Day 119 – Tuesday, April 30, 2013

The last day of April. Four months down and two more to go. I won’t be posting pictures or measurements this month, since I have not gained or lost. I am exactly the same weight and size, and as I said yesterday, cannot seem to find my mojo. I am thankful that I have not gained or lost, and I am still down 15 pounds from what I was when I started, but I need to lose these last 8 – 13 pounds. They are always the hardest, right? I think it’s time I educate myself thoroughly on eating and working out to maximize fat/weight loss and building muscle. Any tips will be much appreciated!

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Day 118 – Back on Track!

Well today I was back and at it! After a week of slacking (not really working out and eating like crap), I jumped back on the bandwagon. We’ll see how long this lasts, especially since Cinco de Mayo is this weekend and my birthday is just around the corner (2 weeks from Wednesday). I’m really needing tips/advice/support here. I think in my mind I feel “well I lost nearly 20 pounds, look and feel great” and just let myself start to revert back to old ways. I don’t want that because that is exactly what will put the weight back on! I keep looking at my monthly pictures to keep me motivated, but it doesn’t seem to be working. Does anybody have any tips or suggestions? 🙂 All feedback will be greatly appreciated! I really want to hit my goal and while I know that you can’t give up your life to live in the gym and not go out, I also don’t want to not succeed in reaching 135 (or less) by June 30th.

In NYC this past weekend, my suitcase broke and I lost my heart rate monitor transmitter. Therefore, I’m not sure how many calories I burned working out today, but I did 45 minutes on the elliptical then 50 minutes of chest and tricep workout. I’m going to be on the safe side and guess that I burned around 400 calories (it may have been closer to 5). Until I get my replacement chest strap, I need to play it safe! Food intake today was:
225 calories – 1 cup oatmeal w/ slither of butter and 1/2 cup blueberries
60 calories – Coffee w/milk
80 calories – Trader Joes Cran Apple Bran Muffin
90 calories – 1 small banana
180 calories – 3 plain rice cakes
100 calories – Trader Joe’s Egg White Salad
64 calories – 1 medium grapefruit
55 calories – 1 cup of broccoli, 1 cup of cauliflower
280 calories – 1 medium fuji apple w/ 2 TBSP peanut butter
68 calories – 4 hard boiled egg whites
130 calories – 4 oz lean ground beef (96/4)
25 calories – 12 asparagus spears
90 calories – 20 small brussel sprouts
90 calories – soy ice cream sandwich
60 calories – 20 pistachios
40 calories – 8 dark chocolate chips

Total caloric intake = 1,637 calories

61 days to reach my goal…

Day 108 through Day 117 – Life Got Busy!

As the title says, the past week has been non-stop. I neglected to count my calories and workout due to some craziness, both at work and at home. I don’t even want to step on the scale or take end of the month pictures on Tuesday, but I will because I need to get back into the swing of things. It’s a journey so not going to let myself get bent out of shape about it – just need to refocus and come together, as I only have about 2 months more to reach my goal. Now that the weather is getting nicer and birthdays are here (I swear all of my friends were born in either March/April/or May), it is very hard to stay focused and on track. Keep you posted and write tomorrow!

62 days to reach my goal…

Day 107 – Back and Biceps

Wow, what a day! I woke up bright and early to get to work, only to be stopped dead in my tracks on the highway. It rained its booty off here and after 1.5 hours of not moving, I emailed my manager to let her know I’d be late. She responded to let me know that portions of the highway were shut down due to flooding and I should probably turn around! What I mess that I did not expect! Anyways, worked from home and met Annie at the gym at 7:00 p.m. Let me tell you, was tonight a workout or what!

