Pepper D

[PepperDiamond]

Here to lose weight

[FitMeg08]

Welcome, good luck with your goals!

[vanessa40]

Welcome and Good Luck
:)
:)

[spirit3530]

Hello Pep. Wheres the meals?

[Monika33]

IM so glad you found it!

[PepperDiamond]

Breakfast: Egg Cheese Mushroom Green pepper Omelet, hashbrown and 1 toast and coffee with cream and sugar
*felt satisfied and not too full


Dinner: Chicken Alfredo water with lemon, bread and butter
I ate the chicken and some of the pasta. later that day i was really irritated with everything and I really mean everything very annoyed.
Snack: 3 peanut butter cup cookies and skim milk
went to bed after wards

[spirit3530]

Sup Pep. Nice start. 6 days to go till the adjustments. YES record everything here.

[PepperDiamond]

breakfast: 3 peanut butter cup cookies large cup of skim milk
wasn't in the mood to wash a cup for slim fast so i had the rest of the cookies i made. then i packed (cuz i'm movin next week) up some boxes and cleaned. felt fine


lunch: 2 bean and cheese burritos (home made)
made me way to full. I pulled a bunch of the cheese out of the second burrito cuz it was icky. too much cheese.


Dinner: 2 cups of coffee cream and sugar.

wasn't all that hungry. but then i couldn't sleep later.

[spirit3530]

5 more days ... :D Keep writing and logging just like we discussed

[PepperDiamond]

Breakfast: Caramel Macchiato Venti from starbucks

snacked on some bite size candys 2 peices

Dinner: breaded baked chicken bites (from home)
I accidently ate one of the bites that was shrimp... caca so i shoved like 8 cinnamon bears in my mouth.

1 creme soda

[PepperDiamond]

breakfast: Caramel Macchiato Venti and a sausage egg breakfast sandwhich from starbucks

lunch: medium protein berry smoothie from jamba juice and a small peice of chicken

dinner: chico's and pisole 2 rolls, baked beans 1 root beer and one doctor pepper

a few peices of fudge

[PepperDiamond]

looking at what i eat written down makes me feel like poopy sh*t

[marciemudd]

Hey girl!! I think Goldilox, you and I are the only ones doing this. I can't find the other journals for the rest of the girls. Keep up the good work. We are here to support each other. It is much easier with support. I hope you had an awesome Christmas.

[Monika33]

Psychora has a journal also!!!

Keep going girlfriend!!!!

Way to journal everything!!

[spirit3530]

Hey girl!! I think Goldilox, you and I are the only ones doing this. I can't find the other journals for the rest of the girls. Keep up the good work. We are here to support each other. It is much easier with support. I hope you had an awesome Christmas.
Well you all continue to work hard. Maybe they don't want to get in shape?

[PepperDiamond]

breakfast: 2 eggs and potatoes
lunch: 4 french toast
dinner: chicos and pisole roll

[PepperDiamond]

2 eggs and potatoes
caramel macchiato
cheesy breadstickes with ranch and marinara
1 24oz rock star

[spirit3530]

thank you for posting

[PepperDiamond]

I was sick and in bed all day so No breakfast of lunch
dinner- chicken florentine flat bread from subway
snack- rice krispy treat
a couple sips of coke and sprite to try to make me feel better

[spirit3530]

2 more days ;)

[spirit3530]

Check your Private message

[PepperDiamond]

hey sage
I have dumbells resistance band and thigh worker

[PepperDiamond]

work out: squats lunges weights pushups abs

slimfast powder with 20 oz milk
20oz water
1oz turkey, 8 bite size cheese slices, grain crackers
slimfast ready made can
2 peanut butter cookies
20oz water

[PepperDiamond]

slim fast powder 20oz milk
2 grain crackers
chicken and brown rice
20 oz water
20 oz caramel macchiato

[PepperDiamond]

work out: O-TOWN DERBY DAMES ROLLER DERBY SCRIMMAGE YO! YEAH!


slim fast powder with skim milk for breakfast
lunch small cheeseburger 5 peices of fries no sauce a few bites of strawberry shake. after i ate the hamburger i felt greasy so i didn't want to eat the rest of the stuff thats why i only ate a few peices of fries and milk shake. it was sad too it was a huge yummy delicious milkshake and i threw it away :( lol.
dinner, 1oz turkey with cheese and crackers
apple with 2tblsp of peanut butter

[spirit3530]

I will tell you how you could have made the hamburger meal healthier.

