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Post by TaQuilla on Jan 1, 2007 21:01:23 GMT -5
scrambled eggs 2 slices homemade Multigrain toast, with 1 tsp butter, and 2 Tblsp 100% grape fruit spread multi-vitamin, b-complex vitamin, water
hot tea, water 1/2 tuna sandwich on wheat 2 oz. blackened chicken breast 1/2 milkshake (Silver Diner)
green tea Protein shake water
Workout: Chest
3 oz. extra lean sirloin steak (marinated and broiled) 1 cup brown rice 1/2 cup broccoli 1 homemade multi-grain dinner roll water
Nutrition Info Actual Target Calories 2,040 / 2250 Calories from Fat 490 / 390 - 740 Total Fat 57g / 45 - 85g Saturated Fat 20g <= 24g Cholesterol 515mg < 300mg Sodium 2,200mg < 2400mg Total Carbohydrate 262g / 252 - 364g Dietary Fiber 23g / >= 25g Sugars 90g * Protein 124g / 112 - 170g Vitamin A * * Vitamin C 90% / 100% Calcium 130% / 100% Iron 170%/ 100% Water 40oz/ >= 64 oz
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Post by TaQuilla on Jan 4, 2007 7:41:17 GMT -5
Tuesday
preworkout: Protein shake
Workout: back
Breakfast multi-vitamin, water Back to Nature Hi-Protein Crnch cereal 1/2 cup Milk: skim 1/2 cup Coffee, Sugar, Organic Half & half 2T
Lunch Rice: brown, 1/4 cup Chicken: breast with skin, baked, 2 oz Corn: canned, 1/4 cup
Cardio: basketball w/AJ 30 min.
Dinner Chicken: breast no skin, rstd, 2 oz Honey: 3 tsp (in tea for sore throat) Apples: medium, with peel, Rice: white, cooked, 1 cup
Snacks Popcorn: white, air-popped, 3.5 cup Coffee (1/4 cup sample at Trader Joe's) w/ 1/2 T half&half, 1 tsp organic sugar Honey: 1 tsp (in tea, sore throat) Peanuts: dry roasted, 1 oz.
Actual Target Calories 1,460 2250 Calories from Fat 300 390 - 740 Total Fat 35g 45 - 85g Saturated Fat 9g <= 24g Cholesterol 130mg < 300mg Sodium 440mg < 2400mg Total Carbohydrate 202g 252 - 364g Dietary Fiber 16g >= 25g Sugars 91g * Protein 98g 110 - 170g Vitamin A * * Vitamin C 120%/ 100% Calcium 80% / 100% Iron 150% / 100% Water 64oz / >= 64 oz
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Post by TaQuilla on Jan 4, 2007 7:53:30 GMT -5
yesterday
Preworkout: Half protein shake
Workout: Shoulders
Post workout: other half of protein shake, cup of rice (pretty gross in the morning, but I needed some quick carbs, and had some leftover that I ate immediately following workout, on my way out the door) multi-vitamin
Lunch Rice: brown, 1/2 cup Chicken: breast no skin, rstd, 2 oz Apple: medium, with peel
Dinner (Cheesecake Factory, hubby took me out on a date) tazo "Zen" green tea, hot, unsweetened 2 1/2 small slices of brown bread w/ 1 tsp butter Firecracker salmon rolls (2) Louisiana chicken pasta (so good!), I only ate about 2 oz of the chicken, w/ a 1/2 cup of pasta (Steve and I split it, and had enough leftovers for both of us for lunch today, we've gotten pretty good w/ portion control) Coffee w/ half and half and sugar And surprise, I didn't eat a cheesecake! ;D (the coffee was my dessert) Snacks Kashi TLC Original 7-grain crackers 15 crkrs Coffee, haf&hlf, Sugar
Actual Target Calories 1,970 2250 Calories from Fat 500 390 - 740 Total Fat 57g 45 - 85g Saturated Fat 23g <= 24g Cholesterol 275mg < 300mg Sodium 1,450mg < 2400mg Total Carbohydrate 249g 252 - 364g Dietary Fiber 17g >= 25g Sugars 88g * Protein 124g 110 - 170g Vitamin A * * Vitamin C 120% 100% Calcium 100% 100% Iron 160% 100% Water 64oz >= 64 oz
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Post by TaQuilla on Jan 4, 2007 7:57:07 GMT -5
Today:
tea w/ honey (this scratchy throat will not let up, but I'm trying not to take any meds) scrambled egg sandwich (2 eggs, homemade multi-grain bread, 2 tsp mayo) water, multi-vitamin, b-complex vitamin
preworkout: 1/2 protein shake
Workout: Arms
postworkout: 1/2 protein shake, banana, 1 c rice
2 oz Chicken breast, 1/3 c brown rice, small sweet potato water
Kashi TLC 7-grain crackers (15) apple
2-slices Homemade buffalo chicken pizza (whole wheat, low fat chz, hot sauce) homemade low fat ranch dressing water
1/4 cup dried cranberries
Actual /Target Calories 2,290 /2250 Calories from Fat 630 /390 - 740 Total Fat 73g /45 - 85g Saturated Fat 13g <= 24g Cholesterol 540mg < 300mg Sodium 1,490mg < 2400mg Total Carbohydrate 294g /252 - 364g Dietary Fiber 26g >= 25g Sugars 98g * Protein 128g /110 - 170g Vitamin A * * Vitamin C 120% / 100% Calcium 100% / 100% Iron 160% / 100% Water 64oz >= 64 oz
