Weight Loss Support - Planning for Friday, January 12

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01-11-2007, 10:47 PM
Snack: banana protein bar
Breakfast: high protein strawberry/vanilla smoothie (cottage cheese, ffsf vanilla yogurt, 3 tbsp vanilla protein powder, 1 cup frozen strawberries, 8oz unsweetened soy milk)
Snack: almonds, apple
Lunch: flat out wrap with romaine, 1 tsp newman's own low fat sesame ginger dressing, jennie-o lean turkey burger
Dinner: Tofu Parmigiana, spinach and onion salad /w 1 tsp newman's own low fat sesame ginger dressing

Exercise: upper body weights, 30 minutes aerobics, 30-60 minutes DDR or stationary bike
Water: 12-16 cups as always!

Calories are about 100 too low so I may have a little something after dinner if I am hungry.

01-12-2007, 10:19 AM
Breakfast - steel cut oats w/raisins, 1/4 cup 1% milk, coffee

Snack - 2 slices sara lee roast beef, 1 slice 2% milk swiss cheese, 1/2 red pepper sliced into strips

Lunch - bean and tomato soup, forgot my rice cake so will probably go get a biscuit to go with it, plum

Snack - apple

Dinner - baked salmon filet, cabbage, oven fried sweet potatoes

Water - 3 liters+

Exercise - 30 minutes on treadmill, 20 minutes on elliptical

01-12-2007, 10:20 AM
B-had some mixed berries with splenda
S-maybe some crackers
L-big salad w. low cal french dressing,leftover texmex rice :)
S-ff pudding
D-prob a piece of grilled chicken, might make it into a quesdilla w/ ff tortilla and salsa
S-100 cal bag of popcorn
Water- about 3.5 liters
exercize- 30 mins on stationary bike
that comes to 1363 cals for the day so i may have to add some small snack in there somewhere, prob some cut up veggies or another salad

01-12-2007, 11:39 AM
B- cran' rasp protien juice; two mini begals with berchettia (sp?)
S- banana and tea
L- can of sardines and 4-5 crispbreabs; celery and cucumber
S- yogurt and thinsations?
D- either french toast and turkey bacon OR meatballs with a bit of alfredo sauce, baked potato and veggies
W- 4L
E- I didn't ride my bike this morning, my body is sore (from doing too much) and my throats hurts (hope im not getting sick) - YET I feel SO GUILTY for not doing it :(

01-12-2007, 12:02 PM
One day off of exercise might do your body better than overworking it! I try to take one day off per week for my body to heal. In the beginning I felt guilty about doing it, but now some weeks my body feels like I really need it and I do so much better on my workouts after the day off.

01-12-2007, 06:49 PM
I usually take two off, the weekends, but I guess this week I will be taking 3, haha