Going From Flab to Fab

[fromflabtofab]

Date: 12-02-2008

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

I haven?t done a leg workout like this in forever. Sure I?ve been doing leg workouts? but not this kick ass.. or should I say glutes? and hams, and quads! Calfs? meh, the facility I go to does not HELP me out there. I broke the rules today. There are no deadlifts allowed at this gym. But I did my Romanians ANYWAY! Hahahaha I have seriously become broke? POOR even. Sure I worked 2.5 hours today. First time in like.. well? since September. But I?ve decided I will live on frozen broc, canned tuna, oatmeal, and cottage cheese. All healthy foods. I did pretty good today. The foods I have will have to last me. I?m learning to eat only one instead of two. Or half instead of one. And my cal count was sufficient. So I was happy. Look! Only ONE lean pocket and not two. I cooked 2 porkchops? but ate one. Tomorrow, I have a great breakfast on the go if I want it. Maybe a lunch. I don?t even know. Tomorrow, I TRAIN for the first time. I sold my first training package today. I train with my client two days this week, and I have an initial interview on Thursday again. So I might have two clients by the end of my first full week. SCORE!

Workout

Resistance Training: AM arms
Lying Dumbbell Extension: 50x5;
Dumbell Curl: 50x12.5;


Cardiovascular Training:
Activity: Glide
Duration: 13 minutes
Calories: 238


[color=purple]Resistance Training: Legs
Barbell Squats (Smith Machine): 5x250;5x250; 5x250; 12x140; 15x110; 15x90.
Leg Press Machine: 5x290; 5x350; 5x370; 12x225; 15x190; 15x170.
Romanian Deadlift: 5x205; 5x205; 12x135; 15x115; 15x95.
Leg curls: 15x130; 15x130; x; x; x.
Leg Extension: 15x100; 15x105; x; x; x.
Calf Raises: 12x180; 12x180; x; x; x.
Calf Extension Machine: 15x180; 15x200; x; x; x.
Calories: 939
Resistance Training: PM arms
Dumbell Curl: 50x12.5; x; x; x; x.
Lying Dumbbell Extension: 50x5; x; x; x; x.

Nutrition

Calories:2683
Fat (g): 61.4
Carbohydrates (g): 214
Protein (g): 305

Foods:
Met-Rx: Protein Powder 1 scoop 110.00
Eggs 1 White & 2 Whole 167.00
Oatmeal 3/4 cups 225
Tuna 1 Can 150.00
Coffee 2 cups 0
LP: Spinach Artichoke Chicken 1 Pocket 270.00
Tuna 1 Can 150.00
ClifK: Chocolate Chip 1 Bar 130.00
ON: Casine 1 Scoop 120.00
Met-Rx: Protein Powder 1 scoop 110.00
Met-Rx: Protein Powder 2 Scoops 220.00
Milk 1 Cup 91
Rice: White Rice (cooked) 200g 260.00
Pork Chops 6 oz 408.00
Broccoli Florets 300 g 112.5
Cottage Cheese (1%) 1 Cup 160.00

[fromflabtofab]

Date: 12-03-2008

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

Ok I?m so tired. Wore up at 6, worked out for 12 minutes, had a meeting, worked out for 35 minutes. I didn?t even have enough time to finish my whole workout.?. Then class all day. I had my first paid training session. I have another client I?m meeting at 6:30 tomorrow morning! AHHH. CRAZINESS? too many early mornings. I haven?t done a thing since 330?. I was so tired, I ditched my last two classes. I just couldn?t. Could NOT!!!!!!

So I?m gonna do my last arm sets and go to bed. BAH later kids

Workout

Resistance Training:
Incline Dumbbell Press: 15x40; 10x55; 10x60; 10x55; x.
Incline Dumbbell Flye: 10x35; 10x45; 8x50; x; x.
HSMT Chest press: 10x65; 10x75; 6x70; 6x60; x.
Cable Crossover (high to low): 12x30; 10x35; 12x35; 12x35; 12x40; 10x30; 10x30; x; x. Yeah, that's right, seven sets. Thanks M&F
three Lat raises (Forward, side, back): 12x15; 12x10; x; x; x.
Seated Barbell front raise: 12x40; 10x30; 10x30; x; x. It was SUPPOSED to be incline, but I forgot
Incline Cable Rear Delt Raise: 10x10; 9x10; 12x5; x; x.
Wide grip upright row: 12x60; 12x70; x; x; x. I wanted 3 sets but ran out of time; missed out on 4 sets of overhead dumbbell press.
Dumbbell shrugs: 12x100; 12x100; x; x; x. I wanted 4 sets but ran out of time
Caloiries: 757
Lying Dumbbell Extension: 50x5; AM
Dumbell Curl: 50x12.5
Dumbell Curl: 50x12.5 PM
Lying Dumbbell Extension: 50x7.5

