Liza's Week 2

MONDAY: August 11

Food:

11:30A: Coffee, Skim milk, 3 tsp sugar

1:30P: 1 cup rice with scrambled eggs

3:30P: Green tea with stevia

4:45P: Chili’s grilled chicken salad

5:00P: Green tea with stevia

8:00P: 2 Crunchy tacos

12:00A: 1 hardboiled egg; 1 cup beef, broccoli, rice; peppermint tea with stevia

Exercise: 10:00pm

1 set 8 reps 15lbs/2 sets 10 reps 10 lbs:

hammer curls

preacher curls

military press

Arnold Press

Triceps overhead press (10lb all sets)

80 lb pull downs (3 sets 6 reps)

60 lb seated rows (3 sets 6 reps)

HIIT: 10 intervals/25 minutes:

1:30 mins=7.2 mph

1 min= 4 mph

17 minute cool down

3.6 miles

298 calories

Tuesday: August 12

Food:

Coffee, skim milk, 3 tsp sugar

1 hard boiled egg

stir fry with 1 cup rice

1 hardboiled egg

green tea with stevia

handful of potato chips

1 medium banana

2 tsp of almond butter

Exercise: 10:00pm

Treadmill:

45 minutes

3.8 mph

188 calories

2.95 miles

Wednesday: August 13

Food:

11:00am: coffee with skim milk 3tsp sugar

12:30pm: small chicken leg (from a rotisserie chicken)

1:45-5:00pm: bites of Garden of Life Super Green food bar

5:00pm: ½ Chick Fil A Chicken Salad Sandwich

7:00-9:00pm: more bites of Super Green food bar

3 tortilla chips to taste homemade salsa

10:30pm: banana

Exercise: 11:00 pm

Strength train: 3 sets, 10-12 reps, 10 lbs

Biceps curls

Hammer curls

Triceps overhead press

Military press

Arnold press

1 set lateral shoulder raises

Pull downs:

60 lbs, 2 sets, 7 reps

80 lbs, 1 set, 6 reps

seated rows: 60 lbs 3 sets, 6 reps

Treadmill: 20 minutes

4.0 mph

1.44 miles

100 calories

Thursday: August 14

Food:

11:00-12:00pm: ½ cup coffee with milk 2 tsp of sugar

1 cup Dandy blend with stevia

1:40pm: ½ Chick Fil A Chicken salad sandwich

4:00pm: rice and veggie stirfry

5-10 tortilla chips

11:00pm: 2 cups ravioli with ground chicken

peppermint tea with stevia

no exercise

Friday: August 15

Food:

11:00-12:00PM: ½ cup coffee with milk and 2 tsp of sugar

1 cup Dandy blend with ½ tsp raw honey

2:00pm: 2 fried eggs in virgin coconut oil, dulse, pepper, onion powder

3:30pm: ½ veggie naked burrito from Qdoba—guacamole, blackbeans, corn, salsa, pico de gallo, lettuce, peppers, onions

8:00PM: the other ½ of naked veggie burrito

12:00AM: whey protein (110 calories, 25 g protein, 0g fat)

Brussels sprouts in virgin coconut oil

Exercise:

Strength training: 2 sets, 12 reps, 10 lbs

Biceps (2 angles)

Triceps overhead

Military

Arnold

Lateral

Pulldowns: 80 lbs, 2 sets, 6 reps

Seated rows: 50 lbs, 2 sets, 8 reps

2 sets 20-24 situps decline bench

1 pullup with 65 lb assist

Treadmill: Test day!

12 minutes: 1.4 miles J

1.94 miles

244 calories

Saturday: August 16

Food:

8:30AM: 2 Scoops whey protein in water

(200 calories, 4 g fat, 36 g protein, 6 g carb)

9:00am: coffee, 4 tsp sugar

1:00pm: handful tortilla chips

2:00pm: ground beef broccoli onions

16 oz iced coffee with 6 raw sugars and half and half

5:00-6:00pm: 10 tortilla chips

9:00pm: 1 crunchy taco

12:10AM: Whey protein

peppermint tea with stevia

Exercise:

Strength train:

80 lb assist pullup: 3 sets, 4-6, reps

Pulldowns: 3 sets, 6 reps, 80 lbs

100 lbs=1 rep max on pull downs

HIIT

Treadmill: 7 intervals

1:30minutes: 7.3 mph

1:30minutes: 4.2 mph

cool down

3.47 miles

284 calories

Sunday: August 17, 2008

Free Day!

120.2 lbs! J

1 scoop protein with stevia

coffee with 3 tsp sugar

veggie nachos at La Bamba (600 calories)

4 sips of Sierra Mist

Cheese and tomato melt sandwich

Iced tea with unsweetened raspberry

Bowl of watermelon chunks

Cold peppermint tea with stevia

1 oz natural cheetos

1 fresh corn on cob

No exercise