Gymgurl's Log.....yes again...

[Gymgurl]

I have noticed that just in this short time posting and keeping track of my food that I tend to eat very low calorie and have for a yr or so......not good....so I am forcing myself on somedays to eat not matter what...thanks for everything!

 

[Gymgurl]

June 7th

Rooled Oats/fresh raspberries

chicken
lettuce
low carb dressing

peanuts venidng machine @ work


Chicken


1269 Calories
fat 58g 43%
carb 99g 26%
prot.94g 31%


1 gallon water


leg still stinks....no work today just PT

 

[pintoca]

The fat on that day definitely came from the peanuts, remember that at 600 cals/100 grs they add up quickly. Is there a wy you can take a chicken breast sammich with you to work and eat it quickly wheny you get the pawn of hunger? A bar is not ideal, since it has too many carbs, but a breast in a quaility whole grain bread would be good.

Try to keep the fats at about 30% of daily cal intake (as a max level)... if you are lacking cals during the day, fill them in with some lean protein (a can tuna or a chicken breast) and some quality carbs (a glass of oats, even if instant, a good bread, or some veggies).

Fats are ok, but so caloric dense that they add up too quickly. As long as you don't mix them with your carbs you will be OK.

Come on girl, push for those 1500 cals/day...

 

[Gymgurl]

June 27th

Okay back to somewhat working out ...done with PT for the Knee and can now do a little bit.....

30 Min eliptical...2 rest and 2 incline

Leg Press
30 pounds both legs
15 pounds bad leg
50 pounds goog leg......LOL

squat/ball on wall
3 set of 10

Cable/leg...bad leg stable and 40 pounds kickbacks and to the side Keeping bad leg stable the whole time

strech calves, hams and glutes real good

Iced knee after work out

Breakfast:
rolled oats 1/2 cup
1/4 cup milk/water
2 tbs. flax seed

Pwo shake

 

[Gymgurl]

July 19

30 min eliptical....315 cal

concentration curls against exercsie ball
3 sets of 15
with a set of 20 crunches inbetween sets

one arm cable curl
3 sets of 30

cable straightbar curl
3 sets of 60

db chest press w/ twist on ball
3 sets of 25
w/a set of 20 obl crunches inbetween sets

DB flys on ball 10 pounds
3 sets of 15 with a set of crunches in between

3 sets of pushups to failure

MOwed the yard..front and back...lol does that count lol



rolled oats
ff milk
blueberries

pwo shake

tuna
salad
ff dressing

3 eggs
slice lf cheese

soynuts

1424 cals
49g fat
100g carbs
146 pro

 

[Gymgurl]

Okay tomorrow back to posting diet and exercise...but was on vacation and eat great nothing but good stuff!!

 

[Gymgurl]

Aug 1

35 min on eliptical.....390 cals

Legs (recovering from a knee injury)

Smith Machine squats (still can't even squat the free weight bar)
3 sets 35 pounds

Calf raises smith machine standing
3 sets 75 pounds

squat press
3 sets 105 pounds



Aug 2..

35 min eliptical ..392 cals

Hammer curls
3 sets 15 pounds

Preacher curls
3 sets 38 pounds
(if the bar weights 18# can't remeber)

Cable bicep one handed
3 sets 37.5 pounds

Cable rows sitting
3 sets 125 pounds

Lateral pull down
3 sets 110 pounds


Aug 3....

weight 2 pounds less

35 min on eliptical ....392 cals

cable crossovers
3 sets 50 pounds

db chest press w/ twist
3 sets 20 pounds w/ 20 crunches in between sets

cybex fly machine
3 sets 25


Dips assit
3 sets of 10

cable rope/tris
3 sets 75(1 set), 2 sets 62.5 pounds

overhead tris db
3 sets 20 pounds

ab machine
3 sets 55 pounds

 

[Gymgurl]

Today I am meeting with a trainer to help set up my stuff...little nervous..

 

[Gymgurl]

35:00 eliptical 413 calories on machine

upright rows w/ bar
3 sets 55 pounds

Military press smith machine
3 sets 55 pounds

db shoulder shrugs/rolls
3 sets of 20

 

[Gymgurl]

Taking the day off...my knee keeps poping...so time to ice and relax