Fit Lizzio Fitness

I had some afternoon snacks (oatmeal, some nuts, and a bar) not too long ago…so dinner will be pretty small

I’ll leave you with this…..

How can you not love that face?!?!?! My 9 month old baby (Already 70 pounds!!!!)

Yes…it is possible to spend $85 at CVS buying absolutely nothing. I am living proof of that. I got a little blanket..some lotions..hair products and nail polish. I guess it’s possible.

WORKOUT

Anyways I am going to give a more structured view of my workouts from now on!

I will typically write the exercise, then i will write the weight by how many reps i did so it will look like this…

Dumb Bell Squats: 50×15, 60×15, 60×15, 60×15

That shows I did four sets.

Moving on..

Today was supposed to be a back and tricep workout..but my back is still somewhat sore from my last back workout, so i decided to swap workouts and do a quad/calf workout.

DB Squats: 50×15, 60×15, 60×15, 60×15
DB Walking Lunges: 10×15(per leg), 15×15, 15×15
Squat Press Machine: 200×15, 220×15, 250×10
Leg Extensions(w/ a hold at the top of each rep): 50×10, 50×10
Seated Calf Raise: 25×20, 35×18, 35×15
Calf Raise Machine: 110×15, 110×18

NOTE: I rarely do calf exercises, so I wasn’t sure exactly what the right weight was for me to do that is why you can see that I should be doing more weight considering I got 15 reps on the first set and 18 reps on the second set on the calf raise machine.

Depending on your goals, I recommend 12-15 reps for most people, however if you are trying to build muscle, I recommend 8-12 reps of an exercise. For me, I have pretty muscular legs as it is, so I usually go for the 12-15 reps, while in my upper body workouts, I am for 8-12 reps.

Cardio today was 40 minutes on the elliptical(my legs were worn out so I didn’t even want to try for an incline walk today.)

Let me know if you have any questions…comments are always welcome too!

DIET

For breakfast today I had 4 egg whites with some bell peppers and a little bit of reduced fat mozzarella cheese. I also had a bowl of oatmeal and 2 apples. (All pre-workout)

After my workout it was lunch time and I had about 3.5 oz chicken breast, 3/4 cup of brown rice, and about a cup of mixed vegetables. I followed it up with an apple and a protein drink.

Off to work now, and plan on having a few almonds mid-afternoon, and a dinner that resembles my lunch! Protein shake before bed!

I feel great!!! 🙂

I have decided just now that im eating my whey protein with my oatmeal because i really hate protein powder and water. I get it down, but not easily. Yuckky. I would loveeeeeeee any ideas of other ways to use protein powder because i really just don’t like it in water.

Haha on another note..i got all of my holiday shopping done…with the exception of one gift…and also got my hair done today!

I have to work tomorrow and the day after christmas 🙁 but oh well.

By the way…if anyone read my post about the negative workout i did…i am STILL sore from it..my back and biceps especially..which my biceps rarely get sore and if they ever do, it lasts maybe a few hours….its been like three days! I highly recomend it. I plan on doing another one as soon as i recover from this one haha.

Had an awesome shoulder workout today.

If you guys would like me to post my workout schedules, i can do that and also if anyone needs some help with putting together a strength workout, i would be more than happy to do so! I have trained people before so this is something that i am very capable of doing …and its free!

As i attended our office holiday party today…I noticed that when i was offered food and i politely declined…i felt as if i got a glare or perhaps a cold shoulder from people.

Has anyone else ever experienced this? This even happens to me at some family gatherings..I will say “No thank you, im not hungry” or im okay thanks!…im always very polite about it and thankful for the offer..but still I feel that people kind of get angry with me just because i don’t want to eat!

Anyone feel my drift?

I am just now getting around to my post because I haven’t had a chance all day! Here’s how my day went.

Woke up at around 745 am. I ate a big big breakfast because i was STARVING. I had my usual egg whites and diced bell pepper omelet, 2 apples, and a clif bar. Okay so not that big, but i just needed those carbs badly I could feel it.

Then i headed to the gym and did a HAMMY workout. It was good and my legs were definitely dead by the end. Finished that off with 35 minutes of elliptical, then raced home to get ready for work.

I barely had a lunch, but i had a little bit…and here is my feat for the day…we had a huge office holiday party with desserts, lasagna, the whole shabang…and i didn’t give in! It helps when you tell someone your training for a competition because they don’t really try to push food on you as much as when you say your on a diet. For dinner i had chicken, black beans, and salsa on a bed of lettuce, and an apple.

It was a good day!

The weekend went by too fast! I had a great workout today and got in 45 minutes of cardio after my strength training. I shopped with my dad and brother today for a little while and then I went to the gym in my apartment complex and did another 20 minutes of low intensity incline walking. I wanted to munch so i decided to workout instead…and it worked! Afterwards i made some chicken with a little bit of fresh salsa on top and green beans. Not very exciting, but it was still good to me! (Im getting used to the limited diet.) I would have taken a picture but i ate it before i thought about it.

Im going to read a little bit and then off to bed!

So yesterday I was reading my new issue of Oxygen magazine (my bible) and there was a great article on doing Negative exercises. I will occasionally do chin – negatives but have never actually done an entire work out of negatives so i decided to try ti today. LOVE IT! It really gives you a burnt out complete failure feeling in your muscles. I did chin negatives, lat pull down negatives, some tricep exercises negatives and then i did some normal exercises as well. But i have to say I am going to incorporate this into my workouts weekly because it really made my muscles burn! It feels great to try new things and have them work well. So after I did my back and tricep workout..for cardio I played an hour of Sabaki Ball. (www.sabakiball.com) It is a GREAT cardio workout because you are consistently running and jumping for three 20 minute periods. I love it! I am off to go shopping for gifts with my sister. Ill update more later!