Roonytunes 2005

[Roonytunes]

Thurs, Aug 11th

Scale weight: 121lbs

7am:
30 min HIIT cardio on treadmill - 5 min warmup @ 4mph, 11 cycles of sprinting for 30 sec @ 9mph and fast walking for 90 sec @ 4mph, 4 min cooldown @ 4mph

8:15am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

11:15am:
1 turkey burger patty
1/2 cup sauteed veggies - spinach, mushrooms, red peppers
15 almonds

2pm:
8 oz grilled chicken
1/3 tbsp flax oil

5:15pm:
1 scoop ON whey in Rocky Road mixed with water

8:45pm:
At Olive Garden, as planned,
Minestrone Soup
Chicken Giardano with whole wheat linguini

No drinking other than water, Bunns. And Jens, the food was decent. Nothing to write home about, but nice to know what the breakdown was of the food I was putting in my mouth was and to be able to eat out without worrying.

Totals: ~1830 cals (120g carbs, 190g protein, 46g fat)

Supps taken: 3 CB, 4 Gluc R, 12 L-Rex, 1 t-rex, 2 Alcar, 2 Green Tea extract, 2 daily multi, YES applied twice,

 

[Roonytunes]

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

Thanks, girlfriend! I am happy with how everything is going waist up....waist down is the challenge for me!

How is everything with you? Have you got your bf tested lately? Any changes to the diet?

 

[Roonytunes]

Fri, Aug 12th

Scale weight: 121.5lbs

7am: 40 min AM cardio - 30 mins on stairmill in fat burn mode/level 8 followed by 10 mins on elliptical in steady state mode

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

11:15am:
1 slice Ezreikal sprouted bread
1 turkey burger patty
Steamed veggies: spinach, mushrooms

1:30pm:
1 turkey burger patty
15 almonds

4:45pm:
7 oz grilled lite tofu
Cooked baby broccoli

7:45pm:
1 scoop ON whey in Rocky Road mixed with water
1 tbsp ANPB

Total cals: 1300 cals (~67g carbs, ~140g protein, 50g fat)

Supps taken: 12 L-rex, 2 alcar, 2 green tea extract, 2 daily multi, YES applied twice

 

[playmatesky]

Thanks, girlfriend! I am happy with how everything is going waist up....waist down is the challenge for me!

How is everything with you? Have you got your bf tested lately? Any changes to the diet?

Hey RT,

I am doing pretty good.
I was eating very healthy for a while and since yesterday I started a carb rotation to drop the last bit of bodyfat. And a lot more cardio is going to be my focus. Right now I am on a three day training split but have been doing that for several months straight now so I am gonna try to ease up just a tad on that to gove myself more recovery time and see if I notice the difference.
But all in all, I feel great. Besides hungry today.lol
Havent had b/f checked. Wont be able to until around the end of August.

Keep your head strong twin!

 

[Roonytunes]

Sat, Aug 13th

Scale weight: 121lbs
*talked to trainer about my weight plateau and he says at this point, it's a matter of fat redistribution and not to worry about scale weight too much*

7:15am:
1 scoop ON whey Rocky Road
8oz Slim Slender soy milk

7:45am: upper body workout
5x12 pec dec (variations in hold and one arm vs two arm)
5x12 lat pull down
3x12 standing cable pull at shoulder level (for rear delts)
3x12 one arm lat raises
4x12 standing cable bicep curls
4x12 standing overhead tricep pulls

9am: 50 min spinning class

10:15am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

1:45pm:
7oz grilled lite tofu
1/2 cup baby broccoli with 1 tbsp flax oil
15 almonds

3:45pm: (on the road)
Zone Perfect bar in Chocolate Almond Raisin (yum! 210 cals, 21g carbs, 15g protein, 7g fat but also 15g sugar unfortunately)

6:45pm:
8oz grilled chicken
x-large salad - spinach, romaine lettuce, red cabbage, baby tomatoes, cucumber slices, jalapeno peppers, green pepper slices
balsamic vinegrette dressing

9pm+:
Going out with friends and have not decided whether I'll indulge in cheat alcoholic beverages or not. I did decide to skip the cheat meal for this week though that I normally save for Sat....

Totals:
1500 cals (~84g carbs, 165g protein, 55g fat)

Supps: 2 daily multi, 1 gluc-r, 12 l-rex, 1 alcar, 1 green tea extract, YES applied twice.

