Intake:
Breakfast: Whole wheat English muffin, 1 tablespoon peanut butter, Activia Light vanilla yogurt, apple slices 335
Lunch: Marie Callender's Turkey meal, 1 sugar cookie with pink frosting and sprinkles, 3 cups salad with fat free Italian dressing 580
Snack: 1/2 cup cottage cheese, 1/2 cup sugar free mandarin oranges 160
Dinner: Low fat chicken stew with dumplings, 3 cups salad with fat free Italian dressing 458
Dessert: sugar free Chocolate pudding cup with 1 tablespoon walnuts 115
Extra: 2 pcs gum 10 cals
Total Cals: 1658
Cals burned (workout) 700
Net Cals 958
Activities: The gym closes early today... and I wasn't able to make it. So, I will have to do 2 workout tapes at home. The first one is an old skool Billy Blanks Basic Tae Bo-27 minutes will burn about 300 cals. The second one is a Cindy Crawford The Next Challenge Workout-which will burn about 400 cals. That will be 700 cals burned-what I burn at the gym. I will try my best at it, and will do it correctly, and do it all. I hate workout vids, but I gotta workout... so this will by my workout today and tomorrow.
Thursday, December 24, 2009
Wednesday, December 23, 2009
The plan for today
Breakfast: Emerald 100 calorie pack almonds, 3/4 cup Quaker O's cereal, 1 mini pack raisians, Activia Light Vanilla yogurt 325
Lunch: Smart One's Swedish Meatball entree, 3 cups salad, 2 tablespoons fat free Italian dressing 320
Snack: Knudsen Cottage Cheese doubles-Low Fat strawberry, 1/2 whole wheat english muffin 205
Dinner: 1 packet Chana Masala, 1 cup brown rice, 3 cups salad with 2 tablespoons fat free Italian dressing 577 calories
Dessert: 1 sugar free fudge pop 40 calories
Extras: 3 servings gum 15 calories
Vitmains: 4 green tea fat burners, 1 regular vitamin, 4 calcium pills
Total Calories planned out: 1482
Workout: 1 hour incline treadmill-3.3 mph @ 3.0-18.5 incline; 200 crunches on ab machine, 80 crunches on crunch machine, 100 leg presses, 40 reps for arms on 3 other machines
Extra thought: My current BMR with my excercise routine (IF I do it 7 days a week) is 3,299 calories a day. If I eat 1,500 calories a day, and workout with the same routine 7 days a week, I could lose 10-14 lbs this month. I gotta work my ass off yo! I want to be 232 pounds by the end of January. That is my New Years Resolution--to lose 14 pounds of body fat in one month! I really have to push it!
That's it.
I will follow this plan and do well. Later
PS: My weight update
Lunch: Smart One's Swedish Meatball entree, 3 cups salad, 2 tablespoons fat free Italian dressing 320
Snack: Knudsen Cottage Cheese doubles-Low Fat strawberry, 1/2 whole wheat english muffin 205
Dinner: 1 packet Chana Masala, 1 cup brown rice, 3 cups salad with 2 tablespoons fat free Italian dressing 577 calories
Dessert: 1 sugar free fudge pop 40 calories
Extras: 3 servings gum 15 calories
Vitmains: 4 green tea fat burners, 1 regular vitamin, 4 calcium pills
Total Calories planned out: 1482
Workout: 1 hour incline treadmill-3.3 mph @ 3.0-18.5 incline; 200 crunches on ab machine, 80 crunches on crunch machine, 100 leg presses, 40 reps for arms on 3 other machines
Extra thought: My current BMR with my excercise routine (IF I do it 7 days a week) is 3,299 calories a day. If I eat 1,500 calories a day, and workout with the same routine 7 days a week, I could lose 10-14 lbs this month. I gotta work my ass off yo! I want to be 232 pounds by the end of January. That is my New Years Resolution--to lose 14 pounds of body fat in one month! I really have to push it!
That's it.
