TT W15D2: I Need Groceries

Food was fine yesterday though I didn’t get in that bonus round of Forza. I’ll take a look at it tonight if I have enough gumption. I’d like to try some of the routines from the Forza book instead of repeating the two from the DVD again.

This morning’s lifting workouts were both very good. Usually the personal training session is tiring but not particularly intense, but today Ashlee came through with some superset combos that actually felt difficult towards the end. Amazing! I followed up the session with TT Phase 3 Workout B weights for a truly butt-kicking workout. That was the last Phase 3 workout, so I will be happily starting a new set of exercises on Thursday when I move onto Phase 4.

Due to the missed grocery run this weekend, I am going a bit off of my usual menu pattern, but I’m sticking to my calories and macros. Sigh…I miss the pineapple smoothie.

Note to self: Get some crushed pineapple tonight or be punished with nasty Orange Creme whey protein shakes tomorrow.

Speaking of whey, I restocked my supply of Dymatize Elite Gourmet Vanilla AND tried a new flavor, Butter Cream Toffee. Vanilla is still the most versatile flavor, but I have to admit that the BC Toffee is not at all bad by itself with water. I had it this morning in my PWO shake and found it most tasty. Next test: BC Toffee plus cocoa powder in a homemade bar…

======================
TODAY’S WORKOUT
======================
– Shoulders and Legs Circuit with Trainer
A1) DB Seated Arnold Press (3×10 @ 15, 20, 20 lbs)
A2) BB Squat (3×10 @ 95, 135, 155 lbs)
B1) BB Upright Row (3×10 @ 50 lbs)
B2) Seated Leg Curl (3×10 @ 120, 105, 105 lbs)
B3) BB Standing Shoulder Press (3×10 @ 50 lbs)
B4) Seated Leg Extension (3×10 @ 105 lbs)

– TT for Women Weeks 9-12 Workout B
A1) BB Squat (3×8 @ 155 lbs)
A2) Eccentric Pull-ups (3×5)
B1) BB Romanian Deadlift (3×8 @ 125, 135, 135 lbs)
B2) DB 1-Arm Standing Shoulder Press (3×8 @ 25 lbs)

======================
TODAY’S EATS
======================
PWO) 20g pro/20g carb PWO shake with BCAA
1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) 2/3 c. light soy milk, 2/3 scoop whey, 1 small apple
3) 4 oz. chicken breast, 1 orange, 1 c. mixed veggies
4) 2/3 c. light soy milk, 2/3 scoop whey, 1/2 oz. walnuts
5) 4 oz. chicken breast, 1 c. mixed veggies, 1 orange, 1/2 oz. walnuts
6) 2/3 c. light soy milk, 2/3 scoop whey, 1/2 oz. walnuts

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 2 servings BCAA, 1 serving l-glutamine

TT W15D1: Slow But Steady

What can I say about this weekend? I had a company potluck picnic on Saturday that was my planned cheat meal for the week, but I was thrown off of my meals for the rest of the weekend. I stayed within my 1800 calorie cap but my macros and timing were all over the place. Too many carbs of the non-fruit variety and not enough veggies though protein was okay.

On the plus side, Forza and YF Cardio were peppy as hell this morning from all the carbs yesterday. I am so clearly a riceburner by heredity.

No workouts this weekend unless you count spring cleaning, weedind, and helping Chris install my new Rubbermaid closet organization system. I am totally in love with my closet now. It is so efficient, tidy, color-grouped and orderly. I may take photos of it tonight so the world can marvel at yet another example of my OCD tendencies.

My one mandatory hour of of cardio exercise is done, and my at work meals are packed. Water goal is 18 cups today to flush out my system. if I get home at a decent hour, I will toss in the last half hour of Forza routines since I only did 30 minutes of drill work this morning.

I took photos and measurements, but I haven’t had time to resize the photos and composite them together. I’ll get them up tonight. My measurements continue to go down in the correct places (legs, waist, abdomen, hips) while staying pretty stable in my upper body. My shoulders actually got marginally wider this time around.

