Regina's journal

[Regina]

I think this will help me so I decided to start one.

1/25/08

Breakfast:
1/2 cup oats w/ 1 cup water
1 tsp. honey
Cinnamon (lots)
1 cup of coffee w/ Splenda

Snack:
1 bite of tuna on Lebanese pita bread (whole wheat)

Lunch:
Tuna on pita bread with avocado & celery

Snack:
A handful of cherries and some almonds

Workout:
2 miles of HIIT

Dinner:
Flounder Italian style
Sauteed spinach and onions & some eggplant
Half glass of wine and a small square of 82% dark chocolate

Other than the wine and coffee I try to drink 60 oz. + of water a day as a standard.

[J-Dizzle]

thats good,but see i can't keep track of what im eating and how much:lol:...... ill see if i can start something similar soon.

[TrackStar]

I'd lose an hour a day if I kept track of my food intake...

[Strongest Man In The World]

are we supposed to give our input on these or just view them?

[Regina]

are we supposed to give our input on these or just view them?

Please see the sticky at the top for journaling. :)

[Regina]

1/26/08

Breakfast:
1/2 cup oats
1 cup water
1 tsp. honey
Lots of cinnamon
1 packet splenda

1 cup coffee

Snack:
Almonds

Lunch:
1 boiled egg
Olive oil on top with a bit of salt & pepper
1 tbs. of baked beans

Workout:
Back/biceps
Rows
Deadlifts
Assisted pullups
Goodmornings
Bicep curls
10 min. of HIIT on treadmill

Dinner:
1 California Roll (sushi)
Small carafe of sake
1.5 glasses of Riesling wine

1/27/08

Warning: I ate like crap today. Do not follow this diet. :lol:

Breakfast:
2.5 whole wheat pancakes
1/2 cup of sugar free syrup
A bit of Land O Lakes light butter on top of the pancakes
1 cup coffee

Snack:
Half of a protein bar

Lunch:
Jr. whopper

Dinner:
Carraba's
Few bites of calamari
Insalata Carraba with vinaigrette dressing

I also had a Maamoul (Arabic date cookie) when I came home.

Drink all day water and unsweet tea with dinner

[Regina]

1/28/08

1/2 cup oats
1 cup skim milk
1 tsp. honey
1 packet splenda
Cinnamon
1 cup coffee

Lunch:
Left over Insalata Carraba from last night

Snack:
1/2 cup sugar-free chocolate pudding
10 cherries

Snack 2:
Handful of peanuts
1 tsp. of all natural peanut butter and a dash of honey

Workout:
2 miles of HIIT

Dinner:
Protein shake w/ milk
Salad w/ lemon, olive oil & garlic powder
1 square of 82% dark chocolate

[Regina]

1/29/08

Breakfast:
2 fried eggs on Arnold's all natural flax & fiber bread
A bit of Land O Lakes light butter on the toast

Lunch:
1 cup of Barilla protein pasta- Penne
w/ marinara sauce (Alessi's all natural)

Snack:
Handful of almonds during class

Snack 2:
Broccoli and peas with 2 tbs. of sugar free ranch dressing

*I just got my tooth drilled and I can't eat for a few hours. Blah.*

[Regina]

Snack after starvation of not being able to eat for 2.5 hours:
2 tsp. of peanut butter with a drop of honey

Workout (Legs):
Warm up:
Bodyweight squats
Marching in place
Step ups (no weight)
Jog in place

Weights:
Squats (barx12, 55x8, 65x5, 75x3)
Calf raises (2 sets of 10 w/ bar, 1 set of 10 w/ 55 lbs.)
Step ups (started with 20 lb. db's, but then my neck hurt so I did 15 lb. db's)

*I attempted to do stiff legged deadlifts but whatever I hurt last week came back. I started with the bar then 55 lbs. and I could not go over that which is ridiculous. Every time I would pick up the barbell, the weight pulling on my left side sent pain through my neck.*

After this I decided to do as many squats while throwing a 6 lb. medicine ball in the air. I didn't keep count. I just went until I couldn't breathe.

Dinner:
Protein shake
2 whole wheat chicken ravioli's
Salad

[Regina]

1/30/08

Breakfast:
1/2 cup oats
1 cup milk
1 tsp. honey
Cinnamon
1 cup coffee

Snack:
5 pieces of apple
1 low fat mozzarella string cheese

Lunch:
3 whole wheat chicken ravioli's from last night

Snack:
1/2 cup cottage cheese
w/ 1/4 cup of diced pear (no juice)
1/2 bag of all natural animal crackers

Workout:
2 miles of HIIT
1st mile no incline
2nd mile 2-4 incline
This actually kicked my ass going 8.5 mph at an incline level of 2 or 8 at incline of 4.

Dinner:
6 oz. filet mignon
15 asparagus
1/2 sweet potato
Few bites of salad

[Regina]

1/31/08

1/2 cup oats
1 cup water
1 packet splenda
1/4 tsp. of honey
Cinnamon
1 cup coffee

Snack:
Some homemade black bean dip
w/ low fat Cape Cod chips (so bad but so good) Moderation is key, folks!

Lunch:
All natural Peanut Butter (chunky) and (low sugar) Jelly
on Monk's bread

Snack:
5 apple pieces with low fat mozzarella string cheese

Snack:
Handful of almonds on my way home from school
At home- a few cheddar goldfish

Workout (Shoulders & Triceps & some Abs):
Shoulder presses (warm up with 20lbsx12 then 30x8, 30x8, 40x4)
Military presses (3 sets with bar until failure)
Push ups (3 sets until failure)
Upright row (3 sets each until failure)
Tricep extensions (15lbsx15, 15x12, 15x11)
Abs I just did the plank and I don't know the name, but you sort of sit leaning back on the ground with your legs up and move a medicine bal from left to right. It works really well.

PS- I try to hold the weights in position for 2 sec. or more on the last set usually.

I must have done something right because I can hardly type right now I'm so fatigued.

