Monday, June 7
B1-protein bar
B2-egg whites, oatmeal
L-salad with cucum. and lettuce, balsamic ving.
D-veggie pattie, brown rice, green beans
S-1/2 cup of chocolate milk
Exercise: 25 min spin, 20 min hi/lo, back
Comments: I was trying to get back to the regime. I think I got it now.
Tuesday, June 8, 2010
Thursday, June 3, 2010
Wednesday, June 2
B-egg whites, 2 veggie patties
S-salad with lettuce, cuccumbers, grilled chicken, balsamic ving.
L-grilled chicken, yam, green beans
D-protein shake
Exercise: Pilates
Weights: Legs (Squats on Smith, Hack Squat, Weighted Step Ups)
Thursday, June 3
B-oatmeal, 1/2 egg and cheese biscuit (I know, I know)
S-same salad as yesterday
L (at 5pm)-yam, grilled chicken, broccoli
D-not hungry (should have eaten anyway)
Exercise: Spin and ABs
Weights: Biceps and Triceps
Bicep curl with ez curl bar, skull crashers
Preacher curls, Tricep Dips Hands on 1 bench, feet on another
Incline Bicep Curls, Pull Downs
Comments: that was a tough bi and tri workout. I have never done that many sets of bicep curls ever. I think I am doing well so far.
B-egg whites, 2 veggie patties
S-salad with lettuce, cuccumbers, grilled chicken, balsamic ving.
L-grilled chicken, yam, green beans
D-protein shake
Exercise: Pilates
Weights: Legs (Squats on Smith, Hack Squat, Weighted Step Ups)
Thursday, June 3
B-oatmeal, 1/2 egg and cheese biscuit (I know, I know)
S-same salad as yesterday
L (at 5pm)-yam, grilled chicken, broccoli
D-not hungry (should have eaten anyway)
Exercise: Spin and ABs
Weights: Biceps and Triceps
Bicep curl with ez curl bar, skull crashers
Preacher curls, Tricep Dips Hands on 1 bench, feet on another
Incline Bicep Curls, Pull Downs
Comments: that was a tough bi and tri workout. I have never done that many sets of bicep curls ever. I think I am doing well so far.
Tuesday, June 1, 2010
Tuesday, June 1
B-4 egg whites, cottage cheese
S-mixed greens with cucumbers and grilled chicken, 2 tsp of balsamic ving.
L-1 yam, green beans, grilled chicken breast
S-1 1/2 scoops of whey protein
D-broiled shrimp, broccoli
Exercise: 30 min cardio (arch trainer, step mill); cardio kick circuit, chest
Chest: reps 10, 8, 6
Incline Chest Press (20lbs, 25lbs, 30lbs)
Smith Machine Bench Press (95lbs, 105lbs, 105lbs)
Pec Deck Machine (45lbs 50lbs, 55lbs)
Push-Ups to failure (15, 15, 15 reps)
Comments: Great work! That chest workout was hard!
B-4 egg whites, cottage cheese
S-mixed greens with cucumbers and grilled chicken, 2 tsp of balsamic ving.
L-1 yam, green beans, grilled chicken breast
S-1 1/2 scoops of whey protein
D-broiled shrimp, broccoli
Exercise: 30 min cardio (arch trainer, step mill); cardio kick circuit, chest
Chest: reps 10, 8, 6
Incline Chest Press (20lbs, 25lbs, 30lbs)
Smith Machine Bench Press (95lbs, 105lbs, 105lbs)
Pec Deck Machine (45lbs 50lbs, 55lbs)
Push-Ups to failure (15, 15, 15 reps)
Comments: Great work! That chest workout was hard!
Monday, May 31, 2010
Now I feel like I'm on a plan. Eating like this takes some planning. I had to go back to Giant (I have been like everyday since Friday). Now I am set at least until Friday.
B-1/2 cup oatmeal, 4 egg whites
S-mixed greens with cucumbers, 2tsp of balsamic vin., grilled chicken
L-grilled chicken, green beans, 1/2 cup of brown rice (wanted my whole cup but I lived)
S-whey protein, 1 tsp of pnb
D-Pending sardines, broccoli
Exercise: Back and Abs, Zumba
Weights: 3 sets of 10, 8, 6 reps
Assisted Pull Ups
Seated Back Row Machine
Back Row on Cable Column with Rope
Reverse Grip Back Rows
Decline crunch/Twist
Abs Machine
Comments: I have to be super organized to eat like this. I appreciate getting to eat but there is no snacking, dairy, sugar, bread, fruit, etc on this diet. 6 weeks, huh? I enjoyed changing up my weight training today to lesser reps and more weight. I felt powerful and strong!!!! I should be able to pop out at least 10 full pull-ups and 50 straight push-ups after this...well at least that's my goal.
