A recent back shot. Take pics often to monitor progress! |
Planning Your Deficit Part 2- A Week in the Life of Liss
Since it has been a few months since I last posted what my week of workouts and meals looks like, so I thought I would do an update.
When planning a deficit, what works and does not work often changes. For example, I used to prefer 36 hour fasts, and now I generally prefer 24h fasts. The key to fasting is to go with what feels best and works with your life. In general- the leaner you are, the shorter your fasts should be.
I am doing less cardio and more lifting now as I am not training for the annual half marathon currently. That will pick back up in October.
As you approach your goal metric- the calories should be tapering upward so that you are approaching maintenance calories and you slide right into
Here is the look of my current weekly routine-
- 8000-9000 calories per week, with 1 day at maintenance calorie levels (My maintenace level is approx 1700-1900 cals a day depending on activity level)
- 1x24H fast
- 4-5 Venus Factor workouts (generally an hour each)
- 1-2 hours of moderate intensity cardio (stadiums, jogging)
- Average 85g protein daily or more
- Tend to skip or eat a smallish breakfast to save calories for later in the day when I am hungrier
Monday, August 19, 2013 | ||||||||||
Breakfast COFFEE & CREAM WITH VITAMINS | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
---|---|---|---|---|---|---|---|---|---|---|
Heavy Whipping Cream, 1 tbsp | 52 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 6 |
Regular Coffee, brewed from grounds, 2 cup (8 fl oz) | 4 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 10 |
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Creatine Monohydrate, 1 serving | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 0 |
ON Opti-Women Supplement (2 capsules), 1 serving | 0 | 0 | 0 | 0 | 100 | 1,000 | 1,667 | 0 | 0 | 0 |
74 | 7 | 3 | 1 | 104 | 1,000 | 1,667 | 0 | 2 | 16 | |
Lunch HAMBURGER AND VEGGIES WITH CHOCOLATE CHIP ZUCCHINI BREAD | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Ground beef, lean, 3.5 oz | 262 | 21 | 0 | 18 | 0 | 12 | 39 | 0 | 0 | 68 |
Bread, Arnold's 100% Whole Wheat Bread, 1 serving | 110 | 1 | 20 | 5 | 0 | 0 | 0 | 0 | 3 | 150 |
Chocolate Chip Zucchini Bread (1/16), 1 serving | 152 | 1 | 32 | 4 | 7 | 2 | 1 | 0 | 2 | 26 |
Cucumber (with peel), 0.25 cup slices | 3 | 0 | 1 | 0 | 1 | 1 | 0 | 0 | 0 | 1 |
527 | 22 | 53 | 27 | 8 | 14 | 39 | 0 | 5 | 245 | |
Dinner CHICKEN OVER LETTUCE WITH SALSA, GREEK YOGURT AND STRAWBERRY DESSERT | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Romaine Lettuce (salad), 1 cup, shredded | 8 | 0 | 1 | 1 | 29 | 1 | 0 | 0 | 1 | 4 |
Strawberries, fresh, 1 cup, halves | 46 | 1 | 11 | 1 | 1 | 4 | 0 | 0 | 4 | 2 |
great value greek nonfat yogurt (plain) - 1 c., 1 serving | 120 | 0 | 9 | 23 | 0 | 0 | 0 | 0 | 0 | 115 |
Chicken Breast (cooked), no skin, roasted, 6 ounces | 206 | 5 | 0 | 39 | 1 | 47 | 11 | 0 | 0 | 91 |
Salsa, 0.25 cup | 18 | 0 | 4 | 1 | 8 | 4 | 0 | 0 | 1 | 281 |
397 | 5 | 25 | 64 | 38 | 57 | 11 | 0 | 5 | 493 | |
Snack PURE PROTEIN CHOCOLATE DELUXE BAR | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Protein Bar - Pure Protein Chocolate Deluxe, 1 serving | 180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 75 |
180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 75 | |
1,179 | 39 | 98 | 112 | 176 | 1,091 | 1,737 | 0 | 15 | 828 |
Forward day eating wise! After a full day at work, my friend Carrie- a veteran Venus friend from the Venus Index Community, came to visit from Iowa. We did 55 minutes of VI Phase 3, Week 12, Day 4 with shoulder and leg specializations at my Venus gym class. It was a blast! When I have a busy day, my crockpot is my friend because dinner is ready to go when I get home. I made my Crockpot Tex Mex Shredded Chicken for dinner, I make this about once a week! You are going to notice that I eat Greek yogurt with fruit almost every night for dinner- this is how I make it.
