Week 8: Exercise and Food Diary.

It's November! with only 6 more weigh ins to go! Keep going!!
Bring it Blue Team!!!!

To make it interesting this week:

Allocate yourself a smilie of your choice when you've been on plan food wise whether its staying within your calorie limit or staying on your diet plan.

and allocate yourself another smilie for when you have done exercise for the day.

See if you can obtain at least 12 smilies (points) by the end of the week!
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Your Name: Exercise and Food Log - Week 8 (November)

Exercise Log:

Mon 2nd

Tues 3rd

Weds 4th

Thurs 5th

Fri 6th

Sat 7th

Sun 8th **LAST CHANCE WORKOUT!**

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Food Log:

Mon 2nd

Tues 3rd

Weds 4th

Thurs 5th

Fri 6th

Sat 7th

Sun 8th

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Echo's Exercise and Food Log - Week 8 (November)


Exercise Log:

1 smilie if I exercise and burn at least 700 calories in total

Mon 2nd: total calories burned 764 calories
p90x chest and back 393cal
ab ripper X 150cal
dares 106cal
general 115cal

Tues 3rd: calories burned = 785
c25k week 2
10 minute jumping on my mini rebounder
15 minutes step

Weds 4th: total calories burned = 721
p90x arms and shoulders ~1hr

Thurs 5th: total calories burned = 794
p90x plyometrics ~ 1hour.

Fri 6th: REST DAY :rest1:

Sat 7th:

1. jillian michaels : trouble zone dvd. ~ 55 minutes
2. biggest loser cardio MAX - 29 minutes.

Sun 8th **LAST CHANCE WORKOUT!** burned 992 calories.
2 hours of alternative jogging on the spot and step.

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Food Log:

1 smilie - if i eat within calorie range of 1200-1676 calories.

mon 2nd: total calories eaten 1675

breakfast left over halloween cake 92g 473cal oopsy

lunch
1 roti 266cal
karele lamb curry 86g 234cal
salad + yogurt 5cal

total calories lunch = 505 calories

dinner
1 roti 266cal
1 kebab 68g 192cal
karele lamb curry 36g 100cal
yogurt 2 tbs 48cal salad 5cal

total calories dinner 611 calories

dessert -cinamon toast crunch 18g 77cal; 1 tbs milk 9cal

calorie deficient = -765 calories
predicted pounds loss = -0.22 lbs

Tues 3rd: total calories eaten = 1926 - no smilie for me!

breakfast:
cinamon toast crunch milk 141cal
toast pizza 242cal
total cal for breakfast = 383cal

missed lunch
0cal

dinner :
1 roti 266cal
chickpeas curry 100g 184cal
lamb kebab 66g 186cal
1 tbs yogurt 24cal
extra half roti 142cal
halwa 50g 250cal

dinner >> 1052cal

midnight snack. was hungry! as had dinner early at 7pm. its okay, today will be my high calorie day for the week.

halwa 125cal
1 roti 266cal
chicken 100cal

total late night snack = 491cal

total calories eaten 1926
caloried burned 785
calorie deficient 535

predicted pounds loss -0.15lbs

Weds 4th: total calories eaten 1200

breakfast:
50g cereal milk 267cal
6g cheese 25 cal

total cal = 292cal

50g chicken 119cal
80g mixed veg 39cal
light mayo 30g 82cal
light cream cheese 28g 45cal
drained tuna 1 can 137cal
sweet thai chili sauce 2g 4cal
doritos 16g 80cal

total calories lunch >> 506cal

dinner:

chick peas curry 100g 184cal
1 toast 120cal
few bites of roti 34cal
cheese 10g 43cal

total calories dinner >> 381cal

snack:
3 almonds 21cal

total calories eaten 1200cal
caloried burned 721cal
calorie deficient 1197cal

predicted pounds loss 0.34

Thurs 5th: ate 1200 calories

breakfast
30g fruit fibre 111cal
1/3 cup milk 49cal
1 toast 120cal
1 fried egg 109cal
ketchup 15cal
2 hershey kisses 47cal

lunch
214g yellow daal 223cal
1 toast 120 cal
12 g cheese 52cal
doritos 32g 160cal

dinner : 200g yellow daal 209cal; gum 5cal

total calories eaten 1220calories

caloried burned +794calories

calorie deficient -1250calories

predicted pounds loss -0.36lbs

Fri 6th: ate 1674 calories (my AMR is 1676)

