Monday, Dec. 27, 2010 Plan B, Week 2, Day 2

8am coffee with sf cream 0-3-0

9am egg whites and oats 23-29-2.5

Slight incline bar press (warms) 50 (working) 70
Inclind db press 25lb
Flat db fly 25lb
Cable crossover machine 15 lb
pushups
Tricep Dip (machine) 90lb
rope pressdown 22.5 (warms) 27.5 (working)
lying bar ext 15
1 hr cardio low intensity (changed up machines)

12 noon protein shake 25-5-3.5
1/2 grapefruit 0-9-0

3pm wheat tortilla 4-20-3
4 oz tilapia 28-0-4
salsa 0-2-0
spring mix lettuce
TOTAL 32-22-7
2 fish oil pills

5p 1/4 c almonds 7-5-15

7p wheat tortilla 4-20-3
4.5 oz chicken 35-0-4
3/4 c green beans
TOTAL 39-20-7

9p 3 turkey meatballs 15-6-6

Sunday, Dec. 26th Plan B, Week 2 Day 1

7am coffee with sf cream 0-3-0

8:15a 4 egg whites and 1/2 c oats pack xylitol and sprinkle cin 23-29-2.5

Squat (smith machine) warms 50lb working 90lb
hack squat warms 50 working 90lb
sissy squat 25lb weight
barbell step lunge 40lb
seated calf press 55lb
One Hour Cardio (10 incline and 3.5 mph)

11:15a protein shake 25-5-3.5

2pm wheat tortilla 4-20-3
4 oz tilapia 28-0-4
spring mix lettuce
salsa 0-2-0
TOTAL 32-22-7

4pm 4 oz chicken/shrimp/beef mix
1/2 cup refried beans and mexican rice mixed together
1TBSP guac
pepers,onions, shredded lettuce

7pm 4 turkey meatballs 20-9-9

Tuesday, Dec. 21, 2010

7:30am coffee, sf creamer 0-3-0

Did full body circuit workout at home for 1/2 hr (no time for gym today - sick daughter and travel for work)

9am egg whites, oats 29-30-2.5

12:30pm two slices meat and mushroom pizza 30-70-30

3:30pm greek yogurt 6 oz 17-6-0
1/4 c blueberries .5 - 5-0
cinnamon
/TOTAL 17.5 - 11-0

6:30pm 5 oz chicken 35-0-4
wheat tortilla 4-20-3
romaine
salsa 0-2-0
1/4 c ff cheddar 9-2-0
TOTAL 48-24-7

10p 4 oz chicken 35-0-3
wheat tortilla 4-20-3
2 TBSP bbq sauce 0-17-0
TOTAL 39-37-6

Monday Dec. 20, 2010

Plan B, Day 1, Wk 1

7:30am egg whites and oats 29-30-2.5

1pm 4 oz chopped chicken 30-0-1
3 oz garbanzo beans 6-24-3
romaine
balsamic 0-4-2
TOTAL 36-28-6

Quads and Calves trained - wasn't able to write down weights - will do that next time
No cardio :(

6pm protein shake 25-5-3.5

8:30pm Isaac's grilled chicken salad 34-16-20

Sat. Dec 18

10am protein shake 25-5-3.5

Trained abs and shoulders
20 min stepmill

noon pineapple greek yogurt (6oz) 13-21-2.5
2 fish pills

1pm 4 oz haddock 26-0-1.5
6 brussel sprouts 3-8-0
TOTAL 29-8-1.5

5pm 2 oz pasta (barilla plus) 10-38-2
1/2 c lo sodium pasta sauce 2-9-0
4 oz chicken 30-0-1
TOTAL 42-47-3

9pm 4 oz chicken 30-0-1
wheat tortilla 4-20-3
romaine
TOTAL 34-20-4

Friday, Dec. 17 - Back and Hams

Weight 116lb
Feel really good, lots of energy but my body is definitely ready for a day off (which is tomorrow).
34" hip measurement

6:30am - coffee sf creamer 0-3-0
7:30am egg whites and oats 29-30-2.5

Back and Hams (Same as last week)
1/2 hr cardio

10:30am protein shake 25-5-3.5

Noon 1.5 turkey muffins 33-12-6
6 brussel sprouts 3-8-0
TOTAL 36-20-6
4pm 4 oz chicken 30-0-1
1/2 c black beans 8-21-0
salsa 0-2-0
romaine
TOTAL 38-23-1

