30 Day Total Body

[bebeklein]

Day 9 Tuesday 9.11.12
-35 min elliptical
Total cals: 2194 cals 97p/238c/107f SECOND HIGH CAL DAY IN A ROW

- Celebrated a birthday lunch and ate a very small slice of red velvet cake. I have no idea how much I consumed but I recorded 285 calories. Also, I think the chicken stuffed potato skin calories are overestimated in recipe. I didn’t really do anything terrible bad.
-Would’ve done more cardio but I had a hair appointment I had to get to.

Breakfast: Oatmeal with walnuts…217 cals

Lunch:
-4 oz of Trader Joe’s Beef Pot Roast served over leftover potato filling from the chicken stuffed potato skin recipe.
-Leftover roasted vegetables - squash, tomatoes, red onion
-Slice of Red Velvet Cake (285 cals estimate)
…..813 calories
-I need to stop buying this pot roast. It’s horrible dry now.

Post Workout Snack: 2% Lowfat Plain Greek Yogurt with Strawberries & Stevia….71 cals

Dinner:
-Leftover Chicken Stuffed Potato Skins from Sunday (4 wedges)
-Peach, Basil, and Mozzarella Salad
----1093 cals (400 of which from potato…no toppings….must’ve used wrong sized potatoes in recipe calculator)

Report Card: F
I had a 350 calorie OVERAGE. Short on cardio and high on cals! But cals were probably not that high.

[HoosierHardGain]

yummmmm.....red velvet cake!

[bebeklein]

yummmmm.....red velvet cake!

I know! Especially when the frosting is done right!

[bebeklein]

I made the oven roasted chicken breast again (see post #58 http://forum.bodybuilding.com/showth...#post949826393) and it came out a little dry and a little white So I think I'm going to buy a cooking thermometer.

And I cooked one breast covered in aluminum foil since that was recommended for the skinless kind, but it came out looking albino-like, as though it had been poached. That's only a good look for fish! The other one I did like last time, but again they were both a little dry and didn't have that golden color to it. I think I placed it in the center of the oven, and the first time it was more towards the top, and this made me think, does oven position really matter? Apparently it does, so next time I'm going to place closer to the top. http://www.reluctantgourmet.com/blog...rack-position/

Also, I kept it in a little longer (35 min vs. 20) because I was waiting for it to brown but it never really did and I was using larger breasts. Last time I used 1/2 breast and it was fairly well pounded with a mallet. This time whole breasts and pounded w/a mallet but not as much.

Dry chicken breast is the worse! I saved it by adding it to spaghetti and covering in lots of marinara!

[bebeklein]

Day 10 Wednesday 9.12.12
-10 min am jog
-10 min elliptical Trainer Warmup
-50 min Leg Workout Day 1 (2nd time doing it)
-55 min of Zumba Class
Total cals: 1264 cals 63p/151c/43f

- Did an extra long workout to makeup for yesterday’s lighter workout

Breakfast: Oatmeal with almonds …290 cals

Snack: 2 Leftover Chicken Stuffed Potato Skins (Whole Foods recipe)….371 cals (think calculation is on the high side)

Lunch:
Working my way through a case a peaches, I wanted to try a new recipe so I was thinking along the lines of a peach and ham panini. I really wanted to make the first pic but I didn’t have goat cheese. I ended up doing an open faced version of the second pic but it was just ok….perhaps it was my bread – Jewish Rye –might have been better on a sourdough ….343 calories


Snack: Hard Boiled Egg ….70 cals

Dinner:
-Luna Bar – Chocolate Dipped Coconut ----190 cals
Not exactly sure why I only ate this. I may have been out and about shopping.


Second Tme Doing Day 1 of this leg workout
-Benh jumps a little easier this round...still breathless after 25 tho
-Went up 2.5s# on DB DL's....still not crazy about DBs for this exercise
-Found a replacement exercise for calf raises...doing cable glute kickbacks

Report Card: A
Today’s deficit half-way makes up for yesterday. Double duty workout. Protein was low since dinner wasn’t a real meal.

[bebeklein]

Backside Inspiration!

