pammiejoe6

Dosages:

first dose at 11 am w/ breakfast + 2 fish oil + 1 multivitamin

second dose at 3 pm w/ lunch + 2 fish oil

third dose at 7:40pm w/ dinner + 2 fish oil

Todays workout:
HIIT cardio

5 cycles of 2 minutes ON ( running at a 7 or 8 intensity ( out of 10)) alternated with 5 cycles of 2 minutes OFF ( walking at a fast pace (4 or 5 intensity))


Food was right on track today!

here's my menu for Day 19:

meal 1:
5 oz chicken breast + 1 c. broccoli + 1 oz cheese + 1 sesamin + 2 fish oil + 1 multivitamin

meal 2:
can of water packed tuna + 1 Tbs. mayo + 1 c. lettuce + 1/2 small tomatoe + 2 Tbs Ken's lite olive oil vinagrette + 2 fish oil + 1 sesamin + 2 c. hot tea + 6 sweet n low

meal 3:
8 oz sliced turkey breast + 1 Tb. brown mustard + 1 large carrot + 1/4 c. sour cream based dip ( ranch) + 1 c. hot tea + 3 sweet n low

meal 4:
4 oz chicken breast + 25 small boiled shrimp + 1 pat butter + 2 c. sliced zucchini + 1/2 c. cooked fresh mushrooms + 1/2 small tomatoe + 1 large onion slice + 2 fish oil + 1 sesamin + 2 c. hot tea + 6 sweet n low

1 gallon of water

Macros for Day 19:
Total: 1688
Fat: 68 616 38%
Sat: 26 230 14%
Poly: 14 124 8%
Mono: 14 130 8%
Carbs: 63 202 12%
Fiber: 13 0 0%
Protein: 201 804 50%
Alcohol: 0 0 0%

Thoughts:
I am TIRED! I spent all day cleaning and doing laundry and stuff like that, and it's all just catching up to me...hahaha....I am planning on going right to bed after I finish this....I will watch the World Series in there!! GO STROS!

I am thrilled I got in a good HIIT tonight. I always feel so great after almost tossing my cookies....lmao...tomorrow I plan to lift quad dominant!! yay!!

pammiejoe6

Dosages:

first dose at 10:30pm w/ breakfast + 2 fish oil + 1 multivitamin

second dose at 2:30pm w/ lunch + 2 fish oil

third dose at 8pm w/ dinner + 2 fish oil


Today's workout:

Quad dominant w/ biceps:
back squats: 5x8@ 104lbs
leg extentions: 5x8@90lbs
leg curls: 4x12@40lbs (hammie accessory)
bb curls: 5x8@44lbs
drag curls: 5x8@40lbs
hammer curls: 5x8@20lbs


Food was good again today! I drank a crapload of hot tea to curb my appetite though...

here's my menu for Day 20:

meal 1:
5 oz. lean ground beef + 1 oz cheese + 1 whole egg + 4 egg whites + 1 sesamin + 1 multivitamin + 2 fish oil + 24 oz. hot tea + 6 sweet n low

meal 2:
post WO
can tuna + 1 Tbs mayo + 1/2 c. oats + 3 sweet n low

meal 3:
can tuna + 1 c. lettuce + 1/2 small tomatoe + 1 Tbs Ken's lite olive oil vinagrette + 2 fish oil + 1 sesamin + 24 oz. hot tea + 6 sweet n low

meal 4:
8 oz lean beef steak + 1 c. lettuce + 1/2 small tomatoe + 1 Tbs Kens lite olive oil vinagrette + 1 jalepeno + 1 sesamin + 2 fish oil + 16 oz sweet n low + 4 sweet n low

Macros for Day 20:
Total: 1698
Fat: 72 645 39%
Sat: 21 189 12%
Poly: 12 111 7%
Mono: 15 136 8%
Carbs: 63 226 14%
Fiber: 7 0 0%
Protein: 191 765 47%
Alcohol: 0 0 0%

1 gallon of water

Thoughts:
It was a good day! I feel stoked about the workout and am starting to get used to eating clean again! Very exciting!

Pj-Macx

Looks great Pammie.. Looking forward to seeing what the end results will be for this.. so I can decide whether to try it or not..

Great Job!!!!

