This is my journal regarding my daily diet regimen as well as my training routine.
77 comments:
Anonymous
said...
im f.a.t! thanks for the invite!!
MY GOAL: to be FIT AND TOIGHT! ;) but really, i'd like to drop another 10-15lbs by june... eddie made me fat! lol! we're going to dominican in october, and i'd like to fit into my bikinis again! *sigh*
hey shei! Glad you guys joined. What are your goals according to activities and meals? Like cutting out certain foods or doing a set routine for workouts?
hey shei! ya let us know your goals in terms of diet and training specifically so we can give some input as we read your logs! glad to see you off to a good start!
MY GOALS ACTIVITY-WISE: 1. do the 50k ride for heart. 2. improve my cardio (whether its running, boarding, biking). 3. do the run for cure.
MY GOALS MEAL-WISE: 1. cut out the bad fats - i love food! i just want to eat healthier! 2. no late-night snacking. 3. only allowed two cheat meals a week.
MY GOALS ROUTINE-WISE (Monthly):
Weeks 1-3: Day 1 - Core Synergistics Day 2 - Cardio Day 3 - Shoulders & Arms, Abs Day 4 - Yoga Day 5 - Legs & Back, Abs Day 6 - Kenpo/Boxing Day 7 - Rest or Stretch
Week 4: Day 1 - Yoga Day 2 - Core Synergistics Day 3 - Kenpo/Boxing Day 4 - Stretch Day 5 - Cardio Day 6 - Yoga Day 7 - Rest or Stretch
currently on week 4! will post next month's routine soon!
Day 1 - Chest & Back Day 2 - Plyometrics Day 3 - Shoulders & Arms, Abs Day 4 - Yoga Day 5 - Legs & Back, Abs Day 6 - Kenpo/Boxing Day 7 - Rest or Stretch
my bad, i messed something up and was too lazy to edit lol.
good choice in routine! it's consistent, dynamic (changes), and challenging!
my only piece of advice is make sure you get some protein in every meal you eat, including snacks. protein has the same amount of calories as carbs when equal so eating more protein will not necessarily make you fat. it also has a higher thermic level (raises your body temperature), utilizes more calories to digest then fat or carbs, and is slower digesting then carbs, meaning it'll keep you full longer, and it'll keep your metabolism up for longer. food raises your metabolism so slow digesting meals will keep it up longer (heheh keep it up longer... lol im a nerd). your lunch is good and so is your dinner if you have a portion of meat in there. i would suggest for breakfast, cutting your oatmeal portion in half, and adding a bit of eggs (the cholesterol in them HDL cholestorol or 'good cholestorol'), meat or protein powder. for sure adding more protein in your diet will help with slashing the fat quickly! if you need any tips on getting your protein in, ask mary. she is the queen of protein tips! lol.
great plan with the workout. i look forward to seeing how you guys fair in the 3 months. im sure you will do amazing!
Yes, you definetly need MORE protein in your diet, you hardly get enough. The easiest way of course is Protein shakes, which you can get from Rob since he works at GNC. Depending on what brand you get, they can taste realyl yummy! Like a milkshake!
In terms if my diet, I aim to get 2-3 shakes a day. I always have a shake for breakfast with some carbs (oatmeal, toast etc). I try to have a shake as my last meal before bed (so i don't snack lol), and I try to get a shake inbetween lunch and dinner.
If you get board of shakes, I make protein pudding sometimes. I buy the sugar free fat free Jello pudding mix and add scoops of protien to it. And it tastes awesome!
I tend to eat a lot of lean cuisine at work since i'm lazy and can't cook lol. If they don't have enough protien, I buy cheesestring (so good!) or snack on cold cuts like smoked turkey at my desk. Also, it helps to stock up the fridge at work, it keeps me from eating out and eating bad since i always have healthy options close by.
oohh, hooray i usually have milkshakes when i work out! score! and i totally have boxes of lean cuisine at home in the freezer! sweet! and i eat mini babybels at work as a snack (with my yogurt). thanks for all the tips mary - the protein pudding sounds great.. im excited to try that!
i bet koolaid is eddie. the "OH YEAH" is signature eddie talk...
breakfast - 2 scrammbled eggs with 2 pieces of brown toast & oj lunch - mango salad & water snack - yogurt and a mini babybel & green tea dinner - chicken alfredo & water workout snack - milkshake
wow 16 comments! how come you assholes never comment on my boring ass blog? lol.
great job with adding more protein in the diet. breakfast was a great indication of what your meals should be like. one thing to watch out for are carbs in juice. juice is great and all vitamins wise, but a glass usually contains upwards of 30g of carbs which are all sugar. throw that with your toast and that's 50-60g of carbs off the bat. what the hell is a babybel tho?
TODAYS MEALS: (felt a little under the weather this morning, thus the lack in appetite..)
breakfast - noodle soup with egg (mixed) lunch - chicken wrap with onions, lettuce and hummus sauce on a pita snack - babybel dinner - strawberry/banana proten shake
TODAYS WORKOUT: KENPO/BOXING
Twist & Pivot - 25 reps each side Twist & Pivot with hook & uppercut - 25 reps each side Jabs - 20 reps with 10 doubles each side Jab/Cross - 25 reps each side Jab/Cross/Hook - 25 Reps each side Jab/Cross/Hook/Uppercut - 25 reps each side Step Drag/High-Low Punch - 20 reps with 10 doubles Jab/Cross Switch - 20 reps Hook/Uppercut switch - 20 reps Mui Thai Knee Kicks - 20 with 10 doubles each side Ball Kick - 30 reps each side Side Kick - 30 reps each side Back Kick - 25 reps each side Three direction Kick - 72 reps Side Lunge with high sword/low hammer - 15 reps each side Step drag/claw/low punch - 15 reps with 10 doubles each side High Block - 30 reps Inward Block - 30 reps Outward Block - 30 reps Downward Block - 30 reps Front Shuffle with high block/low punch - 15 reps Knee/Back Kick - 15 reps each side Front and back knucles/ball kick - 10 reps each side Elbow series - 30 reps Vertical Punches - 100 reps
Great Job! Shei! You and Eddie are doing really well and your routine looks awesome. It good you have eachother and are on the same routine. It makes it a lot easier to stay on track and be consistent with your work outs.
