BFL Journal C2W8D7

Thoughts: I love the workout free day. I really needed the rest. My most strenuous activity today will be walking around the Forever 21 storeat the Mall at Millenia in an attempt to find a replacement for one of the tops I picked up on October 2. It looked great in the dressing room, but as soon as I got home and tried it on again, I decided that it made me look like a pregnant teenager with 50″ hips and had to go.

It’s also time to cook that big slab o’ beef that’s been sitting in the fridge these past few days. I’ve gotten so out of the habit of cooking red meat that I’m not quite sure what to do with it. I used a recipe for pepper crusted eye of round with raspberry cabernet glaze a while back that I kind of liked, so that might be the special of the day at Chez Maggie.

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Nutrition (1300-1400 calorie low day)
1: Strawberry crepes
2: Chopped BBQ chicken salad
3: Chopped BBQ chicken salad
4: Strawberry raisin bar
5: Pepper-crusted steak with raspberry cabernet glaze, garlic spaghetti squash, and Breyer’s SF/LF ice cream
6: Chocolate cheese w/ bubble tea

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten and deficit for yesterday = 1592 / -327 (target -337)
Water: 10 cups
Ratios: 34% carb / 31% protein /35% fat

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Workout:
None

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The Awful Truth:
1. My high day really wasn’t quite high enough. 🙁

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Brownie Points:
1. Re-read my goals and re-committed to having a kick butt final 4 weeks.

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Short-term Goals:
1. Clean the kitchen.
2. Finish up entries for the Life’s Odyssey Challenge.

BFL Journal C2W8D6

Thoughts: I woke up this morning feeling burned out, tired, and most definitely not raring to go to the fitness center to do cardio. Yesterday I had my regular BFL lower body workout, but I also added 300 crunches and 5 miles of treadmill time, about half of which was walking at 4 mph and the rest at varying running paces from 5 mph up to 7.5 mph.

I know, I know…I’m not supposed to do that much cardio on the BFL plan. It could stunt my muscle gains and hinder my body’s repair efforts. Trust me, I don’t plan on making it a habit.

Normally I wouldn’t even consider it, but I was determined to win at least ONE of the internal challenges for the week in the eDiets Life’s Odyssey challenge, and I’d fallen short on the step and weight training rep challenges already, so I figured I’d give the distance challenge a try. 🙄

Today I’m not precisely sore, but my legs are noticeably dragging. I put off cardio as long as I could and even toyed with the idea of doing it tomorrow instead, but DRAT…tomorrow is my two mile time trial day, so off I went to visit the squeaky, no-number-pad-for-quick-speed-changes treadmill at the fitness center at around 10:30 am.

This challenge would be so much easier if I weren’t such a competitive geek.

I certainly “paid” for my ice cream crepe breakfast this morning. 😉 I am DONE with the workouts for the day. No extras, not even a level 2 ball pilates DVD. DONE. I’m going to cook, clean, wash another load of gym clothes, and sing some karaoke tonight, and that is IT.

Me=Tired

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Nutrition (1800-2000 calorie high/FREE day)
1: Whey crepe and low fat ice cream wraps
2: 3×1 spinach omelette with 1/2 c. ice cream
3: Cottage cheese and spiced apples
4: Pepper-crusted steak with raspberry cabernet glaze, garlic spaghetti squash, and WW toast (Chinese milk tea with tapioca pearls)
5: Asian beef stir fry with WW noodles and spaghetti squash
6: Dinner with friends or cottage cheese with strawberries

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten and deficit for yesterday = 1500 / -915 (target -337)
Water: 12 cups
Ratios: 40% carb / 40% protein /20% fat

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Workout:
10:30 am HIIT cardio–treadmill run
Warm up- 4 mph / 5% incline / 7 minutes
HIIT – 4.5, 6, 7, and 8 mph / 0% incline / 4 sets
Max – 9 mph / 0% incline / 1 minute
Cooldown – 4.0 mph / 0% incline / 2 minutes

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The Awful Truth:
1. Ate two mini-packets of malted milk Whoppers yesterday (6 pieces). I really enjoyed them, too. 😉

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Brownie Points:
1. 100% workout attendance!
2. Managed to end the day yesterday with a huge deficit: -915 calories.
3. Didn’t quit halfway through cardio this morning despite great temptation.

