Erin's Fitness & Diet Log

2005-08-29T07:43:00.000-04:00

I'm moving back to LiveJournal!

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

Please continue to visit me!:)

08/28/05 - Diet Log

2005-08-28T09:11:00.000-04:00

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

2005-08-28T09:10:00.000-04:00

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

Total Calories Burned: 241

08/27/05 - Diet Log

2005-08-27T13:49:00.000-04:00

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

08/26/05 - Diet Log

2005-08-26T06:58:00.000-04:00

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

2005-08-26T06:55:00.000-04:00

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. =[

08/25/05 - Diet Log

2005-08-25T07:07:00.000-04:00

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

2005-08-25T07:04:00.000-04:00

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

08/24/05 - Diet Log

2005-08-24T07:52:00.000-04:00

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

2005-08-24T07:47:00.000-04:00

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

08/23/05 - Diet Log

2005-08-23T07:35:00.000-04:00

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

2005-08-23T07:32:00.000-04:00

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

08/22/05 - Diet Log

2005-08-22T06:42:00.000-04:00

Meals
Meal 1 (4:40am)
- 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
- 2 scrambled egg whites

Meal 3 (10:30am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (12:45pm)
- 1 crab cake with lemon
- 1 baked potato, 1/2c. mixed green beans and broccoli

Meal 5 (7:30pm) =/ [at Olive Garden)
- 1/2 breadstick
- small salad with onions and croutons
- shrimp with veggies and ww pasta
- 1/2 (shared) custard and fruit dessert

Beverages
- 75 oz. water
- 16 oz. Shirley Temple
- 12 oz. orange juice

I went to my boyfriend's all weekend... first time in about a month! So, I took the time to not log my food while I was away. :)

08/22/05 - Workout Log

2005-08-22T06:38:00.000-04:00

Weight Training - Back/Chest part I

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

Dual Pulley Pulldown
- 8 reps @ 45lbs
- 8 reps @ 45lbs
- 8 reps @ 50lbs

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

Lower Back Extension
- 10 reps @ 120lbs
- 10 reps @ 135lbs
- 10 reps @ 150lbs

Pushup
- 2 sets of 10

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

Chest Press
- 8 reps @ 50lbs
- 8 reps @ 50lbs
- 8 reps @ 55lbs

Cardio
- 20 minutes treadmill - 1.64m, 162c
- 5 minutes rowing - 46c
- 5 minutes cycling - 26c

Total Calories Burned: 234

08/20/05 - Diet Log

2005-08-20T06:25:00.000-04:00

Meals
Meal 1 (6:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

Meal 2 (10:00am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 3 (1:15pm)
- 2 pieces of chicken mixed with brown rice and peppers
- 1/2c. corn

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

Beverages
- 54 oz. water
- 12 oz. diet Vanilla Coke
-12 oz. orange juice

2005-08-19T12:40:00.000-04:00

I'm thinking of moving back to LiveJournal because I keep getting spam comments on my entries regarding stuff that has nothing to do with fitness. I'll keep you updated.

08/19/05 - Diet Log

2005-08-19T07:57:00.000-04:00

Meals
Meal 1 (5:40am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (7:40pm)
- 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)
- 2 scrambled egg whites with 1c. baby spinach, 1 tbsp. ff. cottage cheese, sliced onions and mushrooms
- 1c. mixed carrots and string beans

Meal 5 (2:00pm)
- 1 hard-boiled egg whites, 1 hard-boiled egg (whole egg)
- 16 oz. Chocolate PB Protein Shake
- 1/2c. strawberries

Meal 6 (6:00pm)
- Chicken mixed with brown rice and peppers
- 3/4c. corn

Beverages
- 104 oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

08/19/05 - Workout Log

2005-08-19T07:52:00.000-04:00

Weight Training- Arms/Shoulders part II

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

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

Tricep Extension
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 6 reps @ 35lbs (right)
- 6 reps @ 35lbs (left)

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

Bicep Ez-Bar
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 30lbs

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

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

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

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

Cardio
- 30 minutes treadmill (1 mile in 9:20) - 2.44m, 251

Yes, that's right... I ran a mile! I haven't ran a mile in MONTHS! Felt good. :)

I also got my body fat checked. A month ago I was at 19.3%. Now I'm up at 20%. What gives? I've been working damn hard and lifting heavier... I don't understand.

08/18/05 - Diet Log

2005-08-18T07:16:00.000-04:00

Meals
Meal 1 (5:30am)
- 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 with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (12:10pm)
- 3 slices of chicken
- 1/2c. green beans, 1/2c. roasted carrots

Meal 5
- 1c. Kashi Go Lean with skim milk, 1/2c. strawberries
- 16 oz. Chocolate PB Protein Shake

Meal 6
- 1 crab cake with lemon
- 1/2c. brown rice, 1/2c. spinach

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

08/18/05 - Workout Log

2005-08-18T07:14:00.000-04:00

Weight Training- Abdominals

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

Torso Rotation
- 10 reps @ 70lbs (right)
- 10 reps @ 75lbs (right)
- 10 reps @ 75lbs (left)
- 10 reps @ 70lbs (left)

Leg Raises
- 3 sets of 8

-Crunches with a medicine ball

- 20 minutes Tae-Bo crunches

Today I did the non-cardio part of my Tae-Bo DVD.... the part I haven't done in months. The part with all the different crunches and wow... it paid off. My abs were burning. And it felt good. :)

08/17/05 - Diet Log

2005-08-17T07:40:00.000-04:00

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

Meal 2 (7:30am)
- 1 hard boiled egg white (no yolk)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder

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

Meal 4 (12:15pm)
- 1 crab cake with a slice of lemon
- 1/2c. broccoli, 1/2c. brown rice

Meal 5 (3:30pm)
- 3 pieces of chicken
- 1/2c. green beans, 1/2c. spinach

Meal 6 (7:00pm)
- 1 apple
- 16 oz. Chocolate PB Protein Shake

Beverages
- 104 oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

Switched meals 5 and 6 because of work.

08/17/05 - Workout Log

2005-08-17T07:38:00.000-04:00

Weight Training- Back/Chest

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

Dual Pulley Pulldown
- 8 reps @ 45lbs
- 8 reps @ 50lbs
- 8 reps @ 50lbs

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

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

Chest Press
- 8 reps @ 50lbs
- 8 reps @ 50lbs
- 8 reps @ 55lbs

Pushups
- 2 sets of 12

Cardio
- 20 minutes crosstrainer - 1.91m, 206c
- 5 minutes rowing - 44c
- 5 minutes treadmill (cooldown) - .28m, 25c

Total Calories Burned: 275

08/16/05 - Diet Log

2005-08-16T06:41:00.000-04:00

Meals
Meal 1 (4:35am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (6:15am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

Meal 3 (9:35am)
- 1 container of Dannon non-fat yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (1:30pm)
- 1 crab cake with lemon
- 1/2c. brown rice, 3/4c. broccoli

Meal 5 (4:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1 apple

Meal 6 (6:10pm)
- 1 pieces of cinnamon crusted chicken (homemade)
- 1/2c. broccoli, 1/2c. roasted carrots

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

08/16/05 - Workout Log

2005-08-16T06:39:00.000-04:00

Weight Training - Legs/Glutes

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

Hip Aductor
- 8 reps @ 90lbs
- 8 reps @ 100lbs
- 8 reps @ 100lbs

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

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

Lunges
- 3 sets of 12

Squats
- 2 sets of 10

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

Cardio
- 20 minutes cycling - 126c
- 15 minutes treadmill (cooldown) - .95m, 87c

Total Calories Burned: 213

08/15/05 - Diet Log

2005-08-15T07:43:00.000-04:00

Meals
Meal 1 (5:10am)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel

Meal 2 (7:20am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

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

Meal 4 (12:15pm)
- 4 egg whites scrambled with 1.5 tbsp. ff. cottage cheese, 1 tbsp. Nature's Promise organic salsa, 1c. baby spinach, sliced mushrooms and sliced onion
- 1/2 baked potato with cheese