I totally agree with eating. I love to eat too, especially the bad stuff. Hello! We had a whole summer of dinner gatherings! lol! Hence our current situations. I'm glad you and Eddie are now in this blog with us. So that we even when I'm hanging out with you guys, hopefully we'll try and convince eachother to eat healthier when we do go out to eat. LOL!
..yeah you're right! having a workout partner is so motivating! when i feel like im running out of steam, i look over and see him sweating like a beast and it pushes me to keep going. i know i could do these excerises alone, but the intensity wouldnt be where its at in comparison to working out with someone who pushes me beyond even what i think im capable of! :)
and as for the pics... uumm, maybe! lol - we'll see how far i've progressed by then! hahaha :)
lol no that's cheating! you cant choose to do it when you see where you are lol. commit now and MAKE SURE you are in that condition you want to be in. you can do it!
TODAYS MEAL: (still felt a little under the weather this morning..)
breakfast - clam chowder soup (with potatoes) and water lunch - egg sandwich on brown toast and water snack - banana and a babybel and water dinner - protein bar (zone bars) and water workout snack - strawberry/banana protein shake
TODAYS WORKOUT: core synergistics and stretch
Stacked foot/Staggered Hands pushup - 8 reps each side Banana Roll- 5 seconds each position for 2 minutes Leaning Crescent Lunges - 24 reps Squat runs - 60 seconds Sphinx Pushups - 6 reps Bow to Boat - 1 minute Plank run - 1 minute Walking Pushups - 1 minute Superman/Banana - 60 seconds Low lateral skaters - 20 reps Lunge and Reach - 120 secs Lunge-Kickback-Curl and Press - 20 reps Reach High and Under Pushups - 2 each side Prison Cell Pushup - 4 reps Squat X press - 30 reps Steam Engine - 50 reps
TODAY'S WORKOUT: none - went out for my co-workers birthday
TODAY'S MEALS:
breakfast - 2 scrambled-egg omelet with potatoes, onions and garlic with water lunch - michelina's lifesyles chicken pasta with water snack - zone protein bar (mmmm!) (post 7pm = CHEAT MEAL #1) dinner - sweet potato fries with cajun sauce and 4 cape codes and 4 shots (sicilian kiss, tequilla, crispy crunch and whisky sour)
breakfast: slept in and missed breakfast (SO BAD, I KNOW!!) lunch: mushroom soup with pasta (aka, pasta soup) with water snack: zone protein bar with water dinner: hummus wrap with lettuce and onions on wheat with water (post 8m - CHEAT MEAL #2) snack - 4 pieces vegetable lumpia, mini potatoes, 8-9 glasses of wine, and a car bomb
breakfast - 2 egg whites, scrambled with mushrooms, babybel cheese, onions and garlic with iced tea lunch - asparagus and string beans with shrimp and mushrooms with tropical juice snack - mango cake dinner - subway chicken and bacon ranch with chipotle with water snack - zone protein bar
snack - protien shake breakfast - groundbeef with mushrooms, onions and garlic lunch - mixed vegetables with chicken snack - protein bar dinner - potatoes with corn beef and rice workout - protien shake
MORNING WORKOUT:
-Sun Salutations(Vinyasas) - 2 reps -Runner's Pose -Warrior One -Warrior Two -Revers Warrior
-Ball Kick - 20 reps each side -Hook/Uppercut/Side Kick - 15 reps each side -Front & Back Knuckles/Ball Kick/Back Kick - 15 reps each side -Jab/Cross/Hook/Uppercut - 25 Reps each side -Three-direction kick - 18 reps each side -Swing Kick 30 seconds -Jump Shot - 30 seconds -Tires - 30 secs -Whacky Jacks - 30 seconds Repeated previous Sequence
hahaha, well since eddie and i workout together i just copy what he writes and just change the reps/weights if i have to! he has all the workouts on his phone! sooo savy! lol.
