Nokie's Food Journal

[Nokie173]

7AM – Banana, coffee, oatmeal 1/2c, eggs x3, CLA
9:30AM – Figs, egg subs, small wheat bun
12PM – Small orange, grilled salmon paddy, stir fried broccoli & cauliflowers in teriyaki sauce
2:30PM – String cheese, grilled, wheat tortilla, yogurt drink x 2, fiber supp
3:15-4:15PM – Workout – protein shake
4:30PM – Grilled chicken, wheat bread x 1, low fat cheese
6:30PM – Grilled chicken, stir fried broccoli & cauliflowers in teriyaki sauce, fish oil & multivitamin

WORKOUT: Weights
Squats – BB 60lbs
Hip extension
Row (1arm) – 25lbs
Deads – BB 110lbs
Bench Press – 30lbs
Hanging – 30sec
Shoulder press – 20lbs
Pull down – 90lbs
Calves – 200lbs

I felt light headed and wanted to vomit after the treadmill/Interval. So, I kind of took it easy and stretch and drank tons of water. After 10mins, I felt better then I did my core workout. OMG… it was a workout… but after that… My head started to hurt. It lasted the whole night at work. My head was pounding and I wanted to throw up again as I was walking to the train station after work… Oh... here come a story...

When I was at the station waiting for my train… This very lean and tall (or maybe I’m just short) guy came up to me, smiled and said “Hi”. Of course, I smiled nicely and politely said “Hi” back. Then he asked how old am I? I told him… old! He said I looked like I’m 19-20… I just smiled (but really wanted to throw up on him!) Then he asked … can he get my number. I said. No, I’m engaged! Then he said… we can still talk, he doesn’t need to know … I’m thinking… WTF… and BAM my grumpy attitude just came out. I snapped at him… “I don’t want to talk to someone like you. Leave me alone before I throw up on you!”... Then he laughed at me… He was about to say something… I just walked away to the other side. I think he called me a stuck up bitch or something… Ohwell... He is a stupid moron for not respecting someone that’s in a relationship...ugh.. what a JerkFace!!! If he came any closer I was going to tase him! (I love my taser ) Anyways… Got home took medicine and BAM knocked out!

[cassiegose]

If he came any closer I was going to tase him! (I love my taser )!

Definitely should have tased him. What a jackass. Seriously. Some people fry me.

Come to think of it... I should get me one of those tasers! What fun! Although I might be a bit dangerous with one of those as I get further into this diet... might get cranky and accidently tase an innocent person... like my poor fiance. LOL!

[Boss Man]

Definitely should have tased him. What a jackass. Seriously. Some people fry me.

Well if you will let them Tase you instead, that might happen .

[Nokie173]

Geez, your looking good and gettin in size 7 pants, and a guys hits on you, not bad

Funny Brent… although I actually combed my hair and let it down that day… It’s not my usual ponytail… maybe that’s it

Definitely should have tased him. What a jackass. Seriously. Some people fry me.

Well if you will let them Tase you instead, that might happen .

Note to self… No taser for Cassie especially during Hell week because her brain will not function correctly due to carb deprivation.

01/07/10
7AM – Banana, coffee, brown rice, fried eggs in olive oil, salt & hot sauce!!!
9:30AM – Orange ½, egg spread, wheat crackers
12PM – Grilled chicken and veggies
2PM – Light chowder soup
5PM – Hot links, half buns
8PM – Veggie burger, peanut sauce

First time having a veggie burger… it’s pretty darn good!!
I went to Costco to stock up on food & supplies… OMG… I spent over $150!!!!
The expensive stuff were supps like fish oil, protein shake, triple flex, fiber, multivitamins…etc
Good deals were... Eggs, chicken breast, fish, veggie burgers, fresh & frozen veggies and fruits.
I hope it will last me a month or more…

NO WORKOUT: Off day… (Thank goodness my body needs it!!!)


