May 23, 2016

Remember when I said most of the 7 pounds I had “gained” was food and bloat? Today I am 133.8.

Yup. Just restricting my diet, sweating a lot at the gym, and healthy BMs (sorry, not sorry) shed 5 pounds. 

Here is what I did today!

Diet: 912 cal, 84 g Protein, 97 g Carbs, 60 g Sugar, 25 g Fat

Breakfast- 255 cal

  • Quaker Banana Honey Nut Flats 180
    • These are awesome little breakfast bars. You get three flats in a package and provides a morning carb fix without going overboard. 
  • Strawberry Almond Milk 75

Lunch- 175 cal

  • 1/2 scoop of Vanilla Whey Protein 80
  • Dannon Vanilla Greek Yogurt 80
  • 1.5 ounces of Strawberry 15
IMG_0100
The powder does have a slightly funny taste, but you will get used to it!

Dinner- 360 cal

  • 12 ounces of zucchini 58
  • 3 ounces of onion 34
  • 1/2 tbs of canola oil 60
  • 5 ounces of mushroom 31
  • BBQ Pulled Chicken 177
    • I put chicken breast in the crockpot with lemon juice, garlic, tomato, and BBQ sauce for 6 hours.

Snacks- 123

  • 3 ounces of grilled chicken 93
    • There was some BBQ sauce that I did not track. Be very aware that condiments can add many calories, so use sparingly
  • 3 ounces of strawberries 30

Workout- 300 calories burned… but don’t let a workout influence your diet!

Lifting

  • 3 sets of 10 Shoulder Press
  • 2 sets of 12 Bicep Curl
  • 2 sets of 12 Tricep Extension
  • 2 sets of 5 Pull Ups
  • 2 sets of 10 Dips
  • 3 sets of 10 Seated Row
  • 3 sets of 10 Leg Extension
  • 3 sets of 10 Hamstring Curl
  • 3 sets of 10 Squats wth a kettle bell

I wanted to hit all of my major muscle groups because we took three days off while in Mexico. They did have a small gym there— but we stopped going after the second day!

Cardio

I ran on the treadmill in varying intervals to maximize fat burn. Below is my interval program.

  • 3 minutes
    • 10% incline
    • 4.5 mph
  • 2 minutes
    • 5% incline
    • 6 mph
  • 1 minute
    • 2.5% incline
    • 9-12 mph depending on how well you sprint/ how hard you want to work
  • Repeat 2-3 times

Because I did not eat very much today, staying busy was the key to success. I spent my morning running errands and completing yard work. The last thing you want to do is sit around thinking about how hungry you are. When I started to feel hunger getting the best of me, I sipped on black coffee. The caffeine curbs your appetite and the warm liquid can make you feel full. Additionally, it will help move food through your digestive track.

Xoxo,

Hayley

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2 Comments Add yours

  1. Rebecca says:

    That shows that you were FOS😱 Impressive how fast you are back in the groove. I think you should take Preston to the track and race him in some 200m sprints for a cardio someday! Let him see your track star side.

    Liked by 1 person

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