Carmel’s Fat Furnace Plan!

I like Angie have only have 18  days to get to 18% BF!  So I am gonna zig zag also, just like Angie said 3 low, 1 high.  My low is 1918 YIKES thats a lot of veggies!  LOL  and my high day will be 2398.  This is what tomorrow my first low day looks like for eats.

Egg white, 2 serving	34	1	0	6
Egg, fresh, 1 large	75	1	5	6
Tillamook Pepper Jack Cheese, 1 oz	20	0	9	6
Broccoli, fresh, 0.5 cup, chopped	12	2	0	1
Dannon Light’n Fit Creamy Yogurt- Strawberry, 8 oz	133	21	0	11
vanilla protein powder, 1 serving	110	1	2	23
Coconut Oil, 1 1tsp	39	0	5	0
Dannon Light’n Fit Creamy Yogurt- Strawberry, 3 oz	50	8	0	4
Egg white, 1 serving	17	1	0	3
Egg, fresh, 1 large	75	1	5	6
Broccoli, fresh, 0.5 cup, chopped	12	2	0	1

Red Ripe Tomatoes, 1 medium whole (2-3/5″ dia) 26 6 0 1 Balsamic Vinegar, 1 tbsp 8 2 0 0 chicken, 0.5 serving 70 0 2 13 Romaine Lettuce (salad), 1 cup, shredded 8 1 0 1 Carrots, raw, 1 cup, chopped 52 12 0 1 Hidden Valley Light Ranch, 1 tbsp 40 2 4 1 Almonds, dry roasted, 1 oz (22 whole kernels) 169 5 15 6 Apples, fresh, 1 medium (2-3/4″ dia) (approx 3 per lb) 81 21 0 0 chicken, 1 serving 140 0 4 26 Romaine Lettuce (salad), 1 cup, shredded 8 1 0 1

chicken, 1 serving 140 0 4 26 Brown Rice, medium grain, 1 cup 218 46 2 5 Stewed Tomatoes, 1 cup 66 16 0 2 Asparagus, fresh, 10 spear, medium (5-1/4″ to 7″ long) 37 7 0 4 Carrots, raw, 1 cup, chopped 52 12 0 1 Brown Rice, medium grain, 0.5 cup 109 23 1 2

None

CALORIES

CARBS

FAT

PROTEIN

1,803

192

59

158

1918 – 2398

182 – 227

59 – 76

163 – 203

As far as workouts go my plan is 3 TTworkouts a week w/ the intervals right after and 1 day of spin!

Lets burn up some serious FAT!!!!  Summer is soooo close!!!  If you would like to have a plan made just for you and your goals I would be happy to do that for you and even come to your house to train you!  Its great motivation and wonderful for accountabiliy!  Contact me at http://www.womensdietandfitness.com/betterbodiesbycarmel/prices.html If you live near Puyallup, Sumner, Tacoma, Orting, Bonnie Lake, or Federal Way.  If not we can set something up for you online contact us at http://www.womensdietandfitness.com/onlinetraining.html

Angie’s Plan for Ultimate Fat Loss

So, this is my plan for this week. I am going to do zig-zagging calories. That is when you eat low calories (300 less than maintenance) for 3 days and than have one high day (maintenance). I have done it before and had great results for it and since I only have 18 days left to get my BF down to 17%, I thought I would give it a try. What it does is work your metabolism a bit. So, my low days will be at 1614 calories with ratios of
C 153/P 137/F 50. My ratios are 38%C – 34%P – 28% F. High days will be C 201/P 179/F 66.

