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T
The Shadow
Guest
necia said:
OR.....SLOW THE TEMPO so that each reps takes 6-7 seconds
Necia's Food and Training Log
- Thread starter necia
- Start date
OR.....SLOW THE TEMPO so that each reps takes 6-7 seconds
necia
New member
7:00 pm - Protein shake, 8 oz water, 1t creatine, 1t glutamine, 2 scoops strawberry whey.
Workout ended at 7:35 pm.
Felt nausous immediately after working out. I know it had something to do with the shake I drank 5 minutes prior to working out. My abs felt like I tried to kill them. Lol. I slowed the tempo down on these sets today and my body is really feeling it. However, it still is time for me to increase the weight.
9:30 pm - 2 handfuls of baby spinach leaves, red wine vinegar, evoo, 2 salmon cakes no breading, made with an egg, red pepper, green pepper, and red onion.
necia said:Wed Mar 9th
8:00 am - 1 SAN TIGHT
9:00 am - Protein Pancake
10:40 am - That pancake didn't do diddly squat for me. So, I just ate half of my lunch. If push comes to shove, I'll order a salad to go with the second half of my chicken wrap as described above.
1:00 pm - 2nd half of diced chicken whole wheat wrap with lettuce, and a lil mayo.
4:00 pm - 8 oz water, 2 scoops whey protein.
7:05 pm
Workout for TodayLegs/Core)
Quads - short lunges to impact the quads as opposed to long lunges which impact the glutes 8/12 8/12 8/12
Hamstrings - SLDL 8/12 8/12 8/12
Quads - Squat 8/12 8/12 8/12
Calves - Double Leg Calf Raise w/Body Bar 12 12 12
Abs - Crunches 20 20 20
Obliques - Side Crunch 20 20 20
Workout ended at 7:35 pm.
Felt nausous immediately after working out. I know it had something to do with the shake I drank 5 minutes prior to working out. My abs felt like I tried to kill them. Lol. I slowed the tempo down on these sets today and my body is really feeling it. However, it still is time for me to increase the weight.
9:30 pm - 2 handfuls of baby spinach leaves, red wine vinegar, evoo, 2 salmon cakes no breading, made with an egg, red pepper, green pepper, and red onion.
necia
New member
Thur March 10th
8:00 am - 1 SAN TIGHT
8 oz water, 2 scoops whey protein, 1/3 cup oat bran
9:30 am - 3 egg whites, 1 whole egg
12:35 pm - 1: 10 pm Cardio workout that used 3 lb weights throughout entire workout. I don't know if I'm going to be able to complete my Shoulder/Arm workout tonight. Might take a day off, and then do it tomorrow, during lunch time followed by HIIT. Ab exercises were wayyyyyyyyyyyyy easier today. I think yesterday's struggles paid off for today.
8:00 am - 1 SAN TIGHT
8 oz water, 2 scoops whey protein, 1/3 cup oat bran
9:30 am - 3 egg whites, 1 whole egg
12:35 pm - 1: 10 pm Cardio workout that used 3 lb weights throughout entire workout. I don't know if I'm going to be able to complete my Shoulder/Arm workout tonight. Might take a day off, and then do it tomorrow, during lunch time followed by HIIT. Ab exercises were wayyyyyyyyyyyyy easier today. I think yesterday's struggles paid off for today.
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T
The Shadow
Guest
keepin mind.....
if insulin levels are elevated---its impossible to burn fat
you need to be doing LONG stride lunges....imo
if insulin levels are elevated---its impossible to burn fat
you need to be doing LONG stride lunges....imo
necia
New member
The Shadow said:
Re: Insulin Levels - I should've had that shake at least 1/2hr BEFORE, correct? 5 minutes prior was pushing it, huh?
Re: Long Stride Lunges
Don't those target the glutes more? I feel it way more in the glutes than the quads. Actually I just did one rep here at work, I feel it both. I will take it back to long stride lunges. Thanks for the info.
Necia
T
The Shadow
Guest
necia said:
yes on the timing
good on thre longer
Remember:
Hams - push from heels
quads - push from toes
necia
New member
Fri March 11th
TGIF.
8:00 am - 1 SAN TIGHT
8 oz water, 2 scoops whey, 1t creatine, 1t glutamine
10:00 am - 3 egg whites, 1 whole egg
Yayy my aunt flow is in town. I was really starting to worry. I thought it would be my great luck that's I'm amped into getting into shape, and the thought of being pregnant again wasn't a great one. I guess the exercise has knocked her off schedule, but I'm damn sure to see her around.
1:30 pm - 6" subway chicken terriyaki on wheat, cuke, pickles, lettuce, tomatoes, onions, terriyaki sauce.
TGIF.
8:00 am - 1 SAN TIGHT
8 oz water, 2 scoops whey, 1t creatine, 1t glutamine
10:00 am - 3 egg whites, 1 whole egg
Yayy my aunt flow is in town. I was really starting to worry. I thought it would be my great luck that's I'm amped into getting into shape, and the thought of being pregnant again wasn't a great one. I guess the exercise has knocked her off schedule, but I'm damn sure to see her around.
1:30 pm - 6" subway chicken terriyaki on wheat, cuke, pickles, lettuce, tomatoes, onions, terriyaki sauce.
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necia
New member
Hey everyone. I had a real busy weekend, so I didn't get a chance to log my eating habits. However, I was good. I ate clean, I just didn't keep track of my timing, so there is a chance I didn't eat often enough. And eat the right things, at the right times.
Mon Mar 14th
8:00 am - 1 SAN TIGHT, Protein Pancake
11:15 am - 8 oz water, 2 scoops vanilla whey protein
12:30 pm - 1:15 pm - Great cardio workout which utilized the step and body bar. Tons of squats with body bar and without. Upright rows, curls, tricep extensions, and a whole mess of other exercises. My legs feel like I just started working out. All in all very good class.
