Today was actually a really good day, I did spin today which always burns tons of Calories. I also had a body wrap which while in the sauna I burned approximately 500 calories.
total Calories: 1700
Total calories burned 1500
I ate a few more calories today because of the amount of calories I burned. Overall a good day, I hope tomorrow is as good.
Tuesday, October 30, 2012
Monday, October 29, 2012
10/29/12
Total Calories: 1500
Total burned: 550
Today went fairly well. I didn't make it to the gym this morning. I did have my body fat tested again today. It was 31.4%, so down 1%. I am frustrated that it hasn't, been better. I know I just need to be more dedicated. Goal this week is to not eat too much candy! I really want to stick to my calories!
Total burned: 550
Today went fairly well. I didn't make it to the gym this morning. I did have my body fat tested again today. It was 31.4%, so down 1%. I am frustrated that it hasn't, been better. I know I just need to be more dedicated. Goal this week is to not eat too much candy! I really want to stick to my calories!
Wednesday, October 24, 2012
10/24
Today went fairly well, I did water Aerobics this morning with Zoey, I didn't make it back to the gym tonight due to some other things I had to do. I didn't eat as healthy as I should have, not enough protein and too much fat and Carbs tomorrow I will do better!
Total calories: 1400
Calories burned: 390
Total calories: 1400
Calories burned: 390
Tuesday, October 23, 2012
10/23
Today was a pretty good day~
I ate pretty good today, and went to spin tonight, Tioni is teething, and is being really ornery, I am planning on getting up to go to water aerobics in the morning.
Total Calories: 1450
Total calories burned: about 1000
I ate pretty good today, and went to spin tonight, Tioni is teething, and is being really ornery, I am planning on getting up to go to water aerobics in the morning.
Total Calories: 1450
Total calories burned: about 1000
Monday, October 22, 2012
10/22
5am work out 30 min upper body weights, 20 min Cardio
7am Protein shake chocolate banana
12pm black beans and ham
4:30 work out 50 min Cardio plus cookie from Elaine
7:00 Chicken and rice stir fry
8pm Oreo's
Total Calories 1480
Calories burned 1000
Today went well I had about 50% carbs (due to the sugar consumed) which is not something I want to get in the habit of it. I am so disappointed I have not seen more results so I need to do better at doing EVERYTHING I can. I am just frustrated that my hard work is not showing in results.
7am Protein shake chocolate banana
12pm black beans and ham
4:30 work out 50 min Cardio plus cookie from Elaine
7:00 Chicken and rice stir fry
8pm Oreo's
Total Calories 1480
Calories burned 1000
Today went well I had about 50% carbs (due to the sugar consumed) which is not something I want to get in the habit of it. I am so disappointed I have not seen more results so I need to do better at doing EVERYTHING I can. I am just frustrated that my hard work is not showing in results.
Week update 10/15 - 10/21
Starting weight: 197lbs
Monday: Calorie intake: 1394 Calories burned: 450 55 min total exercise
Tuesday: Calorie intake: 1350 Calories burned: 480 45mintotal exercise
Wednesday: Calorie intake: 1400 Calories burned:850 90 min exercise
Thursday: Calorie intake: 1550 Calories burned: 770 60 min Plus sauna time
Friday: Calorie intake: 1400 Calories burned: 627 50 min
Saturday: Calorie intake: ? Calories burned: 900 90min
Sunday: Calorie intake: 1400 Calories burned: 0
So today I weighed 196, I am a little disappointed I didn't loose more. I did a total of 6.5 hours of exercise this week. I really want to see more results next week, I am currently weening Tioni so I hope that will help kick up my weight loss once I am no longer lactating.
