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Lindsay's All Inclusive 4 week Challenge
Hey ladies! Ok, so I am pretty new, but I've always been one to create things, so I made a 28 day challenge that includes a full 4 week menu, grocery list and suggested exercise routine. Not only do I want to lose about 10-15 lbs during these 4 weeks, I want to see how much weight we can lose together.
My 4 week challenge will be starting on Monday June 22. You can start earlier if you like, I'm posting the challenge now so people can be prepared for it by Monday. -You will need a diary for food and exercise. Write down everything that you eat. Yes, every morsel! The food list is what you will need throughout the entire 4 weeks, it is up to you to decide what you need and how much you need on a week to week basis. FOOD LIST Eggs Bacon or turkey bacon fat free or low fat cottage cheese plain fat free or low fat yogurt green tea powdered cinnamon box of spenda packets orange bell peppers (or whatever colour you prefer) cherry tomatoes oven roasted turkey deli meat (the kind you put on sandwiches) lettuce (of your choice, I like romaine) boneless skinless chicken breasts fat free or low fat mozzarella cheese (or cheddar if you prefer) cucumber balslamic vinagrette salad dressing (or other low in cals, sugar and carbs) prawns garlic snow peas asparagus white onion margarine or butter mushrooms sugar free jello dill pickles v8 canned or raw green beans garlic sausage stirfry beef reduced sodium beef broth broccoli 1% milk tuscan spice dill spice lemon juice sirloin steak salmon sugar free fudgesicles canned tuna cauiflower fat free or low fat cream cheese fat free or low fat cheese strings sugar free popsicles avacado pork chops diet pop (limit 2 per day) skewars for kabobs ricotta cheese soy sauce (In the second 2 weeks, you can incorporate the following foods into your menu that inclued the above foods, as seen when I post the 3rd and 4th week menu plans) whole grain bread berries tortallini white rice carrots ranch dip potatoes (small) frozen berries crystal light crackers tomatoe sauce apples The Menus for Week 1 & 2 (Consists of a restricted carb diet) If you are unsure of a certain food, please message me to ask. It is very important to eat the right foods during the first 2 weeks of this challenge. You body will then use up the excess stored fat, because it is not receiving any new carbs. The last 2 weeks of this diet, it is ok to limit your carb intake to whole grains, fruits and proper portions. All menus are based on a single serving. Before every meal, drink a large glass of water. Drink green tea, milk or diet soda with meal. Limit diet sodas and milk to 2 drinks per day. Week 1 Menu Day 1 Breakfast: 2 scrambled eggs, 2 slices of bacon, ½ c cottage cheese Snack: 1c plain yogurt, cinnamon to taste, 1 pk splenda Lunch: “chicken salad” 2c lettuce, 1 ckn breast, ¼ c shredded cheese, cucumber, tomatoe, bell pepper, t tbs dressing Snack: 1c cottage cheese, 10, cherry tomatoes, 2 slices rolled turkey deli meat Dinner: “grilled ckn & sauteed butter veggies” 1 ckn breast, 5 prawns, ½ bell pepper, chopped garlic, snow peas, onion, mushroom, cauliflower, broccoli, 1 tbs butter/margarine. Spices to taste of choice. Dessert: 1c jello Snack: 6 slices cucumber, 2 slices rolled turkey deli meat, 2 pickles Day 2: Breakfast: 8oz glass V8, 2 scrambled eggs, 2 slices of bacon Snack: ½ can green beans or ½ cup raw Lunch: “tuna salad” ½ can tuna, 2c lettuce, cucumber, tomato, 5 cheese cubes, bell pepper, 2 tbs dressing Snack: 3 slices cheese, 6 slices garlic sausage, 2 pickles, ½ c plain yogurt with splenda and cinnamon Dinner: “vegetable beef soup” 1c stir fry beef, 2 c reduced sodium beef broth, water to dilute broth to your taste, onion, garlic, mushrooms, snow peas, broccoli, cauiliflower Desert: 1c jello Snack: 6 cream cheese on cucumber slices Day 3: Breakfast: 2 egg omlette, touch of 1% milk, chopped bell pepper, 2 slices bacon,1/4 c grated cheese Snack: 1c cottage cheese, cherry tomatoes, cucumbers Lunch: “cheese salad” 2c lettuce, cherry tomatoes, cucumber, pepper, 6 cubes cheese, 2 tbs dressing Snack: 1c plain yogurt, cinnamon, 1pk splenda, 2 pickles Dinner: “tuscan chicken” Grilled chicken breast, 1c cooked broccoli, ½ c cooked cauliflower, ½ can green beans or ½ cup raw, asparagus, sautee in butter Dessert: 1c jello Snack: 2 rolled turkey deli meat slices, ½ can green beans or raw Day 4 Breakfast: 8oz V8, 2 egs, 1 glass milk, ½ c cottage cheese Snack: 3 slices cheese, 6 slices garlic sausage, 2 pickles Lunch: “egg salad” 1 hard boiled egg, 2 c lettuce, cheese cubes, cucumber, tomato, pepper, bacon bits if desired, 2 tbs dressing Snack: “pepper nachos” 1 bell pepper, ¼ c melted cheese Dinner: “Steak & Prawns” 1 sirloin stk, 5 prawns, asparagus, broccoli, cauiflower, ½ can green beans, mushrooms, sautee veggies in butter Dessert: 1c jello Snack: 1c plain yogurt, 1 pk splenda, cinnamon Day 5 Breakfast: 2 scrambled eggs, 2 bacon, 8oz V8 Snack: 2 turkey roll ups, 2 slices cheese, 8oz V8, ½ c cottage cheese Lunch: “turkey roll up salad” 2 c lettuce, 3 rolled turkey, cheese cubes, pepper, cucumber, tomato, 2 tbs dressing Snack: 1 c plain yogurt, cinnamon, splenda Dinner: “lemon dill salmon” ½ salmon fillet, garden salad with 1 tbs dressing, ½ c broccoli, ½ c cauliflower, ½ can green beans Dessert: fudgesicle Snack:2 pickles, turkey roll ups, 2 slices cheese, ½ bell pepper Day 6 Breakfast: 2 egg omlette, 2 bacon, chopped pepper, glass of milk Snack: 2 pickles, 1c plain yogurt, cinnamon, splenda, ½ can green beans Lunch: “tuna salad” see day 2 lunch Snack: glass of V8, 3 slices chees, 6 slices garlic sausage Dinner: “steak & prawns” see day 4 dinner Dessert: 1c jello Snack: “tuna roll up” ½ can tuna, 1 tbs cream cheese, 1 lettuce leaf mix and roll into lettuce leaf Day 7 Breakfast: 2 scrambled eggs and 2 bacon, glass of V8 Snack: 1c cottage cheese, 1c jello Lunch: “sautéed veggie plate” 1c broccoli, ½ c cauliflower, snowpeas, mushrooms, pepper, asparagus, sautee in butter Snack: 3 cheese slices, 6 garlic sausage slices, 2 pickles Dinner: “grilled chicken kabobs” 3 kabob sticks, 1 ckn breast, 6 prawns, mushroom, onion, pepper. 1c garden salad, 1 tbs dressing Dessert: fudgesicle Snack: ½ can green beans, ½ c cottage cheese Exercise section suggestions. -Buy a do it at home walk DVD from leslie sansone 3 mile or 4 mille are great. -buy some passes for the gym or leisure centre, enough for 3-4 times a week. This is my exercise schedule, you’re welcome to follow it. I am on maternity leave, so I have all the time in the world. Just do what you can if you are working. Day 1: 60 min walk outdoors pushing stroller, or 60 minute walk DVD if raining Day 2: 60 min spinning class at leisure centre at night, 30 minute walk during day Day 3: 60 min Yoga class or ball class or DVD at home Day 4: 60 min walk outdoors pushing stroller, or 60 minute walk DVD if raining Day 5: 60 min Spinning class at leisure centre at night, 30 minute walk during day Day 6: 60 min Spinning class during day, 30 minutes weight training Day 7: 60 min Spinning class during day, 30 minutes weight training |
Weigh ins will be Monday morning before eating anything.