Meal 5 (5:30) was at the damn hair dresser... again!
- 16 oz. Chocolate PB Protein Shake
- 1 apple

Meal6 (6:30pm)
- 1 crab cake with lemon
- 1/2c. brown rice, 1/2c. string beans, 1/2c. broccoli

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

08/15/05 - Workout Log

2005-08-15T07:39:00.000-04:00

Weight Training- Arms/Shoulders/Abs

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

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

Tricep Extension
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 30lbs (right)
- 8 reps @ 30lbs (left)

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

Bicep Ez-Bar
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 30lbs

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

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

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

Weighted Raised
- 8 reps @ 20lbs
- 8 reps @ 20lbs
- 8 reps @ 20lbs

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

Torso Rotation
- 8 reps @ 70lbs (left)
- 8 reps @ 70lbs (left)
- 8 reps @ 70lbs (right)
- 8 reps @ 70lbs (right)

Leg Raises
- 3 sets of 8

Various crunches with medicine ball

Cardio
- 30 minutes treadmill - 2.46m, 243c

Total Calories Burned: 243c

08/14/05 - Diet Log

2005-08-14T06:16:00.000-04:00

Meals
Meal 1 (6:05am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 7 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

Meal 2 (10:30am)
- 1c. Kashi Go Lean mixed with 1 container of Dannon non-fat plain yogurt
- 1/2c. strawberries

Meal 3 (1:40pm)
- 4 egg whites scrambled with 1.5 tbsp. ff. cottage cheese, 1 tbsp. organic mild salsa, sliced onion, sliced mushrooms, 1c. baby spinach
- 1 baked potato with cheese

Meal 4 (3:15pm)
- 16 oz. Chocolate PB Protein Shake
- small salad with mushrooms, lettuce, onion, sliced carrot, 1 egg yolk and 1 tbsp. walnuts with EVOO and vinager dressing

Meal 5 (6:15pm)
- 3/4c. broccoli
- 2 pieces of sesame chicken
- 1 small slice of homemade pizza (ww crust, tomatoes, onions and peppers with cheese)

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

08/13/05 - Diet Log

2005-08-13T06:23:00.000-04:00

Meals
Meal 1 (6:15am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

Meal 2 (10:30am)
- 1 container of Dannon non-fat yogurt mixed with 1c. Kashi Go Lean, 1/2c. strawberries

Meal 3 (1:10pm)
- 3 small pieces of homemade chicken marsela
- 1 baked potato with melted cheese, 3/4c. green beans

Meal 4 (3:00pm)
- 16 oz. Chocolate PB Protein Shake
- small salad with mushrooms, onions, carrots with EVOO & Vinager dressing

Meal 5 (6:00pm)
- 2 pieces of sesame chicken
- 3/4c. broccoli, 1 ear of corn

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

08/12/05 - Diet Log

2005-08-12T08:04:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel

Meal 2 (8:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 3 almonds (all that was left!), 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

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. of homemade shrimp fried rice (shrimp, brown rice, peas and carrots)
- 3/4c. green beans

Meal 5 (1:45pm)
- 16 oz. Chocolate PB Protein Shake
- 1 apple with 1/2 tbsp. Natty PB

Meal 6
- chicken marsela
- baked potato with cheese, 3/4c. spinach

Beverages
- 100+ oz. water
- 12 oz. diet Sunkist
- 12 oz. orange juice

08/12/05 - Workout Log

2005-08-12T08:01:00.000-04:00

Weight Training - Back/Chest part II

Lower Back Extension
- 8 reps @ 120lbs
- 12 reps @ 135lbs
- 12 reps @ 150lbs

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

Dual Pulley Pulldown
- 8 reps @ 50lbs
- 8 reps @ 60lbs
- 8 reps @ 55lbs

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

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

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

Pushup
- 3 sets of 8

Cardio
- 25 minutes treadmill (HIIT and walking 4.0 mph) - 1.94m, 199c
- 5 minutes cycling (smaller cycle) - 29c

Total Calories Burned: 228

08/11/05 - Diet Log

2005-08-11T08:22:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake

Meal 2 (7:15am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 1 scoop unflavored protein powder, 10 almonds
- 2 hard-boiled egg whites (no yolks)

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

Meal 4 (12:05pm)
- 4 egg whites scrambled with 1 slice sharp cheese, 1.5 tbsp. ff. cottage cheese, 1 tbsp. mild salsa, 1c. baby spinach, sliced mushrooms, sliced onion
- 1/2c. brown rice

Meal 5 (2:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel with a small dab of Natty PB
- 1/2c. strawberries

Meal 6 (6:00pm)
- Around 1c. homemade shrimp fried rice with shrimp, peas, carrots and brown rice
- 3/4c. green beans

Beverages
- 12 oz. diet Sunkist
- 104 oz. water
- 12 oz. orange juice
- 12 oz. skim milk

08/11/05 - Workout Log

2005-08-11T08:20:00.000-04:00

Weight Training- Abs

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

Torso Rotation
- 10 reps @ 70lbs (right)
- 10 reps @ 70lbs (right)
- 10 reps @ 70lbs (left)
- 10 reps @ 70lbs (left)

Leg Raises
- 3 sets of 8

Crunches with a medicine ball

20 minutes Tae-Bo and varous crunches

08/10/05 - Diet Log

2005-08-10T08:21:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel

Meal 2 (8:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 1 scoop unflavored protein powder, 10 almonds
- 2 hard-boiled egg whites (no yolks)

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

Meal 4 (12:20pm)
- 4 egg whites scrambled with 1c. baby spinach, sliced mushrooms, sliced onion, 1.5 tbsp. ff. cottage cheese, 1 tbsp. mild salsa, 1 slice sharp cheese
- thin slice of homemade pizza on ww crust with tomatoes, mushrooms, onions, peppers and cheese

Meal 5 (2:45pm)
- 1c. homemade shrimp fried rice (brown rice, peas, carrot and shrimp)
- 1/2c. broccoli

Meal 6 (7:00pm)
- 16 oz. Chocolate PB Protein Shake
- salad made with baby spinach, mushrooms, onions, walnuts, 1 egg yolk and EVOO and Vinegar dressing

Beverages
- 100+ oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

Swapping meals 5 and 6 due to wacky work schedule.

08/10/05 - Workout Log

2005-08-10T08:18:00.000-04:00

Weight Training - Legs/Glutes

Hip Adductor
- 12 reps @ 100lbs
- 12 reps @ 120lbs
- 12 reps @ 130lbs

Hip Abductor
- 8 reps @ 90lbs
- 8 reps @ 90lbs
- 8 reps @ 100lbs

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

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

Lunges
- 3 sets of 12 with 20lb weights

Squats
- 2 sets of 12

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

Cardio
- 20 minutes cycling - 129c
- 15 minutes treadmill (cooldown) - .98m, 97c

Total Calories Burned: 226

08/09/05 - Diet Log

2005-08-09T08:28:00.000-04:00

Meals
Meal 1 (6:10am)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel

Meal 2 (8:05am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

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

Meal 4 (12:15pm)
- large spinach salad (with sliced chicken, 1 egg yolk, crushed red pepper, 1 tbsp. walnuts, onion, sliced mushrooms) with EVOO/Vinager dressing
- 1/2c. broccoli

Meal 5 (3:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1c. Kashi Go Lean with 5 oz. skim milk

Meal 6 (6:00pm)
- 1 slice of chicken
- 3/4c. broccoli, 1/2c. green beans, 1/2c. brown rice

Beverages
- 104 oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

08/09/05 - Workout Log

2005-08-09T08:24:00.000-04:00

Weight Training- Triceps/Biceps/Shoulders

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

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

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

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

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

Bicep Ez-Bar
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 30lbs

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

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

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

Cardio
- 25 minutes crosstrainer - 2.47m, 265c
- 5 minutes cycling (smaller cycle) - 29c

Total Calories Burned: 294

08/08/05 - Diet Log

2005-08-08T06:51:00.000-04:00

Meals
Meal 1 (4:45am)
- 16 oz. Chocolate PB Protein Shake
- 1 ww mini Thomas bagel

