hmihal Posted January 3, 2013 Share Posted January 3, 2013 Food and Exercise Log for 01/03/2013 1st Meal: Green smoothie with 8 cups chopped kale, 1 tbs chia seeds, 1 frozen banana, 1 scoop TJ Soy Protein, 1 cup Pineapple and 1 cup H202nd Meal: 2 cups melon and 1 1/2 cup grapes3rd Meal: Large Salad with 1 head Chopped Romain Lettuce, 1 sweet onion, 2 Roma Tomatos, 1 cup chopped Mushrooms, 1 cup Black Eyed Pea Chili leftover from New Years Day and 1/4 cup balsalmic vinegar. 4th Meal: Orange5th Meal:Green Smoothie 8 cups chopped kale, 1 frozen banana, 1 scoop TJ Soy Protein, 1 cup Pineapple and 1 cup H20 Cardio: 45 Min HIIT Spin ClassChest and Tricept: Incline DB Press: 15x12, 20x10, 20x10Rope Pushdown: 35x12, 35x10, 35x10DB Bench Press: 20x10, 20x10, 20x10Skull Crusher: 15x10, 15x10, 15x10Incline DB Fly: 15x10, 15x10, 15x10Standing DB French Press: 25x10, 25x10, 25x10 Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 3, 2013 Share Posted January 3, 2013 Great to have you onboard Holly! Looks like your 2013 is off to a good start, how long have you been training for? What brands of greens do you use? Feel free to go through the other journals and comment in them, that tends to get people checking in on yours. All the best MF. Link to comment Share on other sites More sharing options...
hmihal Posted January 4, 2013 Author Share Posted January 4, 2013 Hi Mini Forklift, I have been weight training for about 4 years. Before that I did mostly cardio and toning work. I use whatever greens are on sale! Right now I'm using Glory Foods Greens. It is convienient because they are prewashed and ready to throw into my Vitamix. Once a week I try to stock up on Collards, Kale and Mustard greens this week. Thanks for the warm welcome! Link to comment Share on other sites More sharing options...
hmihal Posted January 4, 2013 Author Share Posted January 4, 2013 It's not even 8 and I'm done with the gym for today! I've got a going away lunchone with a friend who is "retiring" to stay home with her two kids so I hit the 5:50 AM Spin class at the gym this morning. Cardio: 45 Min HITT Spin ClassBicepts and shouldersArnolds: 15x10, 15x10, 15x10Front and Side Strait Arm Raises: 5x10, 5x10, 5x10Hammer Curls: 15x12, 15x12, 15x12Shoulder Press: 12.5x10, 12.5x10, 12.5x10Concentration Curls: 15x10, 15x10, 15x10 1st Meal: 2 Scoops Garden of Life Raw Meal2nd Meal: Miso Soup with Wakame (Sea Weed) and Edamame3rd Meal: Salad with Black Bean Burger4th Meal: Green Smoothie with 6 cups chopped Collard Greens, 1 frozen Banana, 1 Tbs chia seeds, 1 scoop Soy Protein Isolate5th Meal: Large Salad with Beans and Salsa Link to comment Share on other sites More sharing options...
hmihal Posted January 5, 2013 Author Share Posted January 5, 2013 I don't work out on the weekend but here is my meal plan for today. Meal Plan 1/5/2013 1st Meal: Green smoothie with 1 scoop TJ's Soy Protien, 8 cups collard greens, 1 Tbs Chia seeds, 1 banana and 1 cup water2nd Meal: Orange3rd Meal: Large green salad, with 1 cup mushrooms and 1 cup Texas Caviar http://fatfreevegan.com/blog/2010/02/24/texas-caviar-black-eyed-pea-salsa-or-salad/4th Meal: Miso soup with wakame and tofu5th Meal: Large green salad, with 1 cup mushrooms and 1 cup Texas Caviar http://fatfreevegan.com/blog/2010/02/24/texas-caviar-black-eyed-pea-salsa-or-salad/6th Meal :Green smoothie with 1 scoop TJ's Soy Protien, 8 cups collard greens, 1 banana and 1 cup water Fat 12.7g 9.2%Saturated Fat 1.2g Cholesterol 0mg Sodium 3,474.8mg Carbohydrates 207.3g 66.4%Fiber 53.2g Sugars 93.8g Protein 76.5g 24.5% Link to comment Share on other sites More sharing options...
