Monday, March 28, 2011

Sunday Food Prep & Today's Food plus Training Update

Sunday Food Prep done :-) My protein powder should arrive soon (good thing because I'm now out!). Other proteins for the week are Chicken, Ground Beef (lean, for tacos/taco salad), hard boiled eggs, Greek yogurt, cottage cheese. Grains: brown rice. Veggies: Zucchini & yellow squash, broccoli & cauliflower, asparagus, green beans and my salad stuff: spinach, cabbage, peppers, carrots, onion.  Fruit: apples, grapefruit, pineapple, cantaloupe, strawberries, bananas & blackberries. Fats: string cheese, oils.

Family menu:
Sunday (last night): Bacon burgers with sweet potato fries (yes, they're both clean!)
Monday: Taco Salad (lean ground beef seasoned w/MrsDash Southwest Chipotle & canned tomatoes & chilies over shredded lettuce for the family, cabbage & spinach for me & Ariel, drizzled with greek yogurt & sriracha sauce).
Tuesday: Balsamic glazed chicken with baked zucchini
Wednesday: Wraps (bowling night & the kids are with their grandparents)
Thursday: Cheese stuffed chicken (from Oxygen magazine) with steamed broccoli & cauliflower and baked sweet potato.
Friday: Oven bbq chicken with steamed green beans and potatoes
Saturday: leftovers
Sunday - Bill's birthday dinner! Enchilasagna & Salad.

Food for Ariel and I... grilled chicken breast, brown rice, steamer veggies, cottage cheese & pineapple for her, greek yogurt & granola for me, apples... the usual cooler foods.

The plan... Ariel will be kicking it up a few notches this week. Her training intensity will be high, and she's currently at 1600-1700 calories/day... that might go up to 1800 by week's end. My calories remain at 1800/day, and one change made to my training this week is to pull shoulders out of the chest/tricep workout and do them on their own. 

Here's my plan:
Monday: Total Body Conditioning Class (pm)
Tuesday: Yoga (am)  Lifting: Chest/Triceps (pm)
Wednesday: Muscle Class (pm) & Cardio if time
Thursday: Yoga (am)  Lifting: Back/Biceps/Abs
Friday: Legs & Cardio if my knee can handle it
Saturday: Cardio then Shoulders
Sunday: Rest (maybe light cardio)

Ariel is still doing fantastic with her total lifestyle change. She's sticking to the food plan and training routine, and she's already displaying nice toning. The first week, she lost 5 lbs, which while we know it's mostly water weight, was a little frustrating. We'll weigh in & do the measurements and such to see where she's at now, but she's looking good. We've got a lot of muscle to pack onto her.

Ok... that's the update so far! :-) 

Here's today's food:
Breakfast -
   Oatmeal w/protein powder, ground flax, cinnamon plus half a grapefruit 
Snack 1 - 
4 oz beef with 1/2 slice each cheddar (medium) and swiss and an apple   
 -   5 oz chicken breast, 1/2 cup brown rice, 2 cups steamed Zucchini & Yellow Squash with the other half of my grapefruit 
Snack 2 -
 1 cup 0% Chobani Greek Yogurt (plain) with 1/4 cup of granola & 24 almonds   
 - 6 oz lean ground beef, 3 cups shredded spinach & cabbage with 1/2 cup plain greek yogurt & sriracha sauce & 1 oz feta.  

Today's numbers: Total intake: 1781 calories; 40% protein, 33% carb, 27% fat.

Note: Coolers for the boys (hubby Bill & his dad): Chelle's breakfast burrito,  2 hard boiled eggs, apple, string cheese, strawberries & a serving of granola (clean, homemade).

Note 2: Ariel's food today: Breakfast: Oatmeal w/protein powder, ground flax, cinnamon; Snack 1: 5 oz grilled chicken, apple, 24 almonds; Lunch: 5 oz grilled chicken, 1/2 cup brown rice, 2 cups steamed veggies w/ 1/2 Tbsp butter; Snack 2: 3/4 cup cottage cheese with 1/2 cup pineapple; Dinner: Taco salad - 6 oz ground lean beef over spinach & lettuce w/greek yogurt drizzled on top. Snack 3: protein shake. Approx 1700 cal.

Happy Monday!

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