__________________
Co-Owner @ BodyBuildingXtreme

2002 Navy Blue Metallic Camaro SS
"The Blue Ghost"
# 10354

-=LME LSX 454ci built for N20=-

pammiejoe6

Dosages:

first dose at 9:30am w/ breakfast + 2 fish oil + 1 multi

second dose at 1:30pm w/ lunch + 2 fish oil

third dose at 8pm w/ dinner + 2 fish oil


Todays workout:
none....rest day!!!!!

menu for Day 21:

meal 1:
5 oz. lean ground beef + 1 can green beans + 1 sesamin + 2 fish oil + 1 multivitamin + 40 oz coffee + 4 sweet n low

meal 2:
5 oz. lean beef steak + 1 c. broccoli + 1/2 small tomatoe + 3 oz. cheese + 1 jalepeno + 1 sesamin + 2 fish oil + 20 oz coffee + 2 sweet n low

meal 3 :
1.5 oz almonds + 20 oz. green tea + 2 sweet n low

meal 4:
10 oz. chicken breast + 2 c. lettuce + 1 small tomatoe + 3 Tbs fat free French dressing + 1 sesamin + 2 fish oil + 40 oz green tea + 4 sweet n low

macros for Day 21:

Total: 1619
Fat: 67 603 38%
Sat: 18 164 10%
Poly: 4 35 2%
Mono: 5 49 3%
Carbs: 89 298 19%
Fiber: 14 0 0%
Protein: 167 667 43%
Alcohol: 0 0 0%

1.5 gallons of water

Thoughts:
Today was a great day! I was totally lazy and didnt do much of anything except lay around and doodle...hahaha....

I kept my eating on track! yay!

I did end up drinking about (3) 20oz coffees throughout the morning....but I switched to green tea this evening and I feel full and happy! I no longer use creamer in my coffee at least....and I will switch to Splenda when I run out of Sweet n Low too.

Last night my nose was totally congested and stuffy so I took 2 Benedryl. This made me feel a lot better and I slept like a baby!

When I woke up this morning I realized I had been visited by that monthly T.O.M...this explains some of the water retention I have been dealing with! Hopefully in about a week I will be done with that and will see a drop in the scale and measurements!! EXCITING!

have a fabulous evening!

pammiejoe6

Dosages:

first dose at 9:30am w/ breakfast + 2 fish oil + 1 multivitamin

second dose at 1:40pm w/ lunch + 2 fish oil

third dose at 8pm w/ dinner + 2 fish oil

Today's workout:
Verticle Push/Pull
(back/shoulders/calves)

camb bar laying lifts: 1x8@100lbs, 1x8@94lbs, 3x8@84lbs
towel pulls: 5x8@70lbs
db pullover: 5x8@40lbs
arnies: 2x8@30lbs, 3x8@25lbs
db lateral raise: 5x8@10lbs
db upright rows: 5x8@15lbs
standing calf raises: 4x15@BW


menu for Day 22:

meal 1
2 oz regular ground beef + 1 whole egg + 4 egg whites + 1 sesamin + 2 fish oil + 1 multivitamin

meal 2
5 oz chicken breast + 1 c. cauliflower + 1/4 c. cheese + 1 sesamin + 2 fish oil

meal 3
1 oz. redskin spanish peanuts

meal 4
can tuna + 1 Tb mayo + 1 Tbs dill relish

meal 5
4 oz chicken breast + 4 slices sugar free bacon + 1 c. lettuce + 1/2 c. romaine + 1 whole small tomatoe + 1/2 avocado + 2 Tbs fat free Italian + 1/2 small cucumber + 1 sesamin + 2 fish oil

lots of hot tea all day long
1 gallon water

macros for Day 22
Total: 1795
Fat: 96 862 49%
Sat: 27 239 14%
Poly: 20 181 10%
Mono: 29 258 15%
Carbs: 49 143 8%
Fiber: 13 0 0%
Protein: 189 756 43%
Alcohol: 0 0 0%


Thoughts:
It was a good day! Its getting easier to eat right each day that passes...YAY! I am still pumped from my workout....now to try to go to bed and relax! haahaaa

pammiejoe6

Dosages:

first dose at noon w/ meal + 2 fish oil + 1 multivitamin

second dose at 5 pm w/ meal + 2 fish oil

third dose at 8 pm w/ meal + 2 fish oil


Today's workout:
HIIT cardio
5 cycles of 2 min on/ 2 min off....(on = running at a 7 or 8 level...off = fast walking at a 4 or 5 level)

