exercise:
3x/week
all 4 sets, 30-45 second rest between exercises, and 2 min rests between sets
1)squats with overhead lifts holding a 20lb weight with both hands: 15,12,12,15
2)push ups: 15,12,12,15
2min
1)bicep curls (holding 20lb weight with both hands) 15,12,12,15
2)planks 40sec, 35 sec, 40sec, 45sec
2min
1)tricep dips: 20,15,15,25
2)sit ups with arms crossing chest: 15,12,12,15
2min
1)lunges: 15,12,12,15
2)leg lifts: 15,12,12,15
diet:
-wake at 7:30am, get ready, eat larabar within 15 min of waking
-get kids ready, feed them
-breakfast: cereal (weetabix with regular sugar(i finally found them!!) with 1% milk, or speciak K, or oatmeal with water (yuck) and banana. on wknds bagel and cream cheese. eat this with 4oz of ground beef or 2 eggs, or 2 slices turkey bacon
-snack: banana (if not eaten for brkfst), 2-3 ox ground beef or handful of nuts, or left over veggies (potatoes, green beans), cauliflower, 4-5 cherry tomoatoes or 5 baby carrots.
-lunch: salad of iceberg, 5 baby carrots, cherry toms, cauliflower. 4 oz ground beef or 2-3 oz with lunch meat (usually turkey) or 2 boiled eggs. PB toast (on whole grain toast 1 tbspn PB..cant live without this now). 8oz v8
-snack: leftover fruit from my girls, and.or banana with fullserving of peanuts and raisins, and 2 beef jerkies and some random veggie (caul;iflower, cherrytomoato, baby carrots)
-dinner: 4oz of meat (chicken or beef) with veggies (bell peppers, onions, green bean,s potatoes (so far every other day), a tomoato based sauce like salsa (with fajitas). i try to limit rice and tortillas/breads but focus on veggies. sometyime si add NYF on meat or potatoes.
lemon water replaced regular water all day.
i could probably add more fruits and vegies. or a variety rather. cant thhink of any ideas
will start ACV at 2 month point (prior to attempt..so save money). will do bsd 3x/day week of attempt, bsf for 5 days prior to O 1x/day, acv 3x/day the month of attmpt.
supps:
prenatal (with ca)
folic acid (1600mg now but will up to 2000mg once i get in the swing of things)
dha
zinc (i havent gotten af yet after that whole l-arg/gelatin incident so if things go well, ill do zinc maybe af-o month of attempt)
dh:
brkfst: cereal (raisin bran or weetabix), bagels and butter on wknd
lunch: a pb&j or lunch meat sandwich (turkey and cheese) with some veggies.
sncaks: banana and granola bar
dinner: as above.
16oz lemon water daily
cut down his coffee from 14oz to about 10 oz (yay!)
dhsupps:
over 50 mens multivitamin
vit E with selenium
b12
zinc
l-arg
ALCAR
folic acid
coq10 (will start at 2 month mark prior to attempt due to money!)
dh works out about 3x/week with about the same stuff as me but with more weights and more reps.
he sits at a desk all day in front of PC and gets up for meetings and stuff but still worried about his jewels being cool enough.
plan to dtd every 4 days starting 2 months prior to attempt, doggie style, may use real EW, dh to consume caffeine prior to attempt, and plan to make out first! haha
any tips overall???
