Update

Hi Joe,

Just wanted to give you a little bit of an update...finally got back to the gym Wed and Thurs and did lower body and upper body workouts, and ate a little less carbs/fat to mentally/physically get back into the whole diet/workout and it definitely helped. Still at 120 lbs. But feel great!

Leaving for Dallas, Tx for the weekend (daughter's cheer competition) and will do Plan B workout this weekend, thank goodness they have great gym! And taking my meals with me! Will send you pics end of next week before I go to the Arnold next Friday.

Thanks!
Angela

Thurs, Feb. 10, 2011

6:30a coffee and sf cream

8am 1/3 cup oats with 1.25 scoop protein powder

back and hams (same as last time)
hr cardio (20 min stepmill/20 min recumbent bike and 20 min treadmill - all steady state)

11am 1/4 c blueberries
8 oz non fat greek yogurt
scoop protein powder

1:30p 4 oz chicken
spinach with avocado and balsamic

3pm decaf coffee with regular creamer flavored

4:30p 4 oz haddock
1/2 c brown rice
green beans and hot sauce
3 dark chocolate kisses (knew I should have never picked them up for my daughter) :)

8:30p 4 oz baked chicken with green beans and hot sauce

10pm weight control oatmeal - maple and brown sugar

Wed. 2-9-11

6:30a coffee with sf cream

7:45a 3 egg whites with mixed peppers and spinach and salsa (I know, should have had carbs...body just couldn't handle any)

shoulder and bi workout

11am 6 oz chobani pineapple greek yogurt with scoop protein powder

1:30am 4 oz chicken with spinach and 2 tbsp sour cream

5:30pm 1 cup kashi go lean cereal (did not have time to eat, obviously...lol)

1/2 hour on treadmill

8pm 6 oz ground turkey with spinach and lite northern italian dressing (1 tbsp)

Monday, Feb 7, 2011

6:30am coffee with cream
8am 1/2 c oats and scoop protein

chest and tri's (same as last time did chest/tri - last week)
1/2 hr level 8 fat burner on stepmill

10:30am 1/2 c oats and protein

1pm 4oz lean ground turkey
spinach leaves
balsamic spray

coffee with sf cream

4pm 4 oz haddock
sweet pot
spinach and tbsp lite northern italian drsg

7pm 1/2 c brown rice
4 oz chicken
spinach
tbsp sour cream

9pm few bites frozen protein

1-31-11 Monday

6:30am coffee with sf creamer
7:30am 3 egg whites and oats, pack xylitol sprinkle cin

seated bar press 40lb / 50lb
seated side lateral 15lb
front raises 30lb / 40lb
rear bench row 15lb/ 20lb
bar curl 40lb / 50lb
rope curl 25lb / 30lb
con curl 15lb
ABS
15 to 20 of each, 3 sets each
vups, side vups
lying leg raise on bench
punches with 7.5 lb weights - works shoulders and obliques
butterfly kicks on bench

10:30am shake
oats 1/2 c

1pm 4 oz chicken
4 slices avocado
spinach

4pm 4 oz haddock
1/2 cup brown rice
green beans

8pm 4 oz chicken
1/2 cup brown rice
4 slices avocado

1-30-11 Sunday Plan A, Week 1 Day 2

10am Coffee with sf cream
10:30am 3 egg whites and oats, packet xylitol and sprinkle cin
1pm 4 oz chicken, green beans, tbsp pb

Quads/Calves - no cardio
leg ext 90lb/105lb
front squat 60lb / 70lb
sumo db squat 60lb / 70lb
split squat 40lb barbell
1 leg calf raises 50lb barbell
(went up 10lbs on each exercise from first round of Plan A and was able to do max reps - will increase weight next time I do these)

4:30p 4 oz chicken, 1/2 cup brown rice, spinach

6pm carrots and celery - black bean dip (4 tbsp)

7:30p 4 oz chicken, spinach with blue cheese (2 tbsp)

9:30p chobani greek yogurt - strawberry with 1/2 scoop zero carb graham cracker protein powderb (tasted like strawberry cheesecake)!!!

Sat Jan 29, 2011

6:30am sf cream with coffee
7:30am 3 egg whites and 1/2 cup oats xylitol and cin

(second time around) Plan A, Week 1, Day 1
Chest and Tri
incline db press 35 / 40
flat bar press bar with 10lbs / bar with 20lbs
pushups 15 of them
tricep pressdown 22.5lb/27.5lb
lying db ext 10lb / 15lb
1 hand pressdown 7.5lb
cable flyes 17.5 lb
HIIT - 20 min treadmill 4mph 1 min and 6mph 1 min - alternate 20 mins
5 min warm up and 5 min cooldown

10:30am shake
1/2 cup oats with xylitol

1:30pm 4 oz chicken
4 slices avocado
10 sprays balsamic
spinach

7pm 5 oz salmon
balsamic
romaine
celery

(daughter had winter gala dance and missed a meal)