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.
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 SPLENDAÂ® sweetener
4 ice cubes
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.
Amount Per Serving
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 %
– Plyo X (35 minutes)
– Recumbent Bike Steady-State (30 min)
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