Meal 2 (6:30am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

Meal 3 (9:00am)
- 1c. Kashi Go Lean mixed with 1 container Dannon non-fat plain yogurt, 1/2c. strawberries

Meal 4 (12:10pm)
- 4 egg whites scrambled with 1.5 tbsp. ff. cottage cheese, 1 tbsp. mild salsa, 1c. baby spinach, 2 sliced mushrooms, sliced onion, 1 slice sharp cheese
- 3/4c. green beans

Meal 5 (3:15pm)
- 1 slice of chicken with breadcrumbs
- 3/4c. broccoli, 1/2c. carrots

Meal 6 (7:00pm)
- 1 banana
- 16 oz. Chocolate PB Protein Shake

Beverages
- 100+ oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

08/08/05 - Workout Log

2005-08-08T06:48:00.000-04:00

Weight Training- Back/Chest

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

Dual Pulley Pulldown
- 8 reps @ 45lbs
- 8 reps @ 50lbs
- 8 reps @ 50lbs

Seated Row
- 8 reps @ 55lbs
- 8 reps @ 60lbs
- 8 reps @ 60lbs

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

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

Vertical Chest
- 8 reps @ 40lbs
- 8 reps @ 45lbs
- 8 reps @ 45lbs

Pushups
- 3 sets of 8

Cardio
- 30 minutes treadmill (hill - level 15), 244c, 1.93m

Total Calories Burned: 244

08/07/05 - Diet Log

2005-08-07T06:39:00.000-04:00

Meals
Meal 1 (6:10am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

Meal 2 (10:30am)
- 1c. Kashi Go Lean with 5 oz. skim milk
- 1c. strawberries

Meal 3 (1:10pm)
- 4 egg whites scrambled with 1 slice sharp cheese, 1 tbsp. ff. cottage cheese, 1 tbsp. mild salsa, 1c. baby spinach, 3 small sliced mushrooms, sliced onions
- 1/2c. brown rice with sliced carrot and peas

Meal 4 (3:15pm)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1 mini ww Thomas bagel

Meal 5 (6:30pm)
- 3 small pieces of chicken with herbs
- small serving of mashed potatoes, 3/4c. green beans, 1/2c. carrots
- small salad with Basamic Vinagrette dressing

Meal 6 (7:45pm)
- small Chocolate-Vanilla twist cone with sprinkles (1st dessert of August... from DQ)

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

2005-08-06T06:38:00.000-04:00

My trainer stuff that I ordered from Ace Fitness came yesterday. Wow... the text book is so huge. I don't know how I'll ever learn all of this! It's going to take me years... there's just so much stuff. And I have to teach myself all of it. This is going to suck.

08/06/05 - Diet Log

2005-08-06T06:29:00.000-04:00

Meals
Meal 1 (6:05am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

Meal 2 (10:00am)
- 1 container Dannon non-fat yogurt mixed with 1c. Kashi Go Lean, 1/2c. blueberries
- 1c. strawberries

Meal 3 (2:00pm)
- 4 egg whites scrambled with 1 tbsp. ff. cottage cheese, 1 tbsp. mild salsa, 1c. baby spinach, 3 small sliced mushrooms, sliced onion
- 1/2c. broccoli

Meal 4 (4:00pm)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 1 scoop unflavored protein powder

Meal 5 (6:45pm)
- large salad with 1 tbsp. walnuts, 1 egg yolk, sliced chicken, mushrooms and raw broccoli with Olive Oil/Vinager dressing

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

08/05/05 - Diet Log

2005-08-05T07:43:00.000-04:00

Meals
Meal 1 (6:00am)
- 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, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled (no yolk) egg whites

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

Meal 4 (12:15pm)
- 4 egg whites scrambled with 1 tbsp. ff. cottage cheese, 2 sliced mushrooms, 1c. baby spinach, sliced onion, 1 tbsp. mild salsa
- 3/4c. green beans

Meal 5 (4:00pm)... was at salon 1-4pm
- 1c. Kashi Go Lean with skim milk
- 16 oz. Chocolate PB Protein Shake

Meal 6 (6:10pm)
- 2 pieces of chicken roasted with herbs
- 1/2c. corn, 1/2c. steamed potatoes, 1/2c. broccoli

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

Last night at work... at about 4 Starbursts compliments of Steph. Argh.

08/05/05 - Workout Log

2005-08-05T07:42:00.000-04:00

Cardio
- 15 minutes ellipticial - 1.02m, 191c
- 15 minutes treadmill (level 15 hill) - .97m, 95c

Total Calories Burned: 286

08/04/05 - Diet Log

2005-08-04T07:33:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake

Meal 2 (7:30am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

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

Meal 4 (12:20pm)
- 4 egg whites scrambled with 2 sliced mushrooms, onions, 1c. baby spinach, 1 tbsp. mild salsa, 1 tbsp. ff. cottage cheese
- 1/2c. broccoli
- 1 mini ww Thomas bagel

Meal 5 (3:45pm)
- left over chicken cachatori with mini redskin potatoes
- 3/4c. green beans, 1/2c. corn

Meal 6 (7:30pm)
- 16 oz. Chocolate PB Protein Shake
- small salad with lettuce, 1 tbsp. walnuts, raw broccoli, sliced carrots, onion, sliced chicken with Olive Oil and Vinegar dressing

Beverages
- 100+ oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

Switching meal 5 and 6 around due to work. Doh!

08/04/05 - Workout Log

2005-08-04T07:31:00.000-04:00

Weight Training- Abdominals

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

Torso Rotation
- 10 reps @ 70lbs, 10 reps @ 70lbs (right)
- 10 reps @ 70lbs, 10 reps @ 70lbs (left)

Leg Raises
- 3 sets of 8

Various crunches

Cardio
- 20 minutes TaeBo Ultimate Abs

08/03/05 - Diet Log

2005-08-03T08:09:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (8:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

Meal 3 (11:00am)
- 1 container Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. blueberries

Meal 4 (12:30pm)
- 1/2c. brown rice
- 4 egg whites scrambled with 1c. baby spinach, 1 tbsp. ff. cottage cheese, onions and 1 mushroom

Meal 5 (3:15pm)
- 1 small salad with lettuce, 1 egg yolk, 1 tbsp. walnuts, few pieces of sliced chicken, sliced carrot and raw broccoli with olive oil and vinager dressing
- 16 oz. Chocolate PB Protein Shake

Meal 6 (6:00pm)
- Chicken catcatori (sp?) [chicken in tomato sauce with peppers, onions, carrots]
- 1/2c. broccoli, 3/4c. corn

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

08/03/05 - Workout Log

2005-08-03T08:05:00.000-04:00

Weight Training- Back and Chest

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

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

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

Dual Pulley Pulldown
- 8 reps @ 35lbs
- 8 reps @ 40lbs
- 8 reps @ 45lbs

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

Vertical Chest
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs

Pushup
- 1 set of 15

Dumbbell Bench Press
- 8 reps @ 10lbs
- 8 reps @ 10lbs
- 8 reps @ 20lbs

Cardio
- 25 minutes treadmill - 1.78m, 173c
- 5 minutes rowing - 47c

Total Calories Burned: 220

08/02/05 - Diet Log

2005-08-02T08:35:00.000-04:00

Meals
Meal 1 (6:05am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (8:15am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, 10 almonds, cinnamon, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

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

Meal 4 (12:30pm)
- Various slices of leftover chicken with herbs
- 1/2c. brown rice with lemon
- 2 scrambled egg whites

Meal 5 (3:00pm)
- 1.5c. baby spinach salad mixed with 1 egg yolk, sliced chicken, 1 tbsp. walnuts with olive oil and vinager dressing
- 16 oz. Chocolate PB Protein Shake

Meal 6 (8:45pm... so late because of work)
- 3 small slices of homemade teriyki chicken
- 1/2c. brown rice mixed with peas and carrots
- 3/4c. string beans, 3/4c. corn

Beverages
- 104 oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

08/02/05 - Workout Log

2005-08-02T08:29:00.000-04:00

Weight Training- Arms/Shoulders

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

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

Tricep Extension
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 35lbs (right)
- 8 reps @ 35lbs (left)

