New updated workout, out with old in with new..

[Boss Man]

I think a lot of people would want to know your secret to being squishy .

[Bonnie]

I've posted my entire diet & workouts on here, don't have any secrets

[fitoverforty]

Hey Bonnie, what's that dip you use for your veggies? Is it something you make or buy?
I looked at some whole grain brown rice today at the grocery. Almost bought it. It was only 86 cents for a box of it. Then I read it takes 45 minutes to cook it. And it warned you that the natural texture was a little chewy and the taste might be a bit strong or (I forget the actual word...nutty?) All I could think was it would not taste good and it would feel weird, ended up talking myself out of it. Now I wish I would have bought it! I'm just as bad as the next person - spoiled to the pre-processed, pop in the microwave - instant food. ugh. Is brown rice a good carb? Or will it store as fat if I don't do cardio that day?

[Bonnie]

From what I've been reading, there is some always controversy as to the importance of brown over white rice, however what I have read recently the actual length of the grain is important, the shorter the grain, the greater amount of starch.When I first tried brown rice it was like EGAD on the taste, though the texture had me hooked.Now I use wild rice or wild & brown mixed.Buy it out of a bin, its more fresh I think & maybe cheaper.Not sure if soaking it overnight would reduce cooking time, does for oats.

In regards to carbohydrates & fat storage.I've been on both sides of the fence, starchy carbohydrate deprived & on full carbohydrates of whole grains.Unless there is a competition in the future I will NEVER stop eating my grains.Physically they make you full & mentally they make you feel satisfied.Since I took the personal training course, my attitude has changed towards including all food sources in my daily diet, whether I'm exercising or not.Body needs all sources, when you exercise the body may just need more than the baseline amount.They say the only weight you lose from cutting out carbohydrates is water weight, because they store 2 x the amount of hydrogen as the other sources.Boss feel free to correct me if I'm not accurate.

The dip I make is 7 % sour cream with one package of uncle dan's ranch dip mix.You can use light sour cream also.Besides the dip & milk I use in coffee or tea, I don't go near dairy.It may be a protein source but its certainly not a lean one.

[fitoverforty]

That dip sounds good, I think I try my version of it. Will use LF sour cream, I wonder if it would be good with plain FF greek yogurt?

[Bonnie]

check the sugar, carbohydrate, fat content of sour cream vs yogurt.

[fitoverforty]

yeah the sugar for 5 oz. FF plain yogurt is 6 grams, carbs are 6 grams, fat is 0 grams. Potassium is 230 mg! Is that good? And protein is 15 grams. I could easily eat the whole 5 oz. in one snack session.
On lf sour cream - 2tbsp. = sugar 2 grams / carbs 2 grams / fat is 2.5 grams / protein - 2 grams. Doesn't list potassium. Me thinks I would probably use more than 2 tbsps. That's jus getting started good. No...I know I have to watch portion control...that is key to watching calories...but has always been my biggest (well...one of my biggest - there are many, lol) problems - portion control.

[Bonnie]

Todays workout

HIIT elliptical resistance level 9
20 mins 30 secs @ 14 - 15 mph...90 secs @ 3.9 mph
10 mins SS treadmill

Visited whole foods again, was out of steel cut oats.It said 10 % off if you buy it in a case, so I asked what the size & price was...not bad if you can eat that much before it goes rancid...11 kg for $ 50 .By the hundred grams it is 49 cents, so $ 4.90 per kg.Guess by the time u deduct the 10 % its an okay deal.I of course had to browse the bins, some rather pretty rice was on sale, by the name of wehani, give it a go & see what it tastes like I had the kamut flakes for breaky today they are nice for a change, though the more I read about flakes, they seem a bit over processed for my liking.If I'm not mistaken rolled oats consist of steaming, rolling, then another steam & toasting them ?..Where as steel cut are just oat groats chopped up.I am adding a day of plyometrics to my weekly routine, starting this week. Hope everyone had a fantastic day

Nutrition Highlights
Wehani rice, 1 cup (200g) (cooked)
Calories: 205
Protein: 4.25g
Carbohydrate: 44.5g
Total Fat: 0.442g
Fiber: 0.632g
*Good source of: (1.9mg)

[Bonnie]

Yeah that was the reason I dumped yogurt. I use 2 tbsp, sometimes 3.The fat in the sour cream in my opinion is better for you than the sugar & carbohydrates in yogurt.

