Stage 2: Week 4 - Monday

Good Morning America:

* I am most proud of my friend, Rebecca, for taking to motherhood so well.
* I am grateful for the cooking skills that my family has passed down to me.
* I am enjoying in life pushing myself to see what it can do.
* I am committed to staying strong.
* I love that Julianna Margulies won the golden globe for The Good Wife - the best tv show!

Notes:

* Not weighing for 7 weeks since it seems to be having a negative effect on my mood. Just plan on working hard, completing the workouts and will view my results right before vacation.

Food Day: Protein

There has been substantial talk lately about how much protein the body can absorb in one sitting. The body cannot absorb more than it can use. Extra will either get stored as fat or be excreted. Excess amino acids have no effect on protein breakdown at rest, but with weight training protein breakdown is slowed; therefore, increasing your odds for muscle growth. Thus, for hypertrophy the idea is to ingest as much food in the right ratio of Pro:Carbs:Fat in as many time periods as possible. This will help keep your metabolism optimal throughout the day. As for post workout meals a combination of protein and carbohydrates 4 hours before and immediately (20 minutes) after a workout is the best combination for increasing muscular size (Hypertrophy). The research concludes that it is very important to ingest your protein and carbohydrates immediately after exercise. It has been shown to have the maximal uptake due to the blood circulation from your workout.

Recommended intakes:

Sedentary Person: 0.8 grams per kg bodyweight
Endurance Athletes: 1.8-2.0 grams per kg bodyweight
Resistance Trainers: 1.8 grams per kg bodyweight

Best Sources of Protein and Rating:

Eggs 100
Fish 70 (Salmon is the best)
Cow's Milk 60
Lean Beef 69
Soybeans 47
Dry Beans 34
Peanuts 43
Whole-grain Wheat 44
Brown Rice 57
White Rice 56
White Potato 34

(The rating means the percent of amino acids in the food that your body will actually use.)


Stats:

Weight - Not weighing for 7 weeks
Calorie Intake (approximate) - 1769
Calorie Expenditure (approximate) - 1423
Net (approximate) - 346
Protein (approximate)- 133 grams

Nutrition:

Breakfast: 5 am / 308 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup broccoli
coffee with Truvia - NO CREAMER!

Snack: 8:30 am / 498 calories

5 oz. Ground Chicken w/ Pumpkin
2 cups Brussel Sprouts
1/3 cup Quinoa
1/4 avocado

Lunch: 11:30 am / 266 calories

15 Large Shrimp
Arugula
1/4 avocado
1/3 cup Quinoa

Snack: 1 pm / 185 calories

1 Scoops Isopure Whey Protein
apple

Dinner: 3:30 pm / 262 calories

10 Large Shrimp
Arugula
Sweet Potato
1/4 Avocado

Snack: 6:30 pm / 251 calories

2 cups Danon Light and Fit Nonfat Vanilla Yogurt
1/8 cup Pumpkin
Stevia to sweeten

Weights: Legs weighted 30 reps / Chest Body Weight 20 reps

* 1 Leg Leg press - MB alt. push ups
* Smith Stationary Lunges - Incline Plyo push ups
* Leg Curl - knee to elbow
* Leg Extension - Hand touches
* Cable Glute Extensions - Dips
* Abduction/Adduction

Cardio:

* Gauntlet Intervals 115 min. (30 min. 2 on/2 off & 45 min. 3 on /3 off)
* Elliptical 45 min.

Good Night, Good Luck:

* I have given my efforts in cardio to reach my goals.
* I learned that the body can only absorb 25 - 30 grams of protein at one sitting. However, it depends on the type of protein on what percentage is absorbed. Hint - eggs are great!
* Today has enhanced my life by feeling I'm a step closer in figuring out how to reach my goals in the best way. Best to figure it out now then in the final stage before the competition.

Thoughts:

That's why its called a challenge!