I will follow this plan and do well. Later
PS: My weight update
Wednesday, December 16, 2009
Wednesday is gonna be okay hey hey
Breakfast: Jimmy Dean D'Light Turkey Sausage Croissant with ketchup, Activia Light Vanilla yogurt, 3 tablespoons mixed nuts 550 cals
Snack: Swiss Miss Sugar Free Diet Hot chocolate, mixed with 12 ounces hot water, and 2 teaspoons instant mexican coffee, and 2 sugar free sweetener packets 25 calories
Lunch: Smart One's Lasagna Florentine, 3 cups lettuce salad with 2 tablespoons fat free Italian Dressing 350 calories
Snack: 1 100 calorie pack of 94% fat free popcorn, 1 2% reduced fat cheddar cheese slice (pre packaged) 180
Dinner: Marie Callender's Turkey with Stuffing/Mashed Potato/Green beans meal, 3 cups lettuce salad with 2 tablespoons fat free Italian Dressing 400 calories
Snack: Hostess 100 calorie pack chocolate cupcakes 100 calories
Extras: 2 peices gum 5 calories
Total Calories: 1,600 even
Workout: Jorge Cruise 10 min abs, 10 minute Pilates, 1 hour on treadmill at gym-incline 3.0-18.5 @ 3.2 mph, 200 sets on ab machine, 40 reps on crunch machine, 40 reps of sit ups on medicine ball, 100 reps on leg machine, 40 reps on arm machines-biceps and triceps
Before Bed: Multi Vitamin, 3 calcium Pills
Others: 2 servings green tea fat burning pills, diet coke, green tea, water, Sugar and Calorie Free fitness water
Snack: Swiss Miss Sugar Free Diet Hot chocolate, mixed with 12 ounces hot water, and 2 teaspoons instant mexican coffee, and 2 sugar free sweetener packets 25 calories
Lunch: Smart One's Lasagna Florentine, 3 cups lettuce salad with 2 tablespoons fat free Italian Dressing 350 calories
Snack: 1 100 calorie pack of 94% fat free popcorn, 1 2% reduced fat cheddar cheese slice (pre packaged) 180
Dinner: Marie Callender's Turkey with Stuffing/Mashed Potato/Green beans meal, 3 cups lettuce salad with 2 tablespoons fat free Italian Dressing 400 calories
Snack: Hostess 100 calorie pack chocolate cupcakes 100 calories
Extras: 2 peices gum 5 calories
Total Calories: 1,600 even
Workout: Jorge Cruise 10 min abs, 10 minute Pilates, 1 hour on treadmill at gym-incline 3.0-18.5 @ 3.2 mph, 200 sets on ab machine, 40 reps on crunch machine, 40 reps of sit ups on medicine ball, 100 reps on leg machine, 40 reps on arm machines-biceps and triceps
Before Bed: Multi Vitamin, 3 calcium Pills
Others: 2 servings green tea fat burning pills, diet coke, green tea, water, Sugar and Calorie Free fitness water
Monday, December 14, 2009
Monday, Monday... ba da da da daaaaaaaaaaa
Today is about learning to love taking care of my body-not doing it because I feel I am "not good enough". I am morbidly overweight... I am 251 pounds.
However, I was 296 lbs a short time ago. I weigh myself every day-up to four times while I am working out for my 2 hours at the gym.
I will not allow myself to step onto that scale until it is Friday. Only then will I check my weight loss progress.
I will also avoid any distractions at the gym (ie that guy that always flirts with me and makes me forget about working out) and use the time there to WORK OUT, and focus on nothing else. I am there to make my body stronger-not to flirt.
Lastly... I will try harder to stick to my diet and not add too many extras-such as gum. I will keep my calories to a minimum.
Here is my diet plan for today:
Breakfast: 1/3 cup dry pancake mix, 1 small packet raisains, Activia light vanilla yogurt, 1 tablespoon walnuts, 2 teaspoons soluble fiber powder added to pancake mix.
Total: 400 calories
Snack: Swiss Miss Sugar Free Diet Hot Chocolate Mix, 2 teaspoons instant Mexican coffee-unflavored and sugar free
25 calories
Extra: 2 peices sugar free gum
5 calories
Lunch: 1/2 of a packet Paneer Tikka Masala, 1 small whole wheat pita, 3 cups salad, 2 tablespoons fat free Italian dressing
340 calories
Slipped and had 3 chocolates-170 cals
Snack: 1 100 calorie mini popcorn bag, 1 wedge individually packaged reduced fat cheddar cheese
190 calories
Dinner: 1 4 oz chicken breast cutlet, 1 medium potato-mashed with water and fat free butter spray, 1/2 package turkey gravy mix to add to chicken and potato (only 40 cals!), 10 baby carrots, 3 cups salad with 2 tablespoons fat free Italian dressing 400 cals
Snack: 100 calorie snack pack of chocolate cupcakes
Total calories: 1630 cals--still okay. Will do extra 15 min of walking to burn off.