Carrie is far left, I am toward the center |
Tuesday, August 20, 2013 | ||||||||||
Breakfast COFFE & CREAM WITH VITAMINS, PROTEIN PANCAKES WITH PEACHES, TOAST | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
---|---|---|---|---|---|---|---|---|---|---|
Heavy Whipping Cream, 1 tbsp | 52 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 6 |
Regular Coffee, brewed from grounds, 2 cup (8 fl oz) | 4 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 10 |
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Creatine Monohydrate, 1 serving | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 0 |
ON Opti-Women Supplement (2 capsules), 1 serving | 0 | 0 | 0 | 0 | 100 | 1,000 | 1,667 | 0 | 0 | 0 |
Banana, fresh, 0.25 medium (7" to 7-7/8" long) | 26 | 0 | 7 | 0 | 0 | 9 | 0 | 0 | 1 | 0 |
Peaches, fresh, 1 medium (2-1/2" dia) (approx 4 per lb) | 42 | 0 | 11 | 1 | 10 | 1 | 0 | 0 | 2 | 0 |
Oat Meal (Quaker Oats - Old Fashioned - dry), 0.25 cup | 75 | 2 | 14 | 3 | 0 | 0 | 0 | 0 | 2 | 0 |
great value greek nonfat yogurt (plain) - 1 c., 0.5 serving | 60 | 0 | 5 | 12 | 0 | 0 | 0 | 0 | 0 | 58 |
Egg whites, Naturegg Simply Egg Whites, 1/4 cup = 2 egg whites, 0.25 cup | 30 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 100 |
Bread, whole wheat (including toast) prepared from recipe, 1 slice | 127 | 3 | 24 | 4 | 0 | 4 | 0 | 0 | 3 | 160 |
435 | 11 | 62 | 27 | 115 | 1,014 | 1,667 | 0 | 10 | 334 | |
Lunch JASON'S DELI SALAD BAR | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Jason's Deli Chocolate Mousse (4 oz), 0.5 serving | 198 | 20 | 9 | 1 | 12 | 0 | 0 | 0 | 1 | 46 |
Black Olives, 8 jumbo | 54 | 5 | 4 | 1 | 5 | 0 | 0 | 0 | 2 | 596 |
Egg, fresh, whole, raw, 2 large | 144 | 10 | 1 | 13 | 12 | 8 | 16 | 0 | 0 | 142 |
Romaine Lettuce (salad), 1 cup, shredded | 8 | 0 | 1 | 1 | 29 | 1 | 0 | 0 | 1 | 4 |
Veggie Platter (fresh vegetables - 1 serving = 1 cup mixed of cucumber, carrots, cauliflower, & broc, 0.25 serving | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
kraft light ranch low fat dressing 2tbsp., 1 serving | 80 | 6 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 440 |
*Jello Instant Banana Cream Pudding 1/2 Cup, 0.2 cup | 60 | 8 | 9 | 0 | 0 | 0 | 0 | 0 | 0 | 144 |
548 | 48 | 31 | 15 | 58 | 10 | 16 | 0 | 3 | 1,373 | |
Dinner ROASTED CHICKEN W/ BEANS, CHOCO CHIP ZUCCHINI BREAD, YOGURT & BERRIES | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Chocolate Chip Zucchini Bread (1/16), 1 serving | 152 | 1 | 32 | 4 | 7 | 2 | 1 | 0 | 2 | 26 |
great value greek nonfat yogurt (plain) - 1 c., 1 serving | 120 | 0 | 9 | 23 | 0 | 0 | 0 | 0 | 0 | 115 |
Chicken Breast (cooked), no skin, roasted, 8 ounces | 275 | 6 | 0 | 51 | 1 | 63 | 14 | 0 | 0 | 121 |
Strawberries, fresh, 0.5 cup, halves | 23 | 0 | 5 | 0 | 0 | 2 | 0 | 0 | 2 | 1 |
Beans, pinto, 0.2 cup | 47 | 0 | 9 | 3 | 0 | 3 | 0 | 0 | 3 | 81 |
Hershey's Special Dark Chocolate Chips, 1 tbsp | 70 | 5 | 9 | 0 | 0 | 0 | 0 | 0 | 1 | 5 |
686 | 12 | 64 | 82 | 8 | 69 | 15 | 0 | 8 | 349 | |
Snack PURE PROTEIN CHOCOLATE DELUXE BAR | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Protein Bar - Pure Protein Chocolate Deluxe, 1 serving | 180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 75 |
180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 75 | |
1,849 | 75 | 174 | 143 | 206 | 1,113 | 1,718 | 0 | 23 | 2,130 |
This was a scheduled maintenance day, and it worked out that I had a lunch date scheduled with an old friend. This is how I make my protein pancakes, they freeze well too. I chose to do an hour of Venus Circuits for cardio- these are high rep low weight circuits that are intense! It was too hot to go outside and run or do stadiums, and I generally hate getting on the dreadmill! Circuits are great alternate form of cardio.
