Stage 1 - 3 Week Push! Day 2

Good Morning America:

* I am most proud of Ellen's strength.
* I am grateful for fate.
* I am enjoying in life kicking my butt with metabolic demand workouts.
* I am committed to being healthy.
* I love my Grandmothers, even though they may be more difficult to deal with these days. I know they love me too from all the yummy cooking they have done for me in my life.

Notes:

* This week's schedule is a little different due to last week's change up and Nadia not being able to do yesterday with me, but we will get it all in! Shoulder's even twice!

Recipe Day: POWER OATMEAL PANCAKES from The Eat Clean Diet Cookbook
* I get so many recipes from Tosca Reno. If you get any one cooking magazine it should be "Clean Eating." A must have!

6 egg whites, beaten until fluffy
1/2 cup low-fat cottage cheese
1 scoop whey protein
1/2 cup oatmeal, uncooked
1/4 cup wheat germ
1/4 cup flax seed (milled)
1 tsp baking powder
1 Tbsp canola oil
1/2 tsp cinnamon
cooking spray

1. Place all ingredients except beaten egg whites in food processor and pulse or blend until mixture is uniform.
2. Pour blended ingredients into a bowl and add the egg whites. Fold until just blended.
3. Prepare a griddle with cooking spray. Ladle pancake mixture onto griddle and cook until both sides are browned.

Serving = 2 pancakes
283 calories
21 g protein
24 g carbs

Stats:

Weight - 142.8 NEED TO GET BACK DOWN TO 140! :(
Calorie Intake (approximate) - 1,955
Calorie Expenditure (approximate) - 623
Net (approximate) - 1,332
Protein (approximate)- 192.4 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 / 481 calories

Whey Protein
B's Sweet Potatoes
N.O. Explode preworkout drink

Lunch: 1 pm / 324 calories

5 oz. Ground Turkey
1 cup Green Beans
1/2 cup of Quinoa
Sundried Tomatoes


Dinner: 5 pm / 583 calories

5 oz. Ground Turkey
1 slice of swiss cheese
1/2 cup Leftover stuffing from Thanksgiving
Chocolove dark chocolate

Snack: 7 pm / 270 calories

1/2 cup cottage cheese w/ jelly
Whey Protein Shake

Metabolic Demand: Chest & Triceps

1. Lunge with alt. tricep extensions
2. Burpie with push up
3. BOSU travel kickback

1. Push up position elbow to knees
2. Step and fly
3. MB alt push up

Weights: Chest & Triceps 8-12 reps

* DB Chest Press - 4 sets
* Incline Chest press- 5 sets
* Reverse pressdown - 4 sets
* Press down - 4 sets

Cardio:

* Incline Walking 15% 3 mph

Pilates 40 minutes

Good Night, Good Luck:

* I have given great effort today to smile even though I was cranky.
* I learned I should never buy a DLP tv again.
* Today has enhanced my life by teaching me fear.

Thoughts:

* Taking last Thursday off instead of my normal Sunday has me feeling pretty exhausted here on Tuesday. With this comes the challenge of wanting to be lazy in my workouts and my nutrition, but I think I have been dealing with it pretty well.