Thursday, January 31, 2013

Day 25

Plan for today:


Thursday

Workout - Lower Body
Breakfast - Egg White Omelete and Oatmeal with fruit
Snack - Nutrition drink
Lunch - Tajima for Ramen
Snack - Nutrition drink
Dinner - Dinner out
Snack - Sugar-Free Chocolate Pudding

9am - oatmeal with fruit


11am - egg-whtie Omelet with spinach and peppers, with one whole-wheat English muffin



1230 - lunch Salmon with vegetables in a tortilla

4pm - gilato
workout at 5pm (skipped)
8pm - dinner out at the linkery (had a grass-feed burger and a few fries and a beer) -- slipping! but need to stay the course!

Wednesday, January 30, 2013

Forum Stats Update


Posters in Week 4 and 5 (week 5 isn't finished)


Week 4:
--------
Mota
Rufus27
suze1
Gitte68
cleet68
Creative-Being
brockstr
LeeMarie
John
_5F00_stephan_5F00_
Sharon_2D002D00_Wonder_2D00_Woman
submariner
Laura2012
bdw357
RevMarkL
jdizzleD

Week 5:
--------
suze1
John
LeeMarie
submariner
cleet68
DavidF41
brockstr
Taho
Laura2012
Gitte68



Top Posters

LeeMarie 27
cleet68 22
Laura2012 19
Mota 16
Gitte68 13
ginettemarie 13
Rufus27 12
brockstr 12
_5F00_stephan_5F00_ 11
DL50 11
chadw1275 10
submariner 9
RevMarkL 9
John 8
suze1 8
jdizzleD 8
Taho 7
Creative-Being 7
kkmayes 6
Fearless2013 6
FBA 6
wisgirlinfl 5
2013-is-My-Year 5
Sharon_2D002D00_Wonder_2D00_Woman 5
mlebischoff 4
Ratt40 4
shey95 4
bdw357 4
redgirl45 4
deadlinguist 4
Ckmoe 3
Kelly-Hikes 3
ElleBlue 3
Cal1 3
kimster 3
onmyway2health 3
Jimbo50 3
Luna_5F00_Azul 3
BobbyA 2
john7626 2
rgraben 2
Little-Elephant 2
Salad4Supper 2
NatalieSmiley 2
NavyMustng 2
Janet-H 2
mayfranks 2
Tonja 2
Russx5 2
JuliMarie8 1
Kathy_5F00_N 1
msd88 1
catarango90 1
Sukief 1
Ibmissy 1
Tundria 1
LindsayG 1
sick-of-been-fat 1
mccgrignon 1
Terra 1
Andrew82484 1
Jrozewski 1
momof3greatkids 1
lbreezy 1
jimmyT 1
Faith1 1
srumer1 1
DavidF41 1
BFL 1
joolz105 1
jennibgetfit 1
CarolinaGirl113 1
SUA77 1
notgivinup 1
jlewin66 1
emarama 1
SallyforLife 1
NinjaK 1
azmarymary 1
DesertRats 1

Day 24


Since it's birthday month, I was taken out for dinner last night - def. not on the program. I will say though I spent the evening before preparing my meals for the week, so that's good.

Brown Rice, Roasted Vegetables, Salmon, Corn on the Cob, etc. I found that sauteing Spinach and other leafy vegetables in my omelet is a great way to get vegetables in my meals. Here is my breakfast from this morning:








Breakfast 9am - Spinach Omelete with 1/4 yellow pepper, garlic and onions all between two whole-wheat English Muffins and Salsa on top
Snack  - Shake - 11am
Lunch - 12 - Korean Hot Pot



Snack 1pm - Frozen Yogurt with almonds and strawberries



Workout  Upper Body at 530pm
Dinner 7pm - Salmon, brown rice, veggies
Snack 8pm - shake

Day 23


Went shopping last night for the ingredients I need for this week - I'll probably make a few items tonight and throw them in the tubara bins.

breakfast 9am:
Breakfast - Spinach Egg-White Omelet with reduced-fat cheese between two whole-wheat English muffins


Snack - Nutrition drink 1240

Lunch - Salmon, spinach, asparagus, mushrooms  145pm

Snack - Nutrition bar and shake at 315pm

Workout - Upper Body - 430pm (skipped)

Snack - Apple and String Cheese 6pm

Dinner - Dinner out 7pm

Monday, January 28, 2013

Day 22

Got back from my trip today - wasn't really able to eat the right way - and didn't work out.
I'm going to take tonight to plan the week to get back to the routine.