[bebeklein]

Just like a starbucks frappuccino.

leftovers from espresso Baileys cream cube fiasco recipe. Making lemonaid out of lemons!

[bebeklein]

On my to do list! Looks so easy to make and perfect for fall! I was thinking of adding in some shredded oven roasted chicken if I can get some consistent results with that recipe posted earlier.

[bebeklein]

I'm at 127 lbs now, down 2 from where I started and still need to go

[bebeklein]

Day 11 Thursday 9.13.12
50 minutes of kickboxing

Total cals: 1514 cals 72p/207c/47f

Breakfast: …258 cals

Snack: apple…81 cals

Lunch: - leftover grocery store takeout from previous night (I didn’t eat it last night tho) 5 oz petite filet and half of a backed potato w/cheese….guessing 540 calories
-He never eats leftovers but I don’t like for anything to go to waste.

Dinner: Luna White Chocolate Macademia Bar, 2 peaches, potato chips ….434 cals
-Not much of a real dinner. I was over at my sister’s house visiting and I usually end up snacking on whatever happens to be lying around the house.

Pre-Bedtime:
-10 steak cut French fries stolen off my boyfriend’s plate
- 1/3 each of apple, banana, orange, and 1/4 c grapes
----201 calories

Report Card: B
Met my daily deficit of 500 calories, but protein was low since dinner wasn’t a real one. Also, snacked on some chips and French Fries but didn’t get entirely crazy with it and explains high carbs. Also, late night snacking is fairly common for me and something that I should try to change. Perhaps implement some kind of rule about no eating after a certain time. But unfortunately I usually eat dinner between 7:30 and 8:30 which I don’t think is very good either. But I don’t know how to change this since I don't leave the gym until 6:30 or 7:30.

[bebeklein]

Day 12 Friday 9.14.12
NO WORKOUT
Total cals: 1749 cals 99p/176c/59f

Breakfast: Oatmeal with slivered almonds/slice of prosciutto panino …268 cals
Lunch: Ham Sandwich and a tiny piece of leftover filet mignon from yesterday/Salad with Tomatoes, Cucumbers, and Artichokes with Non-Fat Trader Joe’s Balsamic Vinaigrette…444 cals
Snack:
…190cals
Dinner: 2 Servings of the Peach Basil and Mozzarella Recipe posted in #60 http://forum.bodybuilding.com/showth...#post949865183
-Chicken Breast with Spinach
-2 Peaches
….507 cals
-Went over to sister’s to babysit and went a little crazy with peaches at dinner. Ate 3 in all. Made the peach basil and mozz recipe for her, but ended up eating her portion and mine and then ate another 2 peaches.
Pre-Bedtime: went out to a bon voyage party for a friend and had 2 vodka tonics…340 calories
Report Card: C
I was a little over maintenance due to no workout and alcohol really. Also high in carbs because of the peach feeding frenzing. Still not bad for a Friday night out.

[bebeklein]

Day 13 Saturday 9.15.12
1.5 hours - Second Group Golf Lesson. Ended up with a blister on the ring finger of my right hand. I’ve been told that just happens in the beginning

Total cals: 1242 cals 73p/152c/37f


Breakfast: …198 cals

Lunch: Ate out – crispy (aka fried which I didn’t notice) shrimp on avocado toasts, arugula slad, crisp fried fennel pancetta and lemon-honey vinaigrette. Really have no idea how many calories but portion size was small so guessed at……461 cals

Snack:
- I like to eat a good sized snack prior to going out to eat so I don’t go too crazy…378cals

Dinner: Ate out - 1/2 Brazilian Rum Drink and Halibut Entrée with Cherry Tomatoes and what tasted like a creamy polenta
-About 20 minutes into dinner, a terrible migraine came on and I could hardly eat any food so I had it boxed to go. Think the alcohol brought on the headache. Again no idea on calories, but calculated at…… 205 calories.

Report Card: A-
Everything looked good considering I ate out for two meals. Protein was just a little light since I got sick and didn’t finish dinner.

