I have not blogged lately for the specific reason my dad is in icu in a ny hospital and I have been there everyday. I am sticking to the program when I eat although it isnt all im suppose to have on the utc. So I havent given up Im still hanging in .
Tom or Jody, I know that for first timers like myself in phase 2 we are supposed to have 3 hi-carb & 4 lo-carb days per week but, if we get in a heavy workout on what should have our 4th lo-carb day is it ok to have a 4th hi-carb day, instead?
lo carb day 1 of 4 coffee with skim plus no exercise (swam a couple laps, but not much) FRUIT cherries PROTEIN 1 container hamburger, 1/2 container turkey sausage, chicken 1 scoop harmonized protein CARBS 1/2 ez bun FATS 15 almonds VEGGIES roasted peppers, corn, lettuce water...
Tuesday, Lo Carb day, 2/4 Legs and Chest, warm up with jump rope Today, Can't wait to work legs ... Had a great weekend but now back to the grind. This is my favorite season. Snow is okay, but I love the sunshine...
Fruit Banana Protein 1c chicken breast .5c shrimp .5c egg whites CARBS 2 slices ez bread 1 whole wheat wrap FATS Almond Butter 1s nuts 1s evoo
Frank it is not a good idea to do more high-carb days than RXed. Try to match your workouts with them. If you already used all your high carb days and do a work out then you will have to gut it out... not really that hard to do, but harder than some are used to.
Had watermelon and grapes today I know... I know.... and the other things Cranberries. BAD BAD! Was so light headed this morning. I will just have to forgive myself! and move on ...
.bmp)
High Carb Day. 1:3
ReplyDeleteFruit
Banana
Strawberries
Carbs
1 container Rolled Oats
1 container Brown Rice
3 EZ Bread
Protein
1 Cod
1 Bison
6 Egg Whites
3 Scoop Whey
No Additional Fats
LO 1:4
ReplyDeleteFRUIT:
Strawberries
PROTEIN:
1 ct. pp
.5 ct. whites
.5 ct. turkey
CARBS:
1 ct. ezb
FATS:
1.5 serv pb
.5 serv brazil nuts
.5 serv canola oil
This comment has been removed by the author.
ReplyDeleteHappy Memorial Day!
ReplyDeleteThank You, all of you that have served. Thank You for all that you have done, whatever it may be, and for all that you continue to do.
God Bless America!!
I have not blogged lately for the specific reason my dad is in icu in a ny hospital and I have been there everyday. I am sticking to the program when I eat although it isnt all im suppose to have on the utc. So I havent given up Im still hanging in .
ReplyDeleteHigh Carb Day
ReplyDeleteProtein
protein shake
hamburger
pesto chicken
Carb
2 ez bread
Fat
organic peanut butter
vegs
string beans
salad at lunch
Marryanne hope your dad is better!
ReplyDeleteHang in there!
Lo carb 1:3
fruit
pear
carbs
1c sweet potato
protien
1c eggwhites
1c tunafish
1c chicken
Fat
2 tbls saflower mayo
46 almonds
Hope your dad is better soon Maryanne
ReplyDeleteLC 2:4
ReplyDeleteFRUIT
banana
PROTEIN
1 c- 1.5 pp, 4 eggs
1 c- .5 chicken, .5 shashimi
CARBS
1 c- .5 rolled oats, .5 slice ezb, brown rice
FATS
10 almonds
yolk+ walnuts
1.5 sunflowerbutter
Maryanne, Hope Dad is doing better. Hang in there, this utc isn't going anywhere on it's own. You can start fresh anytime you choose.
ReplyDeleteHigh Carb Day, 2/3
Strength & Cardio Workouts before any food for the day.
Strength
- light & med weights with high reps
- mostly upper body
- leg press & extensions
- 36 minutes
- H.R. max - 82%
- H.R. avg - 69%
- 340 cals, 50% fat
Cardio
- recumbent exercise bike
- 40 minutes
- long warm-up, 5+ minutes with h.r. above 90%
- max H.R. - 99%
- avg H.R. - 72%
- 405 cals, 40% fat
Food for today;
Fruits
- Apple
- Banana
- both of them in smoothie @ breakfast
Proteins
- 3 scoops, 66g, Protein Greens, smoothie (p)
- 1 cont mixed steak & a turkey burger (p)
- 1 cont steak (p)
Carbs
- 1 cont long gr brn rice & mixed org beans (c)
- 1/2 cont grape tomatos in salad (1/2 c)
- 1/2 cont sweet potato (1/2 c)
- 3 slices ez bread (c)
Fats
- 2 serv evoo on salad & roasted vegs (2f)
- 2 serv cashew butter on ez bread (2f)
Veg's & Salad
- lettuce, spinach, onion, red peppers, grape tomatos, raspberry vinegar & evoo
- roasted veg's; eggplant, asparagus, squash, red peppers, onion
Tom or Jody,
I know that for first timers like myself in phase 2 we are supposed to have 3 hi-carb & 4 lo-carb days per week but, if we get in a heavy workout on what should have our 4th lo-carb day is it ok to have a 4th hi-carb day, instead?
lo carb day 1 of 4
ReplyDeletecoffee with skim plus
no exercise (swam a couple laps, but not much)
FRUIT
cherries
PROTEIN
1 container hamburger,
1/2 container turkey sausage, chicken
1 scoop harmonized protein
CARBS
1/2 ez bun
FATS
15 almonds
VEGGIES
roasted peppers, corn, lettuce
water...
Fruit
ReplyDeleteBlueberries
Fat
1 tbsp Veganise
3 egg yolks
.25 walnuts/.25 yolk
.50 serving butter
Protein
3 eggs
1 container fish
Carbs
1 slice EZ bread
.25 rolled oats
Lo Carb 1:4
Tuesday, Lo Carb day, 2/4
ReplyDeleteLegs and Chest, warm up with jump rope
Today, Can't wait to work legs ...
Had a great weekend but now back to the grind.
This is my favorite season. Snow is okay, but I love the sunshine...
Fruit
Banana
Protein
1c chicken breast
.5c shrimp
.5c egg whites
CARBS
2 slices ez bread
1 whole wheat wrap
FATS
Almond Butter 1s
nuts 1s
evoo
salad w veggies and evoo
Maryanne - I'm so sorry to hear about youd Dad... I hope everything is ok!!!
ReplyDeleteFrank it is not a good idea to do more high-carb days than RXed. Try to match your workouts with them. If you already used all your high carb days and do a work out then you will have to gut it out... not really that hard to do, but harder than some are used to.
ReplyDeleteJess - I'm with you!!!
ReplyDeleteHad watermelon and grapes today
ReplyDeleteI know... I know.... and the other things Cranberries. BAD BAD!
Was so light headed this morning.
I will just have to forgive myself! and move on ...