Dinner:
protein shake
Baked italian chicken
1/2 cup spinach & cheese tortellini

[Regina]

Woops, I also did these side presses but with dumbbells.

http://www.stumptuous.com/cms/images/sidepress_2.jpg

[Regina]

2/01/08

Workout before breakfast:
40 min. moderate impact cardio on treadmill
Incline of 2

Breakfast:
1/2 cup oats
1 cup water
1 packet splenda
2 slices of apple
Cinnamon
1/2 cup egg whites scrambled
1 cup coffee

Snack:
bean dip w/ cape cod chips again
(I need to make pita chips)

Lunch:
1/2 pb & j
1 cup left over tortellini

Snack:
Almonds

Dinner:
About to have tuna tataki & veggie sushi roll

[Regina]

2/02/08

20 minutes on treadmill before breakfast
4-6 mph
4-6 incline

Breakfast:
1/2 cup oats
1 cup water
1 packet splenda
Nutmeg
Cinnamon
1 cup coffee

Snack:
Handful of almonds

Lunch:
Plain nonfat yogurt w/ tsp of honey
1 sweet potato

Dinner:
I cheated some
1/2 roasted chicken from Publix (original flavor)
Some Garden of Eatin' chips with black bean dip
1/2 cup lactose free (all natural) ice cream w/ peanut butter

[Matt Vassallo]

regina, what are you trying to do anyways?? lean out ?? build muscle ??

[Regina]

regina, what are you trying to do anyways?? lean out ?? build muscle ??

Both? Haha. I know I'll probably have to gain some to lose some, but I'd like to be at 16 or 17 % body fat and gain some muscle & strength. I know I probably need to eat more, protein specifically, so I bought some CNP meal replacements- 1 with 25 grams protein and the other w/ 42.

[Regina]

2/03/08

40 minutes on treadmill before breakfast
4-6 mph
4-6 incline

Breakfast:
1/2 cup oats w/ 1 cup water
and cinnamon, nutmeg and 1 packet splenda
2 eggs scrambled with cayenne, sea salt & pepper

Workout (Back):
I started with deadlifts to see if that quirk in my neck had gone away
Conventional deadlifts: barx12, 55x10, 75x8, 85x6, 95x4, 105x3. I started with light weight to warm up and also to make sure my neck was ok. I'm so glad I can do deadlifts again!
Assisted pull-ups: I just did 4 sets of as many as I could each time. Each time I moved my legs to make it harder.
Yates rows: 2 sets with the bar then 1 with 20 lb. db.
Good mornings: barx10, barx8, 55x6.

Overall it was a great workout today. I got my deadlifts back.

Post workout:
CNP Meal replacement
A few bites of black bean dip and those chips (not with the MRP).

Dinner:
Stuffed cabbage & zucchini
A few strawberries
1 piece of pineapple

Later:
A few peanuts w/ a glass of wine

[Matt Vassallo]

what are your macro levels looking like ?

you do soooo much cardio lol

[Regina]

what are your macro levels looking like ?

you do soooo much cardio lol

I actually just started the cardio thing. I was honestly only doing it twice a week if that. I'm about to go do weights right now (back).

I read so many different things, I'm not sure what will work for me. I've heard work 1 muscle group a week but then I hear working each muscle group twice a week works better. :lol: I'm just confused.

As far as macros, I'm not sure exactly. I try to have protein with every meal and not always carbs. I do eat a lot of fat (mostly good fat). I'd say 40-30-30 (protein, fat, carbs). Something like that. I guess I should pay more attention.

[Regina]

http://www.bodybuilding.com/fun/mhptrans6.htm

I was just reading that so I may try something like it.

PS- I also started taking fish oil.

[Matt Vassallo]

OMG 40/40/30 p/f/c ? hahaha, taht's almost exactly what i do.

[Regina]

OMG 40/40/30 p/f/c ? hahaha, taht's almost exactly what i do.

Is that a bad thing?

[Matt Vassallo]

i don't think so. i try not to intentionally do anything bad for me. i've found it seems to give me a more balanced energy level throughout the day.

how has your progress been, anyways?

[Regina]

i don't think so. i try not to intentionally do anything bad for me. i've found it seems to give me a more balanced energy level throughout the day.

how has your progress been, anyways?

I've seen decent progress, especially when I got more serious about weight lifting and started doing compound moves and large muscle groups on different days. I've definitely gained strength as well. I've lowered my body fat as well. I just want to build more noticeable/larger muscles which means I probably also have to lose some body fat. That macrobolic nutrition article claims to do this. Who knows.

[Regina]

2/04/08

Breakfast:
1/2 cup oatmeal (cinnamon, nutmeg, splenda)
1 piece Monk's cinnamon raisin bread
1 cup water
1 cup coffee

Snack:
Almonds

Lunch:
CNP meal replacement and more almonds

Snack:
Apple and string cheese

Early dinner:
2 scrambled eggs with mozzarella string cheese and some salsa
I had a few Garden of Eatin' tortilla chips too.

Workout:
I'm off today for many reasons, one including the fact that I'm extremely sore (back) from yesterday.

[Matt Vassallo]

i saw the biggest gains in my whole body when i concentrated on squats and deadlifts.

Also when i started doing high rep clean & jerks my body almost transformed as well.

are you and mohamed ever going to come out to crossfit on a saturday?

[Regina]

i saw the biggest gains in my whole body when i concentrated on squats and deadlifts.

Also when i started doing high rep clean & jerks my body almost transformed as well.

are you and mohamed ever going to come out to crossfit on a saturday?

Yeah, I definitely saw a difference doing those two. I am going to try out front squats and hack squats, too. I'm going to do some high rep as well. Just mix it in.

Crossfit- I have no idea. I am not apt to conditioning around people I don't know.

[Matt Vassallo]

HAHA well it's a blast. dont' think of it as conditioning, think of it as fun.

good luck with your goals!

[Regina]

HAHA well it's a blast. dont' think of it as conditioning, think of it as fun.

good luck with your goals!

I'd just be embarrassed if I passed out. :lol:

Thanks.

[Matt Vassallo]

regina if you're 50% as fit as you claim to be, you'd whip alot of the dudes asses. five foot fury ftw there's an alliteration for ya.

[Regina]

Agh, I don't claim anything, I just try try try. I'm just glad my deadlifts are back.

2/05/08
1/2 cup oats
w/ 1 cup water, a little bit of raw sugar (I used the real stuff today!), nutmeg, cinnamon and a dash of skim milk
2 pieces of Monk's bread toast (I was hungry this morning)
1 cup coffee

No snack since I was full until lunch.

Lunch:
1 tuna steak (lemon & pepper)

Snack:
In class I had a bunch of almonds

Now I'm starving so I'll post later.