Workout: 1 hour incline treadmill-3.3, from 3.5-18.5 incline
Weights-abs, arms, legs, thighs
Jorge Cruise 8 min abs-level one
However, I was 296 lbs a short time ago. I weigh myself every day-up to four times while I am working out for my 2 hours at the gym.
I will not allow myself to step onto that scale until it is Friday. Only then will I check my weight loss progress.
I will also avoid any distractions at the gym (ie that guy that always flirts with me and makes me forget about working out) and use the time there to WORK OUT, and focus on nothing else. I am there to make my body stronger-not to flirt.
Lastly... I will try harder to stick to my diet and not add too many extras-such as gum. I will keep my calories to a minimum.
Here is my diet plan for today:
Breakfast: 1/3 cup dry pancake mix, 1 small packet raisains, Activia light vanilla yogurt, 1 tablespoon walnuts, 2 teaspoons soluble fiber powder added to pancake mix.
Total: 400 calories
Snack: Swiss Miss Sugar Free Diet Hot Chocolate Mix, 2 teaspoons instant Mexican coffee-unflavored and sugar free
25 calories
Extra: 2 peices sugar free gum
5 calories
Lunch: 1/2 of a packet Paneer Tikka Masala, 1 small whole wheat pita, 3 cups salad, 2 tablespoons fat free Italian dressing
340 calories
Slipped and had 3 chocolates-170 cals
Snack: 1 100 calorie mini popcorn bag, 1 wedge individually packaged reduced fat cheddar cheese
190 calories
Dinner: 1 4 oz chicken breast cutlet, 1 medium potato-mashed with water and fat free butter spray, 1/2 package turkey gravy mix to add to chicken and potato (only 40 cals!), 10 baby carrots, 3 cups salad with 2 tablespoons fat free Italian dressing 400 cals
Snack: 100 calorie snack pack of chocolate cupcakes
Total calories: 1630 cals--still okay. Will do extra 15 min of walking to burn off.
Workout: 1 hour incline treadmill-3.3, from 3.5-18.5 incline
Weights-abs, arms, legs, thighs
Jorge Cruise 8 min abs-level one
Wednesday, December 9, 2009
Wednesday-Posting after a long time
The good news: I have stuck with my diet and am down to 255. The bad news: I have not posted in a long time, and feel bored with my diet. But I am back to boost my excitement levels of sticking to it. Blogging helps.
Breakfast: 1 Whole wheat tortilla, 2 tablespoons fat free cream cheese, 1/2 medium banana, 4 tablespoons mixed nuts 420 cals
Snack: 1/2 banana blended with 1 serving vanilla protein powder 190 calories
Lunch: 1 small whole wheat pita, 1 1/2 cups raw cubed eggplant-I will boil this and add spices to spread on the pita. 1/2 cup chickpeas, 1/2 large cucumber sliced, 3 cups salad with fat free Italian dressing 307 calories
Snack: Yoplait Light Yogurt-Vanilla with honey, apple, 1 slice reduced calorie bread toasted, 1/2 tbspn peanut butter 265 calories
Dinner: Smart One's Frozen lasagna, 3 cups salad with 2 tablespoons fat free Italian dressing 350
Total Calories: 1,532
Workout: Jorge Cruise 8 min abs, 1 hour walk on incline treadmill at gym-at 3.4, incline 4-19.5; light weights on machines at gym
Vitamins: Multi Vitamin, Calcium pills, and 4 green tea fat burners. Plus I will have green tea and diet soda. I will limit my diet soda and keep it under a certain amount.
PS: NEW GOAL! I weigh myself every day, at least 3-6 times. I will stop this. It's stupid. Instead I will limit myself to weighing myself once a week. Next Friday I will weigh myself, and every Friday after that will be my weigh in day.