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sounds like fun.
I do have a few questions...I don't eat cucumbers or cherry tomatoes or salmon...so Houston...we might have a problem. LOL I am sure I can substitute...right? |
Yeah, here is a list of everything you can eat during the first 2 weeks. Feel free to substitute. You don't have to follow my menu plan, but make sure you eat the following foods.
Complete List of foods allowed for the first 2 weeks. BEEF Lean* cuts, such as: Bottom Round Eye of Round Flank Steak Extra lean ground beef Lean Sirloin ground beef London Broil Pastrami, lean Sirloin Steak T-bone Tenderloin (filet mignon) (common name for tenderloin steaks) Top Loin Top Round * Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat. POULTRY (SKINLESS) Cornish hen Ground breast of chicken Ground breast of turkey Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation: can be eaten as an occasional treat (approximately once/week) Turkey bacon Removed limit/recommendation: (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish Added: (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.) Water-packed tuna and other canned fish Salmon roe Sashimi PORK Boiled ham Canadian bacon Loin Added specifcs of chop or roast Tenderloin VEAL Chop Cutlet, leg Top round LAMB (Remove all visible fat) Center Cut Chop Loin GAME MEATS Buffalo Elk Ostrich Venison LUNCHMEAT Fat-free or low-fat only Boiled ham Deli sliced turkey breast Steamship roast beef Smoked ham MEAT SUBSTITUTES (SOY BASED) Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving Bacon - Limit to 2 slices per day Burger - Deleted Soy Bacon Soy Burger Soy Chicken unbreaded Soy hot dogs Sausage Patties and Links Limit removed: Limit 1 patty or 2 links per day Seiten Soy Crumbles - 1/4 cup (2 oz) suggested serving Soy Nuts - 1/4 cup for a protein snack is suggested serving - Deleted (But note that 1/4 cup roasted edamame is added to the nut category) Tempeh 1/4 cup suggested serving Tofu All varieties, 1/2 cup suggested serving Yuba (Bean Curd or Sheet) CHEESE (FAT-FREE OR LOW-FAT) Look for varieties that have 6 grams of fat or less/ounce American Cheddar Cottage cheese, 1-2% or fat-free Feta Mozzarella Parmesan Part-skim Ricotta Part-skim String Provolone Swiss EGGS The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired. MILK/DAIRY (2 cups allowed daily, including yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (less than 2 tablespoons) Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup 1% or fat-free buttermilk Fat-free plain yogurt Greek Yogurt nonfat BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving) Adzuki Beans Black Beans Black-eyed peas Broad Beans Butter Beans Cannellini Beans Chickpeas or Garbanzo Edamame Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Mung Beans Navy Beans Pigeon Peas Pinto Beans Refried beans fat free canned Soy Beans (also known as edamame) Split Peas White Beans VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Artichoke hearts Arugula Asparagus Broccoli Broccoli rabe Broccoli sprouts Bok Choy Brussels Sprouts Cabbage Capers Cauliflower Celery Chayote Collard Greens Cucumbers Daikon radish Eggplant Endive Escarole Fennel Fiddlehead ferns Garlic Grape leaves Green Beans Hearts of palm Jicama Kale Kohlrabi Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Okra Onions Parsley Pepperoncini Peppers (All varieties) Pickles - Dill or artificially sweetened Pimientos Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables (seaweed, nori) Shallots Snap Peas Snow peas Spinach Sprouts Squash, Spaghetti Squash, Summer # Yellow # Zucchini Swiss Chard Tomato Tomato Juice Turnip Greens Vegetable Juice Cocktail Water Chestnuts Watercress Wax Beans Zucchini NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.) Almonds - 15 Brazil Nuts - 4 Cashews - 15 Edamame, dry roasted - 1/4 cup Filberts -25 Flax Seed - 3 TBS (1 oz) Hazelnuts -25 Macadamia - 8 Peanut Butter, Natural, and other nut butters - 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pecans - 15 Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 Pumpkin Seeds - 3 TBS (1 oz) Sesame Seeds - 3 TBS (1 