Tomorrow: Cardio (90 min) and Chest
B-1/2 cup oatmeal, 4 egg whites
S-mixed greens with cucumbers, 2tsp of balsamic vin., grilled chicken
L-grilled chicken, green beans, 1/2 cup of brown rice (wanted my whole cup but I lived)
S-whey protein, 1 tsp of pnb
D-Pending sardines, broccoli
Exercise: Back and Abs, Zumba
Weights: 3 sets of 10, 8, 6 reps
Assisted Pull Ups
Seated Back Row Machine
Back Row on Cable Column with Rope
Reverse Grip Back Rows
Decline crunch/Twist
Abs Machine
Comments: I have to be super organized to eat like this. I appreciate getting to eat but there is no snacking, dairy, sugar, bread, fruit, etc on this diet. 6 weeks, huh? I enjoyed changing up my weight training today to lesser reps and more weight. I felt powerful and strong!!!! I should be able to pop out at least 10 full pull-ups and 50 straight push-ups after this...well at least that's my goal.
Tomorrow: Cardio (90 min) and Chest
Sunday, May 30, 2010
Well Hello Everyone!
Today marks the 6 week period. I have 6 weeks left to transform. I will admit that I made better choices and made an effort to workout more intensely, but I have to turn it up for the next 6 weeks. I have decided to skip the last two weeks of Phase 1 of the program and move on to Phase 2. In Phase 2 you drop reps (10, 8, 6) and increase cardio. I do have hidden muscle mass. I just have to felt the fat off so they can make their grand apperance. I am also going to follow the diet plan (mostly to the t) for the next 6 weeks. I bet Fred that I wouldnt give up sugar for a week (starting Thursday) and he would do the same. It was good for me to do that because I had to pass up cake twice. I wonder how Fred is doing???? Below is the diet plan for Phase 2. If you notice that I am not eating similar to this (starting Monday/Tuesday), but sure to call me out.
8am: 4 egg whites, 1/2 cup of oatmeal, 10 almonds
11am snack: 4oz of chicken breast, yams, 1 cup of broccoli
2pm lunch: 4oz of chicken breast, 1/2 cup of brown rice, 1 cup of broccoli, 10 almonds
5pm snack: 1 1/2 scoops of whey protein, 1 tsp of pnb
7pm dinner: 5oz of cod, mixed greens, cucumbers, balsamic vinegar, 10 almonds
10pm snack: 3 egg whites, 3 oz of ground turkey
Now, on the forums, people are already complaining that they cant afford to eat like this. I can afford it but feel like it's just so much food. I am suppose to reduce calories by 200 because I am shorter than 5' 3". Just note that what you see should look something like what is listed above
The workout should look like this:
Day 1: Back, Abs
Day 2: Chest
Day 3: Legs
Day 4: Off
Day 5: Shoulders, Abs
Day 6: Biceps, Triceps
Day 7: Off
Now it only suggest 1-2 high intensity cardio workouts per week. But I am going to do at least 6 (30 min) cardio sessions per week. Amanda Latona does a lot of cardio to prepare for a shoot. Shouldn't I?
Here is what I did Friday, Saturday and Sunday!
Friday:
B-veggie burger, 100 cal bread
L-grilled chicken on wheat toast
D-shrimp, green beans, cottage cheese with fruit
Exercise: kickbox and weights circuit (30 min), Basketball (20 min)
Saturday:
B-brown rice, veggie pattie
S-yogurt, almonds
L-grilled chicken, green beans, coleslaw, potato salad
S-almonds
Exercise: 1 hour intense spin class. It was great!
Sunday:
B-100 cal bread with pnb
S-hard boiled egg
L-grilled chicken, coleslaw, green beans
S-almonds, plain greek yogurt, coffee
D-more almonds
Exercise: 1hour moderate walk with mom at Haines Point
100% for the next 6 weeks. Goals:
1. Drop 10lbs
2. Drop 4 inches from waist
3. Increase glute measurement
Today marks the 6 week period. I have 6 weeks left to transform. I will admit that I made better choices and made an effort to workout more intensely, but I have to turn it up for the next 6 weeks. I have decided to skip the last two weeks of Phase 1 of the program and move on to Phase 2. In Phase 2 you drop reps (10, 8, 6) and increase cardio. I do have hidden muscle mass. I just have to felt the fat off so they can make their grand apperance. I am also going to follow the diet plan (mostly to the t) for the next 6 weeks. I bet Fred that I wouldnt give up sugar for a week (starting Thursday) and he would do the same. It was good for me to do that because I had to pass up cake twice. I wonder how Fred is doing???? Below is the diet plan for Phase 2. If you notice that I am not eating similar to this (starting Monday/Tuesday), but sure to call me out.
