Fitski's Weight Loss Journal

F

fitski

New member
Heya!! I think I'll give this a try, at least it will help me keep track of my workouts and eating.

Thursday July 8th

5:00AM - 6:30AM - Elliptical Machine - 1 x 20 Min HIIT Program 2 x 30 Min Preprogrammed Workouts

6:30AM - 500ML Water

6:40AM - 500ML of Water

9:00AM - 750ML Water

10:30AM - 500ML Water

12:00PM - Skipped Lunch Due to Meeting.

1:30PM - 500ML Water

3:30PM - Weight Workout - Upper Body

Dumbell Bench Press - 12 reps x 50lbs
Dumbell Bench Press - 10 reps x 60lbs
Dumbell Bench Press - 8 reps x 70lbs
Dumbell Bench Press - 6 reps x 80lbs

Front Raises - 12 reps x 10lbs
Front Raises - 10 reps x 15lbs
Front Raises - 8 reps x 20lbs
Front Raises - 6 reps x 25lbs

Seated Presses - 12 reps x 15lbs
Seated Presses - 10 reps x 20lbs
Seated Presses - 8 reps x 25lbs
Seated Presses - 6 reps x 30lbs

Alternate Dumbell Curls (each arm) - 12 reps x 15lbs
Alternate Dumbell Curls (each arm) - 10 reps x 20lbs
Alternate Dumbell Curls (each arm) - 8 reps x 25lbs
Alternate Dumbell Curls (each arm) - 6 reps x 30lbs

4:30pm - 500ML Water

6:00PM - Can of Flaked White Tuna ( 120grms)
500ML of Water

6:30PM - 15 medium sized cherries.

7:30PM - 8:30PM - Elliptical Trainer Workout
1 x 20 Min HIIT Program & 1 x 40 Min Preprogrammed Fat Burn.

8:30PM - 500ML of Water

9:00PM - 500ML of Water

Well thats today, usually I dont skip lunch but it was an emgergency meeting so nothing I could do on that one. Feeling great not really hungry at all, didnt seem to miss it but I do need the protein I would have eaten for lunch.

Current Weight @ 7:30AM - 233.5lbs
 
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Are you still alive? You didn't have breakfast? You skipped lunch and you had a snack for dinner. No offense, but that is extremely, extremely unhealthy. And, if you are really trying to lose weight, you are only accomplishing short term goals and are hurting any possibility of succussful long term weight loss. I don't mean to sound harsh and unsupportive, but you are on the wrong track if this is somewhat normal for you.
First, have you ever heard of the 'rollercoaster-effect'? It means that if you lose a lot of weight quickly (usually to unhealthy meathods), you will head right back to the top as soon as you go back to a 'normal' eating routine.
Most importantly, when you eat as little as you are, your body goes into starvation mode and stores every little bit of food you take in as fat because it doesn't know when it's going to eat again. So, if you ever indulge in something high in carbs, you might as well be taking in that food as pure fat. And, over a long period of time, once you move back into normal eating habits, you will gain weight 10x faster than you lost it. I'm surprised you don't pass out during your workouts as you hardly have any energy in your system to walk, let-alone workout.
Anyway, I hope this isn't normal and I look forward to seeing a healthier daily meal plan.
 
Heya, thanks man, I totally appreciate your input on this, I am going to put a way better effort into my diet and try to get it more balanced, I kept track of my diet last week and although I didn’t eat any bad stuff, I don’t eat enough and that’s probably just as bad. Here is the past 2 days, hopefully by the end of this week I'll have a better diet plan in place.

5:00am – 6:20am - Elliptical Trainer
1 x 20 Min HIIT Program
2 x 30 Min Preprogrammed Workouts.

6:30am – 500ml of water

6:40am – 500ml of water

9:00am – 500ml of water

11:30am - Chicken Caesar Salad,
2 X sliced chicken breasts
25ml Keg Caesar Salad Dressing
I TBSP grated Parmesan Cheese
1 ½ cups of Lettuce.
2 Pieces of Bacon
500ml of Water


2:30pm – 1 medium sized Peach
500ml of water

4:00pm – 5:00pm - Elliptical Trainer
1 x 20 Min HIIT Program
1 x 40 Min Preprogrammed Fat Burn.