breakfast - clam chowder soup and water lunch - zone protein bar and water snack - activia yogurt and a babybel dinner - strawberry/banada protein shake post workout - half of a chicken cesar wrap (split with eddie) and water
breakfast - 2 scrambled egg whites with potatoes, onions, mushroom and garlic with water lunch - avacodo wrap with iced tea snack - activia yogurt and a babybel dinner - beefsteak with rice and potatoes workout snack - starwberry/banana protein shake
TODAYS WORKOUT:
Morning Cardio:
-Ball Kick - 20 reps each side -Hook/Uppercut/Side Kick - 15 reps each side -Front & Back Knuckles/Ball Kick/Back Kick - 15 reps each side -Jab/Cross/Hook/Uppercut - 25 Reps each side -Three-direction kick - 18 reps each side -Swing Kick 30 seconds -Jump Shot - 30 seconds -Tires - 30 secs -Whacky Jacks - 30 seconds
breakfast - 2 scrambled egg whites with mushrooms, potatos, onions and garlic with brown toast and water lunch - zone protein bar with water snack - activia yogurt and a babybel with iced tea dinner - spiced & diced steak with mushrooms, onions, garlic, peppers & potatoes
YESTERDAYS WORKOUT:
Balanced Lunges Calf Raise Squats Reverse Grip Chin-ups 1 Super Skaters Wall Squat Wide Front Pull-ups 1 Step Back Lunges Alternating Side Lunges Close Grip Overhead Pull-ups 1 Single Leg Wall Squat Dead Lift Squats Switch Grip Pull-ups 1 Three-way Lunge Sneaky Lunge Reverse Grip Chin-ups 2 Chair Salutations Toe Row Iso Lunge Wide Front Pull-ups 2 Groucho Walk Calf Raises Close Grip Overhead Pull-ups 2 80-20 Seibers Speed Squat Switch Grip Pull-ups 2 Ab Ripper
breakfast - macaroni soup lunch - zone protein bar snack - activia yogurt and a babybel dinner - avacado wrap (whole wheat) workout snack - protein shake
so, this past weekend was full of cheat meals - let's recap:
SATURDAY MARCH 29 MEALS:
breakfast - oatmeal and brown toast snack - zone protein bar (CHEAT MEAL #1) late lunch/dinner - asian nashos (split with tina) and a steak frite cesar salad with a miami vice and water (pickel barrel) late dinner - steak and mashed potatoes (boston pizza)
WORKOUT: rest day!
SUNDAY MARCH 30 MEALS:
breakfast - egg white omelette with mushrooms, onions and cheese lunch - perogies (split with eddie) and a chicken wrap snack - a babybel (CHEAT MEAL #2) dinner - egg omelette with beef, mushrooms and onions (split with eddie) and 2 slices of pizza
WORKOUT: 75mins bootcamp!
TODAYS MEALS:
breakfast - i missed it.. slept in until about 12pm! i was exhausted from the lack of sleep this weekend. lunch - egg omelette with brown toast snack - zone protein bar and toast with condensed milk dinner - corn beef with rice
breakfast - oatmeal and brown toast snack - zone protein bar lunch - herb pasta snack - activia yogurt dinner - strawberry/banana protein shake post workout snack - cheese string
TODAYS WORKOUT: (Legs)
Balanced Lunges Calf Raise Squats Reverse Grip Chin-ups 1 Super Skaters Wall Squat Wide Front Pull-ups 1 Step Back Lunges Alternating Side Lunges Close Grip Overhead Pull-ups 1 Single Leg Wall Squat Dead Lift Squats Switch Grip Pull-ups 1 Three-way Lunge Sneaky Lunge Reverse Grip Chin-ups 2 Chair Salutations Toe Row Iso Lunge Wide Front Pull-ups 2 Groucho Walk Calf Raises Close Grip Overhead Pull-ups 2 80-20 Seibers Speed Squat Switch Grip Pull-ups 2
PS - my right leg has been bothering me for the past week (feels quite stiff compared to my left leg). does anyone have any good stretches or tips on how i can counter the stiffness? :(
breakfast - oatmeal and brown toast lunch - avocado wrap snack - activia yogurt dinner - grilled chicken and rice snack - strawbery/banana protein shake
TODAYS WORKOUT: uugghhh, i hate my knee!
with that said, i have no choice but to alter my workout regime for the next few days (perhaps even week).. no more intense leg workouts - just recovery exercises (ie. elipitical, upperbody machines). im really disappointed, but i dont want to aggravate my leg anymore.
thanks for the tips guys! i tried my mom's rub A535(?) and it soothed my leg a bit. i'll get the ice/hot packs this weekend.
breakfast - strawberry protein shake lunch - tuna sandwich snack - zone protein bar dinner - lean ground beef with onions, mushrooms and potatoes with rice snack - strawberry/banana protein shake
breakfast - strawberry protein shake lunch - tuna sandwich snack - zone protein bar dinner - grilled chicken and mushroom sandwich snack - cheese string and a strawberry/banana protein shake
TODAYS WORKOUT: back, biceps (used 8lb weights, 20 reps per exercise) and ab ripper (25 reps per exercise with 11 exercises).
Thank you I'm feeling a lot better! Question, for your strawberry banana protein shake, is that the flavour? If it is what brand is it? I'm looking for a tastier protein.
mary - the flavour of our protein is vanilla. eddie just adds frozen strawberries, fresh bananas with frozen yogurt. it's so good. my own protein, which i make in the morning, is a french vanilla flavour and i just add frozen strawberries with milk! so filling!
breakfast - 2 strips of turkey bacon with scrambled eggs lunch - avocado wrap snack - zone protein bar late snack - cheese string dinner - stuffed mushrooms with ground beef with rice snack - protein shake
TODAY'S WORKOUT: back (pull-ups), legs (25 squats/leg) and ab ripper - same as eddie's workout.
breakfast - oatmeal lunch - zone protein bar snack - cheese string and pineapple pudding dinner - lean ground pork with onions, mushrooms, garlic and brown rice snack - mango protein shake
breakfast - oatmeal lunch - lean ground pork with mushrooms, onions and garlic snack - zone protein bar and a babybel dinner - avocado wrap and activia yogurt snack - strawberry/banana/orange protein shake
**UPDATE: so eddie and i weighed ourselves recently and i went from 132 lbs to 125 lbs - which is a loss of 7 lbs. i wish it could be more, but i have all summer to drop the LAST 5-10lbs!**
THANKS!! :D like i said, i wish it were more.. but 7 lbs is good FOR NOW! looking to drop the final lbs soon!!! this blog really helped me out.. cause it keeps me on a great diet - i dont wanna be posting cheat meals galore on here! haha.
breakfast - eggs whites with mushrooms, onions and garlic with brown rice lunch - mango protein shake snack - zone protein bar dinner - 2 pieces of grilled lean ground beef burgers with rice
TODAY'S WORKOUT: cardio (treadmill 45 mins) and ab ripper
breakfast - egg whites with mushrooms, onions and garlic with brown rice lunch - zone protein bar snack - organic yogurt dinner - grilled chicken wrap with tea
TODAY'S WORKOUT: 1 hour of plyometrics & 15 min of leg stretches
breakfast - kellogs special k lunch - dynamite maki snack - zone protein bar dinner - portobello mushroom sandwich with grilled chicken snack - cheese string
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
77 comments:
im f.a.t! thanks for the invite!!