1 pancake 142g 325cal
butter 4g 30cal
maple syrup 36g 94cal
cheese 12g 51cal

total >>500cal

1 roti dry 224cal
1 tsp oil for frying 33cal
1 lamb kebab 68g 192cal
cream cheese 22g 35cal
1 tbs yogurt 24cal
extra bite of roti 16g 36cal

total >> 544 cal

1 toast 120cal
yellow daal 322g 336cal
1 tbs yogurt 24cal
cheese 16g 70cal
crunchie chocolate 80cal

total >>630 cal

total calories eaten 1674
no calorie deficient today. rest day.


Sat 7th: total calories eaten = 1637

breakfast:
50g fruit fibre cereal milk 267cal


lunch:
200g mixed veg 100cal
fish tomato curry 200cal
1 tbs honey 65cal
16g cinamon toast crunch 66cal
doritos 18g 90cal


dinner:
1/4 roti (16g) 56cal
yellow daal 256g 267cal
1 tbs yogurt 24cal
1 toast 120cal
14g cheese 61cal

snack:
1 toast 130cal
25g cheese 106cal
gum 5cal

total calories eaten 1557

caloried burned 989
calorie deficient 1108
predicted pounds loss 0.32

Sun 8th: major binge

breakfast

weetabix 46g 157cal
half cup milk 82cal
1 tsp sugar 15cal

>> 254 cal

283 g plain paratha (~2 1/2) 1026cal
96 lamb kebab 271cal
yogurt 24cal
cream cheese 10cal
juice 110cal
daal 40cal

>> 1481 cal



snack attack!! major binge

hot chocolate 242cal
crisps 132cal
doritos 500cal
cookie 136cal

>>> 1010cal
total calories eaten 2745

over ate by 1069 calories

caloried burned 992 (~ 2 hours of alternative jogging on the spot and steps)

calorie leftover excess after exercise = +77cal

predicted pounds gain +0.02

TOTAL for the week :

Total calorie excess foodwise = (no calorie deficient) = +0.07lbs

total calorie burned through exercise = 5045 = ~ 1.4lbs predicted loss.

Actual loss = 2.2 lbs.

Total number of smilies for the week = 10

Mercy's: Exercise and Food Log - Week 8 (November)
1 smile if I exercise at least 30 min cardio and 20 min weights

Exercise Log:

Mon 2nd

Tues 3rd

Weds 4th

Thurs 5th

Fri 6th

Sat 7th

Sun 8th **LAST CHANCE WORKOUT!**

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Food Log:1 Smile if I hit my calorie goal for the day

Mon 2nd 1300.00

Tues 3rd

Weds 4th

Thurs 5th

Fri 6th

Sat 7th

Sun 8th

What a sad sack I am, 3 smiles for the week

Exercise and Food Log - Week 8 (November)

1 smile if I exercise at least 30 min cardio (Mon-Fri) and 20 min weights twice this week.

Exercise Log:

Mon 2nd:
Jogged/Walked in place for 10 minutes
20 Jumping jacks
20 Crunches
Jumped rope 100 times
3 sets of 15 Shoulder backs
3 sets of 12 Forward Arm Raises
Steps ups for 10 minutes w/2 lb weights doing bi-ceps curls at the same time.
3x of 12 Tri-cep kickbacks
6x of 12 Hammer curls
6x of 10 Lateral Raises
2x of 10 Dry Land swimming
3x of 10 Supermans
Total: 30 minutes

Tues 3rd:
Rest Day

Weds 4th


Thurs 5th

Fri 6th

Sat 7th

Sun 8th:
Rest Day

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Food Log:1 Smile if I hit my calorie goal of 1350 -1750 for the day