What were you trying to accomplish today?

So how did you set yourself up for success today?

[PepperDiamond]

I like to start out with baby steps cuz thats what works for me to stick to something. the days i didn't write down because i forgot, i either had creamy wheat or oatmeal for breakfast slim fast for lunch and subway for dinner with powerade and water for my drinkage... i'm sure i strayed a little bit though i just don't remember cuz i didn't write it so this week will be a lot of writing.

my baby steps were for this week only though. I intend on doing some grocery shopping sunday and doing the meal plan you gave me on monday. I dusted off my old work out videos. My slim in 6 video covers the moves we do at off skates with you with the exception of the pull ups. It's mainly squats lunges weights and stuff like that. I'll be doing that video on mon, wed, friday and then on sundays tuesdays and thursdays i'll be doing my cardio turbo jam.

I look forward to this coming week and getting back into shape. i use to be around 280 then got down to 165 then ate my way back up the scale.

Just to give you a heads up as well, when i hit that low weight that i've never been before 165 it freaked me out psychologically so this time i'm determined to knock down that wall this time and work through my issues of having a "Fat person baby blanky" as i like to refer to it.

Until I get a computer i'm going to put my food intake up weekly. but i should be getting one soon or so.

[spirit3530]

ok. I still expect to see you progressively align with the guidelines I have given you. Better meal plans should be shown than the past week. If thats not happening then you are not setting yourself up for success. A "rice crispie treat only meal" shouldn't be happening.

[PepperDiamond]

Monday
Workout: Slim in 6 Ramp it up
bkfst: 3oz oatmeal 2oz raisins, 4 eggs 16oz water
snack: 3 tblspns nonfat yogurt 2 oz granola
lunch: slimfast powder w/ skim milk
dinner: 8oz Chicken 3oz rice 2oz broccolli 16oz water w/lemon mixer

Tuesday:
bkfst:3oz oatmeal 2oz raisins, 4 eggs 16oz water
lunch: slim fast powder skim milk
snack:...3 bites of ice cream 4 cookies....
dinner: 6oz chicken 2oz rice 2 oz broccolli
4 cookies
... sorry i caved today

Wednesday:
bkfst: 3 oz creamy wheat, 2 eggs
snack: slim fast powder skim milk
lunch: 1/2 (homemade) turkey sandwich (lettuce, pickle tomato turkey mustard) 20oz water
Snack: 3 cookies... caved again mmmm cookies
Dinner: chicken grilled stuffed burrito from taco bell (this is the taco bell day i told you about) 20oz water
i got home late and was hungry so I ate a bowl of life cereal with skim milk.

Thursday:
Worked out: Slim in 6 Ramp it up
Bkfst: bowl of life cereal skim milk
snack: 3tblsp nonfat yogurt with granola 16 oz water
lunch: fiber one chocolate oat bar 20 oz water
dinner: 8oz chicken 1 oz broccolli 2 cookies...caved... i cave alot hmmm.
got home late today too so ate some life cereal with skim milk

Friday:
Bkfst: 3 oz oatmeal 2 oz raisin, 2 egg, 10oz water
Lunch: bowl of life cereal skim milk, 32 oz water
Dinner: 8 oz chicken 2 oz broccolli 2 cookies 32 oz water

Saturday:
Workout: O-Town Roller derby 8am-10am, work out with sage 1045-1200p
Breakfast: 3oz oatmeal 2 oz strawberries, 2 eggs 10 oz water
snack: slim fast optima can chocolate royale
Lunch: German potatoe salad (no mayo)
dinner: Home made spaghetti with 2 peices garlic toast


Sunday:
Bkfst: 4eggs
I forgot to write down sunday so i don't really remember what i ate...


This week i did better but i see that i still need improvements. This is a lot of food to eat and after a few days I got sick of eating these big meals and reverting to sugar snacking but then when i worked out again i didn't have as much energy as on the days i eat healthy I noticed.

[spirit3530]

ok better but lets work on sticking closer to the guidelines I gave you for each day. You have none of the added essential fats I gave you the WHOLE week.

[PepperDiamond]

what fats

[Monika33]

You are supposed to have 1 oz of almonds, cashews, or walnuts with every meal.

Do you have a food scale?

Fats are very important for woman!!!!

