Starting my "lean" routine

[Jodi]

You should still be able to squeeze in all your meals. Just space them 2.5 -3 hours apart thats fine and if you wake up later (I always do on weekends)

10 - M1
1:00 M2
4:00 M3
7:00 M4
10:00 M5

Thats 3 hours apart and you still get all 5 meals in.

 

[Julie7Ulie]

Now I was doing very very well.

I just dont know if I was allowed to do what I did.

Im going to bed at 1am, and I got really hungry, so at the end I added meal #6 I incorporated into my day. I used 35/15/10 as my guideline. Let me know if this is ok to do..

5/9
5 Liters of water (I had a chugging contest with my bf .. he won though )

1/4 cup Coffee ( I forgot about it and it got gross)
.5 oz light cream (I know.. but this is all they had)
1 tsp sweet and low
P/C/F = 1/4/6, Cals = 77


Meal 1:
7:30am
1 Multi-Vitamin
1.5 scoops Whey
4 big strawberries
.5 TBS Flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 330

Meal 2:
11:20am
3/4 Can Tuna
1 TBS Mayo
2/3 chopped onion
1 cup salad greens
P/C/F = 32/12/12, Cals = 366

Meal 3:
1:45pm
1.2 cup xlean gr beef
1.5 oz. chicken
2 cups salad greens
1 cup peas
P/C/F= 36/23/13 Cals = 366

Meal 4:
4:14pm
2 cups salad greens
4 oz. shredded chicken
1/4 cup oats
P/C/F = 33/15/5, Cals = 241

Meal 5:
7:30pm
1.5 scoops Whey
2 strawberries
1/2 TBS Flax
P/C/F = 33/4/10, Cals 232

Totals:
P = 171
C = 78
F = 57
Cals = 1507

Ok. I got really hungry at 9:00pm, so here's what I ate

Meal 6:
4.5 oz. chicken
1 cup broccoli
1/2 cup peas
1 TBS oil/vinegar
P/C/F = 35/15/11, Cals = 307

New Totals:
P=206
C=94
F=69
Cals=1814

Hope this is a-ok

 

[Jodi]

Im going to bed at 1am, and I got really hungry, so at the end I added meal #6 I incorporated into my day. I used 35/15/10 as my guideline. Let me know if this is ok to do..

Thats fine Julie but next time do 35/0/10 We like to keeps carbs very low if none at all at bedtime.

 

[Julie7Ulie]

This weekend went ok, except for Saturday night and Sunday.
I was able to pack up all day Saturday, but the last two meals werent pre-prepared.

5/10

Meal 1:
7:30am
1 Multi-Vitamin
1.5 scoops Whey
4 big strawberries
.5 TBS Flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 330

Meal 2:
11:20am
3/4 Can Tuna
1 TBS Mayo
2/3 chopped onion
1 cup salad greens
P/C/F = 32/12/12, Cals = 366

Meal 3:
1:45pm
1.2 cup xlean gr beef
1.5 oz. chicken
2 cups salad greens
1 cup peas
P/C/F= 36/23/13 Cals = 366

Meal 4:
4:00pm
2 oz. mom's pork/beef thing (very small)
1/2 cup sauteed onions (or 3 medium slices)
1/4 cup long grain white rice (I know..)
P/C/F= 17/15/10 Cals = 226

Meal 5:
7:00pm
4 oz. steak
1 cup spinach
P/C/F= 36/7/9, Cals = 246

Totals:
P=157
C=79
F=56
Cals = 1534

THEN, starting at 10:00pm, I had three mixed drinks with olives. (I could have done without the olives, huh?)

Sunday was pretty bad. (Though I still tried) I only had 4 meals.

