9:30 a.m.
1/2 BLT sandwich
2:30 p.m.
chicken salad with 2 oz chicken, cucumbers, tomatoes, avocado, cheese and 2 tbs French dressing
5:45 p.m.
Pure Protein bar
8:00 p.m.
beef with broccoli plus extra veggies on brown rice
11:00 p.m. (post-workout)
protein shake with 4 oz orange juice 3/4 scoop whey protein
Water total: 70 oz
Workout: 1 hr cardio on StairMaster
Weights: chest & back
Chest-DB bench press 20 lbs 3x10, seated chest press 50 lbs 3x10
Back-seated machine reverse flyes 30 lbs 3x10, one arm DB row 20 lb 3x10
Rundown: today was ok. I waited way too long to have breakfast. And the time between meals early in the day was too long. Otherwise the day was good.
Showing posts with label hbc. Show all posts
Showing posts with label hbc. Show all posts
Tuesday, June 14, 2011
Monday, June 6, 2011
Hot Body Challenge: Day 29 Food & Workout Log
9:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
12:30 p.m.
5 rosemary herb crackers
.5 oz cheese
2:30 p.m.
caribbean pork chop with pineapple
1 svg peas
1/2 svg black-eyed peas
6:00 p.m.
protein shake with 4 oz water, 2 oz pineapple juice, 1 scoop whey protein
1 slice pineapple
8:30 p.m.
5 mixed nuts
10:00 p.m.
1/2 tuna with light mayo, sweet relish, egg, red onion on lettuce and 7 rosemary herb crackers
.75 oz assorted cheese
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
Water total: 60 oz
Workout: Look at Me Now Cardio Circuit
Weights: back, shoulders & chest
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
12:30 p.m.
5 rosemary herb crackers
.5 oz cheese
2:30 p.m.
caribbean pork chop with pineapple
1 svg peas
1/2 svg black-eyed peas
6:00 p.m.
protein shake with 4 oz water, 2 oz pineapple juice, 1 scoop whey protein
1 slice pineapple
8:30 p.m.
5 mixed nuts
10:00 p.m.
1/2 tuna with light mayo, sweet relish, egg, red onion on lettuce and 7 rosemary herb crackers
.75 oz assorted cheese
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
Water total: 60 oz
Workout: Look at Me Now Cardio Circuit
Weights: back, shoulders & chest
- Back
- One-arm dumbbell rows 10 lb 3x10 each side
- Supermans 3x10
- Chest
- Push-ups 3x10
- Dumbbell bench press 10 lbs 3x10
- Shoulders
- Overhead dumbbell press 10 lbs 3x10
- Dumbbell upright rows 10 lbs 3x10
Rundown: today was pretty good. Protein and water amounts should have been a little higher. Workout was good.
Sunday, June 5, 2011
Hot Body Challenge: Day 28 Food & Workout Log
7:45 a.m.
5 rosemary herb crackers
10:45 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
3:00 p.m.
protein shake with 8oz soy milk, 1/4 cup Greek yogurt, 3 frozen fresh strawberries
6:00 p.m.
1 cup shrimp ratatouille
9:00 p.m.
caribbean pork chop with pineapple
1/2 svg black-eyed peas
1 svg peas
Water total: 100 oz
Workout: 90 min Bikram hot yoga session
Rundown: today was good. Water total was great. Protein amount was good.
5 rosemary herb crackers
10:45 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
3:00 p.m.
protein shake with 8oz soy milk, 1/4 cup Greek yogurt, 3 frozen fresh strawberries
6:00 p.m.
1 cup shrimp ratatouille
9:00 p.m.
caribbean pork chop with pineapple
1/2 svg black-eyed peas
1 svg peas
Water total: 100 oz
Workout: 90 min Bikram hot yoga session
Rundown: today was good. Water total was great. Protein amount was good.
Saturday, June 4, 2011
Hot Body Challenge: Day 27 Food & Workout Log
9:30 a.m.