Here are my meals for tomorrow:

	Calories	Fat	Carbohydrates	Protein	Fiber, total dietary
Egg white, 3 serving	51	0	2	9	0
Egg, fresh, 2 large	149	10	1	12	0
Alfalfa sprouts, 0.33 cup	3	0	0	0	0
Beans, black, 0.33 cup	75	0	13	5	5
Colby and Monterey Jack Cheese, 0.5 oz	50	5	0	3	0
Land O Lakes Fat Free Ultra-Pasteurized Half & Half, 2 tbsp	20	0	3	1	0
	348	15	20	31	5
Mission Multi-Grain Tortillas, 1 serving	140	4	23	5	5
Tyson boneless, skinless chicken breast, 4 oz	100	1	0	23	0
Brown Rice, long grain, 0.25 cup	54	0	11	1	1
Alfalfa sprouts, 0.33 cup	3	0	0	0	0
Colby and Monterey Jack Cheese, 0.5 oz	50	5	0	3	0
	347	10	35	33	6
Jennie-O Lean Ground Turkey, 4 oz	160	8	0	23	0
Broccoli, cooked, 2 cup, chopped	109	1	22	7	10
Sweetpotato, fresh, 1 cup, cubes	140	0	32	2	4
	409	10	55	33	14
Dannon Light and Fit Nonfat Yogurt, 4 oz	45	0	7	4	0
100% Whey Gold Standard, 0.5 serving	60	1	2	12	0
Organic Oat Flour, 0.13 cup	63	2	9	2	2
Body Fuel Vanilla Protein Powder, 0.5 serving	55	1	2	10	0
Egg white, 1 serving	17	0	1	3	0
Banana, fresh, 0.13 cup, mashed	27	0	7	0	1
Kretschmer Wheat Germ, 4 grams	15	0	2	1	0
Baking Soda, 0.25 tsp	0	0	0	0	0
Vanilla Extract, 0.5 tsp	6	0	0	0	0
Apples, fresh, 0.5 medium (2-3/4″ dia) (approx 3 per lb)	41	0	11	0	2
Almonds, 0.13 cup, ground	71	6	2	3	1
Dannon Light and Fit Nonfat Yogurt, 4 oz	45	0	7	4	0
	445	10	49	40	6
	1,549	44	158	136	32
	1614 – 2114	50 – 66	153 – 201	137 – 179	35 – 45

Workouts, I will be doing a new Turbulence Training workout, not sure which one, there are so many to choose from! I will be doing them 3 days a week and then 2-3 days of intervals.

So thats my plan to lose this fat! Wish me luck!

~Angie

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Really need to focus on FAT LOSS!

It’s time to step AWAY from the computer and get my butt in gear! Ok..I looked AMAZING after our last 2 week clean eat challenge. Then I just let myself go and now….oh whoa is me..

Plus with devoting all my time to my websites and stuff, I have been slacking on the meal planning and eating right. I guess what made me finally “snap out of it” was having to wear shorts! YIKES! Not very happy with the way my legs look.

So with that said, I am going to get me some CLA, which you can find here Vitacost.com or Bodybuilding.com

CLA has been shown to play a vital role in reducing body fat and increasing muscle retention and I have used it before and has worked. My goal is to hit that 17% mark by the end of May. Can I do it? Well I am sure as heck going to try!

I am going to lower my calories on days I don’t do my Turbulence Training workouts and on days I do my TT workout, just make sure to eat a little bit more. No more snacking on crud-just clean eating! Today I am going to refigure my maintenance and go from there figuring my calories.

On another note, I signed up for my Personal Training Course! I got the ebook manual, but still waiting for the manuals in the mail! I am so excited about this! I am hoping to start reading this weekend and also start painting the room I will plan to use as my workout room for clients!

~Angie

 

Time to step it up!

I have been taking a “break” for too long now. Its time to step it up and start eating better.

My plans are to do my 3 TT workouts each week and 2-3 days of the lower body bodyweight cardio. I might see if I can get to a Power Tone or Pilates class at the gym too.

