Day started at 8am
Muscle+ class: 6:30pm
I didn’t write it down as we went so here’s my best shot from what I can remember.
25 Shoulder/chest press upright
24 inner outer thighs using bands
25 bicep curls with bands
2 mins Planks with push-ups and rotations
25 kettle bell squats
25 triceps with weights
10 min ab routine
More, I can’t remember the rest
Thursday: High-calorie (2000 calories)
1 cup orange juice (112 calories)
I drank only half – too acidic for my stomach.
Poached egg on a whole-wheat
English muffin with nitrate/nitrite free 1 slice Canadian bacon (71 and 134 and 43 = 248 calories)
I substituted the muffin for wheat tortilla (110 cals). And I had no bacon but wish I did. Added half an avocado (125 cals) instead.
1/2 cup sauteed potatoes (1 tbsp olive oil) with ¼ cup mushrooms and dash of salt and 1 tsp garlic powder (58 and 119 and 4 and 9 = 190 calories)
25 raspberries (25 calories)
1/2 wheat bagel with 1 tsp almond butter (150 and 33 = 183 calories)
Subbed tortilla (110cals) and peanut butter (190 cals)
Whole wheat wrap (190 calories)
1 tbsp hummus (25 calories)
1/2 cup shredded carrots (25 calories)
4 olives (20 calories)
1/4 cup sprouts (2 calories)
2 oz deli chicken breast (50 calories)
1/2 cup shredded romaine lettuce (4 calories)
1/4 cup avocado (59 calories)
8 cherries (40 calories)
1 clementine (35 calories)
I had to sub out this entire dinner because I had almost none of these items. So I ate the dinner I had last night for lunch. Couscous green pole beans bell pepper mushrooms and shrimp. I did keep to the portioned amounts. Also add 240 cals for 2 tbsps of olive oil (dang it!)
1/2 cup edamame (65 calories)
1 part-skim mozzarella cheese stick (70 calories)
Also did not get a chance to buy these things so I had a 190 cals Greek yogurt.
3 oz baked trout with lemon and ¼ cup bread crumbs: (126 and 30 = 156 calories)
1/2 cup roasted tomatoes (22 calories)
1/4 cup brown rice with ½ cup steamed kale and ¼ cup chickpeas: (172 and 16 and 72 = 260 calories)
Sorry, I had to sub everything. Just didn’t have it. But here’s my dinner:
3oz shrimp 80 cals
1c couscous 270 cals
1/2c pasta sauce 90 cals
1/4c mushrooms 3.75 cals
1/4c fresh diced tomatoes 3.75 cals
1/4c orange bell pepper 6.25 cals
1/4c green beans 8.50 cals
= 462.25 cals versus the plan 438 cals
+120 cals for olive oil
1/2 cup mango sherbet (120 calories)
1 tbsp shredded coconut (90 calories)
No dessert. I just can’t do it. Too much food already.
Total: about 2700 calories
Yikes!! I can’t believe I ate this much! Probably more like 3000 calories! This is how you can tell when you are consciously eating when you actually write it all down! It was supposed to be a high calorie day but I exceeded it by almost 1000 calories!
So I’m going to start taking it easy on the snacking and the oil and little things that really add up. Ill do a post on that.