Weight Loss Support - Jan 19 ... plan for the nearly perfect day




srmb60
01-18-2006, 03:44 PM
You've all heard the adage 'if you fail to plan, you plan to fail', right?
Well, think about this a minute. What would be your perfect food and exercise day?

Post your plan here and tomorrow keep us updated as to how it's going. Don't be too hasty. Remember that life gets in the way. Do you have meetings etc? Plan those in.

I have to think about mine, but I'll be back!


JustJuneBug
01-18-2006, 04:29 PM
Breakfast: 2 hard boiled eggs; 1 piece of 9grain bread; 1 tbsp of PB
Snack: Apple
Lunch: 1 3fatchicks chicken/spin/mushroom enchilada; broccoli salad
Snack: almonds
Dinner: See Lunch
Dessert: Healthy Choice Fudgcicle

Exercise: 1 mile run; 1 hour on weights; end with another mile run

2frustrated
01-18-2006, 04:49 PM
I had my "perfect" day today... Minus the run!

Tomorrow, I dunno what I'm going to eat, probably a yoghurt somewhere, some scrambled eggs, a bacon sandwich, a protein shake, some cottage cheese, apples, carrot sticks, raisins & peanuts etc tomorrow is a high calorie day, I might get a "treat", we'll see...

But exercise wise I'm going kickboxing for two hours. It's the, shall we say, "less vigourous" instructor tomorrow and I don't think it will be too :hyper: so I might squeeze in today's missed run at lunch tomorrow. Might.


srmb60
01-18-2006, 05:00 PM
OK good! I've thought about it and I kinda like what I did yesterday. So 12-1300 cals 40% protein/40%carbs/20% fats

45 minutes cardio
45 minutes weights ... which will be upper body but I'm not sure which parts just yet. Probably back and biceps.

la3y_un1c0rn_37
01-18-2006, 05:52 PM
ok I have been siting here thinking about what I am going to do for tomorrow..
I will keep my cals 12 to 1400 and get my full walk in I only did 1 mile today..
I will get try to do a full 45 min of the night workout in..
I will get more protein in tomorrow meals ..

Hows that:?:

LynneA
01-18-2006, 06:40 PM
Breakfast: Bowl of Special K with frozen blueberries

Snack: Baby Carrots and Cherry Toms

Lunch: 3 Bean Soup, apple with peanut butter

Snack: Half a wholewheat bagel with peanut butter, grapes

Dinner: Shrimp stew with steamed asparagus

Water: 2 litres

Excercise: 40 mins elliptical

jillybean720
01-18-2006, 07:40 PM
Well let's see...Thursday is our Subway-for-dinner night (I always get a chicken teriyaki on honey oat with no cheese), so I have to limit myself during the day a little to allow for those calories. Hmm, I will plan for:

whole-wheat English muffin w/strawberry jelly and glass of skim milk
pineapple
whole-wheat bagel w/ff cream cheese
Subway 12" sub and 2 Subway cookies Total of less than 1850 calories :)

racegirl78
01-18-2006, 07:43 PM
Breakfast--1 cup cold cereal with 1 cup skim milk
snack--banana
lunch--lean pocket
snack--or baby carrots
dinner--4 oz lean meat with 2 cups tossed salad no dressing just 1 oz shredded cheese
snack--1 cup cold cereal with 1 cup skim milk

exercise for tomorrow is Firm Upper Body

dgpebbles
01-18-2006, 10:05 PM
Breakfast-1cup kashi cereal with 1 cup soy milk & protein powder
Snack-1/2 cup grapes
Lunch-LC frozen dinner
Snack-kashi granloa bar
Dinner-grilled salmon & 1 cup frozen mix veggies
Snack-yogurt with protein powder

45 mins on bike and biggest loser workout #3

Ilene
01-18-2006, 10:57 PM
Tomorrow Thursday hmmmm lemme see....