2:00 pm - lettuce salad with grilled chicken, boiled egg, onions, cuke, balsamic vinagrette and a medium orange.
5:00 pm - 3/4 oz of almonds.
6:30 pm - 6:53 pm - Shoulder/Arms Workout
Front Raise - 8/12 8/12 8/12
Upright Row - 8/12 8/12 8/12
Rear Lateral Raise - 8/12 8/12 8/12 (this kicked my delts as usual)
Tricep Kickback - 8/12 8/12 8/12 (really felt this one too. Hope I didn't over train considering I did extensions with body bar earlier today)O
DB Curl - 8/12 8/12 8/12 (did this on a two count up, two count down)
Stretched afterwards, as my whole upper body and arms feel heavy.
Mon Mar 14th
8:00 am - 1 SAN TIGHT, Protein Pancake
11:15 am - 8 oz water, 2 scoops vanilla whey protein
12:30 pm - 1:15 pm - Great cardio workout which utilized the step and body bar. Tons of squats with body bar and without. Upright rows, curls, tricep extensions, and a whole mess of other exercises. My legs feel like I just started working out. All in all very good class.
2:00 pm - lettuce salad with grilled chicken, boiled egg, onions, cuke, balsamic vinagrette and a medium orange.
5:00 pm - 3/4 oz of almonds.
6:30 pm - 6:53 pm - Shoulder/Arms Workout
Front Raise - 8/12 8/12 8/12
Upright Row - 8/12 8/12 8/12
Rear Lateral Raise - 8/12 8/12 8/12 (this kicked my delts as usual)
Tricep Kickback - 8/12 8/12 8/12 (really felt this one too. Hope I didn't over train considering I did extensions with body bar earlier today)O
DB Curl - 8/12 8/12 8/12 (did this on a two count up, two count down)
Stretched afterwards, as my whole upper body and arms feel heavy.
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necia
New member
Tue Mar 15th
8:00 am - 1 SAN TIGHT
1 Protein Pancake ( I'm realizing this things don't fill me up at all, it's just like having my shake in the morning)
11:00 am - .5 oz almonds still rather hungry, might mix me up a shake right quick.
12:30 pm - 1:15 pm - Cardio class, squats, step, body bar, and medicine ball abdominal work.
2:00 pm - Fresh turkey on whole wheat with honey mustard, lettuce, tomatoes.
4:45 PM - 1 oz almonds
7:15 pm - 8 oz water, 2 scoops strawberry whey, 3 tiny strawberries, 1t glutamine. Handful of reduced fat wheat thins.
9:00 pm - Bed of spinach leaves w/oil and vinegar, with a ground chicken patty.
8:00 am - 1 SAN TIGHT
1 Protein Pancake ( I'm realizing this things don't fill me up at all, it's just like having my shake in the morning)
11:00 am - .5 oz almonds still rather hungry, might mix me up a shake right quick.
12:30 pm - 1:15 pm - Cardio class, squats, step, body bar, and medicine ball abdominal work.
2:00 pm - Fresh turkey on whole wheat with honey mustard, lettuce, tomatoes.
4:45 PM - 1 oz almonds
7:15 pm - 8 oz water, 2 scoops strawberry whey, 3 tiny strawberries, 1t glutamine. Handful of reduced fat wheat thins.
9:00 pm - Bed of spinach leaves w/oil and vinegar, with a ground chicken patty.
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T
The Shadow
Guest
necia said:
you really need a better exercise/weight/split scheme
necia
New member
Miss24k said:
This is my workout:
Mon - Thur 12:30 pm - 1:15 pm
Classes @ my gym. All classes are cardio base but all classes ALSO INCLUDES strength training. Either with a body bar/ dumbbell, and the ball for core training. I never can predict what exercises I'm going to do because the instructors mix it up.
Then just last week at the suggestion of Shadow I came up with a 3 day split. I was doing total body workouts with db's 3x's a week. Now I'm doing a 3 day split. Well I did skip 2 days, because my life was hectic, but I'm spose to be doing a 3 day split as follows:
Day 1
Chest/Back
Bench Press
Incline Bench Press
Bent Over Row
Shrug
Day 2
Legs/Core
Lunge
SLDL
Squats
Calf Raise
Crunch
Side Crunch
Day 3
Shoulder/Arms
Front Raise
Upright Row
Rear Lateral Raise
Tricep Extension
Curl
Ok I think I got it right.
Necia
necia
New member
Wed Mar 16th
7:15 am - 1 San Tight
1 Sweet Potato Protein Pancake
9:30 am - 1 Sweet Potato Protein Pancake
12:30 pm - 1:15 pm - Cardio class utilizing the step, jump rope, 3# weights, worked quads, hams, glutes, arms, and abs.
2:00 pm - Starkist Sweet & Spicy tuna pouch, on a bed of spinach leaves, seasoned w/salt & pepper.
5:00 pm - 8oz water, 2 scoops whey, 1t glutamine
8:30 pm - 4 egg whites, 1 whole egg
7:15 am - 1 San Tight
1 Sweet Potato Protein Pancake
9:30 am - 1 Sweet Potato Protein Pancake
12:30 pm - 1:15 pm - Cardio class utilizing the step, jump rope, 3# weights, worked quads, hams, glutes, arms, and abs.
2:00 pm - Starkist Sweet & Spicy tuna pouch, on a bed of spinach leaves, seasoned w/salt & pepper.
5:00 pm - 8oz water, 2 scoops whey, 1t glutamine
8:30 pm - 4 egg whites, 1 whole egg
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necia
New member
Thur March 17
7:30 am - 1 SAN TIGHT
8 oz water, 1/2 cup old fashioned oats, 2 scoops strawberry whey protein, 1t glutamine
10:30 am - 4 egg whites, 1 whole egg.