Wednesday, August 21, 2013 | ||||||||||
Breakfast COFFEE WITH CREAM & VITAMINS | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
---|---|---|---|---|---|---|---|---|---|---|
Heavy Whipping Cream, 1 tbsp | 52 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 6 |
Regular Coffee, brewed from grounds, 2 cup (8 fl oz) | 4 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 10 |
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Creatine Monohydrate, 1 serving | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 0 |
ON Opti-Women Supplement (2 capsules), 1 serving | 0 | 0 | 0 | 0 | 100 | 1,000 | 1,667 | 0 | 0 | 0 |
74 | 7 | 3 | 1 | 104 | 1,000 | 1,667 | 0 | 2 | 16 | |
Lunch WATERMELON AND PURE PROTEIN CHOCOLATE DELUXE BAR | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Watermelon, 1 cup, balls | 49 | 1 | 11 | 1 | 11 | 11 | 0 | 0 | 1 | 3 |
Pure Protein Bar - Chocolate Peanut Butter (50g), 1 serving | 200 | 6 | 16 | 20 | 25 | 25 | 25 | 0 | 1 | 190 |
249 | 7 | 27 | 21 | 36 | 36 | 25 | 0 | 2 | 193 | |
Dinner WATERMELON | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Watermelon, 1 cup, balls | 49 | 1 | 11 | 1 | 11 | 11 | 0 | 0 | 1 | 3 |
49 | 1 | 11 | 1 | 11 | 11 | 0 | 0 | 1 | 3 | |
Snack | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
None | ||||||||||
373 | 14 | 41 | 23 | 152 | 1,047 | 1,692 | 0 | 5 | 212 |
So this is my normal 24H fast day, as I take metrics every Thursday morning to judge progress. I have been doing breakfast to breakfast fasts generally, but this turned into a lunch to lunch fast. For a "perfect" fast, I should have not had any watermelon at dinner. But I was getting close to breaking my fast, and instead of ending it early, I have learned to eat something high in volume but low in calories to keep with it (apple, cucumbers, watermelon are my go-to's)... so not perfect, but better than ending it early. Still get desired VERY forward day. That is the point. In Venus class, we started an Adonis Index 12 week program- Adonis Triple Stack. It is going to be a great change to focus on more upper body work!
Thursday, August 22, 2013 | ||||||||||
Breakfast COFFEE WITH CREAM & VITAMINS | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
---|---|---|---|---|---|---|---|---|---|---|
Heavy Whipping Cream, 1 tbsp | 52 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 6 |
Regular Coffee, brewed from grounds, 2 cup (8 fl oz) | 4 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 10 |
Creatine Monohydrate, 1 serving | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 0 |
ON Opti-Women Supplement (2 capsules), 1 serving | 0 | 0 | 0 | 0 | 100 | 1,000 | 1,667 | 0 | 0 | 0 |
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
74 | 7 | 3 | 1 | 104 | 1,000 | 1,667 | 0 | 2 | 16 | |
Lunch OLIVE GARDEN- SALAD, BREADSTICK, LASAGNA, PURE PROTEN CHOCO DELUXE BAR | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Bread - Breadstick - Olive Garden 1 stick, 1 serving | 140 | 2 | 26 | 5 | 0 | 0 | 0 | 0 | 0 | 270 |
Lasagna: Meat Lasagna (Kirkland) 1cup(226g), 175 gram(s) | 263 | 13 | 18 | 17 | 15 | 0 | 0 | 0 | 2 | 480 |
italian salad dressing (olive garden), 1.5 tbsp | 60 | 6 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 383 |
