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Old 04-10-2010, 10:05 AM   #1321
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High Protein Low Sugar Chocolate Granola Recipe

laura..
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Old 04-10-2010, 10:07 AM   #1322
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Nutritional Info
Servings Per Recipe: 16
Amount Per Serving
Calories: 154.3
Total Fat: 5.7 g
Cholesterol: 0.9 mg
Sodium: 197.9 mg
Total Carbs: 18.7 g
Dietary Fiber: 2.5 g
Protein: 8.3 g
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Old 04-10-2010, 03:39 PM   #1323
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jami that looks yum but wont work on what laura can have for that meal.

Laura, try the loaves.. and so many things you can do with them I believe you got a recipe in your journal now.

Home from the beach.. sigh.......... I love the beach!
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Old 04-10-2010, 04:57 PM   #1324
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Quote:
Originally Posted by inatic View Post
jami that looks yum but wont work on what laura can have for that meal.

Laura, try the loaves.. and so many things you can do with them I believe you got a recipe in your journal now.

Home from the beach.. sigh.......... I love the beach!
That does look awesome, Jami - thanks so much for taking the time to post it. But Ileen's right - it won't work right now. Literally all I can use right now are eggs, oatmeal, and a serving of fruit.

Oooh, cool - someone posted a recipe for me there? How awesome! I'll be right over to check it out!

I hate coming home from the beach - I always miss it so. I guess that comes from living so close to it for so long (I lived In Savannah for 15 years). We're going to Panama City in July, and can't wait!

Last edited by Firm Hottie; 04-10-2010 at 04:59 PM.. Reason: forgot to put in smilies!
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Old 04-10-2010, 05:36 PM   #1325
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darn... Oh well, maybe you can have it later... I'm sure we could come up with something legal and taste...
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Old 04-10-2010, 05:38 PM   #1326
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ileen, looks like you all had a great time...miss rockin' body! You have worked so hard! I'm so proud of you!
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Old 04-11-2010, 03:33 AM   #1327
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Good morning Friends!
I am getting ready to head off to work. So far its been a good work weekend, busy at least so my shift goes by fast..

Laura~ How about protein pumpkin pancakes? 40g oats, 4 egg whites, 1/2 cup pumpkin.. Blended in blender and poured onto griddle. I eat these on my cardio/low carb days for breakfast..
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Old 04-11-2010, 05:04 AM   #1328
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thank you Jami

those pancakes sound yum!
a great way to add some volume to pancakes on a lc day. Our friend Amy has a bunch of stuff like that too.
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Old 04-11-2010, 06:00 AM   #1329
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Hi guys... work weekend has been killer thus far. It's not a full moon... what's up???

Anyway, Ileen glad you and yours are home safely, even though it's always hard to leave the beach!

Jami, yes the shift goes by quickly, but not getting to eat dinner until 8:15p is the pits. Good thing I eat low carb and don't have those sugar crashes anymore or I'd have been miserable.

Arms are sooo sore... well, really shoulders more than arms. Guess I did some good on Friday.

I have to be careful with my shoulders since I have a rotator cuff/bicep tendon tear that has been healing for over a year!!! Sure wish it would heal more quickly!

Y'all are writing about oatmeal or using oats. That doesn't mess y'all up? I ate some of the protein/oatmeal and was hungry the rest of the day. Maybe it was just mental since I'm so afraid of anything that looks like a grain?
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Old 04-11-2010, 06:20 AM   #1330
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Quote:
Originally Posted by jamistar77 View Post
Laura~ How about protein pumpkin pancakes? 40g oats, 4 egg whites, 1/2 cup pumpkin.. Blended in blender and poured onto griddle. I eat these on my cardio/low carb days for breakfast..
Quote:
Originally Posted by inatic View Post
thank you Jami

those pancakes sound yum!
a great way to add some volume to pancakes on a lc day. Our friend Amy has a bunch of stuff like that too.
Oh, oops! I messed up.. When I have LC pancakes on cadio days, I use 4 egg whites, 30g vanilla protein powder, 1/2 cup pumpkin puree, 1 splend packet and 1 tsp cinnamon.. no oatmeal... I think it is only 12 total carbs, depending on brands of the food of course. At any rate, it is so good!! Especially with sugar free syrup..

Ileen, She does have some good recipes. I like here Peanut butter flavored post workout "blizzard".. I havent' tried it yet... But, its on my list
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Old 04-11-2010, 06:25 AM   #1331
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Karla, Gosh you do need to be careful with your shoulder. IT only takes a little thing to reinjure that.. of course you already know.. Im so worried about getting an injury..
My legs are very sore from my LB workout on Friday. I love it though. It just reminds me of how hard I worked.

