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

[flynike]

Sunday 09/16/12



Meal 1
1/2 Cup Brown Rice
5 Egg Whites
*Coffee, 2 TBSP CocoNut Creamer, Stevia



Meal 2
Whey Protein (15 Grams)
Glutamine (8 Grams)
2 TBSP Flaxseed Meal
Stevia



Meal 3
4 oz. Chicken
1 TBSP Walden Farms 0 Cal Dressing
Veggies



Meal 4
4 oz. Chicken
Veggies
* Coco Powder, Stevia



Meal 5
1/3 Cup LF Cottage Cheese
Whey Protein (15 Grams)
Stevia drops
5 Fish Oil Caps

 

[SVT03DAL]

Congrats on the win yesterday...

 

[flynike]

Congrats on the win yesterday...

THANKS!!!! More to come

 

[flynike]

Monday 09/17/12


Meal 1
22 grams Quinoa (Hot Cereal)
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops
* Coffee, Stevia


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


Meal 4
4 oz. Chicken
1 TSP Coconut Oil
Veggies


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps
*Black Coffee


Meal 6
4 oz. Chicken
1 TSP Olive Oil
Veggies
*Coco Powder, Stevia drops

WEIGHTS : Shoulders

 

[IslandGirl]

Hi! First time in here. Are you getting ready for a show? Mmmmm that coconut creamer sounds good. Does it come in sugar free?

 

[flynike]

Tuesday 09/18/12


Meal 1
22 grams Quinoa (Hot Cereal)
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
Stevia drops
* Coffee, Stevia


Meal 3
Greek Yogurt
2 TBSP Flaxseed Meal


Meal 4
3.5 oz. Laura's Lean Beef
Veggies
*Black Coffee


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


Meal 6
4 oz. Chicken
1 TSP Olive Oil
Veggies
*Coco Powder, Stevia drops


WEIGHTS : Back

 

[flynike]

Hi! First time in here. Are you getting ready for a show? Mmmmm that coconut creamer sounds good. Does it come in sugar free?

No show for me, just staying consistent with eating well and drop 7 more lbs
I love this coconut creamer! the "Original" flavor is sugar free , they have other flavors which I haven't tried with few grams of sugar
here is the link with other flavors So Delicious Dairy Free | Coconut Milk Creamers | Original Creamer

 

[SVT03DAL]

^^^ I'll have to check those out... I hate having to use light cream in my coffee but I can't drink it black. There isn't many calories/carbs etc in light cream but it does add up if you drink several cups of joe a day.

 

[flynike]

Wednesday 09/19/12


Meal 1
22 grams Brown Rice Grits (Hot Cereal)
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


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


Meal 3
Greek Yogurt
2 TBSP Flaxseed Meal
* Black Coffee


Meal 4
4 oz. Salmon
Veggies
*Black Coffee


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


Meal 6
4 oz. Chicken
1 TSP CocoNut Oil
Veggies

WEIGHTS: Legs

 

[flynike]

^^^ I'll have to check those out... I hate having to use light cream in my coffee but I can't drink it black. There isn't many calories/carbs etc in light cream but it does add up if you drink several cups of joe a day.

nat supermarkets, whole foods should have them ! give it a try

 

[SVT03DAL]

Hey, have you read Lyle McDonald's "Ultimate Diet 2.0" ?

 

[flynike]

Hey, have you read Lyle McDonald's "Ultimate Diet 2.0" ?

No . Heard about it

 

[flynike]

Thursday 09/20/12 ...... Time is FLYING!!!!


