Lif's Journal

Tuesday:
Morning workout
10 minute warmup
Lower Body Workout (which I'm definitely feeling today )
Cooldown = walk back to my apartment a few blocks away

Afternoon Workout
A handful of sprints and jogs around the track
25 minutes of punching drills

My afternoon workout was mostly just for fun, no real goal in mind besides to get some energy out.

Today is yoga day, nothing more, nothing less.

For oatmeals:
I usually make it at work… I get one of those big plain oatmeal tubs (Quaker Oats) and leave it at work. Bring 2-3 eggs with me every morning put it in a sandwich bag (try not to break it during your commute to work!) Pop the oatmeal in the microwave for 1min. Then crack open the eggs… depend how I feel... sometimes I just use all egg whites or with 1 yolk. And pop it in the microwave again for another min. Put almond butter, salt & pepper... and YUMMY! (About 2-3mins to cook)

For other breakfast:
Like… Eggs beaters or grilled chicken…. I make it the night before and put it in the refrigerator (I’m out of the house from 6AM-9:30PM) so I pack EVERYTHING… breakfast, snacks, lunch, snacks, dinner, snacks. (Extra food…incase I’m hungry and it help prevent me from snacking junk food & spending money on random junk )
By packing everything and preparing the night before… I know how much I’m eating, how much I am spending for those food and I can sleep in a little bit more in the morning without waking anybody up and just grab my meal bag and out the door I go!

I usually prepare my meals the night before unless I know I'll have time during the day. Tupperware and sandwich bags are wonderful! I'll try microwaving the egg whites. For some reason, I can't stomach the yolk.

I tried something today and thought of you, Nokie. I don't know if you like bananas (some of my friends don't, no idea why), but if you microwave the oatmeal with a few slices of banana it makes glorious oatmeal. I've tried it with almond butter before, but it was a bit too heavy for me, but still very good. Next, I'm trying it with blueberries.

Try to mix the cooked oatmeal and egg whites together then microwave it?
Last time I microwave the egg whites itself... I didn’t like it, it was dried up!
Bananas?!?!?!… I love them especially if I workout in the morning… one of my favorite for pre workout meal/snack!
For some reason, I don’t like mixing fruits in my oatmeal. I like to have fruits by itself.
It kinda helps me digest better. Almond butter can be a bit heavy… but since it’s in the morning... I’ll enjoy every bit of it! Let me know how the blueberries work out for you.

Good idea - I think I'll try the oatmeal with an egg - but I like the banana idea too! Course Boss Man would say not to eat them together You really need to try Weetabix - I loved them this morning!

Hi Lif ! I'm Lu ! Nice to see you joining the Shapefit Family!

What's bad about eating them together? I love to know that stuff.

Nice to meet you too, Lu.

According to Boss Man oatmeal/cereal hinders digestion of fruit and I think he said you lose nutrients. The food putrifies in your tummy - ack!! That should be enough to stop me from combining but I just love my blueberries in my morning cereal! Correct me if I've misquoted you Boss Man....

By having fruits 10-15mins before meals definitely helps me digest better. But again, I just prefer having fruits lone… It’s just good that way… except my berries... For some reason, I like to add raspberries or blueberries in to my plain low fat yogurt.

Fruit digestion for most Fruits, except Tomatos and possibly Peppers and Cucumbers, gets hindered with Cereal, Cereal Bars, Yoghurts and other foods, when mixed in the Stomach.

It can cause partial putrifaction of the Fruit. Giving it 10-15 minutes, or as much as 30, (usual Fruit digestion time), is a good way to go with Fruit.

Good to know. I'll take out the bananas I'm trying to find a better snack. I love almond butter, but I think that may prove to be a problem since I always seem to crave it when I'm tired. And while it's super good, I don't want to ruin my day by munching on it at night. So, for a few weeks, I'm going to remove the temptation. So, instead of rice cakes and almond butter, it's rice cakes and a protein shake (mint chocolate and awesome, maybe this is better :3 ). Brown rice cakes from Trader Joe's are really good and filling!

