Eat Well

So by now, I hope many of you have seen the video of our debacle at the gym. Cause now it’s two day later and I still can’t feel my legs. Even though everything hurts and I missed sleep on Saturday (yes, my legs kept me up at night), I’m really happy to have done that session.

I used to be in really good shape…

wrestle with ryan

Which makes not being in shape at all right now, so much worse. So to help me and the rest of you make our goals, here is my favorite recipe for Low(er) fat Butter Chicken.  800 calories per serving, 30 grams of fat, and 22 grams protein.

Ingredients:

  • 1 cup butter, divided (you don’t have to use this much butter, but this serves 10, so it’s not as bad as it seems)
  • 1 medium onion, minced
  • 1 tablespoon minced garlic
  • 1 (15 ounce) can tomato sauce
  • 3 cups milk (or use 1 cup of cream and 2 cups of milk)
  • 2 teaspoons salt
  • 1 teaspoon cayenne pepper
  • 1 teaspoon garam masala
  • 1 1/2 pounds skinless, boneless chicken breast, cut into bite-sized chunks
  • 2 tablespoons vegetable oil
  • 2 tablespoons tandoori masala (this and garam masala are found in the spice aisle)
  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Melt a few tablespoons of butter in a skillet over medium heat. Stir in onion and garlic, and cook slowly until the onion caramelizes to a dark brown, about 15 minutes.
  3. Meanwhile melt the remaining butter in a saucepan over medium-high heat along with the tomato sauce, milk/cream, salt, cayenne pepper, and garam masala. Bring to a simmer, then reduce heat to medium-low; cover, and simmer for 30 minutes, stirring occasionally. Then stir in caramelized onions.
  4. While the sauce is simmering, toss cubed chicken breast with vegetable oil until coated, then season with tandoori masala and spread out onto a baking sheet.
  5. Bake chicken in preheated oven until no longer pink in the center, about 12 minutes. Once done, add the chicken to the sauce and simmer for 5 minutes before serving.

For the rice, bring 1/4 cup of basmati rice to a boil with a half teaspoon of cayenne pepper, tumeric and cinnamon. Then let simmer till all the water is absorbed. Serve and enjoy!

Blinded by small sucesses

Lets take a look at Arnold’s rules of success

No pain, no gain. No partying :(

So we left off at me getting on the scale at 155.6 after a most massive cheat day. *embarrassment* *sigh*

This prompted me to rethink what I was doing with the rest of my time during the day. A 40 minute workout once or twice a week was not gonna cut it. What was I doing with the rest of my time during the day?!?

Desk-job

Sitting at desk, inactive and lazy. How can I better utilize this time while working? Standing at my desk all day would burn calories. But that is much too tiring. Must find a way to counteract all the little delicious snacks work provides. I swear it feels like there’s cake every week. My solution was ankle weights and resistance bands. With ankle weights I did leg lifts while sitting in my chair, which was awesome for the core. In between calls I used the resistance bands for biceps, shoulders, and back exercises. Every little helps!

I also upped my workouts as well, to at least three times a week. Incorporating more core and cardio exercises into my routine.Since I was working our more and harder I slowly began to incorporate little bits of carbs back into my diet. Which really helped energy wise, not that I couldn’t do it before without carbs, it was just alot easier haha. Oh and dressing for my salads….so much more bearable. Effing spinach.

So here’s what my workout looks like now.

10 x wide grip pull ups
7 x slow rep shoulder press
7 x slow rep pull downs
7 x slow rep bench press

Then i go into the 5 min ab burner set I linked to in the last post
So for a five minute non stop set I switch between:
- mountain climbers
- plank
- crunches
switching every 30 seconds

From there I do a set of legs:

24 x squats
24 x lunges
24 x jump lunges
24 x jump squats
end with a 2 minute plank

Onto M100s after that:

10 x burpees
40 x mountain climbers
10 x double pump squats

10 x burpees
40 x mountain climbers
10 x double pump squats

10 x burpees
40 x mountain climbers
10 x double pump squats

10 x burpees

This is done non stop

Then I take a bit of a breather with some skipping or balance board work or box jumps.
Doing one legged box jumps after doing legs is the most scared I’ve been in a long time. Its that feeling of “oh shit, this is a bad idea and I should not be trying this” especially on the highest platform the gym had. But I pushed through that feeling and up I went. That sense of euphoria that comes from pushing your limits and getting out of your comfort zone was wonderful. Until I attempted it with my left leg and failed horribly leaving a dent in the platform as well as my shin. Push your limits….and know your limits? lol

After that I go into my kettle bell swings. Instead of doing one set of 75 I’ve tried to break to do two sets of 50. But have only managed one set of 50 and one of 40 so far.

