Warm up
Flash Workout
2 sets
Ending HR- 142
Cool down
Saturday, April 4, 2015
Friday, February 13, 2015
2/13/15
Breakfast- 1/2 cup rolled oats, 3/4 cup blueberries, 1 cup almond milk- 250
Lunch- Banana and half a medium latte- 157.5
Total- 407.5
Dinner-
1 tbsp olive oil, 4 oz Chicken Gizzards- 225.5
Rice and Quinoa- 270
Apple-ahhh-Rita- 287.5 cal
1/2 can of black beans and a tbsp of oil- 200
1/2 avocado- 161
Russell Stover- 350
Total cals- 1551.5
Total burned- 1901
Lunch- Banana and half a medium latte- 157.5
Total- 407.5
Dinner-
1 tbsp olive oil, 4 oz Chicken Gizzards- 225.5
Rice and Quinoa- 270
Apple-ahhh-Rita- 287.5 cal
1/2 can of black beans and a tbsp of oil- 200
1/2 avocado- 161
Russell Stover- 350
Total cals- 1551.5
Total burned- 1901
Thursday, February 12, 2015
2/12/15- DAREDEVIL
1/4 cup almonds and banana- 260
2 glasses of water
Stretch- 86
1st set- 145
30 sec rest
2nd set- 148
60 sec rest
3rd set- 150
2 min rest
4th set-144
cool down.
Lunch:
Ham Sandwich-
2 slices of bread- 200 cal
3 oz Turkey- 90
Total Lunch and Breakfast- 550
Dinner:
Healthy Ground pork/ Rolled oats Burger- 380 cals
2 lbs Brussel Sprouts- 220
2 oz of Artisan Cheddar Cheese- 220 cal
Total- 1370
2 glasses of water
Stretch- 86
1st set- 145
30 sec rest
2nd set- 148
60 sec rest
3rd set- 150
2 min rest
4th set-144
cool down.
Lunch:
Ham Sandwich-
2 slices of bread- 200 cal
3 oz Turkey- 90
Total Lunch and Breakfast- 550
Dinner:
Healthy Ground pork/ Rolled oats Burger- 380 cals
2 lbs Brussel Sprouts- 220
2 oz of Artisan Cheddar Cheese- 220 cal
Total- 1370
Wednesday, February 11, 2015
2/11/2015
Breakfast-
1/4 cup almond- 170
1 banana- 90
Lunch- 260
1/4 cup almond- 170
1 banana- 90
1 orange- 60
Total: 320
Dinner-
Healthy Ground pork/ Rolled oats Burger- 380 cals
1/2 a Avocado- 161
2 oz of Artisan Cheddar Cheese- 220 cal
1 medium white potato- 149
Total: 910
Total for the day- 1490
Tuesday, February 10, 2015
2/10/2015- Running Errands
Breakfast-
1/4 cups of almonds- 170 cals
Lunch-
1 lb Grapes- 313
1/4 cups of almonds- 170
1 oz of chedder- 110 cal
Total- 763
Dinner-
Healthy Ground pork/ Rolled oats Burger- 380 cals
1.5 cups of cous cous- 264 cals
Veggies
Total- 1407
Calories burned today-
1/4 cups of almonds- 170 cals
Lunch-
1 lb Grapes- 313
1/4 cups of almonds- 170
1 oz of chedder- 110 cal
Total- 763
Dinner-
Healthy Ground pork/ Rolled oats Burger- 380 cals
1.5 cups of cous cous- 264 cals
Veggies
Total- 1407
Calories burned today-
Monday, February 9, 2015
2/9/2015- Lazy Couch Exercises.
Depressed, not feeling it, but I need to do something. So I'm going to do the NR Project Couch Potato exercises. Did both Exercise diagrams, 5 sets total (skipped the Couch Walks because of the Chaise, but could do them on the smaller leather sofa).
Ending HR- 121 BPM
Snack- 1 Banana, 3 oranges. 2 oz of artisan cheese- 200
Dinner- 2 cups of pot roast- 800 cals
- rice and quinoa- 270 cals
Ending HR- 121 BPM
Snack- 1 Banana, 3 oranges. 2 oz of artisan cheese- 200
Dinner- 2 cups of pot roast- 800 cals
- rice and quinoa- 270 cals
Saturday, February 7, 2015
2/7/15- Rest Day
Nutrigrain bar- 120
Starbucks Medium Chai Latte- 240
Almonds Snickers- 230
1 Artisan Multi-grain Cracker-110
3 oz of chedder- 500
Total lunch and brek calories- 1200
Cals burned- 1620
Dinner-
Chicken and Apples dinner- 480
1/4 brown rice- 54
22 oz Arrogant Bastard- 396
Total- 2130
Cals burned- 2107 at 10:23pm
Starbucks Medium Chai Latte- 240
Almonds Snickers- 230
1 Artisan Multi-grain Cracker-110
3 oz of chedder- 500
Total lunch and brek calories- 1200
Cals burned- 1620
Dinner-
Chicken and Apples dinner- 480
1/4 brown rice- 54
22 oz Arrogant Bastard- 396
Total- 2130
Cals burned- 2107 at 10:23pm
Friday, February 6, 2015
2/6/2015- RUN, YOU CLEVER BOY, RUN!!!
