Roonytunes 2005

[Roonytunes]

Updating yesterday's log - all changes and additions are in bold.

Sat, Aug 20th

Scale weight: 121lbs

7am:
1 scoop ON whey Rocky Road mixed with water
1 slice Ezreikal sprouted bread

7:30am: Upper body workout
Chest Press – 30 sec hold followed by 4 x15 reps with 15lb dbs
Lat Pull Down – 30 sec hold followed by 4 x12 reps
Shoulder Press – 30 sec hold followed by 5x15 reps
Bicep Curls on Cable Machine – 30 sec hold followed by 4 x 12 reps
Tricep pulldowns on Cable Machine – 30 sec hold followed by 4 x12 reps

8:45am:
PWO shake – 1 scoop ON whey Rocky Road mixed with water

10:45am:
1 slice Ezreikal sprouted bread
3 oz grilled chicken
1/2 cup green beans

11:30am:
Power Bar Protein Cookie

1pm:
3 sticks of swordfish kebobs - 3 oz grilled swordfish with veggies on skewers

5:30pm:
Huge cheat meal of Indian food - Butter Chicken, Shrimp Vindaloo, Tandoori Chicken and lots of naan bread

8:45pm:
Too many apple martinis!

I remember why I don't like to get drunk anymore. Had to be dropped off by a friend and woke up this morning trying to piece together most of the night. NOT FUN! Had to spend most of today in bed feeling like my head is going to explode.

 

[Roonytunes]

Sun, Aug 21st

Scale weight: 122.5lbs

Felt like entire crap the entire day and drank diet coke for most of the day to ease my stomach.

Only had my first meal at 5pm since I couldn't get out of bed:
1 scoop ON whey in Rocky Road mixed with water
2 slices Ezreikal sprouted bread

9:30pm:
2 slices Ezreikal sprouted bread

A waste of a day and I will be filing this in the "lessons learned" drawer....

 

[Roonytunes]

Mon, Aug 22nd

Scale weight: 121.5lbs

8:30am:
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 veggies - spinach, onions, mushrooms, roasted peppers
1 slice sprouted bread

1:45pm:
4 oz grilled chicken breast
1/2 cup veggies - spinach, onions, mushrooms, roasted and sweet peppers
1 tbsp flax oil

5:25pm:
1 small can tuna
1/2 cup green beans
30 almonds

8pm: Upper body workout
4 x12 chest press with quarter rep followed by full range with 15lb dbs
2x12 standing rows followed by 2x12 upright pull to chin level on cable machine
4x12 arnold shouder presses
4x12 standing alternating 10lb db curls
4x12 tricep pull downs

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

11pm:
1 tbsp ANPB

Totals:
1400 cals (70g carbs, 149g protein, 60g fat)

Supps taken: 8 l-rex, 1 gluc-R

 

[Roonytunes]

Tues, Aug 23rd

Scale weight:122lbs

6:30am - 50 mins spinning class

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

9:30am:
1 cup cous cous
1 small Fage greek yogurt

12:30pm:
1 turkey burger patty
1/2 cup sauteed vegetables - spinach, mushrooms, onions, peppers

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

5:30pm:
4 oz grilled chicken
green beans
15 almonds

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

Totals: 1500 cals (75g carbs, 176g protein, 57g fat)

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

 

[Roonytunes]

Wed Aug 24th

Scale weight: 123lbs (I need to stay away from dairy!)

7am:
50 mins cardio - 30 mins on stairmill in fatburn mode level 8 followed by 20 mins on elliptical in steady state

9am:
1 scoop ON whey Rocky Road mixed with water
1 cup cous cous

11:30am:
1 turkey burger patty with sauteed veggies of spinach, peppers, mushrooms and onions

2:30pm:
4 oz grilled chicken breast
huge greens salad with cucumbers, baby tomatoes, red cabbage, peppers
1 pouch balsamic vinaigrette dressing

4:45pm:
4 oz grilled chicken breast
30 almonds

7pm:
1 tbsp ANPB

8pm: lower body workout
4 x 12 one-legged wall squat holding 6lb medicine ball
4 x 12 leg press with feet together - quarter followed by full range motion
4 x12 smith machine squats with feet together
4x12 hamstring curls with 1 count, 2 count and 3 count hold

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

Totals: 1500 cals (78g carbs, 165g protein, 68g fat)

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

 

[Roonytunes]

Thurs, Aug 25th

Scale weight: 120.5lbs

No morning cardio since my legs were still sore from last night's workout

8:30am:
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 - peppers, mushrooms, onions

1:30pm:
4 oz grilled chicken breast
1 slice Ezreikal sprouted bread
1/4 cup sauteed veggies - pepper, mushrooms, onions

