Courtniemarie's battle log

[CourtnieMarie]

I decided to start one of these up since I had anticipated beginning a challenge this week!

 

I'm sure my focus will change down the line but for now I'd just like to use this as a place to jot down nutrition and workouts.

 

The past couple weeks I've been doing the spartacus workout and some modified New Rules of Lifting For Women (NROLFW) stage 7 workouts. These, I am able to do in my tiny apartment gym while I get better strength in my legs for good squat form. I keep thinking it's silly to buy a gym membership to do poorly formed squats. So, I've been doing a lot of heel raised goblet and benched pistol squats to work up the right mobility and strength.

 

Current stats:

Height: 5’6.5â€

Weight: 159.6lbs

Body fat %: 29.2

 

Measurements:

Waist (at belly button): 33â€

Waist (at smallest point): 31.3â€

Hips: 38.0â€

Neck: 13â€

Wrist: 6â€

Thigh: 21.5â€

Bicep: 10.5â€

 

***

11/4/2013 Workout

 

5min elliptical warmup

 

Incline DB Bench Press

8x25#

8x25#

 

Seated row

8x80#

8x80#

 

Goblet squat with heels raised on plates

15x35#

15x35#

 

Dumbbell Shoulder Press

7x25#

7x25#

 

Step up

10x25#

10x25#

 

Underhand grip lat pulldown

16x70#

16x70#

 

Benched Pistol Squat

14

14

 

Stretching

***

 

I've planned out my food for the day but I'll update that tomorrow. Going to see third eye blind and gentlemen hall tonight at the house of blues!

[CourtnieMarie]

Yesterday was a good food day in the sense that I didn't go overboard but I didn't really get enough. I am sure I will make up for that at some point this week.

 

11/4/2013

Post workout: banana, almond milk, and protein powder.

Breakfast: turkey hot dog, broccoli, egg casserole. coffee, protein powder, almond milk. fish oil and multi vits

Lunch: mod podge of leftovers from last week - slow cooked pork ribs with carrots and sweet potatoes; chicken apple sausage with onions, sweet potato, and peppers; and some brats in tomato sauce with peppers and onions.

Snacks: celery and greek yogurt dip

Dinner: tuna sweet potato patties with ketchup and curry paste. 2 vodka sodas at the show

 

Cals: 1,506

Protein: 131, 36%

Carbs: 153, 41%

Fat: 38, 23%

 

I'm aiming for a bit higher protein % and a bit lower carb %. Today should be better Took the day off and will get in a short HIIT session soon. Waiting for it to warm up a bit out there.

 

Then going to slow cook a big batch of turkey chili! One of the good things about cold weather. going to make it with some turkey bacon too - not sure how that will come out in the crockpot...

[Max Power]

Finally a place I can stalk cheer you on again!  I've never had much luck with turkey chili, but I'm a bit of a purist when it comes to chili.  How're you liking the Spartacus workouts?  

[CourtnieMarie]

haha! everyone likes a good stalking once in awhile. spartacus got boring pretty fast and I switched back to some modified new rules workouts. spartacus might be something I keep in my back pocket from travel workouts or a once in awhile thing. not 3x/week lol

[Broba Fett]

Following.

 

Your food descriptions officially have my mouth watering. That all sounds delicious.

[CourtnieMarie]

Following.

 

Your food descriptions officially have my mouth watering. That all sounds delicious.

nice! haha i am glad to share any recipes!

 

 

 

HIIT session today - 1.32 miles in 15:13 minutes. max speed - 8.96 mph. 15 second sprints and 1 min walking periods

My new llbean kept me nice and warm

[CourtnieMarie]

being home and out of cigarettes with ice cream in the house is a bad combination. only got through about a half a serving thank goodness. got to stay on track! also can't wait until the other one comes home so we can devour this chili.

[CourtnieMarie]

ugh - gave in to more ice cream last night. i thought by posting I would be deterred. but no...