5:05pm- 750ml of water

5:30pm – 2 skinless / boneless chicken breasts rubbed
with Italian herbs/spices
750ml of water
2 cups of garden salad / 25ml of Honey French dressing.
15 medium sized Cherries.


7:30pm – Lower Body Workout

Dumbbell Lunges 24 x 20lbs
Dumbbell Lunges 20 x 25lbs
Dumbbell Lunges 16 x 30lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 24 x 35lbs
Dumbbell Lunges 24 x 35lbs

Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs

Dumbbell Side Bends 12 x 20lbs
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs

Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs

8:30pm – 500ml of water.

9:00pm – Soy Protein Powder Drink / 250ml Skim Milk.




Saturday

8:00am – 9:20am - Elliptical Trainer
1 x 20 Min HIIT Program
2 x 30 Min Preprogrammed Workouts

9:30pm – 500ml of water

9:40pm – 500ml of water

11:30am – Soy Protein Powder Drink / 250ml Skim Milk.

2:30pm – 500ml of water

3:00pm – one medium peach

5:00pm - Chicken Caesar Salad,
2 X sliced chicken breasts
25ml Keg Caesar Salad Dressing
I TBSP grated Parmesan Cheese
1 ½ cups of Lettuce.
3 Pieces of Bacon
500ml of water.

7:00pm – 500ml of water

8:00pm – roughly 2 cups of light micro-wave popcorn.

8:30pm – 500ml of water

9:30pm – 500ml of water

11:00pm – 500ml of water
 
**sigh of relief** ... you're still alive ;)
ok, that looks a lot better. go with a garden salad and dressing on the side (dip ur fork in the dressing and then dig in for a bite - tastes exactly the same, but uses 1/10 the dressing) instead of caeser and your well on your way to a well balanced day.
 
Hey thanks again, I totally will do that with the salad dressing, Haha just dont know if I can give up my caeser's I just started eating salads and i'm hooked on em, but will try and mix things up and get some more variety.

Here's sunday's report, I didnt hit the elliptical trainer twice or do any stretching exercises due to being way too stiff and sore from the leg workout on Saturday, its my first week weight training so I gotta get used to being a little sore until my strength builds up.

Sunday


9:00am – 10:30 - Elliptical Machine
1 x 20 min HIIT program
1 x 30 min preprogrammed workouts
1 x 40 min Fat burn program

10:35am – 500ml of water

10:40am – 500ml of water

11:30am – Soy protein powder drink / 250ml of skim milk

1:00pm – 20 medium cherries

2:30pm – 500ml of water

4:30pm – 500ml of water

6:30pm – 5oz of BBQ Sirloin Steak sliced
2 cups of garden salad - 10 ml of honey French dressing
1 baked potato plain ( ate the skin too )
750ml of water

7:00pm – 500ml of water

8:00pm – 500ml of water

8:30pm – medium peach

10:00pm – 500ml of water

11:00pm – 500ml of water
 
Body feels fine after workout, not as sore as the first time. Trying to increase protien % fiber and eat more regularly

5:00am – 6:30am - Elliptical Trainer
1 x 20 Min HIIT Program
1 x 30 Min Preprogrammed Workout.
1 x 40 Min Fat Burn

6:30am – 500ml of water

6:40am – 500ml of water
One a day multi vitamin.

9:00am – Soy Protein Drink / 250ml Skim Milk

11:30am – Chicken Caesar Salad,
2 pieces of bacon
2 chicken breasts
15ml of Keg Caesar Sauce
500ml of water.


2:30pm – 500ml of water

4:00pm – Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs

Dumbbell One Arm Row 12 x 15lbs (Each Arm)
Dumbbell One Arm Row 10 x 20lbs
Dumbbell One Arm Row 8 x 25lbs
Dumbbell One Arm Row 6 x 30lbs
Dumbbell One Arm Row 12 x 35lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs



5:05pm- 750ml of water

5:30pm – 2 skinless / boneless chicken breasts rubbed with Italian herbs/spices
750ml of water
2 cups of garden salad / 10ml of French honey dressing.

