http://www.marksdailyapple.com/breadless-crab-cake/comment-page-2/#comments
the recipe came out good. If trying, I would only lightly fry, do not make to dark and crispy. And, I would definitely add more spices. I'm sure the better crap meat would make a huge difference too, but I used the canned kind (real crab though not imitation.)
http://www.myrecipes.com/recipe/romaine-salad-with-tangy-lemon-dijon-dressing-10000000223528/ (minus the crutons)
Friday, March 9
Workout
Barbell Bench
45 lbs x 10
65 lbs x 5
95 lbs x 10, 10, 8, 6, 6
45 lbs x 10
65 lbs x 5
95 lbs x 10, 10, 8, 6, 6
Seated Cable Row
70 lbs x 10
100 lbs x 8, 8, 6, 6, 5, 4, 4
Lunges (reps are each leg)
45 lbs x 5
85 lbs x 10, 8, 6, 6, 5, 5
Good Mornings
45 lbs x 10
85 lbs x 10, 10, 10, 10
Hanging leg raises
BW x 10, 10, 10, 10
In here I had someone teach me to front squat
45 lbs x 5
Calves in leg press
200 lbs x 10
280 lbs x 10, 10, 10
Preacher Curls dumbbells (reps each arm)
15 lbs x 10
20 lbs x 8, 8, 8, 6, 6
Reverse Fly
50 lbs x 10 (I'm counting this in my 40 reps bc it HURT and I tire easily on this)
60 lbs x 6, 6, 6, 6,
I followed this with a protein shake at my gym
Meal Plan for the week
Please excuse the formatting. I copied from word. I will try to clean it up later after my workout.
Friday March 9th
Friday March 9th
Breakfast
·
Omelet made with:
o
2 omega 3 eggs and equal amount of egg whites
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Cooked in coconut oil
Postworkout
·
Coconut Almond Banana Protein Smoothie
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
§
Banana
Lunch
·
Grilled Hamburgers (no bun for me, hubby insists
on a bun)
·
Butternut Squash & Sweet Potato Baked Fries
Dinner:
·
Breadless Crab Cakes a la http://www.marksdailyapple.com/breadless-crab-cake/
·
Salad with a lemon mustard dressing (will share
recipe when I make it)
Saturday March 10
Breakfast
·
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Southwest Salad with fajita chicken &
cilantro lime dressing
o
Fajita chicken
o
Black beans
o
Avocado
o
Corn
o
Spinach
o
Red onion
o
Oil & vinegar
o
Lime juice
o
cilantro
Snack
·
Tbd
Dinner:
·
Spice Rubbed Pork Chops
·
String beans
·
Grilled Sweet Potatoes with cinnamon
Sunday March 11
Breakfast
·
Coconut Almond Protein Smoothie
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
Lunch (Postworkout)
·
Grilled chicken
·
Roasted red peppers, yellow squash, red onions
·
Quinoa cooked in vegetable stock
Snack
·
Tbd
Dinner:
·
Parmesan crusted tilapia
o
Pasture butter & olive oil
o
Grated parmesan cheese
o
Garlic
·
Garlic & herb grilled purple potatoes
·
Asparagus
Monday March 12
Breakfast
·
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Tuna Salad
o
Spinach
o
Can of tuna
o
Kalmatta olives
o
Red onion
o
Feta cheese
o
Olive oil & balsamic vinegar
Snack
·
Tbd
Dinner:
·
Chicken fajitas
o
Fajita chicken
o
Avocado
o
Cheddar
o
Peppers and onions
o
Sour cream
Tuesday March 13
Breakfast
·
Coconut Almond Banana Protein Smoothie
(Postworkout)
