Category: Fitness

• Weight: 129.4 pounds (14.4 to go!)
• Steps: 6,850 (as of 9:39pm)
• Lows: None!
• Highs: Weight going the right direction! 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 boiled chicken breast, .5 c corn, zero-everything Italian dressing
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz beef, unmeasured zucchini (Iranian khoresht kadu!)
• 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)
  • Lateral raises with drop set – 3×12-12 then drop to 8
  • Overhead press – 3×8-22.5
  • Front raises with drop set – 3×12-12 then drop to 8
  • Dumbbell press – 3×10-30
  • Close grip press to flys combo set – 3×8-20
  • Renegade rows to push ups combo set – 3×8-15
  • HIIT – jumping jacks for 22.5 minutes
• All other markers checked.

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

Day 101 Results

• Weight: 130.2 pounds (15.2 to go!)
• Steps: 10,278 (as of 9:57pm)
• Lows: Didn’t get enough sleep last night. Didn’t drink enough water.
• Highs: Weight going in the right direction! I stayed on plan for nutrition and got all of my steps in even if I was 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 4 – 1 serving of protein shake
  • Meal 3 – 7 oz salmon, rice pilaf, and broccoli from Longhorn Steakhouse
  • Meal 5 – .salad with 3 oz boiled chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• Exercise:
  • LISS – air climber to get my steps in
• All other markers checked.

Day 100 Results

• Weight: 130.4 pounds (15.4 to go!)
• Steps: 6,136
• Lows: Not only did my weight go the wrong direction, it went up by a lot after yesterday. Did not get Meal 5 in.
• Highs: Back on track after an off day!
• 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 boiled chicken breast, .5 c corn, zero-everything Italian dressing
  • Meal 4 – salad with 3 oz boiled chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• 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
  • Calf raises – 3×20-35
  • Deadlifts with curl bar – 12-40, 9-42.5, 6-45
  • HIIT – jumping jacks for 45 minutes
• All other markers checked.

Day 99 Results

• Weight: 128 pounds (13 to go!)
• Steps: 3,595
• Lows: Today was more of a question of what I didn’t eat. I didn’t take my second serving of fiber, nor my vitamins. I didn’t drink enough water and I didn’t get my steps in.
• Highs: I started the day off great! I enjoyed what I ate today and am prepared to get right back on track tomorrow!
• Nutrition:
  • Meal 1 – 1 slice of white bread, 1 slice of American cheese, .5 c and 3 tbsp egg whites, scrambled
  • Meals 2 – 5 – unmeasured and a lot of pizza, cheese bread, chicken wings, sugar cookies, potato chips, cashew nuts
• Exercise: none
• All other markers checked.

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

• Weight: 126.8 pounds (11.8 to go!)
• Steps: 5,927 (as of 10:49pm)
• Lows: Meal 5 was off plan.
• Highs: Weight hit a new low on this challenge! Week 14 complete!
• 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 and Postworkout – .5 c steamed white Basmati rice, 3 oz baked tilapia, unmeasured asparagus and mushrooms
  • Meal 5 – 1 sugar cookie
• 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 – 5, 3, 3 and 3×15
  • Concentration curls with drop set – 12-15, 9-15, 6-17.5, 6-10
  • Triceps kickbacks with drop set – 3×12-17.5 then drop to 12
  • Single dumbbell bicep curls and triceps push downs super set – 10-30/12.5, 10-30/15, 10-30/17.5
  • Dumbbell skull crushers and hammer curls super set – 3×15-10/15
  • HIIT – jumping jacks for 45 minutes
• All other markers checked.

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

• Weight: 127.2 pounds (12.2 to go!)
• Steps: 4,598 (as of 10:38pm)
• Lows: Meal 4 was off plan and I ate a cookie.
• Highs: Weight is going in the right direction! Made up for the HIIT I was supposed to do last Saturday!
• 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) – 2 baked crab cakes, lemon juice, 2 slices of bread
  • Meal 5 – .25 c steamed white Basmati rice, 4 oz total ground beef and potatoes cooked in tomato sauce, jalapenos (Iranian vij vij!)
  • 1 sugar cookie for dessert
• Exercise:
  • HIIT – jumping jacks for 45 minutes
• All other markers checked.

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

Day 96 Results

• Weight: 127.4 pounds (12.4 to go!)
• Steps: 6,548 (as of 11:23pm)
• Lows: None!
• Highs: Weight going in the right direction! Back on track after an off day yesterday!
• 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, 4 oz of ground beef and potatoes cooked in tomato sauce, jalapenos (Iranian vij vij!)
  • Meal 5 – .salad with 2.5 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• 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)
  • 1 arm rows with drop set – 3×10-40 then drop to 25
  • Bent over rows with curl bar – 12-30, 9-30, 6-30
  • Lat pull downs – 3×15-30
  • T bar rows – 3×10-60
  • Lying pullovers – 3×12-30
  • Ab pull downs – 3×15-20
  • HIIT – jumping jacks for 22.5 minutes
• All other markers checked.

Day 95 Results

• Weight: 127.6 pounds (12.6 to go!)
• Steps: 3,305
• Lows: Did not get enough sleep. Did not drink enough water. Meals 2 and 4 were off plan. Did not get my scheduled 10,000 steps in.
• Highs: Weight going in the right direction! Nutrition-wise, I started my day off right and ended it back on 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 (combined) – 2 bourbon brown-sugar biscuits
  • Meal 3 – unmeasured maple-glazed salmon, red rice, and sauteed spinach
  • Meal 5 – 3 oz beef and unmeasured zucchini (Iranian khoresht kadu!)
• Exercise: none
• All other markers checked.

