8:00 awake
8:15 Fruit-1/2 banana
8:40 Protein-4 EW +1 yolk scambled
Carb-1 thin slice 100% wheat toast+1 tsp lite I CantBelieveIts Butter
9:10 Workout-Cardio (Elliptical HIIT 30 minutes)
HR-117/Cal-261/Dist-2.4m
10:00 Protein-1 c Lowfat Organic Yogurt
Carb-3/4 c Yoshi Go Lean Cereal
12:45 Fruit-1 c blueberries
1:15 Protein-1 c Lowfat Organic Cottage Cheese
Carb-3/4 c Oatmeal
4:00 Veges-green bell pepper/cucumbers
Salad-Fresh greens + apple cider vinegar
Protein- 4 oz chicken breast cooked w/Extra Virgin Olive Oil
7:00 Veges-steamed broccolli
Salad-Fresh greens + apple cider vinegar
Protein-4 oz chicken breast cooked w/Extra Virgin Olive Oil
I did read first post and am trying to apply it. I would appreciate comments to improve diet plan. I am a 50 yr female,weigh 180lbs and 5'6" tall. 38% BF. Pear shaped with a fat . I did a bootcamp last month and lost 5lbs and 16" overall. If told what to do, I will follow it exactly for results. Working out on own past two weeks. Have home elliptical, few dumbells 3/5/8/10/15,bodylastic bands. I will post workout under that category for help. ultimate goal would be to have flat stomach, but will be happy fitting into sz 10 jeans. Thanks.
I am new here.... eating plan for 8/21/08
Moderators: Boss Man, cassiegose
Re: I am new here.... eating plan for 8/21/08
CJ2033 wrote:8:00 awake
8:15 Fruit-1/2 banana
8:40 Protein-4 EW +1 yolk scambled
Carb-1 thin slice 100% wheat toast+1 tsp lite I CantBelieveIts Butter
(Good choices, good spacing of the Fruit)
10:00 Protein-1 c Lowfat Organic Yogurt
Carb-3/4 c Yoshi Go Lean Cereal (I'd aim for about 20g Protein at leats here, so I think that meal is okay, if the Protein is good enough)
12:45 Fruit-1 c blueberries
1:15 Protein-1 c Lowfat Organic Cottage Cheese
Carb-3/4 c Oatmeal (Cottage Cheese has quite abit of Carb anyway, so I'd skip the Oatmeal. Good Fruit spacing again.)
4:00 Veges-green bell pepper/cucumbers
Salad-Fresh greens + apple cider vinegar
Protein- 4 oz chicken breast cooked w/Extra Virgin Olive Oil (Good meal)
7:00 Veges-steamed broccolli
Salad-Fresh greens + apple cider vinegar
Protein-4 oz chicken breast cooked w/Extra Virgin Olive Oil (Good meal, but of course you can aim for variety like Turkey, Fish etc etc, rather than having the same thing twice on the spin, or cut the Protein and Carbs a bit and add things in like Beans, Peas, Lentils, Rice if you like, which have pretty good anounts of both.)
CJ's Daily Diet & Workout Journal & Goals
Thank you for any comments...I want to learn to how to do this and do it!
I want to do this so bad and so I have stated goals below and want to be held accountable. I really have no one helping me, so I will use this journal as way of staying on track and proving to myself I can do this. I am so tired of trying and not getting anywhere. Honestly, I feel like a slug the weight and way I am now. Its depressing, but I will not be discouraged!I will not let being hypothyroid be an excuse, but use it as a factor for more motivation.
I will do Elliptical 6 days a week for 30 min. and have to come up with a workout plan using dumbbells/ball/bodyelastic bands. I am going to work on that this weekend.