Nutrition

Calories: 2668
Fat (g): 74
Carbohydrates (g): 239
Protein (g): 265

Foods:
ON: Casine 1 Scoop 120.00
Met-Rx: Protein Powder 1 scoop 110.00
MET-RX: Super Cookie Crunch 1 Bar 410.00
Cottage Cheese (1%) 1 Cup 160.00
Clif: Chocolate Chip Peanut Crunch 1 Bar 260.00
Rice: White Rice (cooked) 200g 260.00
Pork Chops 6 oz 408.00
Popcorn 1 Bag 135.00
Cheese 7 wedges 110.00
Chicken 10 oz 275.00
Rice: White Rice (cooked) 200g 260.00
Cottage Cheese (1%) 1 Cup 160.00

[fromflabtofab]

Date: 12-04-2008

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

So it?s my mother?s birthday today. She died about 2 years and 2 months ago. I miss her. 2 years ago on Christmas, I gave her a Christmas present. That was to get healty. I?m doing pretty good. I forced myself to workout today. I have been so sore. I haven?t had this much trouble in a LONG time. Getting out of bed hurts. Getting on the ground to do some myofaction release? HORRIBLE?. Getting in the car, almost impossible. Toilet? don?t even get me started. Alas, I did it.

One more day down. Tomorrow, arm day 2 of the week. Then Saturday, semi-rest day? Sunday REST REST day. YAY! But I have 2 performances this weekend. It?s the last of 4 weeks in a row. Then Dec 20 is my last of the year. FUN STUFF! I start my second client tomorrow. Should be fun. Later kidz

Workout

Resistance Training:
Lying Dumbbell Extension: 50x5; x; x; x; x. AM
Dumbell Curl: 50x12.5; x; x; x; x.
------------------
FM: Lateral Pull: 15x60; 10x100; 8x140; x; x.
FM: Row: 10x100; 10x120; 8x130; x; x.
FM: Lateral Pull: 5x90; 5x90; 5x90; x; x. Right, left, Both
FM: Row with rotation: 5x90; 5x90; 5x90; x; x. Right, left, Both
Technogym: Lower Back extension: 10x100; 10x120; x; x; x.
Row Machine: 12x130; 10x150; 10x170; x; x. Neutral Grip
Incline Pull machine: 8x190; x; x; x; x. BORING
Lat Pulldown: 8x120; 8x120; 8x120; x; x. Pull-up, wide, chin-up grip 1 each set
HSMT Row: 20x40; 20x45; 20x50; x; x.
---------------
Dumbell Curl: 50x12.5; x; x; x; x. PM
Lying Dumbbell Extension: 50x7.5; x; x; x; x.
Cals: 650


Cardiovascular Training:
Activity: Breast stroke
Distance: 250 M

Nutrition

Calories: 2804
Fat (g): 66
Carbohydrates (g): 277
Protein (g): 314

Foods:
Met-Rx: Protein Powder 1 scoop 110.00
Oatmeal 1 cup 300
Eggs 1 White & 2 Whole 167.00
Turkey Sausage 3 links 110.00
Frozen Mixed Fruit 2 Cups 160
Tuna 1 Can
Turkey Sausage 3 links 110.00
Healthylife Bread: Italian 2 Slices 70.00
LP: Pepperoni Pizza 1 Pocket 280.00
Cottage Cheese (1%) 1 Cup 160.00
Met-Rx: Protein Powder 1 scoop 110.00
ON: Casine 1 Scoop 120.00
Met-Rx: Protein Powder 1 scoop 110.00
Met-Rx: Protein Powder 1 scoop 110.00
Broccoli Florets 300 g 112.5
Chicken 8 oz 220
Rice: White Rice (cooked) 200g 260.00
Popcorn: Act II Butter 1 Bag 135.00
Cottage Cheese (1%) 1 Cup 160.00

Wowie wow.. Tons of Protein today. But yeah. It?s all good.