7pm serving almonds 7-5-15
8:30pm 6 oz chicken 43-0-1.5
1/2 c grilled zuchini
1/2 c romaine
balsamic 1 tbsp
TOTAL 43-0-5

11pm 1.5 turkey muffin 33-12-6
granola bar 1-19-2
TOTAL 34-52-8

Thurs, Dec. 16, 2010 Plan A/Day 3/Week 4

6:30am coffee, sf creamer 0-1-0
8am 4 egg whites, 1/2 c oats 29-30-2.5
Chest/Tri's (same as last week)
1/2 hr cardio

11am 1/2 grapefruit 1-9-0
protein shake 25-5-3.5
TOTAL 26-14-3.5

2 fish oil pills

12:30p 6 brussel sprouts 3-8-0
1 turkey muffin 22-8-4
TOTAL 25-16-4

1:30pm 2small pieces italian bread from Italian Oven 5-30-0
TBSP butter 0-0-11
TOTAL 5-30-11 (so not worth it....) Will skip next time :)

4pm 4 oz chicken 30-0-1
1/2 c black beans 8-21-0
salsa 0-2-0
romaine lettuce
TOTAL 38-23-1

7p 5 oz haddock 26-0-1.5
wheat tortilla 4-20-3
3 tbsp greek yogurt 6-2-0
salsa 0-2-0
TOTAL 36-24-4.5

9p oatmeal 7-29-3

Wed. Dec 15, 2010

6:30am coffee with sf creamer 0-1-0

7:30am egg whites and oats 29-30-2.5

quads/calves - sames weight as last week
1/2 hour cardio (10 min stepmill, 10 min recumbent bike and 10 min treadmill)

10:30am Protein shake 25-5-3.5

1:30pm 5 oz chicken 37-0-5
1/2 cup salad
2 tbsp balsamic 0-2-1
1/2 cup grilled zuchini
TOTAL 37-2-6

4pm apple 0-25-0

6pm 4 oz chicken 28-0-4
1 cup grilled zuchini and squash
1 tbsp balsamic 0-1-.5
TOTAL 28-1-4.5

8pm 2 turkey muffins 44-16-8
6 brussel sprouts 3-8-0
TOTAL 47-24-8

Didn't do many carbs today because was feeling pretty bloated and should have been my off training/low carb day....still trained but did lower carbs...feel great this am!

Tuesday, Dec 12th, 2010

6:30am coffee, ff creamer, 2 packets truvia 05-0

7:30am 1 egg with yolk, 3 whites 20-1-6
2 slices wheat bread 3-17-1
hot sauce
1 slice lo sodium provolone 5-0-5
TOTAL 28-18-12

Trained Shoulders, Bi's and Abs
seated bar press (warms) 30lb (Working) 40lb
seated side lateral 15lb
Front Raise (warms) 25lb (working) 30lb
rear bench row (warms) 15lb (working) 20lb
bar curl 40lb for warms and working
rope curl (warms) 25 (working) 30
con curl 15lb

1/2 hour HIIT

10:30am 1/2 grapefruit
protein shake
TOTAL 26-14-3.5

1:30pm 6 oz greek yogurt 18-7-0
1/4 cup blueberries
cinnamon

4pm 1/2 c quinoa 6-33-3
4 oz pork chop 15-0-9
1/2 cup green beans
TOTAL 21-33-12

7pm turkey muffin 22-8-4
1/2 c quinoa 6-33-3
1/2 cup green beans
TOTAL 28-42-7

Monday, Dec. 13, 2010

6:30am cup coffee, cinnamon, ff creamer and two packets truvia

7:30am 2 slices wheat bread 3-17-1
3 egg whites (one with yolk) 20-1-6
1 TBSP low sugard ketchup 0-1-0
1 slice lo sodium provolone 5-0-5
TOTAL 28-19-12

Trained Back and Hams (weights same as last week)
1/2 hr cardio (10 mins stepmill (level 9 fatburner), 10 mins recumbent bike (level 10 Hills) and 10 mins treadmill (4.omph/2 incline with couple mins of 6.0 jog thrown in)

10:30am protein shake 25-5-3.5
1/2 grapefruit 1-9-0
TOTAL 26-14-3.5
1pm Turkey muffins (Jamie Eason recipe) 22-8-4
1 cup green beans