I did thought make a nice simple, chicken, rice, sweet potatoes with broccoli dinner:



















Decided to check out twitter and body for lifers - https://twitter.com/search?q=%23bodyforlife&src=hash

Shopping for tonight:

  • Egg-whites
  • Spinach 
  • Brown rice
  • Vegetables (stir-fry)
  • Reduced-fat cheese (for omelet)
  • EAS bars

Tuesday
Workout - Upper Body
Breakfast - Spanish Omelete
Snack - Nutrition drink
Lunch - Salmon, spinach, brown rice
Snack - Nutrition drink
Dinner - Dinner out
Snack - Apple and String Cheese

Wednesday

Workout - Cardio
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Lunch out at Tofu House - Tofu/Chicken/Vegetable soup with Brown Rice
Snack - Nutrition drink
Dinner - Salmon with veggies in whole-wheat torilla
Snack - Sugar-Free Chocolate Pudding


Thursday

Workout - Lower Body
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Tajima for Ramen
Snack - Nutrition drink
Dinner - Dinner out
Snack - Sugar-Free Chocolate Pudding


Friday 

Workout -Cardio
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Salmon, spinach, brown rice
Snack - Nutrition drink
Dinner - Chicken fajita wrap
Snack - Sugar-Free Chocolate Pudding


Saturday


Workout - Upper Body
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Chicken fajita wrap
Snack - Nutrition drink
Dinner - Salmon, spinach, brown rice
Snack - Sugar-Free Chocolate Pudding



Sunday


Workout - Upper Body
Breakfast - Egg White Omelete and Oatmeal
Snack - Nutrition drink
Lunch - Turkey Muffin and vegetables (from stir fry)
Snack - Nutrition drink
Dinner - Salmon, spinach, and sweet potato
Snack - Sugar-Free Chocolate Pudding


Thursday, January 24, 2013

Day 18 - 21

Thursday - Sunday 

Off to travel for my company team-building trip - luckily it's snowboarding and a lot of cardio/leg work, but it might be a bit glutinous, I'll try to take it easy with drinks and food. I brought a bunch of bars with me and I'm sure there are healthy options to eat.


Wednesday, January 23, 2013

January 23rd - Forum Stats

I thought it would be fun to run some stats on the forum I'm a part of and maybe they'd enjoy it too, soo

let's see who has checked in by week:

Check-INs













Not looking good...come on team! post to let us know you're still at it, and if you've stopped, get back to it! Post to ask questions, and stay motivated! Remember this is a lifestyle change not a temporary crash diet, so even if you've deviated from the plan, it's bound to happen, just get back to it.


2013


Week 4 (10 posters)
4 Mota
4 Rufus27
4 suze1
4 Gitte68
4 cleet68
4 Creative-Being
4 brockstr
4 LeeMarie
4 John



Week 3 (29 posters)
3 Rufus27
3 DesertRats
3 RevMarkL
3 ginettemarie
3 kkmayes
3 _5F00_stephan_5F00_
3 Creative-Being
3 cleet68
3 Cal1
3 jdizzleD
3 LeeMarie
3 mlebischoff
3 DL50
3 Gitte68
3 Mota
3 brockstr
3 BobbyA
3 Tonja
3 Sharon_2D002D00_Wonder_2D00_Woman
3 Luna_5F00_Azul
3 Little-Elephant
3 suze1
3 chadw1275
3 submariner
3 Taho
3 Laura2012
3 SallyforLife
3 rgraben
3 Ratt40


