Stage 1 - Day 3

Good Morning America:

* I am most proud of my time management today.
* I am grateful for my friends.
* I am enjoying in life being independent.
* I am committed to continous self improvement.
* I love Penny because she makes me smile. I think she loves me since she gets really excited when she sees me.

Notes:



Aha! Day:

Today just reinforced that even though you may feel tired or exhausted, our bodies are amazing and can and WILL push through. So, don't just think you can use the "I'm tired" excuse. You should always listen to your body but being tired and overtraining can be two different things.

Stats:

Weight - 140
Calorie Intake (approximate) - 2,479
Calorie Expenditure (approximate) - 514
Net (approximate) - 1975
Protein (approximate)- 201 grams


Nutrition:

Breakfast: 5 am / 354 calories

1 Tbsp pumpkin 1/2 cup oatmeal
6 egg white puff (recipe tomorrow)
1 cup of broccoli
coffee with 1 Tbsp silk soy vanilla creamer with splenda
* eventually going to eliminate the splenda

Snack: 8 am / 590 calories

2 Ezekial 4:9 English muffins
1 tbsp almond butter
1 tsp jelly
Spinach
2 slices of Swiss cheese

Lunch: 1 pm / 514 calories

5 oz. buffalo
4 cups of spinach
1/2 cup quinoa
1/4 avocado
2 tbsp Italian dressing

Dinner: 8 pm / 449 calories

8 oz. Buffalo patti
1 cup of kale
1 slice whole wheat bread

Snack: 3 pm / 100 calories

Pear

Snack: 5 pm / 514 calories

4 oz. buffalo
4 cups of spinach
1/2 cup quinoa
1/4 avocado
2 tbsp Italian dressing

Metabolic Demand (intense workout training aerobic and strength simultaneously by trying to tax as many muscles as possible; 2 circuits, 3 sets): concentration in Legs and Shoulders

1. Grasshopper pushups with BOSUs
2. Modified burpies
3. French press w/ reverse crunch

1. Decline plyo pushups
2. Donkey kicks
3. Fast alt. Tricep extensions 1 min.

Weights: Legs & Shoulders 8-12 reps

* incline bench - 4 sets
*. Decline bench - 3 sets
*. DB fly - 3 sets
*. Rope pressdown - 4 sets

Cardio:

* Step mill 30 min.

Good Night, Good Luck: These are challenging!

* I have given all my effort.
* I learned somethings never change.
* Today has enhanced my life by gaining clarity.

Thoughts:

Too tired to think.

[Posted with iBlogger from my iPhone]