1 boiled egg
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
(155 calories)
12:30 p.m.
omelet with 2 eggs, avocado, tomatoes, cheddar cheese, mushrooms and turkey lunch meat
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(375 calories)
4:30 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh frozen strawberries, 1 scoop whey protein
(240 calories)
9:00 p.m.
shrimp ratatouille with 1/2 cup brown rice
(200 calories)
10:30 (late snack)
3 cups Smart Pop Popcorn
1/3 Cliff bar
(130 calories)
Total calories: 1100
Water total: 50 oz
Workout: Zumba and legs
1 boiled egg
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
(155 calories)
12:30 p.m.
omelet with 2 eggs, avocado, tomatoes, cheddar cheese, mushrooms and turkey lunch meat
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(375 calories)
4:30 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh frozen strawberries, 1 scoop whey protein
(240 calories)
9:00 p.m.
shrimp ratatouille with 1/2 cup brown rice
(200 calories)
10:30 (late snack)
3 cups Smart Pop Popcorn
1/3 Cliff bar
(130 calories)
Total calories: 1100
Water total: 50 oz
Workout: Zumba and legs
- Leg routine
- Seated leg extension 105 lbs 3x10
- Seated leg curl 90 lbs 3x10
- Standing calf raises 90 lbs 3/15
Rundown: today was less than my best. My water total was very low and some meals were spaced out too far (I like to eat at every 3 hours). Also, my calories were a little low, I could have had another light meal added to the day.
Friday, June 3, 2011
Hot Body Challenge: Day 26 Food & Workout Log
5:45 a.m.
apple
9:15 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 pc low-sodium bacon
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
1:00 p.m.
5 rosemary herb crackers
1 oz cheese slice
4:00 p.m.
salad with 2 oz chicken, avocado, tomatoes, cucumbers, croutons, mushrooms, cheese and 1 svg light ranch
7:00 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh strawberries, 1 scoop whey protein
9:00 p.m.
bbq chicken pizza on Lavash bread (low cal, homemade)
Water total: 100 oz
Workout: 90 min Bikram hot yoga session
Rundown: today was good! Diet was good, even the bbq chicken pizza was low cal. I increased my water total, which took a little work, but I got it done.
apple
9:15 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 pc low-sodium bacon
1 boiled egg
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
1:00 p.m.
5 rosemary herb crackers
1 oz cheese slice
4:00 p.m.
salad with 2 oz chicken, avocado, tomatoes, cucumbers, croutons, mushrooms, cheese and 1 svg light ranch
7:00 p.m.
protein shake with 8 oz soy milk, 1/4 cup Greek yogurt, 3 fresh strawberries, 1 scoop whey protein
9:00 p.m.
bbq chicken pizza on Lavash bread (low cal, homemade)
Water total: 100 oz
Workout: 90 min Bikram hot yoga session
Rundown: today was good! Diet was good, even the bbq chicken pizza was low cal. I increased my water total, which took a little work, but I got it done.
Thursday, June 2, 2011
Hot Body Challenge: Day 25 Food & Workout Log
5:45 a.m.
apple
9:15 a.m.
2 pc low-sodium bacon
1 pc whole wheat toast
1.5 scrambled egg
1:00 p.m.
5 rosemary herb crackers
.5 oz sliced cheese
4:00 p.m.
salad with 3 oz chicken, 1/2 oz cheese, avocado, tomatoes, croutons, cucumbers and 1 svg light ranch
8:30 p.m.
whole wheat turkey wrap with 1 slice cheese, lettuce and horseradish
10:30 p.m. (post weight workout)
protein shake with 1 scoop whey, 6 oz soy milk, 1.5 tsp sugar
Water total: 80 oz
Workout: (morning) 90 min Bikram hot yoga session
(afternoon) push-up challenge 3 sets to failure 18, 12, 9 reps
(evening) 20 min on StairMaster
Weights: shoulders, back, chest
apple
9:15 a.m.
2 pc low-sodium bacon
1 pc whole wheat toast
1.5 scrambled egg
1:00 p.m.
5 rosemary herb crackers
.5 oz sliced cheese
4:00 p.m.
salad with 3 oz chicken, 1/2 oz cheese, avocado, tomatoes, croutons, cucumbers and 1 svg light ranch
8:30 p.m.
whole wheat turkey wrap with 1 slice cheese, lettuce and horseradish
10:30 p.m. (post weight workout)
protein shake with 1 scoop whey, 6 oz soy milk, 1.5 tsp sugar
Water total: 80 oz
Workout: (morning) 90 min Bikram hot yoga session
(afternoon) push-up challenge 3 sets to failure 18, 12, 9 reps
(evening) 20 min on StairMaster
Weights: shoulders, back, chest
- Shoulders
- 2 step laterals 5lb dumbbells 3x10
- overhead press 15 lb dumbbels 3x10
- Chest/Back
- push-up with dumbbell row 10 lb 3x10
- reverse flyes 30 lbs 3x10
- seated chest press 50 lbs 3x10
Rundown: today was great! I got in 2 full workouts and a bonus (the push-up challenge). Diet and water was really good.