Pure Protein Bar - Chocolate Peanut Butter (50g), 1 serving | 200 | 6 | 16 | 20 | 25 | 25 | 25 | 0 | 1 | 190 |
663 | 27 | 61 | 42 | 40 | 25 | 25 | 0 | 3 | 1,323 | |
Dinner ON THE BORDER CHICKEN FAJITAS (NO TORTILLAS, SUB LETTUCE) | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Chevy's Sizzling Chicken Fajitas (No tortillas, tamalito, rice, sour cream or guacamole), 1 serving | 566 | 13 | 49 | 62 | 0 | 0 | 0 | 0 | 15 | 1,734 |
566 | 13 | 49 | 62 | 0 | 0 | 0 | 0 | 15 | 1,734 | |
Snack | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
None | ||||||||||
1,303 | 46 | 113 | 105 | 145 | 1,025 | 1,692 | 0 | 20 | 3,072 |
I ate out TWICE this day and still managed to have a forward day- so it CAN be done. Actually, lunch was not even "eating out" it was catered in so that was ALL I had to choose from. Notice that I ate my normal protein bar snack with lunch? I did so because they were serving dessert and it averted me from blowing my day by visiting the desserts but still getting something sweet. My fajita dinner is my go-to eating out at mexican food restaurants. Why not just get the fajita salad? There is less meat and onion/bell pepper. I pour the lettuce and salsa served at the table on top of the sizzling platter- it is delicious. No workout this day, we were house hunting all afternoon after work! It would have normally been a cardio day- but I am flexible. Still hate missing a workout!
Friday, August 23, 2013 | ||||||||||
Breakfast COFFEE WITH CREAM, VITAMINS, GREEN MONSTER PROTEIN SHAKE | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
---|---|---|---|---|---|---|---|---|---|---|
Heavy Whipping Cream, 1 tbsp | 52 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 6 |
Regular Coffee, brewed from grounds, 2 cup (8 fl oz) | 4 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 10 |
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Creatine Monohydrate, 1 serving | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 0 |
ON Opti-Women Supplement (2 capsules), 1 serving | 0 | 0 | 0 | 0 | 100 | 1,000 | 1,667 | 0 | 0 | 0 |
Banana, fresh, 0.5 small (6" to 6-7/8" long) | 45 | 0 | 12 | 1 | 1 | 15 | 0 | 0 | 1 | 1 |
Spinach, fresh, 1 cup | 7 | 0 | 1 | 1 | 56 | 3 | 0 | 0 | 1 | 24 |
Almond Breeze Almond Milk, Unsweetened Original Almond Drink, 4 oz | 15 | 1 | 1 | 1 | 10 | 0 | 25 | 0 | 0 | 50 |
Optimum Nutrition Gold Standard 100% Casein - Chocolate Peanut Butter(1HeapingScoop-33g), 33 gram | 120 | 1 | 3 | 24 | 0 | 0 | 0 | 0 | 1 | 220 |
PB2 (Powdered Peanut Butter)- Bell Plantation, 0.5 serving | 23 | 1 | 3 | 3 | 0 | 0 | 0 | 0 | 1 | 47 |
284 | 10 | 22 | 29 | 171 | 1,018 | 1,692 | 0 | 7 | 357 | |
Lunch SHARKY'S BURRITO- CHICKEN TACO SALAD (NO SHELL) | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Beans, black, 0.25 cup | 57 | 0 | 10 | 4 | 0 | 1 | 0 | 0 | 4 | 0 |
Tortilla Chips, 1 oz | 142 | 7 | 18 | 2 | 1 | 4 | 0 | 0 | 2 | 150 |
black olive (sliced), 3 tbsp | 38 | 4 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Cheddar or Colby Cheese, Low Fat, 1 oz | 49 | 2 | 1 | 7 | 1 | 1 | 2 | 0 | 0 | 174 |
Chicken Breast (cooked), no skin, roasted, 3 ounces | 103 | 2 | 0 | 19 | 0 | 23 | 5 | 0 | 0 | 45 |
Salsa, 0.1 cup | 7 | 0 | 2 | 0 | 3 | 2 | 0 | 0 | 0 | 112 |
