Author: G

• Weight: 118 pounds (3 to go!)
• Steps: 7,232 (as of 9:27pm)
• Lows: Wrong direction on the scale.
• Highs: Everything else!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2, 4, and Postworkout – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 3 oz baked chicken tandoori, mixed vegetables
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked chicken breast, lemon juice, fresh celery
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Chin ups and dips super set –11, 9, 8 and 3×15
  • Concentration curls with drop set – 12-15, 9-17.5, 6-20, 6-12
  • Triceps kickbacks with drop set – 3×12-17.5 then drop to 12
  • Dumbbell skull crushers and hammer curls super set – 3×15-10/15
  • Dumbbell bicep curls and triceps push downs super set – 3×10-15/15
  • HIIT – jumping jacks for 30 rounds
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 117.6 pounds (2.6 to go!)
• Steps: 7,945 (as of 7:40pm)
• Lows: Didn’t get my steps in.
• Highs: Weight hit a new low on this challenge and on my almost 5-year fitness journey!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meals 3 and 5 – .5 c steamed white Basmati rice, 3 oz baked chicken breast, lemon juice, fresh celery
• Exercise:
  • LISS – air climber to get some steps in
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 118 pounds (3 to go!)
• Steps: 8,100 (as of 7:55pm)
• Lows: None!
• Highs: Weight hit a new low on this challenge and on my almost 5-year fitness journey!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2, 4, and Postworkout – 1 serving of protein shake
  • Meals 3 and 5 – .5 c steamed white Basmati rice, 3 oz baked chicken breast, lemon juice, fresh cauliflower
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Pull ups – 5, 6, 6
  • Bent over rows with curl bar – 12-30, 9-30, 6-30
  • 1 arm rows with drop set – 3×10-40 then drop to 25
  • Lat pull downs – 3×15-22.5
  • Ab pull downs – 3×15-20
  • 100 decline sit ups
  • HIIT – jumping jacks for 30 rounds
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

Day 154 Results

• Weight: 118.2 pounds (3.2 to go!)
• Steps: 2,350 (as of 9:17pm)
• Lows: Didn’t get my steps in. Meals 4 and 5 are off plan.
• Highs: Weight went back down! Week 22 complete!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 3 oz baked chicken tandoori, mixed vegetables
  • Meal 4 – watermelon
  • Meal 5 – 2 slices of white bread, 1 slice of American cheese, potato omelet
• Exercise: none
• All other markers checked.

Day 153 Results

• Weight: 118.8 pounds (3.8 to go!)
• Steps: 10,902
• Lows: Wrong direction on the scale. Postworkout meal was off plan.
• Highs: Actually surpassed 10k steps!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – sweet chili and tomato tuna and rice meal
  • Postworkout – watermelon
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked chicken tandoori, mixed vegetables
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Barbell press – 3×10-15
  • Flys – 3×15-15
  • Renegade rows to push ups combo set – 3×8-15
  • Front raises with drop set – 3×12-12 then drop to 8
  • Overhead press – 3×8-20
  • Lateral raises with drop set – 3×12-12 then drop to 8
  • LISS – walked outside to get my steps in
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 118.6 pounds (3.6 to go!)
• Steps: 1,826 (as of 8:55pm)
• Lows: Didn’t get my steps in. Meals 3-5 were off plan.
• Highs: Weight went back down!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – 6 oz total of steamed white Basmati rice, ground beef, green beans, and tadig (Iranian lubia polo!)
  • Meal 4 – watermelon
  • Meal 5 – 150 g potato omelet
• Exercise: none
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 119.2 pounds (4.2 to go!)
• Steps: 8,886 (as of 10:20pm)
• Lows: Didn’t get enough sleep. Wrong direction on the scale.
• Highs: Back to working out today! Nikolas does weight training with me, and Dominik does cardio with me!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 and Postworkout – 1 serving of protein shake
  • Meal 3 – 2 slices of white bread, 3 oz baked chicken breast, cucumbers, zero-everything thousand island dressing
  • Meal 4 – clementines and cashews, watermelon
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked chicken breast, .5 c corn, zero-everything Italian dressing
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Step ups to reverse lunges combo set – 3×6-30
  • Goblet squats – 3×15-50
  • Bulgarian split squats – 3×8-35
  • Lying side leg raises – 3×25
  • Donkey kicks – 3×25
  • Deadlifts with curl bar – 12-40, 9-42.5, 6-45
  • HIIT – jumping jacks for 30 rounds
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 118.6 pounds (3.6 to go!)
• Steps: 2,815
• Lows: Didn’t drink enough water. Didn’t get my steps in.
• Highs: Weight went back down!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – Firebirds grilled salmon, mixed vegetables, and mushrooms
  • Meal 5 – McDonald’s chicken nuggets
• Exercise: none
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 119 pounds (4 to go!)
• Steps: 4,800 (as of 9:34pm)
• Lows: Didn’t get my steps in today.
• Highs: Weight went back down!
• Nutrition: *stopped taking Chlorella today and reduced minimum glasses of water to 8 per day
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meal 3 – 2 slices of white bread, 3 oz baked chicken breast, pickles
  • Meal 4 – clementines and cashews
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked chicken breast, .5 c corn, zero-everything Italian dressing
• Exercise: none
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 119.4 pounds (4.4 to go!)
• Steps: 1,534 (as of 11:44pm)
• Lows: Wrong direction on the scale. Didn’t do the exercises scheduled for today. Had an extra meal.
• Highs: Everything else!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meal 2 – 1 serving of protein shake
  • Meals 3 and 4 (combined) – 3 slices of white bread, 3 crab cakes
  • Meal 5 – unmeasured clementines and cashews
  • Meal 6 – 2 slices of white bread, 3 oz baked chicken breast
• Exercise: none
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

• Weight: 118.2 pounds (3.2 to go!)
• Steps: 1,659 (as of 9pm)
• Lows: Didn’t get enough sleep. Didn’t do the exercises scheduled for today.
• Highs: Weight hit a new low on this challenge and on my almost 5-year fitness journey! Week 21 done!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 4 – 1 serving of protein shake
  • Meal 3 – white rice and teriyaki tuna bowl
  • Meal 5 – 2 slices of white bread, 2 crab cakes
• Exercise: none
• All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G