Week 2 (44 posters)
2 Mota
2 RevMarkL
2 Ckmoe
2 suze1
2 srumer1
2 Salad4Supper
2 Jimbo50
2 Fearless2013
2 2013-is-My-Year
2 Laura2012
2 CarolinaGirl113
2 kkmayes
2 kimster
2 Gitte68
2 Andrew82484
2 lbreezy
2 Cal1
2 brockstr
2 Kelly-Hikes
2 mayfranks
2 DL50
2 deadlinguist
2 NatalieSmiley
2 FBA
2 LeeMarie
2 ginettemarie
2 _5F00_stephan_5F00_
2 Ratt40
2 bdw357
2 Tundria
2 chadw1275
2 Faith1
2 jdizzleD
2 Creative-Being
2 Rufus27
2 redgirl45
2 submariner
2 Luna_5F00_Azul
2 cleet68
2 Tonja
2 Russx5
2 Sharon_2D002D00_Wonder_2D00_Woman
2 jennibgetfit
2 Taho


Week 1 (49 posters)
1 kimster
1 Taho
1 Mota
1 emarama
1 SUA77
1 deadlinguist
1 wisgirlinfl
1 momof3greatkids
1 NavyMustng
1 chadw1275
1 Sukief
1 BFL
1 Salad4Supper
1 sick-of-been-fat
1 Fearless2013
1 kkmayes
1 rgraben
1 DL50
1 shey95
1 msd88
1 Gitte68
1 ElleBlue
1 brockstr
1 Jrozewski
1 catarango90
1 RevMarkL
1 Jimbo50
1 _5F00_stephan_5F00_
1 mccgrignon
1 Laura2012
1 bdw357
1 Ibmissy
1 azmarymary
1 Terra
1 Creative-Being
1 LeeMarie
1 NatalieSmiley
1 Kathy_5F00_N
1 mayfranks
1 suze1
1 notgivinup
1 JuliMarie8
1 FBA
1 LindsayG
1 redgirl45
1 jlewin66
1 jimmyT
1 NinjaK
1 joolz105



2012

Week 52 (10 posters)

52 Laura2012
52 chadw1275
52 Janet-H
52 wisgirlinfl
52 Mota
52 _5F00_stephan_5F00_
52 onmyway2health
52 john7626
52 Gitte68
52 kkmayes


Week 51 (2 posters)

51 Laura2012
51 Kelly-Hikes



Top Posters

LeeMarie 21
Laura2012 17
cleet68 16
Mota 16
ginettemarie 13
brockstr 11
DL50 11
Gitte68 11
chadw1275 10
Rufus27 10
_stephan_ 9
RevMarkL 8
Creative-Being 7
jdizzleD 7
suze1 7
FBA 6
Fearless2013 6
kkmayes 6
submariner 6
Taho 6
2013-is-My-Year 5
wisgirlinfl 5
deadlinguist 4
mlebischoff 4
Ratt40 4
redgirl45 4
Sharon_2D002D00_Wonder_2D00_Woman 4
shey95 4
bdw357 3
Cal1 3
Ckmoe 3
ElleBlue 3
Jimbo50 3
John 3
Kelly-Hikes 3
kimster 3
Luna_Azul 3
onmyway2health 3
BobbyA 2
Janet-H 2
john7626 2
Little-Elephant 2
mayfranks 2
NatalieSmiley 2
NavyMustng 2
rgraben 2
Russx5 2
Salad4Supper 2
Tonja 2
Andrew82484 1
azmarymary 1
BFL 1
CarolinaGirl113 1
catarango90 1
DesertRats 1
emarama 1
Faith1 1
Ibmissy 1
jennibgetfit 1
jimmyT 1
jlewin66 1
joolz105 1
Jrozewski 1
JuliMarie8 1
Kathy_N 1
lbreezy 1
LindsayG 1
mccgrignon 1
momof3greatkids 1
msd88 1
NinjaK 1
notgivinup 1
SallyforLife 1
sick-of-been-fat 1
srumer1 1
SUA77 1
Sukief 1
Terra 1
Tundria 1

Day 17


Last night wasn't too bad, I had three cocktails, three slices of pizza, a bit of salad. Then for my birthday "cake" a bite of a cookie with ice cream - hey it was my birthday! I even got a compliment from my good friend's girlfriend. She said that I was looking "healthier" - she couldn't explain it, then by buddy told her it was my "lifestyle change" and laughed, he's supportive of it, but likes to poke fun at me at the same time. =]

OK after my birthday celebration, it's back to the "lifestyle change"...

