"Bravery and fear are the same thing... it is just a matter of how the person reacts given the situation..."
Michael Strahan from America: The story of Us
You can now pre-order The story of Us on the History Channel website... I referenced it in the meeting, I suggest you do yourself a favor and order it.
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HC 2-3
ReplyDeleteFRUIT
blueberries, blackberries
PROTEIN
1 c- egg whites
1 c- hpp, 2/3 beef
.5 c- rice, casein
CARBS
1 c- 1 ezb, 2/3 quiona
1 c- 1 ezb, 2/3 sweet potato
.5 c- 1 ezb, wo drink
FATS
almonds
sunflower butter (oh how I missed this yesterday, I'd rather give up a cheat mean than not be able to eat this with my ezbread n greentea (= )
1 yolk, safflower mayo
(meal*)
ReplyDeleteHigh carb
ReplyDeleteFruit
Banana
Protein
3 egg whites
2 scoops whey protein
1 container chicken
1 container ground beef
Carb
3 slices EZ bread
1 container brown rice
1 small serving plantains (starch similar to potato or sweet potato)
Fat
None!
Low Carb Day
ReplyDeleteFruit
Banana
Carbs
1 container Rolled Oats
Protein
1 container Grilled Chicken
9 Egg Whites
1 Bison
Fats
2 servings Sunflower Seeds
1 serving Olive Oil
3 Yolks
Low Carb:
ReplyDeleteProtien:
Shake (1 scoop)
1 ct. Turkey loin
turkey breast
Carbs:
Sweet potatoes
Fats:
sunflower seeds
EVOO
Salads
Staci, knew what you meant. Lol!!!!
ReplyDeleteLoCarb
ReplyDeleteFruit
1 pear
Carbs
1 cont. Brown short grain rice
Protien
2 cont ground turkey
1 cont turkey sausage
Fat
46 almonds
23 walnuts
2 tbls almond butter
Howard, Chet and Rachel looks great!
ReplyDeleteLow Carb day:
ReplyDeleteProtien:
1 Cont Egg Whites
1 Cont Tuna Salad
1 Cont steamed Chicken
Carbs:
1 Cont Sweet Potatoe
Fat:
1 serv safflower mayo
3 serv earth balance
3 serv oil/vinegar
14 Almonds
Fruit:
1 Cont mixed fruit
Veggies:
4 Cont mixed Veggies
1 Salad
Happy belated bday rachel!
ReplyDeleteblueberries-blackberries
ReplyDeleteProtein
1c. hamburger
1c. roasted turkey
Carbs
1 C.org. rolled oats
Fats
sunflower seeds
canola oil
veggies--celery,pepper,beets---salsa
Kale-----GREAT RECIPE--- tear kale in 2 inch pieces,spread on a cookie sheet that is sprayed w/organic Pam. Salt.Bake in oven 400.Watch til crispy. Comes out like potato chips
Ruth, thanks for the kale recipe. I'm definitely going to give that one a try.
ReplyDeleteH
Low carb
ReplyDeleteFruit:
apple
Carbs:
3pc ezekiel
Protein:
1c baked tilapia
1c bison burger
Fats:
2 tbsp cashew butter
almonds
Veggies;
salad - cucumbers;onion;red peppers
Ruth, just saw a recipe like that online and now I'll def try it. Picked some kale up today!
ReplyDeleteLO 2:4
FRUIT:
Strawberries/Blackberries
PROTEIN:
.5 ct pp
.5 ct whites
1 ct turkey
CARBS:
1 ct (ezb & rice wafers - wasabi flavor yum!)
FATS:
1.5 serv ab
1 serv walnuts
fruit
ReplyDeletewatermelon
fat
1/2tb sf jelly
11 almonds
1tb pump seeds
2tb organ dressing
1/4c ff gravy
carb
1org brw rice cake
3/4c org brw rice
protein
1s pure pro
1tb org peanut butter
3/4c chk
3/4c leanlion pork
lg salad,spinach,mushrooms,onions
org blk tea
Protein 4 Egg Whites
ReplyDelete2 scoops protein powder
2 Container of Grilled Chicken Breast
Carbs 2 Slices Ezekiel Bread
1 Container of Wild Rice
1 Container of Sweet Potatoes
Fats 1 TBL Flax Seeds / 1 Egg Yolk / 2 TBL Salad Dressing
Fruit 1 Mango
Veg. 2 Large Salads
Low Carb Day
ReplyDeleteProtein:
1 9.5 cont. chicken
30g protein from ZI
65g whey (30 from PWO)
.5 9.5 cont. chix sausage
Carbs:
2 slices of Ez bread
30g from ZI BAr
Fats:
30g sunflower seed
20g ZI Bar
12g from chix sausage
Fruit:
Banana
MultiVitamin, Vitamin D, Greens+, assorted veggies during the day.