Sat. 8/22/08 Eating Plan
9:50 Awake (overslept! 11 hours)
10:00 Fruit-10 Fresh Strawberries
10:20 Protein-4 EW=1 yolk vege(1/4bell pepper/2scallions/2mushroom2)
Carb-1 thin slice 100% double fiber wheat toast with
1 tsp Lite I Cant Believe Its Not Butter (ICBINB)
1 c Organic Green Tea
11:00 Workout Cardio-Elliptical HIIT(HR-125/T-30min/D-2.7mi/Cal-289)
12:00 Protein-1 c Organic Yogurt(9gr carb)
Carb- 1 c Yoshi Go Lean Cereal(9gr carb)
2:30 Fruit-1/2 Granny Apple
3:00 Protein-1/2 can tuna w 1 tsp lite mayo/1 stick celery
Carb-1 thin slice 100% double fiber wheat bread
5:30 Protein-4 oz Grilled Steak
Salad-Organic baby greens
Vege-roasted green beans w/Mrs Dash+1tsp ExtraVirginOlive Oil
8:00 Protein-3EW HardBoiled
Salad-small amount of greens
Vege-1/4 green & red bell pepper w/plain Red Wine Vinegar
10-11 Bedtime
Workout Days
Cardio-AM-M/T/W/TH/F/S
Res-PM T/TH/S
Here are Short term Goal for each 4 wks
7/21/08-185lbs
8/21/08-180lbs fit in black Lg workout shorts
9/21/08-175lbs fit in med work scrub pants
10/21/08-170 lbs fit in tropical workout shorts
11/21/08-165 lbs fit into jeans from 2 yrs ago
12/21/08-maintain thru holidays
Later,
CJ
I want to do this so bad and so I have stated goals below and want to be held accountable. I really have no one helping me, so I will use this journal as way of staying on track and proving to myself I can do this. I am so tired of trying and not getting anywhere. Honestly, I feel like a slug the weight and way I am now. Its depressing, but I will not be discouraged!I will not let being hypothyroid be an excuse, but use it as a factor for more motivation.
I will do Elliptical 6 days a week for 30 min. and have to come up with a workout plan using dumbbells/ball/bodyelastic bands. I am going to work on that this weekend.
Sat. 8/22/08 Eating Plan
9:50 Awake (overslept! 11 hours)
10:00 Fruit-10 Fresh Strawberries
10:20 Protein-4 EW=1 yolk vege(1/4bell pepper/2scallions/2mushroom2)
Carb-1 thin slice 100% double fiber wheat toast with
1 tsp Lite I Cant Believe Its Not Butter (ICBINB)
1 c Organic Green Tea
11:00 Workout Cardio-Elliptical HIIT(HR-125/T-30min/D-2.7mi/Cal-289)
12:00 Protein-1 c Organic Yogurt(9gr carb)
Carb- 1 c Yoshi Go Lean Cereal(9gr carb)
2:30 Fruit-1/2 Granny Apple
3:00 Protein-1/2 can tuna w 1 tsp lite mayo/1 stick celery
Carb-1 thin slice 100% double fiber wheat bread
5:30 Protein-4 oz Grilled Steak
Salad-Organic baby greens
Vege-roasted green beans w/Mrs Dash+1tsp ExtraVirginOlive Oil
8:00 Protein-3EW HardBoiled
Salad-small amount of greens
Vege-1/4 green & red bell pepper w/plain Red Wine Vinegar
10-11 Bedtime
Workout Days
Cardio-AM-M/T/W/TH/F/S
Res-PM T/TH/S
Here are Short term Goal for each 4 wks
7/21/08-185lbs
8/21/08-180lbs fit in black Lg workout shorts
9/21/08-175lbs fit in med work scrub pants
10/21/08-170 lbs fit in tropical workout shorts
11/21/08-165 lbs fit into jeans from 2 yrs ago
12/21/08-maintain thru holidays
Later,
CJ
- i don't think you need to wait that long btw fruit and food, i have them straight after each other when i have fruit
- how do you know how many cal's you're expending each session? no the machines don;t work so don;t take it into consdideration if you're trying to match cal's in vs cals out
- cearal OR yoghurt after cardio, not both
- solid protein and veg/salad for all other meals, no fruit
- are your wts heavy enough for you? if not get more
- you need to be doing sporints on that machine...even better do a variety of cardio options (elliptical, skipping, bodyweight circuits, sprints outside) as 1 mode won;t do much from adaptation
- i class yoghurt as a carb, more sugar than protein in it
- i wouldn;lt put dates on goals...what if you don't make the first one??? focus on 1 then move to the next
- how do you know how many cal's you're expending each session? no the machines don;t work so don;t take it into consdideration if you're trying to match cal's in vs cals out
- cearal OR yoghurt after cardio, not both
- solid protein and veg/salad for all other meals, no fruit
- are your wts heavy enough for you? if not get more
- you need to be doing sporints on that machine...even better do a variety of cardio options (elliptical, skipping, bodyweight circuits, sprints outside) as 1 mode won;t do much from adaptation
- i class yoghurt as a carb, more sugar than protein in it
- i wouldn;lt put dates on goals...what if you don't make the first one??? focus on 1 then move to the next
8/24/08 Monday Eating Plan
First of all, Thanks for the help and suggestions!I surely appreciate and will try to implement them.
