Archives

Diet Talk SSS Week 06

Happy week #6 of our Super STAR Success contest…this week we are going to talk more about DIET!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

p.s.Mini-Challenge- I LOVE IT, I plan to strut around in my bikini this week despite my pms bloat, hee, hee!!

FYI- eats for today- not the best choices
5P-eggs, protein powder, beef jerky
4C- bread, soy milk, Popsicles(2)
3F- olives, dressing, cashews
2C- cucumber, onions
1T- BUBBLE GUM, lol!!
(no workout)
Supps of interest 10g of fish oil and 10g of vitamin C- to help with back inflammation

~~~

HI~ this is just going to be a post that I’ll update throughout the day with my eats- for MY ACCOUNTABILITY

weight- 126
EATS 6/18
Coffee (2 cups) w/ a bit of milk and sugar
Boca burger- plain P
salmon salad w/cabbage PPGF
asparagus G
BIG! bannana – pre workout C
post workout – NO2 wait 30 mins to eat
steak and toffee (thanks to YOU ALL!! and April, lol) PCF
bud light bottle C
Taco Salad (romain, carrots, olives, ranch, taco sauce, taco meat, tish of cz)
PGGF

I’d rate the day as a B+, the beer and the toffee were not exactly the greatest choices, lol! But I kept with in my alloted portions and my food timing was good!

total (buffing)
5P, 3C, 3F, 4G!!

Off to make some TeA! ~ Michelle

Just DIET!~ S6day32

I did it!! I did at least an 11 minute workout EVERY DAY IN MAY- I think I only had to resort to the 11 min version 2-3 times and about 4-5 of those workouts were long hikes in the woods- It’s not like I hit the gym for a crazy intense lifting workout every day…it was a good variety of workouts!!!

I was joking with my hubby last night that after working out for 31days in a row…. I deserve to take every day off in JUNE…BUT that’s just my hormones talking.  Cycle days 23, 24, 25 are the worst…I get feelings, thoughts and emotions that are just retarded during those days each and every month!  That’s why my theme for June is going to be “Just Diet” JUNE.

My focus is going to be on my diet~ it’s what needs the most work and much of what my problem is with consistency and quality of my food choices. I really need to force myself to count my portions this month and stay focused on eating protein, fruits and veggies!!  Due to my “BOOSTING” status I’ve been STARVING the past week…it’s crazy how a switch gets flipped every month after ovulation and I get HUNGRY!! Good to know I have a metabolism!!

Okay…

So here’s a rough outline of my goals for eating during – a boosting day:

on empty- NOXS pills 2 with just water- wait 60 mins to eat
M1: PF -4 eggs over easy
M2: GPFC(fruit)-  a brocolli slaw salad with a small amount of shredded cheese, cashews, sesame seeds, asian dressing and deli turkey and a apple
muliti vitamin, boosting pills, calcium (with mag and zinc), Selenium
WORKOUT- after workout CREATINE= CARB
M3: PC-2 carrots- and a protein shake in water
M4: PPCGGF-  Taco Salad romaine and spinach- with hamburger meat corn chips are a veggie :), with some cheese and real ranch dressing
Treat= candy or popcicle or popcorn
Night time supplements- during boosting I’ll take variuous combinations of items to help me sleep like melatonin, zma, an hgh supplement, calcium

and yes, I do only eat about 4 times a day…I like to eat alot at most sittings vs. eating smaller more spaced out meals

 

JUST DIET JUNE!!

Just do it,

Michelle

P.S. Today is Sizzlin’ in 6; Day 32

OFF!! day for workouts
OR ACTIVE REST- SHOP, WALK, CLEAN ETC…

Rest Works!

REST works! It have to admit that it is needed from time to time….especially when injury is involved.  My back/sciatica is getting better because of rest and my aggressive attention to rest, posture, nutrition and icing.

Yesterday I added 2 new supplements to my intake:

1 a new joint supplement that has vitamin D3 in it!

And I started up on 6 star creatine punch

Plus…I got some more vitamin C…

And I’ve had less pain today than I have in a couple months!! YAY!!  I’ve also been praying.

Do you ever consider praying for God to Bless your workouts?  We typically say a blessing for our food (if you don’t do that…start ASAP!), so why not for our workouts?? I am going to really push into my prayer life because it works!!  I’m gonna pray for you more too!!!

Well, I am off to hit the kitchen and then GO!! It’s a beautiful day here to be outside!

Love ya,

Michelle

p.s. I’m trying hard to post my food