1. oatmeal with eggwhites
2. 3/4c cottage cheese with 10 lg frozen strawberries
3. leftover stir fry with salmon
4. same as 2
5. supper going out with a g/f probably salmon on a bed of greens, that's what I always get when I go out...

Good idea Susan...

srmb60
01-18-2006, 11:03 PM
I got called to work tomorrow! boo hoo! I'll be missing from 10 til 2. Be good everyone and I'll try not to snack at work.

lizzbabe
01-18-2006, 11:55 PM
Ok here goes:

Meal #1: low fat carrot apple muffin, 1/2 c egg substitute, mini Babybel cheese, kiwi
#2: lg Rome apple
#3: turkey sausage, veggies and beans casserole, salad with tomatoes, cucumber and balsamic vinegar
#4: vanillas protein pudding
#5: turkey veggie chili, sm corn muffin
#6: 2 pumpkin fluffernuggets

Gym (AM): 45 min elliptical, 30 min upper body
(PM): run 2.5 miles outdoors

2frustrated
01-19-2006, 04:55 AM
Ok It's 19th.. and I'm laughing since I've got in my bag exactly what I said I would have! Creature of habit? Moi?

I had an omlette for breakfast with one egg and 2 egg whites and CHEESE! Yummy! Haven't had cheese in yonks, so thought I'd treat myself! Just need to buy some cottage cheese to make sure the rest of the day goes smoothly, and something else... something else to nibble on but I don't know what!

jillybean720
01-19-2006, 08:04 AM
#6: 2 pumpkin fluffernuggets
May I ask what a pumpkin fluffernugget is? Besides fun to say, of course :p

Well, I'm already slightly off my plan. I didn't have breakfast at home this morning, so I didn't have the glass of milk I'd planned on drinking, so now I should actually only have about 1750 calories instead of 1850 :D I did bring my english muffin and jelly to work, though, so I don't have to eat anything from the evil cafeteria downstairs :devil:

OOH, and I went to Target last night and bought one of those big exercise balls (a purple one, of course!). I guess in order for it to work, though, I should actually take it out of the box and inflate it :dizzy:

2frustrated
01-19-2006, 08:23 AM
I think you get more exercise inflating it than doing crunches on it! Mine's still not big enough but I can't be bothered to pump it up more! :rofl:

Oh I found the "something else"... I bought a bag of Doritos one day this week and didn't eat them... they're my treat! Then I'm still 1500kcals, I was planning on being 1600 today and 1400 tomorrow or lower. I'll have to have some chicken or something when I get in from kickboxing.

JustJuneBug
01-19-2006, 10:01 AM
I had someone buy those workout balls before and she hated it cause she could never get it to be like the ones at the gym.

I have eaten one of my eggs and the bread/pb already. i still have 1 egg left but i dont want it now.

on a good note yesterday when i went downstairs to get baked chips for my box lunch/meeting, they had the baked cheetoes. but it was a double serving bag. however i noticed now on the back they have the nutr info for a single serving and the information if you eat the WHOLE bag. but i counted out EXACTLY 37 pieces and ate them, and put the bag in my desk drawer and there it still sits.

also this morning, 2 people have FINALLY commented on how "tiny i am getting"...one sits 2 doors down from me and has never said anything at all. made me :):):):):)

dgpebbles
01-19-2006, 10:04 AM
well I started off today good...I got in my exercise workout already and ate my breakfast but I did add 1/3 cup of frozen strawberries to my cereal..yummy..

I will chat at you all later after work...

hope everyony has a great day and stay on track

srmb60
01-19-2006, 10:12 AM
I had my shake for breakfast and I've packed my lunch for work so ... so far so good. I'll catch up later this afternoon.

srmb60
01-19-2006, 03:33 PM
Hi honey's I'm home!
I neatly sidestepped a gorgeous looking chocolate chip muffin at work and I'm safely back home.
I am on track at 366 cals, 53%/30%/17% but I really need something to eat.
I don't know about the exercise ....

jillybean720
01-19-2006, 03:36 PM
Oooh, it's down to the long afternoon stretch for me...I had lunch just before noon, and I won't have dinner till about 5:30 when Jeff gets home. I don't really want to have a snack because I know the Subway tonight will be more calories than a typical dinner, so I try to conserve. I am SO looking forward to that sub and cookies...

