PLYOMETRICS-- doggin' it
Meal for the day
Bfast
Protein: 2 grilled turkey bacon 100 cal
Fruit:OJ or apple 100 cal
dairy: yogurt 100 cal
Snack: protein bar 140 cal
Lunch tuna salad
Protein:6 oz tuna in water 200 cal
veggies: 2 cups lettuce
snack: 8 alonds 100 cal
condiment: light ranch 50 cal
dairy: yogurt 100 cal
Snack: protein bar 140 cal
Dinner chicken adobo
Protein: 6 oz chicken 200 cal
carb: 1 cup brown rice 200 cal
condiment: sauce 50 cal
After workout
Recovery drink: 24 oz choco milk 500 cal
total cal...
Apr 13, 2010
Apr 7, 2010
Curbing your weekend cravings
Day3 Shoulders and Arms/ ab ripper X
"they're working real hard, I know you are...."-TH
As you go through the P90X program you will experience A LOT of upsets. There's the not losing weight, missing out on workout days, muscle soreness..... and the worse GIVING IN TO YOUR CRAVINGS.... I have experienced this a lot of times. Just when you're about to see some progress, killing your meal plan destroys everything. It's hard, very hard and very frustrating. Many times I conceded and just gave in. Moping and feeling guilty right after and promising myself to be more disciplined next time. But It's a Habit. Weekday you do good. Good food, well balanced diet and a good set of exercise. Then weekend comes which starts with friday night. I stay with a friend on the next town over the weekend to have company. Some friends come over, The feast begins. Fatty foods, high carbs... it's a feast I tell you. How I rationalize this one is I set myself on a starvation mode during the week. I try to cut as much carbs in my diet and stick between 200-300 cal a day. Whole wheat bread is not a happy meal I tell you. I have to force it with it's bland taste in my mouth. Eating wheat bagel with turkey ham for lunch (no mayo) isn't very appetizing for everyone. But it's for my health (Char on that!)... i'm trying to make some sense to this.. So anyway, when weekend comes my friends would prepare a very sumptuous filipino meal. The smell/aroma of the food makes my common sense jump out the window. i would get 1-2-3 servings.. and before I realize it I have eaten 3 plates in one seating. This is how it will turn out when you are not getting enough or not eating right during the week. I have no resolution for this so far... will keep[ on experimenting and researching on this stuff. (FYI: I am talking about my food cycle during the bout 1 of P90X.. will make an effort to make some changes this time)
Meal for the day
Bfast
Protein: 3 grilled turkey bacon 3 egg whites 200 cal
Fruit:banana 100 cal
Snack: 8pcs almonds 100 cal
protein bar 140 cal
Lunch
carb: whole wheat bagel 240 cal
Protein:6 oz lean turkey ham slices 200 cal
dairy:
Snack: protein bar 140 cal
2 cheese stix 200 cal
Dinner Stir-fry turkey with mixed veggies
Protein: 3 oz lean ground turkey 100 cal
Veggies: 2 cups frozen mixed/okra veggies 100 cal
fats: EVOO 50 cal
cravings: 1 Tbsp peanut butter 100 cal
After workout
Recovery drink: 24 oz choco milk 500 cal
total 2170 cal...
