Thursday, June 12, 2008

Day 73- Nutritional Bite

The Wed Shed Diet Day 4
BREAKFAST
Scrambled Egg, 2 eggs
Salsa, 2 tbsp
Cheddar Cheese, 1 oz

SNACK
Apples, fresh, 1 medium

LUNCH
Turkey breast meat, 2 slices
Lettuce, red leaf (salad), 2 outer leaves
Tomatoes, red, ripe,1 slice, medium
Mayonnaise, regular (mayo), 1 tbsp
Bread, whole wheat (including toast), 2 slice

SNACK
Cantaloupe, 1 cup, diced

DINNER
Whole Wheat Spaghetti, cooked (pasta), 1 cup
Spaghetti Sauce with mushrooms, 1 serving
Parmesan Cheese, grated, 1 tbsp
Tossed Salad, 2 cup
Salad dressing, Balsamic Vinaigrette, 2 tbsp

1,293 calories with 46.3% Carbohydrates, 19% Proteins, and 34.7% Fats

EXERCISE REGIME
Strength train for 50 minutes:
5 min Low back – The erector spinae muscles extend the back and aid in good posture. Exercises include the back extension machine and prone back extension exercises. These muscles also come into play during the squat and dead lift.

10 min Abdominals – These muscles include the rectus abdominus, a large flat muscle running the length of the abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist work the external obliques.

5 min Pectoralis major – Large fan shaped muscle that covers the front of the upper chest. Exercises include push-ups, pull-ups, regular and incline bench press, and the pec deck machine.

5 min Rhomboids – Muscles in the middle of the upper back between the shoulder blades. They’re worked during chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together.

5 min Trapezius – Upper portion of the back, sometimes referred to as ‘traps.’ The upper trapezius is the muscle running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with resistance.

5 min Latisimus dorsi – Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one- arm bent rows, dips on parallel bars, and the lat pull-down machine.

5 min Deltoids – The cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the middle), and posterior deltoid (the rear). The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid. Rear dumbbell raises (done while seated and bent at the waist or lying face-down on a flat bench) target the posterior deltoid.

5 min Biceps – The front of the upper arm. The best moves are biceps curls. They can be done with a barbell, dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps.

5 min Triceps -The back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench press and military press.

Calories you will burn: 480

Sugar Preacher's Experience
I have a grasp on the no sugar diet. I'm excited to participate in the weight training. I haven't done weight lifting for years. I'm sure that I will tone up!

1 comment:

Anonymous said...

Hi this is Hilary I love this diet! The different exercises are fun. I feel healthier and more regular with going to the bathroom.