TheMajor’sWife BodyBlog

I have been so busy this weekend!  So much so that I have not been to the gym since Thursday : (  But, I really needed the repair time. 

Besides not being able to check in on my friends, the biggest bummer realted to our schedule has been not having the time to spend on my eating log the past few days.  To keep track of my intake, I started using a program (see fitday.com — thanks  Nutri-buddy) that does a great job.  So, I can tell you that my calories and MNR are on track — whew!   My progress for this week = 1lb loss, 1% body fat gain (I have to get calipers — I don’t trust my digital scale thing)!  As I once heard it said: “Movin’ right along we’ll take the good with the bad . . ..” 

Anyway, I have decided to push my surgery off until after the North Shore Triathlon.  It is a quality of life issue –both the surgery and the choice.  I have felt so de-railed and stressed since we booked the April 2 date (esp. with our move, all of the company we have coming and my husband heading out to Asia this week for work). So, I am changing it.  I need my workouts and eating program.  I need my race to look forward to and keep me centered.  So, that is that. 

I plan to be back bloging regularly tomorrow!  Holla!     

I had a Dr.’s appointment @ 10:30am that lasted until 2:00pm – NO KIDDING!  The upside – It was very helpful.  The downside, I am going to have to have outpatient surgery that require I drop all supplements (to make sure I don’t have bleeding issues) for the month prior and limit physical activity for 8 weeks after (nothing to raise the HR for 3; aerobics, swimming & lower body OK at 6; Normal activity OK at 8 ).  I have set the surgery for April 2 since we will have finished our move (we are moving into our new house March 25-28), my husband can take time-off for the initial 2-day recovery period.  My health is sure putting a kink in my fitness plans!!

I will continue eating properly, but I am going to have to figure out how NOT to lose muscle while sedentary.  Plus, I will only have 6 unrestricted weeks to train for the North Shore Triathalon with my sister June 17.
But, I will make the best of it and be better for it in the long run.  I think I can do the Triathalon with only 6 weeks training (it is a “mini” – 10m bike, 3m run, ¼m ocean swim) if I go ahead & start ocean swimming (which I have never done) between now & the 30^th – since my 15 year old ocean swims/surfs/is on swim team I think, with his help, that is do-able. Besides, I have company coming in April 7-15, 17-24, 28-May 4 and I have been considering how I was going to stay on my normal routine during all that!  Although, it may be a challenge to keep my HR down April 7-15 since my in-laws are visiting *W*!
OK, plan for Friday: 1467-1956 calories (carb spike). No supplements other than vitamin C & CLA. Take the day off from the gym (I have been tired – I think I am over training.  Also, I have had “spontaneous” bruises come up on a couple of areas, which I have worked so hard one day that the muscle is in spasm the next – not sure if that is usual, but it is not normal for me).

Day 10 – Thursday, March 9, 2007

KICK START - 4:30am Animal Cuts, 16oz H20

Meal 1 – 5:00am Cottage Cheese Pancakes - 2 eggs (184 cal, 14g fat, 1g carb, 0g fiber, 0g sugar alcohol, 13g protein), 2 Tbsp lowfat cottage cheese (22.5cal, 0.5 fat, 1g carb, 0 fiber, 0g sugar alcohol, 3.25g protein), 1 Serving French Vanilla Designer Whey (90 calories, 15g fat, 2g carbs, 0g fiber, 0g sugar alcohol, 18 protein); Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1), REsist EFAs (2) (26 cal,  1fat, 2g carb, 1g fiber, 0g protein); 16oz hot mixed berry green tea. Cal = 323

Training  5:45am push-ups 15/15/12; one-arm dumbbell rows 15/15, 20/15, 20/15; upright rows 25/15, 40/15, 40/15; EZ curls 40/15, 40/10, 40/6; alternating kick-backs 5/15, 5/15, 10/10; lunges 5/15, 10/15, 10/15; Hyperextensions 15/15/15; standing calf raises 10/15, 15/15, 20/15

Stretch- Class (45min)

Meal 2 – 7:15am Medifast Shake (100 cal, 0.5 fat, 13g carb, 3g fiber, 0g sugar alcohol, 14g protein); 32 oz Cran water (25 cal, 0 fat, 6 carb, 0 fiber, 0g sugar alcohol, 0 protein). Cal = 125

