Necia Back In Effect Log

[necia]

Sat July 9th

Supps: 1 Lipo-6, 1 multi vitamin

Meal 1:
3 EGG WHITES, 1 WHOLE EGG, 1/2 CUP NF COTTAGE CHEESE, 1/2 CUP OF OATS.

Supps: 1 Lipo-6

Meal 2:
1 Serving Seven Grain Bread
1 Serving Solid White Albacore Tuna
1T of Mustard
2 Servings of Frozen Brocolli Spears(about 4)
1 Serving of Reduced Fat Cheddar Cheese
1 Medium Peach

Meal 3:
8 oz water
1.5 scoops Syntrax Nectar Apple

Meal 4:
1 Bag of Spring Mix
1 Cup of Diced Chicken Breast
5T Newman's Own Sesame Ginger Dressing(slowly weaning myself down)

Meal 5:
8oz skim milk
2 scoops of ON Anabolic Milk Protein (returning this tomorrow, after making, and sipping, and thoroughly enjoying, I thoroughly read label, and it's way too much fat in it)
1T All Natural Crunchy Almond Butter

Totals: 1655 calories
Fat: 30% Carbs: 25% Protein: 45%

 

[necia]

Sunday July 10th

Supps: 2 Lipo-6
Goals for Today: Abs & Shoulders

Meal 1:
3 egg whites
1 egg yolk
1/2 cup NF cottage cheese
1/2 cup of oats


Meal 2:
8 oz Water
1.5 scoops of Syntrax Nectar

Supps: 2 Lipo-6

Meal 3:
1 oz almonds

Workout: Abs/Shoulders/Biceps
Crunches (no weight) 100
Bicycles 2x15
Oblique Crunches 1x20 each side
Pelvic Thrusts 3x12
Plank 2x30 seconds
Shoulder Press 12x8 12x8 12x8
Upright Row 12x8 12x8 12x8
Front Laterals 12x8 12x8 12x8
Side Laterals 12x8 12x8 12x8 (singles)
Bicep Curls 12x8 12x8 12x8 (single, double, single)
Hammer Curls 12x8 12x8 12x8 (alternating)
Incline Curls 12x8 12x8 12x8

Supps: 1 Multi Vitamin

Meal 4:
2 chicken thighs pan seared with bone in it (about 6 ozs)
1 frozen package whole leaf spinach w/pinch of salt & nutmeg

Totals:
Calories: 1178
Fat: 22% Carbs: 25% Protein: 54%

 

[necia]

Sunday July 10th

Supps: 2 Lipo-6
Goals for Today: Abs & Shoulders

Meal 1:
3 egg whites
1 egg yolk
1/2 cup NF cottage cheese
1/2 cup of oats


Meal 2:
8 oz Water
1.5 scoops of Syntrax Nectar

Supps: 2 Lipo-6

Meal 3:
1 oz almonds

Workout: Abs/Shoulders/Biceps
Crunches (no weight) 100
Bicycles 2x15
Oblique Crunches 1x20 each side
Pelvic Thrusts 3x12
Plank 2x30 seconds
Shoulder Press 12x8 12x8 12x8
Upright Row 12x8 12x8 12x8
Front Laterals 12x8 12x8 12x8
Side Laterals 12x8 12x8 12x8 (singles)
Bicep Curls 12x8 12x8 12x8 (single, double, single)
Hammer Curls 12x8 12x8 12x8 (alternating)
Incline Curls 12x8 12x8 12x8

Supps: 1 Multi Vitamin

Meal 4:
2 chicken thighs pan seared with bone in it (about 6 ozs)
1 frozen package whole leaf spinach w/pinch of salt & nutmeg

Meal 5:
4 oz skim milk
6 oz water
2 scoops (1 serving) On Anabolic Milk Protein - Chocolate
1T All Natural Almond Butter

End of day Totals:
Calories: 1651
Fat: 31% Carbs: 22% Protein: 48%

Note: Just took the Anabolic Protein back. Was wayyyyyyyyy too fattening, and I was enjoying wayyyyyyyyy too much. Looking forward to see how much my daily % of fat lowers.

 

[necia]

Monday July 11th

Goals: Cardio HIIT on Ellyptical or Treadmill. Weight training tonight: Lower Body.

