NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[CFD]

The people you work with succeed because they have the will and desire to. The human body and mind are capable of amazing things, you just have to want it bad enough. Everyone here has set reasonable goals that can be reached, all they have to do is put their minds to it. When using the above examples you realize how simple and acheneable our goals are comparison.

I don't know why your build thread would be deleated unless you said no-no's LOL

[TCAT]

Ha-ha, thankfully there was no "No-No's in there that would be out of limits . I Pm'd a moderator, and wallah, it's back! I have no idea why it was deleted, but must have been an accident. As long as it's back, I'm good to go.

[CFD]

Originally Posted by TCAT

Ha-ha, thankfully there was no "No-No's in there that would be out of limits . I Pm'd a moderator, and wallah, it's back! I have no idea why it was deleted, but must have been an accident. As long as it's back, I'm good to go.

Glad you got it back, maybe the mods were messin with you. lol

[TCAT]

Lol. It must have been a Saturday prank. Hahaha

[ablackburn99]

This weeks check in! ***

Date---- weight-- BF%-- waist
1- 8-12-- 161.6-- 13.5%- 32----Started
1-15-12-- 154.2-- 13%--- 31.5
1-21-12-- 151.6-- 12%--- 30.5
1-28-12-- 150.2-- 11%--- 29.5 ***

[ddunerider]

I started this last year and still on it!!!...Lost 31lbs so far.......I feel much better and I now I can have my surgery.....Keep going guys!!!....

[Bonnie]

Originally Posted by ablackburn99

This weeks check in! ***

Date---- weight-- BF%-- waist
1- 8-12-- 161.6-- 13.5%- 32----Started
1-15-12-- 154.2-- 13%--- 31.5
1-21-12-- 151.6-- 12%--- 30.5
1-28-12-- 150.2-- 11%--- 29.5 ***

Thats great progress! Good job!

Originally Posted by ddunerider

I started this last year and still on it!!!...Lost 31lbs so far.......I feel much better and I now I can have my surgery.....Keep going guys!!!....

Thats great! Congrats!

[SSMOKINHOT]

Sorry I have been away for a while...it has been pretty hectic here with working full-time plus, working on my Masters degree, keeping in shape, and family time! So as you can imagine, it is hard to keep up with posts on here!

Ran 5 miles yesterday at an 8:30 pace which is rockin for me! Felt good!! Was a beautiful sunny day at around 60 degrees here!

This week I did find some time to whip together a couple of homemade protein bar recipes that turned out delish!! Thought I would share them with you...I got them from Bodybuilding.com :

Lemon Protein Bars.
Calories: 86
Fat: 1 gram
Carbs: 10 grams
Protein: 9 grams

Ingredients:

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda, Truvia, or Ideal
• 8 oz baby food applesauce
• 4 oz water

Directions:

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes. Makes 16 squares, 2 squares per serving.

CAUTION: These are SUPER lemony!!! It has the tang that gets ya right there in the jaw bone! My husband said he likes the strong lemon flavor though because it hides the artificial sweetener taste that he is really sensitive to. If you don't like lemon tang, I would recommend using less of the crystal light. You may also want to bake longer than 23 minutes...mine were still raw in the middle at 23 minutes.

Chocolate Protein Bars

Calories: 96
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams

Ingredients:

1 cup Oat Flour
4 Egg Whites
2 scoops Vanilla Whey Protein Powder
½ cup Splenda, Truvia, or Ideal
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food (I used apple blueberry flavor)

3 tbsp Baking Cocoa
4oz Water

Directions:
1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven.
Makes 16 squares, serving size=2 bars.



These bars were really really good, with a very moist cake consistency. I took them to work and everyone gobbled them up!!!



I would like to note, that the calories for these recipes may not be exact depending on what protein you use as some are higher calorie, protein, and fat than others.

[Bonnie]

Awesome recipes, thanks Donna!



Took yesterday off so all I have is cardio today!


Treadmill

Warm up walking for 5 minutes.

