NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[Jeffm]

2/1/12 Stationary Bike 35 mins rode 7.2 miles, Burned 331 Calories, Max Hr 149, Avg HR 125, IN Zone 141 - 155 4ms38s, Damn Snooze button got me this morning kept hitting it till i realized i need to be at the gym, Good Day on the bike today hammys are kinda sore so spent extra time stretching them out before and after.

[Bonnie]

Originally Posted by Jeffm

2/1/12 Stationary Bike 35 mins rode 7.2 miles, Burned 331 Calories, Max Hr 149, Avg HR 125, IN Zone 141 - 155 4ms38s, Damn Snooze button got me this morning kept hitting it till i realized i need to be at the gym, Good Day on the bike today hammys are kinda sore so spent extra time stretching them out before and after.

Great Job! I need to do more strtching also!


Day 3 – Plyos

Rest 15 seconds between sets (do not superset):

5 x 20 pop squats

5 x 15 wide high jumps

5 x 15 narrow high jumps

5 x 15 frog jumps

5 x 15 switch lunge (each leg)

5 x 30 sumo stomps

5 x 60 second low squat holds putting all the weight on heels

5 x 30 calf poppers


Cardio:



The Stairmaster is all about the effort you put into the session. Drive yourself hard and move those legs as fast as possible. Also, put all your weight on your heels and push through the movement with your heels. Doing the Stairmaster using your toes will result in over growth in quad size.

Stairmaster – Do 6 times

Level 3 for 1 minute frontward
Level 5 for 1 minute frontward
Level 10 for 3 minutes backwards
Get off Stairmaster and do 30 seconds of alien squats
Level 3 for 1 minute frontward
Level 10 for 2 minutes backwards
Get of Stairmaster and do 30 seconds of wide high jumps


Got it all done before work, so its just go home a REELAAAXXX!!!!!!

[CFD]

Ok, I usually cook my "fast food" 2-3 times a week, today is one of them.So whenever I prepare meals I will post them for those who want recipies that are easy and fall into the guidlines I mentioned. I will be hitting the gym in a few minutes and am preparing my meal for post wokout. I always cook so that I can eat what I want and freeze the rest for a quick meal on the go. Today I am making burgers, but not your regular burgers, these are high protein, low saturated fat and soooo gooood.
The recipie calls for bison which I use very often because it has more protein and much less saturated fat. I put these on a sandwich thin that I posted earlier. At the bottom of the recipie is the nutritional breakdown.
BUFFALO (BISON) BURGERS
Makes 4 Patties
Ingredients
 1 lbs of Ground Buffalo (can be replaced by Extra Lean Ground Beef)
 1 Tbsp of olive oil
 1 chopped onion
 2 egg whites
 1/4 cup oat bran
 1/4 cup cooked, mashed sweet potato
 1 teaspoon oregano
 1/2 teaspoon sea salt
 1/2 teaspoon ground black pepper
Directions
1. Heat olive oil over medium heat in a skillet. Cook the onion until soft and
golden. Set aside.
2. Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato,
oregano, sea salt and pepper.
3. Stir in onions and bison. Mix the ingredients together with clean hands until
just combined. Take a handful of the meat and create 4 flat patties.
4. Grill the patties on each side until the burgers reach desired doneness.
Nutritional Facts
(Per Serving - 1 patty)
 Calories: 143
 Protein: 22g
 Carbohydrates: 6g
 Fat: 2g

If you put it on a sandwich thin you end up with this(try horseradish on this )

243 cals
26g protein
28g carbs
3g fat

Put the extra patties in the freezer, when you need a quick meal nuke one for about 3 min throw it on a sandwich thin and in less than 5 min total you're stuffing your face with a perfect meal.

After my workout I will be preparing a few more fast food meals and will post them then, if I can walk, today is leg day.

[bossbunny]

My neighbor has a buffalo, he is so sweeeeeeet... Feels wrong to eat them. Lol.

[CFD]

Originally Posted by badgebunny

My neighbor has a buffalo, he is so sweeeeeeet... Feels wrong to eat them. Lol.

Tender too!!!!!!

[bossbunny]

Originally Posted by CFD

Tender too!!!!!!

They are yard ornaments not food.

[Bonnie]

Originally Posted by badgebunny

They are yard ornaments not food.

....those sound awesome CFD! Is your Miagraine better BB?? :(

[BowtieBelle]

Originally Posted by CFD

I did not add in snacks or mini meals as I want to see what you come up with for meals and then use the snacks to provide pre-post workout nutrition.

I have been eyeballing what you posted and will try to build some meals for myself with that when I have time... I'm trying to finish three ten-page papers, work full time, hit the gym, I have two volunteer meetings this week about volunteer work for this weekend with the Junior League... you get the idea.

