30 Day Nutrition Push and ON Protein Cake Bites Review

Cannot believe it is April already! Where has time went?! This month I was thinking about a nutrition focus for you. ✔ Nutrition is the primary driver of fat loss, and maintaining that loss. ✔ 

That is how our Venus veterans lose it and keep it off! The workouts are important (don't get me wrong) both for creating shape and overall health, but I feel as though I am guilty of giving them equal or maybe more focus than nutrition (and so are most other vets). Workouts are more sexy and exciting to do and watch, so I totally get why we do it. SO April will be about ALL about nutrition- 30 days of it! 

So here is tip 1... get yourself a calendar. You are going to put a sticker on each day you hit your deficit calorie goal. Put a different sticker for maintenance days. No sticker for over maintenance days. So simple! But it gives you a picture of your success and streaks. It also feels good to put a sticker on there :) I am starting a little 30 day push for summer.  So I will keep you posted with my calendar shots throughout the month. Be sure to tag us at #venusfactor and #venusindex on IG if you are joining me for a push this month too! 

Tip 2 of our 30 day nutrition push! Usually on Sundays, we get take out and bring it home after church. My kids really look forward to this because it is generally the only time we eat out each week. (Not only is it cheaper to eat at home but you also have greater control of what you put together which means higher volume and protein with less calories. You will also struggle less to make a good choice at home!) So, my kids have been asking for Whataburger all week which is a fast food burger place. If I was in maintenance mode, I would get a burger and fries. No brainer. BUT, since I am cutting my cals this month, I knew that would take up too many calories for my day. I would be hungry in a few hours and likely to go into maintenance or over for the day. Not what I want! So I tried an apple and cranberry grilled chicken salad instead. About 450 cals and 34g protein with the dressing. Much more filling and will leave room for a snack, dinner, and dessert later ;) My plan this month is an aggressive goal, so it requires aggressive action on my part. It is not forever either, anyone can push through for 30 days!

Tip 3 of our 30 day nutrition push! The first week of transitioning from higher calories into a deficit (AKA dieting though I do not like to call it that) is usually the toughest. Your body is not used to a deficit and your hunger pangs are often at the highest perceived levels. One of my favorite tricks is to drink LOADS of coffee and tea. The hot liquid is filling and gives you something to do instead of eat. These are two of my favorites teas in the pic above- both are caffeine-free herbal teas. I stir  a teaspoon of half and half with stevia into my tea usually. I also add cinnamon or vanilla from time to time as well. The bonus with coffee and teas are that you are increasing your water intake and both of full of healthy polyphenols! Boom! Generally after 7-10 days of a caloric deficit, your hunger levels come down. So hang in there!

Tip 4 of our 30 day nutrition push  you need to experiment with meal timing and food selection to see what fits for you! No one size fits all- you are an experiment of one. For me, pushing my first meal back as late as possible is easy and helps me to keep my calories lower for the day. I am not hungry and am busy all morning long. Give me some coffee and put me to work. My production output is high and eating just slows my roll, so I go with it. Today, I ate my first meal at 2 pm. I tried something new- instead of oatmeal, I tried cream of buckwheat. It was delicious and a nice change! I also try to get greens and protein in every meal/snack when I am dieting. I aim for 1 gram of protein per 10 cals. I blended greens in my cooking water then stirred in protein powder after cooking. I love PB- but to save cals, I use 1 tbsp of PB2 with 1 tbsp regular PB (I put that PB mix on top and save about 70 cals without even noticing!) I eat this meal a lot because I LIKE it (very important) ✔ the macros are good ✔ it has greens ✔ and it keeps me full to dinner ✔ Experiment and find YOUR way! 

What does my kitchen counters and Cadbury Mini Eggs in a cabinet + brownies in the fridge have to do with our 30 day nutrition push? EVERYTHING. The biggest hack I can tell you is to get the food OFF your counters. The more you see it, the higher the probability you will eat it. There are 4 food items on ALL my counters- potatoes, wine, coffee, and vinegar. Guess what I drank last night that I was not planning on? A glass of wine. Should probably take my own advice ;) wine is going in a cabinet!

✔

P.S. My husband told me I should tell you about my mini eggs in the sake of transparency. I don't eat "clean" or "perfect" all the time which is not what I recommend to you either. I ate some mini eggs the other day... and I counted them in my day's cals. You can totally eat/drink what you enjoy as long as it fits in your budget! I have had this bag for nearly two weeks and I enjoy a few eggs every few days! Putting them in the cabinet helps me not eats a ton all the time though, I have to go looking for them.