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

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

Bicep Ez-Bar
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 30lbs

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

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

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

Cardio
- 20 minutes crosstrainer - 1.95m, 213c
- 15 minutes treadmill - 1.11m, 116c

Total Calories Burned: 329

08/01/05 - Diet Log

2005-08-01T08:14:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini ww Thomas bagel

Meal 2 (8:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

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 1 tbsp. ff. cottage cheese, 1c. baby spinach, sliced onion, sliced mushrooms
- 1/2c. brown rice

Meal 5 (3:00pm)
- 16 oz. Chocolate PB Protein Shake
- small salad with about 2c. baby spinach, sliced onion, 1 sliced egg yolk, 1 tbsp. walnuts with oil and vinager dressing

Meal 6 (6:30pm)
- chicken on the grill with lemon and herbs
- 1 ear of corn, 3/4c. brown rice, 1/2c. broccoli

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

08/01/05 - Workout Log

2005-08-01T08:11:00.000-04:00

Weight Training - Legs/Glutes

Hip Abductor
- 10 reps @ 90lbs
- 10 reps @ 90lbs
- 10 reps @ 100lbs

Hp Adductor
- 12 reps @ 110lbs
- 12 reps @ 120lbs
- 12 reps @ 130lbs

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

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

Squats
- 2 sets of 10

Lunges
- 3 sets of 12

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

Cardio
- 20 minutes cycling - 122c
- 15 minutes treadmill (cooldown) - .95m, 86c

Total Calories Burned: 208

August Goals

2005-07-31T21:28:00.000-04:00

- Only 3 cheat snacks (cake, pie, ice cream, etc.) this month
- Take at least 3 total classes this month
- Work on heavy sessions of lifting
- No sugars!!
- Work on flexability via stretching regularly
- Work on posture
- Learn how to cook new foods
- Find new ideas for breakfast and lunch
- Do at least one active thing per day

August Workout Schedule

2005-07-31T21:24:00.000-04:00

Monday: Legs, Glutes and cardio
Tuesday: Arms, Shoulders and cardio
Wednesday: Back, Chest and cardio
Thursday: Abdominals, Tae-Bo
Friday: *Choice*
Saturday: Rest or makeup day
Sunday: Rest or makeup day

A Look Back at July

2005-07-31T21:21:00.000-04:00

Let's go over which goals I hit and didn't hit...

- Only 3 cheat snacks (cake, pie, ice cream, etc.) this month - Made it. =]
- Take at least 1 class with a friend this month - Didn't happen
- Take at least 5 total classes this month - Didn't even take one
- Work on heavy sessions of lifting - Did it!
- NO SUGARS!! - Did about 80% on this
- Find a new breakfast drink - Gah, nope
- Try new foods - Kind of happened
- Get back in the habit of doing Tae-Bo - Accomplished
- Maintain better posture - Not that much better
- Lift heavier/lower reps - Yes

07/31/05 - Diet Log

2005-07-31T07:39:00.000-04:00

Meals
Meal 1 (7:10am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 1 mini ww Thomas bagel

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

Meal 3 (1:15pm)
- 1c. homemade shrimp fried rice with shrimp, brown rice, peas and carrots
- 1c. mixed veggies (green beans and carrots)

Meal 4 (3:15pm)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 16 oz. Chocolate PB Protein Shake

Meal 5 (6:30pm)
- 1 slice of breaded chicken with ff. cottage cheese
- sauteed baby spinach (2c.), mushrooms, onions and tomatoes

Beverages
- 72 oz. water
- 12 oz. skim milk
- 12 oz. diet Wild Cherry Pepsi
- 12 oz. orange juice

07/30/05 - Diet Log

2005-07-30T09:31:00.000-04:00

Meals
Meal 1 (9:15am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- leftover amount (amout 1/2c.) Dannon non-fat plain yogurt mixed with 1 sliced strawberry

Meal 2 (??)
- 1 slice of chicken with ff. cottage cheese
- ~~1/2c. brown rice~~, 3/4c. broccoli

Meal 3 (??)
- 1/2c. Dannon non-fat plain yogurt mixed with sliced strawberries, 1c. Kashi Go Lean and 1 tbsp. walnuts
- 16 oz. Chocolate PB Protein Shake

Meal 4
- 1c. homemade shrimp-fried rice made with brown rice
- 1/2c. green beans

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

Working 11-7 today so my meals are really screwed up. I know today I will not be getting enough calories which is sad. Meals 2 and 3 will both be at work. Meal 2 probably around 1 or 2 and Meal 3 sometime after that. Then dinner (an omlete with veggies) when I get home. *Sigh*

Edit: 7:42pm - FIGURES! After I heated up my lunch at work, I dropped the whole thing coming down the steps. I know it's gross but I had to eat so I picked up the chicken and broccoli and ate it. I couldn't, however, save the brown rice since it was scattered all over. *Sigh* Just wonderful, seriously.

07/28/05 - Diet Log

2005-07-29T08:33:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake
- 1 Thomas ww mini bagel

Meal 2 (8:05am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

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

Meal 4 (12:30pm)
- 1 slice of chicken smothered in 1 tbsp. ff. cottage cheese, 1c. baby spinach, onions on a ww wrap
- 3/4c. green beans

Meal 5 (3:30pm)
- 16 oz. Chocolate PB Protein Shake
- 1c. homemade ww pasta salad with chicken, tomatoes and broccoli

Meal 6 (6:10pm)
- 1 slice of chicken
- 1/2c. corn, 3/4c. brown rice, 1/2c. broccoli

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

07/29/05 - Workout Log

2005-07-29T08:28:00.000-04:00

Weight Training- Arms/Shoulders

Lateral Raise
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 5 reps @ 30lbs
- 10 reps @ 20lbs (right)
- 10 reps @ 20lbs (left)

Arm Curl
- 8 reps @ 30lbs
- 8 reps @ 35lbs
- 8 reps @ 35lbs
- 5 reps @ 15lbs (right)
- 5 reps @ 15lbs (left)

Tricep Extension
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 10 reps @ 35lbs (right)
- 10 reps @ 35lbs (left)

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

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

Bicep Ez-Bar
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 30lbs

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

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

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

Cardio
- 20 minutes crosstrainer - 2.0m, 216c
- 7 minutes treadmill - .44m, 42c

Total Calories Burned: 258

07/28/05 - Diet Log

2005-07-28T07:25:00.000-04:00

Meals
Meal 1 (5:35am)
- 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 hard boiled egg whites (no yolks)

Meal 3 (10:30am)
- 1/2c. Dannon non-fat plain yogurt mixed with 1/2c. strawberries, 1c. Kashi Go Lean, 1 tbsp. walnuts

Meal 4 (12:00pm)
- 4 scrambled egg whites with 1 tbsp. ff. cottage cheese and onions
- 1.5c. homemade ww pasta salad with chicken, tomatoes and broccoli

Meal 5 (3:00pm)
- 1 slice of breaded chicken with 1 tbsp. ff. cottage cheese
- 1/2c. mashed potatoes, 3/4c. green beans
- 1/2 homemade chocolate hazelnut biscotti

Meal 6 (6:30pm)
- 1/2c. carrots
- 16 oz. Chocolate PB Protein Shake

Beverages
- 104 oz. water
- 12 oz. skim milk
- 12 oz. diet Wild Cherry Pepsi
- 12 oz. orange juice

Another switch-a-roo day for meals 5 and 6!

