You know the drill! :drill: Copy and paste the template below, and edit your own post to fill it in.
It's week 4- Bring it Blue Team!!!!
I want you to push yourself that much harder during your workouts, get out of your comfort zone! go for the burn!! Go for that extra minute, go abit faster, go for that extra rep, go for that extra inch.
Make sure you rest 1-2 days out of the week.
Get 7-8 hours of sleep - i'd rather you skip a workout or workout less, but get your sleep in! You burn fat when you sleep! because if you sleep less you will end up eating more because you will feel more hungry.
Make sure you finish eating at least 3 hours before you go to sleep, especially carbs - since you burn fat during sleep and insulin inhibits the release of fat burning hormones.
Drink lots of water.
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Your Name: Exercise and Food Log - Week Four (october)
Tues 6th:cheerios, lunch low fat tuna w/ crackers and nectarine, dinner burrito bowl from Chipotle:devil:
Weds 7th: Breakfast slim fast, lunch salad bar 700 cal, dinner slim fast
Thurs 8th: 450 cal 1/2 burrito bowl for breakfast, lunch 30 oz steak w/ broccoli and carrots, 100 hummus, 140 cal bread
Fri 9th:20 oz steak, 2 oz chicken 1/4 cup yellow rice and lots of grilled veggies for breakfast:D lunch slim fast, nectarine, dinner 100 cal fruit, roast beef and mozzarella cheese
Sat 10th: cheerios, lunch whole wheat pasta and banana, slim fast, can of citrus salad, 100 cal yogurt
Sun 11th:
Echo
10-05-2009, 09:16 AM
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Echo's Exercise and Food Log - Week Four (october)
Exercise Log:
Mon 5th
have the cold, not feeling well. so will do random light exercise today. Aim is to burn 600 calories.
1. step - 11 minutes and 50 seconds - burned 50 calories.
2. step - 11 minutes and 11 seconds - burned 42 calories.
3. step - 11 minutes 37 seconds - burned 48 calories.
4. 1 minute jog on the spot. - 7 calories.
total calories burned random exercise = 147 calories.
Tues 6th:
still unwell. took a rest day.
general calories burned - 215 calories.
Weds 7th:
:ebike: bike : 32 minutes and 49 seconds. burned 400 calories.
general calories burned = 300 calories.
total calories burned = 700 calories.
Thurs 8th:
:ebike: bike - 32 minutes and 32 seconds - burned 400 calories.
general calories burned - 308 calories
total calories burned = 708 calories.
Fri 9th:
:ebike: bike (level 11)- 45 minutes - burned 500 calories. then 5 minute break. 31 minutes - 300 calories (level 12) = total calories burned 800.
general calories - 370 calories.
total calories burned >> 1170
Sat 10th: LAST CHANCE WORKOUT!
:ebike: bike - 1) 28 minutes - burned 300 calories (level 12) 2) bike - 29 minutes burned 300 calories. >>> total calories burned = 600 calories.
general calories burned = 207 calories.
Mon 5th:
have a sore throat :( feeling unwell.
breakfast -
1 toast with honey. 111 calories for the toast. and honey 32 cal
>> total calories for breakfast - 143 calories
lunch:
1 tangerine - 37 calories.
20g brocoli - 9 cal
132 g honey roast chicken - 304
46g stir fried cauliflower in oyster sauce - 29 cal.
36g low fat cottage cheese - 38 cal
48g mixed salad - 8 cal
16 g cinamon toast crunch - 67 cal
100ml semi skimmed milk - 49 cal
peppermint tea with little bit of honey - 10 cal
2 gum - 10 cal.
total calories lunch >> 566
snack - 7 raw almonds - 52 calories
dinner:
3 baked mushrooms - 4 cal.
176g -honey roast chicken -405 cal
50g stir fried cauliflower with oyster sauce - 32 cal
60 g mixed salad - 10 cal
28 g low fat cottage cheese - 10 cal
28 g low fat hummus with roasted red pepper - 36 cal
16 cookie crisp cereal (60 cal) and 100ml semi sk milk - 49 cal.