 

11/5/2013

Breakfast: sprouted grain english muffin with eggs, cheese, fresh jalapeno pepper, and salsa. iced coffee with protein powder. fish oil and multi vits.

Lunch: slow cooked beef roast with peas

Snacks: kiwi, orchard bar, ice cream, black starbucks coffee with 1 pump pumpkin

Dinner: turkey bacon chili with ricotta cheese.

 

The chili came out awesome by the way. I was skeptical about the turkey bacon since I didn't cook it before hand (I did sautee the ground turkey though). the bacon; however, was VERY good! just have to lose all notions of it being crispy.

 

Cals: 1,737

Protein: 158, 37%

Carbs: 183, 42%

Fat: 40, 21%

 

Again, I'm going for more protein and a bit more fat percent. Today I will be over in fat because I took out kielbasa for dinner. I only have this one and one more in the freezer to finish up. Then I do not plan to buy kielbasa for a very long time. Unless it's from the polish deli down the street... ugh so good. i'm so polish.

 

 

11/6/2013 Workout

 

5min elliptical warmup

 

DB Goblet squat with heels raised on plates

8x40#

8x40#

 

Static lunge with rear foot elevated - these burrrrrn. i sit my back leg up on the seat for the lat pulldown which is pretty high compared to the one or two aerobic steps i'm used to.

13x10# in each hand

13x10#

 

Inclined pushups - working up to 20 reps here. Then will see how many *real* ones I can do! eep!

13

13

 

DB R.DL

16x35#

17x35#

 

DB Bent over row

18x20#

18x20#

 

Benched Pistol Squat - still pretty wobbly and I can't keep my leg out exactly straight for all the reps. But, I'll be moving on to assisted pistol squats on Friday.

15

15

[weirdquark]

I find that I want ice cream less often when I can have it whenever I want but YMMV.

 

Good luck with the pushup progression and the pistol squats!

[CourtnieMarie]

I find that I want ice cream less often when I can have it whenever I want but YMMV.

 

Good luck with the pushup progression and the pistol squats!

I don't really restrict myself and it goes to show that the carton I ate from has probably been in the freezer for more than a month - oops! it was just not a good day to fit it in macro-wise. Looking at the percentages after though, it's not that bad. Just gotta stay on track the rest of the week

 

and thanks!

[CourtnieMarie]

11/6/2013

Post-workout: protein powder,1/2 banana, almond milk

Breakfast: turkey hot dog egg casserole. coffee with protein powder & almond milk. fish oil and multi vits.

Lunch: turkey bacon chili with ricotta cheese.

Snacks: raw snap peas & hummus. Greek yogurt. Cheese slice. And an emergen-c packet

Dinner: kielbasa stir fried with onions and peppers. Mixed with cottage cheese and crushed red pepper. Because I’m crazy.

 

Cals: 1,753

Protein: 154, 35%

Carbs: 153, 34%

Fat: 61, 31%

 

At least I got less fat than carbs and protein yesterday… I knew I’d be over so that’s that. I’ll have to figure out what to do for dinner Friday night since a friend will be over and we’ll be heading in to a show as quickly as we can get our shiz together after work. Maybe I’ll put chicken in the crockpot. Then supplement with beans and frozen veggies… we’ll see.

 

Today is a rest day!

[Crooked]

I found you! I was looking for you in the challenges thread but didn't see anything yet. I hope you enjoy your rest day

[CourtnieMarie]

I found you! I was looking for you in the challenges thread but didn't see anything yet. I hope you enjoy your rest day

yeah! i'll be making a challenge thread probably tomorrow lol

[Max Power]

Dinner: kielbasa stir fried with onions and peppers. Mixed with cottage cheese and crushed red pepper. Because I’m crazy.

 

There was a time when almost every meal I made wound up having  some crushed red pepper in it, I may have to add that back in to a lot of my meals.  

 

yeah! i'll be making a challenge thread probably tomorrow lol

 

I'll just sit here and wait.  

