Journal 7/27/04

[pipgarden]

Tuesday, 7/27/04
Coffee w/Splenda & Skim (2)
¼ cup Quick Oats & grilled steak,
V-8
Atkins Shake (170 Cal/20g Prot/4g Carb-3g Fiber, 1g Sugars9g Fat-1.5g Sat. Fat)
1 beef enchilada w/cheese, ¼ cup rice & beans, 6 tortilla chips w/salsa, diet coke
Atkins Bar –S’Mores Flavor
(220 cal./17g Prote/26g Carb-11 Fiber, 4g Sugar Alcohol (Lacitol)/10g Fats-5g Sat. Fat)
Probably steak & scrambled eggs

Water-planned 120 oz.
5:30 workout-upper body?
Planned cardio 30 min.

[pipgarden]

Wed., 7/28

Coffee w/skim & Splenda (2),
¼ cup Quick Oats (75 Cal/2.5gP/14g C-2g dietary fiber, 1g soluble fiber, 1/2g Sugar/1.5gF-2.5g Sat. fat),
Scrambled eggs (3 whites/1 yolk-110 cal/13g P/1g C/5g F),
V-8 (50 cal/2g P/10g C/0g F)

Atkins Shake (170 Cal/20g P/4g C-3g Fiber, 1g Sugars/9g F-1.5g Sat. Fat)

Ckn & Broccoli (est. ½ cup total) w/Rice (est. ¼ cup max.)-chinese

Atkins Bar-Choc.Peanut butter
240 cal/19gP/21gC-10g Fiber; 1g Sugar/12gF-6g Sat Fat

Rib eye-grilled, 12 oz., Caesar Salad w/balsamic vinaigrette, mixed veg –steamed, Diet coke

Coffee w/skim & Splenda

Water for day -136 oz.

[pipgarden]

Thurs., 7/29/04

Coffee w/skim & Splenda
¼ cup Oatmeal (75 Cal/2.5gP/14g C/1.5gF)
1 egg white (30 cal/6gP/0gC/0gF)
V-8 (50 cal/2g P/10g C/0g F)

Atkins shake (170 Cal/20g P/4g C-3g Fiber, 1g Sugars/9g F-1.5g Sat. Fat)

½ Caesar Salad w/ roasted Chicken (no croutons), Balsamic Vinagrette dressing

½ Turkey sandwich on Wheat bread w/lt. Mayo, Mustard, lettuce, onions, & sprouts

Ckn Breast, roasted w/Asparagus, diet coke

Coffee w/skim & splenda

Water-160 oz. 5:30 workout-legs

Fri., 7/30/04
Coffee w/skim & Splenda
¼ cup Oatmeal (75 Cal/2.5gP/14g C/1.5gF)
est. 2 oz. baked Ckn
V-8 (25 cal/1g P/5g C /0g F) (only had ½ glass left)

Atkins shake (170 Cal/20g P/4g C-3g Fiber, 1g Sugars/9g F-1.5g Sat. Fat)

Est. 1 ½ cups romaine lettuce w/grilled ckn breast strips, balsamic vinaigrette, diet coke

Atkins Bar-Golden Oats Granola Flavor
210 cal/17gP/17gC-6g Fiber; <1g Sugar/9gF-3g Sat Fat

½ roast beef sandwich on Wheat Bread w/lt. mayo, mustard, lettuce & onions

5pm workout-upper body
Extreme Smoothie after workout (170 cal/35gP/5gC/0gF)

Atkins Shake before bed (170 Cal/20g P/4g C-3g Fiber, 1g Sugars/9g F-1.5g Sat. Fat)

Water-120 oz.
Weigh in: 215 lbs. (lost 6 in 6 weeks), body fat: 40%, lost 1%

Sat, 7/31/04
Coffee w/skim & Splenda
¼ cup Oatmeal (75 Cal/2.5gP/14g C/1.5gF) 3 egg whites (90cal/18gP3gC/0gF)

1 hour on treadmill after breakfast

Atkins Bar-Golden Oats Granola Flavor
210 cal/17gP/17gC-6g Fiber; <1g Sugar/9gF-3g Sat Fat Fuse energy drink (20 cal/2gP/4gC/0gF)

4 Deviled eggs w/salsa, baked chips w/onion dip (fat free sour cream), baked chips w/salsa, 1 grilled beef patty,3 crytal lights, 1-1” square yellow cake w/choc. Icing
Melissa’s party-swam, played volleyball

Coffee w/skim & splenda
Water-96 oz.

Sun, 8/1/04
Coffee w/skim & Splenda, 2 eggs over med., grits, dark brown toast (2 butter pats/grape jelly)

Margarita Grilled ckn w/black beans & rice, diet coke


Ckn Noodle Soup w/added ckn
Hot Tea

Coffee
Water-80 oz.
Walked 2 ½-3 hours in St. Aug.