07/28/05 - Workout Log

2005-07-28T07:22:00.000-04:00

Weight Training - Abs/Back/Chest part II

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

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

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

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

Vertical Chest
- 8 reps @ 40lbs
- 8 reps @ 45lbs
- 8 reps @ 45lbs

Pushup
- 1 set of 15

Torso Rotation
- 10 reps @ 70lbs, 10 reps @ 70lbs (right)
- 10 reps @ 70lbs, 10 reps @ 70lbs (left)

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

Leg Raises
- 3 sets of 8

Various Crunches with a medicine ball

07/27/05 - Diet Log

2005-07-27T07:49:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini Thomas ww bagel

Meal 2 (7:45am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard boiled egg whites (no yolks)

Meal 3 (10:45am)
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean and 1 tbsp. walnuts

Meal 4 (12:10pm)
- 1.5c. of homemade ww pasta salad with sliced chicken, broccoli and tomatoes
- small side salad with mushrooms, shreaded carrot, onions; Oil & Vinager dressing

Meal 5 (3:45pm)
- 4 egg whites scrambled with 1c. baby spinach, mushrooms, onions, 1 tbsp. ff. cottage cheese
- 2c. mixed veggies (carrots and corn)

Meal 6 (7:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1/2c. Dannon non-fat yogurt mixed with 1c. sliced strawberries

Beverages
- 101 oz. water
- 12 oz. skim milk
- 12 oz. orange juice
- 12 oz. diet Sunkist

Doing the work thing again tonight so I'm switching my Meal 5 and Meal 6 due to the fact that I only get a 15 minute break, grr!

07/27/05 - Workout Log

2005-07-27T07:48:00.000-04:00

Cardio
- 15 minutes stairmill - 1.19m, 120c
- 15 minutes treadmill - .95m, 102c

Total Calories Burned: 222

07/26/05 - Diet Log

2005-07-26T08:18:00.000-04:00

Meals
Meal 1 (6:05am)
- 16 oz. Chocolate PB Protein Shake
- 1 mini Thomas ww bagel

Meal 2 (8:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 1 hard-boiled egg white (no yolk)

Meal 3 (10:45am)
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean
- 1/2c. blueberries, 1 tbsp. walnuts

Meal 4 (12:10pm)
- 4 egg whites scrambled with 1 tbsp. ff. cottage cheese, 1c. baby spinach, mushrooms
- 3/4c. corn

Meal 5 (3:45pm)
- 1.5 cups of homemade pasta salad with ww pasta, chicken, broccoli, tomatoes
- 3/4c. carrots

Meal 6 (7:30pm)
- 16 oz. Chocolate PB Protein Shake
- Small side salad with shreaded carrot, mushrooms, onion and 1 sliced egg yolk with oil and vinager dressing

Beverages
- 68 oz. water
- 12 oz. skim milk
- 12 oz. diet Vanillia Coke
- 12 oz. orange juice

Going to work tonight from 5:30-9:30. So, I'll be probably having my dinner before work. I'll just be switching my dinner and mid-day snack around. Still in the planning process.

07/26/05 - Workout Log

2005-07-26T08:15:00.000-04:00

Weight Training- Legs/Glutes

Hip Adductor
- 12 reps @ 110lbs
- 12 reps @ 120lbs
- 12 reps @ 130lbs

Hip Abductor
- 10 reps @ 90lbs
- 10 reps @ 90lbs
- 8 reps @ 100lbs

Leg Extension
- 12 reps @ 75lbs
- 12 reps @ 90lbs
- 12 reps @ 90lbs

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

Lunges
- 3 sets of 12 @ 20lbs

Squats
- 2 sets of 12

Deadlifts
- 3 sets of 8 @ 40lbs

Cardio
- 20 minutes cycling - 126c
- 15 minutes treadmill - .96m, 105c

Total Calories Burned: 231

07/25/05 - Diet Log

2005-07-25T08:29:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate PB Protein Shake

Meal 2 (8:10am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

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

Meal 4 (12:15pm)
- 4 egg whites scrambled with 1c. baby spinach, mushrooms and 1.5 tbsp. ff. cottage cheese
- 1/2c. broccoli, 3/4c. homemade potato cassorole

Meal 5 (3:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean, 1 tbsp. walnuts, 1/2c. blueberries

Meal 6 (7:00pm)
- 1 piece of homemade chicken stuffed with spinach and ricotta cheese
- 1/2c. carrots, 1/2c. green beans

Beverages
- 91 oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 12 oz. orange juice

7/25/05 - Workout Log

2005-07-25T08:24:00.000-04:00

Weight Training - Abs/Back/Chest

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

Seated Row
- 8 reps @ 45lbs
- 8 reps @ 60lbs
- 8 reps @ 60lbs

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

Vertical Chest
- 8 reps @ 40lbs
- 8 reps @ 50lbs
- 8 reps @ 50lbs

Pushups
- 1 set of 15

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

Torso Rotation
- 8 reps @ 70lbs, 8 reps @ 70lbs (right)
- 8 reps @ 70lbs, 8 reps @ 70lbs (left)

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

Leg Raises
- 3 sets of 8

Various crunches with medicine ball

Cardio
- 15 minutes ellipticial - 1.06m, 198c
- 15 minutes treadmill - .96m, 100c

Total Calories Burned: 298

07/24/05 - Diet Log

2005-07-24T06:25:00.000-04:00

Meals
Meal 1 (6:10am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 1 Thomas mini ww bagel

Meal 2 (10:00am)
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 3 (1:30pm)
- 4 egg whites scrambled with 1.5 tbsp. ff. cottage cheese, 1c. baby spinach, mushrooms
- 2c. mixed veggies (brown rice and broccoli)

Meal 4 (3:00pm)
- 32 oz. Chocolate Peanut Butter Protein Shake
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean, 1/2c. blueberries and 1 tbsp. walnuts

Meal 5 (7:00pm) We went out!
- 1 small salad with Balsamic Vinagrette dressing
- Chicken and shrimp smothered in provelone cheese with sauteed spinach
- side of broccoli and rice pilef

Beverages
- 88 oz. water
- 12 oz. diet Wild Cherry Pepsi
- 12 oz. orange juice

Schedule for next week

2005-07-23T18:58:00.000-04:00

Monday: Abs/Back/Chest, cardio
Tuesday: Arms/Shoulders, cardio
Wednesday: Cardio? or Off, not sure
Thuesday: Abs/Back/Chest, cardio
Friday: Legs/Glutes, cardio
Saturday: Off
Sunday: Probably off

So, I'm looking to order my Personal Training package from Ace Fitness. I go to total it up, just to see how it would work, and the total shipping (and the CHEAPEST form they offer) is $11! Can you believe that?! Sigh.

07/23/05 - Diet Log

2005-07-23T06:36:00.000-04:00

Meals
Meal 1 (6:10am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

Meal 2 (10:00am)
- 1/2c. Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 3 (1:00pm)
- 4 egg whites scrambled with 1 tbsp. ff. cottage cheese, 1c. baby spinach, mushrooms
- 1/2c. brown rice
- 1/2c. blueberries

Meal 4 (3:35pm)
- 1 apple with 1 tbsp. Natty PB
- 1/2c. dry Kashi Go Lean

Meal 5 (7:00pm)
- 1 homemade taco in a ww tortilla with chicken, salsa, corn and brown rice
- 3/4c. string beans, 1 ear of corn

Beverages
- 90 oz. water
- 12 oz. skim milk
- 12 oz. orange juice
- 12 oz. diet Sunkist

07/22/05 - Diet Log

2005-07-22T08:21:00.000-04:00

Meals
Meal 1 (6:00am)
- 1/2 ww bagel
- 16 oz. Chocolate PB Protein Shake

Meal 2 (8:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

Meal 3 (11:00am)
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean
- 1/2c. strawberries

Meal 4 (12:15pm)
- 4 egg whites scrambled with 1.5c. baby spinach, mushrooms and 1 tbsp. ff. cottage cheese
- 3/4c. brown rice

Meal 5 (3:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean, a few blueberries and about 10 walnus

Meal 6 (6:00pm)
- small salad with lettuce, mushrooms, carrot and Olive Oil-Vinagrette dressing
- 1c. broccoli
- 1 homemade taco... made with ww tortilla, chicken, salsa, brown rice and corn
- 1 small slice of homemade banana bread

Beverages
- 100+ oz. water
- 12 oz. diet Sunkist
- 12 oz. orange juice

07/22/05 - Workout Log

2005-07-22T08:14:00.000-04:00

Weight Training - Arms/Shoulders

Lateral Raise
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 5 reps @ 40lbs
- 10 reps @ 20lbs (right)
- 10 reps @ 20lbs (left)

