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So..... I'm back. It's been a bu...

Posted Aug 24 2008 4:02pm
So..... I'm back. It's been a busy week. I had not been to the gym in 7 days, until yesterday. Certainly not the routine for someone who is planning on doing a triathlon in just 5 weeks. Ugh! I need to get on the ball this weekend, for sure



Went over a new macronutrient plan with my trainer yesterday. We're going to decrease protein and carbs, just a tad and increase fat. I'm reducing my training sessions with him to once a week and will be responsible, solely, for my reamaining 2 days of resistance training.



Anyway, here's the basic menu. Protein sources mgiht change but will have about the same nutrient value - I probably won't change much for a while. The routine works well for me during the week. I'm also allowed one cheat meal every 7 days. :)



Breakfast

Cottage Cheese, Nonfat, 0.5 cup (not packed)

Old Fashioned Quaker Oatmeal- Plain, 0.5 serving

Fat free half and half, 0.5 cup



AM Snack

Organic Peanut Butter Smooth/Salted, 1 tbsp

Suzy's Kamut Puffed Cakes, 1 serving

Nutrition Pro V60 Protein by Labrada, 1 serving



Lunch

Tilapia, 4 oz

0.5 cup cherry tomatoes

Spinach, fresh, 1 cup

Alvarado Bakery Sprouted Whole Wheat Bread, 1 serving

Balsamic Vinegar, 1 tbsp



PM Snack

Suzy's Kamut Puffed Cakes, 1 serving

Organic Peanut Butter Smooth/Salted, 1 tbsp

Nutrition Pro V60 Protein by Labrada, 1 serving



Dinner

Broccoli, cooked, 0.5 cup, chopped

Chicken Breast, no skin, 4 ounces



Evening Snack

Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)



Total Calories: 1,197

Protein: 158 g (51.6%)

Carbohydrates: 86 g (28.6%)

Fat: 27 g (19.8%)



I am so close to 2 major goals... Dropping 100 lbs. and weighing under 200 lbs. I need to think of a good incentive/reward. I'm kickin' it up and I'm going to get there in the next few weeks.



Yesterday's Workout:



Alt'd sets of Step-ups, Curl-to-press, squats, leg lifts and bench press



Step-ups

20 - no weight

18 - 10 lbs.

15 - 20 lbs.



Curl-to-overhead press

Single-leg (R) 20 x 15 lbs.

Single-leg (L) 20 x 15 lbs.

both legs 20 x 15 lbs.



Squats

20 - no weight

2 Sets 20 x 25 lbs.



Leg Lifts on Bench

3 Sets, 25, 20, 18



Bench Press

25 X 55 lbs.

20 x 65 lbs.

12 x 95 lbs. , 8 x 45 lbs.



Finished the last 4 minutes with...



Cable Row Underhand (no rest between sets)

20 x 60 lbs.

18 x 50 lbs.

15 x 40 lbs.
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