Erin's journal

ermo18 · 06-28-2005, 07:37 AM

I've been working hard for the past year and have hit a plateau. I'm hoping that by journaling online, someone will be able to assist me in getting over the hump.

Me: 26yrs, 5'3", 128-130#, 19-20%bf
Goal: To look leaner. Weight not important. I'd love to look like a figure/fitness competitor in the "off" season. No desire yet to compete myself.

I value all opinions and advice...bring 'em on!

Here we go:

Monday 6/27

Meal 1 (8am)- 6 egg whites, 2 tbsp salsa,1c oats, 1pkt splenda, 4 strawberries
Meal 2 (11:30)-3 spring rolls w/ side peanut sauce (not the best for the diet, believe me, I know)
Meal 3 (4:00)-5oz grilled chik, 1c raw spinach, FF ranch on the side
PWO (7:30)-protein shake
Meal 4 (8:30)-6oz grill chick, 1c brocc., 1 tbsp ranch (to cover up brocc. taste--ick!)
Meal 5 (12am)-1c FF cott chz, 1 scoop protein pwdr., 1 tbsp SF preserves, 1c of raw spinach, 1 tsp nat PB

Workout: Legs
Smith machine-1 @ 40# x 15, 3 @ 90# x 10
Leg Press-90# 3x10
Walking Lunges-17.5# DB each hand 3x10
Squats-17.5# DB each hand 3x12
Plie Squats-47.5# DB 3x10
Exten-75# 2x10, 1x8
Seated Ham curl: 135# 3x12
Laying Ham curl: 50# 3x10
Deads: 50# 3x10
Leg press (feet higher up to focus on hams)-90# 3x8

When I got home, I ran a mile around my neighborhood.

I'm attaching pics so that you can see where I'm at now. ANY criticism would be appreciated!!!

freakeefranky · 06-28-2005, 10:15 AM

hi welcome

hey great pics,looking pretty good already!i'n not great with nutritional and training advice,u'd prob have to wait for the others to 'attack' u or 'bring it on' as u say

...anyways just popped by to say hi and i'll c how ure doing later on!

tata

ermo18 · 06-28-2005, 10:45 AM

Quote:

Originally Posted by freakeefranky

hi welcome

hey great pics,looking pretty good already!i'n not great with nutritional and training advice,u'd prob have to wait for the others to 'attack' u or 'bring it on' as u say

...anyways just popped by to say hi and i'll c how ure doing later on!

tata

thanks for the kind words!

abbs · 06-28-2005, 02:30 PM

Hi and welcome to the forums

Your pics look great, you have a good muscle base and Im sure with some attention to your diet you can get the lean look you are after.

Are you tracking your calories etc? It seems to me that your diet maybe low in cals, especially carbs. You don't seem to have any carbs pre and post workout, and thats the most important place. If you post your calories and ratios we can go from there.

I also think you have way too much volume in your leg workout, how long does it take you to do that? Also if you are hitting your legs hard enough you shouldn't be up for any cardio on a leg day, especially not afterwards. I would drop a lot of the isolation and machine moves and stick to mainly free weight compound exerices like the squats, lunges, and perhaps 1 or 2 isolation exercises. I would also move deads to your back day, if you are going heavy enough you shouldn't be able to do deads and squats on the same day. Just make sure you have a few days separating back and leg day.

ermo18 · 06-28-2005, 09:12 PM

Quote:

Originally Posted by abbs

Hi and welcome to the forums

Your pics look great, you have a good muscle base and Im sure with some attention to your diet you can get the lean look you are after.

Are you tracking your calories etc? It seems to me that your diet maybe low in cals, especially carbs. You don't seem to have any carbs pre and post workout, and thats the most important place. If you post your calories and ratios we can go from there.

I also think you have way too much volume in your leg workout, how long does it take you to do that? Also if you are hitting your legs hard enough you shouldn't be up for any cardio on a leg day, especially not afterwards. I would drop a lot of the isolation and machine moves and stick to mainly free weight compound exerices like the squats, lunges, and perhaps 1 or 2 isolation exercises. I would also move deads to your back day, if you are going heavy enough you shouldn't be able to do deads and squats on the same day. Just make sure you have a few days separating back and leg day.

I honestly think that the diet is what's keeping the xtra pounds on. I feel I do enough cardio and weight training as it is. I've tried fitday.com and GOSH...it takes forever to input and search foods. No joke, one day, it took close to 45mins. I just don't have that kind of time to wait on a program. You also mentioned the lack of carbs. I was testing this out (low carbs that is) to see if I saw any results. It's just a trial. I love my carbs and others feel confident that I can incorporate more into my diet and still loose...then that's great!