Meal 3 – 11:15 Figure 8 Protein/Fiber Shake (230 cal, 3 fat, 39g carb, 12g fiber, 0g sugar alcohol, 32g protein); 2Tbsp Forti-flax (70 cal, 5g fat, 6g carb, 3g fiber, 0g protein); 16 oz Cran water (12 cal, 0 fat, 3 carb, 0 fiber, 0g sugar alcohol, 0 protein). Cal = 312

MISSED MEAL 4 – 1:30pm NO FOOD WITH ME AGAIN (I swear I was going to the store to buy protein bars so I wouldn’t get in this situation); 2 Hershey Miniatures (I picked the Special Dark Chocolate – it could have been way worse!) (91 cal, 5g fat, 10g carb, 0.5g fiber, 1g protein); 36oz Arizona Diet Green Tea w/ Ginseng. I also decided to skip the Cuts that went with this meal – I was concerned that taking them at 3:30pm with Meal 5 would interfere with my sleep. Cal = 91.

Meal 5 – 3:30pm 5oz Seasoned Tuna Steak (140 cal, 0.5g fat, 8g carb, 2g fiber, 26g protein); 6 Original Triscuit (120 cal, 4.5g fat, 19g carb, 3g fiber, 3g protein); Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1), REsist EFAs (2) (26 cal, 1fat, 2g carb, 1g fiber, 0g protein); 16oz H20. Cal = 286.

“Snack” –4:30 16oz diet coke from McDonalds (I fell off the wagon – I feel do ashamed, yet remarkably exhilarated at the same time)!

Meal 6 – 7:00 Turkey burger (170 cal, 1.25g fat, 0g carb, 0g fiber, 0g sugar alcohol, 32.5g protein) w/ ½ Tbsp A1 (7 cal, 0g fat, 1.5g carb, 0g fiber, 0g protein); 3oz whole green beans (35 cal, 0g fat, 5g carb, 2g fiber, 1g protein); 2 med. celery stalks (12 cal, 0g fat, 2g carb, 1g fiber, 0.5g protein) w/ 1 Tbsp. Reduced Fat Skippy (90 cal, 6g fat,  8g carb, 4g protein); 16oz H20. Cal = 314

Snack – 8:30pm Dill Pickle (20 cal, 0g fat, 5g carb, 0g fiber, 0g sugar alcohol, 0g protein); 8oz H20.

Nutritional Totals:  Calorie Target 1272-1601; Actual calories 1451; C-F-P MNR  31-35-34; 115g carb, 25g fiber, 0g sugar alcohol, 90g net carbs; 57g fat; 122g protein.

And, boy I’m glad I have it because I sure need it.  Between these early mornings and no/low carb for meals 5 & 6, I am feeling tired!   I hit the hay early (9ish) so I could make it up by 4:00am.  I even thought of pushing my alarm  to 4:30am because I think I need a bit more sleep than I am getting – but this moring I woke up at 3:45am automatically.  It looks like I am going to have to do a mid-afternoon power nap (as only a lady of leisure, such as myself, can do *W*). 

Day 9 – Wednesday, March 8, 2007

Meal 1 – 5:30am Medifast Oatmeal (110 cal, 1.5g fat, 16g carb, 5g fiber, 11g protein) w/ 1Tbsp Forti-flax (35 cal, 2.5g fat, 3g carb, 1.5g fiber, 0g protein); Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1) (11 cal, 1g fat, 2g carb, 1g fiber, 0g protein); 16 oz green tea. Cal = 156

Meal 2 – 8:00am Cottage Cheese Pancakes - 2 eggs (184 cal, 14g fat, 1g carb, 0g fiber, 13g protein), 2 Tbsp lowfat cottage cheese (22.5cal, 0.5 fat, 1g carb, 0 fiber, 3.25g protein), 2 Tbsp Flour (104 calories, 0g fat, 22g carbs, 1g fiber, 3g protein) – I didn’t realize so little flour contained so many carbs – I will play around with cutting back the amount/different flours – maybe whey powder – to make this a low/no carb pre-workout breakfast; 8oz H20. Cal = 310.5 

Aerobics – 9:00am CardioDance – low intensity due to all the fancy foot work (learning highly choreographed routines takes me time) – should be really good and lots of fun once learn the moves.  I really killed the ab work and strength moves – it is nice to feel strong, if not coordinated!