We started with 20 minutes on the stairmaster, followed by our Back and Biceps routine. The workout consisted of:

Reverse-Grip Pulldowns – 
1 warm up set of 8-10 reps, 3 sets of 8-10 reps
Bent Over Barbell Row – 1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Hyperextensions (Back Extensions) – 1 warm up set of 10-12 reps, 2 sets of 10-12 reps
Straight-Arm Pulldown – 7 sets of 10-15 reps
Concentration Curls – 2 warm up sets of 12-15 reps, per arm, 3 sets of 12-15 reps, per arm
Dumbbell Alternate Bicep Curl – 3 sets of 12-15 reps, per arm
Cable Curls – 3 sets of 15-20 reps, per arm

Finished off the workout with a 10 minute run on the treadmill and a brisk walk home. Total calories burned were 613. Low because of the weight lifting, but 48% of those were from fat. We worked out for almost 3 hours! Sheesh! Food intake was:

100 calories – 1 medium banana
70 calories – 1 slice of sprouted whole wheat toast w/ slither of butter
83 calories – 4 egg whites w/ 1.5 cups spinach
80 calories – 1 medium fuji apple
130 calories – 1 slice of sprouted whole wheat bread w/ vegan “cream cheese” and cucumber
160 calories – 1/4 cup raw pistachios
160 calories – Chocolate protein shake w/ almond milk
220 calories – 2 rice cakes w/ 1 TBSP peanut butter
60 calories – 20 pistachios
20 calories – coffee with 1/2 cup almond milk
90 calories – strawberry protein shake post workout
110 calories – 4 oz mahi mahi w/ 1/4 tsp olive oil, salt, pepper
25 calories – 12 asparagus spears
60 calories – 1 slice of sprouted whole wheat bread (needed a carb after that workout!)

Total caloric intake = 1,368 calories (1,813 allowed)

72 days to reach my goal..

Day 106 – No Weights – All Cardio!

Hollllly moly am I sore/stiff today! It was a good day, but dang – I could barely keep the cardio up at the gym because of Monday and yesterday’s weight workouts. I’m scared for tomorrow. lol.

Today was cardio only so I ran 2.5 miles per my half marathon training schedule and did another 35 minutes on the elliptical. I burned 625 calories total so feeling pretty good! Double the calories I burned Monday and Tuesday, which is the one thing I hate about weights…they take forever and you don’t burn as many calories as you do when you do cardio. Meaning…you can’t eat as much! 😦 And let me tell you – yesterday and today I have been STARVING. I don’t know if lifting makes you hungry or what (anyone know???) but dang – I could eat a cow! Food intake for today was:

225 calories – 1 cup of oatmeal, 1/2 cup blueberries, slither of butter
30 calories – 3 TBSP coconut creamer in coffee
200 calories – 1 medium banana w/ 1 TBSP peanut butter
230 calories – 2 slices of sprouted whole wheat bread w/vegan “cream cheese” and cucumber
52 calories – 6 oz strawberries
103 calories – 1 medium sweet potato
240 calories – thinkThin crunch peanut butter protein bar
68 calories – 4 hard boiled egg whites
110 calories – 4 oz mahi mahi w/ 1/4 tsp olive oil
55 calories – 1 cup of broccoli, 1 cup of cauliflower
80 calories – cashews
60 calories – pistachios
120 calories – 2 brown rice cakes

Total caloric intake = 1,573 calories (1,825 allowed)

73 days to reach my goal…

Day 105 – Chest and Triceps

Woke up feeling pretty good this morning! A little sore from yesterday’s workout, but I have a feeling tomorrow will be worse. Eeeek! I stayed on track healthy eating wise, even though Potbellys was catered in for lunch at the office. Yes, those delicious sandwiches, cold potato salad, and jumbo, gooey chocolate chip cookies were staring me right in the face…and I refused. I was SO proud because part of me almost grabbed one of each and said “screw it”. But those urges are exactly the ones I need to fight! Once in awhile is fine, but I ate dessert every night this weekend so I did not NEED that cookie (even though it took every cell in my brain to tell me that)! I went back to my desk and had a protein bar instead and I was satisfied – out of site, out of mind. 🙂

Anyways, tonight’s workout was brutal. Did some familiar moves, as well as some new ones. It was Day 2 of the weight training program and I did the following:

