8/2/2012

Weighed in this morning @ 272.4 lbs.

Breakfast--Chocolate Peanut Butter Whey Protein Shake, Crunchy Peanut Butter Clif Bar. 16.9 oz bottle of water
390 Calories, 49 grams Carbs, 37 grams Protein,  8 grams Fat

Morning snack--1 liter bottle of water during workout
0 Calories, 0 grams Carbs, 0 grams Protein, 0 grams Fat

Workout
Cardio--2.06 miles on elliptical in 25 minutes, burned 418 calories

Resistance--PF360, 6 minutes, burned 124 calories
                   Leg Extension, 3 sets of 10 reps at 80 lbs, burned 33 calories
                   Leg Curl, set sets of 10 reps at 70 lbs, burned 49 calories
                   Seated Ab Crunch, 3 sets of 10 reps at 65 lbs, burned 29 calories
                   Smith Machine Squat, 3 sets of 10 reaps at 80 lbs + bar, burned 49 calories
                   Laying Abdominal Crunch, 3 sets of 10 reps at 50 lbs, burned 39 calories
                   Seated Leg Press, 3 sets of 10 reps at 150 lbs, burned 49 calories
                   Torso Twist, 3 sets of 10 reps at 100 lbs on each side of abdominals,
                   burned 58 calories

Lunch--4 oz salmon filet sauteed in 2 Tbsp of olive oil, 16.9 oz bottle of water, 4 cherry tomatoes, 2 clementines
241 Calories, 20 grams Carbs, 21 grams Protein, 10 grams Fat

Afternoon snack--2 cherry tomatoes, 5 clementines, 1-1/2 oz peanut butter fudge, 4 slices buttered toast
749 Calories, 24 grams Carbs, 3 grams Protein, 14 grams Fat (Yikes!)

Dinner--10 oz Sirloin steak, 2 cups house salad, 2 Tbsp balsamic vinaigrette, 3-16 oz Miller Lite beer
1005 Calories, 34 grams Carbs, 92 grams Protein, 18 grams Fat (double Yikes!!)

Strengths for today--Saturated Fat, Trans Fat, Cholesterol, & Sodium all stayed in healthy range
Opportunities for tomorrow--need to to decrease calories & fat, and increase Fiber intake