5pm 6 oz tilapia 40-0-8
medium yam 2-24-0
3/4 cup green beans
TOTAL 30-24-4

8pm sushi from local restaurant (not sure of nutrition facts) But I'm sure I made up for any macros missed today! LOL

Sunday, 12-12-10

9:30am eggs, oats, xylitol and cin 29-30-2.5

Chest, Tri and Abs (no cardio)
Same as last post of this workout

Noon (pw) Protein shake 25-5-3.5
2 fish oil pills

3pm 1/2 c quinoa 6-33-3
6 oz pork chop 16-0-9
1 cup veges
TOTAL 22-33-12

6pm 6 oz tilapia 34/0/3
1 cup green beans
1/2 c quinoa 6-33-3
TOTAL 40-33-6

8:30p Turkey muffin (recipe from Jamie Eason) 22-8-4

Saturday, 12-11-10 (Plan A, Week 3, Day 1)

7:30am Coffee ff cream 0-5-0

8:30am Eggs, oats, xylitol and cin 29-30-2.5

Quads/Calves
leg ext (warms) 75lb (working) 90lb
front squat (warms and working) 60lb
sumo db squat (warms) 50lb (working) 60lb
Split squat 30lb barbell
standing calf raises 40 lb barbell with toe on 25 lb weight

1/2 hour on stepmill level 9 fat burner

Noon Protein Shake 25-5-3.5
2 fish oil pills

4pm 5 oz tuna 13/0/.5
3 romaine leaves
2 slices avocado 1-3-4
10 sprays balsamic 1/1/.5
1/4 c ff mozarella 9-2-0
TOTAL 24-6-5

8pm 3 6" flour tortilla 9/54/7.5
1/2 c shredded lettuce
4 oz chicken with green peppers/onions 22-0-3
2 TBSP Guacamole 1-3-4
TOTAL 32-57-14.5

Friday, Dec 3, 2010

Twisted my foot - sorry didn't update for last two days....Wed was my off training day and Thursday didn't get in cuz foot was pretty painful. Still is - but able to do recumbent bike for cardio :)

6:30am coffee with sf cream 0-3-0

7:45am 4 egg whites, 1/2 c oats, cinnamon and xylitol 29-30-2.5

Training - back and hams
same weights as last week
1/2 hr recumbent bike around 80% level 8

10am protein shake 25-5-3.5

12noon 6 oz chicken 40-0-1
1 c green beans

4pm 3/4cup quinoa 6-31-3
cup mixed veges
4.7 oz mahi 28-0-1
Total 34-31-4

8pm 2 slices wheat bread 3-17-1
4 oz turkey 18-8-1
spicy brown mustard
slice lo sodium provolone 5-0-5
Total 26-25-7

Tues. Nov 30

6:30 am coffee sf cream 0/3/0
8am 1/4 cup oats, 4 egg whites, xyilitol and cinnamon 29-30-2.5

Shoulders, Bi, Abs
seated bar press on smith machine (warms)30lb (working) 40lb
seated side lateral 15lb
front raise (warms) 25 lb (working) 30lb
rear bench row (warms) 15lb (working) 20lb
bar curl (warms and working) 40lb
rope curl (warms) 25 lb (working) 30lb
concen curl 15lb
1/2 Hr HIIT on treadmill

11am protein shake 25-5-3.5
4 oz greek yogurt 12-3-0
1/4 c blueb and strawb 0-13-0
Total 37-21-0
2 fish oil pills

1pm 4 oz salmon 24-0-10
3/4 c green beans 1-5-0
Total 25-5-10

4:45pm 4 oz mahi 21-0-1
1 c brown rice 5-40-3.5
3/4 c green beans 1-5-0
Total 27-45-4.5

8pm Guiltless grill chicken sandwich (Chili's) 39-55-8
(didn't eat half the wheat roll with the non fat dressing on it or the parm cheese on the broccoli)

Monday, Nov. 29, 2010

9:30am cup coffee sf cream 0 - 3 - 0
4 egg whites, 1/2 c oats, xylitol packet, sprinkle cinnamon 29-30-2.5
Total 29-33-2.5


10am Train
leg ext (warms) 75lb (working) 90 lbs
front squat (warms) 50lb (working) 60lb
sumo db squat (warms) 50lb (working) 60lb
split squat 30lb bar behind neck
standing calf raises with toes on weight 50lb weight behind neck
1/2 hour card - 15 min stairmaster level 8 fatburner and 15 min recumbent bike level 8

noon Protein shake 25-5-3.5
6 oz greek yogurt with strawberries 18-20-0
Total 43-25-3.5