Supps: 2 Lipo-6

Meal 1:
1 cup of Kashi Go Lean Crunch Cereal
1 cup of Skim Milk

Meal 2:
3 egg whites
1 egg yolk
1/2 cup NF cottage cheese
1/2 cup old fashioned oats

Supps: 2 Lipo-6

Cardio Workout
HIIT on Ellyptical
10 minute warm-up Level 4 Hill Program
30 seconds, 1 minute Level 8 (10 cycles)
5 minute cool down Level 4

Meal 3:
8 oz water
1 scoop Syntrax Nectar

Meal 4:
1 Bag of Spring Mix Salad
4oz Bumble Bee Pink Salmon
4T Newman's Own Light Sesame Ginger Dressing
Medium Apple


Meal 5:
1 oz Almonds
Totals:
Calories: 1034
Fat: 15% Carbs: 42% Protein: 43%

 

[treilin]

Good job! Way to keep at it!!!!

 

[necia]

Monday July 11th

Goals: Cardio HIIT on Ellyptical or Treadmill. Weight training tonight: Lower Body.

Supps: 2 Lipo-6

Meal 1:
1 cup of Kashi Go Lean Crunch Cereal
1 cup of Skim Milk

Meal 2:
3 egg whites
1 egg yolk
1/2 cup NF cottage cheese
1/2 cup old fashioned oats

Supps: 2 Lipo-6

Cardio Workout
HIIT on Ellyptical
10 minute warm-up Level 4 Hill Program
30 seconds, 1 minute Level 8 (10 cycles)
5 minute cool down Level 4

Meal 3:
8 oz water
1 scoop Syntrax Nectar

Meal 4:
1 Bag of Spring Mix Salad
4oz Bumble Bee Pink Salmon
4T Newman's Own Light Sesame Ginger Dressing
Medium Apple


Meal 5:
1 oz Almonds

Meal 6:
1 Hambuger Bun
1 Garden Burger
1 Slice of Cheese
Ketchup

Supps: 1 Multi-Vitamin

Meal 7:
8 oz water
Ice
MHP Protein Blend

Totals:
Calories: 1574
Fat: 25% Carbs: 36% Protein: 39%

Never did do the lifting portion of today's girls. Will work it in tomorrow.

Necia

 

[necia]

Tuesday July 12th

Goals: Lower Body Weight Training

Supps: 2 Lipo-6

Meal 1:
3 egg whites
1 egg yolk
1/2 cup NF cottage cheese
1/2 raw oats

Meal 2:
1 Bag of Spring Mix
1.5 cup grilled chicken diced
4T of Newman's Own Light Dressing

Meal 3:
1 Medium Peach
1 oz Almonds

 

[necia]

Tuesday July 12th

Goals: Lower Body Weight Training

Supps: 2 Lipo-6

Meal 1:
3 egg whites
1 egg yolk
1/2 cup NF cottage cheese
1/2 raw oats

Meal 2:
1 Bag of Spring Mix
1.5 cup grilled chicken diced
4T of Newman's Own Light Dressing

Meal 3:
1 Medium Peach
1 oz Almonds

Meal 4:
1 Garden Burger
1 Slice of Cheese
1 Hamburger Bun
2t Ketchup

Meal 5:
4 oz Milk
4 oz Water
1 serving MHP Probolic Muscle Feeder
1T All Natural Almond Butter

Supps: 30 minutes before Meal 2
2 Lipo-6, 1 Multi

Totals:
CaloriesL 1513
Fat: 32% Carbs: 27% Pro: 42%

 

[*Bunny*]

Totals:
CaloriesL 1513
Fat: 32% Carbs: 27% Pro: 42%

Those #'s looking pretty good Necia... How is your energy these days? Are you feeling hungry, tired, energetic, full, satisfied, etc?

 

[necia]

Wed July 13th

Supps: 2 Lipo-6

Meal 1:
3 egg whites
1 egg yolk
1/2 cup oats
1/2 cup NF cottage cheese

Supps: 2 Lipo-6

Meal 2:
1 Bag of Spring Mix
4 oz Pink Salmon in pouch
4T Newman's Own Light Ginger Sesame
1 Medium Peach

Supps: 2 Lipo-6

Meal 3:
8 oz Water
1.5 scoops of Syntrax Nectar Apple

Meal 4:
1 oz Almonds (a lil less as my son snuck into my bag)

Supps: 1 Multi-Vitamin

Meal 5:
8 oz Water
1 serving MHP Probolic Muscle Feeder
1T Natural Almond Butter

Totals:
Calories:1163
Fat: 31% Carbs: 22% Pro: 46%

Comments: OMG, these Lipo-6 are definitly suppressing my appetite. I didn't eat enough today. I didn't realize it until it was 4 in the morning (next day) and I was starving. It was way too late to eat anything, so I went back to bed. Normally the muscle feeder lasts me through the night, and I actually wake up full. Will do a much better job of eating today. Time for me to set the alarm on my cell phone, cause this is ridiculous.