Hi All ~ This is going to be a quick post. I just finished working and NEED sleep :( So glad tomorrow is Friday and I think I’ll be done with my project *fingers crossed* I am absolutely looking forward to my FREE DAY and a day off of workouts on Saturday. My legs are still sore but getting a little better I think. My co-worker told me to try some Gu Shots as she thinks that helps with soreness. Not sure I remember if Gu has helped me with that before or not.
This morning I was up at 5:06 AM to get in my Upper Body Workout.
5 minute Warm-Up on the treadmill
Chest
Barbell Bench Press
12 reps at 50 #
10 reps at 55 #
8 reps at 60 #
6 reps at 60 #
Pec Flies (you know the ones that are like, we must, we must, we must increase our bust! Does anyone remember that?!)
12 reps at 25 #
12 reps at 20 # (high point)
Shoulders
Seated Dumbell Press
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
Front Lateral Raises – next time go 5 lbs heavier
12 reps at 10 #
12 reps at 15 # (high point)
Back
One Arm Dumbell Rows
12 reps at 10 #
10 reps at 20 #
8 reps at 25 #
6 reps at 25 #
Lat Pulls
12 reps at 35 #
12 reps at 35 # (high point)
Triceps
Tricep Press
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
Cable Extensions
12 reps at 10 #
12 reps at 15 # (high point)
Biceps
Alternate Dumbell Curls
12 reps at 10 #
10 reps at 15 #
8 reps at 20 #
6 reps at 25 #
Hammer Curls
12 reps at 15 #
12 reps at 20 #
I did a few minutes of stretching after. My entire workout took 56 minutes – I think I was moving slow from being tired and sore.
Moving onto today’s eats. I was starving again when I went to workout. I think next time I will have a handful of nuts before if I am like that. I dove right into Meal #1 at 6:45 AM post workout. I was craving “fried” eggs something I rarely have so I had them cooked in nonstick spray with sea salt and pepper.
Plus 2 slices of Ezekiel toast – dry.
All together I think I downed it in like 5 minutes since I was running late despite getting up earlier than planned LOL
Meal #2 – 10:05 AM Chocolate, Banana, Almond Protein Shake.
My co-worker & I headed to Whole Foods for lunch today. I was all set on a salad until I saw the healthy BFL options. Meal #3 at 1:08 PM. I seriously I think I could eat here EVERY day if it wasn’t so expensive.
Grilled Citrus Shrimp (for only $2 a skewer)– brushed with OJ and Lemon juice plus herbs – you have to love that combo! Each skewer is 2 oz (1/2 my protein) so I added a little bit more protein.
With 2 oz grilled chicken – YUM! I LOVE that they will weigh it for you right there. I told the lady why and she probably thinks I am crazy, but, said she totally understood.
Especially when I told her I only wanted a 1/2 cup of brown rice. 😀
For good measure, I threw in a bunch of grilled veggies – delish!
Meal #4 at 4:00 PM I totally wanted chocolate after seeing the fantastic cookies n cream cupcake my co-worker got at Whole Foods. So I swamped my AM snack for this perfectly balanced Pure Protein Bar – Check out the stats 18 g carbs, 20 g protein, 4.5 g fat – not too bad!
I LOVE that it was totally chocolate covered.
With chocolate chips inside! This was the Chocolate Deluxe Flavor – it was eh, ok. A little powdery, but, it did the trick at filling me up.
I took a work break for Meal #5 at 7:38 PM. I broke really quick to run to the Farmer’s Market to get some more HUMMUS before they closed and came back for part 2 of my Whole Foods day ~ a BIG salad. I don’t remember everything in there but just imagine EVERY vegetable you can get plus egg two HUGE beans and my FAVORITE Balsamic Marinated Onions. You do not need any dressing at all when you have these onions – so good!
I added a 6 oz serving of TJ’s Organic 0% Plain Yogurt with a nectarine for more protein and some carbs.
I just finished meal #6 at 10:16 PM ~ 1 c watermelon plus 2 Cabot LF Cheese Squares.