Day 94 Results

• Weight: 128 pounds (13 to go!)
• Steps: 8,387
• Lows: None!
• Highs: Weight didn’t go down, but it didn’t go up! 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 baked tilapia, unmeasured asparagus and mushrooms
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz beef and unmeasured zucchini (Iranian khoresht kadu!)
• 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)
  • Lateral raises with drop set – 3×12-12 then drop to 8
  • Overhead press – 3×8-22.5
  • Front raises with drop set – 3×12-12 then drop to 8
  • Dumbbell press – 3×8-30
  • Close grip press to flys combo set – 3×8-20
  • Renegade rows to push ups combo set – 3×8-15
  • HIIT – jumping jacks for 22.5 minutes
• All other markers checked.

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

• Weight: 128 pounds (13 to go!)
• Steps: 5,780 (as of 11:58pm)
• 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 – 1 serving of protein shake
  • Meal 3 – .5 c steamed white Basmati rice, 1.2 oz beef (that’s all that was left!), unmeasured broccoli and mushrooms, cooked in low sodium soy sauce, and 1.8 oz total 5 oz ground beef, eggplants, red bell peppers, and tomatoes scrambled with eggs (my version of Filipino tortang talong!)
  • Meal 4 and Postworkout (combined) – protein bar and .5 oz cashews
  • Meal 5 – .5 c steamed white Basmati rice, 3 oz baked tilapia, unmeasured asparagus and mushrooms
• 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
  • Calf raises – 3×20-35
  • Deadlifts with curl bar – 12-40, 9-42.5, 6-45
  • HIIT – jumping jacks for 45 minutes
• All other markers checked.

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

• Weight: 128 pounds (13 to go!)
• Steps: 10,392 (as of 9:59pm)
• Lows: I didn’t do the exercises I scheduled for today. Meal 4 was not according to plan.
• Highs: Weight going the right direction! #Fun impromptu rest day with the #family!
• 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) – .5 c steamed white Basmati rice, 3 oz beef, unmeasured broccoli and mushrooms, cooked in low sodium soy sauce, one sugar cookie
  • Meal 5 – total 5 oz ground beef, eggplants, red bell peppers, and tomatoes scrambled with eggs (my version of Filipino tortang talong!)
• Exercise:
  • LISS – air climber to get my steps in
• All other markers checked.

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

• Weight: 128.4 pounds (13.4 to go!)
• Steps: 6,050 (as of 10:31pm)
• Lows: I didn’t do the HIIT I scheduled for today. I ate a couple bites of a cookie.
• Highs: Weight went back down! I ONLY ate a couple bites of a cookie! I had a great bike ride with Dominik and a great arm day with Nikolas!
• 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 beef, unmeasured broccoli and mushrooms, cooked in low sodium soy sauce
  • Meal 4 and Postworkout (combined) – protein bar
  • Meal 5 – salad with 3 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• 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 – 3×3 and 3×15
  • Concentration curls with drop set – 12-12, 9-15, 6-17.5, 6-10
  • Triceps kickbacks with drop set – 12-15, 12-17.5, 12-17.5, 12-12
  • Single dumbbell bicep curls and triceps push downs super set – 10-25/10, 10-30/12.5, 10-30/15
  • Dumbbell skull crushers and hammer curls super set – 3×15-10/15
  • LISS – rode my bicycle for about 24 minutes and air climber to get my steps in
• All other markers checked.

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

• Weight: 129.4 pounds (14.4 to go!)
• Steps: 10,271 (as of 10:38pm)
• Lows: Wrong direction on the scale. I had a headache today and felt like it was from drinking too much water for some reason, so I didn’t drink according to plan.
• Highs: Much needed rest day today and 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 baked chicken, .5 c corn, zero-everything Italian dressing
  • Meal 5 – total 5 oz ground beef, eggplants, red bell peppers, and tomatoes scrambled with eggs (my version of Filipino tortang talong!)
• Exercise:
  • LISS – air climber to get my steps in
• All other markers checked.

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

• Weight: 129.2 pounds (14.2 to go!)
• Steps: 7,004 (as of 9:45pm)
• Lows: None!
• Highs: Weight didn’t go down, but it didn’t go up! Hit all my marks today! Normally don’t work out 3 days in a row, but we made up for Sunday/Monday and got it done, and we’re ready for rest day tomorrow!
• 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 salmon, fresh onions and tomatoes, low sodium soy sauce, Brussels sprouts
  • Meal 4 and Postworkout (combined) – 2 servings of protein shake
  • Meal 5 – salad with 3 oz baked chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
• 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)
  • 1 arm rows with drop set – 3×10-40 then drop to 25
  • Bent over rows with curl bar – 12-35, 9-35, 6-35
  • Lat pull downs – 3×15-30
  • T bar rows – 10-60, 10-62.5, 10-60
  • Lying pullovers – 12-25, 12-30, 12-30
  • Ab pull downs – 15-25, 15-20, 15-22.5
  • HIIT – steam engine and jumping jacks for 22.5 minutes
• All other markers checked.

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