Soooo... those are my first 5 nutrition tips for you! I will be posting everyday on my IG www.instagram.com/mlgraham09 

OR daily on my Twitter https://twitter.com/mlgraham09

OR I will also be posting daily on our Venus Index facebook page: https://www.facebook.com/VenusIndex 

So you can find me wherever you hang out ;)

You guys! I might be late to the party but I went to @gnclivewell as soon as I saw the ads for these new @optimumnutrition protein cake bites and bought that store OUT! Yesss haha! At 230 cals and 20g of protein if these are anything close to a cake ball mixed with protein mugcake then I will be thrilled! So here are the findings of my husband and I's taste testings for each of the 3 flavors! 

First up on my taste test of @optimumnutrition new protein cake bites is the birthday cake flavor. Of the 3 flavors this was my second favorite and my husband's least favorite of the 3 options. We both agree they are ALL great though! It has the highest calories per serving of the 3 flavors at 240 cals but still has 20g of protein (same as others). I feel like they nailed the funfetti cake ball texture and flavor here. My husband felt it was sweeter than he prefers but he would say this about real cake balls too in fairness. Final verdict:  VERY good and will buy again. If you like funfetti cake balls, these are on the money! 

P.S. fabulous nails from @jamberry

Next up on the @optimumnutrition Protein Cake Bites taste test is Red Velvet. This flavor has one of the lowest calorie counts of the 3 flavors at 230 cals per serving, same protein as the other flavors at 20g. This is my second favorite flavor by just a smidge (bday cake is tops for me) but I really do love it. My husband feels the same though his top choice is different than mine, he puts it at a solid second. We both feel ON nailed the red velvet flavor with a touch of cocoa and the cream cheese notes.  Final verdict: this might be the ONE flavor to try if you have to pick one. All around choice. Will buy again!

 

Finally on my taste test of @optimumnutrition new protein cake bites is the chocolate covered cherry flavor. Of the 3 flavors this was my least favorite and my husband's most favorite of the 3 options. We both agree they are ALL great though! It has the highest calories per serving of the 3 flavors at 240 cals but still has 20g of protein (same as others). I feel like it is just nice and sweet, I do not really get cherry or chocolate. It is still GOOD, do not get me wrong... just not as good as the other two to me. Final verdict: good and will buy again for the hubs. I will eat these if I do not have the other two options LOL

Have you tried ON Protein Cake Bites? If not, do you want to? If you had, what were your thoughts?

Weekly Menu 2 - Chicken Tacos and Taco Salad

So this round of monthly grocery shopping, the husband and I decided to prep for a week at a time instead of changing the menu out daily throughout the week which is what we did last month. See last month's meal plan HERE.

So we bought for 4 different weeks but the meals within the week stay the same, although 1 day each week I take a maintenance day at 1900 cals.

We thought this would be a good experiment to try out, and would make prep time a snap.

You see, we have two kids who are involved in sports, church, and music. Every night of the week (almost) one or the other has an practice or meeting. I usually have time to cook, but sometimes it gets a bit hectic.  The idea of getting it all ready to go ahead of time and then just grabbing to eat together sounded really nice!

You can see week #1's meal plan HERE

And here is week #2's menu from the monthly shopping trip:

Breakfast	VenusCrossing PB&J Protein Oats 313 cals – 25 g carbs – 10 g fat – 31 g protein
Lunch	4 oz chicken breast, cooked in crockpot with Rotel and taco seasoning 2 corn tortillas Handful of baby carrots 245 cals – 28g carbs – 4g fat -26g protein
Snack	Pure Protein Chocolate Peanut Caramel Bar 190 cals – 17g carbs – 6g fat – 20 g protein
Dinner	4 oz 90% lean hamburger, cooked with taco seasoning 1/4 cup black beans ¼ white rice, cooked 1 cup baby spinach 2 tbsp plain Greek yogurt 2 tbsp salsa 391 cals – 22g carbs – 14g fat – 41g protein
Dessert	½ cup strawberries, sliced ½ cup 2% cottage cheese, unpacked 126 cals – 10 g carbs – 2 g fat – 16 g protein
TOTALS	1265 cals – 102 g carbs – 36g fat – 154g protein

I also have coffee with a tbsp of creamer in the morning as well as a couple of other supplements with a few calories, of course since those are personal preference I did not include those here.

We just picked a few meals we really like and are going to rotate through them for the month. Basically 4 breakfasts, 4 lunches, 4 snacks, 4 dinner, and 4 dessert options. We spent $503.37 for everything this month including extra options for our kids and household items like dog treats.

