The I Love Carbs Blog

I’ve added supplements to the mix, and I’m feeling stronger in my lifts and having more energy when I do intense cardio training.  I’ve lost a couple lbs. in 3 days and my calorie intake is higher than when I started keeping track of my meals in my Meal Journal.  I was consuming about 13-1400 calories when I started.  Now, since the I’ve added the supplements, I’m consuming about 18-1900 cals a day.  My carbs have been higher as well.  *got to make sure that I’m eating clean carbs*  I leave for Cycling Nationals next week ,for my daughter.  I’ll be away from the gym for over two weeks!  Not sure what I’ll do???  Lots of hiking for cardio, but hopefully the ski resort will have a nice gym.

Any comments or suggestions on workout routines, that don’t require weights, will be much appreciated.

Day 42-  Meal Journal

M1- (2 capsules Jetfuel), 1 coffee with cream and sugar, 1 whole wheat bagel, 3 egg whites, skim milk w/ 1 scoop whey

M2- 1 banana, 6 oz. skim milk w/ 1-1/2 scoops whey

M3- 5 oz. grilled chicken breast on 1/2 a bun

M4- (1 capsule Jetfuel) 1 c. plain Cheerios, 4 oz. skim milk—>>>WHY DID I EAT CHEERIOS???

M5- 3 oz. baked salmon, 1/3 c. brown rice, 1/4 avocado, 5 oz. grape juice

M6- POST WORKOUT- 2 egg whites, 1/2 everything bagel, 2 slices (1 oz) lean ham, 5 oz. skim milk + creatine, glutamine, bcaa.

I worked out back and abs tonight.  I went heavier on all the exercises and felt awesome.  Until I did abs, and felt like I wanted to throw up afterwards.  My husband would have been proud of that

I ran out of time today.  With a household that has four different training schedules, you learn to compromise a bit.  I did, however, get a good 45 minutes of good cardio in tonight.  I did 30 minutes of HIIT on the Stair climber, then 15 minutes on the treadmill at a steady 3 mph pace at a 9% incline.

*side note*

I was talking to my mom today.  She’s only 58 years young, and has been diagnosed with type 2 diabetes, high blood pressure, and high cholesterol.  She’s the kind of person that does for others and never takes the time for herself.  Her doctor has prescibed meds for her to keep this under control.  I go to my daughter’s cycling races and see men and women older than her, and they’re out there kicking butt, and living a healthy, active life.  They’re grandchildren are probably on the sidelines cheering them on.  That’s awesome to me.  I want to be that person.  To be there mixing it up with my grandchildren someday, and they will look at me in awe.  Heck, I want to be that person for my daughters!  I feel that by living a healthy lifestyle, and not necessarily "preaching" it to others, they learn from your actions.  (Although, some people just need a swift kick in the butt to get them going!) People aren’t very motivated when you tell them they need to exercise.  They’ve got to want it.  Then they’ll ask for your advice, and that’s when you rejoice, and dish it out.  I’m very proud of my family, and for the choices they make, whether it’s the kind of food they eat, or the training they do.  As parents, friends, or companions, you’re actions speak louder than words.  And your enthusiasm and dedication will be contagious to others.  Stay positive and uplifting and others will soon join you.

Keep training hard everyone!

Day 41- Meal Journal

M1- 5 oz. skim milk + 1 scoop whey, (2 capsules) Jetfuel, 2 egg whites, 1- 1/2 whole wheat toast.

*coffee w/ cream and sugar

M2- 1/2 c. brown rice, 5 oz. grilled chicken, coffee w/ cream and sugar.

M3- 1 kashi bar, 6 oz. skim milk + 2 scoops whey, 1 T, natural pb.

M4- 1/3 c. cottage cheese

M5- 5 oz. baked salmon, 1-1/2 c. mixed greens, 1/4 avocado, 2 T. honey dijon dressing.

M6- POST WORKOUT- 5 oz. skim milk, 1 scoop whey, + creatine, glutamine, bcaa.

This was the second day of taking Jetfuel and it felt good.  I took it yesterday on an empty stomach and tried doing abs.  Nope…felt like crap.  So, today, I took it with meal 1 and had all the energy, without the stomach weirdness.  It’s hard to describe, I didn’t feel nauseous, just not normal?  I felt stronger in my lifts.  I think tomorrow I will go heavier.  My bench presses felt good, and I could have put some more weight on the bar.  I took photos so I can keep track of the progress-perhaps I’ll post them later. 

Chest Workout.

I started with flat bench presses, 5 sets, 10-12 reps.  Incline DB presses, 4 sets, 12 reps.  Pec Dec, 4 sets, 10 reps.  Assisted dips, 4 sets, 12 reps.  Ended it with 30 minutes on the treadmill at 3.4 mph 9% incline.

I’ve have a nagging headache, kind of behind the ears?!  But, I’m scared to say…it may be my wisdom teeth.  I still have all four of them.  Oh crap….that really would not be fun!  Hopefully it’s just a headache.  I can’t imagine not being able to go to the gym!