5 cal extra gum
dinner =
stir fried cauliflower with oyster sauce - 100 g - 63 cal
baked mushrooms - 28g - 4 cal
low fat yoghurt - 118g - 74 cal
lettuce - 78g - 12 cal
hummus - 52g - 67 cal
lentils - 88g - 90 cal
cinammon toast crunch cereal with semi skimmed milk = 115 cal
total calories for dinner = 425 calories.
total calories eaten today = 891 calories.
Weds 7th:
breakfast - 600ml of water with benefiber - 15 calories
lunch
cheddar cheese - 44g - 181 cal
toast x2 - 222 cal
olive magarine spread - 30 cal
lentils daal - 132g - 135 cal
cottage cheese - 38g - 14 cal
tea and honey - 7 cal
gum x 2 - 10 cal
total lunch - 599 calories.
snack - 1 packet of crisps - 151 cal. 2 kit kat fingers - 107 cal
snack calories = 258 calorries.
snack 2 post workout. - banana - 105 cal
dinner
stir fried cauliflower with oyster sauce - 88g - 56 cal
34 g baked mushrooms - 5 cal
136 g low fat yoghurt - 85 cal
104 g mixed chopped salad - 21 cal
250g brown daal (lentils) - 256 cal
cinamon toast crunch - 25g and semi sk milk >> 154 cal
peppermint tea and honey - 10 cal
total dinner calories >> 587 calories
total calories eaten today >> 1564calories.
Thurs 8th:
breakfast- 600ml water and benefiber - 15 calories.
lunch-
1 fried egg - 87 cal
3 toasts - 333 cal
ketchup - 15 cal
1/2 cup rice - 129 cal
74g mixed chopped salad - no dressing - 19 cal
1/4 cup yoghurt - 39 cal
56 g cheddar cheese - 230 cal
skinny hazelnut latte - 103 cal
biscuit- 69 cal
gum - 5 cal
crisps - 67 cal
total calories for lunch - 1111 calories.
dinner:
284 g brown lentils - 291 cal
baked mushrooms - 24 g - 4 cal
36 g lettuce - 5 cal
34 g low fat hummus with roasted red peppers - 44 cal
dry cereal - cinamon toast crunch cereal - 124 cal
peppermint tea with honey - 10 cal
total dinner calories > = 478 calories.
>> total calories eaten = 1604 calories
Fri 9th:
water and benefiber - 15 cal
breakfast-
scrambled eggs with mushrooms - 132 cal
1 toast with honey (3 tsps) 111 + 64 cal = 175 cal
1 tbs yoghurt - 10 cal
gum - 5 cal
total calories breakfast>> 322 calories
lunch :
54 g scrambled eggs with mushrooms - 64 cal
1 tb yogurt - 10 cal
4g butter - 30 cal
cheese - 26g - 108 cal
cocopops 8g - 34 cal
1/4 cup - 41 cal
total lunch >> 287 calories
dinner:
chicken on french bread total calories plus crisps> 719 calories.
total calories eaten = 1343
Sat 10th:
water with benefiber - 15 cal
brunch =
18 g lamb - 51 cal
1 lamb patty - 300 cal
cheese - 230 cal
bread - 292 cal
butter - 45 cal
extra - 30 cal
20 g cinamon toast crunch with milk - 83 cal + 49 cal
total calories for brunch >> 1080 calories
snack ~ 200 calories (potatoes and yoghurt)
post workout snack - 1 large banana - 121 calories
10/8/09: I am so sorry for being so slack on this. it's pretty much taking all my time to care for Matt, run errands, and keep my house as clean and germ free as possible. I have Germ & House cleaning OCD as it is so it's kicked in to overdrive this week...I'll be glad when this is over....
LeslieB
10-05-2009, 11:03 AM
Exercise and Food Log - Week Four (october)
Exercise Log:
Mon 5th: 60 minutes Walking, 60 minutes Water Aerobics
Tues 6th: 60 minutes Walking, 60 minutes Water Aerobics
Weds 7th: 60 minutes Walking, 60 minutes Water Aerobics
Thurs 8th: 60 minutes Walking, 60 minutes Water Aerobics
Fri 9th: 30 minutes Walking, 60 minutes Water Aerobics
Sat 10th: 60 minutes Walking
Sun 11th: 30 minutes Walking