Snack-ish thing:
Cottage cheese & pineapple
Handful of cherries
Lots of pistachio's
1 cup coffee
Lots of water

Workout (Shoulders):
Shoulder press w/ db's (warm up with 20lbsx15, 30x10, 30x9, 40x4)
Seated military press w/ bb (barx8, barx7, 50x4)
Bent rows w/ bb (barx12, 50x10, 55x8)
Some upright rows and T things to failure
Then I did high rep with triceps extensions w/ 15lb until failure
I felt really weak and shaky tonight for no reason.

Post workout:
Meal replacement (the women's version with 25g protein)

Dinner:
Lean roast beef
Salad
2 squares dark chocolate

[DirtyNerdy]

When you do the clean and jerk do you bring the weights to your chest or lift them over your head with your arms extended? Can someone post a vid or a chart of what it is exactly?

[Regina]

When you do the clean and jerk do you bring the weights to your chest or lift them over your head with your arms extended? Can someone post a vid or a chart of what it is exactly?

You probably meant to leave this in Matt's journal. If you scroll down here http://www.crossfit.com/cf-info/excercise.html#Exer there are a ton of videos including some on the clean & jerk.

[Regina]

2/6/2008

Breakfast:
1/2 cup oatmeal
w/ 1 cup water, nutmeg, cinnamon, 1 packet splenda and skim milk
2 pieces Monk's bread toast w/ some land 'o lakes butter
1 cup coffee

Snack:
Almonds

Snack:
String cheese

Lunch:
Meal replacement (the one with 42g protein)
trail mix

1 or 2 tsp. of this amazing peanut butter with flaxseed
It's called Naturally More http://www.associatedcontent.com/article/70611/naturally_more_peanut_butter_minus.html

Workout:
2 miles of HIIT
Off and on incline
4-8 mph
Abs: stuff with medicine ball and stability ball (no clue what the exercises are called)
3 sets of push ups to failure

Dinner:
Seared Ahi tuna with some soy sauce
Some cherries

[Regina]

2/7/08

Breakfast:
1/2 cup oats
w/ 1 cup water, 1/2 tsp. splenda brown sugar, nutmeg & cinnamon, dash of fat free milk
1 cup coffee
2 scrambled eggs w/ cayenne

Snack:
Almonds

Snack:
Banana

Lunch:
3 pieces Ahi tuna
1-2 tsp. of Naturally More peanut butter
10 cherries

My abs are killing me!

Ran errands and came back around 8:30 to do legs.
Workout:
Warm up
Stiff-legged deadlifts: barx12, 65x10, 75x8, 95x6, 105x3
Squats: barx12, 65x10, 75x8, 95x5, 105x2
Mixture of step-ups and reverse lunges
Calf raises: barx10, 65x9, 65x7
I finished up with some medicine ball squats

Dinner:
Girly-type meal replacement
Tacos minus the taco shell
Extra lean beef, taco seasoning, low fat sour cream, low fat cheddar cheese and lettuce makes a mean taco salad.

[Regina]

2/8/08

1/2 cup oats
w/ 1 cup water, 1 tsp. brown sugar splenda, nutmeg & cinnamon
2 pieces Monk's bread toast
1 cup coffee

Snack:
Almonds, almonds, almonds!

Lunch:
3 pieces of Kashi thin crust roasted veggie pizza
A few chips and salsa

Dinner:
1 tbs. of peanut butter with a half tsp. of honey

My ass and legs were way too sore today to do anything even walking. I'm in paaaiiin. Plus I didn't eat much. Bedtime!

[Matt Vassallo]

i just realized you're doing more than your bodyweight in squats.

holy shit girl, keep it up!!

[Regina]

i just realized you're doing more than your bodyweight in squats.

holy shit girl, keep it up!!

I'm about right at my body weight. Thanks.

I'm a little weakling due to the fact that I used Smith Machine for a long time for my squats at a stupid gym.

[Regina]

2/9/08

I was really bad today because I did a photoshoot for someone and it took up most of the day. I should have brought snacks. :( By "bad" I mean, didn't eat enough.

30 minutes low impact cardio on treadmill

Breakfast:
2.5 pancakes (the .5 was a baby one)
sugar free syrup
1 cup coffee

LunchSnackDinner:
Tijuana Flats
Whole wheat tortilla, power light, w/ black beans and blackened chicken and some Don't Be a Chicken Shit hot sauce. Oh and some black beans and rice.

[Regina]

2/10/08

30 minutes of low impact cardio 4-6 mph/2-8 incline

1/2 cup oats w/ 1 cup water, 1 tsp. splenda brown sugar, nutmeg & cinnamon
2 scrambled eggs spicy with cayenne
1 cup coffee

Took Zita for a walk.
Snack:
1 tsp. peanut butter w/ some honey

Back:
Warm up
Dead lift: barx12 (warm up), 65x8, 75x8, 95x7, 105x6, 110x4
Good mornings: barx12, 55x9, 65x7, 75x5
Pull ups: 2 sets of as many as I could overhand, 3 sets of as many as I could underhand
Yates row: barx10, 55x8, 65 to failure

Lunch:
Meal replacement (Pro CNP w/ 42g protein)
2 pieces of sushi
Some Goldfish

Snack:
Peanuts

Dinner:
Egg white omelet w/ mozzarella cheese, pepper, salt
w/ 1 small piece Monk's raisin bread toast

[Regina]

2/11/08

Breakfast:
1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar, nutmeg and cinnamon
2 pieces of Monk's raisin bread
1.5 cups coffee
Multivitamin
Vitamin C
Water

Lunch:
1 can tuna w/ olive oil, lemon juice, onion powder, salt and pepper
1/2 cup black beans w/ salt, pepper, onion and garlic powder

Snack:
Cottage cheese with blackberries, strawberries and raspberries.

Workout:
20 min. HIIT

Dinner:
6 or 8 oz. of turkey (not sure how much)
1/2 sweet potato plain

Afterward:
3/4 of a cappuccino sweetened w/ Splenda

[Matt Vassallo]

regina you eat soooo many carbs hahaha

[Regina]

regina you eat soooo many carbs hahaha

Not really. The oatmeal only has 26 and the toast is 20 (for 2 pieces). The rest of the day I try (most days) to keep the carbs lower. I don't eat bread every day either. I'm trying to get carbs through other sources.

