Dinner

I was so full from my lunch I didnt have any snacks until dinner.  The 1/4 of an avocado definitely filled me up more than olive oil!  

Since, I just hit the weights, I allowed myself some carbs.  Tonight's dinner was salmon marinated with dijon mustard, soy sauce, olive oil and garlic.  Asparagus also in evoo and garlic, and the same for the purple potatoes.  This was cooked on the grill.  This was actually too much for me to eat and I left some salmon and a potato on my plate!

Tonight's Workout

Warmup
Rotator twists
12.5 lbs x 12 each arm

Chin ups
3 then 2
Lat pull down
80 lbs x 10
90 lbs x 6
90 lbs x 5

Incline barbell bench press
Warmup 45 lbs x 10
75 lbs x 10
75 lbs. x 10
75 lbs x 9

Bent over row plate loading machine
25 lbs x 10
45 lbs x 10
55 lbs x 6

Flat dumbbell bench
25 lbs x 10
30 lbs x 10
30 lbs x 10

Seated Rows single arm
25 lbs x 10 each arm
30 lbs x 10
35 lbs x 10

Flies machine
40 lbs x 10 (started too light)
50 lbs x 10
60 lbs x 10

I drank a cup of strawberry kefir while doing this.  (11g protein, 20g carbs)

Southwest Lunch & Snack

 

First, I added a tiny bit of EVOO and a few spoons of garlic (because a few spoons of garlic goes in about everything in my house) to a cast iron skillet and added some sliced chicken breast, I then covered it with cayenne pepper, chilli powder, cumin, paprika, salt, pepper, and some homemade hot sauce (made & jarred in from my  my husband's garden from scotch bonnets, chillies, tomato, etc. - tabasco sauce can be a substitute, but mine my husband's is HOTTER)

 I then made some salad dressing from 1 TBSP EVOO, 2 TBSP red wine vinegar, 1 TSP lime juice, and about 1/4 cup of cilantro (mine was grown in the garden and then frozen).  I also added some salt and pepper and then stirred it up.

I put about 4 cups of baby lettuce blend (included baby spinach), about 8oz (estimated) of chicken breast, 1/4 cup of black beans, 1/4 cup of white & yellow corn, 1/2 an avocado, and maybe 1/4 a cup of diced red onion.   I've found it to be a tasty mix, it even seems a bit sweet to me, go figure.  

MyFitnessPal says my concoction is 598 calories, 58 grams of protein, 30 grams of fat, and 30 grams of carbs with a whopping 15 grams of those being fiber.  Don't forget that fat is almost all coming from the olive oil and avocado :)   I'm splitting this as my Lunch and Snack.

Last Night's Dinner

 Bacon

 Veggies

 omega 3 eggs

 Mix together

Baked for 20-25 min at 350.  I used 6 pieces of bacon and 8 omega 3 eggs for the egg pie.  I ate 1/4 of this.  This definitely put my carb cravings at bay.  The only bad thing is that it made me go over my calories by 157.  I did better with protein today at 122 grams.  I'd like to get a gram per weight.

Dinner

Tonight's dinner was shrimp cooked with a little butter and a lot of garlic over asian stir fry steamed with a little sesame oil, soy sauce, cayenne pepper and red pepper flakes. This put me over my calories to around 1400 today, but I easily burned the extra calories at the gym today so it will hopefully balance out.

Today's Breakfast, Lunch, & Snack

For breakfast I had my "green eggs" without the green lol.  I had the veggies and egg whites and O3 egg without the spinach b/c I didn't have time to break out the blender.  

For lunch I brought to work a cup of leftover chilli and for a snack I brought a cup of leftover beef stew.

My carbs are a bit high today, but I did get in a decent workout and theyre coming from beans and veggies so it should be ok. 

Morning Workout

So, I dragged my booty out of bed at 4:20am to make it to the gym by 5am.  I had a cup of awake tea with a splash of milk along the way, and here's what I did:

Warmup
Chin ups
3, Then 2
Hyperextensions
Bw x 15
Pushups
15

Workout
30 degree incline dumbbell bench
15 lbs x 12 warmup set
(I need lots of warming up at 5am!)
25 lbs x 20 for 2 sets

Bent over rows with preloaded barbell
50 lbs x 20 underhand grip
50 lbs x 17 overhand grip (did until failure)

Standing single arm shoulder press
20 lbs x 10 each arm
15 lbs x 12 each arm
Shoulders really sore from last workout