8am: 4 egg whites, 1/2 cup of oatmeal, 10 almonds
11am snack: 4oz of chicken breast, yams, 1 cup of broccoli
2pm lunch: 4oz of chicken breast, 1/2 cup of brown rice, 1 cup of broccoli, 10 almonds
5pm snack: 1 1/2 scoops of whey protein, 1 tsp of pnb
7pm dinner: 5oz of cod, mixed greens, cucumbers, balsamic vinegar, 10 almonds
10pm snack: 3 egg whites, 3 oz of ground turkey
Now, on the forums, people are already complaining that they cant afford to eat like this. I can afford it but feel like it's just so much food. I am suppose to reduce calories by 200 because I am shorter than 5' 3". Just note that what you see should look something like what is listed above
The workout should look like this:
Day 1: Back, Abs
Day 2: Chest
Day 3: Legs
Day 4: Off
Day 5: Shoulders, Abs
Day 6: Biceps, Triceps
Day 7: Off
Now it only suggest 1-2 high intensity cardio workouts per week. But I am going to do at least 6 (30 min) cardio sessions per week. Amanda Latona does a lot of cardio to prepare for a shoot. Shouldn't I?
Here is what I did Friday, Saturday and Sunday!
Friday:
B-veggie burger, 100 cal bread
L-grilled chicken on wheat toast
D-shrimp, green beans, cottage cheese with fruit
Exercise: kickbox and weights circuit (30 min), Basketball (20 min)
Saturday:
B-brown rice, veggie pattie
S-yogurt, almonds
L-grilled chicken, green beans, coleslaw, potato salad
S-almonds
Exercise: 1 hour intense spin class. It was great!
Sunday:
B-100 cal bread with pnb
S-hard boiled egg
L-grilled chicken, coleslaw, green beans
S-almonds, plain greek yogurt, coffee
D-more almonds
Exercise: 1hour moderate walk with mom at Haines Point
100% for the next 6 weeks. Goals:
1. Drop 10lbs
2. Drop 4 inches from waist
3. Increase glute measurement
Thursday, May 27, 2010
Wednesday, May 26, 2010
Tuesday, May 25
B-oatmeal, egg whites
S-string cheese
L-string beans, brown rice, sardines
D-shrimp, mixed veggies
S-yogurt with blueberries
Exercise: Cardio/Abs
Weights: Chest and Shoulders:
Chest Fly Machine
Chest Press Machine
Cable Crossovers
Shoulder Press Machine
Lateral Raise Machine
Frontal Raises on Cable Column (straight bar)
DB Lateral Raises
Comments: I am eating better than ever. Shoulders and Chest were on fire!
B-oatmeal, egg whites
S-string cheese
L-string beans, brown rice, sardines
D-shrimp, mixed veggies
S-yogurt with blueberries
Exercise: Cardio/Abs
Weights: Chest and Shoulders:
Chest Fly Machine
Chest Press Machine
Cable Crossovers
Shoulder Press Machine
Lateral Raise Machine
Frontal Raises on Cable Column (straight bar)
DB Lateral Raises
Comments: I am eating better than ever. Shoulders and Chest were on fire!
Tuesday, May 25, 2010
Friday: Exercise
SCLA: Did an exhausting workout for my upper body (chest, back, biceps, triceps). I couldn't even do cardio after all that.
Bicep Curl Machine, Bicep Curl concentration
Tricep Overhead Extensions, Tricep Pull-Downs, Tricep Kickbacks on Cable Column
Lat Pull, Back Rows on CC
Chest Flies on Machine, Crossovers, Push-Ups on Stability Ball
Abs
Saturday: Food
Don't quite remember but I remember eating well. For lunch I had grilled fish, green beans, and brown rice.
Saturday: Exercise
40 min light walk
Legs: Smith Machine Squats, Hack Squats, Hip Adduction, Lunges
Sunday: Graduation Day!