Here is a slide show from webmd that i enjoyed:
http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism

and a metabolism calculator:
http://www.webmd.com/diet/healthtool-metabolism-calculator

BMI calculator
http://nhlbisupport.com/bmi/bminojs.htm

Breakfast
woke up at 7am - breakfast at 815 - oatmeal

Snack
shake at 11

Lunch
chicken stir fry with sriracha hot chili sauce plus an apple and string cheese at 12ish






Snack
bar at 3pm

Dinner
out for dinner at 5pm - sushi and seaweed salad

Workout
10pm - lower body workout

Snack
bar at 11pm

Tuesday, January 22, 2013

Day 16


Tuesday - Day 16 - It's my birthday - I woke up this morning, worked for a bit, then had breakfast (oatmeal) at 10am, I'll have my snack at 1130 (stir fry) - snack at 1pm (bar). Snack around 3pm (stir fry with a whole wheat bun), upper body work out from 4-5pm then for dinner - I'm taking a pass since it's my birthday and eating a few slices of pizza, some salad and max 2 drinks - I'll try to keep it light...but it is my birthday =]

Lunch:



Monday, January 21, 2013

Day 12 - Day 15


I left Thursday evening and drove 10hrs for a snowboard trip for my birthday - it's a big birthday so following the BFL was expected to be more than difficult. I tried to eat a balanced meal - but did drink to celebrate and had a few sweets here and there...it was my birthday after all. my view is this is a lifestyle change so I'm back - and with the exception of one day this week (my actual birthday) It's going to be back to the eating routine and path I was on before!


So Tomorrow (Tuesday) - I'll work out upper body and for breakfast I'll have some oatmeal, snack a bar, lunch a turkey burger, snack a shake - then dinner -- well Tuesday is my actual birthday - so I'm going to have to slide off the path again - I'm going out to a pizza and salad place where they make incredible cocktails so I'll have 1-2 drinks and have a slice or two of pizza and have some salad....Wednesday Cardio!

Thursday I have to head to Seattle for a weekend Team-building trip, the flight isn't until 11:26 AM though. so I'll try to get the gym early! OR -- and more likely I'll try to do the lower body on Wednesday as well.

So that means

Tuesday - Upper Body
Wednesday - Cardio + Lower Body
Thursday - nothing
Friday - Snowboarding
Saturday - Snowboarding
Sunday - REST
Monday - Upper Body

I'm also considering making a recipe page for myself to track good recipes and a separate page to track useful ways to incorporate vegetables into my meals.






Thursday, January 17, 2013

Day 11



Week 2 Day 4


OK here is my schedule for today:


Breakfast 
8am steal cut oats with a bit of brown sugar - a bran muffin and a hot chocolate (I know, I know)


Snack
1145 - shake


Lunch
1pm - salmon tacos


Workout
130pm-  Upper Body Training + Cardio


work-out week:

Monday - Upper Body Training
Tuesday - Cardio
Wednesday - Lower Body and Abs Training
Thursday - Upper Body Training + Cardio
Friday -Cardiovascular Workout (snowboarding)
Saturday - Cardiovascular Workout (snowboarding)
Sunday - Cardiovascular Workout (snowboarding)



Snack
bar

Dinner
5pm -  turkey sandwich with roasted veggies


Snack
830pm - bar



Wednesday, January 16, 2013

Day 10


Week 2 Day 3

Each morning to get motivated I do a few things that I'll mention here

  1. I check out the local BFL forum to feel like I'm part of something bigger than myself as well as be inspired by all the others not giving up -- even if they messed up a little bit here and there too =] http://bodyforlife.com/community/boards/bfl/f/13/t/6505.aspx?pi6907=17
  2. I try to go back to the week start post and read what I'm supposed to eat today and what I'm working out on (I did cardio yesterday when I was supposed to do lower body -- whoops I'll have to do upper and lower body today to make up for it as cardio is supposed to be stacked because I'm going on that snowboarding trip)
  3. I go on youtube a bit and remind myself about the body I do want and look at the body I have now and visualize myself in better shape.

