Anandagirl’s SassyBlog

What a crazy couple of days!

Yesterday was one of those days with it’s ups and down. It was UP because I felt and looked really strong at the gym! Down because I couldn’t do as much cardio as I wanted. UP because I went shopping with FI at Penguin and fit into a SIZE 12!!!! SO excited, I can’t even tell you. Then down again because as I was portioning out my greek yogurt, I licked my finger, and it was soooooo gooood… I realized I screwed up and had bought whole fat yogurt instead of nonfat. Ummmm 20 grams fat, 10 grams saturated per cup. Guess that’s going in the trash. It’s a super bummer to waste food, and an even bigger bummer that it was SOOOOOO GOOD! Bummer.

Workout Yesterday: Calves, shoulders, and abs

Tried that "Training from hell: 6-6-6 workout" (http://www.bodybuilding.com/fun/beast36.htm) on one exercise per body part

Overhead Press: 5×20, 12×12, 15×7, 15×7, 15×6, 15×6, 15×6, 15×5

Lateral Raise: 6×15, 7.5×12, 10×7, 10×7, 10×6

Upright Row: 6×15, 12.5×10, 15×6, 15×4

Standing Calf raise (no numbers on the plates!): 1 plate x12, 4×12, 6×10, 8×7, 8×6, 8×6

Seated Calf Raise: 25×12, 45×10, 70×9, 70×10

Plank: 40 sec, 30 sec, 20 sec, 20 sec

Supersets of crunches and side to side sweeps: 20 each, 20 each

15 minutes HIIT on Stair Climber - high points were 90% of MHR, low points were 70% of MHR, followed by 5 minute cool down on treadmill.

Yesterday’s Eating:

9:30 am Breakfast: 1 cup Kashi Go Lean, 1/2 cup skim milk

12:00 noon: After workout snack: 1 advantedge carb control shake, 1 T. Better’n Peanut Butter

3:00 pm Late Lunch: 2 Wahoo’s fish tacos, garden salad with nonfat cilantro dressing

6:00 pm 1/4 turkey sandwich on whole wheat with Mustard

9:00 pm 8 Oz ground turkey breast, 1/2 whole wheat pita, 1/2 cup whole wheat pasta, 1/4 cup tomato sauce, 1 cup steamed broccoli, 1 cup steamed green beans, 1 cup broccoli slaw with 1 tsp sesame oil and vinegar. Oh and 2 glasses wine. ;o)

Today’s Workout: Back and Bi’s

Lat pulldown: 45×17, 60×10, 67.5×6, 67.5×6, 67.5×6, 67.5×5, 67.5×5, 60×6

Seated row: 25×15, 40×10, 55×8, 70×5, 70×6

Reverse flye: 8×10

Barbell EZ curls: 20×12, 30×6, 30×4, 30×5

Preacher curls (machine): 30×8, 34×6, 34×6, 37×4

30 minutes steady state on the treadmill - incline 7.0, speed 3.4 mph, HR 70-75% of MHR

Today’s Meals:

Breakfast: 1/2 cup Oatmeal, 1/2 cup nonfat cottage cheese, and 1 cup red grapes

Snack: 2 egg whites, 1 cup sugar snap peas, 10 baby carrots

Lunch: 1/2 cup whole wheat pasta, 1 cup steamed broccoli, 1/4 cup tomato sauce, 1 chicken breast

Snack: low fat string cheese, 1 cup cherry tomatoes, 2 kiwi fruit

Dinner: turkey wrap on whole wheat tortilla with mustard, lettuce, tomato, and avocado, served with 2 cups steamed broccoli

Bedtime snack: 1 cup skim milk

I never did get around to blogging yesterday, so I will have to catch up! I had a good day yesterday, full of errands and I did get a quick cardio workout in. 40 Minutes on the elliptical at a steady state of approx 75% of MHR. Burned about 300 calories according to my HRM. According to the machine itself it was like 500. I can’t believe people take that as gospel!

Food was decent, but not incredible!

8:00 am  1 cup Kashi go lean with 1/2 cup skim milk and 1/4 cup raspberries

11:00 am 1/2 cup nonfat greek yogurt and 1 cup string beans (pre-workout)

1:00 pm 1 1/2 cup skim milk and 1 tablespoon Better’n Peanut Butter

4:30 pm CHEAT ALERT! (Cleaned out fridge) 1 Smart Ones chicken enchilada suiza dinner, 1 cup string beans

7:30 pm 8 Oz halibut marinated in lemon juice, olive oil and basil, 1 cup cooked sprouted wheat pasta with 1 cup broccoli, 1/2 cup tomatoes, olive oil and basil

 Damn… gotta go. I’ll post again later about my AWESOME workout today!!!! )

It really pisses me off when I write a whole bunch and then the page doesn’t load and I can never get it back again. Pisses me right off.

