Starting my "lean" routine

[Julie7Ulie]

Im going to sleep everyone. I'll wake up when its time to leave work.

 

[Julie7Ulie]

5/22
4 Liters Water
1 Multi-Vitamin
2 small coffees, h.cream, splenda rough day

Meal 1:
7:30a
1/2 TBS Flax
1/3 cup oats
6 frozen strawberries
1.5 Scoops Whey
36/24/12

Meal 2:
10:30a
2 cups romaine
5 oz tuna salad
1 TBS Mayo
36/5/13

Meal 3:
1:30p
6 oz. xlean g.turkey mix
2.5 cups romaine
1 large grapefruit
32/24/12

Meal 4:
4:45p
4 oz chicken
1/3 TBS Mayo
2/5 cups s. potatoes
2 cups romaine
34/14/12

Meal 5:
8:45p
1.5 Scoops Mint Choco Whey
1.4 TBS H. Cream
32/6/12

Totals:
P = 173
C = 73
F = 60
Cals = 1537

 

[Julie7Ulie]

5/23

Back / Triceps

5 min bike

TriSet
Cable Front Pulldowns 45x12, 52.5x12, 60x12
Seated Rows 45x12, 52.5x12, 60x12
DB Bent Over Rows 12x12, 12x12, 15x10

Superset
Standing Good Mornings 20x15, 30x15, 30x12
BB Standing Bent Over Rows 20x15, 30x12, 30x12

Superset
Cable Tricep Pushdowns 20x12, 25x12, 25x12
Skullcrushers 20x12, 20x12, 20x12

Superset
DB Tricep Kickbacks 10x15, 12x12, 12x12
Bench dips 3x12

25 min HIIT Treadmill 4.0 - 7.5 mph

 

[Jodi]

Hey, Nice workout!

Is everything to failure?

Not enough water.

Wheres the fat in Meal 3 & 4?

 

[Julie7Ulie]

Thanks, Im awake today.
Everything is to failure. Im gonna be SORE this weekend.

Meal 3 fat is in g. turkey..
Meal 4 fat is in the chicken (it was roasted)

Oh BTW - to clarify - Even though salad greens dont count, its still best to eat them with a meal right? Not ever in between meals?

 

[Jodi]

Originally posted by Julie7Ulie
Thanks, Im awake today.
Everything is to failure. Im gonna be SORE this weekend.

Meal 3 fat is in g. turkey..
There is not enough fat in lean ground turkey for 12G fat

Meal 4 fat is in the chicken (it was roasted)

Even if its roasted its still white chicken meat, not enough fat

Oh BTW - to clarify - Even though salad greens dont count, its still best to eat them with a meal right? Not ever in between meals?

Right

 

[Julie7Ulie]

The nutritional info on the back read:

Xlean g. turkey -8 g. fat per 4 oz, 20 g protein
If this is wrong, I have no problem adding more fat.

Roasted chicken had a little skin on it (is this ok?), and mixed with mayo gave me 12 g fat.

 

[Jodi]

Originally posted by Julie7Ulie
The nutritional info on the back read:

Xlean g. turkey -8 g. fat per 4 oz, 20 g protein
If this is wrong, I have no problem adding more fat.

Roasted chicken had a little skin on it (is this ok?), and mixed with mayo gave me 12 g fat.

Ok, always go by the package. I buy my ground turkey w/ only 1% fat - Extra Extra Lean!

NO SKIN! You didn't say you had mayo in it. You need to say that. K?

 

[Julie7Ulie]

There's xtra xtra lean? Wow.

Ok. no skin at all.

My list does say Mayo.. 1/3 TBS Under meal 4.

 

[Jodi]

Ok sorry, I'm blind.

Its almost time for me to go home.

 

[Julie7Ulie]

Have a good weekend!

I'll be on this weekend to post my meals and read.

Monday will be a night workout so maybe I'll be awake again and have a good workout.

 

[Julie7Ulie]

I think my neck is shrinking

 

[Julie7Ulie]

For tonight, Would it be ok to incorporate a 6th meal like: 35/0/12?

I added a mock meal to my cals if I were to eat at 10:00pm, and my cals went up to 1710.

Does this make sense? If it will hinder my progress, I'll make my last meal at 8:00pm...

 

[Jodi]

You should have prepared for that. Now your getting too many cals.

Next time prepare for this K? For tonight ONLY: 30P/0C/10F

 

[Julie7Ulie]

Ok.. how would I break it up into six meals? To prepare for tomorrow maybe.

I wont have another meal tonight. I can just have my shake at 8pm..

 

[Julie7Ulie]

5/23
7 Liters Water ooohhh yeaah.
1 Multi-Vitamin
1 small coffee h. cream, splenda

1:
7:30a
1.5 Scoops Whey
1/2 TBS Flax
6 frozen strawberries
1/3 cup oats
33/24/12

2:
11:30a
5 oz tuna
1 TBS Mayo
1/10 sprinkle oats
2 cups iceberg
37/5/13

3:
2:00p
6 ox. xlean g. turkey mix
2 cups romaine
1 large grapefruit
32/24/13

4:
5:00p
2/5 cup sweet potatoes
4 oz skinless roasted chicken
1/3 TBS Mayo
1.5 cup green beans
33/14/11

5:
8:00p
1.5 Scoops Mint Whey
1 1/3 TBS H. Cream
32/5/12

Totals:
P = 170
C = 73
F = 59
Totals: 1521

 

[Jodi]

Originally posted by Julie7Ulie
Ok.. how would I break it up into six meals? To prepare for tomorrow maybe.

