Monday, August 19, 2013

LiveFit Trainer Phase 2 Day 43

Welcome to week 3 of Phase 2, a.k.a. week 7 out of 12!  Today was the first day according to the trainer that I am supposed to calculate calories.  In order to calculate your calories, Jamie Eason says to start with your goal weight and multiply it by 10.  Then, for arms, shoulders and rest days add 200 calories to that number.  For heavier days like legs, chest and back, add 500 calories to that.  So since my goal weight is 125, my low calorie number is 1450, and my high number is 1750, which for me on a diet is an insane amount of calories!  It is going to be extremely difficult for me, but I am going to do it, because it will become important in phase 3 when the carb cycling starts.

Since today was Arms, Abs and Cardio day, I was supposed to eat 1450 calories.  According to myfitnesspal, I made it to 1435, which is close enough for me, since there could be some margin of error.


  • 1 La Tortilla Low Carb High Fiber wrap
  • 6 T liquid egg whites
  • 1/4 red pepper
  • 2 T 505 Wounded Warrior project salsa
  • 2 cups of Hazelnut K-cup coffee with 1/4 c unsweetened almond milk and Stevia
Lunch (Post workout):
  • 1 can Chunk Light Tuna in water
  • 1 c. spinach
  • Walden Farms Honey Dijon dressing
  • 1/2 sweet potato
  • 2 T Better n PB peanut butter
  • 1 banana
  • 2 c. unsweetened almond milk
  • 1/2 scoop vanilla whey protein powder
  • Walden Farms caramel sauce
  • PB&J Quest bar
  • 1 can Chunk Light tuna in water
  • 1 c. spinach
  • Walden Farms Caesar dressing
Bedtime Snack:
  • 1/2 c non fat plain Greek yogurt
  • 1 scoop chocolate whey protein powder
  • Stevia
  • 2 T Better n PB peanut butter
  • 1 Quest Cravings PB cup

Also, if you can't tell I finally got another shipment of Quest bars!!!

Love when I come home from a workout to find this on my front porch!  I got 25 bars and 2 packs of pb cups.  There is at least one of every flavor bar in those boxes!!

Now on to the really fun stuff: my workout! Like I said, today was arms, abs and cardio.
  • Narrow Push-ups: 4 sets of 15
  • Tricep Press: 4 sets of 8
  • Superset: Cable One-Arm Tricep Extension 3 sets of 8 and One-Arm Reverse Grip Tricep Pushdown 3 sets of 8
  • Superset: Skullcrushers 3 sets of 8 and Close-Grip Barbell Bench Press 3 sets of 8
  • Incline Dumbbell Curl: 4 sets of 8
  • Dumbbell Alternate Bicep Curl: 4 sets of 8
  • Barbell Curl 21's: 2 sets of 21
  • Stability Ball Crunch: 3 sets of 25
  • Jackknife Sit-up with Stability Ball overhead: 3 sets of 15
  • Stability Ball Reverse Crunches (Ball between feet): 3 sets of 15
  • 30 min. moderate intensity steady state cardio: Elliptical
I upped most of my weights with this workout and found the ab workout to be simple but difficult.  I will give you all a little tip: I truly believe wearing superhero shirts to the gym totally makes you workout harder!  Today I wore a Captain America shirt!

Tomorrow is a new leg workout and a 1750 calories day.  I am trying to plan ahead and so far I'm up to 1699, so we shall see how tomorrow goes!

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