Wednesday, June 1, 2011
Hot Body Challenge: Day 24 Food & Workout Log
8:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
1 pc low-sodium bacon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(235 calories)
11:45 a.m.
1/2 PB&J on whole wheat
(180 calories)
2:45 p.m.
Pure Protein bar
(170 calories)
6:15 p.m.
5 rosemary herb crackers
1/2 oz pepperjack cheese
3 oz watermelon
(200 calories)
7:45 p.m.(@ Paradise Bakery)
1/2 chicken walnut sandwich
1/2 blue cheese salad
bite of chocolate chip cookie
(550 calories)
Total calories: 1335
Water total: 70 oz
Workout: 90 min Bikram hot yoga session
Rundown: today was ok. Protein total was low, probably around 60 grams. I would like that to be more around 90 grams. Calorie total was good. Water was decent, I'd like that to be higher too. Good thing is that I did eat continuously throughout the day. I did slip and have a bite of cookie, I could've done without that. With that said, I really should have had something different than the Paradise Bakery meal. Although it seemed healthy, it was really high in fat and didn't have enough protein.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1 boiled egg
1 pc low-sodium bacon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(235 calories)
11:45 a.m.
1/2 PB&J on whole wheat
(180 calories)
2:45 p.m.
Pure Protein bar
(170 calories)
6:15 p.m.
5 rosemary herb crackers
1/2 oz pepperjack cheese
3 oz watermelon
(200 calories)
7:45 p.m.(@ Paradise Bakery)
1/2 chicken walnut sandwich
1/2 blue cheese salad
bite of chocolate chip cookie
(550 calories)
Total calories: 1335
Water total: 70 oz
Workout: 90 min Bikram hot yoga session
Rundown: today was ok. Protein total was low, probably around 60 grams. I would like that to be more around 90 grams. Calorie total was good. Water was decent, I'd like that to be higher too. Good thing is that I did eat continuously throughout the day. I did slip and have a bite of cookie, I could've done without that. With that said, I really should have had something different than the Paradise Bakery meal. Although it seemed healthy, it was really high in fat and didn't have enough protein.
Tuesday, May 31, 2011
Hot Body Challenge: Day 23 Food & Workout Log
5:45 a.m.
1 apple
8:45 a.m.
2 pc low-sodium bacon
1 boiled egg
1/3 of scrambled egg
1 pc whole wheat toast with Parkay butter spray
2:00 p.m.
salad with 3 oz chicken breast, 3 tbs cheese, croutons, avocado, tomatoes, cucumbers and 2 svg light ranch dressing
6:00 p.m.
Pure Protein bar
9:00 p.m.
1 cup baked beef ziti with spinach (Weight Watchers recipe)
2 oz watermelon
Water total: 75 oz
Workout: 90 min Bikram yoga session
140 manual squats
Rundown: today was ok. The time between my 8:45 meal and 2:00 meal was too long. Calories were a little on the low side, probably around 1100 and protein could have been about 20 grams higher (it was around 70g).
1 apple
8:45 a.m.
2 pc low-sodium bacon
1 boiled egg
1/3 of scrambled egg
1 pc whole wheat toast with Parkay butter spray
2:00 p.m.
salad with 3 oz chicken breast, 3 tbs cheese, croutons, avocado, tomatoes, cucumbers and 2 svg light ranch dressing
6:00 p.m.
Pure Protein bar
9:00 p.m.
1 cup baked beef ziti with spinach (Weight Watchers recipe)
2 oz watermelon
Water total: 75 oz
Workout: 90 min Bikram yoga session
140 manual squats
Rundown: today was ok. The time between my 8:45 meal and 2:00 meal was too long. Calories were a little on the low side, probably around 1100 and protein could have been about 20 grams higher (it was around 70g).
Sunday, May 29, 2011
Hot Body Challenge: Day 21 Food & Workout Log
8:00 a.m.
1 serving oatmeal
1/2 boiled egg
2 slices grapefruit
coffee with almond milk and 2 tsp raw sugar
10:00 a.m.
1 oz mixed nuts
1:00 p.m.
Pure Protein bar
3:30 p.m.
club sandwich (bought at grocery store)
8:30 p.m.
salad with chicken, tomatoes, cucumbers, sliced almonds and 2 tbs raspberry vinaigrette
Water total: 60 oz
Workout: none
Rundown: Today wasn't too bad, especially since I spent 5 1/2 hours on the road driving from LA to Phoenix. I did miss my workout, which is not good. Water total is fine, however I do want to increase my daily amount. Protein could have been higher and I should not have waited so long after my 3:30 meal to eat.
