Stage 1 - 3 Week Push!

Good Morning America:

* I am most proud of stopping and thinking things through.
* I am grateful for the opportunities that come my way.
* I am enjoying in life the free time I have for myself.
* I am committed to striving for excellence.
* I love Danielle (my step mom even though I don't think she likes me calling her that) for what she brings to our family.

Notes:

* First day back on track! 3 week push is off to a great start! I feel good, I had a great workout and nutrition has been on track!

Food Day:

So many of us use the excuse we were too busy to eat. BS! I work hour after hour and still manage to get something down. So, you have to figure out what "simple" things work for you, but I utilize whey protein shakes. They take 30 seconds to get down. Other things that may be easy are meal bars...there are so many out now a days, but be sure to check out labels. I recommend Lara Bars. Also, a piece of fruit or berries with handful of nuts such as almonds is quick and easy. No excuses!

Stats:

Weight - 145 NEED TO GET BACK DOWN TO 140! :(
Calorie Intake (approximate) - 1,656
Calorie Expenditure (approximate) - 669
Net (approximate) - 987
Protein (approximate)- 214 grams


Nutrition:

Breakfast: 5 am / 290 calories

1 Tbsp pumpkin 1/2 cup oatmeal
Whey protein
coffee with 1 Tbsp silk soy vanilla creamer with splenda and truvia

Snack: 8 am / 110 calories

Whey Protein
N.O. Explode preworkout drink

Snack: 11 am / 110 calories

Whey Protein Shake

Lunch: 2 pm / 586 calories

Turkey and Artichoke Sandwich on whole grain bread
fresh fruit


Dinner: 5 pm / 324 calories

5 oz. Ground Turkey
1 cup Green Beans
1/2 cup Quinoa with sun dried tomatoes

Snack: 7 pm / 200 calories

1/2 cup cottage cheese
Whey Protein Shake

Metabolic Demand: ABS

1. seal
2. around the world
3. twist

1. jumping chops
2. reverse crunches with leg lowers
3. digger

Weights: Shoulders 8-12 reps

* Smith Machine OH press - 5 sets
* Doggy reverse flys - 5 sets
* Front Barbell throw and catches - 5 sets
* DB Laterals - 5 sets

Cardio:

* Step Mill 30 min. Intervals

Good Night, Good Luck:

* I have given much thought today.
* I learned a new rear delt exercise!
* Today has enhanced my life by eating properly!

Thoughts:

I feel better today having put in the effort in an excellent workout and eating properly...Why do I struggle to complete this everyday since I feel so much better? The white flour and sugar makes me tired and sluggish, yet at times it just calls my name. Well, I'm not listening for 3 weeks! And in return I will feel better and drop the few extra pounds I have packed on this Thanksgiving holiday week. Want to try with me? :)