[Boss Man]

Lynne, most if not all Carbohydrate will convert to Fat, when it's not used for energy, whether you exercise or not, but if you exercise, you should logically use more, as well as Glycogen and muscle Phosphates.

Carbs main functions are for Brain fuel, Bloodsugar regulation and energy promotion, although simple, (Monosaccharides and Disaccharides), interact with the Liver more and fiberous complex ones, exert greater effects on things like bowel function for example.

Plus they are very good in terms of water maintenance, as the "Hydrated Carbons" or Glycans as they are also known, are pretty moisture ruch. Glucose, (C6H12O6), has 1 molecule per carbon, as demonstrated by the small formula on the left.

[Bonnie]

Todays workout

weigh in at 111.1 which is 1 lb over pre- christmas

Pull ups
1 x 6/5/5
with
Squats
1 x 10 x 80..x 8 x 100 ...x 6 x 120

Deadlifts
1 x 10 x 80...x 8 x 90...x 6 x 110
with
Semi supinated DB bent rows
1 x 10 x 30...x 8 x 30...x 6 x 30 Not sure where my mind was, could of done 3 x 10

Wood Choppers w squat
1 x 10 x 11/12 lb
WC on FS of bosu
2 x 10 x 9/10 lb

Arnold press on FS of bosu
3 x 10 x 17.5

Reverse ab curls
3 x 10

Planks
3 x 1 min

Well that took entirely to long.I've gone back to the lower/upper supersets to save time ? Ha, maybe to many reps, might drop it to 8,6,4.I was reading on bodybuilding.com in regards to muscle growth.It stated that the strength rep range actually causes damage to the sarcomere ( muscle spindle ), which then repairs itself causing growth. The hypertrophy rep range basically increases the sarcomere plasma amount ( pump effect ), which also would indeed make the muscle appear larger, however not as long lasting an effect as the rebuilding of the sarcomere itself.I also came across the method fygle uses there, the 3 x 10 & 10 x 3 .I know it doesn't appear as though I lost muscle during that endurance phase, but I actually did & strength, not as much as I first thought though, thank god.

I tried a wee bit of bouncing off of the bosu by hopping side to side, so FUN.Need to make up my plyometric day for wednesday.Not sure if cleans should be on this day, they DO involve your feet coming off the floor.Have a good day everyone

[fitoverforty]

I bought 2 new sports bra's yesterday, pumped to get back in that gym tomorrow

Two words together that strike fear in my heart....sports bra & gym. I hope this year to get the shape i want, so that I can wear a sports bra & various other spandex workout clothes out in public. I would love to have that confidence.
You look great, btw.

[Bonnie]

Thanks Though I wear them more for comfort.I'm sure when I started in July of 2009 wearing them, I scarred some people for life. I guess I felt so good inside I didn't really care what people thought. Now I look back & think OMG did I really walk through the city wearing that ?!! Though the immediate thought after that one is, well at the time, seemed okay.It is whatever makes you happy & motivated to keep working out

[Bonnie]

Think you have some pictures wearing those ? Doubt they would go blind, probably think more, oh look at her she is working out ! So I cooked that rice ( wehani ) It is AWESOME!! Even prettier cooked than dry, deep rich color.Might I add when fully cooked not to hard to eat, unlike some grains..which retain a bullet proof texture namely spelt & wheat berries.When I tossed it in the pot I thought wow that smells like basmati rice, apparently it is basmati, however it still has the bran intact ? Suppose that is the beautiful red/brown color.

[Bonnie]

Todays workout

HIIT elliptical resistance level 10

20 minutes ..1 min/2min...3.6 mph/8 mph
15 mins SS on treadmill

Nothing like raising the resistance to kick ones butt.Those are hard & I disliked todays intervals, but realize for my goals it is necessary.There is some fat on the back of my legs & by my knee caps that has to go. Not going to change my diet, because it is basically perfectly balanced.Will increase my SS & hopefully the plyometrics will also be helpful.