Starting my "lean" routine

[Julie7Ulie]

5/14
4.5 Liters Water
No Coffee

Meal 1:
7:30
1 Multi-Vitamin
1/3 cup oats
1/2 TBS flax
1.5 scoops Whey
5 frozen strawberries
36/23/12, Cals = 334

Meal 2:
11:20am
4 oz. chicken
1/2 TBS mayo (and chipotle spice, Jodi, it was awesome )
1 cup salad greens
1/4 grapefruit
32/4/9, Cals = 239

Meal 3:
2:00pm
1 grapefruit
1/2 cup xlean g. beef
2 oz. chicken
1 cup salad greens
32/21/12, Cals = 320

Meal 4:
4:45pm
4 oz. chicken
2/5 cup yams
1 cup green beans
35/13/9, Cals - 281

Meal 5:
8:00pm
1.5 scoop Whey
1/2 TBS Flax
3 frozen strawberries
33/5/10, Cals = 236

Totals:
P=168
C=67
F=52
Cals = 1410

 

[Julie7Ulie]

5/15

Pilates

 

[Jodi]

Fat was a little low yesterday. Also, are you deducting the fiber from all your carbs yet?

Chipolte kicks ass

 

[Julie7Ulie]

Isnt my fat intake = 50?

Yes, I forgot at first, but remembered about the fiber.

 

[Jodi]

Sorry I'm sick

For now thats your fat count, maybe next week we can start increasing it.

So your carb counts aren't listing the fiber right?

 

[Julie7Ulie]

right

Jodi, you cant be sick. its a beautiful day outside

..Feel better!!

 

[Jodi]

Originally posted by Julie7Ulie
right

Jodi, you cant be sick. its a beautiful day outside

..Feel better!!

Thanks - well no riding for me today anyway because I'm spending my afternoon at the movies watching the Matrix Reloaded

Oh and now that I'm thinking correctly on your meal plan. Sweet Job Planning

 

[Julie7Ulie]

Im jealous. I would love to go to the movies..

I get to go to the allergist today, Thank GOD!

I gots to gets me some drugs.

By the way,
For my workout plan, is back and biceps correct? Or should it be back and tri's?
I think I confused myself..

 

[Jodi]

It can be either, I think back/tris chest/bis so that you actually work bis/tris twice in one week, one time being indirectly is better.

 

[Julie7Ulie]

5/15

4 L. Water
Coffee, Sweet & Low, Black

Meal 1:
7:30am
1.5 Scoops Whey
1/2 TBS flax
4 frozen strawberries
1/4 cup oats
36/22/12, Cals = 230

Meal 2:
11:00am
1 TBS Mayo
5 oz. tuna
1/4 grapefruit
1 cup salad greens
36/5/12, Cals = 283

Meal 3:
2:00pm
1/4 cup oats
1/2 grapefruit
2 oz. chicken
1/2 cup xlean g. beef
1 cup salad greens
35/24/14, Cals = 357

Meal 4:
5:00pm
4 oz chicken
1/10 sprinkle of oatmeal
1 small apple
2 cups salad greens
35/15/10, Cals = 315

Meal 5:
8:30pm
1.5 scoops Whey
1/2 TBS flax
3 frozen strawberries
33/5/10, Cals = 236

Totals:
P=176
C=71
F=57
Cals = 1521

 

[Julie7Ulie]

I have a question about fats...

If my fat intake will increase (to 15/meal, for example), and I'm eating a lean cut of steak, most of that fat isnt poly or mono, but saturated, isnt it?

Does it matter what kind of fats the fat intake calls for?

 

[Jodi]

If your eating a steak and providing its a lean cut it will usually be around 10 G of fat per 5 oz. So you count that fat and then you add on the rest from a healthy fat source.

Also, nice meals again but you need more salad greens than 1 C. Go for more like 3 Cups Greens

 

[Julie7Ulie]

5/16

Legs/Abs

5 mins bike

Superset
Safety Squats - bar x12, 20x12, 30x12
Lunges - 20x12, 30x15, 30x12

Superset
Leg Extensions - 45x12, 55x12, 65x12
Hams leg Curls - 45x12, 55x12, 65x12

Seated Leg Press - 50x12, 60x12, 70x12

Crunch - x50
Jack Knifes - 3x12
Leg Raises - 3x12
Seated Knee raises - 3x12
Seated medicine ball twist - 3x12

20 min HIIT Treadmill 4.0 - 7.0 mph

 

[Julie7Ulie]

.. On meal #2, forgot my grapefruit.
dont have anything to equal 5g of carbs this meal...

 

[Jodi]

If your biggest concern is 5 G of carbs then your doing good.

OMG what have I done to you and Buff. I've made you as pathetic as me.

 

[Julie7Ulie]

I like it though... I enjoy being this conscious about every little thing I put into my mouth. I feel really healthy, and look so much more firm.

Im bloated this week (its a monthly thing ), but its hardly even there.

My new workout starts Monday. Any suggestions before then??

 

[Jodi]

Can't wait to see it!