===================
TODAY’S WORKOUT
===================
– Yourself Fitness Cardio (30 min)
– Forza Drills (30 min)

===================
TODAY’S EATS
===================
1) 3 egg whites, 1 whole egg, 1/2 oz. raisins, 1/2 oz. oats
2) 1 c. Strawberry FF/SF yogurt, 1/2 scoop vanilla protein powder
3) Panera Bread grilled salmon salad with 1 sourdough roll
4) 3/4 c. LF cottage cheese, 3/4 c. grapes
5) 4 oz. chicken breast, 1 c. mixed vegetables, 1/2 oz. walnuts
6) 1 c. light soy milk, 1/2 scoop protein powder, 1/2 oz. walnuts

Supplements: 1 multivitamin, 1 calcium 600+D, 6 fish oil capsules, 1 serving l-Glutamine

====================
Measurements
====================

Stat 4/15/07 4/1/07 3/18/07 Total Change
Weight 140.60 142.60 144.40 -3.80
Height 66.00 66.00 66.00 .00
Neck 12.75 12.75 13.00 -.25
Should 41.25 41.00 42.00 -.75
Chest 34.50 34.50 34.50 .00
Waist 26.00 26.75 27.25 1.25
Abdomen 27.75 28.50 29.25 -1.50
Hips 38.00 38.00 38.50 -.50
Thigh 23.00 23.00 23.25 -.25
Knee 13.25 13.25 13.25 .00
Calf 14.75 14.75 15.00 -.25
Ankle 7.75 7.75 7.75 .00
Arm 12.00 12.00 12.00 .00
Forearm 9.50 9.50 9.50 .00
Wrist 5.75 5.75 5.75 .00

TT W14D5: Doll Yourself Up

This was rather amusing during my lunch break…Me and Chris as cute anime-style dollz.

elouai's doll maker 3elouai's doll maker 3

Click on my doll image to go make one of your own!

===================
TODAY’S WORKOUT
===================
– YF Flexibility (30 min)

– TT Lower Body Interval Circuit (4 rounds)
* Y-squat (20 reps)
* Jumping Jacks (60 reps)
* T-Squat (20 reps)
* Siff Squat (20 reps)
* Diagonal Lunge (12 reps per leg)

===================
TODAY’S EATS
===================
1) 3 egg whites, 1 whole egg, 20 g raisins, 1/4 c. oats
2) Strawberry yogurt protein smoothie (1 c. strawberries, 1/2 c. FF/SF strawberry yogurt, 3/4 scoop protein powder)
3) 4 oz. tilapia, 4 c. raw spinach, 1 medium pear
4) 4 oz. tilapia, 1 c. mixed veggies, 3/4 c. grapes
5) 5 egg whites, 1 whole egg, 1 c. mixed veggies, 1 orange, 1/2 oz. walnuts
6) 3/4 c. light soy milk, 1/2 scoop protein powder, 1/2 oz. walnuts

Supplements: 1 multivitamin, 1 calcium 600+D, 6 fish oil capsules, 1 serving l-glutamine

$19.99 Champion Sports Bra Sale Is Back!

Championcatalog.com

It’s the long-awaited return of the $19.99 sports bra sale at ChampionCatalog.com! ALL of their sports bras are on sale for $19.99 each for a limited time, so if you are in need of an upgrade to keep the girls in place, head over there now.

There are some seriously cute styles available.

Cute for a sports bra anyway.

:mrgreen:

If you aren’t sure about which style is right for your figure, give their Sports Bra Selector a try.

And for the guys…All Champion Men’s Double Dry shirts, shorts and workout pants are also on sale up to 30%. Most items are $14.99 or $19.99.

Bonus: Enter promotional code 16195 during check out to get FREE shipping on any order!

TT W14D4: I Feel Lame

The scale stayed about the same today at 140.8, but I’ll take it. I’m down almost 5 pounds since the start of this challenge, and I am due for my 2 week weigh in, photos, and measurements this Sunday, so I will not be skipping workouts or going crazy with the food this week.

