T-Cake's Diet & Exercise Log, version 3.5

[Tweak]

Diet's looking great and you were a busy little cardio bee yesterday!

[T-Cake]

Originally Posted by Kabeetz

OK now your diet has me completely jealous Pesto sauce..... drool.

Congrats on going into warrior mode and making it through that spin class!!!

The pesto is fairly clean, from the recipes I have, if you'd like to try one sometime. For the whole batch last night, it was a hefty 2 Tbsp of EVOO PLUS the sodium of the pistachios and the parmesan. But it was good!

My personal favorite, though, is the Cilantro Pine Nut Pesto, which uses only only a dash of EVOO, some cilantro, FF or LF sour cream, toasted pine nuts and a little chicken stock. SO GOOD -- I've made this with basil instead of cilantro as well. All things considered, it's a great trade for authentic pesto.

Originally Posted by Tweak

Diet's looking great and you were a busy little cardio bee yesterday!

Thank you.

I didn't think I'd end up doing a workout in the PM, but I did.

I think a lot of it comes from nerves -- I HATE training in the afternoon. It's just too crowded and my anxiety starts to kick in so I break a sweat easily. Ugh -- I don't like crowds. Anyway, I made the most of it and did a mini workout.

[bigdamray]

Protein pumpkin pancakes are awesome!!

[T-Cake]

Originally Posted by bigdamray

Protein pumpkin pancakes are awesome!!

Yeah, I really love them a lot. Totally something I can eat most everyday and not get sick of it too fast.

[SBT]

Originally Posted by T-Cake

Yeah, I really love them a lot. Totally something I can eat most everyday and not get sick of it too fast.

Mmmm I am with you on the pumpkin protein pancakes! That is another one I bake into cookies too so they last longer LOL...

LOVE the new signature!

[claire]

Your diet is looking great

Love the new avi and signature!

[T-Cake]

Originally Posted by SBT

Mmmm I am with you on the pumpkin protein pancakes! That is another one I bake into cookies too so they last longer LOL...

LOVE the new signature!

Oooooh -- now that would be good too! Same deal - mix ingredients & nuke it??? Do tell!

And thank you for noticing my crazy-big-as-hell new siggy It's restupid big!!!

Originally Posted by claire

Your diet is looking great

Love the new avi and signature!

Thanks, I'm pretty keen with the diet too myself. I seem to have my groove down with the calories, which is awesome. Step 1 of the cut is to eat 1750 calories a day... so I've got it there now (whereas a few weeks ago I was hovering around 22, 2300...) so good news for me! One less thing to focus on.

[SBT]

Originally Posted by T-Cake

Oooooh -- now that would be good too! Same deal - mix ingredients & nuke it??? Do tell!

Yes ma'am!!!

I prefer to use the oven though when I add the pumpkin to them, because it makes them cook a little better, and slightly crispy

10 minutes on about 350-375 usually does the trick!!

[Pixie]

You're certainly inspirational. Keep it up.

[T-Cake]

Originally Posted by SBT

Yes ma'am!!!

I prefer to use the oven though when I add the pumpkin to them, because it makes them cook a little better, and slightly crispy

10 minutes on about 350-375 usually does the trick!!

I'm going to try that today!!! Pancake-cookies!

Originally Posted by Pixie

You're certainly inspirational. Keep it up.

Thank you

My inspirational ass is headed to the gym to do cardio now. You can tell I'm so excited...

	ASS Nelson Montana

[T-Cake]

Food + Exercise Log for Thursday, July 3, 2008

Exercise


Cardio:
30 minutes Arc Trainer HIIT (30 sec pace, 30 sec crouched and sprinting)
5 minutes treadmill walking, 12% incline @ 3.2mph

Sporadic Lifting:
Lat Pulldowns SS with Standing Arnold Presses
75# x 15 x 2 sets superset with 15# DBs x 15 x 2 sets

Flat Bench DB Press SS with Woodchoppers
1st set: 25# DBs x 15 SS with 15 Woodchoppers using 4# medicine ball
2nd set: 12 reps of each
3rd set: 10 reps of each

Cicuit x 2 rounds:
1. BB Bicep Curl 21s w/ 30# curl bar
2. Reverse squats on Hack squat machine: Lever + 90# x 15
3. BB Bent-over rows, overhand grip: 50# curl bar x 12

Not too bad. A great workout overall; my heart's more in the cardio right now than the lifting because of my goals, so I just did these lifts on a whim. I'll put a concrete plan for conditioning in place later. Just goin' easy.

Morning Supplements:
2 Sesapure
1 Glucorell
2 Levorex
2 Thermorexin
Yohimburn ES
1/2 Tbsp Beta-alanine ---> Added this back in today.
1/2 Tbsp Taurine ---> Added this back in today.
2 pumps P7 Orange on forearms (post-shower)

Lunch Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
2 ALCAR
3 Neurogenex
Women's multi-vitamin
Vitamin C, K, Zn, Mg, Ca

Evening/Dinner Supplements:
2 Sesapure
3 Glucorell
Fish Oil
Vitamin E
Glucosamine chondroitin MSM

Food

M1:
- 10 oz Gatorade

M2:
- IsoPure ZeroCarb Juice, 1 bottle

M3:
- FlatOut Light wrap + 2 extra lean turkey burger patties + 1 c spinach + 2 Tbsp hummus
- 1/2 c cous cous + 2 Tbsp reduced-fat feta cheese

M4:
- 1/4 c blueberries
- 6 almonds

M5 @ Ale House:
- 1/2 c rice & beans
- Shrimp + Crab Quesadilla w/ spinach

M6:
- 2.5 oz deli turkey + 6 broccoli flowerets + 1 Tbsp hummus

TOTALS:
1759 calories
Fat: 60g, 32%
Carbs: 147g, 29%
Protein: 167g, 39%

	ALCAR Acetyl l Carnitine

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	Levorex Levorex enhances the natural thermogenic and lipolytic action of your body without the use of strong stimulants

	Neurogenex Neurogenex increases memory, cognition and enhances general brain and nervous system function. It increases blood flow to the brain. It increases levels of the predominant neurotransmitter acetylcholine by inhibiting its breakdown.

	P Seven P-SEVEN is a topical mood enhancer. It also has immune and a metabolic acceleration effects.

	Taurine Taurine is an amino acid which is often depleted by stimulant use. Use of taurine will help maintain cellular water levels and prevent cramping associated with dehydration of cellular tissues due to stimulant use

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Thermorexin Thermorexin creates a complete thermogenic, anorectic and lipolytic environment to allow for optimal fat burning. What this means is that it increases your metabolism, helps manage your appetite and increases the use of stored fats for energy.