[bebeklein]

Day 14 Sunday 9.16.12
-10 minute warmup on elliptical
-45 minutes Leg Workout #2
-15 minutes treadmill interval, 4.0 incline, 3.0 walk for 1 min, 7.5 run for 30 secs
-15 minutes on elliptical
Pat myself on the back for getting in any interval workout since it’s my least favorite!
Total cals: 1607 cals 95p/205c/48f

Breakfast: Made by boyfriend – Scrambled Eggs & Cheese, Grits, Toast with Strawberry Preserves, Glass of OJ …683 calories
- Boyfriend likes to cook with a lot of butter….I mean I saw about 1/4 cup go into the grits let alone the scrambled eggs. We’ve been using the Smart Balance Buttery Spread which is 80 cals per tablespoon so after I calculated the calories of this meal (160 for the smart butter alone) I decided to look for something with fewer calories. I ended up buying the Best Life kind with only 50 cals per TBSP. But this was a disaster! First, he noticed the swap I made. Sometimes he’s finicky with his brands and I can never foresee under what conditions. But I tasted it and didn’t like it. Maybe it has something to do with the first ingredient being water, but also it DOESN’T MELT…very strange.


Lunch:
-Dinner Doggie Bag from Last Night - Halibut with Cherry Tomatoes and Creamy Polenta
-Nonfat Milk
Guessing at calories here...336 cals

Snack: same fruit cup above & below
…79cals

Dinner:
Oven Roasted Chicken Breast with Spinach and Mashed Potatoes, Glass of OJ
…429 calories
-I posted on this earlier, but this was the second time doing oven roasted chicken breast and it turned out a little dry after perfection on the first try. Need to work on my technique and get that meat thermometer!!

Pre-bedtime:
….80 cals I really didn’t need this. It’s one of my boyfriend’s snacks and I try to steer clear of it since it’s all sugar. I’ll usually opt for a yogurt snack instead. So slap on the wrist for this.

Leg Workout #2

This week I found a replacement glute exercise for the calves and I upped the weight on reverse lunges

Report Card: A-
Calories on the high side along with carbs because I had a lot of fruit..1.5 glasses of OJ, a banana, apple, and 1/2 cup of grapes, and the Dreyers Strawberry bar which was the worst offender of them all. But typically I try to leave myself a little extra leeway on the weekends and save the tightening of the belt for the weekdays.

[bebeklein]

Week 2 Recap 9/10- 9/16, Monday - Sunday
Starting Weight: 129 lbs/Down 1…Now 128 lbs
Cals:
Day 8: 1,974
Day 9: 2,192
Day 10: 1,264
Day 11: 1,514
Day 12: 1,749
Day 13: 1,242
Day 14: 1,607

Avg Cals: 1,648 (over 148 cals from previous week so offset by calories burned in workouts)

Workout:
Day 8: 20 min am jog/40 min elliptical/55 min Zumba 756 cals <- HUGE
Day 9: 35 min Elliptical 280 cals
Day 10: 10 min am jog/10 min elliptical warmup/50 min Leg Workout #1/ 55 min Zumba 749 cals <- HUGE
Day 11: 50 min Turbo Kickboxing 494 cals
Day 12: NO WORKOUT
Day 13: 90 min Golf Lessons 280 cals
Day 14: 10 min Elliptical Warmup/45 min Leg Workout #2/15 min treadmill intervals/15 min elliptical 550 cals <- HUGE

Avg Workout: 1 hr 11 min (up about 20 min from previous week)/414 cals (up 150 cals from previous week but offset by increase in calories consumed)

Notes:
-Lots of calories being burned during workouts but also eating calories above my BMR which is around 1561. I would still prefer to consume calories in the 1350-1400 range. Late night snacking is my biggest issue. My goal is to lose 1 lb a week, and I reached that, but based on calories consumed/burned I was a little shy of 500 -> avg daily deficit of 327 calories. Not ideal but progress is being made!
-Only ate out twice this week (both were small portions or good menu selections) and then did take out from grocery store once (used portion control) and was able to indulge in a birthday cake celebration. 2 1/2 alcoholic beverages consumed on two different outings. Gold star in this area!
-Got in 2 early morning am runs and 1 interval session! Extra effort
-Missed out on 1 yoga class again. Don’t think I’ll be doing yoga any time soon so I should probably add an upper body workout.
-On Saturday, I need to get in a cardio workout beyond golf. I typically eat out at least 2 times a week, if not more, and this is the best way to offset it.

