I figured, after this past week, that it might be better to do a weekly summary, rather than a daily entry...
Week ending 8/18/2012
This past week, I consumed an average of 2333 calories a day, with an average 368 grams of carbohydrates, 99 grams of protein, and 61 grams of fat. According to the website I use, my carbs were slightly higher than I need to be consuming by about 2 grams. I need to be consuming more protein, adding an additional 35 to 60 grams of protein, and reducing my fat intake by at least 16 grams. I'm thinking the best way to accomplish this is by eating more fat-free yogurt, particularly greek yogurt.
I only worked out 3 days this past week, and my shoulder's been sore since Tuesday. I use the elliptical machine at Planet Fitness for 30 minutes every day that I work out, and this past week, I averaged 2.52 miles a day on the elliptical.
For resistance training, I did workouts focusing on my legs, abdominals, chest, shoulders, chest, biceps, and triceps, in addition to a 6 minute circuit one day. I burned an average of 930 calories per workout. Normally I would increase the weight I use by 5 pounds each week, but I think this week I will keep the weight where it is.
Between diet and exercise, I was able to go from 270 on 8/13 to 264 on 8/19.
Sunday, August 19, 2012
Saturday, August 18, 2012
8/15/2012
Weigh-In: 269.1
Breakfast: 1-1/3 toasted oat cereal w/ 6 oz skim milk, 2 slices toast w/ chocolate hazelnut spread
471 Calories, 75 grams Carbs, 18 grams Protein, 15 grams Fat
Lunch: 1-1/4 cup mac & cheese from scratch, 8 oz fruit punch, 1/4 c mixed veggies, 5 cherry tomatoes, 3/4 cup black raspberry chip ice cream, 1 cupcake
996 Calories, 148 grams Carbs, 32 grams Protein, 32 grams Fat
Afternoon Snack: 10 cherry tomatoes, 40 oz water
31 Calories, 7 grams Carbs, 1 gram Protein, 0 grams Fat
Dinner: 2 tacos, 10 oz lowfat chocolate milk
569 Calories, 61 grams Carbs, 29 grams Protein, 25 grams Fat
Evening Snack: 1 small bag of microwave popcorn, 6 oz fat-free blueberry yogurt, 1-1/3 cup of corn flakes w/ 6 oz skim milk
379 Calories, 77 grams Carbs, 17 grams Protein, 4 grams Fat
Workout: Cardio: 2.63 miles on elliptical, burned 528 calories
Resistance: Smith Chest Press, 3 sets, 10 reps, 95 lbs, burned 67 calories
Preacher Curls, 3 sets, 10 reps, 80 lbs, burned 45 calories
Tricep Press, 3 sets, 10 reps, burned 50 calories
Machine Chest Press, 3 sets, 10 reps, 90 lbs, burned 56 calories
Cable Curls, 3 sets, 10 reps, 35 lbs, burned 53 calories
Rope Extensions, 3 sets, 10 reps, 35 lbs, burned 45 calories
Chest Fly, 3 sets, 10 reps, 95 lbs, burned 56 calories
Alternating Bicep Curls, 3 sets, 10 reps, 65 lbs, burned 50 calories
Tricep Extensions, 3 sets, 10 reps, 80 lbs, burned 50 calories
BURNED APPROXIMATELY 995 CALORIES1
Breakfast: 1-1/3 toasted oat cereal w/ 6 oz skim milk, 2 slices toast w/ chocolate hazelnut spread
471 Calories, 75 grams Carbs, 18 grams Protein, 15 grams Fat
Lunch: 1-1/4 cup mac & cheese from scratch, 8 oz fruit punch, 1/4 c mixed veggies, 5 cherry tomatoes, 3/4 cup black raspberry chip ice cream, 1 cupcake
996 Calories, 148 grams Carbs, 32 grams Protein, 32 grams Fat
Afternoon Snack: 10 cherry tomatoes, 40 oz water
31 Calories, 7 grams Carbs, 1 gram Protein, 0 grams Fat
Dinner: 2 tacos, 10 oz lowfat chocolate milk
569 Calories, 61 grams Carbs, 29 grams Protein, 25 grams Fat
Evening Snack: 1 small bag of microwave popcorn, 6 oz fat-free blueberry yogurt, 1-1/3 cup of corn flakes w/ 6 oz skim milk
379 Calories, 77 grams Carbs, 17 grams Protein, 4 grams Fat
Workout: Cardio: 2.63 miles on elliptical, burned 528 calories