oz) Soy Nuts - 1/4 cup Sunflower Seeds - 3 TBS (1 oz) Walnuts - 15 FATS/OILS The following monounsaturated oils are recommended to be consumed daily: Oil, canola Oil, olive Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated): Corn oil Flax oil Grapeseed Peanut Safflower Sesame Soybean Sunflower Other Fat Choices: Avocado - 1/3 whole = 1 TBS oil Guacamole - 1/2 cup = 1 TBS oil Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance Mayonnaise - Regular - 1 TBS Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup) Olives (Green or Ripe) 15 = 1/2 TBS oil Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines. SEASONINGS AND CONDIMENTS All spices that contain no added sugar Broth Coconut Milk -Light Espresso powder Extracts (almond, vanilla, or others) Horseradish sauce I Can't Believe It's Not Butter! Spray - Deleted Lemon Juice Lime Juice Pepper (black, cayenne, red, white) Salsa (check labels for added sugar) ALL TRANS FAT FREE COOKING SPRAY (not just ICBINBS) Use the following toppings and sauces sparingly (check labels for added sugar and MSG) Cream Cheese, fat-free or light - 2 TBS Hot Sauce Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar) Miso - 1/2 TBS Shoyu - 1/2 TBS Sour Cream, light and reduced-fat - 2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS Tamari Worcestershire Sauce - 1 TBS Whipped Topping, Light or Fat-Free - 2 TBS SWEET TREATS (Limit to 75 - 100 calories per day) Sweet treats are items that contain sugar alcohols, such as: Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Chocolate syrup sugar free Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free James and jellies, sugar-free Popsicles, sugar-free Syrups, sugar-free Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts. SUGAR SUBSTITUTES Acesulfame K Fructose (needs to be counted as Sweet Treats, Caloric Limit) Nutrasweet (Equal) Saccharin (Sweet & Low) Sucralose (Splenda) BEVERAGES Decaf Coffee and Tea Diet, decaffeinated, sugar-free sodas and drinks Herbal teas (peppermint, chamomile, etc.) Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY. Sugar-free powdered drink mixes Vegetable Juice Tomato Juice Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day Hope that helps |
You have seem to have covered all your bases Lindsay. I can tell this challenge will be very effective. It's very south beach like. And when I did follow south beach was when I looked the best but unforturnately I resently became a vegetarian and even a semi vegan. Not only do I not eat meat anymore but I also don't eat eggs, cheese, or any dairy for the most part. But I do love a challenge and I will definately take you up on it. I just have to tweek it a little to make it fit for me. ;)
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yeah I am following the south beach diet, but encorporating it into a 28 day challenge. Of course I will continue on the weight loss journey, one goal at a time. I'm surprised more people arn't into doing this challenge, since I layed it out so easily to follow. Well, let's hope more people are up for this challenge, I'm glad you're going to try, and make it your own. Congrats on becoming a vegetarian. We'll touch bases again on Monday at weigh in. Best of luck!
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Hey Linzluv. You've created a great menu and suggested workout. I would love to take part in the challenge but my only problem is trying to journal food intake and eat those foods. Maybe it's lack of commitment on my part but I am trying to make little changes every few weeks. I may be able to join you all soon but I think it'll be a while. Good luck to everyone.
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well everything is low fat and low calorie anyways. If you have a fit day account, you can use the food journal to see exactly how many calories you're eating. I have started inputting the menus into fit day to see the total calories for each meal, but it is very time consuming unless you record calories, as you eat. I also am watching my calorie intake 1200-1500 per day. If you don't want to do it thats fine, whatever works for you, you should keep doing.