Pilates - 10:00am 1 hour class (lacked a bit of focus today – decent work, but I found my self goofing off and being silly – also had issues with muscle spasm in left calf & right foot) .  Meal 3 – 11:15 Medifast Shake (100 cal, 0.5 fat, 13g carb, 3g fiber, 14g protein); 32 oz Cran water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein). Cal = 125 

ATE LATE – NO FOOD WITH ME 1:30 16oz Arizona Diet Green Tea w/ Ginseng Meal 4 – 3:00   Medifast Cream of Broccoli Soup x2 (220 cal, 3g fat, 20g carb, 2g fiber, 30g protein) w/ 2Tbsp Forti-flax (70 cal, 5g fat, 6g carb, 3g fiber, 0g protein); Animal Cuts (to be taken on an empty stomach, so opted for soup), Solar Greens (1); 32oz Cran water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein).  Cal = 315 

Meal 5 –5:00 6oz grilled chicken breast 6oz grilled chicken breast (187 cal, 2g fat, 0g carb, 0g fiber, 39g protein) w/ capers; low fat string cheese (70 cal, 4g fat, 0g carb, 0gfiber, 8g protein); 16oz H20. Cal = 257 Meal 6 – 7:00 Can of tuna (150 cal, 1.25g fat, 0g carb, 0g fiber, 32.5g protein) w/ 1 Tbsp dill relish, & 1Tbsp Light Mayo (20 cal, 2g fat, 2g carb, 0g fiber, 0g protein); 16oz H20. Cal = 170 

Nutritional Totals:  Calorie Target 1334-1779; Actual calories 1334 (AM I GOOD OR WHAT?); 98 carbs; 15g fiber; 37g fat; 154g protein (MNR 29-25-46) 

I started my day by rising at 4:00 AM (yes - you read that right!) & was in the gym training at 5:45 AM (you read that right too!)! I am a slow riser (I am barely functional for about an hour after I first wake up), so to lick my problem with sticking to my early workout plan I decided to wake up EARLIER. That way I have time to gently wake, take in some energizing supps (I just started Animal Cuts – so far, I like ‘em a lot) or green tea, write my BLOG/type my diary and review my POA for the day. I can get to the bedroom earlier, which my DH appreciates!

Training was great! Weights and/or reps increased over last week on each exercise. I am pleased with my form and getting comfortable on the floor. I went to an early morning spinning class too – which my friend B Fox teaches. The class was brand new today and I was the only one who showed, so we basically cycled at a low intensity and chit chatted. I am OK with that because I don’t really love spinning because the bike seats are so uncomfortable and I am not strong enough yet to hover the whole class. I did notice that the seat wasn’t as painful today as it was last week. I have also ordered some padded biking shorts. So, hopefully next week I will be able to work the class.

Thanks to several great tips by Mikeorrmike, I have tweeked my macronutrient intake to maximize fat burning & post-workout recovery. I also tried to bring my calories up by about 500 (today over last Tuesday) to adjust for my activity level. I overshot that by about 400 (the Breve was a huge mistake in so many ways), but it works with a calorie cycling (which provides the same amount of calories per week, but ‘tricks’ your body by constantly changing daily calories - this helps to prevent or break plateaus) plan:

Monday 1334-1779; Tuesday 1272-1423; Wednesday 1601-2134; Thursday 1334-1779; Friday 1272-1601; Saturday 1467-1956; Sunday 1334-1779 (See: http://www.freedieting.com/tools/calorie_calculator.htm#)

My plan: Monday: 1272-1779 Tuesday: 1601-2134 Wednesday: 1334-1779 Thursday: 1272-1601 Friday: 1467-1956 (Carb spike) Saturday: 1334-1779 Sunday: 1334-1779

I think I am going to use this and eliminate the “free day” for now as it serves the same purpose without the rebound that I tend to deal with b/c of the junk food I typically eat when “free” to do so. The changes felt good – and I am sure will become second nature as I start eating daily with the paradigm of “food is fuel” in the forefront of my mind. Great restart to the week! That is the beauty of seeking progress rather than perfection – it is never too late to start over from where I am.

