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Stephanie's Workout/Eating Journal

Posted: Mon Jan 02, 2012 7:44 pm
by VeganCrumbs
Today is the beginning really getting back into working out and eating on a schedule. I go back to work tomorrow after the holiday break so it will be easier to have a routine.

Height: 5'8
Weight: 147 lbs
Body fat: 18%

Goal: 130 lbs

Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: carrots, celery, broccoli, hummus
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, peas
Snack: wheat thins, natural peanut butter
Dinner: Protein shake - frozen fruit, ground flax seeds, soy protein, soy milk

Water: 48oz

Workout: 3 mile run, 1 mile cool down walk, stretching

Re: Stephanie's Workout/Eating Journal

Posted: Mon Jan 02, 2012 8:16 pm
by MichelleRisley
Awesome! Thanks for the detailed journal entry. I'm looking forward to working with you to help achieve your goals. :D

Re: Stephanie's Workout/Eating Journal

Posted: Tue Jan 03, 2012 10:53 pm
by VeganCrumbs
Weight: 147 lbs


Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: carrots, celery, broccoli, hummus
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, peas
Snack: Orange
Dinner: Protein shake - Salad, edemame, quinoa

Water: 64oz (trying to increase that number)

Workout: Jillian Michaels 30 Day Shred in the morning, 30 min elliptical intervals on lunch break

Here are my "before" pictures
Jan 1 2012 1.jpg
Jan 1 2012 1.jpg (36.68 KiB) Viewed 5289 times
Jan 1 2012.jpg
Jan 1 2012.jpg (35.18 KiB) Viewed 5289 times

Re: Stephanie's Workout/Eating Journal

Posted: Wed Jan 04, 2012 4:56 pm
by MichelleRisley
Awesome! Thanks for posting the "before" photos...You already look good, girl....Now, let's get to work on getting you looking FABULOUS!!!

I'm going to send you an email shortly...

Re: Stephanie's Workout/Eating Journal

Posted: Wed Jan 04, 2012 9:18 pm
by VeganCrumbs
Weight: 148.6 lbs


Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: Triscuits, natural peanut butter
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,
Snack: Orange
Dinner: Veg burger, wrap, lettuce, tomato, hummus

Water: 80oz

Workout: Legs

Weighted (90lbs) Calf Raises
Inside- 20
Middle - 20
Outside- 20

- Weighted (40lbs) Sumo Squats - 3x10
- Leg Press - 180lbs 3x10
- Lunges - 120
- Hip Extension - 70lbs 3x10
- Deadlifts - 40lbs 3x10

Re: Stephanie's Workout/Eating Journal

Posted: Thu Jan 05, 2012 10:15 pm
by VeganCrumbs
Weight: 148.6 lbs


Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: Triscuits, natural peanut butter
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,
Snack: Orange
Dinner: Veg burger, wrap, lettuce, tomato, hummus

Water: 80oz

Workout: 3 mile run on my lunch break, yoga class tonight

Re: Stephanie's Workout/Eating Journal

Posted: Fri Jan 06, 2012 10:56 am
by MichelleRisley
When you get a chance, begin sending me (or posting here) your total macros each day. Thanks!...Will email you in a bit.

Have an amazing day! :D

Re: Stephanie's Workout/Eating Journal

Posted: Sun Jan 08, 2012 12:06 am
by VeganCrumbs
Weight: 148.6 lbs


Breakfast: Whole Wheat Bagel and Peanut butter
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,
Snack: Orange
Dinner: Salad

Water: 96oz

Workout: Indoor rock climbing for two and a half hours (total body work out)

Re: Stephanie's Workout/Eating Journal

Posted: Sun Jan 08, 2012 12:44 am
by kareno
Hey Stephanie!

Awesome work on your consistency! Keep up the great work!

Oh, and your homemade black bean burger sounds amazing! Care to share how you make it? :)

All the best!
Karen

Re: Stephanie's Workout/Eating Journal

Posted: Mon Jan 09, 2012 10:48 pm
by VeganCrumbs
Weight: 149 lbs


Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, olive oil
Snack: Triscuits, natural peanut butter, raisins
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing
Snack: Orange
Dinner: Salad, Peas, Banana and peanut butter

Water: 100oz!!!

Workout: 3 mile run on my lunch break

I will post my macros tomorrow...I need to plug all of my food into "My Daily Plate" and get the results

Re: Stephanie's Workout/Eating Journal

Posted: Mon Jan 09, 2012 10:51 pm
by VeganCrumbs
kareno wrote:Hey Stephanie!

Awesome work on your consistency! Keep up the great work!

Oh, and your homemade black bean burger sounds amazing! Care to share how you make it? :)

All the best!
Karen


Hey Karen,

Thanks for the support!! Here is the link to the black bean burgers I make...I make them with the oats and I bake them. I make large batches and then freeze the extras. It comes out to be about 200 calories per burger and about 9 grams of protein. http://edibleperspective.com/2011/07/the-burger/

Re: Stephanie's Workout/Eating Journal

Posted: Tue Jan 10, 2012 11:29 pm
by VeganCrumbs
Weight: 149 lbs


Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, olive oil
Snack: Triscuits, natural peanut butter, raisins
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing
Snack: Orange
Dinner: Protein smoothie

Water: 100oz

Workout: 30 min elliptical on my lunch break

Weight Training: Back & Biceps

Pullups - (52lbs assistance) 3x10, 1x5

One Are Dumbbell Row - 3x10 each side 35lbs

EZ Bar Curl- 3x10 30lbs

Lateral obliques and back - 4x10 each side and backwards using 10lb plate

Shrugs- 3x12 70lbs

Reverse cable crossovers - 6x10 at 3 different heights

Bicep Curls - 3x10 15lbs each side

Upright Row with EZ Bar - 3x10 30lbs

Re: Stephanie's Workout/Eating Journal

Posted: Wed Jan 11, 2012 3:00 pm
by MichelleRisley
Email me with an update when you get a chance. How are you feeling? I see that your weight hasn't gone down. But that doesn't mean you're not improving!! Remember, the scale is a tool. But it's not the whole picture. Take some more progress photos and compare them to the "before" shots. You may just be retaining a little water OR you may have put on a little more muscle, which would be GREAT!

As soon as you can get into the habit of tracking macros, I can zero in on small changes you may be able to make. Your increase in water is good. Keep it going!

Your workouts look great! : )

Re: Stephanie's Workout/Eating Journal

Posted: Wed Jan 11, 2012 8:25 pm
by VeganCrumbs
Forgot to weigh in this morning....

Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchup
Snack: Triscuits, natural peanut butter, raisins
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing
Snack: Orange
Dinner: Protein smoothie

Leg Day!

Calf Raises w/ olympic bar - Inside, Outside, Middle 70lbs

Leg Press- 175lbs 3x10

Weighted Sumo Squats - 45lb dumbbell 3x10

Weighted Step ups on bench - 15lbs in each hand 3x10 on each leg

Bulgarian Split Squat - 15lbs in each hand 3x10 on each leg

Decline Leg Press- 180lbs 3x10

Hanging leg raises - 3x10

Re: Stephanie's Workout/Eating Journal

Posted: Thu Jan 12, 2012 9:36 pm
by VeganCrumbs
Weight: 148

Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchup
Snack: Triscuits
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing, orange
Snack: Pita with cinnamon, peanut butter and raisins
Dinner: Protein smoothie

Workout: 30min on the elliptical on my lunch break....still really sore from my leg workout yesterday :(