One of the things I realized the other day was how calories can get out of hand very quickly. Sometimes it's denial, sometimes it's just wishful thinking. But if you do not keep a "running total" of your calories you might be bummed at the end of the day. That's how I felt a couple of days ago.
So I started adding up my calories after lunch. Boy, is this helpful. It can be a bad thing or it can be good! Today I chose to eat ice cream after lunch so my calories added up to 1350 at 2:30. Man, was I bummed. That left only 150 cal. for the rest of the day. If I didn't know that, guaranteed I would of eaten more than 150 cal. 150 cal. isn't much for dinner!
AM weight 130.0
8:00 Bikram yoga, weight after yoga 10am 129.0
4:30 3 mile walk
Todays menu
5-8:00am coffee w/ cream 100 cal.
11:00 apple w/ PNB 200 cal.
1:00 misc. 100 cal. ( a few bites of Thaksgiving leftovers )
1:30 turkey and veg soup w/ 1 1/2 c. leftover pasta 600 cal.
2:30 ice cream 350 cal.
5:30 broccoli salad w/ low cal dressing130 cal. ( raw broccoli, red cabbage and carrot w/ 1 tbl. dried cranberries and 2 tbl. low cal. dressing)
7:30 ginger tea w/ honey 20 cal.
Total calories 1500
I estimated the calories in my soup high because I made it with a couple of leftover turkey wings and a leg. I didn't actually measure the meat. While I was eating it I couldn't believe how much meat was in it, I had to guess about 6 oz. That's about 2 oz. more than I would of put in it had I measured ( 100 extra cal. ).
I know I'll be doing a 30 min. KB workout tomorrow. I don't know if it will be before yoga or after. I wasn't happy with Saturdays WO so I want to do more with the 36lb.
Today was a good day.
Sunday, November 26, 2006
Saturday, November 25, 2006
Swinging Saturday
Felt good and strong before I started my workout, but as soon as I picked up the 36lb. I knew it was going to be hard. I had to combine alot of 2 hand swings with the one hand swings because my grip wasn't strong. Especially since the handle is bigger on the 36lb.
8:30 KB
Warm-up
40 2hand swings 26lb. 1 min. on 1 min. off x 3 sets
10 1hand swings L, 10 R, 10 L, 10 R 1 min. on, 1 min. off x 3 sets
Total time =12 min.
10 2 hand swing, 20 transfers, 10 2 hand swing 1 min. on 1 min. off
10 2 hand swing, 40 1 swing/ 1 transfer, 20 transfers 1 min 45 sec. on 45 sec. off
10 2 hand swing, 20 transfers, 10 2hand swing 1 min. on 1 min. off
10 1 hand swing L, 10 R, 10 L, 10 R 1 min. on 1 min. off
I did these four sets in this order 4 times w/ 36lb.
Total time for these four sets 8 min. 30 secs. x 4 = 34 min.
I repeated the last four sets w/ 26lb. in the same order for an additional 8 min 30 secs.
Total WO time 54 min. 30 secs. Total reps 1090 approx.
This pretty much wiped me out. I usually go for a walk later, but I was too tired. I didn't realize until this evening that it's been quite a while since I've done most of my swings w/ 36lb.
Todays menu
5-8am coffee w/ cream 85 cal.
8:00 coffee w/ cocoa and cream 100 cal.
11:30 lg. apple 150 cal.
12:30 turkey w/ gravy 250 cal., stuffing / greens 350 cal.
4:00 prunes 200 cal.
4:30 tea w/ 1/2t. honey 10 cal.
5:45 yogurt shake w/ 1 c. blueberries and 2 tbl. fiber 330 cal.
Total calories 1475
I had to have more stuffing! So I had it for lunch and ate plenty of greens along with it. And I made sure to drink alot of water today.
I made a yogurt shake for dinner by using 1 cup vanilla yogurt (Brown Cow full fat), 1 cup frozen blueberries, 2 tbl. psyillium fiber, 1 c. water,and 1 c. ice. I like to use a blender to really crush the ice and whip alot of air into it. This makes about a 3 1/2 cup smoothie.
When I first started my diet I had one of these almost everyday for 3 reasons. It was easy so I didn't have to think about it . It gave me extra fiber to ensure good elimination. And it provided the volume of food I needed ( it made me feel full).
I used to buy a smoothie at Jamba Juice until I realized I could make a better and cheaper version myself. I can vary the fat content of my yogurt (nonfat, lowfat, full fat) , the fruit and the size. Do start with vanilla flavored yogurt though, or it will not be sweet enough. Bananas are a NO-NO.