01/08/10
7AM – Small orange, coffee, weetabix 2, 1% milk, honey
9:30AM – Figs, Egg sub, soybean & corn scrambled
12PM- Small orange, Grilled chicken breast, salmon, broccoli, brown rice
2:30PM – Grilled chicken breast & broccoli
3:30-7 – Movie - To be continue….

Going to watch Avatar on IMAX… but I have to kill time before that…
I would go to the gym… but I would have only 20mins to workout.
The gym and the movie theater are not close to each other.
So, I’ll workout when I get home… do some body weight!
I guess I’ll go to the book store and read!!! – I LOVE reading!!!
It is so educational and it helps me improve on my English skills

9PM – Home workout:
Hanging/ Negative chin ups
Frog squat with db
Crossover squats
Speed skater
Lunge kick
Knee-up jump lunge
Sumo kick
Push ups
Planks
Deep stretch and end with a protein shake.

HAPPY FRIDAY

[Nokie173]

Oops.... Double post... It's Friday...

[Nokie173]

Avatar in 3D is pretty cool. Graphics are awesome… the storyline is the same as every other movie nothing spectacular…

Continue from Friday:
7:30PM – Beef ball pho (Vietnamese noodle soup)

Monday: 01/11/09
6:30 – Pear, coffee
9:00 – Eggs x 2, veggie burger, wheat bread x 2
12:00 – Pear, brown rice, grilled chicken, mixed veggies
2:30 – HB eggs x 2, soy bean
3:15-4:15 WORKOUT – protein shake
5:00 – Brown rice, grilled chicken, mixed veggies
7:30 – Veggie burger, protein shake

Workout: Weights
Lunges
Hip Extension
Pistol Squats
Rows (2arms)
Good Mornings
Push ups
Dips
15mins cardio & stretch

Im thinking of increasing my cardio... I feel like I’m not doing enough... what you guys think?
I love doing weights yes… And I try to put in 3 times a week doing them… I only get to do a light walk at the end of my workout and only have 1 or 2 days for cardio. Or I should stick to what I have?

[cassiegose]

Avatar in 3D is pretty cool. Graphics are awesome… the storyline is the same as every other movie nothing spectacular…

Continue from Friday:
7:30PM – Beef ball pho (Vietnamese noodle soup)

Monday: 01/11/09
6:30 – Pear, coffee
9:00 – Eggs x 2, veggie burger, wheat bread x 2
12:00 – Pear, brown rice, grilled chicken, mixed veggies
2:30 – HB eggs x 2, soy bean
3:15-4:15 WORKOUT – protein shake
5:00 – Brown rice, grilled chicken, mixed veggies
7:30 – Veggie burger, protein shake

Workout: Weights
Lunges
Hip Extension
Pistol Squats
Rows (2arms)
Good Mornings
Push ups
Dips
15mins cardio & stretch

Im thinking of increasing my cardio... I feel like I’m not doing enough... what you guys think?
I love doing weights yes… And I try to put in 3 times a week doing them… I only get to do a light walk at the end of my workout and only have 1 or 2 days for cardio. Or I should stick to what I have?

The 1 or 2 days when you do cardio are you doing hiit? You could try increasing workout time for those two cardio days... or shoot for 2-3 days cardio and see if that helps. Are you no longer seeing results? If thats the case then cardio might be the answer. I freaking hate cardio. I don't know how those cardio bunnies do it. Cardio bites. I'll take the weights any day!

[Nokie173]

The 1 or 2 days when you do cardio are you doing hiit? You could try increasing workout time for those two cardio days... or shoot for 2-3 days cardio and see if that helps. Are you no longer seeing results? If thats the case then cardio might be the answer. I freaking hate cardio. I don't know how those cardio bunnies do it. Cardio bites. I'll take the weights any day!

Yeah... for Cardio - I usually do HIIT. I just feel like i don't put enough for my cardio.
But I'll try to be creative with it when I'm home...


