C1W1D5
CW 134
GW 127

meals:
kashi golean crunch with protein milk, fiber one
orange, string cheese, yogurt
cajun chicken with broccoli
gingerbread cookie
walnut salad
cajun chicken with broccoli
2 fudgesicles

nutrition: cal/%C/%P/%F 1448 46/27/27

exercise:
yoga DVD

musings: still too much fat - the walnut salad I made is a little fatty with the walnuts and the dressing - but it's all good for you fat, so I'm not gonna sweat it too much.

C1W1D4
CW 135
GW 127

measurements:
waist: 29
thighs: 22
arms: 11
hips: 39

meals:
chocolate protein oatmeal
yogurt + string cheese
turkey taco salad
apple
dinner out - cheat meal - 2 glasses red wine, mashed potatos, carrots, flank steak, chocolate mousse

cal/%C/%P/%F: 1838 36/21/35 (steak and mousse!)


exercise:
gym cardio and abs
30 min interval elliptical
15 min treadmill walking at 4% incline
3X30 ball crunches arms extended
3X15/15 ball side crunches
3X5 ball pikes
cal: 350

day's musings:
Hard work makes me feel better. My muscles feel good, too. I seldom go out to eat - maybe once a month? Last time was about a month ago, almost exactly, with the neighbors. So when I do, I don't like to just pick all the healthy stuff. It will be a cheat meal.

Will just have to keep tonight's intake in mind at the Superbowl party on Sunday - so no mindless munching then. (!!)

C1W1D3
CW 135
GW 127 April 15 2005

meals:
chocolate protein oatmeal
asian rice with shrimp, cabbage, and broccoli
apple + string cheese
PWO raspberry protein shake
turkey taco salad
no sugar added fudgesicle
ff columbo yogurt

cal/%c/%p/%f
1490 43/32/24

exercise: strength w trainer
demonstrations of 3 days worth of exercises - one set each, not sure if I can remember them all, but...
run 1 mile treadmill warm up
rotary chest press machine drop set
incline chest flys
cable triceps overhead drop set
ball triceps extensions
ball lateral to front raises
"crossover" cable biceps curls
cable biceps "21"s
ball cable lat pulldowns drop set
assisted pull ups
ball and bosu pad squats
bosu ball lunges
leg raises (36 each leg! ack)
ball crunches with arms extended
side ball crunches
ball pikes - feet to hands and back again


areas to improve/thoughts:
whew, I'm worn out. + I had to add extra food to my plans just to come up with 1500 calories (the raspberry protein shake is very filling, and I'm stuffed right now).

I'm sure I'll be hungry for the turkey taco salad tonight, though.

oh, and calculated my BMR + activity level again - looks like to maintain at my activity level, I need 2073 calories a day. So at 1500 calories, I ought to be losing about a pound a week. (which matches dietpower's assumption of 1250+250 per day of exercise, to lose about 10 pounds in 11 weeks). Good to see we're all on the same page here.

C1W1D2
SW 137
CW 135
GW 127 by 4/15/05

Meals:
protein oatmeal + Fiber One
columbo ff yogurt + string cheese + orange
asian rice and shrimp with broccoli and cabbage
walnut salad
cajun chicken rice and broccoli
no sugar added fudgesicleX2, string cheese

exercise:
yoga - journey into power vol 2 100 cal

Nutrition: cal/%C/%P/%F
1532 44/30/26

areas to improve:
actually my ratios were good today - felt a little weak during the yoga, though, but it's a tough dvd for me... I'm starting to lose, and tomorrow is my first session with the trainer! Yee hah.

Recipies for today -

protein oatmeal
1/2 scoop trader joe chocolate protein powder
1/2 cup skim milk
1/2 cup quaker oats
1/4 cup ff half and half
1/4 cup fiber one
Throw in bowl, stir well and microwave for 2.5 minutes. It's 315 calories and 56 grams of carbs (20 grams protein, but I need to get a better protein powder too for more bang and less sugar), but it keeps you going all morning. And the carbs are almost all beautiful healthy fiberous carbs.

C1W1D1
12 week challenge - cutting

Goals: lose 5% body fat, lose 10 pounds of fat
Fit comfortably into 4/6 clothing
eat 50/30/20

CW 137
GW 127

Meals:
cajun rice sides with chicken and broccoli
trader joes rasp nonfat yougurt and string cheese
asian rice sides with shrimp
doritos (boo)
walnut salad

Exercise:
30 min DDR2Max, all heavy, 300
30 min yoga (baptiste journey into power vol 1), 80

Nutrition breakdown Cal/%C/%P/%F
1557/42/23/35

how to improve:
just say no to doritos
a lot of the fat was walnuts - healthy omega 3!

took before pictures - need to do measurements also.