I found myself wishing I had had an extra piece pie on Thursday. I need to stay away from the Indian bakery and keep buying ice cream flavors I don't like for the rest of the family. Does it ever get easy? I don't know.
But today was a good day.
8:30 KB
Warm-up
40 2hand swings 26lb. 1 min. on 1 min. off x 3 sets
10 1hand swings L, 10 R, 10 L, 10 R 1 min. on, 1 min. off x 3 sets
Total time =12 min.
10 2 hand swing, 20 transfers, 10 2 hand swing 1 min. on 1 min. off
10 2 hand swing, 40 1 swing/ 1 transfer, 20 transfers 1 min 45 sec. on 45 sec. off
10 2 hand swing, 20 transfers, 10 2hand swing 1 min. on 1 min. off
10 1 hand swing L, 10 R, 10 L, 10 R 1 min. on 1 min. off
I did these four sets in this order 4 times w/ 36lb.
Total time for these four sets 8 min. 30 secs. x 4 = 34 min.
I repeated the last four sets w/ 26lb. in the same order for an additional 8 min 30 secs.
Total WO time 54 min. 30 secs. Total reps 1090 approx.
This pretty much wiped me out. I usually go for a walk later, but I was too tired. I didn't realize until this evening that it's been quite a while since I've done most of my swings w/ 36lb.
Todays menu
5-8am coffee w/ cream 85 cal.
8:00 coffee w/ cocoa and cream 100 cal.
11:30 lg. apple 150 cal.
12:30 turkey w/ gravy 250 cal., stuffing / greens 350 cal.
4:00 prunes 200 cal.
4:30 tea w/ 1/2t. honey 10 cal.
5:45 yogurt shake w/ 1 c. blueberries and 2 tbl. fiber 330 cal.
Total calories 1475
I had to have more stuffing! So I had it for lunch and ate plenty of greens along with it. And I made sure to drink alot of water today.
I made a yogurt shake for dinner by using 1 cup vanilla yogurt (Brown Cow full fat), 1 cup frozen blueberries, 2 tbl. psyillium fiber, 1 c. water,and 1 c. ice. I like to use a blender to really crush the ice and whip alot of air into it. This makes about a 3 1/2 cup smoothie.
When I first started my diet I had one of these almost everyday for 3 reasons. It was easy so I didn't have to think about it . It gave me extra fiber to ensure good elimination. And it provided the volume of food I needed ( it made me feel full).
I used to buy a smoothie at Jamba Juice until I realized I could make a better and cheaper version myself. I can vary the fat content of my yogurt (nonfat, lowfat, full fat) , the fruit and the size. Do start with vanilla flavored yogurt though, or it will not be sweet enough. Bananas are a NO-NO.
I found myself wishing I had had an extra piece pie on Thursday. I need to stay away from the Indian bakery and keep buying ice cream flavors I don't like for the rest of the family. Does it ever get easy? I don't know.
But today was a good day.
Friday Aftermath
Woke up friday morning and weighed myself, 129.2. Yesterday my weight was 127.8. No big deal I figured I would have a low calorie day and be back to normal on Sat. Wrong! Sat. morning 131.0!!!
Trying not to feel a little depressed. I was actually going to postpone my swing workout today until tomorrow. Today I had planned heavy swings (36lb.) and because I had a low calorie day yesterday I thought it would be a good idea to eat more today for the WO tomorrow.
I'll be doing some heavy swings today! My energy is good, my motivation even better. I know things will even out by the end if the weekend. I didn't drink enough water yesterday and I probably should of had a shake w/psyillium.
7:15 Bikram yoga
3:30 1 hour walk
Friday menu
5-9am coffee w/cream 85 cal.
11:30 lg. apple 100 cal.
12:30 veg soup w/ 5oz. turkey, 1/4c. brown rice, 1/4c. lentil 400 cal.
2:30 chocolate sucker 70 cal.
5:00 lg. apple 150 cal.
6:00 piece of fudge and 7 jelly beans 320 cal.
Total cal. 1125
Wow that candy really messed me up! That's what happens when you don't keep a running total during the day. I didn't add it up until just now. Part of living in denial. I ran into the candy and just reacted by putting it in my mouth. I did spend seconds justifying it by thinking " it's just a bite".
I need to talk with Mark today about how my pre-workout food intake affects my training and fat loss. There's still alot to learn. Thank God I live with an expert! I mean the expert, I stand corrected (by Mark!)!