[BUDO]

Not really. The oatmeal only has 26 and the toast is 20 (for 2 pieces). The rest of the day I try (most days) to keep the carbs lower. I don't eat bread every day either. I'm trying to get carbs through other sources.

+1 I eat much more than that.

[Regina]

2/12/08

Breakfast:
1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar, nutmeg and cinnamon
2 eggs scrambled w/ cayenne
1.5 cups coffee
Multivitamin
Vitamin C
Water

Snack:
Mozzarella string cheese

Snack:
Some almonds and berries (fresh)

Lunch:
4 or 5 oz. turkey (baked)
1 small sweet potato

Snack:
1/2 cup cottage cheese and fresh berries (strawberries, blackberries, raspberries and blueberries)

Workout:
Warm up
Shoulder press: 20x12, 30x7, 30x5
Push ups: 3 sets to failure
Bench press: 20x10, 30x8, barx6, 55x2.5
Military press: barx8, barx7, 55x3
Rear delt rows: barx10, 55x8, 60x8, 65x6

I was sort of weak tonight. My shoulders felt weaker than ever and I wasn't sure why. I thought it was because I haven't been doing chest (for a reason), so I tried doing some chest. I actually did more on the bench press than ever so I'm a bit surprised.

Dinner:
3/4 of Meal replacement (approx. 30 or 35g protein)
Chicken and a tbs. of brown rice

[Regina]

2/13/08

Breakfast:
1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar, nutmeg and cinnamon
2 eggs scrambled w/ cayenne
1 cup coffee
Multivitamin
Vitamin C
Water

Snack:
Nonfat plain yogurt w/ a half tsp. of honey

Lunch:
Lebanese Chicken and Rice
5 or 6 oz. of chicken
1/4 cup brown rice that was cooked w/ chicken

Snack:
Some berries

Workout:
20 min. HIIT
Abs: stuff w/ medicine ball and stability ball
Then I did a bunch of medicine ball squats

Dinner:
5 pieces sushi- brown rice, cucumber, avocado and of course fish
1/2 cup black beans
Salad w/ lemon, olive oil and garlic powder

[Regina]

2/14/08

Breakfast:
1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar, nutmeg and cinnamon
2 eggs scrambled w/ cayenne
1 cup coffee
Multivitamin
Vitamin C
Water

Snack:
1/2 sweet potato

Snack:
Berries (strawberries, raspberries, blackberries, blueberries)
Cottage cheese

Workout:
Warm up: leg kicks, marching, step ups on bench
Squats: barx15, 65x10, 95x7, 115x4, 125x2
Stiff legged Deadlifts: I should have done these before the squats. This apparently brings back the pinching pain in my neck/shoulder area. I got up to 75lbs and felt the pain so I stopped. Sad because I could have done way more.
Calf raises: 55x12, 65x10, 75x10, 95x7
Reverse lunges: I was pretty tired so I just did 3 sets to failure.
Medicine ball squats: Again, I was pretty tired so I did as many as I could.

I'm ecstatic that I got 125. Here's a pick of me going for it!
http://www.tampaforums.com/upload/13179/squat.jpg

Dinner:
A wonderful filet mignon (4 or 5 oz.) grilled by Mohamed and asparagus along with 3/4 of a meal replacement.
A glass of wine

[Regina]

Breakfast:
1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar, nutmeg and cinnamon
2 eggs and some egg whites scrambled w/ sea salt and pepper
1 cup coffee
Multivitamin
Vitamin C
Water

Snack:
Banana

Lunch:
Girly meal replacement
w/ water, 1 tbs. of Naturally More peanut butter & 2 tbs. of Ovaltine

[Matt Vassallo]

2/14/08

Breakfast:
1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar, nutmeg and cinnamon
2 eggs scrambled w/ cayenne
1 cup coffee
Multivitamin
Vitamin C
Water

Snack:
1/2 sweet potato

Snack:
Berries (strawberries, raspberries, blackberries, blueberries)
Cottage cheese

Workout:
Warm up: leg kicks, marching, step ups on bench
Squats: barx15, 65x10, 95x7, 115x4, 125x2
Stiff legged Deadlifts: I should have done these before the squats. This apparently brings back the pinching pain in my neck/shoulder area. I got up to 75lbs and felt the pain so I stopped. Sad because I could have done way more.
Calf raises: 55x12, 65x10, 75x10, 95x7
Reverse lunges: I was pretty tired so I just did 3 sets to failure.
Medicine ball squats: Again, I was pretty tired so I did as many as I could.

I'm ecstatic that I got 125. Here's a pick of me going for it!
http://www.tampaforums.com/upload/13179/squat.jpg

Dinner:
A wonderful filet mignon (4 or 5 oz.) grilled by Mohamed and asparagus along with 3/4 of a meal replacement.
A glass of wine


congrats for the PR!!!

also: it looks like you're wearing Nike Frees when squatting. Have you tried squatting either barefoot or in converses ?? (complete flat bottom) It will help you drive with your heels aLOT more and you will really see your #'s go through the roof.

Also, if you're doing front squats, You should try wearing shoes that are completely flat but yet have a raised heel by about 1". That's what weight lifting shoes do, but they stay flat across so that they still give the stability. I wear dress shoes, cause thats how arnold did it back in the day, they have virtually the same elevation in the heel and stay flat. (also, I can't afford real adidas weightlifting shoes. )

for back squats i stay flat though.

[Strongest Man In The World]

chucks are great for that. 20-25 bucks at walmart

congrats on the PR. Make sure your heels stay flat and youll be getting PR's at least monthly

[Regina]

Yeah, it actually looks like my heels are raised, but I think it's the shadows or reflection because I definitely make sure my heels are planted.

I have Chucks from FOREVER ago (high school) so I will definitely try those out. I cannot afford the weight lifting shoes either, so it'll have to be what I have on hand. I have a pair of ballet flats that have a slight heel so those may work for the front squats.

Thanks guys!!!

[Regina]

I'm not even going to bother posting this weekend because although I did work out, I ate a bad dinner both nights since it was my birthday!!

PS- Dancing in heels counts as a workout!