My big concern is breakfast. I do not ever have time in the morning to cook myself something, and half of the time I don't have kitchen access. What would you recommend? I also don't know what you mean about this 50/40/40 thing? What does that mean, those numbers?

Were the numbers my trainer told me to consume completely wrong?


For today, I was running late and couldn't get breakfast so I had an apple at my desk at 8:30. Around eleven I was STARVING, so I had some Healthy Choice mac 'n cheese (270 calories, 6g fat, 40g carbs, 15g protein).

For lunch around 2:30 or 3, I'm having Lean Cuisine Chicken Parmesan (300 calories, 8g fat, 39g Carbs, 18g protein).

I'll go to the gym at 5pm, then I have a junior league meeting at 6:45 so I'll have to get dressed and hit that immediately after the gym. I guess I should avoid drinking a c-ocktail there?

After my JL meeting I'm going to eat leftovers from last night: baked chicken breast (skinless; 6 oz, 294 calories, 52g protein, 7.7g fat), 1/2 cup of peas (57 cal, 4 protein, 10 carb, 0 fat) and 10 asparagus spears (4 protein, 6 carb, 40 calories, 0 fat)

I had one Red Bull today (110 cal, 28g carbs, 1g protein), and the rest of the day diet green tea (No calories, carbs, NOTHING) and water.

My totals for today:

Calories: 1,152 (I KNOW this is low... sorry)
Fat: 22.2g fat
Carbs: 144g
Protein: 93.3g

I know being busy isn't an excuse, but I barely have time to sleep this week, so I'm doing the best I can. better than junk food... I hate to say it but this excessive calorie/etc/etc counting is really discouraging and totally killing my motivation. I guess I just don't see why eating healthier food (no pizza/fast food, fried stuff, snack cakes, excessive sugary drinks etc) and going to the gym isn't enough Maybe it's because I'm new to this, but it took me over a half-hour just to type out what I did up there... and the thought of doing that every day?

[bossbunny]

Originally Posted by Bonnie

....those sound awesome CFD! Is your Miagraine better BB?? :(

No headache yet today. I'm starting to think I'm weather sensitive. Idk but I did call my doctor about getting a new migrane prescription, waitnig to see if he wants me to come bak in or not.


You know youre a fitness dork when your fiance books a hotel and his first question is: what do ya'll have in your gym? my fiance will want to know.

[BowtieBelle]

Originally Posted by badgebunny

No headache yet today. I'm starting to think I'm weather sensitive. Idk but I did call my doctor about getting a new migrane prescription, waitnig to see if he wants me to come bak in or not.


You know youre a fitness dork when your fiance books a hotel and his first question is: what do ya'll have in your gym? my fiance will want to know.

It's awesome that Skip knows you so well

[CFD]

Hi Sarah. It's almost impossable to give exact numbers because everyone's body is different, that is why you stick with a plan and then make adjustments. With that said, the numbers your trainer gave you are right on the money. Without getting into the math here is why.

If you are on a 1500 cal diet and eat
150g carbs 40%
130g protein 35%
30g fat 20%

Those percentages are the numbers are very close to what I suggested, he is rounding them off a bit but in reality about the same. 40/40/20 are the percentages so we think alike LOL.

Your meals today are a little short on cals but the ratio's are much much better than the meals you posted before. The calories count but the ratios of carbs, protein and fat are more important.

Don't worry about breakfast, I've got you covered. As soon as I catch my breath and eat I will be preparing some of the ones I use for when I don't have time and will be posting some more recipies that will fit into your caloric needs perfectly

Sometimes busy happens that's where these recipies will really help you out.

[bossbunny]

Originally Posted by BowtieBelle

It's awesome that Skip knows you so well

He does!

[CFD]

Originally Posted by badgebunny

They are yard ornaments not food.

Buffalo are not yard ornaments, what they leave behind are lawn ornaments

[BowtieBelle]

Originally Posted by CFD

Hi Sarah. It's almost impossable to give exact numbers because everyone's body is different, that is why you stick with a plan and then make adjustments. With that said, the numbers your trainer gave you are right on the money. Without getting into the math here is why.

If you are on a 1500 cal diet and eat
150g carbs 40%
130g protein 35%
30g fat 20%

Those percentages are the numbers are very close to what I suggested, he is rounding them off a bit but in reality about the same. 40/40/20 are the percentages so we think alike LOL.

Your meals today are a little short on cals but the ratio's are much much better than the meals you posted before. The calories count but the ratios of carbs, protein and fat are more important.

Don't worry about breakfast, I've got you covered. As soon as I catch my breath and eat I will be preparing some of the ones I use for when I don't have time and will be posting some more recipies that will fit into your caloric needs perfectly

Sometimes busy happens that's where these recipies will really help you out.

Thank you! All this stuff was seriously starting to scare me