Fitness Journal C3W8D6 (BFL and karaoke goodness)

Thoughts: I don’t know what I’m more jazzed about today, the BFL seminar being held at the Steel Mill Gym in Orlando by Coach Eric Shrieves with special guests Porter Freeman (yes, the fella in the BFL book and Body of Work!) and Lynn Oglesby (Women’s 40-49 2002 Official Body-for-Life Challenge First Runner-Up) at 7 pm tonight, or another weekend karaoke blitz with my singing partner in crime and fellow January birthday victim, Ed, shortly afterwards at the Kimonos sushi bar at the Disney Swan hotel.

Golly, my two favorite things–fitness and karaoke–all in one night.

Can we say gym-rat, karaoke-nut BLISS?

If any of you have some non-newbie, BFL/nutrition/training questions you’d like me to ask at the seminar, please post them in the comments section before 6 pm EST tonight, and I’ll bring them with me to the event. I’ll post a synopsis of the seminar tomorrow, too…or possibly give my MP3 voice recorder a try. Do you think it would be too cheesy to have Porter Freeman sign my copy of BFL? 😛

(I’m taking my digicam for photo opps, too, just in case. The closest I’ve ever come to a semi-celeb was having David Mack, creator/artist/writer of the Kabuki comic book series, sign a poster and give me a 50% discount on my “You Don’t Know Me” Control Corps t-shirt just for being a trendy Asian girl in a black pleather coat at the Orlando Megacon two years ago. Oh wait…penciller Joe Madureira of X-Men fame also signed something for me after accusing me of procuring the autograph not for myself, but for my “boyfriend.” Hrmph. Girls collect comics, too, you know! That autograph was for my sister, thank you.)

If you are in Orlando or close enough to drive here, the seminar is 100% free and will start at 7:00 PM EST. It’s open to anyone interested in BFL, so come by if you can. Here’s the address:

Steel Mill Gym
5815 East Colonial Drive
Orlando, FL 32807

(The Intersection of Highway 50 and Highway 436)

As for karaoke–I’d take song requests, but there’s no way to prove that I sang anything, right? Well, maybe I’ll take requests anyway and have someone take pics or (horrors) a film clip. My range covers Disney Princesses to Evanescence, with some Broadway stuff, Sarah Mclachlan, Tori Amos, and Dido thrown into the mix. I’m pretty good with 80’s hair band songs, too. 😉

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Nutrition (2000-2200 calorie maintenance/bulking menu – FREE DAY)
1: 3×1 spinach and omelette with tangerine (Strawberry banana muffin)
2: 5.5 oz tuna and 1 Dunkin Doughnuts multi-grain bagel
3: 1/2 Bennigan’s American burger with fries
4: 1/2 Bennigan’s American burger with fries
5: Caramel apple Luna bar
6: Roadhouse Grill steak & shrimp combo: 1.5 c. garden salad w/1 T. Asian sesame dressing, 3 oz. NY strip steak, 1 oz. shrimp, sweet potato, roll, and grilled veggies

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

Calories eaten / deficit for yesterday = 2008 / +29 (target 0)
Water: 15 cups
Ratios: 40% carb / 38% protein / 22% fat

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Workout:
9:00 am cardio – Treadmill HIIT run

Warm up: 4.2 mph / 5% incline / 2 minutes
Intervals: 5, 6.2, 7.2, and 8.2 mph / 0% incline / 16 minutes
Max: 10 mph / 0% incline / 1 minute
Cool down: 3.5 mph / 0% incline / 5 minutes

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The Awful Truth:
1. Erm…finished off the last 3/4 c. of Kashi GoLean in my apartment. Why can’t I lay off the cereal? It’s more pernicious than white rice for me now since I don’t have to cook it or anything. I’m eating the stuff DRY, for Pete’s sake. Wah!

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Brownie Points:
1. Raised my speed intervals in cardio.
2. Am going to a BFL seminar tonight before karaoke.

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Short-term Goals:
1. Cook the chicken breasts and broccoli in my fridge.
2. Make another batch of bars.
3. Go grocery shopping (again).
4. Fix the Athlon.
5. Fix the Pbell.
6. Set up the Dell.
7. Organize closet.

