OK..so apparently its been awhile since I've posted anything on here...there's been a lot going on, between moving, school, and trying to start up an online business.
In all that, my fitness goals have kinda been pushed to the back burner. Starting tomorrow, I'm gonna try this new program. Instead of strictly following the diet laid out in the program, thoughj, i am going to get back to tracking what I eat.
Sunday, February 17, 2013
Sunday, August 19, 2012
A little change...
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.
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.
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
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