Roonytunes 2005

[Roonytunes]

Rt,

You have done SOOOO good! Damn you lost a lot of b/f.
Your so funny. I totally blew it this weekend too.Yikes! And I am more than sure what ever I ate (probably everything) had soy which I am allergic to. My whole body bloated including my throat. Oh my God! Doesnt that suck?
Well, sometimes you have to kick your heels up! Congtats to you!

Thanks, PM, for your kind words Don't be too hard on yourself. We all need to let loose sometimes. But what's important is to get right back on the wagon and chug along. I know you can do it, girl!!

 

[Roonytunes]

Tues, 9/6
Back on the program as of today....

Scale weight: 124lbs

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

11:30pm:
1 turkey burger patty
Sauteed veggies - asparagus, onions, mushrooms, hot peppers
1 slice Ezreikal sprouted bread

2:30pm:
4 oz grilled chicken breast
large (1lb) greens salad with cucumbers, tomatoes, peppers, cauliflower and brocolli
1 tbsp flax oil mixed with 1 1/3 tbsp balsamic vinegar as salad dressing

5:30pm:
4 oz grilled chicken breast
15 almonds

7:45pm:
1 cup liquid eggwhites mixed with 1/4 cup soymilk

8:30pm: lower body workout
2 sets of 12/2 sets of 12 alternating leg press (90lb plates) with smith machine (70lb plates)
4 x15 of inner adductor machines (95 lbs)
4 x 15 of outer adductor machines (105 lbs)
4 x 15 leg curl with quarter motion up top followed by full motion (40lbs)
2 sets of 2x5 alternating step ups with 20lb dbs

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

Totals: 1395 cals (~55g carbs, 180g protein, 50g fat)

Supps: 2 daily multi, 2 alcar, 2 green tea extract, YES applied twice

 

[Roonytunes]

Wed, 9/7

Scale weight: 121 lbs

Couldn't wake up for morning cardio....I need vacation to recover from vacation!!

8am:
1 slice Ezreikal sprouted bread
1 scoop ON whey mixed with water

11am:
1 slice Ezreikal sprouted bread
1 turkey burger patty
sauteed veggies - asparagus, mushrooms, onions, hot pepper

1:45pm:
4 oz grilled chicken
large greens salad with red cabbage, cucumber, peppers
1 tbsp flax oil mixed with 1 1/3 balsamic vinegar as salad dressing

3:30pm:
4 oz grilled chicken
3 stalks asparagus
15 almonds

7:15pm:
1 cup liquid eggwhites
1/4 cup soymilk

8pm: upper body workout
Chest superset: 4 sets of 20 pushups followed by 12 chest flys with 15lb dbs
Back superset: 4 x 12 of lat pulldown with close grip (55lbs) followed by assisted chin dip on gravitron with wide grip (100lbs first set, 115lbs 3 sets)
Shoulder superset: 4 sets of 10 alternating front and side lat lifts with 5lb dbs followed by 12 reps of shoulder press with 10lb dbs

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

Totals: 1395 cals (~55g carbs, 180g protein, 50g fat)

Supps: 2 daily multi, 2 alcar, 2 green tea extract, YES applied twice

 

[Roonytunes]

Thurs, 9/8

Scale weight: 122.5lbs

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

11am:
1 turkey burger patty
sauteed veggies - spinach, mushrooms, onions, hot peppers
1 slice Ezreikal sprouted bread

2pm:
8 oz grilled chicken breast
sauteed veggies - spinach, mushrooms, onions, hot peppers
30 almonds

4:15pm:
EAS Carb Sense Bar in Cookies n Cream

5pm:
1 hour luxurious massage!!

7:30pm: Non traditional workout
Squat thrusts, mountain climbers, medicine ball work, hip flexor work on mat, ab routines etc.

8:45pm:
1 scoop ON whey mixed with water
1 slice Ezreikal sprouted bread

Totals:1490 cals (81g carbs, 178g protein, 54g fat)

Edited to add: Was ready to call it a night when I friggin' spotted my last Zone Perfect protein bar and HAD to have it. GRR!! But I have just been tired and hungry all day....so at least I'm going to bed in a good mood with all the unnecessary sugar in me.

New Totals: 1700 cals (102g carbs, 193g protein, 61g fat)

 

[Roonytunes]

Fri, 9/9

Scale weight: 123lbs

8am:
1 scoop ON whey mixed with water
1 slice Ezreikal sprouted bread

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

2pm:
4 oz grilled chicken breast
30 almonds

5pm:
4 oz grilled chicken breast
1 cup cous cous
green beans

*too tired to work out. my back has been acting up and I saw a chiropractor at lunch time today. decided to take a day off and rest up*

8pm:
1 scoop ON whey mixed with water

Totals: 1450 cals (97g carbs, 164g protein, 47g fat)

Supps taken: 2 daily multi, 4 alcar, 4 green tea extract

TGIF!

