1/31/08 Log: The Revenge of the Chocolates

No workout this AM because I wanted to give my body a full 24 hours to recover and rehydrate from donating blood yesterday. I should be fit to go by tonight for my postponed 2K3 upper body workout. DOMS from this weekend’s upper body work has completely gone away, and I think I will attempt to do my incline db bench press with 40 lb dbs this week. I’m planning on a living room workout, so intervals will be my usual “OMG, I’ma throw up now” bodyweight circuit with squat thrusts, jacks, mountain climbers, and jump squats.

Art class with my Dad is turning out to be pretty cool. I think he’s wanted to draw for a while (I kept seeing pencils, sketch pads, and other art paraphernalia around the house recently), but hadn’t quite figured out how to get started. He’s done Chinese calligraphy for a while, but no formal art lessons. We started fall-themed landscapes last night based on a rather Impressionistic looking reference painting. Both of us are going to try to finish our drawings before the next class so we can draw something based on our own photos next Wednesday.

Eats, alas, were not so clean for meal 6 last night, which was eaten at Mom and Dad’s after class. I had:

1/2 c. rice, ~1 c. misc. super salty, not low-fat Taiwanese stir fries and dishes at my parents’ house, 5 1″ pieces of assorted chocolate, 1 chocolate truffle that was NOT worth the 70 calories, and 2 T. peanuts

Clearly this was a cheat meal. I have one more cheat left for the week, but I don’t know what it will be yet. Most likely I will end up having a burger or hotdog on Superbowl Sunday, but geez, that feels like a total waste of a cheat meal, doesn’t it? I might make myself something that I actually WANT for my official cheat and take healthy nibbles to DH’s friend’s incomprehensible football thingie. (I have never EVER watched a whole football game in my entire life. I’d like to keep my record pristine.)

Weight was 142.8 lbs this AM, primarily due to water retention from all the salt in last night’s dinner. TTOM is pretty much over, so the scale will start moving down again over the next day or two.


– TT for Fat Loss 2K3 Workout A
(Will post actual weights/sets after workout)

– Shapeshift Bodyweight interval circuit x 6

M1: 3 egg whites, 1 whole egg, 1/2 oz. cashews, 2 T. raisins, 1/2 c. sauteed spinach
M2: Pineapple soy protein shake
M3: 3 oz. grilled chicken breast, 1 c. mixed veggies, 1/4 c. Kashi 7-grain pilaf, 2 oz. sweet potato wedges
M4: 1/2 c. 1% cottage cheese, 1/2 oz. cashews, 70 g blueberries
M5: 3 oz. grilled chicken breast, 1 c. spinach and cucumbers, 1/4 c. crushed pineapple, 3 oz. sweet potato wedges
M6: 1/2 scoop protein powder, 1/2 c. light soy milk, 1/2 oz. nuts

To prevent further unplanned chocolate intrusions upon my diet, I am baking these brownies from an Eating for Life meal plan this weekend:

Walnut Brownie*

1/2 cup soy flour
1/4 cup whole wheat flour
1/2 cup SPLENDA® Granular sweetener
1/2 tsp. baking powder
1/4 cup canola oil
6 egg whites
1/4 cup unsweetened applesauce
5 tbsp. chopped walnuts
4 tbsp. unsweetened cocoa powder

Serving size is one muffin; this recipe makes 12 muffins. Preheat oven to 350 degrees F. Lightly coat an 8”x 8” baking dish with cooking spray. In a large mixing bowl, mix together, soy flour, whole wheat flour, Splenda, cocoa powder, and baking powder. In a medium mixing bowl, beat egg whites (soft peaks); then add canola oil, applesauce and 1/4 cup water to beaten egg whites. Pour applesauce mixture into flour mixture and stir until well combined. Pour batter into baking dish and sprinkle with walnuts. Bake until edges spring back when touched gently (center will be soft), about 15 minutes. Allow to cool and then cut into 12 equal portions. Remove one portion (brownie) for this snack and you can wrap the rest individually in plastic wrap, and place in freezer bag in freezer for later use.

Nutrition Facts
Amount Per Serving
Calories 110

Calories from Fat 70
Total Fat 8.0 g
Saturated fat 1.0 g
Cholesterol 0 mg
Sodium 45 mg
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sugars 1 g
Protein 5 g
Vitamin A 0 %
Vitamin C 0 %

Cardio Coach Hotness

Check it out:

CC All

CC Autographed

My six Cardio Coach guided workout CDs from the 2008 New Year dealio I wrote about the other day just arrived via Priority Mail today!

I even got a personal Sharpied autograph from the Cardio Coach himself, Sean O’Malley. 😉


This was the $30 + $7.50 s/h special that included actual CD versions (usually $19.95 each) of volumes 1, 1 revised, 2, 3, 6 (with Candace), and 6 (with Sean) and a $20 gift certificate for a friend (or yourself) that can be used to snag MP3 downloads ($14.95 each) of the remaining three CC workouts: volumes 4, 5, and the brand new 7. There is a concurrent Buy 2, Get 1 Free deal going on, so those three extra downloads only cost you $9.90 out of pocket if you use that $20 gift certificate. ($14.95 + $14.95 + $0 – $20 gift certificate).

So for $47.40, you are pretty much getting the entire Cardio Coach workout library that normally goes for $164.55. The sale ends on 2/1/08, so check out the workout overviews at the Cardio Coach web site now if you are even vaguely interested in the package.

Personally, as a confirmed cardio-hater, I’ll take all the help I can muster to get me through the required treadmill, stationary bike, and elliptical time I need to put in during a cut. The CC workout audios work equally well outdoors when you take your cardio sessions on the road, too, and serve as creative alternatives to the usual BFL or TT style intervals when looking at your watch and counting down every 60 second block of time starts to get tedious.

Hurray! I can’t wait to fire up my entire collection over the next couple of weeks. I’m almost looking forward to cardio now.