Anyway...here is one of my new adopted motto's...and I can vouch for it...since I started eating healthier and working out, I feel like a new person and their is no diet pill or medicine that can do for you what movement can......
"Movement is medicine for changing a person’s physical, emotional, and mental state.”
So on a typical day, this is my diet....(actually what I did eat on Monday)
FOOD JOURNAL FOR MONDAY MAY 4TH:
BREAKFAST:
ONE PKG INSTANT OATMEAL 140 CALORIES
ONE CUP BLACKBERRIES 62 CALORIES
½ CONTAINER YOPLAIT LITE YOGURT 50 CALORIES
2 CUPS OF COFFEE WITH TRUVIA AND ½ TSP OF CARNATION CINNAMON CREAMER 40 CALORIES
MID MORNING SNACK:
MEDITERRANEAN BLEND SNACK MIX
(RAISINS, WALNUTS, FIGS, APRICOTS, ALMONDS PISTACHIOS, CHERRIES, BLUEBERRIES AND HAZELNUTS)
¼ CUP 140 CALORIES
LUNCH:
MCDONALDS GRILLED CHICKEN SOUTH WEST SALAD 320 CALORIES
NEWMANS LIGHT ITALIAN DRESSING, ONE PACKAGE 60 CALORIES
AFTERNOON SNACK;
ZONE PERFECT DARK CHOCOLATE NUTRITION BAR (FOR A PREWORKOUT PROTIEN PICK ME UP) 190 CALORIES
½ AROUND 2:30
THE OTHER ½ AROUND 4:30
ONE SUGAR FREE RED BULL, ON THE WAY TO WORK OUT 10 CALORIES
DINNER
ONE CHARGRILLED AND FRUIT SALAD WITH LIGHT ITALIAN DRESSING
280 CALORIES
TOTAL OF SIX 16 OZ BOTTLES OF WATER
BEFORE BED:
5 HONEY BAKED PRETZEL TWISTS 50 CALORIES
ONE CUP OF GREEN TEA FLAVORED WITH TRUVIA AND SPLASH OF 2 % MILK 10 CALORIES
TOTAL CALORIES FOR THE DAY: 1352
MONDAY EVENING WORK OUT- 5:15 PM TO 7:30 PM
TREADMILL
35 minutes
Intervals
2 minutes walked .10
Then ran 1.25 miles at 6.5 miles per hour
Walked .15 at 4.0/4.0 grade
Ran .65 at 6.5 miles per hour
Walked .15 at 4.0/4.5 grade
Ran .60 at 7.0 miles per hour/3.0 grade
Walked .10 at 3.8 miles per hour/4.0 grade
Ran .25 at 7.5 miles per hour, 1.0 grade
Walked .10 miles 3.5 grade
Ran .25 at 7.0 miles per hour 1.0 grade
Walked .15 (cool down)
Total run 3.0 miles
Walked .75 miles Calories Burned: 410
Abdominal Crunch:
3 sets of 12 50 lbs
Hyper Extension crunches:
3 sets of 12
Low Back Extension:
3 sets of 12 50 lbs
Regular crunches:
3 sets of 12
Arm Curl Machine:
3 sets of 12 30 lbs
Arm Extension Machine:
3 sets of 12 30 lbs
Low Row Machine
3 sets of 12 45 lbs
Seated Dip
3 sets of 12 30 lbs
Ellipetical
10 minutes
Cross Train Reverse
2 min Level 5
4 min Level 7
4 min Level 5
Calories burned: 131
More ab work:
Crunches
3 sets of 12
Hanging dip crunches
3 sets of 12
More cardio
The Wave Machine
15 minutes
Level 25
Calories burned: 320
Incline Chest Press:
3 sets of 12
30 lbs
Chest Press:
3 sets of 12
30 lbs
Lateral Raise:
3 sets of 12
30 lbs
Lat Pull Down:
3 sets of 12
45 lbs
Shoulder Press
3 sets of 12
30 lbs
Rear Deltoid
3 sets of 12
30 lbs
Pectoral Fly
3 sets of 12
30 lbs
(Same picture as above, but sitting backwards)
Well, that’s it…my 2 ½ hour workout…..which was cardio/abs/upper body/arms……total calories burned, not including resistance training/ab work: 861
I took tonight off....still watching what I eat...
Tomorrow, back to the gym, for same intensity of cardio and I will be working abs again and legs.
If you have any questions...don't hesitate to leave me a comment and I will be happy to answer what I can...
Later..
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