Day 8 – Tuesday, March 7, 2007

Rising - 4:00am Animal Cuts, 16oz H20

Meal 1 – 5:00am 2 eggs scrambled (184 cal, 14g fat, 1g carb, 0g fiber, 13g protein) sprinkled with 1Tbsp Forti-flax (35 cal, 2.5g fat, 3g carb, 1.5g fiber, 0g protein) (NOTE: Thought this might taste a little like eggs with toast – it didn’t; more like eggs with ground nuts, duh! Not too bad, but I probably won’t do this again – maybe eggs over easy it would be better?); Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1), REsist EFAs (2) (26 cal, 1fat, 2g carb, 1g fiber, 0g protein); 16oz hot mixed berry green tea; 16oz H20

Training 5:30am chest press machine (25/15, 32.5/15, 32.5/15); seated row (32.5/15, 40.5/15, 47.5/15); Arnold presses (5/15, 10/15, 10/10); cable curls (25/15, 40/15, 40/11); tri press-down (40/15, 40/15, 55/15); dumbbell squats (10s/15, 15s/15, 20s/15); stiff leg dead lifts (40/15, 50/15, 50/15); leg press toe raises (40/15, 55/15, 55/15)

Aerobics – 6:30am 30min stationary cycling (very low intensity)

Stretch – 7:15am 45min total body class (also did spine stretches while watching Oprah)

Meal 2 – 8:00am 2 x Medifast Shake (200 cal, 1g fat, 26g carb, 6g fiber, 28g protein); 32 oz Cran water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein)

Meal 3 – 10:30 Can of tuna (150 cal, 1.25g fat, 0g carb, 0g fiber, 32.5g protein) w/ 1 Tbsp dill relish, 1/3c green peas (35 cal, 0 fat, 6g carb, 2g fiber, 2.5g protein) & 1Tbsp Light Mayo (20 cal, 2g fat, 2g carb, 0g fiber, 0g protein); Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1) (11 cal, 1g fat, 2g carb, 1g fiber, 0g protein); 32 oz Cran water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein)

Meal 4 – 1:00 4oz baked ham (212 cal, 5g fat, 5g carb, 0g fiber, 23g protein); 3c baby spinach steamed (21 cal, 0g fat, 3g carb, 2g fiber, 3g protein); Just Go fiber shake (120 cal, 1.5g fat, 31g carb, 12g fiber, 1 protein) w/ 2Tbsp Forti-flax (70 cal, 5g fat, 6g carb, 3g fiber, 0g protein) (next time I’ll make this a protein/fiber shake – it tasted like a icy nutty-baby aspirin flavored smoothie); 16oz Arizona Diet Green Tea w/ Ginseng

Meal 5 – 4:00 2 eggs boiled (184 cal, 14g fat, 1g carb, 0g fiber, 13g protein); 2 med. celery stalks (12 cal, 0g fat, 2g carb, 1g fiber, 0.5g protein) w/ ½ Tbsp. Reduced Fat Skippy (45 cal, 3g fat, 4g carb, 2g protein); 16oz H20

Meal 6 – 6:45 6oz grilled chicken breast (187 cal, 2g fat, 0g carb, 0g fiber, 39g protein) with mixed green salad & mushroom (40 cal, 0g fat, 9g carb, 2g fiber, 7g protein); 16oz Sugar Fee/Decaf Vanilla Cafe Breve (382 cal, 34g fat, 12g carb, 2g fiber, 9g protein); Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1), REsist EFAs (2) (26 cal, 1fat, 2g carb, 1g fiber, 0g protein); 16oz H20

Abs- Slim & 6-Pack DVD (10min)

Dietary Totals: 1999 calories; 129 carbs; 32.5g dietary fiber; 88.25g fat; 173.5g protein (MNR 25-40-35)

The GI test was awful I have an apparently high tolerance to the twilight drugs I was given, thus, I was awake when I should have been asleep.  I won’t get into the painful details, but I will tell you that my usual sunny disposition has, for the time, been dispossessed.  This test has thrown a kink in the week but, the Lord willing; I plan to be back on track in the AM!

This week’s (Tuesday-Saturday) POA is as follows:

Focus: Take care of my self — life happens.

