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Friday, March 26, 2010

But I do eat healthy

Once again, Bloggies, you have come through and sent me some good advice after my post about eating like crap. =0) THANK YOU!

There was something I wanted to clarify though... I started this journey about a year and a half ago so these eating 'habits' aren't anything new to me but I'm still working on making them into habits... does that make sense. The biggest piece of advice people were sending was to take this one day at a time... change one habit at a time. But the thing is I thought I had done that already. I drink nothing but water. I get in more fruits/veggies than recommended. I watch my sodium/saturated fat/sugar/anything bad daily and I try to stick to whole foods. Besides this week, I rarely eat out and rarely have junk food. A typical day of eating for me looks like this:

Meal 1 - Shakeology, 2 c spinach, 1/2 c berries, chia seeds
Meal 2 - protein powder, 1/2 sweet potato
Meal 3 - 6 oz tuna, Laughing Cow wedge, two slices whole wheat bread, 2 c veggies
Meal 4 - protein powder, 1 apple, handful of raw almonds
Meal 5 - 2 c veggies, fish/chicken, 1/2 c brown rice
Meal 6 (once in a while if I'm still hungry) - 1 boiled egg, 1 boiled egg white

Basically I try to get in protein/carbs at every meal and keep them at a 40/30/30 ratio. I think I just kick and scream a lot more than necessary when I have an off day because it gets me totally stressed out... I'll try to control that! =0)

One of the comments left on my previous post really brought it into perspective: if I work out so hard why would I want to do anything to take away from my progress? GOOD QUESTION and I never really thought about it that way! I have been working out pretty hard yet my crappy nutrition is just stalling my progress... just keeping me at maintenance... well actually, I brought this up to my personal trainer (who's a nutritionist as well) and he said the only positive thing I might see come out of eating more calories than I should is muscle growth! Don't let that be an excuse to eat everything in sight but to build muscle, you do have to eat at a slightly higher calorie-range. And of course those extra calories should still come from good nutrition - not ice cream and pizza and friend chicken - but that's why my PT/nutritionist said it might be a positive thing.

Wishful thinking can't hurt right?!

Talking about building muscles, today completes day 12/84 for the Body for Life program and today was a tough one. I missed out on my upper body workout on Wednesday because I was sore from the trainer session on Tuesday so I combined my upper and lower body workouts today. This translates to almost 2 hours at the gym:

Upper Body Workout
  • Chest: chest press machine
  • Chest: push-ups
  • Shoulders: alternating shoulder press
  • Shoulders: lateral side raises
  • Back: wide-grip lat pull-down
  • Back: narrow-grip pull-ups
  • Tris: dips
  • Tris: tri extension
  • Bis: barbell curl
  • Bis: dumbbell hammer curl
Lower Body Workout
  • Abs: leg lifts
  • Abs: exercise ball crunch
  • Quads: leg extension machine
  • Quads: leg press
  • Hammies: lying leg curl
  • Hammies: sitting leg curl
  • Calves: standing calf-raise machine
  • Calves: angled standing calf-raise machine
Loved, loved, LOVED the barbell bicep curls - first time I did them - but I think I may have injured my forearm a bit. When it comes to any bicep work my forearms tend to fatigue much faster than my bi's and looks like I pushed them too hard. I blame it on being in the "big boy" section of the gym, as I call it, with the free weights and and big ripped guys and gals working out - can't look like a total wimp in front of them, right? Anyway, my right forearm KILLS when I bend my arm so I'll need to watch that. Next week I have three upper body workout days scheduled so not sure how I'll handle that. Any suggestions for a good bicep workout without using too much of the forearm (using more of the bicep brachii instead of the brachioradialis)?


Boomer said...

Annie, I have been giving more thought to your biceps workout and the forearm problem. Aside from the advice I gave you last time, give this a try. When you go to the gym do they have the machine that have pulleys on each side of a rack? Get in the center of the machine, slide the pulleys into position so that they are a little over head height. Grab the handles and pull them towards your ears. You upper arms should be parallel to the floor. The movement would be like doing a biceps pose. It kind of looks like this... http://www.youtube.com/watch?v=LmLef7qYSW0 Use lighter weights.

PhluffyPrincess said...

I totally am not far enough into my journey to know what arm exercises to recommend, but I am sure that I will learn as you learn!

Dana (www.eatsleepgetfit.com) said...

How do you like the Shakeology? I was thinking about ordering it and using it for breakfast. I tried a sample and it is pretty good!

Kyle Gershman said...

I wonder if using resistance bands would provide a different kind of tension that might not hurt your forearms...of course, I'm far from qualified to give advice on strength training modifications.

Will said...

I love Shakeology!

Sounds like you've got a pretty good work out

Fitness Achievement

CJ said...

If you do biceps curls with palms facing inwards it works your brachioradialis, but if you keep your palms facing up it works your biceps

Laurie said...

It is much easier for me to workout than not eat. I TOTALLY get it, and it sucks. I also wake up planning for a healthy eating day and often I lose my resolve. So hard, so frustrating.
Thanks for your honesty, it helps.