Resistance: Smith Chest Press, 3 sets, 10 reps, 95 lbs, burned 67 calories
Preacher Curls, 3 sets, 10 reps, 80 lbs, burned 45 calories
Tricep Press, 3 sets, 10 reps, burned 50 calories
Machine Chest Press, 3 sets, 10 reps, 90 lbs, burned 56 calories
Cable Curls, 3 sets, 10 reps, 35 lbs, burned 53 calories
Rope Extensions, 3 sets, 10 reps, 35 lbs, burned 45 calories
Chest Fly, 3 sets, 10 reps, 95 lbs, burned 56 calories
Alternating Bicep Curls, 3 sets, 10 reps, 65 lbs, burned 50 calories
Tricep Extensions, 3 sets, 10 reps, 80 lbs, burned 50 calories
BURNED APPROXIMATELY 995 CALORIES1
Wednesday, August 15, 2012
8/14/2012
Weigh-In: 268.7
Breakfast: Berry smoothie, 6 oz fat-free peach yogurt
389 Calories, 92 grams Carbs, 9 grams Protein, 1 gram Fat
Morning Snack: 40 oz water, 1 scoop chocolate peanut butter protein powder, 6 oz fat free strawberry yogurt
217 Calories, 19 grams Carbs, 31 grams Carbs, 2 grams Fat
Lunch: 8 oz Zesty Baked Haddock (something I came up based upon a recipe I found in one of my Mom's cookbook), 1/2 cup sweet peas, 8 oz 1% milk, 1 oz raisins
513 Calories, 47 grams Carbs, 49 grams Protein, 12 grams Fat
Afternoon Snack: 1/8 cup semi-sweet chocolate chips, 1/8 cup chocolate-covered peanuts, 1/8 cup peanut butter chips, 5 cherry tomatoes
397 Calories, 46 grams Carbs, 8 grams Protein, 21 grams Fat
Dinner: 4 oz cheese, 5 cherry tomatoes, mashed potatoes, chicken & noodles, 8 oz low fat chocolate milk, 1 slice italian bread
852 Calories, 92 grams Carbs, 50 grams Protein, 31 grams Fat
Evening Snack: 1-1/3 c toasted oat cereal w 6 oz 1% milk, 6 oz fat free blueberry yogurt
291 Calories, 53 grams Carbs, 15 grams Protein, 4 grams Fat
Workout: Cardio: 2.54 miles in 30 minutes, burned 509 calories
PF 360 Circuit, burned 122 calories
Resistance: Machine Back Extensions, 3 sets, 10 reps, 130 lbs, burned 39 calories
Dumb Bell Shoulder Press, 3 sets, 10 reps, 30 lbs each arm. burned 67 calories
Seated Row, 3 sets, 10 reps, 60 lbs, burned 56 calories
Machine Shoulder Press, 3 sets, 10 reps, 60 lbs, burned 45 calories
Machine Pull Down, 3 sets, 10 reps, 95 lbs, burned 67 calories
BURNED APPROXIMATELY 905 CALORIES
Breakfast: Berry smoothie, 6 oz fat-free peach yogurt
389 Calories, 92 grams Carbs, 9 grams Protein, 1 gram Fat
Morning Snack: 40 oz water, 1 scoop chocolate peanut butter protein powder, 6 oz fat free strawberry yogurt
217 Calories, 19 grams Carbs, 31 grams Carbs, 2 grams Fat
Lunch: 8 oz Zesty Baked Haddock (something I came up based upon a recipe I found in one of my Mom's cookbook), 1/2 cup sweet peas, 8 oz 1% milk, 1 oz raisins
513 Calories, 47 grams Carbs, 49 grams Protein, 12 grams Fat
Afternoon Snack: 1/8 cup semi-sweet chocolate chips, 1/8 cup chocolate-covered peanuts, 1/8 cup peanut butter chips, 5 cherry tomatoes
397 Calories, 46 grams Carbs, 8 grams Protein, 21 grams Fat
Dinner: 4 oz cheese, 5 cherry tomatoes, mashed potatoes, chicken & noodles, 8 oz low fat chocolate milk, 1 slice italian bread
852 Calories, 92 grams Carbs, 50 grams Protein, 31 grams Fat
Evening Snack: 1-1/3 c toasted oat cereal w 6 oz 1% milk, 6 oz fat free blueberry yogurt
291 Calories, 53 grams Carbs, 15 grams Protein, 4 grams Fat
Workout: Cardio: 2.54 miles in 30 minutes, burned 509 calories
PF 360 Circuit, burned 122 calories
Resistance: Machine Back Extensions, 3 sets, 10 reps, 130 lbs, burned 39 calories
Dumb Bell Shoulder Press, 3 sets, 10 reps, 30 lbs each arm. burned 67 calories
Seated Row, 3 sets, 10 reps, 60 lbs, burned 56 calories
Machine Shoulder Press, 3 sets, 10 reps, 60 lbs, burned 45 calories
Machine Pull Down, 3 sets, 10 reps, 95 lbs, burned 67 calories