Is it more intense?

 

[Julie7Ulie]

I dont know.. More of like what I did today.. My butt is SO sore. When I sit it hurts

 

[Jodi]

Well your w/o looked much more intense from what I have been seeing. I like it Keep up the good work.

Your doing great Julie

 

[Julie7Ulie]

Thanks Jodi Have a great weekend, I'll be posting my meals, but Monday I'll be on.

 

[Jodi]

You too. Oh I'm always here

 

[Julie7Ulie]

5/16
4 L. Water
Coffee, 1 TBS heavy cream, sweet & low

Meal 1:
7:30am
1.5 Scoops Whey
4 frozen strawberries
1/2 TBS flax
1/3 cup oats
36/22/12, Cals = 330

Meal 2:
11:30am
5 oz. tuna
1 TBS Mayo
(I forgot my grapefruit)
2 cup salad greens
36/0/12, Cals = 263

Meal 3:
2:30pm
2 oz chicken
1/2 cup xlean g. beef
3/4 cup yams
1.5 cup salad greens
33/25/12, Cals = 351

Meal 4:
6:00pm
4 oz. chicken
2/5 cup yams
1.5 cup salad greens
35/14/9, Cals = 281

Meal 5:
1.5 scoops Whey
1/2 TBS Flax
3 frozen strawberries
33/5/10, Cals = 236

Totals
P=173
C=65
F=55
Cals = 1461

 

[Julie7Ulie]

My legs and butt are SOooooooooOOOOOOOooooooooooooo
SOOOOOOORRE

 

[Jodi]

Mine too!!

I'm about to start a new journal, check out my leg w/o yesterday. OUCH

 

[Julie7Ulie]

5/17
5 Liters Water!
Iced Coffee, 1 TBS heavy cream, 1/2 sweet & Low

Meal 1:
10:30am
1 multi vitamin
1.5 Scoops Whey
6 frozen strawberries
1/2 TBS flax
1/3 cup oats
36/24/12, Cals = 337

Meal 2:
1:45pm
2 cups salad greens
5 oz tuna
1 TBS Mayo w/chipotle
(forgot my carbs again )
36/0/12, Cals = 263

Meal 3:
4:00pm
1/2 cup xlean g. beef
2 oz. chicken
2 cups salad greens
1 medium grapefruit
33/21/12, Cals = 323

Meal 4:
8:00pm
4 oz chicken
3 cups cooked spinach
3/4 grapefruit
35/16/9, Cals = 283

Meal 5: (will be)
10:30pm
1.5 scoops Whey (has 2 grams carbs..)
1/2 TBS Flax
33/2/10, Cals = 225

Totals:
P = 173
C = 62
F = 55
Cals = 1432

 

[Julie7Ulie]

Originally posted by Jodi
Mine too!!

I'm about to start a new journal, check out my leg w/o yesterday. OUCH

Yea, Id definetely be crippled if I did your w/o.. I cant even sit down to pee my is so sore.

 

[Julie7Ulie]

5/18
3 Liters Water
No Coffee

Meal 1:
11:30am
1 multi-vitamin
4 egg whites
3/4 scoops Whey
5 frozen strawberries
1 TBS Cream
1/4 cup oats
33/21/9 = 293

Meal 2:
2:00pm
1/2 cup xlean g. beef
2 oz chicken
1/4 grapefruit
2 cups salad greens
31/5/12 = 261

Meal 3:
5:00pm
4 oz chicken
2 cups salad greens
1 grapefruit
36/21/11 = 389

Meal 4:
7:00pm
5 oz tuna
1 TBS Mayo
3/4 grapefruit
2.5 cups salad greens
36/16/12 = 324

Meal 5:
9:15pm
1.5 Scoops Whey
1/2 TBS Flax
33/2/10 = 324

Totals:
P = 171
C = 64
F = 52
Cals = 1408

 

[Jodi]

Whats your Bodyweight these days?

 

[Julie7Ulie]

Originally posted by Julie7Ulie
5/16

Legs/Abs

5 mins bike

Superset
Safety Squats - bar x12, 20x12, 30x12
Lunges - 20x12, 30x15, 30x12

Superset
Leg Extensions - 45x12, 55x12, 65x12
Hams leg Curls - 45x12, 55x12, 65x12

Seated Leg Press - 50x12, 60x12, 70x12

Crunch - x50
Jack Knifes - 3x12
Leg Raises - 3x12
Seated Knee raises - 3x12
Seated medicine ball twist - 3x12

20 min HIIT Treadmill 4.0 - 7.0 mph

Ah!! SO I need to get educated on what Im lifting. I didnt realize that the bar on the safety squats was 45 lbs. So Friday I was lifting wayyyyyyyyyyyyy more than I thought I was!

 

[Julie7Ulie]

Originally posted by Jodi
Whats your Bodyweight these days?

Scale wise? Im not sure.. I should check it out when I go to the gym this morning. Today may not be such a good day for it though. Kind of bloated - will be until ... Wednesday or Thursday or so.