My weekend meals and workouts were not as good as they could have been over the weekend. As you can see on Sunday I did not even get all my 6 meals in.
This is what weekend sabotage is all about. I don't know if your guilty of this, but it can wreck all your hard work. Eating too little or too much, or the wrong foods can be a HUGE set back. (insert know this well, excuses after excuses been there done that)
I have done really well getting over adding "extra treats" like a Starbucks or ice cream/dessert, but this trip I did not do very good keeping my meta on fire. Oh and I missed my fire water too *sigh.
My one advice to myself and others is YOU CAN'T PLAN WELL ENOUGH, you have to over plan. Just to be sure your getting all the clean foods and meals that you can so you don't jump off the wagon with some foods that can be addicting.
Sugar. Sugar. Sugar.
Not sure if its just that I am getting older, or if its just because my body needs more recovery or me slacking but it takes me longer to recover.
My June workout plan is going as projected:
(splits)
Monday - off or walk at park at lunch
Tuesday - am workout Yoga or cardio / pm client ST or circuit
Wed - ST in the Am / pm client Zumba cardio
Thur - am workout Yoga or ST / pm client circuit or cardio
Fri - cardio
Sat - ST + Yoga
Sun - Cardio + Stretch
My meals and deficit this past weekend:
(check out the burn on Saturday)
Monday -
Breakfast
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Cinnamon, ground, 1 tbsp 18 5 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Peaches, canned, water pack, 0.5 cup, halves or slices 29 7 0 1
OhYeah! Almond Fudge Brownie Bar (1 serving=45g), 1 serving 190 18 9 14
Breakfast TOTALS: 482 60 22 22
Lunch
Quest Protein Bar - Vanilla Almond Crunch, 0.5 serving 115 10 6 10
Sonic Chicken Strips (2) Kids' Meal, 1 serving 210 13 11 14
Honey Mustard, 1 tsp 10 1 0 0
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Tortillas Soft whole wheat low carb - MI MAMAS, 1 serving 70 7 4 4
Lunch TOTALS: 465 39 21 28
Dinner
Kashi GoLean Original Cereal, 1 cup 140 30 1 13
Tea Green by Luzianne w/Caffeine per bag, 1 serving 0 0 0 0
Coconut Milk Organic So Delicious Original, 1 cup 80 7 5 1
Dinner TOTALS: 220 37 6 14
Snack
Coconut Milk Organic So Delicious Original, 1 cup 80 7 5 1
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Strawberries, fresh, 0.5 cup, halves 23 5 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Spinach, fresh, 1 cup 7 1 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Snack TOTALS: 359 21 7 51
Snack 1
Grapes, 1 cup, seedless 60 28 1 1
Hard Boiled Egg, 1 large 70 1 5 6
Snack 1 TOTALS: 130 29 6 7
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: 1,776 189 64 146
DEFICIT = 62
Sunday -
Breakfast
Hard Boiled Egg, 2 large 140 1 11 13
Orange Juice, 1 cup 110 25 1 2
Waffles, from recipe, 1 waffle, round (7" dia) 218 25 11 6
Mrs. Butterworth's Sugar Free Syrup, 0.25 cup 35 12 0 0
Breakfast TOTALS: 503 63 22 21
Lunch
Chicken - Purdue Breaded Cutlet 1 cutlet, 1 serving 170 14 7 12
Butter, salted, 1 pat (1" sq, 1/3" high) 36 0 4 0
Kraft Light Done Right Ranch Salad Dressing, 2 tbsp 77 3 7 0
French Fries (french fried potatoes), 10 strips 100 16 4 2
Tea, brewed, 6 fl oz 2 1 0 0
Bread, french or vienna (includes sourdough), 1 slice, small (2" x 2-1/2" x 1-3/4") 88 17 1 3
Tossed Salad, 1.5 cup 33 7 0 3
Lunch TOTALS: 505 57 23 19
Dinner
Honey Mustard, 2 tsp 20 2 0 0
French Fries (french fried potatoes), 10 strips 100 16 4 2
Chicken Thigh, 1 thigh, bone and skin removed 82 0 3 14
Chicken - Purdue Breaded Cutlet 1 cutlet, 1 serving 170 14 7 12
Dinner TOTALS: 372 32 13 27
Snack
Tea, brewed, 6 fl oz 2 1 0 0
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 232 20 12 20
Snack 1
None
Snack 1 TOTALS: 0 0 0 0
Snack 2
None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,612 171 70 87
DEFICIT = 75
Saturday -
Breakfast
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Breakfast TOTALS: 365 37 3 50
Lunch
Oscar Meyer Lunchable Turkey & Cheddar, 1 serving 330 23 19 18
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Lunch TOTALS: 560 42 31 38
Dinner
Chinese Chicken LoMein, 1 serving 201 28 1 19
Crab Rangoon (2 pieces 34.0 G), 1.5 serving 159 15 8 6
Mountain Dew (8 oz), 1 serving(s) 110 31 0 0
Dinner TOTALS: 470 74 9 25
Snack
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Snack TOTALS: 230 19 12 20
Snack 1
Cereals, Kashi GoLean Crunch, 0.33 cup 63 12 1 3
Raisins, 1 small box (1.5 oz) 129 34 0 1
Almonds, 0.5 oz (24 whole kernels) 82 3 7 3
Snack 1 TOTALS: 274 49 8 7
Snack 2
None
Snack 2 TOTALS: 0 0 0 0
CALORIES CARBS FAT PROTEIN
Totals: 1,898 221 64 141
DEFICIT = 1195
Friday -
Breakfast
Cinnamon, ground, 1 tbsp 18 5 0 0
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb) 81 21 0 0
Walnuts, 0.5 oz (14 halves) 95 2 9 2
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Breakfast TOTALS: 344 55 13 8
Lunch
Turkey breast meat, 3 slices 66 3 1 11
Grapes, 1 cup, seedless 60 28 1 1
Tortillas Soft whole wheat low carb - MI MAMAS, 1 serving 70 7 4 4
Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp 50 1 5 0
Kraft Jello-o Brand Fat Free Sugar Free Pudding, Chocolate, 1 Serving 60 8 0 0
Lunch TOTALS: 306 48 11 17
Dinner
Quest Protein Bar - Vanilla Almond Crunch, 1 serving 230 19 12 20
Dinner TOTALS: 230 19 12 20
Snack
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Spinach, fresh, 1 cup 7 1 0 1
Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Snack TOTALS: 365 37 3 50
Snack 1
Raisins, 1 small box (1.5 oz) 129 34 0 1
Almonds, 0.5 oz (24 whole kernels) 82 3 7 3
Cereals, Kashi GoLean Crunch, 0.33 cup 63 12 1 3
Snack 1 TOTALS: 274 49 8 7
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: 1,639 211 48 126
DEFICIT = 265
MISSION BIKINI = 11 DAYS
No comments:
Post a Comment