Anyway, I will try to recreate the masterpiece I have already written, but has been lost forever in cyberspace. ****.

Now I don’t feel so happy about my 0.6 pound loss that I was sure was fat and not muscle. Anyway, after my much deserved break, I have regrouped and I am starting a new split. Well, and old split that worked well for me years and years ago. I especially like it because it gives me ample opportunity to really fatigue the muscles and still have training time left over for some cardio afterwards, or even enable me to split workouts into twice a day and still get me home before dark. Anyway, here goes:

Sunday: Delts, calves, abs (my three lagging body parts - hit them while I’m fresh!), 60 minutes LSD Cardio

Monday: Back/biceps, 20 Minute HIIT Cardio

Tuesday: Chest/Triceps, 30 Minutes Interval cardio

Wednesday: Legs, abs, 30 Minutes Interval cardio

Thursday: 40 minutes LSD Cardio

Friday: 20 Minutes HIIT Cardio

Saturday: Rest day or Cardio Makeup Day

For food today:

Breakfast: 1/2 cup oatmeal, 1/2 cup cottage cheese, 8 Pistachios, 1 tsp honey, 1/2 tsp bee pollen

Snack: 1/2 cup greek yogurt, 1 cup green beans, 1/2 cup couscous

Lunch: chicken sandwich on whole wheat bread with mustard, provolone cheese, lettuce, tomato, onions, and peppers

Snack: 2 kiwifruit, 1 advantege carb control shake, 4 pistachios

Dinner: TBD!

I feel better about pretty much everything right now. I am regrouping on my training schedule - starting to wonder if I should continue BFL workouts, or if I should go back to an old split I used to do, come up with a new split, or just try to do whole body workouts to maintain muscle mass while I try to drop all the fat I can. Decisions, decisions. In the meantime, I did a 30 minute fartlek on the treadmill today, alternating between 3.5 mph at a 6% incline, and 7.5 mph at 1%. Basically I ran until my HR hit 90% of my max, then slowed down until I was back at 70% so I could start running again. That was fun and energizing!

9:00 am 1 cup cooked oatmeal with flax seeds, 1 tsp honey, splenda to taste, and 1/2 cup cottage cheese, Supplements: multi, omega 3, milk thistle, calcium chew, plant sterols, chromium GTF, and 1/2 Tsp Bee Pollen

11:00 am 1 cup steamed broccoli and 1 cup steamed cauliflower, greek yogurt

1:00 pm 5 oz. chicken breast in a whole wheat tortilla with lettuce, tomato and 1/4 avocado, served with 1.5 cups steamed broccoli

4:00 pm 1/2 cup steamed swiss chard, 1 cup steamed spinach, Ultrameal shake

7:00 pm 4 oz chicken and 2 cups low sodium homeade vegetable soup

I’m hoping for progress on my weigh in tomorrow!

I am just crazy stressed and angry right now. My Maid of Honor emailed me to tell me she decided to not be in my wedding. No specific reason, no phone call, no interaction or discussion. EMAIL. I am really pissed. I think I am more pissed that I made a huge misjudgement in character, because she obviously was never truly my friend if she can’t even discuss it with me. This is also after I spent over an hour on the phone with the bridal salon resubmitting the bridesmaid dress order because there was a computer glitch. If she would have said something… ANYTHING… prior to yesterday morning, I could have cancelled her dress. Now even though she says she will pay for her dress regardless, I am still not sure that’s going to happen. Just what I needed - more money stress regarding this wedding. I guess I will save money in the long run though - I won’t have to pay for her to eat and drink! Or her hair, or her gift. And if I don’t get the $$$ for the dress, I can always try to recoup the money on ebay.

 So if all of that wasn’t enough yesterday, my photographer sent me my contract back and signed - except he added $500 for an engagement session after he said it would be included! Still waiting to hear on that one… I have no idea why I didn’t elope to Vegas at this point. GRRRRRRRRRRR

Anyway, I met with the nutritionist today, and it looks like he thinks i am eating right, and losing fat, so that’s good. Bioelectric Impedence said I had lost a little over 3% Body Fat in 10 days. Not sure how accurate those things are, but i like the results! Food today:

9:00 am Weight control oatmeal, 7 almonds

11:00 am Apple

1:00 pm Turkey wrap in whole wheat tortilla with lettuce, tomato and 1/4 avocado, with 2 cups steamed broccoli

5:00 pm 1 cup grapes, 1/2 cup NF Cottage cheese

I’ll add in the rest of what I eat later!