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Short-term Goals:
1. Do a full apartment cleaning.
2. Organize my closet.
3. Break down boxes in the living room.

BFL Journal C2W8D5

Thoughts: BFL continues to go well, but my blog is apparently being hit by some tacky online poker site’s spambot that leaves a random wise quote in the comments area of each of my posts and adds a URL back to the poker page. Grrr…

I’ve had to change my comments settings to require approval for comments now, which is annoying all around.

I’m going to check the WordPress.org site tonight for any information on banning this punk.

Update: After a bit of rooting around at the WordPress homepage, I located a link to the very nice WP Blacklist plug-in (v. 2.61) that will automatically delete comments from spambots based on URL, email address, keywords and/or IP addresses. If anyone out there is running WordPress for their blog and is having problems with a comment spambot, try installing this plug-in:
http://sm.farook.org/files/WPBlacklist261.zip

Getting back to BFL, I just got the new 2005 EAS Challenge packet the other day in the mail. I almost threw it away because it came in a half-sized red envelope instead of the big 9″x12″ packets that they’ve been using for the past few years. I thought it was just another special offer ad from EAS, not an actual challenge entry packet. I guess EAS is cutting costs some more. 😛

Oh well, it will save me some postage when I submit it.

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Nutrition (1200-1400 calorie low day)
1: 3×1 Veggie omelette and nectarine w/Creastack and Designer Whey
2: Chinese tuna salad with apple
3: Strawberry banana muffin
4: Cottage cheese, strawberries, and SF chocolate syrup
5: Oatmeal tuna spinach salad with apple
6: Cottage cheese, strawberries, and All-bran

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1/2 serving GNC Creastack

Calories eaten and deficit for yesterday = 1225 / -892 (target -337)
Water: 11 cups
Ratios: 46% carb / 40% protein /14% fat

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Workout:
8:00 am LBWO
8:50 am steady-state run – 5.2 mph / 15 min
3 pm 1 mile walk – 4 mph / 15 min.
8:00 pm eDiets OARS challenge workout ~30 minutes

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The Awful Truth:
1. Passed on the NYC ballet tape. LOL. I’m not going to put those on the workout plan anymore. I’m batting 0 for 5 this week.

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Brownie Points:
1. Great LBWO this morning.
2. Did 240 crunches without hitting muscle failure.
3. Am kind of enjoying my moderate pace runs now. How odd.

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Short-term Goals:
1. Finish up cleaning during lunch.
2. Plan out weekend activities.
3. Cut out Halloween costume tonight.

BFL Journal C2W8D4

Thoughts: I am a bit bummed out this morning. It turns out that Devaney’s only does karaoke on Saturday nights and the FIRST Wednesday of the month, so last night turned out to be a regular old sports bar night with the Sox/Yankees game playing on almost every TV set in the room. I still had a good time catching up with my friends from high school, but I was denied my karaoke fix. It’s a good thing I’m doing it again on Saturday night. I just hope that Saturday’s location is still legit. I haven’t been to that bar in over 2 years I think, and I have no idea if it even still exists.

I was a bit distressed to learn that one of my high school friends has been “juicing” for the entire month of October after giving up on the Zone diet last month. She doesn’t work out at all, and as far as I can tell probably takes in much less than the 1200 calories set as the lower daily limit for women. There’s so much information on healthy eating and fitness out there–why do people still fall for such New Age hooey?

