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Lishvicious comes out of the tunnels and into the light!

lishvicious

By lishvicious
in Level 1 Rebels

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lishvicious

lishvicious

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Mini quest 1 - Fail to plan and you are planning to fail!

 

Part One - Nutrition

 

Sundays are my weigh-in days, so they are also going to be my meal and workout planning days for the upcoming week. So I am all planned for this week and here is what is going down:

 

Week 1 Standard Meals

  • Breakfast: Protein shake (250ml skim milk, 115g blueberries, 1 scoop chocolate protein powder, 1 tsp chia seeds and 1 tsp coconut oil)
  • Snack 1: Tub of peaches, one carrot and 22 almonds
  • Lunch: Salad (50g LF cottage cheese, 50g avocado, 110g tuna, 1 hard boiled egg, 1/3 cup brown rice, cucumber, cherry tomatoes, red capsicum and baby spinach)
  • Snack 2: Protein shake (1 scoop chocolate protein powder, water)
  • Dinner: 100g poached chicken, 2 cups steamed vegetables and 1 tbsp natural peanut butter

 

Day by Day Breakdown

  • Monday - all standard meals
  • Tuesday - won't have snack 1, and dinner will be steak and salad
  • Wednesday - won't have snack 1, and dinner will be at a function (damage control)
  • Thursday - all standard meals
  • Friday - lunch will be replaced by a banana and a protein bar
  • Saturday - won't have snack 1, and lunch will be at my mum's house (damage control)
  • Sunday - won't have snack 1, and dinner will be roast chicken and vegetables

 

Yes I know I am probably sounding a bit anal about it all - but at this stage this is what has been working for me. I like to feel in control, so I like to know what every meal in the week is going to be, and if some meals are out of my control I want to have some free calories and willpower to make sure I don't start in a downward spiral.

  • Like 4

Level 1 :: Lycan (STR-2 :: DEX-2 :: STA-2 :: CON-2 :: WIS-1 :: CHA-1)

Challenges:  One

Daily logs: Battle log / MFP

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lishvicious

lishvicious

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Mini quest 1 - Fail to plan and you are planning to fail!

 

 

Part Two - Workouts

 

Week 1 Workouts

  • Monday - Yoga
  • Tuesday - Strength (program 1)
  • Wednesday - Plyometrics
  • Thursday - Strength (program 2)
  • Friday - REST DAY
  • Saturday - Strength (program 3)
  • Sunday - Boxing circuit

 

Strength Program Warm Up (same for all programs)

  • 30 sec burpees
  • 30 sec jumping jacks
  • 30 sec jump rope (without rope)
  • 30 sec split shuffles
  • 20m walking lunges
  • 20m running high knees
  • 20m running butt kicks
  • 20m running carioca
  • 10 arm swimgs (each side)
  • 10 side bends (each side)

 

Strength Program 1 (all 4 sets of 8-12 reps)

  • Dumbbell squats
  • Dumbbell bench press
  • Deadlifts
  • Bent over barbell row
  • Dumbbell bicep curl
  • Skullcrushers
  • Russian twists
  • Bicycle crunches

 

Strength Program 2 (all 4 sets of 8-12 reps)

  • Dumbbell shoulder press
  • Chin ups (lowering portion only)
  • Dips
  • Bent over barbell row
  • Push ups
  • Side lateral raises
  • Calf raises

 

Strength Program 3 (all 4 sets of 8-12 reps)

  • Dumbbell split squats
  • Deadlifts
  • Incline dumbbell bench press
  • Chin ups (lowering portion only)
  • Hammer curls
  • Skullcrushers
  • Reverse crunches
  • Leg raises

 

Boxing Circuit

5 minutes warm up skipping

 

30 seconds fast punches

30 seconds jumping jacks

30 seconds hard punches

30 seconds skaters

(above four for 10 rounds)

 

5 minutes skipping

  • Like 5

Level 1 :: Lycan (STR-2 :: DEX-2 :: STA-2 :: CON-2 :: WIS-1 :: CHA-1)

Challenges:  One

Daily logs: Battle log / MFP

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Amdhiel

Amdhiel

Posted
Posted

 

Mini quest 1 - Fail to plan and you are planning to fail!

