If I can change one life, then it has all been worth it. I am a Personal Trainer and Certified 200hr Yoga Instructor.
Wednesday, June 29, 2011
Meals and Workouts Girls Weekend Getaway
OK, here are my meals and workouts from the weekend getaway. My weigh in is 123.5 and I still feel "fluffy" from too many strange foods.
You will see lots of things on here I don't normally have, however I did bring 3 Quest bars for snacks. (I should have brought 5) Plus then I FORGOT my lunch on Monday, right in the fridge so I had to go out and get a salad. Whew!
I will have more pictures of my shopping as soon as I get them loaded up plus maybe some from the other camera, and a new workout plan for July as well.
We left Friday Morning:
Breakfast
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Breakfast TOTALS: 240 6 2 48
Lunch
McDonald's Honey Mustard Snack Wrap with Grilled Chicken, 1 serving 260 27 9 18
McDonald's Frappe Mocha (Medium) 16 oz., 1 serving 560 78 24 8
Lunch TOTALS: 820 105 33 26
Dinner
Hamburger, single patty with bun, 1 sandwich 275 31 12 12
French Fries (french fried potatoes), 20 strips 200 31 8 3
Tea, brewed, 6 fl oz 2 1 0 0
Dinner TOTALS: 476 62 19 15
Snack
Water, bottled, 1 serving 0 0 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack TOTALS: 200 22 9 20
Snack 1
Apple Pie, 0.5 piece (1/8 of 9" dia) 148 21 7 1
Ice cream cones, cake or wafer-type, 1 cone 17 3 0 0
Snack 1 TOTALS: 165 24 7 2
Snack 2
None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,901 220 71 111
DEFICIT = 249 (WALKING INCLINES)
Saturday:
Breakfast
Waffles, from recipe, 1 waffle, round (7" dia) 218 25 11 6
Reduced Calorie Pancake Syrup, 4 tbsp 98 27 0 0
Butter, whipped, 2 tbsp 135 0 15 0
Breakfast TOTALS: 451 51 26 6
Lunch
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Water, bottled, 1 serving 0 0 0 0
Lunch TOTALS: 200 22 9 20
Dinner
Filet Mignon, 4 oz 209 0 13 24
Red Wine, 6 fl oz 127 3 0 0
Sweet potato, cooked, baked in skin, without salt, 1 cup 180 41 0 4
Tossed Salad, 1 cup 22 4 0 2
Oil and Vinegar Salad Dressing, 2 tbsp 140 1 16 0
Dinner TOTALS: 679 50 29 30
Snack
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 240 6 2 48
Snack 1
Ice cream cones, cake or wafer-type, 1 cone 17 3 0 0
Apple Pie, 0.5 piece (1/8 of 9" dia) 148 21 7 1
Snack 1 TOTALS: 165 24 7 2
Snack 2
None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,735 153 73 105
DEFICIT = 299 (SWIMMING)
Sunday:
Breakfast
Waffles, from recipe, 1 waffle, round (7" dia) 218 25 11 6
Reduced Calorie Pancake Syrup, 4 tbsp 98 27 0 0
Butter, whipped, 2 tbsp 135 0 15 0
Breakfast TOTALS: 451 51 26 6
Lunch
Pizza Hut Medium Hand Tossed Cheese Pizza (1 slice), 2 serving 460 50 20 24
Cola, contains caffeine, 4 fl oz 52 13 0 0
Lunch TOTALS: 512 63 20 24
Dinner
McDonald's Frappe Mocha (Medium) 16 oz., 1 serving 560 78 24 8
Dinner TOTALS: 560 78 24 8
Snack
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 240 6 2 48
Snack 1 (I should have had my Casein protein here but was too bloated this left my protein way to low for the day)
None
Snack 1 TOTALS: 0 0 0 0
Snack 2
None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,764 199 72 86
DEFICIT = 224 (1 HOUR WALK)
Monday:
Breakfast
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Lean Pockets, Bacon, Egg, & Cheese, 1 serving 280 40 9 12
Breakfast TOTALS: 282 40 9 12
Lunch
Tea, brewed, 4 fl oz 1 0 0 0
OhYeah High Protein Bar - Peanut Butter Caramel, 1 serving 380 30 19 27
Lunch TOTALS: 381 30 19 27
Dinner
Perdue Chicken Boneless, Skinless No Hormones Breasts 4.8oz, 1 serving 140 1 3 28
Green Beans (1/2 cup), 2 serving 40 8 0 2
Dinner TOTALS: 180 9 3 30
Snack
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 240 6 2 48
Snack 1
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 200 22 9 20
Snack 1 TOTALS: 200 22 9 20
Snack 2
Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24
CALORIES CARBS FAT PROTEIN
Totals: 1,404 110 43 161
DEFICIT = 0 (OFF DAY)
Tuesday:
Breakfast
Jimmy Dean Sausage Biscuits, breakfast sandwich, 1 package 385 23 28 10
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Breakfast TOTALS: 387 23 28 10
Lunch
Tossed Salad, 1.5 cup 33 7 0 3
Roasting Chicken, light meat, 0.5 cup, chopped or diced 107 0 3 19
Louis Kemp, Crab Delights-imitation crab, 0.5 cup 70 10 0 8
Mozzarella Cheese, part skim milk, 0.5 oz 36 0 2 3
Oil and Vinegar Salad Dressing, 1 tbsp 70 0 8 0
Balance Bar- Almond Brownie, 0.5 serving 100 11 4 8
Lunch TOTALS: 416 28 17 41
Dinner
Pork Chops (pork loin), roasted, 4 oz 226 0 10 31
Yam Sauced Cuts - Royal Prince Orange Pineapple, 0.5 cup 160 38 0 2
Dinner TOTALS: 386 38 10 33
Snack
Spinach, fresh, 1 cup 7 1 0 1
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Snack TOTALS: 362 37 3 50
Snack 1
Balance Bar- Almond Brownie, 0.5 serving 100 11 4 8
Snack 1 TOTALS: 100 11 4 8
Snack 2
Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24
CALORIES CARBS FAT PROTEIN
Totals: 1,772 139 62 165
DEFICIT = 83 (LUNCH INCLINE WALK)
BIRTHDAY COUNTDOWN BEGINS......
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