Thursday Workout:
10 minute warmup
Upper body (Dips, pullups, lat raises, tricep pushdowns, cable curls)
Later in the day, jogged a little over a mile and did mountain climbers, pushups and reachups.

Friday Workout:
10 minute warmup
Lower Body (deadlift (with dumbbells), leg press, db lunges, calf raises, db shrugs, exercise ball crunches)
Then I jogged half a mile or so and did some kicking for a few minutes on the bags. After, I spent a bit of time stretching. It's typically what I do beforehand and afterwards just to maintain some flexibility for kicking. My front kicks are lacking.

I don't think I put this up, but the Tuesday Lower Body workout is DB squat, db deadlift, leg extension, lying leg curl, calf raises, lying leg raises (these are so awesome), and exercise ball crunches. It's broken up nicely, takes about half an hour (without warmup and cooldown), and fits nicely into the morning. Well, I've completed my first week of this routine. I love it. I plan on following it for 12 weeks. I'll probably update this every week or so or if I make any changes to my meal plan or if anything comes up.

Rough meal plan:

Multivitamin in the morning
Meal 1: protein shake (about equal carbs and protein)
(typically when I work out)
Meal 2: protein shake (low carb) and oatmeal
Meal 3: grilled chicken, veggies and brown rice (or pita)
Meal 4: rice cakes and protein shake
Meal 5: grilled chicken, veggies and brown rice

This is roughly what I eat. My biggest troubles are making sure I eat enough throughout the day, so I don't get hungry at night and so I have enough energy on my more active days. For the most part though, this gives me a good amount of energy.

How many calories do you intake on a daily basis? You take protein shake before and after your morning workout? Why not have a fruit before the workout? I noticed you have veggies but no fruits….

Which kind of rice cake do you get? I went to Trader Joes the other day… and saw the rice cake… thought about you… but wasn’t sure if I should get them or not. My problem is eating too much carbs!!!

I try to have about 1700 calories, sometimes I don't get enough though if I'm busy and rushing too much which I'm trying to correct. When I start going back to Krav, I'll probably increase how many calories I have during those days. I have the protein shake as a meal replacement before I workout, then protein for recovery afterwards. I like the idea of having fruit beforehand more though. I've been feeling a little too full while working out. I do have fruit and yogurt or cottage cheese occasionally depending on what I can find at my student center. I keep frozen pineapple to munch on because it's refreshing and bananas.

I get the lightly salted brown rice cakes. They're about 70 calories I think, not sure how many carbs. They're filling though if you just have one and a bunch of water. I did try the blueberries and oatmeal. It was really good Even though I'm back to just plain oatmeal with cinnamon because I don't want badly digested fruit in my stomach.

Increasing Calories would be a good idea.

I suggest you go for about another 400, to allow for exercise, as the sedentary femele average is about 1,800.

Eating 6 times a day, you could add roughly 5g protein, 5g Carbs 1g Fats, (49 calories), to the last 5 meals, which is 245 calories, then add double that to Breakfast, when Metabolism is highest, so that's another 98 calories, making a total increase of 343 calories, or 2,043 per day roughly.

That should be fine, however If you still think cals are a little bit low, maybe, you'd like another 50-60 perhaps, bearing in mind somedays you might be just under 2,000, ballpark daily intakes and all that, just add a smidge more Fat to either Dinner, Lunch or both, with either some kind of Oil, possibly Seeds, or more of those if you have them already, or a tiny increase in any Nut portions you consume, Cashews being the exception with Nuts owing to he Carbs. These would be the best way, as other healthy Fat sources like Peanuts, Omega 3 Eggs, Flax, Avocado and Soy, have either Protein and or Carbs in too, meaning you might be going a little too high, increasing Fats a bit with those.

you have 5 meals for the day with the first 2 in the space of 2hrs of getting up i'd say so then only 3 for the rest of the day? not enough...should be able to get 6 in easily

www.uponlinetraining.com