Workout today = shoulders/triceps/core/cardio + 20 mins of hot tub to destress.
Dinner
Ground turkey breast larb gai
290 calories
0.8g fat
5g carbs
65g protein
Also broke into the 260s! How exciting!
269.6lbs!! 4.6 lbs away from the century mark!
Planned on doing hot yoga tonight as I give my muscles a break by stretching and sweating it all out.
Since I was going to be in seattle for hot yoga, decided to go early and grab some lunch at "San Fernando's Roasted Chicken Peruvian Restaurant". Had the quarter chicken and replacrd the side of fries with extra salad...while avoiding that ranch dressing on top. The chicken was delicous!
Did a weigh in post yoga today.
Current weight 271.8lbs!
6.8 lbs away!!
More turkey lettuce wraps tonight along with boiled kale in chicken broth topped with 5 spice ground turkey.
Also made some healthy non fat spinach and kale greek yogurt dip... yummo!
Today's gym workouts were back, biceps, and the daily cardio (45 mins today) but I also added 1/2 hour in between my cardio and weight lifting for relaxing and recover in the spa and sauna.
I was excited for today dinner because I love cooking new recipes. I decided to make five spice turkey lettuce wraps! Each wrap is topped with fresh basil, cilantro, shredded carrots, lil squeeze of lemon drop and a few drops of spicy nuoc mam to give it a lil kick! The turkey was made up with five spice powder, hoison sauce, ginger, red and green bellpeppers, and red onions with a lil heat from dried pepper flakes imported from VN!. It was delicous. I made enough tonlast for several meals!
Each wrap:
80 calories
1g fat
10g carbs (2g fiber)
9 g protein
(I ate 6 for a total of 480 calories, 6g fat, 60 g carbs, 54g protein)
Desert
1/2 cup of trader joe's plain organic nonfat greek yogurt with fresh blackberries and blueberries.
80 calories
0g fat
4.5g carbs
12g protein
23g protein
First hot yoga session = bucket of sweat!!
I went to "Breathe Hot Yoga" in South Lake Union today and i can honestly I've never sweated so much from any workout in my life! It was definately a different feeling from my normal routine workouts. The room was over 100° F and I was already sweating the second I walked in. The instructor was super friendly and encouraging. I didnt know my body could bend the way it did today! The 90 minutes session flew by quickly and had me leaving a little sore but my muscles felt relaxed! All that stretching was what my muscles needed after all the tough training I've been putting it through. Its something I would recommend anyone to try atleast once.
Saturday was exhausting but fun!
Saturday morning was the grand opening of the new 24hour fitness in kirkland at totemlake mall so I decided to check it out. The gym it self isnt very big but the equipment there looks new and clean. While I was there, they were giving away free gym bags, towels, cantines, and lunch!! Theybhad panera bread cater so i had a sierra turkey sandwich. It was delicious!! I only did a light arms workout and a breeze 5 minute run on the elliptical because I didnt wanna over work myself cus I was still playing football in the afternoon.
Football was amazing and an incredible workout. I always end the game feeling incredibly sore but I see it as a way to see howball the hardwork you put in the gym being applied in sports. Not to sound cocky or anything but I dominated the line with 7 sacks, a personal best! Ive noticed an improvement on my speed, power, and quickness. All that working out is definately paying off! Makes me so excited to see how far ive gone. Before this year, for me to get even 1 sack was a challenge cus I was too slow to chase anybody down and would be tired early cus of my conditioning was poor. So far this season going back to early december, in 5 games ive recorded 19 sacks! Yes, ive been keeping track :). This just makes me wanna work harder so I can be even STRONGER! FASTER! LOUDER!
After the game, I treated myself a bit and with a visit to mi hue ky gia (sp) and had theyre chicken wings and mi vit tiem. I take this as my 2nd cheat meal of the weekend and it was amazing!
