Weight today: same
Total lost: 11 pounds in 6 weeks
1/2 cup of oatmeal: 150
2 tsp of sugar:30
1/3 cup of skim milk:30
1 tbl of powder coffee creamer for coffee: 30
1/2 oz of Hanover Garlic bread pretzels:70
20 regular pretzels:35
vanilla protein shake:110
running total: 455
1 extra large egg:80
1 extra large egg white:15
1/2 cup of 1 % fat cottage cheese:80
4 oz of cantaloupe: 40
1 tbl of powder creamer with coffee:30
1/2 graham cracker sheet:35
1 Laughing Cow Garlic Herb slice:35
vanilla protein shake:110
running total: 940
3 1/2 oz chicken breast:122
1 tsp of Bacon Ranch dressing:23
3 oz potato:66
1 tsp of Smart Balance Light butter: 15
1 tbl of powder coffee creamer:30
1 ice cream bar:160
pieces of son's chocolate of his ice cream bar:50
running total: 1406
Today's challenge: hydration and not snacking
Planned Fitness: abdominals
50-60 minute weight lifting leg work-out (didn't get it in yesterday)
Note on picture: I use salt-free Mrs. Dash on both sides of my chicken breast when cooking it up over the stove. It's better than just a plain chicken breast, and is also salt free.
Added note: I will be providing some more information on my weight lifting leg work-out today.
My Leg Work-out
Well, I just remembered that told you all how I was going to write about my weight lifting work-out that I do for my legs.
I did it this afternoon. It is as follows:
3 x12 leg curls
3x12 leg extensions
3x12 leg press
3x15 step-ups on each leg
3x12 backward walking lunges on each leg
3x12 straight legged dead lifts
3x15 jump squats
For those who are new to weight lifting terms, the three means that I did three sets of that exercise twelve times each. I didn't include a weight because I didn't want to intimidate you...no, just kidding. Actually, the weight you use depends on the level you are at and the machine you are using because a different brand of machine may have things set-up differently which might affect the weight you use. So it doesn't make sense for me to say the weight.
But, really, believe me, I'm an animal on those weights. Ok...enough joking.
But seriously, I feel like such a pud because I don't have pictures. This particular weight lifting leg work-out is actually something I found on-line from someone else's work-out that they put together to compete in a bodybuilding fitness competition.
But out of this work-out there are a few things you can do without going to the gym that will help sculpt your lower body. They are the walking lunges, step-ups and the jump squats. I would even wager that you could figure out a way to do calf raises at home too. I do those on a different day.
Perhaps tomorrow I can have myself or my 14-year-old protege demonstrate a few at-home moves for you all.
Would you like that? You just have to promise not to laugh.