diet journal

[spokesnwheels]

Well I usually do add in another veggie but we ran out of them. Should I cut back more on the rice? I cut the regular serving in half as it is.

Time for a grocery run!

I'd be careful of the Beef and Rice, as you might be intaking more Protein than you need, owing to the Amino Acids in the Rice. I would possibly reduce one or the other a bit, and perhaps add some extra Carbs in to compliment those in the Spinach and Rice.

[Boss Man]

You can do that yes, but I would still cut back on the Beef too. You're gettign a lot of Protein of 4.5 Oz beef, and I dont' think you need that much.

So say you cut about 10g Protein from Beef, and around 5g Carb and 5g Protein from Rice, you can then add in 20g Carbs from the Veggie source, and maintain cals, or jsut perhaps add a little fat in if you don't want such a crank up in Carbs, so you could do that by having a small Nut portion after the food, (if you can tolerate Nuts and like them), or try mixing them in perhaps, though I would avoid using Oil sources, as they might make your food choice taste funny.

[spokesnwheels]

1/30/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 4 egg whites, 1/4 cup Steel cut oats, 1/4 cup blueberries

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 slivered almonds, herbal tea.

Lunch - 4 oz lean beef, 1 1/2 cup spinach, 1/4 cup brown rice

Got an early workout at the gym - Ful body workout

Post workout - Labrada Lean Body Shake + Myoplex Bar

Dinner - 4 oz lean beef (last of it), 1.5 cup spinach, 1/4 cup brown rice (last of the batch as well)

Desert - Jello Pudding

Drank over 96 oz water today

[spokesnwheels]

Well I ate healthy up until dinner on Saturday. We were on the go most of the day so I had to take snack food with me, to make sure that I was eating ok. Our once a month dinner out was that night.

Saturday Jan 31st
BR
16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda
1/2 cup Oatmeal w/ 1/4 cup blueberries (cinnamon, allspice, nutmeg)
4 eggwhites + one whole egg scrambled, with 1/4 cup shredded low-fat cheese

MM - 1/2 Grapefruit
1/4 slivered almonds
1 - protein shake
LaBrada Lean Body shake info
Total Calories 250
Calories From Fat 40
Total Fat 4.5 g 7%
Saturated Fat 1 g 6%
Trans Fat 0 g
Cholesterol 25 mg 9%
Sodium 350 mg 15%
Potassium 360 mg 10%
Total Carbohydrates 12 g 4%
Dietary Fiber 4 g 14%
Sugars 3 g
Protein 40 g 80%

MA - 8 celery sticks with 2 Tbsp Natural Peanut Butter

"The Splurge"
Dinner - (out to eat)
Chips and salsa ( probably 2 cups of chips - not sure)
Seafood soup with shrimp, clams, mussels, & octopus.
Fajitas Camarón – 7 spicey shrimp, with grilled onions, guacamole & 2 flour tortillas.
1/4 a slice of milk cake


Sunday - February 1

BR
16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda
1/2 cup Oatmeal w/ 1/4 cup blueberries (cinnamon, allspice, nutmeg)
4 eggwhites + one whole egg scrambled, with 1/4 cup bell pepper, and 1/4 cup shredded low-fat cheese

MM - 1/4 cup slivered almonds
1/2 grapefruit


The rest of the day - a disaster concocted with guacamole, fresh pico gallo, and chips. Also drank 3 Michelob Ultras.



Super Bowl Sunday it was, and today I feel like crap. Amazing how much better the body feels, when eating clean healthy foods!

[spokesnwheels]

2/2/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 4 egg whites, 1/4 cup Steel cut oats, 1/4 cup blueberries

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 1 oz cilantro, 1/2 cup spinach, 1/4 cup bell peppers, 7 baby brussel sprouts

MA - 2 Hardboiled eggwhites

Evening workout Full body workout

Post workout - 1 Isopure Strawberry Protein Shake with 1/2 cup blueberries/strawberries/raspberries/blackberries (mix)

Dinner - 4 oz chicken breast, 1 cup spinach, 1/4 cup bell pepper, 1 oz cilantro, 2 small slices or fresh jalapeno, 1 Tbsp of avacado, 7 baby brussel sprouts


Desert - 1 Tbsp Natural Peanut Butter, and then 1 Jello Pudding cup.(no sugar added)

Drank 96 oz water today

[spokesnwheels]

2/3/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 4 egg whites, 1/4 cup Steel cut oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 1 oz cilantro, 1/2 cup spinach, 1/4 cup bell peppers, 7 baby brussel sprouts

MA - 2 Hardboiled eggwhites, and 1 small Pure Protein bar

Evening workout - 45-50 min of intervals on Spinbike - via Spinervals "Tough Love" DVD

Post workout - 1 Myoplex chocolate Low carb Protein Shake with 1/2 cup blueberries/strawberries/raspberries/blackberries (mix)

Dinner - 1.5 cup romaine lettuce, 1 onion shallot, 5 baby carrots, 1/4 cup zuccini, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, one 4 oz chicken breast.