BURNED APPROXIMATELY 905 CALORIES
Tuesday, August 14, 2012
8/13/2012
Weigh-in: 270.1
Breakfast: 1-1/3 c w/ 6 oz. 1% milk, 6 oz fat free raspberry yogurt
292 Calories, 57 grams Carbs, 14 grams Carbs, 2 grams Fat
Morning snack; 48 oz water, 1 scoop protein powder, 6 oz fat free peach yogurt, mini-size candy bar, 2-1/2 cups toasted oat cereal, 6 oz 1% milk, 20 cherry tomatoes, medium banana
814 Calories, 135 grams Carbs, 51 grams Protein, 13 grams Fat
Lunch: peanut butter w/ natural peanut butter & wheat bread, 6 baby carrots, 12 cherry tomatoes, 8 oz 1% milk, medium banana
507 Calories, 83 grams Carbs, 19 grams Protein, 13 grams Fat
Afternoon snack: fun size candy bar, 2 slices wheat toast w/ 2 oz strawberry yogurt spread
426 Calories, 54 grams Carbs, 6 grams Protein, 21 grams Fat
Dinner: BLT sandwich, 3 Corn on the cob (no butter), 6 oz fat-free blueberry yogurt
747 Calories, 101 grams Carbs, 37 grams Carbs, 27 grams Fat
Workout: Cardio: 2.4 miles on elliptical, burned 483 calories
Plank Pose, 3 sets, 25 sec, burned 6 calories
Resistance: Navy Swimmers, 3 sets, 25 kicks per leg, burned 79 calories,
Leg Extensions, 3 sets, 10 reps, 90 lbs, burned 33 calories
Leg Curls, 3 sets, 10 reps, 80 lbs, burned 67 calories
Torso Twist, 3 sets, 10 reps, 120 lbs, burned 49 calories
Smith Squats, 3 sets, 10 reps, 90 lbs, burned 49 calories
Laying Crunches, 3 sets, 10 reps, 65 lbs, burned 39 calories
Glute Press, 3 sets, 10 reps, 100 lbs, burned 29 calories
Seated Crunch, 3 sets, 10 reps, 75 lbs, burned 29 calories
Seated Leg Press, 3 sets, 10 reps, 160 lbs, burned 49 calories
BURNED APPROXIMATELY 891 CALORIES
Breakfast: 1-1/3 c w/ 6 oz. 1% milk, 6 oz fat free raspberry yogurt
292 Calories, 57 grams Carbs, 14 grams Carbs, 2 grams Fat
Morning snack; 48 oz water, 1 scoop protein powder, 6 oz fat free peach yogurt, mini-size candy bar, 2-1/2 cups toasted oat cereal, 6 oz 1% milk, 20 cherry tomatoes, medium banana
814 Calories, 135 grams Carbs, 51 grams Protein, 13 grams Fat
Lunch: peanut butter w/ natural peanut butter & wheat bread, 6 baby carrots, 12 cherry tomatoes, 8 oz 1% milk, medium banana
507 Calories, 83 grams Carbs, 19 grams Protein, 13 grams Fat
Afternoon snack: fun size candy bar, 2 slices wheat toast w/ 2 oz strawberry yogurt spread
426 Calories, 54 grams Carbs, 6 grams Protein, 21 grams Fat
Dinner: BLT sandwich, 3 Corn on the cob (no butter), 6 oz fat-free blueberry yogurt
747 Calories, 101 grams Carbs, 37 grams Carbs, 27 grams Fat
Workout: Cardio: 2.4 miles on elliptical, burned 483 calories
Plank Pose, 3 sets, 25 sec, burned 6 calories
Resistance: Navy Swimmers, 3 sets, 25 kicks per leg, burned 79 calories,
Leg Extensions, 3 sets, 10 reps, 90 lbs, burned 33 calories
Leg Curls, 3 sets, 10 reps, 80 lbs, burned 67 calories
Torso Twist, 3 sets, 10 reps, 120 lbs, burned 49 calories
Smith Squats, 3 sets, 10 reps, 90 lbs, burned 49 calories
Laying Crunches, 3 sets, 10 reps, 65 lbs, burned 39 calories
Glute Press, 3 sets, 10 reps, 100 lbs, burned 29 calories
Seated Crunch, 3 sets, 10 reps, 75 lbs, burned 29 calories
Seated Leg Press, 3 sets, 10 reps, 160 lbs, burned 49 calories
BURNED APPROXIMATELY 891 CALORIES
Monday, August 13, 2012
8/12/2012
Weigh-In: 272.0 lbs
Breakfast: 2 cups coffee w/ fat free flavored creamer, 1-1/2 c corn flakes w/ 6 oz 1% milk, 1 banana
628 Calories, 140 gram Carbs, 11 grams Protein, 3 grams Fat
Lunch: 5 pancakes w/ spread & syrup, 4 small sausage links, 8 0z 1% milk, & 1 banana
1078 Calories, 164 grams Carbs, 35 grams Protein, 35 grams Fat
Afternoon snack: 6 oz fat fre blueberry greek yogurt, 6 oz fat free peach yogurt, medium banana