Woke up at 9:20 am
2 glasses of water and a Nutrigrain bar at 10:00 am- 120 cal
Waited an hour. Worked out at 11:00 am
Stretch- 93 bpm
1 set- 151
2 set- 138
3 set- 163
4th set- 161
Ending HR-161
Cool down- 122 bpm
Lunch-
Ham Sandwich
2 pieces of bread- 200 cal
2 oz of Ham- 70 cal
2 cups of grapes- 124 cal
Total cals for Break/ lunch- 514
2 glasses of water and a Nutrigrain bar at 10:00 am- 120 cal
Waited an hour. Worked out at 11:00 am
Stretch- 93 bpm
1 set- 151
2 set- 138
3 set- 163
4th set- 161
Ending HR-161
Cool down- 122 bpm
Lunch-
Ham Sandwich
2 pieces of bread- 200 cal
2 oz of Ham- 70 cal
2 cups of grapes- 124 cal
Total cals for Break/ lunch- 514
Thursday, February 5, 2015
2/5/2015- Rest
Rest day.
2 cups of water.
Brunch-
2 eggs- 197
1 cup Chili- 212
1/4 cup mexican cheese- 91
1 tbsp canola oil- 124 cals
Slice of CCZB- 200
Total- 824
2 glasses of water
1/2 Baked Chicken Breast- 184
Rice and Quinoa- 270
2 Slices of CCZB-500
1 slice of bread- 100
1 oz of NZ Chedder- 200
Total cals- 2078
2 glasses of water
Calories burned- 1872
CONTROL YOURSELF.
2 cups of water.
Brunch-
2 eggs- 197
1 cup Chili- 212
1/4 cup mexican cheese- 91
1 tbsp canola oil- 124 cals
Slice of CCZB- 200
Total- 824
2 glasses of water
1/2 Baked Chicken Breast- 184
Rice and Quinoa- 270
2 Slices of CCZB-500
1 slice of bread- 100
1 oz of NZ Chedder- 200
Total cals- 2078
2 glasses of water
Calories burned- 1872
CONTROL YOURSELF.
Wednesday, February 4, 2015
2/4/15- SNOW SHOVELING
Shoveled Snow for 65 min- 526 cal burned
2/5 cups of water-
Lunch-
qty1 2oz slice of zucchini choc chip bread- 400 cal
Diner-
2 Al Pastor tacos- 442
1 cup of Mexican rice- 210
qty1 2oz slice of zucchini choc chip bread- 400 cal
Total cal- 1452
Cals burned- 2342
2/5 cups of water-
Lunch-
qty1 2oz slice of zucchini choc chip bread- 400 cal
Diner-
2 Al Pastor tacos- 442
1 cup of Mexican rice- 210
qty1 2oz slice of zucchini choc chip bread- 400 cal
Total cal- 1452
Cals burned- 2342
Tuesday, February 3, 2015
2/3/15- SNOW SHOVELING
1 glass of water
Shoveled snow for 45 min- 327
Lunch-
Sandwich
2 pieces of bread- 200
ham- 70
1 slice of Choc Chip Zucchini Bread- 200
total: 470
2 glasses of water
Baked Chicken Breast- 368
2 oz of New Zealand Chedder- 250
Rice and Quinoa- 270
Total Dinner:1358
2 slices of CCZB- 400
Total Cals for the day- 1758
Total Cals burned for the day- 2162
Shoveled snow for 45 min- 327
Lunch-
Sandwich
2 pieces of bread- 200
ham- 70
1 slice of Choc Chip Zucchini Bread- 200
total: 470
2 glasses of water
Baked Chicken Breast- 368
2 oz of New Zealand Chedder- 250
Rice and Quinoa- 270
Total Dinner:1358
2 slices of CCZB- 400
Total Cals for the day- 1758
Total Cals burned for the day- 2162
Monday, February 2, 2015
2/2/15- DAREDEVIL
Blueberry Oatmeal- 320 cals
Shovel snow-
Water- 2 cups
Stretch- 85
1st set- 128
2nd set- 142
3rd set- 154
cool down- 103
water- 2 cups
snack- Lite Cottage Cheese with cinnamon- 120 cals
1 slice Zucchini bread with choc chips- 200 cals
Lunch and breakfast- 620
Dinner-
Beer- 380
4 oz WF oven roasted Chicken- 240
Lettuce
Rice mix- 135 cal
2.5 oz of WF New Zealand Cheddar cheese- 300
2 slice Zucchini bread with choc chips- 400 cals
Dinner cal- 1395
Total cals-2015
Calories burned-2169
Shovel snow-
Water- 2 cups
Stretch- 85
1st set- 128
2nd set- 142
3rd set- 154
cool down- 103
water- 2 cups
snack- Lite Cottage Cheese with cinnamon- 120 cals
1 slice Zucchini bread with choc chips- 200 cals
Lunch and breakfast- 620
Dinner-
Beer- 380
4 oz WF oven roasted Chicken- 240
Lettuce
Rice mix- 135 cal
2.5 oz of WF New Zealand Cheddar cheese- 300
2 slice Zucchini bread with choc chips- 400 cals
Dinner cal- 1395
Total cals-2015
Calories burned-2169
Saturday, January 31, 2015
1/31/15- Parent day
Therapy and Parents and laziness- skipped workout.