1:30 pm - 1 Pouch Starkist Garlic & Herb Tuna
2 Iced Berry Pinatas to get garlic taste out of mouth. Duh.
7:30 am - 1 SAN TIGHT
8 oz water, 1/2 cup old fashioned oats, 2 scoops strawberry whey protein, 1t glutamine
10:30 am - 4 egg whites, 1 whole egg.
1:30 pm - 1 Pouch Starkist Garlic & Herb Tuna
2 Iced Berry Pinatas to get garlic taste out of mouth. Duh.
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necia
New member
Fri March 18th
TGIF!!!!!!!!!!!!!!!!
8:30 am - 1 SAN TIGHT
8 oz water, 2 scoops whey protein, 1t glutamine, 1/2 cup rolled oats
Gonna try for some HIIT today. I'm so sleepy, my stupid neighbors kept me up last night. Ugh.
12:55 pm - Big ole hand full of spinach leaves, small handful of craisins, and 1 sweet & tangy starkist tuna pouch. I'm unbelievably full.
1:30 pm - Diet Cream Soda. Ahhhhhhhh liquid ice cream. It doesn't get much better than this!
TGIF!!!!!!!!!!!!!!!!
8:30 am - 1 SAN TIGHT
8 oz water, 2 scoops whey protein, 1t glutamine, 1/2 cup rolled oats
Gonna try for some HIIT today. I'm so sleepy, my stupid neighbors kept me up last night. Ugh.
12:55 pm - Big ole hand full of spinach leaves, small handful of craisins, and 1 sweet & tangy starkist tuna pouch. I'm unbelievably full.
1:30 pm - Diet Cream Soda. Ahhhhhhhh liquid ice cream. It doesn't get much better than this!
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T
The Shadow
Guest
she was on l4-5 days ago
necia
New member
Hi E1,
I'm back. I went into lurkdom a few weeks ago because after reading some responses to my log, I started feeling overwhelmed, and I wanted to take a step back because I know me, and I would've got discouraged real QUICK.
Anyway I fully intended on staying in lurkdom mode, and just still absorb as much as I can and sort out to the best of my ability. However, I realize that's not fair, so here I am.
Well, Shadow had suggested that I get a new exercise/workout scheme, and I sat back and thought about it really hard. I waited a few days but never got any follow up response, and I came to the conclusion that some of you may confused about my lunch hour aerobics classes.
I know it may appear that I'm over working certain muscle groups, but I really don't feel I am. My cardio classes does involve strength training, and we do typical lifting exercises like standing presses, and upright rows, and curls, BUT it's with a 9lb body bar. I feel that's a warm up at most, which is why when I go home at night, if it's my day to work chest or whatever, I will still to do it. The 9 lb body bar is a JOKE to me at this point. So, don't worry people I'm not overtraining. When I feel tired I REST, and it helps alot. Although I usually feel tired when my son is being more than a Handful.
Ok now to the good stuff. I've lost more weight. I'm not really sure how much because my scale has been acting bonkers. From start I was wearing a size 20 jeans, I can fit a 16. I can also fit a size large pant, as opposed to the 2X I used to wear. On tops, I'm up to a Xl as opposed to the 2X I used to wear. It depends how the garment is constructed.
I've still been eating right, and exercising. I finally got my bb set and I've been doing some of the Body for life exercises in a 2 day split. Pyramid sets. I did realize I needed to cut the sets down though, so I"m doing like 3 sets of 5 exercises for upper body, and 3 sets of of 4 exercises for lower body. I'm noticing much better definition in my back. I still have a ton of fat, but the definition is definitly there.
It's getting warmer, so I'm spending more time outside, just moving, as my main goal was to cut fat, and I'm still accomplishing that.
With that said, I'm out, and I'll start posting to my log right away. Thanks for inquiring about me, and coaxing me out of lurkdom. I still believe this board has some of the most friendliest, knowlegeable people I've come across in a long time.
Necia
I'm back. I went into lurkdom a few weeks ago because after reading some responses to my log, I started feeling overwhelmed, and I wanted to take a step back because I know me, and I would've got discouraged real QUICK.
Anyway I fully intended on staying in lurkdom mode, and just still absorb as much as I can and sort out to the best of my ability. However, I realize that's not fair, so here I am.
Well, Shadow had suggested that I get a new exercise/workout scheme, and I sat back and thought about it really hard. I waited a few days but never got any follow up response, and I came to the conclusion that some of you may confused about my lunch hour aerobics classes.
I know it may appear that I'm over working certain muscle groups, but I really don't feel I am. My cardio classes does involve strength training, and we do typical lifting exercises like standing presses, and upright rows, and curls, BUT it's with a 9lb body bar. I feel that's a warm up at most, which is why when I go home at night, if it's my day to work chest or whatever, I will still to do it. The 9 lb body bar is a JOKE to me at this point. So, don't worry people I'm not overtraining. When I feel tired I REST, and it helps alot. Although I usually feel tired when my son is being more than a Handful.
Ok now to the good stuff. I've lost more weight. I'm not really sure how much because my scale has been acting bonkers. From start I was wearing a size 20 jeans, I can fit a 16. I can also fit a size large pant, as opposed to the 2X I used to wear. On tops, I'm up to a Xl as opposed to the 2X I used to wear. It depends how the garment is constructed.
I've still been eating right, and exercising. I finally got my bb set and I've been doing some of the Body for life exercises in a 2 day split. Pyramid sets. I did realize I needed to cut the sets down though, so I"m doing like 3 sets of 5 exercises for upper body, and 3 sets of of 4 exercises for lower body. I'm noticing much better definition in my back. I still have a ton of fat, but the definition is definitly there.
It's getting warmer, so I'm spending more time outside, just moving, as my main goal was to cut fat, and I'm still accomplishing that.
With that said, I'm out, and I'll start posting to my log right away. Thanks for inquiring about me, and coaxing me out of lurkdom. I still believe this board has some of the most friendliest, knowlegeable people I've come across in a long time.