Day 40- Meal Journal

M1- (2 capsules Jetfuel) 3 egg whites, 1/3 c. oats, 1/3 c. blueberries, 1/2 banana, 1 T. honey, 1/2 tsp. cinnamon

*coffee w/ cream and suger

M2- 1 c. whole wheat pasta, 1/2 c. organic marinara, 1 veggie burger

M3- POST WORKOUT MEAL- 5 oz. skim milk, 1 scoop whey, (creatine, glutamine, bcaa)-1/2 everything bagel, 3 egg whites.

M4- 6 oz. grilled chicken

M5- 1 scoop whey, 5 oz. skim milk.

I’ve got to watch my carb intake-it’s starting to sneak up on me.

I’ve decided along with my workouts to take creatine and glutamine after my workouts.  I’ve also started taking Jetfuel.  I had a tremendous amount of engery even after cardio and lifting.  I did however, crash at 10:30pm. and had more sleep then I’ve had in awhile-it felt niiiice! 

I started with cardio.  30 minutes on the treadmill, 3.4 speed at 9% incline.  Legs consisted of leg extensions 4sets, 12 reps.  Squats on the Smith machine, 4sets, 12 reps.  Stiff legged dead lifts, 4sets, 10-12 reps.  Leg curls, 4 sets, 10 reps.  Standing calf raises-Smith machine, 5 sets, 15 reps.  Seated calf raises, 4 sets, 12 reps. 

Day 39- Meal Journal

2 capsules Jetfuel, 2 bottles water.

M1- 1/2 everything bagel, 2 egg whites, 1 coffee w/ cream and sugar.

M2- 1 whole grain oat bread, 1 T. natural pb, 1/2 apple.

M3- 1/3 c. oats, 4 oz. skim milk, 1/3 c. blueberries, 1/2 banana, 2 egg whites, 1 T. honey, 1/2 tsp. cinnamon.

M4- POST WORKOUT- 1 scoop whey, 5 oz. skim milk, post workout mix—->(creatine, glutamine, bcaa.)

M5- 3 egg whites, 1 whole wheat toast.

I don’t know how my hubby does it.  He wakes up bright and early and goes to lift.  I tried to do that on Monday and Tuesday, not quite as early as he does, but 9am is early enough for me.  I see the benefits from it.  But after a long day, I just need to vent, and that’s when I have my time at night in the gym.   Tonight I did chest, abs, and cardio. 

I started with a warm up set, flat bench presses, 4 sets of 12.  Incline DB presses, 4 sets of 12.  Pec deck, 4 sets of 10.  Dips, 4 sets of 12.  Cable cross overs, 4 sets of 10.

I did 4 sets each, 25 reps of abs (crunches) on the stability ball, reverse crunch, and hyper extensions—need to work on my lower back.

I did a steady 35 minutes on the treadmill at 3.0 13% incline.  My legs were still a bit stiff from leg day, and needed to loosen them. 

Day 35- Meal Journal

M1- 2 egg whites, 1 whole wheat bagel, 1 coffee with cream and sugar. 

M2- 8 oz. skim milk with 1-1/2 scoops whey

M3- 1 peach, whole wheat burrito (turkey, 1/4 avocado, 2 T. reduced fat sour cream, whole wheat tortilla)

M4- 1 whole wheat toast, 2 tsp. natural pb, 5 oz. skim milk with 1-1/2 scoops whey.

M5- POST WORKOUT- egg white omlette ( 2 egg whites, 2 oz. shredded roasted chicken, 2 oz. fresh spinach, 2 oz. baked sweet potato)

 I had a great shoulder workout today.  I started off doing 30 minutes of cardio on the treadmill at a 10% incline, speed was 3.3.  It was terribly hot in there, they had fans going, but in Florida, an A/C is definately needed! I had to use a different gym, not the one I’m a member at

I did dumbbell presses, side laterals, cable upright rows (loved using the cable, I usually use the bar) bent over laterals.  4 sets each, 12 reps.

My diet has been good, I need to cut back on my calories.  Lately, my calories are creeping up.  I’m feeling hungrier, so I think my portions are slightly bigger.  I’ve put in about 200 more calories—why did I do that?

Day 34- Meal Journal.

M1- 1/2 c. oats, 1/3 c. fresh blueberries, 1/2 banana, 1 T. honey, 1 coffee w/ cream and sugar.

M2- POST WORKOUT- orange protein shake (5 oz. oj, 1/3 c. strawberries, 3 scoops protein- 112g protein)

M3- 1/2 c. lean ground turkey breast, 1/2 baked sweet potato.

M4- 1 veggie burger

M5- 1/2 banana w/ 2 tsp. natural pb.

M6- 1 c. turkey chili, 9 oz. pb & banana protein shake w/ 2 scoops whey.

