10/17/15- Paula's Eating/Exercise Journal: Monday

by Paula (Clean Eating Expert) 17. October 2014 19:51

There is a tool that was instrumental in helping me understand how many hidden calories were sabotaging my goals for my fitness goals.

 

I created a food/workout diary. Each page is broken down into 2 days per page. I took my creation to Kinko’s and had them copy/collate/bind several months of the weekly charts in one book. It cost me about $ 25 per book.

 

You can buy pre-made ones as well, but I wanted enough room to write detailed journaling of the sections that were important to me. The top states the date (I usually mark down my daily weight, though that is a personal choice). Then below is the meal chart; breakfast, midmorning snack, lunch, afternoon snack, and dinner (desserts can be charted below dinner).In the upper right hand section of each page (which is blank) I mark down my physical symptoms; if my stomach issues are acting up, if I’m menstruating, if I have a cold or what my energy level was during workout.

 

 I went to Half Price books and got a calorie/nutrition encyclopedia to look up food info. I already had a food scale to weigh meats in ounces.

 

 I try to honestly and accurately write down food and drinks (wine, or lemonade is 100 calories for example). I shoot for between 1500 and 1800 calories per day. I calculated this based on my age, exercise input, and body type.

 

This diary is just for your monitoring, so be honest . It will be a surprising reality when you honestly begin tracking your food/drink intake.

 

Monday 10/17/11-Exercise Diary:

Strength train- trainer

the game was called: 12 Days of bootcamp. You start at 1, then go 1, 2. Then go 1,2,3...on and on

1. Kick punch- 20 reps, 3 lb

2. Sumo squat- 20 reps, 15lb kettlebell

3. Back pulls- 10 reps, 12 lb

4.Flys lying on the floor- 10 reps, 12 lb

5. Band biceps- 10 reps, medium tyube attached to wall

6. Toe touch on the ground- 10 each side, 3 lb dumbbell

7. Reverse lunge- 10 reps each leg, 3 lb dumbbell

8.Triceps kickback- 10 reps, 10lb dumbbells

9.1 leg romanian deadlift-10 reps each leg, 3 lb dumbbells

10. Coffin situps- 15 reps

11. Side lunge- 10 reps

12 Jump rope- 50 reps

Monday 10/17/11- Eating Diary:

Day A

7 am- 4 egg whites (67 cal)

2 oz. oatmeal ( dry weight) (221 cal)

11 am- protein shake (160 cal)

2 p.m.- 3.25 oz swordfish (194 cal)

3 oz quinoa ( 150 cal)

8 oz vegetables ( raw or steamed) (88 cal)

6pm- 3 oz roasted, low-salt turkey breast (97 cal)

3 oz sweet potatoes (oven roasted in skin) (64 oz)

8 oz green vegetables ( raw or steamed ) (88 cal)

1/2 tsp uda or flax oil (65 cal)

6 p.m.- 3 oz turkey breast (149 cal)

8 p.m.-5 oz. scallops (pan seared) (145 cal)

3 oz beans, Adamame (frozen then thawed) (144 cal)

8 oz greens (assorted) ( 88 cal)

1/2 tsp Uda's or flax oil ( 65 cal)

1 sugar free peppermint pattie (40 cal)

TOTAL CALORIES: 1743

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Paula's Healthy Living

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