Mommalu's Transfirmation Journal

[mommalu]

Thursday Dec 18th
BACK
Pull ups(feet on floor pulling up to bar) 4 sets of 10
Lateral Pull down 8x70 10x70 8x70
Low rows 10x70 10x70 12x70
Face pulls 12x25 15x25 12x25

Abs
10 min stairstepper/10 min stationary bike
My legs are SO SORE from yesterdays workout.

Meal 1 2 egg whites/1 egg scrambled ½C steel cut oats w/1/4C skim milk
Meal 2 EAS protein shake(post workout)
Meal 3 grilled shrimp/Havana rice salad/steamed broccoli
Meal 4 1C Nonfat plain yogurt w/½C pomegranate seeds
Meal 5 (will be) Shrimp stir fry
http://i19.photobucket.com/albums/b181/mcldml811/ShrimpStirfry003.jpg

 

[*ebony*]

Ok, Mommalu,
As I said, you'll be bored with my food:

#1 3 scrambled eggs, 1 yolk
1/3 cup oatmeal.
1 large cup of green tea with stevia and cloves.

#2 Protein drink with lots of stuff in it.
#3 Breast of chicken with a Salad and avocado.
#4 Chichen with 1/2 cup of rice (or 1/3) depending on macros and vegetables.
#5 1/2 cup of organic yams.
#6 Chilean sea bass with Brussels sprouts or couscous or mixed roasted veggies or portobello mushrooms or asparagus, or....
#7 Casein Protein drink.

The main body is the same. I love oats, brown rice and organic yams. love chicken, have beef once every 2 or 3 months. Love salmon, but depends how much fat I've had all day. It's 8 g for 4oz of wild salmon. I don't eat farm raised. Red snapper, lobster, salmon, chilean sea bass are my fav fish. For sashimi, tuna, yellowtail, bass and quite a few others.

I'm very particular and very specific with my food. I Eat 90% organic, the rest is because I can't get it. I don't put any junk in my body either. It's really very simple, but for some people is not.
Lots of green tea and as you know struggling with the water again. I'm usually good for comp because I have to, but once I'm done, I slack big time.

I'll pm you the rest. Don't want to clog your thread.

Thandie, do you have this right before bed. there are contradicting views concerning Casein. basically that its great to help your muscles repair better, faster, ect. but its also a great way to keep those love handles intact. that is if taken before bed. what do you think? i usually don't take anything before bed, maybe some warm tea to help sooth me but nothing in terms of protein, not evan whey.

 

[mommalu]

Thandie, do you have this right before bed. there are contradicting views concerning Casein. basically that its great to help your muscles repair better, faster, ect. but its also a great way to keep those love handles intact. that is if taken before bed. what do you think? i usually don't take anything before bed, maybe some warm tea to help sooth me but nothing in terms of protein, not evan whey.

I have been researching Casein Protein and they all say to take first thing in the morning and right before bed. Have not read about love handles.I'd hate to get them if I started taking this.
Yikes!!

 

[Thandie]

Thandie, do you have this right before bed. there are contradicting views concerning Casein. basically that its great to help your muscles repair better, faster, ect. but its also a great way to keep those love handles intact. that is if taken before bed. what do you think? i usually don't take anything before bed, maybe some warm tea to help sooth me but nothing in terms of protein, not evan whey.

It's all about how much food you're consuming or your macros. I only have casein pp at night when I'm getting 150g of protein. If I'm getting less calories, the casein goes or I'll have to cut a meal during the day, which I won't do.
I don't have the same macros all the time. For a while I was having 300g of carbs, but I can't do it anymore bc my weight was going up rapidly. Now I'm up to 150-175c in order to stay where I am. I also took out the yolk. So, if you were getting handles is because you were getting too many calories.

Your body doesn't require the same amount of calories all the time. Depending how fast your metabolism is. 300g c was the most I ever had. I was shock I could do that, but I also knew that it was going to end soon, and it did!

 

[mommalu]

Friday Dec 19th
Shoulders/Bi's
Shoulder press 8x22½ 8x22½ 8x22½
Side raise 10x10 10x10 10x10
Front raise 10x10 15x10 12x10
Mid point 10x15 12x15 15x15
Bicep Curl w/BB 10x40 7x40 8x30
Concentration curls 8x15 8x15 8x15(last 2 were with assistance)
Cable bicep curl 8x15 15x15 12x20
Hammer curl 8x12½ 8x12½ 8x12½

HIIT on TM for 20 min
2 min warm up
45 sec sprint @9.5
1 min walk @ 3
30 sec sprint @9.5
1 min walk @ 3
20 min total
ABS/stretching
Meal 1 3 egg whites ½C oatmeal tea 1 tsp glutamine
Meal 2 Protein shake
Meal 3 chicken breast/sweet potato
Meal 4 Broccoli,cauliflower,carrots w/chicken breast & 1 oz blue cheese crumbles
Meal 5 Protein bar(I worked late)
Meal 6 1 oz nuts/ 2 persimmons

 

[mommalu]

Happy Sunday Everyone...