2/18/08

Breakfast:
1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar and cinnamon
1/2 cup coffee
Multivitamin
Vitamin C
Water

Lunch:
Leftovers from last night: mixed vegetable curry w/ chicken
no rice

Snack:
Some berries

Snack:
A bite of turkey jerky

Snack:
1 tsp. of peanut butter with a drop of honey

Workout (Back):
Deadlift: 65x10, 85x8, 95x7, 115x3
Assisted Pull ups on barbell: As many as I could with under and overhand grip. I actually feel I am getting stronger with these so it's good.
Good mornings: barx10, 65x8, 85x1
Rows: 20lb DB'sx9 on each arm one set then I decided to do
Yates rows: 55x8, 65x7

Dinner:
Meal replacement
Some roasted beef
Smoked salmon

Later on I went to see Van Halen and had some salad w/ shrimp, fruit (melon), and some chocolate fondue (woops!). :lol:

[Regina]

2/19/08

1/2 cup oats w/ 1 cup water, splash of nonfat creamer, 1 tsp. splenda brown sugar and cinnamon
1 cup coffee
Multivitamin
Vitamin C
Water

Snack:
Almonds
String cheese

Snack:
3/4 sweet potato

Lunch:
Meal replacement (42g protein)

Dinner & Workout:
Complete failure tonight as I am not feeling well. I didn't have dinner nor did I work out due to stomach pains I've been having since last night.

[Regina]

2/20/08

Breakfast:
1/2 cup oats w/ 1 cup water, splash of skim milk, 1 tsp. splenda brown sugar and cinnamon
1 cup coffee
Multivitamin
Vitamin C
Water

Snack:
Cottage cheese & pear pieces

Lunch:
1 can tuna w/ extra virgin olive oil, lemon juice, pepper, sea salt, and some dried onion
Some carrots (about 5 or 6 I think)

Snack:
Peanut Butter and low sugar red raspberry jelly

Workout:
Lots of push ups, shoulder presses, military presses, standing overhead tricep extensions, ANNNNND I finally learned how to clean today. I'm not perfect obviously, but I did A LOT of those with the bar while practicing. Mohamed taught me and guided me. :)

Dinner:
Some Lebanese food including kibbe, kafta, falafel and chicken. (one piece of each.)

[Matt Vassallo]

oh regina, for the record


seeing van halen is like a get out of jail free card for any wrongdoings to diet / exercise for the week.

[BUDO]

oh regina, for the record


seeing van halen is like a get out of jail free card for any wrongdoings to diet / exercise for the week.

Especially since they had DLR and not horrible Sammy Hagar.

[Regina]

oh regina, for the record


seeing van halen is like a get out of jail free card for any wrongdoings to diet / exercise for the week.

Hahaha. I rushed through my back workout so fast that night. It was great. Freaking awesome show as well.

[Regina]

2/21/08

Breakfast:
1/2 cup oats w/ 1 cup water, 1 tsp. splenda brown sugar, cinnamon & nutmeg
1 cup coffee
Multivitamin
Vitamin C
Water

Lunch:
Fasulia (Lebanese) it's a dish with pinto beans and lamb meat and we make it with brown rice. I had about a tbs of brown rice so it was mostly beans and meat.

Snack:
Meal replacement

Snack:
String cheese

Workout:
23 minutes on treadmill, a few minutes on incline walking fast and about 18 minutes of HIIT
Medicine ball squats and step ups
Abs with stability ball and medicine ball
The plank
And the twisting thing with the barbell upright

Dinner:
chicken and asparagus
1/2 cup spinach & romano tortellini
Hummus w/ pita bread
Some carrots

Later:
Green Tea w/ Pomegranate

[Regina]

2/22/08

Breakfast:
3 eggs scrambled
1 piece Ezekiel bread
1 cup coffee

Snack:
Almonds

Lunch:
Chicken & Asparagus
1 cup spinach and romano tortellini

Snack:
3/4 apple
Mozzarella string cheese

Workout:
Warm up on new spin bike
Squats: barx12, 65x8, 95x6 (these were all ATG), then I did 115x4, 130x1.5- New PR
Deadlifts: 65x12, 95x8, 115x3, 95x6, 65x10
Calf raises: 65x12, 85x7, 85x6
Hyperextensions on Roman Chair w/ 10lb plate
Lunges: w/ 2 15lb dumbbells as many as I could. I was pretty tired by now.
I finished up with 15 min on the spin bike w/ some sprints and hill climbs


Post workout:
Egg white and whey protein shake

Dinner:
1/2 California Roll
Tuna Tataki (just seared tuna w/ sesame seeds)

[Regina]

I can't remember what I ate yesterday. I didn't cheat, but I did today.

2/25/08

Breakfast:
1/2 cup oatmeal 1 tsp. splenda brown sugar, cinnamon & nutmeg
1 cup coffee

Snack:
1/2 banana
Some almonds

Lunch:
1 can tuna w/ olive oil, lemon juice, sea salt and pepper
Some olive oil crackers

Snack:
1 cup coffee
1/4-1/2 cup lactose free vanilla bean ice cream *this is where I was bad, but it tastes so good*

Workout:
40 minutes of spin bike
2 slow climbs
Jumps
Squat/push ups
Sprints
40 minutes went by really fast with a good playlist on the trusty ol' iPod. I was pleasantly surprised that I did that much (checked the length of the songs). I love spinning.

Dinner:
4-5 oz. filet mignon
3/4 sweet potato
some salad w/ olive oil and lemon juice as usual
some broccoli

Shortly after dinner... some dark chocolate.

[Matt Vassallo]

How is ice cream cheating??? it's health food for the soul

[Sluggo]

gj with the squat pr, plate incoming next week!

[Regina]

Yikes! I don't know if I'm going to go for a new PR this week. I might. Thanks dude.

Ice cream I guess isn't that bad in moderation. :)

[Regina]

2/26/08

Breakfast:
1/2 cup oatmeal blahblah regular stuff
1 cup coffee
vitamins and such

Snack:
1 mozzarella string cheese
1 apple

Lunch:
1 can tuna
olive oil, lemon juice, sea salt, pepper

Snack:
Carrots

Snack:
1/2 or so of nonfat plain vanilla yogurt
w/ 1 tsp. of honey
I also had a few garlic herb chips then threw the bag away :lol:

Workout: I was weak.
Dead lifts: 65x8, 85x8, 95x5, 105x4
Assisted Pull ups: 4 sets of as many overhand and underhand as possible
Yates Row: 55x10, 55x8, 65x6
Roman Chair hyperextensions: 10lb platex8, 25lb platex6, 10x5

Dinner:
Turkey taco w/ out the shell
Ground turkey with taco seasoning, low fat cheese, low fat sour cream
Dessert: 1 piece angel food cake w/ strawberries and fat free whipped cream

[Regina]

2/27/08

Breakfast:
2 whole eggs and some egg whites
2 pieces turkey bacon
2 pieces Monk's raisin toast
1 cup coffee
Vitamins etc
I had a large breakfast today. Wow.