5/11

Meal 1:
11:30am
1 Multi-Vitamin
1 baked chicken thigh (drumstick)
1 slice pineapple
P/C/F= 24/13/13, Cals = 270

Meal 2:
2:00pm
5 broccoli florets
1 cup string beans
1/2 crab meat
1 oz. chicken (tiny)
1 oz. boneless ribs
P/C/F= 36/22/11, Cals = 315

5:00pm
chicken soup (No pasta) - because of my sore throat..
4/9/2, Cals = 75

Meal 3:
7:00pm
5 oz. Steak
7 steamed broccoli florets
P/C/F = 49/13/12, Cals = 352

Totals:
P= 113
C= 57
F= 38
Cals = 1012

Then I had a little nibble of carrot cake

Hence, Didnt do too well yesterday. I have all my meals packed and ready today and I want to get back on track.

Is there anything else I could do this week to make up for a bad couple of days?

 

[Jodi]

Don't worry about the mishaps for now. You've done an excellent job in the past week. As time goes by you will want those "cheats" under a minimum so that you don't slow down progress too much.

Don't try to make up for it either. Continue on today as if it never happened. Also, you aren't counting your veggies are you?

 

[Julie7Ulie]

I sort of am counting my veggies. some have carbs. Should I not? If I dont have to, then I can incorporate a lot more food. I should definetely count fruit though, right?

 

[Julie7Ulie]

5/12

Chest

Flies 15x10, 15x15, 20x10
Seated Press 25x12, 30x12, 35x12

(I had a sneeze attack, so I stopped after that)

20 min. Bike

 

[Jodi]

Yes you want to count fruit but don't even bother counting your veggies. You can list them in your meals as I do but don't bother totalling them. The carbs from your green veggies are mostly fiber and we don't count fiber.

 

[Julie7Ulie]

Is it ok to eat veggies not on the list (this sort of goes with the Vit C post), like onions?

(I read that salsa is ok to eat but tomatoes aren't on the list, so that struck me as odd).

I like the idea of not counting veggies. Now I can make a lot more versatile meals.

 

[Jodi]

Celery
Peppers (any color)
Mushrooms
String Beans
Zucchini
Eggplant
Squash
Romaine Lettuce
Iceberg Lettuce
Spinach
Asparagus
Avocado
Broccoli
Brussell Sprouts
Cabbage
Cauliflower
Cucumbers
Onion

Stick with these veggies. I don't use Salsa because of the tomatoes either.

 

[Julie7Ulie]

Thats cool. I dont have to count ANY of these!!
This gets more fun every day.

 

[Jodi]

The only ones that require counting is:

Asparagus - the carbs in this does matter
Avacado - the fat content matters here.

The rest don't even bother adding them into Fitday just post them with your meal plan here but no totals on them. Sound good?

 

[Julie7Ulie]

OMG, Im excited. I need to get creative and create exotic dishes now that I dont have to count my spinach and broccoli. What's a good taster I can use besides pepper? Garlic??

Im psyched. Thanks Jodi, you're the best

 

[Jodi]

Cajun Spices

My fav is Chipolte, I love making chipolte mayo OMG is it so fucking good to dip chicken in.

 

[Julie7Ulie]

Do cajun spices have added salt? Salt bloats me..

 

[Jodi]

Not that I'm aware of.

 

[Julie7Ulie]

Today I weighed myself and I "lost" 2 pounds.

Here's my conclusion. What I weigh right now is what my "real" weight is. 150 lbs is probably what I used to weigh with 2 pounds of salt and water added on me.

So I can say my starting weight is really 148.
I still have a ways to go, but it sure does feel good to not be bloated all the time anymore.

 

[Jodi]

Just don't become obsessed with the scale. Remember muscle weighs more than fat and if the scale doesn't go down it doesn't mean that you aren't losing fat. k?

 

[Julie7Ulie]

Got it!

 

[Julie7Ulie]

This will be different today since I cant have peas (or corn - I ran out of peas) anymore..