[bebeklein]

Day 15 Monday 9.17.12
-55 minute Zumba
Total cals: 1737 cals 85p/173c/81f
All that fat from my take out dinner!

Breakfast:…198 calories

Lunch:
-Used Sunday’s leftover oven roasted chicken in some spaghetti & covered in marinara sauce to cover up the dryness. If you get lemons, make lemonade!
...545 cals

Snack:
…190 cals Still addicted! But typically this is what I’ll eat right after my workout and before dinner. It’s the only thing I have between 12:30 lunch and 8:00 dinner.

Dinner:
Take Out - Almond Crusted Pork Tenderloin w/Bok Choy & Garlic Mashed, 1/2 Entrée + Small Glass of OJ…805 calories

Report Card: C+
Boyfriend wanted to do takeout, so I did the best I could and ate 1/2 an entrée. The whole meal would have been 1,400 calories, about a whole day’s worth! Still managed to get in a small deficit for the day tho!

[bebeklein]

Day 16 Tuesday 9.18.12
- No workout…went to a baseball game instead.
Total cals: 1634 cals 71p/170c/61f

Breakfast:…198 calories

Lunch: Same chicken spaghetti from yesterday and traded in the salad for a peach and mozzarella side dish. Still lovin my peaches!
...566 cals

Snack: apple …63 cals

Dinner:
Take Me Out to the Ball Game Dinner! I did not eat the bun. However, I also had 2 glasses of wine, a small bag of potato chips and some bites of grandma style mac n cheese! …807 calorie guestimate

Report Card: C
Ate at maintenance. Tried to save most of my cals for the game!

[bebeklein]

I love this time of the year at Trader Joe's! Although, it can be rough when trying to diet. These pumpkin muffins have somewhere under 250 calories. I swapped the oil in the recipe for half a can of pumpkin, so there's a little calorie savings in there.

[bebeklein]

So I like the idea of these shaved brussel sprouts from Trader Joe's. But the recipe just had it drowning in balsamic vinegar; 1/4 cup for a 10oz bag. So I think I can make this work with a do-over. I've been very successful roasting other veggies (see http://forum.bodybuilding.com/showth...#post947681373), so I googled pics of roasted brussel sprouts and they all pretty much look a like. The one good thing about the recipe was that I used turkey bacon, and that crispied up great in the frying pan; but then of course it went totally limp after adding 1/2 cup of water/balsamic mix



I'll try this other balsamic recipe, which only calls for about 1/2 Tablespoon for a 10 oz bag
http://www.mykitchenaddiction.com/20...ssels-sprouts/

And I may just try a lemon and olive oil version like this and scratch the pine nuts & add the bacon back in
http://chocolateandcarrots.com/2012/...russel-sprouts

And here is another one that involves raisins which I just love!
http://www.epicurious.com/recipes/fo...Raisins-394671

Friday I went out for dinner and really liked a super yummy brussel sprout salad (my first ever!) with dried cherries which was what won me over (along with grilled chicken, bacon, roasted almonds, a mango-hazelnut dressing, and by looking at the picture I'm thinking corn too)

This recipe is the closest match and looks promising and I love couscous. Grilled chicken would be a simple add-in

http://www.eatliverun.com/brussels-s...aeli-couscous/

I think I first fell in love with brussel sprouts in November 2004. I was visiting my girlfriend in NYC and we ordered our Thanksgiving dinners at Dean & DeLuca. It seemed like a simple recipe for such a tasty side dish. And it's still on their menu! http://www.deandeluca.com/common/pdf...-menu-2011.pdf

So I'm gonna test all these out and see what I like best. Probably be eating brussel sprouts for the next couple weeks.