Monday: Calorie intake: 1394 Calories burned: 450 55 min total exercise
Tuesday: Calorie intake: 1350 Calories burned: 480 45mintotal exercise
Wednesday: Calorie intake: 1400 Calories burned:850 90 min exercise
Thursday: Calorie intake: 1550 Calories burned: 770 60 min Plus sauna time
Friday: Calorie intake: 1400 Calories burned: 627 50 min
Saturday: Calorie intake: ? Calories burned: 900 90min
Sunday: Calorie intake: 1400 Calories burned: 0
So today I weighed 196, I am a little disappointed I didn't loose more. I did a total of 6.5 hours of exercise this week. I really want to see more results next week, I am currently weening Tioni so I hope that will help kick up my weight loss once I am no longer lactating.
Sunday, October 21, 2012
10/20 and 10/21
10/20- today was my free day, I didn't really count calories today since we were out of town, i did have more than my share of ice cream cake for our family birthday party. I did work out in the doing 45 min Cardio and about 30 min weights
10/21- Today was and ok day I didn't work out since it was Sunday however I did only consume about 1400 calories.
10/21- Today was and ok day I didn't work out since it was Sunday however I did only consume about 1400 calories.
Thursday, October 18, 2012
10/18
5:45am lower body weights and Cardio
7:00am Protein hot cocoa and oatmeal
12:00pm black bean and chicken corn tacos
6:00pm Sauna at work 350 calorite
8:30pm Egg shake chocolate banana
Total Calories 1550
Total calories burned 700
Today was OK, I didn't go back to the gym tonight but did get in our sauna at work for a detox and it burns calories. I have been really frustrated and need to have and attitude adjustment!
7:00am Protein hot cocoa and oatmeal
12:00pm black bean and chicken corn tacos
6:00pm Sauna at work 350 calorite
8:30pm Egg shake chocolate banana
Total Calories 1550
Total calories burned 700
Today was OK, I didn't go back to the gym tonight but did get in our sauna at work for a detox and it burns calories. I have been really frustrated and need to have and attitude adjustment!
Wednesday, October 17, 2012
10/17
5:45am 30 Min Cardio 30 min Upper body weights with Zoey!
7:15am egg shake Chocolate PB
12:30pm Chicken Salad
4:45pm 30 Min cardio
6:30pm Sweet and sour chicken
8:00pm egg shake orange julius
Total Calories: 1400
Total Calories burned: 850
Today was a good day, I am pretty tired tonight from lack of sleep but I feel accomplished. My traps and neck are sore from lifting today! Tomorrow Zoey and I will do legs!
7:15am egg shake Chocolate PB
12:30pm Chicken Salad
4:45pm 30 Min cardio
6:30pm Sweet and sour chicken
8:00pm egg shake orange julius
Total Calories: 1400
Total Calories burned: 850
Today was a good day, I am pretty tired tonight from lack of sleep but I feel accomplished. My traps and neck are sore from lifting today! Tomorrow Zoey and I will do legs!
Tuesday, October 16, 2012
10/16
10am Egg shake (chocolate banana)
2pm 1/2 Banana
3:30pm 1/2 rice krispie treat
5:00pm Workout 45 min Cardio
6pm Chicken broccoli pasta
8:00 Egg Shake (orange Julius)
Total calories: 1350
Calories burned: 480
49% Carbs and 32% Protein
Forgot to take Pictures, but today was a fairly good day, I was a little low on Calories but I also was not as active as usual. I am starting to get a cold which is making me really tired. Carbs were high because the egg shake had orange juice concentrate in it. Tomorrow I am waking up early to work out with Zoey.
2pm 1/2 Banana
3:30pm 1/2 rice krispie treat
5:00pm Workout 45 min Cardio
6pm Chicken broccoli pasta
8:00 Egg Shake (orange Julius)
Total calories: 1350
Calories burned: 480
49% Carbs and 32% Protein
Forgot to take Pictures, but today was a fairly good day, I was a little low on Calories but I also was not as active as usual. I am starting to get a cold which is making me really tired. Carbs were high because the egg shake had orange juice concentrate in it. Tomorrow I am waking up early to work out with Zoey.
