8/7/2012

Morning weigh-in: 273.1

Breakfast: 1-1/2 c corn flakes w/ 6 oz 1% milk, 8 oz coffee w/ 50 mL fat free flavored creamer

333 Calories, 69 grams Carbs, 9 grams Protein, 2 grams Fat

Workout:

Cardio--2.49 miles in 30 min on elliptical, burned 507 calories
              PF360, burned 124 calories

Resistance--Back Extensions, 3 sets, 10 reps, 125 lbs., burned 29 calories
                   Standing Dumb Bell Press, 3 sets, 10 reps, 25 lbs. per arm, burned 54 calories
                   Seated Deltoid Row: 3 sets, 10 reps, 60 lbs., burned 41 calories
                   Shoulder Press machine, 3 sets, 10 reps, 55 lbs, burned 33 calories
                   Machine Pull Down, 3 sets, 10 reps, 90 lbs, burned 41 calories

Morning snack: 48 oz water, 1 scoop protein powder

135 Calories, 4 grams Carbs, 26 grams Protein, 2 grams Fat

Lunch: 1 broasted chicken breast, 8 oz coffee w/ 75 mL fat free flavored creamer, 8 oz water

365 calories, 36 grams Carbs, 19 grams Protein, 15 grams Fat

Afternoon snack: 1-1/3 c corn flakes w/ 6 oz 1% milk, 1 medium apple, 2 Nutri-grain bars, 16.9 oz bottled water

550 Calories, 110 grams Carbs, 13 grams Protein, 8 grams Fat

Dinner: 1 BLT sandwich, 4 pork sausage links, 8 oz water

311 Calories, 20 grams Carbs, 25 grams Protein, 16 grams Fat

Evening snack: 1-1/3 c toasted oat cereal w/ 6 oz 1% milk, 1 Tbsp peanut butter chips, 5 cherry tomatoes, 8 oz water, 2 scoops protein powder

576 Calories, 55 grams Carbs, 65 grams Protein, 12 grams Fat


victories for today: kept saturated fat & Trans Fat under target

suggestions for tomorrow: trying drinking water first at snack time, to see if I'm hungry, or just thirsty