[spirit3530]

GoodFats.PamRotella.com


Healthy Fats - Essential Fatty Acids
The following article started as a class handout for a vegetarian cooking class where I was the guest speaker in 2001. Since then, this page has become immensely popular on the internet, probably because of its practical cooking tips on including Omega-3 in the diet. Most Americans are Omega-3 deficient because of our over-processed diets, and one of the most common symptoms of Omega-3 deficiency is depression, among other mental health symptoms. Of course depression is common among Americans. Is this why so many people take St. John's Wort, Prozac, Ritalin, even drink coffee? Could it be a simple deficiency? There are other causes of depression, for example mercury poisoning is the reason behind dentists' higher suicide rate, but I think most depression in America is Omega-3 deficiency based.

Originally there wasn't enough time to cite sources, but I have provided information on a couple of good books at the end of this article, and will eventually list more resources for more detailed reading. In the interim, I feel that Essential Fatty Acids are such an important topic that I should share the preliminary work.

Essential Fatty Acids are the "good fats" all over the news these days, and a very hot research topic. More is known about them every week as more studies come forward. Some information hasn't changed since Julius Fast wrote his book The Omega-3 Breakthrough (Tucson, Arizona: The Body Press 1987, ISBN 0-89586-625-0). For example, good fats compete with bad fats, so it's important to minimize the intake of trans fats and cholesterol (animal fat) while consuming enough good fats. Also, good fats raise your HDL or "good cholesterol". One of the jobs of this High Density Lipoprotein (HDL) or "good cholesterol" is to grab your bad cholesterol, LDL (Low Density Lipoprotein), and escort it to the liver where it is broken down and excreted. In other words, these good fats attack some of the damage already done by the bad fats. This is very important in an age when so many Americans are struggling to get their cholesterol down, and fight heart disease and obesity.


Essential Fatty Acids (EFAs)

Essential Fatty Acids (EFAs) are necessary fats that humans cannot synthesize, and must be obtained through diet. EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids. There are two families of EFAs: Omega-3 and Omega-6. Omega-9 is necessary yet "non-essential" because the body can manufacture a modest amount on its own, provided essential EFAs are present. The number following "Omega-" represents the position of the first double bond, counting from the terminal methyl group on the molecule. Omega-3 fatty acids are derived from Linolenic Acid, Omega-6 from Linoleic Acid, and Omega-9 from Oleic Acid.


Flaxseed oil (flaxseed oil has the highest linolenic content of any food), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.), canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies, albacore tuna, and others.
One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of linolenic acid, although "time-released" effects of consuming nuts and other linolenic-rich foods is being studied, and considered more beneficial than a once-daily oil intake.
Flaxseed oil used for dietary supplementation should be kept in the refrigerator or freezer, and purchased from a supplier who refrigerates the liquid as well.
Canola oil is often used as a cheaper alternative to the healthier virgin olive and grapeseed oils. Although Canola has at least some linolenic content, supermarket varieties of canola oil are often refined and processed with chemicals and heat, which destroy much of its linolenic acid. Cold-pressed, unrefined Canola oil is a healthier type of Canola (sometimes pricier than virgin olive oil), and found primarily in health food stores and specialty markets. The word "canola" is derived from "Canadian oil", as Canola was developed in Canada from the rape plant. Rape is a plant in the mustard family, and its rapeseed oil has at times been illegally blended with olive oil, particularly in Europe, to cheapen olive oil production costs. Although rapeseed oil is high in linolenic acid, it can make humans seriously ill if enough is consumed, and olive oil cheapened with rapeseed oil has a history of severely sickening its consumers. (Every feel itchy after eating commercial brands of peanut butter? Check the label -- it probably contains rapeseed oil.) Canola was developed to eliminate chemicals toxic to humans in rapeseed oil, thus creating an inexpensive oil with linolenic acid. Unlike olive and flaxseed oil, both known to the ancients and used as mankind evolved, Canola is a recent oil, and its long-term effects on humans are not yet known.
Unripe flaxseeds contain a natural form of cyanide, and home gardeners should be cautious if trying to grow flax. The seeds must be ripe before harvesting. If attempting to grow flax at home, consult an experienced grower.


