Week 7: Exercise and Food Diary.

It's week 7! Time to kick it up into high gear Blue Team!

Be extra diligent with your diet, and push it harder on your exercise. Drink 80oz of water and get your 7-8 hours of sleep.

Stay away from the Halloween candy!

Bring it Blue Team!!!!

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Your Name: Exercise and Food Log - Week 7 (October)

Exercise Log:

Mon 26th

Tues 27th

Weds 28th

Thurs 29th

Fri 30th

Sat 31 Halloween!

Sun Nov 1st LAST CHANCE WORKOUT!

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Food Log:

Mon 26th

Tues 27th

Weds 28th

Thurs 29th

Fri 30th

Sat 31 Halloween!

Sun Nov 1st

Halloween Week

Exercise Log:

Mon 26th
2 mile WATP w/weights

Tues 27th

Weds 28th

Thurs 29th

Fri 30th

Sat 31 Halloween!

Sun Nov 1st LAST CHANCE WORKOUT!

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Food Log:

Mon 26th:
B-Eggs, toast, Milk & coffee
S-
L-Blue Diamond Natural Oven Roasted Almonds
S-
D-Spaghetti w/Meatsauce
Total Calories:1,353

Tues 27th
B- Honey Nut Cheerios & 2% Milk, Coffee
S-
L-
S-
D-
Total Calories

Weds 28th
Total Calories

Thurs 29th
Total Calories

Fri 30th
Total Calories

Sat 31 Halloween!
Total Calories

Sun Nov 1st
Total Calories

Exercise Log

Mon 26th: 5k Walk

Tues 27th: 5k Walk

Weds 28th: 5k Walk

Thurs 29th: 5k Walk

Fri 30th: 5k Walk

Sat 31st: None

Sun Nov 1st: 5k Walk

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Food Log:Includes Multi-vitamin, Calcium, B12, Vitamin D daily.

Mon 26th
Breakfast: Bagel with Laughing Cow Cheese, Orange
Dinner: Mashed Potatoes, Carrots, Turnip, Green Peas, Cabbage, Seitan Steak, Gravy
Supper: Corn Bread w/margarine, Scrambled Egg, Salsa, Fruit Salad (pear, plum, banana), Yogurt
Total Calories for Monday: 1236

Tues 27th
Breakfast: Oatmeal w/flax seed, wheat bran, wheat germ, psyllium husk, raisins, dates, skim milk
Dinner: McDonalds Garden Salad, ranch dressing
Supper: Vegetable soup, corn bread, peanut butter, applesauce, plain yogurt, banana, blueberries, blackstrap molasses, skim milk
Snack: Spelt flakes, skim milk
Total Calories for Tuesday: 1209

Weds 28th
Breakfast: Mini whole wheat bagel, Laughing Cow Cheese wedge, apple sauce, skim milk, blackstrap molasses, 3 dried apricots
Dinner: Vegetarian "meat" pattie, barbecue sauce, mashed potatoes, corn, Brussels sprouts, coleslaw
Supper: Corn bread, peanut butter, apple sauce, yogurt, whole wheat bread, cheese, cereal, skim milk
Total Calories for Wednesday: 1269

Thurs 29th
Breakfast: Rolled Spelt w/flax seed, wheat bran, wheat germ, psyllium husk, raisins, dates, apple sauce, plain yogurt, skim milk, 3 dried apricots
Dinner: Garden Salad with cheese
Supper: Home fries, tortilla chips and cheese, salsa, yogurt
Total Calories for Thursday: 1282

Fri 30th
Breakfast: Cornbread, margarine, yogurt, rolled spelt w/flax seed, wheat bran, wheat germ, psyllium husk, raisins, dates, skim milk, 1 dried apricots
Dinner: Veggie wiener, coleslaw, French fries
Supper: Macaroni and Cheese, apple, yogurt
Total Calories for Friday:1108

Sat 31st
Breakfast: Whole wheat blueberry pancake, scrambled egg with cheese, orange juice
Dinner: Chili and cornbread, cheesecake, carrot cake, apple/pear crisp, watermelon, chocolate cake
Supper: Chili, nacho chips and cheese, chocolate peanut butter pie, macaroni and cheese
Total Calories for Saturday: 3109

Sun Nov 1st
Breakfast: Oatmeal w/flax seed, wheat bran, wheat germ, psyllium husk, raisins, dates, skim milk, boiled egg
Dinner: Vegetarian chicken pattie, fried potatoes, coleslaw, lettuce, tomato
Supper: Yogurt, kiwi, cantaloupe
Total Calories for Sunday: 1231

Echo's Exercise and Food Log - Week 7 (October)

= when calorie burn 1000 or more.