Today will be a good day
Trying not to feel a little depressed. I was actually going to postpone my swing workout today until tomorrow. Today I had planned heavy swings (36lb.) and because I had a low calorie day yesterday I thought it would be a good idea to eat more today for the WO tomorrow.
I'll be doing some heavy swings today! My energy is good, my motivation even better. I know things will even out by the end if the weekend. I didn't drink enough water yesterday and I probably should of had a shake w/psyillium.
7:15 Bikram yoga
3:30 1 hour walk
Friday menu
5-9am coffee w/cream 85 cal.
11:30 lg. apple 100 cal.
12:30 veg soup w/ 5oz. turkey, 1/4c. brown rice, 1/4c. lentil 400 cal.
2:30 chocolate sucker 70 cal.
5:00 lg. apple 150 cal.
6:00 piece of fudge and 7 jelly beans 320 cal.
Total cal. 1125
Wow that candy really messed me up! That's what happens when you don't keep a running total during the day. I didn't add it up until just now. Part of living in denial. I ran into the candy and just reacted by putting it in my mouth. I did spend seconds justifying it by thinking " it's just a bite".
I need to talk with Mark today about how my pre-workout food intake affects my training and fat loss. There's still alot to learn. Thank God I live with an expert! I mean the expert, I stand corrected (by Mark!)!
Today will be a good day
Friday, November 24, 2006
Thanksgiving Day
I remember when we owned a gym, and if Mark's work out day was on a major holiday we were open! Even on Christmas! Thursday is my clean/press day and as long as it stays that way I'll be training on Turkey Day.
10:30 KB
Warm-up 40 2 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.
20 L, 20 R 1 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.
1 swing, 13 clean/press L 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
40 2 hand swing w/36lb. 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
1 swing. 13 clean/press L 1 min. on 1 min. off
40 2 hand swing w/36lb 1 min. on 1 min. off
Repeat these 6 sets x 3, 12 min. x 3 = 36 min. total
bottoms up swings 10 L, 10 R, 10 L, 10 R, 2min. on 1 min off x 2 sets
Total 6 min.
Total WO time 62 min. total reps. approx. 804
I knew I wanted to do 1 min. sets, since I had been doing 2-3 min. sets last week. Yesterdays 3 min. sets really worked me, I especially noticed it on my grip today.
I wanted to make them hard. So I did 1 min. sets all on one side first then the other side. I always use the 26lb. unless noted otherwise.
Thanksgiving Menu
Let's just say it's all a delicious blur! I started with dessert first! We have a very casual get together, so when I arrived a friends house and noticed they had already sliced into the cheesecake I followed their lead. And of course I went for the carbs!
coffee
cheesecake
peach cobbler
corn bread
ham
turkey
yams
potatos w/ gravy
greens
stuffing
more yams ( my friends dad makes THE best yams! )
berry pie
coffee
a couple more bites of stuffing
Started eating at 2:00 I couldn't eat anymore at around 4:30. Had to take a nap before driving home. It was my intention to take a walk around 6:00 but I was so full and so tired I just went to bed.
Today was a great day.
10:30 KB
Warm-up 40 2 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.
20 L, 20 R 1 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.
1 swing, 13 clean/press L 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
40 2 hand swing w/36lb. 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
1 swing. 13 clean/press L 1 min. on 1 min. off
40 2 hand swing w/36lb 1 min. on 1 min. off
Repeat these 6 sets x 3, 12 min. x 3 = 36 min. total
bottoms up swings 10 L, 10 R, 10 L, 10 R, 2min. on 1 min off x 2 sets
Total 6 min.
Total WO time 62 min. total reps. approx. 804
I knew I wanted to do 1 min. sets, since I had been doing 2-3 min. sets last week. Yesterdays 3 min. sets really worked me, I especially noticed it on my grip today.
I wanted to make them hard. So I did 1 min. sets all on one side first then the other side. I always use the 26lb. unless noted otherwise.
Thanksgiving Menu
Let's just say it's all a delicious blur! I started with dessert first! We have a very casual get together, so when I arrived a friends house and noticed they had already sliced into the cheesecake I followed their lead. And of course I went for the carbs!
coffee
cheesecake
peach cobbler
corn bread
ham
turkey
yams
potatos w/ gravy
greens
stuffing
more yams ( my friends dad makes THE best yams! )
berry pie
coffee
a couple more bites of stuffing
Started eating at 2:00 I couldn't eat anymore at around 4:30. Had to take a nap before driving home. It was my intention to take a walk around 6:00 but I was so full and so tired I just went to bed.
