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Fri, Oct 10, 2014

10/10/2014

2 Comments

 
BOOM! It's Friday and I woke up feeling good! Even with the pup getting me up at 2:30 am for bladder relief. Ready to bring on the day.

Meal 1: Turkey bacon, white rice, pumpkin muffin

Benchmark workout:
30min varying incline walk
Seated leg press: 3/12 110#
Hip adduction: 1/10 70#, 1/9 70#, 1/9 70#
Leg press: 1/10 130#, 1/10 130#, 1/10 130#
Hip abduction: 1/10 70#, 1/10 70#, 1/10 70#
Weighted lunges: 3/10 30# (2 -15's)

Meal 2: Whey protein shake, banana, two rice cakes. Legs seems to take a lot out of me, I was READY to refuel after today's workout!

Meal 3: Salad, chicken, salsa, spicy vinaigrette, unsweet tea

Meal 4: Salad, bacon pieces, Dark Chocolate Tuscan Herb vinaigrette, grilled chicken w/ buffalo sauce, *five rice crackers with roasted pepper hummus

Meal 5: protein brownie with peanut butter and unsweetened coconut flakes

My left hip is a little sore this evening, not sure if it is from lifting this morning, or from walking around in flop flops today. At any rate, I am ready to rest and chill with the family. Tomorrow and Sunday are rest days, so I might journal, I might not.

Have a great weekend, if I don't :)
2 Comments
Michelle Anderson link
10/17/2014 10:47:02 am

Wondering if you are tracking macros? And what you're at for our four points of evaluation: Total grams of protein, Type of fats, Volume of veggie carbs, volume and placement of starches.

It's looking pretty good - but wondering what your "inventory" looks like when you look at it more closely. And, how are your results so far? Going in the right direction? Or . . . :-)

Reply
Shanon link
10/18/2014 03:41:56 am

My target was a macro mix of C35.6%/F33%/P28.6% for workout days and C23%/F48.5%/P30.5% for non-workout days.

As for the four points...
Total grams of protein: are coming in right around 150g
Type of fats: olive oils, coconut oil
Volume of veggie carbs: need to increase
Volume and placement of starches: consuming around my workouts, but I may have too many in my plan at the moment, because I'm not really seeing any composition change. My measurements a week after were the same. It is probably time to tweak. Although, I'm not sure that is entirely fair to say, since this past week I was off plan both nutritionally and with my workouts.

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