305 Calories, 62 grams Carbs, 18 grams Protein, 0 grams Fat
Dinner: Salad with apples, pine apple, & light salad dressing
221 Calories, 28 grams Carbs, 2 grams Protein, 12 grams Fat
Evening Snack: 15 Cherry Tomatoes, 6 oz fat free peach yogurt, 2 bottles water, 2 egg whites
159 calories, 27 grams Carbs, 14 grams Protein, 1 gram Fat
Breakfast: 2 cups coffee w/ fat free flavored creamer, 1-1/2 c corn flakes w/ 6 oz 1% milk, 1 banana
628 Calories, 140 gram Carbs, 11 grams Protein, 3 grams Fat
Lunch: 5 pancakes w/ spread & syrup, 4 small sausage links, 8 0z 1% milk, & 1 banana
1078 Calories, 164 grams Carbs, 35 grams Protein, 35 grams Fat
Afternoon snack: 6 oz fat fre blueberry greek yogurt, 6 oz fat free peach yogurt, medium banana
305 Calories, 62 grams Carbs, 18 grams Protein, 0 grams Fat
Dinner: Salad with apples, pine apple, & light salad dressing
221 Calories, 28 grams Carbs, 2 grams Protein, 12 grams Fat
Evening Snack: 15 Cherry Tomatoes, 6 oz fat free peach yogurt, 2 bottles water, 2 egg whites
159 calories, 27 grams Carbs, 14 grams Protein, 1 gram Fat
Sunday, August 12, 2012
8/11/2012
Weigh-in: 269.5
Breakfast: 1-1/2 c toasted corn cereal w/ 6 oz 1% milk, 6 oz fat free strawberry yogurt, 8 oz coffee w/ 75 mL fat free flavored creamer
479 Calories, 99 grams Carbs, 15 grams Protein, 2 grams Fat
Morning Snack (here's where I made some serious mistakes): 4 slices fruit gum drop candy, 8 oz OJ, 6 oz fat-free Strawberry yogurt, small brownie
644 Calories, 137 grams Carbs, 10 grams Protein, 7 grams Fat
Lunch: 1/2 c mashed potatoes (made with sour cream & butter), 1/2 cup homemade chicken & noodles, 8 oz. apple juice
423 Calories, 70 grams Carbs, 11 grams Protein, 12 grams Fat
Afternoon Snack (another round of mistakes): 3/4 cup ice cream w/ 1 Tbsp chocolate syrup, 2 slices wheat toast w/ fruit & yogurt spread, 1-1/3 c corn flakes w/ 6 oz. 1% milk
651 Calories, 106 grams Carbs, 17 grams Protein, 19 grams Fat
Dinner: 10 fish sticks, 1/2 cup home fries, 8 oz tropical punch drink
537 Calories, 67 grams Carbs, 18 grams Protein, 22 grams Fat
evening Snack: 16.9 oz bottled water
Workout: 2.48 mi on elliptical in 30 min, burned 498 calories
Summary: Not a good day. I'm starting to see that the "danger times" for me are between meals. That's when I'm eating the foods with very little nutritional benefit
Breakfast: 1-1/2 c toasted corn cereal w/ 6 oz 1% milk, 6 oz fat free strawberry yogurt, 8 oz coffee w/ 75 mL fat free flavored creamer
479 Calories, 99 grams Carbs, 15 grams Protein, 2 grams Fat
Morning Snack (here's where I made some serious mistakes): 4 slices fruit gum drop candy, 8 oz OJ, 6 oz fat-free Strawberry yogurt, small brownie
644 Calories, 137 grams Carbs, 10 grams Protein, 7 grams Fat
Lunch: 1/2 c mashed potatoes (made with sour cream & butter), 1/2 cup homemade chicken & noodles, 8 oz. apple juice
423 Calories, 70 grams Carbs, 11 grams Protein, 12 grams Fat
Afternoon Snack (another round of mistakes): 3/4 cup ice cream w/ 1 Tbsp chocolate syrup, 2 slices wheat toast w/ fruit & yogurt spread, 1-1/3 c corn flakes w/ 6 oz. 1% milk
651 Calories, 106 grams Carbs, 17 grams Protein, 19 grams Fat
Dinner: 10 fish sticks, 1/2 cup home fries, 8 oz tropical punch drink
537 Calories, 67 grams Carbs, 18 grams Protein, 22 grams Fat
evening Snack: 16.9 oz bottled water
Workout: 2.48 mi on elliptical in 30 min, burned 498 calories
Summary: Not a good day. I'm starting to see that the "danger times" for me are between meals. That's when I'm eating the foods with very little nutritional benefit
Saturday, August 11, 2012
8/10/2012