Meal 1
22 grams Brown Rice Grits (Hot Cereal)
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


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


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


Meal 4
4 oz. Chicken
1 TSP CocoNut Oil
Veggies


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps
*Black Coffee


Meal 6
4 oz. Chicken
1 TSP Olive Oil
Veggies

WEIGHTS : Arms

 

[flynike]

Friday 09/21/12


Meal 1
22 grams Quinoa (Hot Cereal)
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Pre-Workout : 1 Scoop BCAA


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


Meal 3
Greek Yogurt
2 TBSP Flaxseed Meal
* Black Coffee


Meal 4
4 Chicken
1 TSP CocoNut Oil
Veggies
*Coffee, Stevia


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


Meal 6
4 oz. Chicken
1 TSP Olive Oil
Veggies
*Coco Powder, Stevia drops

WEIGHTS : Chest

 

[flynike]

Saturday 09/22/12 (Cheat Day)

Meal 1
2 Ivan's Waffles (GF)
1.5 TBSP Almond Butter, Walden Farm SF Syrup
Greek Yogurt
*Coffee, 2 TBSP CocoNut Creamer, Stevia


Meal 2
Rice Cake Chips
Veggie Juice (Cucumbers,Spinach)


Meal 3 (Whole Foods)
~ 3/4 Cup Quinoa
~ 3/4 Cup Brown Rice
~ 2 oz. Beef Stew
Shredded Chicken
Roasted Veggies, Avocados, Kale Stew


Meal 4
3 Rice Cakes (Brown Rice)
1.5 TBSP Almond Butter, SF Walden Farm Jam
30 Almonds
Nectar Whey Protein (24 Grams)
Glutamine (8 Grams)
1/2 Cup LF Cottage Cheese


Meal 5 (Greek Food)
Chicken Souvlaki
Roasted Veggies
Salad


Meal 6 ( 3 am)
way too much Almonds
& Almond Butter
Peanut Butter
1/2 Bag Brown Rice Chips
1/3 Cup LF Cottage Cheese

* Got home and was starving! I should have had Chicken and some veggies since its officially sunday , but I went over board with the almonds intake !!


I am half way there! I started w this journal on 06/22 @ 138.6 , this morning 09/22 I was at 125!!!
Goal 120 by December 22'nd I like where am at now! Dropping 6-8 lb. should do it! Then I like to maintain it! I don't want to be any lower than 118 lb.
I am hoping after reintroducing more food back to my diet next month I would still be able to maintain and continue on losing till I get to my goal

 

[flynike]

Sunday 09/23/12


Meal 1
Whey Protein (30 Grams)
Glutamine (8 Grams)
5 Fish Oil Caps
1 tsp Coco Powder, Stevia drops


Meal 2
4 oz. Chicken
Veggies
*Coco Powder, Stevia


Meal 3
4 oz. Chicken
2 Egg Whites
Veggies

Only 3 Meals today!! I felt like sleeping in till 1 pm

 

[SVT03DAL]

Sunday 09/23/12


Meal 1
Whey Protein (30 Grams)
Glutamine (8 Grams)
5 Fish Oil Caps
1 tsp Coco Powder, Stevia drops


Meal 2
4 oz. Chicken
Veggies
*Coco Powder, Stevia


Meal 3
4 oz. Chicken
2 Egg Whites
Veggies

Only 3 Meals today!! I felt like sleeping in till 1 pm

tisk tisk...sleeping the day away! I slept in to 7am this morning and that was late for me! LOL!

 

[flynike]

Monday 09/24/12


Meal 1
22 Grams Quinoa Hot Cereal
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
* Coffee, 2 TBSP CocoNut Creamer, Stevia vanilla drops


Pre-Workout : 1 Scoop BCAA


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


Meal 3
Greek Yogurt
1 tsp Olive Oil


Meal 4
4 oz. Chicken
2 TBSP Flaxseed Meal
Veggies


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


Meal 6
4 oz. Chicken
1 tsp CocoNut Oil
Veggies
*Coco Powder, Stevia drops

WEIGHTS : Shoulders

 

[flynike]

tisk tisk...sleeping the day away! I slept in to 7am this morning and that was late for me! LOL!