I did a short session with my trainer today before launching into my own TT workout A immediately afterwards. I had to drop my incline DB bench press down to 35 lbs (boo!) from 40 last week because I didn’t get up early enough to have an energizing snack before my workout and was just too under-carbed to push up that much weight on an empty stomach first thing in the morning. The gym didn’t have 37.5 lb dumbbells, so I had to go all the way down to 35. 🙁

I finished up with 20 minutes of intervals on the stationary bike to make up for the bodyweight intervals I didn’t do last night (didn’t get home from work until 10 pm and decided to just do the non-sweaty TT core work and go to bed).

Food was right on yesterday, and I have all of my meals ready to go again today all the way through meal 6, just in case I have to pull another late night. The company orders food for us if we are staying late, but there is no guarantee of WHAT they will order (Chinese take out with a lot of deep-fried, breaded chicken dishes in sweet sauces and big piles of pizza are common), so I have to prepare and bring up to five meals a day to work to stay within my plan.

Good thing I am used to being different!

I have to motor to the bank today during lunch, but I will try to squeeze in at least 1 mile of walking when I get back. Aside from that, I am finished with all workouts for the day.

I’m still bummed about the 35 lb dumbbells though.

:grumpy:

===================
TODAY’S WORKOUT
===================
– Upper and Lower Body Supersets
A1) BB Romanian Deadlift (3×8 @ 95 lbs)
A2) BB Standing Shoulder Press (3×8 @ 50 lbs)
B) DB Walking Lunge/Shoulder Raise Combo (3×8 each side @ 10 lbs)

– TT Workout A
A1) DB Split Squat (3×8 @ 50 lbs)
A2) DB Low-Incline Press (3×8 @ 35 lbs)
B1) BB Row (3×8 @ 75 lbs)
B2) 1-leg Stability Ball Curl (3×8 per side)

– TT Bike Intervals (6 circuits)

===================
TODAY’S EATS
===================
PWO) 1 scoop whey, 1/2 scoop dextrose, 1 serving BCAA
1) 3 egg whites, 1 oz. raisins, 1 oz. oats
2) Strawberry cheesecake soy protein smoothie
3) 4 oz. chicken breast, 4 c. raw spinach, 1 medium pear
4) 3/4 c. LF cottage cheese, 3/4 c. grapes
5) 4 oz. chicken breast, 1 c. mixed veggies, 1/2 oz. walnuts
6) 1 c. light soy milk, 1/2 scoop protein powder, 1 oz. walnuts

Supplements: 1 multivitamin, 1 calcium 600+D, 2 servings BCAA, 6 fish oil capsules, 1 serving l-glutamine

TT W14D3: New Bodyweight Interval Circuit…Or Not

Down a pound from yesterday to 140.6 lbs today. That’s my lowest scale reading of this challenge so far.

Ten more pounds to go in 11.5 weeks! :dbell:

I WAS going to try out a new lower body interval circuit that was included in this morning’s newsletter from Craig Ballantyne, but a quick assessment of the amount of DOMS I am already feeling from the single legged squats I did yesterday morning pretty much squelched that impulse. I will save it for another day when, you know, SITTING doesn’t hurt my bum.

Here it is for those of you who aren’t as temporarily squat-impaired as I am and want to take a break from the cardio floor of your gym:

Lower Body Circuit Workout
by Craig Ballantyne

* Y-squat (20 reps)
* Jumping Jacks (60 reps)
* T-Squat (20 reps)
* Siff Squat (20 reps)
* Diagonal Lunge (12 reps per leg)

Do each exercise one after the other. After one round you may choose to test yourself and do as many Pistols (1-leg squats) as you can. I hit a new record of 8 on each side, even on my bum right leg.

Then take 1-minute rest and repeat the circuit. Rest one minute after each round, and do up to 5 circuits.You’re looking at about 4 minutes per circuit…so your heart rate should be pumping high after 1 or 2 rounds, and your legs should be fatigued after only the 3rd round. 4-5 circuits are only for advanced bodyweight masters.