There you have it ~ another successful BFL day. I guess that wasn’t so quick afterall. I can’t believe I have 5 days under my belt and only ONE workout left this week – yahoo!!!!
STAT RECAP:
Calories Consumed: 1,461
Calories Burned: 2,538
Steps Taken: 5,356 (glued to my desk ALL day – boo!)
Ratios: 36% Protein, 37% Carbs, 27% Fat
QUESTION OF THE DAY: What do you all do to get rid of muscle soreness? I need some ideas 🙂
Ok, I am exhausted and off to catch some zzzz’s before I get up for a fun filled Friday. Nite all!
every day should be whole foods day!
I like the Pure Protein Chocolate Chip Cookie one the best, runner up is the Peanut Butter.
For soreness, I make sure to eat one banana each day (either in whole banana form or frozen with my protein shake) to make sure I get enough potassium. Also, since I started adding in an extra 10 minutes to the end of my workouts my soreness factor has gone down a lot.
haha! look at our shakes from yesterday! SAME COLOR BULLET CUP! and same shake! i love it. i love that you ate lunch promptly at 1:08 and dinner at 7:38 🙂 i can’t wait to try my protein bars! i left them at home and really could have used one yesterday. i love the stats on them. your WF lunch is amaaazing, love that they weighed and measured it all our for you! those onions look super juicy and delicious, i love balsamic. for soreness i just drink extra water, move around more and stretch a lot!
Are your legs sore from running or lifting? I stretch ,,eat lots of protein, try some recovery socks *though I am iffy about them, and ice baths seem to help post workout!
Whole Foods makes everything better! I’ve never seen shrimp scewers there yum! I never really know what to do for soreness! I usually just take a day off from the gym.
I’m new to your blog and found it through the lovely Janetha’s. Props to you for doing the BFL challenge, I’m really intrigued. Your meals look great and you’re totally kicking butt on those workouts! Keep it up!
Oh and aren’t nectarines the BEST?!
I relieve soreness by a lot of stretching as well as slow walking warmups before my next workout.
Havea good weekend and enjoy your free day!
Since I have been letting work buy me lunch…yes 12 hour days they deserve too, I have been eating whole foods for the past couple days! I have made sure they bought me a Synergy too….WAHOOO
For muscle soreness, mostly I just let it go away on its own. Some light yoga or pilates could help.
Meal #5 is so bright and cheery!!
I <3 Whole Foods…I have such a hard time going in there and not getting the salad bar and hot foods bar and cold salad bar, and…yea ok basically everything in there!
Great workout and great eats!
I think I could eat at WF everyday too, if not for the fact that it’s expensive and the closest one is an hour away! 😀
WHOLE FOODS IS MY ROCK!!! I love EVERYTHING ABOUT THEM – well except that they don’t carry a few of my splenda drinks, but what can you do – oh and that they won’t order me some escolar… but I’ll survive! Everything else rocks my life… I think what I really hate about them actually… IS THAT I SPEND SO MUCH MONEY whenever I go! AH ha! I walk in for ONE thing and leave with 20 or MORE items!!!
I have sort of learned my lesson though:
– I used to get 3 to 4 pound salads (I know, wtf do I put in there)… but I have figured that I can make cheaper salads if I buy all the individual ingredients…
– I used to buy their prepared grilled salmon @ $21.99 a pound – but HELLO – first off, it’s FARMED so why in the world is it that expensive… & second, over at the fish counter farmed salmon is $12.99 and it cooks in about 5 seconds, now I buy raw fish and cook it myself…
*I cannot wait until WF makes their Garlic Brussels Sprouts AGAIN – those are KILLER – but they only are made from November until March!
Loving all the meals you ate today! As Lynn said, every day should be a WF day!!
<3 jess
Whole Foods makes my WEEK!
Yum! Salad looks great! I’ll have to look for it!
I make sure to take my time and stretch after workouts and drink a LOT of water, to avoid soreness. But sometimes, it just happens. Once it hits I drink extra water and make sure to do something that day to reduce the lactic acid in my muscles.