Breakfast- Nutrigrain Bar- 120
Lunch- Two Slices of Zucchinni bread with choc chips- 600
- A cup of k- cup Chai tea- 60
Breakfast and Lunch cals- 780 cals
Breakfast- Nutrigrain Bar- 120
Lunch- Two Slices of Zucchinni bread with choc chips- 600
- A cup of k- cup Chai tea- 60
Breakfast and Lunch cals- 780 cals
Friday, January 30, 2015
1/30/15-Rest
2 cold cups of water
3 protein pancakes (out of 6 made)-
1 1/8 cup ( 115g ) oat bran or oat flour - 177.75
1/2 cup ( 115g ) milk - 30
3 egg whites + 1 egg yolk - 63
4 tbsp ( 60g ) plain yogurt - 70
1 tsp olive oil - 40
1 tsp honey - 64
2 tbsp cup syrup- 105
cal- 445/6= 74 x 3 + 105= 327.5
Lunch-
3 corn muffins- 264
2 Glasses of Water
Dinner-
Chili-
2 cups Chili- 651
1 cup Brown Rice- 216
Total cals- 1458
Calories burned for the day- 1856
3 protein pancakes (out of 6 made)-
1 1/8 cup ( 115g ) oat bran or oat flour - 177.75
1/2 cup ( 115g ) milk - 30
3 egg whites + 1 egg yolk - 63
4 tbsp ( 60g ) plain yogurt - 70
1 tsp olive oil - 40
1 tsp honey - 64
2 tbsp cup syrup- 105
cal- 445/6= 74 x 3 + 105= 327.5
Lunch-
3 corn muffins- 264
2 Glasses of Water
Dinner-
Chili-
2 cups Chili- 651
1 cup Brown Rice- 216
Total cals- 1458
Calories burned for the day- 1856
Thursday, January 29, 2015
1/29/15- CAPTAIN AMERICA
Water.
Stretch- 72 bpm
1st set- 116
2nd set- 125
3rd set- 140
Cool down- 117
Lunch-
Chicken Chips Fajitas- qty 2
2 tsp Canola Oil- 80 cal
2 Chicken Tenderloins- 200 cal
2 Fajitas- 160
Total cal- 440 cal
Dinner-
Chili-
1.5 cup Chili- 390 +153= 543
1 cup pasta- 320
3 cornbread muffins- 264
2 tbsp peanutbutter- 180
Dinner cal- 1307
Total cal for day- 1747
Calories burnt for the day- 2167
Stretch- 72 bpm
1st set- 116
2nd set- 125
3rd set- 140
Cool down- 117
Lunch-
Chicken Chips Fajitas- qty 2
2 tsp Canola Oil- 80 cal
2 Chicken Tenderloins- 200 cal
2 Fajitas- 160
Total cal- 440 cal
Dinner-
Chili-
1.5 cup Chili- 390 +153= 543
1 cup pasta- 320
3 cornbread muffins- 264
2 tbsp peanutbutter- 180
Dinner cal- 1307
Total cal for day- 1747
Calories burnt for the day- 2167
Wednesday, January 28, 2015
1/28/15- THE FLASH
Water
Stretch- 81
1st- 141
2nd-146
3rd- 149
Stretch
Lunch.
Good Workout.
