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Archive for the ‘Food & Exercise Log’ Category

FRIDAY

FOOD LOG:

1. 9 am:
   2 egg white oatmeal blueberry muffins, 1 tbsp almond butter, 1 large coffee with 1% milk, water, 1 nectarine
2. 10:30 am
   1 apple
3. 12:00pm
   4 oz healthy tuna casserole, 4 oz kale with chickpeas, 6 pistachios, 3 cashews, water
4. 2:30 pm
   20 dried cranberries, 6 oz grilled chicken, 3 oz chickpeas and kale, 2 piece homemade protein bar about 300 kcals
5. 6:00 pm
   6 oz gluten free whole grain pasta with chicken, corn, onions, salsa, chicken stock, parmesan, 1 small piece dark chocolate, water

EXERCISE LOG:

• 35 minutes spin bike 7 am
• Resistance training – back 50 minutes

MEASUREMENTS:

I had a friend re-do my measurements last Friday at the gym and here’s what the results were:

• Weight: 122 lbs
• Bodyfat: 16.5% athletic mode, 20% regular mode
• Neck: 13″
• Chest: 34 3/4″
• Waist: 27″
• Hips: 37″
• thigh 21 1/2 “
• calf: 15″
• bicep: 12 1/2″
• forearm: 10 1/4″
• wrist: 7 1/2″

SATURDAY

FOOD LOG:

1. 8 am:
   1 large coffee with 1% milk, 1 protein shake (1/2 scoop chocolate protein powder, 1/2 frozen strawberries, 2 tbsp non fat greek yoghurt, 1 tsp cocoa, ice cubes)
2. 10 am:
   12 almonds, 4oz turkey meatballs – healthy recipe
3. 12:00 pm:
   6 oz healthy tuna casserole
4. 2:00 pm:
   6 oz chicken, 4 plain rice cakes, 1/3 c peas
5. 6:00 pm:
   4 turkey meatballs, 2 mini quiches – cupcake size (egg whites, sweet potato, feta), 1 small coffee with 1% milk, 1 piece dark chocolate, 1 diet coke
6. 9:00 pm:
   2 pieces gluten free whole grain bread with 2 tbsp almond butter

*Crazy cravings, tired, the bread and nut butter was my attempt at not giving in to cravings

EXERCISE LOG:

• 40 minute spin 7 am
• Feeling very tired, very sore

SUNDAY:

1. 8 am
   1 large coffee with 1% milk, 2 blueberry muffins (egg whites, blueberries, oatmeal)
2. 11 am
   1 apple, water
3. 12:00
   4 oz tuna casserole, water, 1 turkey meatball, 15 baby carrots
4. 1:30
   4 oz chicken, 1 large coffee with 1% milk, water, protein shake (1/2 scoop chocolate protein powder, water, 1/2 c almond milk)
5. 8 pm
   1 1/2 c guten free whole grain pasta (with corn, broccoli, salsa, chicken), 1.2 c cottage cheese, 2 pieces dark chocolate, 15 cashews
6. 10 pm
   2 oz healthy pasta with chicken (same as above)

WORKOUT:

• Run 25 minutes outdoors at 12:00 pm
• Quad dominant resistance training workout 60 mins at 6 pm

MONDAY

FOOD LOG:

1. 8:00 am
   1 protein shake (1/2 scoop vanilla protein powder, 1/2 c milk, 1/2 c blueberries, 1 tsp almond butter, 1 tsp orange flavoured fish oil, ice cubes)
2. 9 am
   1 large coffee with 1% milk
3. 12:00 pm
   2 plain rice cakes with 1/2 can tuna, 1/4 avocado, 10 mini tomatoes, 10 mixed salted nuts, 1 apple, water
4. 2:30 pm
   2 cheddar flavoured rice cakes, 4 oz tilapia, 4 oz GF pasta with veggies n salsa
5. 4:00 pm
   6 oz brown rice mixed with turkey, chicken, spinach, beans, mushrooms, 1 diet coke
6. 8:00 pm
   2 homemade protein bars about 300 kcals, 1 cranberry protein scone @ 150 kcals

WORKOUT:

• Arms/core workout video 30 mins 7 am
• Teach pilates 1:00 pm
• Teach pilates 7:00 pm

TUESDAY:

FOOD LOG:

1. 7:30 am
   protein shake (1/3 c pumpkin, 1 scoop vanilla protein powder, 1/3 c plain yoghurt, 1/2 c rice milk), 1 large coffee with 1% milk
2. 9:30 am
   1 apple, 2 muffins (egg whites with feta and spinach)
3. 12:00 pm
   3 tuna sweet potato patties, 1 c broccoli, 2 tbsp homemade dip (yoghurt, almond butter, lime, soy sauce), water
4. 2:00 pm
   2 nectarines, 4 oz brown rice (with spinach, turkey bacon, chicken, chick peas)
5. 4:00 pm
   4 oz tilapia, 2 oz mixed veggies
6. 9:00 pm
   3 oz pork meatballs (parent’s recipe), 1 coffee with 1% milk, 10 cashews, 1 piece dark chocolate

