nycgirl's Food & Training Log

[nycgirl]

March 3, 2005

Good Morning Everyone!

I think the PMS hormonal swings are over plus I had a good night's sleep. I have to not let that affect my diet next month. I'm feeling a lot better.

5:15 - 1 scoop of PP blended w/ 2T of Uncle Sam Cereal

6:10 - Weights: Back and Shoulders
Assisted Pull-ups (58lbs of assistance) - 2 sets of 6
Lying T-Bar Row - 3 sets of 8; 25lbs added on
Dumbbell Shoulder Press - 3 sets of 8; 20lb dbls
Front Raises - 3 sets of 8; 10lb dbls
Dumbbell Tricep Extension - 2 sets of 8; 1 set of 7 (nearly dropped dbl on my head after this last rep); 25lb dbl

7:00 - 1 scoop of PP (mixed w/ water); 1/4 cup of oatmeal (cooked in water) w/ 1T of blueberries and 4 egg whites

10:15 - 2 egg whites and 10 almonds

12:10 - Roast Beef Sandwich (2-3oz) w/ lettuce and tomato (very little mayo) on an egg bun

 

[nycgirl]

March 3, 2005

Good Morning Everyone!

I think the PMS hormonal swings are over plus I had a good night's sleep. I have to not let that affect my diet next month. I'm feeling a lot better.

5:15 - 1 scoop of PP blended w/ 2T of Uncle Sam Cereal

6:10 - Weights: Back and Shoulders
Assisted Pull-ups (58lbs of assistance) - 2 sets of 6
Lying T-Bar Row - 3 sets of 8; 25lbs added on
Dumbbell Shoulder Press - 3 sets of 8; 20lb dbls
Front Raises - 3 sets of 8; 10lb dbls
Dumbbell Tricep Extension - 2 sets of 8; 1 set of 7 (nearly dropped dbl on my head after this last rep); 25lb dbl

7:00 - 1 scoop of PP (mixed w/ water); 1/4 cup of oatmeal (cooked in water) w/ 1T of blueberries and 4 egg whites

10:15 - 2 egg whites and 10 almonds

12:10 - Roast Beef Sandwich (2-3oz) w/ lettuce and tomato (very little mayo) on an egg bun

3:30 - Roast Beef Sandwich (2-3oz) w/ lettuce and tomato (very little mayo) on an egg bun

A little lightheaded during commute to class had 1 Apple Cinnamon Harvest Bar

Dinner (I have class tonight so I will be snacking on this throughout the evening) - Salad w/ 2 cups of raw spinach, 3 cuke slices, 6 broccoli flowerets, 2 cherry tomatoes, and 1 6oz can of tuna (in water) mixed w/ 1 mustard packet (ate only half of the tuna).

Totals - Calories: 1402 Carbs: 109 Fat: 41 Protein: 149 (28/28/44)

 

[nycgirl]

This is just for my notes. I'm excited about starting a new program - so I'm starting a week earlier. I'm taking the next two days off - no cardio. Tomorrow is a cheat day (1 cheat meal); will likely be sleeping most of Sat. (workouts, class and work is killing me), so meals will be really light (I'll be suprised if I break 1000 calories).

Sunday
Deadlifts - 1x20 Sqauts - 5x3
Seated Dbl Press - 5x5 Seated Calf Raise - 2x20

Tuesday
Barbell Row - 5x5 Bench Press - 5x5
Deadlifts - 1x20 Standing Calf Raise - 2x20

Thursday
Dbl Shrugs - 5x5 Barbell Curls/Dbl Curls - 5x5
Dips - 5x5 Squats - 5x5 (w/ weight from Monday)

HIIT Cardio - Sat, Mon and Wed.

Diet:
Meal 1 - 1/2 scoop of PP mixed w/ 3/4 cup of soy milk w/ 1/3 of Uncle Sam
Meal 2 - 1 scoop of PP; 1/2 cup of oatmeal w/ 1/4 cup of blueberries and 2 egg whites
Meal 3 - 2 egg whites and 20 almonds
Meal 4 - 1/2 cup of mashed sweet potato; 1/2 cup of chicken and 1/2 cup of chopped spinach
Meal 5 - 1/4 cup of tuna mixed w/ 1T of hummus and 1T of hot ground cherry peppers
Meal 6 - 1/2 cup of chopped lamb shoulder w/ 1/2 cup of chopped spinach
Meal 7 - 1/2T of anpb

Total Calories: 1210; Carbs: 110; Fat: 37; Protein: 117 (30/29/40)

 

[nycgirl]

Good morning everyone!!

Taking the day off today - no cardio.

7:00 - 1 scoop of PP mixed w/ 1/2 cup of soy milk w/ 1/3 cup of Uncle Sam ceral

10:00 - 1 pumpernickel bagel w/ 1 serving of cream cheese

Everything after 12:00 PM was a cheat. Not worth writing down.

 

[nycgirl]

March 5, 2005

Good morning everyone!

A little bloated from the cheat meals I had yesterday. Feeling a lot better and well rested. Today, I will be eating very light and drinking plenty of water and green and peppermint tea. I'm excited about starting my new program tomorrow. Will tweak planned diet one more time today to make sure I'm getting enough calories ( I think it is too low).