Arm Curl
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 10lbs (right)
- 8 reps @ 10lbs (left)

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

Bicep Curl
- 8 reps @ 35lbs
- 8 reps @ 35lbs
- 8 reps @ 35lbs
- 8 reps @ 25lbs (right)
- 8 reps @ 25lbs (left)

Seated Dip
- 8 reps @ 70lbs
- 8 reps @ 70lbs
- 8 reps @ 70lbs

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

Bicep Pullup
- 8 reps @ 45lbs
- 8 reps @ 45lbs
- 8 reps @ 45lbs

Bicep Ez-Bar
- 8 reps @ 30lbs
- 8 reps @ 30lbs
- 8 reps @ 30lbs

Weighted Raise
- 3 sets of 8 (20lbs)

Upper Tricep Extension
- 3 sets of 8 (15lbs)

Fly
- 2 sets of 8 (10lbs)

Cardio
- 15 minutes treadmill (mostly HIIT) - 1.17m, 126c

Total Calories Burned: 126c

As you can see, a ton of new exercises. Most were done with free weights. Yes, that's right... I finally got the guts to go over and actually spend more than 5 minutes with the free weights. I probably spend maybe 10-15 minutes over there just thinking of things I've seen in magazines. I probably did too much arm training today. I'll have to change up the exercises and such so that I'm not doing so many in one session. Near the end of my session, a bunch of macho men started coming over and I noticed that all the women who were over there with me were gone. So, it was me and about 5 men which kind of creeped me out... so I went and did cardio! =p

07/21/05 - Diet Log

2005-07-21T07:15:00.000-04:00

Meals
Meal 1 (7:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

Meal 2 (10:00am)
- 1/2c. Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean
- 1/2c. fresh sliced strawberries

Meal 3 (12:15pm)
- 4 egg whites scrambled with 1oz. sharp-cheddar cheese, 1c. baby spinach, mushrooms and 1 tbsp. ff. cottage cheese
- 1/2c. brown rice

Meal 4 (2:00pm)
- 1c. Kashi Go Lean with 5oz. skim milk
- 1 apple with .5 tbsp. Natty PB

Meal 5 (6:00pm)
- 1 crab cake with a slice of lemon
- 3/4c. green beans, 1/2c. broccoli , 3/4c. corn

Beverages
- 108 oz. water
- 12 oz. diet Sunkist
- 12 oz. orange juice

07/21/05 - Workout Log

2005-07-21T07:14:00.000-04:00

- 20 minutes Tae-Bo Ultimate Abs
- 15 minutes of different ab crunches

2005-07-20T14:32:00.000-04:00

I picked up my new Oxygen today with Katie Uter on the cover! I am very excited to read it. And off I go! =]

Well, these goals which I set at the begining of the month...

- Take at least 1 class with a friend this month
- Take at least 5 total classes this month

Yeah, they have yet to be fulfilled and I doubt the first one (one with a friend) will. I'm going to try to take at least one class by the end of the month. The downside is that the classes I actually am interested in are all in the evening or late afternoon. Argh.

07/20/05 - Diet Log

2005-07-20T08:16:00.000-04:00

Meals
Meal 1 (6:05am)
- 16 oz. Chocolate Peanut Butter Protein Shake
- 1/2 ww. bagel

Meal 2 (8:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds and 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolks)

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

Meal 4 (12:20pm)
- 4 egg whites scrambled with 1oz. sharp-cheddar cheese, 1c. baby spinach, sliced mushrooms and 1 tbsp. ff. cottage cheese
- 3 slices of grilled potatoes

Meal 5 (3:00pm)
- 16 oz. Chocolate Peanut Butter Protein Shake
- 1 small salad with lettuce, mushrooms, shreaded carrot, 5 walnuts, 1 egg yolk and mixed vinager and oil

Meal 6 (6:00pm)
- 2 small slices of sesame chicken
- 3/4c. green beans, 1/2c. corn, 3/4c. broccoli

Beverages
- 102 oz. water
- 16 oz. skim milk
- 12 oz. diet Wild Cherry Pepsi
- 12 oz. orange juice

07/20/05 - Workout Log

2005-07-20T08:13:00.000-04:00

Weight Training- Legs/Glutes

Hip Adductor
- 10 reps @ 110lbs
- 10 reps @ 120lbs
- 10 reps @ 130lbs

Hip Abductor
- 10 reps @ 90lbs
- 10 reps @ 90lbs
- 10 reps @ 100lbs

Seated Leg Press
- 8 reps @ 155lbs
- 8 reps @ 175lbs
- 8 reps @ 195lbs

Leg Extension
- 8 reps @ 90lbs
- 8 reps @ 75lbs
- 8 reps @ 90lbs

Lunges
- 3 sets of 12

Squats
- 2 sets of 12

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

Cardio
- 20 minutes cycling - 128c
- 15 minutes treadmill (cooldown) - .96m, 89c

Total Calories Burned: 217

07/19/05 - Diet Log

2005-07-19T08:21:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate Peanut Butter Protein Shake

Meal 2 (8:00am)
- 2 hard-boiled egg whites (no yolks)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder

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

Meal 4 (12:00pm)
- 1.5c. grilled shrimp
- 3/4c. brown rice, 3/4c. green beans

Meal 5 (2:00pm)
- 16 oz. Chocolate Peanut Butter Protein Shake
- 1 small side salad with lettuce, raw mushrooms, shreaded carrot, about 5 walnuts, 1 sliced egg yolk

Meal 6 (6:00pm)
- 4 egg whites scrambled with 1c. baby spinach, 1 oz. cheddar-sharp cheese shreaded, 1 tbsp. ff. cottage cheese, mushrooms
- 1c. mixed veggies (carrots and corn)

Beverages
- 104 oz. water
- 16 oz. orange juice
- 12 oz. diet Sunkist

07/19/05 - Workout Log

2005-07-19T08:16:00.000-04:00

Weight Training- Abs/Back/Chest

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

Seated Row
- 8 reps @ 45lbs
- 8 reps @ 60lbs
- 8 reps @ 60lbs

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

Vertical Chest
- 8 reps @ 40lbs
- 8 reps @ 50lbs
- 8 reps @ 50lbs

Pushups
- 1 set of 15

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

Torso Rotation
- 8 reps @ 70lbs (left)
- 8 reps @ 70lbs (left)
- 8 reps @ 70lbs (right)
- 8 reps @ 70lbs (right)

Abdominals
- 10 reps @ 75lbs
- 10 reps @ 80lbs
- 10 reps @ 80lbs

Leg Raises
- 3 sets of 8

Crunchs with a medicine ball

Cardio
- 25 minutes treadmill - 1.83m, 190c

Total Calories Burned: 190c

2005-07-18T15:02:00.000-04:00

Last night I had my 2nd cheat dessert of the month.

At the begining of July, I commited to no more than 3 cheat desserts a month. My first dessert was in the begining of July and was a berry custard type of thing from the Olive Garden. The second, which I had last night, was from Dairy Queen. It was a small chocolate cone with rainbow jimmies. Mmm :). So, I have one left if I choose to take it.

That's all for now.

07/18/05 - Diet Log

2005-07-18T10:14:00.000-04:00

Meals
Meal 1 (8:00am)
- 1/2 ww. bagel, toasted
- 16 oz. Chocolate Peanut Butter Protein Shake

Meal 2 (10:00am)
- 2 hard-boiled egg whites (no yolks)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder

Meal 3 (1:30pm)
- 1/2 slice breaded chicken
- 4 egg whites scrambled with 1 oz. sharp-cheddar cheese, 1c. baby spinach, mushrooms

Meal 4 (3:00pm)
- 1/2c. Dannon non-fat yogurt mixed with 1c. Kashi Go Lean
- 16 oz. Chocolate Peanut Butter Protein Shake

Meal 5 (6:30pm)
- 1.5 c. grilled shrimp
- 3/4c. green beans, 1 ear of corn
- 1/2c. brown rice
- small side salad with lettuce, carrots, mushrooms and Lite Olive Oil-Vinagrette dressing

Beverages
- 86 oz. water
- 12 oz. diet Wild Cherry Pepsi
- 16 oz. 2% milk

I spent the night at my boyfriend's, so I went to the LA Fitness up near his area. Very nice... I liked it alot more than mine. It was much roomier and the weight area was the whole upstairs and very spread out. I really liked it. =] I decided to try a whole bunch of new exercises while I was there. I'll have to find the names of them.

