LJB - Back with a Vengeance - WW Way

[LJB]

My trainer kicked my potato this evening!

Lots of sets to failure for my chest and back. She loves using exercise with rope. Pulls and pulleys. Yikes! I feel muscles I never thought I had!

Still need to work on the menu. Stayed within my dpt though and I feel good after a weekend of eating.

[Frenchie'sGirl]

Glad you are feeling good, and hope your trainer isnt too hard on you

[LJB]

Today's Eats

Breakfast: Low-Carb Pita, 1 Wedge of Laughing Cow Light Garlic and Herb cheese, teaspoon of hummus, 2 slices of cooked ham

Snack: Dannon Plain Non-Fat yogurt with a sprinkle of cinnamon, 1/2 apple

Lunch: Low-Carb Pita, 1 Wedge of Laughing Cow Light Garlic and Herb cheese, teaspoon of hummus, Boca Burger and 1/2 an apple

Snack: 6 Almonds and 1/2 Grapefruit

Dinner: Mixed Greens, Tilapia, cottage cheese, 1 whole egg, 2 egg whites

Water, Green Tea and I brought a small can of Diet Schweppes Ginger Ale with me.

Workouts will consist of 20 minutes of HIIT on the elliptical, abs and maybe some hip abductions for fun.

[LJB]

Today's Eats - "I see a re-run"...LOL

Breakfast: Low-Carb Pita, 1 Wedge of Laughing Cow Light Creamy Swiss cheese, 1/2 teaspoon of hummus, 2 slices of cooked ham

Snack: Dannon Plain Non-Fat yogurt with a sprinkle of cinnamon, 1/2 apple

Lunch: Low-Carb Pita, 1 Wedge of Laughing Cow Light Creamy Swiss cheese, 1/2 teaspoon of hummus, Boca Burger and 1/2 an apple

Snack: 6 Almonds and 1/2 Grapefruit

Dinner: Will try once again for the tilapia! LOL!

Second Day of Strength Training with my Personal Trainer -

Shoulders, Arms

Shoulder Overhead Press
Dumbbell Lateral Raise
Dumbbell Rear-Delt Raise
Barbell Curl
Hammer Curl
Pressdown
Lying Triceps Extension

Begin with Cardio for 20 minutes and end the workout with a quick abs and stretch.

[LJB]

My arms are hanging down like a gorilla. LOL!

[kimlou]

scribing

[LJB]

Originally Posted by kimlou

scribing

Sweet!

You want to read about my grueling strength training workouts!My arms and shoulders are sore today!

[LJB]

Today's Workout plan:

20 minutes of HIIT elliptical, abs with weights for flexibility, work on my core with some much needed stretching and maybe get on the hip abduction machines. There is always a couple of ladies on them when I want to use it! BOOOO!

Today's Eats:

Breakfast: Low-Carb Pita, Laughing Cow Light Creamy Swiss Wedge, 1/2 teaspoon of hummus, 2 slices of turkey meat (5 points)

Snack: 1/2 an apple, Dannon - plain, non-fat yogurt with a cinnamon sprinkle (2 points)

Lunch: Low-Carb Pita, Laughing Cow Light Creamy Swiss Wedge, 1/2 teaspoon of hummus, Boca Burger - 1/2 an apple (5 points)

Snack: 1/2 grapefruit, 6 almonds (2 points)

Dinner: Rest of yesterdays salad. (Tuna with mayo, feta, lettuce with 2 egg whites and one whole egg.) I'm guesstimating about 8 to 10 points for this meal.

If I am hungry, I will eat 1/2 cup of non-fat cottage cheese and some grapes.

My trainer recommends I eat no grains of any kind in the evening for right now.

[LJB]

Yay! Change of plans this evening! My husband told me to relax and he's taking me out for a low-carb dinner instead! Woo Hoo!

[LJB]

Originally Posted by LJB

Yay! Change of plans this evening! My husband told me to relax and he's taking me out for a low-carb dinner instead! Woo Hoo!

It appears my trainer disagreed with "relaxing" and told me to take my behind to the gym. So I did and then went out to dinner later.

[Frenchie'sGirl]

Aha too funny...better watch out for her...she's gonna get ya

[LJB]

My trainer, Shirley. Yes, she's a 28 year old named Shirley. LOL! We've done the whole Airplane bit. Anyway, she came with me to the WW meeting and was pleased I gained weight. She knew from my journals how I gained. Feta cheese, tuna, mayo and certain other cheeses such as Laughing Cow cheese contain a lot of sodium.