8:09 - 1 small apple (this was soooo good. W/ the exception of those tiny frozen blueberries I add to my oatmeal, it has been a long time since I had a piece of fruit.) (63 16/0/0)

9:09 - 10 almonds (69 2/6/3)

10:00 - 1 scoop of Strawberry PP mixed w/ 1/4 cup of Uncle Sam Cereal and 1/2 cup of Enhanced Silk Soy Soymilk (193 16/5/24)

 

[nycgirl]

March 5, 2005

Good morning everyone!

A little bloated from the cheat meals I had yesterday. Feeling a lot better and well rested. Today, I will be eating very light and drinking plenty of water and green and peppermint tea. I'm excited about starting my new program tomorrow. Will tweak planned diet one more time today to make sure I'm getting enough calories ( I think it is too low).

8:09 - 1 small apple (this was soooo good. W/ the exception of those tiny frozen blueberries I add to my oatmeal, it has been a long time since I had a piece of fruit.) (63 16/0/0)

9:09 - 10 almonds (69 2/6/3)

10:00 - 1 scoop of Strawberry PP mixed w/ 1/4 cup of Uncle Sam Cereal and 1/2 cup of Enhanced Silk Soy Soymilk (193 16/5/24)

1:00 - 1/4 cup of oatmeal (cooked in water) w/ 2 egg whites, 1T of flax meal and 1t of chopped ginger (101 10/3/10)

1:30 - 1t of anpb (27 1/2/1)

3:30 - 1/2 ww wrap w/ 1 6oz can of tuna (in water) mixed w/ 1T of light mayo and 2T of hot ground peppers. (332 33/3/45)

Totals (for my reference): Calories - 784; Carbs - 77; Fats - 20; Protein - 81
(32%/24%/40%)

5:30 - 1/2 WW wrap w/ 2t of anpb (164 25/7/6)

7:45 - 1 med. roasted chicken leg (no skin) w/ 1 serving of roasted red potatoes, 5 baby carrots and 6 broccoli flowerets; 4fl oz of pinot noir wine (366 21/10/29)

Totals - Calories: 1334; Carbs: 128; Fat: 26; Protein: 117; Alcohol: 11
(31%/26%/37%/6%)

 

[nycgirl]

1:00 - 1/4 cup of oatmeal (cooked in water) w/ 2 egg whites, 1T of flax meal and 1t of chopped ginger (101 10/3/10)

1:30 - 1t of anpb (27 1/2/1)

3:30 - 1/2 ww wrap w/ 1 6oz can of tuna (in water) mixed w/ 1T of light mayo and 2T of hot ground peppers. (332 33/3/45)

Totals (for my reference): Calories - 784; Carbs - 77; Fats - 20; Protein - 81
(32%/24%/40%)

5:30 - 1/2 WW wrap w/ 2t of anpb (164 25/7/6)

7:45 - 1 med. roasted chicken leg (no skin) w/ 1 serving of roasted red potatoes, 5 baby carrots and 6 broccoli flowerets; 4fl oz of pinot noir wine (366 21/10/29)

Totals - Calories: 1334; Carbs: 128; Fat: 26; Protein: 117; Alcohol: 11
(31%/26%/37%/6%)

Used ginger as a natural thermogenic throughout the day (I think macro has a post about ginger somewhere and Muscle Fitness has an article about it this month). I know it can't compare to the products the other members are using, but for those going the natural route, it helps. I definitely noticed a difference in my metabolism and it helps w/ digestion (and ladies - it is also good for cramps).

 

[jenscats5]

^^ Did you use raw ginger?? Did it make the oatmeal too "spicy" tasting?

I'll have to get some!!

 

[nycgirl]

^^ Did you use raw ginger?? Did it make the oatmeal too "spicy" tasting?

I'll have to get some!!

Yeah, I used raw ginger. I used a small amount in the oatmeal - not to spicy. I also had a small chunks before my big meals (2 total) - that was spicy.

 

[nycgirl]

Mar. 6, 2005

Good morning Everyone!

The 5x5 Program

Measurements (will be taken weekly)
Neck: 12 6/8
Shoulders: 38 6/8
Arms: (L) - 11; (R) - 12
Bust: 37
Waist: 29 1/2
Hips: 37
Calf: 13 1/2 (Left/Right)
Thigh: 20 (Left/Right)
(Pics are in gallery)

Weight: TBA
BF: TBA

Workout (10:15): Weights
Deadlifts: 1x20 - barbell only
Seated Dbl Press : 5x5 - 20lb dbls
Squats: 5x3 - 30lbs added on (I switched b/n wide and narrow stances)
Seated Calf Raises: 2x20 - 60lbs added on

Notes: Legs were shaking after workout. W/ the exception of the calf raises, everything will go up by 5lbs next week.

Meals:
8:30 - 1 scoop of Strawberry PP w/ 1/2 cup of Uncle Sam and 3/4 unswt. soy milk (245 24/7/27)

11:00 - 1 scoop of Strawberry PP mixed w/ water (90 2/1/18)

11:15 - 1/2 cup of oatmeal (cooked in water) mixed w/ 3 egg whites (200 28/3/15)