Hello,
About 1 1/2 years ago, I had plateau with my progress in my weight and training. It was really frustrating to put out such a big effort with clean eating and cardio, and stop seeing results. One change that I made (upon advice from a nutritionist) was to invest in buying a scale. The goal was not to become neurotic about every calorie entering my body, but to give me a more accurate understanding of what ‘a portion’ is. 4oz. of fish is a nice amount of food on a plate. 4 oz of steak or pork seems really small (though a well balanced food plan should include other protein sources periodically, for diversity).
My problem is …I really like to eat! I’d rather eat 2 cups of spinach with 4 oz of salmon or scallops on top than a tiny steak piece for dissimilar calorie counts. (4 oz of lean filet mignon steak is 367 calories, 4 oz of salmon is 240, and 4 oz. of scallops cooked is 100 calories) For me its…bring on the bigger bowl with veggies than a greasy hamburger or a bag of Doritos! Plus, I feel more energetic and see results from my workout effort faster.
Paula’s Workout -
Treadmill- 30 minutes - rate- 4.6, 10% incline. (2.31 miles)
Strength train- arms (at home)
Standing Barbell Curl while standing on Bosu (15lb)
Bent over triceps kickback (10lb)
3-way biceps curl (26lb bar)
Lying overhead dumbbell press (15bl, 12lb, 12lb)
Triceps pushdown (2 tubes)
Seated concentrated curl 20lb)
Paula’s Menu-
Breakfast-
Old fashioned oatmeal (150cal) –
I often prepare 4 servings at the beginning of the week and put into 4 disposable bowl-
put saran wrap on the top- stack and put in the refrigerator for consumption during week
Mixed berries (30 cal)
½ cup egg whites – Spray microwavable bowl with Pam.
Sprinkle with spice of your choice. Microwave 45 seconds.
Stir. Microwave 45 additional seconds or till cooked through.
Egg whites are a great source of clean protein.
Midmorning snack-
Pronos protein shake (for muscle building) (151cal)
Lunch-
3 5/8 oz scallops (117 cal)
2 cups raw spinach with a handful of asparagus, cherry tomatoes, beets (60 cal)
Midday snack-
Carrot cake (friends birthday) (180 cal)
Dinner-
4.5 oz Orange roughy (broil with Pam) (90)
Salad (spinach, broccoli, tomato) (60 cal)
Dessert-
Soft serve yogurt (140cal)
TOTAL CALORIES- 1108
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