Skinny Girl's Quest for Muscle

Uh oh, didn't eat enough today.

Today's Menu:

Breakfast:
1 whole milk latte (12 oz)
1 banana

Snacks:
1 Soy milk latte (12 oz)
1 cup cottage cheese (4% milkfat)
1 banana

Lunch:
Leftover Vegetable Soup:
- broth
- green beans
- zucchini
- carrots
- broccoli
- diced tomatoes
Water

Afternoon Snacks:
2 tangerines

Dinner:
white potato
winter squash
garlic
carrots
3 oz rockfish
1 tsp coconut oil
herbs/spices
1 cup spinach, raw
1 cup romaine, raw
1/3 cup walnuts
2 tsp dressing
water


Exercise:

Shoulders/Back
Core


Supplements:

FloraVital (1/2 recommended serving)
Creatine (3 grams)
HMB (1/2 recommended serving)
Beta Alanine (3-4 grams)
Triple Flex (Glucosamine Blend) (3/4 recommended serving)

Today was a very good day. I ended up with a good nutrition profile even with the noontime restaurant outing where someone ordered dessert, and was able to work in a great exercise routine.


Today's Menu:

Breakfast:
1 cup whole milk
1 scoop whey protein powder

Snacks:
2 cups tea
1 cup plain, low fat, organic yogurt
1 cup blueberries
1 medium banana
water

Lunch:
caesar salad with:
- romaine lettuce
- dressing
- asiago cheese
- about 8 ounces of perfectly cooked salmon (it was delicious!)
a ton of ice water
1 bite of spice cake with rum sauce (someone else ordered dessert)

Afternoon Snacks:
whole milk mocha (8 ounce size)
3 macadamia nuts
water

Dinner:
mostly homemade vegetable soup with:
- broccoli
- green beans
- zucchini
- carrots
- diced tomatoes
- organic vegetable broth (boxed)
water


Exercise:

Cross Fit:
18 minute routine (4 sets/15 reps)
- squats with dumbbell press-up
- single-leg hamstring curls
- push-ups
- bench dips

Sprint Intervals:
warm-up (3 minutes of jogging)
x7 intervals (sprinting/running)


Supplements:

FloraVital (recommended serving)
Creatine (3 grams)
HMB (1/2 recommended serving)
Beta Alanine (3-4 grams)
Triple Flex (Glucosamine Blend) (3/4 recommended serving)

Did not get my workout in today. Am very disappointed about that. However, I did pretty good with my menu except that I did get in some refined sugar (see the Ben & Jerry's). It was leftover from the holidays and needed to be eaten :)

Today's Menu:

Breakfast:
12 ounces skim milk
1 scoop whey protein powder

Snacks:
1/2 cup cottage cheese, 4% milkfat
1 medium banana
3 small clementines
20 ounces water

Lunch:
(leftovers from last night)
3 ounces salmon
about 1/2 white potato, baked with olive oil, salt, homemade paprika
about 1/2 sweet potato, baked with olive oil, salt, homemade paprika
1/2 cup green beans (fresh, boiled lightly in salted water)
1/2 cucumber with skin
water

Afternoon Snacks:
1 scoop egg white protein powder
8 ounces milk
1 small apple
1.5 ounces walnuts
1 small piece chocolate
water

Dinner:
mostly homemade vegetable soup with:
- broccoli
- celery
- zucchini
- carrots
- shrimp
- mirin
- habanero
- organic vegetable broth (boxed)

Dessert (in place of pre-bedtime protein):
1 cup Ben & Jerry's low fat frozen yogurt


Supplements:

FloraVital (recommended serving)
Creatine (3 grams)
HMB (1/2 recommended serving)
Beta Alanine (3-4 grams)
Triple Flex (Glucosamine Blend) (3/4 recommended serving)

Kick off day!

Today's Menu:

Breakfast:
12 ounce latte with 2% (because whole milk* was not available)
1 medium banana

Snack:
1 cup yogurt (nonfat, 9 grams protein)
1 cup blueberries

Lunch:
Cucumber & Tuna Salad with Balsamic Dressing
1 tangerine
1 apple
1 glass of water

Afternoon Snacks:
1 scoop protein powder
16 ounces water
0.8 ounce cheese stick
2 tangerines
7 walnut halves

Dinner:
4 ounces Salmon
1 medium sweet potato with skin
1/3 medium white potato with skin
1/2 cup broccoli, chopped
olive oil, salt, herbs and spices
water

Bedtime:
1 scoop Jay Robb egg white protein powder (Strawberry) in water


Supplements:

FloraVital (recommended serving)
Creatine (3 grams)
HMB (1/2 recommended serving)
Beta Alanine (3-4 grams)
Triple Flex (Glucosamine Blend) (3/4 recommended serving)


Exercises:

HIIT Sprints:
5 minutes warm up (jogging)
15 minutes HIIT (sprints and walking)
5 minutes cool down (jogging)

Core:
20 minutes core strengthening**

Walk:
20-40 minutes walking the dogs


*why whole milk? upcoming post planned to discuss
**core strengthening routine to be detailed in upcoming post