Today was a great day.
Thursday, November 23, 2006
Turkey and Kettlebells
Wednesday I roasted 2 turkeys to take to a friends house on Thanksgiving. So I was stuck at home basting every 30 minutes. I decided to bang out a 30 min KB workout in between. Here's my WO:
5:30 Bikram yoga
11:00 KB
Warm-up w/ 4 sets 40 2 hand swing 1min. on 1 min. off
Total 8 min.
10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers,
10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers.
This set of 120 swings took me 3 min. on w/ 1 min. rest x 6 sets
Total 24 min.
Total WO 32 min. 880 reps
5:30 fast 35 min. walk
Wednesday Menu
AM weight 128.8
5-9:00am coffee w/cream 85 cal.
9:30 coffee drink w/cocoa and cream 115 cal.
12:30 roasted turkey wing w/skin 350 cal.
2:45 huge bowl of turkey soup w/ kale and 1 1/2 c. leftover pasta 550 cal.
4:30 sweets 250 cal.
8:30 chocolate sucker 70 cal.
Total calories 1420
I started eating turkey as I was carving them for the next day. Who can resist that juicy crunchy skin?
I was so hungry by 2:30 that I made a bowl of soup so big it filled me up for pretty much the rest of the day. I had added alot of leftover pasta that had a onion, yellow pepper and sausage sauce.
The 250 cal. of sweets pretty mich killed my appetite until 8:30 that night. At that point it was too late to eat, but I needed to put something in my mouth!
Looking forward to eating up today.
5:30 Bikram yoga
11:00 KB
Warm-up w/ 4 sets 40 2 hand swing 1min. on 1 min. off
Total 8 min.
10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers,
10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers.
This set of 120 swings took me 3 min. on w/ 1 min. rest x 6 sets
Total 24 min.
Total WO 32 min. 880 reps
5:30 fast 35 min. walk
Wednesday Menu
AM weight 128.8
5-9:00am coffee w/cream 85 cal.
9:30 coffee drink w/cocoa and cream 115 cal.
12:30 roasted turkey wing w/skin 350 cal.
2:45 huge bowl of turkey soup w/ kale and 1 1/2 c. leftover pasta 550 cal.
4:30 sweets 250 cal.
8:30 chocolate sucker 70 cal.
Total calories 1420
I started eating turkey as I was carving them for the next day. Who can resist that juicy crunchy skin?
I was so hungry by 2:30 that I made a bowl of soup so big it filled me up for pretty much the rest of the day. I had added alot of leftover pasta that had a onion, yellow pepper and sausage sauce.
The 250 cal. of sweets pretty mich killed my appetite until 8:30 that night. At that point it was too late to eat, but I needed to put something in my mouth!
Looking forward to eating up today.
Wednesday, November 22, 2006
Calorie Dense Food
I had to work on Tues. from 9am - 8pm, so I made sure to wake up early and organize my food for the day.
I had already packed my soup the day before and I knew I needed a salad too. Since I almost always have an apple for a snack, I decided to include it in my salad. It took about 10 min. to dice 1 apple, dice 1 stalk celery, shred a wedge of green cabbage, dice 3 0z. turkey meat add 1 tbl. dried cranberries, then mix 3 tbl. yogurt w/ 1 tbl. mayo for the dressing.
As I started to add up my calories ( coffee/cream, salad, soup, yam ), I could't believe how low they were. After all my I added a yam and my soup was at least 4 cups in volume, the same with the salad. At this point it only added up to 1075 cal.
Since my weight was back to normal (129.0) I didn't need a low calorie day. So I had to think of MORE food to eat. I added a coffee drink w/ chocolate and my favorite snack theses days, prunes w/ peanut butter.
Even after almost 2 years of dieting it still surprises me just how calorie dense crappy food is! I suppose if I could only eat 1 reg. size candy bar or 1 donut, or 1 serving of ice cream ( 1/2 c. ), or 1 taco, etc., it won't be so bad. But who can do that? I can't! That's what got me into trouble in the first place.
If you eat 2 servings of any of those things you've already eaten 1/3 of your calories for the day. Just think if you eat 3 or 4? How many pieces of Halloween candy did you eat? The day before, the day of, the days after Halloween?
