Sweat it Out:
Treadmill 3.7 mph 5 minute warm-up
Weights 45 minutes
Elliptical: 1 hour
Today I went over the two-hour kids club mark at the gym. They were just about to come get me when I walked into pick up Hanna. That’s what happens when you workout with friends. My husband calls it squawking, but really we just get talking and the time flies.
Today was Day 11, Phase 1, Workout A, of “The New Rules of Lifting for Women”. Here is what my workout looked like:
- Barbell Squats: 3 Sets of 10 reps, Warm-up 40 Pounds, S1 85 Pounds, S2, S3 60 Pounds
- Push-ups (girlie style): I think I went down 6 inches instead of 3 (I suck at push-ups, but I am seeing improvement!)
- Seated Row: 3 Sets of 10 reps, Warm-up 40 Pounds, S1-3 80 Pounds
- Step-up: 3 Sets of 10 Reps, S1-3 22 pound bar
- Prone Jack Knife: 3 sets of 12 reps
Measurements are only 1 week away and I cannot wait to see the progress that I have made. I took before pictures back in April and as soon as I hit 20 pound loss mark I will take more photo’s. Right now I am sitting at a 17.3 pound loss so I am hoping with this weeks weigh in and next weeks I will be at 20.
I’ve decided that instead of posting the food that I eat everyday I will participate in the blog tradition of What I Ate Wednesday (actually eaten on Tuesday and posted on Wednesday). I am definitely having a hard time of picturing everything that I eat through out the day. And I’m half way finished with it by the time I remember to snap a photo. So here is everything that I ate yesterday and the Weight Watchers points values for each meal.
I started out my day with a pre-workout snack, a Chobani Greek Yogurt, Strawberry Banana flavor (my favorite flavor). I don’t like to workout with a lot of food on my stomach so this is the perfect size to keep me going through my workout.
Weight Watchers Points Plus Value 5.
When I come home from the gym the first thing I do is immediately make a protein shake so it can start to heal and build my muscles. In the mix there was:
- 1% Milk (I usually use vanilla flavored Almond milk, but lately it has tasted to sweet for some reason)
- Gold Standard Chocolate 100% Whey Protein Powder
- Half Frozen Banana
- TB of Ground Flaxseed
- 2 TB Natural Peanut Butter
- Handful of Spinach
- Handful of Ice Cubes
This combination tasted amazing! It was like a Chocolate Mood from Jamba Juice (with fewer calories). Yum!
Weight Watchers Points Plus Value: 16, because of the Peanut Butter.
Keep in mind that I earned 28 activity points from my workout. I usually don’t eat back the points that I earn, but if I don’t eat a little over my body is fatigued and I am starving pretty much the rest of the day. I try to make a conscious effort to only replace the calories I’ve lost with healthy foods and not things like ice cream.
Lunch came fast, because cardio kicked my butt and was dying for food by 1:00.
This would be the meal that I was halfway done with when I remembered to snap a photo. In this meal:
- 1 egg and 3 egg whites, green pepper, purple onion, black forest ham, and mozzarella all scrambled together
- Bagel thin with Laughing cow spreadable swiss wedge on top (originally there were two halves with spread)
- 6 large strawberries (2 in my stomach)
Weight Watchers Points Plus Value of 13 for entire meal
Snack was around 3:30 and it consisted of a 4 oz. grilled chicken breast and 6 Baked scoops in the “hotter than hell” salsa I made the other day. Then my mouth was sufficiently on fire and I didn’t want to eat anymore.
Weight Watchers Points Plus Value of 6 for snack
I had an Activity Days event that I got to attend at 6:30. I wasn’t prepared and my snack had stuck with me so I made up the same protein shake from this morning and drank it on the go. It tasted just as heavenly as it did in the morning.
Total weight Watchers Points Plus eaten: 56 Points
Total activity points earned through kicking my own a** at the gym: 28 Points
That leaves me with having eaten 28 points for the day.
I know this sounds like a lot, but I think one of the reason’s I didn’t lose anything last week is because I was not eating enough protein. With weight lifting and doing 1 1/2+ hours of cardio, my body needs more than 41 points to keep functioning. I would rather build my muscles and lose a pound a week than drop 5 pounds of muscle. I cannot stress that enough. As long as I am eating healthy foods and fueling my body properly, I will lose weight. Plain and simple (but lets face it, not really simple).
What kind of protein have you eaten so far today?
If you are a blogger do you do WIAW? Leave me a link so I can follow along!
Stay tuned! Tomorrow is a weigh in day!
Affection for Fitness
/ August 24, 2011Hi Carrie! Thanks for the wonderful comment on my blog.
Your post got the back of my mouth scared about your salsa as I was reading. I like your lunch up there. It definitely looks like something I’d eat.
A really good thing to eat for protein is boiled egg whites–boiled eggs with the yolks tossed out. They have quite a lot of protein, but very few calories and no fat. I have tried various types of spices on them, including curry. And they are cheap too. <<Always a plus.
Sometimes, I drink the protein shake with just water and nothing else added. It cuts the calories, but doesn't taste as good. But I don't always need something tasty every moment. Sometimes, I just eat to get food down the hatch.
Have a power-filled day!
Marion