My fitness and food log

[jamie1888]

Monday May 8th, 2017

Yesterday was a rest day from the gym. So, I just did my usual 60 min fasted walk. Went all day without any junk/sweets. That’s quite the challenge for me lately. Between some high calorie/high carb days and TOM, I’m up a few lbs on the scale. It’s extremely discouraging and I can’t help be a bit down about it. I know that I just need to give it a few days of eating clean and I’ll be able to see the “true damage” I’ve done in regards to weight gain. But, when I feel like this, I have to fight hard to not just think "F it! May as well eat this… and this… and this… ". So, being junk free the last 2 days is a small victory for me.

Today:
Meal 1: 25g chocolate protein powder & 11g almond butter
Pre/Intra workout: 1 scoop Plazma
Meal 2: (post workout) protein shake mixed w/psyllium & green superfood. 2 whole eggs, sauteed spinach, 104g fresh pineapple
Meal 3: turkey burger over steamed broccoli & cabbage. 1/2 avocado and raw red bell pepper
Snack: 2.5oz chicken & 1oz almonds
Meal 4: burger salad topped with 1tbl low sugar ketchup & 1tbl light mayo, artichoke
Snack: 4 mini lemon protein muffins

Totals:
Calories 1819
Carbs 100g* (22%)
Fat 77g (38%)
Protein 184g (40%)

• didn’t count veggies

Mini Lemon Coconut Protein Muffins
120g oat flour
90g lemon Trutein protein powder
200g shredded zucchini
6 egg whites
15g unsweetened coconut
1tbl baking powder
1/4c Eryrthitol
1tbl vanilla
add water to make batter consistency
Bake 12 min @ 325
Yielded 35 muffins
Each muffin: 29 calories 3C/1F/3P, 0 sugar, 1g fiber

workout Hard Body Training for Women Lower body strength/hypertrophy work (week #5)

1. Box Jump 3x10
2. Back Squat (110) 5x3
   3a) Eccentric Squat (6 sec down) (70) 5x3
   3b) DB Jump Squat (20’s) 5x3
3. BB Hip Thrust (100) 4x8
   added: incline treadmill walk - 10 min
   70 minutes = 490 calories burned

[Frank_C]

@jamie1888

being junk free the last 2 days is a small victory for me.

These small victories are where the battle is won or lost! Nice job! Imagine if you had small losses. 300 calories a day, 7 days a week, 365 days a year. Consider the average American in an office. Someone brings cake, brownies, leftover Halloween candy, etc. Assume this person achieves perfect balance every day in terms of calories in vs calories out. BUT on top of that they snack at the office and don’t account for it. 300 calories a day isn’t much. A snickers in the afternoon and maybe a soda. A few too many handfuls of trail mix. Just 300 sneaky calories. If that happens every day of the year this person will gain over 31 pounds in a year!!! 31!

Consider half of that, 150 calories extra per day and it’s still a 15 lb weight gain! Your small victory is bigger than you think. Keep fighting the good fight!

[jamie1888]

@Frank_C You are absolutely right! Great way to look at it. When it comes to food, I’m like a recovering addict: every day will be a challenge and it will never be easy. And when I “slip” I just need to brush it off and not let a bad meal, bad day (or a couple bad days) turn into several days or even weeks. Onward! Thanks for the words of encouragement!

[jamie1888]

Tuesday May 9
workout Hard Body Training for Women Lower body pump complex/lower body metcon - week 5

Circuit
Lying leg curl (60)3x15
Leg Extension (55) 3x15
Walking DB Lunge (20’s) 3x24

Circuit - 4 rounds
Bike sprint 1 min
Body squats x30
Vertical jump x10

added Incline treadmill walk 10 min
52 minutes = 439 calories burned

Pre workout meal: 4 mini protein muffins (see previous post), 4g coconut oil, 1 scoop protein shake w/green superfood
post workout snacks: 4 mini protein muffins, blueberry Rx bar
Meal: cabbage, peas & chicken
Meal: grilled chicken thighs, green beans, salad
Snacks: Red Velvet Halo Top & mint Bon Bons

[jamie1888]

May 10, 2017

workout Hard Body Training for Women Upper Body Strength/Hypertrophy work, Week 5

warm-up: ball slams & straight arm pull-downs
A) Medicine Ball / Wall Slam 3x10
B) Push Press (85) 5x3
C1) Eccentric Push Press -6 sec (75) 5x3
C2) O/H Medicine Ball Throws 5x8 *was stuck w/a light ball today so did extra throws & slams
D) Chest Supported - neutral grip - DB Rows (45’s) 4x8
E) Lat Pull Downs (115) 4x8
added F) Leg Lifts 2x15
65 minutes = 529 calories burned (Polar M400)

[jamie1888]