Just bought a tea press, about to have some silver needle jsamine.
Fruit:
ReplyDelete2 clementines
Carbs:
1 cont. rolled oats
Protein:
1 cont. chicken
1 cont. lean ground beef
Fats:
23 Almonds
2 tbls salad dressing
Salad, cucumbers
Coffee, water
OK, first real legit Hi-carb day with exercise;
ReplyDelete(1 or 1.5)/3 hi carb day
HIIT, cardio & weight work before eating anything for the day. Read directions, setup & used my new Polar heart Monitor. HIIT work & cardio done on treadmill. Finished HIIT work in about 20 minutes including warmup. Cycled up & down, 90%+ h.r. for 30-45 seconds, let it drop back to 70% h.r. & then back up again. Did 4 cycles. Upper % h.r. hit 92,94,96 & 99%. Then continued w/cardio on treadmill for another 30 minutes. Ranged 75-85% h.r. for remainder of cardio and covered 3 miles total for all inclusive treadmill work. Weight work, upper body on machines for 15 minutes w/30sec rest between sets/exercise rotations, moderate weight & high reps, 20-25 reps per set. Upper body. Kept Heart monitor on for weight work & was suprised at just how much of an effect short rest between sets/exercises has on heart rate. Ranged between 70 & 90 % of max h.r. for weight work.
Fruit
- 2 cont Strawberries (2 fruit)
Carbs
- 6 slices ez bread (2c)
- 1 cont mixed carrots/grape tomatos in salad (c)
Protein
- 1/2 cont turkey breast (1/2 p)
- 3 egg whites (1/3 p)
- 2 cont steak (2p)
- 1 cont Tuna (p)
Fats
- 2 serv org PB (2fr)
- 3 egg yolks in salad (f)
- 1 serv evoo on salad (f)
Large Salad
- lettuce, hb eggs listed above, carrots/grape tomatos listed above, onion, roasted pepper, green pepper, spinach, 1 of the cont's steak listed above, mushrooms, the evoo, balsamic vinegar.
Went a little over on protein for the day.
Low Carb Day
ReplyDeleteProtein
3 eggs
turkey sausage and peppers
tilapia
Carb
2 ezekiel bread
Fat
1.5 ounces of unsalted cashews, had to grab something at penn station
Fruit
small mixed berries
apple
Veggies
raw peepers for a snack
salad
steamed mixed veggies
low carb day
ReplyDelete15 minutes into Hiit, interrupted
hate when life interrupts my agenda
carbs
1/2 cont steel oats
1/2 sweet potato
1 tsp raw agave nectar
protein
1 cont grilled chicken
1 cont roasted garlic chicken
few pieces of wild caught lobster
1 scoop protein
fruit
large banana
fats
serving of raw nuts
1 tbp almond butter
2 tbs lite italian dressing
1 tbp canola oil
soy sauce
large mix salad
garlic spinach & mushroom
water, tea, 1 cup coffee w/ tbp almond breeze
Day 10, low carb day 2:4
ReplyDeletefruit
grapes
protein
.5c chicken
.5c beef
2.5sc whey
carb
.5c brown rice
.5c black beans
fat
3 servings almonds
Can someone refresh my memory? Are we supposed to be doing HIIT work every day, or just on Hi-Carb days?
ReplyDeleteHI Carb
ReplyDeleteStrength Training
Carbs
1 slice EZ bread
3 tbsp Black Bean Hummus/salsa
.5 container sweet potato
Protein
2 scoops Harmonized Protein Powder
.75 container Organic Ground Beef
.25 container organic chicken
Fat
1 tbsp almond butter
25 almonds
1 tbsp coconut oil
Fruit
Strawberries
Lo Carb day 3/4
ReplyDeleteARMS , HITT
FRUIT
Banana
CARBS
2 slices EZ
1/3 Quinoa
PROTEIN
1c tuna
.5 egg whites
.5 steak
FATS
Almond Butter 1s
sayfflower mayo 1s
nuts 1s
broccoli and a salad and Cucumber /V
Always a day behind on this blog...? Tom can you put the blog up the night before. Just in case I need to look back at what I ate it is easier...
Low Carb Day:
ReplyDeleteProtien:
meat sauce
2sc protien powder
shrimp
sushi roll
All my protein was aprox 2.5 containers
Carbs:
brown rice pasta
Brown rice around sushi roll
Fats:
oil
almonds
avacado in sushi roll
Veggies:
sugar snap peas
Fruit:
grapes
Frank - do your strength training BEFORE your cardio work always... good stuff
ReplyDeleteFrank - the goal is to be active 6 out of 7 days... 3 days of strength training and 3 days of HIIT is what is being asked. If you wish to double-up HIIT and strength training on certain days that is fine, but alwasy leave at least one day to rest. HIIT days are your low carb days
ReplyDelete