Brunch- 1 cup Oatmeal with 1.5 cup Almond Milk and 1 cup blue berries- 430 cals
Keurig Chai tea- 60
Dinner-
2 sausages- 450 cals
2 cups- 352
Salad-
Canola Oil- 124 cal per tablespoon
Dinner cals- 836
1/2 cupcake- 370
Total Calories- 1786
Burnt Calories (as of 9:30 pm)-2368
Stretch- 81
1st- 141
2nd-146
3rd- 149
Stretch
Lunch.
Good Workout.
Brunch- 1 cup Oatmeal with 1.5 cup Almond Milk and 1 cup blue berries- 430 cals
Keurig Chai tea- 60
Dinner-
2 sausages- 450 cals
2 cups- 352
Salad-
Canola Oil- 124 cal per tablespoon
Dinner cals- 836
1/2 cupcake- 370
Total Calories- 1786
Burnt Calories (as of 9:30 pm)-2368
Monday, January 26, 2015
1/26/15- Rest Day
2 Glasses of Water
1 Serving Pure Almond Milk- 90
1 Slice Deep Dish Meatlover Pizza- 400
1 cup Keurig Chai Tea- 60
Breakfast and Lunch Calories- 550
1 Hamburger- 451
1 cup Cheesy Mash Potatoes-300
2 cups Campbell Chicken Soup-140
2 small brownies- 264
Dinner Total: 1155
Total Calories: 1705
Calories burned, today: 1828 (GOOD!!)
3 glasses of water
1 Serving Pure Almond Milk- 90
1 Slice Deep Dish Meatlover Pizza- 400
1 cup Keurig Chai Tea- 60
Breakfast and Lunch Calories- 550
1 Hamburger- 451
1 cup Cheesy Mash Potatoes-300
2 cups Campbell Chicken Soup-140
2 small brownies- 264
Dinner Total: 1155
Total Calories: 1705
Calories burned, today: 1828 (GOOD!!)
3 glasses of water
Sunday, January 25, 2015
1/25/15-NIGHTWING
Water.
Stretch.
Hr- 87
1st set- 130
2nd set- 124 (????)
3rd set- 147 (good)
Stetch.
Done.
Medium Baked Potato with can of tuna and 1/2 cup of cottage cheese- 370 cal
1 Mickey- 157
Lunch- 527
Hamburgers:
2.65lbs 80% lean Ground Burgers- 2995
3 Egg yolks- 165
2 oz steel cut oats- 213
2 tbsp Olive Oil- 238
2 Hamburgers- 902.75
2.5 cups Cheesy Mash Potatoes- 637.50
Lettuce- 0
Tomato- 0
2.5 brownies- 330
Coconut Whip Cream- 67
Dinner- 1937
5 glasses of water total.
TOTAL DAILY CALORIES- 2464.25
TOTAL DAILY BURNED CALORIES- 2388
NO GOOD.
Notes- Don't eat 2 burgers and skip the beer. Have 1 or 0 brownies, instead of 2.5 and Whip Cream.
Stretch.
Hr- 87
1st set- 130
2nd set- 124 (????)
3rd set- 147 (good)
Stetch.
Done.
Medium Baked Potato with can of tuna and 1/2 cup of cottage cheese- 370 cal
1 Mickey- 157
Lunch- 527
Hamburgers:
2.65lbs 80% lean Ground Burgers- 2995
3 Egg yolks- 165
2 oz steel cut oats- 213
2 tbsp Olive Oil- 238
2 Hamburgers- 902.75
2.5 cups Cheesy Mash Potatoes- 637.50
Lettuce- 0
Tomato- 0
2.5 brownies- 330
Coconut Whip Cream- 67
Dinner- 1937
5 glasses of water total.
TOTAL DAILY CALORIES- 2464.25
TOTAL DAILY BURNED CALORIES- 2388
NO GOOD.
Notes- Don't eat 2 burgers and skip the beer. Have 1 or 0 brownies, instead of 2.5 and Whip Cream.
Thursday, January 22, 2015
2/22/15- DAREDEVIL
Cold Water.
Stretch.
Daredevil workout.
Resting- 78 bpm
1st Set- 144 bpm
2nd Set- 151 bpm
3rd Set- 157 bpm
Cool down.
Breakfast
Stretch.
Daredevil workout.
Resting- 78 bpm
1st Set- 144 bpm
2nd Set- 151 bpm
3rd Set- 157 bpm
Cool down.
Breakfast
Wednesday, January 21, 2015
1/21/15- Abs and Stretch
No real work out today.
2 minute abs- push to three sets?
Stretches.
Basically a rest day.
