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  1. #1
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115

    Lisa's food and exercise journal

    As I posted in the Toning forum, my husband and I started the program this week. Well, the last couple of weeks I was already eating well and exercising on my own but I wanted more of a better guideline of what I should be doing and eating. I've had the Body-for-Life book for almost 2 years now but was never committed to doing it. But now I am! Since we started we feel great and do not feel deprived at all.

    Anyways, I will post my stats here again for the sake of my new journal:

    Age: 26
    H: 5'2"
    CW: 129 as of 2/19/06
    BF: 31% as of 2/19/06
    GW: 110ish

    Here's what I ate yesterday:

    Tuesday 2/21/06

    Breakfast 9:00 am
    -1 Package Oatmeal (100), 1/4 cup skim milk (20), 1 teaspoon light butter (20)
    -1 slice turkey bacon (25)
    -1/4 cup Eggbeaters (30)

    Didn't have time for my mid-morning snack. Stupid meeting.

    Lunch 12:30 pm
    -1 cup WW spaghetti (210)
    -3/4 cup marinara (105) with 4 oz. ground beef (150)
    -3/4 cup brocolli (25)

    Snack: 4:00 pm
    -Zone bar (210)

    Dinner 7:00 pm
    -Veggie burger (70), 1 WW bun (85), 1 slice provolone (70)
    -2 cups of salad with onions and tomatoes (50), 2 TBSP light ranch (80)

    Snack: 9:00 pm
    -2 pcs. of Imitation Crab meat (60)

    Totall: 1310 calories. I really didn't mean to eat this little

    Workout 6:00 pm
    Weight training - arms (biceps, triceps, shoulders)
    It was a light workout. Not too proud but will work harder next time.

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  3. #2
    Join Date
    Nov 2004
    Posts
    1,793
    You're doing great! Nice to have you on the Board!

  4. #3
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115
    Thanks LiveFromNY!

    Ok, here's today:

    Wednesday 2/22/06

    Workout 6 am
    20 min. HIIT on elliptical. Stayed on the elliptical for 10 more min. but at a med-low intensity. I couldn't do much more after HIIT.

    Breakfast 7 am
    -WW Eng. Muffin (140)
    -1/2 cup Egg beaters (60)
    -1 slice turkey bacon (25)
    -1 slice lf cheese (60)

    Snack 10 am
    -1/4 cup plain vanilla yogurt (25)
    -mixed with 1/4 cup cottage cheese (45)
    -few strawberries (15)
    -6 fl oz. of welch's orange pineapple juice (30)

    Lunch 1 pm
    -WW hamburger bun (85)
    -Boca veggie burger (70)
    -1 slice provolone (70)
    -2 cups lettuce with tomatoes, onions, cucumbers (40)
    -2 TBSP light ranch (80)
    -had 2 (I promise only 2) Sunchips (24)

    ----------------------------------------------------------------------------
    Here's what I have planned for the rest of the day:

    Snack 4 pm
    -Zone bar (210)
    -maybe an orange (45)

    Dinner 7 pm
    -4 oz. chicken breast (125)
    -1 cup brown rice (170)
    -1 cup veggies (55)

    Snack no later than 9 pm (I might be in bed, I plan to wake up 4:30 am tomorrow!)
    -1/2 cup cottage cheese w/ splenda (90)
    -a sprinkle of slivered almonds (65)

    Total: 1529 calories. Doin' good.

    Also, so far I've had about 72 oz. of water.

  5. #4
    ~LV~ is offline Macronutrient Manipulator
    Join Date
    Jan 2006
    Location
    Stamford, CT
    Posts
    3,880
    Looking good - good luck !

  6. #5
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115
    Thanks LV, I really appreciate!

    Ok, I wasn't in the mood for my orange earlier, and I also miscalculated my dinner. Sooooo.....

    Dinner
    -5 oz chicken (155)
    -1 cup of brown rice is actually 240 calories, not 170
    -1 cup of peas and carrots is about 75 calories

    Snack
    I don't know if I'll be able to eat because I plan to go sleep around 8:30 and I'm already full and pretty tired. But if I do it will be a 1/2 cup of cottage cheese with Splenda with no almonds.