Necia
courtneybcca
New member
no worries lady as long as you are staying active and you feel good about yourself that is all that matters.. People on here are not trying to hurt your feelings they are simply trying to help you but if you dont like the comments then simply tell them not to say anything people will respect that!! good to have you back!! and congrats on the progress
Linzie1303
New member
Hey girlie! Glad to see you're back. I've always enjoyed watching you progress!! Quick question....about to order TIGHT but wanted to ask your opinion on it first. Energy? Fat loss? What do you think?
Thx
LInzie
Thx
LInzie
necia
New member
Thanks everyone. For the record, I don't mind if people comment, afterall I started a log for feedback, it's that I get overwhelmed easily especially if I don't understand where a comment is coming from or going, but anywho, taking a step back always works for me. Usually I end up seeing the light that way.
Necia
Necia
necia
New member
Mon April 11th
9:30 am - 3 egg whites, 1 egg yolk. Really wanted to add 1/2 cup oatmeal, but realized I was out when I got to work. Boss gave me a look when I got right up to go to the store, so I sat my azz down and settled for the eggs. Ha.
12:30 - 1:15 - Cardio class involving stepper, body bar, and lo and behold instructor had us do some upper body work with db's. Guess what I'm not doing tonight at home?
2:00 pm - salad with red onions, boiled egg, fresh turkey meat, sundried tomatoes, splash of Italian dressing.
3:30 pm - 1.23 oz Atkins Endulge
I'm noticing that after eating salad, I crave something sweet because of the nasty taste the salad is leaving in my mouth. My coworker just so happened to have one of this mini bars lying around and it taste soooooooo good. Prolly too good to be true. I think I'll bring some fruit in like strawberries, and hope no one eats them for days like this.
6:30 pm - 2 Salmon Croquettes, made with onion, egg, and a little wheat germ to hold it all together. 1 cup of raw spinach with 1t balsamic vinegar, 1t evo.
8:00 pm - 1 glass dark rum and juice, the sugary kind, all I had, and I was pissed off. Needless to say I went to bed soon after.
9:30 am - 3 egg whites, 1 egg yolk. Really wanted to add 1/2 cup oatmeal, but realized I was out when I got to work. Boss gave me a look when I got right up to go to the store, so I sat my azz down and settled for the eggs. Ha.
12:30 - 1:15 - Cardio class involving stepper, body bar, and lo and behold instructor had us do some upper body work with db's. Guess what I'm not doing tonight at home?
2:00 pm - salad with red onions, boiled egg, fresh turkey meat, sundried tomatoes, splash of Italian dressing.
3:30 pm - 1.23 oz Atkins Endulge
I'm noticing that after eating salad, I crave something sweet because of the nasty taste the salad is leaving in my mouth. My coworker just so happened to have one of this mini bars lying around and it taste soooooooo good. Prolly too good to be true. I think I'll bring some fruit in like strawberries, and hope no one eats them for days like this.
6:30 pm - 2 Salmon Croquettes, made with onion, egg, and a little wheat germ to hold it all together. 1 cup of raw spinach with 1t balsamic vinegar, 1t evo.
8:00 pm - 1 glass dark rum and juice, the sugary kind, all I had, and I was pissed off. Needless to say I went to bed soon after.
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Sassy69
New member
That is so awesome necia! Congrats! It can definitely get overwhelming when you put up details which puts it under the scrutiny of several avid supporters on the ladies' board. But the main point is to do it for yourself. Update as you find appropriate and if anything is buggign you please feel like you can post up a rant or whatever you want or need.
Nuttin but love here! Sometimes a little too enthusiastic response, but nevertheless, lots of luv!
Nuttin but love here! Sometimes a little too enthusiastic response, but nevertheless, lots of luv!
Lady Viking
Well-known member
Good work, Congratsnecia said:
T
The Shadow
Guest
Nice Job Girile!!!
necia
New member
Tue April 12th
8:30 am - 1.5 sweet potato pancake with 1/4 of a banana, and 1/4 cup of raw oats. Yummy. Dang, I forgot the protein. Also had 4 egg whites, and 1 egg yolk.
11:30 am - 1/2 cup non fat cottage cheese.
2:00 pm - slice of salad pizza. OMG, this was so good, I feel so guilty, but I can't imagine it being that bad, save the damn starch and white flour of the bread in the pizza. Grilled chicken, cukes, tomatoes, lettuce, and black olives that I picked off. To be fair I"ll consider this my cheat of the week, cause it really was too good to be true.
5:00 pm - 1 oz almonds
8:00 pm - 6 Tyson wingettes, spinach salad with balsamic vinagrette
8:30 am - 1.5 sweet potato pancake with 1/4 of a banana, and 1/4 cup of raw oats. Yummy. Dang, I forgot the protein. Also had 4 egg whites, and 1 egg yolk.
11:30 am - 1/2 cup non fat cottage cheese.
2:00 pm - slice of salad pizza. OMG, this was so good, I feel so guilty, but I can't imagine it being that bad, save the damn starch and white flour of the bread in the pizza. Grilled chicken, cukes, tomatoes, lettuce, and black olives that I picked off. To be fair I"ll consider this my cheat of the week, cause it really was too good to be true.
5:00 pm - 1 oz almonds
8:00 pm - 6 Tyson wingettes, spinach salad with balsamic vinagrette
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T
The Shadow
Guest
necia said:
Where is the protein??
necia
New member
Wed Apr 13th
8:00 am - 1 sweet potato pancake make with sweet potatoes, 4 egg whites, 1 egg yolk, and a lil raw oats.
11:00 am - Protein shake, water, 2 scoops whey protein.
12:30pm - 1:00 pm - Cardio class with 2lb dumb bells held for every last exercise. Why is my whole body aching from 2lb weights?
1:30 pm - salad with cukes, onions, boiled egg, fresh turkey meat, balsamic vinagrette dressing.
I'm really hungry today. I think it may be nearing that time of the month.