2pm 4 oz salmon 24-0-10
3/4 green beans 1-5-0
Total 25-5-10

2 Fish oil pills

6:30pm Chicken with pasta, olive oil, garlic and tomato and little mozzarella (Macaroni Grille Restuarant) Total 46-45-20

3 glasses red wine 0/6/0

10pm 4 reduced fat triscuits 1-11-1
slice cheddar cheese 7/0/9
Total 8-11-10

Sunday, Nov. 28, 2010

10:00am 4 egg whites 18-3-0
1/2 c oats 5-26-2.5
Total 23-29-2.5

1/2 hr fat burner level 8 on stepmill
Chest and Tris
Inclind db press (warms) 20lbs (working) 30 lb
Flat Bar press (warms) bar (working) bar plus 10 lbs
Pushups
Tri Pressdown (warms) 20lb (working) 25
Lying db ext (warms) 10lb (working) 12lb
1 hand press down 10lbs

1pm(pw) Protein shake 25-5-3.5
greek yogurt 18-7-0
1/2 c pineapple 0-9-0
Total 38-21-3.5

5pm 5 oz chicken 28-0-3
wheat tortilla 4-20-3
2 slices avocado 1-3-4
1/4 c black beans 4-10-0
Total 37-33-10

8:30pm 1 1/2c protein special K 20-28-6
1/2c fat free milk 4/6/0
total 24-34-6

Sat Nov 27, 2010

8:15am 1 egg and 3 egg whites 26-3-5
wheat tortilla 4-20-3
1/4 c spinach
1TBSP salsa 0-1-0
Total 30-24-8

1/2 hr cardio and Back and Hams
lat pulldown (warms) 85lb /8 (working) 100lb/6reps
deads (warms)80lb / 8 reps (working) 80 lbs / 8reps
DB bench row 35lb/10reps
Seated row 105lb (12 reps)
Lying leg curl (working) 50lb/ 10 reps (working) one set 50lb/10 reps and two sets 65 lbs/8 reps
Single lying leg curl 20lb / 12 reps

Noon (pw) Protein shake 25 - 5- 3.5

1:30pm two slices wheat bread 3-17-1
burger (80/20) 20-0-14
low sodium provolone 5-0-5
1 tbsp spicy brown mustard
Total 28-17-20

4pm 3 romaine leaves
4 oz chicken 30-0-.5
1 tbsp teriyaki sauce 0-10-0
total 30-10-.5 (1/2)

6pm granola bar 2-18-2

8pm 5 oz packet tuna 13-0-.5 (1/2)
2 tbsp greek yogurt 11-4.5-0
3 pieces romaine lettuce
total 24-4.5 - .5
Only got about 80 ounces water intoday

Friday, Nov 26,2010

Low Day - Off Training Today

9am 4 egg whites, 1/2 c oats, sprinkle cin and pkt xylitol
29-30-2.5

Noon 1/4 cup almonds
7-5-15

3pm 1 cup brown rice 5-40-3.5
4 oz haddock 21-0-1
1 cup green beans
26-40-4.5

8pm Wheat tortilla 4-20-3
4 oz chicken 22-0-3
1 TBSP sour cream 1/2-1/2-3
1 TBSP salsa 0-1-0
27.5 - 21.5 - 9

Thanksgiving

Started off good : )

8am 4 egg whites, 1/2 c oats, packet xylitol and sprinkle cinnamon
29-30-2.5

8:30am Trained Shoulders/Bi's and did 30 mins HIIT cardio on treadmill (6.0 to 7.5 for 15 mins)
seated bar press (warms) 15lb each side on smith machine (working 20lb on each side)
seated side lateral 15lb dumbells
front raise with 25 lb weight (warms and working)
rear bench row (warms) 15lb and working 25lb
bar curl 40lb warms and working
rope curl (warms) 25lb (working) 30lb
concetration curl 15lb

10:30am Protein shake and pineapple greek yogurt
39-26-3.5

Rest of the day not even worth putting on - would have no idea how to break it down..LOL
Let's just call this my cheat day! : )