3:30pm:
4 oz grilled chicken breast
30 almonds

6:30pm:
1 scoop ON whey mixed with water
1 tbsp ANPB

8pm: Upper body workout
4 x 12 chest press - 1/4 motion followed by full range with bar + 5lbs
4 x 12 cable pulldowns - 1/4 motion followed by full range with 37.5lbs
4 x 15 front delt raises - 5lb dbs
4 x 15 bicep curls - 1/4 motion curl at bottom and 1/4 motion curl at top with 10lb dbs
4 x12 tricep pull downs - full range with 30lbs

9pm:
PWO shake of ON whey mixed with water

Totals: ~1500 cals (71g carbs, 189g protein, 59g fat)

Supps taken: 1 gluc-r, 2 daily multi, 8 l-rex, 1 alcar, 1 green tea extract, YES applied twice

 

[Roonytunes]

Fri, Aug 26th

Scale weight: 121lbs

7am: 50 min cardio - 20 mins on stairmill in fatburner mode level 8 followed by 30 mins on elliptical in crosstrainer mode

9:30am:
1 scoop ON whey mixed with water
1 cup cous cous

12:30pm:
1 turkey burger patty with sauteed veggies of mushrooms, onions and peppers

2:30pm:
3 oz grilled chicken with hot and sweet peppers
30 almonds

5:30pm:
1 scoop ON whey mixed with water
1 tbsp ANPB

8:30pm:
Meeting friends out in the city. Will see if I can eat clean or may make this cheat meal of the week.

Edited to add in bold:

8:30pm
blueberry mojito

10:30pm
1 piece white godiva chocolate (met a guy who worked for the company who convinced me to sample)

12:45am
1 tbsp ANPB because I was too hungry to go to bed

Not the worst Friday night, but could have done better.

Total cals: <1500 cals still

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

 

[Roonytunes]

Sat, Aug 27th

Scale weight: 121 lbs

7am: morning cardio of running stairs at Philly Museum of Art

Did 3 sets of 3 double step runs up and down large flight of 6 blocks of stairs with 2 min rest in between set. Started to drizzle so moved to smaller flight of 3 blocks of stairs closer to my car. Did 1 set of 6 double steps run up and down, took 2 min break and then did second set of 12 single/double steps run up and down

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

I had to declare the rest of today a cheat day since I went to NYC for a pre-arranged brunch event:

12:30pm:
5 course indian meal consisting of naan bread, tandoor chicken, lamb chops, vegetable curries and bread pudding dessert

3:30pm:
At asian deli in chinatown,
1 glass almond bubble tea
1 black bean pao
1 red bean lotus moon cake

My stomach is so full right now, but am heading out with friends tonight, so will permit myself 2 alcohol beverages to compliment my cheat meals and be done.

Happy Saturday everyone!

Edited to add, last night's plan didn't work out so well. I ended up having three delicious martinis and then needing food to be able to kick off the buzz. Indulged in mozarella sticks and fries, which tasted like heaven, so even if yesterday causes some damage I declare it well worth it.

 

[Roonytunes]

Sun, Aug 28th

Scale weight: 123lbs

Post cheat day recovery/rest day

10am:
1 scoop ON whey mixed with water

1:45pm:
7 oz grilled tofu
1 slice Ezreikal sprouted bread

<<took a long nap>>

6pm:
1 scoop ON whey mixed with water
1.5 tbsp ANPB

9pm:
1 cup liquid eggwhites
1/4 cup soymilk
1 slice Ezreikal sprouted bread

Totals: 765 cals (45g carbs, 102g protein, 20g fat)

Supps taken: 8 l-rex, 2 alcar

Scheduled body fat test for this coming Tuesday. This will mark the end of 4 months of my attempt to cut. Depending on the results, I will now have to figure out what I want to do. I don't have any aspirations to compete, so I need to decide what level I will be happy and comfortable to maintain as a lifestyle beyond this point.

 

[Roonytunes]

Mon, Aug 29th

Scale weight: 121lbs

7am: 45 mins cardio - 30 mins stairmill in fat burn mode level 8 followed by 15 mins elliptical in steady state mode

9am:
1 slice Ezreikal sprouted bread
1 scoop ON whey mixed with water

11:15am:
1 slice Ezreikal sprouted bread
1 turkey burger patty with sauteed veggies - onions, peppers, mushrooms, brocolli

2pm:
8 oz grilled chicken
large greens salad with tomatos, cucumbers and peppers
1 tbsp flax oil mixed with balsamic vinegar as dressing

5pm:
30 almonds
2 gulps of passion fruit juice (social situation I couldn't get out of, so just pretended to drink the friggin' juice)

8pm: Upper body workout
5 x 20 chest press with 20lb dbs
4 x 12 lat pull down with close grip with 55lbs
5 x 15 shoulder press with 15lb dbs
2 x 2 continuous sets of alternating bicep curls with 10lb dbs and tricep/diamond pushups

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

Totals: ~1385 cals (60g carbs, 155g protein, 56 g fat)