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
§
Banana
Lunch
·
Everything But the Kitchen Sink Salad
o
Chicken
o
Greens
o
Broccoli
o
Cauliflower
o
Onions
o
Sprouts
o
Etc
o
Basically whatever veggies are around
o
Topped with oil & vinegar
Snack
·
Tbd
Dinner:
·
Chipless Nachos
o
Lean ground beef
o
Refried beans
o
Sliced black olives
o
Cheddar cheese
o
Avocado
o
Sour cream
Wednesday March 14
·
B Breakfast
Omelet made with:
B Breakfast
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Southwest Salad with fajita chicken &
cilantro lime dressing
o
Fajita chicken
o
Black beans
o
Avocado
o
Corn
o
Spinach
o
Red onion
o
Oil & vinegar
o
Lime juice
o
cilantro
Snack
·
Tbd
Dinner:
·
Beef Stew
Thursday March 15
Breakfast
·
Coconut Almond Banana Protein Smoothie
(Postworkout)
o
Ingredients: will be tweaked when I make it
§
Coconut milk (the half gallon kind)
§
Almond butter
§
Vanilla
§
Chocolate protein powder
§
Unsweetened chocolate powder
§
Coconut oil
§
Banana
Lunch
·
Tuna Salad
o
Spinach
o
Can of tuna
o
Kalmatta olives
o
Red onion
o
Feta cheese
o
Olive oil & balsamic vinegar
Snack
·
Tbd
Dinner:
·
Chicken Stirfry
o
Chicken
o
Sesame oil
o
Soy sauce
o
Water chestnuts
o
Frozen bag of stir fry veggies
o
mushrooms
Friday March 16
Breakfast
·
Omelet made with:
o
3 omega 3 eggs
o
Chopped onions
o
Spinach
o
Mushrooms
o
Sundried tomatoes
o
Bell peppers
o
Cooked in coconut oil
Lunch
·
Everything But the Kitchen Sink Salad
o
Chicken
o
Greens
o
Broccoli
o
Cauliflower
o
Onions
o
Sprouts
o
Etc
o
Basically whatever veggies are around
o
Topped with oil & vinegar
Snack
·
Tbd
Dinner:
·
TBD @ a Japanese Restaurant for my daughter’s
birthday
Snack Ideas
·
Almonds, walnuts, cashews
·
Vegetables
·
Seconds of lunch
·
Skinny muffins
Breakfast
Breakfast (shared with the 11 month old) is 2 o3 eggs with about equal amount egg whites, spinach, mushrooms, onions, and sundried tomatoes and cooked with a little coconut oil.
Thursday, March 8
Lunch
yum, this is seriously the best tasting salad i've ever had and i can feel my body being energized!
Wednesday, March 7
meal plan coming for next week
AND I PROMISE A MEAL PLAN FOR NEXT WEEK - MOST LIKELY LOTS OF SALADS AND CHICKEN DISHES
Snack Time!
Yes, I know this looks super boring, BUT it was filling and satisfying and gave me some energy to get through my afternoon slump. A candy bar may taste good, some crackers good to nibble, but they will lead you to a sugar crash and a fat stomach/back/ass (whatever your problem are is - you know it will go right there!)
Today's food
For breakfast, I had a pure protein bar peanut butter flavor. (20g protein).
Lunch was leftover calamari salad - calamari, celery, red pepper, red onion, oil & vinegar dressing, and I put this over field greens, and added black olives.
My snack will be 3 hard boiled omega 3 eggs with 85g of thin string beans with like 1/3 tbsp pasture butter.
Dinner post to follow when I figure out what it is.
*If I have time, there may be a secondary workout tonight.