I realized last week that I didn't want to sacrifice healthy calories for crappy calories. It never occured to me how much more good food I could eat by getting more serious about cutting out the crap.
No work- outs.
Tuesday Menu
5-8:00 am coffee w/ cream 80 cal.
9:00 coffee w/ 2tbl. hot cocoa mix (Ghirardelli), 1 tbl. cream 115 cal.
11:00 small yam, microwaved (4oz.) 100cal.
12:15 apple coleslaw w/ turkey 470 cal.
4:30 3 prunes w/ PNB 175 cal.
6: 15 turkey and kale soup w/ 1/2 c. rice, 1/2 c. lentils and 2 tbl. parmesan 425 cal.
Misc. 25 cal.
Total calories1385 Still not enough!
Tuesday was a good day!
I had already packed my soup the day before and I knew I needed a salad too. Since I almost always have an apple for a snack, I decided to include it in my salad. It took about 10 min. to dice 1 apple, dice 1 stalk celery, shred a wedge of green cabbage, dice 3 0z. turkey meat add 1 tbl. dried cranberries, then mix 3 tbl. yogurt w/ 1 tbl. mayo for the dressing.
As I started to add up my calories ( coffee/cream, salad, soup, yam ), I could't believe how low they were. After all my I added a yam and my soup was at least 4 cups in volume, the same with the salad. At this point it only added up to 1075 cal.
Since my weight was back to normal (129.0) I didn't need a low calorie day. So I had to think of MORE food to eat. I added a coffee drink w/ chocolate and my favorite snack theses days, prunes w/ peanut butter.
Even after almost 2 years of dieting it still surprises me just how calorie dense crappy food is! I suppose if I could only eat 1 reg. size candy bar or 1 donut, or 1 serving of ice cream ( 1/2 c. ), or 1 taco, etc., it won't be so bad. But who can do that? I can't! That's what got me into trouble in the first place.
If you eat 2 servings of any of those things you've already eaten 1/3 of your calories for the day. Just think if you eat 3 or 4? How many pieces of Halloween candy did you eat? The day before, the day of, the days after Halloween?
I realized last week that I didn't want to sacrifice healthy calories for crappy calories. It never occured to me how much more good food I could eat by getting more serious about cutting out the crap.
No work- outs.
Tuesday Menu
5-8:00 am coffee w/ cream 80 cal.
9:00 coffee w/ 2tbl. hot cocoa mix (Ghirardelli), 1 tbl. cream 115 cal.
11:00 small yam, microwaved (4oz.) 100cal.
12:15 apple coleslaw w/ turkey 470 cal.
4:30 3 prunes w/ PNB 175 cal.
6: 15 turkey and kale soup w/ 1/2 c. rice, 1/2 c. lentils and 2 tbl. parmesan 425 cal.
Misc. 25 cal.
Total calories1385 Still not enough!
Tuesday was a good day!
Monday, November 20, 2006
Snatch build-up
I could chose to snatch on Monday or Tuesday depending on how my body feels. My back was tight today, still feeling effects of a long day sitting last week. But I have to work tomorrow, and I never miss a KB work out, so I had to train today.
It was important to keep good form and build up to snatching. I like combinations that lead with a swing going into a snatch because it sets up a groove. Here's my WO:
5:30 am Bikram yoga
10:00 Snatch cominations
Warm-up 40 2 hand swings 1 min. on 1 min. off x 5 sets
Total 10 min.
20 L 1 hand swing, 20 R 1 hand swing, 1 min. on 1 min. off x 3 sets
Total 6 min.
12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
12 snatch L, 12 snatch R 1 min. on 1 min. off
I alternated these 2 sets 3x for a total time of 15 min.
24 snatch L, 24 snatch R, x 1 set 2 min. on 1 min. off
Then I repeated the previous 2 sets except in opposite order starting with:
12 snatch L, 12 snatch R 1min. on 1 min. off
12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
Alternating these 2 sets 3x for a total time of 15 min.
6, 1 swing, 1 snatch, 1 trans. L, 6, 1 swing, 1 snatch, 1 trans. R 1min. on 1 min. off x 3 sets
total 6 min.
Total WO time 55min. Total reps 1012
Am weight 131.0
After weighing 129.0 yesterday I weighed heavy this morning, and I knew that was going to happen, but I didn't trip. Because of my food journal I knew what I had done wrong. Hard boiled eggs never digest easily especially when I don't eat veggies with them ( salad ). And I should of eaten the pasta for lunch instead of at the end of the day.