8:00 am - 1 sweet potato pancake make with sweet potatoes, 4 egg whites, 1 egg yolk, and a lil raw oats.
11:00 am - Protein shake, water, 2 scoops whey protein.
12:30pm - 1:00 pm - Cardio class with 2lb dumb bells held for every last exercise. Why is my whole body aching from 2lb weights?
1:30 pm - salad with cukes, onions, boiled egg, fresh turkey meat, balsamic vinagrette dressing.
I'm really hungry today. I think it may be nearing that time of the month.
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J
jenscats5
Guest
That sweet 'tater pancake sounds yummy!!
necia
New member
necia said:
Cont'd
4:30 pm - 1 oz almonds
6:30 pm - Lower Body Workout
BB Lunges 10lb Plates 12 12 12
SLDL
10 lb Plates 12
15 lb Plates 10
20 lb Plates 8
25 Lb Plates 6
30 lb Plates 6
Hams felt AWESOME after this in a slammed kind of way. Ha.
Squats
10 lb Plates 12
10 lb Plates 12
15 lb Plates 10
20 lb Plates 8
25 lb Plates 6 - almost killed myself lifting this one up. Don't think I'll go there again.
Calf Raises on Staircase
12 12 12
Total Work out Time - 46 minutes
7:30 pm - 8 oz water, 2 scoops strawberry whey protein (ish I forgot to add the glutamine, wtf?)
9:30 - chicken breast with marinara sauce, with 1/4 cup of pasta.
necia
New member
Thur April 14th
8:45 am - 1/2 sweet potato pancake, made with sweet potatoe, a lil raw oats, and 4 egg whites, 1 egg yolk
9:30 am - the other half
Oh man I was terrible today. I waited to the last minute to do my taxes, so i was pretty much zoned out after breakfast. Let's see..................
11:30 am - protein shake made with water
2:30 pm - salad with cukes, onions, boiled egg, turkey, balsamic dressing
7:30 pm - boneless, skinless, chicken breast
8:00 pm - 2 cups of coffee with non fat creamer.
Passed out soon after. Had a HUGE headache, prolly from taxes and lack of food combined.
Necia
8:45 am - 1/2 sweet potato pancake, made with sweet potatoe, a lil raw oats, and 4 egg whites, 1 egg yolk
9:30 am - the other half
Oh man I was terrible today. I waited to the last minute to do my taxes, so i was pretty much zoned out after breakfast. Let's see..................
11:30 am - protein shake made with water
2:30 pm - salad with cukes, onions, boiled egg, turkey, balsamic dressing
7:30 pm - boneless, skinless, chicken breast
8:00 pm - 2 cups of coffee with non fat creamer.
Passed out soon after. Had a HUGE headache, prolly from taxes and lack of food combined.
Necia
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necia
New member
Good morning everyone. I haven't been online all weekend, because my computer crashed, and I'm just not ready to deal with it yet. So for now, I'll just chat at work. Anyway, this weekend was beautiful and it's doing something wonderful for my mood. I took my butt to the field and went jogging Saturday. It was great! I felt whupped big time, so I had to alternate, jogging with power walking, much like HIIT, and it served it's purpose. My upper legs were killing me afterwards. For a moment I thought I had caught some action, ahem, and just didn't remember, lol.
Anyway my eating sucked this weekend. I wasn't bad as far as eating garbage, I just know I didn't eat enough. Too much ripping and running. Anyway, it's done and over with, I'll do better this upcoming weekend.
Monday April 18th
6:37 - 7:10 am - 5 minute Power Walk
2 minute jog, 1 minute walk, Alternated on/off. Calories burned 510
7:40am - 3 egg whites, 1 egg yolk
10:00 am - 1/2 cup oats made with water, 2 strawberries.
All this xtra activity has me ravenous. Don't mind me if you see alot of food on my log these days, I'm trying to compensate for the extra calories I'm burning. Definitly time to pull out those horse pill vitamins again. I got a feeling I'm gonna need them.
12:30 - 1:15 pm - Lunch time cardio blast class utilizing step and 9lb body bar.
1:50 pm - salad with boiled egg, onions,cuke, fresh turkey meat, balsamic dressing.
4:30 pm - 1/3 cup pineapple cottage cheese 1% milk fat, 5 mini pretzel rods cause the cc was so damn sweet.
8:30 pm - 3 chicken fingers(breaded at that) I know, I know, but it was late, I was tired and cranky and my son didn't want it.
Ok gonna log my water too.
Water(thus far) 67.6 ozs
Flavored Water - Peach - 32 ozs
Anyway my eating sucked this weekend. I wasn't bad as far as eating garbage, I just know I didn't eat enough. Too much ripping and running. Anyway, it's done and over with, I'll do better this upcoming weekend.
Monday April 18th
6:37 - 7:10 am - 5 minute Power Walk
2 minute jog, 1 minute walk, Alternated on/off. Calories burned 510
7:40am - 3 egg whites, 1 egg yolk
10:00 am - 1/2 cup oats made with water, 2 strawberries.
All this xtra activity has me ravenous. Don't mind me if you see alot of food on my log these days, I'm trying to compensate for the extra calories I'm burning. Definitly time to pull out those horse pill vitamins again. I got a feeling I'm gonna need them.
12:30 - 1:15 pm - Lunch time cardio blast class utilizing step and 9lb body bar.
1:50 pm - salad with boiled egg, onions,cuke, fresh turkey meat, balsamic dressing.
4:30 pm - 1/3 cup pineapple cottage cheese 1% milk fat, 5 mini pretzel rods cause the cc was so damn sweet.
8:30 pm - 3 chicken fingers(breaded at that) I know, I know, but it was late, I was tired and cranky and my son didn't want it.
Ok gonna log my water too.
Water(thus far) 67.6 ozs
Flavored Water - Peach - 32 ozs
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necia
New member
Tue April 19th
Good morning. Today is off to some kind of morning.