But anyway, at least I stuck to what I brought for breakfast and lunch--no cheating!!

srmb60
01-19-2006, 04:01 PM
Can you cheat, Jilly? Have a little something now and leave a few bites of your sub behind?

la3y_un1c0rn_37
01-19-2006, 04:06 PM
ok.....My first day of running for the Tradeshow I all most over. I have done good so far, BUT I did not get to walk today and I have not even considered what I am going to have for supper...OH what to do I dont know..I also did not get as much water as I needed today....My day is shot..I will have to do better tomorrow..Dont sweet the small stuff..

srmb60
01-19-2006, 04:24 PM
Oh don't give up on today! Walking is only part of it. Get some fish out and a bag of salad.

Remember it's a NEARLY perfect day.

JustJuneBug
01-19-2006, 04:39 PM
so far so good. for some reason i wasnt hungry today. but i just now (2:30PM) ate my lunch. and i havent eaten my apple even. but i did eat a serving of baked cheetos. need to go change my fitday.

i think i may just have a salad tonight with some chicken nugg's on top.

lizzbabe
01-19-2006, 04:51 PM
Well I got 60 min on the elliptical in this morning plus my upper body workout so that was good. My eating hasn't been *quite* on target however, I was starving because I was running late for my appointments today so I added a mini Clif bar on the road and then grabbed half a brownie from the kitchen after lunch. Tonight will be better....

Oh and a pumpkin fluffernugget is from a Hungry-girl.com recipe. Here it is:

Pumpkin Fluffernuggets
(1 Fluffernugget = approximately 27-30 calories, <1g fat, 58mg sodium, 5g carbs, 1g fiber, 2g sugar, 0.5g protein each - less than 1/2 a WW point each)

Ingredients:
7.5 oz. pumpkin (1/2 of a 15 oz. can)
1/2 container Cool Whip Free
1/2 package Vanilla Fat Free Sugar Free Jell-O Pudding Mix
1/4 cup Grape Nuts or 1 small package of Crum Creek Brilliantly Blended Soy Nuts

Directions:
Combine pudding, pumpkin and Cool Whip in a bowl. Stir in Grape Nuts or Brilliantly Blended Soy Nut Mix. Spoon into mini muffin tin and freeze. Makes 15 yummy "nuggets".

**I made mine with butterscotch pudding mix and grapenuts...pretty good and they are sitting in the freezer**

srmb60
01-19-2006, 05:27 PM
I just did my 45 minutes of cardio on the rowing machine again. Just Me, Alex Trebek and Oprah Winfrey :)

Food's still good.

broke away
01-19-2006, 05:48 PM
Lets see... so far today:

Wake up, eat a 6 oz cup of light banana/strawberry yogurt and have a little box of raisins in the car on the way to the gym in order to get the metabolism started.

25 minutes on the elliptical, 30 minutes resistance training. Lots of water.

Get home, have a tuna salad (tuna, light miracle whip, relish, chopped egg and apple w/ peels) on Sara Lee "Delighftul" whole wheat. That is the most delicious bread, and 4 oz of apple sauce sweetened with Splenda.

I leave for work in a few minutes, but this is how is SHOULD go:

Snack: 100 Calorie pack of Cheese nips... lots of water while at the desk.

