Week 4: Exercise and Food diary.

You know the 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)

Exercise Log:

Mon 5th

Tues 6th:

Weds 7th:

Thurs 8th:

Fri 9th:

Sat 10th:

Sun 11th: LAST CHANCE WORKOUT!

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Food Log:

Mon 5th:

Tues 6th:

Weds 7th:

Thurs 8th:

Fri 9th:

Sat 10th:

Sun 11th:
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Mercy's Exercise and Food Log - Week Four (October)

Exercise Log:

Mon 5th 30 day shred level 2

Tues 6th:30 day shred level 1 30 min exercise bike w/ using free weights

Weds 7th: 30 day shred, 15 min bike

Thurs 8th: Cut lawn, edged and weed wacked

Fri 9th:cleaned house

Sat 10th:cleaned kitchen and worked!!!!!

Sun 11th: LAST CHANCE WORKOUT!

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Food Log:

Mon 5th: TOO MUCH!

Tues 6th:cheerios, lunch low fat tuna w/ crackers and nectarine, dinner burrito bowl from Chipotle

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 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:

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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:
bike : 32 minutes and 49 seconds. burned 400 calories.
general calories burned = 300 calories.

total calories burned = 700 calories.

Thurs 8th:

bike - 32 minutes and 32 seconds - burned 400 calories.
general calories burned - 308 calories

total calories burned = 708 calories.

Fri 9th:
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!
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.

total calories burned = 807 calories.

Sun 11th:

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Food Log:

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

>> total calories for dinner = 611 calories

total calories eaten = 1320 calories

Tues 6th:

breakfast - water with benefiber. x 2 (30 cal)

lunch - 2 toasts (222 cal) 2 fried eggs (184 cal). ketchup (15 cal)
peppermint tea x 2 (4 cal)
honey - 11 cal

total calories breakfast >> 466 calories.

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

total calories eaten >>> 1401 calories.


Sun 11th:
day off

mon 5th

calories eaten = 1320 calories.
calories burned = 342 calories
calorie deficient = -822 calories
predicted loss = 0.23 lbs

Tues 6th:

calories eaten = 891
calories burned = 215
calorie deficient = 1124
predicted loss = 0.32 lbs

Weds 7th:

calories eaten = 1564
calories burned = 700
calorie deficient = 936
predicted loss = 0.26 lbs

Thurs 8th:

calories eaten = 1604
calories burned = 708
calorie deficient = 904
predicted loss = 0.25 lbs

Fri 9th:

calories eaten = 1343
calories burned = 1170
calorie deficient = 1627
predicted loss = 0.46 lbs

Sat 10th:

calories eaten = 1401
calories burned = 807
calorie deficient = 1206
predicted loss = 0.34

total calorie deficient this week (6 days) = 6619 = predicted loss of 1.89 lbs loss

Sun 11th:
weigh in -

starting weight was - 160.9lbs
current weight is - 159.8 lbs
pounds loss = 1.1 lbs
percentage weight loss = 0.68%

day off

Let's see if I can get this right this week....

Exercise Log:

Mon 5th
45 Minutes on the Elliptical.

Tues 6th:
Nothing

Weds 7th:
Nothing

Thurs 8th:
Nothing

Fri 9th:

Sat 10th:

Sun 11th: LAST CHANCE WORKOUT!

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Food Log:

Mon 5th:
B- Special-K Fruit& Yogurt cereal & 2% Milk & Coffee
S-
L-Chicken Nuggets & Fries.
S-
L-Stuffed peppers, Mashed Taters & Corn on the cobb

Tues 6th:
Egg Sandwich & Milk & Coffee
Stuffed peppers, Mashed Taters
Egg salad sandwich


Weds 7th:
Spicy Apple Oatmeal & Milk & Coffee
Tuna Sandwich
Pretzels
beef stew, Rice & Corn bread.

Thurs 8th:
Eggs, Toast, Milk & Coffee


Fri 9th:

Sat 10th:

Sun 11th:
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Diary:

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....

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

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Food Log:

Mon 5th: Excellent food day.
Tues 6th: Excellent food day.
Weds 7th: Excellent food day.
Thurs 8th: Excellent food day.
Fri 9th: OK food day.
Sat 10th: OK food day.
Sun 11th: Good food day.