May 11, 2017

Meal 1 (pre workout) 5 mini lemon protein muffins
Meal 2 (post workout) grilled chicken thighs, cucumber, sauerkraut
Meal 3 chicken/veggie casserole (see pic below)
Meal 4

workout Hard Body Training for Women Upper Body Pump Complex/Upper Body Metcon
Circuit A
A1) DB Lateral Raise (17.5’s) 3x15
A2) Kneeling Tricep pushdown w/rope (45) 3x15
A3) Standing DB Shoulder Press (20’s) 3x15

Circuit B
B1) Lat Pull Down (behind neck) (80) 3x15
B2) Lat Pull Down (wide/front) (80) 3x15
B3) Lat Pull Down (supinated) (80) 3x15

Circuit C - r rounds
C1) Row 500m
C2) Push-Ups x15
74 min = 540 calories burned (Polar M400)

Mid-Morning Walk (45 minutes)

shredded chicken/veggie casserole
This is a filling, easy & quick meal. This casserole made 3 servings for me. But, I usually just make 1 serving at a time. Prepare in a small skillet and the put the pan in the oven to melt a little cheese on top.

Type of protein, veggies and amounts can be adjusted for taste/macros. Here I used shredded zucchini and frozen chopped broccoli. But, I’ve also used peas and shredded cabbage, ground beef or turkey instead of canned chicken, etc.

I really like this casserole because you can pack in a lot of veggies without really being too aware of eating the veggies.

Note: take this “healthy skillet” from Italian to Mexican:
omit: pizza sauce, Italian seasoning, olives, mozzarella
use: green enchilada sauce, cheddar or Mexican cheese. Top w/green onions. Serve w/optional toppings: fresh cilantro, avocado and non-fat Greek Yogurt

Instructions:

• saute (using cooking spray only) 3 shredded green & yellow squash and about 1/2 bag of frozen chopped broccoli (I used up a little frozen chopped spinach too)

• add 2 cans of Kirkland canned premium chicken (15.4oz)

• add 1.2c no sugar added pizza sauce (I used Safeway Select. Only 1g sugar per serving)

• add water (1/2c - 1c) - this makes it more “saucy”

• Season (I used lots of Oregano, salt, pepper)

• Can keep in oven safe skillet at this point or move to casserole dish

• Top w/3 slices (66g) park skim Mozzarella slices

• (optional) Top w/sliced olives (69g)

• Bake 10 min (or until cheese melts to liking) @ 350
  nutritional info (squash, broccoli, spinach not included)
  per serving: 312 calories, 13g fat, 11g carbs, 41g protein, 2g sugar, 2g fiber

[psychounicorn]

@jamie1888

supinated

Thanks for posting this recipe. I’m going to make this soon. You should have a cookbook girlfriend. Yummy!

[jamie1888]

May 12, 2017

workout Hard Body Training for Women Optional “not optional for me” sprint/energy systems session

2 scoops Mag-10 (sipped intra & post workout)
Circuit - 6 rounds
Farmer’s Walk (80lb db’s)
Sprints

added: 10 minute incline treadmill walk (3mph / level 9)
56 min = 416 calories burned

Meal 1 (pre workout) 4 mini lemon protein muffins
Meal 2 (post workout) 1/4c cream of rice hot cereal, 2 eggs, 2oz ham
Snack: blueberry Rx bar
Meal 3: grilled chicken thighs, broccoli, green beans
Meal 4: plain 2% Greek yogurt & 1tbl Almond butter
Meal 5: salmon patty, sautéed cabbage in low carb wraps** , topped with a mix of 1tbl light mayo & sriracha
** low carb wraps: 1tbl psyllium, 3 egg whites, 1/8c water. Whisk together & pan fry the pancakes in cooking spray of choice

Saw this posted on Facebook today. I’m thinking of giving this a try:

https://biotest.t-nation.com/articles/make-cheat-meals-work-for-you?utm_source=facebook&utm_medium=social&utm_campaign=article

[jamie1888]

@psychounicorn
Let me know what you think after you try it! I post a lot of food pics & recipes on Instagram if you use that app. My ID is jls7279

[Frank_C]

Just started following you. I’m athletic_cop.

[bustedwheel]

Great recipes - but also like how you’re progressing even on assistance lifts. Nice work!

[jamie1888]

@bustedwheel Thank you so much!

[psychounicorn]

Just started following you. You should see me

[jamie1888]

@psychounicorn Gotcha!

[jamie1888]

@Frank_C followed back!

[jamie1888]

Monday, May 15th

_Saturday’s Workout_ Hard Body Training for Women Whole body explosive work
A) Power Cleans from hang (70) 5x5
Whole Body Power Complex - 4 Rounds
B1) DB Laterals Raise (20) x5
B2) Box Jump x10
B3) Overhead Ball throw/push press (20) x10
B4) Broad Jump x10
B5) Ball Slam (20) x10
Metabolic Conditioning
C1) Bike Sprint 1 min
C2) Row 250M
C3) Push-ups x15
72 minutes = 661 calories burned

Decided to give the “Cheat Fast” a try. So, I ate well most of the day, then had 3 slices of pizza, rolled ice cream and a lot of Chicago Mix popcorn (cheese and caramel corn mix)

Mine is the one with Fruity Pebbles

Here’s the info on the “Cheat Fast”
https://biotest.t-nation.com/articles/make-cheat-meals-work-for-you?utm_source=facebook&utm_medium=social&utm_campaign=article

I thought Sunday would be a good day to test this fast since it’s an “off day” from the gym. Figured I’d be less hungry than a training day. It wasn’t as hard as I thought it would be. I stayed pretty busy for most of the day, so I didn’t have to deal with the “i’m bored and want to eat” thing. And every time that I got REALLY hungry, it was time for another dose of Mag-10.

