Mandy's Menus and More

mandyleeann · 10-25-2007, 11:35 AM

Hi ladies,

I've been lurking around the boards for awhile now and finally decided to start a journal. I figured it would be a good way to keep me motivated and accountable!

A little about me: I am 25 y/o and live in Indiana. I am happily married; I work full time as a psychotherapist in a high school, and also work part-time as a personal trainer/lifestyle coach. I am hoping to build my coaching business up enough to do full-time in the near future.

Fitness background: When I was a kid I was chubby and short. Not a good combination. Then when I was 13, I had the opposite problem and struggled with an eating disorder--dwindeling down to 86lbs. I got help quick and then my weight went back up. When I went to college, I gained 35lbs--got on the scale one day and was at 170lbs!!! I am only 5'0! It was a wake up call.

I pull on running shoes and tried to go for a jog. It was so hard that I stopped after 3 minutes and walked home and sat on my bed and cried. But I didn't give up. I started working out 5 days a week. I did Tae Bo, went jogging and took some exercise classes at school. I joined Weight Watchers. Within 6 months, I lost 40lbs. Then lost a few more. By my junior year of college I was at 125-127lbs; I was MUCH healthier. I continued working out 5-6 days a week but mainly did cardio. I have ran 4 half marathons. During my first marathon training, I lost more weight.

I graduated from college and joined a local gym near my job. I hired a personal trainer because I really had no idea how to strength train, and was always afraid to "bulk up". When I started lifting along with my running, I quickly got down to about 115-120lbs.

I got married in October 2005. I was petite and healthy at my wedding. Then my IT band started acting up and running came to hault. I was devasted. HOw on earth would I keep the weight off??!!! Then I saw a picture of myself in a bikini. Wowzers.....yeah thin, but woah flab!!!! I guess its true what they say-- I was exercising and watching portions, but I was eating ice cream and low fat cookies. Gross.

So as I've become more engrossed in personal training and nutrition, I've embarked on clean eating. I have been doing really well at clean eating for about a month now. I look more toned, feel less bloated and my workouts and energy are awesome. I am currently at about 114 lbs and still stand at a short 5'0. My BF is currently around 21%. I would like it to be 17-18% and I want to be stronger.

I've recently began lifting heavier, and eating every 2-3 hours. Trying to eat more protein. I'm still trying to figure out the right calories for me to loose some BF, and I don't think I've mastered it yet.

But here it goes!

Look forward to "meeting" all of you!

Mandy

mandyleeann · 10-25-2007, 11:40 AM

Here was my workout today; I am doing a split-body/total-body program this month.

Crank for 2 minutes: pushups, burpees, mountain climbers (I do as many as I can in 2 minutes back to back)

DB Overhead press for 90 seconds

Alternating DB Lunges 5 X7
Squat w/ Side Step 5X7
Plie squat w/ DB 5X7
DB Calf raises for 1 minute
Jumping Jacks 1 minute, kick backs 30 seconds, high knees 30 seconds
DB Deadlifts 5X7
Leg Curls 5X7
20 jump squats
Hamstring curls on SB 5X7
Prone Hypers 1 minute
Hanging leg raises 5X7

30 min hill intervals on elliptical

DIET TODAY:

Pre-workout(5AM)- whey protein shake with 1 tsp PB
M1B: 4 egg whites, 1/2c oats
M2: 15 raw almonds, apple
M3: 1/2c lean ground turkey mixed with peppers and onions, 1/2c brown rice, Organic Yogurt
M4: celery sticks, some sort of protein
M5: dessert protein shake with skim milk

Any suggestions much appreciated!

pga617 · 10-25-2007, 11:53 AM

Wow, congrats on how far you've come already! Do you know the calories/macros of your diet?

buffandspirited · 10-25-2007, 11:55 AM

Best of luck!

Looks like you're definitely on the right track.....

mandyleeann · 10-25-2007, 11:56 AM

Hi!
Thanks for the encouragement!
Well the numbers...I"m definitely still trying to figure that out and I've been told SO many different things, it can be frustrating.

I've bee averaging the last month between 1350-1500 calories a day; I try for about 20% fat, 42% protein and 38% carbs. I have been allowing myself one cheat meal a week while still trying to keep those portions in check.

Does this sound about right?