Todays HIIT went great! I made it through the first 2 cycles no problem....by the third I was totally wishing I was already on the 5th...but I did NOT quit. I am determined! By the last cycle I was feeling pretty good! I pushed myself at the very end and sprinted to the finish....this totally winded me BIGTIME and the ache in my body told me I did good. Gawd I love that feeling!

menu for Day 23:

meal one:
4 oz chicken breast + 1 c. cauliflower + 1 oz. cheese + 1 sesamin + 1 multi + 2 fish oil

meal two:
5 oz. super lean ground beef + 1 can green beans + 1 sesamin + 2 fish oil

meal three:
1 oz almonds + 1 oz. turkey breast

meal four:
POST HIIT 1 oz. turkey breast

meal five:
6 oz. super lean ground beef + 2 oz. lite smoked sausage + 1 c. cauliflower + 1 oz. cheese + 1 sesamin + 2 fish oil

meal six:
can tuna + 1 Tbs. mayo

1 gallon of water
tons of hot tea

macros for Day 23:
Total: 1497
Fat: 70 633 43%
Sat: 19 172 12%
Poly: 10 91 6%
Mono: 4 37 3%
Carbs: 48 133 9%
Fiber: 15 0 0%
Protein: 179 715 48%
Alcohol: 0 0 0%


Thoughts:
Its amazing to me how low my calories are tonight! I didnt feel ravenous at anytime throughout the whole day....VERY KEWL! Eating was nice and clean!! I feel great! I KNOW once this T.O.M. is gone I will see a loss! YAY!!

DarkFalcon

I hope this stuff works cause I want to try it. :fingersxd

pammiejoe6

Ill letcha know in 10 more days how I feel about it....LOL..Im still testing it....but I feel great so that has to say something!

pammiejoe6

Dosages:

first dose at 11:30am + meal + 2 fish oil + 1 multivitamin

second dose at 5pm + meal + 2 fish oil

third dose at 8pm + meal + 2 fish oil

Todays workout:
Hip/Hamstring dominant w/ triceps:
deadlifts: 5x8@184lbs
leg curls: 4x8@45lbs, 1x8@ 42.5lbs
lunges: 3x12@BW, 1x9@BW
close grip bench press: 3x8@89lbs, 2x8@84lbs
overhead db extentions: 5x8@15lbs
bb extentions: 1x5@40lbs, 4x8@24lbs


menu for Day 24:

meal 1:
5 oz chicken breast + 1 c. broccoli + 1/4 c. cheese + 1 sesamin + 2 fish oil + 1 multivitamin

meal 2 : POST WO
can tuna + 1 Tbs mayo + 2 fish oil + 1 sesamin

meal 3:
2 oz. lite smoked sausage

meal 4:
9 oz lean beef steak + 1/2 small baked Idaho potatoe (dry w/ skin) + 1 c. zucchini squash + 1/2 small tomatoe + 3 medium slices onion + 1 oz. cheese + 1 Tbs cream cheese + 1 sesamin + 2 fish oil

1/2 gallon water
lots of hot tea

Macros for Day 24:
Total: 1623
Fat: 75 678 43%
Sat: 29 259 16%
Poly: 11 101 6%
Mono: 15 138 9%
Carbs: 54 178 11%
Fiber: 9 0 0%
Protein: 184 736 46%
Alcohol: 0 0 0%

Thoughts:
I am extremely happy!! I feel confident about my eating again, and my workouts are spot on! Too Kewl!

pammiejoe6

Dosages:

first dose at 10:30am w/ meal + 1 multivitamin + 2 fish oil

second dose at 2:30pm w/ meal + 2 fish oil

third dose at 8:30pm w/ meal + 2 fish oil


Today's workout:
Horizontal Push/Pull ( back/chest/calves)
rack pulls: 5x8@169lbs
bb rows: 5x8@104lbs ( alternating pronated/suppinated grip)
Tbar rows: 5x8@124lbs
db incline bench press: 5x8@30lbs
pushups: 5x8@BW
db incline flyes: 5x8@20lbs
standing calf raises: 5x12@35lbs


