8/9/2012

Weigh-in: 270.0 lbs

Breakfast: 1-1/3 c toasted oat cereal w/ 6 oz 1% milk, 1 fat-free peach yogurt, 8 oz coffee w/ 75 mL fat-free flavored creamer

445 Calories, 88 grams Carbs, 15 grams Protein, 4 grams Fat

Workout:

Cardio: 2.54 miles on elliptical in 30 min, burned 511 calories
            Plank Pose, 3 sets, 20 seconds each set, burned 6 calories
            PF 360 circuit, 6 minutes, burned 124 calories

Resistance: Navy Swimmers, 1 set 20 reps (charlie horse), 2 sets 25 reps, burned 75 calories
                  Leg Extensions, 3 sets, 10 reps, 85 lbs, burned 33 calories
                  Leg Curls, 3 sets, 10 reps, 75 lbs, burned 49 calories
                  Torso Twist, 3 sets each side, 10 reps, 115 lbs, burned 39 calories
                  Smith Squats, 3 sets, 10 reps, 85 lbs, burned 49 calories
                  Laying Abdominal Crunches, 3 sets, 10 reps, 65 lbs, burned 29 calories
                  Glute Press, 3 sets each leg, 10 reps, 95 lbs, burned 39 calories
                  Seated Crunches, 3 sets, 10 reps, 70 lbs, burned 39 calories
                  Seated Leg Press, 3 sets, 10 reps, 155 lbs, burned 49 calories

BURNED APPROXIMATELY 1037 CALORIES AT WORKOUT

Morning snack: 60 oz water

0 Calories, 0 grams Carbs, 0 grams Protein, 0 grams Fat

Lunch: 1 peanut butter sandwich w/ natural peanut butter on white bread, 10 cherry tomatoes, 8 oz protein shake, 3 hard-boiled egg whites

451 Calories, 43 grams Carbs, 46 grams Protein, 11 grams Fat

Afternoon snack: fat-free strawberry yogurt, 1 cereal bar, 1 hard-boiled egg white, 5 honey wheat crackers, 8 oz coffee w/ 100mL fat fre flavored creamer

Dinner: 2 tacos (just meat, cheese, lettuce, and tomato), 1 c low fat chocolate milk

382 Calories, 97 grams Carbs, 32 grams Protein, 24 grams Fat

Evening snack: 5 cherry tomatoes, 1 Tbsp peanut butter chips, 1 Tbsp dark chocotale chips, 12 oz beer, 1/2 cookie cereal, dry

405 Calories, 52 grams Carbs, 6 grams Protein, 9 grams Fat