Last week’s weights
RJ – 244 as of 7/25/10 248 as of 7/31/10 WTF?!?! Am still using broken scale, though, and will get a new, non-digital scale today (Sunday) for more accurate readings in the future.
Gavin – 220lbs on 7/14/10 Now 219 as of 7/28/10 Did loose 1 1/2 pound. My short term goal is still to reach 215 by 8/11/10
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What did you do that was new?
Gavin - Tuesday, Gym 50 minutes on tread mill at speed 3.5 with a 3.0 incline to burned 400 calories.
- Took the dog for a nice long walk yesterday.
RJ - went to gym 3 times. Tuesday and Thursday was weight training and ab exercises. Abs: crunch, leg lift (reverse crunch), side oblique raises, bridge, back extension. Weights (two rounds): squats, bench press, pulldown, upright row, triceps push down, leg extension, bicep curls, leg curl. Wednesday was cardio: 20 min treadmill with 1% incline and fairly steady 3.5. 20 min elliptical, manual mode.
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Did you have any non-scale related accomplishments?
Gavin - I feel that my pants are getting extremely loose and it may be time to go to a size 36
RJ - A pair of pants I recently bought fit a little bit better this time than the first time I wore them. Not quite as tight
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Something new to add
Gavin - Will be starting my sit ups and Push-ups and an abdominal routine
RJ - I only went 3 times to gym. Friday went out with friends, even though I wanted to go to gym and was dressed for it and Saturday was a bit too busy. I want to go 5 times this week and really get back into my old routine.
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Feedback
Gavin - Big Fatty on Skype Saturday night - Drink lots of water Bigfattyonline.com
RJ - Joyce (*Below)
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Recipes of the week
JR -
Honey Mustard Dressing
4 Tbsp. white wine vinegar
2 Tbsp. olive oil
2 Tbsp. Dijon mustard
2 tsp. honey
Combine in glass container and shake well before each serving. Will save for 2 weeks in fridge.
Can also add any or all:
2 tsp. deli mustard (grainy mustard)
1/4 tsp. ground mustard
crushed garlic to taste
Cool and Spicy Pork Tenderloin
2 lbs. pork tenderloin
1 mango
2 limes
Cajun spices or Jamaican jerk spices
Preheat oven to 350 degrees Fahrenheit. Cut a few slits in the pork tenderloin. Rub generous amount of spice onto meat and into slits cut. Cut mango into small pieces or strips and place in small bowl. Grate rind from 1 lime over the mango. In a separate small bowl, squeeze the juice from the limes into the bowl. Brush lime juice onto all sides of tenderloin. Then, rub mango mixture onto the meat all over and place in roasting pan, laying excess mango on top of meat. Bake for approximately 1 (one) hour or until internal temperature of pork reads 160 degrees. Cut and serve with a side of brown rice and romaine/spinach salad and honey mustard dressing. Serves: approx 10 at 3oz. a serving of meat.
Gavin - Chocolate devil’s food cake
1boxed Devil’s food cake
1 16oz can of 100% pumpkin
Mix together cake mix, pumpkin and whatever water is called for on the box.
Bake according to directions and test with tooth pick.
I bake it in a loaf pan and let cool then cut it into 12 slices. I put it into Ziploc sandwich bags and freeze it to keep me from going overboard with eating it to often.
*topping* if you want - Sugar free white chocolate pudding whipped with skim milk.
Send us your recipes - I would like to issue a challenge to the listeners to send me a favorite recipe and I will try to make it into a more health friendly version.
*Joyce challenged me to come up with a pasta recipe for next week. She refuses to give up pasta (as we both do!) and has switched to whole wheat spaghetti. I think the challenge is a great idea for us both and also for the listeners who can send in their own challenges to us and also make their own challenges that we're given (like they can create their own pasta dish and tell us about it). What do you think of this idea?
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Coming on next weeks show
Gavin - Manhandler meatloaf
RJ -
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Topics for the week
Gavin - be careful about snacking - less Carbs, healthy snacks and proteins.
*suggestions* re fried beans wrapped in romaine lettuce leaves, peanut butter on celery or apple slices, beef jerky. find the things that stay with you for a longer time.
RJ - exercise magazines (Men's Exercise), especially for at-home workouts
- making your own beans vs buying canned
- avoiding temptation at the grocery store (EEK!)
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Do you have any troublesome events coming up this week?
Gavin - I have none this week
RJ - cookout at Chris's house this upcoming Saturday.
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