What a weekend - I ate whatever I wanted, whenever I wanted. I really didn’t eat all that bad however, but I am back on plan! One reason is I finalized by Boudoir Photo Shoot for my FI (wedding gift )!) It’s going to be June 6! Which means I have six more weeks to get my butt in shape! I know I won’t be at my goal by then, but it’s good short term motivation for sure! Tonight I will hit the gym after work - Compound movements only on every muscle group followed by some cardio to get me back into it. Food is planned well IMO:

8:00 am 1 c. Kashi Go Lean with 1/2 c. skim milk

11:00 am 1/2 c. Nonfat greek yogurt with 1 tsp. honey, 1 pear, 2 egg whites, 1 oz. whole wheat crackers and 12 almonds

1:30 pm Huge mixed greens salad with nonfat vinaigrette, 1/2 c. Kidney beans, 1 small bran muffin, 1/2 c. Sugar free lemon mousse

4:30 pm 1/2 c. nonfat cottage cheese with 2 kiwifruit, 1 c. steamed spinach, 1 c. steamed swiss chard

7:00 pm 1 slice light whole wheat bread with 1 T. Better Than Peanut Butter

8:00 pm 3 oz. Chicken breast burger on 2 slices light whole wheat bread with 1. T. Smart Beat Mayo, salad with vinaigrette made with 1 tsp. olive oil and balsamic vinegar

I am going away for the weekend with my girlfriend to do some wedding stuff, so I am taking the next two days off, eating-wise. I had a hard week this week, stayed on track, but didn’t feel I had much in the way of progression. So I’m going to take some time just OFF. I will be back in the Gym Sunday night, and back on track Monday morning, and I hope the rest and increase in calories will stoke something in my body! Maybe that’s wishful thinking? ;o)

I was soooo nervous to post those photos… but this has got to be the most supportive online fitness website I have ever encountered! Beautiful people who don’t look like they ever had a problem with being unhealthy, and are just as beautiful on the inside as they are on the outside. Nobody has been judgemental or insulting, which is almost expected when one ventures into cyberspace. It’s also so wonderful to see how far everyone has come - whether they lost 10 pounds or 80 or more… they are all inspirations. This has been a great experience, and definitely helps when I have to choke down another 3 cups of steamed veggies (still have to work on that cooking technique!). Thanks to everyone here and bb.com - I have been remotivated! xxxooo

So, I decided to take updated progress pictures, and…. I can’t see much of a difference. Wahhh! I forced FI to look at them both, and he assures me my waist is getting more defined, and I can kind of see that, but when he first came in he asked "which is which?"

I apparently have the opposite of body dismorphic syndrome - I see myself as fitter than I actually am!

Anyway, back to the gym - can’t let my dissapointment turn into discouagement and cause me to quit! I did 40 minutes on the treadmill (because the stepmill was taken) and did intervals from 70% to 85% of my MHR. That was at 8:00 am

9:00 am 1 packet Weight control oatmeal with 1/2 c. cottage cheese

12:00 pm  2 cups low sodium vegetable soup, 1 pear, advantedge drink

2:00 pm  5 oz. Chicken breast, 1 c. red grapes, 2 cups steamed broccoli, 1/2 c. black beans

5:30 pm  1/2 c. greek yogurt, 4 ak mak crackers, 2 c. steamed broccoli, 1 cup steamed cauliflower

9:00 pm 1/2 Chicken breast on whole wheat bread with 1/2 avocado, 1 T. hummus, and 1 T. Smart Balance mayo, with steamed spinach and swiss chard, and 5 oz. chardonnay (Bad girl!)

I love when I am done with a tough weight workout and my limbs are jello. During the workout I push so hard, but then think "did I push hard enough?" so when my legs and/or arms are shaking I know I did good. Anyway, I did legs this morning at 7:45 am.

Warm up: Walking lunges with a twist and a 3 lb medicine ball

Leg press: 110×12, 130×10, 150×9, 170×6, 130×12

Leg Ext: 60×12

Leg curl: 20×12, 25×10, 30×8, 35×6, 25×12

Deadlift: 20×12

Calf Raise: 90×12, 110×10, 130×8, 150×6, 90×12

Seated calf raise: 90×12

Weighted Abdominal Curl: 20×12, 23×10, 28×8, 30×6, 20×12

Plank: 45 seconds

Side plank: 30 seconds each side

Food: 9:15 am, Breakfast: 1 Packet Weight control oatmeal, 1 reduced fat string cheese

12:15 pm Lunch: 1 chicken breast in whole wheat tortilla, 1/4 avocado, lettuce, and tomato, 1 c. steamed broccoli, apple

2:45 pm Snack: 1/2 c. cottage cheese, 4 Ak Mak crackers and 1 c. raw broccoli

5:30 pm Snack: 1 c. steamed cauliflower and 1 c. steamed brussel sprouts with lemon juice, 1/2 c. italian white beans, 1 c. red grapes

8:00 pm Dinner: 5 oz extra lean ground turkey, spinach, salsa, 1 c. mexican seasoned couscous