01/12/10
7AM – Pear, coffee, weetabix 2, honey, protein shake
9:30 AM – Eggs, low fat cheese, wheat bead x2
12PM – Apple, brown rice, grilled chicken breast, mixed veggies
2:30PM – Veggie paddy, light yogurt, avocado ½
3:15-4:15 – Workout – protein shake
5PM – Wheat bread x2, veggie burger, avocado ½
7:30PM – Protein shake, low fat string cheese

WORKOUT: Cardio & core
HIIT treadmill 25mins – 30mins
Core:
Set #1
Frog squat
Crossover squats
Speed skater
Sumo kick
Lunge kick/knee-up
Set#2
Ball crunch
Ball plank
Dead bug ball
Scissor cross
Leg raises
Reverse crunch
Set#3
Deep stretch

Confession: I didn’t want to go to the gym yesterday… I was tired and maybe a bit lazy. I hate Mondays… I hate working from 6AM -9PM on a Monday! But when I got to the gym and hit the weights… man, I have no idea where those energy came from but I was working it… sweating like there's no tomorrow!!!

I’m a bit sad... I just lost my temp. Her contract's over and now I’m taking a full load of work plus more… BLAH! Last year for tax season… my job#1 hours was crazy…. I had to work from 5AM-11PM - 7 days a week to meet our deadlines… this is when my diet messes up. Stress level is high, company buy food especially on the weekends… things like donuts, coffee cakes & pizza; you name it… and BAM… I’m gone...lost. However, I’m going to try REALLY HARD… To stick to my healthy stuff… we’ll see.

So, I come in to work this morning and got a note in front of my desk… I got a new computer! I should be happy right? because its super duper fast but Nope I’m not! I LOST all my folders and files on my desktop that I forgot to save. Darn it… All my diet plans, motivational quotes, stories, and all my fitness information stuff are now GONE! It’s my fault tho.. I was too busy with work and other stuff… forgot to save it when they sent out an email 2 weeks ago… bummer!

OK… enough about my venting… I might change my workout plan….
So far this is what I’m doing…
M- Weights (FB)
T- Cardio/ HIIT & Core
W – Weights (FB)
Th – OFF
Fri – Weights (FB)
Sat – Cardio (sometimes)
Sun – OFF

Ever since I moved… I haven’t really workout on Saturdays (turbo kickboxing class) I don’t live close to that gym. So, I’ve been trying to do some jump ropes but I don’t always get my cardio in. I might change it to:

M- Cardio HIIT & Core
T – Weights (FB)
W – Cardio HIIT & Core
Th – OFF
F – Weights (FB)
Sat – Cardio maybe – (Jump rope)
Sun – OFF

Opinions?

I was a bit bummed & lazy last night after work and wanted to find something to motivate me again. I found an old picture of me in Taekwondo. I think I was taking my belt test… not sure what color. But looking at the pix… it reminds me how hard I worked and I know I can work that hard again. I was fighting everyday, sparing with the guys… giving them bruises! I missed those days… looking that that pix really makes me want to work hard again...

[Nokie173]

01/13/09

7:30AM – Coffee, oatmeal ½, eggs x3 whole (Couldn’t finish oatmeal)
10AM – Figs, oatmeal (Finished the rest of my oatmeal)
12PM – Pear, Grilled chicken breast, Brown rice, mixed veggies
2:30PM – Avocado ½, yogurt
3:15-4:15 – WORKOUT – protein shake
5PM – Veggie burger, wheat bread x2, low fat cheese
7:30PM – Scramble egg sub, avocado ½, protein shake

WORKOUT:
Back squat
Hip extension
Upright rows
Bench press
Pull ups (assist)
Pull downs
Calves

[Nokie173]

For the next 8 weeks I’m going to change my plan completely. Instead of doing a daily journal, I’ll do it weekly because I know I won’t have as much time. Since I lost my fitness stuff I’ve been using my free time researching… and I think I should change it up a bit.

I went back and read my journal and it seems like I’m slacking. I know I can do better. I need to stop making excuses and complaining … Therefore I will do less talking and more working! If I have to work long hours, I’ll take a long lunch and run to the gym to get a workout in… No matter what... work will always be around but I need to make time for my health!

I will make my food last one whole week and will try to change my food weekly. So… stay tune and your opinions are greatly appreciated once I have it posted.