Romaine Lettuce (salad), 1.5 cup, shredded | 12 | 0 | 2 | 1 | 44 | 2 | 0 | 0 | 1 | 7 |
Onions, raw, 0.25 cup, sliced | 11 | 0 | 2 | 0 | 0 | 2 | 0 | 0 | 1 | 1 |
Green Peppers (bell peppers), 0.25 cup, strips | 9 | 0 | 2 | 0 | 2 | 4 | 0 | 0 | 0 | 1 |
Don Pablos Pico de Gallo, 1 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 75 |
436 | 16 | 40 | 35 | 52 | 39 | 8 | 0 | 9 | 565 | |
Dinner CHICKEN FAJITA SALAD WITH YOGURT/BERRIES DESSERT | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Yellow Peppers (bell peppers), 1 pepper, large (3-3/4" long, 3" dia) | 50 | 0 | 12 | 2 | 7 | 16 | 0 | 0 | 2 | 4 |
Chicken Breast (cooked), no skin, roasted, 6 ounces | 206 | 5 | 0 | 39 | 1 | 47 | 11 | 0 | 0 | 91 |
Salsa, 0.25 cup | 18 | 0 | 4 | 1 | 8 | 4 | 0 | 0 | 1 | 281 |
Strawberries, fresh, 1 cup, halves | 46 | 1 | 11 | 1 | 1 | 4 | 0 | 0 | 4 | 2 |
Romaine Lettuce (salad), 1 cup, shredded | 8 | 0 | 1 | 1 | 29 | 1 | 0 | 0 | 1 | 4 |
Onions, raw, 1 small | 27 | 0 | 6 | 1 | 0 | 4 | 0 | 0 | 1 | 2 |
great value greek nonfat yogurt (plain) - 1 c., 1 serving | 120 | 0 | 9 | 23 | 0 | 0 | 0 | 0 | 0 | 115 |
474 | 6 | 43 | 67 | 46 | 76 | 11 | 0 | 8 | 499 | |
Snack PURE PROTEIN CHOCOLATE DELUXE BAR | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Protein Bar - Pure Protein Chocolate Deluxe, 1 serving | 180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 75 |
180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 75 | |
1,374 | 36 | 122 | 151 | 294 | 1,153 | 1,731 | 0 | 26 | 1,496 |
Forward day! My friends and I eat out at this burrito joint every Friday. I LOVE their taco salad, just without the giant calorie bomb shells. I made my Texas Oven Fajitas for dinner for the fam, we eat this almost weekly! Fridays are my normal rest day.
Saturday, August 24, 2013 | ||||||||||
Breakfast COFFEE WITH CREAM, VITAMINS | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
---|---|---|---|---|---|---|---|---|---|---|
Heavy Whipping Cream, 1 tbsp | 52 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 6 |
Regular Coffee, brewed from grounds, 2 cup (8 fl oz) | 4 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 10 |
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Creatine Monohydrate, 1 serving | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 0 |
ON Opti-Women Supplement (2 capsules), 1 serving | 0 | 0 | 0 | 0 | 100 | 1,000 | 1,667 | 0 | 0 | 0 |
74 | 7 | 3 | 1 | 104 | 1,000 | 1,667 | 0 | 2 | 16 | |
Lunch PROTEIN PANCAKES WITH GREEK YOGURT AND BERRIES | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Banana, fresh, 0.5 medium (7" to 7-7/8" long) | 53 | 0 | 13 | 1 | 1 | 17 | 0 | 0 | 2 | 1 |
Strawberries, fresh, 1 cup, halves | 46 | 1 | 11 | 1 | 1 | 4 | 0 | 0 | 4 | 2 |
great value greek nonfat yogurt (plain) - 1 c., 1 serving | 120 | 0 | 9 | 23 | 0 | 0 | 0 | 0 | 0 | 115 |
Egg whites, Naturegg Simply Egg Whites, 1/4 cup = 2 egg whites, 0.5 cup | 60 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 200 |
Oat Meal (Quaker Oats Old Fashioned - dry), 0.5 cup | 150 | 3 | 27 | 5 | 0 | 0 | 0 | 0 | 4 | 0 |
428 | 4 | 60 | 44 | 2 | 22 | 0 | 0 | 9 | 317 | |