    So my total for today will be 1542. If I don't have my last snack it will be 1452.

    On Tuesdays and Thursdays I have school after work, so my schedule is different. So I work from 7:30 am - 3:30 pm, then I have a class from 5 pm - 7 pm. So tomorrow I'm planning on getting up at 4:30 am to work out at 5 am. I would much rather workout in the morning than have to do it after work and school.

    On Mondays, Wednesdays, and Fridays I work 8:30 am - 4:30 am so I've been waking up at 5:30 am on those days to work out at 6 am. We just started doing this Monday, and it's a great feeling to workout in the morning. And I'm not really a morning person!

    Anyways, good night.

  7. #6
    Join Date
    Jan 2006
    Location
    Pennsylvania, USA
    Posts
    829

    Great job

    Keep up the excellent work .Lisa. Looks like you are doing fine. No when are you gonna post some pics

  8. #7
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115

    Thursday's Workout

    hehehe, thanks jpc. Expect to see some before and after pics maybe 3-4 months from now

    I didn't have my last snack yesterday. I was too tired. Also, my arms are sore today! At first, I was disappointed from not working hard enough on Tuesday but obviously I worked my arms enough for the muscles to be sore.

    Thursday 2/23/06

    Workout 5:00 am
    Weight training - legs + abs, about 45 minutes

    I'm not sure how much weight I lifted on some of the machines since they do not specify how much each plate weighs. They're just numbered. I think next time I'll use dumbbells.

    Quads
    Leg press (horizontal) - 12 reps at 3; 10x @ 4; 8x @ 5; 6x @ 6; back to 12x @ 3
    Leg extensions - 12 reps at 30 lbs.

    Hamstrings
    Lying Leg curls - 12x @ 1; 10x @ 2; 8x @ 3; 6x @ 3; back to 12 @ 1
    Seated leg curls - 12 reps at 45 lbs.

    Calves
    Standing Heel Raises - 12x @ 4, 10x @ 5

    Abs
    Crunches (on laying ab machine, not sure what it's called) - 2 sets of 12
    Situps - 1 set of 10

    ---------------------------------------------------------------------------
    K here's my menu for today:

    Breakfast 7:45 am
    -1 packet of oatmeal (100), with 1/4 cup 2% milk (31 - no skim at work), 1 TBSP light butter (50)
    -2 hard-boiled eggs (140) No Eggbeaters this morning
    -24 oz. water

    Snack 10:30 am
    -Nutrition bar (200)
    -24 oz. water

    ---------------------------------------------------------------------------------
    Planned for rest of the day:

    Lunch 1:00 pm
    -4 oz grilled chicken breast (125)
    -2 cups of iceberg (15), some sliced onions (17), tomatoes (17), 1/4 of an avacado (73)
    -1/2 cup of black beans (100)
    -2 TBSP light ranch (80)
    -12 oz. diet 7-up

    Snack 4:00 pm
    -sliced tofu (140)
    -couple teaspoons of soy sauce (6)
    -8 oz. water

    Dinner 7:00 pm
    -shrimp (112 for 4 oz.) stirfry with bell pepper (20), onion (17), green pea pods (55)
    -1/2 cup of brown rice (170)
    -12 oz. diet 7-up

    Snack
    -1/2 cup of cottage cheese (90) w/splenda

    Total: 1523 calories

  9. #8
    Join Date
    Jan 2006
    Location
    Pennsylvania, USA
    Posts
    829

    Pics

    Okay Lisa in 3-4 months I expect to see pics, and going by the journal you're posting, the pics should be darn good ones Keep up the good work and stay motivated.

  10. #9
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115
    You got it, jpc. I hope I can stay focused. I am easily discouraged

    Some changes to my menu. My salad I had for lunch was absolutely awesome, except I tossed the avocado which saved me about 73 calories

    Also, for my late afternoon snack, instead of having tofu I decided to go for a can of salmon (160) with lots of mustard. It was very very good. Awhile back I saw a coworker open up a can of tuna, dump it on a plate and squirt mustard all over it. I thought 'weird' but I gave it a try the next day. I've been eating tuna like that ever since.