"they're working real hard, I know you are...."-TH
As you go through the P90X program you will experience A LOT of upsets. There's the not losing weight, missing out on workout days, muscle soreness..... and the worse GIVING IN TO YOUR CRAVINGS.... I have experienced this a lot of times. Just when you're about to see some progress, killing your meal plan destroys everything. It's hard, very hard and very frustrating. Many times I conceded and just gave in. Moping and feeling guilty right after and promising myself to be more disciplined next time. But It's a Habit. Weekday you do good. Good food, well balanced diet and a good set of exercise. Then weekend comes which starts with friday night. I stay with a friend on the next town over the weekend to have company. Some friends come over, The feast begins. Fatty foods, high carbs... it's a feast I tell you. How I rationalize this one is I set myself on a starvation mode during the week. I try to cut as much carbs in my diet and stick between 200-300 cal a day. Whole wheat bread is not a happy meal I tell you. I have to force it with it's bland taste in my mouth. Eating wheat bagel with turkey ham for lunch (no mayo) isn't very appetizing for everyone. But it's for my health (Char on that!)... i'm trying to make some sense to this.. So anyway, when weekend comes my friends would prepare a very sumptuous filipino meal. The smell/aroma of the food makes my common sense jump out the window. i would get 1-2-3 servings.. and before I realize it I have eaten 3 plates in one seating. This is how it will turn out when you are not getting enough or not eating right during the week. I have no resolution for this so far... will keep[ on experimenting and researching on this stuff. (FYI: I am talking about my food cycle during the bout 1 of P90X.. will make an effort to make some changes this time)
Meal for the day
Bfast
Protein: 3 grilled turkey bacon 3 egg whites 200 cal
Fruit:banana 100 cal
Snack: 8pcs almonds 100 cal
protein bar 140 cal
Lunch
carb: whole wheat bagel 240 cal
Protein:6 oz lean turkey ham slices 200 cal
dairy:
Snack: protein bar 140 cal
2 cheese stix 200 cal
Dinner Stir-fry turkey with mixed veggies
Protein: 3 oz lean ground turkey 100 cal
Veggies: 2 cups frozen mixed/okra veggies 100 cal
fats: EVOO 50 cal
cravings: 1 Tbsp peanut butter 100 cal
After workout
Recovery drink: 24 oz choco milk 500 cal
total 2170 cal...
Apr 6, 2010
Fat shredder level 1 Phase 1
Day 2 Plyometrics- nobody said this was easy-- TH
So this is the meal plan for the next 30 days from yesterday.
In portions:
Protein-5 dairy-2 Fruits-1 Veggies-2 Fats-1 Carbs-1 Snacks-3 Condiments-1
In calories:
Protein-500
Dairy-200
Fruits-100
Veggies-100
Fats-50
Carbs-200
Snacks-900
Condiments-50
total 2100
*why 900 cal for snacks? I'll have to research further.. meanwhile, current info I have is that from the meal plan it is cal deficient when snacks aren't included. Since you are maily burning 600 cal during the P90x workout you'll need to burn carbs for that (e.g protein bar, choco milk, recovery drink, shakeology.. etc)
Meal for the day
Bfast
Protein: 3 grilled turkey bacon 3 egg whites 200 cal
Fruit:banana 100 cal
Snack: 8pcs almonds 100 cal
cheese stix 100 cal
Lunch
carb: whole wheat bagel 240 cal
Protein:6 oz lean turkey ham slices 200 cal
dairy: 2cheese stix 200 cal
Snack: 2protein bar 280 cal
Dinner(Sauteed turkey with cabbage/asparagus)
Protein: 3 oz lean ground turkey 100 cal
Veggies: 4 cups green veggies 100 cal
condiments/fats: EVOO/soy/teriyaki 100 cal
After workout
Recovery drink: 24 oz choco milk 500 cal
total 2220 cal...
So this is the meal plan for the next 30 days from yesterday.
In portions:
Protein-5 dairy-2 Fruits-1 Veggies-2 Fats-1 Carbs-1 Snacks-3 Condiments-1
In calories:
Protein-500
Dairy-200
Fruits-100
Veggies-100
Fats-50
Carbs-200
Snacks-900
Condiments-50
total 2100
*why 900 cal for snacks? I'll have to research further.. meanwhile, current info I have is that from the meal plan it is cal deficient when snacks aren't included. Since you are maily burning 600 cal during the P90x workout you'll need to burn carbs for that (e.g protein bar, choco milk, recovery drink, shakeology.. etc)
Meal for the day
Bfast
Protein: 3 grilled turkey bacon 3 egg whites 200 cal
Fruit:banana 100 cal
Snack: 8pcs almonds 100 cal
cheese stix 100 cal
Lunch
carb: whole wheat bagel 240 cal
Protein:6 oz lean turkey ham slices 200 cal
dairy: 2cheese stix 200 cal
Snack: 2protein bar 280 cal
Dinner(Sauteed turkey with cabbage/asparagus)
Protein: 3 oz lean ground turkey 100 cal
Veggies: 4 cups green veggies 100 cal
condiments/fats: EVOO/soy/teriyaki 100 cal
After workout
Recovery drink: 24 oz choco milk 500 cal
total 2220 cal...