BREAKFAST: VenusCrossing PB&J Protein Oats

313 cals – 25 g carbs – 10 g fat – 31 g protein

Recipe HERE

I blended the oat water with spinach before cooking in the picture above. We buy the big containers of fresh spinach at Sam's Club. I freeze the spinach before it turns bad and continue using it frozen.

LUNCH: Chicken Tacos

4 oz chicken breast, cooked in crockpot with Rotel and taco seasoning

2 corn tortillas

Handful of baby carrots

245 cals – 28g carbs – 4g fat -26g protein

SNACK: Pure Protein Chocolate Peanut Caramel Bar

190 cals – 17g carbs – 6g fat – 20 g protein

See the above image, I buy these in bulk at Sam's Club with two others in the variety pack. They are really good!

DINNER: Taco Salad

4 oz 90% lean hamburger, cooked with taco seasoning

1/4 cup black beans

¼ white rice, cooked

1 cup baby spinach

2 tbsp plain Greek yogurt

2 tbsp salsa

391 cals – 22g carbs – 14g fat – 41g protein

DESSERT: Cottage cheese with Strawberries

½ cup strawberries, sliced

½ cup 2% cottage cheese, unpacked

126 cals – 10 g carbs – 2 g fat – 16 g protein

We buy the large tubs of cottage cheese, and buy frozen sliced strawberries. I defrost them in the microwave for about 30 seconds before mixing with my cottage cheese.

Next week, I will share weekly meal plan #3 for the month!

X- Liss

Weekly Menu 1 - Chicken and Steak

So this round of monthly grocery shopping, the husband and I decided to prep for a week at a time instead of changing the menu out daily throughout the week. See last month's meal plan HERE

So we bought for 4 different weeks but the meals within the week stay the same, although 1 day each week I take a maintenance day at 1900 cals.

We thought this would be a good experiment to try out, and would make prep time a snap.

You see, we have two kids who are involved in sports, church, and music. Every night of the week (almost) one or the other has an practice or meeting. I usually have time to cook, but sometimes it gets a bit hectic.  The idea of getting it all ready to go ahead of time and then just grabbing to eat together sounded really nice!

So here is week #1's menu from the monthly shopping trip:

Breakfast	VenusCrossing PB&J Protein Oats 313 cals – 25 g carbs – 10 g fat – 31 g protein
Lunch	6 oz chicken breast ½ cup rice, cooked ¾ cup green beans 291 cals – 28 g carbs – 4 g fat – 39 g protein
Snack	Quest Coconut Cashew Protein Bar 170 cals – 23g carbs – 7 g fat – 20 g protein
Dinner	6 oz eye of round steak, cubed 1 cup sweet potato, roasted 1 cup baby kale 420 cals – 31 g carbs – 15 g fat – 38 g protein
Dessert	½ cup strawberries, sliced ½ cup 2% cottage cheese, unpacked 126 cals – 10 g carbs – 2 g fat – 16 g protein
TOTALS	1320 cals – 117 g carbs – 38 g fat – 144 g protein

We just picked a few meals we really like and are going to rotate through them for the month. Basically 4 breakfasts, 4 lunches, 4 snacks, 4 dinner, and 4 dessert options. We spent $503.37 for everything this month including extra options for our kids and household items like dog treats.

Breakfast: VenusCrossing PB&J Protein Oats

313 cals – 25 g carbs – 10 g fat – 31 g protein

Recipe HERE

I blended the oat water with spinach before cooking in the picture above. We buy the big containers of fresh spinach at Sam's Club. I freeze the spinach before it turns bad and continue using it frozen.

Lunch: 6 oz chicken breast

½ cup rice, cooked

¾ cup green beans

291 cals – 28 g carbs – 4 g fat – 39 g protein

What we did was cube up the chicken breast and sautee it with a bit of ancho chile seasoning that we picked up from Sam's Club. I made some white rice in the rice cooker, and steamed some french green beans. In the picture, I swirled a dab of Sriracha on top!

I freeze my lunches in the freezer in tupperwares. I just grab them and put them in my lunch bags in the morning before work.

Snack: Quest Coconut Cashew Protein Bar

170 cals – 23g carbs – 7 g fat – 20 g protein

I guy Quest bars from GNC. I have a little secret to getting them cheaper with couponing, find it HERE

You could also easily sub any 160-200 cal protein bar. My husband prefers Pure Protein bars which we can buy in bulk from Sam's Club. I really like those too!