I didn't go to bed till little bit after 3 am , I needed the extra sleep but I did sleep the day away

 

[flynike]

Tuesday 09/25/12


Meal 1
22 Grams Quinoa Hot Cereal
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
* Coffee, 2 TBSP CocoNut Creamer, Stevia vanilla drops


Pre-Workout : 1 Scoop BCAA

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


Meal 3
Greek Yogurt
2 TBSP Flaxseed Meal


Meal 4
4 oz. Chicken
1 tsp Olive Oil
Veggies
*Black Coffee


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


Meal 6
4 oz. Chicken
1 tsp CocoNut Oil
Veggies
*Coco Powder, Stevia drops

WEIGHTS : Quads

 

[sityslicker]

Nice log flynike. The pics of your meals is a nice touch, making me drool over here.

 

[SVT03DAL]

Nice log flynike. The pics of your meals is a nice touch, making me drool over here.

Pictures of herself will have you drooling too, right flynike?

i hope your quad session went as hellish as mine! hehe.

 

[flynike]

Wednesday 09/26/12


Meal 1
22 Grams Brown Rice Hot Cereal
5 Egg Whites
1 TBSP Chia Seed + Pumpkin Spice
* Coffee, 2 TBSP CocoNut Creamer, Stevia vanilla drops


Pre-Workout : 1 Scoop BCAA


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


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


Meal 4
4 oz. Salmon
Veggies(Brussel Sprouts)
*Black Coffee


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps
*Black Coffee


Meal 6
4 oz. Chicken
Veggies


WEIGHTS : Back

 

[flynike]

Nice log flynike. The pics of your meals is a nice touch, making me drool over here.

Thanks slicker! It will get more interesting and more choices onces I get to my goal

 

[flynike]

Pictures of herself will have you drooling too, right flynike?

i hope your quad session went as hellish as mine! hehe.

Aww thanks
They are so weak now! Nothing feels as satisfying as sore quads!

 

[SVT03DAL]

I'm right there with ya...second day DOMS is always the worst!

 

[flynike]

Thursday 09/27/12



Meal 1
22 Grams Brown Rice Hot Cereal
5 Egg Whites
2 TBSP Flaxseed Meal + Pumpkin Spice
* Coffee, 2 TBSP CocoNut Creamer, Stevia vanilla drops


Pre-Workout : 1 Scoop BCAA


Meal 2
1/2 Cup Brown Rice
Whey Protein (15 Grams)
Glutamine (8 Grams)
1 tsp Coco Powder, Stevia drops


Meal 3
Greek Yogurt
1 TBSP Chia Seeds


Meal 4
4 oz. Laura's Lean Steak
Veggies(Brussel Sprouts, Spinach)
*Black Coffee


Meal 5
Whey Protein (15 Grams)
5 Fish Oil Caps
*Black Coffee


Meal 6
4 oz. Chicken
1 tsp CocoNut Oil
Veggies
*Coco Powder, Stevia


WEIGHTS : Chest

 

[flynike]

I'm right there with ya...second day DOMS is always the worst!

VERY well worth it!

 

[flynike]

Friday 09/28/12


Meal 1
22 Grams Brown Rice Hot Cereal
5 Egg Whites
1 TBSP Chia Seeds + Pumpkin Spice
* Coffee, 2 TBSP CocoNut Creamer, Stevia vanilla drops


Pre-Workout : 1 Scoop BCAA


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


Meal 3
Greek Yogurt
5 Fish Oil Caps


Meal 4
4 Jennie O Lean Turkey Burger
Veggies
*Coffee, Vanilla Stevia, Nutmeg


Meal 5
Whey Protein (15 Grams)
2 TBSP Flaxseed Meal
*Black Coffee


Meal 6
4 oz. Chicken
1 tsp Olive Oil
Veggies
*Coco Powder, Stevia


WEIGHTS : Arms

 

[Burner02]

Hey friend!
Look at all those awesome meals! Those w/ your workouts, you will make your goal in no time.