[fromflabtofab]

Sore.... Failing a final... Just doing a bad day. So I ate. A LOT about 6K Calories. But how do I wake up the next day 3 pounds heavier? I guess it makes sense. Oh well. Here's what I ate. It's not ALLLL bad. With all this work, I need something to grow the muscles.

Seated barbell curls: 12x60; 12+5x70; 12+5x70; x; x. I had to use the EZ-bar
Smith Machine Drag: 12x60; 12x80; 12x50; x; x. Last set was a negative one armed set; I really liked this exercise, but I experienced a lot of tension in my left forearm
Incline Alternating Dumbbel Curl: 12x25; 12x25; 12x20; x; x. Position5 ,6, 4
Close Grip Bench Press: 12x60; 12+5x70; 12+5x70; 25x40; x. Last set was done after Extensions
Lying Tricep Extension: 12x30; 12x40; 12x40; x; x. Last set was followed by last set of Close Grip Bench Press
Rope Cable Pressdown: 12x47.5; 12x57.5; 12x57.5; x; x.
Barball wrist curl: 12x45; 12x50; 12x50; x; x. Next time, I need to do 60
Standing Barbell Reverse Wrist Curl: 12x50; 12x50; 12x50; x; x.
Lying Dumbbell Extension: 50x7.5; x; x; x; x. PM
Dumbell Curl: 50x12.5; x; x; x; x.

[fromflabtofab]

Date: December 07, 2008

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

The semester is almost over. 13 page paper in. Stupid quote finding assignment is done (not well, but hey, whatever). The test on Tuesday is going pretty good. It was nice having a rest rest day. I did the cardio stuff for about an hour or 600 calories. Here?s the food below. My arms are looking and feeling bigger. YAY! It?s working.

Nutrition

Calories:2463
Fat (g): 64
Carbohydrates (g): 242
Protein (g): 230

Foods:
ON: Whey 1 Scoop 120.00
Milk 1 Cup 91
Mixed Berries 1 Cup
Clif: Chocolate Chip Peanut Crunch 1 Bar 260.00
Oatmeal 1 cup 300
Eggs 1 White & 2 Whole 167.00
Turkey Sausage 3 links 110.00
Healthylife Bread: Italian 1 Slice 35.00
Turkey 6 Slices 150
Laughing Cow Cheese 2 Wedges 70.00
Frozen Mixed Fruit 2 Cups 160
Stovetop Stuffing 55 g 220
Chicken 8 oz 220
pistachios 5 nuts 20
Popcorn: Act II Butter 1 Bag 135.00
Turkey Breast: Oscar Meyer 6 Slices 150
Laughing Cow Cheese 3 Wedges 135
Milk 1 Cup 91
ON: Casine 2 Scoops 240.00

[fromflabtofab]

Date: 12-08-08

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

Tired, good workout. Arms look and feel bigger. WOW! And more solid

Workout

Resistance Training:
Close Grip Bench Press: 6x150; 6x170; 5x170; 20x70; x. Plus the weight of the Smith Machine Bar; I need to warm-up my wrists next time
Lying Tricep Extension: 6x70; 6x70; 6x70; x; x. Last set was followed by last set of Close Grip Bench Press
Straight bar pressdown: 6x67.5; 6x67.5; 6x67.5; x; x. Double Pully machine was used because there is no straight bar available at this facility
Seated barbell curls: 6x90; 6+2x90; 4x90; x; x. I had to use the EZ-bar
Smith Machine Drag: 6x100; 6x120; 6x70; x; x. Last set was a negative one armed set; I really liked this exercise, but I experienced a lot of tension in my left forearm
Incline Alternating Dumbbel Curl: 6x35; 6x35; 6x35; x; x. Position5 ,6, 4
Barball wrist curl: 6x84; 6x84; 6x74; x; x.
Standing Barbell Reverse Wrist Curl: 10x64; 10x74; 10x84; x; x.
Lying Dumbbell Extension: 50x12.5; x; x; x; x. PM
Dumbell Curl: 60x12.5; x; x; x; x.