I need to increase my vegetable and protein intake and must include a whey protein drink. And eggs are important since they contain good fats.

[lisabinil]

Originally Posted by LJB

My trainer, Shirley. Yes, she's a 28 year old named Shirley. LOL! We've done the whole Airplane bit. Anyway, she came with me to the WW meeting and was pleased I gained weight. She knew from my journals how I gained. Feta cheese, tuna, mayo and certain other cheeses such as Laughing Cow cheese contain a lot of sodium.

I need to increase my vegetable and protein intake and must include a whey protein drink. And eggs are important since they contain good fats.

That is one darn good trainer! Upping my protein is a great diuretic for me and veggies/fruits really fill me up. So glad to see she's proactive in figuring things out for you.

[LJB]

My menu today is different from what you've all been used to seeing. And will include supplements.

Breakfast: 2 scrambled eggs, 2 Boca sausage links (mustard for taste) - 6 Points

Snack: 6oz. non-fat plain yogurt, cinnamon, 1/2 green apple - 2 Points

Lunch: Low-Carb Pita, 1 Laughing Cow Cheese Wedge, 1/2 teaspoon of hummus, mixed greens and 2 chicken breast slices (1/2 green apple) - 5 Points

Snack/Pre-workout: 1 banana, 6 almonds - 2 Points

Post-Workout: Lean Body Chocolate Protein Shake - 5 Points

Dinner: Mixed greens, Boca Burger, 1/2 teaspoon of hummus, 1 egg white and 2 whole fried eggs. (A few grapes.) - 6 Points

If still hungry, a few almonds and a whey protein shake - 5 Points

26 Points. and with the -3 Points deficit and 8 activity points I'll earn today, I am far under the 29 dpt. I'll add some more protein during dinner to help things along.

Oops! Forgot the supplements I am taking!

BCAA's taken 4 times daily
Apple Cider Vinegar with water taken twice daily
Multi-Vitamin with Vitamin D and Iron
Green Tea (am and pm) and 1 extract daily
Caffeine supplement 200mg taken twice daily
Whey protein (at least one shake daily)

Lots of water at least 64oz. minimum.

[Frenchie'sGirl]

So how are you feeling with the new menu? I hope you are well

[LJB]

Originally Posted by Frenchie'sGirl

So how are you feeling with the new menu? I hope you are well

I feel fine. I can tell Shirley is leaning me towards cleaner eating. She reminded me to bake those chicken breasts this evening. Tomorrow's dinner will be chicken breast, broccoli and mixed greens for sure.

[LJB]

I also wanted to clarify that since I do not eat enough protein throughout the day, it was suggested I take BCAAs.

[LJB]

My trainer said I should not bother posting a dinner plan anywhere if I keep changing it at the last minute even if it's on plan or not. It confused her when I said after my protein drink last night, all I was hungry for was 4oz. of baked chicken breast and a handful of mixed greens. Once again, I did not eat enough points.I'll post my dinner plan after from now on.

I don't know what to say. There are days when I have no desire to eat, others I will bounce way over the 29 and into the 49 with little to no thought.

What was suggested and highly recommended was to stay within the same routine for the weekend.

Wake at the same time.
Prepare food to place into cooler.
Eat at same times if possible.
Remember to take supplements.

My body will begin to adapt and I will see the results!

[LJB]

Due to a gas line replacement to the house yesterday, I was a bit stressed. I hate inconvenience but I would hate even more if the house had gas build-up and went kablooey! LOL

Yesterday's Eats:

Breakfast: 2 whole eggs scrambled (cooked in microwave), teaspoon of hummus, mustard (4 points)

Snack: 6oz. of non-fat plain yogurt sprinkled with cinnamon, 1/2 green apple (2 points)

Lunch: Low-Carb Pita, 1/2 teaspoon of hummus, Laughing Cow Light Creamy Swiss cheese wedge, mixed greens, 2 turkey slices (5 points)

Snack: Banana, 6 almonds (2 Points)

Post Workout: Lean Body Chocolate Milk Shake Protein Drink (5 Points)

Dinner: Same as lunch but with 10-12 red seedless grapes for a treat (5 Points)

I am guesstimating I am eating between 23/25 points day.

Workouts: 20 Minutes of HIIT cardio on the elliptical
Weighted abs with 25lb. weight.

[Frenchie'sGirl]

I think all people have up and down days. It is really hard to stay at the same level. I hope your routine helps you!