I came here 4 weeks ago to learn the basics of losing body fat and getting back to the basics of weight lifting. I started my journal as a guide for myself to track my progress and my accomplishments. Today I made a HUGE accomplishment on my journey.
Not only is it my 10 years of sobriety~ I also thought I'd step on the scale to see how far I have come. I felt super tight and thin(for the first time in my life) I stepped on and what I saw put tears of joy in my eyes. 127.5 I have lost 4 pounds since I started my journey and have gained such GREAT knowledge from my good friend "Thandie" who has helped me every step of the way and has been there to always answer my questions.
I realize that omitting cabs from my plate after 2pm have also helped in my weight loss. I now eat only protein & veggies. I post many photo's of my dinners that are quick & easy.
It hasn't been easy but once you pass that threshold, it gets allot easier. To me, the key to success is to Journal and to never give up. If you have questions, or just don't understand.....ASK!!! Don't give up!!

Thanks again Thandie for your amazing support!!

 

[Thandie]

Happy Sunday Everyone...

I came here 4 weeks ago to learn the basics of losing body fat and getting back to the basics of weight lifting. I started my journal as a guide for myself to track my progress and my accomplishments. Today I made a HUGE accomplishment on my journey.
Not only is it my 10 years of sobriety~ I also thought I'd step on the scale to see how far I have come. I felt super tight and thin(for the first time in my life) I stepped on and what I saw put tears of joy in my eyes. 127.5 I have lost 4 pounds since I started my journey and have gained such GREAT knowledge from my good friend "Thandie" who has helped me every step of the way and has been there to always answer my questions.
I realize that omitting cabs from my plate after 2pm have also helped in my weight loss. I now eat only protein & veggies. I post many photo's of my dinners that are quick & easy.
It hasn't been easy but once you pass that threshold, it gets allot easier. To me, the key to success is to Journal and to never give up. If you have questions, or just don't understand.....ASK!!! Don't give up!!

Thanks again Thandie for your amazing support!!

Mommalu, First of all, CONGRATULATIONS on 10 years of sobriety!!!
You have done all the work as I have said. You were ready to take the next step and it's really a joy helping you because you really want to go farward and get better and better. You have lost 80lbs and have been sober for 10 years. That's no small feat and You're an inspiration to everyone!. I thank you for your acknowledgement because sometimes I wonder if I'm making a difference here at EF and sometimes want to give up, but I see I'm making a difference.
BTW, It might appear that I'm helping you, but you are helping me as well. You're an amazing human being; don't think I haven't noticed. And you cook terrific food..

I'm very proud of you!

 

[mommalu]

Despite the snowstorm we had yesterday that dumped 8" of snow on us, my car wouldn't start this morning because of the below zero temps were having, my son came to the rescue and drove us to the gym. Normally I don't workout at the gym on the weekends but felt so good today that I wanted to go.
Chest/Tri's
DB bench press 12x25 8x30(last 2 with assistance) 6x30(last 2 w/assistance)
DB Incline w/twist 8x20 8x20 6x20
Pushups 15 16 18
Pec Fly's 8x15 8x15 8x15(these were tough)
Tricep extentions (V bar)15x25 12x30 6x35 15x25
Kickbacks 10x12½x3 sets
Overhead cable extention 8x25x3 sets
Dips(between 2 benches feet off the floor) 10 8 w/10# wt on lap 8
5 min cool down on the bike

 

[ironwings]

Happy Sunday Everyone...

I came here 4 weeks ago to learn the basics of losing body fat and getting back to the basics of weight lifting. I started my journal as a guide for myself to track my progress and my accomplishments. Today I made a HUGE accomplishment on my journey.
Not only is it my 10 years of sobriety~ I also thought I'd step on the scale to see how far I have come. I felt super tight and thin(for the first time in my life) I stepped on and what I saw put tears of joy in my eyes. 127.5 I have lost 4 pounds since I started my journey and have gained such GREAT knowledge from my good friend "Thandie" who has helped me every step of the way and has been there to always answer my questions.
I realize that omitting cabs from my plate after 2pm have also helped in my weight loss. I now eat only protein & veggies. I post many photo's of my dinners that are quick & easy.
It hasn't been easy but once you pass that threshold, it gets allot easier. To me, the key to success is to Journal and to never give up. If you have questions, or just don't understand.....ASK!!! Don't give up!!

Thanks again Thandie for your amazing support!!

CONGRATS!!! I know that feels amazing!

Isn't Thandie great?

Thanks for always sharing with us - keep it up!

 

[mommalu]

CONGRATS!!! I know that feels amazing!

Isn't Thandie great?

Thanks for always sharing with us - keep it up!

Yes, Thandie is amazing!!
As long as I'm here, I will always journal. It keeps me accountable.
Monday Dec 22nd
BACK
Widegrip lat pulldowns 5x85 6x70 8x70 12x55
One arm row 10x25 10x25 8x35
Underhand cable pulldowns 8x30 8x30 10x20
Incline DB bench pull 10x12½x3 sets
Bentover BB row 10x20 15x30 15x40 12x40
One arm DB rows 12x20 10x22½ 10x25
Back extentions 3 sets of 8
Stairclimber 10min Recumbent bike 10 min
stretching/abs

Meal 1 ½C oatmeal w/½C skim milk 1 scoop whey, tea
Meal 2 PWO shake
Meal 3 Grilled veggies w/shrimp sweet potato
Meal 4 grapes
Meal 5 Nappa with shrimp
Meal 6 1C cottage cheese w/grapes