Erin's Fitness & Diet Log

Monday, August 29, 2005

I'm moving back to LiveJournal!

http://www.livejournal.com/users/biceps_/

Please continue to visit me!:)

Sunday, August 28, 2005

08/28/05 - Diet Log

Meals
Meal 1 (7:10am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (9:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 1 scoop unflavored protein powder, 10 almonds
- 2 scrambled egg whites

Meal 3 (11:15am)
- 1c. grilled shrimp
- 1c. broccoli
- 1/2 baked potato stuffed with cheese and bacon bits

Meal 4 (3:00pm)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 5 (6:30pm)
- 1/2c. grilled shrimp
- 1 crab cake with lemon
- 1/2c. carrots, 1 ear of corn

Beverages
- 72 oz. water
- 12 oz. skim milk
- 12 oz. diet Root Beer
- 12 oz. orange juice

08/28/05 - Workout Log

Cardio
- 30 minutes treadmill (1 mile in 9:36) - 2.35m, 241c

Total Calories Burned: 241

Saturday, August 27, 2005

08/27/05 - Diet Log

Meals
Meal 1 (7:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 scrambled egg whites

Meal 2 (11:00am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 3 (1:35pm)
- 1c. ww pasta with shrimp
- 3/4c. green beans

Meal 4 (3:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel

Meal 5 (6:15pm)
- 1/2c. grilled shrimp
- 1 crab cake with lemon
- 1c. broccoli
- small salad with onions and mushrooms and Balsamic Vinagrette dressing

Beverages
- 72 oz. water
- 12 oz. skim milk
- 12 oz. orange juice
- 12 oz. diet Caffeine Free Coke

Friday, August 26, 2005

08/26/05 - Diet Log

Meals
Meal 1 (5:00am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (6:30am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 1 hard boiled egg white

Meal 3 (10:45am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (12:00pm)
- 1c. ww pasta with shrimp
- 2c. broccoli

Meal 5 (2:00pm)
- 1 apple
- 16 oz. Chocolate PB Protein Shake
- 2 scrambled egg whites

Meal 6 (6:30pm)
- 1.5 pieces of breaded chicken
- 1/2c. corn, 3/4c. green beans

Beverages
- 12 oz. orange juice
- 12 oz. diet Root Beer
- 86 oz. water

Not much of an appetite this morning. Feeling bloated. =X

08/26/05 - Workout Log

Weight Training - Back/Chest part II

Dual Pulley Row
- 8 reps @ 60lbs
- 8 reps @ 65lbs
- 8 reps @ 65lbs

Dual Pulley Pulldown
- 8 reps @ 50lbs
- 8 reps @ 50lbs
- 8 reps @ 50lbs

Seated Row
- 8 reps @ 50lbs
- 8 reps @ 60lbs
- 8 reps @ 60lbs

Lower Back Extension
- 12 reps @ 135lbs
- 12 reps @ 150lbs
- 12 reps @ 165lbs

Chest Press
- 8 reps @ 50lbs
- 8 reps @ 50lbs
- 8 reps @ 50lbs

Vertical Chest
- 8 reps @ 45lbs
- 8 reps @ 45lbs
- 8 reps @ 50lbs

Pushups
- 2 sets of 10

Cardio
- 13:30 treadmill - 1.08m, 110c

Total Calories Burned: 110

Had extremely bad cramps while running so I cut my workout very short and went home. =[

Thursday, August 25, 2005

08/25/05 - Diet Log

Meals
Meal 1 (5:20am)
- 16 oz. Chocolate PB Protein Shake

Meal 2 (7:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 scrambled egg whites

Meal 3 (10:45am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (12:00pm)
- chicken marinated in oranges
- small salad with mushrooms, onions in evoo/vinager dressing

Meal 5 (3:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel
- 1 apple

Meal 6 (6:15pm)
- 1c. ww pasta with shrimp
- 2c. brococoli

Beverages
- 68 oz. water
- 12 oz. skim milk
- 12 oz. diet Root Beer
- 12 oz. orange juice

08/25/05 - Workout Log

Weight Training - Abdominals

Abdominals
- 12 reps @ 75lbs
- 12 reps @ 75lbs
- 12 reps @ 80lbs

Leg Raises
- 3 sets of 8

Torso Rotation
- 10 reps @ 75lbs, 10 reps @ 75lbs (left)
- 10 reps @ 75lbs, 10 reps @ 75lbs (right)

