February Workout & Meal Log

Leading up to my FAP Ms. Bikini New England competition, I will be posting my meals and workouts on this page.  Just one more way of holding myself accountable for reaching my goals!!  🙂

Because I’m working with Cathy Savage Fitness and do not want to give away too many details of their training program, I will not be providing the specifics of my workout routine or the portions, etc. of my meals.

2.27.12 – 61 days until competition

Workout:  30 minutes HIIT cardio on elliptical, chest and triceps, 15 minutes posing practice
Meal 1, 8:30am:  
egg white omelet with veggies on a bed of spinach, black beans, coffee w/ Truvia
Meal 2, 10:30am: 2 protein “mini muffins”
Meal 3, 11:45pm:  grilled chicken tenderloins, broccoli, brown rice
Meal 4, 1:45pm:  turkey chili with black beans, clementine
Meal 5, 4:00pm:  protein “pudding” with mixed berries, coffee w/ Truvia

2.26.12 – 62 days until competition

Workout:  Rest day!  Walked the puppy for about 1.5 miles.
Meal 1, 8:30am:  
oats and banana with whey protein powder and coconut oil, broccoli, coffee w/ Truvia
Meal 2, 10:30am: oats and banana with whey protein powder and walnut oil, broccoli
Meal 3, 1:45pm:  pretzels and almond butter (not really a meal, I know), whey protein powder
Meal 4, 6:30pm:  salmon and asparagus
H2O Intake: 1 gallon

2.25.12 – 63 days until competition

Workout:  40 minutes steady state cardio on treadmill, shoulders and core, 15 minutes posing practice
Meal 1, 7:45am: 
oats and banana with whey protein powder and walnut oil, coffee w/ Truvia
Meal 2, 10:45am: oats and banana with whey protein powder and walnut oil, broccoli
Meal 3, 1:45pm:  Kind bar grabbed at Starbucks
Meal 4, 7:30pm:  Treat night (last one before competition!) – asparagus wrapped in prosciutto, Italian bread, a couple of pieces of calamari, shrimp and scallops over a bed of sauteed spinach, and red wine…yummmmm
H2O Intake: 1/2 gallon
Notes:  glad to have no more treat nights until the comp is over…

2.24.12 – 64 days until competition

Workout:  Awesome functional workout!!
Meal 1, 7:30am:  oats and berries with whey protein powder, coffee w/ Truvia
Meal 2, 10:30am:  oats and berries with whey protein powder and walnut oil
Meal 3, 12:30pm: salad with grilled chicken, roasted red peppers, black olives, cucumbers, and balsamic; with a roll
Meal 4, 4:45pm:  salmon, quinoa, mixed veggies, and a handful of almonds
Meal 5, 7:00pm:  tuna tataki
Meal 6, 9:30pm:  protein “muffin” made with whey protein powder, walnut oil, and baking chocolate
Notes:  On “plan” all day – yaay, me!!

2.23.12 – 65 days until competition

Workout:  30 minutes HIIT (treadmill), back and biceps
Meal 1, 7:30am:  oats and berries with whey protein powder, coffee w/ Truvia
Meal 2, 10:30am:  oats and berries with whey protein powder and walnut oil, Yogi tea
Meal 3, 1:30pm:  turkey chili with black beans, clementine
Meal 4, 3:30pm:  grilled chicken, asparagus, and sweet potato
Meal 5, 6:30pm:  salmon, mixed veggies, quinoa
H2O Intake:  1/2 gallon?
Notes:  craving something all day – but not sure what it is.  Made today’s nutrition tough to stick to!

2.19.12 – 69 days until competition

Meal 1, 8:00am:  egg whites and broccoli, oats and berries, coffee w/ a splash of French Vanilla creamer
Workout:  Rest day, took a delicious 1-hour yoga class and took the pupster for a 2-mile walk 🙂
Meal 2, 10:30am: (after yoga class) whey protein and water
Meal 3, 2:00pm:  Think Thin bar
Meal 4, 4:00pm: binged out on some trail mix
Meal 4, 7:00pm:  1 cup of turkey chili
Notes:  I’ve said it before…I need to be more prepared with meals on the weekends!!

