Meal 1: protein shake w/ almond milk
Meal 2: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 3: 1 deviled egg, 1 lumpia, 1 T of cow tongue, 1 pao de queijo, 3 chicken wings, 3 sushi rolls, pork slider (without bread)
1 gallon of water, 1 cup green tea
*Food was challenging today because of a potluck party. I made it work though!
Exercise: Cardio + Upper Body
Today I started with 11 minutes and 30 seconds on the elliptical and clocked .5 miles before I started my weight training regimen.
Chest press 15, 20, 25, 30, 25
Shoulder press 5, 10, 15, 20, 15
Arm curl 20, 25, 30, 35, 30
Triceps pull down 10 kg (22), 12.5 kg (27), 15 kg (33), 20 kg (44), 15 (33) kg
Back 20, 25, 30, 35, 30
December 6, 2016 (Sunday)
Meal 1: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 2: protein shake w/ almond milk
Meal 3: Greek yogurt (peach)
Meal 4: pan fried salmon w/ spaghetti squash (rice wine vinegar, goat cheese, shredded coconut, cranberries, maple flavor) & baked kale
*Last night was a late night which made for a late start today. There is no way I'll be getting in my 6 meals.
*Last night was a late night which made for a late start today. There is no way I'll be getting in my 6 meals.
*water goals: 180 ounces (What the absolute hell???) Apparently this is the amount of water I need to drink daily to assist my weight loss goals based on my current weight. Good lord. I thought I was doing good with my 128! I need to get back to 200 pounds, so I don't have to drink such an insane amount of water and I am a HUGE water drinker as it is.
Exercise: HIIT cardio on the elliptical (absolutely hit the 10s!)
December 7, 2016 (Monday)
Meal 1: protein shake w/ almond milk
Meal 2: ?
Meal 3: protein shake w/ almond milk
Meal 4: pan fried salmon w/ spaghetti squash (rice wine vinegar, goat cheese, shredded coconut, cranberries, maple flavor)
Exercise: Lower Body
Leg press
Hamstrings curl
Barbell Calf raises
Barbell squats
Abs
December 8, 2016 (Tuesday)
Meal 1: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 2: protein shake w/ almond milk
Meal 3: 1 serving of baby carrots + 1 TBS of hummus; 1.5 c of strawberries
Meal 4: protein shake w/ almond milk
Meal 5: Greek yogurt (peach) + 2 TBS chocolate protein powder
Meal 6: salmon + 1/4 c. green beans
Exercise: HIIT cardio
December 9, 2016 (Wednesday)
Meal 1: protein shake w/ almond milk
Meal 2: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 3: Greek yogurt (peach) + 2 TBS chocolate protein powder
Meal 4: protein shake w/ almond milk
Meal 5: Publix chicken wings and drumettes w/o breading
*This was a horrible food day. I just couldn't figure out what I wanted to eat. I had a taste for nothing. :(
Meal 5: Publix chicken wings and drumettes w/o breading
*This was a horrible food day. I just couldn't figure out what I wanted to eat. I had a taste for nothing. :(
Exercise: Upper Body
Chest press 15, 20, 25, 30, 25
Shoulder press 5, 10, 15, 20, 15
Arm curl 25, 30, 35, 40, 35
Triceps pull down 10 kg (22), 12.5 kg (27), 15 kg (33), 20 kg (44), 15 (33) kg / 25, 30, 35, 40, 35
Back 25, 30, 35, 40, 35
December 10, 2016 (Thursday)
Meal 1: protein pancakes w/ 1 scrambled egg
Meal 2: protein shake w/ almond milk
Meal 3: grilled chicken, shrimp, grilled onions & mushrooms (Applebee's)
Meal 4: carrots & hummus
Meal 5: protein shake w/ almond milk
Exercise: HIIT cardio + walked .5 miles
December 11, 2016 (Friday)
Meal 1: protein shake w/ almond milk
Meal 2:
Meal 3: protein shake w/ almond milk
Meal 4:
Meal 5:
Meal 6: protein shake w/ almond milk
Exercise: Lower Body
Exercise: Lower Body
Leg press
Hamstrings curl
Calf raises
Leg extension
Back Extension
Back Extension
Abs
December 12, 2016 (Saturday)
Meal 1: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 2: protein shake w/ almond milk
Meal 3:
Meal 4: protein shake w/ almond milk
Meal 5:
Meal 6: protein shake w/ almond milk
Exercise: HIIT cardio
December 13, 2016 (Sunday)
Meal 1: protein shake w/ almond milk
Meal 2:
Meal 3: protein shake w/ almond milk
Meal 4:
Meal 5:
Meal 6: protein shake w/ almond milk
Exercise: Rest
December 14, 2016 (Monday)
Meal 1: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 2: protein shake w/ almond milk
Meal 3:
Meal 4: protein shake w/ almond milk
Meal 5:
Meal 6: protein shake w/ almond milk
December 15, 2016 (Tuesday)
Meal 1: protein shake w/ almond milk
Meal 2:
Meal 3: protein shake w/ almond milk
Meal 4:
Meal 5:
Meal 6: protein shake w/ almond milk
Exercise: HIIT cardio
December 16, 2016 (Wednesday)
Meal 1: protein shake w/ almond milk
Meal 2:
Meal 3: protein shake w/ almond milk
Meal 4:
Meal 5:
Meal 6: protein shake w/ almond milk
December 17, 2016 (Thursday)
Meal 1: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 2: protein shake w/ almond milk
Meal 3:
Meal 4: protein shake w/ almond milk
Meal 5:
Meal 6: protein shake w/ almond milk
Exercise: HIIT cardio
December 18, 2016 (Friday)
Meal 1: protein shake w/ almond milk
Meal 2:
Meal 3: protein shake w/ almond milk
Meal 4:
Meal 5:
Meal 6: protein shake w/ almond milk
December 19, 2016 (Saturday)
Meal 1: protein pancakes w/ 2 scrambled eggs (whole + egg white)
Meal 2: protein shake w/ almond milk
Meal 3:
Meal 4: protein shake w/ almond milk
Meal 5:
Meal 6: protein shake w/ almond milk
Exercise: HIIT cardio
December 20, 2016 (Sunday)
Meal 1: protein shake w/ almond milk
Meal 2:
Meal 3: protein shake w/ almond milk
Meal 4:
Meal 5:
Meal 6: protein shake w/ almond milk
Exercise: Rest
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