Monday, April 5, 2010

Weekend Workout Stumbles

Yep, I had a piece of this pie. Not going to lie, it was fabulous with a capitol FAB! It was the only real diet set back I had. Still a set back. I brought my weigh protein, and I did have a hamburger and some fish both on bread extra carbs but my numbers were not bad.
I hope you had a great holiday as I did.

Stayed in cal range and I am happy the scale says the same thing it said on Friday when I left, 120. Last weeks stats put me at 23% body fat so I am hoping to stay more with this diet and clean that up to my 20% mark goal.

Sunday I did lots of stair climbing and cleaning, other then that zero workout. I wanted to run but getting back in town late and having to do laundry, get food and prep food for the week time got away. NO EXCUSE I should have ran, so this week is make up week BIG TIME!

Here are my macros since I started the new diet:
Range Calories: 1,260 - 1,610
Fat: 34 - 59
Carbohydrates: 170 -245
Protein: 60 -132
Fiber, total dietary: 15 -30

These are the numbers in that order:

3-30 3-31 4-1 4-2 4-3 4-4 4-5
1,543 1,348 1,318 1,456 1,477 1,356 1,150
67 62 54 50 46 47 45
103 102 138 133 156 123 73
150 107 83 141 100 111 121
18 19 18 14 5 9 12

Today is not completed, so I will be adding to that. All in all I won't be beating myself up I am a work in progress and getting cleaner by the day. Sugar is way to addictive for me! Tonight I teach circuit, and may walk at lunch.

JM 30 Day Shred Level 2
3-2-1 (3 min strength, 2 min cardio, 1 min core)

Wt - 120
Workout = Shred 2
Mood - Bring it!
Time of workout = 25 min
Cals burned = ?

Level 2

Warm up:
Arm cross overs
Over arm windmills
Jumping jacks
High knees
Neck circles
Jumping jacks

Walkout pushups - 3
Squat rows 5lb
Walkout pushups - 3
Squat rows 5lb
High knees
Squat thrusts - 15
High knees
Squat thursts - 15

Single straight leg lift crunches
Static lunge w/med row - 7lb
Pendelum lunge w/hammer curls - 7lb
Static lunge w/med row - 7lb
Pendelum lunge w/hammer curls - 7lb

Oblique twist jumps
Straight leg w/hold db overhead - 7lb
Reverse crunch

Military press w/leg extentions - 5lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Military press w/leg extentions - 5lb
Chair squats w/ V flys - 5lb
Plank Jacks - 25
Double jump rope
Plank twists

Cool down:
Straight leg stretch
Quad stretch



  1. How many calories do you allow yourself daily..I checked a site and it told me 1 600 calories a day...I burn about 650/700 calories a day working out...what you think...too many calories or am I on target??

  2. Marcelle, sorry those macros came out jumbles but mine are 1260-1610
    I usually burn about 400 I try to come in at about 1200 but right now I am working on some stubborn fat so I am keeping around 1300.

    I will edit this post to read better.

    It seems you may be too low on your calories after your defict but I am NOT a nutritionist. Protein can that be ordered from GNC to there?
    Gold Standard 100% Whey is what I use.

  3. I say good for you and that piece of pie! My guilty pleasure has been a handful of Dove dark chocolate eggs. After a holiday I always wait a day or two before I weigh-in so my numbers don't reflect my celebrating. I just make sure to work a little harder during those scale-free days. That way my holiday cheer can be a little more guilt free. :)

    Thanks for your comment on my blog!

  4. Thanks - I ordered my protein powder from Germany )
    All the whey protein powders online have Aspartame in them so could not order those...will tell more about my protein once it arrives today.

  5. My protein powder arrived today!!!