Sunday, August 25, 2013

Planning Your Deficit Part 2: A Week in the Life of Liss



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
Meal Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 180 5 17 20 25 20 20 0 2 75
Daily Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 180 5 17 20 25 20 20 0 2 75
Daily Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 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
Daily Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 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
Daily Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 180 5 17 20 25 20 20 0 2 75
Daily Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 280 7 21 36 25 20 20 0 2 950
Daily Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 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
Meal Totals 396 9 36 46 54 39 20 0 6 483
Daily Totals 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

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