"If you have built castles in the air, your work need not be lost; that is where they should be. Now put foundations under them."
Henry David Thoreau
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This will be Zucker on April 3rd....
THIS TIME I MEAN IT ! ! !
Tom and Jody
.bmp)
Jody in November 2008 at OCB figure comp
LO day
ReplyDelete1/4
FRUIT
Watermelon
PROTEIN
1c egg whites and chicken sausage mixed with Salsa
1c chicken breast
.5c steak
CARB
1c ez
FATS
Almond butter 1.5s
pistachios
day off from the gym
Forgot to put veggies
ReplyDeleteI always have cucumbers and a salad with V.
Edamame
what is casein??
ReplyDeletesorry another question are wo drinks allowed??
ReplyDeleteLow Carb Day
ReplyDeleteFruit
Banana
Carbs
1 container Rolled Oats
Protein
1 container Grilled Shrimp
1 container Grilled Chicken
6 Egg Whites
1 Scoop Whey
Fats
2 servings Almonds
3 Yolks
1 serving Sunflower Seeds
HI 3:3
ReplyDeleteFRUIT:
Strawberries
PROTEIN:
1/2 pp
1/2 whites
1/2 chicken
1/2 salmon
CARBS:
1 ct (ezb, rice wafers, rice cake)
1 ct white sweet potato
FATS:
1/2 serv ab
1 tbsp flax (ground)
splash almond milk
Kettle Bell Class
ReplyDeleteHi Carb
Fruit
Banana
Protein
3 scoops Harmonized Protein with Greens
.5 container tuna fish
1 container flounder
Carbs
1 slice EZ bread
11 pcs brown rice snaps
1 container sweet potatoes
Fats
1 tbsp sunflower butter
24 almonds
1 tbsp coconut oil
had an extra .5 serving of protein forgot 3 scoops of pp counted as l serving protein.
Protein 4 Egg Whites
ReplyDelete1 1/2 Container Grilled Chopped Beef
2 scoops protein powder
Carbs 1 Container of Sweet Potatoes
1 Cliff Bar
Fats 1 Egg Yolk,
Fruit 1 Mango
sorry I haven't blogged my computer was down.
ReplyDeletefruit
banana
strawberries
fat
o.o
dressing
carb
1/2 c oatmeal
2 multi grain rolls sm
protein
1s pure prot
1/2c steak
1/2 c shrimp
2 slices of bacon
lots of veggies,lg salad, spinach
OK, new week, begin week #5.
ReplyDeleteLo Carb Day 1/4
Day to rest body, no HIIT, cardio, strength, etc...
Fruit
- apple
Carb
- 1 cont long grain brown rice & mixed org beans (c)
Protein
- 2 cont london broil (2p)
- 9 egg whites in omlette (p)
Fats
- 3 egg yolks in omlette (f)
- 1 serv evoo in salad (f)
- 2 serv raw almonds (2f)
Salad
- org mixed romaine greens & herbs
- mushrooms, 1/2 large cucumber
- balsamic vinegar
- evoo listed above
Omlette was 9 whites & 3 yolks, listed above, along with onions & peppers.
One question about fats
- I've been taking 1200 mg fish oil in am & 1300 mg flaxseed oil in pm with my 3 daily maint meds & supplements. Should I be counting these oils as any of my fat allotment?
low carb day
ReplyDeleteprotein
3 scoops whey
1 container rotisserie chicken
.5 container organic ground beef
.5 container egg whites
.5 container sashimi
carb
.5 container ez bread
.5 container rolled oats
fat
1.5 serving walnuts
1 serving safflower mayo
1 serving almonds
.5 serving egg yolks
fruit
small serving frozen organic blueberries
veggies
seaweed salad, cucumbers, sweet peppers
LC 1:4
ReplyDeleteFRUIT
mixed berrries in shake
PROTEIN
1 c- 3 pp
1 c- .5 egg salad, .5 sashimi
.5- 4 eggs
CARBS
3/4 c- 1 ezb, .5 rolled oats
FATS
almonds
2 yolks, walnuts
3/4 sunflower butter, .5 lite safflower
Jessica,
ReplyDeleteCasein is a protein supplement like whey, but mixes a little thicker and is broken down a little slower by the body. Workout drinks are allowed, but are to be counted toward your totals for the day.
ran 4 miles... still setting up my garmin heart rate monitor...
