nicciohland
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I will log my meals & workouts ...
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Week 8 of 8
nicciohland commits to:
I will log my meals & workouts for the next 8 weeks
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My Commitment Journal
 nicciohland
April 2, 2014, 1:22 AM
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Tuesday 4/1/14 Fasted HIIT: Perform 30 seconds of cardio exercise (I used jump rope) at a level 8-9. Completely rest for 30 seconds. Alternate between the high intensity and rest for 10 rounds. Then walk for 5 minutes. Then repeat this 10 round cycle 1 more time. Breakfast 6am: 1 scoop Jay Robb protein powder, 2tbs ground flaxseed, 1 cup spinach, 1 cup unsweetened almond milk, ½ cup frozen berries Snack 9:00am: 1 egg, 2 egg whites, ½ pepper Lunch 12:30pm: 5 oz chicken, 1 cup broccoli Snack 3:30pm: 3 tbs almonds, ½ cucumber Post workout 6:45pm: 1 scoop jay robb protein powder, 1 cup unsweetened almond milk Dinner 8pm: 5 oz pork loin, 2/3 cup peas Sugar: 13 grams Water: 88oz Tuesday Heavy Lower Body Perform 3 sets of 12 reps of each exercise before moving to the next exercise. Dumbbell Squats x 10 (25lbs) Dumbbell Reverse Lunges x 10 each (25lbs) Dumbbell One Legged Step Ups x 10 each (25lbs) Dumbbell Bulgarian Split Squat x 10 each (25lbs) Legs On The Hill (Perform after Heavy Legs) (NO HILL) Squat Walk Up Hill x 30 steps each leg Broad Jump Up Hill x 30 Overhead MB Walking Lunge Up Hill x 30 each leg (8lb MB) Frog Leap Up Hill x 30 Sprint Up Hill Repeat for 5 rounds Dirty Dogs x 50 each leg Dirty Dog Kicks x 50 each leg 1 round Cardio: 5 min warm-up then alternated 5 min running/1min walking (at fast pace) x 40min. |
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nicciohland
April 1, 2014, 12:36 AM
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Monday 3/31/14 Breakfast 6am: 1 scoop Jay Robb protein powder, 2tbs ground flaxseed, 1 cup spinach, 1 cup unsweetened almond milk, ½ cup frozen berries Snack 10:00am: FFP oatmeal cookies, ½ cucumber Lunch 1pm: 5 oz grilled chicken, 1 cup green beans, ½ cup pinto beans Snack 4:30pm: 1 hardboiled egg, ½ green pepper Post workout 6:00pm: 1 scoop jay robb protein powder, 1 cup unsweetened almond milk Dinner 8pm: 5 oz pork loin, 1 cup broccoli Sugar: 13 grams Water: 88oz Heavy Upper Body Pushing Perform 3 sets of 8 reps of each exercise before moving to the next exercise. Chest Press x 8 (25lbs) Arnold Press x 8 (25lbs) Front Raises x 8 (15lbs) Triceps Extensions x 8 (30lbs) Dumbbell/Bodyweight Circuit (Perform right after upper body pushing) Push Ups x 20 Step Jumps x 20 DB Renegade Rows x 20 total (10 each side) (25lbs) Jumping Jacks x 100 I did 4 rounds in 20 minutes. Cardio (non-fasted): bike on a trainer. Warmup then did 40 min of tabata’s alternating 3min high resistance & 1 min low resistance |
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 JenniferP39
March 31, 2014, 8:43 PM
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| Awesome job! | |
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nicciohland
March 30, 2014, 11:48 PM
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Sunday 3/30/14 Breakfast 7am: 1 scoop Jay Robb protein powder, 2tbs ground flaxseed, 1 cup spinach, 1 cup unsweetened almond milk, ½ cup frozen berries Snack 11:00am: 2 eggs, 2oz ham, ½ pepper Lunch 2:00pm: 1 turkey meatloaf muffin, 1 ½ cups broccoli/cauliflower Snack 5pm: 2tbs almond butter, 3 celery stalks Dinner 8pm: 5oz grilled chicken, 1 cup green beans Sugar: 18 grams Water: 88oz Cardio (non-fasted): 45 min beach run in soft sand & 10-15 mph wind |
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April 21 to April 28
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