On the forum today  mentioned this link which I found useful and wanted to archive: http://www.hussmanfitness.org/html/TPBodyforLife.html

OK here is my schedule for today:


Breakfast 
Today I woke up at 8am had breakfast at around 930am -bar because I couldn't get to my kitchen to prepare anything else.














Snack
1130 - oatmeal with blueberries


Lunch
1pm - turkey sandwich with roasted veggies and sweet potatoes













Snack
2:15pm - bar

Dinner
5pm -  turkey sandwich with roasted veggies


Workout
LBW 7pm


Snack
830pm - Salmon with Veggies and Sweet Potatoes















Snack
bar





Tuesday, January 15, 2013

Day 9


Week 2 Day 2 

Breakfast 
Today I woke up at 8am had breakfast at around 9am - Egg White Omelet with roasted veggies (it was very good) ...then water, almost forgot about water!













Snack
bar at 11am and a glass of water

Lunch
Ramen Noodles Soup at a restaurant ~500 calories and two glasses of water at 1230












Snack
shake and salmon rice rice between two whole wheat toast at 330













Snack
bar at 530

Dinner
Turkey Muffin, sweet potatoes and veggies at 8pm













Workout
cardio - at 7pm

Snack
another bar after workout (meal 7)

Monday, January 14, 2013

Day 8


Took some liberties today - woke up and started working on my laptop - didn't eat until 11am - had a bar, then had pizza at CPK at 1145 (1000calories dang! - http://info.cpk.com/documents/nutrition_facts.pdf) - then around 2pm had a shake - salmon, wild rice and asparagus "lunch around 430pm (meal 4) and then turkey muffin and roasted veggies with potatoes for dinner (smaller - meal 5)  for meal 6 had a shake.
did upper body around 830pm.


Sunday, January 13, 2013

Day 7


I found this very inspiring/motivating Story of a body for life contestant name Tosca Reno:

If you haven’t heard of Tosca Reno, her story is truly inspiring. As a 40-something single mother she was overweight, out of shape, and sick and tired of being sick and tired. Then she found fitness and became a model (gracing the likes of Oxygen), best-selling author (check out her Eat-Clean series), motivational speaker and wellness consultant. Here is her website: http://www.toscareno.com/

Today is cardio and instead of the gym I'm going surfing for an hour - I know it's not BFL Cardio but it's something, egg-white scramble with chicken this morning, whole wheat-tortilla and salsa. Lunch I had some more salmon and wild rice.

















Today I'm going to prepare/plan meals so that I have vegetables (had a hard time with vegetables last week) and easy to prepare meals the day of. I've found the broccoli and asparagus are incredibly easy vegetables to prepare. So I baked a ton of vegetables that I plan on putting in tuberware containers tonight - I also went shopping and have salmon, turkey, and chicken ready for this week to cook.

Update: Tonight I made chicken with roasted vegetables and quinoa with some tomatoes in olive oil and vinegar . For dessert (snack I had sugar-free pudding and some blueberries)

Update:
here are some photos of the veggies and what I have in tuber-ware:

  • Brocolli and Califlower
  • Roasted green beans
  • Roasted carrots
  • Quinoa and roasted veggies
  • Roasted veggies (zuccini, bell peppers, mushrooms, squash, eggplant)
  • Roasted wweet potatoes














Plan for the week:


work-out week:

Monday - Upper Body Training
Tuesday - Lower Body and Abs Training
Wednesday - Upper Body Training
Thursday - Lower Body and Abs Training
Friday -Cardiovascular Workout (snowboarding)
Saturday - Cardiovascular Workout (snowboarding)
Sunday - Cardiovascular Workout (snowboarding)