07/18/05 - Workout Log

2005-07-18T10:08:00.000-04:00

Weight Training - Arms/Shoulders

Lateral Raise
- 8 reps @ 30lbs
- 8 reps @ 35lbs
- 6 reps @ 40lbs
- 8 reps @ 25lbs (left)
- 8 reps @ 25lbs (right)

Seated Dip
- 8 reps @ 65lbs
- 8 reps @ 70lbs
- 8 reps @ 65lbs

Arm Curl
- 8 reps @ 30lbs
- 8 reps @ 35lbs
- 8 reps @ 35lbs
- 8 reps @ 20lbs (left)
- 8 reps @ 15lbs (right)

Bicep Curl
- 8 reps @ 35lbs
- 8 reps @ 35lbs
- 8 reps @ 25lbs (left)
- 8 reps @ 25lbs (right)

Tricep Pulldown
- 8 reps @ 45lbs
- 8 reps @ 50lbs
- 8 reps @ 50lbs

Tricep Extension
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 30lbs (right)
- 8 reps @ 30lbs (left)

*Lots of free weights*

2005-07-16T09:41:00.000-04:00

Consecutive Perfect Days: 9 (7/6 - 7/15)
I haven't been doing those as of late, doh! I forget, =/

Anyways, I tried a new exercise today... deadlifts! After much hype I've been seeing from different forums and Oxygen Magazine, I just had to try them. These will now become a regular exercise for me in my workout.

07/16/05 - Diet Log

2005-07-16T09:40:00.000-04:00

Meals
Meal 1 (7:10am)
- 16 oz. Chocolate Peanut Butter Protein Shake

Meal 2 (9:20am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 2 hard-boiled egg whites (no yolk)
- 1 banana

Meal 3 (12:30pm)
- 1 slice of homemade breaded chicken on a ww pita with mushrooms, 1c. baby spinach, 1 tbsp. ff. cottage cheese, 1 oz. sharp-cheddar cheese
- 1c. broccoli

Meal 4 (3:00pm)
- 16 oz. Chocolate Peanut Butter Protein Shake
- 1c. Kashi Go Lean with skim milk

Meal 5 (5:30pm)
- homemade taco (at my boyfriend's) with chicken, rice, salsa, lettuce, a little bit of sour cream in a taco shell

Beverages
- 86 oz. water
- 12 oz. diet Sunkist
- 16 oz. orange juice

07/16/05 - Workout Log

2005-07-16T09:37:00.000-04:00

Weight Training - Legs/Glutes Part II

Hip Abductor
- 10 reps @ 90lbs
- 10 reps @ 90lbs
- 8 reps @ 100lbs

Hip Adductor
- 10 reps @ 110lbs
- 10 reps @ 120lbs
- 10 reps @ 130lbs

Seated Leg Press
- 8 reps @ 155lbs
- 8 reps @ 175lbs
- 8 reps @ 195lbs

Leg Extension
- 8 reps @ 75lbs
- 8 reps @ 90lbs
- 8 reps @ 105lbs

Lunges
- 3 sets of 12

Squats
- 2 sets of 12

Deadlifts - New Exercise!
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs

Cardio
- 20 minutes cycling - 124c
- 10 minutes treadmill (cooldown) - .66m, 59c

Total Calories Burned: 185

07/15/05 - Diet Log

2005-07-15T08:09:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate Peanut Butter Protein Shake

Meal 2 (8:00am)
- 2 hard-boiled egg whites (no yolk)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 1 banana

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

Meal 4 (12:30pm)
- 4 egg whites scrambled with 1c. baby spinach, 1 mushroom, some shreaded sharp-cheddar cheese, 1 tbsp. ff. cottage cheese
- 1c. homemade whole wheat shrimp macaroni salad (celery, onions, 1c. shrimp)

Meal 5 (3:00pm)
- 16 oz. chocolate Peanut Butter Protein Shake
- 15 almonds

Meal 6 (6:45pm)
- 1 slice of breaded chicken with .5 tbsp. ff. cottage cheese
- 3/4c. carrots, 3/4c. corn, 1/2c. broccoli
- small side salad with shreaded carrots, mushrooms and 1 tbsp. Lite Olive Oil-Vinagrette dressing

Beverages
- 86 oz. water
- 12 oz. diet Wild Cherry Pepsi
- 12 oz. skim milk
- 16 oz. orange juice

07/15/05 - Workout Log

2005-07-15T08:04:00.000-04:00

Weight Training - Arms/Shoulders

Lateral Raise
- 8 reps @ 30lbs
- 8 reps @ 35lbs
- 5 reps @ 40lbs
- 8 reps @ 20lbs (right and left)

Arm Curl
- 8 reps @ 30lbs
- 8 reps @ 35lbs
- 8 reps @ 40lbs
- 6 reps @ 20lbs (right and left)

Tricep Extension
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 40lbs
- 8 reps @ 25lbs (left)
- 8 reps @ 30lbs (right)

Bicep Curl
- 8 reps @ 30lbs
- 8 reps @ 35lbs
- 8 reps @ 30lbs (right and left)

Seated Dip
- 8 reps @ 70lbs
- 8 reps @ 70lbs
- 8 reps @ 70lbs

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

Bicep Pullup
- 8 reps @ 25lbs (right)
- 8 reps @ 25lbs (right)
- 8 reps @ 30lbs (left)
- 8 reps @ 30lbs (left)

Cardio
- 25 minutes treadmill (speed walking and walking on inclines) - 1.63m, 173c

07/14/05 - Diet Log

2005-07-14T07:06:00.000-04:00

Meals
Meal 1
- 4 egg whites scrambled with 1 slice sharp cheese, 1c. baby spinach
- 1/2 ww. bagel with 1 tsp. Natty PB

Meal 2
- Mixed sliced banana and strawberries

Meal 3
- 1.5 slices of homemade bbq chicken sliced and wrapped in a ww tortilla with baby spinach, mushrooms, ff. cottage cheese and shreaded sharp-cheddar cheese
- 1/2c. Dannon non-fat plain yogurt mixed with 1c. Kashi Go Lean

Meal 4
- 1/2c. oats mixed with 1 tbsp. Natty PB, 10 almonds, cinnamom and 1 scoop unflavored protein powder

Meal 5
- 1.5 pieces of grilled chicken
- 3/4c. green beans, 3/4c. corn

Beverages
- 90 oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 16 oz. orange juice

07/14/05 - Workout Log

2005-07-14T07:05:00.000-04:00

- 30 minutes of TaeBo Ultimate Abs
- various ab crunches
- 15 pushups

Bought some food!

2005-07-13T16:31:00.000-04:00

I went to Whole Foods today for the first time. Well, I've been in WF's before but never to the one near me. It was really nice and quite the major opposite of the other one I've been in... 3 floors in Union Square in NYC, hehe.

Anywho, I picked up some items that didn't cost me nearly as much as I thought... just about $6! I got a box of Kashi Go Lean, 1 pound of flax seed, 1.5 pounds of rolled oats and 2 whole wheat bagels. Then I went to Giant and bought 2 new packets of egg whites and a 32 oz. tub of ff. plain yogurt! I plan on hard-boiling some eggs tonight too.

