Anniversary Goal

[Boss Man]

I didn't get a chance to watch the whole video, but I'm aware of Zone, it's the one with what they calle "blocks" of protein, Carbs and Fats from memory, (unless that's South Beach) and they have a set anount of blocks per day.

One of those two diets, (both I did some cursory reaearch into as long time back), might be Zone in this instance was very restrictive on starches for the first 2 weeks, thne introduced more back in after that and operated like a fairly sensible diet system.

I believe the restrictive nature was to create some kind of detoxing effect, but my bugbear was the need for that restrictive period anyway, as opposed to just doing the remaining methodology from day one.

[Athene]

Hey girl, Workout & Diet looks good. I noticed your first meal is around 7:30 and the next mean is 11:30/12:30.
Are you having anything between? Or you're not hungry?

Hey Nokie That's right, I'm not having anything in between - I don't have much of an appetite. I think it's because I'm not eating the best breakfast. I have a new recipe to try for breakfast (Pumpkin Bars made with pumpkin, egg whites, cinnamon, and oats) that I think might get my engine revving a little earlier. I want to make a batch this weekend and have them for breakfast next week to see how it goes.

I'm aware of Zone, it's the one with what they calle "blocks" of protein, Carbs and Fats from memory, (unless that's South Beach) and they have a set anount of blocks per day.

Exactly, 1 block of protein is 7 g, 1 block of fat is 1.5 grams, and 1 block of carbs is 9 g. Portions are based on body type (small, med, large, or well-muscled + male or female) and the type of food (favourable and less favourable options). I'm a 'medium female' so I'm a 3-blocker. That means my main meals are 3 blocks, and I can have 1 block snacks. I don't follow it like a religion, but it's a good guide for me. I don't eat more than 11-12 blocks in a typical day. You must know something about just about every nutrition system and diet style out there!

[Athene]

Training was so hard today. I had trouble keeping my torso upright during the air squats because my core is so sore and weak after the GHD sit ups (http://www.youtube.com/watch?v=t9kra8Mg ... re=related) on Tuesday. I'm sure it will feel much better in a few days.

Week #1 Weigh-in
I took a Before shot and weighed myself today, and I'm already down a pound, which means I met my goal for the first week (1/20) - I love you, ShapeFit. I'm not going to change anything until the 20 lbs are gone and my 2 year anniversary passes, because that's the part I usually mess up. A little success = a little reward = a little step back = disappointment = a bigger step back = total failure. Not this time, brain ; )

Training
Warm Up - 500 m row, 3 sets 10 each: pull ups/squats/push ups
WOD - 5 rounds for time: 5 kipping pull ups + 50 squats (14:08)
Flexibility - Quads, hams, calves, shoulders.

Nutrition
7:30 AM - 500 ml 2% milk, 250 ml black coffee
12:30 PM - 3 oz chicken breast, 1 apple, 9 cashews
4:00 PM - 3 oz canned tuna, 2 cups broccoli, 1/4 cup hummus, 250 ml black coffee
7:00 PM - postWOD 500 ml 2% chocolate milk
10:00 PM - 3 egg omelete, 1/4 cup shredded cheddar, 1/2 apple with cinnamon/ginger/nutmeg/cloves spices, 4 cups green salad.
11:00 PM - 500 ml earl grey tea with milk and 1 tsp Splenda (gotta cut the Splenda, ack. The baked apple I tried to make was over-spiced, so I couldn't finish it and wanted something sweet. FYI too much nutmeg will make your tongue go numb : P )

[Nokie173]

Hey Nokie That's right, I'm not having anything in between - I don't have much of an appetite. I think it's because I'm not eating the best breakfast. I have a new recipe to try for breakfast (Pumpkin Bars made with pumpkin, egg whites, cinnamon, and oats) that I think might get my engine revving a little earlier. I want to make a batch this weekend and have them for breakfast next week to see how it goes.

That sounds good.. let me know how it goes.. I was going to make one of my protein bars too.
I've been eating very little during the weekends.. it's good to have some home made bars on the go!

[Boss Man]

Actually no, there's a few diet systems I probably know nothing about, simply through doing no research at all, or having never heard of them .

I'd like to say I always keep one step ahead of the game or stay on the ball, but truth is I don't and if truth be known Im not that bothered about not knowing as much as I perhaps could

At least you never used the Dukan Diet, which has poor guidelines for Fat and Salt intake, or maple syrup diet, which encourages the ingestion of syrup based tinctures, 5-6 times a day and I suspect was clearly thought up by someone with receeding braincell function.

[Athene]

At least you never used the Dukan Diet, which has poor guidelines for Fat and Salt intake, or maple syrup diet, which encourages the ingestion of syrup based tinctures, 5-6 times a day and I suspect was clearly thought up by someone with receeding braincell function.

Yikes! No, I have never followed any nutritional plan or fad diet that involves that kind of thing. I just try to eat real food, limit my cheats, and watch my portions.