Some days I feel starving, other days I'm stuffed. I'm also drinking 3-4 liters of water a day. I've given up diet coke FINALLY too!

canuck_chick · 10-25-2007, 12:03 PM

Congrats on starting your journal!

Drinking a TON of water each day is super helpful for me too. It keeps me feeling full all day, especially if I happen to have any cravings in between meals.

indiglo9124 · 10-25-2007, 12:38 PM

Hi and welcome! Looks like you have been through a lot in terms of your weight... going through such highs and lows can cause a lot of issues so Im glad you are healthy and on the right track! Ill be looking foward to following along.

I am also a PT part-time!

Hm.. so what to you have pre and post workout? I see the whey and pb for before... Fat isnt the best thing before or after a workout as it slows down the digestion of the protein which we need it to digest FAST before and after.

mandyleeann · 10-25-2007, 12:45 PM

Idigo-Yeah I have definitely been through lots of ups and downs, but luckily, I've been pretty much consistent for the past few years.

Pre-workout I always have a shake; the PB I added this morning, but sometimes I just toss in a handful of frozen berries and just have that. Would that be better rather than the PB? Post workout is almost always 4 egg whites and 1/2 c oats ,cooked a variety of ways

If I make the eggs on the stove, I will sometimes chop up a pepper or something and throw it in.

The hardest thing for me is finding the right balance of not being hungry, yet not eating too many calories (being on the petite side does have its downfall!!). Also, I am always on the go, so my cooler is my best friend, but can sometimes make meals difficult--for example, protein shakes during the week are almost exclusively in the morning.

indiglo9124 · 10-25-2007, 01:12 PM

Pre-Workout (45min - 1hour) you want a whey protein with a slow/medium digesting carb. The protein gets to the muscles to release amino acids and to help from breaking them down during exercise. The carb is used to sustain your energy throughout the workout. A lot of us mix whey and oats together or whey and milk... you could have the oats hot and ADD the whey for flavored oats or you can just let the oats soak in milk or water and add whey and drink it cold... raw or not.

Post Workout ( IMMEDIATLEY after weight training if not close) you want whey protein again but this time with a faster digesting carbohydrate (...banana, berries, candy). The insulin spike that you get from that will help push the protein in faster and speed up recovery and start the building process.

Lol, pre and post workout nutrition is pretty confusing....

Also, if you are trying to reduce bodyfat... chances are you are gunna be hungry (...lol im feeling it every day!). Your calorie needs depend on your goals and the intensity of your exercise. So if you dont mind me asking, how many are you eating a day? Are you tracking it somewhere?

twinnett · 10-25-2007, 05:21 PM

Hi and welcome!!!

mandyleeann · 10-25-2007, 05:44 PM

Sure, I don't mind; my calorie range right now is usually 1300-1500. I use Fitday. I workout 6 days a week and am usually doing cardio 4 of those days.

sherdi · 10-26-2007, 12:26 AM

Hello and Welcome!!!

Looks like you are working on a good lifestyle!

I agree that you need to make sure you pre and post workout nutrition is in order. Make sure you don't skimp on carbs during this time. It's really important to fuel those workouts! Remember to limit your fat with these 2 meals too, so that means lean protein (whey, etc) with carbs (low fat dairy, complex carbs, fruit etc).

Good luck with your new goal!

mandyleeann · 10-26-2007, 06:41 AM

Good morning!
TGIF!

WO today: Functional (I do one of these a week--which includes lots of jumps, plyo stuff, med ball stuff and pushups etc) + 20 min elliptical intervals

Menu:
Preworkout: 1 scoop whey, 2 large strawberries
Postworkout: 1/2c oats with cinnamon and splenda, 3 egg whites, 1/2c pineapple
M2: Dessert protein shake, 1 slice ezikiel toast, 1/2c applesauce
M3: 2oz tuna, celery, 0.5c chick peas
M4: 15 raw almonds, med. apple
M5: 6oz halibut, 1c broccoli, 0.5c brown rice, 1tbsp pesto
M6: 0.5c cottage cheese, 0.5c berries

Today is my high day.
Calories: 1443
Fat:33
Carbs: 153 (75 starchies, 78 fruit/veggies)
Protein: 139

I forgot to mention that I joined Cathy Savage's SOS program this past month to help me work on my nutrition. So these numbers are in line with the higher day that she gave me. Pretty close (like within 1-2g on my carbs and protein)....still working on this!