Diet:

• Get my carbs in at Meals 1 or 2 (whichever is post workout), 3 & 4.
• Do mainly protein (w/unlimited raw green veggies) at meals 1 or 2 (whichever is pre-workout), 5 & 6
• Drink 2 liters water flavored with 1/2c Knudsen’s Just Cranberry & Splenda — 25cal (with carb meals ONLY)
• Unlimited calorie-free green tea
• Unlimited water
• T 4:30am Animal Cuts; 1^st meal (eggs w/ flax & H2O) by 5:00am, 2^nd (shake) @ 8:15am, 3^rd by 11:15am, 4^th @ 2, 5^th @ 5:00pm, 6^th @ 7:00pm
• WF 1^st meal  by 6:00am, 2^nd @ 8:00am, 3^rd by 11:15am (shake), 4^th @ 2, 5^th @ 5:00pm, 6^th @ 7:00pm.
• ZSa 1^st meal @ 7am, 2^nd @ 10 (shake), 3^rd @ 12:00, 4^th  @ 3, 5^th @ 5:00, 6^th @ 7:00.
• Su free day (unrestricted calories & carb spike)

Supplements:

• Throughout – 3Tbs Forti-Flax
• Animal Cuts 2x daily on empty stomach & prior to exercise
• Meal 2 –Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1), REsist EFAs (2),
• Meal 3 –Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1)
• Meal 5 –Solar Greens Total Greens (1), Arbonne Figure 8 Going Going Gone (1), Tonalin CLA (1), REsist EFAs (2) 
• Supplements taken 30 minutes prior to meal indicated

Training: 

• T  5:30am @ gym  Incline dumbbell presses (chest); Front lat pull downs (back); military presses (shoulders); seated dumbbell curls (bis); nose breakers (tris); leg presses (quads); Good Mornings (hams & gluts); seated calf raises (calves); Slim & 6 pack (abs); Cycling Class @ 6:30am, Stretch & Relax @ 7:15am
• W  Cardio Dance (45min) @ 9am, Pilates mat class @ 10am
• Z — 8am @ gym  machine chest presses (chest); seated rows (back); Arnold presses (shoulders); cable curls (bis); pushdowns (tris); squats (quads); stiff-legged deadlifts (hams & gluts); donkey calf raises (calves); stomach vacuums (abs); Eliptical Trainer 45min @ moderate intensity;  8:30pm Slim & 6 pack (abs) & Spine Stretch
• F Salsaerobics (45min) @ 9am, Pilates mat class @ 10am
• Sa — 9:00am Kickboxing class 45min @ light intensity; 10am push-ups (chest); one-arm dumbbell rows (back); upright rows (shoulders); EZ curls (bis); close-grip bench presses (tris); lunges (quads); Hyperextensions (hams & gluts); standing calf raises (calves); 8:30pm Slim & 6 pack (abs) & Spine Stretch
• Su - rest
• All exercises sessions begin with 10 minute warm-up, 5 minute cool-down & stretching; Training exercises to be done 15 reps x 3 sets at 75% max weight TBD

I am drinking this Colyte yuck in preparation for a GI test tomorrow.  I have to down 1 liter per hour every hour for 4 hours (4 liters). 

It is kind of weird — the initial taste is similar to salty water, but after 8-10 oz, I am ready to hurl!  I am procrastinating right now, staring at another glass that has to go down in order to complete the last hour — so I can start the next (15 minutes late).  WHAAAAAA!  I feel like a little kid!! I don’t want to drink this stuff!

(This blog temporarily interrupted by a chug break).

OK — I literally almost chucked that back up.  I am really going to have to get psyched to be able to do this for 2 more liters/hours!  And, to what end . . . I won’t be indelicate. 

UNREAL!!! My cheat meal (tallied after-the-fact) totaled 850cal, 37g fat, 92g carbs, 36.5 protein.   I thought took it easy on my cheat meal and I had almost as many calories & way more fat than I have taken in any whole DAY this week.   And, it really threw my MNR off.  No wonder I was getting fat eating all willy-nilly!  What you learn when you start to pay attention (btw my previous foray into fitness focused on the exercise aspect - I really did not pay a lot of attention to, what I am learning to be, the critical nutrition aspect).

I am only going to have to water and decaf tea for my 6^th meal - it makes me sick even thinking about eating another thing today.

I will be "free" to eat whatever until 4pm tomorrow when I go on my pre-colonoscopy/endoscopy clear liquid diet, which will basically be in effect until 4pm on Monday.  I need to go to the store to buy whatever I am going to drink to keep from feeling bad while I do this thing.  I haven’t decided exactly what I will have but I am going to stay away from soda (I’m a grateful recovering diet coke addict) and straight fruit juice (high sugar).  Also, no exercise tomorrow or Monday: what will I do with my time?

