Mommalu's Transfirmation Journal

[ironwings]

mommalu - I think you'd like needto's bars. They come as a pack of ingredients so that you can make the bars yourself - sounds right up your alley! And, they are healthier than your store bought products.

 

[mommalu]

I also have a recipe for homemade protein bars from a "clean eating" magazine.
It's protein powder, ANPB & I believe honey. I can't find the recipe right now.
Trust me, I'd rather eat whole foods!!
I don't eat them very often but I was in a pinch.

 

[mommalu]

Here's the recipe that I found
Please let me know how these stand up to "healthy"

Peanut Butter "fudge" bars
4 scoops chocolate protein powder
2/3 C flax meal
4T ANPB
1/4C water
* Stevia to taste

Mix all ing. in a large bowl & stir. If sweetener is desired, add to taste.
At first, it may seem like it's not enough water. Keep stirring as it will become a sticky blob of dough. Add 1T water at a time if needed.

Divide the mixture into 4 equal portions & place in separate pieces if plastic wrap, shaping them into bars.

Nutrients per bar:
Calories 284 Total fat 15g saturated fat 2g monounsaturated fat 4g polyunsaturated fat 2g carbs 11.5g fiber 6.5g sugars 2g protein 29g


These were in my clean eating magazine. What do you think??

 

[localgirl]

sounds delicious!
Probably a great replacement for your post workout shake? though the fat content seems rather high..
maybe you could split it in half?

 

[needtogetaas]

sounds delicious!
Probably a great replacement for your post workout shake? though the fat content seems rather high..
maybe you could split it in half?

Recipies - Needtobuildmuscle Board

 

[mommalu]

sounds delicious!
Probably a great replacement for your post workout shake? though the fat content seems rather high..
maybe you could split it in half?

Yes~ they are rather huge. I bet you could easily make 6 out of them to reduce the fat content.

Wednesday Dec 31st Happy New Year's Eve
LEGS
Walking lunges as a warm up(2X the length of the gym& back)
Walking lunges w/15# DB 3 sets
Leg Press 10x90 8x90 8x90
Weighted squats 12x25 12x25 8x25
Sumo squats 15x25 17x25 17x25 12x25
Deadlifts 4 with bar + 2 25's(95?) 5 4 not sure that I like these.
Leg extention 12x60 11x50 11x50
Leg curl 15x40 10x40 5x50
seated leg curl 15x30 12x40 8x50

Stationary bike for 20 min\Abs & stretching
Meal 1 ½C oatmeal 2 egg whites
Meal 2 creadrive/glutamine/protein shake
Meal 3 Brown rice w/ground turkey(added some salsa)
snack: Apple
Meal 4 HUGE salad w/½ an avocado, 2 oz blue cheese crumbles, 5 green olives & vinegar / 2 pork ribs
Meal 5 1 banana W/ ANPB

 

[Thandie]

Yes~ they are rather huge. I bet you could easily make 6 out of them to reduce the fat content.

Wednesday Dec 31st Happy New Year's Eve
LEGS
Walking lunges as a warm up(2X the length of the gym& back)
Walking lunges w/15# DB 3 sets
Leg Press 10x90 8x90 8x90
Weighted squats 12x25 12x25 8x25
Sumo squats 15x25 17x25 17x25 12x25
Deadlifts 4 with bar + 2 25's(95?) 5 4 not sure that I like these.
Leg extention 12x60 11x50 11x50
Leg curl 15x40 10x40 5x50
seated leg curl 15x30 12x40 8x50

Stationary bike for 20 min\Abs & stretching
Meal 1 ½C oatmeal 2 egg whites
Meal 2 creadrive/glutamine/protein shake
Meal 3 Brown rice w/ground turkey(added some salsa)
snack: Apple
Meal 4 HUGE salad w/½ an avocado, 2 oz blue cheese crumbles, 5 green olives & vinegar / 2 pork ribs
Meal 5 1 banana W/ ANPB

Looking good!
The sumo deads are for the lower back, so do them when doing back.
You don't have to do both leg curl and seated curls. Just chose one. The dead lifts are to strech your hamstrings. Once you do them correctly, you can incorporate them with the stiff leg. It takes time to get use to. You were probably using your back on those.

Avocados are great and I include them in my salad daily, but 1/2 of an avocado is about 15g of fat. Remember to count every little thing you eat. Don't guess, because you'll consume more/less then you think you do. I know is a hastle, but that's how you'll get to your goals consistently, or you'll find yourself losing a 2 lbs, then gaining 4 lbs, etc.

 

[mommalu]

Happy New Year All!!

 

[mommalu]

Friday Jan 2, 2009
Shoulders/Back/Bi's
DB shoulder press 4x30 6x25 6x20 8x20
BB upright row 10x30 12x30 6x40
Front Raise 12x10 12x10 8x12½
Reverse Flyes 12x7½ 12x7½ 12x7½
Cable rope rear delt row 15x25 12x40 10x40
Seated one arm cable row 10x25 8x25 8x25
Bent over BB row 10x40 10x40 10x40
Wide grip lat pulldown 10x55 12x55 12x55
BB curl 8x30 8x30 8x30
Incline DB curl 3 sets of 8x12½
One arm cable curl 6x10 8x10 8x10
20 min on the crossramp
abs/stretching

Meal 1 (4:35am) 3 egg whites with ½C oats made into a pancake w/1T SF syrup
Meal 2(post workout) 1scoop creadrive 1tsp glutamine
Meal 3(12pm) Turkey chili
So far 64oz water & 2 huge cups of green tea
Meal 4 Shrimp w/sweet potato & Grilled zuccini
Meal 5 Huge salad w/1T blue cheese crumbles & vinegar

Getting rid of the creadrive as there are WAY to many carbs in it.
PS~ My son was just hired at GNC Whoo hoo!!

 

[mommalu]

Monday Jan 5th 2009
Chest/Tri's

DB Bench Press 10x30 6x30 8x25 7x25
DB Incline Flys 8x15 10x15 10x15
Pushups 8 15 15
Cable Crossovers 12x10 8x15 8x15
Dips between 2 benches feet up w/15# wt in lap 8 7 9(no wt)
Skull crushers 8x40 10x30 10x30
Overhead cable extension w/straight bar 12x30 12x30 8x35
Kickbacks 12x15 12x15 8x17½

20Min stationary bike
abs/stretching

Meal 1 3egg whites,½C oats ,1T ground flax seed, ½C fat free cottage cheese
made into a pancake(yummmy) w/1T Polaner all fruit spread
Meal 2 1½scoops vanilla protein w/5g glutamine
Meal 3 2 egg whites,1 egg, 1T miracle whip(egg salad) on a flatout wrap
Meal 4 2T ANPB on 1½ slices Multigrain bread
Meal 5 4oz chicken breast, 1C broccoli
Meal 6 4oz Salmon with grilled zucchini, 1/4 green pepper
Daily vitamins

Got my 10# box of Whey protein in the mail today. Can't wait to try it.
60/40 Concentrate/isolate