Mon 2nd:
B-Coco Pebbles & 2 % Milk, Coffee.
S-3 Musketeer Mint (mini)
D-Big bowl of Chillie

Tues 3rd
Fruity Cherios & Milk, Coffee
Smart Choice Flatbread thing that was gross
Chillie Cheese baked potato
Oatmeal pie (Little Debbie)

Weds 4th
Honeynut Cheerios & Milk, Coffee
Oatmeal pie (Little Debbie)


Thurs 5th

Fri 6th

Sat 7th

Sun 8th

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Exercise and Food Log - Week 8 (November)

Exercise Log:

Mon 2nd: 60 minutes Water Aerobics, 30 minutes Walking
Tues 3rd: 60 minutes Water Aerobics
Weds 4th: 60 minutes Water Aerobics, 60 minutes Walking/Jogging
Thurs 5th: 60 minutes Water Aerobics
Fri 6th: 60 minutes Water Aerobics, 30 minutes Walking/Jogging
Sat 7th: 30 minutes Walking
Sun 8th: None

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Food Log:

Mon 2nd: Excellent food day.
Tues 3rd: Excellent food day.
Weds 4th: Excellent food day.
Thurs 5th: Excellent food day.
Fri 6th: Excellent food day.
Sat 7th: Good food day.
Sun 8th: Excellent food day.
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Exercise Log

Mon 2nd: 5k Walk

Tues 3rd: 6k Walk

Weds 4th: 35 Minutes on Bike 6k

Thurs 5th: 1 hour dancing and stroller pushing

Fri 6th: 6k Walk

Sat 7th: 10.25k Bike

Sun 8th: 6k Walk

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Food Log

Mon 2nd
Breakfast: Spelt flakes, wheat germ, bran, flax seed, raisins, dates, skim milk, orange juice, 1dried apricot
Dinner: Egg salad sandwich, cucumber slices, apple, yogurt
Supper: Vegetable lasagne, garlic bread, crackers
Total Calories for Monday: 1351

Tues 3rd
Breakfast: Cheese string, oatmeal, 2% milk, pancake syrup
Dinner: Whole wheat toast, cheese, scrambled egg
Supper: Breaded seitan steaks, mashed potato, gravy, turnip, carrot, cabbage
Total Calories for Tuesday: 1091

Weds 4th
Breakfast: 2 whole wheat dinner rolls, cheese whiz, apple juice
Dinner: Grilled veggie sandwich on whole wheat bread + samples at Costco (empanada, pita chip, mandarin oranges, croissant)
Supper: Breaded seitan steaks, mashed potato, gravy, turnip, carrot, cabbage
Total Calories for Wednesday: 1302

Thurs 5th
Breakfast: 3 dried apricots, banana, yogurt, 1% milk
Dinner: Vegetable soup, white dinner roll
Supper: Macaroni and cheese, coleslaw w/toasted walnuts
Total Calories for Thursday: 1213

Fri 6th
Breakfast: 3 dried apricots, oatmeal, 1% milk
Dinner: Grilled cheese sandwich on WW multigrain bread (no margarine), Clementine, kiwi, banana, yogurt, Minigo cheese
Supper: Veggie burger on white Kaiser bun, onions and peppers, relish, cheese whiz, fried potatoes, potato chips, grapes
Total Calories for Friday: 1220

Sat 7th
Breakfast: Oatmeal, 3 dried apricots, skim milk, ff plain yogurt, 1/4 apple fritter
Dinner: Cheese ravioli with sauce and vegetables, garden salad, 3 potato chips, 2 chocolate chip cookies, ice cream
Supper: Cheese ravioli with sauce and vegetables, garden salad, 1/4 apple fritter, yogurt, grapes
Snack: Cheerios, skim milk
Total Calories for Saturday: 1316

Sun 8th
Breakfast: Cheerios, skim milk, pineapple, banana, apple, clementine
Dinner: Vegetable soup, grilled cheese on WW multigrain bread, minigo cheese, 2 pita chips
Supper: Pita chips, hummus, vegetable soup, apple
Total Calories for Sunday: 1245

wow Isabella! POP well done! 14 smilies , you are the winner! congrats