Roonytunes 2005

[Roonytunes]

Sat, Aug 6th

Scale weight: 122.5lbs

10:45am
30 mins HIIT cardio on treadmill - 5 min warmup @ 4mph, 10 cycles of sprinting @9mph for 30 sec followed by fast walk @ 4mph for 90 sec, 11th cycle of sprinting @ 9mph for 60 sec, 4 min cooldown @ 4mph

Noon:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

2:30pm: (on the road)
15 almonds
Myoplex Carbsense Shake

4:30pm: (on the road)
15 almonds
Myoplex Carbsense Shake

7pm:
1 cup spinach
1 slice Ezreikal sprouted bread
1 small can tuna

8:30pm:
Cheat Meal
1/2 glass merlot
10oz NY strip steak
1 cup sauteed spinach

11:30pm:
1 tbsp ANPB

Supps taken: 3 CB, 2 Gluc-R, 1 Alcar, 1 Green Tea Extract, 2 daily multi, 8 l-rex, YES applied twice

 

[Roonytunes]

Sun, Aug 7th

Scale weight: 121lbs

10:45am:
30 mins HIIT on treadmill: 5 mins warmup @ 4mph, 1 cycle of sprint @ 9mph for 30 secs followed by fast walk @ 4mph for 90 secs, 6 cycles of uphill climb @ 4mph with 60 sec at 10% incline followed by 90 sec at 0% incline, 3 cycles of sprint @ 9mph for 30 secs followed by fast walk @ 4mph for 90 secs and then final cycle of sprint @ 9mph for 60 secs and 4 min cooldown @ 4mph, 0% incline

11:30am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

12:30 to 5:30pm:
Indian bhangra dance practice - a good amount of time was spent on cheoreography

1:30pm:
1 Myoplex Carbsense shake
15 almonds

2:30pm:
2 slices of cheese pizza
(no willpower to resist since the rest of the dancers ordered pizza and the whole studio smelled of it!)

4:30pm:
Protein cookie

Took a long evening nap and woke up at 9:30pm

10pm:
1 scoop ON whey mixed with water

Totals: 1390 cals (~135g carbs, 124g protein, 45g fat)

Supps taken: 3 CB, 1 Gluc-R, 8 L-Rex, 2 daily, 2 alcar, 2 green tea extract, YES applied twice

 

[*Bunny*]

Nice Avi RT - Looking good

 

[Roonytunes]

Thanks, Bunns! Your latest shots in your log were very inspiring, girl!

Mon, Aug 8th

Scale weight: 121lbs (can't wait to break the 120 mark!)

7am:
35 mins am cardio - 25 mins stairmaster in fat burn mode followed by 10mins steady state on elliptical

8:45am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:15am:
1 turkey burger patty
4 oz grilled chicken breast
1 slice Ezreikal sprouted bread
3 stalks asparagus

2pm:
4 oz grilled chicken breast
large salad with romaine lettuce, red cabbage, 4 slices cucumber, sprinkling of light feta cheese
15 almonds
1 tbsp flax oil used as salad dressing

5:30pm:
1 small can of tuna
15 almonds
1 cup spinach

8pm:
Firm Body Sculpt lower body workout for 30 mins - series of squats, lunges, step-ups etc. done with 10lb dbs

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

Totals: ~1500 cals (71g carbs, 177g protein, 58g fat)

Supps taken: 2 CB, 1 Gluc-R, 12 L-Rex, 2 Alcar, 2 Green Tea Extract, 2 daily multi, 2 calcium citrate, 1 t-rex, YES applied twice

 

[Roonytunes]

Tues, Aug 9th

Scale weight: 121lbs

6:30am:
50 min spinning class

7:30am:
1 scoop ON whey in Rocky Road mixed with water

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

11am:
1 slice Ezreikal sprouted bread
1 turkey burger patty
1 cup sauteed vegetables - asparagus, spinach, red peppers, mushrooms

2pm:
3 oz grilled chicken
1 cup cous cous (so excited to eat a decent amount of carbs in one sitting that I forgot my Gluc-R! )

2:30pm:
15 almonds

6pm:
1 small can tuna
1/2 tbsp flax oil
1 cup cooked baby broccoli

8pm: Upper body workout
100 push ups broken up in 2 sets of 35, 1 set of 20, 1 set of 10
Chest press with quarter motion followed by full range - 4 x10 with 15 lb dbs
One arm lat pull down - 4 x 12
Shoulder press with quarter motion followed by full range - 4x12 with 10lb dbs
Bicep curls with EZ bar (4 different grips) - 30 sec hold followed by 12 reps x 4 sets

9:15pm:
PWO shake of 1 scoop Syntrex Nectar whey in Carribean Cooler mixed with water

Totals: ~1500 cals (118g carbs, 165g protein, 38g fat)

Supps taken: 1 Gluc-R, 3 Alcar, 3 Green Tea extract, 12 L-Rex, 2 daily multi, 2 calcium citrate, YES applied twice.

 

[Roonytunes]

Wed, Aug 10th

Scale weight: 122lbs

7am: 40 min cardio - 30 mins on stairmill in fatburn mode, level 8 followed by 10 min steady state on elliptical

8:45am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11am:
1 slice Ezreikal sprouted bread
1 turkey burger patty
1 cup sauteed veggies - spinach, mushroom, red pepppers

2pm:
8 oz grilled chicken breast
large salad - romaine lettuce, red cabbage, 4 slices cucumber, light sprinkling of feta cheese
1 tbsp flax oil as dressing

3:30pm:
1 small can tuna
15 almonds

7:15pm:
15 almonds

8pm: lower body workout
6x12 leg extensions (2 sets with full range motion, 4 sets with quarter range followed by full range as 1 rep)
6x12 hamstring curls ((2 sets with full range motion, 4 sets with quarter range followed by full range as 1 rep)
4x15 leg press
3x12 hanging leg raises with 3lb weight between knees

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

Totals: ~1500 cals (75g carbs, 176g protein, 58g fat)

Supps: 1 Gluc-R, 8 L-Rex, 2 Daily Multi, 2 alcar, 2 Green Tea extract, YES applied twice

I'm going to Olive Garden tomorrow night for dinner with distant family, so I'm already trying to figure out how to fit that in and plan for the day. According to their website, they offer whole wheat pasta now, so I may just do a carb up day.....

 

[jenscats5]

I'm going to Olive Garden tomorrow night for dinner with distant family, so I'm already trying to figure out how to fit that in and plan for the day. According to their website, they offer whole wheat pasta now, so I may just do a carb up day.....

I want details!!

 

[Roonytunes]

I want details!!

I will let you know how it is, Jens. But I spent sometime online to check out Olive Garden's nutritional facts.

This is the breakdown of their Chicken Giardano dinner entree:
510 cals, 59g carbs, 34g protein, 15g fat..unfortunately sodium is high in the 1100mg range
If I get the pasta substituted for whole wheat and pop 2 Gluc-Rs, I should be okay.

Also the minestrone soup isn't awful, and hopefully will keep me away from their crack-laced breadsticks which I lurve....
164 cals, 18g carbs, 5g protein, 1g fat, sodium is >600mg

While I'm sure I will still be a tad bloated tomorrow, it's nice to see chain restaurants publishing their nutritional information these days and offering better options.

Now I can plan the rest of my day and still keep within ranges that are reasonable, so it's not an all out cheat meal. Can't waste those during the week

 

[playmatesky]

Rt, lookin good baby. Your abs are nice and flat!!

 

[*Bunny*]

Sounds AWESOME!!!! Just watch the Glucorell & booze if you will be drinking anything...