Fruit Hi Carb Day Banana Carbs 1 slice EZ bread 8 brownrice snappers 2 glasses wine(funeral) Protein .5 container tuna fish 3 hard boiled eggs fresh from my sister-in-law's chickens Fats 24 almonds 3 egg yolks 2 tbsp Veganise 1 tbsp Sunflower butter Realized I had an extra fat today. Overall, did well given the amount of food that I was surrounded by. Italian funerals have lots of sweets. Was not even tempted. Glad I had packed supplies for my trip.
HIIT in am, 5 cycles, 25 mins incl warm-up & cool down, h.r. max 102%, avg 80%
Later in day; Abbreviated Strength Training - skipped rope 100x to get heart rate up for warm-up Dumbell Work - curls, press over head while standing, squats, toe raises while standing, bent over row w/chair - all dumbell arm work done one arm at a time alternately, (l then r) - leg work done just holding the dumbells for extra weight (50# total) no rest in between sets or alternate exercises - 4 sets of each exercise, rotating thru the various exercises
I think I've got this right, please let me know if it's wrong. First timers in phase 2, 4 Low Carb Days (one of these days to rest, no HIIT or strength training); 3 High Carb Days (these should be most vigorous strength/cardio days. Any cheat meal should be on one of these days, 1/week allowed).
Frank - correct... the high carb days should be on your toughest STRENGTH training days... if you choose to do HIIT on AND strength training on the same day that is fine, but do your strength training first, then HIIT.
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first!
ReplyDeleteprotein
3 scoops whey
1 container egg whites
1 container turkey burger
.5 container roast turkey
carb
3 slices ez bread
1 container rolled oats
.5 container sweet potato
.5 container workout drink
fat
3 egg yolks
1 serving walnuts
1 serving almonds
.5 serving flax meal
.5 serving almond butter
HC 3-4
ReplyDeletelove saturdays :)
FRUIT
mixed berries in shake
PROTEIN
1 c- 1 pp, 6 egggs
1 c- 1 egg, 2/3 beef
.5 c- 1 casein, .5 rice pp
CARBS
1 c- .5 rolled oats, .5 sweet potato
1 c- 1 ezbread, 2/3 quinoa
.5 c- wo drink, 1 ezbread
FATS
3 yolks
16 almonds, 1 yolk
sunflower butter
LO 4:4 yay
ReplyDeleteFRUIT:
Strawberries
PROTEIN:
1/2 ct. pp
1/2 ct (turkey & whites)
1 ct chicken
CARBS:
1/3 ezb
2/3 sweet potato
FATS:
1 serv (ab & flax)
1 serv safflower oil
1 serv walnuts
Protien:
ReplyDelete1 Cont Egg whites
1 Cont turkey sausage
1 Cont tuna
Carbs:
1 Cont Gluten Free Bread
2 Cont brown Rice
Fruit:
2 Cont mixed Fruit
Fat:
4 serv earth balance
2 serv safflower mayo
Veggies:
2 Cont mixed veggies
1 Salad
Blueberries-blackberries
ReplyDeleteProtein
1c.turkey-chicken
1c.turkeyburger
Carbs
1C.rolled oats
1 ez Muffin
Fat
2 T. safflower mayo
2 T. walnuts - almonds
Veggies-Broccoli slaw-peppers,mushrooms-marinara sauce.
water--green tea w/lemon-stevia
High carb Day
ReplyDeleteProtein
1/2 container 4 egg whites
1 container cubed chicken
1.5 scoop post workout shake
1 container lean beef
1/2 container casein
Carbs
1 container ez bread
1 container sweet potatoes
1/2 container brown and wild rice
Fats
1 serving almond butter
1 serving almonds
1 serving walnuts
1 egg yolk
1/2 tbs olive oil
fruits
mixed berries
veggies
2 Large salads (mixed greens.peppers,cucumbers
Fruit Hi Carb Day
ReplyDeleteBanana
Carbs
1 slice EZ bread
8 brownrice snappers
2 glasses wine(funeral)
Protein
.5 container tuna fish
3 hard boiled eggs fresh from my sister-in-law's chickens
Fats
24 almonds
3 egg yolks
2 tbsp Veganise
1 tbsp Sunflower butter
Realized I had an extra fat today. Overall, did well given the amount of food that I was surrounded by. Italian funerals have lots of sweets. Was not even tempted. Glad I had packed supplies for my trip.
High Carb Day
ReplyDeleteFruit
Banana
Strawberries
Carbs
1 container Rolled Oats
3 EZ Bread
Protein
1 Strip Steak
6 Egg Whites
1 Scoop Whey
No Additional Fats
Took Advantage of having a Cheat Meal
FRUIT
ReplyDeletepineapple
PROTEIN
1 container salmon
CARBS
1 container ez bread
FATS
2 tbsp. almond butter
4 hershey kisses :(
VEGGIES
salad, carrots etc...
Carb
ReplyDelete1/2 cont rice pasta
1/2 cont short grain brown rice
1 ct. Buckweat pancake
Protien
1 ct. Turkey sausage
1 ct. Steak
1 ct. Grilled chicken
Fat
2 tbls evoo
1/2 cup pumpkin seed
Oops! Missed 1 carb and 1 fat. Busy day!
ReplyDeleteHigh Carb Day, 3/3 for the week
ReplyDeleteHIIT in am, 5 cycles, 25 mins incl warm-up & cool down, h.r. max 102%, avg 80%
Later in day;
Abbreviated Strength Training
- skipped rope 100x to get heart rate up for warm-up
Dumbell Work
- curls, press over head while standing, squats, toe raises while standing, bent over row w/chair
- all dumbell arm work done one arm at a time alternately, (l then r)
- leg work done just holding the dumbells for extra weight (50# total)
no rest in between sets or alternate exercises
- 4 sets of each exercise, rotating thru the various exercises
12 minutes incl warm-up
heart rate, max-88%, avg-83%
Fruit
- 2 cont red grapes (2 fruit)
Carbs
- 3 cont long grain brown rice & mixed org beans (3c)
Protein
- 1 cont chicken breast (p)
- 1 cont turkey breast (p)
- 1 cont london broil steak (p)
Fats
- 2 serv raw almonds (2f)
- 1 serv evoo (f)
- 1 serv org pb (f)
I think I've got this right, please let me know if it's wrong. First timers in phase 2, 4 Low Carb Days (one of these days to rest, no HIIT or strength training); 3 High Carb Days (these should be most vigorous strength/cardio days. Any cheat meal should be on one of these days, 1/week allowed).
Fruit:
ReplyDeletegrapes
Carbs:
1 cont rolled oats
Protein:
1 cont lean ground beef
1 cont ground turkey
Fats:
23 almonds
Salad, celery
water
Frank - correct... the high carb days should be on your toughest STRENGTH training days... if you choose to do HIIT on AND strength training on the same day that is fine, but do your strength training first, then HIIT.
ReplyDeleteEveryone looks awesome... keep up the GREAT work!!!!
ReplyDelete