9:30 am - 3 egg whites, 1 whole egg. Bout to go nuke me some oatmeal.
10:30 am - 1/2 cup rolled oats, 2 strawberries
12:30 pm - a couple of servings of Tings. I had to really get my coworker to take the bag from me. Dont' know what happened there. I think I craved the crunch and cheesiness of cheez doodles, and the sub didn't help.
1:30 pm - salad
Good morning. Today is off to some kind of morning.
9:30 am - 3 egg whites, 1 whole egg. Bout to go nuke me some oatmeal.
10:30 am - 1/2 cup rolled oats, 2 strawberries
12:30 pm - a couple of servings of Tings. I had to really get my coworker to take the bag from me. Dont' know what happened there. I think I craved the crunch and cheesiness of cheez doodles, and the sub didn't help.
1:30 pm - salad
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necia
New member
Wed Apr 20th
9:20 am - 1/2 cup oatmeal made with water, 2 strawberries, 2 packets of Splenda, 3 egg whites, 1 egg yolk, 8 ozs iced coffee with skim milk, 2 splendas.
12:00 pm - 4 Mini Pretzel Rods
12:30 am - Cardio Blast 45 minutes
1:30 pm - salad with boiled egg, cukes, onions, dark turkey meat, a splash of cesar dressing.
9:20 am - 1/2 cup oatmeal made with water, 2 strawberries, 2 packets of Splenda, 3 egg whites, 1 egg yolk, 8 ozs iced coffee with skim milk, 2 splendas.
12:00 pm - 4 Mini Pretzel Rods
12:30 am - Cardio Blast 45 minutes
1:30 pm - salad with boiled egg, cukes, onions, dark turkey meat, a splash of cesar dressing.
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necia
New member
Been too lazy to log in my food and activities the past few days. Gotta do better. On the other hand, I did a Chest/Triceps workout on Sunday, that was totally amazing to me. I'm actually starting to notice a difference. My chest looks tinier, and more stream lined so to speak. Hahahahahha. I'm finally feeling better where I may be able to workout today. I was spose to do Biceps/Delts on Tuesday, but my body was just too sore. So I took the needed rest, and today I feel is the day to pick up where I left off. I gotta remember to eat properly.
Thur April 28th
7:45 am - 3 egg whites, 1 egg yolk
11:45 am - 8 oz water, 1.5 scoops ON Vanilla Icecream Protein Powder
12:30 - 12:45 pm - series of stretches with stability ball. couple set of crunches and lower ab work.
12:45 pm - 1:00 pm - 15 minute warm up on stationary bike
1:00 pm - 1:15 pm - Ellyptical HIIT Session - level 5 (1) minute, level 15 (30 seconds) on and off for 15 minutes.
1:45 pm - salad with mixed greens, cukes, boiled egg, onions, fresh dark turkey meat, and a lil ceasar dressing.
I feel Awesome, definitly gonna get my weight work out in tonight. Gotta look in my training notebook to see what's on the schedule for tonight.
Thur April 28th
7:45 am - 3 egg whites, 1 egg yolk
11:45 am - 8 oz water, 1.5 scoops ON Vanilla Icecream Protein Powder
12:30 - 12:45 pm - series of stretches with stability ball. couple set of crunches and lower ab work.
12:45 pm - 1:00 pm - 15 minute warm up on stationary bike
1:00 pm - 1:15 pm - Ellyptical HIIT Session - level 5 (1) minute, level 15 (30 seconds) on and off for 15 minutes.
1:45 pm - salad with mixed greens, cukes, boiled egg, onions, fresh dark turkey meat, and a lil ceasar dressing.
I feel Awesome, definitly gonna get my weight work out in tonight. Gotta look in my training notebook to see what's on the schedule for tonight.
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necia
New member
necia said:
4:30 pm - 1 oz almonds
7:00 pm - 7:50 pm
Legs/Shoulders(Never made it to Shoulders)
SLDL 40*15, 50*12, 60*10, 70 *8
Lunges 8 *15 8*12 8*10 8*8
Squats 30*15 40*12 50*10 55*8
Calf Raise 15 12 10 8
Made it through the Front Raises but had to stop because time was rapidly approaching and had to get the baby to bed:
8*15 10*12 10*10 10*8
8:00 pm - 8 oz water 2 scoops ON Vanilla Whey Protein
necia
New member
Sat Workout:
Back/Biceps
Wide Grip Pulldowns 9lb Bar*15 30*12 30*10 30*8
Bent Over Rows 9lb Bar *15 30*12 30*10 35*8
Good Mornings 9lb Bar *15 30*12 40*10 35*8
Barbell Curl 20*15 35*8
Seated Db Curl 8*15 10*12 20*10 20*8
Concentration Curl 8*15 10*12 10*10 10*8
Sunday May 1st
Chest/Triceps
Bench Press 35*15 45*12 55*8 55*5
Incline Press 30*15 40*12 45*6 45*6
DB Flyes 8*15 10*12 15*10 15*8
Tricep Kickback 8*15 10*12
Tricep Extension 10*15 10*12 15*10 15*8
Cut the kickbacks short because I'm really not comfortable using the adjustable db's that came with my set.
Both days were a GREAT workout. And, although I've split the body parts down, my sessions still last just as long as full body. I like the greater concentration effort I'm putting into each body part, and not trying to rush through.
Necia
Back/Biceps
Wide Grip Pulldowns 9lb Bar*15 30*12 30*10 30*8
Bent Over Rows 9lb Bar *15 30*12 30*10 35*8
Good Mornings 9lb Bar *15 30*12 40*10 35*8
Barbell Curl 20*15 35*8
Seated Db Curl 8*15 10*12 20*10 20*8
Concentration Curl 8*15 10*12 10*10 10*8
Sunday May 1st
Chest/Triceps
Bench Press 35*15 45*12 55*8 55*5
Incline Press 30*15 40*12 45*6 45*6
DB Flyes 8*15 10*12 15*10 15*8
Tricep Kickback 8*15 10*12
Tricep Extension 10*15 10*12 15*10 15*8
Cut the kickbacks short because I'm really not comfortable using the adjustable db's that came with my set.