After all that, physical activity still wasnt over. My uncle had a birthday party later that night at See Sound Lounge and danced for another hour or 2, burning off even more calories! And I did pretty well limiting myself from drinking by onlybtaking 1/2 of a shot! Othrr than that, water all night.
No break today either. Im going to my first hot yoga session with my friend Michelle and im actually quite intimidated but excited too. Wish me luck!
Noble court dimsum with the coworker. I called this my cheat meal of the weekend.
Ha gow, shu mai, chicken feet, and bean curd roll.
For dinner today, I made turkey taco pasta. Delicious and relatively healthy.
Ingredients:
Trader Joes taco seasoning
99% fat free ground turkey breast
Organic whoe grain pasta
Fage 0% total plain greek yogurt
Trader Joes lite mexican cheese blend
Onion
Red bell pepper
Organic canned diced tomatoes
303 calories
4g fat
29g carbs
29g protein
Desert
Fage 0% total plain greek yogurt with fresh blueberries.
I was really debating all day if I should use today as a recovery/rest day but in the end I decided to hit the gym anyways. Started out with 30 mins of sauna and spa to relax my muscles and continued on for a light 15 min on the bike. Today was shoulders day and for the first time, I started to incorporate assisted pullups into my workout. Its been the most intimidating workout for because ive never been able to do them but it was time I got over it. A year ago, 1 single pull up, even assisted was an impossibility for me but I was able to do 4 sets of 10 reps assisted. It was definately a giant step for me today and now im closer to one of my goals of being able to do the first pull up in my entire life!! So excited. As for the rest of my shoulder day, I did military press, arnold press, dumbbell press, shrugs, lateral raises and machine shoulder press.
Today was another 2 hr workout. Started off with 65 minutes of cardio on the elliptical again and wow.... I wanted to get off after the first 20 mins but motivation from being so close to my goal pushed me through it. I ended up running 6 miles while burning a whopping 1000 calories in 65 minutes! Feels great! I then followed with my 2nd chest day of the week with 4 sets of each workout : bench press, incline press x2 (free weights and machine), dumbbell press, pectoral flies, and cable crosssovers. I will check the scales tomorrow morning to see how much progress today was.
Dinner was boring tonight. I made a little bit of whole grain penne pasta with spaghetti sauce and chunks of grilled chicken. I could only stomach 1/2 of it cause it was not satisfying. So I quickly went to the fridge and got my greek yogurt and an apple to finish off my dinner.
540 calories
5g fat
11g fiber
34g protein
Grilled chicken with red bell pepper, onions, spinach, and avocado on organic 100% sprouted grain ezekiel bread.
404 calories
11g fat
16g fiber
35g protein
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| Today's Workout Today was back and abs day along with my daily cardio. I must say its my least favorite only because im obsessed with shoulder, chest, and arm workouts cus theyre the glamourous muscles but I kno back and core are just as important. I spent an hour doing back and core today and finished with 25 mins of elliptical. Fairly light day from my normal 2 1/2 hour days but I could give my body a break to recover a bit. |
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| The Weigh In As I usually do, I weighed myself after my workout and weighed in at 275.5lbs!! I haven't seen those kind of number on a scale in almost 14-15 years!! |
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Post workout dinner:
Grilled chicken breast stuff with a little light greek yogurt spinach dip, fresh spinach and avocado.
Kale cooked in all natural chicken broth and chopped garlic tossed with some shredded chicken breast.
Chobani Non-Fat Peach Greek Yogurt.
~575 calories
~16 g fat (50% good fats from avocado)
~60 g protein
~9 g fiber
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| Today (1/22/13) Weight Today= 280lbs Starting Weight (11/11)= 365lbs Net lost= 85lbs Goal= 250lbs |
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| left to right (11/11)-(12/11)-(01/12) (02/12)-(03/12)-(04/12) |
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| Left to right (04/12)-(05/12)-(06/12) (10/12)-(11/12)-(12/12) No progress pictures for July-September |