[bebeklein]

Arrived 10 minutes late to zumba and jad to go to the second to the last row! only half as fun and only sweated half as much!

[bebeklein]

Interesting psychology

[bebeklein]

[bebeklein]

I'm down to 126...on my way to 120.... My goal was to be there by Halloween...not gonna make it...but I am finally feeling and starting to see a change and that puts a skip in my step

[bebeklein]

I've had my share of bomb (not good kind) recipes lately, but I've found one I really love. Obviously meets first criteria of yumminess, takes only 15 minutes to make, looks pretty, and a short list of ingredients that are always on hand.

It's the eatliverun Brussel sprouts couscous recipe I posted earlier http://forum.bodybuilding.com/showth...#post958136083

I just added chicken to make it a meal! Next I'm going to try shrimp and since I like raisins, I'm going to experiment and sub them in for the dried cherries. I also tried this dish cold because I recently had something similar at a restaurant, but I didn't care for it. I'm thinking it would need some kind of dressing but I'm so impressed with the warm version I'm not gonna bother with it.

All of the ingredients can be stocked. Dried cherries are great because they aren't something Im totally crazy about and would snack on and then disappear from the pantry. I used the frozen trader Joe chicken strips but fresh is better if you're able to plan ahead. And although these are fresh Brussels, I imagine I could use the frozen kind if fresh wasn't available.

I also love this harvest grain blend I found at trader joes. It's a mixture of couscous, orzo, garbanzo beans, and red quinoa. I also love the fact that it cooks up in 10 minutes. I'm not that crazy about rice anyway, but a 20 min cook time is such a turnoff. 10 min is so much more tolerable!

[bebeklein]

I love this plyo workout. Lots of drills and some new moves for me to try.

[bebeklein]

This month I'm doing new leg workouts twice a week. It's from the same program, just doing the routine for the second month. Im liking the workout - I work up a sweat in a short period of time so I like the efficiency aspect. Surprisingly the long jumps are my favorite exercise in this group and I try to get this workout in on the weekends early in the morning when there aren't too many people so I can use the gym room for my jumping. I may be making a spectacle of myself but in my mind I'm channeling Whitney Jones from previous post ^

http://blog.shareitfitness.com/2011/.../#.UHnhIaN5mSO

[bebeklein]

Tis the season for trying all things pumpkin..Serves 2

[bebeklein]

^ Looks pretty but It tasted like baby food. im going to have to find a new recipe.

Mondsy weigh in is 124 lbs.....woot woot....by passed 125.....happy feelings in the air....if im at 122 by month end Id start feeling like my old self.

[bebeklein]

So i found a similar pumpkin smoothie recipe...this one has half the amount of pumpkin which is a good because the other one was overkill. Also last time i made it with trader joes light coconut milk so this time I will try almond and regular milk.



http://www.healthfulpursuit.com/2011...pice-smoothie/

Im also intrigued by this pumpkin quinoa bake

[bebeklein]

Don't Call it a Comeback!

Back to journaling because I see results and I've creeped up to 133 lbs and need to get back to sub 120

Today will be Meal Prep Saturday. My IG Food inspiration is fitmencook http://web.stagram.com/n/fitmencook/

Was hooked at this post http://web.stagram.com/p/445512150129325250_207616292


I'm obsessed with Cucumber Boats and this recipe is amazing! Can't wait to try w/tuna. I actually mix a little avocado with lite mayo.
http://web.stagram.com/p/492265417583226780_23879218


I've signed up for 20 classes of Crossfit and Pure Barre in August. Thank you Groupon Hi hopes for Xfit.

[bebeklein]

Sat July 27th Day 1

Workout: Kickboxing
Food
brunch: leftover takeout spaghetti & 1 meatball
snack: shrimp & cocktail sauce
snack: guacamole & a few corn chips
dinner: stuffed bell pepper with chicken, cottage cheese, red onion, & garlic, side of basil peach & mozzarella, and handful of cherries for dessert
bedtime snack:snack sick portion of colby jack cheese





Peach, Mozzarella & Basil Recipe: http://www.realsimple.com/food-recip...179/index.html