Monday, October 15, 2012
10/15
11:00am oatmeal and apple
12:00 abs-15min
2:30 egg shake
4:00pm 30 min upper body weights 40 min cardio
7:00pm Spinach salad and turkey patties ( see pics)
Total calories:1394
Calories burned: 450
Today was ok, I should have woken up to go to the gym this morning, Tioni was just really restless last night. If she sleeps good tonight I will go in the morning.
The turkey patties have brown rice in them, and I actually had 4 of them, only 2 were cooked at this time. I only put cheese on these 2.
518 calories 34g protein 25g carbs
12:00 abs-15min
2:30 egg shake
4:00pm 30 min upper body weights 40 min cardio
7:00pm Spinach salad and turkey patties ( see pics)
Total calories:1394
Calories burned: 450
Today was ok, I should have woken up to go to the gym this morning, Tioni was just really restless last night. If she sleeps good tonight I will go in the morning.
The turkey patties have brown rice in them, and I actually had 4 of them, only 2 were cooked at this time. I only put cheese on these 2.
518 calories 34g protein 25g carbs
Sunday, October 14, 2012
week update! 10/8 -10/14
So calorie goal is about 1500 calories (approximately 40% carbs 30% protein and fat) with one free day.
Exercise goal: 7 hours of exercise total! (that is approx 9 45 min workouts)
Starting weight: 198lbs
Monday: Calorie intake: 1490 Calories burned: 800 95 min of exercise
Tuesday: Calorie intake: 1580 Calories burned: 1000+ 75 min of exercise
Wednesday: Calorie intake: 1480 Calories burned: 550 75 min exercise
Thursday: Calorie intake: 1480 Calories burned: 550 60 min exercise
Friday: Calorie intake: 1550 Calories burned: 250 30 min exercise
Saturday: Calorie intake: 2000 Calories burned: 1000+ 105 min Exercise
Sunday: Calorie intake: 1600 Calories burned: 0
Total Exercise hours: 7.3 hours! So I made my exercise goal! I did well eating for the most part, next week I will do better!
Ending weight: 197 (-1lb wish I would have done better, I was seeing more results at the beginning of the week before hormones kicked in for the month and Tioni got sick. Next week I will see more!
Exercise goal: 7 hours of exercise total! (that is approx 9 45 min workouts)
Starting weight: 198lbs
Monday: Calorie intake: 1490 Calories burned: 800 95 min of exercise
Tuesday: Calorie intake: 1580 Calories burned: 1000+ 75 min of exercise
Wednesday: Calorie intake: 1480 Calories burned: 550 75 min exercise
Thursday: Calorie intake: 1480 Calories burned: 550 60 min exercise
Friday: Calorie intake: 1550 Calories burned: 250 30 min exercise
Saturday: Calorie intake: 2000 Calories burned: 1000+ 105 min Exercise
Sunday: Calorie intake: 1600 Calories burned: 0
Total Exercise hours: 7.3 hours! So I made my exercise goal! I did well eating for the most part, next week I will do better!
Ending weight: 197 (-1lb wish I would have done better, I was seeing more results at the beginning of the week before hormones kicked in for the month and Tioni got sick. Next week I will see more!
10/13 and 10/14
10/13- Today is my free day (meaning I am not following a diet)
10:00am 50 min Cardio 45 Min lower body weights.
12:00pm- Protein shake for breakfast and lunch (560 calories)
6:30pm- French bread pizza
8:00pm Ice cream
Total calories probably around 2000
Total calories burned 1000+
Not too bad for a free day, I had a really good workout with a friend, and my legs are sore to prove it.
10/14
Today I didn't really follow a diet either , However I was still about 1600 calories. I made bad choices just didn't eat alot. I have written my meal plan for the rest of the week so it will be great!
10:00am 50 min Cardio 45 Min lower body weights.
12:00pm- Protein shake for breakfast and lunch (560 calories)
6:30pm- French bread pizza
8:00pm Ice cream
Total calories probably around 2000
Total calories burned 1000+
Not too bad for a free day, I had a really good workout with a friend, and my legs are sore to prove it.