1 serving oatmeal
1/2 boiled egg
2 slices grapefruit
coffee with almond milk and 2 tsp raw sugar
10:00 a.m.
1 oz mixed nuts
1:00 p.m.
Pure Protein bar
3:30 p.m.
club sandwich (bought at grocery store)
8:30 p.m.
salad with chicken, tomatoes, cucumbers, sliced almonds and 2 tbs raspberry vinaigrette
Water total: 60 oz
Workout: none
Rundown: Today wasn't too bad, especially since I spent 5 1/2 hours on the road driving from LA to Phoenix. I did miss my workout, which is not good. Water total is fine, however I do want to increase my daily amount. Protein could have been higher and I should not have waited so long after my 3:30 meal to eat.
Saturday, May 28, 2011
Hot Body Challenge: Day 20 Food & Workout Log
Cheat day!
4:30 a.m.
apple
7:30 a.m.
Einstein's breakfast bagel: bacon, egg & cheese on whole wheat
10:30 a.m.
apple
11:30 a.m.
1.25 oz mixed nuts
3:30 p.m. (at Bottega Louie)
3 roasted beets
1/2 club sandwich and few fries and chips
1 glass wine
6:30 p.m.
1 inch bite of a sea salt brownie
7:30-9:30 p.m.
2 mixed drinks
Water total: 35 oz
Workout: none
Rundown: Bad day! This day I was travelling (which makes it tougher, no excuse though). The day started off ok, but went downhill after my 3:30 meal -- that was my last meal of the day! Not good at all. My water total was way too low and I didn't get in a workout. In my defense (haha), today was my cheat day and I spent the evening at a Prince concert; food and working out just wasn't on my mind.
4:30 a.m.
apple
7:30 a.m.
Einstein's breakfast bagel: bacon, egg & cheese on whole wheat
10:30 a.m.
apple
11:30 a.m.
1.25 oz mixed nuts
3:30 p.m. (at Bottega Louie)
3 roasted beets
1/2 club sandwich and few fries and chips
1 glass wine
6:30 p.m.
1 inch bite of a sea salt brownie
7:30-9:30 p.m.
2 mixed drinks
Water total: 35 oz
Workout: none
Rundown: Bad day! This day I was travelling (which makes it tougher, no excuse though). The day started off ok, but went downhill after my 3:30 meal -- that was my last meal of the day! Not good at all. My water total was way too low and I didn't get in a workout. In my defense (haha), today was my cheat day and I spent the evening at a Prince concert; food and working out just wasn't on my mind.
Friday, May 27, 2011
Hot Body Challenge: Day 19 Food & Workout Log
6:00 a.m.
1/4 cup oatmeal with 1 tbs strawberry preserves
1 boiled egg
8:00 a.m.
1 cup mixed fruit
10:00 a.m.
1 oz mixed nuts
3 oz piece of baked chicken
2:00 p.m. (post-workout)
protein shake with 1 cup soy milk, 1/2 container Greek yogurt, 1 tbs natural peanut butter, 1 tbs mini chocolate chips, 1 scoop whey protein
5:00 p.m.
apple
9:30 p.m.
Pure Protein bar
Water total: 100 oz
Workout: 90 minute Bikram hot yoga session
Rundown: today was ok. Toward the end of the day, I was running errands and didn't plan very well so I ended up buying a box of protein bars while I was out and that was dinner. Water amount was great.
1/4 cup oatmeal with 1 tbs strawberry preserves
1 boiled egg
8:00 a.m.
1 cup mixed fruit
10:00 a.m.
1 oz mixed nuts
3 oz piece of baked chicken
2:00 p.m. (post-workout)
protein shake with 1 cup soy milk, 1/2 container Greek yogurt, 1 tbs natural peanut butter, 1 tbs mini chocolate chips, 1 scoop whey protein
5:00 p.m.
apple
9:30 p.m.
Pure Protein bar
Water total: 100 oz
Workout: 90 minute Bikram hot yoga session
Rundown: today was ok. Toward the end of the day, I was running errands and didn't plan very well so I ended up buying a box of protein bars while I was out and that was dinner. Water amount was great.
Wednesday, May 25, 2011
Hot Body Challenge: Day 17 Food & Workout Log
8:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free preserves
protein shake with 6 oz cup soy milk and 1 scoop whey protein
(265 calories)
10:30 a.m.