Nutrition

Calories: 3725
Fat (g): 93
Carbohydrates (g): 372
Protein (g): 360

Foods:
ON: Whey 1 Scoop 120.00
Mixed Berries, Milk, Casine and Whey 1 Cup; 1 Scoop Each 230
Eggs 1 White & 2 Whole 167.00
Turkey Sausage 3 links 110.00
Healthylife Bread: Italian 2 Slices 70.00
Mixed Berries 1 Cup 80
Cottage Cheese (1%) 1 Cup 160.00
Oatmeal 1 cup 300
Clif: Chocolate Chip 1 Bar 240.00
ClifK: Chocolate Chip 1 Bar 130.00
Chicken Breast 1 Can 355
Sirloin Steak 11.5 oz 428
Rice: White Rice (cooked) 200g 260.00
LP: Pepperoni Pizza 1 Pocket 280.00
LP: Pepperoni Pizza 1 Pocket 280.00
pistachios 15 nuts 60
Popcorn: Act II Butter 1 Bag 135.00
Cottage Cheese (1%) 1.5 Cup 270.00
Hummus (Zesty Lemon) 2 Tbsp 50.00

[fromflabtofab]

Date:01-02-2009

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

HAPPY NEW YEAR!
- Still not capturing the entire video! BAH!
After a week of not working out and about a month of eating bad, with that last week eating HORRIBLY, I?m ready to get back on the kick my ass workout train!

Workout

Resistance Training AM: Chest
FM: Chest press: 20x35; 12x50; 12x70.
Incline Bench Press: 12x45; 12x95; 9x115; 5x115; 7x95.
1 arm Chest press: 8x50; 8x50; 8x47.5; 8x47.5.
Decline Chest Press: 9x55; 6x55; 7x50; 8x50.
Lying Cable Flyes: 8x20; 10x17.5; 10x15.
1 arm Cable Crossover: 12x5; 10x20; 10x25.


Cardiovascular Training AM: Interval Running
Activity: Track 8 Laps = 1 Mile
Lap 1-2: Jog (HR 165)
Lap 3: Walk (HR 140)
Lap 4-5: Jog (HR 165)
Lap 6: Walk (HR 140)
Lap 7: Sprint (HR 173 ? way too high)
Lap 8: Walk (HR 140)


Resistance Training PM: Shoulders
Alternating Shoulder Press: 12x35; 12x40; 10x45; 7x40.
Dumbbell Lateral Raise: 10x20; 12x20; 10x20; 10x15. Forward
Upright Rows: 12x70; 10x90; 10x90; 10x90.
Isolated dumbell Rear Fly: 10x32.5; 10x32.5; 10x32.5.
Dumbbell Shrugs: 15x100; 15x100; 15x100; 15x100.

I attempted to do the hybrid bike but to no avail.

Nutrition

Calories:3090
Fat (g): 103 ? umm? YIKES!!!!! Olive Oil and nuts. SHEESH
Carbohydrates (g): 256
Protein (g): 293

Foods:
Milk 1 Cup 91
Strawberry Cheerios 30 g 120
ON: Casine 1 Scoop 120.00
ON: Whey 1 Scoop 120.00
Met-Rx: Protein Powder 1 scoop 110.00
Eggs 1 White & 2 Whole 167.00
Strawberry Cheerios 30 g 120
Madarine Oranges 15 oz Can 140
Cottage Cheese (1%) 1 Cup 160.00
Rockin'Roll 1 Bar 290
Turkey Breast 6.5 oz 150
Rice: Brown Rice 1 Cup cooked 216.00
ON: Casine 1 Scoop 120.00
Pork Chop 10 oz 681
Rice: Brown Rice 1 Cup cooked 216.00
Salad 2 Cups 15
Extra-Virgin Olive Oil 1 TBSP 119
Popcorn: Act II Butter 1 Bag 135.00

[matoatoa]

heeey,
long time...good to see your post and hear of your new clients and work as a trainer. Good work man.

Also watched your Julia Nunes vid...whats the focus of your thesis?

[fromflabtofab]

Yeah, I know it's been too long, but I am working. More like Yo-Yo - ing, but hey, you know how it goes. Training is going well. But the gym I'm at has too many trainers compaired to the demand of clients and we don't really work the floor. Good and bad. Time for studies, but not that many clients.

