TT W11D3: Pineapple Goodness

I’m finally below my pre-cheat meal weight to 143.4 lbs this morning after three days of strict adherence to my nutrition plan. Some people might be able to get decent results with a slipshod diet, but I am not one of those lucky ones. When I am clean and consistent with my nutrition and make sure all of my planned workouts are done, I always see steady progress. It’s only when I drop the ball on one component or another that things grind to a halt.

I chose to do 35 minutes of plyometrics for my TT interval workout this morning since the sequences definitely qualified as interval style.

I have an appointment to donate blood during lunch, so no more strenuous exercise for me today. If I’m feeling all right by the end of the work day, I plan to stop by the gym on the way home and get in half an hour of recumbent bike time with the latest issue of Oxygen.

Oh, I logged into my long dormant eDiets Eating for Life plan last night and took a look at the recipes in my meal plan for some snack ideas. I found this yummy smoothie (that I am chugging right now) which some of you might want to try. I didn’t have any soy protein powder or pineapple juice on hand, so I subbed regular vanilla whey powder and skipped the juice. I also used a light soy milk that is only 50 calories/cup, so my smoothie was only around 130 calories. Oh, and I didn’t need the Splenda either. Dymatize Elite Gourmet Vanilla whey is uber sweet already.

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Pineapple Smoothie*

Ingredients:
1/2 scoop soy protein powder
1/4 cup pineapple juice, unsweetened
3/4 cup soy milk
1/3 cup pineapple chunks
2 packets of SPLENDA® sweetener
4 ice cubes

Directions:
Place all ingredients, except ice cubes, in a blender and blend on medium speed for about 30 seconds. Add ice cubes and blend on high for about 30 more seconds until smoothie is completely blended. Pour into tall glass and serve. You may use artificial sweetener to suit your taste. Serve and enjoy.

Nutrition Facts
Amount Per Serving
Calories 200

Calories from Fat 30
Total Fat 4.0 g
Saturated fat 0.0 g
Cholesterol 0 mg
Sodium 180 mg
Total Carbohydrate 24 g
Dietary Fiber 3 g
Sugars 19 g
Protein 18 g
Vitamin A 15 %
Vitamin C 35 %

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TODAY’S WORKOUT
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– Plyo X (35 minutes)
– Recumbent Bike Steady-State (30 min)

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TODAY’S EATS
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1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) Pineapple soy protein smoothie
3) 4 oz. turkey breast tacos, 1 c. lettuce/tomatoes/cilantro, 2 T. salsa
4) 3/4 c. LF cottage cheese, 1 c. mixed strawberries and grapes
5) 3 oz. turkey patty, 4 egg whites, 1 c. mixed vegetable stir fry, 1/2 c. grapes
6) 1 scoop whey protein, 1/2 oz. walnuts

4 thoughts on “TT W11D3: Pineapple Goodness

  1. Hi Maggie. I’m loving reading your blog.

    I have a question for you. Lately I’ve come to the conclusion that i need to amp my weight training. I’m 5’4 weigh 58k but have 27% body fat . I’m thinking weights might be the answer in reducing that body fat. Various sites, including your own, have led me to Body-for-Life. I did my first BFL upper body workout last night. My muscles feel a bit fatigued but not sore or stiff.

    My question is – shouldn’t i be feeling more? Should i increase the weight i’m lifting? What’s the body’s response to this sort of training like?

    Thanks!

    ps I’m similar with you re adherence to the plan and slipshod diets. Unless i’m strict i gain weight, but if i’m strict i see results. It’s weird – you’d think there might be some middle ground!

  2. Bathsheba – If you weren’t training with weights before, then they will make a huge difference in your progress if your diet is clean and you have a regular cardio plan in place already. How stiff and sore you feel may vary depending on whether you were lifting weights before, how challenging your weights were (Did those last few reps wobble a bit and require a grimace of effort? If not, go heavier!), and time since workout (I usually feel delayed onset muscle soreness the most 48 hours after the actual workout, not 24 hours).

    You should definitely not be afraid to use heavier weights, because, frankly, you will see more dramatic and faster results if you challenge yourself. Do not go so heavy that you lose your form on the exercises, though.

    What I noticed about BFL was that I did not lose any pounds the first 2-3 weeks. One week I actually went up a pound or two! After the first week the soreness was pretty much gone, and I could feel my muscles firming up underneath the layer of fat.

    Around week 4 and every week after that I started dropping both weight and inches, and I looked leaner in my progress photos. I followed the BFL program pretty strictly–weights, diet, and interval style cardio. I didn’t do any “extras” at the time and still got fantastic results.

    My advice is to really give your body 4 full weeks to adjust to the new program and make sure to take some photos now and in 4 weeks to check progress.

  3. Maggie- thank you.

    I will persist. I’ll do my lower body workout out the gym this morning. I’ve been doing Pump 2-3 times / week for some time. I like it because it makes me feel good/ group environment etc etc. But i get the impression that it’s not for people who are really serious about their training.

    I’m a bit anxious to change something that i’ve enjoyed and benefitted from- and also about trusting myself more with my own training. But on the other hand i just need to recognise that this is anxiety. I also feel this calling to get cracking and take more responsibility and move on to the next level.

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