Tuesday, May 5, 2009

Workout and daily food intake for Monday....May 4th....

Sorry I didn't get this posted earlier today..Work once again had me blocked from Blogger...I hate that!
Anyway...here is one of my new adopted motto's...and I can vouch for it...since I started eating healthier and working out, I feel like a new person and their is no diet pill or medicine that can do for you what movement can......

"Movement is medicine for changing a person’s physical, emotional, and mental state.”

So on a typical day, this is my diet....(actually what I did eat on Monday)

FOOD JOURNAL FOR MONDAY MAY 4TH:

BREAKFAST:

ONE PKG INSTANT OATMEAL 140 CALORIES

ONE CUP BLACKBERRIES 62 CALORIES

½ CONTAINER YOPLAIT LITE YOGURT 50 CALORIES

2 CUPS OF COFFEE WITH TRUVIA AND ½ TSP OF CARNATION CINNAMON CREAMER 40 CALORIES

MID MORNING SNACK:

MEDITERRANEAN BLEND SNACK MIX

(RAISINS, WALNUTS, FIGS, APRICOTS, ALMONDS PISTACHIOS, CHERRIES, BLUEBERRIES AND HAZELNUTS)

¼ CUP 140 CALORIES

LUNCH:

MCDONALDS GRILLED CHICKEN SOUTH WEST SALAD 320 CALORIES

NEWMANS LIGHT ITALIAN DRESSING, ONE PACKAGE 60 CALORIES

AFTERNOON SNACK;

ZONE PERFECT DARK CHOCOLATE NUTRITION BAR (FOR A PREWORKOUT PROTIEN PICK ME UP) 190 CALORIES

½ AROUND 2:30

THE OTHER ½ AROUND 4:30

ONE SUGAR FREE RED BULL, ON THE WAY TO WORK OUT 10 CALORIES

DINNER

ONE CHARGRILLED AND FRUIT SALAD WITH LIGHT ITALIAN DRESSING

280 CALORIES

TOTAL OF SIX 16 OZ BOTTLES OF WATER

BEFORE BED:

5 HONEY BAKED PRETZEL TWISTS 50 CALORIES

ONE CUP OF GREEN TEA FLAVORED WITH TRUVIA AND SPLASH OF 2 % MILK 10 CALORIES

TOTAL CALORIES FOR THE DAY: 1352










MONDAY EVENING WORK OUT- 5:15 PM TO 7:30 PM

TREADMILL

35 minutes

Intervals

2 minutes walked .10

Then ran 1.25 miles at 6.5 miles per hour

Walked .15 at 4.0/4.0 grade

Ran .65 at 6.5 miles per hour

Walked .15 at 4.0/4.5 grade

Ran .60 at 7.0 miles per hour/3.0 grade

Walked .10 at 3.8 miles per hour/4.0 grade

Ran .25 at 7.5 miles per hour, 1.0 grade

Walked .10 miles 3.5 grade

Ran .25 at 7.0 miles per hour 1.0 grade

Walked .15 (cool down)

Total run 3.0 miles

Walked .75 miles Calories Burned: 410



Abdominal Crunch:

3 sets of 12 50 lbs





Hyper Extension crunches:

3 sets of 12




Low Back Extension:

3 sets of 12 50 lbs






Regular crunches:

3 sets of 12




Arm Curl Machine:

3 sets of 12 30 lbs




Arm Extension Machine:

3 sets of 12 30 lbs



Low Row Machine

3 sets of 12 45 lbs



Seated Dip

3 sets of 12 30 lbs






Ellipetical

10 minutes

Cross Train Reverse

2 min Level 5

4 min Level 7

4 min Level 5

Calories burned: 131




More ab work:

Crunches

3 sets of 12



Hanging dip crunches

3 sets of 12





More cardio

The Wave Machine


15 minutes

Level 25

Calories burned: 320


Incline Chest Press:

3 sets of 12

30 lbs





Chest Press:

3 sets of 12

30 lbs



Lateral Raise:

3 sets of 12

30 lbs




Lat Pull Down:

3 sets of 12

45 lbs



Shoulder Press

3 sets of 12

30 lbs





Rear Deltoid

3 sets of 12

30 lbs



Pectoral Fly

3 sets of 12

30 lbs

(Same picture as above, but sitting backwards)


Well, that’s it…my 2 ½ hour workout…..which was cardio/abs/upper body/arms……total calories burned, not including resistance training/ab work: 861

I took tonight off....still watching what I eat...

Tomorrow, back to the gym, for same intensity of cardio and I will be working abs again and legs.

If you have any questions...don't hesitate to leave me a comment and I will be happy to answer what I can...

Later..

5 comments:

Sicilian said...

Wow. . . . . I thought I was intense. . . . You go girl. . . . your work out would whoop any man.
Ciao

Ann(ie) said...

wow. I need you as a trainer post pregnancy!!!!

Flat Coke and Flies said...

I'm worn out!!!

i beati said...

You are hyed girl and lookin good.. Who's going to win DWTS. can you make a prediction?I like gilles.

waiter said...

Thanks for the great info. Keep it coming.