Day 6 … Saturday, March 3, 2007

Meal 1 … 7:30am Medifast Oatmeal X 2 (200 cal, 3g fat, 30g carb, 8g fiber, 20g protein), 16oz H2O, decaf coffee w/ 2 oz 2% milk (30 cal, 1.25g fat, 3g carb, 0 fiber, 1g protein)
Training -  push ups … female (15, 10, 4); one arm dumbbell rows (25/15, 32.5/15, 40/15); upright rows (25/15, 25/15, 4015); concentration curls (10/15, 15/4, 10/15); close grip bench press (40/10, 40/1); lunges (0/15, 10/15, 20/15); Hyperextensions (15, 15); standing calf extension on block (10, 10 … each leg, no weight), decline spinal extension (5 minutes) plus extra stretching … I am feeling tight & sore
Aerobics … kick class … 30min (booty kickin’ … I only stayed for the first half because I started off at too high an intensity for being in my first kick class in over 8 months)
Meal 2 - 10:00am Medifast Shake (100 cal, 0.5g fat, 13g carb, 3g fiber, 14g protein), 16 oz H2O
Meal 3 … 12:00pm 3oz serving Canadian Bacon, (120 cal, 4g fat, 2carb, 0 fiber, 18g protein), mixed green salad (35 cal, 0g fat, 8g carb, 2g fiber, 1g protein), 36oz Cranberry Water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein)
Meal 4 … 3:00 2c popcorn (40 cal, 0g fat, 16g carbs, 0g fiber, 0 protein), 1oz Monterey Jack cheese (110 cal, 9g fat, 0g carbs, 0g fiber, 7 protein), 8 oz Spicy V8 (50 cal, 0 fat, 10g carb, 2g fiber, 2g protein)
Abs … Slim & 6-Pack DVD (10min)

(BEGIN “FREE DAY EATING DUE TO CLEAR LIQUID DIET REQUIRED AFTER 4PM SUNDAY)
Meal 5 … 8:00 Pizza Hut … 1 slice Stuffed Crust Ham Pizza (350cal, 14g fat, 37g carb, 2g fiber, 18g protein)  2 slices Personal Pan Pizza w/ sausage and black olives (350cal,  17g fat, 35g carb, 2g fiber, 14.5g protein), 1 breadstick (150cal,  6g fat, 20g carb, 1g fiber, 4g protein), unsweetened iced tea.
Meal 6 - 16oz H20 & cup of Decaf hot tea before bed

Totals: 1560 calories; 178 carbs; 20g dietary fiber; 55g fat; 100g protein
(MNR 46-28-26)

I was looking into Keto dietary plans last night … it must have made me hungry for meat & eggs (grrrrrrr). Since I forgot to eat my dinner salad,  I think this would count as a good Keto day -  too bad I am not on a Keto plan : )  Also, not my best day yet for exercise (I never was able to do aerobics), but I enjoyed my day, accomplished a lot and now I am going to spend some needed one-on-one with the hubby.  Maybe that will help with the blonde moments … you know, clear my head ; ) Have a good one ~
Day 5 … Friday, March 2, 2007
Meal 1 … 8:30am 2 eggs (184 cal, 14g fat, 1g carb, 0g fiber, 13g protein), 1 slice wheat toast (60 cal, 0.5g fat, 15g carb, 4g fiber, 3g protein) w/ 1tsp butter (25 cal, 4g fat, 0g carb, 0g fiber, 0g protein), 16oz green tea, 16oz H20
Pilates 10:00am 1 hour class (B Fox added moves today … I am making pretty good progress, especially feeing increased ab strength & ability to correct and to target muscles to engage.)
Aerobics … Missed … overslept then had to go by hospital … planned to make up in the evening … didn’t happen … will do hour long kick class in am.
Meal 2 - 11:00am Medifast Shake (100 cal, 0.5g fat, 13g carb, 3g fiber, 14g protein), 32 oz Cran water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein)
Meal 3 … 2:00 SBD Bar (140 cal, 3g fat, 15 carb, 3 fiber, 10g protein), 16oz H20
Meal 4 … 4:00  Tuna (150 cal, 1.25g fat, 0g carb, 0g fiber, 32.5g protein) w/ 2/3c green peas (70 cal, 0 fat, 12g carb, 4g fiber, 5g protein) & 1Tbsp Light Mayo (20 cal, 2g fat, 2g carb, 0g fiber, 0g protein), 8oz Splenda-sweetened Kool-aid
Meal 5 … 6:00 1/3lb Sirloin burger (280 cal, 20g fat, 0 carb, 26g protein) with Bold & Spicy A1 (20 cal, .505g fat, 5g carb, 0g fiber, 0g protein), forgot to eat 1 cup mixed green salad, but drank 36oz Cranberry Water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein),
Meal 6 … 9:00  Medifast Chai Latte (100 cal, 0.5g fat, 14g carb, 3g fiber, 14g protein), 16 oz H2O
Stretch- spine stretches
Totals: 1174 calories; 89 carbs; 28g dietary fiber; 46g fat; 117.5g protein (MNR 30-21-49)