So far…

PPP-egg whites, deli turkey, taco beef
CCC- Cutie orange, Creatine Punch drink, vorn chips
F-olives, a few Cashews, a tish of shredded chesse and asian dresing
GGG-Brocolli Slaw, salsa
T-cream and sugar in coffee

MON nite= LEGS!!

Well…two weeks in a row I made it to the gym on Monday night and did LEGS!!

Here is my workout:
10 min warm up r-bike
Squats
45×10 squats low an slow
45×10 good mornings
95×10 squats low, wide and slow
95×10 good mornings
135×6
155×6
175×4
175×3
135×9 wide low and booty~

Dead lifts
135×10 romanian
155x6conventional
175×4
+135×10 wide romanian

Leg curls
75×10
80×10
90x6x2
70×15 foggy

LIGHT rotary calf- 2 sets, high reps
Leg ups on roman chair 10/3/3

Knee extensions
110×10
150×10
155×10
160×8+120x6toes out

The kids had VBS tonight…so I worked out while they were there

My eats were good again today!!
PPPPPP- Boca, shrimp, chicken, eggs, pea pods, more chicken
CCC- Banana, watermelon, blueberrrys
FFF- Butter, yolks, cashews
GGG-Brussel Sprouts, Ziga, pea pods (raw)
T- cream and sugar in my 2 cups of coffee today

I am workin’ it!!

Have a good night~
Michelle

A little about my eating :)

Happy Monday!
Thanks so much for all your well wishes and prayers. I feel much better today and am READY to Rock this WEEK!!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

back to normal

Well school started back up today, hooray!
So I had a rather normal Wednesday (my Mom’s day out)
Got some much needed work done and was able to have some peace Smiling

I headed to the gym at about 4:40 and did a quick leg workout
I was outta there by 5:30–so short and sweet!

Do you know what the best part about leg day is for me–NO CARDIO!!

here is what I did
5 min r bike
squats
45×15
95×10
135×10
155x6x3
135×10

Rotary calf
270×10
360x10x3

Leg curls (kneeling one leg at a time)
60×10
80x10x4

Knee Extensions
110×10
130×10
150×10
170×10
190×6
130x10x2

Walking lunges
60x15x2

Seated Calves
90x10x3

Abbductors
70x15x2

That was it for eats today I have had a ton of tenderlion–like probably 10-12 oz, 4 eggs, a protien shake, tons of asparagus, salad greens, some cooked carrots, some olives, a couple slices of apple, some cashews and probably some other items I can’t think of now—but going strong on my determination to have protein and greens…still feeling good!!

Are you ready for THURSDAY!!! Let’s kick it again~ I have back and intervals tomorrow.

Night, night,
Michelle

13 days to go!

WOAH! the countdown is on…13 days out 🙂

I am focused and ready to be more relentless than ever. I have tried to lighten my work load so that I can dedicate my thoughts to the preparing for the contest. It is gonna be so fun to get back up on stage!

Here is my workout for today…
Run no intervals…just a basic 3 miler and then 10 min on the r-bike. I worked up a good sweat.
Then to the gym
warm up 7 min on the upright bike
Walking lunges- I did these first today so I wouldn’t skip them and so that I would pre exhaust my butt for the rest of my workout
60x15x4
Squats
45×25
95×12
135x10x3 paried with abduction machine

Abduction
70×20
80x20x3

Smith Lunges
90x10x3
paired with calf raises on leg press
120×15
160×10

Back/butt extensions
no wtx25
25×15

Knee extensions
90×10
120×10
130×10
140×8

Free motion Squats
140×25

Roman chair knee ups 40

The plan for the week looks like this:
LOSE FAT! Target weight for SATURDAY is 126
Target weight for contest is 123-124 dehydrated.

Mon- Evening workout:lift back, shoulders, biceps intervals on upright bike or elliptical
Tues- morning workout Chest TRIS and 10- 15 second sprints outside in front of my house 🙂
Wed- Legs: the mission is to get my but sore…that has been elusive lately.
Thursday- Lift Back, shoulders, biceps, intervals on bike or elliptical
Friday- Chest, Tris and RUN SPRINTS
Saturday- Legs
Sunday off?

As you all can see I did not take the day off today from working out. I didn’t feel like I needed to so I went for it. It is CRUNCH TIME and every last workout counts and every food choice counts.

Here is a sample of kinda what I will eat this week:
Asparagus eggs
stir fry veggies and tuna, cashews w/ some sauce
red meat/ broccoli or salad (spinach& romaine)
herbal tea
protein shake in water (40g)
oatmeal most days for my preworkout meal

So basically lots of protein and lots of veggies 🙂

Let’s all have a relentless week again!!
-Michelle