As far as my leg routine, it took me about an hour (not including the jog around the neighborhood). You don't think that doing deads on leg day for your hams (bent knee) and then doing them on back day (SLDL) is a good idea? I thought I was hitting different muscles.

I just read an article on lower reps and heavier weight (here on bb.com) and I think I'm going to start trying that as well.

ermo18 · 06-28-2005, 09:39 PM

Meal 1 (8:30): 6egg whites, 1 tbsp salsa, 1/2c oats, 4 strawberries, 1 pkt splenda
Meal 2 (11:45): open faced sandwich-1 slice 12grain bread, 6oz gr chk, 1tsp whole grain mustard, 2 tomato slices, pickles, 1c raw spinach, 1tbsp olive oil, 1tsp balsamic vinegerette
Meal 4 (3:00): 1 can tuna, 1tsp FF mayo
PWO (5:45): Myoplex Lite
Meal 4 (7:00): 5oz turkey taco (made with taco seasoning, canned toms, xtra lean gr turkey), 1c raw spinach
9:30-1.5tsp Nat PB ( I was STARVING and needing something to hold me over)
Meal 5 (10:15): 1c FF cott chz, 1 scoop protein pwdr (ProV-60), 1tsp SF preserves (Gosh I love this! It's like my sweet treat at the end of the day)

EC stack at Meal 1 and Meal 2. Multivitamin at Meal 1

I decided to switch up my split. For the past 6 wks I've been doing chest/bis, back/tris (to hit the push/pull on both days), shoulders/abs/calves, legs. I'm now trying tris/bis/calves, back/shoulders, chest/abs/calves (I heard training calves 2x/wk was good-am I wrong?), legs. Any thoughts? I'm just trying to mix things up a bit, create variety.

Workout: bis/tris/calves
bis-cable curls 1x15@30#, 1x12@40#, 2x10@50#
DB curls 1x12@15#, 3x10@17.5# (on the third set, I had to drop down
to 15# for the last 4 reps) YAY!! I think I saw a vein in my bicep!!!
concentration curls 3x10@15#
preacher w/ DB 3x10 @ 15#
tris-21's: with a horseshoe at the cable, I do 7 push downs immediatly
followed w/ 7 side cross overs, and finish w/ 7 overhead ext.
3@25#
underhand pull downs 1x12@40#, 3x10@50#
rope pull downs 1x12@40#, 3x10@50#
seated dip machine 1x15@ 105#, 2x10@135#
calves-on leg press 20 straight on, 20 inward, 20 outward @ 180#
seated 2x20@90#
cardio-30mins elliptical
3.5mins jogging @ 5.6 (I had to stop due this terrible pain in my side and stomach...later found out it was *embarressed* gas. LOL)

I've got a question: Can someone tell me the difference b/t a PWO shake and a meal replacement? Are they pretty much one in the same (i.e. Myoplex Lite) or am I needing to be informed of the difference?

Also, I'm making my purchases for supplements Thursday. Anyone have a favorite PWO pwdr.? Anyone have any suggestions on what I should be adding to my diet supplement wise?

ermo18 · 06-28-2005, 09:40 PM

crap, I forgot my brocc.

I had 1c steamed brocc. w/ my last meal

pammiejoe6 · 06-28-2005, 10:27 PM

welcome hun!

ermo18 · 06-28-2005, 10:33 PM

Quote:

Originally Posted by pammiejoe6

welcome hun!

Thank you, my fellow Texan.

ermo18 · 06-29-2005, 05:00 PM

Didn't do so hot today. Damn PMS has me reaching for anything sweet.

Meal 1: 6egg whites, 1tbsp salsa, 1/2c oats, 3 strawberries, 1pkt splenda
Meal 2: turkey chili (made w/ xtra lean gr turkey, chili mix from mccormick, red beans), 12 almonds
Meal 3: 5oz salmon, 1c mixed greens

I'll post the rest later tonight. I cheated and had 3 bites of a fruit tort, and 3 bites of lowfat icecream. ARGHH!

Today is my day off from working out. Instead, Mom and I are going out for dinner. Pushing for Chili's and I can get somewhat healthy there.