Isabella's Exercise and Food Log - Week Four (October)

Exercise Log:

Mon 5th: 5k walk (60 min)

Tues 6th: 5k walk (60 min)

Weds 7th: 5k walk (60 min)

Thurs 8th: 5k walk (60 min)

Fri 9th: Raining 5k on bike (20 min), Housecleaning LAST CHANCE WORKOUT!

Sat 10th: No Exercise--Rest Day

Sun 11th: 5k on Bike (26 min)

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Food Log: Includes Multi-vitamin, Vitamin D, Vitamin B12 and Calcium each day.

Mon 5th
Breakfast: 3 dried apricots, pear, puffed millet, skim milk, banana, blackstrap molasses, orange juice
Dinner: Whole wheat pasta, broccoli, cauliflower, carrots, onions, mushrooms, green beans, chard, tomato, cheese
Supper: 2 Whole wheat toast with light cheese whiz, egg, cheese, olives, yogurt with applesauce, baked beans, skim milk, blackstrap molasses
Total Calories for Monday: 1205

Tues 6th
Breakfast: 3 dried apricots, baked beans on whole wheat toast, cheese whiz, blackstrap molasses, skim milk, plain yogurt, applesauce, orange juice
Dinner: Vegetable soup with chard, miniature homemade bran muffin with fruit and nuts
Supper: Vegetable soup with chard, black olives, Sandwich (whole wheat bread, veggie slice, tomato, miracle whip, mustard), miniature homemade bran muffin with fruit and nuts, blackstrap molasses, skim milk, pear
Total Calories for Tuesday: 1219

Weds 7th
Breakfast: Cornflakes, skim milk, banana, orange juice, blackstrap molasses, 3 dried apricots, miniature homemade bran muffin with fruit and nuts
Dinner: Vegetarian steak, small baked potato, ff sour cream, broccoli, cauliflower, carrots, cheese whiz
Supper: Onion cheese roll, whole wheat bread, plain yogurt, apple sauce, blackstrap molasses, skim milk, millet puffs
Total Calories for Wednesday: 1283

Thurs 8th
Breakfast: Oatmeal, flax meal, wheat germ, dates, raisins, skim milk, 3 dried apricots
Dinner: Broccoli and Cheese Quiche, 1/2 baked potato, baked beans, mixed vegetables, coleslaw with spray dressing, blackstrap molasses, skim milk
Supper: Baked beans on whole wheat toast with cheese whiz, veggie bologna, miniature homemade bran muffin with fruit and nuts, yogurt, blueberries, skim milk, blackstrap molasses
Total Calories for Thursday: 1251

Fri 9th
Breakfast: Oatmeal, flax meal, wheat germ, dates, raisins, skim milk
Dinner: Vegetarian "Chicken" nuggets, oven French fries, green beans, carrots, coleslaw with spray dressing, 3 dried apricots
Supper: Quiche, 1 slice whole wheat toast, miracle whip, tomato slices, ff plain yogurt, banana, skim milk, blackstrap molasses
Total Calories for Friday: 1209

Sat 10th
Breakfast: Oatmeal, flax meal, wheat germ, dates, raisins, dried apricot, skim milk, blackstrap molasses
Dinner: Seitan Steaks, gravy,stuffing, potato, turnip, carrots, cabbage, sweet potato, green bean casserole, peas, cranberry jelly, pickled beets, carrot rolls and margarine, apple pie, pumpkin pie, spice cake, ice cream, orange juice and soda pop
Supper: None
Total Calories for Saturday: 2312

Sun 11th
Breakfast: Spoonful scrambled egg, fried potatoes
Dinner: Fried potatoes, carrots, Seitan steak, stuffing
Supper: Vegetable soup, rice, ff sour cream, 1 nacho chip, 1/4 tomato sandwich on whole wheat, 1/4 egg salad sandwich on whole wheat, spoonful spaghetti, 1/4 glass pop, popcorn
Total Calories for Sunday:1211

Bumping into week 4.

Your Name: Exercise and Food Log - Week Four (october)

Exercise Log:

Mon 5th:

Tues 6th:

Weds 7th: hiked in the hills

Thurs 8th:

Fri 9th:

Sat 10th:

Sun 11th: LAST CHANCE WORKOUT!

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Food Log:

Mon 5th: 1800

Tues 6th: 1800

Weds 7th: 2000

Thurs 8th:

Fri 9th:

Sat 10th:

Sun 11th:

BUMP!!!! I also added a little Diary to mine...It helps sometimes....

oooh that's a good idea , me likes!