I'm still psyched about having a short-term goal. If you read yesterday's post, I have 6-week plan to reach 152 pounds. That's not my final goal weight, but it's a step in the right direction (final goal weight is still 135).
Yesterday was a near perfect day for eating and exercise. I know I can't be that perfect every day, but it's what I'm striving to attain on a fairly consistent basis.
My workout yesterday
10 minutes warmup on the elliptical
30 minutes on Sadie (StairMaster)
For my strength routine I do the pyramid sets, starting with the lighter weight, more reps, then higher weights with few reps. Below are the reps/weight for each set. I always do three sets of whatever exercise I'm performing, and on the last rep I go as heavy as I can handle for a minimum of eight reps. I read about this in the New Rules of Lifting for Women.
45 minutes lower body strength workout:
Leg extension 12/65 10/67.5 10/70
Seated leg curl 15/65 12/72.5 10/75
Prone leg curl 12/65 10/70 8/75
Back leg kick with cable ankly cuff 12/40 10/45 10/50
Curtsie lunges 3 sets - 20 reps
Prone leg press 12/70 12/70 12/70
Total calories burned according to my heart rate monitor was 499. According to the Activity tracker in eTools this earned me 7 APs. I only planned on using 4 of those a day.
My food was just about perfect, although a rather weird breakfast because I didn't eat before my Weight Watchers meeting at 11 a.m. Afterwards I wanted to work out so I stopped at the store and bought my breakfast, which is definitely not something I would normally eat.
Breakfast
2 boiled eggs - 4 Points
1 Lucerene light raspberry smoothie - 2 Points
1 WW Red Velvet bar (I caved and bought a box at the meeting - not very good. Tasted like chemicals.) - 1
ttl = 7
Lunch
Blackberry Smoothie:
2 cups blackberries - 2.5
WW smoothie mix - 1
1 cup 1% milk - 2
2 scoops goat whey - 3
3 cups spinach - 0
lots of ice and 1 cup water
ttl = 8.5
Dinner
Grilled 5 oz. Sockeye salmon fillet with lemon pepper - 6.5
Stuffed eggplant (delicious! I promise to share the recipe soon.) - 3
ttl = 9.5
Dessert at 9 p.m.
Jello sugar-free chocolate cup - 1
Light Redi-whip whipped cream - 1
Snack at 10 p.m. - still hungry
Sugar free hot cocoa - 1
Total = 28 Points
That was right in line with what I want to eat. My goal is a maximum of 29 Points a day. I still have some junk food in my diet, like the WW smoothie mix and the sugar-free jello pudding, but I can't go all natural. It would sort of be like me going without makeup, it's just not going to happen.
I'm not going to post all my food every day, since I'm sure people could care less what I eat. I'm mainly posting it to let you know I eat a lot, and I'm not starving myself. Looking at what I ate though, I see things I need to change. Smaller meals, and more snacks.
I also posted the "152" stickies all over the house. They're really helping me stay focused. I'm going to put them in my car too, as well as in my cubicle at work. I really don't care if people know what I weigh.
Today I'm riding my bike for 50 minutes and going to stop on the way back to pick blackberries, I love my blackberry smoothies.
I'm still....soooooo excited!
Yesterday was a near perfect day for eating and exercise. I know I can't be that perfect every day, but it's what I'm striving to attain on a fairly consistent basis.
My workout yesterday
10 minutes warmup on the elliptical
30 minutes on Sadie (StairMaster)
For my strength routine I do the pyramid sets, starting with the lighter weight, more reps, then higher weights with few reps. Below are the reps/weight for each set. I always do three sets of whatever exercise I'm performing, and on the last rep I go as heavy as I can handle for a minimum of eight reps. I read about this in the New Rules of Lifting for Women.
45 minutes lower body strength workout:
Leg extension 12/65 10/67.5 10/70
Seated leg curl 15/65 12/72.5 10/75
Prone leg curl 12/65 10/70 8/75
Back leg kick with cable ankly cuff 12/40 10/45 10/50
Curtsie lunges 3 sets - 20 reps
Prone leg press 12/70 12/70 12/70
Total calories burned according to my heart rate monitor was 499. According to the Activity tracker in eTools this earned me 7 APs. I only planned on using 4 of those a day.
My food was just about perfect, although a rather weird breakfast because I didn't eat before my Weight Watchers meeting at 11 a.m. Afterwards I wanted to work out so I stopped at the store and bought my breakfast, which is definitely not something I would normally eat.
Breakfast
2 boiled eggs - 4 Points
1 Lucerene light raspberry smoothie - 2 Points
1 WW Red Velvet bar (I caved and bought a box at the meeting - not very good. Tasted like chemicals.) - 1
ttl = 7
Lunch
Blackberry Smoothie:
2 cups blackberries - 2.5
WW smoothie mix - 1
1 cup 1% milk - 2
2 scoops goat whey - 3
3 cups spinach - 0
lots of ice and 1 cup water
ttl = 8.5
Dinner
Grilled 5 oz. Sockeye salmon fillet with lemon pepper - 6.5
Stuffed eggplant (delicious! I promise to share the recipe soon.) - 3
ttl = 9.5
Dessert at 9 p.m.
Jello sugar-free chocolate cup - 1
Light Redi-whip whipped cream - 1
Snack at 10 p.m. - still hungry
Sugar free hot cocoa - 1
Total = 28 Points
That was right in line with what I want to eat. My goal is a maximum of 29 Points a day. I still have some junk food in my diet, like the WW smoothie mix and the sugar-free jello pudding, but I can't go all natural. It would sort of be like me going without makeup, it's just not going to happen.
I'm not going to post all my food every day, since I'm sure people could care less what I eat. I'm mainly posting it to let you know I eat a lot, and I'm not starving myself. Looking at what I ate though, I see things I need to change. Smaller meals, and more snacks.
I also posted the "152" stickies all over the house. They're really helping me stay focused. I'm going to put them in my car too, as well as in my cubicle at work. I really don't care if people know what I weigh.
Today I'm riding my bike for 50 minutes and going to stop on the way back to pick blackberries, I love my blackberry smoothies.
I'm still....soooooo excited!
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Posted by: Tukiyooo
Day 2 of my plan (and still excited!) Updated at :
9:58 AM
Sunday, August 30, 2009
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