[CourtnieMarie]

There was a time when almost every meal I made wound up having  some crushed red pepper in it, I may have to add that back in to a lot of my meals.  

because it's delicious! i have to add it separately though because the misses doesn't like spicy food most of the time. yes, it's awful.

 

 

I'll just sit here and wait.  

i hope you are twiddling your thumbs because thats what i imagine.

[Max Power]

because it's delicious! i have to add it separately though because the misses doesn't like spicy food most of the time. yes, it's awful.

 

I'll have to see how FMP can handle some of my concoctions, I usually follow recipes when I cook for her instead of my normal "How can I cook these five ingredients into one edible dish" meals I make for myself.  

 

i hope you are twiddling your thumbs because thats what i imagine.

 

 

(this gif inspired me to go get more coffee)

[CourtnieMarie]

I'll have to see how FMP can handle some of my concoctions, I usually follow recipes when I cook for her instead of my normal "How can I cook these five ingredients into one edible dish" meals I make for myself.  

hi. that is how i cook everyday!

 

and also, perfect.

[CourtnieMarie]

so, now I know why they call this a battle log. oof. last night was emotionally rough. i don't know if it's because i haven't had a cigarette since monday or because of the weight i've gained since last friday, but man, i was not a happy camper last night. i tried to round out my macros after dinner last night with this cottage cheese mixture (cc, vanilla, cinn, and truvia). it was NOT good. I ate about half and couldn't stomach anymore. for some reason this triggered me going into the cabinet for some cashew butter time. oh its so good. then i felt completely bloated and ridiculously full and cried myself to sleep at 830. shame. i'm sure there were plenty of other factors that led to this "episode" but I really have to get this impulse snacking under control. im hoping that instead of saying no to myself i can say "wait a half hour" and by then i will have realized that i'm not hungry and eating more things won't help my mood or fitness goals or life. sigh. we'll see. anyway, here's the damage:

 

11/7/2013

Breakfast: turkey hot dog egg casserole. coffee with protein powder & creamer. fish oil and multi vits.

Lunch: turkey bacon chili with ricotta cheese.

Snacks: raw snap peas & hummus. tuna, salsa, & lettuce. And an emergen-c packet

Dinner: grassfed ground beef stir fried with onions, broccoli, cauliflower, ginger, tamari, rice, and egg whites. cottage cheese mixture. cashew butter.

 

Cals: 1,824

Protein: 152, 34%

Carbs: 151, 34%

Fat: 65, 32%

 

The past couple high fat days coupled with two out-to-eat days last weekend i'm sure helped me gain a nice 3.8 pounds since 11/1. I mean, that is only 7 days, my friends. sheesh. I MUST do better this weekend and of course throughout the next 6WC. I'll be starting a thread over there today and it is going to be great. as long as some of you guys got my back. seriously though. im going to need the accountability of it all. yell at me in all caps if you have to!

 

anyway, i got  up this morning, saw that horrid weight gain, and went along my way to the gym. my days always seem to start off right at least.

 

11/8/2013 Workout

5min elliptical warmup

 

Incline DB Bench Press

9x25# in each hand

8x25#

 

Seated row

8x90#

7x90#

 

Goblet squat with heels raised on plates

13x35#

13x35#

 

Dumbbell Shoulder Press

7x25#

7x25#

 

Step up

10x25#

10x25#

 

Underhand grip lat pulldown

16x70#

17x70#

 

Assisted Pistol Squat - this is where you hold on to a pole in order to let yourself down into the pistol squat position. these were not easy for me. I'll be working up to 15 reps on each side.

5, 5

 

Stretching

***

[Broba Fett]

I share in your pain.  I'm up 2 1/2lbs since 11/1 despite having my best week macro-wise and working out 5 times...

 

I briefly considered eating everything in the fridge.  Difficult to keep going when you don't get the results.

 

Just keep swimming.  It'll drop back off soon.