Omega-6 (Linoleic Acid)

Linoleic Acid is the primary Omega-6 fatty acid. A healthy human with good nutrition will convert linoleic acid into gamma linolenic acid (GLA), which will later by synthesized, with EPA from the Omega-3 group, into eicosanoids.
Some Omega-6s improve diabetic neuropathy, rheumatoid arthritis, PMS, skin disorders (e.g. psoriasis and eczema), and aid in cancer treatment.
Although most Americans obtain an excess of linoleic acid, often it is not converted to GLA because of metabolic problems caused by diets rich in sugar, alcohol, or trans fats from processed foods, as well as smoking, pollution, stress, aging, viral infections, and other illnesses such as diabetes. It is best to eliminate these factors when possible, but some prefer to supplement with GLA-rich foods such as borage oil, black currant seed oil, or evening primrose oil.

Found in foods:

Flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken, among many others.
Avoid refined and hydrogenated versions of these foods.
Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but are refined and may be nutrient-deficient as sold in stores.

Omega-9 (Oleic Acid)

Essential but technically not an EFA, because the human body can manufacture a limited amount, provided essential EFAs are present.
Monounsaturated oleic acid lowers heart attack risk and arteriosclerosis, and aids in cancer prevention.

Found in foods:
Olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, etc.
One to two tablespoons of extra virgin or virgin olive oil per day should provide sufficient oleic acid for adults. However, the "time-released" effects of obtaining these nutrients from nuts and other whole foods is thought to be more beneficial than consuming the entire daily amount via a single oil dose.

Food tips

High heat, light, and oxygen destroy EFAs, so when consuming foods for their EFA content, try to avoid cooked or heated forms. For example, raw nuts are a better source than roasted nuts. Don't use flaxseed oil for cooking, and never re-use any type of oil.
Replace hydrogenated fats (like margarine), cholesterol-based fats (butter/dairy products), and poly-saturated fats (common cooking oils) with healthy EFA-based fats when possible. For example, instead of margarine or butter on your warm (not hot) vegetables, use flaxseed and/or extra virgin olive oils with salt. (This tastes similar to margarine, as margarine is just hydrogenated oil with salt.)
Sprinkling flaxseed meal on vegetables adds a slightly nutty taste. Whole flaxseeds are usually passed through the intestine, absorbing water only and not yielding much oil. Also, it's best not to use huge amounts of flaxseed in its meal (ground seed) form, as it contains phytoestrogens. The oil is much lower in phytoestrogens.
In many recipes calling for vegetable shortening, replacing the shortening with half as much virgin olive oil, and a very small pinch of extra salt, often yields similar results.
Adding flaxseed and/or virgin olive oil to salads instead of supermarket salad oil is another healthy change.
Replace oily snack foods, like potato chips and corn chips, with nuts and seeds.
Extra virgin olive oil or grapeseed oil are best to use for cooking oil, as they withstand high heat well.

EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products. A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception, and play a role in immune function by regulating inflammation and encouraging the body to fight infection. Essential Fatty Acids are also needed for proper growth in children, particularly for neural development and maturation of sensory systems, with male children having higher needs than females. Fetuses and breast-fed infants also require an adequate supply of EFAs through the mother's dietary intake.
EFA deficiency is common in the United States, particularly Omega-3 deficiency. An ideal intake ratio of Omega-6 to Omega-3 fatty acids is between 1:1 and 4:1, with most Americans only obtaining a ratio between 10:1 and 25:1. The minimum healthy intake for both linolenic (Omega-3) and linoleic (Omega-6) acid via diet, per adult per day, is 1.5 grams of each. One tablespoon of flaxseed oil can provide this amount, or larger amounts of other linolenic-rich foods. Because high heat destroys linolenic acid, cooking in linolenic-rich oils or eating cooked linolenic-rich fish is unlikely to provide a sufficient amount.
EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer's Disease, among others.

Omega-3 (Linolenic Acid)

Alpha Linolenic Acid (ALA) is the principal Omega-3 fatty acid, which a healthy human will convert into eicosapentaenoic acid (EPA), and later into docosahexaenoic acid (DHA). EPA and the GLA synthesized from linoleic (Omega-6) acid are later converted into hormone-like compounds known as eicosanoids, which aid in many bodily functions including vital organ function and intracellular activity.
Omega-3s are used in the formation of cell walls, making them supple and flexible, and improving circulation and oxygen uptake with proper red blood cell flexibility and function.
Omega-3 deficiencies are linked to decreased memory and mental abilities, tingling sensation of the nerves, poor vision, increased tendency to form blood clots, diminished immune function, increased triglycerides and "bad" cholesterol (LDL) levels, impaired membrane function, hypertension, irregular heart beat, learning disorders, menopausal discomfort, itchiness on the front of the lower leg(s), and growth retardation in infants, children, and pregnant women.

