Food. Food. Food. Plan. Plan. Plan.

I finally remembered to write the 2011 and not 2010 haha.

After every training session or gym time I always feel, “That was good. Now for a rest and then I need to do more.” I keep feeling I need to do MORE! When I’m actually doing a lot. It’s my FOOD that I need to do more with!! I don’t want to be the one who is given slack because I can’t hack it. I feel like that is where Danny is at with me right now. I don’t blame her either.

We talked today and I told her I knew the “more” needs to be my food. She looked at my food I sent last night and mentioned I tend to grab little things. Though them alone are not that bad but I do it a lot. Also she joked about my bread thing again but I know that is an issue as well; she’s just too nice to yell at me about it. :o/ I promise will only buy whole wheat bread from now on….

I CAN DO THIS AND I WILL DO THIS NOW! I HAVE to focus on food this week. That is my goal. Food. Food. Food. Oh I should say GOOD food haha, but that is a given. I am going to do a meal plan for the week AND stick too it. I don’t know why it’s so hard for me. I still need to finish my essay on why… So I will attach my meal plan to this entry.

Food

Breakfast: ~40g of sprouted wheat bread, 3 egg white & 1 egg, 1Tbs syrup

MM Omega, Multi, C, Glutamine, L-Carnitine

Snack: ~30g carb of pita bread baked chips & 2 scoops protein w/ Glucosamine 

Lunch: brown rice & lentil chicken soup

MM Omega & L-Carnitine 

Snack: berry protein shake (2 scoops), in between my cardio and weights

Snack: I am starving after my workout. 1c applesauce, 2 scoops protein shake (interesting combo of chocolate      

         applesauce).. 

Dinner: Salad, cabbage, 2 Tbs balsamic vinaigrette. I am so frustrated because I made some ground chicken for my salad 

        however, every bite I took had hard pieces of something in it, like bones. It was so bad it was uneatable. So I ended up 

         with a protein shake (2 scoops)

Snack: 2 scoops protein shake, MM Glucosamine, MM Omega, Glutamine

Workout

*Deep lunges down and back to stretch hip flexers

*Side squats down and back

*Plank on hands and press into downward facing dog & back, 30times

*Wide feet with hands on the ground; squatting with a flat back & head forward, then down to head down butt up., 30 times 

      They seemed fairly easy but as soon as she had me make sure my bum was back more, to protect my knees, then I

       found they hurt.

Rest. Next time it was 40 times each

*Squats. One leg on a bench behind you (flat part of the top of your foot on the bench) hands on head and squat down. 

       Make sure you are far enough in front of the bench. Also I had to be reminded to keep my chest up; don’t lean forward. 

       It took concentration. 12 reps of 3 sets each leg

*Forward lunge into a backward lunge is one, 10 times each leg. I hated those.

*Next set was with a weighted ball (4lbs?) in the same hand as the lunging leg. Straight arm up into the air; other arm 

       straight out to the side. 10 each leg

*Next set was with a thrust. As you lunge you bring the ball down to your chest and back up when you stand. 10 each leg.

I was so dizzy with these. I asked her, “Can I cry now? Haha” I think she liked that. :oD

*Laying on my chest on the inclined bench I did flies; one normal and then turned my hands like the direction of riding 

        a bike. One each is one. 5lbs, 12 reps, 3 sets. In between sets I did…

*Crunches where you sit on your bum, lean back on your hands and put your legs out then bend knees as you bring them 

       in to your chest. They started hurting my back so the next set was a mixture of different crunches.

Overall it was a good session. She’s going to weigh me on Wed and I better be at 209lb. If not I have to do stairs until I reach it. 10 stairs, weigh… 210.8lb. 10 more stairs, weigh… lol.

Well lunch is almost done and then it’s off to the gym in a ½ hr. Cardio & then weights with Mom.

Workout 2

Cardio

*Stairs fat burner, level 5, 12min x3! Plus extra 4mins at level 1? Total of 40min

*After weights I had time to do another 10min on the elliptical.

Weights

~40min, same as what we did this morning, only not quite as much because my mom wants to be able to walk tomorrow at 

     work. 

*Deep lunges down and back to stretch hip flexers

*Side squats down and back

*Plank on hands and press into downward facing dog & back, 30times

*Wide feet with hands on the ground; squatting with a flat back & head forward, then down to head down butt up., 30 times 

We did not do the 40 times

*Squats. One leg on a bench behind you. 3 sets of 12 each leg.

*Forward lunge into a backward lunge is one, 10 times each leg. 

       We didn’t do the other lunges.

*Flies like earlier followed by

*Lateral raises 7.5lb, 12 reps, 3 sets

Sorry this is so squished, but it was the only way to fit it...

	Sunday	Monday
Breakfast	French toast w/ 1Tbs real maple syrup
	OR Toast and veggie omelet w/o cheese
	OR oatmeal & eggs
Snack	Berry protein shake
Lunch	Pita bread Sandwich	Apple bee’s style  Tilapia
	sprouts	Lime marinade
	peppers	pico
	sliced turkey	seasoned rice
	mustard	steamed garlic broccli
Snack	Tuna Sandwich	Rice cake, PB & protein shake
	tomato
	pickle
	celery
	mayo
Dinner	Oriental Chicken Soup	Oriental chicken Soup
	bokchoy
	bamboo shoots
	shitake mushrooms
	onion
	tofu?
Snack	protein shake & PB

	Tuesday	Wednesday	Thursday
Breakfast
Snack
Lunch	Sushi	Sushi	Turkey Tacos
	rice		turkey
	crab		corn tortilla
	cucumber		pico
	diakon		lime
	other veggies		cabbage/lettuce
Snack	rice bowl w/ mango shrimp	curry rice & turkey	Tuna sandwich
Dinner	Lettuce Wraps	lettuce wraps	Taco Salad
	ice burg lettuce		ground turkey
	chicken mixture		salsa
	dipping sauce		onion
			tomato
			avacado
Snack	protein shake & PB

	Friday	Saturday	Friday
Breakfast
Snack
Lunch	Pita bread Sandwich	Turkey Tacos	Pita bread Sandwich
Snack	curry rice & turkey	rice cake, PB & protein shake	curry rice & turkey
Dinner	Turkey Soup	Taco Salad	Turkey Soup
Snack	protein shake & PB