Until next time...

abbs · 06-29-2005, 05:06 PM

Quote:

Originally Posted by ermo18

I've got a question: Can someone tell me the difference b/t a PWO shake and a meal replacement? Are they pretty much one in the same (i.e. Myoplex Lite) or am I needing to be informed of the difference?

A PWO shake is just the name that people give the liquid meal that they take after their workout, so depending on individual preference and goals it could consist of protein powder (whey or casein) + water, or protein powder + milk + carbs etc... Meal replacements are produced and marketed by companies who produce the protein powders, generally I think its a combo of protein plus carbs and enough calories to be able to replace a normal meal. So a 'meal replacement shake' after your workout would be fine if it contains the right mix of nutrients that you want. Personally I like to just use a protein powder then add my own carbs. I cant recommend a good protein powder as I live in Japan, sorry!

ermo18 · 06-29-2005, 06:46 PM

Quote:

Originally Posted by abbs

A PWO shake is just the name that people give the liquid meal that they take after their workout, so depending on individual preference and goals it could consist of protein powder (whey or casein) + water, or protein powder + milk + carbs etc... Meal replacements are produced and marketed by companies who produce the protein powders, generally I think its a combo of protein plus carbs and enough calories to be able to replace a normal meal. So a 'meal replacement shake' after your workout would be fine if it contains the right mix of nutrients that you want. Personally I like to just use a protein powder then add my own carbs. I cant recommend a good protein powder as I live in Japan, sorry!

That helps me out. Thanks for the explanation.

ermo18 · 06-29-2005, 08:22 PM

So maybe this wasn't the best week to start journaling. he he. I totally cheated tonight. Dinner was fine w/ my Mom. I had grilled chicken w/ steamed brocc. and black beans. It wasn't until I got home and ate 2 pieces of chocolate and a box of Barnum's animal crackers. It was a downward spiral from there. 1 bowl of ice cream and 15 totino's pizza rolls later, I'm feeling pretty lousy. Not to mention, this Sunday I'm leaving for San Antonio. My boyfriend of 2.5yrs and I are taking a mini-vacation for a few days. I have vowed to myself that it will be a TRUE vacation, from diet and exercise. I've been going hard for 4mos. now with only a cheat meal every 7-10 days, I think I can have a few days off. Oh well, my Aunt Flo won today, but starting tomorrow and until I leave on Sunday, I'm back on my normal routine.
I promise, I'm not normally like this. Honestly, I'm not.

Mo_ria · 06-29-2005, 09:39 PM

Hello and welcome! And no guilt from me---do what you've gotta do, sister. Cheating happens (well, it does to me. Expecially when I am PMS'ing!) And your pics look great, by the way. You've obviously worked hard. I hope you enjoy your vacation!
A former Texan trapped in Florida,
Mo

freakeefranky · 06-30-2005, 03:48 AM

we all have bad days. just focus on the next day.maybe u didn't have enuf carbs at dinner,so u craved something sweet..i'm more like to binge if i'm deprived of carbs...so it could be a reason for u?

have fun in san antonio!!!!! lucky thing pppfffttt i wanna go too!

ermo18 · 07-07-2005, 09:05 AM

Well, I'm not EVEN going to post what I ended up eating on my trip. If you can name it, I probably ate it. And loved every bite!!! But, a week of eating poorly and no exercise has definetly caught up with me. Not only did my IBS strike again, but now I'm back to wearing big T-shirts in the gym b/c of embarressment (sp?). By Sunday, I couldn't WAIT to get back to my normal routine of eating helthier and exercising. I now have no desire to even sneak a piece of chocolate. I'm so turned off by "bad" foods. It's amazing how bogged down and heavy you feel after eating like that. BLAH!

So, I'm starting again...fresh.

Monday:

Meal1: 5 egg whites, 1 tbsp salsa, 1c oats, 1 pkt splenda
Meal2: 6oz grill chicken, 1c raw spinach
Meal3: 6oz grill chicken, 2c raw spinach (used FF ranch on side to dip fork in)
PWO shake
Meal4: 1c rice, 1c mixed oriental veggies, 4oz shimp, .5c egg beaters, 1tbsp low sodium soy sauce
Meal5: 1c FF cott chz, .5scoop ProV-60, 1tbsp SF preserves

According to Fitday, my ratios are as follows:
Cals: 1476
P/C/F %: 53/37/10

I know I need more Fat in my diet...but I was having a fat phobia yesterday considering all the crap I ate for the past week.