Food week:


Monday

Breakfast:
   Egg White Scramble with Roasted Vegetables Whole Wheat Toast, and Sweet Potato 
    Glass of water
Snack:
    Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon with roasted veggies and wild rice
    Glass of water
Snack:
    Myoplex® shake
    Glass of water
Dinner:
    Grilled Chicken Breast Tacos with roasted vegetables a little cheese, green beans and and few sweet potato bits 
    Glass of water
Snack:
    Sugar-Free Chocolate pudding, with sblueberries 
    Glass of water

Tuesday

Breakfast:
    Chicken and white Egg Scramble with roasted potatoes 
    Glass of water
Snack:
    Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon Burrito with roasted veggies
    Glass of water
Snack:
    Myoplex® ready-to-drink shake
    Glass of water
Dinner:
    Turkey Burger on whole wheat toast
    1 portion steamed broccoli
    Glass of water
Snack:
    1 medium apple and 1 string cheese
    Glass of water

Wednesday

Breakfast:
    Egg white omelette with chicken and1 slice whole-wheat toast
    Glass of water
Snack:
     Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon Burrito
    Glass of water
Snack:
    Myoplex® ready-to-drink shake
    Glass of water
Dinner:
    Turkey Burger
    1 portion steamed broccoli
    Glass of water
Snack:
    1 medium apple
    Glass of water

Thursday

Breakfast:
    Egg whites and Oatmeal
    Glass of water
Snack:
    Myoplex® nutrition bar
    Glass of water
Lunch:
    Salmon and veggies
    1 portion raspberries
    Glass of water
Snack:
    Myoplex® ready-to-drink shake
    Glass of water
Dinner:
    Turkey Muffines
    1 portion steamed broccoli
    Glass of water
Snack:
    1 medium apple
    Glass of water

Friday

one snowboarding but will try to eat healthy

Saturday

Gone snowboarding but will try to eat healthy



Sunday 

Gone snowboarding but will try to eat healthy

Saturday, January 12, 2013

Day 6


My mom came to visit today so I used Saturday as my free day - although I wish I had gone a bit crazier here's what I ate:

Oatmeal for breakfast, Thai for lunch, went to a movie and had some popcorn a bar and then for a LATE dinner made salmon with asparagus and wild rice..

I also stayed up until 130am -- when on the program I try to get more rest.

Sunday I'll use as my cardio day and back to eating within the program.

Friday, January 11, 2013

Day 5


OK I wasn't able to do my cardio yesterday - and I know it's not the same thing, but I'm going to do it this morning before I start work, and then tonight I'll do my upper body workout.

I went to my friend's house for dinner last night, I skipped any dessert, but her dinner was a bit bigger portion than I should have eaten, filled with a bunch of shrimp, and seared tuna and rice, it was delicious, and actually healthy, I think I should have just cut down on my portion....actually eating fast and portion control is always something I've had issues with -- and will continue to work on!

so here is what I had for breakfast around 8am: two whole wheat waffles, two eggs with some string cheese in the middle:

















Then I worked out at 10am doing the cardio (that I should have done yesterday)

Then at about 12 I had a bar and at about 2pm I had some left over salmon and sweet potatoes:

















at around 345pm I had two turkey muffins - good suggestion, they were actually fantastic. Here is a photo of them before going in the oven, and 30mins later...


I definitely urge everyone to make some of these, so thanks to  for the suggestion, and thanks to everyone who gave me some advice e.g. @ DL50 

Dinner I had at 9pm and had two more turkey muffins  -- no vegetables (need to figure out what to store in the fridge that's easy to grab)

Then at 930pm I did my upper body workout and at 11pm I had my snack which was a shake - sooo good after my workout!










Thursday, January 10, 2013

Day 4


Breakfast at 9am - Oatmeal.