Here’s me doing it!

Followed by 5 min abs again and either a set of the legs or m100s

Then FINISHED! yay!

Just a tad long than the old workout. Plus my abs feel amazing even if there still hidden under flab.

Now onto the scale and the “delicious” food I ate.

Day 15: 155.6
Day 16: 151.6

bbq

Korean BBQ
So much beautiful meat. Who needs spinach.

Day 17: 151.0
Day 18: 150.8

chicken mint

Chicken with mint leaves?…..I don’t know how to cook

Day 19: 147.6
Day 20: 148.6 *cheat day*

peters
peters2
peters3

Peters drive in
-Double Cheese burger
-Onion Rings
-Milkshake
-Banasplit

Day 21: 151.8
Day 22: 150.2

chili
chili2
chili3
chili4

I made chili! Then I threw spinach on top! And had a glass of wine! Classy!
Chili was actually pretty good, and quick to make. About 30 mins, and I used ground turkey. Just to be extra healthy ;)

Day 23: 149.0

cheatlunch

cheat lunch :( mango gelato, yogurt fruit cup, diet coke
Day 24: 147.8
Day 25: 146.8

ducksand

Duck sandwich with some wine. Cheating I know. But it was so damn good. That fruit bread was redonk. At least I had a side salad?

Day 26: 146.8
Day 27: 146.2 *cheat day*

dessert
pho2
pho3
cupcake

Pho for breakfast. Home made awww yeahhh.
Crave cupcake
Sushi and dessert for dinner. No pic of sushi cause I was too hungry and forgot :(
Day 28: 149.4
Day 29: 149.0

mangosalmon

Pineapple and mango salmon, with asparagus and salad ala Sunterra
It was alright, at least its not spinach. And a Fresca!

Day 30: 148.8

salmonrice

salmon rice and scrambled eggs for breakfast. ENERGY!!!!!!!!
Day 31: 148.4

beaneggs

Scrambled eggs and beans for breakfast. GAS!!!!!

Day 32: 147.6
Day 33: 146.4

spinach salmon
salad

Salmon and spinach…..

Day 34: 146.0

meatloaf
meatloaf2

So I intended to make meatballs, but that seemed like a lot of work so I attempted to make my first meatloaf thinking it would be quicker. Wasn’t that long to make. But it took forever to cook! How do people have the patience to make this coming home from work?!? Topped with marinara sauce, soo good. Oh! and who knew ketchup and brown sugar would make such a delicious glaze?!

Day 35: 147.5

Alright, so that was about 5 weeks. Lets take  a look at my final measurements

Now:
waist: 31 inches
hips: 36 inches
left leg: 22 inches
right: leg  22 inches
left bicep: 13 inches
right bicep: 12.5 inches

Before:

waist : 34 inches
hip: 38 inches
right leg: 22.5 inches
left leg: 22.5 inches
right bicep: 13 inches
left bicep:  12.5 inches
Almost 10lbs lost in a month. That meatloaf really weighed me down.
Lets see what that looks like shall we?! Bear in mind these are taken first thing in the morning so I look pretty rough in some of them.

 flexsidefat

So that was my experiment. Seems like it worked. I may continue with this diet in some form or another. Next I am thinking of doing a three day juice cleanse….and packing on muscle! Rawr!
Stay tuned!

 

Jan 19, 2012

6:30 am – wake

7:45 am – breakfast burrito
large black coffee
honey cruller

burrito

1:00 pm – mini cupcake x 1/2

mini cupcake

1:15 pm – smoked bacon mac n’ cheese
MASH lemon peel and ginger

macncheese

3:00 pm – assorted seeds

nuts

10:00 pm – steak
rice and lettuce
coke
butter cookies x 3

steak 1
butter cookie

11:30 pm – coke
chips x 1/2

sun chips 1