Leg Press
90 lbs x 20
180 lbs x 20

Good mornings with preloaded barbell
50 lbs x 20
60 lbs x 20

Calf press in leg press machine
160 lbs x 20
180 lbs x 20

Bicep curls on camber curl machine
(Chose this one bc it was available)
20 lbs x 20 this range of motion is really hard for me
20 lbs x 20

tricep bench dip
Bw x 18
Bw x 11
Did them til failure

Weighted situps on decline bench
18 lbs x 12
18 lbs x 10

Completed in 67 minutes

Cardio - Intervals on Treadmill

13 min walking at 4mph and 1 incline
3 minutes of sprints at 8mph and 5 incline
1.23 miles
134 calories

Postworkout I had a cup of blueberry kefir again.  Anyone want to say they don't have time to workout?  :P

Chili

2 lbs ground beef - I use 93% lean
2 medium onions or 1 large onion sliced
1 28 oz. can of Italian peeled tomatoes
6 oz. can of tomato paste
1 cup of dark beer
splash of beef broth
2 16 oz. cans of dark and light kidney beans

A diced green pepper
3 tbsp minced garlic
salt, oregano, chili powder, crushed red pepper, Tabasco sauce, & other peppers to taste

 Brown the meat with the onions

 Dice a green pepper

 Dump the rest of the ingredients in a crokpot and cook on high for 5 hours - can cook longer.

Eat

MyFitnessPal says my cup of chilli is 333 calories, 32 grams of protein, 8 grams of fat, 29 grams of carbs with 7 of those fiber.

Lunch

 

Lunch was leftover chicken breast with onions & bell peppers, some southwest salsa, about 1/2 an avocado and a little sour cream.

Step By Step of My Green Eggs w/ Veggies

Here are some step by step pictures of my green eggs, since it may seem strange when you try to make it.  I had these for breakfast again.  <3 

 Pan full of veggies

 Blended spinach, egg white, & omega 3 egg

 How it looks when dumped in the pan

 Scrambled

Then sprinkled with cheese

1-1-12 Lunch

I managed to skip an extended family meal of lasagna, bread, pumpkin pie, and cookies.  (And, I LOVE pumpkin pie) And, I came home and ate this.  Leftover chicken over mixed baby lettuces, broccoli, carrots, red cabbage, sundried tomatoes.  With some red vinegar and parmesean cheese sprinkled on top. 

Today's Workout

Now, today's workout is not part of my new plan.  It is what I needed to finish from this past week - Back, Triceps, and Biceps.  I also threw in some Abs and Cardio.

Chin ups
3 first set 

2 second set

(this was all I could do)

Lat Pull Down - wide grip
70 lbs x 10
80 lbs x 8

Single Arm Dumbbell Row
40 lbs x 8

45 lbs x 8
50 x 8

Dips & hanging leg raise
Superset 5 of each 

3 sets

Skull crushers
25 lbs x 20
35 lbs x 20

Seated Cable Row
70 lbs x 10
80 lbs x 10
90 lbs x 8

Cable bicep curl
Single arm
15 lbs x 20
2 sets

Cable crunches
80 lbs x 10
100 x 10
120 x 8

Tricep kickbacks
10 lbs x 12
12.5 lbs x 12
15 lbs x 12

Hammer curls
15 lbs x 20 each arm
2 sets

Then followed by 20 minutes of interval cardio
4 minutes walk at 4mph and 1 incline
1 minute sprint at 8 mph and 5 incline

What's Cooking? Quick and Easy Crockpot Stew

This morning, I took my older daughter food shopping and she helped me pick out some food.  One of the meals we picked up was some quick and easy stew.  Working, gym time and kids leaves little time for packing lunches and making dinner, so crockpot meals that can be eaten throughout the week are life savers.  

 So, here's what I got:
3 lbs stew meat
3 bags of stop & shop stew vegetables (carrots, celery, onions, potatoes)
stop & shop all natural beef broth

other ingredients:
jar of tomatoes from my garden, you can use a 15oz can of chopped or whole tomatoes

I added a tiny bit of brown rice flour like 1/8 cup and salt and pepper in a gallon zip lock bag and coated the meat.  I then browned the meat in a large frying pan and then dumped into the crockpot.  I dumped in the tomatoes.  I defrosted the frozen vegetables a little and dumped the potatoes in the crockpot and the rest of the veggies in my blender - I blended on my salsa setting to make small chopped vegetables because I like my stew like mush.  If you like chunky vegetables in your stew you can skip this step.  Then I added to the crockpot.  I also added a good amount of minced garlic - also a preference.  Then I added a little - maybe 1/4 a cup of the beef broth, normally I would add more but the frozen veggies instead of fresh make it a little watery.  I scoop some excess water off the top from time to time as it cooks on high all day.  I usually make my stew with fresh veggies - but its cheaper (especially in the winter) and easier right now!