ReplyDeleteFRUIT
banana
PROTEIN
1 container turkey sausage
1 container salmon
1 scoop harmonized protein powder
CARBS
1 container quinoa
FATS
2 TBSP. peanut butter
CHEATTTT ICE CREAM SUNDAE!!
Sun - May 16
ReplyDeleteHi Carb Day
Workout
Toms KB class
15 min sprints
15 min walk
Protein
1.5 scoop harmonized protein powder
1/4 container grilled dover sole
.5 cont sable (are smoked karp and sable allowed? seems to oily to be ok to eat)
1/2 - 3/4 cont (2 small grilled chicken cutlets) - def had a bit of evoo on from grilling in giant chopped salad
.5 container red quinoa
3 GF crackers
1/4 cont. yam
fat
2 tablsp evoo in salad - couldnt do it with just RW vineger
veg
1/3 gallon bag of raw red peppers, string beans, cucumbers, giant spinich and arugala salad
fruit
1 oz freeze dried straberry
are oranic yams and sweet pot the same thing?
6-7 sport botttles water
iced green tea with 2 scoops greens and peppermint throughout day - this had been my coffee substitue following my mandatory firt two cups of coffee in the am
T - seem to get pretty natious in the am pretty consistently after my shake and taking my vitamins but before my workout - not sure whats triggering it - after a few GF crackers -seems to help settle everything - i do this on lo carb days too if need be - any other suggestions?
Matt
ReplyDeleteWhat wo drink and casein would you recommend for women?
Monday
ReplyDelete2/4 Lo Carb day
HITT (30), ARMS (Bi's, Tri's, shoulders) , 50m LDC
FRUIT
Watermelon
PROTEIN
.5 c eggs, scrambled (3)
1c Chicken
1c Sirloin with TS
CARBS
2 slices ez
1 sweet potato
FATS
3 yolks 1s
2 tbsp AButter 1s
Walnuts 1s
Cucumbers with rice vinegar
Forgot to post last night:
ReplyDeleteProtien:
1 Cont egg whites
1/2 Cont turkey sausage
1/2 Cont steamed chicken
1 Cont steamed chicken
Carbs:
1 Cont gluten free bread
Veggies:
4 cont mixed veggies
1 Salad
Fat:
2 Serv earth Balance
2 serv oil/vinegar
Jessica,
ReplyDeleteI think the more whole foods and the less supplements you can consume on this program the better, but Tom and Jody might be the ones to ask about that. There are a few companies that make casein products without artificial sweeteners and other ingredients, but I'm not sure what your best choice would be or if you even would need it.
and Jan,
Try taking your vitamins with a meal rather than meal replacement. That might do the trick.
Jessica - no workout drinks unless I specifically say so... casein is a type of protein. Some people are posing things that I told them to do privately, so if it doesn't pertain to you or the plan just ignore.
ReplyDeleteFrank - no need to count those as fats right now
ReplyDeleteJan - e-mail me seperately
ReplyDeleteEveryone - if I told you to do something that is not on the plan, you need not share with everyone else what you are doing or why... you are all at different places and different levels of experience. What applies to you may not apply to everyone else. Keeping it simple is critical, we add as we go on and there is a reason for that.
ReplyDeleteFruit
ReplyDelete2 ct mixed fruit
Carb
1ct rice pasta
2 pc ez bread
Protien
1 ct. Chicken
1 ct. Ground turkey
1 ct. Egg whites
Fat
23 almonds
1/2 cup pumpkin seed
2 tbls almond butter
23 almonds
missed 1 & 1/2 carb
Sorry add
ReplyDelete1ct rice pasta
only missed 1 pc. Ez bread
QUESTION:
ReplyDelete1.Since I am just getting back into working out-fractured foot this winter + tendinitious in the elbow, does it matter what doays are my low carb vs high carb? When I do w/0 I try to incorporated cardio with "light" strength training.
2. Still have a sweet tooth....
Protien:
tuna
whole grilled fish
Carbs:
1 ez muffin
1/2 small sweet potato
1 ez bread
Fats:
almonds
pb
oil
Veggies:
ass't here + there
w/o run/walk Central Park 1.5 hrs w my dog