That sounds good.. let me know how it goes.. I was going to make one of my protein bars too.
I've been eating very little during the weekends.. it's good to have some home made bars on the go!

I made the Pumpkin Bars, and was disappointed! The recipe is really "clean", but not that useful to me because it's too "carby" for a snack, and I would have to eat 4 of them to get the protein I want for one meal. Here it is:

1 can pure pumpkin
1 500 ml carton egg whites
2 cups oats
3 tbsp cinnamon
1 tsp nutmeg
2 tbsp splenda

Mix everything together, bake it in a pan at 350˚F for 40-60 mins, depending on how mushy/eggy you like them. Let them cool, cut into 14 bars.

Nutritionally, they're not that great (6 g pro, 0.9 g fat, 9 g carb, 2 g sug). I got the recipe from a friend and will not be making them again without major tweaks. Have you posted the recipe for your homemade protein bars somewhere? I'd love to check it out.

[Athene]

Training
-- Rest Day --

Nutrition
7:30 AM - 250 ml 2% milk, 500 ml black coffee
11:30 AM - 166 g Greek yogurt, 1 apple, 9 cashews
3:30 PM - 166 g Greek yogurt, 2 cups broccoli, 1/4 cup hummus
7:00 PM - 3 egg omelet, 1/4 cup shredded cheese, 12 green beans
10:00 PM - 4 Pumpkin Bars (recipe previous - ugh! Lost it on these), 2 tbsp peanut butter, 2 tsp maple syrup (I kept trying to make them taste better, and just kept eating them)

[Athene]

Today was a good day. I had a great day at work, but it was tough to eat properly with all of the appointments we have on Saturdays. I know my meals for the day are kind of shabby. In the morning when I went to get a latte (my Saturday morning ritual) the debit machine was broken and I had no cash, but a random middle-aged man jumped up from the conversation he was having at a table nearby and paid for my coffee. He ordered the biggest size and said to put the change in the tip jar. Nothing like that has ever happened to me before, so I was shocked and it made me want to do something nice for someone else

I went to a birthday celebration tonight, so I decided to have my cheat meal today instead of Monday. It was worth it, the ice cream and cake were delicious.

Training
Warm Up - 500 m row, 3 sets 10 each: pull ups/squats/push ups/sit ups
WOD - AMRAP 12 mins: 10 push ups, 10 DB presses, 10 ring rows (4.3 sets, push ups sucked)
Flexibility - Shoulders, pecs, arms, back, sides.

Nutrition
7:30 AM - Large latte, 1 Pumpkin Bar (ate chewable food for breakfast, go me)
12:30 PM - 166 g Greek yogurt
3:30 PM - 166 g Greek yogurt, 4 cups green salad, 2 tbsp sesame vinegarette, 250 ml coffee with milk
6:30 PM - 166 g Greek yogurt
8:00 PM - Cheat meal at birthday party: Cake and ice cream, party snacks (crackers, cheese, pickles, olives, salsa, tortilla chips, shrimp,etc.)

[musculArgirl2]

Today was a good day. I had a great day at work, but it was tough to eat properly with all of the appointments we have on Saturdays. I know my meals for the day are kind of shabby. In the morning when I went to get a latte (my Saturday morning ritual) the debit machine was broken and I had no cash, but a random middle-aged man jumped up from the conversation he was having at a table nearby and paid for my coffee. He ordered the biggest size and said to put the change in the tip jar. Nothing like that has ever happened to me before, so I was shocked and it made me want to do something nice for someone else

That is so nice!! What a way to make someone's day. You seem really focused!! those pounds will be gone in no time!!

[Athene]

In the morning when I went to get a latte (my Saturday morning ritual) the debit machine was broken and I had no cash, but a random middle-aged man jumped up from the conversation he was having at a table nearby and paid for my coffee. He ordered the biggest size and said to put the change in the tip jar. Nothing like that has ever happened to me before, so I was shocked and it made me want to do something nice for someone else

That is so nice!! What a way to make someone's day. You seem really focused!! those pounds will be gone in no time!!

Thanks, Becky. You're really supportive. I'm trying to be focused but I can feel it slipping. I just went out with friends who wanted Chinese food for supper and I definitely overate a bit... there are brownies in my apartment because my Aunt dropped them off - why do people do this? Or, rather, why do I have such a hard time saying no? It tastes good I guess, and my resolve is weak sometimes I feel like once I deviate from my plan slightly, all bets are off, so I should go nuts and "make the most of it". It's crazy talk.

[Athene]

Today there was a water main break on my block so I had no running water all day, and the pool down the street was closed, so my training plans fell through. Not the best way to start the day, but I appreciated the extra sleep when I got home. Went out for dinner with friends and we ended up at a Chinese place. I made an effort to stay "Paleo", but I had double the amount of protein that I should have, and 1 fortune cookie.

