Roonytunes 2005

[Roonytunes]

Tues, 7/12

Scale weight:123lbs

Am cardio: 50 min spinning class

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/8 cup soymilk
1/3 cup blueberries

9:30am:
15 almonds

11:30am:
1 turkey burger patty
2 slices Ezreikal sprouted bread

1:45pm:
4 oz chicken breast
spinach salad with 4 slices cucumber and 2 slices tomato

3:45pm:
1 tbsp flax oil

5:30pm:
7 oz grilled lite tofu
1 large green pepper

8pm:
1 scoop ON whey powder mixed with water
1 tbsp ANPB

Totals: ~1440 cals (~94g carbs, ~132g protein, ~54g fat)

Supps taken: 2 daily multi, 2 calcium citrate, 12 l-rex, 3 Green tea extract, 3 Alcar, 2 Gluc-R and YES 2x

 

[Roonytunes]

Wed, 7/13

Scale weight: 123.5lbs

Am 55 min cardio: 30 mins on stairmill in fat burn mode level 8 and then 25 mins in cross trainer mode on elliptical

8:15am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries
3 cups cooked spinach

10:45am:
1 small can tuna
15 almonds

11:30am:
Went to see a chiropractor after 3 years because my back has been bothering me and I've been feeling fatigued - my trainer recommended it. Turns out I am quite unaligned so I got adjusted. Chiropractor recommends 6 more visits in the next 3 weeks....

12:45pm:
1 turkey burger patty
1 slice ezreikal sprouted bread

3:30pm:
4 oz grilled chicken
2 cups broccoli/cauliflower medley
1 1/3 tbsp flax oil

5:30pm:
4 oz grilled chicken
1 large green pepper

8pm:
Lower body workout - did slow controlled movements with leg presses, ball squats, hamstring curls and calf raises.

9:15pm:
PWO shake of 1 scoop ON whey mixed with water

Totals:~1470 cals (85g carbs, 146g protein, 50g fat)

Supps taken: 2 CB, 12 l-rex, 3 alcar, 3 green tea extract, 2 gluc-r, 2 daily multi, YES applied twice

 

[Roonytunes]

Thurs, 7/14

Scale weight: 121.5lbs

30 mins HIIT cardio on treadmill: 5 min warmup @ 4mph, 11 cycles consisting of 30 sec sprint @ 9mph followed by 90 sec cooldown @ 4pm and then 4 1/2 mins of cooldown @ 4mph

8:15am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries
2 cups cooked spinach

10:45am:
15 almonds
1 small can of tuna

12:45pm:
1 turkey burger patty
1 slice Ezreikal sprouted bread

3:30pm:
4 oz grilled chicken
1 cup cooked spinach
1 tbsp flax oil

5:30pm:
4 oz grilled chicken
2 cups broccoli and cauliflower medley

8:30pm:
2 tbsp ANPB

Totals: ~1450 cals (83g carbs, 133g protein, 59g fat)

Supps taken: 2 CB, 3 Gluc-R, 12 L-Rex, 3 Alcar, 3 Green Tea extract, 2 Daily Multi, 2 Calcium Citrate, YES applied twice.

Will prob get bf% re-tested next Saturday, 7/24...I need an update for myself to gauge my progress and get motivated for the rest of summer. I hope to get close to goal (12-14% bf) by Labor Day as of now <keeping fingers crossed>.

 

[*Bunny*]

Checkin' up, Logs lookin' good... Keep it up girly!

 

[Roonytunes]

Thanks for the kind words as always, Bunns!

Fri, 7/15
Scale weight: 122lbs

40 min am cardio: 30 min stairmill in fat burner mode and 10 min cooldown on elliptical

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

11:30am:
1 turkey burger patty
1 slice Ezreikal sprouted bread

2:30pm:
4 oz chicken breast
15 almonds

5pm: 60 min massage...such a treat!

6pm:
4 oz chicken breast
1 cup spinach
1 tbsp flax oil

8:30pm:
1 scoop ON whey mixed with water
2 cups spinach
1 tbsp flax oil

9:30pm:
4 oz red wine mixed with club soda = wine spritzer

Totals: ~1490 cals (80g carbs, 131g protein, 58g fat)

Supps taken: 2 CB, 12 l-rex, 3 alcar, 3 green tea extract, 2 daily multi, 2 calcium citrate, YES applied twice.

 

[Roonytunes]

Sat, 7/16

Scale weight: 122lbs

7:10am:
One scoop ON whey powder mixed water

7:40am:
Upper body workout: first set 10 reps, second set 12 reps, third set 15 reps
- flys, pushups, flyes
- lat pulldowns, assisted pull-ups
- standing shoulder cable pulls, shoulder presses with 15lb dbs
- tri pulldowns alternated with bicep curls

9am:
50 min spinning class

10:30am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

1:30pm:
4 oz grilled chicken
2 cups spinach
15 almonds

4:30pm:
4 oz grilled chicken
1 large green pepper

8pm:
Reward meal - have not heard from friends what the plan is yet

Supps taken: 2 CB, 2 daily multi, 12 l-rex, 3 alcar, 3 green tea , 4 Gluc-R

Edited to add at 2:15am:
reward meal consisted of yummy nachos, calamari/salad apps, lamb entree, shared cheesecake along with tons of 'ritas of lotsa flavahs......and I love staying on track all week to enjoy this meal so much!!