======================
TODAY’S WORKOUT
======================
– YF Cardio (30 minutes)
– TT Core B
– TT Bodyweight Interval Circuit (6 rounds)

======================
TODAY’S EATS
======================
1) 3 egg whites, 1 whole egg, 1/2 oz. raisins, 1/4 c. oats
2) Strawberry soy protein smoothie
3) 4 oz. chicken breast, 1 orange, 4 c. mixed salad greens, 2 T. salsa
4) 3/4 c. LF cottage cheese, 3/4 c. grapes
5) 4 oz. chicken breast, 1 c. mixed veggies, 1/2 oz. walnuts
6) 1 c. light soy milk, 1/2 scoop whey, 1/2 oz. walnuts

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 1 serving l-glutamine

Homemade Protein Bar Recipes (A Compendium)

These recipes are all individually posted in my blog, but I figured some newer readers might have missed them the first time around.

=================

These are some recipes my sister and I (but mostly my sister!) came up with to make your own protein or MRP bars at home without preservatives or other iffy additives.

The stats on all of them are on target for a 40/40/20 or 40/30/30 macronutrient ratio. Unless otherwise noted, the recipes yield 10 bars each.

These are great as portable snacks, don’t contain preservatives, are no-bake, and are a great way to use up that “OMG, why did I buy this brand of icky stuff” protein powder that’s hiding away in your pantry.

– Maggie

========
(Upside down) Strawberry Cheesecake Bar

Yield 10 bars

Bar:

· 8 packets splenda
· 1 cup nonfat dry milk
· 8 scoops vanilla myopro protein powder
· 8 oz 1/3 less fat cream cheese
· 3/4 cup (dried fruit mix of your choice: cranberries, cherries, strawberries etc. Just remember to chop ’em if you use larger fruit pieces though!)
· 1/2 cup Fiber one or All-bran cereal
· 1 tsp vanilla extract
· 1/4 water (only as needed!)

Topping:

· 2 TBSP Sugar Free Strawberry preserves
· 2/3 cup Atkins almond crisp cereal, crushed up

Nutritional Stats:

236 cals, 6.7 g fat, 4.1 sat fat, 20.7 g carbs, 2.6 g fiber, 22.6 g protein

Directions:

Line 9×13 or 9×9 square baking dish or 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) or spray pan with cooking spray. Combine dry BAR ingredients in a large bowl and mix well. Add cream cheese and cut in thoroughly with pastry mixer, potato masher or two knives. The mixture should look like coarse meal. Add vanilla extract and small amount of water. Using a wooden spoon or rubber spatula, quickly mix until a tacky dough forms. Press into pan using a sheet of wax paper or a spatula sprayed with cooking spray. Spread 2 TBSP preserves evenly across surface of bars and sprinkle crushed Atkins cereal across the top and press down with the wax paper. Refrigerate overnight or freeze for 1 hour and cut into bars/squares. Wrap bars individually in plastic wrap. Keep frozen or refrigerated.
=========

Crispy Treat (2 layer bar)

Yields 10 bars

Nutritional information per bar: 200 cals, 5g fat (23%), 1.4 g fat, 20. g carb (37%), 1.8g fiber, 20.1g pro (40%)

Base Layer

· 4 scoops chocolate Myopro whey
· 1/2 oz (11 whole) almonds, chopped
· 1/4 cup Atkins Almond crisp cereal
· 1/2 cup dry nonfat milk powder
· 1 tsp cocoa powder
· 2 TBSP natural peanut butter
· 1/2 tsp vanilla extract
· 4 packets of splenda
· 1/4 cup water (less or more based on your protein powder)

Crispy Treat Layer

· 1 cups Atkins almond cereal, crushed up (or leave whole)
· 2 cups Keto Crisp Cereal (reg or cocoa flavor)
· 18 – 20 large (or 1/2 of 10 oz bag) marshmallows
· 1 TBSP butter/margarine

Line large (9 x 13 or at least a 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: Combine cereals in bowl. 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. Press mixture into pan on top of base layer using wax paper (or spray your spatula with cooking spray) to prevent sticking. Microwave: melt butter in med bowl. Add marshmallows and stir until coated. Microwave for another 30 sec – 1 minute or until melted and stir halfway through so that it’s smooth. Quickly stir in cereal mixture and continue as above.

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.