[spirit3530]

^^^^

What she said ;)

[SonicKnuckles]

You are supposed to have 1 oz of almonds, cashews, or walnuts with every meal.

Do you have a food scale?

Fats are very important for woman!!!!

yes we do have a food scale

[PepperDiamond]

Breakfast:
2 lowfat blueberry pancakes with real fruit on top strawberries and blueberries

Lunch:
2 chicken taco's with sauteed bell peppers, guacamole, lettuce, sour cream, pico de gallo.
Orange juice 20oz

Dinner:
4 cups of coffee at IHOP with creamer and sugar

[Monika33]

Do you still have your meal plan?

[PepperDiamond]

Breakfast:
2 breakfast burritos with eggs and cheese bell peppers and sausage
1/2 cup hash browns
10oz orange juice

Lunch:
Subway
6" wheat sandwich with chicken breast and veggies no sauce and i only ate half of the bread cuz it was toasted too long.
10 oz poweraide
8oz water

Dinner:
Salad, mushrooms, tomatoes, cucumbers, grapes, italian dressing.
8oz water


1 pack of candy peachy O's

[PepperDiamond]

Yes, i'll buy the stuff again when i get paid next wednesday.

[PepperDiamond]

Breakfast:
8oz chicken with 2 tblsp bbq sauce
10oz water

Lunch:
whole grain cheerios 1 cup
1/2 cup 2% milk
1 oreo
1 cheese stick

Dinner:
Lean cuisine dinner chicken alfredo with broccoli
and 5 or 6 bites of my friends strogonoff

1 pack of peanut butter m&m's and 2 peices of sonics caramello
32 oz water

[PepperDiamond]

I need an alternative stimulant from coffee. With little sleep and being in ogden all day and then going straight to work I am tired by 7pm and then rush to starbucks to get coffee (which i just did tonight) but i feel like i'll do it again thurs and fri too because i will drive to ogden bright and early and straight to work again. So what is a good healthy stimulant that will perk me up from 7pm till midnight?

[PepperDiamond]

Breakfast:
Protein Berry Soy 24 oz from jamba (no extra boost)

Lunch:
8oz Chicken breast with 2 tblsp bbq sauce
1/2 cup broccoli

Dinner:
small double shot espresso with soy
venti mocha frappucino
3 pieces of pizza mushroom and pineapple

[PepperDiamond]

I meant thursday 2/26/09

Breakfast:
120z skim milk with slim fast powder

Lunch:
Lean cuisine cheese and veggies noodles

Dinner:
Subway 6" meetball sandwhich
1/2 of a value size bag of baked lays chips
12oz poweraide

[PepperDiamond]

Breakfast:
12oz skim milk with powder slim fast

4 oreos

Lunch:
24 oz protein berry soy from jamba (no extra boost)
asiago pretzel with mustard

snack:
2 grandmothers chocolate cookies from vending machine
12oz high protein low fat milk


Dinner:
Venti Chai Tea Frappucino

[PepperDiamond]

11am
1/2 c of oatmeal with raisins
skim milk

1230-135pm
10 minutes on eliptical (5min forward 5 min backward)
3 sets of 12
chest press 20lbs
shoulder lift 10 lbs last set 15lbs
biceps push down thingy 10lbs last set 15lbs
biscep curl 10lbs last set 15lbs
cardio treadmill:
5minutes at 3.5mph
5minutes at 3.8mph
7minutes at 4.0mph
60 crunches (20 regular, and 20 on each side)

stretched for 5 minutes.

lunch 2pm:
8oz chicken (bbq sauce added)
2 cups broccoli steamed
32 oz water

430
ate chocolate grandma brand cookies 2
some sips of a friends frappucino

dinner:

tbd


9-1030 tonight
roller skating

[spirit3530]

Nice. Dialene 4 x is a fat loss product that has energy boosting proporties. I use it when dieting down for my contests. I suggest taking 1 tab in the morning and 1 tab six hours later for the first week to and increase to two tabs in the morning and 1 six hours later the second week.


Yes I am still watching ;)

[PepperDiamond]

Last nights dinner:
2 mini twix bars
a couple sips of slim fast (cuz i forgot i had it so i didn't finish it)

and took an energy tablet from the gym before skating
_________________________

Breakfast:
2c oatmeal skim milk and raisins

lunch:
mocha frappucino venti
1/2 turkey wrap from jasons deli

snack:
1 cookie (i minused a cookie) from grandma's cookies vending

Dinner:
8oz chicken breast 1/2 cup broccoli
2tblsp bbq sauce
20oz lemonade

2 peices of starbursts candy

-didn't have time for work out today but i bought healthy food for the week.