Breakfast: 100 cal bread with chicken
Lunch: 2 cheddar biscuits, grilled shrimp/scallops, piece of cake
Dinner: Still full from lunch
No exercise
Monday:
B-string cheese, brown rice
L-veggie patty, 100 cal bread
D-grilled chicken salad, 1 chicken nugget
No exercise: Will do Monday's Workout on today
Tuesday:
B-4 egg whites, cup of oatmeal
SCLA: Did an exhausting workout for my upper body (chest, back, biceps, triceps). I couldn't even do cardio after all that.
Bicep Curl Machine, Bicep Curl concentration
Tricep Overhead Extensions, Tricep Pull-Downs, Tricep Kickbacks on Cable Column
Lat Pull, Back Rows on CC
Chest Flies on Machine, Crossovers, Push-Ups on Stability Ball
Abs
Saturday: Food
Don't quite remember but I remember eating well. For lunch I had grilled fish, green beans, and brown rice.
Saturday: Exercise
40 min light walk
Legs: Smith Machine Squats, Hack Squats, Hip Adduction, Lunges
Sunday: Graduation Day!
Breakfast: 100 cal bread with chicken
Lunch: 2 cheddar biscuits, grilled shrimp/scallops, piece of cake
Dinner: Still full from lunch
No exercise
Monday:
B-string cheese, brown rice
L-veggie patty, 100 cal bread
D-grilled chicken salad, 1 chicken nugget
No exercise: Will do Monday's Workout on today
Tuesday:
B-4 egg whites, cup of oatmeal
Friday, May 21, 2010
Friday, May 21
B-4 egg whites w/sprinkled cheese
S-cottage cheese, fruit
L-2 veggie patties on 100 cal bread
S-pnb
D-Planned: shrimp, brown rice, veggies
Just in case you were wondering or wanted to keep closer taps on me, here is the training program for week 1-4
Day 1: Shoulders, ABS
Day 2: Chest, Biceps
Day 3: OFF
Day 4: Legs
Day 5: Back, Triceps
Day 6-7: OFF
I am instructed to do 15,12,10 reps. I was pyramiding (adding more weight as I drop reps). I was also advised to keep cardio to a minimum and put one rest day in between. I will do cardio on Monday (spinning), Tuesday (cardio kick), Thursday (Spinning), and Saturday (TBA). The new bikes should be here on Friday, May 28.
So, technically I only followed the program for Day 1 this week. I did TBS on Wednesday and did total body but not the exercises I was really suppose to do. I also wasnt using enough weight. So I have to catch up. Today I should do Chest, Biceps, Back, Triceps and save legs for tomorrow at SCLA. Getting legs in today would be great so I can do cardio tomorrow. I might throw a couple shoulder moves in there too.
B-4 egg whites w/sprinkled cheese
S-cottage cheese, fruit
L-2 veggie patties on 100 cal bread
S-pnb
D-Planned: shrimp, brown rice, veggies
Just in case you were wondering or wanted to keep closer taps on me, here is the training program for week 1-4
Day 1: Shoulders, ABS
Day 2: Chest, Biceps
Day 3: OFF
Day 4: Legs
Day 5: Back, Triceps
Day 6-7: OFF
I am instructed to do 15,12,10 reps. I was pyramiding (adding more weight as I drop reps). I was also advised to keep cardio to a minimum and put one rest day in between. I will do cardio on Monday (spinning), Tuesday (cardio kick), Thursday (Spinning), and Saturday (TBA). The new bikes should be here on Friday, May 28.
So, technically I only followed the program for Day 1 this week. I did TBS on Wednesday and did total body but not the exercises I was really suppose to do. I also wasnt using enough weight. So I have to catch up. Today I should do Chest, Biceps, Back, Triceps and save legs for tomorrow at SCLA. Getting legs in today would be great so I can do cardio tomorrow. I might throw a couple shoulder moves in there too.
Thursday, May 20, 2010
Thursday, May 20
B-2 mini bagels with pnb
S-4 egg whites with Parmesan cheese
L-turkey, small piece of cake
D-cereal, small wrap, small brownie
Exercise: None
Comments: Okay not my best day. Went to Drew's party and then to the graduation ceremony. I should have put in exercise somewhere but I will call this my rest day and workout Fri, Sat and Sunday to make up. My aunt saw me today and told me how skinny I looked. She wants me to eat more...Interesting.
B-2 mini bagels with pnb
S-4 egg whites with Parmesan cheese
L-turkey, small piece of cake
D-cereal, small wrap, small brownie
Exercise: None
Comments: Okay not my best day. Went to Drew's party and then to the graduation ceremony. I should have put in exercise somewhere but I will call this my rest day and workout Fri, Sat and Sunday to make up. My aunt saw me today and told me how skinny I looked. She wants me to eat more...Interesting.
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