5 almonds
1 cups mixed fresh fruit (watermelon, strawberries, grapes, melon)
(135 calories)
12:30 p.m.
1 oz mixed nuts
(170 calories)
3:30 p.m.
turkey sandwich on whole wheat with mustard
1 cup mixed fresh fruit
regular tall coffee from Starbucks with Splenda and cream
(360 calories)
7:30 p.m.
4.5 oz baked pork chop
1 cup green beans
10 grapes
(395 calories)
Total calories: 1325
Total water: 70 oz
Workout: two today!
1/4 cup oatmeal with 1 tbs sugar-free preserves
protein shake with 6 oz cup soy milk and 1 scoop whey protein
(265 calories)
10:30 a.m.
5 almonds
1 cups mixed fresh fruit (watermelon, strawberries, grapes, melon)
(135 calories)
12:30 p.m.
1 oz mixed nuts
(170 calories)
3:30 p.m.
turkey sandwich on whole wheat with mustard
1 cup mixed fresh fruit
regular tall coffee from Starbucks with Splenda and cream
(360 calories)
7:30 p.m.
4.5 oz baked pork chop
1 cup green beans
10 grapes
(395 calories)
Total calories: 1325
Total water: 70 oz
Workout: two today!
- Workout1: 1 50 minute brisk walk
- Workout2: Look at Me Now Cardio Circuit (20 minutes) & stretched
Rundown: today was a good day! Calories are a little lower, but good. Water amounts were good too -- will however, be looking to increase water.
Tuesday, May 24, 2011
Hot Body Challenge: Day 16 Food & Workout Log
9:30 a.m.
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 slices low-sodium bacon
1 egg scrambled
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(275 calories)
11:45 a.m.
1/2 PB&J on whole wheat with 1 tbs natural peanut butter and 1 tbs sugar-free preserves
(190 calories)
2:45 p.m.
3 oz catfish
1/2 svg grits with .5 oz cheddar cheese
1/2 cup corn and okra mix
(295 calories)
5:00 p.m.
1 container plain Greek yogurt with 1 tsp Splenda, 2 fresh sliced strawberries and 1/2 cup honeydew melon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(180 calories)
7:30 p.m.
4 oz herb baked salmon
8 thin asparagus spears
(300 calories)
9:45 p.m.
protein shake with 1 scoop whey protein, 1/2 cup soy milk, 1/2 cup water and 2 fresh sliced strawberries
(170 calories)
Total calories: 1410
Total water: 60 oz
Workout: two workouts today!
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
2 slices low-sodium bacon
1 egg scrambled
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(275 calories)
11:45 a.m.
1/2 PB&J on whole wheat with 1 tbs natural peanut butter and 1 tbs sugar-free preserves
(190 calories)
2:45 p.m.
3 oz catfish
1/2 svg grits with .5 oz cheddar cheese
1/2 cup corn and okra mix
(295 calories)
5:00 p.m.
1 container plain Greek yogurt with 1 tsp Splenda, 2 fresh sliced strawberries and 1/2 cup honeydew melon
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(180 calories)
7:30 p.m.
4 oz herb baked salmon
8 thin asparagus spears
(300 calories)
9:45 p.m.
protein shake with 1 scoop whey protein, 1/2 cup soy milk, 1/2 cup water and 2 fresh sliced strawberries
(170 calories)
Total calories: 1410
Total water: 60 oz
Workout: two workouts today!
- WORKOUT 1
- 40 min cardio: 20 min stairmaster, 20 minute intervals on treadmill
- Back
- Assisted pull-ups 3x8
- One arm dumbbell rows 27.5 lbs 3x10 each side
- V-bar pulldowns 50 lbs 3x10
- Reverse flyes 30 lbs 3x10
- Rope pulldowns 40 lbs 3x10
- Shoulders
- Cable overhead press 20 lbs 3x10
- Cable upright rows 40 lbs 3x10
- 2 step laterals 5 lb dumbbells 3x10
- WORKOUT 2
- 30 min cardio on stairmaster
Rundown: today was great! I went to the gym twice for two workouts! Calories were good and protein amounts were good. Meal time spacing was good, no more than 3 hours between meals. I could've had more water though.
Monday, May 23, 2011
Hot Body Challenge: Day 15 Food & Workout Log
9:30 a.m.
1 whole wheat/white flour mix pancake with cantaloupe, strawberry and sugar-free strawberry preserves
1/2 scoop of protein with 1/2 cup water
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(250 calories)
12:30 p.m.