Peanut Butter and Jelly Bar

Peanut Butter and Jelly Bar (from Carolyn’s Concoctions)

(Even more) Portable versions of your favorite sandwich!
Yields 10 bars
220 cals, 6.1 g fat (26%), 20.6 g carbs (34%) 2.1 g fiber, 21.2 g protein (41%)

PB Layer:

3 ½ scoops Myopro vanilla
½ cup dry non-fat milk powder
1 TBSP butter buds
¼ cup chopped peanuts
1 packet splenda
¼ cup dry oats
3 tbsp natural peanut butter (chunky or smooth)
Water as needed

Jelly Layer:

1/3 cup dried fruit (berry mix, craisins, apricots, etc. chop if large pieces)
3 ½ scoops myopro strawberry
3 packets splenda
½ cup dry non-fat milk
¼ cup crushed Kashi Cereal
3 TBSP reduced sugar preserves, flavor of your choice
Water as needed

Topping:
½ cup oatmeal
½ cup Kashi Cereal crushed as desired

Line 11 x 7 baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars).

PB layer: Combine dry PB layer ingredients in a large bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water as needed and using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula. Take half of topping mixture and press into top evenly. Using wax paper, lift out the bar layer and invert back into the pan, topping layer down.

Jelly layer: Combine dry Jelly layer ingredients in a large bowl and mix well. Add preserves and mix – the mixture will be crumbly and dry. Add water as needed and using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan, on top of PB layer and press down using a sheet a wax paper and a spatula. Take remaining half of topping mixture and press into top evenly.

Refrigerate a few hours (or freeze for 1 hour) and cut into bars/squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.

Kashi Crispy Treat (2 layer bar)

My sister Carolyn has been making up some new nutrition bar recipes this week. I gave her a blog at Carolyn’s Concoctions where she can post her recipes, but for my own convenience I’m also posting her stuff here.

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Kashi Crispy Treat (2 layer bar)

Yields 10 bars
Nutritional information per bar: 202 cals, 4.9 g fat (21%), 1.6 g sat fat, 21.5 g carb (35%), 3.4 g fiber, 22.5 g pro (43%)

Base Layer
• 7 scoops chocolate Myopro whey (or the equivalent of 140 g protein in your brand)
• ¾ cup Keto Crispy Flakes (or any flavor of Atkins Cereal)
• ½ cup dry nonfat milk powder
• 1 tsp cocoa powder
• 3 TBSP natural peanut butter
• 1 tsp vanilla extract
• 4 packets of splenda
• 1/3 – 1/2 cup water (less or more based on your protein powder)

Crispy Treat Layer
• 3 cups Kashi Go Lean cereal
• 9 large marshmallows
• ½ TBSP butter/margarine

Line large (7x 11 or 9 x 9) baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting).

BASE layer: Combine dry ingredients for BASE layer in a medium bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla extract. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula.

CRISPY layer: Stove: Over stove in non-stick pan, melt butter over low heat. Add marshmallows and stir until melted and sticky. Remove from heat and quickly stir in cereals to coat. Microwave: Melt butter in large bowl for 15 – 30 seconds. Add marshmallows and stir to coat. Microwave for an additional 30 sec – 1 minute until melted. Stir and quickly stir in cereal to coate.

Press mixture into pan on top of base layer using wax paper (or spray your spatula with cooking spray) to prevent sticking.

Refrigerate for overnight or freeze for 1 hour and cut into 10 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.

Fitness Journal C3W8D5 (Anime boy hero)

Thoughts: I had a premonition of how I will look when I finally break through my body’s stubborn refusal to grow buff arm muscles.

Lean torso + no chest + muscular legs + jacked arms + short hair falling over one eye + girlie Asian face = Anime Boy Hero

Cloud from Final Fantasy: Advent Children
Cloud from Square’s Final Fantasy: Advent Children

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Nutrition (2000-2200 calorie maintenance/bulking menu)
1: Coconut banana crunch bar (Chocolate banana shake)
2: Turkey pepperoni, jalepeno, pineapple, spinach and FF mozzarella WW pita pizza (1/2 c. penne pasta with pesto and 2 c. salad)
3: 3/4 c. FF cottage cheese and tangerine (Coconut banana crunch bar)
4: 2 slices Roman Meal WW bread, 2 T. natural PB, 1 T. low sugar strawberry preserves
5: 3×1 spinach and FF mozz. omelette with tangerine
6: 3/4 c. Kashi GoLean

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

Calories eaten / deficit for yesterday = 1953 / +28 (target 0)
Water: 15 cups
Ratios: 42% carb / 35% protein / 23% fat

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Workout:
8:30 am Max-OT legs

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The Awful Truth:
1. Dinner last night included two not so yummy petit fours that I ate for no logical reason.