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I will try to get the calories for each menu listed before monday, just because I am curious about it too.
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well...idc about the whole south beach thing, but I do like the idea.
I am always up for a challenge & I am all for anything that MIGHT help me lose weight. I will weigh in Monday and see where I stand! |
cool, almost the same weight, so it would be fun to see how much we can both lose. I'm between 215-220, depends on what time of day I weigh
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Looks like I'm the only one doing this. Well heres my official weigh in this morning. I managed to gain 6 lbs over night..... I was 216, now back to 222 hmmm.
Weight:222 Bust:45.5 Waist:38.5 Hips:48.5 Thighs:30 Calfs:17.5 Upper Arm:17.5 Lower Arm:11.5 |
My Menu
Day 1: (Weight: 222) Breakfast: 2 scrambled eggs & 2 slices Turkey Bacon Snack: 1 cup V8 Lunch: 1 Cup 1% Cottage Cheese Snack: 4 thin slices of Light Mozza cheese 1 cup V8 Dinner: 2 cups of steamed veggies (broccoli, cauliflower, snow peas, yellow pepper) 1 boiled b/s ckn breast 1 tbs soy sauce Snack: 1 cup plain non fat yogurt, 1 pk splenda, 1 tsp cinnamon, 2.5 slices thin sliced light mozza Calories: 1323 Total Exercise: 60 minutes deep fit water aerobics (Earned 399 calories from exercise) Total Calories: 924 Day 2 (Weight: 218) Breakfast: 2 slices of turkey bacon, 2 scrambled eggs, 1 tsp margarine (non hydrogenated) 1c v8 Snack: 1c fat free plain yogurt, 1 pk splenda, cinnamon to taste Lunch: "Salmon Salad" 2c romaine, 1/2 cup fresh salmon, 4 slices cucumber, 6 cherry tomatoes, 2 tbs balsamic vinagrette Snack: 1/2c 1% cottage cheese, 4 thin slices light mozza Dinner: 1 small b/s chicken breast, 2 cups romaine, 6 cucumber slices, 1c fresh salmon, 6 cherry tomatoes, 2 tbs balsamic vinagrette Snack: 2 servings of light jello, 2 slices of light mozza Calories: 2246 Total Exercise: 60 minutes power walking, 60 minutes spinning class (Earned 1249 calories from exercise) Total Calories: 997 Day 3 (Weight: 215) Breakfast: 2 scrambled eggs, 2 slices turkey bacon, 1c v8, 2 thin slices of light mozza cheese Snack: 1c ff plain yogurt, 1 spelda pk, cinnamon to taste Lunch: "Avacado Salad" 2 cups romaine, 1/2 avacado, 6 cherry tomaotes, 4 slices cucumber, 1 slice light mozza cheese, 2 tbs of balsamic vinagrette dressing Snack: 1/2c 1% cottage cheese, 1 serving of light jello Dinner: 2 servings of vegetable beef soup Snack: 1c plain fat free yogurt, 1pk splenda, cinnamon Calories: 1748 Total Exercise: 60 minutes water aerobics, 50 minutes 3 mile leslie sansone (Earned 653 calories from exercise) Total Calories: 1095 Day 4 (Weight: 213) Breakfast: 2 scrambled eggs, 2 slices turkey bacon, 1c v8, 2 thin slices of light mozza cheese Snack: 1.5 cups of veggies, red pepper, cherry tomatoes & cucumber Lunch: 1 serving of vegetable beef soup, 1c of plain fat free yogurt, 1pk splenda, cinnamon Snack: 2 slices light mozza, 1 serving light jello Dinner: 1 new york steak toped with sauteed onions and mushrooms, 2 cups garden salad with 2 tbs balsamic vinegrette, and 2 slices of