==========

Stella bar – Protein Packed Choco/Vanilla Chip Crisp

Bar Ingredients:

· 4 tbsp natural peanut butter (chunky or smooth)
· 1/2 cup All- Bran with extra fiber, crushed up
· 1/4 cup oatmeal
· 3/4 cup TJ’s More and less cereal, crushed up (note: this cereal is 12 gs protein, 11 gs carbs per 2/3 cup so you’ll end up with an even BETTER protein – carb ratio w/ atkins since that has even more protein)
· 6 scoops Myopro whey protein
· 1.5 teaspoon almond extract or vanilla extract (and 1 tsp of cocoa if making chocolate version)
· 1 cup non-fat dry milk
· 1/2 cup water (depending on what type of protein you use, you may need to add more)
· 8 packets splenda

Topping: 1 TBSP Peanut butter, 3/4 cup of TJ’s More and Less cereal (crushed up) and 3 TBSP nestle’s mini morsels

Stats: 207 cals, 7 g fat (32%), 2g sat, 17.1g carbs (28%), 3.5g fiber, 20.5g prot (41%).

Line 9×13 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). Combine dry BAR ingredients in a large bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla/almond 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. Pull up paper and spread 1 TBSP of peanut butter (warmed for 10 secs in microwave) across surface. Sprinkle crushed Cereal and mini morsels across the top and press down firmly again with the wax paper. Refrigerate a few hours 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.

=========

Cran-Raisin Strawberry Bfast crunch bars (Re-post)

Ingredients:

· 6 tbsp natural peanut butter (chunky or smooth)
· 1.25 cup dry oats or whole grain hot cereal (uncooked)
· 5 scoops strawberry Myopro whey protein
· 1.5 teaspoon almond extract or vanilla extract
· 1 cup non-fat dry milk
· 1/2 cup water (depending on what type of protein you use, you may need to add more)
· 8 packets splenda
· 1/2 cup raisins
· 1/2 cup dried cranberries
· 1 oz (22 whole almonds) chopped or crushed

Topping: 2/3 cup of Kashi Go Lean crunch cereal (crushed up)

Nutritional info: 40% carbs, 30% protein, 30% fat

For (10 bar batch) 256 cals, 8.4g fat, 1.8g sf, 28.3g carbs, 18.6g pro, 3.2g fiber

For (9 bar batch) 284 cals, 9.33g fat, 2g sf, 31.45 carbs, 20.66g pro, 3.55g fiber

Directions:

Line 8×8 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). Combine dry ingredients EXCEPT Kashi Go Lean in a large bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla/almond 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. Pull up paper and sprinkle crushed Kashi across the top and press down firmly again with the wax paper. Refrigerate a few hours (or freeze for an 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.

=============

Peanut Butter and Jelly Bar (Makes 10 bars)

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

PB Layer:

· 3 1/2 scoops Myopro vanilla
· 1/2 cup dry non-fat milk powder
· 1 TBSP butter buds
· 1/4 cup chopped peanuts
· 1 packet splenda
· 1/4 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 1/2 scoops myopro strawberry
· 3 packets splenda
· 1/2 cup dry non-fat milk
· 1/4 cup crushed Kashi Cereal
· 3 TBSP reduced sugar preserves, flavor of your choice
· Water as needed

Topping:
· 1/2 cup oatmeal
· 1/2 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)

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
· 1/2 cup Keto Crispy Flakes (or any flavor of Atkins Cereal)
· 1/2 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
· 1/2 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.

====================
Kellogg’s Rice Crispy Treat Protein Bars

Yields 10 bars

Nutritional information per bar: 205 cals, 4.5 g fat, 1.6 g fat, 21.8 g carb, 2.6 g fiber, 21.4 g pro

Base Layer
· 8 scoops chocolate Myopro whey
· 1/2 cup Fiber One cereal
· 1/2 cup dry nonfat milk powder
· 1 tsp cocoa powder
· 2 TBSP natural peanut butter
· 1/2 tsp vanilla extract
· 5 packets of splenda
· 1/3 – 1/2 cup water (less or more based on your protein powder)

Crispy Treat Layer
· 1 cup Atkins almond cereal, crushed up (or leave whole)
· 1 1/4 cup Rice Krispies Cereal
· 14-15 large marshmallows
· 3/4 TBSP butter/margarine

Line large (9 x 13 or at least a 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: Combine cereals in bowl. 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. 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.