5/12

4.5 L water
1 cup small coffee w/ light cream and sweet & low

Meal 1:
7:30am
.5 scoop Whey
5 frozen strawberries
1/2 TBS flax
1/3 cup oatmeal
36/24/12, Cals = 337

Meal 2:
11:15am
3/4 can tuna
1 TBS mayo
chopped onion
mixed greens
31/5/12, Cals = 259

Meal 3:
1:45pm
1/2 cup xlean gr.beef
1/2 cup corn
1/2 cup peas
mixed greens
22/26/10, Cals = 283

Meal 4:
4:00pm
4 oz. lean steak
1/4 cup corn&peas
34/8/9, Cals = 257

Meal 5:
7:15pm
1.5 scoop Whey
2 frozen strawberries
1/2 TBS flax
33/4/10, Cals = 225

Totals:
P=157
C=70
F=55
Cals = 1397

Goals
P=175
C=75
F=50
Cals = 1450

 

[Jodi]

Then why do you have so many meals with peas and corn

Also, get rid of the Light Cream with your coffee. Get yourself Heavy Cream - 5G Fat per T no Sugar K?

 

[Julie7Ulie]

Originally posted by Jodi
Then why do you have so many meals with peas and corn

Also, get rid of the Light Cream with your coffee. Get yourself Heavy Cream - 5G Fat per T no Sugar K?

Sorry Jodi I meant no more peas and corn today. (for my menu tomorrow)

Also, I thought light cream was sugar free? ok.. gotta get myself some heavy stuff

Hey Jodi, I forgot to ask you, where can I get chipotle spices? My supermarket sucks. I found Chipotle tabasco sauce though somehow I dont think that what you meant

 

[Jodi]

I find them right in the seasoning racks at the grocery store. I like cajun spices so I try them all.

Enjoy your peas and corn, today is the last day right?

 

[Julie7Ulie]

yesterday..

Today is string beans heaven

 

[Jodi]

My fav, but I like to add sauteed mushrooms and onions too.

 

[Julie7Ulie]

5/13

Arms/Shoulders/Abs

5 min bike

75 standard crunch
75 obliques/each
reverse crunch, 5 lbs on ankles, 20x3

Superset
Incline curls 10x15, 12x10, 12x12
rope pulls 20x10, 25x10, 25x12

Superset
Front raises 10x12, 12x10, 12x15
(lying face up on bench, bar overhead, reverse motion for tri's I forget the names of all these ) 15x10, 20x12, 15x10

Dips 15x3

(on incline, free weights held shoulder length, brought straight up to meet ) 10x12, 12x12, 12x10

25 mins HIIT Treadmill 4.o - 7.0 mph

I need to learn the names of all these. They work and make me sore

 

[Jodi]

Originally posted by Julie7Ulie
5/13

Arms/Shoulders/Abs

5 min bike

75 standard crunch
75 obliques/each Easy on the obliques your gonna make your waist line to big with that many oblique exercises
reverse crunch, 5 lbs on ankles, 20x3

Superset
Incline curls 10x15, 12x10, 12x12
rope pulls 20x10, 25x10, 25x12 Tricep Rope Pressdown

Superset
Front raises 10x12, 12x10, 12x15
(lying face up on bench, bar overhead, reverse motion for tri's I forget the names of all these ) 15x10, 20x12, 15x10 SkullCrushers

Dips 15x3 Is that with your own Body Weight?

(on incline, free weights held shoulder length, brought straight up to meet ) 10x12, 12x12, 12x10 I have no clue

25 mins HIIT Treadmill 4.o - 7.0 mph I thought we agreed you were going to cut your cardio back

I need to learn the names of all these. They work and make me sore

 

[Julie7Ulie]

Really? the obliques can increase my waist line? If I knew that I wouldnt do so much! I dropped abs to twice a week.. Monday and Friday. Is that ok?

Not the Dips you think. The dips where you use the side of the bench and straighten your legs parallel to the floor and dip down. For tri's. yea right.. real dips I could probably do like, ... ONE with my bodyweight.

cardio 5x week?

 

[Jodi]

How bout cardio 4 x this week

Oh, just practice with the dips, even if you can only do 1. Thats how I started out and every week I would try for more. Its a great challenge as well

 

[Julie7Ulie]

OK, Cool. Cardio M, T, W and F