I wont have another meal tonight. I can just have my shake at 8pm..

6 Meals
30 P
Carbs the same
10 F

 

[Julie7Ulie]

5/24
5 Liters Water
1 Multi-Vitamin

1:
11:30a
1 egg
3 egg whites
2 oz. xlean g. turkey
4/5 cup oats
30/24/11

2:
1:30p
1 4/5 Scoops Mint Whey
1 TBS H. Cream
29/6/9

3:
3:30p
4 oz xlean g. turkey
1 cup broccoli
1 grapefruit
4/5 Scoops Mint Whey
30/26/9

4:
5:30
4 ox xlean g. turkey
1/3 cup sweet potatoes
2 cups romaine
1/2 Scoop Whey
31/12/10

5:
7:30p
1 4/5 Scoop Mint Whey
1 TBS H Cream
29/6/9

6:
10:00p
4 oz. steak at restaurant
broccoli
33/0/9

Totals:
P = 184
C = 72
F = 58
Cals = 1562

 

[Julie7Ulie]

Im trying to experiment with Sweet Potato french fries.

Some guy told me to coat sticks of sweet potatoes in egg whites and bake in the oven at 400 for 45 minutes.

Im going to try it.

You think since its just a coating I can get away with not counting the egg white for my numbers?

 

[Jodi]

Thats fine. Don't worry about the egg white.

 

[Julie7Ulie]

5/25
4.5 Liters Water
1 Multi-Vitamin

1:
12:00p
1.5 Scoops Whey
1/3 cup Oats
6 frozen strawberries
1/2 TBS flax

2:
3:30p
4 oz leftover steak
1/10 sprinkle oats
1 cup broccoli

3:
6:30p
1.5 Scoops Whey
1/2 TBS flax
6 frozen strawberries
1/3 cup Oats

4:
8:30p
2 egg whites
1 egg
2 oz xlean g.turkey
1/4 cup oats

5:
10:45p
2 eggs
3 oz. chicken breast

Totals: (low today)
P = 166
C = 68
F = 55
Cals = 1447

 

[Julie7Ulie]

5/26 (Memorial Day)
4.5 Liters Water
1 Multi Vitamin
1 cup green tea w/ sweet & low

1:
11:30a
1.5 Scoops Whey
6 frozen strawberries
1/2 TBS flax
1/3 cup Oats
36/24/12

2:
1:45p
5 oz. chicken (canned)
1 TBS Mayo
2 cups mixed greens
forgot my oats
35/0/12

3:
3:45p
6 oz. xlean g. turkey
1 egg white
2 cups mixed greens
1 medium grapefruit
1/10 sprinkle oats
36/24/13

4:
6:00p
4.5 oz tuna
3/4 TBS Mayo
1/3 cup oats
36/16/11

5:
8:30p (will be)
1.5 Scoops Whey
2 frozen peach slices
2 TBS H. Cream
33/5/13

Totals:
P = 177
C = 70
F = 60
Cals = 1537

 

[Julie7Ulie]

NO w/o today.
This week will be:

T eve: chest, bi's
W: legs, abs
T: back, tri's
F: shoulders, abs

Cardio all four days. No Thurs Pilates.

 

[Julie7Ulie]

I've been reading a lot about butter. Is real butter normally used as a fat source?

Ive been taking L-Glutamine as needed - in the a.m if Im reeaally sore, and not on a daily consistency. Is this ok to do?

 

[Jodi]

I only use butter during my carb up. Its not bad but EFA's are a better choice of fat.

Yes that is fine that on the Glutamine. I take 10mg on leg days and sometimes back days as well.

 

[Julie7Ulie]

Butter, heavy cream, and peanut butter are ok, but not preferred right?

And for oils to make sure Im getting my array of choices:
Sesame, Coconut, Olive, Safflower and flax are good because of the mono and poly fats.
Any oil is good as long as its low in Sat. fat, right?

Thats why butter should be avoided along with cheese?

I understand, just double checking.

 

[Jodi]

Originally posted by Julie7Ulie
Butter, heavy cream, and peanut butter are ok, but not preferred right?
Not true - you can have these for varied sources of fat, but make sure you still get your EFA's in

And for oils to make sure Im getting my array of choices:
Sesame, Coconut, Olive, Safflower and flax are good because of the mono and poly fats.
Any oil is good as long as its low in Sat. fat, right?

Stick with EFA's - Flax, Safflower, Olive Oil, coconut is a great one to sautee with, natty pb. Its not the sat fat that were concerned about. Its more making sure you get EFA's.

 

[Julie7Ulie]

I need the EFA's but regardless of the type of fat, it still needs to be counted in the numbers ?

 

[Jodi]

Yes
You count everything except for your veggies.

 

[Julie7Ulie]

EFA's are defined as poly and mono fats, right?

Sorry if this is getting repetitive, Im reading all about fats and getting confused.