MY GOAL: to be FIT AND TOIGHT! ;) but really, i'd like to drop another 10-15lbs by june... eddie made me fat! lol! we're going to dominican in october, and i'd like to fit into my bikinis again! *sigh*
TODAY'S WORKOUT: yoga
TODAY'S MEALS:
breakfast - oatmeal
lunch - egg sandwich
snack - activia yogurt
dinner - avocado wrap
hey shei!
Glad you guys joined. What are your goals according to activities and meals?
Like cutting out certain foods or doing a set routine for workouts?
hey shei! ya let us know your goals in terms of diet and training specifically so we can give some input as we read your logs! glad to see you off to a good start!
MY GOALS ACTIVITY-WISE: 1. do the 50k ride for heart. 2. improve my cardio (whether its running, boarding, biking). 3. do the run for cure.
MY GOALS MEAL-WISE: 1. cut out the bad fats - i love food! i just want to eat healthier! 2. no late-night snacking. 3. only allowed two cheat meals a week.
MY GOALS ROUTINE-WISE (Monthly):
Weeks 1-3:
Day 1 - Core Synergistics
Day 2 - Cardio
Day 3 - Shoulders & Arms, Abs
Day 4 - Yoga
Day 5 - Legs & Back, Abs
Day 6 - Kenpo/Boxing
Day 7 - Rest or Stretch
Week 4:
Day 1 - Yoga
Day 2 - Core Synergistics
Day 3 - Kenpo/Boxing
Day 4 - Stretch
Day 5 - Cardio
Day 6 - Yoga
Day 7 - Rest or Stretch
currently on week 4! will post next month's routine soon!
You have week 1-3 all wrong.
The correct list is:
Day 1 - Chest & Back
Day 2 - Plyometrics
Day 3 - Shoulders & Arms, Abs
Day 4 - Yoga
Day 5 - Legs & Back, Abs
Day 6 - Kenpo/Boxing
Day 7 - Rest or Stretch
i dont have the whole thing all wrong, just the first 2 days! my bad!
my bad, i messed something up and was too lazy to edit lol.
good choice in routine! it's consistent, dynamic (changes), and challenging!
my only piece of advice is make sure you get some protein in every meal you eat, including snacks. protein has the same amount of calories as carbs when equal so eating more protein will not necessarily make you fat. it also has a higher thermic level (raises your body temperature), utilizes more calories to digest then fat or carbs, and is slower digesting then carbs, meaning it'll keep you full longer, and it'll keep your metabolism up for longer. food raises your metabolism so slow digesting meals will keep it up longer (heheh keep it up longer... lol im a nerd). your lunch is good and so is your dinner if you have a portion of meat in there. i would suggest for breakfast, cutting your oatmeal portion in half, and adding a bit of eggs (the cholesterol in them HDL cholestorol or 'good cholestorol'), meat or protein powder. for sure adding more protein in your diet will help with slashing the fat quickly! if you need any tips on getting your protein in, ask mary. she is the queen of protein tips! lol.
great plan with the workout. i look forward to seeing how you guys fair in the 3 months. im sure you will do amazing!
Kenpo/Boxing, what is that! It sounds so fun!!
Yes, you definetly need MORE protein in your diet, you hardly get enough. The easiest way of course is Protein shakes, which you can get from Rob since he works at GNC. Depending on what brand you get, they can taste realyl yummy! Like a milkshake!
In terms if my diet, I aim to get 2-3 shakes a day. I always have a shake for breakfast with some carbs (oatmeal, toast etc). I try to have a shake as my last meal before bed (so i don't snack lol), and I try to get a shake inbetween lunch and dinner.
If you get board of shakes, I make protein pudding sometimes. I buy the sugar free fat free Jello pudding mix and add scoops of protien to it. And it tastes awesome!
I tend to eat a lot of lean cuisine at work since i'm lazy and can't cook lol. If they don't have enough protien, I buy cheesestring (so good!) or snack on cold cuts like smoked turkey at my desk. Also, it helps to stock up the fridge at work, it keeps me from eating out and eating bad since i always have healthy options close by.
Kenpo is a mix of different martial arts.
So we'll do jabs, hooks, upper cuts, and crosses. We'll do them in combinations.
It also incorporates Mui Thai knee kicks, elbows and other kicks.
So it's kind of like Tai Bo but UFC MMA style.
OH YEAH!!!!
~ Kool Aid
who da heck is kool aid?
oohh, hooray i usually have milkshakes when i work out! score! and i totally have boxes of lean cuisine at home in the freezer! sweet! and i eat mini babybels at work as a snack (with my yogurt). thanks for all the tips mary - the protein pudding sounds great.. im excited to try that!
i bet koolaid is eddie. the "OH YEAH" is signature eddie talk...
TODAY'S MEALS:
breakfast - 2 scrammbled eggs with 2 pieces of brown toast & oj
lunch - mango salad & water
snack - yogurt and a mini babybel & green tea
dinner - chicken alfredo & water
workout snack - milkshake
TODAY'S WORKOUT: core!
OOHHHHH YEAHHHH!!!!!
Get ready for tonights work out!