Anyhow, I stayed out way too late talking to Susan and Heather (the only non-male friends I have from high school still living in the area), and didn’t crawl into bed until 2 am, which of course led to my sleeping in until 8:30 this morning, missing tai chi (again), and barely getting cardio finished in time. I did try a different machine this morning just because the thought of running on inadequate sleep was not at all appealing. The Lifestep machine was a challenge, but I don’t think I will use it too often. My quads were completely jacked when I hopped off at the end of 20 minutes, and while that might be a nice thing for a pre-photo workout, I’m not too keen on bulking up my quads that much on a regular basis.

I’m counting my last meal yesterday as one of my two free meals this week. It wasn’t really that bad–an 8 oz. grilled mahi mahi steak sandwich, but I did eat the whole thing with the entire bun (basically 2 BFL meals) and quite a few of the seasoned fries, so free meal it is. 😉

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Nutrition (1200-1400 calorie low day)
1: Broccoli in oyster sauce and chocolate banana muffin
2: Strawberry apple dip
3: Chocolate peanut butter banana shake
4: Cottage cheese, strawberries, and SF chocolate syrup
5: Chinese tuna salad with strawberries
6: 3×1 veggie omelette with oatmeal

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten and deficit for yesterday = 2373 / +438 (target -337)
Water: 14 cups
Ratios: 35% carb / 36% protein /29% fat

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Workout:
8:30 am step machine / levels 1-6 / 20 minutes
12 pm push-up session (60 reps)
3 pm 1 mile walk – 4 mph / 15 min.

8:30 pm steady state run – 5-5.5 mph / 0% incline / 25 minutes

Optional: 9 pm NYC ballet workout

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The Awful Truth:
1. Had a big meal 6 at the sports pub.
2. Missed tai chi this morning.

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Brownie Points:
1. Tried out a new cardio machine.

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Short-term Goals:
1. The usual–clean, cook, and answer emails. 😉

BFL Journal C2W8D3

Thoughts: I’ve got a mini-reunion with some of my high school friends tonight at Devaney’s Sports Pub for some gossip and bad singing. An old classmate whom I haven’t seen since graduation in 1993 is in town this week on his way to his new home in New Jersey with his wife, and they expressed a desire to do a bit of karaoke before they left town. 🙂

I was just thinking about how my priorities have shifted since I started working out again. One year ago, I’d simply be thrilled to have an excuse to hop on a stage in the middle of the week and belt out Pat Benatar songs. Now, I’m trying to figure out how many hours of sleep I can get in if I stay at the pub until 1 am and still try to make it to tai chi class at the gym tomorrow at 7:30 am. I’m also assessing how zonked out I’ll be for my cardio. 😕

Come to think of it, I might need to take a nap during lunch today. Ah, the joys of pushing 30….

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Nutrition (1600-1800 calorie high day)
1: Banana shake (nectarine and cottage cheese)
2: Oatmeal tuna spinach salad with apple (Peanut butter banana shake)
3: Strawberry raisin homemade bar
4: Cottage cheese, strawberries, and SF chocolate syrup
5: Oatmeal tuna spinach salad with nectarine
6: Strawberry apple dip and broccoli in oyster sauce

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1/2 serving GNC Creastack

Calories eaten and deficit for yesterday = 1404 / -865 (target -337)
Water: 10 cups
Ratios: 41% carb / 38% protein /21% fat

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Workout:
8:20 am UBWO (Supersets)
3 pm 1 mile walk – 4 mph / 15 min.

Optional: Mat pilates level 4 workout

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The Awful Truth:
1. Didn’t do the evening stretching workout last night.

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Brownie Points:
1. Had a great UBWO this morning. My arms are still pleasantly weak.
2. Prepared 3 shakes, 2 muffins, and a new strawberry apple dip last night.

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Short-term Goals:
1. Get a new fluorescent tube for my closet light.
2. Sort magazine pile and give away the ones I will never read.

