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LauraK's New Journey Kick Azz 2012 Journal


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Sore again today.... No workout today. I def need the rest and to get studying. Last final is tonight. Going to Cinci tomorrow so I'll get up early and workout before we leave!!

 

Macros:

Cals

1672

Fat

50 g

Cholesterol

30 mg

Sodium

1039 mg

Carbs

239 g

Fiber

51 g

Protein

88 g

Sugars

129 g

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Grr... still didn't eat well today but at least I got my workouts in today!

 

Workouts:

 

1 hr arm workout-- wrote it down but I can't find the f-in paper

biceps, dips, free weights (1145am)

 

35 min trainer ride before dinner

 

Macros:

 

 

Cals

2017

Fat

57 g

Cholesterol

0 mg

Sodium

2280 mg

Carbs

254 g

Fiber

43 g

Protein

135 g

Sugars

111 g

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You really need to up that protein! You'll see your results so much faster. Initially it might cause a "weight gain" from retaining more muscle, but when you look more toned, no one needs to know the number

Do you use protein powder?

 

With lacking a bit of protein you're still looking quite toned, so wicked job! It's nice to see that not everyone crumbles into a couch potatoe when they're injured!

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You really need to up that protein! You'll see your results so much faster. Initially it might cause a "weight gain" from retaining more muscle, but when you look more toned, no one needs to know the number

Do you use protein powder?

 

With lacking a bit of protein you're still looking quite toned, so wicked job! It's nice to see that not everyone crumbles into a couch potatoe when they're injured!

 

Thanks... I know I need to get that protein up! It's so hard for me though. I've been supplementing for about 2 weeks with Bob's Red Mill Hemp and Lifetime's Life Basic Chocolate(which I love!). I also eat Tofu, tofu products, beans, nuts, and nutbutters. I'm finding it hard to keep my fat grams down while getting the protein up. Any suggestions appreciated

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ugg.. Leg day which is not my favorite but got it done.

 

Workout:

 

Legs

Supersets:

Leg press: 140x20, 140x20, 160x20, 180x20, 180x20, 200x20

Jump squats: 10x4

 

Leg curl: 30kgx15, 30kg x15, 36kgx15

Plie squats 10x15, 10x15, 10x15

 

Leg extensions 50x15, 50x15, 45x15, 45x15, 45x12

Dumbbell step ups: 8x15-3 sets

 

DB deadlift 10x15, 5 sets

 

squats 30x8X3

 

body squats- 2x15

 

back: lat pull down 50x16, 60x16, 70x16

 

Macros:

Cals

1961

Fat

62 g

Cholesterol

0 mg

Sodium

2100 mg

Carbs

250 g

Fiber

53 g

Protein

121 g

Sugars

99 g

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My main suggestion is protein shakes...that's where I get the bulk of my protein. I'm not overly thrilled that that's the case, but I only have 2 shakes a day so it's not like I'm having it all the time. They're a great way to keep calories, fats, and carbs to a minimum while increasing protein.

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My main suggestion is protein shakes...that's where I get the bulk of my protein. I'm not overly thrilled that that's the case, but I only have 2 shakes a day so it's not like I'm having it all the time. They're a great way to keep calories, fats, and carbs to a minimum while increasing protein.

 

Thanks I have 2 a day too and it's still hard! haha

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2/11

 

Only short workout before work

 

Arms @home, limited on weights

 

DB bench 8lbx16, 15lbx14x2

 

DB press 8lbx16, 15lbx16x2

 

pushups 2x12, 1x10

 

row w/ bands 3x16

 

DB bicep curls 3x16x8lb

 

21 min winsor pilates w/ accelerator

 

Macros: w/ two beers

Cals

1915

Fat

47 g

Cholesterol

21 mg

Sodium

1689 mg

Carbs

225 g

Fiber

40 g

Protein

93 g

Sugars

92 g

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2/12:

 

No lifting in today just cardio. Did an hour spinerval that had a 20-min TT main set. I was sweating, and huffing and pufffing! But felt good to go hard on the bike again. I'll be cleared to run hopefully in a couple weeks. My focus this week is to get back clean eating back this week. School starts again today so I'll be more focused on that plus work so no mindless eating or drinking. So excited for my 90 min deep tissue massage!!!

 

Workout:

1hr trainer ride spinerval

 

Macros

Cals

2031

Fat

75 g

Cholesterol

158 mg

Sodium

1888 mg

Carbs

217 g

Fiber

55 g

Protein

128 g

Sugars

61 g

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Legs

Supersets:

Leg press: 140x20, 160x20, 160x20, 180x20, 180x15, 200x10

Jump squats: 10x4

 

Leg curl: 30kgx15, 30kg x15, 36kgx15

Plie squats 10x15, 10x15, 10x15

 

Leg extensions 50x15, 50x15, 45x15, 45x15, 45x12

Dumbbell step ups: 10lb dbx15-3 sets

 

DB deadlift 12x15, 5 sets

 

squats smith bar- 3X8

 

macros:

 

Cals

1873

Fat

68 g

Cholesterol

120 mg

Sodium

1690 mg

Carbs

218 g

Fiber

48 g

Protein

114 g

Sugars

112 g

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