Stripped Diet 5 Days to Go

I can't believe its day 23 already, and wonder what type of changes I will see when I hop on the scale this weekend.

One thing I noticed that this forced me to add 2 fruits and 1 more veggie to my normal eating which is HUGE. I know I can continue this habit and I like to be able to have a snack of fruit and nuts. (in moderation)

My workout will be Cardio Day:
Lunch inclines - 45 mins
Zumba after work - 1 hour

Next week I will be doing 4 day ST and my Zumba practice. Will talk about that later, and lay out the plan of action as spring approaches FAST!

Today's Green Monster:
1 cup water
1 cup fresh spinach
1 tsp olive oil
1 banana
2 scoops vanilla whey

Yesterdays workout:
Workout - Back and biceps + Walk at lunch
Time of workout - 20 min + 40 walk = 60
Cals burned = 169

Morning workout:
Warm up - jog square w/arm circles and jacks

Bent over rows - 15lb db 2x10 + 25lb db 1x8
TRX Back Fly - 3x10
Supermans over ball - 3x10 (2 on med ball 1 set on small ball)
Bicep curls - 15lb db 2x8
Hammer curls - 15lb 1x10
TRX chins 3x10

Lunch workout:
Incline walk - 35 min

Yesterdays meals:
Breakfast:

Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Cinnamon, ground, 1 tbsp 18 5 0 0
Walnuts, 0.5 oz (14 halves) 95 2 9 2

Breakfast TOTALS: 344 55 13 8

Lunch:

Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Lunch TOTALS: 311 17 16 28

Dinner:

Pink Salmon (fish), 0.5 fillet 185 0 5 32
Sweet potato, cooked, baked in skin, without salt, 1 medium (2" dia, 5" long, raw) 103 24 0 2

Dinner TOTALS: 287 24 6 34

Snack:

Pepper Cayenne or Red, 1 tsp 6 1 0 0
Olive Oil, 1 1tsp 40 0 5 0
Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Water, bottled, 1 serving 0 0 0 0
Lemon Juice, 1 wedge yields 1 1 0 0

Snack TOTALS: 380 31 7 49

Snack 1:

Pears, fresh, 1 pear, medium (approx 2-1/2 per lb) 98 25 1 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24

Snack 1 TOTALS: 218 28 2 25

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,660 158 45 167

DEFICEIT - 169

MISSION - BIKINI

Stripped Diet Day 22

Today we have sunshine, I was pumped to do my strength training back and biceps.

Workout - Back and biceps
Time of workout - 20 min + 5 warm up
Cals burned = 60

Warm up - jog square w/arm circles and jacks

Bent over rows - 15lb db 2x10 + 25lb db 1x8
TRX Back Fly - 3x10
Supermans over ball - 3x10 (2 on med ball 1 set on small ball)
Bicep curls - 15lb db 2x8
Hammer curls - 15lb 1x10
TRX chins 3x10


Yesterdays meals made me feel very full which is good. I had no cravings except for a pear after dinner. (broccoli need I say more)

Sunday I actually had forgot to get fresh spinach. So I made my smoothie with almond milk, whey and a bannan. So not the same as a Green Monster! Something about that spinach in the morning, varoom!

Also I tried part of Rachel Macs advice and added Cyanne pepper to my lemon water in the morning first thing. HOT! Oh and she adds fish oil and flax and calls it sluge or something like that.

Im not a quiter so I will try it the rest of the week, but let me say that it did make me go to the bathroom right away and it certainly woke me UP.

Here is how yesterday went, and it was my off day so no workout. (I was going to walk but the car needed oil so I did that urgent errand instead)

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
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5

Breakfast TOTALS: 344 55 13 8

Lunch:

Hard Boiled Egg, 2 large 140 1 11 13
Pepper, black, 2 dash 1 0 0 0
Pickle Relish, 1 tbsp 20 5 0 0
Tuna, Albacore, in water (Starkist pouch), 3 oz 110 1 3 21
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3

Lunch TOTALS: 353 11 20 36

Dinner:

Pears, fresh, 1 pear, small (approx 3 per lb) 82 21 1 1
Broccoli, frozen, 0.5 package (10 oz) 41 8 0 4
Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38

Dinner TOTALS: 337 29 7 43

Snack:

Banana, fresh, 1 small (6" to 6-7/8" long) 93 24 1 1
Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1

Snack TOTALS: 253 29 5 26

Snack 1:

Whey Protein 100% Gold Standard Dbl Choc, 0.5 serving 60 2 1 12
Strawberries, fresh, 1 cup, halves 46 11 1 1

Snack 1 TOTALS: 106 12 1 13

Snack 2:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
1,512 139 47 150

MISSION = BIKINI

Stripped Day 21 Foam Roller Video

My Foam Roller workshop - 3 parts, massage, pilates and strength training




Here is the video

Day 21 Stripped Diet, time to kick it in high gear!

Weekend food log, as you can tell too many carbs with eating out. But I did donate time to do a re-design re-mix in a church, plus saw a Frank Loyd Wright home called the Ebensworth Home.

I did not get in all my snacks.

Saturday:
Breakfast:

Almond Breeze Almond Milk, Unsweetened Vanilla, 4 oz 20 1 2 1
Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13

Breakfast TOTALS: 160 31 3 14

Lunch:

Refried Beans, 0.5 cup 118 20 2 7
Don Pablos Pollo (Chicken) Chimichanga, 0.5 serving 545 59 24 22

Lunch TOTALS: 663 78 26 29

Dinner:

Wendy's Classic Single w/ Everything, 1 serving 410 37 19 24
*Note the Wendys burger was the bottom bun only, cut in half and plain, it was the only one I found in the Sparks food log to use.

Dinner TOTALS: 410 37 19 24

Snack:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1

Snack TOTALS: 160 5 4 25

Snack 1:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 1 TOTALS: 120 3 1 24

Snack 2:

None

Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
1,513 154 53 115

Sunday:
Breakfast:

Kashi GoLean Cereal (1 cup), 1 serving 140 30 1 13
Almond Breeze Almond Milk, Unsweetened Vanilla, 4 oz 20 1 2 1
Scrambled Egg, 0.5 cup 126 2 13 12

Breakfast TOTALS: 286 33 16 26

Lunch:

Taco Bell Nachos, 1 serving 330 32 21 4
Taco Bell Fresco Ranchero Chicken Soft Taco, 2 serving 340 42 8 24

Lunch TOTALS: 670 74 29 28

Dinner:

Cashew Nuts, dry roasted, 1 oz 163 9 13 4

Dinner TOTALS: 163 9 13 4

Snack:

Whey Protein 100% Gold Standard Dbl Choc, 1 serving 120 3 1 24

Snack TOTALS: 120 3 1 24

Snack 1:

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24

Snack 1 TOTALS: 120 3 1 24

Snack 2:

None

Snack 2 TOTALS: 0 0 0 0

CALORIES CARBS FAT PROTEIN
1,359 123 60 106


MISSION BIKINI