Breakfast: 1 Whole wheat tortilla, 2 tablespoons fat free cream cheese, 1/2 medium banana, 4 tablespoons mixed nuts 420 cals
Snack: 1/2 banana blended with 1 serving vanilla protein powder 190 calories
Lunch: 1 small whole wheat pita, 1 1/2 cups raw cubed eggplant-I will boil this and add spices to spread on the pita. 1/2 cup chickpeas, 1/2 large cucumber sliced, 3 cups salad with fat free Italian dressing 307 calories
Snack: Yoplait Light Yogurt-Vanilla with honey, apple, 1 slice reduced calorie bread toasted, 1/2 tbspn peanut butter 265 calories
Dinner: Smart One's Frozen lasagna, 3 cups salad with 2 tablespoons fat free Italian dressing 350
Total Calories: 1,532
Workout: Jorge Cruise 8 min abs, 1 hour walk on incline treadmill at gym-at 3.4, incline 4-19.5; light weights on machines at gym
Vitamins: Multi Vitamin, Calcium pills, and 4 green tea fat burners. Plus I will have green tea and diet soda. I will limit my diet soda and keep it under a certain amount.
PS: NEW GOAL! I weigh myself every day, at least 3-6 times. I will stop this. It's stupid. Instead I will limit myself to weighing myself once a week. Next Friday I will weigh myself, and every Friday after that will be my weigh in day.
Tuesday, November 24, 2009
Tuesday Plan
Breakfast: 1 slice wonder bread with 1 tablespoon peanut butter, 1/2 cup lowfat cottage cheese, 2 pineapple rings, tea 304 calories
Lunch: Chicken sausage sauteed with 3 cups raw spinach, 1 tspn garlic, 1/4 medium onion, lemon pepper, salt, pepper tossed in udon noodles 410 cals
Snack: yogurt, 1 tablespoon walnuts, apple 235 cals
Dinner: 1/2 package Aloo mattar, 1 serving leftover chickpeas with spinach, 1 cucumber with 1 cup cherry tomatoes-tossed with 2 tablespoons fat free Italian dressing. 445 calories
Total Calories: 1,394
Lunch: Chicken sausage sauteed with 3 cups raw spinach, 1 tspn garlic, 1/4 medium onion, lemon pepper, salt, pepper tossed in udon noodles 410 cals
Snack: yogurt, 1 tablespoon walnuts, apple 235 cals
Dinner: 1/2 package Aloo mattar, 1 serving leftover chickpeas with spinach, 1 cucumber with 1 cup cherry tomatoes-tossed with 2 tablespoons fat free Italian dressing. 445 calories
Total Calories: 1,394
Monday, November 23, 2009
Monday Plan
Breakfast: 1 chicken sausage, 1/2 cup egg subsitute, 1/2 cup mushrooms, 2 slices diet toast, 1/2 cup sugar free applesauce 340 calories
Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories
Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,
Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories
Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals
Total calories: 1501
Chickpeas with Baby Spinach recipe:
Serves 4
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon cumin seeds, lightly toasted and ground
Salt, preferably kosher salt, and freshly ground pepper to taste
1 tablespoon tomato paste
1 (15-oz.) can chickpeas, drained and rinsed
1 cup chicken or vegetable stock, or water
Cayenne to taste
1 6-oz. bag baby spinach
1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.
Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine
Lunch: Lean Gourmet, Chicken Alfredo Florentine, 3 cups salad with 2 tablespoons fat free Italian dressing, 1 large pear 421 calories
Snack: Medium apple, Yoplait light Fat Free cherry yogurt, 1 tablespoon walnuts, tea (plain) 259 calories,
Dinner: Chickpeas With Baby Spinach, 1/4 cup raw quinoa steamed in water, 3 cups steamed veggies 421 calories
Dessert: Jello pudding fat free sugar free chocolate pudding cup 60 cals
Total calories: 1501
Chickpeas with Baby Spinach recipe:
Serves 4
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon cumin seeds, lightly toasted and ground
Salt, preferably kosher salt, and freshly ground pepper to taste
1 tablespoon tomato paste
1 (15-oz.) can chickpeas, drained and rinsed
1 cup chicken or vegetable stock, or water
Cayenne to taste
1 6-oz. bag baby spinach
1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust salt and cayenne, and serve.
Workout: Gym-1 hour walk on incline treadmill from 3.5-18.5 incline at 3.0 mph; 80 crunches on medicine ball, 40 reps on all weight machines, 40 reps on ab machine and crunch machine
Subscribe to:
Posts (Atom)