Weigh-in: 268.9
Breakfast: 32 pieces fruit & wheat cereal w/ 6 oz 1% milk, 16.9 oz bottled water, 1 scoop chocolate peanut butter protein powder
502 Calories, 81 grams Carbs, 40 grams Protein, 5 grams Fat
Morning Snack: 6 oz blueberry non-fat greek yogurt
120 Calories, 16 grams Carbs, 13 grams Protein, 0 grams Fat
Lunch: 4 oz Shredded Chicken sandwich, 12 oz non-fat peach yogurt, 1 oz regular potato chips, 16.9 oz bottled water
538 Calories, 71 grams Carbs, 36 grams Protein, 14 grams Fat
Workout:
Cardio: 2.61 mi in 30 min on elliptical, burned 523 calories
Stretching, 3 sets, 2 min each set, burned 30 calories
Resistance: Crunches, 15 reps, burned 21 calories
Laying crunches, 15 reps, 65 lbs, burned 34 calories
Ab Coaster, 15 reps, burned 43 calories
Seated Crunch, 15 reps, burned 43 calories
V-Crunch, 15 reps, burned 20 calories
Cybex Crunch, 15 reps, burned 25 calories
Smith Chest Press, 3 sets, 10 reps, 90 lbs, burned 49 calories
Back Extensions, 3 sets, 10 reps, 125 lbs., burned 28 calories
Chest Fly, 3 sets, 10 reps, 90 lbs, burned 41 calories
Seated row, 3 sets, 10 reps, 60 lbs, burned 41 calories
Chest Press, 3 sets, 10 reps, 85 lbs., burned 41 calories
Pull Down, 3 sets, 10 reps, 90 lbs., burned 27 calories
BURNED APPROXIMATELY 966 CALORIES DURING WORKOUT
Afternoon snack: 3 honey graham crackers w/ chocolate icing, 40 oz water
165 Calories, 21 grams Carbs, 2 grams Protein, 7 grams Fat
Dinner: 2 slices ham & pineapple pizza, 1 slice extra cheese pizza, 1 brownie, 8 oz root beer, 1/4 cup fudge ripple ice cream
1266 Calories, 195 grams Carbs, 52 grams Protein, 33 grams Fat
Breakfast: 32 pieces fruit & wheat cereal w/ 6 oz 1% milk, 16.9 oz bottled water, 1 scoop chocolate peanut butter protein powder
502 Calories, 81 grams Carbs, 40 grams Protein, 5 grams Fat
Morning Snack: 6 oz blueberry non-fat greek yogurt
120 Calories, 16 grams Carbs, 13 grams Protein, 0 grams Fat
Lunch: 4 oz Shredded Chicken sandwich, 12 oz non-fat peach yogurt, 1 oz regular potato chips, 16.9 oz bottled water
538 Calories, 71 grams Carbs, 36 grams Protein, 14 grams Fat
Workout:
Cardio: 2.61 mi in 30 min on elliptical, burned 523 calories
Stretching, 3 sets, 2 min each set, burned 30 calories
Resistance: Crunches, 15 reps, burned 21 calories
Laying crunches, 15 reps, 65 lbs, burned 34 calories
Ab Coaster, 15 reps, burned 43 calories
Seated Crunch, 15 reps, burned 43 calories
V-Crunch, 15 reps, burned 20 calories
Cybex Crunch, 15 reps, burned 25 calories
Smith Chest Press, 3 sets, 10 reps, 90 lbs, burned 49 calories
Back Extensions, 3 sets, 10 reps, 125 lbs., burned 28 calories
Chest Fly, 3 sets, 10 reps, 90 lbs, burned 41 calories
Seated row, 3 sets, 10 reps, 60 lbs, burned 41 calories
Chest Press, 3 sets, 10 reps, 85 lbs., burned 41 calories
Pull Down, 3 sets, 10 reps, 90 lbs., burned 27 calories
BURNED APPROXIMATELY 966 CALORIES DURING WORKOUT
Afternoon snack: 3 honey graham crackers w/ chocolate icing, 40 oz water
165 Calories, 21 grams Carbs, 2 grams Protein, 7 grams Fat
Dinner: 2 slices ham & pineapple pizza, 1 slice extra cheese pizza, 1 brownie, 8 oz root beer, 1/4 cup fudge ripple ice cream
1266 Calories, 195 grams Carbs, 52 grams Protein, 33 grams Fat
Friday, August 10, 2012
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
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
Wednesday, August 8, 2012
8/8/12
Morning weigh-in: 271.6
Breakfast: 3 scrambled eggs, 8 oz coffee w/ 50mL fat free flavored creamer
314 Calories, 27 grams Carbs, 18 grams Protein, 14 grams Fat
Workout:
Cardio: 2.5 miles on elliptical with intervals, burned 506 calories