Training
-- Off -- (Emergency pool closure so training cancelled, but I went for a 45 minute walk outside in the afternoon)

Nutrition
10:00 AM - 250 ml coffee with milk, 2 Pumpkin Bars, 2 tbsp peanut butter
1:00 PM - 250 ml 2% chocolate milk
4:00 PM - 250 ml 2% milk, Doubleshot espresso, 1 homemade protein bar (whey, egg whites, natural peanut butter, pumpkin seed, flax seed, dried cranberries)
8:00 PM - 250 ml beef broth, 2 cups steamed broccoli, 3 cups stir fried mixed veg, 2 oz beef, 2 oz chicken, 2 oz shrimp, 9 peanuts, 1 fortune cookie ('You will advance socially without any special effort', ha)
10:00 PM - Will I have brownies and chocolate ice cream with my guy? Or will I watch him eat it, and stop myself? Only tomorrow will tell...*dun, dun duuuuuuuuuhhhh!*

[musculArgirl2]

I'm betting you will be able to stop yourself and watch him eat it!! is the pool apart of your gym? Or just a local pool you can use? That is the one thing i really miss about my gym the pool!

Here's the pizza burger recipe it's really easy to make.

1 lb ground beef
onion
brown ground beef and drain grease

add: 1/2 lb cheddar cheese
1/4 tsp garlic powder
1/4 tsp orgegano
1 can tomato soup
salt and pepper

place hamburger mixture on one side of bun. top with mozarella cheese bake at 450 for 10 to 12 minutes until cheese is melted and done!

you add the cheddar cheese and soup and garlic powder and oregano to a pan on the stove and kind of let it simmer and let the cheddar cheese melt before you bake them in the oven with mozarella. just wanted to let you know that.

[Nokie173]

You already had your cheat meal at the B-day party… so just watch him.

Protein bars - Low Carb:
Depending on your choice of items, it's only 7g of carbs .

2tbls of natural peanut butter- 4 carb, 8 protein
1 scoop of whey protein (chocolate ON)- 3 carb, 24 protein

mix these together until they mix up nice and clumpy like little rocks.

4tbls of heavy cream- ocarb, 0 pro

When you add the heavy cream, stir it and it will smooth out and all come together into a big glob. Then you can from it like if it were a meatloaf or meatballs form in the shape of a bar fridge for 1-2 hours and walla very good. You can also add 2 packets of splenda/stevia for more sweeter.


Another protein Bar but more carbs.

Protein bars:
3 cups flake oats
1/2 cup skim milk powder (I just use skim milk)
1-1/2 cups of your protein powder
3 tsp splenda - I subbed with stevia
1 cup trail mix (with dried fruit)
1/4 sunflower seeds - You can also subbed ground almonds
1/4 cup shredded coconut (I don’t use this)
1/4 cup ground flax seed
1/2 cup chocolate chips
10 pitted dates chopped up
1 cup natural peanut butter
1 cup unsweetened apple sauce
1/2 cup egg whites (4)

preheat 300

mix all ingredients, pour into 1-1/2" deep baking pan, bake for 25-30 min, let cool and make into about 15 bars, each bar should yield 20 grams protein...

I have more cool Recipes if you are intersted... Like my Brocccoli Bread and Almond Cottage cheese

[Athene]

Ladies: Thank you so much for the recipes!
I printed them out and I know I will try to the pizza burgers soon, because I have all of the ingredients, and I will try the protein bars the next time I feel the urge to bake! These are great to have.

10:00 PM - Will I have brownies and chocolate ice cream with my guy? Or will I watch him eat it, and stop myself? Only tomorrow will tell...*dun, dun duuuuuuuuuhhhh!*

I was trying to be funny with that, but I totally blew it and ate brownies and ice cream. I know.

Because of the Chinese food, and then that, it's like I had 2-3 cheat meals this week already, and was totally out of control. I always use family get-togethers and social events to screw up my nutrition though, so it's nothing new. I have to fix it now or I won't meet my goal this week Usually when I mess up like this I don't want to post it, or a lie a little to try to get around it, or just don't post for that day, but I'm trying to face up to all of the decisions I make regarding this so that when I get the results that I want, or I don't, I know why and can be responsible for whatever happens.

Thanks for all of your support Nokie and Becky <3

[Athene]

Today I was running a lot of errands and didn't eat enough, but I felt nauseated in the morning from all of the junk I ate last night, so it kind of worked out. I'm going to a concert tonight for around 10PM (so late for me, makes me feel old!). I'm drinking a lot of water and I don't think I'll eat when I get back, but I'll update the log if I do.

Training
Warm Up - 3 sets 10 each: push ups/air squats/sit ups
WOD - 100 v-snaps for time ("v-ups", "jacknife sit ups")
Flexibility - Hams, glutes, abs, shoulders, quads.

Nutrition
10:00 AM - 250 ml black coffee, 250 ml 2% milk
3:00 PM - 2 Pumpkin Bars, 2 tbsp peanut butter, 4 cups green salad, 250 ml coffee with milk
8:30 PM - 3 oz chicken, 12 green beans, 9 cashews