Happy Friday everyone!
Mandy

batteryrequired · 10-26-2007, 10:05 AM

Heya Mandy....great to see that your sticking with it! We need to keep this state in tip top shape by being good examples. Hopefully the hubby is following suit?

mandyleeann · 10-27-2007, 07:22 AM

Happy Saturday...

Feeling good this morning...!

Workout planned: Upper body circuit...

2min crank: 10 jump squats, 10 burpees, 10 push-ups repeat until 2 mins is reached
DB squats for 2 mins
Pull-ups till failure
HIgh Rows 3x12
Chest Press DB on SB- 3 X12
Bicep Curls for 1 min.

Alternating OH DB Press 3X12
DB Row 3X12
Cable Cross Chest Press 3X12
Dips 1 min.

DB Lateral Raise 30 seconds followed directly by v-ups for 30 seconds
Incline Pushups till failure
Hanging legs 3X12

Cardio planned: weather pending...if its not raining, i'm going to go do sprints for 30 mins; if it continues to rain, i'll do kickboxing

Menu:
1: 1/2c oats, 4 egg whites, 1/2c berries
2: whey protein shake, 1 banana
3: whey protein shake (post WO), 1 cup nf plain yogurt, 1/2c berries
4: celery, 2tbsp natural PB
5: 4oz lean beef, 1 sweet potato, 1c steamed veggies

Calories :1282
Fat: 28.5
Protein: 120
Carbs: 135

Today is a lower calorie day; tomorrow I am going to a family function and planning on having my cheat meal then, so I decided to keep today as my low day!

mandyleeann · 10-27-2007, 11:08 AM

Just got done with my workout...kinda tired today.

Calories burned: 545

mandyleeann · 10-29-2007, 07:14 AM

Ugh, Monday mornings!!

I had my cheat day yesterday. I always take one day a week and don't track anything, allow myself something I really want and move on. I had Q'doba AND Tcby in the same day--yum. I am all bloaty this morning now from it, but it was yummy and I'm good for another week now.

Here is the plan for the day: (low calorie day)

1: 1/2c oats, 1/2c berries, 4 egg whites
2: 18 raw almonds, 1 apple
3: 4oz canned chicken packed in water, veggies
4: whey protein shake, banana
5: 4oz lean beef, sweet potato, veggies (leftovers)
6: dessert protein shake w/ 1c skim milk

Workout planned: lower body circuit/30 mins cardio
Planning on working out between meals 4 & 5 today.

pga617 · 10-29-2007, 10:29 AM

Quote:

Originally Posted by mandyleeann

Ugh, Monday mornings!!

I had my cheat day yesterday. I always take one day a week and don't track anything, allow myself something I really want and move on. I had Q'doba AND Tcby in the same day--yum. I am all bloaty this morning now from it, but it was yummy and I'm good for another week now.

Here is the plan for the day: (low calorie day)

1: 1/2c oats, 1/2c berries, 4 egg whites
2: 18 raw almonds, 1 apple
3: 4oz canned chicken packed in water, veggies
4: whey protein shake, banana
5: 4oz lean beef, sweet potato, veggies (leftovers)
6: dessert protein shake w/ 1c skim milk

Workout planned: lower body circuit/30 mins cardio
Planning on working out between meals 4 & 5 today.

Diet looks good!

mandyleeann · 10-30-2007, 07:14 AM

Its a DOR today. I can honestly say I was looking forward to it! Yesterday during my workout I felt tired and like I needed a day of rest. So today will be enjoyed.

Have all my food for the day with me in my cooler. Have to work all day, then have 3 PT clients after school. Whew, its going to be a long one. The only good thing? My hubby is making a nice clean dinner to be ready when I get home tonight (clean beef stew, yummy!) Aw, isn't he sweet?

Feel old not doing anything for Halloween. Not going to any parties, and don't have any kids. So I feel kinda in the weird middle spot.

Got to get to work. Hope you all have a great day!

mandyleeann · 10-31-2007, 06:53 AM

Happy Halloween Everyone!

