Friday and Sunday log

I realized I forgot to post on Friday. Ooops. Training was great though. It was my first heavy day of the new program and it was fun.

Friday Training

Squat: Worked up to 215# x 3. These were easy but it was the first heavy day of my new program so I wanted to leave some room to grow. Feeling really happy with my squats lately.

Bench: Worked up to 95#x3 These didn’t feel as tight as I would have liked. Last rep was a little wobbly. Will work on my technique for my next volume day.

Deadlifts: Rack Pulls (about 6″): 250×3 These were hard, my back rounded on my last rep, and my grip was DYING… so I took the weight down and used straps for the following sets 2×3 @ 245# Felt fine, but a little insecure on my technique. I expect these to get easier as I start doing them more often.

I ran out of time so didn’t do any conditioning. Luckily, I did an extra day of cardio last week so I still got all my gold stars 😉

Friday Food Log

This day was a little tough since I didn’t have food prepped but I made healthy choices for lunch and dinner, even though I was trapped in the office until midnight. I survived. Learning to do quick calorie math and my food scale is definitely helping with understanding portions.

Breakfast Calories Carbs Fat Protein
Butter – Salted, 1 tbsp 102 0 12 0
Egg – Medium – Medium Egg, 2 egg 132 0 9 11
Rice – White, long-grain, regular, cooked, 100 g 130 28 0 3
364 28 21 14
Lunch
Tomatoes – Red, ripe, raw, year round average, 0.1 cup cherry tomatoes 3 1 0 0
Vegetable – Green Bell Pepper (Raw), 0.1 Cup, chopped (149 g) 3 1 0 0
Cucumber – With peel, raw, 50 g 8 2 0 0
Goya – Canned Chick Peas (Garbanzos), 1/2 cup 100 20 1 6
Mesculin Greens – Mesculin Greens, 2 cups 15 4 0 1
Dressing – Balsamic Vinegarette, 1 tbsp 6 1 0 0
Kale – Raw, 1 cup, chopped 34 7 0 2
Oil – Olive, 1 tablespoon 119 0 14 0
Chicken – Breast, meat only, cooked, roasted, 150 g 248 0 5 47
536 36 20 56
Dinner
Sushi – Tri-Color Roll, 12 pieces 465 66 11 21
465 66 11 21
Snack 1
Blueberries – Raw, 0.5 cup 41 11 0 1
Fage – Total 0% Non Fat Greek Yogurt (6oz), 6 oz. 100 7 0 18
141 18 0 19
PWO
Optimum Nutrition – Whey Protein, Gold Standard 100%, Double Rich Chocolate, 60.8 g (1 rounded scoop) 226 4 2 48
226 4 2 48
Totals 1,732 152 54 158  
  Calories Carbs Fat Protein
Friday Food Log

Today was a little rough. First day of my second week and I have to say sitting around the house with not much to do was not an easy thing to do when at a calorie deficit all week. I basically just wanted to snack and eat all day– BUT I didn’t, which I am very proud of.  My husband made some of his amazing home made sourdough so I enjoyed that for lunch with butter (and a protein shake to at least feel like I was trying) and then spent the rest of attempting to balance out the macros and lack of nutrients (which I think I accomplished). Lots of veggies, fruits, and protein in the latter half of the day. The bread and butter was pretty yum though, I can’t say it wasn’t worth the hassle of having to recalculate my macros.

Breakfast Calories Carbs Fat Protein
Tomatoes – Red, ripe, raw, year round average, 1 small whole (2-2/5″ dia) 16 4 0 1
Onions – Raw, 1 tbsp chopped 4 1 0 0
Guerrero – White Corn Tortillas, 3 tortilla 150 30 2 3
Coffee – Brewed, espresso, 3 fluid ounce 2 0 0 0
Oil – Olive, 1 tsp 40 0 5 0
Egg – Medium – Medium Egg, 2 egg 132 0 9 11
344 35 16 15
Lunch
Kerrygold – Pure Irish Grass Fed Butter, 1.5 tbsp (14grams) 150 0 17 0
Starch – Sourdough Bread – Toasted, 3 slices – 61g 360 57 2 12
Optimum Nutrition – Whey Protein, Gold Standard 100%, Double Rich Chocolate, 60.8 g (1 rounded scoop) 226 4 2 48
736 61 21 60
Dinner
Peppers – Sweet, red, raw, 0.25 cup, chopped 10 2 0 0
Thai Kitchen – Coconut Milk (Unsweetened), 1/6 cup 70 2 7 1
Chicken – Breast, meat only, cooked, roasted, 150 g 248 0 5 47
Onions – Raw, 1 tbsp chopped 4 1 0 0
332 5 12 48
Snack 1
Blueberries – Raw, 0.5 cup 41 11 0 1
Fage – Total 0% Non Fat Greek Yogurt (6oz), 8 oz. 133 9 0 24
174 20 0 25
Snack 2
Strawberries – Raw, 100 g 32 8 0 1
Cottage cheese – Lowfat, 2% milkfat, 6 oz 153 6 3 23
185 14 3 24  

 

Totals 1,771 135 52 172  
Calories Carbs Fat Protein
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s