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Today i ate:
m1 - 1/2 cup oatmeal 4 egg whites 1/2 cup strawberries
m2 - fage yogurt 1 cup bluberries
m3 - 4 oz chicken, 1 cup veggies, 1/2 brown rice
m4 - 1 scoop probolic protein w/ 1 tbsp natural pb (bar)
work out
m5 - protein shake
m6 - 4-5 oz white fish 1 cup veggies and 2-3 oz yams

good routine

 good routine

Yesterdays workout was awesome…
Whole body workout
Deep squats… 5 sets….. 12 reps  115 lb
Bent over row .. 5 sets 10 reps….. 55 lb
triceps pushups 5 sets… 18 reps…..

_abs_
ball weaves 3 sets… 18 reps 
cycles ( knees in) 3 sets 15 reps each side

finished off with HIIT
10 min. light jog
20 min…
1 min walk
1 min speed sprint
10 min.. jog ( cool down)

i was SHOT !!!

Work out 9/29/09

FUll Body work out
super set 1  (3 sets)
DeadLifts .. 18 reps.. 110 lb
Front plate raise  … .. 12 reps .. 35 lb
Resitance band rows ……  20 reps

Super Set 2 ( 3 sets )
Front Squats …. ..18 reps … 85 lb
Restistance over head tricep ext. … 20 reps …
Unstable push ups  … 20 reps 
 

Super Set 3 ( 3 sets )
Dumbell Bicep curls …12 reps… 20 lb
Triceop cable ext.   12 reps… 55 lb
 
DONE!!!!!!!!! 

work out 10/4/09
AM cardio .. sprinting HIIT


PM weight training
Super set 1 …5 set (8-10 reps)
Back squats
Bent over row
Tricep over head ext


Super set 2 … 3 sets… 15 reps
Kick backs
front shoulder raise
push ups
 
Finish off with abs.. 3 sets
Leg raise
plank (knees to elbows) 
   
Diet
m1. 1/2 oatmeal, strawberries, 4 egg whites
m2. fage yogart. 1 cup blueberries
m3. 4 oz chicken ,1 cup veggies , 1/2 brown rice
m4. protein powder and 1 tbsp pb
m5. protein shake
m6. 5 oz cod and 1 cup veggies
 
good day!!!

today i am changing up my diet alittle
I really believe food timing is critical so here are my new changes:
m1- 4 egg whites, 1/2 cup oat meals, 3 strawberries
m2- 1 scoop protein with 1 tbsp pb
m3, 3-4 oz chicken, 1 cup veggies, 1/2 brown rice
m4, fage yogurt with 1 banana
m5 4-5 oz white fish 1 cup veggies 1/4 grains
m6 - protien shake
bed time

10/ 16/09
I did an awesome whole body work out this morning:
 
Target muscle groups
Hamstrings, Glutes, Back, Shoulders/Chest & core
 
Set / reps / wt
 
Super set 1
Assisted pull ups … 4/10/-60
Medicine Ball lateral wood chops….  4/15/15
 
 
Super Set 2
Straight leg dead lifts  …3/18/95
Incline press (60 degree angle) 3/12/25
 
 
Super set 3
Leg curls drop set… 3/30/ 55…50…45…40…
Front shoulder raise …3/15/25
 
Set 4
Alt Lunges drop set …3 sets 30 reps… 25 lb….20lb…15lb


Meal plan

m1 1/2 c oatmeal, 4 egg whites, 5 strawberries
m2. fage yogurt, banana
m3. 3 oz chicken, 1 cup veggies, 2 oz sweet potato
m4. 1 scoop protein , 1 tbsp pb
m5, 4 oz flank steak, 1 cup mixxed veggies
m6. protein shake

10-26-09
I woke up this morning with every intention to do sprints high intensity interval training (HIIT), however, I had the worst cramp or pulled muscle behind my knee.
 
Since I made the effort to get up at 5:20 in morning, I decided to do a low intensity spin class which didn’t bother me to much.  I figured it might loosen up my muscles. 
 
I still have a lot of pain which is bothering me because I don’t know exactly what it is. 


Anyway,
 
I made the best dinner last night: Ground cut chicken stir fry
 
Ground cut chicken
 
*Spray Pam on the pan
*Add ground chicken
 
Add:
*Lemon Juice
*Red wine vinegar
*Garlic
*Paprika
*Parley
*Mint
*Salt and pepper
 

Let it simmer in the juices
 
Stir fry
*Chopped orange and green peppers
*Asparagus
*Celery
*Lemon juice
*Vinegar
*Mint
*Cilantro
*Parley
*Garlic
*Salt and pepper
 
 
Mix chicken and stir fry together and serve
 
It was healthy and sooooooooooo delicious
 
 
 
  
 

this would be great for you to add to the recipes forum!

hey d unit.. i already posted my chicken recipe in the forums .. look under “recipes”…. and then look for the thread that says  “chicken recipes”

Today is Friday and it is my cheat meal day.
I am going to Harvest which is my favorite restaurant.  I can’t wait to enjoy a yummy meal with a glass of wine, and good times with my friends and the love of my life…
 
yeahhhhhhh.. So excited
 

What a fabulous morning. Woke up at 5:20 and drove my butt to the gym on unplowed roads only to find out the morning staff never arrived to open the door.
 
