Roonytunes 2005

[Roonytunes]

Wed, 9/21

Scale weight:120.5lbs

7am: outdoor cardio workout
on 3 blocks of stairs, 5 sets of double step runs upward with stroll back down
on incline stretch, 3 upward sprints with walk back down
on 6 blocks of stairs, 3 x 5 sets of double step runs upward with stroll back down with 3 minute rest in between
on incline stretch, 5 upward sprints with walk back down

9am:
1/2 cup oats
1 cup liquid eggwhites
1/4 cup blueberries
1/4 cup soymilk

11:30am:
1 turkey burger patty
sauteed veggies - spinach, onions, mushrooms and hot peppers
1 brown rice cake

1:45pm:
4 oz balsamic vinegar marinated chicken
sauteed veggies - spinach, onions, mushrooms and hot peppers
1 brown rice cake

4pm:
4 oz balsamic vinegar marinated chicken
1 tbsp flax oil

6:45pm:
15 almonds (pre-workout snack)

7:30pm: lower body workout
on leg press, 4 sets of 12 x1 full range followed by 2 quarter range motion as 1 rep with 50lb plates
on leg extension, 4 x 10 reps of one leg press on each leg with 40lbs
on leg curl, 4 x 12 followed by 6 reps again on each leg of one leg curl with 25lbs

8:45pm:
PWO shake: 1 scoop of ON whey mixed with water

Totals: 1380 cals (84g carbs, 157g protein, 47g fat)

 

[jenscats5]

Just wanted to make note: I bought some Quaker unsalted rice cakes & their ingredient's list is brown rice. Trader Joe's only had the salted ones - and I can't have the salt

 

[Roonytunes]

Just wanted to make note: I bought some Quaker unsalted rice cakes & their ingredient's list is brown rice. Trader Joe's only had the salted ones - and I can't have the salt

Thanks, Jens, for letting me know. I'll have to look for the Quaker kind now. I am eating the salted ones from Trader Joe's now.

Also, sorry that I can't make your show this weekend. I'm heading to New York instead so I'm going in the opposite direction. But I'm SURE you'll do great!!

 

[Roonytunes]

Thurs, 9/22

scale weight: 120.5lbs

7am: 35 mins cardio - 20 mins elliptical in crosstrainer mode, 10 mins stairmaster in fat burn mode followed by 5 min cool down on elliptical

9am:
1/4 cup oats
1 cup liquid eggwhites
1/4 cup soymilk
1/4 cup blueberries

noon:
1 cup cous cous
1 turkey burger patty
sauteed veggies - broccoli, spinach, mushrooms, onions, hot peppers

3:15pm:
3 oz grilled chicken
sauteed veggies - broccoli, spinach, mushrooms, onions, hot peppers

6:30pm: upper body workout
chest press - 4/12 reps with 25lb dbs
seated rows - 4 sets of 15
lying cable pull downs - 4 sets of 10 of 30lbs
2 sets of alternating 2 x 12 bicep curls with 25lbs on machine followed by 2 x 12 assisted tricep dips on gravitron with 85lbs

8:30pm:
(had japanese with a friend...knew of dinner plans so kept calories lighter during the day)
2 cups miso soup
green salad with ginger dressing
~12 to 15 pieces of various sushi
resisted wine even though I always have a glass with sushi

Off to bed.....

 

[Roonytunes]

Fri, 9/23

Scale weight: 122lbs

Woke up with sore muscles and bloated with a tummy ache...decided to call it a rest day.

I may toss carb cycling as well. I am retaining water and my body feels like crap on no AND high carb days which is affecting my workouts and general mood.

9am:
1 scoop ON whey mixed with water
1 brown rice cake

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

1:30pm:
3 oz grilled chicken
sauteed veggies - broccoli, spinach, onions, mushrooms, peppers
1 EAS carb sense bar in cookies n' cream

5pm:
1 oz grilled chicken
1/3 tbsp flax oil

9pm:
middle eastern platter - grilled lamb, chicken and kofta with two cups of basmatic rice and some tahini dip
1 glass merlot

Am taking the weekend off since I'm heading to NYC...will be thinking of Jens tomorrow and Bunny's bday and will toast to them tomorrow night with a nice cocktail.

 

[jenscats5]

Am taking the weekend off since I'm heading to NYC...will be thinking of Jens tomorrow and Bunny's bday and will toast to them tomorrow night with a nice cocktail.

Have a GREAT time!! And enjoy that cocktail!!

 

[scorpiogirl]

You seem to be doing the same thing I am....I linger around 125 and can't get below 123. You seem to be lingering around 121. Pain in the ars!!!

You've made some great progress. Even when you do cheat, you jump right back on and within a couple days you're good to go again. Great job!

So....I've been wondering, what exactly is cous cous? lol

 

[velvett]

You seem to be doing the same thing I am....I linger around 125 and can't get below 123. You seem to be lingering around 121. Pain in the ars!!!

You've made some great progress. Even when you do cheat, you jump right back on and within a couple days you're good to go again. Great job!

So....I've been wondering, what exactly is cous cous? lol

Your body's set points are valuable information so make a note of them.

Also, they let you know that it's a good time to change things up or your body needs a rest.

 

[scorpiogirl]

I'm taking a look at Jen's diet and going off that. She and I have almost exactly the same body type - Roony and I are similar, but I can't bring myself to eat tofu!!! lol

I definitely need to change it up!! Definitely!

 

[skittles]

I'm taking a look at Jen's diet and going off that. She and I have almost exactly the same body type - Roony and I are similar, but I can't bring myself to eat tofu!!! lol

I definitely need to change it up!! Definitely!

Jen's diet is for her competition. Please ask her questions before you follow this!!!