LL C2W3D3: No more slacking!

Back down to 138 this morning from a post-weekend high of 140 after a day of focused SGX’ing, LOL. I think I will shoot for 137 even by the end of the weekend. As this is PMS week, even a loss of one pound is a bit optimistic.

I wound up postponing the Plyo X yesterday as my legs were feeling a bit wasted after my HIIT run earlier in the day and the lunge-heavy YF lower body workout after work. Throwing 60 minutes of high impact jumping in the mix didn’t seem like a smart idea. I will do the Plyo in lieu of HIIT on Thursday.

I tried out the YF meditation garden yoga workout for the first time last night, too. It moved a bit too quickly and the trainer didn’t provide enough verbal cues after the first run-through of each pose sequence, but it was all right over all. The meditation garden workouts last anywhere from 15-25 minutes on a randomized schedule. I have two more regular workouts before my next YF fitness assessment, whee! I hope my back and chest are fully-recovered from push-up day before then.

I am already feeling and seeing results from the Full Body Blitz guided workouts. My leg and arm muscles are noticeably firmer in just a week and a half, and I THINK there is less jiggle action going on overall. I’m just going to stick with the current program for another three weeks and then assess my progress. The keys, as always, are 100% workout attendance and sticking to clean meals even on the weekend. I think I need to make another list of forbidden foods since I tend to relax my standards on weekends when I’m not at home.

I hereby pledge that I will not consume any of the following commercially-produced trigger foods until January 1, 2006:

  1. Candy, including chocolate and marshmallows
  2. Cakes, brownies, cookies, doughnuts, pies, muffins and other high sugar, high fat baked desserts
  3. Potato chips, corn chips, or the evil Chex mix at my parents’ house :tongue:
  4. Ice cream (even the low carb, lactose-free, sugar-free variety)
  5. Popcorn
  6. Boxed cereal of ANY kind

If I can make a version of any of the above that complies with 50/30/20, 40/40/20, or 40/30/30 ratios, I am allowed to indulge, but no more 100% octane junk until next year. When you really think about it, why go for the truly unhealthy foods when there are so many ways to modify recipes to produce something that satisfies the junk food craving but won’t inflate your fat cells?

That said, stay tuned in the next few weeks for a new batch of recipes from me and my sister. We will be experimenting with some BFL-friendly recipes for use with all those home ice cream makers that have been collecting dust in your kitchens.

Yes, get ready for a slew of Sorb-Whey (TM) concoctions!

Folks, I can’t wait to have a cup of post-workout orange pineapple sorbwhey, heh. Lil’ sis is working on a chocolate peanut butter chip recipe this week. As soon as we get some decent recipes together, I’ll post them here.

Nutrition: Training Day Menu
(SGX nutrition details omitted by request of trainer)

1: 1/2 can tuna, small banana
2: Blueberry banana smoothie
3: 3×1 spinach omelette with salsa and peach
4: Spicy tuna oatmeal snack with plum
5: PWO Dextrose/whey shake
6: SGX PWO meal

Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum

12:00 PM Cardio – Bike (5 minutes / Level 3)
12:05 PM Cardio – Elliptical (25 minutes / Level 3)
7:30 PM MAP Full Body Blitz #4 (60-75 minutes)
9:00 PM Y!F workout (30 min)

The Awful Truth:
1. Only drank 14 cups of water yesterday.
2. Spent this morning reallocating the funds in my 401(K) instead of working out.

Brownie Points:
1. Cold is almost gone.
2. Starting to look more muscled again.
3. Reallocated contributions more effectively in my 401(K).
4. Deposited FSA check.

Short-term Goals:
1. Turn in read library books.
2. Grill chicken for salads.
3. Clear out fridge.
4. Clear off desk.

4 thoughts on “LL C2W3D3: No more slacking!

  1. I just got an ice cream maker and was thinking there MUST be a way to make a high protein, low fat something with it. Can’t wait for your recipes!!

  2. We make pro ice cream courtesy of J. Berardi. you dont even need an ice cream maker..THis is so YUMMY! I eat it every night as my last “meal”

    See here:

    The taste harmony of almond and coconut has long been known
    by candy makers. Now you can enjoy these two flavors without all
    the sugar, and with whey protein for a balanced meal.

    Almond Coconut Shake
    Prep Time – 5 minutes
    Difficulty Level – Easy
    Servings – 1

    1 scoop chocolate
    whey protein
    1 cup chocolate
    2 % Carb Countdown dairy beverage
    6 almonds (** Ileen ate almonds on the side)
    1 tbsp grated coconut
    Splenda, to taste (* Ileen Used stevia)
    1/2 tsp almond extract
    1 cup ice

    Combine all of the ingredients except the almonds in
    a blender and process on medium-high for about a
    minute, until the shake is smooth and creamy. Add
    the almonds and process on low, just until they are
    chopped but not entirely pulverized.

    Nutritional Information, Per Serving
    Calories (k/cal) 351
    Protein (g) 37
    Carbohydrates (g) 11
    fiber (g) 5
    sugars (g) 5
    Fat (g) 19
    SFA (g) 11
    MUFA (g) 5
    PUFA (g) 2
    Omega-3 (g) 0
    Omega-6 (g) 1.1

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