Dinner CROCKPOT MARINARA AND MEATBALLS W/ ZUCCHINI PASTA, WINE, YOGURT & BERRIES | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Pasta Sauce, Newman's Own Marinara Sauce, 1/2 cup, 0.5 cup | 70 | 2 | 12 | 2 | 30 | 0 | 0 | 0 | 1 | 510 |
Oreo Cookies (3 cookies), 0.33 serving | 53 | 2 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 53 |
Raspberries, 0.33 cup | 20 | 0 | 5 | 0 | 1 | 1 | 0 | 0 | 3 | 0 |
Rose Wine, 2.5 fl oz | 52 | 0 | 1 | 0 | 0 | 1 | 0 | 0 | 0 | 4 |
Regular Coffee, brewed from grounds, 1 cup (8 fl oz) | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
Bread, whole wheat (including toast) prepared from recipe, 1 oz | 86 | 2 | 16 | 3 | 0 | 3 | 0 | 0 | 2 | 108 |
Zucchini, 1 cup, sliced | 29 | 0 | 7 | 1 | 40 | 7 | 0 | 0 | 3 | 5 |
Ground beef, lean, 3 oz | 225 | 18 | 0 | 15 | 0 | 11 | 33 | 0 | 0 | 59 |
Great Value Greek Plain Nonfat yogurt 1cup/227g=1 serv, 1 cup | 120 | 0 | 9 | 23 | 0 | 0 | 0 | 0 | 0 | 115 |
656 | 24 | 58 | 45 | 71 | 23 | 33 | 0 | 9 | 859 | |
Snack PURE PROTEIN CHOCO DELUXE BAR, LUNCHMEAT | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Protein, Pure Protein Bar Chocolate Deluxe 1 Bar (50g), 1 serving | 180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 70 |
Turkey lunch meat, Oscar Mayer Deli Fresh Mesquite turkey breast(6 slices), 2 serving | 100 | 2 | 4 | 16 | 0 | 0 | 0 | 0 | 0 | 880 |
280 | 7 | 21 | 36 | 25 | 20 | 20 | 0 | 2 | 950 | |
1,439 | 41 | 142 | 125 | 202 | 1,065 | 1,721 | 0 | 22 | 2,142 |
I love weekends, lots of extra time to cook! I usually reserve alcohol for weekends only, and only sparingly at that. It uses too many calories up and tends to urge me to make poor food choices in general, This is how I cut the amount of wine I drink. Slightly forward day. We did the second day of Adonis Triple Stack at the gym in Venus Class.
Sunday, August 25, 2013 | ||||||||||
Breakfast COFFEE WITH CREAM, VITAMINS, LEFTOVER ZUCCHINI AND MEATBALLS | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
---|---|---|---|---|---|---|---|---|---|---|
Heavy Whipping Cream, 1 tbsp | 52 | 6 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 6 |
Regular Coffee, brewed from grounds, 2 cup (8 fl oz) | 4 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 10 |
Fish Oil, Spring Valley, 1000 mg Fish Oil, 180 mg EPA, 120 mg DHA, 1 capsule, 1 serving | 10 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Creatine Monohydrate, 1 serving | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Fiber capsules, 0.52 g Psyllium husk, 6 capsules, 0.83 serving | 8 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 | 0 |
ON Opti-Women Supplement (2 capsules), 1 serving | 0 | 0 | 0 | 0 | 100 | 1,000 | 1,667 | 0 | 0 | 0 |
Zucchini, 0.25 cup, sliced | 7 | 0 | 2 | 0 | 10 | 2 | 0 | 0 | 1 | 1 |
Beef- 80%-20% lean ground beef, 3 oz | 218 | 17 | 0 | 15 | 0 | 0 | 0 | 0 | 0 | 53 |
Pasta Sauce (Hunt's Thick & Rich Roasted Garlic & Herb Tomato Sauce), 0.25 cup | 35 | 0 | 7 | 1 | 5 | 0 | 0 | 0 | 2 | 215 |
334 | 24 | 12 | 17 | 119 | 1,002 | 1,667 | 0 | 5 | 285 | |
Lunch FAJITA SALAD | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Romaine Lettuce (salad), 1 cup, shredded | 8 | 0 | 1 | 1 | 29 | 1 | 0 | 0 | 1 | 4 |
Onions, raw, 0.5 cup, sliced | 22 | 0 | 5 | 1 | 0 | 3 | 0 | 0 | 1 | 2 |
Green Peppers (bell peppers), 0.5 cup, strips | 19 | 0 | 5 | 1 | 4 | 8 | 0 | 0 | 1 | 1 |