Both days were a GREAT workout. And, although I've split the body parts down, my sessions still last just as long as full body. I like the greater concentration effort I'm putting into each body part, and not trying to rush through.
Necia
necia
New member
Mon May 2nd
7:45 am - 3 egg whites, 1 whole egg, 1/4 cup raw rolled oats (pancake style)
11:00 am - 8 oz water, 2 scoops whey protein, 1t Bustelo instant coffee
12:30 pm - 1:15 pm - Step Class w/body bar.
1:30 pm - Salad, oh boy was I hungry. Baby greens, cuke, onion, boiled egg, dark turkey meat, and a splash of ranch. Yummy
4:30 pm - 1 oz almonds
7:00 pm - 7:30 pm
Shoulders Workout
Front Raises 5*15 8*12 10*10 8*12
Lateral Raise 5*15 5*12 8*10 10*8
Bent Over Laterals 5*12 5*12 5*12 8*10
Upright Row 5*15 8*12 8*12 8*12
Lying Lateral Crossovers 5*15 8*12 10*10 10*8
7:45 pm - 8 oz water, Tropical Punch whey cooler (yuck) 1T Glutamine
Woke up around 3 am starving. Fully intended to get back up and eat, but fell asleep. Didn't bother eating at 3 am.
Necia
7:45 am - 3 egg whites, 1 whole egg, 1/4 cup raw rolled oats (pancake style)
11:00 am - 8 oz water, 2 scoops whey protein, 1t Bustelo instant coffee
12:30 pm - 1:15 pm - Step Class w/body bar.
1:30 pm - Salad, oh boy was I hungry. Baby greens, cuke, onion, boiled egg, dark turkey meat, and a splash of ranch. Yummy
4:30 pm - 1 oz almonds
7:00 pm - 7:30 pm
Shoulders Workout
Front Raises 5*15 8*12 10*10 8*12
Lateral Raise 5*15 5*12 8*10 10*8
Bent Over Laterals 5*12 5*12 5*12 8*10
Upright Row 5*15 8*12 8*12 8*12
Lying Lateral Crossovers 5*15 8*12 10*10 10*8
7:45 pm - 8 oz water, Tropical Punch whey cooler (yuck) 1T Glutamine
Woke up around 3 am starving. Fully intended to get back up and eat, but fell asleep. Didn't bother eating at 3 am.
Necia
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necia
New member
Tue May 3rd
8:00 am - 3 egg whites, 1 whole egg, 1/4 cup raw oats, 1t vanilla extract, 1 splenda packet. Made a pancake out of this.
9:15 am - Small Irish Cream Coffee with skim milk, 2 splenda packets.
11:30 pm - 8 oz water, 2 scoops ON Vanilla Icecream Whey, 1t instant coffee
12:30 pm - 1:15 pm - Step class, also did ab work, and floor work.
1:30 pm - Small salad with baby greens, red onions, cuke, boiled egg, dark turkey meat, and a splash of ranch.
8:00 am - 3 egg whites, 1 whole egg, 1/4 cup raw oats, 1t vanilla extract, 1 splenda packet. Made a pancake out of this.
9:15 am - Small Irish Cream Coffee with skim milk, 2 splenda packets.
11:30 pm - 8 oz water, 2 scoops ON Vanilla Icecream Whey, 1t instant coffee
12:30 pm - 1:15 pm - Step class, also did ab work, and floor work.
1:30 pm - Small salad with baby greens, red onions, cuke, boiled egg, dark turkey meat, and a splash of ranch.
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necia
New member
Wed May 4th
8:00 am - 3 egg whites, 1 whole egg, vanilla extract, splenda packet, cinnamon, nutmeg, 1/4 cup of oats (pancake style)
9:15 am - 8 oz cup chocolate raspberry coffee, skim milk, 2 splenda packets.
11:30 pm - Protein shake 2 scoops whey, 1t instant coffee.
12:30 - 1:15 pm - Cardio class included kickboxing routines, dancing, and did a lil weight work, squats, and a ton of crunches that I half assed.
1:40 pm - small salad with baby greens, boiled egg, lil onions and cuke, dark turkey meat, and a splash of ranch.
4:30 pm - 1/2 oz almonds.
8:00 am - 3 egg whites, 1 whole egg, vanilla extract, splenda packet, cinnamon, nutmeg, 1/4 cup of oats (pancake style)
9:15 am - 8 oz cup chocolate raspberry coffee, skim milk, 2 splenda packets.
11:30 pm - Protein shake 2 scoops whey, 1t instant coffee.
12:30 - 1:15 pm - Cardio class included kickboxing routines, dancing, and did a lil weight work, squats, and a ton of crunches that I half assed.
1:40 pm - small salad with baby greens, boiled egg, lil onions and cuke, dark turkey meat, and a splash of ranch.
4:30 pm - 1/2 oz almonds.
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TGIF and have a great weekend...
necia
New member
Mon May 9th
8:00 am - 3 egg whites, 1 egg yolk
8:50 am - 8oz cup of chocolate raspberry coffee with skim, and 2 splenda packets
11:00 am - 8 oz water, 1t sugarless cocoa powder, 2 scoops ON vanilla Icecream whey.
2:30 pm - small salad with boiled egg, red onions, cuke's, vinagrette dressing, turkey meat.
8:00 am - 3 egg whites, 1 egg yolk
8:50 am - 8oz cup of chocolate raspberry coffee with skim, and 2 splenda packets
11:00 am - 8 oz water, 1t sugarless cocoa powder, 2 scoops ON vanilla Icecream whey.
2:30 pm - small salad with boiled egg, red onions, cuke's, vinagrette dressing, turkey meat.