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Brownie Points:
1. Tried out regular Olympic bar squats again after regular Smith machine leg workout…it was a lot tougher. I think I will switch to the “real” squats for my Max-OT leg workout from now on.

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Short-term Goals:
1. Fold laundry.
2. Do dishes.

Fitness Journal C3W8D4 (I’m a calorie-counting health freak)

Thoughts: One of the really fun things to do when you have your own domain and website is to check your stats and see which other sites referred visitors to your page. I use Sitemeter, a counter with limited free statistics tracking, as well as the Analog 5.32 stats tracker that comes free with my Dreamhost hosting account.

Anyway, in the past few days I’ve been getting a lot of hits from http://www.transvigor.com, a blog for guys who dig girls with muscles. The site admin added me to his blogroll a few days ago and even gave me a little blurb in the Jan 19. How awesome is that? Now I just have to keep plugging away at getting my arms up to par so I can be worthy of the link.

The funniest referral link I’ve gotten has got to be this search via Yahoo:
Yahoo Search for “calorie-counting health freaks”

Apparently someone plugged in the keywords “calorie-counting health freaks” and my site came up #4 on the list of results!

Bwahahahahahahaha!

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Nutrition (2000-2200 calorie maintenance/bulking menu)
1: 3×1 spinach and FF mozz. omelette with tangerine (Strawberry banana smoothie)
2: Turkey pepperoni, jalepeno, pineapple, spinach and FF mozzarella WW pita pizza (Strawberry banana smoothie)
3: 3/4 c. FF cottage cheese and tangerine
4: Catered dinner at work (double portion)
5: Coconut banana cran-raisin crunch bar
6: 1 scoop whey protein; 1/3 c. (dry) oatmeal with raisins

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

Calories eaten / deficit for yesterday = 2160 / +322 (target 0)
Water: 15 cups
Ratios: 41% carb / 42% protein / 17% fat

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Workout:
8:30 am cardio – Treadmill run

Warm up: 5 mph / 0% incline / 4 minutes
2-mile timed run: Avg speed was a little under 7.5 mph / 16:53 min

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The Awful Truth:
1. Had a cookie last night with dinner…and a roll. Catered, buffet-style dinners are the bane of my clean bulk intentions.

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Brownie Points:
1. Did a 2 mile time trial on the treadmill.
2. Completed 300 push-ups last night, woowoo!

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Short-term Goals:
1. Cook some chicken for salads
2. Fix the Athlon 1100
3. Take 8 week pics and measurements at the end of the week.

Caro’s BBQ Ranch Chopped Chicken salad

Caro’s BBQ Ranch Chopped Chicken salad: (healthy alternative to California Pizza Kitchen version)

2 TBSP Wishbone Just 2 good Ranch dressing

2 TBSP Kraft Low Carb BBQ Sauce

1/6 head iceberg lettuce, chopped into ½ – ¾ inch pieces

1 cup spinach, chopped into ½ – ¾ inch pieces

1 stalk celery, chopped

1 green onion, chopped

½ cup bean sprouts

2 TBSP yellow corn

2 TBSP black beans

1 TBSP parmesan cheese

3 oz chicken breast, cooked and cubed into ½ inch pieces

1 Roma tomato, chopped

Optional ad ins: Chopped avocado, tortilla strips, low fat shredded cheese

268 cals, 26g carb 28g prot, 7g fat (2g sat), 6g fiber (does not include optional items)

Toss spinach, lettuce, celery, corn and beans with ranch dressing and plate. Arrange tomatoes around the outer edge of plate and top salad with bean sprouts and green onions. Top with chicken and parm & drizzle BBQ sauce on top.

