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)