nycgirl's Food & Training Log

[nycgirl]

Good morning everyone!!

Unable to get to do cardio last night. Forgot I have class on Thursday nights - need to get to the gym earlier on Thursday mornings and squeeze it in. Will do 20 minutes of cardio tonight.

Last night I did the 1 TBS of anpb before bedtime and slept like a baby. I woke up 75 minutes before my alarm clock. I can't believe how alert this lifestyle is making me.

6:30 - 1/4 cup oatmeal w/ 1 TBS of froz blueberries, 2 egg whites, 2TBS Flx Ml
(173 19/6.0/12.5) and 1 scoop of PP w/ water (90 2/1.5/18)

9:25 - 2 Egg Whites and 10 almonds (103 2/6/9)

12:40pm - Homemade Cannellini Bean soup w/ 5 broccoli florets (323 36.0/11/28)

2:00 - 20 almonds (139 5/12/5)

 

[nycgirl]

Good morning everyone!!

Unable to get to do cardio last night. Forgot I have class on Thursday nights - need to get to the gym earlier on Thursday mornings and squeeze it in. Will do 20 minutes of cardio tonight.

Last night I did the 1 TBS of anpb before bedtime and slept like a baby. I woke up 75 minutes before my alarm clock. I can't believe how alert this lifestyle is making me.

6:30 - 1/4 cup oatmeal w/ 1 TBS of froz blueberries, 2 egg whites, 2TBS Flx Ml
(173 19/6.0/12.5) and 1 scoop of PP w/ water (90 2/1.5/18)

9:25 - 2 Egg Whites and 10 almonds (103 2/6/9)

12:40pm - Homemade Cannellini Bean soup w/ 5 broccoli florets (323 36.0/11/28)

2:00 - 20 almonds (139 5/12/5)

4:15 - 1 pouch of COS salmon w/ 5 broccoli flowerets (104 2/0/16)

 

[nycgirl]

4:15 - 1 pouch of COS salmon w/ 5 broccoli flowerets (104 2/0/16)

6:45 - 20 minutes of light cardio

8:00 - 1 5oz steak (lean) w/ 7 broccoli flowerets and 2 TBS of A1 Sauce
(328 9/11/43.5)

 

[nycgirl]

6:45 - 20 minutes of light cardio

8:00 - 1 5oz steak (lean) w/ 7 broccoli flowerets and 2 TBS of A1 Sauce
(328 9/11/43.5)

10:15 - 1/2 cup of cottage cheese w/ 1/2 scoop of PP (135 7/3.25/21)

Total (Calories 1395 Carbs: 82 Fat: 50.75 Protein: 153) (24/33%/44%)

 

[nycgirl]

Good morning everyone!!

8:45 am - Cardio and Abs: 10 minute warm-up; 20 min HIIT; Abs: 4 excercises 2 sets of 10

Any suggestions on ab excercises? How many sets? How many times per week?

9:30 am- PWO: 1 scoop of PP mixed w/ water. (90 2/1.5/18)

10:00 am - 1/4 cup of oatmeal cooked w/ 1/2 cup of unsweetened soy milk and 4 egg whites (193 15.5/3.5/20)

 

[nycgirl]

Good morning everyone!!

8:45 am - Cardio and Abs: 10 minute warm-up; 20 min HIIT; Abs: 4 excercises 2 sets of 10

Any suggestions on ab excercises? How many sets? How many times per week?

9:30 am- PWO: 1 scoop of PP mixed w/ water. (90 2/1.5/18)

10:00 am - 1/4 cup of oatmeal cooked w/ 1/2 cup of unsweetened soy milk and 4 egg whites (193 15.5/3.5/20)

1:45 pm (Waited too long to eat) - 3 oz lean steak w/ 1/2 cup of baked mashed sweet potato; 5 broccoli flowerets; 1 cup of frozen veggie mix; 1/2 TBS of A1 sauce - (310 27.5/7/28)

4:00 pm - 1 scoop of PP mixed w/ 1/2 cup of unsweetened soy milk (130 4/3.5/21.5)

 

[nycgirl]

1:45 pm (Waited too long to eat) - 3 oz lean steak w/ 1/2 cup of baked mashed sweet potato; 5 broccoli flowerets; 1 cup of frozen veggie mix; 1/2 TBS of A1 sauce - (310 27.5/7/28)

4:00 pm - 1 scoop of PP mixed w/ 1/2 cup of unsweetened soy milk (130 4/3.5/21.5)

6:15 - 2 TBS of anpb (180 6/15/7)

Totals before cheat meal - Calories: 903 Carbs: 54 Fats: 30 Protein: 110

8:00: Cheat Meal
(Planned) - Calamari; lobster ravioli; and of course red wine.

Have a good night everyone!

 

[nycgirl]

February 20th

Good morning everyone!

8:20 - 1/4 cup of oatmeal cooked w/ 1/2 cup of unsweetened soy milk, and 2 TBS of Flax Meal 4 egg whites (285 19.5/8/21)

10:00 - Weights: Legs
Squats - 1 warm-up set of 8: 5lbs*; 2 sets of 8: 25lbs* and 1 set of 8: 30lbs (*lbs added on)
Stiff-leg deadlifts - 1 set of 8: 15lbs*; 2 sets of 8: 20lbs* (*lbs added on)
Lunges w/ 20lb dumbbells - 3 sets of 8
Standing Calf Raises (machine) - 1 set of 12: 40lbs; 2 sets of 12: 60lbs

10:50 - 1 scoop of PP mixed w/ water (90 2/1.5/18)

11:30 am - 1/2 pita bread; 1 3oz pouch COS salmon; 1 cup of raw spinach and 1 TBS of hummus (211 21.5/4/19.5)

2:30pm - 1 cup of homemade chili (364 35/21/25) - Very high in fat & carbs, yes I know. I have to remember to make w/ turkey next time. Dinner will be very lean. Probably a repeat of meal @ 11:30 w/o pita and hummus.

Early Totals: Calories 950 Carbs: 78 Fats:34.5 Protein:83.5 (Just so I know where I'm at before dinner).

 

[necia]

Hey NycGirl,

Looking good. I'm seeing you've made changes in your eating from when you first started the journal. Looks good! Quick question, what's anp? Hope I have it right.

Oh and just for my record regarding eating:

After Weights - within 30 minutes
After Cardio - Within ? minutes

I think I"m doing well on the cardio, but I could prolly do better on the weights. I might have to carry my shake with me to the gym, being both gyms I workout at is 10-15 minutes walking distance, and not including the time it takes me to change.

Anyway keep up the good work.

Necia

 

[Sassy69]

Those are rules of thumb -- but if you wait a while and see how soon after you train (lifting or cardio) that you start feeling flaky, that will tell you how long you have before you really need to get that post workout shake. Some people say within 1/2 hr, some within an hr. But you want to hit it before you start feelign really depleted.

If you carry your shake with you, two ways -- you can either pre-blend (in a blender) the shake and bring it -- I'd throw it in the freezer for a little so it can thaw while I'm at the gym -- but remember to put it in something that it won't leak out of while its thawing (condensation), or put the powder in a baggie or in the shaker itself & throw in some water at the gym. Sometimes the gym will mix you one too -- but it can get expensive there.