4-2-09 137 pounds
8:00 AM Breakfast
Peanut Butter and Strawberry Preserves-topped Rice Cake
Quaker No-salt Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1-2 tbsp Polaner sugar-free strawberry preserves - 10 calories, 5 g carb, 0 g sugar
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
3 Medium Strawberries – 18 calories, 2.4 g sugar
12:10 PM Lunch
Grilled Chicken Salad with Fresh Balsamic Vinaigrette
3 oz grilled chicken breast 80 calories, 20 g protein
1.5 cups lettuce - 9 calories
2 tbsp homemade balsamic vinaigrette - 25 calories
2:00 Snack
1 tbsp Maranatha No-stir organic creamy peanut butter – 95 calories, 3.5 g protein
4:00 WORKOUT
20 and 30 calorie energy drink powder mixed with water – I needed more than one for this sucker!
47 minutes/500 calories on the stepper
Chest, Back and Tri’s weight training with Dave. (Sets x Reps x Weight)
1. Incline Press - 3 x 10 x 15
2. Pec Fly – 3 x 10 x 35
3. Crunches on the Incline Bench - 2 x 25 x Body weight
4. Lat Pull Down – 3 x 10 x 55
5. Triceps Pushdown (Cables) – 3 x 10 x 25
Cool Down: 17 minutes/100 calories/1 mile treadmill @ 3.5 mph
Total: 64 minutes, 600 calories
6:50 Dinner
Grilled Chicken Breast with Broccoli and Green Beans5-oz grilled chicken breast, salt and pepper to taste – 276 calories, 42 g protein
1 cup cooked frozen broccoli – 30 calories, 4 g protein
1 cup cooked frozen green beans – 90 calories, 3 g protein
2 tbsp homemade balsamic vinaigrette – 25 calories
8:50 Snack
Breakstone low-fat cottage cheese, 4-oz - 90 calories, 11 g protein
Daily Totals: 960 Calories, 95.5 g Protein
Notes: Wow! What a day! I had a great workout and tons of water today. Tomorrow is my day off so I have to be sure to get to the gym even though I don’t have to be there! It shouldn’t be too hard since I have the video shoot on Sunday and have to practice the 40 exercises I have to do. Plus, I am getting my hair highlighted next door at 1:00, so I should make it over there. It will just be nice to not have to get there at 7:30 AM for a change!
Sleep is very important to weight loss according to a lot of experts as well as ACE. I don’t know if I get 7 hours of sleep every night, but I know that it is a good idea that everyone try to. I was going to write more, but I forgot what I was thinking!!!! My brain must be revolting against the lack of sugar and carbs, haha…
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
