LauraK's New Journey Kick Azz 2012 Journal

[laurak11]

You're doing great, Laura!

Nice to see this

[laurak11]

2/7
Workouts:
2300 yd swim- 45 min
pilates- 36 min



Macros: two beers w/ the hubby=NOT good
Cals
2209
Fat
48 g
Cholesterol
100 mg
Sodium
1670mg
Carbs
231 g
Fiber
36 g
Protein
117 g
Sugars

[Cown]

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!

[laurak11]

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

[laurak11]

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

[laurak11]

First day back at work! Happy but sad as well.

Workout:
42min trainer ride 400am

16min Ab ripper X

Macros:

Cals 1477
Fat 41 g
Cholesterol
10
Sodium
1346 mg
Carbs
193 g
Fiber
42 g
Protein
98 g
Sugars
82 g

[Cown]

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.

[laurak11]

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

[laurak11]

Quick AM swim before work- 1500yards for 30min.

[laurak11]

2/10:


Really busy at work and not alot of protein options. I just didn't pack enough!

Macros:
Cals
1355
Fat
46 g
Cholesterol
18 mg
Sodium
1335 mg
Carbs
176 g
Fiber
28 g
Protein
71 g
Sugars
84 g

[laurak11]

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

[laurak11]

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

[laurak11]

2/14:

Slept in so no workout before work ... Also had a couple vday sugary drinks and chocolate

Macros:
Cals
2290
Fat
41 g
Cholesterol
140 mg
Sodium
1544 mg
Carbs
286 g
Fiber
41 g
Protein
98 g
Sugars
133

[laurak11]

great workout before work

1hr trainer ride

P90X ab ripper X

macros:
Cals
1881
Fat
69 g
Cholesterol
62 mg
Sodium
2770 mg
Carbs
221 g
Fiber
67 g
Protein
124 g
Sugars
72 g

[laurak11]

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