Crunches with a medicine ball

15 minutes TaeBo Ultimate Abs

Cardio
- 15 minute jog/speedwalk around the block

Wednesday, August 24, 2005

08/24/05 - Diet Log

Meals
Meal 1 (5:30am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (7:30am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 1 scoop unflavored protein powder, 10 almonds
- 2 scrambled egg whites

Meal 3 (10:45am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (12:15pm)
- 4 egg whites scrambled with 1c. baby spinach, sliced mushrooms, sliced onion, 1 tbsp. ff. cottage cheese
- baked potato stuffed with cheese

Meal 5 (3:00pm)
- 2 hard boiled egg whites
- 16 oz. Chocolate PB Protein Shake

Meal 6 (6:30pm)
- chicken marinated in oranges
- 1/2c. green beans, 1/2c. carrots

Beverages
- 86 oz. water
- 12 oz. diet Coke
- 12 oz. orange juice

08/24/05 - Workout Log

Weight Training - Arms/Shoulders

Arm Curl
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 35lbs

Tricep Extension
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 25lbs (right)
- 8 reps @ 25lbs (left)

Seated Dip
- 8 reps @ 60lbs
- 8 reps @ 65lbs
- 8 reps @ 65lbs

Lateral Raise
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 35lbs
- 8 reps @ 25lbs (right)
- 8 reps @ 25lbs (left)

Tricep Pulldown
- 8 reps @ 40lbs
- 8 reps @ 45lbs
- 8 reps @ 45lbs

Bicep EzBar
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 40lbs

Fly
- 8 reps @ 10lbs
- 8 reps @ 10lbs
- 8 reps @ 20lbs

Upper Tricep Extension
- 12 reps @ 15lbs
- 12 reps @ 15lbs

Weighted Raise
- 8 reps @ 20lbs
- 8 reps @ 20lbs
- 8 reps @ 20lbs

Cardio
- 15 minutes stairmill - 1.13m, 114c, 54 floors
- 12 minutes treadmill - 1.10m, 109c

Total Calories Burned: 223

Tuesday, August 23, 2005

08/23/05 - Diet Log

Meals
Meal 1 (5:30am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (7:15am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 scrambled egg whites

Meal 3 (10:45am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (12:30pm)
- 2 scrambled egg whites with 1 tbsp. ff. cottage cheese, 1c. baby spinach, sliced mushrooms and onions
- 1 crab cake with lemon

Meal 5 (5:00pm)
- 16 oz. Chocolate PB Protein Shake
- 2 hard-boiled egg whites (1 yolk)

Meal 6 (7:30pm)
- chicken marinated in oranges
- 1/2c. carrots, 1/2c. green beans

Beverages
- 86 oz. water
- 12 oz. skim milk
- 12 oz. diet Vanilla Coke
- 12 oz. orange juice

08/23/05 - Workout Log

Weight Training - Legs/Glutes

Hip Adductor
- 10 reps @ 110lbs
- 10 reps @ 130lbs
- 10 reps @ 140lbs

Hip Abductor
- 10 reps @ 80lbs
- 10 reps @ 80lbs
- 8 reps @ 100lbs

Seated Leg Pressd
- 8 reps @ 155lbs
- 8 reps @ 175lbs
- 8 reps @ 175lbs

Leg Extension
- 8 reps @ 90lbs
- 8 reps @ 90lbs
- 6 reps @ 105lbs
- 6 reps @ 105lbs

Lunges
- 3 sets of 12

Squats
- 2 sets of 10

Deadlifts
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs

Cardio
- 20 minutes cycling - 1.21c
- 15 minutes treadmill (cooldown) - .98m, 97c

Total Calories Burned: 218

This is my Fitness and Diet Log. I will log, on a regular basis, my daily meals and fitness routine. As of April 2005, I have pledged to work hard over the summer to build muscle mass and reduce body fat. My whole lifestyle change began in January 2004. Since then, I have lost about 30lbs and counting. I have lowered my body fat percentage by about 8 percent and dropped from a size 14 to a size 8!