BFL Journal C2W8D2

Thoughts: Once again I got to the gym too late to do my cardio before tai chi class and had to switch my workouts around. Tai chi was great, but it took more out of my legs than I realized. By the time I hopped on the treadmill for my HIIT run, I could tell that my legs were already a bit burned out. I even ate a Joyride meal replacement bar (okay, half of a bar, because those suckers are 340 calories each) ahead of time to give myself an energy boost once I realized that cardio before tai chi wasn’t going to happen. It didn’t help as far as I could tell. This was the first time that I wanted to bail out of HIIT after only one set of intervals–that’s how tired I was.

I did the entire run anyway of course. I’m too stubborn for my own comfort sometimes.

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Nutrition (1200-1400 calorie low day)
1: 1/2 Joyride bar
2: Sara Lake’s chocolate cake
3: 3×1 veggie omelette with nectarine
4: Cottage cheese and strawberries
5: Tuna with broccoli in oyster sauce and nectarine
6: Oatmeal tuna spinach salad with apple

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten and deficit for yesterday = 1463 / -546 (target -337)
Water: 13 cups
Ratios: 41% carb / 40% protein /19% fat

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Workout:
7:30 tai chi class – 60 minutes

8:30 am HIIT cardio–treadmill run
Warm up- 4 mph / 5% incline / 2 minutes
HIIT – 5, 6, 7, and 8 mph / 0% incline / 4 sets
Max – 9 mph / 0% incline / 1 minute
Cooldown – 4.5 mph / 0% incline / 2 minutes

8:50 am steady state run – 5 mph / 0% incline / 10 minutes
10:45 am push-up session – 50 wide-arm and 10 triangle push-ups

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The Awful Truth:
1. Forgot to do my 60 push-ups last night. Boo!

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Brownie Points:
1. 100% workout attendance!
2. Didn’t order any pastries at Panera Bread.

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Short-term Goals:
1. Finish drying dark laundry load at lunch.
2. Prep some tuna salads.
3. Cook spaghetti squash.
4. Use that can of pumpkin for something healthy.
5. Set up karaoke night for Wednesday.

BFL Journal C2W8D1

Thoughts: Oh dear, it’s already the start of week 8! The weeks in this challenge are really zipping by quickly. I’m officially starting my 4 week cutting phase this week, although I’ve pretty much been in cutting mode for the past two weeks because of the eDiets Life’s Odyssey challenge.

This seems like a good time to review my plans and goals for the remaining weeks:
Weeks 8-12

* Drop back to a 1200-1400 calorie daily average every day to begin leaning out.
* Cut out carbs (including fruit) in meals 5 and 6 on cardio days and make up the balance with extra protein and veggies.
* On weight training days, drink half of a shake before the workout, and the other half immediately following it.
* Limit bready carbs to 1 per day in meals 1-4 only.
* Add 10 minutes of moderate intensity, steady state cardio to the end of each HIIT session. (5.5 mph)
* Do an additional 30 minute steady state cardio session on free day.
* 60 push-ups per day of varying types

Goals for this cycle:

1. I will be at 18% body fat. (Done–Already down to 16.19-17% as of last week)
2. I will weigh no more than 135 lbs in achieving that body fat percentage. (Done–Saturday morning weigh in was 130.6 lbs)
3. I will be able to run 2 miles in under 16 minutes. (TBD–will do a PT test this Sunday)
4. I will increase muscle size and definition in my arms. (In progress–my arms do look a lot more toned now, though.)
5. I will do 75 correct form pushups in 2 minutes. (TBD–will do a PT test this Sunday)

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Nutrition (1300-1400 calorie low day)
1: Chocolate banana shake
2: Chicken pita pizza
3: Strawberry raisin bar
4:Cottage cheese and strawberries
5: 3×1 veggie omelette with spinach, tomatoes, peppers, and apple
6: Tuna stir fry with nectarine