2.18.12 – 70 days until competition

Meal 1, 7:00am:  egg whites and broccoli, oats and berries, coffee w/ Truvia
Meal 2, 10:30am: whey protein, sliced apple, more coffee
Workout:  40 minutes cardio (spin bike), shoulders and core
Meal 3, 2:00pm:  Saladworks salad with field greens, turkey, broccoli, cucumber, artichokes, peppers, and a whole wheat roll.  Made my own dressing with walnut oil and balsamic vinegar.
Meal 4, 5:30pm: chicken mixed with greek yogurt, hot sauce, and celery, rice cake
Meal 4, midnight:  handful of cashews, Yogi tea with coconut oil
Notes:  went to a fundraising dinner with my husband and was definitely unprepared – I thought they’d have some “Menden-friendly” food there, but I was so wrong!

2.17.12 – 71 days until competition

Pre-Workout:  1 scoop BCAA’s 
Workout: 
30 minutes cardio (treadmill sprints), back and biceps
Meal 1, 7:00am:  egg whites and oats, broccoli, banana , coffee w/ Truvia
Meal 2, 10:00am: baked chicken, asparagus, sweet potato, sliced apple
Meal 3, 12:30pm:  grilled chicken, brown rice, broccoli, sliced apple
Meal 4, 3:30pm:  whey protein, rice cake
Meal 5, 7:30pm  Delicious date nite dinner with hubby!  Chips and guacamole, shrimp, asparagus, red wine, trail mix for dessert 😉
H20 Intake:  1 gallon
Notes:  Great day!

2.16.12 – 72 days until competition

Meal 1, 7:00am:  egg whites and oats, broccoli, sliced apple, coffee w/ Truvia
Meal 2, 10:15am: sliced apple and peanut butter, sweet potato, asparagus
Meal 3 and on – forgot to track and I’m totally drawing a blank LOL!  See below, probably some variation of what I ate the day before 😉
Workout:  unintentional rest day, as work totally crushed my day and I never had an opportunity to make it to the gym
H20 Intake:  a little over 1/2 gallon
Notes:  Tough day with work; ready to kill it at the gym tomorrow

2.15.12 – 73 days until competition

Meal 1, 7:15am:  egg whites and oats, broccoli, coffee w/ Truvia
Meal 2, 11:00am: 0% greek yogurt, mixed berries, peanut butter, asparagus, sweet potato
Meal 3, 2:15pm:  grilled chicken, broccoli, brown rice, sliced apple
Meal 4, 4:45pm:  tuna mixed with greek yogurt and celery, rice cake
Workout:  Cardio (sprints on treadmill), supplemental shoulder workout
Meal 5, 7:00pm:  baked chicken, mushrooms, hot sauce
Meal 6, 9:15pm:  protein coconut oil shake
H2O Intake:  over a gallon
Notes:  great day!

2.14.12 – 74 days until competition

Workout:  Legs and core 
Meal 1, 7:00am:  egg whites and broccoli, oats, berries, coffee w/ Truvia
Meal 2, 10:30am: 0% greek yogurt, mixed berries, peanut butter
Meal 3, 1:30pm:  grilled chicken, brown rice, broccoli
Meal 4, 3:45pm: baked chicken, hot sauce, celery, rice cake
Meal 5, 6:30pm: early treat night with my sweetheart (chips, salsa, grilled chicken salad, small glass of red wine, small piece of dark chocolate for Valentine’s Day!)
H2O: almost 1 gallon
Notes: great leg workout today!

2.13.12 – 75 days until competition

Workout:  Cardio (stairmill), chest and triceps
Meal 1, 7:15am:
  egg whites and brussel sprouts, oats, raisins, coffee w/ Truvia, 27 oz. H2O
Meal 2, 10:15am:  0% greek yogurt, mixed berries, peanut butter, asparagus, sweet potato, 27 oz. H2O
Meal 3, 1:15pm:  grilled chicken, brown rice, broccoli, apple slices, 27 oz. H2O
Meal 4, 3:30pm:  baked chicken, hot sauce, celery, rice cake, 27 oz. H2O
Meal 5, 7:30pm:  baked chicken (again!), hot sauce, celery, brussel sprouts, small spoonful of peanut butter, 27 ox. H2O
Meal 6, 9:00pm:  Yogi tea, coconut oil
H2O:  1 gallon baby!
Notes:  Diet was “on” all day – wahoo!

2.12.12 – 76 days until competition

Workout:  Rest day
Meal 1, 8:30am:
  egg whites and brussel sprouts, steel cut oats, raisins, coffee w/ a splash of sugar-free French Vanilla creamer (Sunday treat)
Meal 2, 1:30pm:  0% greek yogurt, mixed berries, peanut butter
Meal 3, 4:00pm:  47 pounds of trail mix :/
Meal 4, 7:15pm:  turkey cutlets with a small scoop of whole wheat stuffing
H2O Intake:  not enough, again!
Notes: I spent so much time on meal prep that I wasn’t smart about what I ate today.  Tomorrow – pay attention to meals and water intake!!

