Getting used to morning workouts and WIAW

So I’m terrible at remembering to take pictures of the food I eat on Tuesdays. Yesterday was a little odd and I was super (like extra super) hungry and ended up “snacking” aka mowing down on like half  bag of tostitos and delicious salsa. Really not the most horrible of cheats since (1) they are gluten-free and (2) it was probably still only like 500 calories and I had a few calories to play with since I aiming for between 1800 and 2000 cals per day. Nonetheless a sweet potato would probably have been the better option.

So no pictures for What I Ate Wednesday, but this is the breakdown anyways:

Breakfast (pre-workout) – 1/2 c. non fat greek yogurt, 1/2 c. raspberries and 1 tbsp of pumpkin seeds all mixed up

PWO snack – Chocolate protein shake mixed with a doppio espresso (seriously love this… like a cold mocha after a workout) plus 2 rice cakes and a tbsp of peanut butter… I followed this up with my 1 oz of pecan that was supposed to be for the afternoon because I was starving for some reason

Protein mocha yumminess

Protein mocha yumminess

Lunch – 6 oz of organic pork chop and 1 cup snap peas sauteed in butter

Afternoon Snack – 1 measly orange because I already ate my pecans 😦

Dinner – A small chicken leg (thigh and drumstick) with skin on and 1 cup broccoli

TV snack – 3-4 servings of tostitos with amount 1/2 c of salsa

And even with the TV snacking terribleness I came to:

Calories – 2117              Carbs – 162                  Fats – 93               Protein – 162

I woke up this morning and my arms looked so puffy from the late night carbs. Apparently I was a little depleted!

Speaking of mornings… I’ve been keeping up with my morning workouts for 2 weeks now and I think my body is finally adjusting. Today was the first morning I had energy, and boy did I need it! I did this workout with my best friend and both of us had shaky knees by the end… and because gym people are smart (not) they put all the leg equipment on the 3rd floor… genius!

Morning Leg Workout

All exercises were done with 3 sets and 8-12 reps

5 minute warm up on the treadmill

– Jumping squats (to get that CNS firing and further warm up)

– Squat and press with an olympic bar braced in a corner and a 45 pound plate (this is actually the first time I’ve done these and I loved them, really gets the whole body, even calves, involved)

Olympic Bar Squat and Press - Strength Exercise - Step 2

– Narrow stance squats – 115 lbs, 135 lbs, and 165 lbs!

– Straight leg deadlifts – 135 lbs, 155lbs and 155lbs (my lower back was not feeling great so I listened to my body and so should you)

– Hamstring curl machine – 90 lbs for all sets

– Hamstring curls with a stability ball

– Hip thrusters – 80 pound dumbbell

– Crunches on a stability balls – 15 reps for each set

Have a great Wednesday!

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WIAW and getting back in the gym

Wow what a busy day yesterday was! Highlight of the day was FINALLY having a family doctor again 🙂 I’ve been going to walk ins for way to long.

Amongst the crazy running around I managed to keep my diet pretty tight… woot! I only missed a picture of dinner because I literally ran into my house, scarfed down the dinner my boyfriend was kind enough to have sitting there for me, and run back out the door to get to the aforementioned doctors appointment.

Breakfast – 1 thick slice peameal (about 100 grams), 1 duck egg, 1/2 large tomato grilled with some smokey grilling spices.

Breakfast - low carb and yummy

Breakfast – low carb and yummy

Morning Snack – 3/4 c. non-fat, plain greek yogurt with 4 large strawberries sliced up and sweetened with a bit of stevia, accompanied by coffee number 2

Yogurt bow

Yogurt bow

Lunch – Leftovers (as always) 6 oz. of roasted chicken, about 8 spears of asparagus and 1/2 cup of roasted carrots and parsnips

Leftovers as always

Leftovers as always

PWO/Afternoon Snack – Ginger Banana Paleo Muffins (modified from this recipe) and a protein shake.

PWO paleo muffin

PWO paleo muffin

Dinner – 5 oz. chicken breast with about 1.5 cups broccoli (sorry, no picture)

Late night snack – some rooiboos teas sweetened with a tiny bit of honey and 1/4 of an avocado (which I season with montreal steak spice before that’s how I roll)

Yummy avocado

Yummy avocado

Tea steeping in my lovely self-painted tea pot

Tea steeping in my lovely self-painted tea pot

That full day broke down to :

Calories – 1418

Carbs – 95 grams

Fat – 52 grams

Protein – 152 grams

I like that macro mix, but the calories are a little low, especially for a day I was working out and I have a feeling that the low carbs contributed to the fatigue I felt during my workout. I think I will be adding in more carbs on the days I do legs or HIITs. PLEASE just accept that those numbers are what I ate that day and not a recommendation, everyone is different!

And I finally got back in the gym yesterday after almost 3 weeks away, yikes! Not that I haven’t been active, but I love my weights and missed them! So I was really excited to finally get into the gym and pump some iron, only to feel completely out of it and really struggle through the workout. I guess it serves me right for abandoning the gym. Nonetheless I got through most of what I wanted, even if I only did 2 sets of each of the last 2 exercises. I’m definitely sore today, which I was expecting given how hard everything felt.

But want to know an amazing secret?! Of course you do.

There is such a thing as muscle memory! It’s really a life saver because there will be times that you can’t make it to the gym for a couple of weeks like me, but you don’t have to start from square one again. You’re body remembers where it used to be and it’s a lot easier to get back to that level, than it was to get there in the first place.