light mozza Snack: 1 serving jello Calories: 1808 Total Exercise: 30 minutes leslie sansone DVD 4 mile workout, 30 minute walk pushing baby stroller (Earned 335 calories from exercise) Total Calories: 1473 Day 5 (Weight: 211) Breakfast: 1c plain ff yogurt with splenda, 2 c V8 Snack: 2 pickles, 1/2c 1% cottage cheese, 6 cherry tomatoes Lunch: 2 scrambled eggs, 2 slices turkey bacon, 1/2c yellow bell pepper, 1 tbs skim ricotta cheese Snack: 2c of raw veggies (cherry tomato, cucumber, yellow bell pepper) 1/4 an avacado, 1 slice light mozza Dinner: 2c romaine garden salad with balsamic vinegrette, 1 b/s ckn brst, 2c steamed broccoli & cauliflower Snack: 1/2c 1 % cottage cheese Calories: 1520 Total Exercise: 2 hrs major house cleaning, 25 minutes of WATP (Earned 608 calories from exercise) Total Calories: 912 Day 6 (Weight: 211) Breakfast: 3 scrambled eggs Snack: 1c plain ff yogurt, splenda, cinnamon, 2c mix raw veggies Lunch: 2c turkey salad with 1 serving of light mozza, 1/2c V8 Snack: 1c plain ff yogurt, splenda Dinner: BBQ sirloin steak with BBQ veggies and garden salad with 1 serving of light mozza, 1/2c V8 Snack: cheese & sausages, 1/2c 1% cottage cheese Calories: 1661 Total Exercise: Went camping, did not exercise today Total Calories: 1661 Day 7 (Weight: no weigh in, due to camping) Breakfast: 2 poached eggs, 1c 1% cottage cheese, 1c V8 Snack: 2c mix veggies Lunch: 1c yogurt, sausage & cheese Snack: 1c yogurt Dinner: stirfry beef with prawns over sauteed veggies Snack: cheese & sausage Calories: 1365 Total Exercise: Went camping, did not exercise today Total Calories: 1365 [COLOR="Red"][B][COLOR="Red"] Day 8 (Weight: 210) Breakfast: 2 scrambled eggs, 2 turkey bacon, 1c V8 Snack: 1c plain ff yogurt Lunch: 1.5c mixed veggies raw, 1c 1% cottage cheese, 1c 1% milk Snack: 2 servings light mozza, 3 slices garlic sausage Dinner: 1 ckn b/s chicken breast, 2c garden salad with balsamic vinagrette, 2c steamed broccoli & cauliflower Snack: 1c 1%milk, 2 pickles, 1c 1% cottage cheese Calories: 1406 so far Total Exercise: 60 minutes WATP 4 mile, 25 minute ball DVD workout, 45 minute strength training, 60 minute water aerobics class (Earned 942 calories from exercise) Total Calories: 464 so far Day 9 (Weight: ) Breakfast: Snack: Lunch: Snack: Dinner: Snack: Calories: Total Exercise: Total Calories: Day 10 (Weight: ) Breakfast: Snack: Lunch: Snack: Dinner: Snack: Calories: Total Exercise: Total Calories: Day 11 (Weight: ) Breakfast: Snack: Lunch: Snack: Dinner: Snack: Calories: Total Exercise: Total Calories: Day 12 (Weight: ) Breakfast: Snack: Lunch: Snack: Dinner: Snack: Calories: Total Exercise: Total Calories: Day 13 (Weight: ) Breakfast: Snack: Lunch: Snack: Dinner: Snack: Calories: Total Exercise: Total Calories: Day 14 (Weight: ) Breakfast: Snack: Lunch: Snack: Dinner: Snack: Calories: Total Exercise: Total Calories: |
Second Week Weigh and measure in:
Weight:210 (-12) Bust:44 (-1.5) Waist:37 (-1.5) Hips:48 (-.5) Thighs:(29 (-1) Calfs:17 (-.5) Upper Arm:16.5 (-1.5) Lower Arm:11 (-.5) Total inches lost: 7 Total weight lost: 12 lbs Added: Wrist: 6.5 Ankle: 9.5 Neck: 14.5 |
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