protein packed.

oh, hello!  it just took me twenty four minutes to get my laptop to function properly.  annoyed much?

it was fun to hear everybody’s yays and nays in the comments of my last post! it was quite to cop-out of a post on my part, but it generated a lot of fun things to read, so i guess it was worth it after all!

don’t forget, wednesday is the last day to enter my lisa leonard designs custom jewelry giveaway.. so get your entries in while you can!

in other items of business, i am stoked to see so many of you signing up for my secret bloggie valentine!  i know that i originally said you have until january 29th to sign up, but i have had a few emails from people worried that they will not have enough time to get things shipped and they would prefer to get their assigned recipient sooner rather than later~~ SO, due to popular demand, i will be taking names for the swap until this friday, january 22nd and i will distribute the recipients this weekend!  remember, if you would like to participate, send me your name, mailing address and blog address (if applicable) to janethabenson at gmail dot com.

i always eat protein with every meal, but today’s eats seemed extra protein packed for some reason… i will tell you the protein grams at each meal in case you are curious!

meal 1: protein oatmeal @ 9:30 AM

this had 23g of protein. i cooked this on super low with double the water for triple the time. it made for a  waaaay bigger portion and the oats were so fluffy!

i nearly cried when it was gone.

meal 2: leftover taco salad + 1/2 whole wheat pita @ 12:30 PM

this had about 30g of protein, give or take. you will notice i added the pita bread today but didn’t have it last night.  well, i am not eating breads/pitas/etc after meal three.. but at meal two? free game!

i can honestly say i prefer greek yogurt on anything and everything as opposed to alternate toppings.  back in the day i’d top this with fattening sour cream.  now? i love a dollup of protein packed, fat free greek yogurt. yum!

work was busy today.

meal 3: peanut butter chocolate banana protein yogurt @ 4:00 PM

for this, i mixed 3/4 cup oikos with 1 packet of double chocolate designer whey protein powder which has 60 calories, 10g protein and 2g carbs.  super duper chocolatey!

i also threw in some chocolate PB2 and a sliced banana that my super rad co-worker lindsay gave me ;) the snack clocked in at about 30g protein.

no, it is no cereal greek yogurt mess, but the banana and PB2 clocks in at a close second when it comes to yogurt mix-ins.

 

i had an upper body workout today and since i didn’t make it to the gym until 6:15, i decided to superset my moves.  a superset is when you do the exercises for different muscle groups back to back without rest.  here is how it went:

• 5 min warmup on elliptical level 5

superset #1: triceps & biceps

move	weight	reps
straight bar push down	45#	15
standing cable curl	45#	15
straight bar push down	45#	15
standing cable curl	40#	15
straight bar push down	45#	15
standing cable curl	35#	15

 

superset #2: chest & shoulders

move	weight	reps
single arm cable crossovers	10#	15 each arm
standing cable raises	10#	15 each arm
single arm cable crossovers	10#	15 each arm
standing cable raises	10#	15 each arm
single arm cable crossovers	10#	15 each arm
standing cable raises	10#	15 each arm

 

superset #3: chest & shoulders

move	weight	reps
incline press w/ twist	17.5# db each hand	15
incline front raises	5# db each hand	15
incline press w/ twist	17.5# db each hand	15
incline front raises	5# db each hand	15
incline press w/ twist	17.5# db each hand	15
incline front raises	5# db each hand	15

 

superset #4: triceps & back

move	weight	reps
face down incline kickbacks	5# db each hand	15
reverse incline flyes	7.5# db each hand	15
face down incline kickbacks	5# db each hand	15
reverse incline flyes	7.5# db each hand	15
face down incline kickbacks	5# db each hand	15
reverse incline flyes	7.5# db each hand	15

 

superset #5: biceps & shoulders

move	weight	reps
seated bicep curls	10# db each hand	15
dumbbell press w/ twist	10# db each hand	15
seated bicep curls	10# db each hand	15
dumbbell press w/ twist	10# db each hand	15
seated bicep curls	10# db each hand	15
dumbbell press w/ twist	10# db each hand	15

 

superset #6: chest & triceps

move	weight	reps
barbell press	40#	15
barbell extension (skullcrusher)	30#	15
barbell press	40#	15
barbell extension (skullcrusher)	30#	15
barbell press	40#	15
barbell extension (skullcrusher)	30#	15

 

superset #7: biceps & back

move	weight	reps
barbell curl	25#	15
barbell bent over row	30#	15
barbell curl	25#	15
barbell bent over row	30#	15
barbell curl	20#	15
barbell bent over row	30#	15

 

extra move (not superset): back

move	weight	reps
wide grip pulldowns	30#	15
wide grip pulldowns	40#	15
wide grip pulldowns	30#	15

 

yowza. that workout was fabulous! it took one hour total.

refueled in the car with meal 4: EAS muscle armor + whey protein isolate @ 7:15 PM

ugh, the water was luke warm and this did not taste awesome. i drank it real fast and got it over with. usually i enjoy this drink because i have ice and it gets all cold and frosty. not this time, kids.  p.s.~ this had 23g protein.

when i got home i celebrated national popcorn day with a 100 calorie bag of burnt kettle corn. turns out i had no idea how long to cook those 100 calorie bags.. never purchased them before.. and it burned.  ah well, what can ya do? of course i still ate it!

dinner was random.

meal 5: chicken breast + laughing cow wedge + TJ’s corn salsa & roasted sweet potatoes + carrots + broccoli

random, but delish. 52g protein!

close ups:

yum.

i also did a little baking tonight!  i made a double batch of april’s low carb sweet bread using 1 cup of ground flax and 1 cup of soy protein powder.. so i am not sure where the stats end up on this stuff, somewhere between the two versions she gives on the recipe page.

mixing time.. my arms literally ached as i mixed this! that upper body workout really did a number on me!

pre-baked.. i didn’t have a loaf pan on me so i put it in a 9×9 cake pan and it will make 16 individual square servings!

post-baked!

you bet i had a sample! this was somewhere between 7.5 and 15 grams of protein~ so we will just say 12g of protein for the small square.

it was really moist and delicious. thanks for the recipe april! hard to believe this is low carb.  i think it will save me when i have those bread cravings :) i wanted to bake some more recipes~ including beek’s chia granola and april’s dark chocolate muffins but i ran out of time.

dang, i think i got around 165 grams of protein today. i typically get 130 grams. i think my muscles needed it! that workout was intense.

well there you have it! my meals & moves for tuesday. tomorrow should be a great day as far as meals & moves go:

• waffle wednesday!
• lunch date with my favorite experimentarian
• new cardio routine and new ab moves
• crock pot wednesday for dinnerrr
• deb’s hot chocolate smoothie for dessert!

can it be tomorrow already?!

Qs~

1. what is the last thing you baked? how did it turn out? april’s bread.. turned out baller!

2. what is your favorite yogurt mix-in? i know i have asked this before but it has been awhile and i’ve gained readers since then. my faaaave mix in is shredded spoonfuls~ but really, any cereal will do. i sure miss that! oh well, jamaica is soon :)

xo. janetha b.