7:30 Awake
Morning Training Day Plan
7:45 Meal 1 –Fruit First- 2 small plums
Protein-4 EW+1 yolk
Carb-1/2 100% wheat bagel w/1tsp Extra Virgin Olive Oil
9:00-Workout (see workout journal entry)
10:30 Meal 2
Fruit-OOPS I forgot blueberries
Protein-1/2 c Lowfat Organic Cottage Cheese
Carb-1 c Kashi Go Lean Cereal
12:30 Meal 3
Vege-Steamed Broccoli
Salad-Organic Baby Greens w/Red wine vinegar
Protein-Tilipia Fish broiled w 1 tsp Extra Virgin Olive Oil
3:00 Meal 4
Vege-Green Peppers
Salad-greens w/red wine vinegar
Protein-HB Eggwhites x4 +1 yolk
6:00 Meal 5
Vege-tomato/green onion/cucumbers
salad-greens
protein-chicken w/1 tsp Extra Virgin Olive Oil
7:30 Awake
Morning Training Day Plan
7:45 Meal 1 –Fruit First- 2 small plums
Protein-4 EW+1 yolk
Carb-1/2 100% wheat bagel w/1tsp Extra Virgin Olive Oil
9:00-Workout (see workout journal entry)
10:30 Meal 2
Fruit-OOPS I forgot blueberries
Protein-1/2 c Lowfat Organic Cottage Cheese
Carb-1 c Kashi Go Lean Cereal
12:30 Meal 3
Vege-Steamed Broccoli
Salad-Organic Baby Greens w/Red wine vinegar
Protein-Tilipia Fish broiled w 1 tsp Extra Virgin Olive Oil
3:00 Meal 4
Vege-Green Peppers
Salad-greens w/red wine vinegar
Protein-HB Eggwhites x4 +1 yolk
6:00 Meal 5
Vege-tomato/green onion/cucumbers
salad-greens
protein-chicken w/1 tsp Extra Virgin Olive Oil
Wed 8/27
I weigh every other Tuesday. I weighed 175# yesterday. So I have lost another 5# for a total of 10# in 8 weeks. Of course I could not measure BF like they did at Bootcamp, but I did measurements and lost 2 more inches in waist and butt and 1 in each thigh. None in tho. Like I said I am determined. I have been staying on plan 100%. Thanks for your help and giving me direction and something solid to follow. This is the most food I have every eaten on a daily basis in entire life. I feel energized!
Awake 8:00
8:30 Meal 1
Fruit-1 c Blueberries (eaten first)
Protein-4 EW & 1 yolk scambled w/1tsp Extra Light Virgin Olive Oil
Carb-1/2 Wheat Bagel
11:00 Meal 2
Fruit-1/2 Granny Smith Apple
Protein-1/2 c Organic Cottage Cheese
Carb-1 c Yoshi Go Lean Cereal
1:30 Meal 3
Protein-Grilled Turkey
Vege-Cucumber
Salad-Baby Greens
2:30ish Workout-see journal
4:30 Meal 4
Protein-3 oz chicken
Vege-1/4 pepper
Carb-1/2 c brown rice
Salad-greens
7:00 Meal 5
Protein-HB EW&1 yolk
Vege-cucumber/green onions/mushrooms/cherry tomato
Salad-greens
10:00 Bedtime
Later,
CJ
Awake 8:00
8:30 Meal 1
Fruit-1 c Blueberries (eaten first)
Protein-4 EW & 1 yolk scambled w/1tsp Extra Light Virgin Olive Oil
Carb-1/2 Wheat Bagel
11:00 Meal 2
Fruit-1/2 Granny Smith Apple
Protein-1/2 c Organic Cottage Cheese
Carb-1 c Yoshi Go Lean Cereal
1:30 Meal 3
Protein-Grilled Turkey
Vege-Cucumber
Salad-Baby Greens
2:30ish Workout-see journal
4:30 Meal 4
Protein-3 oz chicken
Vege-1/4 pepper
Carb-1/2 c brown rice
Salad-greens
7:00 Meal 5
Protein-HB EW&1 yolk
Vege-cucumber/green onions/mushrooms/cherry tomato
Salad-greens