I will weight myself Monday Morning...

[cassiegose]

Hi Nokie,

I don't think I would rearrange your routine to cut back on weights and increase cardio. Instead I would add some plyometric exercises to the weight training days to burn a few more calories and shock your muscles. I would stick to the weights M/W/F and add in things like sprints, jumping jacks, box hops, squat hops, jumping lunges, jumping jills, mountain climbers, burpees. Also, how many reps and sets are you doing on those lifts? Change it up a bit girl! Sometimes I do 5x5, sometimes I do 4x6, sometimes 3x8-10, sometimes even 4x15-20 (especially for legs). I think part of the problem is that youre doing the same thing every day and have been for so long that you're body is no longer having to work as hard.

[Nokie173]

After I posted that... I changed my mine. I agree... I shouldn't take out one of my weight day for extra cardio.. I can always add it in when I have time after weights. I went and search some online routines... what you think of this one? I kinda edited a bit... but this is what I will go for the next 8 weeks.

 
MON: GYM
Leg Press: 3 sets of 10-15 reps 
Dumbbell Bench Press - 4 sets of 6 reps 
Seated Cable Rows: 3 sets of 10-15 reps 
Dumbbell Shoulder Press: 5 sets of 5 reps 
Leg Extensions: 3 sets of 10-15 reps 
Lying Leg Curls: 3 sets of 10-15 reps 
Wide-Grip Lat Pulldown: 3 sets of 10-15 reps 
Dumbbell Bicep Curl: 3 sets of 12-15 reps 
Standing Dumbbell Triceps Extension: 3 sets of 12-15 reps 
Standing Calf Raises: 3 sets of 10-15 reps 
Air Bike: 3 sets of 20 reps 

TUE: CARDIO-HIIT/CORE (GYM)

WED: GYM
Dumbbell Lunges: 3 sets of 12-16 reps (6-8 per leg) 
DumbbellBench Press: 3 sets of 8 reps 
Row (1arm): 3 sets of 10-15 reps 
Side Lateral Raise: 3 sets of 10-15 reps 
Front Dumbbell Raise: 3 sets of 10-15 reps 
Plie Dumbbell Squat: 3 sets of 10-15 reps 
Pullups (Assist): 3 sets of 10-15 reps 
Alternate Hammer Curl: 3 sets of 10-15 reps 
Bench Dips: 3 sets of 10-15 reps 
Seated Calf Raise: 3 sets of 12-15 reps 

THUR: OFF/or light run (HOME)

FRI: GYM
Back squat: 3 sets of 10-15 reps 
Push ups - 3 sets of 10-15 reps 
Rows (1arm): 3 sets of 10-15 reps 
Dumbbell Shoulder Press: 3 sets of 8 reps 
Leg Extensions: 3 sets of 10-15 reps 
Lying Leg Curls: 3 sets of 10-15 reps 
Wide-Grip Lat Pulldown: 3 sets of 10-15 reps 
Dumbbell Bicep Curl: 3 sets of 12-15 reps 
Standing Dumbbell Triceps Extension: 3 sets of 12-15 reps 
Standing Calf Raises: 3 sets of 10-15 reps 
Air Bike: 3 sets of 20 reps 

SAT: Jump rope & Core (HOME)
Jump rope HIIT
Jumping jacks
Burpees
Frog squat
Crossover squats
Speed skater
Sumo kick
Lunge kick/knee-up

SUN: OFF

[cassiegose]

After I posted that... I changed my mine. I agree... I shouldn't take out one of my weight day for extra cardio.. I can always add it in when I have time after weights. I went and search some online routines... what you think of this one? I kinda edited a bit... but this is what I will go for the next 8 weeks.