10/14
Today I didn't really follow a diet either , However I was still about 1600 calories. I made bad choices just didn't eat alot. I have written my meal plan for the rest of the week so it will be great!
Friday, October 12, 2012
10/12/12
Today was an interesting day, Tioni has a fever all night and today so it has been crazy. I was also at work a lot. I did 30 Min workout tonight on the bike. I consumed 1550 calories so still did pretty good however did not make healthy choices. I consumed 36% carbs and fat and only 27% protein. Tomorrow is my free day but I will still track something!
Thursday, October 11, 2012
10/11/12
5:45am Weights upper body 30 min Cardio 30 min
7:30am Peanut butter chocolate egg shake
12:00pm Oatmeal 1/2 cup
2:30pm Egg shake raspberry
9:00pm turkey pattie and orange rice pot (see pics)
Total Calories: 1450
Total Burned: 500
Today went well over all, I didn't make it back for a second workout today as planned. Tioni has had a fever all day today
Today and tomorrow are days I work from 2-8. These days are really hard because I HATE packing food, I don't like warmed up food very much, So I cook when I get home. I usually eat before I leave and sometimes have a small snack at work.
Watched super-size me today, it really makes you sick at how gross we are as a nation and how much we all eat out! I know Arlen and I have had times where we eat out a-lot. The funny thing is I really like to cook, usually it is just the convenience and being tired and in a hurry that causes us to eat out. We are going to work really hard to not eat out! I have been doing really well, and really want to continue eating healthy!
7:30am Peanut butter chocolate egg shake
12:00pm Oatmeal 1/2 cup
2:30pm Egg shake raspberry
9:00pm turkey pattie and orange rice pot (see pics)
Total Calories: 1450
Total Burned: 500
Today went well over all, I didn't make it back for a second workout today as planned. Tioni has had a fever all day today
Today and tomorrow are days I work from 2-8. These days are really hard because I HATE packing food, I don't like warmed up food very much, So I cook when I get home. I usually eat before I leave and sometimes have a small snack at work.
Watched super-size me today, it really makes you sick at how gross we are as a nation and how much we all eat out! I know Arlen and I have had times where we eat out a-lot. The funny thing is I really like to cook, usually it is just the convenience and being tired and in a hurry that causes us to eat out. We are going to work really hard to not eat out! I have been doing really well, and really want to continue eating healthy!
Wednesday, October 10, 2012
10/10/12
12am-3:30am- up with baby! No sleep so I didn't make water aerobics as was my plan
8:30am egg white shake chocolate peanutbutter
11:00am Upper body weights 30 min
1:00pm Egg salad sandwich
4:30pm Cardio 45min
6:00pm veggie fettuccine (see pics)
10:00pm Abs 15 min (will do)
Total calorie intake:1480
Total calories burned: 550 plus abs
Dinner today: Used 1 bell pepper (I used pieces of different types) 1 cup zucchini sliced into thin slices, .5oz whole wheat pasta, part of a packet of Alfredo seasoning, 4oz chicken, milk and a tablespoon of cream cheese.I made the sauce in a sauce pan ( I did a whole packet so Arlen had the other half) cooked the chicken, and pasta til done, put veggies, in the sauce to cook for a few min until tender.
Total calories: 450 8.3g fat 39g carbs 34.4g protein
8:30am egg white shake chocolate peanutbutter
11:00am Upper body weights 30 min
1:00pm Egg salad sandwich
4:30pm Cardio 45min
6:00pm veggie fettuccine (see pics)
10:00pm Abs 15 min (will do)
Total calorie intake:1480
Total calories burned: 550 plus abs
Dinner today: Used 1 bell pepper (I used pieces of different types) 1 cup zucchini sliced into thin slices, .5oz whole wheat pasta, part of a packet of Alfredo seasoning, 4oz chicken, milk and a tablespoon of cream cheese.I made the sauce in a sauce pan ( I did a whole packet so Arlen had the other half) cooked the chicken, and pasta til done, put veggies, in the sauce to cook for a few min until tender.