Step up your banana roll game!
wow 16 comments! how come you assholes never comment on my boring ass blog? lol.
great job with adding more protein in the diet. breakfast was a great indication of what your meals should be like. one thing to watch out for are carbs in juice. juice is great and all vitamins wise, but a glass usually contains upwards of 30g of carbs which are all sugar. throw that with your toast and that's 50-60g of carbs off the bat. what the hell is a babybel tho?
haha, babybel's are like cheese strings!
ah i c! i thought it was an indian food and mary tipped you off on it lol haha.
TODAYS MEALS: (felt a little under the weather this morning, thus the lack in appetite..)
breakfast - noodle soup with egg (mixed)
lunch - chicken wrap with onions, lettuce and hummus sauce on a pita
snack - babybel
dinner - strawberry/banana proten shake
TODAYS WORKOUT: KENPO/BOXING
Twist & Pivot - 25 reps each side
Twist & Pivot with hook & uppercut - 25 reps each side
Jabs - 20 reps with 10 doubles each side
Jab/Cross - 25 reps each side
Jab/Cross/Hook - 25 Reps each side
Jab/Cross/Hook/Uppercut - 25 reps each side
Step Drag/High-Low Punch - 20 reps with 10 doubles
Jab/Cross Switch - 20 reps
Hook/Uppercut switch - 20 reps
Mui Thai Knee Kicks - 20 with 10 doubles each side
Ball Kick - 30 reps each side
Side Kick - 30 reps each side
Back Kick - 25 reps each side
Three direction Kick - 72 reps
Side Lunge with high sword/low hammer - 15 reps each side
Step drag/claw/low punch - 15 reps with 10 doubles each side
High Block - 30 reps
Inward Block - 30 reps
Outward Block - 30 reps
Downward Block - 30 reps
Front Shuffle with high block/low punch - 15 reps
Knee/Back Kick - 15 reps each side
Front and back knucles/ball kick - 10 reps each side
Elbow series - 30 reps
Vertical Punches - 100 reps
COOLDOWN!
Great Job! Shei! You and Eddie are doing really well and your routine looks awesome. It good you have eachother and are on the same routine. It makes it a lot easier to stay on track and be consistent with your work outs.
I totally agree with eating. I love to eat too, especially the bad stuff. Hello! We had a whole summer of dinner gatherings! lol! Hence our current situations. I'm glad you and Eddie are now in this blog with us. So that we even when I'm hanging out with you guys, hopefully we'll try and convince eachother to eat healthier when we do go out to eat. LOL!
PS. I'll do the pictures if you and Mary do them!
..yeah you're right! having a workout partner is so motivating! when i feel like im running out of steam, i look over and see him sweating like a beast and it pushes me to keep going. i know i could do these excerises alone, but the intensity wouldnt be where its at in comparison to working out with someone who pushes me beyond even what i think im capable of! :)
and as for the pics... uumm, maybe! lol - we'll see how far i've progressed by then! hahaha :)
lol no that's cheating! you cant choose to do it when you see where you are lol. commit now and MAKE SURE you are in that condition you want to be in. you can do it!
cheesestring tastes waaaaaaaaaaay better then babybels!
Good job last night!
I see you are starting to get the combo's down to a tee!
If you feel your combo's are off, just slow it down, get into rythm and then start to speed it up!
Get ready for Core & Stretch today!
"Do your best and forget the rest!"
mary - omg, im obsessed with babybels! mmmmm!
rob - FINE! i'll do it! aaahhh!
TODAYS MEAL: (still felt a little under the weather this morning..)
breakfast - clam chowder soup (with potatoes) and water
lunch - egg sandwich on brown toast and water
snack - banana and a babybel and water
dinner - protein bar (zone bars) and water
workout snack - strawberry/banana protein shake
TODAYS WORKOUT: core synergistics and stretch
Stacked foot/Staggered Hands pushup - 8 reps each side
Banana Roll- 5 seconds each position for 2 minutes
Leaning Crescent Lunges - 24 reps
Squat runs - 60 seconds
Sphinx Pushups - 6 reps
Bow to Boat - 1 minute
Plank run - 1 minute
Walking Pushups - 1 minute
Superman/Banana - 60 seconds
Low lateral skaters - 20 reps
Lunge and Reach - 120 secs
Lunge-Kickback-Curl and Press - 20 reps
Reach High and Under Pushups - 2 each side
Prison Cell Pushup - 4 reps
Squat X press - 30 reps
Steam Engine - 50 reps
Bonus:
Halfback (football tire drils) - 60 secs
Table dip/Leg raise - 20 reps
1 hour stretch routine!
what do babybel's taste like!!
like the mozzarella cheese strings.. only better :P hehe!
yay pics lol. good stuff with the training and getting more protein in your diet.
TODAY'S WORKOUT: none - went out for my co-workers birthday
TODAY'S MEALS:
breakfast - 2 scrambled-egg omelet with potatoes, onions and garlic with water
lunch - michelina's lifesyles chicken pasta with water
snack - zone protein bar (mmmm!)
(post 7pm = CHEAT MEAL #1)
dinner - sweet potato fries with cajun sauce and 4 cape codes and 4 shots (sicilian kiss, tequilla, crispy crunch and whisky sour)
SO BAD, YET SOOO GOOD! lol!
I'm just watching you and your mom do yoga right now lol!
One suggestion is, get lower on the lunge position. I'm guilty of doggin' it the first time but i really felt it when i deepen the lunge.
Good job so far!
Get ready for am cardio Monday bright and early and then Chest, Shoulders and Triceps in the pm.
Going to be killlerrrrrrrrr!
