The proof is in the...PICTURES!

So today I took my "after" pictures, but really they are my "before" (weightlifting) pictures.  I started my diet on August 25, 2011. I feel like the time went by so fast!

So now I am trying to cut down to 18%bf and focus on lifting weights to get those nice lines. =) 

Today's workout: 

12 minute running warm-up on treadmill; speed 6.4mph incline 1.5

5 minutes of step ups on box

10 minutes cycling and running (intervals)

walking lunges, squat jumping jacks, squats, leg press and deadlifts

*I tried something new today, didn't count reps just did each exercise to exhaustion then moved to the next.

Then I worked core:

Supermans, reverse leg lifts from push up position, curled knee pushes, and several yoga poses

8:30am Breakfast: Granola Bar

9:50am Post Workout: Protein shake

1/2 gone...sorry :(

12pm Lunch: Lean beef, green salad, 1tbsp olive oil and small sweet potato

Salad is mixed greens w/added spinach and sliced mushrooms

2pm Snack: almonds and low carb protein shake

5pm Dinner: Chicken and asparagus (from Eating For Life Cookbook)

8pm Snack: Sugar Free fruit pop

1 gallon of water!!!

ROSEMARY CHICKEN

3tbsp balsamic vinegar

1tbsp olive oil

3tbsp rosemary, chopped (I used dry)

1/4tsp ground black pepper

3 cloves garlic, minced 

1 lb of skinless chicken (I used boneless, skinless breast)

In a pie plate, mix balsamic vinegar, olive oil, rosemary, black pepper and garlic. Add chicken and turn to coat. Lightly coat a large skillet with cooking spray and place over medium-high heat. Place chicken in skillet and cook for 8-10 minutes. Turn and cook until no longer pink in the center. 

Enjoy!

~wL