WORKOUT:

• Vertical resistance training workout 6 am
• Zumba class 45 mins at 12:00 pm

WEDNESDAY

FOOD LOG:

1. 8 am
   1 protein shake (1/2 banana, 1/2 c non fat yoghurt, 1/4 c milk, 1/2 scoop chocolate protein powder)
2. 10 am
   3 almonds, 3 rice cakes, 1/2 c cottage cheese, 1/2 c blueberries, water
3. 11 am
   12 almonds, 1 c veggies (celery, tomatoes, carrots), 1 string cheese
4. 3:15 pm
   3 sweet potato tuna patties, 1 tbsp homemade peanut yogurt dressing, 6 oz steamed broccoli
5. 5:30 pm
   2 pork meatballs (parents recipe), 2 bites coffee cake, 1 small coffee
6. 8:00 pm
   10 rice crackers, 1/2 c cottage cheese

WORKOUT:

• 45 min HIIT 6 am
• Yoga class 1:00 pm
• 30 minute intervals on spin bike 8 pm

THURSDAY

1. 8 am
   1 protein shake (1/4 banana, 1/2 tangerine, 1/4 rice milk, 1/4 greek nonfat yoghurt, 3/4 serving protein powder), 1 large coffee with 1% milk, 1 small savoury muffin (egg white, GF bread, turkey bacon, mushrooms)
2. 10 am
   1 apple, 3 mini quiches (egg whites, spinach, turkey bacon, feta)
3. 12:30
   4 oz tilapia, 4 oz quinoa with asparagus, 1 tbsp peanut yoghurt sauce, 2 c raw veggies (celery, tomatoes, zucchini), 1 tbsp hummus – starving!
4. 2:00 pm
   1 large coffee with soy milk, 1 small chocolate almond cookie (mom made, has sugar)
5. 4:00 pm
   1 piece healthy quiche (veggies, egg whites, turkey bacon)
   1 homemade peanut butter protein bar @ 300 cals
6. 8:00 pm
   3 rice cakes (cheddar flavour), 1/2 c cottage cheese, 1 diet coke

WORKOUT:

• Walking to video 45 mins 7 am
• HIIT at the gym – a class including body weight exercises and cardio exercises

This past week I logged everything I ate and recorded all the workouts I did.  It wasn’t perfect, but I made a hell of a lot of improvements and managed to stick to a pretty good diet (I think). Here is what my week looked like:

SATURDAY

Food Log:

• Meal 1
• 1 large coffee with 1% milk (ok , it was more like a latte than a coffee because I fill my cup halfway up with milk)
• 1 protein pancake (1/4 c rolled oats, 1 scoop protein powder, 4 egg whites)
• water
• Meal 2
• 6 oz Chicken florentine (recipe from Oxygen magazine with black beans, spinach and tomatoes)
• 1 cup corn pasta with homemade sauce (consisting of squash, chicken broth and onions and spices)
• Meal 3
• 1 protein shake (water, ice, chocolate protein powder)
• 10 cashews
• Meal 4
• 4 oz chicken breast
• 1/2 c mushrooms and leeks in chicken broth based sauce
• Meal 5
• 1 homemade protein bar (dates, prunes, cocoa powder, protein powder, ground flaxseeds, ground cashews) (about 150 calories)
• 2 oz homemade gluten free meatloaf made from lean beef (recipe to follow) – soooo good!
• water

Exercise log:

Lower body plyocide (P90X) at 9 pm

SUNDAY

Food Log:

• Meal 1
• 1 protein shake (1/2 c almond milk, 4 frozen strawberries, 4 pieces frozen mango, 1 scoop vanilla protein powder, ice cubes)
• Meal 2
• 1/2 c sweet potatoes with fresh cranberries
• 4 oz chicken florentine
• 1/2 c mushrooms and kale in chicken stock
• Meal 3
• 3 oz homemade lean beef meatloaf
• 1 large coffee with milk
• Meal 4
• 1 piece GF while grain raisin bread
• 1 tbsp sun butter
• 3/4 c overnight oats (steel cut oats with vanilla nonfat yoghurt, 2% cottage cheese and vanilla)
• Meal 5
• 4 oz Stepanie Fitness Baked Chicken (chicken in chicken stock with spices)
• 1 c rapini with quinoa, onions, garlic in 1 tbsp olive oil
• Meal 6
• 1 small square (3 oz) homemade protein bar (same as above)
• 1 small coffee with milk
• Snack
• water
• 2 slices turkey bacon (this was late at night and I was peckish)

Exercise log:

• Before eating – Weights for Back and chest about 40 minutes
• 20 minutes of cardio on the skating machine in the gym (sweating!)
• 9 pm – 40 minutes spinning workout DVD – hills