Got lifting in this morning. Upper body circuit...
5 min warmup
10 jump squats, 10 burpees, 10 pushups-- repeat for 2 minutes
DB squats for 2 minutes
Pull Ups till failure
HIgh Rows 3 X12
CHest Press on Ball 3 X12
Bicep Curls 20lbs 1 minute
Incline PUshups till failure
Alternating DB Overhead Press 3 X12
DB Row 3 X12 (40lbs)
Triple Threat Cable Cross Chest 3 X12
Tricep Dips till failure
Lateral Raises 30 seconds, Arnold Biceps 30 seconds, Upright Rows 30seconds--3 sets
5min cooldown

Teaching cardio kickboxing and a butts/guts class tonight so will get cardio in there.

Diet is on target today so far. Started the day with a whey protein shake and banana pre-workout and egg whites cooked with spinich and peppers and 1/2c oats with cinnamon and vanilla post-workout. Yum

Mandy

mandyleeann · 11-01-2007, 07:52 AM

Good Morning!

Could not get out of bed this morning to workout. Had a pounding headache. UGH. Brought gym clothes with me and hopefully with get to lift before clients tonight.

WORKOUT TODAY: lower body circuit only/ NO cardio

Menu today:
1: ezikiel french toast (egg whites, cinnamon, dash of splenda), whey protein shake w/ 1/2 banana
2: raw almonds, 1/2 Whole wheat pita, 1 slice low fat cheese
3: large salad with grilled chicken, 2 tbsp hummus, some pineapple
4: 2 hard boiled egg whites, pineapple
5: 1/4c cottage cheese mixed with yogurt and berries
6: leftover clean beef stew

Survived Halloween--no candy at all. Taught a kickboxing class last night and burned over 700 calories instead!

mandyleeann · 11-01-2007, 03:13 PM

Just got my circuit in today, burned 403 calories with no cardio--a personal best for me!

I did deadlifts with 60lbs...this is a record for me. May not sound alot for some of you but I've worked my way up to this

Got my NOV training schedule today. I'm excited to shake things up on Monday!

twinnett · 11-01-2007, 03:19 PM

Congrats on the DL PB!!

mandyleeann · 11-01-2007, 05:54 PM

Quote:

Originally Posted by twinnett

Congrats on the DL PB!!

Thanks~ Hope you are doing well

mandyleeann · 11-02-2007, 07:39 AM

GOod Morning!

I already got my workout in today. Did Functional workout + 30 mins of moderate intervals on the elliptical--felt GREAT this morning I was blasting it out! Burned 702 calories! Whoo!

Menu:

preWO: 1/2serving whey, 1/2 banana, water
postWO: 1/2c oats, 1/4c berries, 4 egg whites
2: yogurt, hard boiled egg
3: large salad with veggies and grilled chicken, 2tbsp hummus
4: whey protein shake, 2tbsp natural PB
5: serving ww pasta, 5oz ground turkey with onions &peppers with 4tbsp tomato sauce, steamed green beans
(if needed)6: berries with cottage cheese

Weight this morning was at 113.5

irish0418 · 11-02-2007, 11:25 AM

looks good so far! must be nice to teach aerobics classes....get paid for working out! lol

mandyleeann · 11-04-2007, 01:06 PM

Today's diet: LOW
Today's workout: CARDIO only--did Tae Bo, advanced get ripped 2

Menu:
1: egg whites, oats, berries
2: whey protein shake, banana
3: tuna, sweet potato, salsa
4: chicken, salad, hummus, fruit
5: cottage cheese, fruit

Go COLTS! I am so nervous about their game today I am not even sure I can watch it! LOL

mandyleeann · 11-04-2007, 01:07 PM

Quote:

Originally Posted by irish0418

looks good so far! must be nice to teach aerobics classes....get paid for working out! lol

Haha yeah it makes those days I teach easy for cardio! The thing that sucsk though is that my body is so used to the cardio, it takes alot for me to get my HR up now.

twinnett · 11-04-2007, 06:06 PM

Poor Colts lost...I was bummed...I hate the Patriots!

Wattsup · 11-04-2007, 06:32 PM

Welcome to journaling!!! I just started mine a few weeks ago, as well. SO nice to have support from people in the same boat, per say, or just people willing to give good advice.

I used to do kickboxing 2 times/week but since I started with my trainer, she has me on a strict regimin (sp?) of weight training 5-6 days/week and doing an elliptical cardio session 5 days/week for 45 minutes. I miss my kickboxing!!!

Keep up the hard work!