Snack:
Cut up strawberries
1 mozzarella string cheese

Lunch:
turkey taco meat w/ low fat cheese & sour cream
Some carrots

Workout:
37 minutes on spin bike same as the other day
Abs including stability ball and medicine ball, etc

Dinner:
Meal replacement
Chicken parmesan of some sort

[Matt Vassallo]

2/27/08

Breakfast:
2 whole eggs and some egg whites
2 pieces turkey bacon
2 pieces Monk's raisin toast
1 cup coffee
Vitamins etc
I had a large breakfast today. Wow.

hell yeah, that's what i'm talkin about!

[Regina]

2/28/08

Breakfast:
1/2 cup oats w/ cinnamon, nutmeg, brown sugar splenda, blah blah
1 cup coffee
vitamins
water

Snack:
pineapple (no juice)
1 mozzarella string cheese

Lunch:
Same as yesterday minus the carrots

Snack:
I had the carrots as a snack instead of w/ lunch

Dinner:
Came home with a massive migraine and ate 3 pieces of pizza. Huge mistake. :(

I took 3 tylenol and the headache would not go away. I couldn't workout. I am so stressed lately and it's obvious by my bad eating habits this week. I need to stop this now or else I'll get more headaches. I HATE MIDTERMS! Back on track tomorrow.

[BUDO]

I tried to eat the whole pizza so you wouldn't have to :lol: I am awake so early! <3

[Regina]

Sorry I've been behind. I am keeping up with diet and I did weights Saturday. I just don't have a lot of time on my hands these days with midterms and lots of other things.

3/3/08

Breakfast:
Egg white omelette w/ mozzarella string cheese
1/2 cup oats with the regular stuff
1 cup coffee
Vitamins
Water

[Regina]

3/5/08

I'm not working out this week for a good reason. I will be on a semi-long break unfortunately, but will be worth it in the long run.

Breakfast:
2 whole eggs sunny side up
2 pieces Monk's bran bread
1 cup coffee
vitamins
Water

Snack:
Small banana & almonds

Snack:
Yogurt w/ a tsp of honey

Lunch:
1 protein bar
carrots

Dinner:
Tuna w/ olive oil, lemon juice, sea salt & pepper
1 lebanese bread stick

Small piece of cake for my nephew's birthday

[Regina]

I'm getting back on this as far as the diet is concerned. I can't workout with weights for a month or two.

Breakfast:
1/2 cup oats w/ cinnamon and splenda brown sugar
1 cup coffee
Lots of water
1 orange squeezed

Snack:
Almonds
Water

Lunch:
2 eggs over easy
1 piece health nut toast
Water

[Regina]

God I cannot wait until I can start lifting weights again. Ugh.

3/24/08

Breakfast:
2 eggs over easy
1/4 cup oatmeal
1 cup coffee

Snack:
1 mozzarella string cheese

Lunch:
Boiled egg salad w/ olive oil, salt, pepper and lettuce
Carrots

Snack:
Super protein peanut butter bar (homemade)

Dinner:
Garlic chicken

[BUDO]

I want peanut butter bars.

[GlacierFreeze]

Super protein? Send me ingredients/directions. :)

[Regina]

I did something wrong because they wouldn't harden in the refrigerator. I just eat it with a spoon. :lol: I'll post up the recipe when I get a chance. It's in the book Gourmet Nutrition. I made a thread about it in the main forum (no one replied).

[Regina]

3/26/08

Breakfast:
3 eggs
some Lebanese bread
1 cup coffee
Water
Vitamins

Snack:
Nonfat all natural plain yogurt w/ tsp of honey
Carrots

Lunch:
Classy Chicken (small serving)
Carrots

Workout:
Elliptical for 20 min. lots of resistance
65 or so squats with medicine ball

Dinner:
turkey burger
asparagus and a few pieces of potato

[Regina]

3/27/08

Breakfast:
2 eggs
Small bowl of cereal for fiber
1 cup coffee
Water
Vitamins

Lunch:
Classy chicken
Carrots

Snack:
Yogurt w/ honey as usual

Snack:
String cheese
pistachios
a few tomato basil pita chips

Dinner:
Classy chicken again

[Regina]

Back on it. I am cutting most sugar (other than natural sources) out of my diet. Doing great so far.

Last night:
Low weight high rep for arms and shoulders
Lots and lots of squats with medicine ball
Reverse lunges

Breakfast:
2 whole eggs
3 slices turkey bacon
1 cup coffee
Some wheat Lebanese bread with eggs
Water, vitamins

Snack:
Almonds

Lunch:
Classy chicken
Carrots

Dinner:
Turkey kafta (Lebanese)
Asparagus
Green tea

[Regina]

Breakfast:

Egg beaters w/ yolk
Turkey bacon
some Lebanese bread
1 cup coffee
Water
Vitamins and fish oil

[Regina]

Last night I did a bunch of squats, lunges, etc. Anything I can do. I was freakin' worn out from all the reps.

Breakfast:
2 whole eggs
Bowl of this really cool cereal I got with Kamut, quinoa, and more
1 cup coffee
Water
Vitamins

Snack:
Almonds
Apple
Mozzarella string cheese

Lunch:
2 Baked chicken strips (recipe from book)
Carrots

Workout:
30 min on spin bike
Some abs stuff

Dinner:
Turkey casserole (recipe from Gourmet Nutrition)

[Regina]

Breakfast:
Egg beaters w/ yolk
Bowl of this really cool cereal I got with Kamut, quinoa, and more
1 cup coffee
Water
Vitamins & Fish Oil

Snack:
Apple
Mozzarella string cheese

Lunch:
Turkey casserole

Snack:
Carrots
tbs. of peanut butter with a bit of Agave nectar

[Regina]

So I've really been slacking with posting here. I may try a new carb cycling diet starting tomorrow. I'm not sure.