I COULD HAVE SLEPT FOR ANOTHER 2 HOURS!! 
 
I guess I will have to make it up after work, what a wasted day.. i had sooo much to do!!!
 
That is dedication for you my friends
 
I will be doing my high intensity interval training tonight but i hate doing intense cardio at night on a full stomach… oh well
 

 how many calories approximately does this add up too?

hey .. its adds to about 1300-1500 cals a day.. i changed the order alittle bit ..
m1:1/2 cup oats, 5 strawberries, 4 egg whites, 1 tbsp granola
m2: 1 scoop proabolic mph , 1 tbsp natural pb
m3 fage yogurt , 1 cup bluberries
 
m4. 3 oz chicken , 1 cup veggies 3 oz yam (pre work out)
m5 post work out, 4 oz white fish, 2 oz yam, 1 cup veggies
m6, 1 scoop proabolic mhp 3 tbsp fat free cool whip (22 cal)  
 
what are your thoughts, I weight train 4 days a week at night and cardio 3 days a week (in the morning…1 day spin , 2 days HIIT)

   looks like a pretty solid diet. i’m definately a fan of spreading my meals throughout the day like this.  i really need to work on my cardio. I’m currently weight training 3 days a week and trying to do cardio on my days off. i’m trying to do 45 minutes at 75% of my max hr.  although i have been slacking a little lately. new years is coming so my resolution is to really stick to my cardio program.  it’s always funny how packed the gym gets the first week of january then dies off again lol    

 
Wow talk about pet peeves… I hate the New Year’s resolution people.  They get all fired up in January and February and then stop coming.  The gym is packed with novices that have no idea about gym etiquette which includes, sharing machines, wiping down machines, nonsense small talk, and putting their weights away.     

Hey guys, I just designed a new workout routine…
Let me know what you think.. any feedback would be appreciated
 
http://www.muscledog.com/workout/view/29/TONING_WORKOUT#
 

Hey guys,
I was away last week skiing in Colorado… I had an awesome time.  I defiantly took a break from training and dieting.
 
I think my body really needed it because I didn’t even gain any weight or body fat…
I really took a break!!!  I had a few glasses of wine and espresso martinis ever night, nachos, cheese and crackers, a few fries here and there and sooooo much more lol…  I didn’t even gain a single pound… yeahhhhhhhhhhh!!!
 
I really believe that resting my body and eating different foods shocked my body and it needed that…. Plus not working out and being stress free lowered my cortisol levels… I should go on vacation more often. LoL
 
 
Anyways, I am home and back on track.  I couldn’t wait to get back to my routine and eating healthy again.  I feel so much more energized and refreshed when I eat clean and kick butt in the gym…
 
Back to reality!!!
I will post my new work out next week.. This week I am doing whole body compound movements to get back on track…

Looking forward to a great workout tonight
 
Tonight I am doing Tabata circuits… They are KILLER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
This training method is so simple, yet so incredibly difficult
 
 
Tabata:
 
Take one exercise and perform it in the following manner:
 
1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!
 
Options:
 
You can do anywhere from 1-8 exercises, as along as you go all out for 20 seconds and rest for 10 seconds.  You go through this circuit anywhere from 4-7 sets WITHOUT resting
 
I like to get creative with this training method.  Sometimes I sprint, jump rope or make up creative circuits
 
Tonight I am doing a few tabata circuit variations
 
I will go through each circuit 4 times straight
 
Circuit 1
·         Straight leg dead lift 20 sec
·         Rest 10
·         Dead lift 20 seconds
·         Rest 10
·         Upright row 20 seconds
·         Rest 10
·         Front squat 20 seconds
·         Rest 10
 
 
Circuit 2
·         Snatch dead lift 20 seconds
·         Rest 10
·         Bent over row 20 seconds
·         Rest 10
·         Back squat20 seconds
·         Rest 10
·         Good mornings 20 seconds
 
 
 
Circuit 3
·         Jump squat 20 seconds
·         Rest 10
·         Shoulder press 20 seconds
·         Rest 10
·         Jumping lunges 20 seconds
·         Rest 10
·         Close grip push ups 20 seconds
·         Rest 10
 
Circuit 4
·         Squat thrust 20 seconds
·         Rest 10
·         Hammer curls
 
I am so pumped !!!

this sounds like a diet that anyone can follow easily even if they have to leave the house each day— to me these foods are delicious!
I sometimes make your protein bars how you said in the freezer— protein, a little water, and a tbsp of peanut butter— they are awesome
:)

Thanks Lindsay, Its all about preparing food in advance!! I cook in bulk every Sunday and Wednesday.
 