20 almonds
2 slices cantaloupe
(200 calories)
3:30 p.m.
turkey sandwich on whole wheat with mustard
1 slice cantaloupe
(260 calories)
7:00 p.m.
4 oz catfish fillet
3/4 cup corn & okra mix
1/4 cup grits with 1 oz cheddar cheese
(515 calories)
Total calories: 1225
Water total: 80 oz
Workout: abs & stretched
1 whole wheat/white flour mix pancake with cantaloupe, strawberry and sugar-free strawberry preserves
1/2 scoop of protein with 1/2 cup water
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
(250 calories)
12:30 p.m.
20 almonds
2 slices cantaloupe
(200 calories)
3:30 p.m.
turkey sandwich on whole wheat with mustard
1 slice cantaloupe
(260 calories)
7:00 p.m.
4 oz catfish fillet
3/4 cup corn & okra mix
1/4 cup grits with 1 oz cheddar cheese
(515 calories)
Total calories: 1225
Water total: 80 oz
Workout: abs & stretched
- 2 sets of 25 for each exercise
- crunches, toe touches, bicycle crunches, Russian twists
Rundown: today was good. I kept my meals right around every 3 hours. Water intake was above normal. I probably could've had a little more protein.
Sunday, May 22, 2011
Hot Body Challenge: Day 14 Food & Workout Log
Cheat Day!
8:00 a.m.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
9:30 a.m.
2 whole wheat/white flour mix pancakes with cantaloupe, strawberries, 1 tbs sugar free strawberry preserves and 1 svg Reddi Whip
.5 oz sausage
1.5 scrambled eggs
11:30 a.m.
20 almonds
3:30 p.m.
1 whole wheat mix crab cake with a horseradish and light sour cream sauce
1/2 cup Progresso gumbo soup
1/4 cup sweet potato puree
1/2 cup mixed greens
2 mini cornbread muffins with Parkay butter spray
7:30 p.m. (at Buffalo Wild Wings-my cheat)
5 buffalo wings
handful of Hubby's fries
the celery and carrots that come with the wings
9:00
1 slice cheesecake with cherries (my other cheat)
Water total: 90 oz
Workout:
8:00 a.m.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
9:30 a.m.
2 whole wheat/white flour mix pancakes with cantaloupe, strawberries, 1 tbs sugar free strawberry preserves and 1 svg Reddi Whip
.5 oz sausage
1.5 scrambled eggs
11:30 a.m.
20 almonds
3:30 p.m.
1 whole wheat mix crab cake with a horseradish and light sour cream sauce
1/2 cup Progresso gumbo soup
1/4 cup sweet potato puree
1/2 cup mixed greens
2 mini cornbread muffins with Parkay butter spray
7:30 p.m. (at Buffalo Wild Wings-my cheat)
5 buffalo wings
handful of Hubby's fries
the celery and carrots that come with the wings
9:00
1 slice cheesecake with cherries (my other cheat)
Water total: 90 oz
Workout:
- 1 hour walk (morning)
- 1 hour cardio at gym: 30 min stairmaster, 30 min cross-trainer (morning)
- shoulder circuit, 5 lb dumbbells-3 sets of 10-15 reps each exercise (evening)
- side raises, front raises, rear delt raises, overhead press
Rundown: today was a cheat day so with that in mind, it wasn't terrible. I would have liked to have had the cheesecake with my 7:30 p.m. meal so it could be a "meal." As it was Buffalo Wild Wings didn't have cheesecake, so I made a special stop to get it and of course had to eat it later. Oh well. The rest of the day was ok -- there were some 4 hour gaps when I prefer for the gaps between meals to be no more than 3 hours. But water intake was good! Tomorrow, it's back to it. I enjoyed my treats and now back to work!
Saturday, May 21, 2011
Hot Body Challenge: Day 13 Food & Workout Log
8:30 a.m.
1.5 eggs scrambled
1/4 cup oatmeal with 1/2 tbs sugar free strawberry preserves
1/2 grapefruit
5 almonds
12:00 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein
3 fresh strawberries (1 lightly dipped in sugar)
5 almonds
3:30 p.m.
herb baked salmon with olive oil
2/3 cup brown rice
vegetable ratatouille
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer and 1 tbs Cool Whip
6:30 p.m.
1/2 cup Greek yogurt with 1/2 tsp Splenda, 2 oz cantaloupe & 1 large fresh strawberry
10 almonds
8:45 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein, 1 tbs natural peanut butter
1 oz cheese with 2 Wheat Thins flatbread crackers
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer & 1 tbs Cool Whip
12:00 a.m.