This morning's workout
All exercises are from day one of my plan, so I'm not going to link to descriptions here.
chest dips
bodyweight x 6, 4, 3, 3, 3, 2
Squats
45 x 10
95 x 6
155 x 5, 3, 3, 4, 3, 2
Dumbbell Rows
45 x 6
65 x 5,5,5,5
Incline Skull Crushers
35 x 8
50 x 5
55 x 8, 6, 6
(definitely need to go up here)
Hyperextension
Bodyweight x 10
45 lbs x 7, 5, 4, 4
Cable Crunches
60 x 10
100 x 6
120 x 10
130 x 8
I didnt finish the rest of my workout, but these main things took over an hour and I had to leave to get ready for work. I had 1 1/2 scoops of Surge when I finished my workout.
chest dips
bodyweight x 6, 4, 3, 3, 3, 2
Squats
45 x 10
95 x 6
155 x 5, 3, 3, 4, 3, 2
Dumbbell Rows
45 x 6
65 x 5,5,5,5
Incline Skull Crushers
35 x 8
50 x 5
55 x 8, 6, 6
(definitely need to go up here)
Hyperextension
Bodyweight x 10
45 lbs x 7, 5, 4, 4
Cable Crunches
60 x 10
100 x 6
120 x 10
130 x 8
I didnt finish the rest of my workout, but these main things took over an hour and I had to leave to get ready for work. I had 1 1/2 scoops of Surge when I finished my workout.
Last Night
Last night's dinner was meatloaf that my husband made (ingredients ground beef & pork, cheese, tiny bit of bread crumbs (I wouldnt of used them!), an egg, onion, tomatoes stuffed in the middle, and salt, pepper, oregano) and some corn on the side.
I didn't make it to the gym because unfortunately, I didn't get home until 7pm and by that time it was time to get the kids ready for bed.
I didn't make it to the gym because unfortunately, I didn't get home until 7pm and by that time it was time to get the kids ready for bed.
Tuesday, March 6
Boring and Bad Since I am Lacking Vegetables
When I am unprepared, I often lack my vegetables. I really need to fix this with some better shopping and weekend prep, but since I spent my weekend digging that didn't happen. ugh
Breakfast: tea w/ half and half and 3 hard boiled eggs
Lunch: Can of tuna with a lot of onion and some sundried tomatoes and olive oil mayo in between 4 pieces of romaine lettuce (2 "sandwiches)
My snack unfortunately will likely be a protein bar on my way between work and BJs to pick up diapers and formula before heading to the gym for my workout.
Breakfast: tea w/ half and half and 3 hard boiled eggs
Lunch: Can of tuna with a lot of onion and some sundried tomatoes and olive oil mayo in between 4 pieces of romaine lettuce (2 "sandwiches)
My snack unfortunately will likely be a protein bar on my way between work and BJs to pick up diapers and formula before heading to the gym for my workout.
Monday, March 5
Lunch
I was totally unprepared for today. I was supposed to be gone all day, but instead my plans were cancelled and I was at the office - with no food. So, breakfast was a protein bar and a tea with half and half. And lunch - mixed greens, grilled chicken, black olives, broccoli, sundried tomatoes, red onions and balsamic dressing with an unsweetened iced tea with a squeeze of a lemon from Saladworks. Then I snacked on some almonds and peanuts I found in the office kitchen around 3pm because I was starving.
My regular workouts will resume tomorrow
I will resume my regular, every other day, full body workout's tomorrow. I think they are the best for me, although it was fun bonding with my husband and not working out alone.
Las't night's dinner
So, yesterday I didn't go to the gym, BUT I spent about 4 hours putting dirt and rocks/concrete into a 5 gallon bucket, then carrying this 5 gallon bucket (weighing about the same as me) up a flight of stairs, then dumping it into a wheel barrel, and then after about 5 buckets full or so pushing this wheel barrel across an acre slightly uphill to dump. I think this was the hardest "workout" I've ever had lol. (We're installing drains and a sump pump in my basement if you are wondering WHY I would be doing this). So, after this adventure we ordered a pizza! and now I'm bloated lol. I don't know why I don't learn that my body does NOT like wheat.
Sunday, March 4
Last nights dinner and todays lunch
I used this recipe: http://www.foodnetwork.com/recipes/giada-de-laurentiis/chicken-cacciatore-recipe/index.html except I only used a teeny tiny bit of brown rice flour instead of regular flour. You can make it without too. It came out good. It wasn't really our flavor meal. In my opinion it took too long to make for what it is.
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