Workout:
Back-seated cable rows: 1x10@ 50#, 2x10@70#, 1x8@90#
wide grip lat PD: 1x10@50#, 2x8-9@70#, 1x6@90#
straight arm lat pull down standing: 2x10@40#
lat pull down w/ machine (i feel it hit an a different area-more in
the middle of back rather than outer): 2x10@115#
hyper ext: 1x10@0#, 3x10@25#
Bis- standing cable curls:1x12@40#,2x10@50#,1x6@60#
DB curls:3x10@15#, 1x8@20# immed. followed by 4@15#
concentration curls: 3x10@15#
inclined DB curls: 1x8@15#, 2x6@15# (my arms were fried by now)
Calves on leg press: 3x20 (alternating toe position) @180#
Cardio: 20mins elliptical, 8mins @ 5.5 on treadmill.

Gosh, it felt WONDERFUL to be back in the gym. I look like a tub-o-lard, but I know it's only temporary. Short term goal: No cheating until Sunday, 7/16.

Until next time...

nuttmeg · 07-07-2005, 09:40 AM

Hi! I am excited to see your progress b/c we are pretty much about the same height/weight/size. I agree w/ you on the feeling of total crap after a weekend of bad eating/drinking. I have had IBS problems in the past and when I stick to a clean diet they diminish (although brocoli is still not my friend....which sucks b/c I actually LUV it) I am having problems w/ the whey though depending on when i take it.
I think your workouts look pretty great and I am pretty new at this so can't give you any advice there yet. I would definitely start eating MORE though. I started out at around 1400-1500 cals and once I upped them to 1600+ range I have started leaning out. Crazy how that works!
It was hard at first, i felt like i was forcing food in...but now i am doing better w/ it and it seems to be paying off.

ermo18 · 07-07-2005, 10:21 AM

That's my other phobia...I get freaked out about eating more cals during the day. My past with eating disorders and fluctuating weight (anywhere from 100# to 175#) has me freaked out about weight gain. My dad used to compete, and I have friends that compete as well. They all tell me the same thing...eat more. I'm going to have to bite the bullet and do it.

nuttmeg · 07-07-2005, 10:45 AM

I have also had ED's on and off since 15 so I can relate to that fear. I get a little bit too analytical over everything i have planned to eat during the day. Once I got the hang of Fitday it is like my new best friend now. But that makes me worry too, about starting to get over-obsessed.
I just keep my diet pretty strict and clean that way i know that the calories are just feeding my muscles. I was a happy woman when i discovered chocloate whey powder. My weaknesses are chocolate and guacomole! So they whey took care of my chocolate for me and I always make sure I get 1 serving of guac. a week!
Do you plan on competeing? That would be awesome! I would love to do that but am a little bit too shy. Hell, i can't get over MY phobia of lifting at the weight room at the gym!(i still lift at home and do my cardio there)

ermo18 · 07-07-2005, 11:53 AM

What's up Nutt??

I honestly have no plans to compete. I don't have the descipline to get my lazy butt up early in the morning for my cardio. I have a frame and metabolism like my father. He was up to 2 1hr. long cardio sessions a day to lean out before his last competition. SCREW THAT! I'm not going to say that one day I'll think differently, but as of right now, I just want to look the best I can.

Yummmm...chocolate!!!!

ermo18 · 07-08-2005, 01:24 PM

What a wonderful day yesterday. My diet was right on and my workout...I felt sooo energized and strong. I guess I really needed that week off.

Meal1-6 egg whites, 1 tbsp salsa, 1c oats, 1 pkt splenda
Meal2-same stir fry (left overs) from day before
Meal3-6oz gr chk, 1c raw spinach, FF ranch on side (fork dipped), 18 almonds
Meal4-1 can tuna fish, 1 WW tortilla, 1tsp FF mayo
PWO shake w/ banana
Meal5-4oz salmon, 1c stmd. brocc w/ butter sprinkles

fitday calcs:
cals: 1656
p/c/f %= 48/33/18

Workout-Chest/Tris/Abs
Flat DB press-1x12@20#, 1x10@27.5#, 2x8@30#
Inc DB press-1x12@25#, 2x8@30#, 1x6@30#
Inc DB fly-1x12@20#, 3x8@25#
Fly (seated machine)-1x12@50#, 2x8@70#, 1x6@80#
21's (press down->undr hand pull down->overhead ext. x 7 reps each) 1@20#, 3@25#
dips w/ 35# weight on lap-2x12, 2x10
underhand pull downs-1x10@40#, 3x12@40#
overhead rope ext-1x12@40#, 2x8@60#, 1x10@55#
rope crunches-3x20@35#
crunches-3x20
oblique crunch-3x20
roman chair-3x10
Cardio-10mins on tread @ 5.7, 20 mins elliptical at intervals (resistance and incline)

The AC was out in our gym yesterday. Cardio ended up being even more of a bi*** than usual. I had such a hard time breathing but I just kept pushing myself by thinking of all the crap I had recently eaten.