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1/2 serving GNC Creastack

Calories eaten and deficit for yesterday = 1607 / -307 (target -337)
Water: 12 cups
Ratios: 37% carb / 30% protein /33% fat

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Workout:
8:20 am warm-up run – 5.5 mph / 0% incline / 8 minutes
8:30 am LBWO at Gold’s
3 pm 1 mile walk – 4 mph / 15 minutes
8:30 pm push-up session – 60 reps

Optional: NYC Ballet workout
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The Awful Truth:
1. Spaghetti and dumplings at my parents’ house for meals 4 and 5 yesterday.
2. 6 butter cookies.

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Brownie Points:
1. Walked around the Maitland Art Festival and burned off those butter cookies.
2. Did my laundry this morning before going to the gym.

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Short-term Goals:
1. Make something out of the canned pumpkin I bought this weekend.
2. Clean the apartment (seriously, I’m going to get this done tonight, I swear!)

BFL Journal C2W7D7

Thoughts: So…yesterday’s well-planned meals pretty much went out the window as soon as I got to the art festival. I kicked things off with half a funnel cake loaded with powdered sugar and oozing with hot oily goodness. I’d like to say that I was disgusted by the whole mess, but I’d be a liar. I loved it! (It was my first funnel cake ever in my 29 years of life.) Fortunately for my waistline, I discovered that I literally could NOT finish the whole thing and tossed the remaining half to the ducks hanging out by Lake Lily. I hope I didn’t unwittingly raise the cholesterol levels of the entire Lake Lily duck population.

I found two prints by artist Drew Strouble that I liked enough to buy. He specializes in watercolor cat portraits and illustrations. As a competent illustrator myself, I have a very hard time justifying the cost of art work that I know I can reproduce on my own with a little bit of time and effort, so I usually wind up just looking and not buying at these shows. I was VERY impressed by Strouble’s watercolor work, however, and bought the prints to inspire me to try my hand at both watercolors and kitties. As an art buyer, I tend to buy things that I’d like to be able to do myself rather than pieces that are merely aesthetically-appealing.

After the show, I stopped by the JoAnn Etc. fabric store to pick up some fabric for my Halloween costume. I’m going with the Flying Snow outfit in red and deep orange. My wig from Wildcat Wigs on eBay shipped this past Friday as well. All I need to do now is find some time to cut, sew, and finish the costume.

Since the fabric store and show were close to my parents’ part of town, I stopped by for dinner. That is when the nutrition really flew out the window. I won’t go into the gory details of quantity and timing, but let’s just say that Doritos, butter cookies, fried chicken (and not the white meat bits), a bowl of noodles, a chewy chocolate chip granola bar and several Chinese fig newton type cookies were involved. Thank goodness I did my cardio that morning and spent three hours walking around the art festival. :mrgreen:

And once again, a really rip-roaring, super-fatty free day has left me feeling perfectly normal the next morning. I’m still waiting for the upset tummy and “blah” feeling that so many people claim to get from their free day excesses.

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Nutrition (1300-1400 calorie low day)
1: 2/3 Sara Lake’s chocolate cake, 1 mini peanut butter cup cheesecake
2: Cottage cheese and nectarine
3: Chicken pizza
4: 3×1 veggie omelette with apple
5: Tuna stir-fry with brown rice
6: Chocolate peanut butter shake

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil

Calories eaten and deficit for yesterday = 2164 / -612 (target -337)
Water: 12 cups
Ratios: 37% carb / 24% protein /39% fat

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Workout:
8 pm NYC ballet workout
9 pm 60 push-up session

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The Awful Truth:
1. Nothing foodwise–It was free day!
2. The apartment still needs to be cleaned.

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Brownie Points:
1. I actually spent 3 hours outdoors. It’s a miracle!

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Short-term Goals:
1. Clean the apartment.
2. Organize my comic book collection currently in storage at my parents’ house. Dig out my Kabuki comic books.