[PepperDiamond]

Breakfast:
1c oatmeal skim milk 1/2c raisins

snack:
16oz skim milk, powder slim fast

Lunch:
8oz chicken 1tblsp bbq sauce
1c broccolli
32oz water

snack:
southbeach diet granola bar cinnamon raisin

dinner:
2 chicken burrito supreme from taco bell
20oz water

930-1030 workout

eliptical
resistance 3
5minutes forward 5 minutes backward

leg lifts bent at knee
3x 12 reps
20lbs, last set 30lbs

leg pushy squat thing
3x 12 reps high
3x 12 reps low
90 lbs, last set 110lbs

wide squat:
12 reps 3x with 8lbs weight

wall sits:
20/20/25/25/30/30

lunges
12 reps 2x each leg
L shape lunges
12 reps 2x each leg

treadmill
5 minutes 3.5mph
5 minutes 3.8mph
6 minutes 4.0mph
4 minute cool down

60 crunches

[Monika33]

You are doing great! Keep it up, I promise it will pay off!

[spirit3530]

Breakfast:
1c oatmeal skim milk 1/2c raisins

snack:
16oz skim milk, powder slim fast

Lunch:
8oz chicken 1tblsp bbq sauce
1c broccolli
32oz water

snack:
southbeach diet granola bar cinnamon raisin

dinner:
2 chicken burrito supreme from taco bell
20oz water

930-1030 workout

eliptical
resistance 3
5minutes forward 5 minutes backward

leg lifts bent at knee
3x 12 reps
20lbs, last set 30lbs

leg pushy squat thing
3x 12 reps high
3x 12 reps low
90 lbs, last set 110lbs

wide squat:
12 reps 3x with 8lbs weight

wall sits:
20/20/25/25/30/30

lunges
12 reps 2x each leg
L shape lunges
12 reps 2x each leg

treadmill
5 minutes 3.5mph
5 minutes 3.8mph
6 minutes 4.0mph
4 minute cool down

60 crunches

nice work. very impressed with this journal entry.

[PepperDiamond]

Breakfast:
1.5 c oatmeal 1/2c raisins skim milk

Snack:
4 tblsp Yogurt with granola

Lunch:
8 oz chicken 2 tblsp bbq sauce
1 cup broccoli

snack:
1/2 c peanut mixture with raisins and chocolate

Dinner:
2 Grilled Chicken snack wraps with ranch

This was the night I was craving around 11pm and we went and got a 12" pizza from the pie. I ate 2 peices with mushroom pineapple and ranch. I will be purchasing some fruit to keep around for when i feel i need carbs.

[PepperDiamond]

Breakfast:
1.5 c oatmeal 1/2 c raisin, skim milk
16oz water

Roller Skate for 2 hours
training with "The Trainer" after skating
16oz water

Lunch:
8oz chicken with 2tblsp bbq sauce
1c broccoli
8oz water

Dinner:
2 grilled chicken snack wraps with ranch

late night
Derby Party
4 long islands with cranberry
1 Chicken gordita from taco bell
and a bite of sonic's quesadilla

[PepperDiamond]

Breakfast:
1c oatmeal 1/2c raisins skim milk

snack
1c yogurt with granola

lunch/dinner
1c chicken alfredo
3 breadsticks
2c lettuce with vinagerette tomatoes and banana peppers

gotta have it ice cream size from cold stone
peanut butter cup perfection mmmm

[PepperDiamond]

Breakfast
1c oatmeal 1/2 c raisin skim milk

lunch:
6" chicken breast from subway
wheat bread
lettuce, tomato, olives, cucumber, mustard

2 choc chip cookies

dinner:
1 peice of pizza with mushroom and pineapple

[spirit3530]

A little bit more protein ... ok ;)

[PepperDiamond]

This **** just got serious: new motivation
O-town going to the number one spot
Proving to myself that I can do this no matter how busy I am
And I won a trip to costa rica. Need to be fit by the pool!