- when predicted pounds loss/ calorie deficient 0.3 or more.

when calorie intake 1800 or less

Tues 27th:

workout 1:
P90x legs and back.
Ab ripper X

dares:
3 min abs 30cal
weights 1.5min 10cal
squats 1.5min 13cal

workout 2
bike 210cal

general 330cal

Total calories burned = 1264

Food:
pre-workout breakfast
10 almonds 70cal
4 pumpkin seeds 4cal
1 small tangerine 37cal
total 111 calories

Lunch:

sweet scrambled eggs 100cal
1 tsp sugar 15cal
1 toast 90cal
half cup rice 129cal
2 tbs yogurt 48cal
20g korma 44cal
bits and bobs 50cal
total 476 calories

Dinner:

potato cakes 450cal
1 roti 266cal
46g mince lamb 131cal
1 tbs yogurt 24cal
salad 20cal
cinamon toast cereal 74cal
1/4 milk 41cal

kit kat 107cal

total 1113 calories

total calories eaten 1700

calorie deficient 1364

predicted pounds loss -0.39lbs

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Weds 28th

breakfast:
fruit and fibre 62g 230 cal
half cup semi sk milk 82cal

total 312 cal

lunch:
1 plain paratha (92g) 299cal
1 fried egg 109cal
22g keema 63cal
1 tbs ketchup 20cal
1 tbs yogurt 24cal
Mixed chopped salad 25cal
1 toast 90cal
1 potato cake 200cal
2 hershey kisses 47cal

total 877 cal

dinner
1 cup and 1/3 cup rice 344cal
yogurt 120cal
kit kat 107cal

total = 571 cal

sugar free extra gum 5cal

exercise - 1 hour of kenpo X p90x - 511 calories burned

total calories eaten 1765

total caloried burned 833

calorie deficient 868

predicted pounds loss -0.25lbs


*************EDIT******** was busy and didnt have my kitkat, now its midnight, so ive missed the window of eating carbs 3 hours before bedtime. plus i will have a better pound loss if i dont eat it. so decided to have a piece of gum instead

total calories eaten 1663
calories remaining 137
caloried burned 833
calorie deficient 970
predicted pounds loss 0.28


Thurs 29th :- day off: -cinema, dinner with friend. high calorie day.

Fri 30th

breakfast:

fruit and fibre 62g 230 cal
half cup semi sk milk 82 cal

lunch
2 toasts 180 cal
ketchup 30 cal
butter 30 cal
omelate 102g 325 cal
rot 1/3 89 cal


dinner
212g chicken curry 258 cal
1 roti 266 cal
salad 5 cal
yogurt 3tbs 72 cal
1/2 cup rice 129 cal

total calories eaten 1701

caloried burned 449 (bike ride 44 minutes)
calorie deficient 548
predicted pounds loss 0.16

Sat 31: Halloween!

breakfast - 6 almonds, 1 small apple.

lunch - bowl of porridge

lunch 2 - fried egg and toast

dinner - sandwhich

snacks - 3 small chocolate pieces ~ 300 calories.

big slice of cake

high calorie day.

exercise:

I did levels 1, 2 and 3 of Jillian Michaels 30 day shred. (1 hour and 23 minutes). burned 708 calories

Sun Nov 1st LAST CHANCE WORKOUT!

jillian M fat booster 59 mins 503 cal

p90x cardio X 45mins 383 cal

general 369 cal

total >> 1255cal

Food: i ate every 4 hours.

breakfast

50g fruit fibre milk 267 cal
42 g chicken 100 cal
1 tbs yogurt salad 30 cal
397 cal

lunch:
dal paratha 150g 367 cal
ketchup 30 cal
1 fried egg 109 cal
1 tsp yogurt 8 cal
popcorn 10 cal
524 cal

dinner:
1 and half roti 399 cal
karele lamb curry 130g 352 cal
yogurt 16 cal

767 cal

gum 5

total calories eaten 1693
calories remaining went over calorie intake by 169 calories. (calorie limit is 1524 calories)

caloried burned 1255

calorie deficient 1396

predicted pounds loss 0.40

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total calories burned this week = 4187

Mercy's: Exercise and Food Log - Week 7 (October)

Exercise Log:

Mon 26th

Tues 27th

Weds 28th

Thurs 29th

Fri 30th

Sat 31 Halloween!

Sun Nov 1st LAST CHANCE WORKOUT!

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Food Log:

Mon 26th

Tues 27th Oatmeal 360 cal

Weds 28th

Thurs 29th

Fri 30th

Sat 31 Halloween!

Sun Nov 1st

Exercise and Food Log - Week 7 (October)

Exercise Log:

Mon 26th: 60 minutes Water Aerobics, 60 minutes Scuba Diving
Tues 27th: 60 minutes Water Aerobics, 60 minutes Walking
Weds 28th: 60 minutes Water Aerobics, 60 minutes Scuba Diving
Thurs 29th: 60 minutes Water Aerobics
Fri 30th: 60 minutes Water Aerobics, 30 minutes Walking
Sat 31: None
Sun Nov 1: None

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Food Log:

Mon 26th: Excellent food day.
Tues 27th: Excellent food day.
Weds 28th: Excellent food day.
Thurs 29th: Excellent food day.
Fri 30th: Excellent food day.
Sat 31: Excellent food day.
Sun Nov 1st: Excellent food day.

Exercise and Food Log - Week 7 (October)

Exercise Log:

Tues 27th
Weds 28th
Thurs 29th
Fri 30th
Sat 31
Sun Nov 1st LAST CHANCE WORKOUT!

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Food Log:

Tues 27th
Weds 28th
Thurs 29th
Fri 30th
Sat 31
Sun Nov 1st