Score!!  I made it successfully thru this first 4 days … and I am rewarding myself with a pair of new yoga pants!  WHOOHOO!

I really can’t seem to get out of bed before 7am!   I keep thinking to myself, “Why is this a problem? You used to be at work at 4am 5 days a week!   Then it occurs to me … I haven’t worked outside the house in almost 6 years!  I am not that same (sleep deprived … thus exhausted and very grumpy) person. I like and need my sleep.  I also like to stay up past 9pm (when all my kids are usually settled).  So, I am going to have to adjust my nighttime routine to account for this reality AND get to my workouts on schedule.

Today was a little out of whack.  My homes-schooled teen wanted to go to the gym with me.  So, I waited on him almost an hour to get ready.  Then, once at the gym, he “helped me workout for a while so I didn’t have time to do cardio before my childcare for my 3-year-old was over.  Then we stopped by a thrift store we heard had great deals on board shorts … they have amazing deals on all kinds of surf and beach wear!  We were there for almost 2 hours, hence the stop at McDonalds for Meal 3 (yet, I think I did quite well there).  Then, once we were home we had to hand out, try on and wash all the booty (we must have gotten about 1K worth of clothes for just over $150) … so I forgot to eat Meal 4 until the last minute.  Since I still needed to do Abs & Aerobics and I was doing fine on calories, I decided to jettison Meal 6 and opt for an 8:00pm Meal 5 dinner.

I am so proud of myself for making the needed adjustments and pushing forward.  Today in one of my daily reading books was the following:
 

I am told that the automatic pilot in an airplane does not work by locking onto course and sticking to it.  Instead it steers back and forth over the path of an assigned course and makes the necessary corrections when it senses that it has strayed.
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In reality, the autopilot is on course only 5% or 10% of the time.  The other 90% or 95% of the time it is off course and correcting for its deviation.
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I, too, must make continuous adjustments.  I am much more willing to do so today because I have stopped expecting myself to be perfectly on course.  I am bound to make plenty of mistakes, but . . . I am learning to accept mistakes as an inevitable part of the adventure of living.
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Today’s Reminder
I can learn to steer the course [God] sets by relying on a process of trial and error that includes a willingness to continually make adjustments.
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€˜A person who makes no mistakes usually does not make anything’

<u />Meal 1 … 7:30am Medifast Pudding X 2 (220 cal, 2g fat, 30g carb, 8g fiber, 28g protein), small banana (90 cal, .25 fat, 23 carb, 2g fiber, 1 protein), 8 oz green tea, 16oz H2O
Training -  chest press machine (25/15, 25/15, 32.5/15); seated row (25/15, 32.5/15, 40/15); Arnold presses (10/15, 10/11, 5/4, 5/15); cable curls (25/15, 40/15, 40/7); tri press-down (25/15, 40/15, 55/15); squats (55/15, 65/15, 75/15); Good Mornings (45/15, 55/15, 50/8); toe presses (25/15, 40/15, 40/15)
Meal 2 - 11:00am Medifast Shake (100 cal, 0.5g fat, 13g carb, 3g fiber, 14g protein), 16 oz H2O
Meal 3 … 2:00pm McDonald’s Grilled Chicken Bacon Salad (260 cal, 9g fat, 12 carb, 3 fiber, 33g protein),  decaf coffee w/ 2 oz 2% milk (30 cal, 1.25g fat, 3g carb, 0 fiber, 1g protein), 16 oz H20
Meal 4 … 5:00 Smoothie made from Medifast Shake (90 cal, .5g fat, 13g carb, 3g fiber, 11g protein), small banana (90 cal, .25 fat, 23 carb, 2g fiber, 1 protein) & ½ c frozen strawberries (23 cal, 0 fat, 6 carb, 1.5 fiber, 0.5 protein), 36oz Cranberry Water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein)
Aerobics 30 min. walk (5 warm up, 20 HIIT, 5 cool down)
Abs … Slim & 6-Pack DVD (10min)
Meal 5 … 8:00 5oz Seasoned Tuna Steak (140 cal, 0.5g fat, 8g carb, 2g fiber, 26g protein) on mixed green salad (35 cal, 0g fat, 8g carb, 2g fiber, 1g protein), 36oz Cranberry Water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein), w/ 1tbs Psyllium Husks (15 cal, 0 fat, 4.5g carb, 4.5g fiber, 0 protein)
Totals: 128oz “Water    1143 calories; 146g carbs; 29g dietary fiber; 14g fat; 116g protein
(MNR 49-11-40)