Total calories: 450 8.3g fat 39g carbs 34.4g protein
Tuesday, October 9, 2012
10/9/12
Tuesday 10/9
9:30am Egg white shake (peanut butter chocolate)
1:30pm Sweet and sour (see pics below)
5:30pm Spin class plus Abs (about 1000 calories wohoo!)
6:50pm 1/2 scoop protein
7:30pm Enchilada's
Total calorie intake: 1580
Total calories burned: 1000+
30% protein, 33% fat 37% Carbs
Today was another good day, I went a little over what I was shooting for with calories but I wanted to get a little more protein.
Lunch today, pretty simple to make!
Green, red, yellow, and orange green peppers, Onion, Chicken (mine was canned stuff that my mom had made) cooked Brown rice (I always try to keep some cooked in the fridge.) I mixed about 3tbls ketchup, 5tbls vinegar, Splenda (about 5-7 Tbls) so it is sweet enough, and about 1tsp soy sauce, in a sauce pan, add the peppers and onions, and a few tbls water, cook for about 3 min add rice and chicken, cook till hot.
Total Calories: 363 4.6 g fat, 49g Carbs, and 26g protein and Very filling
9:30am Egg white shake (peanut butter chocolate)
1:30pm Sweet and sour (see pics below)
5:30pm Spin class plus Abs (about 1000 calories wohoo!)
6:50pm 1/2 scoop protein
7:30pm Enchilada's
Total calorie intake: 1580
Total calories burned: 1000+
30% protein, 33% fat 37% Carbs
Today was another good day, I went a little over what I was shooting for with calories but I wanted to get a little more protein.
Lunch today, pretty simple to make!
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Green, red, yellow, and orange green peppers, Onion, Chicken (mine was canned stuff that my mom had made) cooked Brown rice (I always try to keep some cooked in the fridge.) I mixed about 3tbls ketchup, 5tbls vinegar, Splenda (about 5-7 Tbls) so it is sweet enough, and about 1tsp soy sauce, in a sauce pan, add the peppers and onions, and a few tbls water, cook for about 3 min add rice and chicken, cook till hot.
Total Calories: 363 4.6 g fat, 49g Carbs, and 26g protein and Very filling
Monday, October 8, 2012
10/8/12
5:30am 50 min work out (Lower body weights and 25 min Cardio)
6:45am Breakfast Egg white shake (egg whites, oats, milk, cocoa, peanut butter)
12:00pm Taco Chicken Salad (chicken, Spinach, Lettuce, cheese, light ranch)
2:00pm Snack 3 plums
5:00pm Cardio 45 min (bike)
6:30pm "Pasta" (Turkey, whole wheat pasta, Zuchini, yellow squash, tomatoes, tomato sauce, Parmesan)
8:00pm raspberry lemonade (Frozen raspberries, Crystal light packet, Ice)
Total calorie intake1490
Total calories burned: 800
39% carbs 28.5% protein 32.5% fat
Today was a great day, goal for tomorrow: drink more water! (minimum 5 bottles)
Pictures from dinner tonight
6:45am Breakfast Egg white shake (egg whites, oats, milk, cocoa, peanut butter)
12:00pm Taco Chicken Salad (chicken, Spinach, Lettuce, cheese, light ranch)
2:00pm Snack 3 plums
5:00pm Cardio 45 min (bike)
6:30pm "Pasta" (Turkey, whole wheat pasta, Zuchini, yellow squash, tomatoes, tomato sauce, Parmesan)
8:00pm raspberry lemonade (Frozen raspberries, Crystal light packet, Ice)
Total calorie intake1490
Total calories burned: 800
39% carbs 28.5% protein 32.5% fat
Today was a great day, goal for tomorrow: drink more water! (minimum 5 bottles)
Pictures from dinner tonight
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| Everything that went into dinner (plus 1oz pasta, tomato paste and Seasonings) |
 |
| Total 518 calories 34g protein and 70g Carbs and Very filling! |
Sunday, October 7, 2012
Refocusing again
Staring in the morning I AM going to re-focus. I have had a hard time the past few weeks being motivated to work hard due to lack of results. I do however know that because I am not being 100% dedicated I am not seeing the results that I want. I am hoping that by sticking to my diet and workout plan 100% I will be successful this month, which will leave me more dedicated in the future. My goal this month is to loose 6lbs. I want to drop a minimum of 2% Body fat by the next time I get tested. (beginning of November). This time will be a little but different. Arlen says he will eat what I eat for the meals we are together which will help a lot! I will be once again doing a small entry every day, and then a weekly post with how the week as a whole went. I really want this to work this time!