300 Push-Ups: A Chronology

10:45 PM Take “before push-ups” pics because I’m a nutcase
11:01-11:05 PM Stretch upper body
11:10 PM Start regular push-up sets
11:22 PM Regular, wide-arm, and elevated push-ups complete
11:24 PM Begin Diamonds
11:25 PM Diamonds complete
11:26 PM Begin tricep push-ups
11:27 PM Tricep push-ups complete
11:28 PM Take “after 300 push-ups” pics

That wasn’t nearly as bad as I thought it would be.

I love push-ups. 🙂

Fitness Journal C3W8D3 (300 push-ups…)

Thoughts: Once upon a time, there was a Private First Class in Drill Sergeant Brock’s 31F training platoon at Fort Gordon, Georgia who had the misfortune to turn 22 before completing her Advanced Individual Training and shipping off to Darmstadt, Germany. Why was this a misfortune you ask?

Drill Sergeant Brock was a man of two passions: his pet Rottweilers and making his charges sob in pain and misery with some extremely grueling upper body workouts during morning physical training.

If you were in his platoon, one of the many joys and perks that fell upon you was the dreaded Birthday Push-up Requirement. On your birthday, if you didn’t have a medical profile slip forbidding push-ups, you had the honor and privilege of doing 10 push-ups for every year of your life right outside Drill Sergeant Brock’s door.

When a certain PFC Maggie Wang turned 22, she, too, got to join in the fun. (Apparently the two poster-sized Rottweiler portraits she had drawn for the drill sergeant for free weren’t enough of a bribe to get out of the Bday Push-ups.)

220 push-ups in 30 minutes, with various classmates and other platoons stopping by to comment, snicker, and commiserate.

I finished them in the end, and was insanely proud of the accomplishment.

So today I am going to pay a bit of tribute to the organization that forever changed me from a PE-phobic bookworm into the “suck it up and drive on”, “pain is just weakness leaving your body” BFL-chickie that I am today by doing 10 push-ups for each of my 30 years instead of my regularly-scheduled Max-OT chest and tricep workout–300 push-ups total. And no, not on my knees like a civilian girlie-girl. The real deal–back straight, head facing forward, only feet and hands touching the ground–though I’m going to break them up into more manageable chunks with no more than 2 minutes of rest between sets.

Planned Push-Up Routine
Regular: 100 (4 sets of 25 reps)
Wide-arm: 80 (4 sets of 20 reps)
Elevated: 60 (3 sets of 20 reps)
Diamond/Triangle: 30 (1 set of 30 reps)
Tricep: 30 (1 set of 30 reps)

If I don’t post tomorrow, it’s because my arms are no longer responding to commands sent through my synapses and can only hang limply by my side like overcooked ramen noodles.

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Nutrition (2000-2200 calorie maintenance/bulking menu)
1: 3×1 spinach omelette and tangerine (chocolate peanut butter banana shake)
2: 5.5 oz tuna, 2 c. raw spinach, and an apple (chocolate peanut
butter banana shake)
3: Cranberry raisin tropical crunch protein bar
4: Catered dinner at work: Chicken breast, 1/2 c. roasted veggies, 1 c. salad with no dressing, 1/2 roll, 3/4 c. penne pasta with pesto, 1 almond cookie (Counts as double portion)
5: 1/2 c. strawberries and 3/4 c. FF cottage cheese
6: 1/2 c. Kashi GoLean, 3/4 c. FF cottage cheese, and 1 t. cocoa

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

Calories eaten / deficit for yesterday = NA/ Didn’t track (target 0)
Water: 12 cups
Ratios: NA

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Workout:
10 PM: 300 push-up self-inflicted torture

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The Awful Truth:
1. I went over on carbs at dinner with the pasta in pesto sauce and the roll….and the cookie. Bad girl. 😛

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Brownie Points:
1. Made some phenomenal banana coconut cran-raisin breakfast crunch bars this morning.
2. Cleared the heap of dishes in my sink.

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Short-term Goals:
1. Pick up some dishwasher detergent so I can run my dishwasher a few times to clean it out. Scary things happen when you never run the dishwasher but use it as a drying rack for your handwashed dishes.
2. Fix lil’ sis’s computer.
3. Fill out log sheets for the past few weeks of workouts.
4. Call up the Orlando Sentinel and cancel the stupid newspaper subscription since I read all of my news and sales ads online now.