Desert - 1 Jello no sugar added pudding cup

Drank over 96 oz water

[spokesnwheels]

2/4/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 4 egg whites, 1/4 cup Steel cut oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 1 oz cilantro, 1 cup spinach, 7 baby brussel sprouts

MA - 2 Hardboiled eggwhites, and 1 small Pure Protein bar

Evening workout Full body workout

Post workout - 1 Myoplex Low carb Vanilla Protein Shake with 1/2 cup blueberries/strawberries/raspberries/blackberries (mix)

Dinner - 1.5 cup romaine lettuce, 1 onion shallot, 5 baby carrots, 1/4 cup zuccini, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, 2 servings of white tuna.


Desert - 1 Tbsp Natural Peanut Butter

Drank over 96 oz water

[spokesnwheels]

2/5/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 4 egg whites, 1/4 cup Steel cut oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 1 oz cilantro, 1 cup spinach, 7 baby brussel sprouts

MA - 2 Hardboiled eggwhites, and 1 small Pure Protein bar

Evening workout - 30 min easy recovery spin on bike

Dinner - 1.5 cup romaine lettuce, 1 onion shallot, 5 baby carrots, 1/4 cup zuccini, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, 2 servings of white tuna.


Desert - 1 Jello SF Pudding cup

Drank over 96 oz water

[Boss Man]

Light Tuna is pretty Mercury rich anyway, so realistically Tuna should be limited to 2x a week max, as it's better for Fish eaters to have something like Salmon.

Though worth the mention, and a good call .

[spokesnwheels]

2/6/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 4 egg whites, 1/4 cup Steel cut oats, 1/4 cup blueberries, 1 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit - forgot slivered almonds

Lunch - 4 oz chicken breast, 1 oz cilantro, 1 cup spinach, 7 baby brussel sprouts

MA - 2 Hardboiled eggwhites, and 1 small Pure Protein bar

Dinner - 1.5 cup romaine lettuce, 1 onion shallot, 5 baby carrots, 1/4 cup zuccini, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, 4 oz chicken breast.

2 Tbsp Nat PB

[spokesnwheels]

2/7/09

B - 4 egg whites, one whole egg - scrambled
16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, Quick oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - 1/2 grapefruit, 1/4 cup almonds, Myoplex Carb Control Bar

Lunch - 4 oz chicken breast, spinach

MD - 2 Tbsp Natural PB and 6 celery sticks

Dinner - 4 oz chicken breast, spinach, and baby brussel sprouts

Desert - 1/2 cup no sugar added ice cream, 1 serving of Myoplex Protein shake - mixed together

2/8/09

B - 4 egg whites, one whole egg - scrambled
16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, Quick oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - 1/2 grapefruit, 1/4 cup almonds

Lunch - 4 oz chicken breast, spinach, and baby brussel sprouts

MD - 2 Tbsp Natural PB, 14 baby carrots, one cheddar cheese stick (not processed)

Dinner - 4 oz chicken breast, spinach, and baby brussel sprouts

Desert - 1/2 cup no sugar added ice cream,

[spokesnwheels]

2/9/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 4 egg whites, 1/4 cup Steel cut oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 1 oz cilantro, 1 cup spinach, 7 baby brussel sprouts

MA - 2 Hardboiled eggwhites

MA#2 - 4 oz chicken breast, 1 cup spinach, 7 baby brussel sprouts

Evening workout - total body workout

Postworkout - 2 scoops Isopure Protein powder, 1/2 cup no sugar ice cream, 1 cup berry mix (blackbblueberries/strawberries/raspberries/blackberries)

Dinner - 4 large leave of romaine lettuce, 1 cup baby spinach, 1 green onion, 5 baby carrots, 1/4 cup zuccini, 1/2 green bell pepper, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 2 Tbsp FiPro Flaxseeds, 1 - 4 oz white fish filet

[spokesnwheels]

2/10/09

B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 2 egg whites, 2 whole eggs, 1/4 cup Steel cut oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 2 green olives ( cooked with the chicken), 1 cup spinach, 7 baby brussel sprouts

MA - 2 Hardboiled eggwhites

MA#2 -one small Pure Protein Bar

Evening workout - 30min HIIT on spin bike (1 minute on/ 1 minute off intervals)

Dinner - 4 large leave of romaine lettuce, 1 cup baby spinach, 1/2 green bell pepper, 5 green olives, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, 1 - 4 oz grilled chicken, 16 oz herbal tea (pomegranate flavored green tea, with 2 Splendas and tsp of lime)



Drank a hell of a lot of water - over 96 oz at least

[spokesnwheels]

2/11/09
B -16 oz Coffee, 1 Tbsp heavy cream, 2 Splenda, 2 egg whites, 2 whole eggs, 1/4 cup Steel cut oats, 1/4 cup blueberries, 2 Tbsp FiPro Flaxseeds

MM - Two hardboiled egg whites, 1/2 Grapefruit, 1/4 cup slivered almonds

Lunch - 4 oz chicken breast, 2 green olives ( cooked with the chicken), 1 cup spinach, 8 baby brussel sprouts

MA - 3 Hardboiled eggwhites

Evening workout - Total Body workout

Dinner - 4 large leave of romaine lettuce, 1 cup baby spinach, 1/2 green bell pepper, 5 green olives, 2 Tbsp low fat dressing, 1 Tbsp Olive Oil, 1 Tbsp FiPro Flaxseeds, 4 oz chicken breast

Water intake - 96 oz

[spokesnwheels]

Holy crap it shows I haven't posted diet in a week!

I thought that I had posted.