10:00 Bedtime
Later,
CJ
Thurs 8/28 & Fri 8/29
Thurs 8/28
Evening Training Days
8:00 Awake
Meal 1-8:15
Fruit first-kiwi x 2
Carb-1/2 wheat bagel ( I see now that this is wrong to have)
Protein-EW x 4 1Egg yolk w/1 tsp Olive Oil
Meal 2-11:15
fruit-1/2 granny smith apple
solid protein-1/2 c LF cottage cheese
Meal 3-1:30
Protein-4 oz chicken breast w/1 tsp Olive Oil
Veg-cucumber
Salad-greens
Meal 4-4:30
Solid Protein-grilled chicken breast kabob
Veg-grilled mushrooms/peppers/onion
Salad-greens
Workout - at a friends house out of town(see journal) 6:30
Meal 5-9:30 (late due to being out of town )
Solid Protein-White Tuna w/1 tbsp Light Mayo
Veg-red peppers
Salad-greens
10:15 Bedtime
Friday 8/29
Morning Training Days
8:15 Awake
Meal 1-8:30
fruit first-1/2 banana
protein-4 EW&1 yolk w/Olive Oil
Workout 9:30 see journal
Meal 2-10:10
protein-1/2 c cottage cheese
carb-1 c Yashi Go Lean Cereal
Meal 3-1:30
Protein-2 oz chicken & 2 HB Eggwhites&1 yolk
Veg-pepper/cuke/tomato
Salad-greens
Meal 4-4:30
Protein-chicken
Veg -broccoli
Salad -greens
Meal 5-8:30
Protein-96/4 grilled beef
Veg tomato
Salad greens
10:00 Bedtime
I am doing good following the food plan. The only thing I want(crave) is a 1/2 wheat bagel or toast slice with first meal of the day. I just feel like its missing from eating until finally I get to have cereal after exercise. I understand now that fruit serving is carb at the meal, but its the grain carb I want at breakfast! That's correct, right?
Later,
CJ
Evening Training Days
8:00 Awake
Meal 1-8:15
Fruit first-kiwi x 2
Carb-1/2 wheat bagel ( I see now that this is wrong to have)
Protein-EW x 4 1Egg yolk w/1 tsp Olive Oil
Meal 2-11:15
fruit-1/2 granny smith apple
solid protein-1/2 c LF cottage cheese
Meal 3-1:30
Protein-4 oz chicken breast w/1 tsp Olive Oil
Veg-cucumber
Salad-greens
Meal 4-4:30
Solid Protein-grilled chicken breast kabob
Veg-grilled mushrooms/peppers/onion
Salad-greens
Workout - at a friends house out of town(see journal) 6:30
Meal 5-9:30 (late due to being out of town )
Solid Protein-White Tuna w/1 tbsp Light Mayo
Veg-red peppers
Salad-greens
10:15 Bedtime
Friday 8/29
Morning Training Days
8:15 Awake
Meal 1-8:30
fruit first-1/2 banana
protein-4 EW&1 yolk w/Olive Oil
Workout 9:30 see journal
Meal 2-10:10
protein-1/2 c cottage cheese
carb-1 c Yashi Go Lean Cereal
Meal 3-1:30
Protein-2 oz chicken & 2 HB Eggwhites&1 yolk
Veg-pepper/cuke/tomato
Salad-greens
Meal 4-4:30
Protein-chicken
Veg -broccoli
Salad -greens
Meal 5-8:30
Protein-96/4 grilled beef
Veg tomato
Salad greens
10:00 Bedtime
I am doing good following the food plan. The only thing I want(crave) is a 1/2 wheat bagel or toast slice with first meal of the day. I just feel like its missing from eating until finally I get to have cereal after exercise. I understand now that fruit serving is carb at the meal, but its the grain carb I want at breakfast! That's correct, right?
Later,
CJ