Breakfast
mini strawberry shredded wheat 2c
1/2 c skim milk

Lunch
no
lunch

Snack
4 mini donuts

Dinner
2 chkn grilled snack wraps


Workout
5 min on elyptical
Worked out arms and shoulders til they were spaghetti
150 crunches
15 min on elyptical
5 min on bike

Shred wheat skim milk

[spirit3530]

ALL RIGHT, go peppa.

[Monika33]

You can do it!!!!

Good things are happening!

[PepperDiamond]

bkfst
2c strawberry cshreded wheat
1c skim milk

20oz water

Lnch
Half cup cheese squares
1/2 apple
5 grapes
16oz water

Dinner
chkn breast on flat bread
lettuce tomato olives cucumber vinigar
from subway

Didn't work out but will be skating on Friday and then going to the gym
my arms and abs are so sore but it feels good and I don't feel so bloated cuZ of the fiber and workouts.

[PepperDiamond]

I know. I'm in the right mind set to win. I was asked to get coffee today and I shot it down. Just say no to frappuccino's. I have a goal and I'm going to get there if it kills me.

[spirit3530]

Well, we don't want you dead, so make good choices.

[PepperDiamond]

bkfst
2c shredded wheat
1c skim milk

1030-130pm - skating
got hungry in the middle of skating so i ate 2-2" slices of pepperoni pizza

Lunch
homemade chicken with lettuce, cheese, tomato
in a tortilla

dinner
bowl of chili and 1 homemade tortilla

[PepperDiamond]

At warped tour all day working 8a-7pm

bkfst
shredded wheat skim milk

lunch
1 peice of pepperoni (the pie) pizza

water all day to stay hydrated

snack
chips with cheese and salsa

dinner
8oz chicken 1/4c broccoli

[PepperDiamond]

Bkfst
2c shredded mini wheat
1c skim milk

lunch
3/4's of a turkey sandwhich from 7-11
1L water

Dinner
8oz chicken

10 min elyptical
3 sets of 15 each
Pectoral fly
rear deltoid
Seated row
chest press
10 lb weight 2 sets of 12 back lift

Crunches 30 each
standard crunch
left side
right side
knee to elbow
Leg lifts
6 minutes on elyptical

[PepperDiamond]

Well, we don't want you dead, so make good choices.

lol I will its just that not having a yummy frappuccino is killing me. Hard to fight it.

[PepperDiamond]

....also for extra motivation that I've set for myself!

Weight loss mile markers and rewards:
10 lbs at 224 lbs - coffee slush from tesoro ( no starbucks too fattening)
20 lbs at 214 lbs - yummy steak from Texas roadhouse
30 lbs at 204 lbs - yummy quesadilla from the bayou
40 lbs at 194 lbs - margharitaville!

[PepperDiamond]

bkfst
2c shred mini wheat
1 c skim milk

Lunch
8oz ckn
1c broccoli green bean mix

20oz water

Dinner
8oz ckn
1c broccoli steamed

2red licorice

Wkout
2 hours of roller skate training

1c honeycomb cerial
1c skim milk

[spirit3530]

....also for extra motivation that I've set for myself!

Weight loss mile markers and rewards:
10 lbs at 224 lbs - coffee slush from tesoro ( no starbucks too fattening)
20 lbs at 214 lbs - yummy steak from Texas roadhouse
30 lbs at 204 lbs - yummy quesadilla from the bayou
40 lbs at 194 lbs - margharitaville!


Thats a great idea pep. You can do it.

[PepperDiamond]

(the days I missed it pretty much reflects what i ate during the week nothing changed til saturday the 15th)

Brkfst - broke down and had my coffee and donut
Lunch
3 slices of pizza
2 breadsticks from lil' Caesars

Dinner
8oz chicken
1 c broccolli

[PepperDiamond]

Breakfast
2c shredded mini strwb wheat
1c skim milk

Lunch
8oz Chicken
1c broccoli

Dinner
4 (4") pancakes
1/8 c lite syrup

[PepperDiamond]

Breakfast
I find that when I have to get up really early like 5a or 6a that I don't want to eat breakfast all i want is a drink and a donut. At least this time it wasn't coffee but just as bad...
16oz hot chocolate
cream filled donut from flying J

Morning workout
20 minutes on level 5 of the stairclimber - holy sweat workout
20 minutes variables on the treadmill
minutes
1 min walk speed 3.0
2 min run speed 5.0

Lunch
8oz Chicken
1/2 tomato
pinch cheese
lettuce
tortilla - homemade

1L water

Dinner
8oz ckn
After dinner later
1c shred wheat
1 c milk