8/3/2012

This morning's weigh-in: 272.3

Breakfast: 1 packet strawberries & cream oatmeal, 1 packet peaches & cream oatmeal, 1/2 cup 2% milk, 6oz of coffee w/ 4 oz. creamer

657 Calories, 100 grams Carbs, 10 grams Protein, 23 grams Fat (2  saturated) [Triple Yikes!!!]

suggestions for tomorrow: switch to fat-free coffee creamer

Workout: 2.31 mi on elliptical trainer in 30 min, burned 469 calories
               PF 12 Minute Abs, burned 198 calories
               Smith Bench Press, 3 sets of 10 reps at 80 lbs + bar, burned 49 calories
               Back Extension, 3 sets of 10 reps at 120 lbs, burned 29 calories
               Chest Press, 3 sets of 10 reps at 80 lbs, burned 41 calories
               Seated Row, 3 sets of 10 reps at 55 lbs, burned 41 calories
               Chest Fly, 3 sets of 10 reps at 90 lbs, burned 41 calories
               Pull Down, 3 sets of 10 reps at 90 lbs, burned 41 calories
              
goals for next week: increase weight by 5 pounds, 2.4 miles in 30 min on cardio

Morning snack: 1-1L bottle of water during workout

Lunch: Turkey sandwich (4 slices of turkey, 2 slices whole wheat bread, 1 tsp spicy mustard), 1-500 mL bottle of water

285 Calories, 34 grams Carbs, 26 grams Protein, 4 grams Fat (0 saturated)

suggestions for tomorrow: try to avoid processed lunch-meats to reduce sodium intake (sodium goal is to stay under 2200 mg per day and that has already been surpassed)

Afternoon Snack: 8 oz coffee w/ 4 oz fat Free French Vanilla Creamer, Classic Zone Perfect Chocolate Caramel Cluster bar

285 Calories, 81 grams Carbs, 14 grams Protein, 6 grams Fat (4 saturated)

Supper at Denny's--coffee with cream and sugar, 2 egg whites, 2 strips turkey bacon, 1 chicken sausage patty, 2 slices buttered wheat toast

495 Calories, 42 grams Carbs, 39 grams Protein, 23 grams Fat (5.57 saturated)


Evening Snack: 2 clementines, Lenders whole grain bagel w/ 1 Tbsp Brummel & Brown Simply Strawberry spread, 1-16.9 oz bottled water, 12 oz. Sam Adams Boston Lager

550 Calories, 89 grams Carbs, 12 grams Protein, 6 grams Fat (1 saturated)

Today's victories: Saturated Fat, Trans Fat & Cholesterol all under target
Tomorrow's opportunities: reduce calories, overall fat & sodium intake