 

[Roonytunes]

Sat, Aug 13th

Scale weight: 121lbs
*talked to trainer about my weight plateau and he says at this point, it's a matter of fat redistribution and not to worry about scale weight too much*

7:15am:
1 scoop ON whey Rocky Road
8oz Slim Slender soy milk

7:45am: upper body workout
5x12 pec dec (variations in hold and one arm vs two arm)
5x12 lat pull down
3x12 standing cable pull at shoulder level (for rear delts)
3x12 one arm lat raises
4x12 standing cable bicep curls
4x12 standing overhead tricep pulls

9am: 50 min spinning class

10:15am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

1:45pm:
7oz grilled lite tofu
1/2 cup baby broccoli with 1 tbsp flax oil
15 almonds

3:45pm: (on the road)
Zone Perfect bar in Chocolate Almond Raisin (yum! 210 cals, 21g carbs, 15g protein, 7g fat but also 15g sugar unfortunately)

6:45pm:
8oz grilled chicken
x-large salad - spinach, romaine lettuce, red cabbage, baby tomatoes, cucumber slices, jalapeno peppers, green pepper slices
balsamic vinegrette dressing

9pm+:
Going out with friends and have not decided whether I'll indulge in cheat alcoholic beverages or not. I did decide to skip the cheat meal for this week though that I normally save for Sat....

Totals:
1500 cals (~84g carbs, 165g protein, 55g fat)

Supps: 2 daily multi, 1 gluc-r, 12 l-rex, 1 alcar, 1 green tea extract, YES applied twice.

Update to above:

Did not end up going out with friends, so I had meal 6 at 9:15pm

9:15pm:
1 scoop ON whey Rocky Road mixed with water
1 tbsp ANPB

New Totals: 1720 cals (~90g carbs, ~193g protein, 65g fat)

 

[Roonytunes]

Sun, Aug 14th

Scale weight: 120lbs

9am: Steps workout at Philly Museum of Art, a la Rocky style
Did 5 sets of 3 times of running up and walking down steps with 2 min rest time in between each set - varied with two step and one step routines.

10:15am:
1 scoop ON whey Rocky Road mixed with water

11:25am:
1/2 cup oats
1 cup liquid eggwhites
1/3 cup blueberries
1/4 cup soymilk

1:45pm:
Protein cookie (285cals, 21g carbs, 27g protein, 7g fat)

3:45pm:
4 oz grilled chicken
medium salad - greens, 3 cucumber slices, 3 baby tomatoes, green pepper slices
1 tbsp balsamic vinaigrette dressing

6:30pm:
6 oz grilled salmon
medium salad - greens, 3 cucumber slices, 3 baby tomatoes, green pepper slices
1 tbsp balsamic vinaigrette dressing

8:30pm:
ON whey in Rocky Road
2 tbsp ANPB

Totals: ~1645 cals (80g carbs, 192g protein, 55g fat)

Supps taken: 1 t-rex, 2 alcar, 2 green tea extract, 12 l-rex, YES applied once (I'm out! Down three bottles )

 

[*Bunny*]

YES applied once (I'm out! Down three bottles )

Still waiting for my tub-o-YES to arrive...

Looking good RT. How's the YES working on your lower body? Seeing any significant improvements? Inches? Your AVI looks good hun...

 

[Roonytunes]

Still waiting for my tub-o-YES to arrive...

Looking good RT. How's the YES working on your lower body? Seeing any significant improvements? Inches? Your AVI looks good hun...

Thanks for checking in, Bunns and for your words of encouragement as usual!

My next bodyfat reading is scheduled for Sept 1st. At my last reading, my thighs were down 2 inches, so I was happy with that. I still have quite a bit of that sticky fat left on my lower body and I'm told that will eventually come off as I get lower in bf%. So we'll see...it's tough what to attribute to diet/workout versus YES, but overall, I'm making progress. I may wait to reorder my supply of YES since three bottles so far have already depleted the wallet quite a bit.

 

[Roonytunes]

Mon, Aug 14th

Scale weight: 120lbs

7am:
30 min HIIT cardio on treadmill - 5 mins @ 4mph, 9 cycles of 30 sec sprint @ 9mph followed by 90 sec fast walk @ 4mph, 10th cycle of 150 sec fast walk @ 4mph followed by 60 sec sprint @9mph, 5 min cooldown @ 4mph

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

11am:
1 turkey burger patty
1/4 sauteed veggies - red peppers, onions, mushrooms
1 slice Ezreikal sprouted bread

2pm:
1 turkey burger patty
large salad - romaine lettuce, red cabbage, red peppers, 4 slices cucumber with very light sprinking of feta cheese
1 tbsp flax oil as dressing

5pm:
1 small can of tuna
3/4 cup green beans
15 almonds

6:30pm:
15 almonds

8pm: Upper body workout
5 sets of the following with 3 mins rest in between each complete set:
12 reps of chest press with 50lbs plates added to bar
12 reps of standing cable pulldowns with 37.5lbs
12 reps of shoulder presses with 15lb dbs (10lbs for set 4 and 5)
12 reps of bicep curls with 10lb dbs
12 diamond tricep push-ups

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

Totals: ~1400 cals (78g carbs, 139g protein, 62g fat)

Supps: 12 l-rex, 3 alcar, 3 green tea extract, 1 t-rex, 2 daily multi