Getting healthy

[mommalu]

I am ok with oatmeal, i just don't have the 1 hr.
Should i just go on an empty stomoach? or have something else?

Thanks for the help

Hi lunnah~ welcome to EF!!
Here's what I have preworkout.(I get it ready the night before and just pour it in the hot skillet)

4 egg whites
1/4C NF cottage cheese
40g oatmeal
dash of cinnamon
dash of vanilla exract
1T ground flax seed
1T wheat germ

Mix in my magic bullet and set in the fridge.
This is the BEST pancake ever!! I also use 1oz(2T) sugar free syrup OR
sugar free coffee syrups that have 0 carbs(I just discovered these)

I'm up at 4:15am to eat and then head to the gym at 5.
Hope that helps.

 

[lunnah]

Hi lunnah~ welcome to EF!!
Here's what I have preworkout.(I get it ready the night before and just pour it in the hot skillet)

4 egg whites
1/4C NF cottage cheese
40g oatmeal
dash of cinnamon
dash of vanilla exract
1T ground flax seed
1T wheat germ

Mix in my magic bullet and set in the fridge.
This is the BEST pancake ever!! I also use 1oz(2T) sugar free syrup OR
sugar free coffee syrups that have 0 carbs(I just discovered these)

I'm up at 4:15am to eat and then head to the gym at 5.
Hope that helps.

made me hungry thanks

 

[lunnah]

Great! when you do have the time, have the oatmeal.
Meanwhile, pre-workout, have 3 egg whites and a slice of ezekiel bread. A shake with 1/2 banana is good as well, but you're having a shake post work out and I believe one shake a day suffice. Better have whole foods.

If you have at least 45 minutes before training, then have 1/2 the portion of oatmeal and the eggs. You should have something to eat before lifting.
I hope this helps!

Thank you thandie, it does help.

 

[lunnah]

I went this monring for the turbo class, but only did 20 min, decided to do some abs and that bike thing that you do with your hans (5 min of that).
I took the lipoflame 2 prior and 2 in the am, was going to the shadow boxing class but felt really tired, decided to rest.
My body is sore from lifting yesterday as all the last set i did until i couldn't take it anymore +2
Back to the gym tomorrow morning for a full body work out.
Do you guys think that what i did yesterday was ok?

 

[ironwings]

I went this monring for the turbo class, but only did 20 min, decided to do some abs and that bike thing that you do with your hans (5 min of that).
I took the lipoflame 2 prior and 2 in the am, was going to the shadow boxing class but felt really tired, decided to rest.
My body is sore from lifting yesterday as all the last set i did until i couldn't take it anymore +2
Back to the gym tomorrow morning for a full body work out.
Do you guys think that what i did yesterday was ok?

How long did that workout take you? It was extremely high volume!

 

[mommalu]

made me hungry thanks

This is SO yummy!!
http://i19.photobucket.com/albums/b181/mcldml811/proteinpancake.jpg

 

[lunnah]

How long did that workout take you? It was extremely high volume!

I am not sure, i was soo focused on the exercises, but maybe a bit over 1 hour????
I wasn't sure what to do, wanted to hit as many muscle as possible
I am still sore but will go back today, i was going to do the same thing but now i don't know if i should...

 

[lunnah]

This is SO yummy!!
http://i19.photobucket.com/albums/b181/mcldml811/proteinpancake.jpg

I am making it tomorrow morning, let you know how it was, hummmmmmmmmmmmmm can't wait

 

[lunnah]

I just came back from the gym, can still fell my arms and legs shaking.
This was my work out today

5m of threadmill ( 6.0 incline 3.5 speed)

alternate
squat smythe 1x20 2 x12
lunges db 3x10 ( 10lbs each hand)

alternate
chest press 1x20 2x10 (8lbs each hand)
shoulder press 3x20 (8lbs each hand)

triceps press 3x12 ( 12.5lb 17.5lb 15lb)

cable ext 1x10 2x15 (20lbs)

cardio again 12 min 3 min 6.0 incline 3.5 speed
3 min 9.0 incline 3.5 speed
3 min 12.0 incline 3.5 speed
2 min 0 incline 4.2 speed
1 m 0 incline 5.5 speed


I had 2 lipoflame before.

Plan on doing cardio later today again, how long do you guys suggest i do for, to be effective?

 

[mommalu]

I just came back from the gym, can still fell my arms and legs shaking.
This was my work out today

5m of threadmill ( 6.0 incline 3.5 speed)

alternate
squat smythe 1x20 2 x12
lunges db 3x10 ( 10lbs each hand)

alternate
chest press 1x20 2x10 (8lbs each hand)
shoulder press 3x20 (8lbs each hand)

triceps press 3x12 ( 12.5lb 17.5lb 15lb)

cable ext 1x10 2x15 (20lbs)

cardio again 12 min 3 min 6.0 incline 3.5 speed
3 min 9.0 incline 3.5 speed
3 min 12.0 incline 3.5 speed
2 min 0 incline 4.2 speed
1 m 0 incline 5.5 speed


I had 2 lipoflame before.

Plan on doing cardio later today again, how long do you guys suggest i do for, to be effective?

I do 20 min of HIIT "after" my lift. Then on non lifting days I do "light" cardio. Just high enough to stay in my fat burning zone.

Also~ make sure you eat right after your workouts.