I weighed myself again at 11:30 after my WO and shower and weighed 130.0. I should be back to normal tomorrow.
Todays menu
5:00- 9am coffee w/cream 75 cal.
9:30 pre- workout sweets 350 cal.
12:30 veg soup w/ chicken and 1 c. leftover pasta 400 cal.
2:00 coffee w/ 1 tbl. chocolate syrup and cream 75 cal.
3:30 apple-cabbage salad w yogurt dressing and 1 tbl. dried cranberries 200 cal.
5:30 turkey soup w/ kale, 1/2 c. brown rice and 1/2 c. lentils 365 cal.
Misc. 60 cal.
Total calories 1525
I found a pkg. of ready-to-eat lentils at Trader Joes and decided to try them. The brown rice also came from TJ's frozen section.
I made some turkey stock today for my stuffing on Thursday, so I knew I would be having turkey soup for dinner. I brought the stock to a boil ( 3 cups ) and added 2 boned turkey thighs and cooked them for 30 min. on low. While those were cooking I microwaved the rice and lentils. I separated the kale leaves from the stems and chopped the stems. When the turkey thighs were done I removed them from the stock and added the chopped kale stems. I cooked them for 5 min. then added the leaves ( rough chop ) and continued to cook another 5 min. Always important to season well with S&P.
I poured the stock and kale over the rice and lentils and shredded 4 oz. of turkey meat into the soup. This made 2 serving. One for dinner tonight and one for dinner tomorrow. I'll add a couple of tbls. of parmesan cheese tomorrow.
Today was a good day.
It was important to keep good form and build up to snatching. I like combinations that lead with a swing going into a snatch because it sets up a groove. Here's my WO:
5:30 am Bikram yoga
10:00 Snatch cominations
Warm-up 40 2 hand swings 1 min. on 1 min. off x 5 sets
Total 10 min.
20 L 1 hand swing, 20 R 1 hand swing, 1 min. on 1 min. off x 3 sets
Total 6 min.
12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
12 snatch L, 12 snatch R 1 min. on 1 min. off
I alternated these 2 sets 3x for a total time of 15 min.
24 snatch L, 24 snatch R, x 1 set 2 min. on 1 min. off
Then I repeated the previous 2 sets except in opposite order starting with:
12 snatch L, 12 snatch R 1min. on 1 min. off
12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
Alternating these 2 sets 3x for a total time of 15 min.
6, 1 swing, 1 snatch, 1 trans. L, 6, 1 swing, 1 snatch, 1 trans. R 1min. on 1 min. off x 3 sets
total 6 min.
Total WO time 55min. Total reps 1012
Am weight 131.0
After weighing 129.0 yesterday I weighed heavy this morning, and I knew that was going to happen, but I didn't trip. Because of my food journal I knew what I had done wrong. Hard boiled eggs never digest easily especially when I don't eat veggies with them ( salad ). And I should of eaten the pasta for lunch instead of at the end of the day.
I weighed myself again at 11:30 after my WO and shower and weighed 130.0. I should be back to normal tomorrow.
Todays menu
5:00- 9am coffee w/cream 75 cal.
9:30 pre- workout sweets 350 cal.
12:30 veg soup w/ chicken and 1 c. leftover pasta 400 cal.
2:00 coffee w/ 1 tbl. chocolate syrup and cream 75 cal.
3:30 apple-cabbage salad w yogurt dressing and 1 tbl. dried cranberries 200 cal.
5:30 turkey soup w/ kale, 1/2 c. brown rice and 1/2 c. lentils 365 cal.
Misc. 60 cal.
Total calories 1525
I found a pkg. of ready-to-eat lentils at Trader Joes and decided to try them. The brown rice also came from TJ's frozen section.
I made some turkey stock today for my stuffing on Thursday, so I knew I would be having turkey soup for dinner. I brought the stock to a boil ( 3 cups ) and added 2 boned turkey thighs and cooked them for 30 min. on low. While those were cooking I microwaved the rice and lentils. I separated the kale leaves from the stems and chopped the stems. When the turkey thighs were done I removed them from the stock and added the chopped kale stems. I cooked them for 5 min. then added the leaves ( rough chop ) and continued to cook another 5 min. Always important to season well with S&P.
I poured the stock and kale over the rice and lentils and shredded 4 oz. of turkey meat into the soup. This made 2 serving. One for dinner tonight and one for dinner tomorrow. I'll add a couple of tbls. of parmesan cheese tomorrow.
Today was a good day.
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