hmihal Posted January 8, 2013 Author Share Posted January 8, 2013 Meal Plan 1/8/131st Meal: Green Smoothy with Kale Greens, Banana and Chia Seed2nd Meal: Miso Soup with Tofu and 1 cup blueberries3rd Meal: Large Green Salad with Romain, Texas Caviar and Pineapple Salsa mmmmmmmmmmmmmmm!!!!4th Meal: Veggie and Bean Soup6th Meal: Green Smoothy with 3 Tbs Hemp protien, Collard Greens, and Stevia7th Meal: Black Bean Soup served over brown rice Cardio: 45 Min Spin Class at noon and 20 Min Elliptical in EveningWeights: Tuesday - Back Reverse Grip Bent Over Row (15*, 12*)4 12, 10, 8, 8 Wide Grip Pull Down3 10-121 Arm Cable Row3 8Hyper Extensions3 12-15 Link to comment Share on other sites More sharing options...
hmihal Posted January 10, 2013 Author Share Posted January 10, 2013 Yesterday was a rest day for me but I still did a spin class. Today isThursday - Chest and Biceps Chest Incline Dumbbell Press 4 sets 12, 8, 8, 8 Pec Dec 3 sets 10-12Dumbbell Flys 3 sets 10-12Push Ups 3sets to Failure Biceps Dumbbell Curl 4 sets 12, 10, 8, 8 EZ Bar Curl 3 sets 10-12Dumbbell Reverse Curl 3 sets 10-12Rope Curl 3 sets 10-12 Meal #1: Green smoothy with Collard Greens, 1 Tbs chia seeds and 1 scoop Pea ProteinMeal #2: Miso soup with tofu, miso paste and wakameMeal #3: Large romain salad with Texas Caviar, mango salsa and 1/2 avocadoMeal #4: 1 scoop Pea Protien mixed with water and small pearMeal #5: 1/2 cup brown rice and 2 cups Black Bean Soup Fat 32.7g 17% Saturated Fat 3.4g Cholesterol 0mg Sodium 4,970.6mg Carbohydrates 245.2g 56.7% Fiber 73.9g Sugars 57.3g Protein 114g 26.3% Link to comment Share on other sites More sharing options...
hmihal Posted January 11, 2013 Author Share Posted January 11, 2013 Meal #1 Green Smoothie with Collards, banana and Pea Protien PowderMeal #2 Green SmoothieMeal #3 Large Green Salad with onions, mushrooms, tomatos and 1/2 avocadoMeal #4 Pea Protein Powder and waterMeal #5 Large Green Salad with guacamole, salsa, beans & onions Fat 36.6g 22.7% Saturated Fat 4g Cholesterol 0mg Sodium 798.1mg Carbohydrates 180.2g 49.5% Fiber 64.3g Sugars 58.4g Protein 101.1g 27.8% Squats 5 Sets 12, 10, 8, 8, 8 Wall Squat 3 Sets 12-15Leg Extension 3 Sets 12-15Sissy Squat 3 Sets 20-25Hamstrings Leg Curls 4 Sets 12, 10, 10, 10Straight Leg Deadlifts 3 Sets 15, 12, 10CalvesSeated Calf Raise 3 Sets 12, 10, 10Standing Calf Raise 3 Sets 20, 15, 15 Link to comment Share on other sites More sharing options...
Amethyst8 Posted January 11, 2013 Share Posted January 11, 2013 Wow, you're kicking butt! I love your meals and fitness rotations. Link to comment Share on other sites More sharing options...
hmihal Posted January 16, 2013 Author Share Posted January 16, 2013 I have been playing single parent while hubby is out of town so I haven't had a chance to post my meals and workout rotation. Shoulders and Triceps: Shoulders: Seated Dumbell Press RepsXlbs15/12.5, 12x12.5, 10x12.5, 9x12.5Dumbell Lateral Raise15x5, 12x5, 15x5Dumbell Revese Fly12x12.5, 12x12.5, 12x12.5Dumbell Shrugs16x35, 12x35, 12x35TricepsEZ Bar Close Grip Bench Press12xEZ, 12xEZ, 12xEZDumbell Kickbacks12x10, 12x10, 12x10Rope Pushdown10x22.5, 10x22.5, 10x22.5 Meal #1 Green Smoothie with Collards, Pea Protein, Banana and StrawberryMeal #2 Green Smoothie with Collards, Pea Protein, Banana and StrawberryMeal #3 1 Cup Shelled EdamameMeal#4 Large Green Salad with 6 cups shredded Romain, 2 roma tomatoe, 1 sweet onion, and 1 cupwhite mushroom and 4TBS Balsalmic vinegarMeal #5 Pea Protein, wheat grass powder and spirulina mixed with waterMeal #6 1 cup Black Eyed Pea Hummus with baby carrots Fat 26g 17.7% Saturated Fat 2g Cholesterol 0mg Sodium 756.1mg Carbohydrates 175g 53% Fiber 46.7g Sugars 71.6g Protein 97.1g 29.4% Link to comment Share on other sites More sharing options...
