JustReal Lean | Week 3

This has been a very emotional week for me. On Saturday, my Dad went to the hospital with pneumonia. He’s in the ICU in critical condition for the next 5 days. It’s hard for me to talk about it. Yesterday, I ran my 5 mile race – thinking of my Dad for every step. I didn’t beat last years time, but considering my situation (head/chest cold, barely trained, family emergency) – I’m very happy with my time. Even though I was sick, I still trained. We’re not always going to be feeling our best, despite our best efforts. We’re human and we get sick and things happen, but you need to push through.

My eating fell a bit this week as well, only because I lost some of my appetite while being sick. I ate more smoothies, soups and tea and my weight reflected that. I was tired. I’ve been getting better over the past couples days, I still have a small cough and some sniffles, but all around, my head feels TONS better. I was able to get in a few good workouts this week. I always felt so much better after sweating it out. I can definitely see the definition in my arms more and that’s nice. I’m very pleased with progress so far. I’m looking forward to my weigh-in next Tuesday.

Screen Shot 2016-02-22 at 10.29.21 AM

Weight-loss is NEVER linear.

Screen Shot 2016-02-22 at 10.31.44 AM

Graphs don’t lie.

Due to the holiday and my head cold, my workouts were spacey, but one I got one in, theyb were HARD!

Monday

Ran 1.5 Miles

Tuesday

Taught a kick ass PlyoHIIT class !

Wednesday
Back/Arms/Abs

SUPERSET
3 sets, 10 reps
– skull crusher
– standing barbell curl
– incline DB pull
6 sets. 5 reps
– single arm cable row
5 sets, 6 reps
– wide grip lat pull down
– single arm DB rows
SUPERSET
3 sets, 20 reps
– tricep rope push down
– rope hammer curl
SUPERSET
3 sets, 20 reps
– cable bicep curl
– reverse grip tricep push down
TABATA ABS
4 rounds,20 sec, 10 sec rest
– bicycles
– planks
– russian twist

STRETCH

Cardio: 3 miles

Friday

3 Mile Run

Sunday

Frostbite 5 Miler


What I ate…

Monday

Breakfast
4 egg whites, mushrooms, onions and spinach, Ezekiel toast w pb
P : 21.2g  C : 28.9g  F : 9.2g

Snack
Protein shake 3 scoops
P : 72g C : 6g F : 3g

Lunch
4oz chicken, spinach, tomatoes, onions, Apple, black beans
P : 35.6g C : 61.7 F : 1.7g

Snack
Ants on a log
P : 4.3g C : 4.5g F : 8.6g

Dinner
4 oz Salmon, 2 cups cauliflower
P : 32.8g C : 10g F :  9.2g

Total: P : 165.9g C : 111.1g F : 31.7g

Tuesday

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1/2 cup fruit
P : 41.4 C : 29.6g F : 1g

Snack
1/2 cup cottage cheese, protein powder, an apple
P : 41.5g C : 28g F : 2.3g

Lunch
4oz shrimp, spinach, tomatoes, onions, avocado
P : 27.6g C : 25.9g F : 9.7g

Snack
Hummus and celery and carrot
P : 6g C : 15.8g F : 8.2g

Dinner
4oz chicken breast, 1 cup zucchini, 3 oz sweet potato
P : 28g C : 19g F : 0.4g

Total: P : 144.5g C : 118.3g F : 21.6g

Wednesday

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1 cup frozen fruit
P : 41.4 C : 29.6g F : 1g

Snack
w/w tortilla with peanut butter
P : 8g C : 37g F : 9.5g

Lunch
4oz chicken, spinach, tomatoes, onions, chickpeas
P : 34.6g C : 39.7 F : 2.7g

Snack
Celery and hummus
P : 5.3g C : 8.5g F : 8.1g

Dinner
4oz tuna, black beans, 3 cups spinach
P : 35g C : 23g F :  1.5g

Total: P : 124.3g C :137g F : 22.8g

Thursday

Breakfast
Smoothie – 3 egg whites, protein powder, spinach, 1/2 cup fruit
P : 41.4 C : 29.6g F : 1g

Snack
1/2 cup cottage cheese, protein powder, an apple
P : 41.5g C : 28g F : 2.3g

Lunch
4oz shrimp, spinach, tomatoes, onions, avocado
P : 27.6g C : 25.9g F : 9.7g

Snack
Hummus and celery and carrot
P : 6g C : 15.8g F : 8.2g

Dinner
4oz chicken breast, 1 cup zucchini, 3 oz sweet potato
P : 28g C : 19g F : 0.4g

Total: P : 144.5g C : 118.3g F : 21.6g

Friday

Breakfast
4 egg whites, mushrooms, onions and spinach, Ezekiel toast w pb
P : 21.2g  C : 28.9g  F : 9.2g

Snack
Protein shake 3 scoops
P : 72g C : 6g F : 3g

Lunch
4oz chicken, spinach, tomatoes, onions, Apple, black beans
P : 35.6g C : 61.7 F : 1.7g

Snack
Ants on a log
P : 4.3g C : 4.5g F : 8.6g

Dinner
4 oz Salmon, 2 cups cauliflower
P : 32.8g C : 10g F :  9.2g

Total: P : 165.9g C : 111.1g F : 31.7g

Saturday

Breakfast
Smoothie

Snack
Mixed veggies

Lunch
Turkey wrap

Dinner
Waves Chicken Club

Sunday

Breakfast
Kellogs Protein Cereal

Snack
McDonalds Blueberry Muffin

Lunch
Baked Beans, whole wheat bun and a small McDonalds coffee (no sugar)

Dinner
PitaPit Southwest Chicken

Snack
Granola Bar


The last couple days I wasn’t tracking my food so much. Considering I was sick, I just wanted to focus and medicating and feeding my body to perform well during the race. I was really amazing at how fast the race went. I crossed the finish line at 48:19 – not my best time, but again – considering my situation – I am pleased.

I’m looking forward to dry land for outdoor running. I can’t wait to hit the trails. The treadmill dreadmill makes runs draaaaag. And as much as I like running (once I start running) I like for it to be fun, running outdoors is way more stimulating for me.

My brain has been going non-stop for the past few days. I’m sort of in a haze, but I’m functioning. I need to. I’m finishing up my meals for the week, I hope to get a good chest workout in before Bootcamp tonight, then I’m going to visit Dad for a few hours.

Here’s to the last week of the first 30 days!

-Sam

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