    Tomorrow I will be measuring my resting heart rate first thing, I was also going to weigh myself but I think I'll wait till Sunday. I know I should throw out the scale but I want to see how I'm doing at least once a week.

  11. #10
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115

    No school

    I forgot to mention....no school tonight. Yay!

  12. #11
    Join Date
    Jan 2006
    Location
    Pennsylvania, USA
    Posts
    829

    No No

    Quote Originally Posted by lisa_m
    You got it, jpc. I hope I can stay focused. I am easily discouraged

    Some changes to my menu. My salad I had for lunch was absolutely awesome, except I tossed the avocado which saved me about 73 calories

    Also, for my late afternoon snack, instead of having tofu I decided to go for a can of salmon (160) with lots of mustard. It was very very good. Awhile back I saw a coworker open up a can of tuna, dump it on a plate and squirt mustard all over it. I thought 'weird' but I gave it a try the next day. I've been eating tuna like that ever since.

    Tomorrow I will be measuring my resting heart rate first thing, I was also going to weigh myself but I think I'll wait till Sunday. I know I should throw out the scale but I want to see how I'm doing at least once a week.
    Lisa,
    Let's throw that discouraged word out of your vocabulary. even if you have a bad day, just come back strong the next day. Just be consistent, that is key in both diet and workouts. We ALL have our bad days, they just have to be far and few between. Stay focused !! You'll be fine

  13. #12
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115
    You're right jpc, pick ourselves right back up. I know bad days are inevitable. Thanks for all the encouragement, I really needed it today. I've made a couple of mistakes already but I am moving on.

    I think I am having a bout of really bad PMS because I am extremely moody, plus I am craving a lot of salt. Not craving chocolate yet though.

    I also didn't have a chance to get up this morning to workout but I definitely will tonight. I am sore all over the place, especially in my abs so that's a good sign. They're sore but it also feels good in a way

    Friday 2/24/06

    Here's what I ate so far:

    Breakfast 9:00 am
    -1 ww English muffin (140), w/ 2 TBSP light cream cheese (50)
    -two bites of cottage cheese, couldn't eat the rest.
    -24 oz. water

    Snack 11:30 am
    -1/2 a mini-bag of fat free popcorn (50)
    -2 hard boiled eggs (140)
    -24 oz. water

    Lunch 1:00 pm
    -4 oz. chicken breast (125), 1 WW hamburger bun (85), 1 slice of reduced-fat cheese (60)
    -1/2 can of green beans (50), I love this
    -12. oz can diet Sprite
    -2 cups of my sister's blasted, evil cheese popcorn (180) I swear she forced it down my throat

    Snack 3:00 pm
    -a serving of peanuts (150)
    -24 oz. water

    --------------------------------------------------------------------------------------------------
    Here's the rest of the day:

    Snack 5:00 pm
    -can of tuna (170)
    -24 oz. water

    Dinner Have to go to Wendy's tonight soooooooo
    -Large chili (300) or Grilled chicken sandwhich w/o mayo or sauce (300)
    -side salad (35)

    Total: 1529 calories

    Workout no later than 9:30 pm
    -20 min. HIIT on treadmill

  14. #13
    Join Date
    Jan 2006
    Location
    Pennsylvania, USA
    Posts
    829
    Quote Originally Posted by lisa_m
    You're right jpc, pick ourselves right back up. I know bad days are inevitable. Thanks for all the encouragement, I really needed it today. I've made a couple of mistakes already but I am moving on.
    Great attitude to have !!!!!
    I think I am having a bout of really bad PMS because I am extremely moody, plus I am craving a lot of salt. Not craving chocolate yet though.