[LJB]

It's Thursday and I have not gone off plan at all. Though I think I did not eat very much for dinner last evening. 6-1/2oz. of baked chicken breast dipped in some ranch and hot mustard. And later a few grapes.

[LJB]

Very busy at work today. I will update later.

Tonight's Workout does involve cardio and weighted abs. I finally broke down and bought myself a decent pair of weight gloves. Lifting heavy without them is not recommended. Ouch! My poor hands!

[LJB]

I was starving during lunch! I think all that cardio and weight training caught up with me. I ate a 14-16 point meal for sure!!

Today's Menu is looking like this now:
Breakfast: Low-carb pita, laughing cow cheese wedge, teaspoon of hummus, 3 turkey slices (5 Points)

Snack: 1/2 apple, yogurt (2 Points)

Lunch: Whole wheat wrap, stuffed with ham, swiss cheese and lettuce with mustard
(I'm guesstimating 14-16 points)

Snack: 1/2 apple

Dinner: 2 fried eggs, non-fat cottage cheese, on top of a handful of mixed greens, some grapes for desert. (6 Points)

Oh! I guess I am okay! I thought I was way over my dpt today! I do have activity points that I never used this week.

[Frenchie'sGirl]

Sounds like you are doing great, glad you finally got some gloves!

[LJB]

I will update later on what I've been doing. Busy busy at work today!

<----Oh! And look! Got a fancy new dress on!

[LJB]

Yesterday's workout was a doozy!

I always...always begin with 20 minute HIIT cardio on the elliptical. Why? My gym becomes crowded after a certain time and if I finish my strength training, there is a chance I won't be able to get on the equipment. I get it done and out of my way. I do not feel fatigued to the point where I can't do my training. In fact, I feel pumped and ready to go!

Chest press
Huggy Bear
High and Low Rope Pulls
Biceps (Barbell Curls)
Biceps (Dumbbell Curls)

4 sets each with 10 to 15 reps each at varying weights. I was impressed I could do a barbell curl with each arm using a 20lb. weight! Yes, I grunted and yes, the guys were looking at us. Sweet!

After, I did a few reps using an ab machine. WOW! I felt it right after!

Eating was great.

Breakfast, Snacks and Lunch were the usual fare and dinner was the buffet. Now before you comment, I ate smart this time. Protein such as lean ham and chicken, chopped egg with spinach, peas, shredded parm cheese, drizzle of low-cal dressing, carrots and green beans. Not a huge plate by any means. Just enough for me.

'Today's Workout:

Cardio and abs with weights for flexibility.

Eats:

Breakfast: Low-carb pita, Laughing cow creamy Swiss wedge cheese, 1/2 teaspoon of hummus, 3 turkey slices

Snack: 1/2 apple, 5 oz. of plain non-fat yogurt with cinnamon

Lunch: Grilled chicken, romaine lettuce, 3T of balsamic vinaigrette dressing

Snack: Banana, 6 almonds

Dinner: 2 fried eggs, 2 slices of ham, grapes for desert.

I feel good!

[turbotex]

Just stopping by to say - YOU ARE WORKING IT GIRL!!!!!!!! Keep it up!!!!

[LJB]

Originally Posted by turbotex

Just stopping by to say - YOU ARE WORKING IT GIRL!!!!!!!! Keep it up!!!!

Thank you for stopping by!

[Frenchie'sGirl]

SO glad to hear you are doing well and feeling good. The new dress is swanky!

[LJB]

Here's the bad:

I guess I still have a long way to go after all. Some jerk asked if I wanted to try a food sample after he said "you look hungry...must be eating for two..." WT heck??? My stomach is always the LAST thing that goes down when slimming/exercising. Ugh! I just want to hide.


The good: Shoulders/back/triceps. Excellent workout!

Eats:

Breakfast: Low-carb pita, Laughing cow Light Chipotle cheese wedge, 1/2 teaspoon of hummus, 2 ham slices (Green tea)

Snack: 1/2 apple, plain zero fat yogurt with cinnamon (6oz.)

Lunch: Low-carb pita, Laughing cow Light Chipotle cheese wedge, 1/2 teaspoon of hummus, romaine lettuce, Boca buger, 1/2 an apple

Snack: Hungry! 1/2 an apple, banana, 6 almonds

Post workout snack: Lean Body Chocolate Shake whey protein drink

Dinner: 2 fried eggs, 2 slices of ham, 2oz. of plain zero fat cottage cheese