Tomorrow: Daredevil
Recovery lunch: Healthy Hamburger and tomatoes. :)
2 minute abs- push to three sets?
Stretches.
Basically a rest day.
Tomorrow: Daredevil
Recovery lunch: Healthy Hamburger and tomatoes. :)
Tuesday, January 20, 2015
1/20/15- CAPTAIN AMERICA
Day Two is Captain America!! Looks rough, so we'll see how it goes.
Drank a glass of cold water. Waited 30 minutes. I weighed 175.4 lbs, this morning.
Stretched.
Starting HR- 82 BPM
Loading up Gotham on the Roku.
Captain America
First Set- 112 BPM
Second Set- 137 BPM
3rd Set- 151 BPM
Cool down stretches
Verdict- Could probably do 4 sets, next time
Breakfast- Oatmeal and frozen fruit
Drank a glass of cold water. Waited 30 minutes. I weighed 175.4 lbs, this morning.
Stretched.
Starting HR- 82 BPM
Loading up Gotham on the Roku.
Captain America
First Set- 112 BPM
Second Set- 137 BPM
3rd Set- 151 BPM
Cool down stretches
Verdict- Could probably do 4 sets, next time
Breakfast- Oatmeal and frozen fruit
1/19/15 THE FLASH
I've started working out, again, to battle my depression. I plan on
keeping this up. I'm just gonna copy and paste my Facebook post on my
first day
Day 1-
THE FLASH workout-
First, I want to say that I won't post workout updates; I'm just posting this because I said last night that I was going to try one of these today.
If any of you do the workouts at neilarey.com, make sure you read through the "start here", at the bottom of the page, first, and just familiarize yourself with the workout. There are a lot of good tips for casual workouts, high intensity workouts, workouts without equipment, with equipment, nutrition guides, nutrition on a budget, etc. Even workouts designed around not leaving the couch (which I know sounds like BS, but they look ok to me, and if you read the START HERE stuff, they put them into context).
Ok. I did THE FLASH workout. I had a banana and a piece of cheese and a COLD glass of water before the workout. Waited 30 min. Did the workout. The site says you don't necessarily need to eat before a cardio workout, but I'm used to having a pre-workout snack, so I had something. Tomorrow, I just might a COLD glass of water and then workout and then have breakfast.
With warm up and cool down, it took about 45-50 minutes. I did the beginner, 3 sets each level, with 2 min rests in between full body cycles (like, I did all the workouts, from the first one on the PDF to the last one on the PDF, rested for 2 min, checked my heart rate and then went again x 3).
My starting heart rate was 81bpm, before warm up, 122 bpm after 1 cycle, 135 after 2 cycles, 151 after the last cycle and 131 after the cool down.
It's full body, but with more of an emphasis on legs (of course, it's The Flash).
I'd say the workout was pretty valid and successful; I feel like I just got out of Morris High School wrestling practice (ok, not really that intense, but I'm pretty out of shape and not much of an athlete, lol).
Tomorrow, I think I might do Captain America.
http://neilarey.com/workouts/flash-workout.html
Day 1-
THE FLASH workout-
First, I want to say that I won't post workout updates; I'm just posting this because I said last night that I was going to try one of these today.
If any of you do the workouts at neilarey.com, make sure you read through the "start here", at the bottom of the page, first, and just familiarize yourself with the workout. There are a lot of good tips for casual workouts, high intensity workouts, workouts without equipment, with equipment, nutrition guides, nutrition on a budget, etc. Even workouts designed around not leaving the couch (which I know sounds like BS, but they look ok to me, and if you read the START HERE stuff, they put them into context).
Ok. I did THE FLASH workout. I had a banana and a piece of cheese and a COLD glass of water before the workout. Waited 30 min. Did the workout. The site says you don't necessarily need to eat before a cardio workout, but I'm used to having a pre-workout snack, so I had something. Tomorrow, I just might a COLD glass of water and then workout and then have breakfast.
With warm up and cool down, it took about 45-50 minutes. I did the beginner, 3 sets each level, with 2 min rests in between full body cycles (like, I did all the workouts, from the first one on the PDF to the last one on the PDF, rested for 2 min, checked my heart rate and then went again x 3).
My starting heart rate was 81bpm, before warm up, 122 bpm after 1 cycle, 135 after 2 cycles, 151 after the last cycle and 131 after the cool down.
It's full body, but with more of an emphasis on legs (of course, it's The Flash).
I'd say the workout was pretty valid and successful; I feel like I just got out of Morris High School wrestling practice (ok, not really that intense, but I'm pretty out of shape and not much of an athlete, lol).
Tomorrow, I think I might do Captain America.
http://neilarey.com/workouts/flash-workout.html
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