laurak11 Posted February 3, 2012 Author Share Posted February 3, 2012 You're doing such a great job, Laura!! Such great consistency! Keep at it! All the best,Karen Thanks Karen!! After 5 days in row today's a rest day Link to comment Share on other sites More sharing options...
laurak11 Posted February 3, 2012 Author Share Posted February 3, 2012 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:Cals1672 Fat 50 g Cholesterol 30 mg Sodium 1039 mg Carbs 239 g Fiber 51 g Protein 88 g Sugars 129 g Link to comment Share on other sites More sharing options...
laurak11 Posted February 6, 2012 Author Share Posted February 6, 2012 2/4 Workouts: 30 bike trainer ride 3x12 pushups from knees3x12 bench, 45, 50, 60(help on last 2 sets) No nutrition for this weekend. Went to Cincy to visit hubby's bro and gf. Ate crappy- chips, pasta, and wine. BAck on track this week! Link to comment Share on other sites More sharing options...
laurak11 Posted February 6, 2012 Author Share Posted February 6, 2012 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 Link to comment Share on other sites More sharing options...
kareno Posted February 7, 2012 Share Posted February 7, 2012 You're doing great, Laura! Link to comment Share on other sites More sharing options...
laurak11 Posted February 7, 2012 Author Share Posted February 7, 2012 You're doing great, Laura! Nice to see this Link to comment Share on other sites More sharing options...
laurak11 Posted February 8, 2012 Author Share Posted February 8, 2012 2/7Workouts:2300 yd swim- 45 minpilates- 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 Link to comment Share on other sites More sharing options...
Cown Posted February 8, 2012 Share Posted February 8, 2012 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! Link to comment Share on other sites More sharing options...
laurak11 Posted February 8, 2012 Author Share Posted February 8, 2012 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 9, 2012 Author Share Posted February 9, 2012 ugg.. Leg day which is not my favorite but got it done. Workout: LegsSupersets:Leg press: 140x20, 140x20, 160x20, 180x20, 180x20, 200x20Jump squats: 10x4 Leg curl: 30kgx15, 30kg x15, 36kgx15Plie squats 10x15, 10x15, 10x15 Leg extensions 50x15, 50x15, 45x15, 45x15, 45x12Dumbbell 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 10, 2012 Author Share Posted February 10, 2012 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 10Sodium 1346 mg Carbs 193 g Fiber 42 g Protein 98 g Sugars 82 g Link to comment Share on other sites More sharing options...
Cown Posted February 10, 2012 Share Posted February 10, 2012 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. Link to comment Share on other sites More sharing options...
laurak11 Posted February 10, 2012 Author Share Posted February 10, 2012 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 10, 2012 Author Share Posted February 10, 2012 Quick AM swim before work- 1500yards for 30min. Link to comment Share on other sites More sharing options...
laurak11 Posted February 11, 2012 Author Share Posted February 11, 2012 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 12, 2012 Author Share Posted February 12, 2012 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 13, 2012 Author Share Posted February 13, 2012 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 MacrosCals 2031 Fat 75 g Cholesterol 158 mg Sodium 1888 mg Carbs 217 g Fiber 55 g Protein 128 g Sugars 61 g Link to comment Share on other sites More sharing options...
laurak11 Posted February 15, 2012 Author Share Posted February 15, 2012 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 16, 2012 Author Share Posted February 16, 2012 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 17, 2012 Author Share Posted February 17, 2012 LegsSupersets:Leg press: 140x20, 160x20, 160x20, 180x20, 180x15, 200x10Jump squats: 10x4 Leg curl: 30kgx15, 30kg x15, 36kgx15Plie squats 10x15, 10x15, 10x15 Leg extensions 50x15, 50x15, 45x15, 45x15, 45x12Dumbbell 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 Link to comment Share on other sites More sharing options...
laurak11 Posted February 18, 2012 Author Share Posted February 18, 2012 2/17 Legs are def feeling sore. 35 min intense trainer ride 16min P90X ab ripper MacrosCals 1756 Fat 60 g Cholesterol 70 mg Sodium 1980 mg Carbs 212 g Fiber 53 g Protein 108 g Sugars 61 g Link to comment Share on other sites More sharing options...
justcallmed Posted February 18, 2012 Share Posted February 18, 2012 Hi fellow Clevelander! Great to see another on here! Link to comment Share on other sites More sharing options...
laurak11 Posted February 19, 2012 Author Share Posted February 19, 2012 Hi fellow Clevelander! Great to see another on here! Hi Link to comment Share on other sites More sharing options...
laurak11 Posted February 19, 2012 Author Share Posted February 19, 2012 Just really lethargic today... Taking the day off. Cals 1816 Fat 52 g Cholesterol 0 mg Sodium 1672 mg Carbs 236 g Fiber 62 g Protein 121 g Sugars 77 g Link to comment Share on other sites More sharing options...
laurak11 Posted February 22, 2012 Author Share Posted February 22, 2012 2/20 40 min trainer ride before work 2/21 50min upper body 8:17min/mile 5k run- 1st run in 2.5 months Macros- gotta get the fat back down Cals 1755 Fat 73 g Cholesterol 0 mg Sodium 1629 mg Carbs 179 g Fiber 40 g Protein 113 g Sugars 61 g Link to comment Share on other sites More sharing options...
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