Mommalu's Transfirmation Journal

[Thandie]

No worries...I got it!!(2 weeks late might I add) I just wish it would just go away. Anyhoo...
Thanks for letting us know how to double quote. Appreciate that

Today~ Jan 21 LEGS Day

Hack Squat 15x50 15x50 12x70 10x70
Leg Press 15x90 15x90 17x110 10x140
DB Step-ups(20# each hand) 3 sets of 10 on each leg.(they were pretty wobbly when I was done)
Leg Extention 12x60 12x55 12x50 10x60
Leg Curl 8x65 8x50 12x50 10x60
Butt Busters 15x50 15x60 12x70
Sumo Squats(25# DB) 15x25 17x25 17x25

30 min treadmill @ 9 incline 3mph
Stretching/foam roller

Meal 1 Egg white pancake
Meal 2 Protein shake w/5g glutamine
Meal 3 3 egg whites fried w/2oz 93% lean GB with taco seasoning) wrapped in a flatout wrap
Meal 4 Salad w/grilled chicken / cottage cheese fluff
Meal 5 Grilled chicken w 1oz blue cheese crumbles/hot sauce. grilled asparagus spears
Meal 6 Cottage cheese before bed

I was up at Costco tonight and purchased a 3# tub of Whey Protein Isolate for $21 (Chocolate) When should I take this???

Mommalu, Isn't meal #2 a whey shake? I usually have it right after training. Or, if you find yourself without a meal, you can have a shake as a back up.

 

[mommalu]

Mommalu, Isn't meal #2 a whey shake? I usually have it right after training. Or, if you find yourself without a meal, you can have a shake as a back up.

Thandie, Yes, meal 2 is a whey protein shake w/5g of glutamine. I have that right when I get home which takes me about 15-20 min. I then eat a meal 1 hour later.
Am I doing something wrong?

Oh man, my legs are on fire today!!

 

[mommalu]

How have you been progressing Mommalu? Please let us know the changes that you have been experiencing.

I've noticed an amazing increase in strength and also tightness of my skin. My abs are starting to show more definition as well as my arms. Most of my jeans are big in the waist. I have a pair that I have to wear a belt with otherwise they fall down. I know my legs have a long way to go as there was so much fat under there. There will come a day when I will be amazed at my body. It's hard to get pictures because my hubby is usually working/or I'm at work so it's hard to get together.
It's been 8 weeks since I started lifting. Which is one major muscle group a week. I'd really like to lift at least 1 more day of the week. 2 weeks my gym opens, I plan on being there M-F
with S-Sun rest. What do you think??
I'll try and get pictures soon. I promise

 

[mommalu]

Friday Jan 23 Shoulders/Back/Bi's

DB Shoulder Press 15x20 4x30 4x25 8x20
DB Arnold Press 10x20 6x20 8x20
Upright rows 15x30 13x30 6x40
Front Raise w/10# plate 20 20 20
Side Raise 8x10 8x10 8x10 (these kill me) then followed by midpoints
Widegrip lat pulldown 15x55 12x70 12x55
Closegrip pulldown 15x55 13x70 12x55
Seated cable row 15x55 8x70 8x70
Bent over BB Row 8x40 12x30 8x30
Concentration curl 10x15 10x15 10x15
Hammer curl 10x15 10x15 10x15

30 min on treadmill 3.0mph@9 incline
Stretching

Meal 1 Protein pancake
Meal 2 whey protein shake w/5g glutamine
Meal 3 3 egg whites, 2oz gr. turkey 1oz cheese
Meal 4 3/4C brown rice, 3oz salmon, green beans
cottage cheese fluff
snack: 1.5 serving organic tortilla chips
Meal 5 Salad w/1oz chicken, 2 HB egg whites, 1oz cheese
Meal 6 2T ANPB

Like I told thandie, I'll be in Washington DC for a convention Sun-Tues and will not have the kinds of foods that I eat at my fingertips. So, she suggested I pack some things. So...I stopped at the meat market and picked up some turkey jerkey. I'm packing whey protein and a couple oatmeal packets. I know they have coffee makers in the room so I can heat the water in the pot I'm kinda excited to get out of here for a few days. It's below zero again today. YUK!!!
I do know that I'll be hitting the fitness room.

 

[*ebony*]

hey mommalu! so i have been catching up on your journal. was just wonder how you make your protein pancakes?

 

[mommalu]

hey mommalu! so i have been catching up on your journal. was just wonder how you make your protein pancakes?

4 egg whites
40g oats
1/4c non fat cottage cheese(this keeps it moist...thanks thandiefor the tip)
1T ground flax seed
cinnamon
vanilla extract

Blend in my magic bullet and add to hot pan.
I use 1oz(2T=6g carbs) of SF syrup
It's awesome!!!!!

 

[*ebony*]

4 egg whites
40g oats
1/4c non fat cottage cheese(this keeps it moist...thanks thandiefor the tip)
1T ground flax seed
cinnamon
vanilla extract

Blend in my magic bullet and add to hot pan.
I use 1oz(2T=6g carbs) of SF syrup
It's awesome!!!!!

sounds delish! i thought it was going to involve whey or something.

no magic bullet here, but i suppose a regular blender would grind the oats a bit.

 

[mommalu]

sounds delish! i thought it was going to involve whey or something.

no magic bullet here, but i suppose a regular blender would grind the oats a bit.

I usually make it the night before and let it sit in the fridge overnight. I'm up at 4:15am so it's easier to just heat the pan and dump it in. No time in the morning for prep work. A regular blender will work just fine. You have to try it...it's fantastic!!

 

[*ebony*]

i usually make it the night before and let it sit in the fridge overnight. I'm up at 4:15am so it's easier to just heat the pan and dump it in. No time in the morning for prep work. A regular blender will work just fine. You have to try it...it's fantastic!!

omg!!!! 4:15 am!!!

 

[DJ_UFO]

pics?