Showing posts with label progress. Show all posts
Showing posts with label progress. Show all posts
Thursday, February 9, 2017
My Weekly Nutrition and Training Plan Progress Picture
My Weekly Nutrition and Training Plan Progress Picture
The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!
Total down (since 11/25/13): 54 pounds!
Meal 1 (7:15 AM)
2 slices of turkey bacon and 1/4 cup of plain grits with pepper.
I always buy the cleanest type of bacon I can, its worth the price.
Meal 2 (10:30 AM)
1 pack of Kays Natural protein chips and fresh grapes
Meal 3 (1:15 PM)
Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple
Gym: 5-6:15(30)
Meal 5 (6:30 PM) [Post workout]
1 cup of Light and Fit 80 calorie Greek yogurt with fresh strawberries and chia seeds
Meal 6 (8:30 PM)
4 oz. Turkey meatloaf with fresh asparagus, and dark red kidney beans.
Bed time: 11 PM
- - - - - - - - - -
Sunday: (Rest) - done!
Monday: (Rest) - done!
Tuesday: (Weights) - done!
-25 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-20 minutes cardio: Elliptical (Incline 10, Resistance 9/12)
Wednesday: (Core)
-30 minutes of cardio: StairMill (80 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Thursday: (Weights)
-15 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- Leg Extension (3 x 15, 50 pounds)
- Leg Curl (3 x 15, 110 pounds)
- Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Hard, long Stretch
Saturday: (Weights)
-20 minutes cardio: Elliptical (Incline 9/12/20 Resistance 10/11)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-25 minutes cardio: Elliptical (Incline 9, Resistance 10/11)
Available link for download
Tuesday, February 7, 2017
My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!
My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!
The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!
Total down (since 11/25/13): 50 pounds!
I normally only weigh on Friday mornings because it is only necessary to weigh once a week. However, I did today as well, because as of Friday, I was at a 49 pound loss and I worked my butt off to finally reach 50!
Meal 1 (7:15 AM)
Meal 2 (10:30 AM)
1 pack of Kays Natural protein chips and fresh grapes
Meal 3 (1:15 PM)
Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple
Gym: 5-6:15(30)
Meal 5 (6:30 PM) [Post workout]
1 cup of Light and Fit 80 calorie greek yogurt with fresh strawberries and chia seeds
Meal 6 (8:30 PM)
Turkey meatloaf with fresh asparagus, and made from scratch mashed sweet potatoes
Bed time: 11 PM
- - - - - - - - - -
Sunday: (Hiking) - done!
13 miles of hiking at Crowders Mountain
Monday: (Weights) - done!
-30 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-Weight Circuit:
-Shoulders: Seated lateral raise machine, 50 pounds: 3 x 15
-Back: Lateral pull down machine, 75 pounds: 3 x 15
-Biceps: Standing bicep curls, 15 pounds: 3 x 15
-Chest: Lying chest press with dumbbells, 22.5 pounds: 3 x 15
-Triceps: Tricep kickbacks with dumbbells, 12.5 pounds: 3 x 15
Sample workout
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)
Tuesday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Wednesday: (Weights)
-20 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Thursday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- Leg Extension (3 x 15, 50 pounds)
- Leg Curl (3 x 15, 110 pounds)
- Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Hard, long Stretch
Saturday: (Rest)
Available link for download
Thursday, January 26, 2017
More progress!
More progress!
Well, I made some more progress in the living room this weekend. You may have seen the green print chairs that I bought a couple weekends ago, but I decided that they were throwing everything off in my head. As I was trying to pick fabrics that coordinated, ever I liked just didnt work with those chairs.
So, I was able to get some similar chairs that are linen and Im really happy with them, theyre staying... no more changing my mind!
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| Old chairs |
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| New chairs |
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I also ordered the pillows that Ive been eyeing on Etsy for a while! I got two Windsor Smith for Kravat pillows in Pelagos Lime from this Etsy shop.
I know they will look great with my curtains and sitting in those linen chairs. Here is a picture of this pillow paired with a pillow made of the same fabric as my curtains.
I also started a new project that Im working on for this room. I have been debating on what ottoman to buy for the room, and after seeing a bunch of plain and boring options, Ive decided to make my own! My brother just moved out of his college apartment and when we helped him move out, I realized that he had my old square wood coffee table... and that I could take it back and make an upholstered ottoman out of it! Heres a picture of it from a long time ago, at our old apartment, in the back left of this picture (right after we got our dog Darcy).
I found a couple of tutorials online that I will use as a guide to covering this ottoman. But, basically I will cover it with foam and batting and then upholster it in fabric, hopefully adding covered buttons for tufting. Ill paint the legs and I think it should end up something like this:
![[otto4.jpg]](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpiEr5yzg7hJsr1MruTA6VV81l9J5SCqOXvR1uL2CPVep-uxdijwgoYmbMCUXGhm073D3h_V71duSUrmLpvDaai9O7ODTUgqA4MpDhZzSJUkKvmR6FwMG9kCXAOraZ5J04hsSMcetHGefc/s400/otto4.jpg)
First, I picked out the fabric that I want to use. I decided on a blue gray geometric pattern with a cream background and a knubby texture, I think it will work great on an ottoman. Also, it actually reminds me of an ottoman at West Elm.
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| Casablanca Geo by Robert Allen Home |
| West Elm Essex Printed Ottoman |
So, since Im waiting for the fabric to come in, I decided to start things off by picking paint for the legs and painting them. I originally wanted to do Annie Sloan Chalk Paint, but decided I would try something else first and then go to that if I didnt like it. Ive seen Martha Stewart paint which can be made in a lot of unique finishes at Home Depot for a while and Ive been curious to use it, so I picked up a quart to test it on these legs! I picked the Lightstrokes specialty finish and the color Hearthstone, which is a silvery-beige.
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| Martha Stewart Lightstrokes paint chips |
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| After one coat of paint on the chair legs |
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| After two coats of paint on the table legs |
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So far, Im excited! I like that when you turn off the overhead light you can see the unique light reflection that this paint has. In some light it looks matte, but in others it has a bit of a shimmer. I should hopefully get the fabric for the ottoman this week in the mail and I might be able to start covering the ottoman this weekend!
Available link for download
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