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Post by TaQuilla on Jan 6, 2007 1:17:11 GMT -5
Protein shake (w/yogurt) Workout: legs / Cardio 20 min dvdHomemade Cinnamon Roll 3 apple slices coffee, water multi-vit., b-comp. vit 1/4 cup peanuts apple water 2 oz. chicken breast 2/3 cup brown rice 1/2 cup broccoli 1/2 c omega-3 dried cranberries Protein shake (made w/ yogurt) Honey mustard beef and 1/2 c brown rice (2 oz. sliced thin, extra lean beef w/ homemade honey mustard sauce) water 2 trader joe's vanilla sandwich cookies water Omega-3 dried cranberries 1/4 cup water Actual Target Calories 2,650 2250 (I don't mind this because I've been way under maintenace cals all week, and all other macros are still w/in their appropriate range..well, except sugar too many cranberries : Calories from Fat 580 390 - 740 Total Fat 68g 45 - 85g Saturated Fat 21g <= 24g Cholesterol 195mg < 300mg Sodium 1,130mg < 2400mg Total Carbohydrate 393g 252 - 364g Dietary Fiber 25g >= 25g Sugars 270g * Protein 137g 110 - 170g Vitamin A * * Vitamin C 180% 100% Calcium 170% 100% Iron 170% 100% Water 64oz >= 64 oz
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Post by TaQuilla on Jan 6, 2007 12:19:51 GMT -5
1 1/2 small slices French Toast (made from homemade multi-grain bread) 2T 100% maple syrup 1 egg, scrambled coffee w/half and half, and sugar
cc pudding
Grilled cheese (homemade multigrain bread, light cheese) apple
3/4 cinnamon toast crunch cereal ;D 1/2 c skim milk
1-Taco Bell Chicken hard taco 9 organic tortilla chips, 2T cheese sauce
Actual Target Calories 1,600** 2250 Calories from Fat 500 390 - 740 Total Fat 58g 45 - 85g Saturated Fat 19g <= 24g Cholesterol 400mg < 300mg Sodium 2,790mg < 2400mg Total Carbohydrate 208g 252 - 364g Dietary Fiber 13g >= 25g Sugars 89g * Protein 61g 57 - 199g Vitamin A * * Vitamin C 100% 100% Calcium 130% 100% Iron 170% 100% Water 64oz >= 64 oz
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Post by TaQuilla on Jan 9, 2007 13:58:35 GMT -5
Sunday:
1c oat bran w/ tsp butter, sugar, 1/4 cup raisins multi-vitamin water
protein shake (made w/yogurt) apple water
1- Taco Bell chicken hard taco 9 organic tortilla chips 1/4 cup raisins
Phili cheesesteak (homemade whole wheat hoagie roll, 2oz. extra lean thin sliced beef, cheese) baked homemade fries
2 vanilla sandwich cookies
Actual Target Calories 1,570** 2250 Calories from Fat 380 390 - 740 Total Fat 44g 45 - 85g Saturated Fat 14g <= 24g Cholesterol 70mg < 300mg Sodium 1,540mg < 2400mg Total Carbohydrate 241g 252 - 364g Dietary Fiber 20g >= 25g Sugars 141g Protein 71g 57 - 199g Vitamin A Vitamin C 120% 100% Calcium 120% 100% Iron 160% 100% Water 56oz >= 64 oz
**I try to eat less on the weekends, when I'm inactive.**
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Post by TaQuilla on Jan 9, 2007 14:07:15 GMT -5
Monday: Homemade ww english muffin 1 tsp butter, 2T grape 100% fruit spread 3 apple slices multi-vit, b-complx vit water
Workout: Chest Post workout: Protein shake
Coffee w/ half&half, sugar 2oz bag trail mix
Cardio: played basketball w/AJ 1 hour
1 cup Back to Nature Hi-Protein Crunch cereal 1/2 cup skim milk apple
1-cup Black Bean chili (o2 recipe) w/yogurt (sour cream), 1T light cheddat chz 9 organic tortilla chips
3/4c Cinn. Tst. Crnch cereal 1/2c skim milk
Actual Target Calories 2,030 2100 Calories from Fat 440 390 - 740 Total Fat 51g 45 - 85g Saturated Fat 12g <= 24g Cholesterol 60mg < 300mg Sodium 1,600mg < 2400mg Total Carbohydrate 302g 252 - 364g Dietary Fiber 29g >= 25g Sugars 172g * Protein 103g 57 - 199g Vitamin A * * Vitamin C 220% 100% Calcium 170% 100% Iron 210% 100% Water 56oz >= 64 oz
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Post by TaQuilla on Jan 9, 2007 14:12:40 GMT -5
Today:
1 WW English Muffin tsp butter, tblspn 100% fruit spread coffee, cream & sugar multi, b-compl vit water
Protein shake (pre-wkt)
Workout: Legs & shoulders
Post workout: 1-cup o2 Black Bean Chili w/ tblspn plain yogut, and tblspn light cheese 9 organic tort. chips water