I really, really felt sore this morning … in a good way.  The very little time I have spent in the gym/running/hiking since moving here in July 2006 has never produced this confirmation of hard work.  Really, I think I’d forgotten how good it can feel to be sore … and I am glad to know that you know what I’m talking about.
 
I didn’t get up earlier than Monday (still rolled out of the bed at 7:30), but I think that is OK.  I may have to be a bit more realistic about how many lifestyle changes I should make at one time.  Plus, I have read that you need adequate sleep to lose weight.  Am I just justifying bad behavior?  Maybe!  And, it has been a beautiful day! 

I was a bit low on my calories today … I think that’s because my fat intake was (unintentionally) very low.  Glad I had the snack … no wonder I was craving cheese.   I will work on getting more Omega-3s in tomorrow.

Day 3 … Wednesday, February 28, 2007
Meal 1 … 7:30am Medifast Shake (100 cal, 0.5g fat, 13g carb, 3g fiber, 14g protein), Medifast Oatmeal (110 cal, 1.5g fat, 16g carb, 5g fiber, 11g protein), 8 oz green tea, 16oz H2O
Meal 2 - 11:15am Medifast Shake (100 cal, 0.5g fat, 13g carb, 3g fiber, 14g protein), 16 oz H2O

Aerobics 9:30am 25min recumbent bike LIIT (Resistance 6/7/8 … 4+ miles)
Pilates 10:00am 1 hour class (I am feeling a bit sore today … I’m really starting to feel relaxed in neutral and getting a good mind/muscle connection.  My hamstrings were real tight.)

Meal 3 … 1:30 Medifast Bar (150 cal, 3.5g fat, 22 carb, 4 fiber, 11g protein),  32 oz Cran water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein)
Meal 4 … 4:30  Medifast Chicken & Rice Soup (100 cal, 1g fat, 13g carb, 3g fiber, 10g protein), forgot to drink my H20
Snack … 1stick String Cheese (70 cal, 4g fat, 0 carb, 8g protein), 4 Keebler crackers (64 cal, 1g fat, 7g carb, 0 fiber, 1g protein), 16oz Cran water (12.5 cal, 0 fat, 3 carb, 0 fiber, 0 protein)
Meal 5 … 6:45 4 oz Turkey Cutlet (120 cal, 0.5 fat, 0 carb, 28g protein) saut©ed with minced garlic, ½ c tomato chutney (50 cal, 0g fat, 11g carb, 1g fiber, 2g protein), ½ serving shelled edamame (55 cal,  0g fat, 4 carb, 2g fiber, 5g protein), 36oz Cranberry Water (25 cal, 0 fat, 6 carb, 0 fiber, 0 protein) w/ 1tbs Psyllium Husks (15 cal, 0 fat, 4.5g carb, 4.5g fiber, 0 protein), 1 cup mixed green salad (35 cal, 0g fat, 8g carb, 2g fiber, 1g protein)
Stretch- 15min DVD (total body)
Meal 6 … 9:00  Medifast Chai Latte (100 cal, 0.5g fat, 14g carb, 3g fiber, 14g protein), 16 oz H2O

Totals: 1119 calories; 140.5g carbs; 29.5g dietary fiber; 13g fat; 119g protein (MNR 47-10-43)