 
MON: GYM
Leg Press: 3 sets of 10-15 reps 
Dumbbell Bench Press - 4 sets of 6 reps 
Seated Cable Rows: 3 sets of 10-15 reps 
Dumbbell Shoulder Press: 5 sets of 5 reps 
Leg Extensions: 3 sets of 10-15 reps 
Lying Leg Curls: 3 sets of 10-15 reps 
Wide-Grip Lat Pulldown: 3 sets of 10-15 reps 
Dumbbell Bicep Curl: 3 sets of 12-15 reps 
Standing Dumbbell Triceps Extension: 3 sets of 12-15 reps 
Standing Calf Raises: 3 sets of 10-15 reps 
Air Bike: 3 sets of 20 reps 

TUE: CARDIO-HIIT/CORE (GYM)

WED: GYM
Dumbbell Lunges: 3 sets of 12-16 reps (6-8 per leg) 
DumbbellBench Press: 3 sets of 8 reps 
Row (1arm): 3 sets of 10-15 reps 
Side Lateral Raise: 3 sets of 10-15 reps 
Front Dumbbell Raise: 3 sets of 10-15 reps 
Plie Dumbbell Squat: 3 sets of 10-15 reps 
Pullups (Assist): 3 sets of 10-15 reps 
Alternate Hammer Curl: 3 sets of 10-15 reps 
Bench Dips: 3 sets of 10-15 reps 
Seated Calf Raise: 3 sets of 12-15 reps 

THUR: OFF/or light run (HOME)

FRI: GYM
Back squat: 3 sets of 10-15 reps 
Push ups - 3 sets of 10-15 reps 
Rows (1arm): 3 sets of 10-15 reps 
Dumbbell Shoulder Press: 3 sets of 8 reps 
Leg Extensions: 3 sets of 10-15 reps 
Lying Leg Curls: 3 sets of 10-15 reps 
Wide-Grip Lat Pulldown: 3 sets of 10-15 reps 
Dumbbell Bicep Curl: 3 sets of 12-15 reps 
Standing Dumbbell Triceps Extension: 3 sets of 12-15 reps 
Standing Calf Raises: 3 sets of 10-15 reps 
Air Bike: 3 sets of 20 reps 

SAT: Jump rope & Core (HOME)
Jump rope HIIT
Jumping jacks
Burpees
Frog squat
Crossover squats
Speed skater
Sumo kick
Lunge kick/knee-up

SUN: OFF

Its ok but alot of exercises each day. You could give it a try and see what you think? I like Saturdays workout... thats gonna shake things up for sure!

[Nokie173]

WEEK 1:

Monday:
7AM -Superfood 1c
7:30AM -Weetabix 2, 1% milk, honey
10AM -Scramble eggs 11c spinach1c, mushroom1c, tomatoes salsa 2tbsp
12:30PM- Brown rice1c, mixed veggie, grilled chicken, apple sauce
3PM -Steam veggies and lean pork sausages
5:30PM WORKOUT (@Home) – protein shake
7PM -Grilled salmon, avocado spread, steam veggie
10PM -Protein shake (If still hungry)

Supplements: CLA, Fish oil, Triple flex, Iron, Fiber & Multivitamin

Man… its like ghost a town at work… no one is here only me and a few of my co-workers. Monday will be different from the rest of my meals. It’s a holiday the gym by my work is close so once I get home I’m going to do my Saturday workout.

Tuesday – Sunday:
5AM-Superfood
6:30AM-Oatmeal 1/4c, Eggs x4 whites, 1 whole
9AM-Figs 1/4c, Grilled veggie paddy
11AM - Steam veggie, Sweet potatoes wedges 1 Med, Lean pork sausages
11:30-12:30 -WORKOUT - Protein shake
1PM -Brown rice 1c, mixed veggie, grilled chicken 3oz
3:30PM -Non fat yogurt 1c, Scramble eggs 1c, Mushrooms 1c, Spinach 1c, tomatoes salsa 2tbsp
6PM-Green Salad x 1 head, Grilled chicken 3oz, olive oil dressing
Protein shake or Fat free cottage cheese (If still hungry)

Supplements: CLA, Fish oil, Triple flex, Iron, Fiber & Multivitamin

Non-workout days… I will take out Superfood and replace it with 1/2Grapefruit. I will also take out Figs, brown rice and 1 protein shake. I carry hard boil eggs and string cheese with me for snacks incase I get hungry.