Today is leg day. Blah! I'll post diet and workout later tonight.

nuttmeg · 07-08-2005, 01:46 PM

Great workout girl! Yesterday I was pretty pumped up too.
The only thing worse than cardio w/out the ac is cardio w/out the ac with some old dude on the recumbant bike next to you ripping em' off one after the other. (i work out at the gym at 6 a.m w/ the seniors) Thoughts of pulling my jogbra up over my head were entering my mind at that point.
Hope you have a great leg day (my fave!!!!)

ermo18 · 07-09-2005, 09:25 PM

ok...you beat me on that one. that's sadly very funny.

ermo18 · 07-11-2005, 08:22 AM

I apologize in advance for this long post. I don't have internet at home, so I'm having to play catch up for the weekend.

Friday:
Meal1-1c egg beaters, 1c oats, 1tbsp salsa, 1pkt splenda, 1 banana
PWO w/ mixed berries
Meal2-1can tuna, 1 WW tortilla, 1tbsp FF mayo, 1c spinach, 1tbsp olive oil, 1 tbsp balsamic vin.
Meal3-6oz gr. chk, 1/4c pico de gallo, 1tbsp FF ranch, 1tbsp salsa, 1c spinach
Meal4-1c cottage chz, SF preserves, 1/2 scoop protein pwdr, 1c brocc., 20 almonds

Fitday Calc:
Cals: 1674
P/C/F %: 44/34/22

Leg Day:
Smith Machine-1x15@40#, 1x10@90#, 2x8@110#
DB Squats-1x15@15#, 3x10@25#
Leg Press-2x10@90#, 2x10@110#
Leg Ext-1x12@75#, 2x10@85#, 1x8@100#
Ham curls-1x15@50#, 3x8@65#
Seated curls-4x15@135#
Deads-1x10@50#, 2x10@60#, 1x8@70#
Kick backs-3x15@30#

It was a girlfriend's birthday and we all got together at a local bar. I went with the intention that I would have only a 1-2 Mich. Ultras. Well, that didn't happen. I ended up having 3 vodka and sprites & 4 Mich. Ultras, which led me to stuffing my face w/ cookie cake. Bad girl...I know.

Saturday: (amazing...no hangover!)
Meal1: 1c egg beaters, 2 ww tortillas, 1 tbsp salsa
PWO w/ berries
Meal2: same as Meal3 on Friday & 20 almonds
Meal3: Oddessey bar
Meal4: 1c cott chz, 1/2 scoop protein pwdr, 1tbsp SF preserves

I know I didn't have that many meals, but waking up at 11am put me all out of wack.

Fitday Calcs:
Cals: 1434
P/C/F: 46/35/19

Shoulders/Abs/Calves:
Overhead press-3x10@50#
DB flys-3x12@15#
DB front raise-1x10@15#, 2x10@17.5#
upright rows-3x12@50#
seated calf-1x20@45#, 3x15@90#
leg press calf-inward, outward, and straight (each) x20 @ 90#
Cardio-30mins low intensity on recumbant bike. (i was feeling the alcohol by now)

I didn't do abs...I know, I know. I HATE ab exercises. I honestly believe that w/ leaning out (diet and exercise) you shouldn't have to work them too often. Correct me if I'm wrong...PLEASE!

Sunday:
Meal1: same as Meal 1 Friday
ABB mass recovery drink (1/2 larger bottle)
Meal2: 6oz xtra lean gr turkey w/ taco mix, 2 WW tortillas, 1c spinach, 1tbsp olive oil, 1tbsp balsamic vin
Meal3: 6oz gr chick, 1.5c spinach, 1/4c pico de gallo, 1tbsp FF ranch, 1oz black beans, 1tbsp salsa
Meal4: 4oz smoked salmon, 1c brocc
Meal5: 1c cott chz, 1/2 c protein pwdr., SF preserves

Fitday Calcs:
cals:1843
p/c/f: 40/41/20

Wow! Didn't think I consumed as many cals as I did!!! Woopsie Daisy!