 

Part One - Nutrition

 

Sundays are my weigh-in days, so they are also going to be my meal and workout planning days for the upcoming week. So I am all planned for this week and here is what is going down:

 

Week 1 Standard Meals

  • Breakfast: Protein shake (250ml skim milk, 115g blueberries, 1 scoop chocolate protein powder, 1 tsp chia seeds and 1 tsp coconut oil)
  • Snack 1: Tub of peaches, one carrot and 22 almonds
  • Lunch: Salad (50g LF cottage cheese, 50g avocado, 110g tuna, 1 hard boiled egg, 1/3 cup brown rice, cucumber, cherry tomatoes, red capsicum and baby spinach)
  • Snack 2: Protein shake (1 scoop chocolate protein powder, water)
  • Dinner: 100g poached chicken, 2 cups steamed vegetables and 1 tbsp natural peanut butter

 

Day by Day Breakdown

  • Monday - all standard meals
  • Tuesday - won't have snack 1, and dinner will be steak and salad
  • Wednesday - won't have snack 1, and dinner will be at a function (damage control)
  • Thursday - all standard meals
  • Friday - lunch will be replaced by a banana and a protein bar
  • Saturday - won't have snack 1, and lunch will be at my mum's house (damage control)
  • Sunday - won't have snack 1, and dinner will be roast chicken and vegetables

 

Yes I know I am probably sounding a bit anal about it all - but at this stage this is what has been working for me. I like to feel in control, so I like to know what every meal in the week is going to be, and if some meals are out of my control I want to have some free calories and willpower to make sure I don't start in a downward spiral.

 

 

Looks like a solid and sensible meal plan to me! It's a great idea to think a head and identify the potential issues. I'd rather plan ahead so that I can make sure I win!

  • Like 1

Assassin

Battle Log | MFP: Amdhiel
Challenges: Current, #7, #6, #5, #4, #3, #2, #1

"Why do we fall sir? So that we can learn to pick ourselves up." Alfred - Batman Begins

 

 

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shaar

shaar

Posted
Posted

I love the meal planning in advance too, much less chance for error that way!  And at least you know you have to keep yourself accountable, so it's just smart. :)

 

tumblr_n02q4dfLwW1rkyz0ro1_500.gif

  • Like 2

i am not waiting for a hero.  i saved myself long ago.

Level 58 Bard & Monk of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

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Big_Show

Big_Show

Posted
Posted

Looks like a good plan! I like to have things like this planned out in advance too, it makes things easier to deal with.

  • Like 1

Big Show: Human Swift Hunter

Respawning. One day at a time.

Battle Log: Operation Wedding Suit - Take 2

Previous challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42 

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lishvicious

lishvicious

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Looks like a solid and sensible meal plan to me! It's a great idea to think a head and identify the potential issues. I'd rather plan ahead so that I can make sure I win!

 

I'm glad you agree with me - now I feel like less of a freak :P

 

I am well impressed! Your warmup is about the same level as my actual bodyweight workout. HA! :)

 

FqSeSD4.gif

 

Ha, ha - yeah strength days are going to be tough! Thanks for the gif love :)

 

Lish you are doing such a great job laying things out for yourself, I am impressed.  I will have to swing by every time I lose my motivation to plan my meals in advance.  You've got it down!

 

Go got this!

 

tumblr_inline_mmnikjDWK91qz4rgp.gif

 

The has to be one of the best gifs ever - love it! And thanks for the kind words :)

 

Just stopped by to say good luck with it Lish!

I can tell you've been gearing up for this challenge.

You're already so organized you're bound to do well! Keep up with the hard work you've already put in!

 

I am the queen of organisation :P - now I just need to make sure I am the queen of actually doing shit too!

