Yes, I am starting this early but I just want to make sure you ladies are keeping up with your food and exercise journals. Come here and post them daily. Come on you can do it!!! We are all here for the same reason so lets not back off now!!! Post your daily food consumption and I want to see exercise posted daily too!! Come on get that 8mm, remember how great it feels to get that body moving!!!
Come on ladies............LET"S GET MOVIN"!!!!!!!!!!!!!!
When I was struggling to get back on plan, I began a journal at home this past Wednesday. Just like I did when I started the 3-HOur Diet back in April. It's working for me so I will stick with handwriting my food and exercise journal instead of posting it here. It's double work for me to do both and I really feel the handwritten journal is helping, so I will stick with that for now. I promise if I come up with any new menu ideas, I will share those here. For the rest of you, I can't stress how helpful it is to keep a food and exercise journal. Especially those weeks you STS or have a slight gain and can't understand why. Often when you review your journal for the past week, you can see where you went wrong. So please keep a journal - it really does help.
Breakfast....1c watermelon (fruit), 1 egg (protein 1), 1/2 bagel with 1T lite cr. cheese (carb and fat, 1 lite cheese stick (protein 2). You need one more protein here, add a cup of milk
Lunch: 1 cup veggie soup
1 grilled cheese sandwich (3 oz.fat free cheese, 2 diet bread
1 t butter)
1cup mixed raw veggies....carrots & celery
Where's your fat? Flax caps would have done well
Snack/Treat:
1 oreo
granola bar (130 cal.)
Dinner: Beets
Butter, whipped 2t
1 small baked potatoe
3 oz. steak
Snack: 1/2 C non-fat ice cream
This is the plan using the JC site so let me know how my first day is Laurie!
Thanks.....seems like a lot of food!!!
You awsome! Just make sure you get that 3rd protein in at breakfast and you get the fat in too! Invest in those flax caps!
7:30 Breakfast: 1 english muffin with SF jam (carbs with a freebie), 1 yogurt (protein 1), 6 oz skim milk (protein 2) , banana (fruit) and 4 flax caps (fat). OOOPS i missed a protein! Coffee with splenda
10:15 (ate early cause we are meeting friends for lunch at noon)
Snack: 1 large banana
12;00pm Lunch: Chic Fila: Chicken wrap with handful of fries
3:00pm Snack: Popcorn at movies
6:00pm Dinner 1 bratwurst, with small baked tater and some watermelon
breakfast- 1/2 cup cooked oatmeal with 1/2 cup berries mixed in and 2 flax caps made with 3/4 cup of milk (1%). 3/4 cup grapes and a tablespoon of protein powder in my coffee (chocolate flavor, yummy). the powder has 22 grams in 2 T. do i have enough of everything?????
snack: 100 cal snack pack
gym- 30 mins cardio 300 cal- 40 mins weights (120 squats 50-90lb wts) 150 walking lunges holding 20lbs of weights, and 60 other leg presses.
lunch- grilled salmon, 1 c. carrots w/butter, 1 oz sun chips.
snack- 1/2 c. non fat cottage cheese w/2 flax caps.
Lunch: Thai food with a co-worker (ooops). Well, I didn't eat all my rice & I tried to get a dish with the least amount of fat - Chicken w/garlic chili sauce. YUMM! (OK back on plan)
breakfast- 1/2 cup cooked oatmeal with 1/2 cup berries mixed in and 2 flax caps made with 3/4 cup of milk (1%). 3/4 cup grapes and a tablespoon of protein powder in my coffee (chocolate flavor, yummy). the powder has 22 grams in 2 T. do i have enough of everything?????
You had too many fruits, you should have the blueberries OR the grapes and you need 1 more protein. The milk and the protein powder count as 2 you need one more such as a slice of cheese or a yogurt. Your fat (the flax caps you had) need to equal 40 calories and I think 2 of them only have 20 calories so have 2 more too.
snack: 100 cal snack pack GOOD girl! Make sure you are eating 3 hours inbetween all meals and snacks
gym- 30 mins cardio 300 cal- 40 mins weights (120 squats 50-90lb wts) 150 walking lunges holding 20lbs of weights, and 60 other leg presses. WOW! You go girl!
lunch- grilled salmon (protien), 1 c. carrots (veggie) w/butter (fat), 1 oz sun chips (carbs). GOOD !
snack- 1/2 c. non fat cottage cheese w/2 flax caps. Did that equal 100 calories? I am not sure of your weight but you know the snack calories are based on how much you weigh, right? Under 200 lbs you have 100 cals snack and 200-250 you have 200 calories for snacks and over 250 you have 300 cals for snack
dinner- 3 bbq chicken legs (can you take the skin off? If you have the skin that is adding too much fat), broccoli, 2 corn tortillas( only have 1 tortilla, 2 is one too many carbs), hot sauce (freebie right? YEP!)
July 24th thru 30th Food & Exercise Journals!!!
and I want to see exercise posted daily too!! Come on get that 8mm, remember how great it feels to get that body moving!!! 
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