Cardio only:
20mins elip, 10mins tread @ 5.7, 10 mins bike.

Today is my MUCH NEEDED day off from the gym. I'm already finding it hard to stick to the diet and wanting to cheat. I'm not gonna lie...I admit to chewing up a piece of candy and then spitting it out. Isn't that sick???!!!! I just keep telling myself..."C'MON SUNDAY!!" Mmmmm...La Madeleine's Croque Monsieur sandwich and a big bowl of ice cream from Cold Stone are the thoughts that dance in my head now. I just want to get to where I was prior to my trip to San Antonio. The mexican food and margaritas have caught up with my figure. Though I know it's temporary, I want my old body back.

Well, off I go. Until next time.

ermo18 · 07-12-2005, 07:28 AM

Ever feel like sometimes you're talking to yourself?

Anyhoo, yesterday was a hard day w/ fighting cravings. I didn't give in to them (YAY!) but man they were there. I helped feed my sweet tooth by having a few raisins here and there. I was so tired after work, I took a 3 hour nap!! It was 9:30pm when I finally got up. I usually do take a nap after work, but not 3 hours...more like 1. I guess I really needed a "rest" day.

Meal1: 6 egg whites, 1tbsp salsa, 1c oats, 1pkt splenda
Meal2: banana, 20almonds, kashi go lean cereal
Meal3: turkey taco mix (5oz), 1/4 c blk beans, 1.5c spinach, 1tbsp ranch, 2 tbsp pico de gallo
Meal4: 1can tuna, 1tsp FF mayo, 1WW tortilla, 1c spinach w/ FF ranch (side-fork dipped)
Meal5: same as meal3 minus blk beans
Meal6: 1c FF cott chz, 1/2 scoop protein pwdr, 1 tsp SF preserves

Fitday Calcs:
Cals:1640
P/C/F: 41/41/18

Today is Back/Bis/Cardio. Feeling pretty good already. Well rested and ready to go. I felt almost guilty for not going to the gym yesterday, but knew I needed the rest.

Until next time...

WannaBeModel · 07-12-2005, 07:35 AM

Hehe...I just read your abs comment. If you want them to pop, you've got to train them and train them hard. Sounds like you had fun at the birthday party! Hey, cheat days are okay...and it looks like you picked up and kept going afterwards. Nice job!

Where do you workout? I'm from Houston, too and I find that I am the only girl lifting heavy at my gym. *shrugs*

nuttmeg · 07-12-2005, 07:37 AM

You were in definite need of a rest that's for sure. Last week I had the same problem...I wanted to crawl in bed every night at around 8. So I am spacing my workouts out a bit this week. Your diet is looking great! Don't feel bad one bit for not making it to the gym yesterday...you will have more energy to kick as* today when your there! Keep up the great work!

ermo18 · 07-12-2005, 07:49 AM

WannaBe-I live in The Woodlands, so I train at the 24 hr fitness there. I'm def. not the only girl. There's 3 that I know of that are training for the upcoming figure/fitness show at the end of the month. I'm very fortunate to have some close friends that compete and train there as well. Talk about motivation!
Man...I didn't want to hear that about my abs! he he he!

Nutt-Thanks for the kind words. I'm really hoping that my upping the cals will help lean me out (like you!). Oh, and I ALMOST felt guilty. I know I enjoyed having my happy butt stay home and watch TV, that's for sure.

WannaBeModel · 07-12-2005, 07:57 AM

The show at UH? Are your friends that compete guys or girls? If they are girls, do they have anyone they use for their show prep or do they do it alone?

Are you going to the show?

ermo18 · 07-12-2005, 08:16 AM

Quote:

Originally Posted by ermo18

Meal1: 6 egg whites, 1tbsp salsa, 1c oats, 1pkt splenda
Meal2: banana, 20almonds, kashi go lean cereal
Meal3: turkey taco mix (5oz), 1/4 c blk beans, 1.5c spinach, 1tbsp ranch, 2 tbsp pico de gallo
Meal4: 1can tuna, 1tsp FF mayo, 1WW tortilla, 1c spinach w/ FF ranch (side-fork dipped)
Meal5: same as meal3 minus blk beans
Meal6: 1c FF cott chz, 1/2 scoop protein pwdr, 1 tsp SF preserves

Fitday Calcs:
Cals:1640
P/C/F: 41/41/18

Until next time...

Dang it! I forgot my brocc. again! Add 1c brocc w/ Butter Buds to Meal6.