    I also didn't have a chance to get up this morning to workout but I definitely will tonight. I am sore all over the place, especially in my abs so that's a good sign. They're sore but it also feels good in a way

    Friday 2/24/06

    Here's what I ate so far:

    Breakfast 9:00 am
    -1 ww English muffin (140), w/ 2 TBSP light cream cheese (50)
    -two bites of cottage cheese, couldn't eat the rest.
    -24 oz. water

    Snack 11:30 am
    -1/2 a mini-bag of fat free popcorn (50)
    -2 hard boiled eggs (140)
    -24 oz. water

    Lunch 1:00 pm
    -4 oz. chicken breast (125), 1 WW hamburger bun (85), 1 slice of reduced-fat cheese (60)
    -1/2 can of green beans (50), I love this
    -12. oz can diet Sprite
    -2 cups of my sister's blasted, evil cheese popcorn (180) I swear she forced it down my throat
    Hmmmm force fed cheese popcorn, eh ?? The nerve of some sisters
    Snack 3:00 pm
    -a serving of peanuts (150)
    -24 oz. water

    --------------------------------------------------------------------------------------------------
    Here's the rest of the day:

    Snack 5:00 pm
    -can of tuna (170)
    -24 oz. water

    Dinner Have to go to Wendy's tonight soooooooo
    -Large chili (300) or Grilled chicken sandwhich w/o mayo or sauce (300)
    -side salad (35)

    Total: 1529 calories

    Workout no later than 9:30 pm
    -20 min. HIIT on treadmill
    Keep up the good work

  15. #14
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115

    Some changes to yesterday

    I know jpc, isn't she terrible? She's always trying to sabotage my good efforts.

    Some changes to yesterday.

    Snack 5 pm
    -didn't have snack as planned. Got to talking with my husband and forgot about it.

    Dinner 7 pm
    -Had Large chili (300)
    -Had half a side salad (17)
    -Had half of a grilled chicken sandwhich (150)

    Snack 10 pm
    -1/2 cup of cottage cheese (90)
    -just a sprinkle of slivered almonds (62)

    Workout
    -Didn't workout This is why I'd rather do it first thing in the morning.

    Total: 1649 grrrrrrrrrrrrrrr

    I did better today though....well so far

  16. #15
    Join Date
    Feb 2006
    Location
    USA
    Posts
    115

    Today

    Today was a bit rough because I wanted to munch all day since today is my day off. I kept myself busy by preparing a week’s worth of to-go food for me and my husband. Also, I cleaned out and organized my refrigerator, freezer, and cabinets. I pretty much cleaned house all day and I still have to workout.

    I forgot to mention here that I track my calories using . It’s free and you can also can track total fat, carbs, protein, fiber and more. All you have to do is sign up.

    Saturday 2/25/06

    Breakfast 8:00
    -1 ww English muffin (100)
    -1 slice Canadian bacon (20)
    -1 slice lf cheese (60)
    -1/4 cup Eggbeaters (30)

    Snack 10:00
    -1 cup of skim milk (80)
    -1 scoop of whey protein powder, strawberry (90)
    -24 oz. water

    Lunch 12:30
    -2 slices of WW bread (90)
    -1 slice of provolone (70)
    -a slice of turkey bologna, a slice of turkey salami, a slice of turkey pastrami (140 for all 3)
    -a little bit of mustard, a small squirt of light mayo (17), a small dollop of horseradish (8)

    Snack 3:00
    -2 slices of tofu (140)
    -couple teaspoons of soy sauce (6)

    Snack 4:00
    -16 WW wheat thins (140) I made sure that these are 100% whole wheat
    -1 imitation crab meat stick (30)
    -1 slice of muenster cheese (80)
    -----------------------------------------------------------------------------------------

    Making sloppy joes tonight. No not with Mamwhich This recipe is from the Eating-for-Life cookbook and the sloppy joes are awesome. If anybody wants the recipe just PM me. Down below are just ingredients that have calories.

    Dinner 7:00 pm
    -1 WW hamburger bun (85)
    -4 oz. extra lean ground turkey breast (120) (meat for sloppy joes)
    -Some of the ingredients for sloppy joes (per serving) - 1 TBSP. barbecue sauce (35), 2 TBSP ketchup (30), ¼ cup no-salt-added tomato sauce (15), about 1/8 cup chopped red onion (15)
    -1 cup of cauliflower/broccoli/carrots (50)

    Snack 10:00 pm
    -1/2 cup of cottage cheese w/Splenda (90)


    Total calories: 1572
    Total fat: 40
    Total carbs: 160
    Total protein: 146
    Total fiber: 18, will have to take some Benefiber



    Workout 5:20
    Weight Training – arms
    Will post more in detail later.

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