Resistance: Smith Chest Press, 3 sets, 10 reps, 90 lbs., burned 49 calories
Tricep Cable Pushdowns, 3 sets, 10 reps, 35 lbs., burned 33 calories
Cable Curls, 3 sets, 10 reps, 35 lbs, 39 calories burned
Machine Wide Flys, 3 sets, 10 reps, 41 calories burned
Preacher Curls, 3 sets, 10 reps, 80 lbs, 33 calories burned
Machine Triceps Extentions, 3 sets, 10 reps, 80 lbs, 37 calories burned
Machine Chest Press, 3 sets, 10 reps, 85 lbs., 41 calories burned
Seated Curls, 3 sets, 10 reps, 55 lbs., 49 calories burned
Machine Triceps Press, 3 sets, 10 reps, 75 lbs., 41 calories burned
Morning snack: 40 oz water
Lunch: sauteed cod, 15 Honey Wheat Ritz crackers, 1-1/2 c toasted corn cereal w/ 6 oz 1% milk, 8 oz. 1% milk
697 Calories, 90 grams Carbs, 45 grams Protein, 20 grams Fat
Afternoon snack: 8 oz coffee w/ 75mL fat free flavored creamer
155 Calories, 36 grams Carbs, 0 grams Protein, 0 grams Fat
Dinner: 2 Manwich Sandwiches, 1-1/2 oz Lays Chips, 8 oz Kool-Aid fruit punch, 50 cherry tomatoes
1194 Calories, 177 grams Carbs, 38 grams Protein, 43 grams Fat
successes for today: saturated fat & trans fat at good levels
opportunities: need to focus on portions, and finding ways to reduce fat, calories, & sodium
Breakfast: 3 scrambled eggs, 8 oz coffee w/ 50mL fat free flavored creamer
314 Calories, 27 grams Carbs, 18 grams Protein, 14 grams Fat
Workout:
Cardio: 2.5 miles on elliptical with intervals, burned 506 calories
Resistance: Smith Chest Press, 3 sets, 10 reps, 90 lbs., burned 49 calories
Tricep Cable Pushdowns, 3 sets, 10 reps, 35 lbs., burned 33 calories
Cable Curls, 3 sets, 10 reps, 35 lbs, 39 calories burned
Machine Wide Flys, 3 sets, 10 reps, 41 calories burned
Preacher Curls, 3 sets, 10 reps, 80 lbs, 33 calories burned
Machine Triceps Extentions, 3 sets, 10 reps, 80 lbs, 37 calories burned
Machine Chest Press, 3 sets, 10 reps, 85 lbs., 41 calories burned
Seated Curls, 3 sets, 10 reps, 55 lbs., 49 calories burned
Machine Triceps Press, 3 sets, 10 reps, 75 lbs., 41 calories burned
Morning snack: 40 oz water
Lunch: sauteed cod, 15 Honey Wheat Ritz crackers, 1-1/2 c toasted corn cereal w/ 6 oz 1% milk, 8 oz. 1% milk
697 Calories, 90 grams Carbs, 45 grams Protein, 20 grams Fat
Afternoon snack: 8 oz coffee w/ 75mL fat free flavored creamer
155 Calories, 36 grams Carbs, 0 grams Protein, 0 grams Fat
Dinner: 2 Manwich Sandwiches, 1-1/2 oz Lays Chips, 8 oz Kool-Aid fruit punch, 50 cherry tomatoes
1194 Calories, 177 grams Carbs, 38 grams Protein, 43 grams Fat
successes for today: saturated fat & trans fat at good levels
opportunities: need to focus on portions, and finding ways to reduce fat, calories, & sodium
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
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
Monday, August 6, 2012
8/6/2012
Morning weigh-in: 271.9
Breakfast: a cup and a half of corn chex with half a cup 1% milk, Lenders Multigrain Bagel w/ Brummel & Brown Simply Strawberry spread, 16.9 oz bottled water
582 Calories, 100 grams Carbs, 16 grams Protein, 12 grams Fat
Lunch: 2 Tbsp jif Natural peanut butter on whole wheat bread, BBQ Beef sandwich, 12 oz Gatorade & 8 oz 1% milk
799 Calories, 107 grams Carbs, 39 gram Protein, 25 gram s Fat
Workout:2.4 miles in 30 min of elliptical intervals, burned 487 calories
Flutter Kicks 3 sets, 25 reps, burned 80 calories
Yoga Plank, 3 sets, 20-seconds, burned 6 calories
Leg Extensions, 3 sets, 10 reps, 85 lbs, burned 33 calories
Leg Curls, 3 sets, 10 reps, 75 lbs., burned 68 calories
Torso Twist; 3 sets each side, 10 reps, 115 lbs., burned 29 calories
Smith Squat, 3 sets, 10 reps 85 lbs., burned 49 calories