Menu for Day 25:

meal one:
5 slices sugarfree bacon + 1 whole egg + 4 egg whites + 1 Tbs cheese + 1 sesamin + 1 multivitamin + 2 fish oil

meal two:
6 oz. beef steak (ribeye) + 1 c. lettuce + 2 tomatoe wedges + 1 Tbs fat free Italian dressing + 1 sesamin + 2 fish oil

meal three:
2 oz. lean beef steak

meal four:
4 oz. lean beef steak + 4 oz. chicken breast + 1/2 c. lettuce + 1/2 small cucumber + 1/2 small tomatoe + 1 Tbs fat free Italian dressing + 1 sesamin + 2 fish oil

meal five:
1 c. strawberry jello

meal six:
POST WO protein shake ( Body Fortress-Whey-Chocolate)

Macros for Day 25:
Total: 1878
Fat: 88 792 43%
Sat: 32 288 16%
Poly: 7 66 4%
Mono: 24 215 12%
Carbs: 57 216 12%
Fiber: 3 0 0%
Protein: 204 817 45%
Alcohol: 0 0 0%

[/b]Thoughts:[/b]

My calories are a TAD higher than I wanted them to be today...but only because once we got home from trick or treating and everyone was eating candy and sifting through their mouontains of grub...I ate a little strawberry jello. I THOUGHT it was Sugarfree, but when I brought the box over to the computer to put it into my fitday I noticed it WASNT...OMG! I must have grabbed the wrong box at the store! yikes! So I was a little ticked that I robbed myself of those 160 calories from the jello, but I'll survive I think. The jello really did help me get through a bigtime craving during candy hour....hahahhaa....so it was worth it.
Other than that, everything went perfectly!
The workout was great....eating was right on track...and I even got in extra steady state cardio tonight walking up and down the streets w/ the kiddos trick or treating! awesome!

pammiejoe6

Dosages:

first dose at 8:30am w/ meal + 1 multivitamin + 2 fish oil

second dose at 2:30pm w/ meal + 2 fish oil

third dose at 7:30pm w/ meal + 2 fish oil

Today's workout:
HIIT cardio
2 cycles of 2 min on/ 2 min off


Menu for Day 26:

meal 1
5 oz lean beef steak + 1 can green beans + 1 sesamin + 2 fish oil + 1 multivitamin

meal 2
1 c. cottage cheese + 1.5 oz almonds

meal 3
POST HIIT double protein shake

meal 4
can tuna + 1 Tbs mayonnaise + 1 sesamin + 2 fish oil

meal 5
5 oz lean ground beef + 1 c. broccoli + 4 medium onion slices + 1 sesamin + 2 fish oil

one gallon of water
lots of coffee today

Macros for Day 26:
Total: 1697
Fat: 82 738 43%
Sat: 23 204 12%
Poly: 9 83 5%
Mono: 9 77 4%
Carbs: 69 225 13%
Fiber: 13 0 0%
Protein: 186 743 44%
Alcohol: 0 0 0%

Thoughts:
I am so sore today! My triceps are screaming and my glutes are hollering....hahahaa....tells me im doing something right in the gym!
Eating today was good! I was busy all day, doing housework for my neighbor, so I was pleased at how it all turned out. I feel great!

pammiejoe6

Dosages:

first dose at 8:30am w/ meal + 2 fish oil + 1 multivitamin

second dose at 3pm w/ meal + 2 fish oil

third dose at 8pm w/ meal + 2 fish oil


Today's Workout:
none/ rest day!

Menu for Day 27:

meal 1:
5 oz. lean ground beef + 1 can green beans + 1 sesamin + 2 fish oil + 1 multivitamin

meal 2:
can tuna + 1 Tbs. mayo + 2 fish oil + 1 sesamin

meal 3:
1 oz. almonds + 1/2 c. cottage cheese

meal 4:
5 oz. chicken breast + 6 oz. beef steak ( fajita meat) + 1 can green beans + 1 sesamin + 2 fish oil

meal 5:
1 c. s/f jello

Macros for Day 27:
Total: 1685
Fat: 87 785 49%
Sat: 26 231 14%
Poly: 11 101 6%
Mono: 17 156 10%
Carbs: 37 108 7%
Fiber: 10 0 0%
Protein: 179 715 44%
Alcohol: 0 0 0%

gallon of water
lots of tea and coffee
Thoughts:
Fat macros are a little high today...but thats ok since my carbs are so low. I am also not so sure there were 31g fat in my 6oz. beef fajitas...they were very lean with only a little fat on them...fitday scored beef steak (fat and lean eaten) pretty high in fat g! yikes!
well, anyway....it was a good night! I enjoyed resting and will be right back to business tomorrow! Now I am off to have 1 c. sugarfree jello! yay!