Breakfast:
2-3 egg whites
1/2 cup fiber plus cereal
1 cup coffee
Omega 3, 6 & 9
Multivitamin
Vitamin C (trying to heal my body)
Water

Snack:
Peanuts

Lunch:
Turkey meatball with 1/2 cup protein pasta
Carrots

Snack:
Gala apple & string cheese

Workout:
Military presses
Push ups
Rear delt rows
Tricep extensions
Bicep curls
Some exercise where you lay on your side and lift your arm up (with weight). It's for shoulders.
30 minutes on treadmill with sprints at an incline of 2

Dinner:
7 or 8 oz. of chicken
asparagus
1/4 cup protein pasta

[Matt Vassallo]

regina, can i ask why you'd be carb cycling?

[Regina]

regina, can i ask why you'd be carb cycling?

I would like to lose some pesky body fat then eventually gain more lean mass. I read an article on musclewithattitude.com. Seemed like something to try.

[BUDO]

worth the read and def worth giving a shot.
http://www.t-nation.com/readTopic.do?id=811783

[Regina]

worth the read and def worth giving a shot.
http://www.t-nation.com/readTopic.do?id=811783

I read the one for women. ;) http://www.musclewithattitude.com/article/most_recent/carb_cycling_for_women

[BUDO]

I read the one for women. ;) http://www.musclewithattitude.com/article/most_recent/carb_cycling_for_women

:P :P :P

[Regina]

Breakfast:
2 whole eggs
1/4 piece of Lebanese bread
3/4 cup fiber plus cereal
1 cup coffee
2 Omega 3, 6, and 9
1 Multivitamin
1 Vitamin C

Snack:
Handful of peanuts

Lunch:
7 or 8 oz. of chicken from last night

Snack:
Gala Apple
Mozzarella String Cheese

Workout:
30 min on spin bike w/ HIIT
abs with some weight

Dinner:
7 oz. roast
1/4 of a potato
1/4 cup brown long grain rice
Lubia (Lebanese dish mainly containing green beans)

Today I think was my moderate day for carbohydrates. Yesterday was high. Today was mostly fat and protein. I wonder what my low carb days will look like.

[Regina]

Breakfast:
2-3 eggs in egg whites
1 cup fiber plus cereal
1 cup coffee
2 Omega 3, 6, and 9
1 Multivitamin
1 Vitamin C

Lunch:
7-8 oz. chicken left over

Snack:
Lubia (green beans) with about 1/4 or 1/2 cup of brown long grain rice

Snack:
1 or so tbsp of peanut butter with some agave nectar

Workout:
Squats
Split legged squats
closed legged squats
calf raises

Dinner:
7 or 8 oz. of roasted turkey
1 sweet potato

[BUDO]

Sounds good I want some.

[Regina]

Breakfast:
2 whole eggs
1/2 piece Lebanese bread
3/4 cup Fiber Plus Cereal
1 cup coffee
2 Omega 3, 6, and 9
1 Multivitamin
1 Vitamin C

Snack:
Mozzarella string cheese

Lunch:
6 oz. chicken
1.5 cups or so of Lubia (the green beans thing)

Workout:
18 min walking on incline
14 minutes sprinting

Ok so I had 3/4 of a bag of peanut M&M's for dinner. Hahaha. Damn.

[Regina]

Breakfast:
About 1 cup egg whites, maybe less
3/4 cup of fiber plus cereal
1 cup coffee
2 Omega 3, 6, and 9
1 Multivitamin
1 Vitamin C

Snack:
1/2 multigrain bagel with cream cheese

Workout:
Stiff legged dead lifts
Regular dead lifts
Military presses
Yates rows
Pull ups
Roman chair with weight

Lunch:
Meal replacement

[Regina]

Yesterday was a bit crazy. I had the same old for breakfast, a turkey burger for lunch with spinach and some onions, peanut butter on toast for a snack, then grilled chicken (Lebanese style) with tabouli (Lebanese salad) and some Lebanese yogurt. Before that I jogged about 1.5 to 2 miles with my dog.

Today:

Breakfast:
Egg whites
1/2 cup oatmeal (raw, not instant)
1 cup coffee
2 Omega 3, 6, and 9
1 Multivitamin
1 Airborne because I am not feeling well

Lunch:
2 turkey patties

I am feeling like crap today and haven't eaten much. We'll see if I'm working out.

Dinner:
2 Kafta patties (turkey) with a little ketchup

No work out.

[BUDO]

:(

[Regina]

This morning I walked on the treadmill on incline for 30 min.

Breakfast:
2 whole eggs
1 piece Ezekiel toast
3/4 cup fiber plus cereal
1 cup coffee
2 Omega 3, 6, and 9
1 Multivitamin
1 tablet Airborne w/ water

Lunch:
1 kafta patty (turkey burger Lebanese style)

Snack:
1 Gala apple
1 mozzarella string cheese

Snack:
Labneh (yogurt) w/ a little Lebanese bread
Some peanuts

Workout:
I struggled through 2 sets of:
Rear delt rows
Upright rows
Bicep curls
Tricep extensions
Push ups

and 3 sets of Military presses. Oh man I'm not feeling well.

Dinner:
Left over turkey burger heated in marinara sauce and some Parmesan cheese

I need rest.

[BUDO]

I need turkey burger.

[Regina]

I've been on vacation, but I've honestly been keeping it pretty healthy. Salads w/ dressing on side, turkey wraps, eggs, fresh fruit, etc. I'm also keeping up with the workouts. Yay.

[Matt Vassallo]

there was a girl about your size at the gym today repping out 155# free weight back squats. she was probably 17% bodyfat, and gorgeous. talk about a nice goal to shoot for, she couldn't have weighed more than 95lbs. do the math, that's a sick ratio to be doing sets of 10 with.

something to shoot for, i guess!

[Regina]

there was a girl about your size at the gym today repping out 155# free weight back squats. she was probably 17% bodyfat, and gorgeous. talk about a nice goal to shoot for, she couldn't have weighed more than 95lbs. do the math, that's a sick ratio to be doing sets of 10 with.

something to shoot for, i guess!

I didn't even see this since I've been logging everything on fitday.com. I actually did 130lbs then I took a little time off but I'm back up to 115lbs.

[Regina]

OK so I've been extremely busy, but I am going to start this again.

Today has been: (It's really hard when I intern because I can't really eat until their lunch time.)