Laying Abdominal Crunch, 3 sets10 reps, 65 lbs., burned 39 calories
Glute Machine, 3 sets each leg, 10 reps, 95 lbs., burned 29 calories
Seated Abdominal Crunch, 3 sets, 10 reps, 70 lbs., burned 29 calories
Seated Leg Press, 3 sets, 10 reps, 155 lbs., burned 49 calories
Afternoon Snack: 43.8 oz water, 1 scoop protein powder, 1-1/2 c corn chex w/ 6oz 1% milk
397 Calories, 16 grams Carbs, 35 grams Protein, 5 grams Fat
Dinner: BBQ Beef Sandwich, Chobani Greek Yogurt
403 Calories, 57 grams Carbs, 32 grams Protein, 4 grams Fat
Evening Snack: 1 broasted chicken breast, 16.9 oz bottled water, 1-1/2 cup cookie crisp
370 Calories, 35 grams Carbs, 20 grams Protein, 17 grams Fat
success for today: still keeping saturated fat, trans fat, & cholesterol low
opportunities: reduce fat and calories
Breakfast: a cup and a half of corn chex with half a cup 1% milk, Lenders Multigrain Bagel w/ Brummel & Brown Simply Strawberry spread, 16.9 oz bottled water
582 Calories, 100 grams Carbs, 16 grams Protein, 12 grams Fat
Lunch: 2 Tbsp jif Natural peanut butter on whole wheat bread, BBQ Beef sandwich, 12 oz Gatorade & 8 oz 1% milk
799 Calories, 107 grams Carbs, 39 gram Protein, 25 gram s Fat
Workout:2.4 miles in 30 min of elliptical intervals, burned 487 calories
Flutter Kicks 3 sets, 25 reps, burned 80 calories
Yoga Plank, 3 sets, 20-seconds, burned 6 calories
Leg Extensions, 3 sets, 10 reps, 85 lbs, burned 33 calories
Leg Curls, 3 sets, 10 reps, 75 lbs., burned 68 calories
Torso Twist; 3 sets each side, 10 reps, 115 lbs., burned 29 calories
Smith Squat, 3 sets, 10 reps 85 lbs., burned 49 calories
Laying Abdominal Crunch, 3 sets10 reps, 65 lbs., burned 39 calories
Glute Machine, 3 sets each leg, 10 reps, 95 lbs., burned 29 calories
Seated Abdominal Crunch, 3 sets, 10 reps, 70 lbs., burned 29 calories
Seated Leg Press, 3 sets, 10 reps, 155 lbs., burned 49 calories
Afternoon Snack: 43.8 oz water, 1 scoop protein powder, 1-1/2 c corn chex w/ 6oz 1% milk
397 Calories, 16 grams Carbs, 35 grams Protein, 5 grams Fat
Dinner: BBQ Beef Sandwich, Chobani Greek Yogurt
403 Calories, 57 grams Carbs, 32 grams Protein, 4 grams Fat
Evening Snack: 1 broasted chicken breast, 16.9 oz bottled water, 1-1/2 cup cookie crisp
370 Calories, 35 grams Carbs, 20 grams Protein, 17 grams Fat
success for today: still keeping saturated fat, trans fat, & cholesterol low
opportunities: reduce fat and calories
Sunday, August 5, 2012
8/5/2012
Morning-weigh-in:272 even (higher than yesterday, but still lower that it was 2 days ago
Breakfast: 1-1/3 cup Corn Flakes w/ 1/2 c 1% milk, 8 oz coffee w/ 100mL non-fat french vanilla creamer
392 Calories, 86 grams Carbs, 7 grams Protein, 2 grams Fat
Lunch: 2 BBQ Beef sandwiches on white buns, 16.9 oz bottled water
454 Calories, 66 grams Carbs, 28 grams Protein, 7 grams fat
Afternoon Snack: 1 BBQ Beef sandwich on white bun, 1 Zone Perfect Caramel Cluster bar, 16.9 oz bottled water
445 Calories, 60 grams Carbs, 30 grams Protein, 10 grams Fat
Dinner: 2 Tbsp chunky natural peanut butter on whole wheat bread, 16.9 oz bottled water,
320 Calories, 32 grams Carbs, 12 grams Protein, 18 grams Fat
Evening Snack: 1 Brownie, 1/2 cup vanilla ice cream, 1-1/3 cup corn chex, 12 oz 1% milk
739 calories, 73 grams carbs, 21 grams Protein, 39 grams Fat
success for today: did well with saturated fat, Trans fat, & cholesterol
opportunities for tomorrow: watch out at snack times, and make sure snacks are light in calories & fat
Breakfast: 1-1/3 cup Corn Flakes w/ 1/2 c 1% milk, 8 oz coffee w/ 100mL non-fat french vanilla creamer
392 Calories, 86 grams Carbs, 7 grams Protein, 2 grams Fat