I took off from the gym today since today was my day off from work also and I just wanted to relax. I also have tomorrow off from the gym, however, it's still a workout today! It's abs and TaeBo day so I'll be doing that tomorrow at my house. Then arms on Friday and part II of legs on Saturday. It should finish up to be a good week. =]

07/13/05 - Diet Log

2005-07-13T09:13:00.000-04:00

Meals
Meal 1 (8:45am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 1 banana

Meal 2 (12:00pm)
- 4 egg whites scrambled with 1 slice of american cheese, 1c. baby spinach, mushrooms and 1 tbsp. ff. cottage cheese
- 1c. homemade macaroni salad with shrimp, celery and onions

Meal 3 (2:00pm & 4:00pm)
- 2c. cut up strawberries (2pm)
- 32 oz. Chocolate Peanut Butter Protein Shake with 1/2 tsp. flax seed

Meal 4 (6:30pm)
- 1 crab cake with a slice of lemon; 1 chicken leg
- 1/2c. corn, 3/4c. green beans, 1/2c. carrots

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

Today hasn't been a very good day... as you can probably tell from my meal log. Not enough spacing nor calories I don't think. I'm about to have that time of the month so I didn't really have much of an appetite earlier in the day. Bah.

07/12/05 - Diet Log

2005-07-12T08:27:00.000-04:00

Meals
Meal 1 (6:00am)
- 16 oz. Chocolate Peanut Butter Protein Shake

Meal 2 (8:05am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds, 1 scoop unflavored protein powder
- 1 banana

Meal 3 (10:45am)
- 1 container Dannon ff. plain yogurt with 1 tbsp. sf. grape jelly

Meal 4 (12:00pm)
- 4 egg whites scrambled with 1 slice American Cheese, 1 tbsp. ff. cottage cheese, 1c. baby spinach
- 1c. homemade ww. pasta salad with ww pasta, shrimp, onions and celery

Meal 5 (2:00pm)
- 2c. fruit salad (strawberries and blueberries)
- 16 oz. Chocolate Peanut Butter Protein Shake

Meal 6 (6:30pm)
- 1.5 crab cakes with slice of lemon
- 3/4c. corn, 1/2c. spinach

Beverages
- 104 oz. water
- 12 oz. skim milk
- 12 oz. diet Wild Cherry Pepsi
- 16 oz. orange juice

07/12/05 - Workout Log

2005-07-12T08:23:00.000-04:00

Weight Training - Abs, back, chest

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

Seated Row
- 8 reps @ 45lbs
- 8 reps @ 50lbs
- 8 reps @ 60lbs

Lower Back Extension
- 10 reps @ 135lbs
- 10 reps @ 145lbs
- 10 reps @ 150lbs

Vertical Chest
- 8 reps @ 40lbs
- 8 reps @ 45lbs
- 8 reps @ 45lbs

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

Pushups
- 1 set of 15

Torso Rotation
- 10 reps @ 75lbs, 8 reps @ 80lbs, 8 reps @ 75lbs (right)
- 10 reps @ 75lbs, 8 reps @ 80lbs, 8 reps @ 75lbs (left)

Abdominals
- 12 reps @ 70lbs
- 8 reps @ 80lbs
- 8 reps @ 75lbs

Leg Raises
- 3 sets of 8

Crunches with a medicine ball

Cardio
- 15 minutes treadmill - 1.11m, 119c
- 15 minutes crosstrainer - 1.48m, 162c

Total Calories Burned: 281

Cooking time!!

2005-07-11T12:26:00.000-04:00

I have decided to commit the next 2 weeks to learning how to cook more meals for myself and trying new foods.

I'm currently going to go on the look out for recipes that seem simple enough and watch food shows on TV to learn.

Hopefully at the end of these two weeks, I'll learn more about portion, food and cooking in general.

Any easy, starter recipes are incouraged!

07/11/05 - Diet Log

2005-07-11T08:21:00.000-04:00

Meals
Meal 1 (6:10am)
- 16 oz. Chocolate PB Protein Shake

Meal 2 (8:05am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 1 scoop unflavored protein powder
- 1 slice ww. toast

Meal 3 (10:50am)
- 1 banana

Meal 4 (12:10pm)
- 4 egg whites scrambled with 1 tbsp. mild salsa, 1 tbsp. ff. cottage cheese, 1 slice sharp cheese, 1 mushroom, baby spinach
- 1/2c. brown rice

Meal 5 (2:00pm)
- 16 oz. Chocolate PB Protein Shake
- 1c. strawberries mixed with 1 container Dannon Non-Fat plain yogurt

Meal 6 (6:00pm)
- 1/2c. shrimp
- 1 crab cake with 3/4c. spinach, 1/2c. green beans, 1/2c. carrots

Beverages
- 104 oz. water
- 12 oz. skim milk
- 12 oz. diet Sunkist
- 16 oz. orange juice

07/11/05 - Workout Log

2005-07-11T08:16:00.000-04:00

Weight Training- *Choice Day* (I chose legs and glutes)

Hip Abductor
- 8 reps @ 90lbs
- 10 reps @ 100lbs
- 8 reps @ 110lbs

Hip Adductor
- 8 reps @ 110lbs
- 8 reps @ 120lbs
- 10 reps @ 130lbs

Leg Extension
- 8 reps @ 75lbs
- 8 reps @ 90lbs
- 8 reps @ 90lbs

Seated Leg Press
- 8 reps @ 175lbs
- 8 reps @ 175lbs
- 8 reps @ 195lbs (highest pounds hit ever!)

Squats
- 3 sets of 10

Lunges
- 3 sets of 12

Cardio
- 20 minutes cycling - 124c
- 15 minutes treadmill - .93m, 88c

Total Calories Burned: 212

New Goal : Pushups!

2005-07-10T18:34:00.000-04:00

After watching that episode of MTV's True Life, I have been inspired with a new challenge for myself. I RARELY participate in the exercise we all call "pushups." So, that's my new goal... 50, in a row, by September. I'm going to try to fullfill this goal the best I can. I just tried to see how many I can do without stopping.... right now, I'm at a little over 15. We'll see how this goes!

07/10/05 - Diet Log

2005-07-10T09:17:00.000-04:00

Meals
Meal 1 (8:45am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, almonds, 1 scoop unflavored protein powder

Meal 2 (11:10am)
- 1 banana

Meal 3 (1:45pm)
- 4 egg whites scrambled with 1 slice sharp cheese, .5 tbsp. mild salsa, .5 tbsp. ff. cottage cheese, mushrooms
- 3/4c. brown rice

Meal 4 (4:00pm)
- 32 oz. Chocolate Peanut Butter Protein Shake
- 1/2c. blueberries

Meal 5 (7:00pm)
- 3 small pieces of sesame chicken
- 3/4c. corn, 1/2c. carrots, 1/2c. spinach

Beverages
- 16 oz. orange juice
- 12 oz. diet Sunkist
- 16 oz. skim milk
- 80 oz. water

2005-07-10T09:15:00.000-04:00

Consecutive Perfect Days: 3 (7/6 - 7/9)

07/09/05 - Diet Log

2005-07-09T09:20:00.000-04:00

Meals
Meal 1 (7:00am)
- 16 oz. Chocolate Peanut Butter Protein Shake [25g protein]

Meal 2 (9:00am)
- 1/2c. oats mixed with 1 tbsp. Natty PB, cinnamon, 10 almonds and 1 scoop unflavored protein powder [30g protein]
- 1 slice Whole Foods ww organic oatmeal bread, toasted

Meal 3 (12:15pm)
- 4 egg whites scrambled with 1 slice swiss cheese, 1 tsp. mild salsa, .5 tbsp. ff. cottage cheese, 1 mushroom
- 3/4c. green beans

Meal 4 (3:00pm)
- 16 oz. Chocolate Peanut Butter Protein Shake [25g]
- 2c. fruit salad (strawberries and blueberries) added to 1 container of Dannon non-fat plain yogurt [9g protein]

Meal 5 (6:00pm)
- 1/2-1c. penne pasta with peas, carrots and broccoli in a sauce (not ww pasta =/)
- chicken with herbs

Beverages
- 100+ oz. water
- 12 oz. diet Sunkist
- 16 oz. orange juice

Ate at my bf's... alas no ww pasta. =[

07/09/05 - Workout Log

2005-07-09T09:17:00.000-04:00

Cardio
- 15 minutes stairmill - 1.17m, 120c, 56 floors (levels 10 and 5)
- 15 minutes treadmill - .99m, 113c

Total Calories Burned: 233

Also did a few abdominal moves this morning at the gym with a medicine ball. =]