Spaghetti

Breakfast (the usual)

3 egg whites 1 whole egg

2 pieces Ezekiel toast

1/2 Tbsp raw honey

coffee w/ milk and splenda

Snack

2 scoops protein powder

Lunch

4oz chicken grilled & marinated

1C mushrooms and broccoli cooked with tamari

1 small apple

Snack (pre workout)

2 scoops whey

2 tbsp peanut butter

I'm feeling pretty hungry this afternoon. I had had some traffic today but it is easy to think I am hungry when I am so bored. I've been trying to fill my stomach with water and tea, usually that helps. I think my chicken portion could have been bigger at lunch, it just went right through me!

Post Workout

Handful of grapes

Dinner

1/4 Spaghetti Squash (no noodles!)

1C. of beef sauce

I made the sauce myself using:

• 1lb grass fed beef
• 1 C. mushrooms
• Fresh rosemary
• garlic
• salt and pepper
• 1/8 cup of safflower oil
• 1 can organic tomatoes (1lb can)
• 2 fresh organic roma tomatoes
• Dash of splenda
• Red pepper flakes
• Fresh Parsley

Workout:

Flat bench press 3x20 superset

walking lunges 3 x20

Lat pull down 3x20 superset

up n' overs 3 x20 (plyometric movement on a bench)

Incline bench press with dumbbells 3x15 superset

step ups on bench 3x20 (10 ea leg)

Bent Over Row w/ EZ Curl 3x20

Overhead tricep extension w/ rope 3x15 tripleset

tricep extension w/ rope 3x15 (oooeee triceps burning)

walking lunges 3x20

Military shoulder press 3x10 (my shoulders were pooped from chest, these were difficult)

30 min elliptical

Sunday

Usually on the weekends I indulge with something like; pizza on Friday night, cookies on Saturday, and a big lunch on Sunday. But this Sunday was different. I didn't measure out my food, I just ate reasonable things.

Breakfast was pretty late so we will call it brunch. I enjoyed sleeping in the extra hours by the way.

Brunch

Burritos using Ezkeiel tortillas (2)

couple whole eggs

2 pieces bacon

salsa

avocado sauce that the boyfriend made (it was sooo good!)

coffee with skim milk and splenda

I did a bunch of cleaning house and grocery shopping and didn't eat again until dinner.

Dinner

Fajitas made with Ezekiel tortillas and beef (2)

salsa, sour cream, onions and peppers grilled in oil & spices

and brown rice about 1 C

I feel like I need to throw this out there, I didn't eat all of that is pictured by myself! I also nibbled on a few grapes and an oz or 2 of cheese.

Later, after dinner, I experimented with something I saw off pinterest. I took a can of coconut milk (after it had chilled) and I whipped it using an electric beater. I added a dash of cinnamon and a packet of sugar free cheesecake flavored instant pudding. It made a whipped cream like texture. I tasted the batter and it was really rich! I didn't eat too much of it, just a few tastes. I then thought 'Ice cream', so it has been freezing over night. We will see how that turns out, but coconut milk is high in fat and calories (700 cal per can! yowza)

It was Sunday so no workout.

I spent the rest of the evening preparing a few meals for the week.

Day 6-Saturday

Breakfast

3 egg whites 1 whole egg

2 pieces Ezekiel Toast

1/2 Tbsp. Honey

Snack

2 scoops whey

Lunch

4oz turkey

1c mixed veg

apple

Snack

scoop protein powder

1tbsp peanut butter

Dinner at the Fashion Show-

The shop was in a fashion show benefiting a local non-profit so I decided to go check it out. There was cookies, cupcakes, punch, nachos, etc. but I ate a spoonful of ground beef and a spoonful of rice, a couple cubes of cheese, and a few slices of fruit. What are the odds rice and beef were there? It made it easy to eat well. I did, however, have a few beers & when I got home an ounce of cheese and lots of water. I don't drink that often, but when I do I always eat something and drink water prior to bed time.

It was Saturday, so I didn't work out. I am proud of myself for not eating any of the junk food!

Day 5

Breakfast-

4 egg Whites 1 Whole egg (aha! I added a white)

2 pieces Ezekiel Toast

1/2 TBSP honey

1/4C Skim milk, coffee, splenda

353 Cal |6.2 g Fat|43g Carb|30.7g Pro

Snack-

1 scoop whey

110 Cal|1.5g Fat| 2g Carb|22g Pro

Lunch-

4oz 93/7 lean turkey

1 C peas

apple

438Cal |12.7g Fat|38.8g Carb|37.9 g Pro ( I didn't realize peas had so many carbs!)

