Thursday, February 24, 2011

Week 7: Sample Workout, Weight Loss Updates + More

Another awesome week on the SCD has passed by! We're on week 7 now and have some more great losses to report :) So let's start with the good stuff (to see our starting measurements click here)

Myself:
  • Waist: 23.5"
  • Hips: 32.5"
  • R Bicep (flexed): 10"   L Bicep: 10" (this measurement has increased due to muscle gain)
  • R Thigh: 18.5"   L Thigh: 18.5"
  • Weight: 104 lbs
  • To-date inches lost: 4"  Pounds Lost: .5-1.5 lbs (my weight has been fluctuating due to muscle gain - but I know I've lost fat though just by looking at my measurements)
Joe (my husband):
  • Waist: 32.75"
  • Hips: 38.5"
  • R Bicep (flexed): 15"   L Bicep: 14.6"
  • R Thigh: 23.75"   L Thigh: 23.8"
  • Weight: 194.2 lbs
  • To-date inches lost: 9.85"  Pound Lost: 6.2 lbs

As you can see we've definitely lost quite a bit, we still need to go get our body fat measurements done to see how we've been able to transform our body composition.

So I put together a easy-to-do workout that all of you should be able to do at home! Check out the video below for more details:

I also thought I'd share a great meal to eat on the SCD:
  • Oven-Roasted Chicken w/Herbs + Macadamia Nut Oil
  • Roasted Asparagus w/Balsamic Vinegar, Olive Oil, & Garlic
  • Pinto Bean Salad:
    • Cucumber
    • Cold Pinto Beans
    • Red Onion
    • Several chopped walnuts 
    • Balsamic Vinegar and Olive Oil
Lastly, here's an overview of our last cheat day (We did a 15 min workout in the afternoon and did air squats between meals)
  • AM
    • Spinach, Egg, & Avocado Salad
    • Grapefuit Juice
    • Black Ganoderma Coffee
    • AGG
    • 1/2 Cinnamon Roll + 1/4 Lemon Scone
    • Soy Hot Chocolate
  •  PM
    • BBQ Chicken & Steak
    • Rice
    • Bread w/Honey Goat Cheese
    • Slice of Russian Brioche (see photo on right)
    • Several Pieces Honeydew Melon
    • Thai Basil Fried Rice w/Tofu
    • Dark Chocolate Orange Bar
    • Assorted Fruits w/Goat Cheese
That's all for this week!! Looking forward to more amazing weather here in Texas and our 8th cheat day this Sunday! Share your cheat day meals with us ;)

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