Tanita decided to analyze my body fat a few months ago on January 05, 2009. I feel it's important to report that because I'm about to get it checked again tonight. I'm a bit miffed because my weight has not changed for the last two months. I've beene on the Atkins diet. It hasn't been bad, but I have. Scarfing Endulgence bars keeps my weight at the same place. No carbs makes me cheat once a week blowing any progress. So I started M&F's Lose 10 LBs workout. I make up these AWESOME routines for other people, but can't seem to make a decent one for myself. Ohhh well. This one is challenging some different parts of my body.

In January, I did a body weight strengthening kick. TONS of Pushups and assisted Pullups, plyometric leg workouts, and the like. It was great. I felt a LOT of progress. After three weeks, I was bored. Big surprise. But I got through the third week. Which is a lot for me. I'm considering doing a P90X round for a few weeks just for fun to get some ideas. I like how he focuses on FUNCTIONAL movements instead of just single joint movements.

So as I said, here is Tanita's results. She (a machine) is great at showing me how I'm doing.

Fat%: 22.4
Fat Mass: 59.4 lbs
My goal: 15%
Predicted weightL 241.8 lbs
Fat to lose: 28.0 lbs

Segmental Analysis (% fat and mass in lbs)
Right leg
17.6% and 7.61 lb
Left leg
17.5% and 7.41 lb
Right arm
22.1% and 3.41 lb
Left arm
24% and 3.81 lb
Trunk
25.1% and 37.2 lb

It is obvious that my trunk contains a lot of my body fat. 37% of it is fat. A third? Yikes. We'll, I'll see how I am today. Hopefully it's gone down a little. Though I weight the same, I have been working out hard.

I'll start my workout progress tomorrow.

See you kids later,

Chris

[fromflabtofab]

Ok so here's a map of my campus.



Here is my running in the last few weeks. I did the first run on 4/2 then 4/3 and then today because weather and emotions have been a mutha function bit shhhhhh!

I'm at about 264 again. Up down, up down. I told myself I'm buying an aussiebum swimming suit once I get to 245 so I can get a nice tan.

I've swam 1K meters the last two days in a row. I'm not motivated to weight lift.

So I'll just run my ass... I mean belly off.

I went for a job interview a few days ago, dropped about 1K for clothes, 50 dollars for portfolios and 50 in gas... no dice. Got another interview 3 hours away on Friday for another school. I hate being "second best" when these professors tell me I'm top notch. BAH!

Later yall. Maybe I'm too qualified.

[fromflabtofab]

Date: June 16, 2009 ? Day 1

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

I got the typical fat burner rush all day. I woke up, took my supplement on an empty stomach and went crazy by the half-hour I?m supposed to wait to eat. It gives me this huge high, especially for the first four or five days. Then it just makes me a little jittery. But here we go, having a go at Lipo6 Black. I?m coming off of a month of no workouts and eating horribly. This school year helped me pack on about 12 pounds and this last month has done the same. I haven?t worked out because of injuries. My foot is not completely better, but I did only upper-body things (cardio and weights). My chest is extremely sore and I want can?t wait and don?t want to deal with tomorrow at the same time. First day of all my summer classes. That?s 6 hours of classes plus whatever homework I get. But I still got a bunch of research done while sill eating right and exercising. I ate enough today. It?s 10:30 at night, and I want to eat a bit, but I?ve got a WHOLE cup of cottage cheese waiting for me. SCORE! I also can?t forget my ZMA?s tonight. This morning, I took my Fish Oil, A, D, E, B, and Cal sups. Made me almost throw up in my first class. Go figure. I burped and fishoil came up in my nose and I almost started to cry. TOTALLY sucked. The workout was good. (see below). I?m getting back in the swing of things. Well, hopefully. Hopefully I?ll start updating these blogs instead of playing mafia wars on facebook. My goal? Oh yeah?.

My Goal: 240 by the end of summer Yes it?s lofty. Especially because I?m at 272.2 right now. But it can be done. Especially if I kick my ass.