I find that I struggle for about 2 weeks whenever I try to get back into it. The first week I have to back off a little and I do get DOMS, but the second week I am way better and not as sore, while my strength is still a little less than normal. Then by week 3 all is well in the world, the endorphins are back and me and Gym are best buds again. 🙂

 

What I Ate Wednesday

So I know you are supposed to take pictures of the food you ate on Tuesday and post it on Wednesday, but I totally forgot and then saw a whack load of WIAW posts and was all… OOOOooooOOOOoooo I can still do this. So this is a WIAW of what I actually ate on Wednesday 🙂

Breakfast

!/2 Avo, 3 thin slices (about 150 grams) of Peameal bacon, 1 pan roasted tomato and fried in a smidge of butter

1/2 Avo, 3 thin slices (about 150 grams) of Peameal bacon, 1 pan roasted tomato and fried in a smidge of butter

Morning “Snack” which I definitely forgot to pack and thus was stuck drinking lots o’ water and my yummy coffee – don’t do this!

Coffee with 1 pkg splenda and about a tbsp of coconut cream (the stuff at the top of the can)

Coffee with 1 pkg splenda and about a tbsp of coconut cream (the stuff at the top of the can)

Lunch

This was to show that there is in fact fish buried beneath those veggies. Red snappedr (wild caught) in fact

This was to show that there is in fact fish buried beneath those veggies. Red snapper (wild caught) in fact

Stirfried veggies: zucchini, onion, red pepper, baby bok choy and some garlic

Stirfried veggies: zucchini, onion, red pepper, baby bok choy and some garlic

Afternoon Snack

My favourite protein powder: BioX Power Whey in Rocky Road and 2 baby cukes

My favourite protein powder: BioX Power Whey in Rocky Road and 2 baby cukes

Pre workout stuff

I love this brand, they taste delicious. That's Revolution Nutrition's BCAAs and L-Carnitine

I love this brand, they taste delicious. That’s Revolution Nutrition’s BCAAs and L-Carnitine

Dinner – I took pictures of the cooking to show that I almost NEVER cook just one portion of things. I don’t do a massive food prep like lots of people do on Sundays, instead I just double, triple or quadruple whatever I am having for dinner.

Grainy mustard for the chicken. I got this at the St. Lawrence and LOVE it

Grainy mustard for the chicken. I got this at the St. Lawrence and LOVE it

The finished product, just 1/3rd of what I cooked

The finished product, just 1/3rd of what I cooked

Lots of baby bok choy, one of my favourite veggies

Lots of baby bok choy, one of my favourite veggies

3 very large chicken breasts (they were about 200 grams eeach!)

3 very large chicken breasts (they were about 200 grams each!)

Sauteeing some garlic, onions and mushrooms

Sauteeing some garlic, onions and mushrooms

So because I forgot my snack I actually under ate despite the gigantic chicken breast for dinner. I may make some protein sludge a la Muffin Topless before bed to make up some of the calories. If you are hungry on a diet, you’re doing it wrong!

So totals for the day:

Calories – 1160 (way under my allotted 1500 – 1700 – not good) Protein – 135 grams (spot on) Fat – 53 grams (good) Carbs – 33 grams (Holy crap! What?)

Oh and I also did a 20 minute run, which was supposed to be 30 minutes but I was super drained (possibly from the complete lack of carbs and the missed morning snack) and stepped off at 22 minutes. Followed by a KILLER leg workout where I set a new PR of 185 pound squat 6RM! You should have seen the smile on my face! However I tried to follow that up with deadlifts which seems mysteriously difficult after that… hmmmm.

What I Ate Wednesday – jumping on the bandwagon

Well, I’ve been seeing What I Ate Wednesday floating around the blogosphere for AGES now and thought… why not?

Please excuse the fact that most of the photos are terrible!

The cottage cheese/yogurt bowl pre-mixing

Breakfast – mixture of organic pressed cottage cheese, organic yogurt with a little stevia, vanilla and blueberries galore! I have gone to using the pressed cottage cheese and mixing it with yogurt instead of the liquidy one because it has a bunch of ingredients that I think are unnecessary (like carageenan) whereas both the yogurt and the pressed cottage cheese have 2 ingredients… milk and bacteria! Also, I always buy plain and add my own sweeteners and flavours. I prefer the control this gives me and the choice of ingredients.

Post- mixing – looks much less appetizing, but still yummy

Morning Snack – just a coffee (Grande skinny latte) from starbucks. Has anyone else noticed that there new menus say the grande has 120 calories when it used to have 130? where did the other 10 calories go?

WIAW4

Lunch – yummy leftovers of the “Pasta” Carbonara from yesterday

WIAW3

Afternoon Snack – 3 carrots (I ate 2 before I remembered to take a picture!) and a protein shake

WIAW2

There were 3 carrots – I got carried away!

Dinner – More leftovers! I was the leftover queen yesterday apparently. This was from Saturday’s dinner party. Roast beef, roasted parsnips, carrots and onions, and I steams some brussel sprouts for the side.

WIAW1

Evening snack – I was craving something sweet so I had 2 squares of lindt 90% dark chocolate with some tea. 🙂

015

All this worked out to ABOUT 1600 calories with a whopping 165 grams of protein, 125 carbs  and 52 grams of fat (good ones mostly) which is exactly where I want to be for weight loss.