Apr 5, 2010
P90X-II: Back to Basics
Rd2 Week1 Day1 Chest & Back/ Ab ripper X
Starting weight: 148 lbs
Calories required per day: 2376
After a 3 week hiatus I'm back to doing my P90X. And man was it hard... I thought I was about to die, my last ounce of breathe was poured all over after the abs ex... But it was all worth it.. I'm proud of myself to stick to it till the end.
New diet.. *_* I know.. I know... I always wanna try something new.. well the thing is this time it's actually a P90X diet that I'm following by the fit club network.. Did my grocery shopping yesterday choosing only the foods that are recommended.. funny thing was I didn't realize I can only eat one fruit a day.. Orange juice btw is considered as fruit.. since I drink OJ during breakfast.. this automatically trashes my banana and apple (newly bought).. darn.. but it's all good. will feed it to the rabbit.. I was actually talking to my Beach body coach Dave Ward about this and he is being supportive... also he advised me on using real sugar as opposed to sweet n' low.. there goes another two boxes unused... one advise I couldn't be accountable for is coffee..down to a cup a day?. noooo sir! I drink 4 cups of freshly brewed coffee.. I may downsize to 3(still thinkin' about it).. but that's it...
Since I am now a bona fide member of the beachbody I'm more inspired to work out and give it my all.
Meal for the day
Bfast
Protein: 3 grilled turkey bacon 3 egg whites 200 cal
Fruit:6 oz OJ 100 cal
Snack: 7pcs almonds 100 cal
Lunch
carb: whole wheat bagel 240 cal
Protein:6 oz lean turkey ham slices 200 cal
dairy: cheese stix 100 cal
Snack: protein bar 140 cal
cheese stix 100 cal
Dinner(Sauteed turkey with bokchoy)
Protein: 3 oz lean ground turkey 100 cal
Veggies: 4 cups green bokchoy 100 cal
condiments/fats: EVOO/soy/teriyaki 100 cal
After workout
Recovery drink: 24 oz choco milk 500 cal
snack protein bar 140 cal
total 2120 cal...
(I need at least 2100 cal/day)
Starting weight: 148 lbs
Calories required per day: 2376
After a 3 week hiatus I'm back to doing my P90X. And man was it hard... I thought I was about to die, my last ounce of breathe was poured all over after the abs ex... But it was all worth it.. I'm proud of myself to stick to it till the end.
New diet.. *_* I know.. I know... I always wanna try something new.. well the thing is this time it's actually a P90X diet that I'm following by the fit club network.. Did my grocery shopping yesterday choosing only the foods that are recommended.. funny thing was I didn't realize I can only eat one fruit a day.. Orange juice btw is considered as fruit.. since I drink OJ during breakfast.. this automatically trashes my banana and apple (newly bought).. darn.. but it's all good. will feed it to the rabbit.. I was actually talking to my Beach body coach Dave Ward about this and he is being supportive... also he advised me on using real sugar as opposed to sweet n' low.. there goes another two boxes unused... one advise I couldn't be accountable for is coffee..down to a cup a day?. noooo sir! I drink 4 cups of freshly brewed coffee.. I may downsize to 3(still thinkin' about it).. but that's it...
Since I am now a bona fide member of the beachbody I'm more inspired to work out and give it my all.
Meal for the day
Bfast
Protein: 3 grilled turkey bacon 3 egg whites 200 cal
Fruit:6 oz OJ 100 cal
Snack: 7pcs almonds 100 cal
Lunch
carb: whole wheat bagel 240 cal
Protein:6 oz lean turkey ham slices 200 cal
dairy: cheese stix 100 cal
Snack: protein bar 140 cal
cheese stix 100 cal
Dinner(Sauteed turkey with bokchoy)
Protein: 3 oz lean ground turkey 100 cal
Veggies: 4 cups green bokchoy 100 cal
condiments/fats: EVOO/soy/teriyaki 100 cal
After workout
Recovery drink: 24 oz choco milk 500 cal
snack protein bar 140 cal
total 2120 cal...
(I need at least 2100 cal/day)
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