Cardio = 20 minutes of Stairmaster
Flat Dumbbell Press = 3 warm-up sets (6-10 reps), 3 sets to failure (6-10 reps), 2 sets to failure (6-10 reps)
Incline Flyes = 2 sets to failure (8-15 reps)
Straight Arm Pullover = 2 sets to failure (10-12 reps)
Rope Extension = 3 sets to failure (10-12 reps)
Lying Cable Extensions = 3 sets to failure (10-12 reps)

I didn’t get the last minutes of cardio in that I was supposed to do because of parking again. These weights take FOREVER so on my “rest days” I will just be sure to amp up the cardio and do what I missed on weight days when I don’t have a ton of time (i.e. Monday, Tuesday, Thursday, Friday). Saturdays and Sundays will be weight days but I have more unlimited time so I can also just add 10 minutes each day for what I miss during the week. It will all even out in the end. 🙂 Just sucks because it gives me less calories to eat throughout the week. Ah well. I burned 330 calories tonight and food intake was as follows:

225 calories – 1 cup of oatmeal w/ 1/2 cup blueberries, slither of butter
20 calories – 1/2 cup almond milk in coffee
68 calories – 4 hard boiled egg whites
64 calories – 1 medium grapefruit
130 calories – 1 slice of sprouted whole wheat bread w/ 2 TBSP vegan cream cheese, cucumbers
52 calories – 6 oz strawberries
30 calories – 3 TBSP coconut creamer in coffee
230 calories – thinkThin Cookies and Cream protein bar
160 calories – Pistachios
80 calories – 1 medium fuji apple
90 calories – 1 slice of bread with vegan cream cheese (had it in the car and was hungry before gym!)
160 calories – protein shake w/ almond milk
55 calories – 1 cup of steamed broccoli and 1 cup of steamed cauliflower

Total caloric intake = 1,424 calories (1,530 allowed)

74 days to reach my goal…

My arms are jello as I’m typing this!

Day 104 – Legs Day!

Day 1 of being back on track = success! I went grocery shopping yesterday so my fridge is stocked with healthy food and got a great workout in after work. As you know, Annie and I started Kris Gethin’s 12 Week Muscle Workout (see link below) and I can already tell that I am going to be SORE for the next few days. Wow! Today was legs day and the workout was as follows:

20 minutes cardio = 2 mile run (start of half marathon training program)
Leg Press = 4-5 warm-up sets (10-12 reps), 3 sets to failure (12-20 reps)
Hamstring Curl = 2 warm-up sets (15 reps), 3 sets to failure (12-15 reps)
Lying Hamstring Curl = 2 warm-up sets (15 reps), 3 sets to failure (12-15 reps)
Leg Extensions = 2 warm-up sets (15-20 reps), 2 sets to failure (15-20 reps)
Hack Squat = 2 warm-up sets (15-20 reps), 3 sets to failure (20-30 reps)
20 minute cardio = I did not get this portion in since I had to get out of the parking lot within 2 hours! Need to manage this time better and get in this last bit of cardio

Food intake was:

190 calories – 1 cup oatmeal w/ 1/2 cup blueberries
160 calories – 1/4 cup raw whole cashews (no salt)
15 calories – coffee w/ almond milk
180 calories – 1 medium fuji apple w/ 1 TBSP peanut butter
52 calories – 6 oz strawberries
115 calories – 3 oz spring mix w/ raw mushrooms and grape tomatoes – seasme ginger dressing
90 calories – 1 small banana
240 calories – thinkThin chunky peanut butter protein bar
170 calories – Starbucks Grande Soy Late
55 calories – 1 cup of broccoli, 1 cup of cauliflower
160 calories – 6 oz broiled tilapia
100 calories – raw nuts (cashews and pistachios)
120 calories – 2 brown rice cakes

Total caloric intake = 1,647 calories (1,600 allowed)

75 days to reach my goal…