5:30 AM- egg whites w/ half slice cheddar cheese, 1/4 cup Pomegranola (Nature's Harvest), 1 cup coffee, vitamin, omegas

12:00 PM- 1 coconut and wheat bread crumb baked chicken breast, 1/2 cup plain yogurt (greek type) w/ 1 tsp Agave nectar

4:30- greenbean dish (lebanese) and cottage cheese

7:00- 2 mile jog/run with Zita then upper body weights

8:30- I grabbed a few cheddar bunnies (some organic brand) right before dinner, too. Haha. Chicken, veggies and maybe 1/4 cup protein pasta (I don't even think it was that much, there was nothing left)

[Regina]

Wow, what another effing long day.

6:15 AM- Two eggs, 1/4 cup oatmeal, 1 cup coffee, vitamins, omegas

12:00 PM- Chicken and veggies

4:00 PM- Small apple and 1 string cheese

8:30 PM- Oh, I was very bad for dinner. Chick-fil-a!!! 3-piece chicken strips, side salad (greek dressing from home) and few waffle fries all while watching Bigger, Faster, Stronger.

I didn't even work out, but I had a really long bad day. Tomorrow I will work extra hard. :-D

[Regina]

Ok, back on this.

Saturday I did yoga. Yesterday I jogged in the morning and did back (deadlifts, assisted pull-ups, rows, back extensions) in the evening.

Breakfast: Egg whites w/ mozzarella cheese and oatmeal w/ a cup of coffee and the usual vitamins and omegas

Lunch: Some fruit grilled chicken salad from Chick Fil A. I had about 1/4 of their berry balsamic dressing.

Workout Legs: Squats (stopped at 105lbs), split legged squats, one-legged deadlifts, some glute isolation exercises, and step ups.

Dinner: Tuna w/ olive oil, squeezed lemon, pepper and salt. A few kettle cooked chips and a protein shake made with water.

[Regina]

Today was a day from hell.

Breakfast: 2 eggs over easy, 1/4 cup cinnamon harvest cereal, 1 cup coffee, vitamins, omegas

Lunch: A good 6 hours after breakfast because I was interning and teaching all day!!!! Plain drained 2% yogurt w/ agave nectar, 1 banana, pecans/macadamias/almonds

Snack: At work after internship, very hungry but I didn't pack enough lunch so I had a grilled chicken salad from Burger King with the light Italian dressing (about 1/2 the package).

[Bekah]

Hope you have a better night & rest of the week!

[Regina]

Thanks. Today was better as I got a 92 on my exam in Measurements. Yay.

Breakfast: Egg whites w/ 2% cheddar cheese (half slice), 1/4 cup oatmeal, and the usual

Lunch: 2 pieces of baked chicken (breast and thigh), 1/4 of a potato (baked with the chicken) I also had carrots.

Snack: small apple w/ string cheese

Workout: Upper body focusing on shoulders. Not in this order, but sort of like a circuit:
3 sets of: Push presses (some were thrusters), push ups, hang pulls.
2 sets of: rows, lying tricep extensions, bicep curls.

Dinner: whey protein shake after workout. Lebanese fish recipe w/ almonds, pinenuts and tahini. I also am having a little bit of turkey salad (w/ apple chunks).

[Regina]

Friday: I did a short (1 mile) jog and lots of yoga. I also ate like crap probably 85% of the day so I won't even bother posting that. :lol:

Saturday: I jogged 2 miles when I woke up. My diet was decent, but not close to perfect like usual.

Sunday: I'm going to wake up with some yoga and a walk, then who knows what.

[Bekah]

Friday: I did a short (1 mile) jog and lots of yoga. I also ate like crap probably 85% of the day so I won't even bother posting that. :lol:

Saturday: I jogged 2 miles when I woke up. My diet was decent, but not close to perfect like usual.

Sunday: I'm going to wake up with some yoga and a walk, then who knows what.

I love yoga myself! Do you go somewhere for it? or do you use a video? or make up your own routine?

[Regina]

I love yoga myself! Do you go somewhere for it? or do you use a video? or make up your own routine?

Actually, we have Brighthouse and we get Exercise TV on demand for free. I do the videos they offer. I dig it.

[Regina]

Did my 2nd day of the hundred push ups thing this morning.

Breakfast: 2 eggs over easy, 1/4 cup acai berry cereal, and the usual

Snack: Some pecans and almonds

Lunch: Turkey taco (meat and cheese only)

Snack: Cottage cheese mixed with raspberries and blueberries

Snack: Hard boild egg w/ salt & pepper and a little olive oil

Workout (legs):
4 sets of squats (up to 105x6, I would do more but I want a spot)
2 sets of Calf raises
Various glute isolation exercises
2 sets of split legged squats
1 set (up and back) of walking lunges
2 sets of one legged dead lifts

Dinner: I had 1/3 of a banana before the workout. For dinner I had a protein shake with kafta (Lebanese baked ground meat w/ spices), asparagus and some salad.

[Regina]

Tuesday-
Breakfast: Egg whites w/ cheddar cheese (1/2 slice), 1/4 cup oatmeal, the usual

Snack: Apple and string cheese

Snack: Nuts

Dinner: Kafta (lebanese ground meat with spices, baked) with a few pieces of potato (mixed). I did also have a few kettle chips. Ugh, I hate when my mom has them out!
I also had a few pieces of strawberries.

Workout: None, my day off

Wednesday-
Breakfast: 2 eggs over easy, 1/4 cup acai & apple cereal, the usual

Snack: a few nuts

Lunch: turkey taco meat with cheese only, apple and string cheese

Snack: 2% drained yogurt with a few raspberries and blue berries

I've been going for 13 hours straight. I don't think I ate enough so I'm having a little snack of a few pretzels with peanut butter so I can workout.

Workout:

[Regina]

Wow. Crappy diet this weekend. I did do back (with weights) and lots of yoga, though.

Today:

Breakfast- egg whites w/ spinach and mozzarella cheese, 1 asian pear and the usual

Snack- nuts

Lunch- turkey casserole, spinach salad w/ figs

Snack- apple w/ string cheese

Workout (legs)- squats, split legged squats, reverse lunges, 1 legged deadlifts, glute isolation exercises, calf raises and some jumping around :lol:

1 protein shake made with water
Dinner- Fasulia (Lebanese dish with beans and meat)

[googli]

Most people now know that acai berries have something special to them, and they are really good for you, but most do not know exactly what something is.