YESTERDAYS MEAL:
breakfast: slept in and missed breakfast (SO BAD, I KNOW!!)
lunch: mushroom soup with pasta (aka, pasta soup) with water
snack: zone protein bar with water
dinner: hummus wrap with lettuce and onions on wheat with water
(post 8m - CHEAT MEAL #2)
snack - 4 pieces vegetable lumpia, mini potatoes, 8-9 glasses of wine, and a car bomb
YESTERDAYS WORKOUT: 1 1/2hr of yoga
TODAY'S MEALS:
breakfast - 2 egg whites, scrambled with mushrooms, babybel cheese, onions and garlic with iced tea
lunch - asparagus and string beans with shrimp and mushrooms with tropical juice
snack - mango cake
dinner - subway chicken and bacon ranch with chipotle with water
snack - zone protein bar
TODAY'S WORKOUT: rest day!
TODAYS MEALS:
snack - protien shake
breakfast - groundbeef with mushrooms, onions and garlic
lunch - mixed vegetables with chicken
snack - protein bar
dinner - potatoes with corn beef and rice
workout - protien shake
MORNING WORKOUT:
-Sun Salutations(Vinyasas) - 2 reps
-Runner's Pose
-Warrior One
-Warrior Two
-Revers Warrior
-Ball Kick - 20 reps each side
-Hook/Uppercut/Side Kick - 15 reps each side
-Front & Back Knuckles/Ball Kick/Back Kick - 15 reps each side
-Jab/Cross/Hook/Uppercut - 25 Reps each side
-Three-direction kick - 18 reps each side
-Swing Kick 30 seconds
-Jump Shot - 30 seconds
-Tires - 30 secs
-Whacky Jacks - 30 seconds
Repeated previous Sequence
Squat X-Press - 30 reps
Steam Engines - 50 reps
Dreya Rolls - 60 secs
Squat Runs - 30 secs
Superman/Banana - 60 secs
EVENING WORKOUT:
-Slow motion 3-in-1 Push-ups - 12Reps
-In & Out Shoulder Flys - 16 reps - 5lbs
-Chair Dips - 18 reps
-Plange Push-ups - 8 reps
-Pike Presses - 8 reps
-Side Tri-rises - 16 reps - 8lbs
-Floor Flys - 3 reps
-Scarecrows - 16 reps - 8lbs
-Overhead Tricep Extensions - 18 reps - 8lbs
-Two-twitch Speed Push-ups - 8 reps
-Y-Presses - 16 reps - 8lbs
-Lying Tricep Extensions - 15 reps - 5lbs
-Side-to-side Push-ups - 10 reps
-Pour Flys - 16 reps - 8lbs
-Side-leaning Tricep Extensions - 16 reps - 8lbs
-One-arm Push-ups - 3 reps
-Weighted Circles - 10 reps backward, forward, and big circles (back/forward)
-Throw the Bomb - 16 reps - 8lbs
-Clap or Plyo Push-ups - 6
-Slo-mo Throws - 16 reps - 5lbs
Front-to-back Tricep Extensions - 16 reps - 8lbs
-One-arm Balance Push-ups - 8 reps
Fly row Presses - 12 reps
- Dumbell Cross-body Blows - 16 reps - 5lbs
FOLLOWED BY: Abs
In & Outs - 25 reps
Seated Bicycle - 50 reps (25 fws & 25 bckwrds)
Seated Crunchy Frogs - 25 reps
Crossed Leg/Wide Leg Sit-Up - 25 reps
Fifer Scissors - 25 reps
Hip Rock & Raise - 25 reps
Pulse-Up (Heels to the heaven) - 25 reps
Roll-Up V-Ups Combo - 15 reps
Oblique V-Ups - 25 reps
Russian Twists - 25 reps
how the heck do you remember all those? you must write them down on your arm haha
hahaha, well since eddie and i workout together i just copy what he writes and just change the reps/weights if i have to! he has all the workouts on his phone! sooo savy! lol.
I HATE PETER!
TODAYS MEALS:
breakfast - clam chowder soup and water
lunch - zone protein bar and water
snack - activia yogurt and a babybel
dinner - strawberry/banada protein shake
post workout - half of a chicken cesar wrap (split with eddie) and water
TODAYS WORKOUT:
Plyometrics (Everything for 30 seconds)
-Jump Squats
-Run Stance Squats
-Airborn Heisman
-Swing Kicks
Repeat
-Squat Reach Jump
-Run Stance Squat switch pick up
- Double Airborne Heisman
-Circle Runs
-Repeat
-Jump Knee Tuck
-Mary Katherine Lunge
-Leap Frog Squat
-Twist Combo
Repeat
-Rock star hop
-gap jump
-squat jack
-military march
Repeat
-Run Squat 180 jump switch
-Lateral Leapfrog Squat
-Monster Truck Tire
-Hot Foot
Repeat
again. one word. tampon
http://www.facebook.com/posted.php?id=10507131757
TODAYS MEALS:
breakfast - 2 scrambled egg whites with potatoes, onions, mushroom and garlic with water
lunch - avacodo wrap with iced tea
snack - activia yogurt and a babybel
dinner - beefsteak with rice and potatoes
workout snack - starwberry/banana protein shake
TODAYS WORKOUT:
Morning Cardio:
-Ball Kick - 20 reps each side
-Hook/Uppercut/Side Kick - 15 reps each side
-Front & Back Knuckles/Ball Kick/Back Kick - 15 reps each side
-Jab/Cross/Hook/Uppercut - 25 Reps each side
-Three-direction kick - 18 reps each side
-Swing Kick 30 seconds
-Jump Shot - 30 seconds
-Tires - 30 secs
-Whacky Jacks - 30 seconds
Squat X-Press - 30 reps
Steam Engines - 50 reps
Dreya Rolls - 60 secs
Squat Runs - 30 secs
Evening Workout:
Wide Front Pull-ups
Lawnmowers
Twenty ones
One-arm Cross-body Curls
Switch Grip Pull-ups
Elbows-out Lawnmowers
Standing Bicep Curls
One-arm Concentration Curls
Corn Cob Pull-ups
Reverse Grip Bent-over Rows
Open Arm Curls
Static Arm Curls
Towel Pull-ups
Congdon Locomotives
Crouching Cohen Curls
One Arm Corkscrew Curls
Chin-ups
Seated Bent-over Back Flys
Curl-up/Hammer Downs
Hammer Curls
Max Rep Pull-ups
Superman
In-Out Hammer Curls
Strip Set Curls
Ab Ripper
(Bonus: Kenpo)
8 more weeks to go and then on to the lean program.
