Canuck_Chick's Rebirth!

[twinnett]

Don't sweat the treats..just move on!! I bet they were good too! Pizza and french fries..yum! You're making great progress!!! Congrats to you and keep it up!

[vanillabn]

I agree with Tara, you're doing great, so don't worry about eating a couple things like that!!

Sounds like you got some great exercise on that hike w/ your mom!

[canuck_chick]

Thanks for the support ladies!

Yesterday I had a really good workout. I managed to find some machines to do my workout, but the machines I used were way harder than the ones that I'm used to using. I think that is a good thing! I had a great workout even though I felt awkward walking around looking at everything like a newbie.

I upped my calories a bit yesterday, they were seeming to be a bit low lately. I am going to try to keep them around 2000 for the next little while to see if I see better results. My post workout shake was amazing, I definitely found something new and tasty to have when I get home.

Nutrition:

Meal #1: Oats with raspberries, egg whites
Meal #2: Cottage cheese, Triscuit crackers
Meal #3: Mixed greens with lemon and dill salmon fillet and raspberry vinigrette, yogurt
Meal #4: Cottage cheese, apple
WORKOUT
Meal #5: Scoop of chocolate protein powder with 1% milk and natural peanut butter
Meal #6: Chicken breast with fat free ranch and whole grain dijon mustard in half of a whole wheat pita with roasted sweet potatoes
Snack: Yogurt, peanuts

Total cals: 2044
Fat: 25%
Carbs: 39%
Protein: 36%

Workout:

Chest:
Incline Press 8X50lbs - 3 sets
Decline Press 8X60lbs - 3 sets
Dumbbell Flyes 10X15lbs - 3 sets

Triceps:
One-Arm Overhead Extensions 10X10lbs - 3 sets
Kickbacks 8X10lbs - 3 sets
Two-Arm Overhead Extensions 10X20lbs - 3 sets

Cardio:

30 Minutes on eliptical machine

[vanillabn]

Hey CC, great workout Don't feel awkward walking around the gym even if you aren't that comfortable with all the machines - everyone has to start somewhere! I remember feeling like that though... but then I realized that *I* was way more focused on what I was doing than anyone else was! Glad you decided to up your calories - I don't think there's any point going lower than you have to while still seeing results! So good job! Hope your week is going well so far!

[canuck_chick]

Originally Posted by vanillabn

but then I realized that *I* was way more focused on what I was doing than anyone else was!

Good point, lol! I guess I never thought of it that way!

I had a really good day yesterday. My workout was really good, but I am kicking myself because I forgot to do a bit of warm-up before working out my legs. I am going to be paying for that for the next couple of days. Hopefully it isn't too bad!

My higher calories came to a halt yesterday because I missed my post-workout shake. I got home and had to do some errands and completely forgot about it. Oh well, I guess it isn't the end of the world!

Nutrition:

Meal #1: Oats with raspberries, egg whites
Meal #2: Cottage cheese and Triscuit crackers
Meal #3: Lemon and dill salmon with mixed greens and raspberry vinigrette
Meal #4: Mini rice cakes (no protein )
WORKOUT
Meal #5: Chicken breast and roasted sweet potatoes

Total cals: 1557
Fat: 23%
Carbs: 46%
Protein: 32%

Workout:

Dumbbell Stationary Lunges 10X10lbs -3 sets
Leg Press 10X90lbs - 2 sets 10X110lbs - 1 set
Abduction 10X80lbs - 3 sets
Adduction 8X80lbs - 3 sets

Cardio:

Shuttle Run Test

[canuck_chick]

Well my quest for more calories has not been going so well. I keep forgetting to have my protein shake when I get home from the gym. Once I get that down I will be good!

Yesterdays workout was pretty good and the new gym is working out really well. It is pretty well dead when I get there after work which is nice.

Nutrition:

Meal #1: Oats with raspberries, egg whites
Meal #2: Cottage cheese, Triscuit crackers
Meal #3: Mixed greens with lemon & dill salmon and raspberry vinigrette
Meal #4: Cottage cheese, apple
WORKOUT
Meal #5: Fajitas made with 2 whole wheat tortillas, sauteed red, yellow and orange peppers, onion, a chicken breast, seasoning, lowfat cheese and salsa (YUMMY!)

Total cals: 1486
Fat: 19%
Carbs: 42%
Protein: 39%

Workout:

Back:
Lat Pulldowns 10X80lbs - 2 sets 8X90lbs - 1 set
Back Extension Machine 10X135lbs - 1 set 10X150lbs - 1 set 10X165lbs - 1 set
Cable Rows 10X45lbs - 1 set 10X60lbs - 2 sets

Biceps:
EZ Bar Curls 10X30lbs - 1 set 8X40lbs - 2 sets
Hammer Curls 10X15lbs - 4 sets
Concentration Curls 10X7.5lbs - 3 sets

Cardio:

Shuttle Run and 1 Mile Run

[vanillabn]

I have the same problem, forgetting to eat everything I should, and then remembering it later! But yeah, get that protein shake in!! It's probably one of the most important 'meals' since it's immediately after your workout. You're doing great, though. Nice that the gym was empty - it's SO much nicer to work out when it's quieter. Good nutrition yesterday! Those fajitas look very tasty!

