Liza's Week 1 Weekend info
I didn't get to post this what with work and Olympic watching, etc, so I just wanted to post my Saturday info so as to finish off my first week, and then continue through as a Sunday through Saturday week in my goal setting.
SATURDAY:
Work from 1030-715
Coffee--skim milk with 4 sugars
3pm: Chick Fil A Chicken Salad Sandwich: 350 calories/15 g fat/ 32 g carb/20 g protein
8pm: 2 hardboiled eggs (organic, of course) with a little side salad from chick fil a that I didn't have time to eat while at work
1030pm: workout
10 lbs dumbbells: 3 sets, 10 reps of:
biceps curls/modified preacher curls
triceps overhead press
Arnold press
military press
lat pull downs (I increased the weight for my 2nd and 3rd set from 60 lbs to 70 lbs)
seated rows (50 lbs)
3 sets of 20 situps on a decline bench
1 set of 10 reps of a modified squat that I wanted to try using a bar and one foot on the floor, the other hooked behind me on a bench. it was awkward, which is why I just squatted the bar without weights, but I think it may be an exercise I can incorporate. Otherwise, I will just do regular squats.
Interval training: around 20 minutes
1 min work/1:30 rest=7.2 mph/4 mph (7 intervals)
walk to cool down
3 miles; 250 calories
12AM: Jay Robb Vanilla Whey protein shake in water
1 cup rice; 1 scoop beef, broccoli, onion stirfry (with 1 tsp of virgin coconut oil)
2AM: Sleep
SUNDAY: Free Day!!
9-530: Work
Coffee--skim milk 3 sugars
10am and then 1:30 pm: had leftover rice with beef broccoli onion stirfry for breakfast/lunch (I ate out of a quart sized Pyrex container all day)
6:45: Chili's for dinner!
Chips, salsa, Queso: my portion: 530 calories/ 45 g fat/ 15 g carb / 19 g protein
Chicken Quesadilla explosion (dressing on side): i only had the cheese wedges, saved the salad portion for Monday. otherwise, the salad with the works is a whopping:
850 calories
45 g fat
60 g carb
56 g protein
Definitely huge as one meal, which is why I always think of it as 2-3 meals. Then it just becomes a chargrilled chicken salad :)
Considering my opportunity for a free day, I didn't even consume 1600 calories.
SATURDAY:
Work from 1030-715
Coffee--skim milk with 4 sugars
3pm: Chick Fil A Chicken Salad Sandwich: 350 calories/15 g fat/ 32 g carb/20 g protein
8pm: 2 hardboiled eggs (organic, of course) with a little side salad from chick fil a that I didn't have time to eat while at work
1030pm: workout
10 lbs dumbbells: 3 sets, 10 reps of:
biceps curls/modified preacher curls
triceps overhead press
Arnold press
military press
lat pull downs (I increased the weight for my 2nd and 3rd set from 60 lbs to 70 lbs)
seated rows (50 lbs)
3 sets of 20 situps on a decline bench
1 set of 10 reps of a modified squat that I wanted to try using a bar and one foot on the floor, the other hooked behind me on a bench. it was awkward, which is why I just squatted the bar without weights, but I think it may be an exercise I can incorporate. Otherwise, I will just do regular squats.
Interval training: around 20 minutes
1 min work/1:30 rest=7.2 mph/4 mph (7 intervals)
walk to cool down
3 miles; 250 calories
12AM: Jay Robb Vanilla Whey protein shake in water
1 cup rice; 1 scoop beef, broccoli, onion stirfry (with 1 tsp of virgin coconut oil)
2AM: Sleep
SUNDAY: Free Day!!
9-530: Work
Coffee--skim milk 3 sugars
10am and then 1:30 pm: had leftover rice with beef broccoli onion stirfry for breakfast/lunch (I ate out of a quart sized Pyrex container all day)
6:45: Chili's for dinner!
Chips, salsa, Queso: my portion: 530 calories/ 45 g fat/ 15 g carb / 19 g protein
Chicken Quesadilla explosion (dressing on side): i only had the cheese wedges, saved the salad portion for Monday. otherwise, the salad with the works is a whopping:
850 calories
45 g fat
60 g carb
56 g protein
Definitely huge as one meal, which is why I always think of it as 2-3 meals. Then it just becomes a chargrilled chicken salad :)
Considering my opportunity for a free day, I didn't even consume 1600 calories.
posted by L at
2:36 PM
3 Comments:
Good job Liza! Hehe Keep it up!!!
Wow, that's great that you're calorie counting! If that works for you, then awesome! Just shows your discipline. I don't know if I can do that consistently. Have a tough enough time with my portion control. And you're even taking measurements! Can't wait to see those numbers after this is done.
yeah, keeping track of at least the calorie and fat g info of food has been a subconscious habit since my college days; writing it down was my obstacle. but, i've been able to incorporate it into my planner, so it all works out! (of course, the BETTER thing would be eating things that don't have a label, since that implies whole foods versus processed/prepackaged foods)
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