AuroraAl’s BodyBlog

Hi everyone, today was a great day.  The sun was shining and it was nearly 0°C.

I completed an energetic lower body workout (quads, hamstrings, calves and abs).  Total sets - 26, reps - 302 and volume - 28, 500 lb.  The weight lifting component took 55 min and I followed that with an abs workout for 20 min.

My nutrition was a bit off track today.  My calories are overall a bit low and I didn’t have sufficient fibre (1584 al, 1.03 g/kg protein, 2.39 g/kg carbs, 20 g fiber and 24.5% fat).  I find that its’ harder to eat a full 6 meals on the weekends when I don’t get up until 8:00 am.  Below is my meal plan for today.

9:30 am - Orange juice (pulp free), tortilla, eggs (2) and salsa

11:30 am - Heart Healthy Soup, Yogourt (fat free)

1:30 pm - Power Bar

5:00 pm - Mexican Lasagne, Banana, Yogourt

8:45 pm (later tonight) - Cottage Cheese (low fat) 125 g

Hi everyone, today was a much better day.  Yesterday I lacked motivation and had to drag myself to the gym.  I really appreciate the encouragement I’ve been receiving 

My workout focussed on shoulders, triceps & biceps and took 50 minutes to complete.  I followed that up with a 25 minute stint on the elliptical machine.

Overall I ate OK today, but am a bit light on the calorie consumption side of things (1748 cal, 1.29 g/kg protein, 2.39 g/kg carbs, 22 g fibre and 25% fat). 

The variation will hopefully help me get past the sticking point I’ve had.  For the last while I’ve hovered around 196 lbs and need to get past this plateau I’ve had.

Hi everyone.  Today was just one of those days where I feel tired and I just wasn’t even moderately enthused to go to the gym (bad day at work).  Essentially I had to force myself to go.  I was able to complete my upper body workout (24 sets, 255 reps, 15, 920 lbs volume).  Hopefully tomorrow will be better 

My eating was on track with 6 small meals being consumed throughout the day.

Hi everyone, I’ve just completed the 13th day of the Body for Life program.  Overall my nutrition seems to be more or less on track (2322 cal, 1.4 g/kg protein, 3.8 g/kg carbs, 28 g fibre, 23% fat).  I’ve included my typical diet and would appreciate suggestions.

My calorie consumption is planned based on losing ~1 to 2 lbs / week.  Protein consumption is targeted to be a max of 1.7 g/kg based on a position paper published through the American College of Sports Medicine, Dieticians of Canada & the American Dietetic Association.  Fat consumption is targeted between 20 to 25% and carbs make up the remainder.

5:15 am - 1% Milk (1 1/3 c)

7:45 am - Granola (2/3 c), Peanut butter sandwich (whole wheat bread)

9:30 am - Cheese strings (2), craisins (40 g)

11:45 am - Roast beef sandwich (multi-grain bread), yogourt

2:30 pm - Power bar, banana, apple

5:40 pm - Meatloaf (lean ground beef), caesar salad (low fat), sweet potatoes, banana

8:30 pm - Cottage cheese (125 g)

By the way, I watched the Habs pound the Red wings while on the elliptical machine (30 min) and the stationary recumbent bike (20 min).  Tomorrow’s an active rest day with a cheat meal …

Hi everyone, I didn’t post yesterday as I ran out of time (parent-teacher interview, workout at the gym, etc.) .

My nutrition was on target (2261 cal, 1.39 g/kg protein, 3.7 g/kg carbs, 27 g fiber and 21% fat).  I spread things out relatively evenly over 6 small meals.

I completed my lower body workout (18 sets, 210 reps, volume - 20, 430 lbs).  I hit quads, hamstrings, calves and then had an abbreviated abs workout.

Hi everyone.  My nutrition was on target today (2259 cal, 1.3 g/kg protein, 3.7 g/kg carbs, 33 g fibre and 21.5% fat).  I was able to space my 6 meals throughout the day.

I completed my cardio workout on the elliptical machine (27 min) while watching the Saints and Packers.

 So far … So good!! 

Hi everyone, today was just awesome!!   I completed my upper body workout at the gym (sets - 31, reps - 312, volume - 20, 665 lbs) this afternoon.  Tonight during "24: Redemption" I thought I’d get a bit of cardio using equipment we have in the basement.  I started off with the recumbent bike (55 min) and went on the elliptical for the remainder (65 min)!!  It was over before I knew it.  Hopefully I won’t pay for it tomorrow.

My nutrition was on target overall with me having 6 meals (2015 cal, 1.03 g/kg protein, 3.5 g/kg carbs, 25 g fiber, 21% fat).

My cardio was in high gear tonight.  I was able to watch 2 hockey games which went into overtime while on the stationary bike for 25 minutes and the elliptical machine for another 45 minutes.  Unfortunately my Habs lost in a shootout 

I was able to keep my nutrition on track (2069 cal, 1.11 g/kg protein, 3.59 g/kg carbs, 29 g fibre and 21% Fat).

Tomorrow I plan to complete my upper body workout during the afternoon and do some cardio while watching the "24: Redemption" special. 

Yesterday was a day off from the challenge.  I had one awesome piece of double layer chocolate birthday cake    It took everything I had in me to stay away from the kitchen

Today I was able to stick to 6 small meals and keep my calorie intake within my target range (2504 cal, 1.45 g/kg protein, 3.7 g/kg carbs, 28% fat, 31 g fibre).  Unfortunately I took in a bit too much fat so I’ll address that one tomorrow.

I had an energizing lower body workout at the gym this afternoon (sets - 31, reps - 580, volume - 21810 lb).  It was nice having the day off … 

Hi everyone, today was the 6th day of my challenge.  I was able to keep my nutrition on track through eating 6 small meals (2576 cal, 1.39 g/kg protein, 4.30 g/kg carbs, 23.1% fat).

I shovelled snow with my little guy and completed the cardio workout on the elliptical machine for 32 minutes.  I find that time flies when I’m watching a hockey game.

Anyhoo, tomorrow’s my first day off during the challenge.  It also happens to be my birthday …