I had to work the whole weekend and it was tough! People kept asking me why I’m not eating breakfast with them. I told them I didn’t want any krispy kreme doughnuts, coffee cakes, bagels or any pork buns, beef curry buns, hot dog buns (Chinese pastries) although its my favorite... I was trying to discipline myself!

The time I got home Saturday night, I did my prepping for the whole week. I used whatever I had in my refrigerator. I had some lean ground pork… I made some sausages with salt and pepper with half. The other half of the ground pork I used this Thai mixed chili. I also made Sweet potatoes wedges…. YUMMY! It’s a good pre or post workout snack! I made some avocado sandwich spread. I also baked my own protein bar… uh... with what I had at home. As mentioned before… I’m not good at baking although I do try… really I do… but uh… I’m going to have to give that protein bar another try as I didn’t have everything that was supposed to be in there.

Since I will NOT have a gap from work#1 to work#2… I would have to use my lunch time to run to the gym which gives me about 30mins-45mins of workout. I may have to work at 5AM starting next week so I can’t go before work. I get off at 9 or 9:30PM and I don’t know if I want to go after work… I might be a bit too tired. So, lunch it is for now and will see how that goes. If I don’t have to work overtime at the work#1. I will go to the gym again and might do some cardio and body weight workouts.

People at work think I’m crazy and told me to do my 8 weeks challenge after tax season... Uh…that’s April, it’s too long. I feel the need to do it now because I don’t want anymore excuses… you know?

Ok for those that might be interested in some of the things I made... Here are the recipes:

Sweet Potato Wedges:
Ingredients:
1 large sweet potato
Salt and pepper
1 tablespoon of olive oil
Mixed herbs / cumin / mild chilli powder
Mixed herbs – I used dried rosemary and thyme

Preparation:
Preheat the oven to 200C / 400F / gas mark 6
Peel the sweet potato and cut into wedges
In a bowl, mix together the wedges, olive oil, salt, pepper and the spice of your choice
Place the wedges flat on a baking tray lined with foil, and bake for about 25 minutes or until tender and golden

1 med potato: 103 calories, 0 fat, 24g carbs, 4g fiber, 2g protein

Spiced Avocado Sandwich Spread:
Ingredients:
2 Hass avocados, halved, pitted and scooped out
1 tbsp lime juice
1 tsp honey
½ tsp chipotle chili powder
½ tsp salt

Preparation:
In medium bowl, combine avocados, lime, juice, honey, chipotle powder and salt. Gently mash with potato masher. Use 1/4 cup per sandwich.

¼ Cup – 80 calories, 7g fat, 5g carbs, 3.1g fiber, 1g protein

Protein Bar (mind you, I only used what I had at home)
3 cups flake oats
1/2 cup skim milk powder (I used protein powder & water)
1-1/2 cups of your protein powder
3 tsp splenda – (I used stevia)
1 cup trail mix
1/4 cup ground flax seed
1/2 cup chocolate chips
10 pitted dates chopped up
1/2 cup egg whites (4)

*** Ok, today weight in. 156lbs. I knew I gained weight… So, no surprise there!
I don’t understand tho… I gained weight but my pant size went down. Maybe I lost some inches and fat from my legs and gained it back in my arm and belly? Maybe… just maybe. Ok… any thoughts about the diet plan for this week? Your comments are greatly appreciated. Sorry such a long post… But since it’s going to be once a week... here it is.
I’ll still be around to read stuff when I’m on break or something…
HAVE A GOOD WEEK

[fitoverforty]

Thanks Nokie for putting the recipes in. I want to make the sweet potato wedges for sure, and the avocado sandwich spread - that sounds awesome! Gotta make that.
I admire your focus and discipline - thinking ahead and planning your whole week. It really shows your commitment and determination - something we should all aspire to. Keep it up girl! Don't worry about the 156 weight - you said you are in a size 7 pants! That is awesome! It is obviously muscle gain, since you went down in size. You are doing great.