[CourtnieMarie]

I share in your pain.  I'm up 2 1/2lbs since 11/1 despite having my best week macro-wise and working out 5 times...

 

I briefly considered eating everything in the fridge.  Difficult to keep going when you don't get the results.

 

Just keep swimming.  It'll drop back off soon.

Definitely. Thanks for the kind words

[MasterOfCows]

I've been up 10 lbs within 2 days before, knowing that I didn't eat enough to make THAT happen.

I bet it's just a weird fluctuation.  

 

Also.  I have not smoked since Tuesday.  This reinforces my belief that we are indeed the same person.

[CourtnieMarie]

I've been up 10 lbs within 2 days before, knowing that I didn't eat enough to make THAT happen.

I bet it's just a weird fluctuation.  

 

Also.  I have not smoked since Tuesday.  This reinforces my belief that we are indeed the same person.

thanks buddy. this morning, i'm back down to where i was last Friday. at least I didn't make a big deal about it...

 

 

 

 

lol and yes we probably are the same person.

[CourtnieMarie]

11/8/2013

Post-workout: 1/2 banana, almond milk, protein powder

Breakfast: turkey hot dog egg casserole. coffee with french vanilla creamer. fish oil and multi vits.

Lunch: beef stir fry with rice and egg whites.

Snacks: raw celery & hummus. Strawberry greek yogurt w/ granola. And an emergen-c packet

Dinner: balsamic chicken with tomatoes and onions. Green beans. Four vodka sodas…

 

Cals: 1,763

Protein: 146, 36%

Carbs: 154, 38%

Fat: 46, 26%

 

Much better fat day but a little more carbs than I’d like. Seem to be all from good things though. Maybe not the vanilla creamer and vodka…

 

11/9/2013

Breakfast: left over slow cooked beef with eggs, cottage cheese, peas, and hot sauce. coffee with french vanilla creamer. fish oil and multi vits.

Lunch: subway 6†double turkey, on 9-grain with lettuce, tomatoes, pickles, mustard (no cheese). balsamic chicken with tomatoes and onions.

Snacks: starbucks black coffee with one pump caramel brulee syrup, mixed in protein powder. Sour patch kids.

Dinner: ate out with dad, aunt and SO – got balsamic salmon with a side salad and veggie medley. Ate two of my dads onion rings. Coors light.

 

Cals: 2,100

Protein: 156, 32%

Carbs: 196, 40%

Fat: 63, 28%

 

Went to see Elton John this day and had one beer at the show and a package of sour patch kids.

 

11/10/2013

Breakfast: left over beef stir fry with rice, eggs, and hot sauce. fish oil and multi vits. starbucks black coffee with one pump caramel brulee syrup, mixed in protein powder.

Lunch: deli turkey slices, cottage cheese, romaine lettuce, and prunes.

Snacks: homemade bacon and tomato dip with dill triscuits. Greek yogurt with powdered choc. pb.

Dinner: loaded chicken stuffed, twice-baked, sweet potatoes. Crystal light

 

Cals: 1,633

Protein: 147, 35%

Carbs: 154, 37%

Fat: 53, 28%

 

Tried out a bacon and tomato dip recipe last night to bring for thanksgiving dinner. It’s delicious! Sent the remainder of the dip off with the SO to her work . Didn’t get in as much protein as I wanted yesterday but kept the day reasonable compared to past weekend days. Also, got in a quick 15 min HIIT session yesterday. 1.41 miles in 16:19 minutes. max speed – 14.42 mph. 15 second sprints and 1 min walking periods.

 

And that was my weekend! On to the challenge thread...

[Broba Fett]

 

Went to see Elton John this day

I'm mega jealous.  Was it awesome?

 

Also, if you don't mind me asking, how do you make your stirfrys?  Just heat oil and throw everything in until its cooked?  I think I want to try that this week.

[Max Power]

I'm very surprised that you would mention a bacon/tomato dip and tell us it's delicious, but not post the recipe... You should know better....

 

I kid, but seriously, fork over the recipe!