Oatmeal used to bother me when I first came off of LC. Not anymore though, especially when I eat it around workout times. I taper my carbs off through out the day and eat more fat in my later meals. Do that, helps me on those days where I am really hungry, but I haven't had a day like that in a while. At first, when I started BFL I was Ravenous!! I swear I couldn't eat enough! LOL Im glad those days are ove.
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Old 04-11-2010, 10:36 AM   #1332
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I'm bored!! Where is everyone!?! LOL Just kidding. We are having some "quiet time" here at work. I have been waiting on an ICU patient to come over here for 35 minutes now... **yawn**
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Old 04-11-2010, 11:05 AM   #1333
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Jami, I'm here!

I wound up making my own creation, and it came out pretty good, but made a lot of food - 6 muffins!

40 grams of plain oatmeal + 4 egg whites + 160 grams of strawberries

Mix, pour into muffin tins, then bake for 30 minutes at 350 degrees.

I ate them at about 11:00 (I slept in this morning), and I'm still full! I'm going to have to suck it up though and eat meal #2, or I'm going to have trouble getting all of my meals in.

Karla - I, too, bloated up when I first started adding in oatmeal, sweet and russett potatoes and brown rice, and honestly, I'm still up in terms of scale weight. But the weird thing is that my tummy isn't bloated anymore like it usually does when I eat carbs. Not sure where that extra water is hiding out... I'm not going to worry about it though - It'll come off when it's ready to.

I know it might be awhile as:
1) I just added carbs back into my diet,
2) also just added (sea) salt back into my diet (I avoided it like the plague before), and
3) I just started lifting heavy again (I always retain water when starting to lift heavy)

But as long as I get smaller, how cares what the damn scale says, right?

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Old 04-11-2010, 11:18 AM   #1334
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Jami, trot on down to Ga. and I can provide you with some work load! I'm sure the board is slow because people are out enjoying their lives...

For you 'real' lifters... I've read where y'all do UB one day, LB the next... but do you rotate through muscle groups in those regions? What I'm getting at is this:

On Friday when I went to the 'real weight' section I did biceps, triceps and just a little shoulder/upper back (hard to do with a recovering shoulder). My arms are still very sore/stiff today. But should I be doing a group, resting it one day and then doing it again, even when sore?

What's a reasonable 'rest' period?

Thanks.
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Old 04-11-2010, 11:29 AM   #1335
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Karla - Erik has me lifting only three days a week, with a rest day in between. Day #1 is UB, day #2 is LB, and day #3 is FB. You need at least 48 hours of rest time, so I'd do LB today if you're planning on lifting.

Here are some pics of the fireplace remodel. Yes, I finally got those suckers uploaded! We bailed on building the mantel this weekend so that we could enjoy this great weather, so don't mind the fact that it's unfinished, okay?

This is what the fireplace used to look like. All white, all boring. We hated how the smoke discolored the tile and mantel so badly. The rug covered the burn marks in the carpet.



This is what we were left with after pulling down the mantel and the tile. Nice huh? The stupid "pros" attached the tile directly to the sheetrock instead of using cement backerboard like they were supposed to.



We cut out the damaged sheetrock and put in the cement backerboard:



This is what the fireplace looks like now with the travertine tile. We extended it up and out a bit on the wall, and also on the floor. The hearth is almost 3' deep and 7' wide now!



We still have to build the mantel. We're planning on going with red oak wood stained a dark cherry to match our furniture. We'll be putting down hardwood floors later this year, but will go ahead and put some molding down between the tile and the carpet to finish it off for now.

What do you all think?
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Old 04-11-2010, 11:44 AM   #1336
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Laura, just so you don't think I don't appreciate your pics... my hospital software blocks them so I can't see them until tomorrow. I know they are there, but can't view them. It sucks, especially since I'm on my personal laptop through the guest wi-fi, but it blocks them all the same. Guess it figures that pics on a message board are porn and this IS a Catholic hospital...