MONDAY

Food Log:

• Meal 1
• 2 protein pancakes (cottage cheese, egg whites, protein powder, oats)
• 1 tbsp sun butter
• 1 medium coffee with milk
• Meal 2
• 1 piece low fat string cheese
• 1 pear
• water
• 1/2 piece whole grain gluten free raisin bread with 1 tsp almond butter
• Meal 3
• 4 oz quinoa mixed with rapini and onions and garlic
• 4 oz homemade lean beef meatloaf
• water
• Meal 4
• 4 oz Stephanie Fitness Baked chicken (see above)
• 6 oz rapini
• Meal 5
• 2 pieces homemade protein bar (see above) (about 300 calories worth but I’m totally guessing)
• 4 oz salmon with lemon and onions
• water
• Meal 6
• large coffee with milk and 1/3 c hot chocolate (form Tim Hortons – my favourite cheat beverage)

Exercise log:

• High Intensity Training 40 mins at lunch hour
• 45 minutes cardio – walking uphill 20 minutes and skate machine 20 mins
• 60 minutes teaching pilates (participating half the time)

TUESDAY

Food Log:

• Meal 1
• 2 protein pancakes (see above)
• 1 small coffee with milk
• 2 glasses water
• 1 tsp cod liver oil
• Meal 2
• 6 oz fruit (honeydew, strawberries, grapes)
• small green salad with 1 tsp vinaigrette
• 2 oz meatloaf homemade
• 2 oz quinoa and spinach
• Snack
• 1 apple
• 1 diet pepsi
• Meal 3
• 3 oz sweet potato and cranberries
• 3 oz meatloaf homemade
• 2 oz broccoli
• Snack
• 8 mini carrots
• 1/4 avocado
• Meal 4
• 6 oz quinoa salad (made of quinoa, tomatoes, yellow pepper, onions, peas, zucchini, garlic, balsamic vinegar, mustard)
• 4 oz rainbow trout with lemon
• 2 pieces dark (70%) chocolate
• Snack
• apple protein shake (1/2 apple, 1/4 c cottage cheese, 1/2 scoop protein powder, 1/2 tsp cinnamon, water, ice cubes)
• 4 cashews

Exercise log:

• 35 minutes cardio on crosstrainer (intervals increasing / decreasing resistance) at lunch
• P90X Bis, Tris, Shoulders workout 60 minutes 9 pm
• 15 minute ab workout 9 pm

WEDNESDAY

Food Log:

• Meal 1
• 1 tsp fish oil
• 6 oz overnight oats (I could live off this stuff – ingredients above)
• 1 large coffee with milk
• Meal 2
• 2 rice cakes cheddar flavour
• 6 oz egg salad (egg whites with celery and cottage cheese)
• water
• Meal 3
• water
• 6 oz tikapia
• 3 oz kale with sunflower seeds
• Snack
• water
• 1 piece dark chocolate
• 1 graham cracker
• 1 marshmellow
• Meal 4
• 1 apple
• 6 oz vegetable turkey chilli
• 4 oz quinoa salad (see above)
• Meal 5
• -1 large coffee with milk
• 2 protein scones (cranberries, walnuts, oats, whey protein, egg whites, honey – about 125 calories each)

Exercise log:

• yoga core 40 minutes on empty stomach
• 60 minutes on treadmill doing intervals of walking 2 minutes, running 2 minutes and 20 squats on floor) at lunch hour
• 30 minutes on crosstrainer at 4 pm – steady pace

THURSDAY

Food Log:

• Meal 1
• large coffee with milk
• 1 shake (1/2 scoop whey protein, 1/2 apple, 1/2 tsp almond butter, water, ice cubes, cinnamon)
• Meal 2
• 4 oz tilapia with 4 oz kale
• water
• 1 small coffee with milk
• water
• Snack
• 1 kolorabi, 8 mini tomatoes
• Meal 3
• 4 oz mashed sweet potatoes (nothing on them)
• 4 oz Jamie Eason turkey meatballs recipe (ground turkey, egg whites, oats, spices, onion, celery)
• Meal 4
• water
• 4 oz tilapia
• 4 oz kale
• Snack
• 2 protein scones (see above) with 1 tsp butter
• Meal 5
• 1 small coffee with milk
• water
• 6 oz homemade Gluten free Casein free tuna casserole adapted from oxygen magazine (sweet potato, soy milk, peas, tuna, brown rice, mustard, spices, ground almonds, ground flaxseeds)
• 1 piece of dark chocolate
• 1 bite of my kids homemade eclairs – soooo yummy!

Exercise log:

• 3o minutes spin – intervals – on an empty stomach
• legs workout – 50 minutes, 5 exercises, 3 -5 sets of each at lunchtime
• 60 minutes cardio on bike and crosstrainer – steady state on crosstrainer, intervals on bike at 4pm