Dinner: Salad (iceberg, bits of carrot and radish, lean turkey pepperoni, cheddar cheese cubes, grape tomatos, and pickle slices, with a tiny bit of lemon herb vinagrette... not really into dressings too much, just to add a bit of flavor), and an apple. 12 oz can of diet soda.

la3y_un1c0rn_37
01-19-2006, 05:49 PM
To funny I am sitting here running between fitday and here to see if I will make it on my cals I and I think I will..whoooohoooooooooooo!!!!!!I may be able to save this day after all...

srmb60
01-19-2006, 08:44 PM
Of course you can save the day! And thanks for being here and so optimistic right now. My butt is draggin' and I still have to do weights!
I had a piece of cake with my supper so my stats are a bit shakey......
1153 cals 32% protein/39% carbs/29% fats.
Oh maybe I can save this day too.

racegirl78
01-19-2006, 08:53 PM
Well, a little too much sodium (115% da), and not enough fruit and veggies, but I'm only at 1050 calories so I can fix that with my bedtime snack. YAY!!! I did it!

Kamily828
01-19-2006, 10:06 PM
Pumpkin Fluffernuggets
(1 Fluffernugget = approximately 27-30 calories, <1g fat, 58mg sodium, 5g carbs, 1g fiber, 2g sugar, 0.5g protein each - less than 1/2 a WW point each)

Ingredients:
7.5 oz. pumpkin (1/2 of a 15 oz. can)
1/2 container Cool Whip Free
1/2 package Vanilla Fat Free Sugar Free Jell-O Pudding Mix
1/4 cup Grape Nuts or 1 small package of Crum Creek Brilliantly Blended Soy Nuts

Directions:
Combine pudding, pumpkin and Cool Whip in a bowl. Stir in Grape Nuts or Brilliantly Blended Soy Nut Mix. Spoon into mini muffin tin and freeze. Makes 15 yummy "nuggets".

**I made mine with butterscotch pudding mix and grapenuts...pretty good and they are sitting in the freezer**

Mmm That sounds good! Im going to try these!

srmb60
01-19-2006, 10:12 PM
I'm sure glad I changed my mind about tomorrow. I only worked 4 hours today but with rowing for 50 and weights for 45 ... my deficit is toooo big. I am so weary!
As soon as I'm done here, I'm going to have a protein added snack that will put me over calories (my %'s aren't even all that good 33/40/27) and I going to bed.

You're a great bunch and I'm proud of you all. Good night.

Ilene
01-19-2006, 10:34 PM
Tomorrow Thursday hmmmm lemme see....

1. oatmeal with eggwhites
2. 3/4c cottage cheese with 10 lg frozen strawberries
3. leftover stir fry with salmon
4. same as 2
5. supper going out with a g/f probably salmon on a bed of greens, that's what I always get when I go out...

Good idea Susan...Changed #2 and 4 to pudding and KashiGoLean, I had 2 glasses of wine for supper...

la3y_un1c0rn_37
01-19-2006, 10:49 PM
Well I did better than I started out I keep my cals 1379 with 27% protein I did ok right....

lizzbabe
01-20-2006, 12:47 AM
Ok so ended up a little bit above calorie goal (~1550) today with a breakdown of 24% fat 21% protein and 55% carbs. Did get in a run tonight as well as gym session this morning so that all went as planned. I really need to stop myself from reaching into the snack basket at work (two truffles got me in real trouble today)

2frustrated
01-20-2006, 05:01 AM
Well, yesterday really was a perfect day! 1605 kcals, 129g protein, 184g carbs and 42g fat. Double kickboxing, worked myself silly! Did so many hooks so fast that I almost passed out! Oh and I really whooped the instructor when we were sparring! Wahey! Scales were not kind this morning, but the tape measure was! Back to the cupboard you go scales!

JustJuneBug
01-20-2006, 08:34 AM
jan 19 was a weird day for me .. however i stayed at about 1250 calories with the normal %'s. I did get 2 miles in, 1 before and after my 1 hour weights workout. was a good workout.

srmb60
01-20-2006, 09:44 AM
I think this is working rather nicely, don't you?
I'll see you in today's thread!

dgpebbles
01-20-2006, 03:14 PM
yesterday went good I stayed on track..I got in 1206 calories at 20%fat, 47% carbs and 33% protein and did 25 mins of cardio but didn't get a chance to ride bike

sorry did get to post todays menu and I dont have time to now..I have to be at work in one hour...

Have a great day and I will post tonight