Last edited by NeGA; 04-11-2010 at 12:43 PM..
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Old 04-11-2010, 12:16 PM   #1337
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Karla, Yeah right! I'll just be bored thank you very much! Im sure everyone is out having fun, and enjoying this great weather..
Here is what I do during the week
Mon. upwo chest, back, shoulders, biceps, tris,
tues hiit ..abs
wed lbwo quads, hams, glutes, calves
thur hiit abs...
fri upwo
sat/sun off
next week I'll switch the rotation..
Mond lbwo
tue hiit
wed upwo
thurs hiit
frid lbwo
I change my workouts everytime. I dont really do the same exercise everytime.. so for biceps, Monday I'll do concentration curls, then Friday I'll do reverse grip dumbbell curls, or progressive failures.. (so I'll start with 25lb dummbells, lift to failure, then switch to 20lb dumbbells, lift to failure, than 15,10.. 4 weight changes.. All these are consecutive with no rest in between.. These will hit the muscle fibers a little bit differerntly than a regular set. I keep a workout journal to know how much I lifted and what exercise I did last, that way I can make sure the muscle can get hit a couple different ways..
I think 2-3 days is the standard time for rest period..

Laura, Your fireplace looks nice! Good up grade. Your muffins sound delish too! I have all those ingredients, so I guess I'll have to make muffins now.. LOL
My tummy was bloated for a couple days when I started eating the carbs again.. it went away fast, but I think all the water weight goes to your muscles... WHere it should be NICE The added weight from the extra carbs has never come off me either. I am still about 2 pounds heavier, but I look much different. I think the muscle/fat transition takes a while. I heard someone say, that a loss in scale weight is differernt for some people, some people may not notice anything for months..
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Old 04-11-2010, 01:24 PM   #1338
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Karla, i lift 4 days a week Upper/lower, rest upper , lower rest.. sometimes 2 days before starting back. ALl depends on a few things.

The fireplace is lovely!!!
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Old 04-11-2010, 03:38 PM   #1339
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Laura - I was bloated too when I added oatmeal, brown rice, etc but not anymore. Yay!

I am now doing 4 days of cardio only. Two of those days are HIIT, one kicboxing, and one elliptical or easy jogging.

For weights, I am still keeping it 2 upper and 2 lower.

Hey, Ileen when you do 2 lower body, do you do one day lower body in the beginning of the week and the second lower body near the end of the week? How do you split the lower body into 2 days?
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Old 04-11-2010, 03:46 PM   #1340
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depends but currently..



upper , lower, REST, upper , lower, rest, rest OR (depends)

Hiit often was on a leg day for optimum rest but my current program breaks some of those rules.. but im well fed for it..
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Old 04-11-2010, 03:50 PM   #1341
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Thank you!!!
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Old 04-11-2010, 03:54 PM   #1342
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Laura - I was bloated too when I added oatmeal, brown rice, etc but not anymore. Yay!

I am now doing 4 days of cardio only. Two of those days are HIIT, one kicboxing, and one elliptical or easy jogging.

For weights, I am still keeping it 2 upper and 2 lower.

Hey, Ileen when you do 2 lower body, do you do one day lower body in the beginning of the week and the second lower body near the end of the week? How do you split the lower body into 2 days?
you also want to keep in mind the total impact on your legs..

see here.. you might want to pop up that question and get some feedback.

How Much Cardio? | Q&A | Lean Bodies Consulting
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Old 04-12-2010, 05:38 AM   #1343
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Good Morning everyone! NOSE TO THE GRINDSTONE!!! Only 3 weeks out and I have to be 100% clean. Workouts are no prob. but that darn food monster that dweleth inside of me... stupid food monster.. He needs to be cast away to firery depths of the earth!

Today will be UPWO! I love it! I dont know why my arms are getting so big?? Im not eating extra cals to actually grow mass... weird.. Maybe I just grow muscle easily, Maybe that is why my legs dont "look" any smaller.. I do have some subborn fat on them. How in the heck to I get that off! I hope the bike hiits help. I have been doing them on the tready since January, so I think I do need that change up.
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Old 04-12-2010, 06:34 AM   #1344
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Good Morning everyone! NOSE TO THE GRINDSTONE!!! Only 3 weeks out and I have to be 100% clean. Workouts are no prob. but that darn food monster that dweleth inside of me... stupid food monster.. He needs to be cast away to firery depths of the earth!

Today will be UPWO! I love it! I dont know why my arms are getting so big?? Im not eating extra cals to actually grow mass... weird.. Maybe I just grow muscle easily, Maybe that is why my legs dont "look" any smaller.. I do have some subborn fat on them. How in the heck to I get that off! I hope the bike hiits help. I have been doing them on the tready since January, so I think I do need that change up.
Jami, you and I have similar hurdles. My hips and thighs are my nemesis -- mostly THIGHS. Always have been. As it's been said: "First place to gain, last place to lose." Perfect example of why it's necessary to train for one's specific body comp goals. There is no cookie-cutter training program that is gonna work for everyone's body. KWIM?