Posted to Forum as I'm not sure I'm eating right -- http://bodyforlife.com/community/boards/bfl/f/13/p/6505/98696.aspx#98696

Today is cardio -- and the plan for eating today:

  • Snack around 1030 - Bar
  • Lunch around 12 - salmon tacos with potatoes and broccoli (I need to steam the broccoli) 
  • Snack around 2pm turkey wrap no dressing with lettuce and a bar
Lunch:




















I have dinner plans tonight at a friend, so this should be interesting...I'm going to try to go to the gym to do my cardio now then dinner at 730ish.

On the topic of food - I posted on the forum that I was having some difficulty with the eating part, the forum was great to suggest some various recipes that once made would last a few days or the week, and I think that's good for me- I need to have things just ready to eat sometimes -

here are a few that were suggested:
http://bodyforlife.com/library/recipes/dinner-meatloaf-muffins
http://bodyforlife.com/library/recipes/dinner-fast-fajitas
http://bodyforlife.com/library/recipes/dinner-chicken-kabobs

Wednesday, January 9, 2013

Day 3


I'm actually still sore from my upper body workout on Day 1! --

As I stated in my previous post, one of my main concerns is the eating part of BFL - Eating too much, not eating enough, not eating right, etc.

So I did a few searches on the BFL forums and found some worthy post to read:

I went shopping last night for some oatmeal and that's what I ate this morning around 9am (meal 1).


http://www.quakeroats.com/products/hot-cereals/weight-control/maple-and-brown-sugar.aspx

I had to run some errands and then bought a salad and ate 1/2 a salad around 1230 (meal 2) then the other half around 2pm (meal 3)....I'm pretty sure this salad might have been cheating a bit....but it was mostly romaine lettuce, chicken, then roasted veggies, sun dried tomatoes and some feta cheese with some balsamic vinaigrette.














around 4pm I had a shake (meal 4)

'












  • at 5pm I had two eggs scrambled with an english muffin - some pico de gio and a few sweet potato bits (meal 5).



  • worked out from 715pm-8pm (lower body) - I still can't fully bend my arms from day 1!



  • then made salmon, asparagus and some sweet potatoes (broiled) for dinner (meal 6) - ate it around 9pm 



















  • around 1130pm I was hungry so had a bar (meal 7) =[

Tuesday, January 8, 2013

Day 2


Breakfast
Up at 7:30am - I definitely feel sore from yesterday. OK so I had breakfast at 8am and realized I had eaten all the eggs over the weekend and was out of oatmeal - so much for planning!

Instead, I made two whole wheat waffles with a bit of honey, a few blueberries and a dash of vanilla extract and cinnamon. I was still hungry so I had two more waffles and a few more blueberries. Then a giant glass of water...it's actually a good exercise for me to remember to drink water -- I don't drink enough water.



















Snack
10:10am -ish I had a EAS AdvantEDGE shake - Chocolate - pretty tasty.

http://caloriecount.about.com/calories-eas-carb-control-ready-drink-i233955

I subscribed to receiving 4 4-packs a month at $4.50/pack
http://www.amazon.com/AdvantEDGE-Control-Chocolate-Carton-11-Fluid/dp/B00024D6O6/




Lunch 
1130 - had two chicken tacos (same meal as dinner last night) with a bit of pico de gio and salsa.

Snack
I had to go meet up with a coworker who is in town so I ended up having a salmon burger at around 1:30pm with a chai late

Cardio
7pm - cardio was tough, didn't make it the full 20mins - only made it to about 15- worked on the stair master
level 7 - 2 min

level 8 - 1 min
level 9 - 1 min
level 10 - 1 min

repeat 3 times

next time I have to repeat one more time. but I was exhausted and my heart was beating hard!

Dinner
9pm - Got home and had two chicken tacos with pico de gio

Snack
Sugar-Free Chocolate Pudding

Recap and Tomorrow
I realized I really didn't have any vegetables - I have to incorporate it in my breakfast tomorrow, I think that's the easiest meal - chop up some peppers, asparagus  etc. For lunch when I have a sandwich or salad, I can incorporate it then as well. I have to start using the vegetables in my fridge before they go bad! I also might start making the Glowing Green Smoothie as that's a great way to have the vegetables.
Tomorrow is Wednesday - Lower body and Abs training