When I weighed on Sunday morning, I was up about 2lbs from the day before because of the cheats. When I weighed this morning, after the fast yesterday, I was back down those 2 lbs again. It usually takes a few days to recover from a cheat. So, it was nice to see it right away. The article says that the real benefit from the Cheat Fast comes in the days after the fast. So, I’ll see what happens in the next few days.

Sunday
fasted walk (60 min)
5 doses of Mag-10 throughout the day ( was supposed to get in a 6th dose. But, time didn’t allow it for me)
Totals for the day: 635 calories, 55c/0f/100p

Monday’s Workout Hard Body Training for Women Lower body strength/hypertrophy (week 6)

A) Box Jump 3x10
B) Back Squat (155) 6x3
C1) Eccentric squat - 6 sec (125) 6x3
C2) DB Jump Squat (25’s) 6x3
D) BB Hip Thrust (145) 5x8
added: E) incline treadmill walk - 10 min
78 min = 594 calories burned

I thought I chose wisely on the day to fast since it would be easier on a rest day. BUT, what I didn’t think through was the fact that Leg Day was the next day. It was a bit rough energy wise. I’m at the gym within an hour of waking. So, I don’t have a lot of time to get a good meal digested for energy.
I ate 4 of my mini lemon protein muffins, 4g coconut oil and then started 1 serving serving of Plazma 15 min before workout.

[jamie1888]

Tuesday May 16

Down 1lb this morning. I assume that’s the effect from the Cheat Fast.

workout Hard Body Training for Women Lower body pump / lower body metcon (week 6)
Lower Body Pump
A1) Lying Leg Curl (65) 3x15
A2) Leg Ext (65) 3x15
A3) Walking DB Lunge (20’s) 3x30
Metabolic Conditioning
B1) Bike Sprint 1min
B2) Body Squats x30
B3) Vertical Jump x10
added: C) treadmill incline walk 10 min
65 min = 590 calories burned

[jamie1888]

Wednesday May 16, 2017
workout- Hard Body Training for Women Upper body strength/hypertrophy, week 6
A) medicine ball throw, wall slams 3x10
B) Push Press (90) 6x3
C1) Eccentric Push Press - 6 sec (80) 6x3
C2) Overhead Medicine ball throw (20) 6x8
D) Chest Supported DB Row (50’s) 5x6
E) Lat Pull Down (120) 5x6
72 minutes = 563 calories burned

Decided to do the Cheat Fast again tomorrow. So, my cheat meal tonight was pizza again. This time it was Chicago style deep dish. But, I’m super disappointed because the pizza pretty much sucked. (it was under cooked) I did have a few cookies and a couple mint ice cream bon bons. So, at least my sweets were good.

[jamie1888]

Thursday May 17, 2017
workout Hard Body Training for Women Upper body pump complex/upper body metcon, week 6

Upper Body Pump 1
A1) DB Lateral Raise (20’s) 3x12
A2) Kneeling Tricep rope press (50) 3x15
A3) DB Shoulder Press (22.5’s) 3x12

Upper Body Pump 2
B1) Lat Pull Down (behind neck)
B2) Lat Pull Down (wide front)
B3) Lat Pull Down (supinated)

Metabolic Conditioning x5 rounds
Row 500m
Push-Up x15

Read this article the other day. Yup, i was making the mistakes. So, I started working on fixing my form today.

Tip: Avoid This Pulldown & Pull-Up Mistake

Cheat Fast today:
1 scoop Plazma (sipped pre & intra workout)
Meals today will be 5 or 6 servings of Mag-10. Drink 1 serving every 3 hours.

[jamie1888]

Friday May 19
The Cheat Fast day went fine. Yes, I was hungry & wanted to actually chew some food all day. But, I made it through.

I completed 2 days of the Cheat Fast this week and I’m down 4 lbs. (6 lbs if I count the 2lb spike after my first cheat day. But, I’m not counting that)

I’m finally back down to just a little less than I was when I completed the Green Faces diet almost a month ago. When I came off the diet, I had a couple big cheat days (days, not meals) and spiked my weight back up. So, I think I’ve learned my lesson and won’t do that again. I feel way better about myself when I’m not bloated & feel comfortable in my skin. (Better than any crap food makes me feel.)

workout Hard Body Training for Women Sprint/energy systems session - week 6
A1) Farmer’s Walk (80lb DBs
A2) Sprint
7 rounds
60 min including warm-up = 515 calories

Love grilled chicken thighs!

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