1 oz cheese
Water total: 70 oz
Workout:
1.5 eggs scrambled
1/4 cup oatmeal with 1/2 tbs sugar free strawberry preserves
1/2 grapefruit
5 almonds
12:00 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein
3 fresh strawberries (1 lightly dipped in sugar)
5 almonds
3:30 p.m.
herb baked salmon with olive oil
2/3 cup brown rice
vegetable ratatouille
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer and 1 tbs Cool Whip
6:30 p.m.
1/2 cup Greek yogurt with 1/2 tsp Splenda, 2 oz cantaloupe & 1 large fresh strawberry
10 almonds
8:45 p.m.
Protein shake with 6 oz soy milk, 1 scoop whey protein, 1 tbs natural peanut butter
1 oz cheese with 2 Wheat Thins flatbread crackers
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer & 1 tbs Cool Whip
12:00 a.m.
1 oz cheese
Water total: 70 oz
Workout:
- Zumba (in the morning)
- Arms (in the evening)
- bicep hammer curls 10 lbs 3x8
- tricep kickbacks 10 lbs 3x8
Rundown: good day. The midnight snack craving kicked in and I had a little piece of cheese which I could have done without, but that was way better than having junk. My calories were a little higher today, partly because Zumba wore me out! I must have burned a lot of calories -- which in turn will make you a little more hungry throughout the day. Water intake was good.
Friday, May 20, 2011
Hot Body Challenge: Day 12 Food & Workout Log
6:30 a.m.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
7:30 a.m.
3 oz canatloupe
9:45 a.m.
.75 oz sausage
1.5 scarmbled eggs
1 piece whole wheat toast with Parkay butter spray
1:00 p.m.
1 black bean turkey burger with .5 oz pepperjack cheese and corn & salsa topping
1/2 cup green beans
1/2 grapefruit
4:00 p.m.
12 almonds
3 oz cantaloupe
7:00 p.m.
1 apple
10:00 p.m.
1 chicken, tomato and basil pizza on a whole wheat tortilla
(tortilla cut into 4 slices for approx. 250 calories total)
Water total: 72 oz
Workout: 20 min cardio-my Look at Me Now Cardio Circuit
Rundown: today was good. Even the late night "pizza" wasn't bad because I went to bed late. My water totals were good and I didn't have any long gaps between meals. My protein amounts were good at approx. 75 grams.
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
7:30 a.m.
3 oz canatloupe
9:45 a.m.
.75 oz sausage
1.5 scarmbled eggs
1 piece whole wheat toast with Parkay butter spray
1:00 p.m.
1 black bean turkey burger with .5 oz pepperjack cheese and corn & salsa topping
1/2 cup green beans
1/2 grapefruit
4:00 p.m.
12 almonds
3 oz cantaloupe
7:00 p.m.
1 apple
10:00 p.m.
1 chicken, tomato and basil pizza on a whole wheat tortilla
(tortilla cut into 4 slices for approx. 250 calories total)
Water total: 72 oz
Workout: 20 min cardio-my Look at Me Now Cardio Circuit
Rundown: today was good. Even the late night "pizza" wasn't bad because I went to bed late. My water totals were good and I didn't have any long gaps between meals. My protein amounts were good at approx. 75 grams.
Thursday, May 19, 2011
Hot Body Challenge: Day 11 Food & Workout Log
9:30 a.m.
Protein shake with 1 scoop whey protein & 6 oz soy milk
1/4 cup oatmeal with 2 fresh strawberries sliced
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
1:30 p.m.
1 black bean turkey burger with pepperjack cheese and corn & salsa topping
1 cup green beans
1 cup green grapes
1 slice cantaloupe
5:30 p.m.
12 almonds
1 oz cheddar cheese
2 Wheat Thins flatbread crackers
7:30 p.m.
1 apple
9:30 p.m.
1 svg chicken ratatouille
1/2 cup brown rice
11:00 p.m.
5 almonds
Water total: 72 oz
Workout:
Protein shake with 1 scoop whey protein & 6 oz soy milk
1/4 cup oatmeal with 2 fresh strawberries sliced
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
1:30 p.m.
1 black bean turkey burger with pepperjack cheese and corn & salsa topping
1 cup green beans
1 cup green grapes
1 slice cantaloupe
5:30 p.m.
12 almonds
1 oz cheddar cheese
2 Wheat Thins flatbread crackers
7:30 p.m.
1 apple
9:30 p.m.