Chicken Breast (cooked), no skin, roasted, 3 ounces | 103 | 2 | 0 | 19 | 0 | 23 | 5 | 0 | 0 | 45 |
152 | 3 | 11 | 21 | 33 | 36 | 5 | 0 | 3 | 53 | |
Dinner TURKEY BURGER WITH RAW VEGGIES, YOGURT AND BERRIES FOR DESSERT | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Blueberries, fresh, 0.25 cup | 20 | 0 | 5 | 0 | 1 | 1 | 0 | 0 | 1 | 2 |
Veggie Platter (fresh vegetables - 1 serving = 1 cup mixed of cucumber, carrots, cauliflower, & broc, 1 serving | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Bread Arnold Select Sandwich Thins Multi Grain 1 Sandwich thin, 1 serving | 100 | 1 | 22 | 4 | 0 | 0 | 0 | 0 | 5 | 230 |
Great Value Greek Plain Nonfat yogurt 1cup/227g=1 serv, 1 cup | 120 | 0 | 9 | 23 | 0 | 0 | 0 | 0 | 0 | 115 |
Raspberries, 0.25 cup | 15 | 0 | 4 | 0 | 1 | 1 | 0 | 0 | 2 | 0 |
Turkey, Jennie O Lean Turkey Burger Patties, 1.05 serving | 179 | 8 | 0 | 22 | 2 | 0 | 0 | 0 | 0 | 105 |
454 | 10 | 40 | 50 | 4 | 2 | 0 | 0 | 8 | 452 | |
Snack GREEN MONSTER PROTEIN SHAKE, PURE PROTEIN CHOCO DELUXE BAR | ||||||||||
Calories | Fat | Carbohydrates | Protein | Vitamin A, IU | Vitamin B-6 | Vitamin B-12 | Sucrose | Fiber, total dietary | Sodium, Na | |
Spinach, fresh, 0.5 cup | 3 | 0 | 1 | 0 | 28 | 1 | 0 | 0 | 0 | 12 |
Optimum Nutrition Gold Standard 100% Casein - Chocolate Peanut Butter(1HeapingScoop-33g), 33 gram | 120 | 1 | 3 | 24 | 0 | 0 | 0 | 0 | 1 | 220 |
Banana, fresh, 0.5 medium (7" to 7-7/8" long) | 53 | 0 | 13 | 1 | 1 | 17 | 0 | 0 | 2 | 1 |
Almond Breeze Almond Milk (original unsweetened), 1 cup | 40 | 3 | 2 | 1 | 0 | 0 | 0 | 0 | 1 | 180 |
Protein, Pure Protein Bar Chocolate Deluxe 1 Bar (50g), 1 serving | 180 | 5 | 17 | 20 | 25 | 20 | 20 | 0 | 2 | 70 |
396 | 9 | 36 | 46 | 54 | 39 | 20 | 0 | 6 | 483 | |
1,335 | 45 | 98 | 134 | 211 | 1,078 | 1,693 | 0 | 21 | 1,272 |
Forward day, again lots of time to cook and prep food since I am at home on the weekends! So is it weird I was craving my leftover Roasted Vegetable Marina and Meatballs for breakfast? We did the third day of Adonis Triple Stack at Venus class at the gym. Loving it!
Weekly Totals | ||||||||||
Weekly Total Calories | AVG Daily Calories | AVG daily Fat | AVG Daily Carbohydrates | AVG Daily Protein | ||||||
---|---|---|---|---|---|---|---|---|---|---|
8852 | 1265 | 42 | 113 | 113 |
Liz, this was an awesome post..super helpful! Love how you laid it all out. Please do more post like this! BTW: Made an Eggplant Pizza last night, made me think of you. If you'd like, I can give you the recipe:)
ReplyDeleteTracey- thanks for you feedback! I can certainly write life updates more often- maybe quarterly? I would love your eggplant pizza recipe!
ReplyDeleteWould love that! Check out my Pinterest board called pizza..lots of great recipes. This is the one I made last night: “Eggplant Pizzas”, 11oz. Eggplant (75cal) grilled w/ 1oz. Sargento® Chef Blends™ Shredded 6 Cheese Italian (90cal), 1oz. Prosciutto, ¼ cup Trader Giotto's - Fat Free Pizza Sauce, fresh chopped garlic, thyme, basil, 1tps drizzled olive oil + 2tbsp fresh grated parmesan cheese
ReplyDeleteapprox calories:340
Grill the eggplant slices first..then put them on a baking sheet...add toppings and bake @350 for 15mins!