Dinner: 6 oz eye of round steak, cubed

1 cup or 1 medium sweet potato, roasted

1 cup baby kale

420 cals – 31 g carbs – 15 g fat – 38 g protein

  What we did was roast sweet potatos in the oven at 400*F for an hour. While those were roasting, we cubed up beef eye of round steak (or roast depending on how the store labels it). We let the beef marinate in a ziploc for an hour with some all purpose meat marinade. (We used Plum Creek Marinade, but there are many other low calorie options.) We quickly seared the steak over high heat until just the outside was browned. We topped the meat with fresh baby kale to wilt over the heat of the steak. We buy the large container of fresh baby kale and the big bags of sweet potatoes at Sam's. The kale lasts in the fridge all month, the potatoes last on the counter all month.

Dessert: ½ cup strawberries, sliced

½ cup 2% cottage cheese, unpacked

126 cals – 10 g carbs – 2 g fat – 16 g protein

We buy the large tubs of cottage cheese, and buy frozen sliced strawberries. I defrost them in the microwave for about 30 seconds before mixing with my cottage cheese.

Next week, I will share weekly meal plan #2 for the month!

X- Liss

A week in the life of Liss: Maintenance

So I have been quietly maintaining for a while now, since my Vegas trip in August. I realized today that I have never shared what a week in my life looks like at maintenance. So what better time to share than during a holiday week as we all know that social eating events can be tricky.

SUNDAY

Sunday is normally a rest day for me exercise-wise. I make breakfast for the family, then we go to church, and out to eat afterwards. We lounge around during the afternoon and I do laundry. Dinner was a light plate of leftover Texas Oven Brisket to balance out the high calorie Mexican food from lunch!

MONDAY

Mondays is leg day; I am currently doing the Venus Index Focused Shape Leg series for legs. I had coffee and cream on my way out of the door that morning along with a spoon of peanut butter.

At lunch, I had an appointment which meant a little fast that day. I had a protein bar while I taught that afternoon. For dinner, I made spaghetti and meatballs in the crockpot. I baked a cake for a client and drank and glass of wine. I had plain Greek yogurt and strawberries for dessert which I like to call Greek Cheesecake.

TUESDAY

Tuesdays is shoulders & glutes; I am currently doing Venus Index Focused Shape Shoulders supersetted with Venus Factor Advanced Growth Series Glutes.

For breakfast, I had a VenusCrossing protein pancake with nut butter and coffee on my way out the door. I make these up for a week at a time and freeze them so they are easy to grab and go.

 At lunch, I went with co-workers to my favorite local burrito joint where I had a chicken taco salad with some chips. While I was at work all day, I had some VenusCrossing Chicken Enchilada Soup cooking in the crockpot.

WEDNESDAY

Wednesday we were on holiday for the Thanksgiving break so we lounged around until we were ready to go eat out. The family chose Red Robin. Normally I get a salad but the "holiday burger" with turkey, cranberry sauce, and sweet potato fries was calling. It was delish! For dinner, we picked through leftovers while I tried to cook some cornbread to get ready for the festivities the next day!

Normally I work out on Wednesdays but I took the day off to be with the family :)

THURSDAY

Thanksgiving day! I made the fam some cinnmaon rolls and bacon to celebrate that morning while I finished prepping the items I was to bring to the family feast. No workouts on this special holiday :) Lunch was a traditional US thanksgiving meal. Dinner was leftover brisket and sweet potato souffle with wine.

FRIDAY

I did my normal Wednesday workout of Arms and Abs on Friday since I took the two days prior off. I am currently doing Venus Index Focused Shape Arms and Abs.

Breakfast was a pumpkin twist on protein pancakes which I topped with Greek yogurt, walnuts, and shredded coconut. Yummm! Lunch was leftover Crockpot Chicken Enchilada Soup.  Dinner was a little leftover meat and sweet potato souffle. Dessert was sliced apples and some incredible homemade caramel dip the neighbor brought over.

SATURDAY

Saturday I did my normal Thursday workout - back and biceps. I am currently doing Venus Index Focused Shape Back and Biceps.

For breakfast, I had a protein pancake with nut butter which I had made the day before for the whole week. All I had to do was warm it up- easy peasy! For lunch, I had leftover Chicken Enchilada Soup (finally finished it all haha!) For dinner, I made hamburgers and the BEST Sweet Potato Fries EVER while I drank a glass of wine. Dessert was some plain Greek yogurt and strawberries.


So that is a week in the life of Liss in maintenance land. Some weeks are a little higher than others. But this is a pretty normal excerpt all in all :)

X - Liss

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
	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