Snack-

1 scoop protein

coffee w/ skim milk & splenda (second coffee, I know, addict <-)

131 Cal| 5g Carb| 24.1g Pro

Post Workout

orange

62 Cal|0.2g Fat|15.4g Carb|1.2g Pro

Dinner

Protein Waffles (recipe below)

w/ raw honey

and peanut butter

2oz ribs

TOTAL 1674 Cal|41.1g Fat|149.8g Carb|175.3g Pro

Workout-

Bench press 3x20

(tried super setting lunges but my knees were hurting, I did a lot of plyos this week after not having done them for a while...all of that jumping can be hard on your body! I didn't want to injure myself so I skipped the plyos this workout)

Incline bench press dumbbells 3x15 (My triceps were burning! Woo-Wee)

(tried some more lunging, just did what I could before it hurt)

Side Lateral raise dumbbells 3x20

Lat pull down 3 x20

Bicep curl with EZ bar 3x15 (this is the bar that has two zig-zags in it, I find it is more comfortable on my wrists than a straight bar)

30 min elliptical

Challenges: Someone hit my car yesterday so I was angry. I had a hard time focusing on my workout & my phone wasn't charged! So no music to train to, but I still had a good gym session.

Protein Waffles Recipe

I am a very impatient cook, I would rather prepare something quickly and eat it quickly than to take a lot of time on perfecting a recipe. When I eat, I am ready to eat! I hate waiting around. So, there is probably a better recipe out there, but this one works just fine for me.

• 2 scoops vanilla whey (any flavor seems to work without tasting the whey)
• 1/2 C oats ( I used steel cut, non-instant always note when I say oatmeal, it is the rawest form, none of that quaker, flavored stuff!)
• Pinch of baking powder
• 1 whole egg
• 1/4 C Water ( I usually wing the measurements, just add a little water at a time and blend. It shouldn't be too thick but not really watery either! Just about the consistency of pancake batter)

You can add all sorts of things to this recipe; fruit, flax seeds, honey, nuts, anything really! Then I topped my waffles one with honey and one with peanut butter. I was too impatient to make my own syrup, but a really good recipe is below:

1/2 squeezed orange juice

mixed with honey

again, I suck at measuring! Just do it. :0)

Day 4

I haven't weighed myself because the scale at the gym is broken & I don't have a scale at home. If I did have a scale at home, it would probably stress me out so it is best to avoid having one. I wasn't sure of what to do with my egg yolks...I didn't want to waste them (you know me, I'm too resourceful for that) so Dr. Badass will be getting an egg yolk breakfast every morning! You know he LOVES it!

Breakfast-

3 egg whites 1 whole egg

1 C. cooked crock pot oatmeal (recipe below)

Coffee with splenda & milk (ran out of almond milk and real milk tastes so much better)

289 Cal|7.6g Fat|29.5g Carb|25.2g Pro

(might be a little off because there was one apple in the pot but the pot made a few servings...)

Snack-

2 scoops protein powder

258 Cal| 4g Fat|12g Carb| 42g Pro

Lunch-

4oz lean beef

2oz ribs (leftover)

1/2 green bell pepper

356 Cal| 20g Fat| 4g Carb |38.1g Pro

Snack (pre-workout)-

1 scoop whey isolate

1 Tbsp peanut butter

204 Cal | 9.6g Fat |5.1g Carb| 26g Pro

Post workout-

Orange

62 Cal|0.2g Fat|15.4g Carb| 1.2g Pro

Dinner-

Fish Tacos w/ Ezekiel tortilla (2) and 2 Tbsp Salsa

1/4 Green Bell pepper

2 C. Spinach (measured raw- Spinach shrinks so much when you cook it! )

1Tbsp total of oil consumed between the fish and the spinach

490 Cal| 17.9g Fat|34.2g Carb|48.5g Pro

Total 1659 cal| 59.3g Fat| 90.2g Carb| 181g Pro

1 hour on the elliptical! Sweated up a storm too ;)

I have 2 different types of protein; whey isolate and a blended protein. There are many different amino acid profiles and our body needs a variety of sources of protein. This is why you switch up your meals with different meats, shakes, eggs, etc. I'm not expert on this topic, but I do know the basics. I'll do a write up on protein and reference a few sources that might explain better than I can.

Crockpot oatmeal-

Here is what I did, but it could be better:

1 C. Steel Cut Oats (non-instant)

4 C. Water

1 apple diced

Few shakes of cinnamon

Cook overnight on low

I think that there was too much water. When microwaving oats usually I use equal parts water to oats but I picked up this recipe from a blog (although she used almond milk). I think I might try this again and subtract one of the cups of water. I guess it depends how you like your oatmeal, this was just too soupy. The blogger also removed the apple skin, but I was too lazy for that! You could throw in all sorts of things, raisins, nuts, honey, etc.