Incline 1 and speed of 2.0 lunge for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 2.0 lunge for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 1.5 walking squats to right for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 21.5 walking squats to right for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute


Incline 2 and speed of 2.0 lunge for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute
Incline 2 and speed of 2.0 lunge for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute
Incline 2 and speed of 21.5 walking squats to right for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute
Incline 2 and speed of 2.1.5walking squats to right for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute


Incline 3 and speed of 2.0 lunge for 2 minutes
Incline 3 and speed of 6.8 sprint for 1 minute
Incline 3 and speed of 2.0 lunge for 2 minutes
Incline 3 and speed of 6.5 sprint for 1 minute
Incline 3 and speed of 1.5 walking squats to right for 2 minutes
Incline 3 and speed of 6.8 sprint for 1 minute
Incline 3 and speed of 1.5 walking squats to right for 2 minutes
Incline 3 and speed of 6.8 sprint for 1 minute


Incline 4 and speed of 2.2 lunge for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute
Incline 4 and speed of 2.2 lunge for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute
Incline 4 and speed of 1.8 walking squats to right for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute
Incline 4 and speed of 1.8 walking squats to right for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute

Keep going everyone, we all ROCK!

[CFD]

Originally Posted by Bonnie

Awesome recipes, thanks Donna!



Took yesterday off so all I have is cardio today!


Treadmill

Warm up walking for 5 minutes.

Incline 1 and speed of 2.0 lunge for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 2.0 lunge for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 1.5 walking squats to right for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 21.5 walking squats to right for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute


Incline 2 and speed of 2.0 lunge for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute
Incline 2 and speed of 2.0 lunge for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute
Incline 2 and speed of 21.5 walking squats to right for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute
Incline 2 and speed of 2.1.5walking squats to right for 2 minutes
Incline 2 and speed of 6.5 sprint for 1 minute


Incline 3 and speed of 2.0 lunge for 2 minutes
Incline 3 and speed of 6.8 sprint for 1 minute
Incline 3 and speed of 2.0 lunge for 2 minutes
Incline 3 and speed of 6.5 sprint for 1 minute
Incline 3 and speed of 1.5 walking squats to right for 2 minutes
Incline 3 and speed of 6.8 sprint for 1 minute
Incline 3 and speed of 1.5 walking squats to right for 2 minutes
Incline 3 and speed of 6.8 sprint for 1 minute


Incline 4 and speed of 2.2 lunge for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute
Incline 4 and speed of 2.2 lunge for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute
Incline 4 and speed of 1.8 walking squats to right for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute
Incline 4 and speed of 1.8 walking squats to right for 2 minutes
Incline 4 and speed of 7.0 sprint for 1 minute

Keep going everyone, we all ROCK!

That is an excellent example of HIIT and is an intense workout. Wish I had that much energy LOL.

[Bonnie]

Originally Posted by CFD

That is an excellent example of HIIT and is an intense workout. Wish I had that much energy LOL.

lol, all the cardio I do is geared toward tightening abs and the booty! a long with the diet, once its time to compete, all the ladies have the same booty,
just different sizes! lmao!!

[CFD]

Originally Posted by Bonnie

lol, all the cardio I do is geared toward tightening abs and the booty! a long with the diet, once its time to compete, all the ladies have the same booty,
just different sizes! lmao!!

Well, that routine will show great results.

[Bonnie]

Originally Posted by CFD

Well, that routine will show great results.

Thanks, I'm competing on April 14th in the Pensacola Panhandle!
So I just have a couple of months to dial it all in! I'm so excited!

[CFD]

Originally Posted by Bonnie

Thanks, I'm competing on April 14th in the Pensacola Panhandle!
So I just have a couple of months to dial it all in! I'm so excited!

Something you may be interested in researching, or maybe T-CAT may know. I'be read a little about it but don't know specifics. I believe they call it changing salts. It I supposedly used by bodybuilderd before competition. It has something to do with the restriction and re-introduction of salt intake. I think that in the last stage of the sequence your muscles are supposed to soak up water like a sponge making them bigger and more pronounced. I'd look it up but I'm away from mwy computer.