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necia
New member
11 May 2005
9:30 am - whole wheat bagel dry, 3 egg whites, 1 whole egg, 2 ketchup packets, 8 oz raspberry chocolate coffee, with skim, 2 splenda packets
Haven't been to the gym this week yet. I've been hella busy at work. I'm trying to incorporate some walking as a result, and have only been able to really get my walk on Monday after work. Took me 30 minutes to get home after I got off the train.
Haven't worked out either since Friday, which sucks. My allergies are kicking my ass and I walk around feeling drunk all damn day. I'm gonna make a conscious (sp) effort to incorporate my weights back into my days starting TODAY.
9:30 am - whole wheat bagel dry, 3 egg whites, 1 whole egg, 2 ketchup packets, 8 oz raspberry chocolate coffee, with skim, 2 splenda packets
Haven't been to the gym this week yet. I've been hella busy at work. I'm trying to incorporate some walking as a result, and have only been able to really get my walk on Monday after work. Took me 30 minutes to get home after I got off the train.
Haven't worked out either since Friday, which sucks. My allergies are kicking my ass and I walk around feeling drunk all damn day. I'm gonna make a conscious (sp) effort to incorporate my weights back into my days starting TODAY.
necia
New member
Been sick these past few days. My work outs have suffered, but I tried to keep my nutrition on point, with an occassional slip up of a few cookies here and there. I mention it because it was more than enough to be considered a treat. Anyway............
Thursday May 19th
8:30 am - 8 oz water, 2 scoops ON Vanilla Ice Cream Whey
9:30 am - 3 egg whites, 1 egg yolk
12:30 pm - Exercise class included step for cardio, and body bar and db for strength training. New instructor, a few new moves and splits, my body is crying. Feels great though, wish I would've had a lil bit of carbs this morning though.
1:30 pm - 8 oz water, 2 scoops ON Vanilla Ice cream Whey
2:30 pm - chicken gyro w/o pita bread, curry chicken, lettuce, tomatoes, onions, a lil white sauce, and hot sauce.
3:45 pm - 8oz cup of tea. Trying to chase this hacking cough away.
Thursday May 19th
8:30 am - 8 oz water, 2 scoops ON Vanilla Ice Cream Whey
9:30 am - 3 egg whites, 1 egg yolk
12:30 pm - Exercise class included step for cardio, and body bar and db for strength training. New instructor, a few new moves and splits, my body is crying. Feels great though, wish I would've had a lil bit of carbs this morning though.
1:30 pm - 8 oz water, 2 scoops ON Vanilla Ice cream Whey
2:30 pm - chicken gyro w/o pita bread, curry chicken, lettuce, tomatoes, onions, a lil white sauce, and hot sauce.
3:45 pm - 8oz cup of tea. Trying to chase this hacking cough away.
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Roonytunes
New member
necia said:
This Vanilla Ice Cream whey sounds like it would be yummy. Is it?? Or is it just all in the name?
Roonytunes
New member
necia said:
Yeah, that's what I thought...sigh!
necia
New member
Monday May 23rd
Good morning everyone. I had some really great workout this weekend. On Saturday, I did legs which consisted of Squats, SLDL, Good Mornings, Lunges, and Calf Raises.
Yesterday I did Shoulders and Biceps, which included Front/Side lateral raises, some barbell curls, db curls, and concentration curls.
Talk about a body feeling slammed. I have a gym class today at lunch and I'm wondering how long it's going to take for me to walk to the gym. It's normally a 5 minute walk, but my hams are so damn whipped it might take a 1/2 hr. I'm hoping the cardio will help me out here.
Anyway here's what I've ate so far today:
7:30 am - 8 oz water, 1.5 scoops Syntrax Nectar Caribbean Cooler
8:45 am - 3 egg whites, 1 whole egg, 1/4 cup raw oats.
9:30 am - cup of coffee with a splash of whole milk, 2 splenda packets
12:30 pm - 1:15 pm - Cardio/Sculpt Class
2:15 pm - small salad with baby greens, dark turkey meat, cucumbers, boiled egg, ranch dressing.
Good morning everyone. I had some really great workout this weekend. On Saturday, I did legs which consisted of Squats, SLDL, Good Mornings, Lunges, and Calf Raises.
Yesterday I did Shoulders and Biceps, which included Front/Side lateral raises, some barbell curls, db curls, and concentration curls.
Talk about a body feeling slammed. I have a gym class today at lunch and I'm wondering how long it's going to take for me to walk to the gym. It's normally a 5 minute walk, but my hams are so damn whipped it might take a 1/2 hr. I'm hoping the cardio will help me out here.
Anyway here's what I've ate so far today:
7:30 am - 8 oz water, 1.5 scoops Syntrax Nectar Caribbean Cooler
8:45 am - 3 egg whites, 1 whole egg, 1/4 cup raw oats.
9:30 am - cup of coffee with a splash of whole milk, 2 splenda packets
12:30 pm - 1:15 pm - Cardio/Sculpt Class
2:15 pm - small salad with baby greens, dark turkey meat, cucumbers, boiled egg, ranch dressing.
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necia said:
I LOVE when I feel I have really GREAT workouts...good job
Cardio after a good leg day helps strech things out for me as well. The other day I logged how it felt like my walk home from the gym felt like I was walking in quicksand ... Same page...
Happy Monday and Have a great workout.
J
jenscats5
Guest
Roonytunes said:
necia said:
It's not bad....I add just a *little bit* of Vanilla Extract to it -- it helps -- so does some fruit. But, no, it doesn't taste like Haagen Daz....
necia
New member
Nope cardio didn't make me feel any better. Yet my hams feel a little less tight. I'm gonna try to go all out and take the train home, and walk home from the train station. It's normally a 30 minute walk, I hope I can do it without adding too much additional time. I'm walking around like I just had a baby. Not cute at all.
Necia
Necia