I'm always interested in learning about other women's training/nutrition programs who have the hip/thigh battles that I have.

One thing that seemed to work for me last year in really making a noticeable difference in their shape/leanness was running. Unfortunately, with an injured knee ligament, I can't do that right now.

There are those who say: Don't run, it will eat up all your muscle. But again, it depends on the body type. There are no set-in-stone training and/or nutrition rules that apply to everyone.

It's all a matter of finding what works best for our specific body types.
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Old 04-12-2010, 06:42 AM   #1345
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Hi Twyla! Thanks for all the info! I think your thighs look great. A size 4!! How could they not! LOL My hips and thighs are holding me to a size 8 jeans... Big in the waist of course. My waist is 25", and my thighs are 21! LOL I have lost 2 inches off each of them, so I am making headway. I think that running has always helped me shrink them up a little.
I have heard recently that Low Fat diets are much better for Pear shaped women, than low carb and high fat, But, I think what ever you have been doing is really working great for you Carb and fat cycling..

Alright. Off to the gym!! I'll check in later, that is if DH hasn't commandeered the computer by then. LOL He has a lot of online school stuff to do today..
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Old 04-12-2010, 07:47 AM   #1346
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Morning y'all!

Karla - I know you'll be checking my pics out, so no worries, hon! My pics are porn - remodeling porn!

Jami - Hey sweetie! I'm glad you like it. We can't wait to get the project finished. We'll be doing just that this week, then it'll be on to the next project!

Afuentes - I hope you read that great article that Ileen linked. As usual, Erik tells it like it is. I love the part when he says that anyone overdoing the cardio to lose weight is a moron! I'm not saying that you are, A, because you're not doing the 2 hours a day he was talking about.

Ileen - as usual, you are a fountain of knowledge. Thanks for helping us newbies to serious weight lifting out.

Twyla - I think that for us pears, running can be good for leaning us out. I think those that are apples or rulers really have a problem losing their quads when running. Hell, we pears need all the help we can get shrinking our darn thighs! I'm not running right now (but want to start soon), but my cardio of choice is "jogging" on my Gazelle. I'm hoping that'll do the same as running.

I had nice rest day yesterday. Eating was 100% on plan again, and the best thing is that I have absolutely NO cravings at all! I really do think that when one's body gets to have the good, unprocessed carbs (oatmeal, fruit, sweet & russett potatoes, brown rice, etc), it kills the cravings for all of the bad stuff.

I played on the computer for a bit, did some food prep for this next week, took Sadie to the dog park with DH, made dinner, then went out to play team trivia. We didn't win, but had a good time. No, I didn't have a single drink - I told you that I was on plan 100%.
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Old 04-12-2010, 09:40 AM   #1347
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Hi Guys... Monday afternoon... the sun is shinning, the country birds are in full song... I love Spring! Well, except for the fact that I can't breathe!!! We had a huge rain last Thursday that was suppose to have really settled the pollen, but I think all it did was make it mad!

Anyway... Laura I've seen the pics. Y'all are quite the little home improvement gurus aren't you? That all looks lovely. Expanding the tile area on the floor was a great idea and I love the color choice. Of course living in the 'red clay belt' I can't image why ANY builder would choose WHITE anything... LOL...

I continue to enjoy reading everyone's info. Thanks so much for sharing with the group.

Today is ballet class for me so I'm not going to the gym.
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Old 04-12-2010, 09:55 AM   #1348
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I love coming here and reading about everyone's progress. You all motivate me!

Started the 2nd level of NROLW today and really enjoyed the workout.

My new stats
Start date March 1st.
Lost 8 pounds
Chest-down 2"
Waist-down 3"
Hips - down 2"
Thighs-down 2"
Arms - down 1 "

I am golfing a bit and playing tennis as well as HIIT 3 times a week. I feel stronger than I have for quite some time
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Old 04-12-2010, 10:08 AM   #1349
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Hi everyone! I worked out twice this weekend at the gym, plus took a walk with my daughter and went out to fly at kite. It's amazing that now that I feel better and am in better shape...I want to go out and DO more things. It's a very nice "side effect" of working out, lol.

I tried on denim skirt at Target yesterday. It was a size 2 and fit me. Those sizes must run pretty big, though, because my waist is still 29".

I am the classic apple shape so my challenge is to keep lowering my body fat to the point where I am lean through my mid-section!
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Old 04-12-2010, 10:10 AM   #1350
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hahaha - yes I read the article. I am going to keep it at 4 days of HIIT, kickboxing, walking, etc. It is mostly diet. I am taking in around 1500 calories of clean eating a day.
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