I was a good little eater this weekend, staying within my targets both days instead of losing my mind and discipline without the regimented schedule of a work day to keep my stomach in check.
At 143.8 lbs, I’m down 2 pounds from last Monday and continuing to drop now that I am back to my normal meals and workout routine.
My goal for this summer is to BE at maintenance at 130 lbs, 16-18% body fat, and to sustain it until it’s the holidays when I will wisely embark on a slow bulk November-December. I’ll have my legs from 2005, and more lean mass on my back, shoulders and glutes than I’ve had before.
Looking at my own photos this weekend when I was upgrading my blog gallery really put everything into perspective for me when it comes to my weakness–justifying extra bites of food because “I’ve worked hard for it”. If I want to get this done, I can’t be lackadaisical about nutrition even if I *do* use twice the weight of the other women in the gym when I perform most exercises. Others may be able to get away with sloppy nutrition, but I have never been like that, and no amount of wishful thinking will change this truth.
So clean eats, daily logging, and more intense exercise it is!
I’ll even have some support at work for a change since some of the guys have decided to do a 12 week fitness challenge starting today. There are four teams of 4-5 so far, and I’ll be representin’ South Building with some guys from the handheld game development team against the three teams from the Wii development side of the house. I’ve also got the Turbulence Training 12-week transformation contest going on for the next 11 weeks, so that’s a double dose of commitment on top of the challenges here!
Anyway, I ran 30 minutes of intervals using Cardio Coach v.6 during lunch, and will be hitting the gym for TT weights, core, and some elliptical time after work. I printed out a copy of Alwyn Cosgrove’s interval cardio guidelines from Afterburn last night and will be giving that a shot on my off days from TT workouts/intervals.
This Week’s Workout Plan
Mon) Interval Run (30 min); TT Weights + Interval Elliptical (60 min); Yoga + TT Core (30 min)
Tue) TT Weights + Interval Stepper (60 min); Yoga + TT Core (30 min)
Wed) TT Weights + Interval Bike (60 min)
Thu) Skating (30 min); Yoga + TT Core (30 min)
Fri) TT Weights + Interval Run (60 min)
Sat) Forza (60 min); Yoga + TT Core (45 min)
Sun) Rest and recreational skating (30 min)
M1) 1/2 c. sauteed spinach, 3 egg whites, 60 g oats and raisins, 5 pieces chili radishes
M2) Pineapple soy protein shake
M3) 3/1 spinach omelette, 1 large navel orange
M4) Homemade trail mix (1/2 oz. walnuts, 20 g raisins, 1 dried apricot, 1/4 c. Fiber One cereal)
M5) 1/2 c. 1% cottage cheese, 1/2 c. strawberries, 1/2 oz. walnuts
M6) 4 oz. sauteed garlic ginger whiting filet, 1 c. asparagus veggie stir-fry
Est. Calories/Ratios: 1406 calories; 45% carb / 33.6% pro / 26.1% fat
Supplements: multivitamin, calcium 600 mg + D, vitamin C, 5g l-glutamine, 3 fish oil caps