1 svg chicken ratatouille
1/2 cup brown rice
11:00 p.m.
5 almonds
Water total: 72 oz
Workout:
- 30 min cardio on cross-trainer
- Legs
- Smith machine squats: 50 lbs 3x10 with 10 jump squats in-between each set
- Decline leg press: 90 lbs 3x10
- Lying leg curls: 50 lbs 3x10
- Standing calf raises 90 lbs 3x15
- Cable glute kickbacks 25 lbs 3x10 each leg
- 100 standing hip extensions (each leg)
- Stretched
Rundown: today was good, no slips on the diet and the workout was great. Also, water amounts have increased from my normal 60 oz to 72 oz or more. The time between meal 1 and 2 & meal 2 and 3 was a little too long (at 4 hours instead of 2-3 hours between meals). And eating dinner at 9:30 is a little late, I'd like for it to be no later than 8:30. I need to have my last meal 3 hours before I go to bed. The 5 almonds at 11:00 p.m. were satisfying a snack craving -- could've done without those.
Wednesday, May 18, 2011
Hot Body Challenge: Day 10 Food & Workout Log
9:30 a.m.
.5 oz sausage pattie
1 slice whole wheat toast with Parkay butter spray
1.5 eggs scrambled
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 non-dairy creamer, 1 tbs Cool Whip
1:00 p.m.
3 chicken tenders pan cooked in olive oil
1/2 cup brown rice
1/2 cup peas
4:30 p.m.
1/2 cup Greek yogurt with 1 slice cantaloupe and 1 tsp Splenda
1/2 cup green grapes
12 almonds
9:00 p.m.
1 black bean turkey burger with .25 oz peperjack cheese & tomato and corn salsa topping
1/2 cup whole green beans
Water total: 72 oz
Workout:
.5 oz sausage pattie
1 slice whole wheat toast with Parkay butter spray
1.5 eggs scrambled
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 non-dairy creamer, 1 tbs Cool Whip
1:00 p.m.
3 chicken tenders pan cooked in olive oil
1/2 cup brown rice
1/2 cup peas
4:30 p.m.
1/2 cup Greek yogurt with 1 slice cantaloupe and 1 tsp Splenda
1/2 cup green grapes
12 almonds
9:00 p.m.
1 black bean turkey burger with .25 oz peperjack cheese & tomato and corn salsa topping
1/2 cup whole green beans
Water total: 72 oz
Workout:
- upper body routine of my Get Me Total Bodied Workout
- 100 squats
- 10 min cardio circuit
- stretched
Tuesday, May 17, 2011
Hot Body Challenge: Day 9 Food & Workout Log
9:30 a.m.
Protein shake with 1 scoop whey protein and 6 oz soy milk
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
12:00 p.m.
2 slices cantaloupe
3:00 p.m.
1 piece cod fillet pan cooked in cooking spray
1 cup peas
6:30 p.m.
1/2 Greek yogurt with 1 slice cantaloupe
20 almonds
9:00 p.m.
3 pieces chicken tenders pan cooked in olive oil
1/2 cup peas
1/2 cup brown rice
10:00 p.m.
3 Wheat Thins flatbread crackers
1 oz assorted cheeses
1/2 cup strawberries and grapes
1 glass wine
Water total: 40 oz
Workout: 45 min cardio (25 min Stairmaster and 20 min cross-trainer)
Rundown: today was good. Water was a little low, but everything else was good. Even my ten 'o clock anniversary snack wasn't too bad (not an everyday thing).
Protein shake with 1 scoop whey protein and 6 oz soy milk
1/4 cup oatmeal with 1 tbs sugar-free strawberry preserves
1/2 grapefruit
coffee with 1.5 tsp sugar, 1.5 tsp non-dairy creamer, 1 tbs Cool Whip
12:00 p.m.
2 slices cantaloupe
3:00 p.m.
1 piece cod fillet pan cooked in cooking spray
1 cup peas
6:30 p.m.
1/2 Greek yogurt with 1 slice cantaloupe
20 almonds
9:00 p.m.
3 pieces chicken tenders pan cooked in olive oil
1/2 cup peas
1/2 cup brown rice
10:00 p.m.
3 Wheat Thins flatbread crackers
1 oz assorted cheeses
1/2 cup strawberries and grapes
1 glass wine
Water total: 40 oz
Workout: 45 min cardio (25 min Stairmaster and 20 min cross-trainer)
Rundown: today was good. Water was a little low, but everything else was good. Even my ten 'o clock anniversary snack wasn't too bad (not an everyday thing).
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