Here is also a an example of my meals for the week:

Calories Fat Carbohydrates Protein Fiber, total dietary Egg white, 3 serving 51 0 2 9 0 Egg, fresh, 1 large 75 5 1 6 0 Asparagus, fresh, 1 cup 31 0 6 3 3 Colby and Monterey Jack Cheese, 0.5 oz 50 5 0 3 0 206 10 8 21 3 Turkey (light meat), 1 cup, chopped or diced 220 5 0 42 0 Sams Stir Fry Veggies, 1.5 cup 60 0 11 3 0 Brown Rice, long grain, 0.25 cup 54 0 11 1 1 Tomato Soup, 0.25 cup 38 0 8 1 1 372 5 30 47 2 Yams, 0.75 cup, cubes 118 0 28 2 4 Ground Turkey Jennie-O, 1 serving 170 13 0 19 0 Broccoli, cooked, 1 cup, chopped 55 1 11 4 5 7 Grain with Flax Bread, 1 serving 100 2 18 4 4 443 15 57 28 13 Apples, fresh, 0.5 medium (2-3/4″ dia) (approx 3 per lb) 41 0 11 0 2 Dannon Light and Fit Nonfat Yogurt, 4 oz 45 0 7 4 0 100% Whey Gold Standard, 0.5 serving 60 1 2 12 0 Almonds, 0.13 cup, ground 71 6 2 3 1 Kroger Whole Grain Oats, 0.25 cup 75 1 14 3 0 Coconut Oil, 1 1tsp 39 5 0 0 0 Egg white, 2 serving 34 0 1 6 0 Cinnamon, ground, 1 tsp 6 0 2 0 1 almond extract, 1 oz 0 0 0 0 0 Dannon Light and Fit Nonfat Yogurt, 4 oz 45 0 7 4 0 Grapes, 0.5 cup, seedless 57 0 14 1 1 Land O Lakes, Salted Whipped Butter, 1 Tbsp, 0.5 serving 35 1 0 0 0 508 14 59 32 5 1,528 44 155 129 23 1500 – 1600 47 – 50 146 – 156 124 – 132 35 – 45

Gettin back into the routine…

I remembered why I don’t like to take time off…I AM SO SORE!!  Friday was my last day off from regular workouts. Saturday morning I did the lower body weight circuit 3x and Sunday I went to the gym and did my next set of Turbulence Training Workouts. This morning I just stretched and did the foam roller. I am planning to go to pilates class at the gym tonight.

Instead of planning my meals like I have been, I am going to just write down what I eat and eat healthy. It seems like when I plan my cals, some days I am hungrier and some I am less hungry,so this way I can eat if I’m hungry and not if I am not. Seems the smarter way to go, huh? But by still writing them down, I can see how well I am eating and if I should maybe add more this or that…so thats my plan.

Goals…haven’t really talked goals in some time. I have decided to give the BF a rest. Not meaning I wouldn’t love to lose more BF, but I am going to not focus on that for the time being. My next goal is to work on my lower body. I still can see where it could stand some improvements and with summer growing near, I want to be able to feel comfortable wearing shorts and not be insecure.

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And it goes a lil something like this….

Ha..that title made me laugh!

This week has been my “off” week. I am eating good, but limited workouts. Actually, I have only done yoga for 15 min and went for a 20 min walk today. But its all good….I think my body need a mental AND physical break from all the working out.

I went to my chiro last nite and I have been having really sore leg muscles. We both tied it to the bike intervals, so no more bike, which is fine, I was going to start doing BW cardio anyways.

So thats my week….so far.. I have been eating fairly well, but not like the past two weeks. Seriously I am about ready to turn into a chicken I eat so much! I don’t know if I can do it anymore! BLECH!

Angie

PS

I also want to send out a huge CONGRATS!! To Carmel on passing her PT exam!! You are the bomb!!

No equipment at home to do intervals?

Well, I have the answer….use Body Weight Circuits! These circuits are super quick and very affective!

Here is a sample lower-body circuit that Craig Ballantyne, author of Turbulence Training just came out with:

• Y squat (20 reps)
• Jumping Jacks (60 reps)
• T-Squat (20 reps)
• Siff Squat ( 20 reps)
• Diagonal Lunge (12 reps per leg)

Do each exercise one after the other. Take one minute and repeat the circuit. Rest-Repeat…up to 5 circuits.

Body weight burns the fat and gets you conditioned for summer sports far better than traditional bodybuilding workouts.

You can get workouts like this and much more HERE.

I plan to use this circuit next week in my lower body challenge! Anyone want to join me in this!??

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