Starting Over Again Day-Postgrad

I went to WW this morning and I'm down 5.2 pounds!!! I'm less than 7 away from my goal in December. I love that the scale was nice but I really need to get back on track and start working out again.

Chris came to build my ramp so we went to eat at Ted's so this was not the greatest start to my new healthy eating but it was okay.

Chips and Salsa-3
1/2 enchilada-5
rice and corn-4

Dinner: Rest of enchilada-5

Soup-3
WW ice cream cone-2

Snack: rice crispies w/soy milk-3

25/22 (used 3 weeklies)

DAY 116-MANDA

Breakfast: MIM (3), coffee and milk (1), blackberries (0)=4/20
Snack: lunch meat and 1/2 an apple (2)=6/20
Lunch: hot ham and cheese, salad (5)=11/20
Snack: string cheese, blackberries, coffee and milk (2)=13/20
Dinner:whole wheat spaghetti with meat and veggie sauce (5)=18/20
Snack: slice of toast with PB(2)=20/20
Cardio: jogging intervals for 20 minutes (+4 ap's)
Water: 10/10

Pretty stressed out already this morning with test block coming up so I haven't worked out yet, but I HAVE to today. It's only 20 minutes, and I procrastinate more than that in a day, so surely I can fit it in. It's so chilly this morning that I'm thinking maybe I'll save it until this afternoon when my attention begins to wane. It'll be a nice little study break.

DAY 115-MANDA

coffee and milk (1), english muffing with sf jelly (1), ham (2)=4/20
1/2 apple (0), string cheese (1)=5/20
V8 soup (1), light triscuits (2), 2 string cheese(2), coffee with milk =11/20
PB toast (3)=14/20
ham and cheese sandwich (5), salad (0)=18/20
choc. almonds, blackberries (2)=20/20
Activity: upper body (4 AP's)
Water: 10/10


So glad to have you back. You can do it!

Day 1-Postgrad, haha

I'm back!

I have felt so out of control or just not myself. Ever since I moved in life has been so crazy. The good news is I think I am just about to catch up on everything I wanted to get done so life can get back to normal. I am going to WW on Saturday. I looked at the scale these past days and it says I've lost. Here's hoping that stays true.

Breakfast: Fiberone bar-3
small candy bar-1( I have purchased Halloween candy. I should have waited til the day of)

Lunch: Turkey sandwich-2
100 calorie pack-2
apple-1

9/22

Activity: lower body (+4AP's)
Breakfast: coffee and milk (1), PB toast (3), ham (1)
Snack: protein shake (2), blackberries (0)
Lunch: ham and cheese sandwich (4), tomatoes (0), blackberries (0)
Snack: 1/2 apple and ff hot dog (1)=12/20
Dinner: salad (0), some kind of protein (3), small baked potato (2)=17/20
Snack: 1/2 apple, lunch meat (2)=19/20
Water: 2/10

DAY 114-MANDA

Activity: jogging intervals (+3.5APs)
Breakfast: coffee and milk (1), MIM (3)
Snack: 1/2 apple, lunch meat
Lunch: steak, green beans, slice of bread
Snack: protein shake
Dinner: pork chop, salad, cauliflower
Snack: 1/2 apple, lunch meat
Water: 1/10


So how did the rest of the date go? :)

DAY 113-MANDA

Breakfast: coffee with milk, muffin in a minute=4/20
Snack: protein shake (2)=6/20
Lunch: hot ham and cheese sandwich (4), tomatoes (0), blackberries (0)=10/20
Snack: 1/2 an apple and lunch meat (2)=12/20
Dinner: lean filet mignon, green beans, 1/2 serving baked potato, blackberries =17/20
Snack: 1/2 an apple and lunch meat(2)
Activity: upper body (6 Ap's)
Water: 10/10


Also, there are instructions from the book on the web site--you just have to look for them:

Cardio Plan

Weight Training Plan

Eating and Food List

DAY 112-MANDA

Free day. :)


Here's the link:

http://bodyforlife.com/

This link has all of the charts that I use to track my meals, goals, workouts, etc. Helps to visualize it on paper.

http://bodyforlife.com/exercise/downloads/bfl_charts.pdf

http://bodyforlife.com/exercise/journals.asp

Here's the foods they want you to focus on:

http://bodyforlife.com/nutrition/foodlist.asp


Here's the gist:

• 12 weeks
• eat six small meals that consist of a lean protein and a complex carb with vegetables at at least two of those meals; 10 glasses of water per day.
  
• you get one "free eating day" per week so you body doesn't think it is starving
• You alternate between upper body strength training, cardio, lower body strength training, cardio, repeat. Don't work out on your free day.
• The charts above help you track your progress, which is very helpful I think. Look at them to see how they want you to workout.
  
• Basically with the workouts, you do interval training. Start out easy, increasing the resistance/intensity each time.
  
• Cardio is only 20 minutes broken down into 4 intervals. You can do any type of cardio to achieve this. They also want you to do it on an empty stomach first thing in the morning on cardio days.
  
• plan your meals the night before
• make goals for the next day every night for the next day
  
• basically it is a lot of planning, as well as working on your mind/inner self by setting goals and being positive.

I really love the before and afters. They are so inspiring. Many of these people are somewhat scary looking afterward, but I can't believe how far some of them came.

http://bodyforlife.com/success/beforeAfterAfters.asp
http://bodyforlife.com/success/goals/multichallenge.asp

I can't believe what you can achieve in 12 weeks.