2.11.12 – 77 days until competition

Meal 1, 8:00am:  egg whites and broccoli, steel cut oats, raisins and banana, coffee w/ Truvia
Pre-Workout:  1 scoop BCAA’s
Workout:  Cardio (treadmill intervals), shoulders and core <– awesome workout!!
Meal 2, 1:00pm:  (post-workout) Salad from Saladworks with turkey, broccoli, cucumbers, peppers, apples, olive oil, balsamic vinegar, and 1/2 a whole wheat roll
Meal 3, 3:00pm:  oats, raisins, peanut butter, handful of trail mix
Meal 4, 8:00pm:  baked chicken, sweet potato fries, brussel sprouts, red wine
Notes:  not very prepared with my meals today!  I will need to make sure I have plenty of clean eats ready to grab out of the fridge on the weekends from now on.

2.10.12 – 78 days until competition

Workout:  Functional workout
Pre-Workout:  1 scoop BCAA’s
Meal 1, 7:15 am:  egg whites and broccoli, steel cut oats, raisins and banana, coffee w/ Truvia
Meal 2, 10:15am:  steel cut oats, raisins, chopped apple, peanut butter
Meal 3, 12:30pm:  pork tenderloin, broccoli, brown rice, chopped apple
Meal 4, 3:45pm:  chicken (canned), hot sauce, broccoli
Meal 5, 7:15pm:  TREAT NIGHT!  Ravioli stuffed with chicken, marinara sauce, huge handful of trail mix, red wine
H2O Intake:  Not enough!  Didn’t really track…
Notes:  Treat night really upset my stomach.  But that’s good – now I’m back on track!

2.9.12 – 79 days until competition

Workout:  Cardio (treadmill), back and biceps
Pre-Workout:  1 scoop BCAA’s
Meal 1, 7:15 am:  egg whites and broccoli, steel cut oats, raisins and chopped apple, coffee w/ Truvia
Meal 2, 10:15am:  0% greek yogurt, mixed berries, peanut butter with flaxseeds, broccoli, spaghetti squash
Meal 3, 1:15pm:  pork tenderloin, broccoli, brown rice, hot sauce
Meal 4, 4:45pm:  whole grain rice cake, hard-boiled egg whites, broccoli
Meal 5, 6:45pm:  salmon burger, broccoli
Meal 6, 9:00pm:  protein shake with coconut oil
H2O Intake:  64 oz.
Notes:  that’s a lot of broccoli!

2.8.12 – 80 days until competition

Workout:  Cardio (spin) and supplemental shoulder training
Pre-Workout:  1 scoop BCAA’s
Meal 1, 7:15 am:  egg whites, steel cut oats, raisins, coffee w/ Truvia
Meal 2, 10:15am:  0% greek yogurt, mixed berries, handful of peanuts
Meal 3, 1:15pm: pork tenderloin, red bell peppers, brown rice, hot sauce
Meal 4, 3:30pm:  apple, peanut butter with flaxseeds (Trader Joe’s brand)
Meal 5, 6:15pm:  shrimp, brocolli, spaghetti squash, spaghetti sauce
Meal 6, 9:00pm:  whey protein powder, coconut oil, Yogi bedtime tea
H2O Intake:  64-ish ounces
Notes:  Coconut oil made me feel nice and satiated at the end of the day!

2.7.12 – 81 days until competition

Workout:  Legs & core
Pre-Workout:  1 scoop BCAA’s
Meal 1, 7am:  egg whites, steel cut oats, raisins, coffee w/ Truvia
Meal 2, 10am:  0% greek yogurt, mixed berries, whole wheat wrap
Snack:  handful of dry-roasted peanuts
Meal 3, 1pm:  Chicken salad from Chipotle with black beans, fajita veggies, hot and mild salsa (+ 2 sugar-free mints)
Meal 4, 4pm:  almond butter and whole grain rice cake
Meal 5, 7pm:  pork tenderloin, brown rice, red peppers, apple slices and peanut butter
Meal 6, 9pm:  handful of almonds and raisins, Yogi bedtime tea
H2O Intake:  approximately 100 oz.
Notes:  Check in day!  Officially down 5 lbs. from start of training on 12.26.11.


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