 

[Roonytunes]

Sun, 7/17

Not a good food day....knew I was meeting friends in Jersey and had done some research of the Asian restaurant we were going to for lunch to find out there were healthy options available. Unfortuntately, that restaurant ended up being closed and everyone chose to go to some Indo-Asian alternate family dining style place instead. If I had know that this would be the situation, I would have skipped my cheat meal from last night and had it today instead. Sigh

10:30am:
1 cup liquid eggwhites
1/2 cup soymilk

2pm:
1 cup hot & sour soup
1/2 spring roll
2 cauliflower fritters and 1 piece of eggplant in hoisin sauce
1 cup chilli lamb
1 cup chilli chicken
4 tbsp of white rice

4:30pm:
green tea with 1/8 cup soymilk

9:30pm:
1 cup liquid eggwhites
1/2 cup soymilk
1 tbsp flax oil

Hopefully I didn't do too much damage, but on the plus side, I did get to hang out with friends today that I don't see much and it was a very fun day.

Supps taken: 2 Gluc-R, 8 L-Rex, 2 Alcar, 2 Green Tea, 2 daily multi, YES applied twice

 

[Roonytunes]

Mon, 7/18

It's a new week and I'm over my botched up weekend...onward and forward!!

Scale weight: 122 lbs

30 min HIIT cardio: 5 min warmup @ 4mph, 10 cycles of 30 sec sprint @ 9mph followed by 90 sec fast walk @ 4mph, 6.5 min cooldown @ 4mph

8:30am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/4 cup blueberries

11:30am:
1 turkey burger patty
15 almonds

2:30pm:
4 oz grilled chicken
1 tbsp flax oil

5:30pm:
4 oz grilled chicken
1 large green bell pepper
1 tbsp flax oil

8pm: Upper body workout
2 sets of 40 pushups
2x10/2x12 of 15lb dbs chest press - 1/4 movement followed by full press = full rep
4x15 on assisted pull up machine with 85lbs (for back)
4x12 standing bar pull-ups to chin level on Smith Machine with no weight (for back, rear delts)
4x15 of sitting bicep curls followed by skull crushers with 15lb dbs

9:15pm:
PWO shake of 1 scoop ON whey mixed with water

Totals: ~1310 cals (~52g carbs, ~134g protein, ~58g fat)

Supps taken: 2 daily multi, 2 CB, 8 l-rex, 2 alcar, 2 green tea extract, YES applied twice

 

[Roonytunes]

Tues, 7/19

Scale weight: 121.5lbs

6:30am: 50 min spinning class

8:30 am:
1/2 cup oatmeal
1 cup liquid eggwhites
1/4 cup soymilk
1/3 cup blueberries

9:30am:
15 almonds

11:30am:
1 turkey burger patty
1 tbsp flax oil

2pm:
4 oz grilled chicken
1 tbsp flax oil

5pm:
7oz grilled tofu
2 cups cooked spinach

8:30pm:
3 oz seared ahi tuna
2 cups salad with balsamic vinagrette

Totals: ~1480 cals (~85g carbs, ~126g protein, ~66g fat)

Supps taken: 2 daily multi, 4 L-rex, 1 alcar, 1 green tea, 1 Gluc-R, YES applied twice

 

[Roonytunes]

Wed, 7/20

Scale weight: 122lbs

AM Cardio:
30 min on Stairmill at level 8 on fat burn mode followed by 10 min cooldown on elliptical

8:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

*long meeting followed by long wait at restaurant*

12:45pm:
4 oz grilled chicken
2 cups salad with balsamic vinagrette on the side
1 tbsp flax oil

3pm:
4 oz grilled chicken
1/2 cup dry salad
20 almonds

6:30pm:
7 oz grilled tofu
2 cups cooked spinach
10 almonds

8:30pm: Lower body workout
*found out my trainer is getting interviewed by MTV for the show MADE so I'm excited for him*
4 x 12 Smith Machine Squats
3 x 10 leg extensions with 8 sec hold up top
4 x 12 lunges on bosu ball with 10lb dbs
4 x12 hamstring curls on machine with 35lb weights

9:45pm:
PWO shake of 1 scoop ON whey mixed with water

Totals: ~1300 cals (85g carbs, 126g protein, 55g fat)

Supps taken: 2 CB, 1 Gluc-R, 12 L-Rex, 3 Alcar, 3 Green Tea Extract, YES applied twice