 

[Roonytunes]

Sat, 9/10

Scale weight: 123lbs

9am: 1 hour spinning class

10:15am:
1 scoop ON whey mixed with water
1 slice Ezreikal sprouted bread

12:15pm:
4 oz grilled chicken breast
1 slice Ezreikal sprouted bread
handful of green beans

2:45pm:
4 oz grilled chicken breast
30 almonds
handful of green beans

4:45pm:
7 oz grilled tofu
handful of green beans

6:45pm:
2 scoops ON whey mixed with water
1 slice Ezreikal sprouted bread

Totals so far: 1260 cals (70g carbs, 169g protein, 37g fat)

10pm and beyond:
My weekend cheat of either some red wine or vodka

Edited to add: I ended up having 3 shots of Stoli vodka and one more slice of Ezreikal sprouted bread when I got home to soak it up.

So total cals: 1550 and carbs are around 100g or so....not so bad overall

 

[Roonytunes]

Sun, 9/11

Scale weight: 120lbs

Took the day to rest, catch up on sleep and seem to be back on track. And my house is finally all in order....

10am:
1 scoop ON whey mixed with water
1 slice Ezreikal sprouted bread

12:45pm:
7 oz grilled tofu
30 almonds
handful of green beans

3:45pm:
1 cup liquid eggwhites mixed with 1/4 cup soy milk
1 slice Ezreikal sprouted bread

6:45pm:
8oz broiled salmon
2 cups spinach

10pm:
2 scoops ON whey mixed with water

Totals: 1185 cals (43g carbs, 172g protein, 42g fat)

 

[Roonytunes]

Mon, 9/12

Scale weight: 120lbs

I'm starting carb cycling as of today

9am:
2 scoops ON whey mixed with water

11:30pm:
1 turkey burger patty with hot peppers
handful of green beans
30 almonds

1pm:
4 oz grilled chicken breast
1/2 cup spinach

4pm:
4oz grilled chicken breast
large salad (0.8lbs) with spinach, lettuce, red cabbage, cucumbers, green peppers and habenaro peppers
1 tbsp flax oil mixed with 1.5 tbsp balsamic vinegar as dressing

7:30pm: Upper body workout
4 sets of 12 chest press (15lbs), 10 pushups followed by 12 chest press (15lbs)
2x12 lat pull down with underhand grip (55lbs)
3x12 assisted chinups on gravitron (100lbs)
2x10 lying overhead cable press with 30lbs followed by last set of 12 with 25lbs
2 x 2 continuous sets of 12 standing bicep curls followed by 12 skull crushers with 10lb dbs

8:45pm:
2 scoops ON whey mixed with water

Totals: 1430cals (35g carbs, 204g protein, 59g fat)

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

 

[Roonytunes]

Tues, 9/13

Scale weight: 121lbs

6:30am: 50 minute spinning class

9am:
1 scoop ON whey mixed with water
2 slices Ezeikal sprouted bread

12pm:
1 turkey burger patty
sauteed veggies - spinach, onions, mushrooms, hot peppers
1 cup couscous

2pm:
8 oz chicken
sauteed veggies - spinach, onions, mushrooms, hot peppers

<meant to eat in the evening, but took a much needed nap & felt so stuffed after eating carbs (50g in that 1 cup of cous cous, phew!)>

7:45pm:
1 cup liquid eggwhites
1/4 cup soymilk

10pm:
1 scoop ON whey mixed with water
Totals: 1440 cals (~94g carbs, 186g protein, 31g fat)

Supps: 3 gluc-r, 3 alcar, 3 green tea extract, 2 daily multi

 

[Roonytunes]

Wed, 9/14

Scale weight: 122lbs

Missed morning cardio so I wouldn't be late for dr's appointment. Got stuck in traffic, was 25 mins late for the appointment and they refused to see me. Should have just done my morning cardio!!

Today is a medium carb day.

8:30am:
1 scoop ON whey
2 slices Ezeikal sprouted bread

11:30am:
1 turkey burger patty
sauteed veggies - spinach, onions, mushrooms, hot peppers
15 almonds

1:30pm:
3.5 oz grilled chicken marinated in balsamic vinegar and olive oil
sauteed veggies - spinach, onions, mushrooms, hot peppers
15 almonds

4pm:
3.5 oz grilled chicken marinated in balsamic vinegar and olive oil
large (0.75lbs) salad of lettuce, spinach, red cabbage, few slices of cucumbers and several habernero peppers
1 tbsp flax oil mixed with 1.5 tbsp of balsamic vinegar as dressing

7:30pm: lower body workout
With 12lb medicine ball:
2 sets of 15 hover squats and 3x5 alternating step-ups with each leg
3rd set of just 3x5 alternating step-ups with each leg

On leg press machine:
3x12 one legged press with 100lb plates attached to bar on each leg

On smith machine:
4x15 plie wide legged squats with 50lb plates attached to bar

On outter leg adductor machine:
1x15 of 95lbs followed by 3x15 of 110lbs

8:45pm:
PWO shake of 2 scoops of ON whey mixed with water

Totals:1470 cals (~60g carbs, 184g protein, 61g fat)

Supps taken: 2 daily multi, 3 green tea extract, 3 alcar