Workout

Resistance Training:
FM: Chest Press: 10x45; 10x80; 10x50; 10x25; x. Alternate Sets between three angles (straight, incline, decline)
FM: Incline Chest Press: 10x45; 10x80; 10x50; 10x25; x. First set, slow/warm-up; Second set, normal; Third set, push then single punch set;
FM: Decline Chest Press: 10x45; 10x80; 10x50; 10x25; x. Last set, arm punched high, middle low
FM: Flies: 10x35; 10x35; 10x35; x; x. Each set different angle: high middle low



Cardiovascular Training:
Activity: Arm Pedel
Duration: 15

Activity: Arm Bike
Duration: 5

Nutrition

Calories:1895
Fat (g): 58
Carbohydrates (g): 153
Protein (g): 186

Foods:
8:00 AM Lipo6 Black 3 Caps 0
8:30 AM Oatmeal 1/2 cup 150
Frozen Blueberries 1/4 Cup 17.5
9:45 AM BSN: Syntha-6 1 Scoop 200.00
Milk 1 Cup 91
12:00 PM Atkins: Cinnimon Roll Bar 3 whole 225.00
Sugarfree Lifesavers/Creamsavers 3 of each 70
1:45 PM Lipo6 Black 3 Caps 0
2:30 PM Eggs 3 whole 225.00
Cottage Cheese (1%) 1 Cup 160.00
6:00 PM Roast Beef 4 g 200
Manderine Oranges 1 can 140.00
8:30 PM Chicken 5.5 oz 151.25
Stirfry vegitables 1.5 cups 105
11:00 PM Cottage Cheese (1%) 1 Cup 160.00

[fromflabtofab]

Date: June 17, 2009

Mood
AKA Random Rants, Rambling, and Really Interesting Stuff

I didn?t make it into the gym today. I ended up taking a short nap that didn?t end up so short after classes. I work up 45 minutes before the gym closed. Not enough time to get there and get anything worth doing done. Honestly, if I had left within 5 minutes of waking, I could have gotten enough done, but alas, I didn?t. I went to the coffee house and got a ton of work done. I was upset when I decided to look up the drink I had. I thought it was just tea with milk. But then I realized Chai Tea Lattes, when made at a coffee house has sugar in it. I learned this after I ordered it and enjoyed it. Sure my taste buds alerted me, but I have trouble putting two and two together. I was still under 2100 calories, so not a total loss.

Nutrition

Calories: 2030
Fat (g): 50
Carbohydrates (g): 229
Protein (g): 181

Foods:
8:15 AM Lipo6 Black 3 Caps 0
9:00 AM Eggs 3 whole 225.00
10:45 AM BSN: Syntha-6 1 Scoop 200.00
Milk 1 Cup 91
Sugarfree Lifesavers/Creamsavers 3 of each 70
1:50 PM Lipo6 Black 3 Caps 0
2:20 PM Cottage Cheese (1%) 1 Cup 160.00
Oatmeal 1/2 cup 150
Frozen Blueberries 1/4 Cup 17.5
5:20 PM Grapes (red) 200g 138.00
5:50 PM Roast Beef 4 g 200
Cottage Cheese (1%) 1 Cup 160.00
8:30 PM Chicken 5.5 oz 151.25
Stirfry vegitables 1.5 cups 105
Pumpernickle Bread 25 g 63
9:30 PM Iced Chai Tea Latte (skim) 24 oz 300

[fromflabtofab]

Just a little too tired to make it pretty today.
Too tired, no exercise. Only 4 hours of sleep.... blah

Nutrition

Calories:2462
Fat (g): 69
Carbohydrates (g): 253
Protein (g): 184

Foods:
2:00 AM Healthylife Bread: Italian 2 Slices 70.00
Roast Beef 2 oz 100
Provolone Cheese 1 oz 100
9:00 AM Lipo6 Black 3 Caps 0
9:45 AM Eggs 3 whole 225.00
12:00 PM Rice Cakes 2 Cakes 45
2:15 PM Kidney Beans 1 can 390
Cottage Cheese (1%) 1 Cup 160.00
4:00 PM Lipo6 Black 3 Caps 0
5:00 PM Roast Beef 4 oz 200
Sugarfree Lifesavers/Creamsavers 3 of each 70
6:30 PM Salad Topping 7 g 35
Saled Dressing 4 tbs 100
Cheese 14 g 55
Bacon Bits 14 g 50
Salad (Spinnach) 100g 42.00
9:00 PM Provolone Cheese .5 oz 50
Roast Beef 2 oz 100
Pumpernickle Bread 50 g 120
Madarine Oranges 15 oz Can 140
Peas 1.75 Cups 210.00
12:00 AM Roast Beef 4 oz 200