Lunch: 2 BBQ Beef sandwiches on white buns, 16.9 oz bottled water
454 Calories, 66 grams Carbs, 28 grams Protein, 7 grams fat
Afternoon Snack: 1 BBQ Beef sandwich on white bun, 1 Zone Perfect Caramel Cluster bar, 16.9 oz bottled water
445 Calories, 60 grams Carbs, 30 grams Protein, 10 grams Fat
Dinner: 2 Tbsp chunky natural peanut butter on whole wheat bread, 16.9 oz bottled water,
320 Calories, 32 grams Carbs, 12 grams Protein, 18 grams Fat
Evening Snack: 1 Brownie, 1/2 cup vanilla ice cream, 1-1/3 cup corn chex, 12 oz 1% milk
739 calories, 73 grams carbs, 21 grams Protein, 39 grams Fat
success for today: did well with saturated fat, Trans fat, & cholesterol
opportunities for tomorrow: watch out at snack times, and make sure snacks are light in calories & fat
Saturday, August 4, 2012
8/4/2012
Morning weigh-in: 270.7 lbs.
Breakfast: 1-1/3 cups croen flakes w/ 3/4 c 1% milk, 1-16.9 oz bottled water, 1 whole grain bagel w 1 Tbsp Brummel & Brown Simply Strawberry, 8 oz coffe w/ 100 mL Fat Free French Vanilla Creamer
729 Calories, 143 grams Carbs, 18 grams Protein, 8 grams Fat
suggestions for tomorrow: Easy son! you got all day!
Morning Snack: 16.9 oz bottled water
Lunch: 1Tbsp Jif Natural Creamy PB on whole wheat bread, 16.9 oz bottled water
suggestions for tomorrow: not bad
Afternoon Snack: 1 Tbsp Nestle Toll-House chunks, 1 Tbsp Resse's peanut butter chips, 1 c Corn Chex w/ 4oz 1% milk
312 Calories, 49 grams Carbs, 9 grams Protein, 9 grams Fat
suggestions for tomorrow: one or the other, not both
"Workout": 3 hours of moving shit around, burned 1473 Calories
Supper: 3 slices Domino's medium pepperoni pizza, 1 slice Domino;s medium cheese pizaa, 2 16.9 oz bottled water
suggestions for tomorrow; watch portion sizes
overall daily victories: trans fat, cholesterol, & sugr all below targets
opportunities for tommorw: portion sizes, watch calories & fat, especially saturated fat
Breakfast: 1-1/3 cups croen flakes w/ 3/4 c 1% milk, 1-16.9 oz bottled water, 1 whole grain bagel w 1 Tbsp Brummel & Brown Simply Strawberry, 8 oz coffe w/ 100 mL Fat Free French Vanilla Creamer
729 Calories, 143 grams Carbs, 18 grams Protein, 8 grams Fat
suggestions for tomorrow: Easy son! you got all day!
Morning Snack: 16.9 oz bottled water
Lunch: 1Tbsp Jif Natural Creamy PB on whole wheat bread, 16.9 oz bottled water
suggestions for tomorrow: not bad
Afternoon Snack: 1 Tbsp Nestle Toll-House chunks, 1 Tbsp Resse's peanut butter chips, 1 c Corn Chex w/ 4oz 1% milk
312 Calories, 49 grams Carbs, 9 grams Protein, 9 grams Fat
suggestions for tomorrow: one or the other, not both
"Workout": 3 hours of moving shit around, burned 1473 Calories
Supper: 3 slices Domino's medium pepperoni pizza, 1 slice Domino;s medium cheese pizaa, 2 16.9 oz bottled water
suggestions for tomorrow; watch portion sizes
overall daily victories: trans fat, cholesterol, & sugr all below targets
opportunities for tommorw: portion sizes, watch calories & fat, especially saturated fat
Friday, August 3, 2012
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
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
Thursday, August 2, 2012
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
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
Wednesday, August 1, 2012
An ongoing journey
Hi. My name's Brian, and I wanted to start blogging my journey to a healthier lifestyle. This blog will include my exercise from each day, my daily weigh-ins, and what food I've consumed. I am not doing this so I can say "Look at me! Look at me!" I'm doing it to show the ups and downs of trying to live a healthy lifestyle.