Author: G

• Weight: 122 pounds (7 to go!)
• Steps: 6,720 (as of 10:19pm)
• Lows: None!
• Highs: Weight going in the right direction!
• 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 salmon, mushrooms, and asparagus
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked salmon, fresh onions and tomatoes, low sodium soy sauce
• 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 –10, 8, 6 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: 122.2 pounds (7.2 to go!)
• Steps: 2,211 (as of 7:37pm)
• Lows: Wrong direction on the scale. Didn’t drink enough water. I don’t remember if I took my vitamins.
• Highs: Pretty much stuck to the nutrition plan despite being on the road today.
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 and 3 – 1 serving of protein shake
  • Meal 4 – McDonald’s 10-piece chicken nuggets
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked salmon, mushrooms, and asparagus
• Exercise: none
• All other markers checked.

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

• Weight: 121.8 pounds (6.8 to go!)
• Steps: 1,405 (as of 7:59pm)
• Lows: Wrong direction on the scale. Didn’t do the exercises scheduled for today.
• Highs: Stuck completely to the nutrition plan!
• 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 salmon, mushrooms, and asparagus
• Exercise: none
• All other markers checked.

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

• Weight: 121.4 pounds (6.4 to go!)
• Steps: 4,287 (as of 10:17pm)
• Lows: Meal 5 was off plan. Didn’t do the exercises scheduled for today.
• 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 – .5 c steamed white Basmati rice, 3 oz rotisserie chicken, .5 c corn, zero-everything Italian dressing, fresh cauliflower
  • Meal 4 – .5 c steamed white Basmati rice, 3 oz baked salmon, fresh onions and tomatoes, low-sodium soy sauce
  • Meal 5 – unmeasured watermelon and peanuts
• Exercise: none
• All other markers checked.

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

• Weight: 121.6 pounds (6.6 to go!)
• Steps: 6,250 (I’ll reach this minimum by the time I go to bed)
• Lows: None!
• Highs: Weight didn’t go down, but it didn’t go up!
• 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 – .5 c steamed white Basmati rice, 3 oz beef, broiled zucchini, lemon juice (Iranian khoresht kadu!)
  • Meals 4 and 5 (combined) – .5 c steamed white Basmati rice, 6 oz ground beef, chayote (Filipino giniling!), 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 – 6, 5, 4
  • 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 – 15-20, 15-25, 15-22.5
  • Ab pull downs – 3×15-20
  • 100 decline sit ups
• All other markers checked.

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

• Weight: 121.6 pounds (6.6 to go!)
• Steps: 10,764 (as of 9:55pm)
• Lows: Did not get enough sleep. Wrong direction on the scale. Did not do the exercises scheduled for today.
• Highs: I still got my steps in!
• 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 – .5 c steamed white Basmati rice, 3 oz beef, broiled zucchini, lemon juice (Iranian khoresht kadu!)
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz ground beef, chayote (Filipino giniling!)
• Exercise:
  • LISS – air climber to get my steps in
• All other markers checked.

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

• Weight: 121.4 pounds (6.4 to go!)
• Steps: 10,099 (as of 10:25pm)
• Lows: Did not drink enough water.
• 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 beef, broiled zucchini, lemon juice (Iranian khoresht kadu!)
• Exercise:
  • LISS – air climber to get my steps in
• All other markers checked.

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

• Weight: 121.6 pounds (6.6 to go!)
• Steps: 6,250 (as of 9:48pm)
• Lows: None!
• Highs: Weight hit a new low on this challenge and on my almost 5-year fitness journey! I hit all my marks today!
• 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 ground beef and lentil beans, tomatoes
  • Meal 5 – 3 oz mixture of ground beef, lentil beans, tomatoes, eggplant, and zucchini
• 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 – 15-12, 15-15, 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
  • HIIT – jumping jacks for 15 rounds *usually takes 22.5 minutes, but I reduced the rest intervals from 1 minute to 45 seconds
• All other markers checked.

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

• Weight: 121.8 pounds (6.8 to go!)
• Steps: 5,534 (as of 11:07pm)
• Lows: None!
• Highs: Weight didn’t go down, but it didn’t go up! Back on track with the Leg Day and HIIT I missed yesterday! I hit all my marks today!
• 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 boiled chicken with chayote and bokchoy (Filipino tinola!)
• 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
  • Barbell squats – 12-30, 9-32.5, 6-35
  • Donkey kicks – 3×25
  • Deadlifts with curl bar – 12-40, 9-42.5, 6-45
  • HIIT – jumping jacks for 30 rounds *usually takes 45 minutes, but I reduced the rest intervals from 1 minute to 45 seconds
• All other markers checked.

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

• Weight: 121.8 pounds (6.8 to go!)
• Steps: 1,601 (as of 10:30pm)
• Lows: Didn’t drink as much water as I should. Didn’t eat Meal 5. Didn’t do any activity today.
• Highs: Weight not only hit a new low on this challenge, I beat my lowest documented weight on my almost 5-year fitness journey (121.9)!
• 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 – .5 c steamed white Basmati rice, 3 oz boiled chicken with chayote and bokchoy (Filipino tinola!)
  • Meal 3 – 1 serving of protein shake
• Exercise: none
• All other markers checked.

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