Wed, Nov 24, 2010

7:30am c coffe sf cream
8:30am 4 egg whtites
1/2 c oats, sprinkle cinnamon, packet xylitol
TOTAL 29/30/2.5
9:30am Training
Leg ext (warms) 75 lb (working) 90lb
front squat (warms) 50lb (working) 60lb
sumo db squat (warms) 25lb dumbells 50lb total (working) 30lb db 60lb total
split squat 30lb barbell behind neck
sitting calf raises 25 lb
10 mins recumbent bike level 8 at 85%
20 mins treadmill 10incline 3.5mph
11:30am protein shake and pineapple greek yogurt
TOTAL 38/26/3.5

2:30pm 4 oz tuna 28/0/0
1 c spinach leaves
2 slices avocado 1/3/4
10 sprays balsamic 0/1/.5
TOTAL 29/4/4.5
6pm 4 oz chicken 22/0/3
1 TBSP olive oil,garlic 0/0/14
romaine and tomatoes
2 slices italian bread (very little pieces from restaurant) 6/30/2
TOTAL 28/30/16

9pm 2 oz mahi 11/0/.5
80 ounces water

Tuesday, Nov 23, 2010

6:30am cup coffee with sf creamer
8:30am 1/4 c oats
4 egg whites
packet xylitol, sprinkle cinnamon
TOTAL 29/30/2.5
9:30am TRAINING
1/2 hr stepmill level 8 fat burner (after lifting)
incline db press (warms) 20lb (working) 30lb
flat bar press (warms) bar only (working) bar + 10 lbs
chest dips (assisted with 105 lbs)
tri pressdown (Warms) 20lb (working) 25 lb
lying db ext single (warms and working both) 10lb
1 hand press down 5lbs
11:30am Protein shake and half grapefruit
TOTAL 26/14/3.5
1pm 4 oz chicken baked 22/0/3
2 tbsp shredded fat free cheddar cheese 4/1/0
1 cup cauliflower 1/6/0
TOTAL 27/7/3
5:30p 2 red potatoes 8/52/0
4 oz chicken 22/0/3
2 tbsp smart balance butter 0/0/10
1 cup broccoli
TOTAL 30/52/13
8:30p pomegranate greek yogurt 14/21/0
(was so full and bloated could barely get this down) Feel fine this morning though.

90 ounces water

Monday Nov 22, 2010

6:30am coffee with sf creamer
7:30am 4 egg whites 24/4/0
1/2 c oats 5/26/2.5
packet truvia and sprinkle cinnamon
TOTAL 29/30/2.5
TRAIN Back and Hams and half hour low intensity cardio (treadmill/stairmaster/recumbent bike 10 mins each)
Lat pulldown 85 lbs
Deads 80 lbs
DB Bench Row 35 lbs
Seated Row 95 lbs
Leg lying curl 50 lbs
seated single leg curl 20 lbs
11:30am Protein shake 25/5/3.5
greek yogurt with pineapple 13/21/0
TOTAL 38/26/3.5
1:30pm 1 c spinach leaves
5 oz tuna 13/0/.5
10 sprays balsamic vinegar 0/1/.5
4 oz greek yogurt 11/4.5/0
TOTAL 24/5.5/1
3:30pm 1/4 cup almonds 7/5/15
4 oz mahi 21/0/1
wheat tortilla 4/20/3
2 TBSP sour cream 1/1/6
2 TBSP salsa 0/2/0
TOTAL 33/27/ 24
7:30pm 5 oz steamed shrimp 22/0/1.5
1/2 c black beans 8/21/0
1 c broccoli
chewy chocolate granola bar 2/19/2
TOTAL 32/40/ 2.5

8am Cup Coffee with sf creamer
9am 4 egg whites 24/4/0
1/2 c oats 5/26/2.5
truvia packet sprinkle cinnamon
Total 29/30/2.5
HIIT 11:30 to noon Treadmill
5 min 8 incline / 3.5mph
20 min 2 incline / 6.0 to 7.5 mph
10 min 4 incline / 4mph
12:30p (PW) Protein shake
25/5/3.5
2:30p 4 oz mahi 21/0/1
wheat tortilla 4/20/3
1/2 c spinach leaves
2 TBSP sour cream 1/1/6
2 TBSP salsa 0/2/0
Total 26/23/10
5p 5 thin slices avocado 2/6/9
4 oz baked chicken 22/0/3
Total 24/6/12
8p 1 1/2 cups Special K (xtra protein kind) 20/34/4

Water 80 ounces (working on getting up to the gallon)