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
Monday, May 31, 2010
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.
Wednesday, May 19, 2010
Wednesday, May 19
B-oatmeal with raisins, veggie patty
L-brown rice, broccoli, baked chicken
S-string cheese, 12 oz coffee with splenda
D-2 oz of meatloaf, greek yogurt, grapes
Exercise: TBS (40) and Pilates (40)
TBS: 1 Frontal/1 Lateral Raise, Alternating Lunges with DB overhead, Squat/Hammer Curl and Press, Straight Bicep Curls, Straight Curls/Static Bicep Curl, Tricep Extensions, Stationary Lunges, Full Push-Ups, and Cardio Segments of Jacks, Standing Scissors, Mountain Climbers, etc.
Comments: Now I found TBS hard. I was sweating and my shoulders were on fire from my workout on Monday. I was so trying not to show it. I did some lunges and squats but I am going to hit legs with more weight tomorrow as well as Bicep and Triceps, which I didnt isolate enough. I could also rest tomorrow and hit everything on Friday or Saturday. I will figure it out tomorrow based on what hurts. My abs definitely hurt from that ab workout on Monday while doing those Pilates moves. Wow!
Does anyone find it to be a coincidence that Amanda Latonia is on the cover the this months Muscle and Hers Fitness when I put her on my blog when I first started it. This must be some kind of sign that I will follow in her footsteps as the next fitness cover girl...Just a thought.
B-oatmeal with raisins, veggie patty
L-brown rice, broccoli, baked chicken
S-string cheese, 12 oz coffee with splenda
D-2 oz of meatloaf, greek yogurt, grapes
Exercise: TBS (40) and Pilates (40)
TBS: 1 Frontal/1 Lateral Raise, Alternating Lunges with DB overhead, Squat/Hammer Curl and Press, Straight Bicep Curls, Straight Curls/Static Bicep Curl, Tricep Extensions, Stationary Lunges, Full Push-Ups, and Cardio Segments of Jacks, Standing Scissors, Mountain Climbers, etc.
Comments: Now I found TBS hard. I was sweating and my shoulders were on fire from my workout on Monday. I was so trying not to show it. I did some lunges and squats but I am going to hit legs with more weight tomorrow as well as Bicep and Triceps, which I didnt isolate enough. I could also rest tomorrow and hit everything on Friday or Saturday. I will figure it out tomorrow based on what hurts. My abs definitely hurt from that ab workout on Monday while doing those Pilates moves. Wow!
Does anyone find it to be a coincidence that Amanda Latonia is on the cover the this months Muscle and Hers Fitness when I put her on my blog when I first started it. This must be some kind of sign that I will follow in her footsteps as the next fitness cover girl...Just a thought.
Tuesday, May 18
B-2 mini whole wheat bagels with pnb (400)
S-turkey meatloaf, raisins
L-sardines and mixed veggies
D-protein shake (280), broccoli
Exercise: Cardio
Cardio Kick (25)-Lunch
Jog (30)-Evening
Elliptical (20)-Evening
Comments:
Was tired after that last cardio session. Was knocked out when I got home. Cant wait until my cover shoot. I should put in my leave for my California trip now!!!
Wednesday:
Morning Cardio
TBS @ Lunch
Evening Cardio/More Weights
B-2 mini whole wheat bagels with pnb (400)
S-turkey meatloaf, raisins
L-sardines and mixed veggies
D-protein shake (280), broccoli
Exercise: Cardio
Cardio Kick (25)-Lunch
Jog (30)-Evening
Elliptical (20)-Evening
Comments:
Was tired after that last cardio session. Was knocked out when I got home. Cant wait until my cover shoot. I should put in my leave for my California trip now!!!
Wednesday:
Morning Cardio
TBS @ Lunch
Evening Cardio/More Weights
Monday, May 17, 2010
Monday, May 17
Today is the official start day. Yes, Michelle, July 12 will be here before I know it. And Yes, Melissa, I only have a small time frame so I must stay focused. I am going to work hard and try to have fun with this. I will go to California, I will get my photo shoot, I will take over the fitness industry....watch out now :)
Food:
B-protein shake-186 cal (40 g protein)
S-100 cal bread with tuna
L-chickens, cottage cheese, fruit
D-salad, goldfish crackers, diet coke
Exercise: Weights-Shoulders
Alt. Lateral Raises 12(15), 12(12), 15(10)
Cable Frontal Raises 30(15), 30(12), 35(10)
Reverse Pec Dec 45(15), 40(12), 40(10)
Military Press 20(15), 20(12), 30(10)
Exercise:Abs
Decline Crunches with 25lb plate 15R
Plate Twist 15R each side
Dumbbell Knee Raises 15R
Exercise: Cardi0-None
Comments-Didnt get in my planned cardio workout but I did play basketball. Would you believe that the pics are up for the challenge and there are millions of people. I mean millions. I couldnt even count how many. Maybe people do read this magazine. Everyone just started looking the same as I scrolled down and down and down. I have to make a super dramatic transformation to be pulled from the crowd. Although they said only judges were making the decision. Now they are letting people vote online as well. You should be able to find photos on the Muscle and Hers Fitness Website. If not, I will forward the email I was sent. I wasnt allowed to cut and paste the link here. This should be interesting.
Today is the official start day. Yes, Michelle, July 12 will be here before I know it. And Yes, Melissa, I only have a small time frame so I must stay focused. I am going to work hard and try to have fun with this. I will go to California, I will get my photo shoot, I will take over the fitness industry....watch out now :)
Food:
B-protein shake-186 cal (40 g protein)
S-100 cal bread with tuna
L-chickens, cottage cheese, fruit
D-salad, goldfish crackers, diet coke
Exercise: Weights-Shoulders
Alt. Lateral Raises 12(15), 12(12), 15(10)
Cable Frontal Raises 30(15), 30(12), 35(10)
Reverse Pec Dec 45(15), 40(12), 40(10)
Military Press 20(15), 20(12), 30(10)
Exercise:Abs
Decline Crunches with 25lb plate 15R
Plate Twist 15R each side
Dumbbell Knee Raises 15R
Exercise: Cardi0-None
Comments-Didnt get in my planned cardio workout but I did play basketball. Would you believe that the pics are up for the challenge and there are millions of people. I mean millions. I couldnt even count how many. Maybe people do read this magazine. Everyone just started looking the same as I scrolled down and down and down. I have to make a super dramatic transformation to be pulled from the crowd. Although they said only judges were making the decision. Now they are letting people vote online as well. You should be able to find photos on the Muscle and Hers Fitness Website. If not, I will forward the email I was sent. I wasnt allowed to cut and paste the link here. This should be interesting.
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