You're doing good!
Keep on bringing it!
YESTERDAYS MEALS:
breakfast - 2 scrambled egg whites with mushrooms, potatos, onions and garlic with brown toast and water
lunch - zone protein bar with water
snack - activia yogurt and a babybel with iced tea
dinner - spiced & diced steak with mushrooms, onions, garlic, peppers & potatoes
YESTERDAYS WORKOUT:
Balanced Lunges
Calf Raise Squats
Reverse Grip Chin-ups 1
Super Skaters
Wall Squat
Wide Front Pull-ups 1
Step Back Lunges
Alternating Side Lunges
Close Grip Overhead Pull-ups 1
Single Leg Wall Squat
Dead Lift Squats
Switch Grip Pull-ups 1
Three-way Lunge
Sneaky Lunge
Reverse Grip Chin-ups 2
Chair Salutations
Toe Row Iso Lunge
Wide Front Pull-ups 2
Groucho Walk
Calf Raises
Close Grip Overhead Pull-ups 2
80-20 Seibers Speed Squat
Switch Grip Pull-ups 2
Ab Ripper
TODAY'S MEALS:
breakfast - macaroni soup
lunch - zone protein bar
snack - activia yogurt and a babybel
dinner - avacado wrap (whole wheat)
workout snack - protein shake
TODAY'S WORKOUT: (a light day)
-30 minute cardio (Bike)
-Ab Ripper
AWESOME JOB ON BOOTCAMP SHEILA!!!!!!!!!! go team peter!!! WHOOP WHOOP!!
THANKS MARY! I LOVED IT!
so, this past weekend was full of cheat meals - let's recap:
SATURDAY MARCH 29 MEALS:
breakfast - oatmeal and brown toast
snack - zone protein bar
(CHEAT MEAL #1)
late lunch/dinner - asian nashos (split with tina) and a steak frite cesar salad with a miami vice and water (pickel barrel)
late dinner - steak and mashed potatoes (boston pizza)
WORKOUT: rest day!
SUNDAY MARCH 30 MEALS:
breakfast - egg white omelette with mushrooms, onions and cheese
lunch - perogies (split with eddie) and a chicken wrap
snack - a babybel
(CHEAT MEAL #2)
dinner - egg omelette with beef, mushrooms and onions (split with eddie) and 2 slices of pizza
WORKOUT: 75mins bootcamp!
TODAYS MEALS:
breakfast - i missed it.. slept in until about 12pm! i was exhausted from the lack of sleep this weekend.
lunch - egg omelette with brown toast
snack - zone protein bar and toast with condensed milk
dinner - corn beef with rice
WORKOUT: rest day!
TODAYS MEALS:
breakfast - oatmeal and brown toast
snack - zone protein bar
lunch - herb pasta
snack - activia yogurt
dinner - strawberry/banana protein shake
post workout snack - cheese string
TODAYS WORKOUT: (Legs)
Balanced Lunges
Calf Raise Squats
Reverse Grip Chin-ups 1
Super Skaters
Wall Squat
Wide Front Pull-ups 1
Step Back Lunges
Alternating Side Lunges
Close Grip Overhead Pull-ups 1
Single Leg Wall Squat
Dead Lift Squats
Switch Grip Pull-ups 1
Three-way Lunge
Sneaky Lunge
Reverse Grip Chin-ups 2
Chair Salutations
Toe Row Iso Lunge
Wide Front Pull-ups 2
Groucho Walk
Calf Raises
Close Grip Overhead Pull-ups 2
80-20 Seibers Speed Squat
Switch Grip Pull-ups 2
Bike - 15 minute intervals (level 3)
Ab Ripper
PS - my right leg has been bothering me for the past week (feels quite stiff compared to my left leg). does anyone have any good stretches or tips on how i can counter the stiffness? :(
try icing it then heating it up works when i sprain stuff
How is your leg Shei? Good job with being consistent with your workouts and diet! Your results will come and you'll look amazing for your bday.
ICY HOT PACKS ON THAT KNEE!
TEAM RAMPAGE!!!!!!
once your knee gets better, we'll train with Rampage Jackson and fight in the octagon!
TODATS MEALS:
breakfast - oatmeal and brown toast
lunch - avocado wrap
snack - activia yogurt
dinner - grilled chicken and rice
snack - strawbery/banana protein shake
TODAYS WORKOUT: uugghhh, i hate my knee!
with that said, i have no choice but to alter my workout regime for the next few days (perhaps even week).. no more intense leg workouts - just recovery exercises (ie. elipitical, upperbody machines). im really disappointed, but i dont want to aggravate my leg anymore.
thanks for the tips guys! i tried my mom's rub A535(?) and it soothed my leg a bit. i'll get the ice/hot packs this weekend.