I like to make my breakfast and dinner fresh every night but egg whites oatmeal and fish do not take long to cook at all.
I prep my veggies, chichen/turkey, homemade protein bars, and baked yams in advance
Its definitely time consuming however the pros out weigh the cons!!
 

Meal plan for today (semi cheat day because I am having 1-2 glasses of wine
 
m1: 5 eggs whites, 1/2 cup oatmeal 4 strawberries

m2: home make protein bar with proabolic protein powder and 1 tbsp pb
 
m3: Greek Yogurt with 1 cup blueberries
 
m4: Lean turkey burger with 1 cup veggies and 2 oz yams
 
m5: 4 oz flack steak with 1 cup asparagus and small side salad with goat cheese and sliced apples with 1 glass of wine YUMMMM!!
 
m6: Home made protein ice cream


Can’t wait to have dinner with my hunny!!
 

Hey guys, check out my new work out plan!!!
Split body workout routine…
 
http://muscledog.com/workout/view/48/SPLIT_BODY_KILLER_WORKOUT#

Kick as# morning workout


Sets/ reps/weight

A1. Sumo dead lift….5…18…98lb
A2. Low incline dumbell bench press 5….12….22lb
 
rest 60 seconds

B1. Bulgarian split sqauts  4…15…22lb
B2. Single arm bent over row  4…12…50lb
 
rest 60 seconds


C1: crocs 5 sets.. 1 minute working set
 
Jeffs workout

 
The weather was so beautiful this weekend that my boy friends mother and I decided to make a delicious meal and eat out side on the patio.  We were in the mood for something light, fresh, and full of flavor!!!
 
We made a delicious Tuna Salad Nicoise
 
Ingredients
-Mixed greens 
-Grilled Tuna steak (add salt pepper and lemon juice) 
-2-3 red-skinned of a uniform, medium size (2-inch diameter) 
-1 pound green beans 
-6-8 ripe cherry tomatoes halved 
-2 tablespoons capers 
-1/2 cup small Italian or French black olives, pits in, and packed in brine 
-Fresh parsley sprigs 
-Salt and pepper
 
 
Dressing: add and mix
-2-3 tablespoons excellent olive oil
-1 tbsp Dijon mustard
-1/3 cup lemon juice
 
 
Directions  
-Steam sting beans
 
-Cube and boil potatoes
 
-Add olives cappers, parsley, cheery tomatoes, boiled potatoes, and string beans to mixed greens
 
-Tuna steak: add salt and pepper on both sides… Grill or sear to your desire.. (I like mine medium rare)
 
-Add dressing to salad then add your cut up tuna steak
 
YUMM!!!
  
 

Intense Leg day….
 
 
Sets/reps/weights
 
A1. Wide leg deep squats…4  /  18  /  120lb 
A2. alt. Lunges ..4 / 18  /  40lb
 
 
B1. 5 Drop set 15 reps with 30 seconds rest on leg press
 
160 lb
140 lb
120 lb
100 lb
 
C1. single leg straight leg dead lifts. 3   /   18   /   35 lb
 
Triple set
D1. Then single leg ham curl …3   /   18  /  40lb
D2. Sumo squats- fast tempo 3   /   20/   47lb
D3. Jump squats- 20 jump squats
 
 
E1.Seated calf raise  3   /   15   /   35lb
E2.ab role outs …..sets 15 reps
 

CHeck out my new workout this week
http://www.muscledog.com/workout/view/95/SPLIT_BODY_WORKOUT_2#

Ridiculous Leg workout
Sets/reps/weight 
 
A1: Front Squats (deep) 
5 / 15 /  95lb
30 seconds rest
 
 
B1. Barbell back lunges (no alternating)  
4 /18/ 85lb
No rest
 
C1. Pile squats 
4/18/ 75 lb dumbbell 

C2: Single leg leg curl machine  
4/15/40 lb
Rest 30 seconds and repeat 


D1. Leg extensions  

4/ 20 /50 b
Rest 45 seconds

Monday: Awesome Leg workout

 
sets/reps/wt
 
A1. Sumo dead lifts  4/18/95 lb
A2. Single leg dead lifts …4/18/35lb
 
B1. Hack sqaut…4/15/180lb
B2. seated incline calf raise 4/15/80lb
 
C1. Leg ext …3/18/50lb
C2. Alt lunges 3/15/20 lb DB
 
D1. Seated calf raise 4/15/35 lb
D2. Reverse crunches on bench 4/18 reps