GymWife’s BodyBlog

Meal plan

6:30 am - 1 cup Kashi Go Lean cereal w/ soy milk, 1 small banana

9:30 am - 1/3 cup edamame

10 am - 4 oz chicken breast, 1/2 cup brown rice, small coffee w/ soy milk

12:30 pm - turkey & edamame spinach salad w/ balsamic vinaigrette dressing

3 pm - protein shake w/ 1 frozen banana

5 pm - APEX crisp bar

WORKOUT 5:30 pm (Shoulders/triceps + 30 minutes interval training on treadmill), green apple

7:30 pm - chocolate protein pancakes w/ sugar free syrup (1/3 c. oats, 1 scoop protein powder, 4 egg whites)

Meal plan for Monday

8 am - APEX crisp bar, 1 large grapefruit

10 am - Med iced soy chai latte

12:30 pm - spinach salad w/ turkey, olives, edamame, tomatos, cuccumbers, balsamic vinaigrette

3 pm - brown rice shrimp sushi

WORKOUT 5:30 pm (Back/biceps + 30 min interval training), 1/2 protein bar

8:30 pm - chocolate banana protein pancakes w/ sugar free syrup

 I’m beginning to think that I’m eating too many bad carbs…

Meal plan for Friday:

8 am - Iced coffee w/ soy milk (i’ve been slacking on the breakfasts)

9:30 am - med apple

10 am - protein cookie

12 pm - chicken salad

3 pm - One scoop Isopure w/ 1 frozen banana

5 pm - protein bar

WORKOUT 5:45 (Shoulders/Triceps, 30 min interval training on treadmill)

8 pm - 4 oz teriyaki chicken breast, 2 cups garlic veggies

My whole body is sore today so I’m taking the day off from working out. I did a hardcore leg workout last night that included squats (ass to grass), deadlifts, walking lunges, and "pop-ups."

 Meal plan for Thursday:

8 am - tall soy chai latte (170), petite vanilla scone (90) from starbucks

10 am - One scoop isopure w/ 1 frozen banana (200)

12 pm - Chipotle chicken salad w/ honey mustard dressing on the side

4 pm - 1/2 protein bar (145), 1 med green apple

6:30 pm - 4 oz teriyaki chicken breast (120), 2 cups steamed garlic veggies (140)

8:30 pm - 4 egg whites

It’s amazing how quickly a banana can boost your energy! Last night I did 20 minutes on the rotating stairs and then 3 chest exercises (3 sets, 8-10 reps to failure). On the last exercise I did drop sets…that killed me!

Meal plan for Wednesday:

 7:30 am - Iced green tea w/ Splenda, 1 piece cinnamon raisin bread

10 am - 1 scoop Isopure w/ 1 small banana

12 pm - 6 pieces of brown rice sushi from Whole Foods

2:30 pm - Protein bar

4:30 pm - 1/2 scoop Isopure, 1 apple

WORKOUT 5:30 (Legs, 30 min interval training on treadmill)

7:30 pm - 4 oz teriyaki chicken breast, steamed veggies

7:30 am - large iced coffee w/ soymilk, low-fat banana blueberry muffin

10 am - One scoop Isopure w/ 1 frozen banana

12 pm - (hopefully some kind of salad w/ chicken)

3 pm - One scoop Isopure w/ 1 frozen banana

5:30 pm - 1/2 cup oats w/ splenda

WORKOUT 6:30 pm KICKBOXING

7:30 pm - banana

8 pm - 4 oz teriyaki chicken, mixed veggies

Tired Tuesday…

Last night I changed up my workout plan. For the next 8 weeks (Until Vegas, part II) here is my new strategy:

Monday - Back & Biceps, 30 min interval training on treadmill (3 min at 4.0/1 min at 8.5-9.0)

OR Spin class 45 min

Tuesday - Legs, 30 min interval training on treadmill (3 min at 4.0/1 min at 8.5-9.0)

OR Kickboxing 45 min

Wednesday - Kickboxing 45 min

OR Legs

Thursday - Shoulders & Triceps, 30 min interval training on treadmill (3 min at 4.0/1 min at 8.5-9.0)

Friday - Day off

Saturday - 45 min low-intensity cardio

Sunday - 45 min low-intensity cardio

I’m lifting 3 sets of 8-10 reps until failure.

Trying to get 8 hours of sleep/night but it’s been difficult. I’ll post progress pics in the next couple of days. It’s been about 3 months since my last pics…I doubt I look much different because i’m still having trouble staying consistent with my diet. I LOVE FRUIT.

Monday madness…

Meal plan:

8am - medium orange (I was bad and didn’t have time for b-fast)

10am - One scoop Isopure(110) + 1 frozen banana (90)

12pm - Caprese salad w/ dressing on the side, medium iced coffe w/ soy milk

3pm - One scoop Isopure (110) + 1 frozen banana (90)

5:30pm - 1/2 cup oats w/ splenda, 1 nectarine

Cardio 7pm

7:30 - 1/2 protein shake, Back & Biceps

9pm - 6 egg whites + salsa

I started a new job on Monday, so my eating schedule’s a little different and my energy levels are down during my workouts. I can’t leave my desk during the day to use the restroom so I haven’t been drinking very much water during the day. This sucks because i’m dehydrated…but i’m afraid to drink water because I can’t run to the restroom! Instead, I drink tons of water in the evenings and then I have to get up in the middle of the night several times to pee. Not cool. I’m also super cranky because I’m retaining water so I feel bloated and FAT.

Diet for Wednesday, July 18th:

• 7:30am - Odwalla bar (250) + banana (90)
• 10am - One scoop Isopure (110) with 3/4 banana (60)
• 12:30pm - Chicken burrito from Chipotle (chicken, black beans, rice, & pico de gallo, on a *gasp* flour tortilla)
• 3pm - Iced coffee w/ soy milk, Odwalla bar (250), white peach
• 4:30pm - 4 oz garlic chicken breast
• Workout 6 pm (L-Glutamine)
• 7:30pm - tilapia with small salad

Yes, i’ve been slacking on the blogs; but on the contrary, i’ve been consistent with my workouts! I suppose most of my motivation has been stress relief from my recent breakup with douchbag #2. Hey, whatever gets your butt to the gym right? Relationship stress used to be my main motivator to lift heavier and run longer, but lately it’s not as effective. Maybe my life is more stress-less post college, or maybe I am getting better at not letting the little things in life piss me off. Either way, it’s difficult to find something to "push" and motivate me at the gym. Although…Vegas round 2 is coming up in 10 weeks.

Meal plan for Wednesday, Thursday & Friday:

6 am - Odwalla bar (chocolate chip & peanut) 250 cal/8g protein

8 am - Whole wheat english muffin + veggie spread or s.f. jam, iced coffee w/ vanilla soy milk

10 am - Protein shake with 1/2 frozen banana

1 pm - Salad (lettuce, tomato, black olives, fat free feta, craisins, apple, turkey, balsamic vinaigrette)

3 pm - 4 oz chicken breast, piece of fruit

Workout 6 pm

8 pm - post-workout protein shake with 1/2 frozen banana, 4 egg whites + salsa or pico de gallo