Tuesday, October 2, 2012
9/24-10/1
Starting weight 199
Monday:
Worked out twice burned 857 Calories (walking uphill and lower body weights)
Did great with my Calories consumed 1550 (30% protein 43% Carbs)
Goal Tomorrow higher percentage of protein
Tuesday:
Spin Class in the evening 1000+ calories
Could have done better with calories, consumed about 1560 Calories (35% protein)
Goal Tomorrow 2 workouts (water aerobics and upper body weights)
Wednesday:
Only made one workout: Water Aerobics not sure how many calories
Did well today on calories consumed about 1580 (40 % protein)
Goal tomorrow 2 good workouts
Thursday:
Weights this morning with Zoey and cardio tonight burned a total of 640 calories
Did pretty good with calories today had about 1680 (42% Carbs 31% protein)
This morning, I had Chance do my Body Fat. I was at 32.4% (1 month ago i was at 33.3%) So losing 1% was good however I had gained another lbs muscle. So I am going to be changing my diet up a bit. Chance suggests I do a 40% carbs 30% protein and fat to help so I am not gaining muscle each time I will be shooting int he calorie range of 1600-1800. So that will start today. I know gaining muscle is good but I want to be loosing weight so hopefully this will help stabilize my lean mass, so everything I loose will be fat! My goal when I get my body fat tested again in 3-4 weeks is to loose 2%! I know that is way more than I have done in the past but I know that I can do it! that will also put me lower than I ever have been (since I have had it tested).
Friday:
I did cardio for 45 minuets. I didn't log my calories but we did have pizza that night so I am guessing about 1800-2000 Calories
Saturday and Sunday- No workouts I was at my Mom's house and didn't load calories.
Ending weight: 198 (negative 1lbs)
Monday:
Worked out twice burned 857 Calories (walking uphill and lower body weights)
Did great with my Calories consumed 1550 (30% protein 43% Carbs)
Goal Tomorrow higher percentage of protein
Tuesday:
Spin Class in the evening 1000+ calories
Could have done better with calories, consumed about 1560 Calories (35% protein)
Goal Tomorrow 2 workouts (water aerobics and upper body weights)
Wednesday:
Only made one workout: Water Aerobics not sure how many calories
Did well today on calories consumed about 1580 (40 % protein)
Goal tomorrow 2 good workouts
Thursday:
Weights this morning with Zoey and cardio tonight burned a total of 640 calories
Did pretty good with calories today had about 1680 (42% Carbs 31% protein)
This morning, I had Chance do my Body Fat. I was at 32.4% (1 month ago i was at 33.3%) So losing 1% was good however I had gained another lbs muscle. So I am going to be changing my diet up a bit. Chance suggests I do a 40% carbs 30% protein and fat to help so I am not gaining muscle each time I will be shooting int he calorie range of 1600-1800. So that will start today. I know gaining muscle is good but I want to be loosing weight so hopefully this will help stabilize my lean mass, so everything I loose will be fat! My goal when I get my body fat tested again in 3-4 weeks is to loose 2%! I know that is way more than I have done in the past but I know that I can do it! that will also put me lower than I ever have been (since I have had it tested).
Friday:
I did cardio for 45 minuets. I didn't log my calories but we did have pizza that night so I am guessing about 1800-2000 Calories
Saturday and Sunday- No workouts I was at my Mom's house and didn't load calories.
Ending weight: 198 (negative 1lbs)
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