How am I doing???

[Cat_In_LA]

Sun - Fri
1) am post cardio 3/4 C cream of wheat or oatmeal w/splenda &
6 egg whites (7:15am) (Or high fiber cereal with ff milk w/eggs)

2) L/F cottage cheese (1/2 cup?), low GI fruit (10:15am)

3) 4oz ckn or turkey w/ brown rice & 10 almonds & veggies. (1:15pm)

4) 4 egg whites & grapefruit (4:15pm) (too late for grapefruit?)

5) 4oz ckn or turk or fish w/veggies or salad w1 tbsp olive oil & vinegar (7:15pm) (Or salad w/oil, vinegar, salsa (clean) & Lf cottage cheese)

6) post lifting protein shake (10:15pm)

sleep around 11:30pm

Exercising:
M & Th upper body free weights - as heavy as I can handle
T & Fri lower body free weights & squats, etc.
3x12 reps each

Cardio 30 min/day - HR about 170 bpm 6 days/wk

So this is basically what I am doing now. I hope I've worked out most of the kinks. I have green beans & protein bars in the car - bars for absolute emergencies only. I also have a soy protein shake mix that has 25g protein, no sugars in it that I may substitute sometimes. Also 8oz pure purple grape juice/day for my heart health. And vitamins. Oh, are beans good? Like garbanzo beans?

Am I missing anything??

Thanks in advance for your thoughts!
Cat

 

[Daisy_Girl]

Looks pretty good. I bet you are really going to start seeing results. IF you hit a plateau, you'll want to lose soem of the fruit, but I would keep it in until then.

Garbanzo beans are fine, and a good addition to salads.....same with kidney beans, black beans. They are a good sources of fiber, vitamins/minerals, complex carbs and protein.

I would think about reducing cardio though. Maybe do 3 days a week of moderate intensity 30 min, 2 days a week of HIIT and 2 days no cardio. One day of REST from everything.

 

[Cat_In_LA]

Looks pretty good. I bet you are really going to start seeing results. IF you hit a plateau, you'll want to lose soem of the fruit, but I would keep it in until then.

Garbanzo beans are fine, and a good addition to salads.....same with kidney beans, black beans. They are a good sources of fiber, vitamins/minerals, complex carbs and protein.

I would think about reducing cardio though. Maybe do 3 days a week of moderate intensity 30 min, 2 days a week of HIIT and 2 days no cardio. One day of REST from everything.

Thanks Daisy! I'll put your advice to good use starting tomorrow!!!
I love adding beans to salads & am glad to hear that is ok. I am really starting to get my bearings with this whole new way of life. The biggest problem I have is always remembering to eat every 2-3 hrs. Today I forgot & went several hours until the lightbulb came on in my head!

Oh & I'm taking 1 tbsp of omega 3 flax oil per day.

Also, if I am having cold cereal (hi fiber no sugar) with splenda should I use ff milk or a soy milk/rice milk? I saw another post where you were saying that milk=sugar. Any thoughts???

I want you to know that I really appreciate all the advice & encouragement you have been giving me. It means a lot to me.

Smiles,
Cat

 

[Cat_In_LA]

Hit a small bump in the road yesterday with my eating but I have decided to count that as my cheat day instead of Sat. Sat I'll eat clean & I am not beating myself up.

I am sooo sore...but it feels great! For lower body I have been doing squats, modified lunges (with my front foot on a step about 6 in high so that my knee doesn't hurt when I do them), & SLDL. I also climb 45 stairs at least 6-8 times/day by default (you have to climb them to get to the front door at work, then there are more inside the house).

For upper I have been doing shoulders (front, back & side & milirary press) triceps, biceps, & back.

Anything I'm missing? I am lifting as heavy as I can for 3 sets of 12 each.

Also what do you think about the milk for cereal from my last post on this thread??

Thanks & Smiles,
Cat

 

[Daisy_Girl]

What about Chest? Pushups are an AWESOME exercise. Plus, they help build core strength.

Milk....I am not keen on dairy at all when cutting. BUT, that said, if it helps keep you sane and you really enjoy it, then I would keep it for now. It is something that you will have to cut out later when/if you hit a plauteau. But keep it in the AM, do not have it later in the day.

 

[Cat_In_LA]

I can live without it, but I have been alternating my oatmeal with cold cereal that is high in fiber & that is where the milk comes into play. Do you think soy or rice milk would be a better choice than ff milk?

I forgot I did do chest last week. I did a bench press but i didn;t think about the push ups. I suck at those, which is probably why I didn't think of them. LOL I guess I'll start with the bent knee type & work up from there.

Thanks!
Cat