Day 3

Wednesday

Breakfast-

3 egg whites 1 whole egg

2 pieces Ezekiel toast

1/2 tbsp raw honey

coffee with almond milk & splenda

355 Cal|9.1g Fat|42g Carb|26.1g Pro

Snack-

2 Scoops protein powder

258 Cal|4g Fat|12g Carb|42g Pro

Lunch-

4oz lean beef

1 small Ezekiel tortilla

1/2 green bell pepper

1 small apple

322 Cal|6.9g Fat| 37.1g Carb|28g Pro

Snack (Pre-workout)-

1 Scoop protein powder

1Tbsp peanut butter

223 Cal|10g Fat|9.1g Carb|25g Pro

(Post Workout)-

Orange

62 Cal|0.2g Fat|15.4g Carb|1.2g Pro

Dinner

6oz pork ribs

2 c. spinach sauteed

1/2tbsp safflower oil

1/4 c mushrooms

651g Cal|51.2g Fat|4.3g Carb|42.3g Pro

1648 Cal| 81.4g Fat|120g Carb|164.6g Pro

Challenges:

The boyfriend made ribs & I don't know what the deal is lately because he usually doesn't prepare dinner and suddenly when I start a diet, he is making dinner every night! I ate it because it didn't seem too bad but I'm about to look up the macros & then we will see just how bad it was.

Alright, so after totaling the calories, the ribs really didn't push me over. I still brought my calories below maintenance and got significant amounts of protein in.

Workout:

Stiff Arm Pull Down 3x20 (triple set)

Tricep pulldown 3 x 20

Walking lunge 3 x 20

http://www.youtube.com/watch?v=SUEvPczIlWA

http://www.youtube.com/watch?v=DxMgkcroLNw

Bent over Dumbbell Row 3 x 20 (superset)

Pop Squat 3 x20

http://www.youtube.com/watch?v=pYcpY20QaE8

http://www.youtube.com/watch?v=747Q-_WpSGM

Upright row/ Shoulder press combo 3x15 (tripleset)

Walking lunge 3 x20

I couldn't find any videos on the actual movement but basically you do the upright row then move straight upward to a shoulder press.

http://www.youtube.com/watch?v=hRKgETX3I98

http://www.youtube.com/watch?v=GqQ-pQLbpT8

Bicep Curl dumbbell 3x15 (superset)

Stationary weighted lunge(Bulgarian split squat? First I've heard it called that) 3 x 20 (10 ea leg)

http://www.youtube.com/watch?v=uO_CNYidOw0

http://www.youtube.com/watch?v=kx-R70au0Ws

Up n outs 3x15 (superset)

Scissor kicks 3x30

http://www.youtube.com/watch?v=EUMKiKVAtdI (although this is more of an aerobic move, I lifted front then side and down. Front, Side, Down.

http://www.youtube.com/watch?v=gEJINUKKt0Q

Leg Ext. 3x15

1hr elliptical. I intended to only do 45min but I ended up doing an extra 15 because of V-day dinner and the ribs.

I hope you enjoyed the videos! :)

Day 2

Happy Valentine's Day!

Breakfast-

3 egg whites 1 whole egg

1 piece Ezekiel bread

2 tsp raw honey

coffee with almond milk & splenda

259 Cal | 8.6g Fat|22.4g Carb|22g Pro

Snack-

1 scoop low carb protein powder

1 tbsp natural peanut butter (the kind you have to stir- no sugar or molasses added)

223 Cal | 10g Fat| 9g Carb | 25g Protein

Lunch-

4oz of 93% lean ground turkey

1 C. bell pepper and onion sauteed in safflower oil

(I used 1tbsp oil cooked with 1 yellow bell pepper, 1 green, and one yellow onion. This made for 4 cups of vegetables. So approximately 4g of fat are in my vegetables per serving.

226 Cal | 11.4g Fat | 7g Carb |21g Protein

Snack (pre workout)-

1 scoop low carb protein powder

1 tbsp natural peanut butter (the kind you have to stir- no sugar or molasses added)

223 Cal | 10g Fat| 9g Carb | 25g Protein

Snack

1 small apple

72 Cal | 0.2g Fat | 19g Carb | 0.4 g Protein

Dinner-

4oz steak

1 scallop

3-4oz lobster 500Cal | 11g Fat| 42g Carb|60g Pro

Side broccoli 45 Cal| .5g Fat| 6g Carb| 4g Pro

1/2 Side of wild rice 90 Cal| 1.5g Fat|17g Carb|2g Pro

Caesar salad 270 cal |21g Fat| 13g Carb | 7g Pro

3 biscuits(eeeek!!!) 450 Cal |24g Fat| 48g Carb|9g Pro

1355 Cal |58g Fat|126g Carb|82g Pro

(Omgaw, sounds like a lot of food when you type it out! The boyfriend surprised me with Valentine's dinner. It was delicious and so very thoughtful! Having one nice meal doesn't mean I have to give up though, I am back on track)

WOAH! I ate more calories at dinner than I did the entire day yesterday! It is obvious what I could have done better; 2 sides of broccoli instead of rice, A garden salad instead of a caesar, and NO biscuits! But I knew that at the time & treated myself to a nice dinner. I've been on such a tight budget lately and I knew this would be a limited opportunity to eat such a nice meal, so I justified it.

1/4 of a godiva bar

58 Cal| 4.3g Fat| 4.8g Carb| 2g Pro

TOTAL

2416 Cal|102.5g Fat|192.4g Carb|177g Pro

Still remained in my maintenance calories despite eating rich foods.

Workout-

45 minutes of walking on the treadmill on incline (post dinner- to burn off some of those calories)