  • Like 2

Level 1 :: Lycan (STR-2 :: DEX-2 :: STA-2 :: CON-2 :: WIS-1 :: CHA-1)

Challenges:  One

Daily logs: Battle log / MFP

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lishvicious

lishvicious

Posted
  • Author
Posted

I love the meal planning in advance too, much less chance for error that way!  And at least you know you have to keep yourself accountable, so it's just smart. :)

 

tumblr_n02q4dfLwW1rkyz0ro1_500.gif

 

Yay for meal planning and for gifs!

 

Wow, that's a detailed plan! Good luck for a great start!

 

Thanks Warg - all the best for you too!

 

Looks like a good plan! I like to have things like this planned out in advance too, it makes things easier to deal with.

 

That is my thinking - things can of course change during the week, but it is a lot easier to achieve goals if you actually have it all laid out in front of you.

Level 1 :: Lycan (STR-2 :: DEX-2 :: STA-2 :: CON-2 :: WIS-1 :: CHA-1)

Challenges:  One

Daily logs: Battle log / MFP

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lishvicious

lishvicious

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tumblr_inline_nbt2gjMkbn1rslg92.gif

 

-------Day One Report--------

 

Total and complete success. Food was made and eaten. Yoga was done and dusted. TV is off. Plan was followed.

 

But seriously I was in no mood to workout tonight - I was trying to come up with every excuse not to do it and then I decided to stop being a whiny bitch and just do it. And now I feel fabulous. Rocked it!

 

So tonight instead of watching TV and being a non-awesome zombie, I am going to make invitations for my girls' halloween party and then look through some of my comics for cosplay inspiration. Maybe do a few sketchy sketchies if I find something that I like.

 

Bam. I'm out.

  • Like 8

Level 1 :: Lycan (STR-2 :: DEX-2 :: STA-2 :: CON-2 :: WIS-1 :: CHA-1)

Challenges:  One

Daily logs: Battle log / MFP

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driscool

driscool

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Posted

good start!

  • Like 1

Level 1 Norse-Gael Minotaur driscool of the Valley of the Arroyomalhuele, otherwise Paradise Keep, otherwise the House of the Clan Huracan. 

                                                                         me or the future: who blinks first?

                                                                      STR 4 | STA 4  | CON 3 | WIS 3 | DEX 1

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Ornata

Ornata

Posted
Posted

Excellent first start! Great job pushing through even though you didn't want to work out. You're going to crush this challenge!

  • Like 1

Level 2 Mountain Elf

4 STR | 5 DEX | 1 STA | 0 CON | 4 WIS | 2 CHA

 

 

Battle Log | Epic Quest

 

Current Challenge: Ornata Thrives in the Darkness

 

 

Past Challenges: 1

 

Accountabilibuddies: CutLasses | NaNo Nerds

 

 

"In the midst of winter, I found there was, within me, an invincible summer." - Albert Camus

 

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lishvicious

lishvicious

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Congratulations on a successful Day One

 

so many people never even make it that far, but you seem 100% invested in getting the most that you can from this process and I get a feeling that you are going to crush it

 

 

good start!

 

 

Excellent first start! Great job pushing through even though you didn't want to work out. You're going to crush this challenge!

 

Aw shucks you guys! Thanks :)

Level 1 :: Lycan (STR-2 :: DEX-2 :: STA-2 :: CON-2 :: WIS-1 :: CHA-1)

Challenges:  One

Daily logs: Battle log / MFP

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shaar

shaar

Posted
Posted

YEAH for a solid day 1!  Man, I woke up this morning and just didn't want to work out either... it was gray and gloomy out and maybe I'll just do it -after- work... I finally just stopped thinking about it and went and did it.  IT'S SO HARD!!!  But I felt so much better after!! :)

  • Like 3

i am not waiting for a hero.  i saved myself long ago.

Level 58 Bard & Monk of the Furious Heart

STR.55  DEX.43 STA.48 CON.51 WIS.53 CHA.65

"Well...in the end, it boils down to two simple choices. Either you do or you don't.

You'd think with all the problems in this world, there'd be more answers. It's not fair...
...But that's the way things are. The choice is yours."

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