pammiejoe6

Dosages:

first dose at 10am w/ meal + 2 fish oil + 1 multivitamin

second dose at 2pm w/ meal + 2 fish oil

third dose at 9pm w/ meal + 2 fish oil

Today's workout:
Quad dominant w/ biceps
back squats: 2x8@124lbs, 3x8@110lbs
db lunges: 5x8@10lbs
SLDL: 4x12@89lbs
bb bicep curls: 5x8@54lbs
drag curls: 1x8@39lbs, 4x8@34lbs
hammer curls: 5x8@20lbs


menu for Day 28:

meal one:
can tuna + 1 Tbs. mayo + 1 sesamin + 2 fish oil + 1 multivitamin

meal two:
5 oz. chicken breast + 1 can green beans + 2 fish oil + 1 sesamin

meal three:
3/4 oz. almonds

meal four:
12 oz. chicken breast + 1/2 small head cauliflower + 1 sesamin + 2 fish oil

meal five:
POST WO protein shake + 1/4 c. oats

Day 28 Macros:
Total: 1748
Fat: 66 597 36%
Sat: 13 118 7%
Poly: 19 169 10%
Mono: 13 113 7%
Carbs: 42 122 7%
Fiber: 12 0 0%
Protein: 239 955 57%
Alcohol: 0 0 0%

one gallon water

Thoughts:
It was a great day! Eating was right on track and I got that workout in just in the nick of time!
There are only two days left of this log! WOW!

pammiejoe6

Dosages:

first dose at 10am w/ meal + 2 fish oil + 1 mutivitamin

second dose at 3pm w/ meal + 2 fish oil

third dose at 7:30pm w/ meal + 2 fish oil

Todays workout:
HIIT cardio...
5 cycles of 2 min on/ 2 min off

Tonight's workout went great! I felt very strong and was able to push myself more than last time! YAY progress!

Menu for day 29:

meal one:
can tuna + 1 Tbs mayo + 1 sesamin + 2 fish oil + 1 multivitamin

meal two:
5 oz. chicken breast + 1/2 small head cauliflower + 3 oz. MJ cheese + 1 sesamin + 2 fish oil

meal three:
1.75 oz. almonds

meal four:
POST WO protein shake

meal five:
9 oz. lean braised beef steak + 1 small yellow zucchini + 1 Tbs BBQ sauce + 3 oz. sugarfree bread & butter pickles + 1 sesamin + 2 fish oil

Macros for Day 29:
Total: 1610
Fat: 84 758 48%
Sat: 21 188 12%
Poly: 11 98 6%
Mono: 13 115 7%
Carbs: 34 84 5%
Fiber: 13 0 0%
Protein: 183 733 47%
Alcohol: 0 0 0%


Thoughts:
Im TIRED! hahah....but still pleased at how my eating and workout went! another successful day...this is becoming a habit! heheheh yay! Tomorrow is the last day of the log!

off to bed I go! Have a great weekend!

pammiejoe6

Dosages:

first dose at 12noon w/ meal + 1 multivitamin + 2 fish oil

second dose at 5pm w/ meal + 2 fish oil

third dose at 10 pm w/ meal + 2 fish oil

Todays workout:
none/rest day

Menu for Day 30:

meal one:
protein shake

meal two:
1 oz. almonds + 1/2 c. cottage cheese + 1 sesamin + 1 multivitamin + 2 fish oil

meal three:
can of tuna + 1 Tbs mayo + 1/2 c. pineapple chunks + 1 sesamin + 2 fish oil

meal four:
9 oz. chicken breast + 1 can green beans + 1 sesamin + 2 fish oil

meal five:
1 oz almonds

Macros for Day 30:
Total: 1549
Fat: 83 747 49%
Sat: 15 137 9%
Poly: 5 44 3%
Mono: 3 28 2%
Carbs: 48 148 10%
Fiber: 11 0 0%
Protein: 154 617 41%
Alcohol: 0 0 0%

one gallon water

Thoughts:
Today was an off day....I felt really tired and decided to listen to my body and relax instead of working out...I am glad I did!
I didnt eat near as much as I usually do..but that's ok...a low cal day here and there isnt too much to stress over....I just didnt feel like eating today cuz I was so tired and too lazy to cook much of anything...hahah
Tomorrow will be better! I will be back then to wrap up this journal!