PoPe Posted January 17, 2013 Share Posted January 17, 2013 wow your diet is awesome Link to comment Share on other sites More sharing options...
hmihal Posted January 17, 2013 Author Share Posted January 17, 2013 Meal #1: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberriesMeal #2: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberriesMeal #3: Large Green Salad with 6 cups shredded Romain, 2 roma tomatoe, 1 sweet onion, and 1 cupwhite mushroom and 4TBS Balsalmic vinegarMeal #4: 1 Cup Shelled EdamameMeal #5: Pea Protein, wheat grass powder and spirulina mixed with waterMeal #6: Eating out. Subway salad all the Veggies! Fat 30.9g 18.5% Saturated Fat 2.1g Cholesterol 0mg Sodium 667.5mg Carbohydrates 187.9g 50% Fiber 60.9g Sugars 84.2g Protein 118.3g 31.5% Cardio 45 Min Spin ClassToday isThursday - Chest and Biceps Chest Incline Dumbbell Press 4 sets 12x15, 8x15, 8x15, 8x15 Pec Dec 3 sets 12x35, 12x35, 12x35Dumbbell Flys 3 sets 12x12.5, 12x12.5, 12x12.5Push Ups 3sets to Failure Biceps Dumbbell Curl 4 sets 12x15, 10x15, 8x15, 8x15 EZ Bar Curl 3 sets 10xEZ, 10xEZ, 10xEZDumbbell Reverse Curl 3 sets 10x15, 10x15, 10x15Rope Curl 3 sets 10-12 Link to comment Share on other sites More sharing options...
maybenot Posted January 17, 2013 Share Posted January 17, 2013 wow your diet is awesome I second that Link to comment Share on other sites More sharing options...
hmihal Posted January 18, 2013 Author Share Posted January 18, 2013 TGIF! It's been a Loooooog week and I'm looking forward to a 3 day weekend! Meal Plan today:Meal #1: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberriesMeal #2: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberriesMeal #3: Large Green Salad with 6 cups shredded Romain, 6 Cherrie tomatos, 1/2 cup green pepper, 1/4 cup garbanzo beans 4TBS Balsalmic vinegarMeal #4: 1 Cup Shelled EdamameMeal #5: Pea Protein, wheat grass powder and spirulina mixed with waterMeal # 6: 3 Veggie Sushi Rolls and Miso Soup Fat 41.4g 17.6% Saturated Fat 3.3g Cholesterol 6mg Sodium 2,142.2mg Carbohydrates 304.9g 57.6% Fiber 62.9g Sugars 97.2g Protein 131.6g 24.9% Training:50 Min Spin Class with Laura (She's tough!) Leg Day DB Squats with 25lb Dumbells 5 Sets 12, 10, 8, 8, 8 DB Wall Squat 3 Sets with 20lb Dumbells 12x50, 12x50, 12x50Leg Extension 3 Sets 12x80, 12x80, 12x80Sissy Squat 3 Sets 12xBW, 12xBW, 12xBWHamstrings Leg Curls 4 Sets 12x45, 10x45, 10x45, 10x45Straight Leg Deadlifts with 2 20lb DB 3 Sets 15x40, 12x40, 10x40CalvesSeated Calf Raise 3 Sets 12x50, 10x50, 10x50 Link to comment Share on other sites More sharing options...
C.O. Posted January 21, 2013 Share Posted January 21, 2013 Great start to 2013 Holly! Mmm black eyed pea chili sounds good, that just might be dinner tonight. -Dylan Link to comment Share on other sites More sharing options...
Amethyst8 Posted January 22, 2013 Share Posted January 22, 2013 YUM! Veggie Sushi Rolls and Miso Soup is one of my favorite meals ever. Awesome fitness training too! Link to comment Share on other sites More sharing options...
hmihal Posted January 31, 2013 Author Share Posted January 31, 2013 Meal #1: Green Smoothie with Collards, banana, and one scoop hemp proteinMeal #2: 2 manderine orangesMeal #3: Vegan Chicken lo mein and side of collard greensMeal #4: Green Smoothie with Collards, Mango and one scoop hemp proteinMeal #6: Brown Rice bowl with pinto beans, chopped onions, chopped jalopenos, cilantro and salsa Link to comment Share on other sites More sharing options...
C.O. Posted October 19, 2013 Share Posted October 19, 2013 Hey Holly, its about time to pull that super hero costume out again for Halloween, unless you just sport that thing on the regular? How have you been, haven't seen you post for a while. -Dylan Link to comment Share on other sites More sharing options...
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