Food Plan April 10, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette: 4 egg whites + 1 whole egg, 1/2 oz cheese, green peppers, onions, mushrooms
  • (2) Whole wheat and oat biscuits (homemade)

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • 8 oz. grilled pork loin
  • Garden salad w/ oil&vinegar

2:30pm

  • 2 scoops UMP

4:30 pm (During/After Training)

  • Workout Drink

5:30pm

  • 1 scoop UMP w/ 1 tablespoon peanut butter

7:30pm

  • 1 scoop UMP w/ 1 tablespoon peanut butter

Thursday’s Food Log for Nancy

5 AM 1 scoop vanilla UMP with water during training

8AM breakfast burrito- 3 scrambled eggs, cheese, black beans, gr. Pepper, onion, tomatoe, whole wheat tortilla

10:30 ½ of banana made into Banana Bites (see recipe below- my kids love these!)

12:30 chicken taco, tomatoe, lettuce, cheese, whole wheat tortilla, black beans

3:15 venison jerky

5:45 5 oz pork, butternut squash



Banana Bites

1 banana

1/8 cup plain yogurt

coconut


Cut the banana into small  one inch pieces, dip in yogurt to cover and roll in coconut. My kids love to pick them up using a toothpick. 



6 Pack 6 Week 10 – We Have A Winner!

Boy this is getting complicated! Lisa tied with Judy last week and Chrissy this week, which gives her the tie breaker over Judy for the week 9 prize – wow!

Bottom Line is Lisa is getting for a $25 check for week 9, and week 10’s prize rolls over into next week! Great job Lisa!

Last week was our restoration week, with no bootcamp classes, just “homework”. Some of you did a great job keeping up with things, while others had more of a challenge. Now is a great time to evaluate what you did well and what needs more work during the times you are not as accountable. Don’t get discouraged, just get better!

There are two weeks left in our contest, and it couldn’t be tighter at the top!

Now is not the time to falter!

Make It Happen!

6 Pack 6 Results

Week 9 Top Ten

Lisa A.
72 Points
Chrissy S.
72 Points
Judy S.
70 Points
Greg S.
65 Points
Evelyn P.
62 Points
Robin S.
61 Points

Donna K.

60 Points
Angela D.
57 Points
Jane S.
45 Points
Karyn M.
41 Points


Overall Top Ten


Lisa A.
714 Points
Chrissy S.
713 Points
Judy S.
669 Points
Robin S.
643 Points
Evelyn P.
626 Points
Julie D.
618 Points
Greg S.
614 Points
Karyn M.
597 Points
Donna K
552 Points
Angela D.
548 Points


Food Plan April 9, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Breakfast Burrito (2): Flax & Oat Tortilla, 3 egg whites + 1 whole egg, 1/2 oz cheese, green peppers, onions, tomatoes

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • Taco Salad: 8 oz. lean ground taco meat, 1/2 oz cheese, salsa, lettuce, tomatoes
  • No chips/tortilla

2:30pm

  • 2 scoops UMP

5:00pm

  • 6 oz. pork roast
  • spinach salad w/oil and vinegar
  • 1/2 cup squash

7:30pm

  • 2 scoop UMP w/ 2 tablespoon peanut butter

Food Logs for Wednesday, April 8th


Tuesday’s dinner:

5PM 8 oz corn beef, cabbage, onion, carrot, and spinach salad


Wednesday’s Food log for Nancy


7:30 Nutty Crunch protein shake from Gourmet Nutrition by John Berardi. I had planned an omelet but I found out with an hour to get ready, say goodbye to my parents, and get the kids set that I had a business meeting in Concord. Even though I had all the veggies chopped I didn’t have time to make it so I substituted with a shake.

11 PM 6 oz chicken, spinach salad, strawberries, craisins. Again I had planned on corn beef and cabbage but it didn’t sit well the night before so I substituted leftover chicken instead.

2 PM 15 roasted almonds. I made almond butter for later in the week with the rest. They smell so good roasting.

5 PM tacos- 3 oz hamburger, homemade refried beans, lettuce, tomatoes, salsa, cheddar cheese, whole wheat tortilla. Dinner was interrupted by company. I finished dinner around 6:15 at which time I had a second taco prepared the same way.



Food Logs so far…..

Monday’s food log for Nancy

5 AM 1 scoop UMP Vanilla protein powder mixed with water during training

8AM 2 eggs sunny side up, spinach, 1 whole wheat biscuit

12 PM chicken 6 oz, salad,

5 PM roast chicken, mashed turnip, 1 chickpea cake

8 PM 1 scoop chocolate protein powder mixed with 2 Tablespoon peanut butter


Tuesday’s Food Log for Nancy


5AM 1 scoop UMP Vanilla protein powder mixed with water during training

8AM 2 eggs scrambled, 1 ½ cups steel cut oats

11 Nutty Crunch protein shake from Gourmet Nutrition – Delicious

12 PM 5 oz Roast chicken, spinach salad, fruit salad (strawberries, apples, oranges)

The crock pot is going with corn beef and cabbage, onions, and carrots


What are you eating? Have you planned? leave the guess work behind, plan ahead. 

Food Plan April 7, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette – 4 egg whites, 1 egg, 1/2 oz. cheese, spinach
  • 1 cup steel cut oats w/honey
  • Black Coffee

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • 8 oz. chicken breast
  • 1 1/2 cups turnip
  • Chickpea cake

2:30pm

  • 2 scoops UMP

5:00pm

  • 6 oz. corned beef
  • cabbage
  • spinach salad w/oil and vinegar

7:30pm

  • 2 scoop UMP w/ 2 tablespoon peanut butter

Food Plan Monday April 6, 2009

4:30am:

  • Water, Ultra 40 Protein, Mass Aminos

7:30am:

  • Omelette – 4 egg whites, 1 egg, 1/2 oz. cheese, spinach
  • 1 cup steel cut oats w/honey
  • Black Coffee

10:00am

  • 2 scoops UMP (Ultimate Muscle Protein) in water
  • Super Pak Multivitamin

12:30pm

  • 6 oz. grilled sirloin
  • roasted brussel sprouts

2:30pm

  • 2 scoops UMP

4:30pm  (During/After Workout)

  • Workout Drink (currently using Biotest Surge)

5:30pm

  • 1 scoop UMP w/ 1 tablespoon peanut butter

7:30pm

  • 1 scoop UMP w/ 1 tablespoon peanut butter



Keep It Simple! My Top Two Diet & Exercise Tips

I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn’t get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS

Rack of Dumbbells
* Invest in a Whole Body Workout: This means doing a circuit designed to work your upper body, lower body, and core at least three times per week. Here’s an example: Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

*  Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. In our bootcamps we use intervals as a “finisher” after our strength training. If you do your “cardio” on off days from strength training, something like this works great: Select your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

TOP 2 DIET TIPS

Woman Eating Vegetables

* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you’ll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of… I guarantee it!

Now Make It Happen!

Dean