Rachel Mac Chest and Tricep - Final Week

My new bikini came in! I can't wait to get home and try it on, this is going to give me sooooo much motivation!

I like this Rachel Mac series very much, its all the moves I RAWK! I have 2 more workouts to go then I will be on to a new program. (will mention later)

My goal will be to clean up my eats even more, as I ate out 2 times this past week/end and it hurt my numbers. Maybe get in a run if the weather holds not sure about that, since we have had so much rain.

I love this quote from Prada to Nada:
"Rich people eat protein, poor people eat carbs"

It is more expensive to eat clean but you can fill up on fresh veggies from produce stands and make great salads just add some rinsed canned chicken and your good to go. (learned from Rachel Mac)

Workout - Rachel Mac Quest Workout Chest and Triceps
Time of workout = 30 mins
Cals burned = 90

Warm up:
Zumba moves
Arm open chest and circles
Twists

CHEST

•Chest press on a ball - 15lb db 2x15
•Incline chest press - 15lb db 2x15 3
•Cable cross overs w/resistance bands 2x20 each position high/low

TRICEPS:

•Bench dips - 2 x 20 bent knee
•Seated triceps press- I did Standing double kickbacks 15lb db 2 x15
•Rope press downs - I did TRX standing pull ups w/elbow out 2x15

And my food.........sigh!!!

Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Breakfast TOTALS: 249 53 4 6

Lunch

Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Spinach, fresh, 0.5 cup 3 1 0 0
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 239 10 5 32

Dinner (I just had to have a Frappe!)

McDonalds McChicken, 1 serving 360 40 16 14
McDonald's Frappe Mocha (Medium) 16 oz., 1 serving 560 78 24 8
Dinner TOTALS: 920 118 40 22

Snack

Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Spinach, fresh, 1 cup 7 1 0 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 419 48 20 23

Snack 1

Almonds, dry roasted, 0.5 oz (22 whole kernels) 85 3 7 3
Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Snack 1 TOTALS: 183 28 8 4
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 2,130 260 78 111


MISSION BIKINI