TODAYS MEALS:
breakfast - bagel and cream cheese
lunch - strawberry protein shake
snack - activia yogurt
dinner - salad and steak (split with eddie)
snack - strawberry/banana protein shake
TODAYS WORKOUT: kenpo (light)
YESTERDAYS MEALS:
breakfast - strawberry protein shake
lunch - shanghai noodles
snack - activia yogurt and a zone protein bar
dinner - turkey wrap
*no workout, was at the HILLS AFTERSHOW!*
TODAYS MEALS:
breakfast - strawberry protein shake
lunch - tuna sandwich
snack - zone protein bar
dinner - lean ground beef with onions, mushrooms and potatoes with rice
snack - strawberry/banana protein shake
TODAYS WORKOUT: plyometrics (50 mins)
TODAYS MEALS:
breakfast - strawberry protein shake
lunch - tuna sandwich
snack - zone protein bar
dinner - grilled chicken and mushroom sandwich
snack - cheese string and a strawberry/banana protein shake
TODAYS WORKOUT: back, biceps (used 8lb weights, 20 reps per exercise) and ab ripper (25 reps per exercise with 11 exercises).
Thank you I'm feeling a lot better!
Question, for your strawberry banana protein shake, is that the flavour? If it is what brand is it? I'm looking for a tastier protein.
mary - the flavour of our protein is vanilla. eddie just adds frozen strawberries, fresh bananas with frozen yogurt. it's so good. my own protein, which i make in the morning, is a french vanilla flavour and i just add frozen strawberries with milk! so filling!
TODAY'S MEALS:
breakfast - 2 strips of turkey bacon with scrambled eggs
lunch - avocado wrap
snack - zone protein bar
late snack - cheese string
dinner - stuffed mushrooms with ground beef with rice
snack - protein shake
TODAY'S WORKOUT: back (pull-ups), legs (25 squats/leg) and ab ripper - same as eddie's workout.
TODAY'S MEALS:
breakfast - 2 strips of turkey bacon and scrammbled eggs
lunch - avocado wrap
snack - chocolate yogurt
dinner - steak sandwich and lemon salmon (split with eddie)
TODAY'S WORKOUT: rest day!
YESTERDAY'S MEALS:
breakfast - quaker oatmeal
lunch - 1 slice of pizza (cheat meal #1)
snack - cheese string
dinner - chicken with noodle, macaroni salad and asparagus
snack - 1 slice of mocha cake (cheat snack)
TODAY'S WORKOUT: rest day!
TODAY'S MEALS:
breakfast - mango protein shake
lunch - egg sandwich
snack - activia yogurt and a babybel
dinner - 2 pieces of eddie's grilled pork!
snack - cheese string
TODAY'S WORKOUT: core synergistics
TODAY'S MEALS:
breakfast - oatmeal
lunch - zone protein bar
snack - cheese string and pineapple pudding
dinner - lean ground pork with onions, mushrooms, garlic and brown rice
snack - mango protein shake
TODAY'S WORKOUT: rest day
TODAY'S MEALS:
breakfast - oatmeal
lunch - lean ground pork with mushrooms, onions and garlic
snack - zone protein bar and a babybel
dinner - avocado wrap and activia yogurt
snack - strawberry/banana/orange protein shake
TODAY'S WORKOUT: 1hr plyometrics
**UPDATE: so eddie and i weighed ourselves recently and i went from 132 lbs to 125 lbs - which is a loss of 7 lbs. i wish it could be more, but i have all summer to drop the LAST 5-10lbs!**
wooo!! thats great news!!
keep it up!! no.. ramp it up!!! go extreme and you'll be crazy rippppppeed
TODAY'S MEALS:
breakfast - chicken noodle soup
lunch - activia yogurt and a babybel
snack - banana
dinner - bbq ribs
snack - strawberry/banana/orange protein shake
TODAY'S WORKOUT: 30 min elliptical & ab ripper
Congrats on losing 7lbs!!
:D
THANKS!! :D
like i said, i wish it were more.. but 7 lbs is good FOR NOW! looking to drop the final lbs soon!!! this blog really helped me out.. cause it keeps me on a great diet - i dont wanna be posting cheat meals galore on here! haha.
hahah congratz sheila on the 7 lbs! woohooo!
YESTERDA'S MEALS:
breakfast - oatmeal
lunch - pasta
snack - cheese strings
dinner - grilled chicken breast with pineapple
YESTERDAY'S WORKOUT: cardio (bike for 35 mins = 10K) and ab ripper
TODAY'S MEALS:
breakfast - eggs whites with mushrooms, onions and garlic with brown rice
lunch - mango protein shake
snack - zone protein bar
dinner - 2 pieces of grilled lean ground beef burgers with rice
TODAY'S WORKOUT: cardio (treadmill 45 mins) and ab ripper
TODAY'S MEALS:
breakfast - egg whites with mushrooms, onions and garlic with brown rice
lunch - zone protein bar
snack - organic yogurt
dinner - grilled chicken wrap with tea
TODAY'S WORKOUT: 1 hour of plyometrics & 15 min of leg stretches
TODAY'S MEALS:
breakfast - kellogs special k
lunch - dynamite maki
snack - zone protein bar
dinner - portobello mushroom sandwich with grilled chicken
snack - cheese string
TODAY'S WORKOUY: rest day!
TODAY'S MEALS:
breakfast - scrambled eggs with lean ground beef, potatoes and onions
lunch - avocado wrap
snack - activia yogurt and a cheese string
dinner - popcorn chicken (cheat meal)
TODAY'S WORKOUT: chest, back & ab ripper
YESTERDAY'S MEALS:
breakfast - kelloggs special k cereal
lunch - grilled chicken alfredo
snack - cheese string
dinner - grilled pork and potatoes
YESTERDAY'S WORKOUT: ab ripper
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