprouts,Onions,Cucumbers,Garlic)
*Coco Powder, Stevia

WEIGHTS : Chest/Triceps
My DB Incline presses have improved a little .. up to 35 lbs dumbbells 15 reps

 

[flynike]

Thursday 08/30/12


Meal 1
5 Egg Whites
22 grams Brown Rice Grits (hot cereal)
1 Tsp Coconut Oil , Pumpkin Spice
*Coffee, 2 TBSP Coconut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA

Meal 2
Whey Protein (15 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice
Stevia
*Coffee, Unsweetened Coconut Milk, Stevia


Meal 3
1/2 Cup LF Cottage Cheese
2 TBSP Flaxseed Meal


Meal 4
4 oz. Lean Ground Beef
Veggies (Green Pepper,Onions)


Meal 5
Whey Protein (15 Grams)
4 Fish Oil Caps


Meal 6
4 oz. Chicken
1 TSP Olive Oil
Veggies (Kale,Onions,Garlic,Okra,Cucumbers)


WEIGHTS: Legs

 

[flynike]

Little pump after a leg workout this morning!

 

[flynike]

Friday 08/31/12


Meal 1
5 Egg Whites
22 Grams Quiona
1 Tsp Coconut Oil & Pumpkin Spice
* Coffee, 2 TBSP CocoNut Creamer, Stevia

Pre-Workout : 1 Scoop BCAA


Meal 2
Whey Protein (15 Grams)
Glutamine (8 Grams)
1/3 Cup Brown Rice


Meal 3
Greek Yogurt
2 TBSP Flaxseed Meal
* Black Coffee


Meal 4
~ 6 oz. Chicken Breast
~ 2 TBSP Balsamic Vinaigrette Dressing
Salad (Lettuce,Onions,Carrots,Tomatoes,Grilled Red Peppers)
* Gave the mozzarella and Garlic Bread away * .. of course !


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps


Meal 6
4 oz. Salmon
Veggies (Brussel Sprouts, Onions,Cucumbers)
* Coco Powder, Stevia


WEIGHTS : Shoulders/Biceps