I took 3 days off!  Man, it felt great to go to the gym today.   I went and did my cardio in the a.m.  I did circuit training for 30 min on the treadmill, 15 min. on the stair climber, and 20 min on the bike.  I’m not used to starting my workouts so early, but I’m trying to slip in more cardio.  Tonight I did legs.  I started with leg extensions, warm up set then 4 sets of 12.  Leg curls, 4 sets of 12.  Squats on the Smith machine, 4 sets of 12. Standing calf raises, 5 sets of 15.  Stiff legged dead lifts 4 sets of 12.  Seated calf raises 4 sets of 12.  I finished it off with 20 minutes of cardio on the tread mill, speed 3.3 at a 13% incline.   I have to walk down 3 flights of stairs to leave the gym, that’s never fun to do after leg day.

My diet was not so good this weekend, but not terrible.  I ate too many carbs and not a lot of good proteins.  But I’m feeling back on track.   Oh yeah!

Day 33- Meal Journal 6/18/07

M1- 1/2 c. oats with 1/4 fresh blueberries, 1/2 banana, cinnimon, and 1T. honey, 1 coffee with cream and sugar.

M2- 16 oz. protein shake (orange juice, strawberries, 1/4 banana, 46g. protein power)

M3- tuna with 6 Kashi crackers

M4- peanut butter banana shake ( 2 scoops whey, 1 banana, 1 T. honey, 8 oz. skim milk, 1 T. natural pb )

M5- 1/2 c. ground turkey breast, 1/4 c. black beans, 1/4 of a baked sweet potato.

M6- POST WORKOUT- 1/2 c. ground turkey breast, 1/4 avocado.

I hit it pretty hard this week, and my body is feelin’ it.  I took yesterday off and decided to take today off as well.  Got to listen to my body, and it’s telling me to chill.  This will allow me to get on track and re-evaluate my workout routine and diet.  Have a great weekend everyone.  Keep training hard!

Well, I’ve concluded that my workouts need a change.  Which is good.  I think I’m currently getting bored with what I’ve been doing.  I’ve stuck to the same routine for almost a month and I feel like I’m going nowhere fast.  Tonight I did shoulders and tried doing side laterals and upright rows on the cables.  It felt good, although I need to really focus on my form. 

seated dumbell press- 1 warm up set, 4 sets-10 reps.

side laterals- 4 sets-10reps.

upright rows- 4 sets-10 reps.

bent over laterals- 4 sets- 10reps.

abs on the stability ball.

My diet has slowly been increasing in calories.  It’s all been clean, well, not all.  I think my husband ratted me out the other day and said on his blog I ate 2 slices of pizza –opps.  Although, it was a veggie pizza with ham and no cheese. 

Day 28- Meal Journal.

M1- 3 egg whites, 1 whole wheat bagel, 2 coffees w/ cream and sugar.

M2- 4 oz. grilled chicken breast, 1/2 c. grilled zucchini, 1/2 c. tomato soup.

M3- Protein shake (1-1/2 scoops whey, 2 T. honey, 1 T. natural PB, 1/2 banana, 8 oz. skim milk)

M4- 5 oz. roasted chicken breast, 1/2 c. grilled zucchini.

M5- POST WORKOUT- egg white omlette ( 3 egg whites, 3 oz. chicken, 1/2 c. fresh spinach)

1 glass of red wine

I had legs on my schedule today.  I wanted to go in and hit it hard.  I felt good, but was distracted by this impressive lady there.  She looked like a fitness competitor and I was just astonished by her physique.  I admired her while she worked out arms and thought—that’s what I want to become.   I noticed her workout, and it’s not nearly as complicated as I thought.  (I don’t mean to offend anyone with that comment) I’ve been working out for a while, but it’s been about maintaining my weight.  I’m just now feeling serious about this, and setting goals for myself.  I want to push myself further.  But, in my mind, I thought these ladies have got to train for hours on end to look that way.  And I’ve concluded, it’s mainly diet.  To be able to manipulate your diet is the main key.  Of course workingout is important.  But I’m just not at that place where I have the nutrition down.  I love food. Not just the flavor of it, but the texture and balance of it all together.  Cooking is one of my passions, and if I can just incorpporate that into a diet that I can become lean, that would be so awesome.  The past two days have been okay.  I know that I’ve consumed too many carbs, and not enough protein.  I had a cheat night last night, and went to a sushi bar.  I had 4 pieces of sushi, and ordered seared tuna for my dinner.  Not bad, but not so good either.  I blew it away by having two New Castles with my dinner.  Here’s my diet for today.

Day 24 - Meal Journal 6/9/07

M1- 1 whole wheat bagel, 2 egg whites, 2 coffees w/ cream and sugar.

M2- 3 oz. ahi tuna

M3- POST WORKOUT - omlette (1 whole egg+1 egg white, 3 slices lean ham, onions, 1 c. raw spinach) 1/4 avocado.

M4- 5 oz. baked salmon, 1/2 sweet potato, 3 oz. steamed broccoli.

M5- 3 oz. salmon, 6 oz. skim milk.

Fat 34%, Protein 33%, Carbs 33%

Calories from fat 429, Caleries from Carbs 420, Caleries from Protein 414.

Over all my day looks very even, not what I should be consuming though.  Carbs are still too high.  I consumed approximately 1300 cals today-give or take.