================

Cran-Raisin Coconut Banana Breakfast Crunch bars

Ingredients:

· 6 tbsp natural peanut butter (chunky or smooth)
· 1.25 cup dry oats or whole grain hot cereal (uncooked)
· 5 scoops banana cream Myopro whey protein
· 1.5 teaspoon almond extract or vanilla extract
· 1/4 teaspoon coconut extract
· 1 cup non-fat dry milk
· 1/2 cup water (depending on what type of protein you use, you may need to add more)
· 8 packets splenda
· 1/2 cup raisins
· 1/2 cup dried cranberries
· 1 oz (22 whole almonds) chopped or crushed

Topping: 2/3 cup of Kashi Go Lean crunch cereal (crushed up)

Nutritional info: 40% carbs, 30% protein, 30% fat

For (10 bar batch) 256 cals, 8.4g fat, 1.8g sf, 28.3g carbs, 18.6g pro, 3.2g fiber

For (9 bar batch) 284 cals, 9.33g fat, 2g sf, 31.45 carbs, 20.66g pro, 3.55g fiber

Directions:

Line 8×8 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). Combine dry ingredients EXCEPT Kashi Go Lean in a large bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla/almond/coconut 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. Pull up paper and sprinkle crushed Kashi across the top and press down firmly again with the wax paper. Refrigerate a few hours (or freeze for an 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.

TT W14D2: Water, Water, Everywhere

I’m feeling good again! I may even be well enough to sing some karaoke this Friday at my favorite wine bar, Gran Cru. (I don’t even drink…I just go there to sing once a month since they are non-smoking and very laid back there.)

My strength was a bit low this morning since I did my workout fasted, but I’ll try eating half of my breakfast before my workout on Thursday to alleviate some of that.

Yesterday’s increased water intake and limited starchy carb strategy pretty much took care of my weekend water weight gain, and I am back down to 141.6 lbs from yesterday’s high of 144.4 lbs this morning. Yeah, you read that right–I was carrying some 3 lbs of water weight just from too much sodium and too little water this weekend. Isn’t it fun to be a woman?

I need to watch my water totals again since I seem to have dropped down to around 10 cups/day from my old average of 16 cups/day.

I’m going to stick with my single serving of starch (usually my breakfast oats) per day and keep my fruit and veggie intake relatively high at 6+ servings for the IC.

======================
TODAY’S WORKOUT
======================
– Shoulders and Legs Circuit with Trainer
1) 45 degree Leg Press (4×8 @ 180, 230, 230, 230 lbs)
2) DB Lateral Raise (4×8 @ 10 lbs–Increase to 12.5 or 15 next session)
3) 1-legged Squat (4×8 @ bodyweight)
4) DB incline rear delt raise (4×8 @ 7.5, 10, 10, 10 lbs)
5) DB Seated Arnold Press (4×8 @ 15, 20, 20, 20 lbs)
6) Seated Leg Curl (4×8 @ 105 lbs)

– TT for Women Weeks 9-12 Workout B
A1) BB Squat (3×8 @ 155 lbs)
A2) Eccentric Pull-ups (3×5)
B1) BB Romanian Deadlift (3×8 @ 125 lbs)
B2) DB 1-Arm Standing Shoulder Press (3×8 @ 25 lbs)

– OARS 1 & 2 for Life’s Odyssey

======================
TODAY’S EATS
======================
PWO) 20g pro/40g carb PWO shake with BCAA
1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) Pineapple soy protein smoothie
3) 4 oz. chicken breast, 1 pear, 4 c. mixed salad greens, 2 T. salsa
4) 3/4 c. LF cottage cheese, 3/4 c. grapes
5) 4 oz. chicken breast, 1 c. mixed veggies, 1/2 oz. walnuts
6) 1 c. light soy milk, 1/2 scoop whey, 1/2 oz. walnuts

Supps: 1 multivitamin, 1 calcium 600+D, 6 fish oil caps, 2 servings BCAA, 1 serving l-glutamine