Have a great day!

[SexyBack]

Hi there! Just thought I'd check out your journal! I've subscribed!

ps I'm from Ontario too

[canuck_chick]

Thanks Karina. I know I've got to remember to get that shake in after the gym. Dax is always in such a hurry for me to take him out when I get home so that is how I usually end up forgetting. I will have to start doing it as part of that whole routine!

Thanks for stopping by SexyBack!

Yesterday was a bit of a write-off. Although my calories were low, my macros were way out of whack. My boyfriend's mom made me this awesome dish which I can never turn down. It is called bubble and squeak. She makes it with sauerkraut, potatoes, onion and sausage. It is so yummy although the sausage is what sent my fat intake skyrocketing. Oh well, it was well worth it!!! If I had gotten in my other protein (shake, cottage cheese), I am sure the numbers would look a bit better.

I didn't workout yesterday. We had a lot of snowfall here and the roads were pretty messy so I ended up leaving work at noon. I went right home and then played outside in the snow with the pup. I love snow, just not when I have to drive in it!

Nutrition:

Meal #1: 2 slices whole wheat toast with margarine, egg whites
Meal #2: Triscuit crackers
Meal #3: Mixed greens with lemon & dill salmon and raspberry vinigrette
Meal #4: Bubble & Sqeak
Snack: Carnation Sugar-Free Hot Chocolate

Total cals: 1110
Fat: 39%
Carbs: 38%
Protein: 23%

[SexyBack]

gotta love our winters eh? I almost didn't come to work today because I couldn't open the truck doors!

[vanillabn]

Mm, bubble & squeak sounds good ... I wonder how that got it's name? Or am I missing something? Interesting. Don't worry, you didn't do too much damage!!

Any big plans for the weekend?

[twinnett]

Why don't you take your shake to the gym so you're sure you won't forget it!!

[canuck_chick]

Originally Posted by SexyBack

gotta love our winters eh? I almost didn't come to work today because I couldn't open the truck doors!

I am a huge fan of winter, just as long as I don't have to drive anywhere in it!

Originally Posted by vanillabn

Mm, bubble & squeak sounds good ... I wonder how that got it's name? Or am I missing something? Interesting. Don't worry, you didn't do too much damage!!

Any big plans for the weekend?

I think it a European dish? English perhaps? Not sure about how the name came about though, perhaps I'll have to ask her. Now you have me curious, lol!

I am working tomorrow unfortunately. It sucks, but it will be used as lieu time so I can get more time off at Christmas. A small sacrifice now for a huge payoff in another month or so! Other than that I think I'm just going to relax on Sunday. Adam and I might do some Christmas shopping, but I'm not too sure yet.

Originally Posted by twinnett

Why don't you take your shake to the gym so you're sure you won't forget it!!

Why Tara, that would just make too much sense! Haha!

[vanillabn]

Originally Posted by canuck_chick

I am working tomorrow unfortunately. It sucks, but it will be used as lieu time so I can get more time off at Christmas. A small sacrifice now for a huge payoff in another month or so! Other than that I think I'm just going to relax on Sunday. Adam and I might do some Christmas shopping, but I'm not too sure yet.

Sounds like fun [Christmas shopping, not working tomorrow!]. Yep, not too long until Christmas!!! Have fun relaxing on Sunday

PS. I think Tara's got the idea on the PWO shake!! I've done that before, and I don't know why I don't more often. I just add a bunch of ice beforehand so it's still cold when I get out of the gym ... it's nice and refreshing, too, when you're JUST finished your workout.

[canuck_chick]

Great news. Sandy remembered to have her protein shake after the gym last night! YAY! OK, now on with the rest...

I did get to the gym last night, but I just did cardio and abs. I am working 11-12 hours today, so I know I won't make it there tonight. I'll be back tomorrow though.

This morning was great. Adam got up with me and drove me into work. He is off today so he's going to have a "guy's day" with Dax. Tonight will also be my cheat meal, so we're going to have Chinese food. Yummy!

Nutrition:

Meal #1: Oats with berries, scoop of protein mixed with water
Meal #2: Cottage cheese and crackers
Meal #3: Cottage cheese and yogurt (lots of CC I know... forgot my lunch and this was a quick fix)
Meal #4: Cottage cheese and apple
WORKOUT
Meal #5: Scoop of chocolate protein with 1% milk and half a teaspoon of natural peanut butter
Meal #6: Pizza made with whole wheat tortilla, tomato sauce, onion, green, orange and yellow peppers, chicken breast baked with Italian spices and part-skim mozzarella

Total cals: 2114
Fat: 19%
Carbs: 41%
Protein: 39%

Workout:

Abs:
Roman Chair Leg Raises 3 sets of 10
Seated Bench Leg Pull-Ins 3 sets of 10
Oblique Crunches 3 sets of 10

Cardio:
45 minutes on the eliptical machine

[vanillabn]

Hey, where'd you go?? How's your week been going?