3/4c cereal skim milk
peanuts (1/4 cup) water
ww spaghetti w/ground turkey 1-slice homemade pumpernickel bread
2 vanilla cookies
Actual Target Calories 1,800 2250 Calories from Fat 470 390-740 Total Fat 55g 45 - 85g Saturated Fat 12g <= 24g Cholesterol 70mg < 300mg Sodium 1,740mg < 2400mg Total Carbohydrate 243g 252 - 364g Dietary Fiber 28g >= 25g Sugars 88g Protein 91g 110 - 170g Vitamin A * * Vitamin C 170% 100% Calcium 160% 100% Iron 190% 100% Water 64oz >= 64 oz
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Post by TaQuilla on Jan 10, 2007 16:06:23 GMT -5
preworkout: 1/2 protein shake (I put cc in it, and it was the most horrid thing I'd ever tasted, I forced half down before I almost puked, then I just gave up) Workout: BackBreakfast (post-workout) Homemade ww coffee cake coffee, half & half, rapadura mulit & b-complex vitamin water Snack: 2 oz. trail mix water Lunch: leftover ww spaghetti w/sauce (no meat) slice pumpernickel bread apple Dinner: white chicken chili slice pumpernickel bread Snack: 3/4 cup whole grain cereal skim milk Snack: protein shake (cin. roll )
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Post by TaQuilla on Jan 11, 2007 16:42:04 GMT -5
Breakfast: coffee cake coffee, 1/2 & 1/2, rapadura vitamins water
Preworkout: protein shake made w/yogurt(1/2)
Workout: Biceps, abs Cardio: 10 min.
Postworkout: 1/2 protein shake w/yogurt, cereal w/skim milk (for quick digest carbs and protein)
1 hour later Lunch: 1 cup white chicken chili water
more to come....
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Post by TaQuilla on Jan 17, 2007 8:16:39 GMT -5
OK, so even though my eating/working out has been really great lately, I haven't been logging it. So here goes today...
coffee, 2T half&half, 1T org sugar 4 mini ww orange cinnamon-nut muffins (homemade) water, multi-vit, b-complex
Protein shake w/yogurt (pre-workout) Cardio: Basketball w/AJ 25 minutes
Snack: 2 oz. trail mix water, green tea
Lunch: homemade Basil Chicken on ww spaghetti water
Snack: homemade White chicken chili (1/2 cup) water
Dinner: Homemade 7 layer taco dip Organic tortilla chips (15)
Snack: 3 vanilla cookies skim milk
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Post by TaQuilla on Jan 18, 2007 8:28:56 GMT -5
Breakfast: 4 mini ww orange muffins coffee 1/2&1/2, org sug water & vitamins (multi & b)
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Post by TaQuilla on Jan 25, 2007 15:52:26 GMT -5
WOOOHOOO! I'm here, if only for a limited time. So I'll try to catch everyone up on what's been going on w/me. This week I've worked: Mon: Full Body Circuit Tues: Cardio dvd (Kickbox) Wed: Legs Circuit Thurs: Arms (supersets) (I plan to do cardio later today as well) Tentative: Fri: Back and Cardio Sat: off Sun: off/ light activity Today I ate: Protein shake Homemade egg and cheese biscuit (on homemade ww biscuit, light pepper jack cheese, and scrambled egg) multi-vit, b-vit, water, coffee water 2T unsalted sunflower kernels apple Homemade hot pocket (ww crust, grouond turkey, rf cheese) 3 sour patch kids water And I plan to eat: Homemade pizza for dinner (ww crust, of course, light cheese, and probably veggies) homemade ranch water protein shake water maybe a snack of some sort w/dinner for a dessert (like my usual 2 vanilla cookies) and of course, water I'll check back in if I can and let you know what's going on. I am thinking of dropping my cals for a bit to loose this last bit of pouch in the stomach area, but I haven't decided yet, I may just up my cardio for a few weeks..... we'll see Take care, all!!!!
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Post by fit4him on Jan 27, 2007 10:44:48 GMT -5
Wow, all that homemade stuff blows my mind! Once you get your computer up and running again do you think you could share some recipes? I'm looking to start making almost everything homemade so that would be helpful Thanks! And I'll try to keep being motivating, today is weigh day so we'll see if I've made any progress....Have a great weekend! Oh yeah, I'm planning a trip to the heathfood store today so I'll see if they have that cereal and greek yogurt
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