7:20pm – 120 grams of flaked Tuna
750ml of water

9:30pm – 750ml of water


10:30pm – 750ml of water
 
HI there,


I admire your exercise regime!! *thumbs up*

And I am happy to read, that you try to eat a little more and give your body what it needs. I was a little worried, when I read your first post... AllCdnBoy wrote basically what I was thinking.
Try to eat at least 4-6 times a day to keep your blood sugar levels as even as possible. Try not to eat carbs at the end of the day...your body doesn't need a lot of energy to sleep and the excess 'fuel' gets stored as fat, which is the main thing you want to avoid. It's ok to lose the weight a little slower if it stays off.
The multivitamin in the morning is a good idea as well...

Keep up the good work and keep us posted:)
 
Hi Lisa, thanks very much! Yeah I feel a little better after my workouts and exercises now, probably due to eating alot better, I was pretty exhausted after a elliptical session now its much bettter and by the end of the week I should have some idea on how much its affected my weight loss. Also trying to get my girlfriend to join me in my weight loss, we did pilates together.

Tuesday - Early night tonight.

5:00am - 6:30am - Elliptical Trainer
1 x 20 min HIIT Program
1 x 30 min Preprogrammed Workout
1 x 40 min Fat Burn ( 80% Max Heart Rate)

6:30am - 500ml of water

6:45am - 500ml of water
One A Day Multi Vitamin

8:45am - Soy Protein Drink / 250ml of skim milk

11:30am - 2 Italian Chicken Breasts
2 cups of garden salad
10ml of honey french dressing
500ml of water

1:30pm - 500ml of water

4:00pm - 5:00pm - Elliptical Trainer
2 x 30 min preprogrammed workouts.

5:00pm - 750ml of water

6:00pm - Bocca Burger with Bun
15ml of Ketchup
10ml of Mustard
500ml of water

6:30pm - 10 Large Strawberries

7:00pm - 500ml of water

7:00pm - 30 minute Pilates workout ( pilates 101 )

8:30pm - 750ml of water
 
that would be wonderful, if you could get your girlfriend to join you. It's always more fun to do this kind of thing in company. It's direct support and motivation. Hopefully she'll join you - Best of Luck:)
 
It would be great to get her going, hopefully she'll join in, well today was good, had a great dumbell workout, the workout the other day didnt really make me feel a little sore so I went with heavier weights this time. Noticed a huge craving for junk food today, fought it off with water and some sunflower seeds, still junk food free since April 2nd.

5:00am - 6:00 - Elliptical Trainer
1 x 20 min HIIT program
1 x 40 min aerobic fat burn program (80% HTR)

6:05am - 500ml of water

6:15am - 500ml of water
One a Day multivitamin

6:30am - 500ml of water

8:45am - Soy Protein Drink / 250ml of skim milk

11:30am - 2 cups of garden salad
1 can of flaked tuna
10ml of salad dressing
500ml of water
2oz of sunflower seeds

1:00pm - 500ml of water

2:30pm - 500ml of water

4:00pm - 4:30pm Dumbell Workout - Upper Body

Dumbell Bench Press 12 x 50lbs
Dumbell Bench Press 10 x 60lbs
Dumbell Bench Press 12 x 70lbs

Incline Dumbell Press 10 x 60lbs
Incline Dumbell Press 12 x 70lbs

Lateral Raise 10 x 20lbs (Each Arm)
Lateral Raise 12 x 25lbs

One Arm Row 20 x 25lbs (Each Arm)
One Arm Row 15 x 30lbs
One Arm Row 15 x 35lbs

Seated Dumbell Presses 12 x 25lbs
Seated Dumbell Presses 12 x 30lbs

Standing Alternate Dumbell Curls 30 x 25lbs (Each Arm)
Standing Alternate Dumbell Curls 30 x 30lbs

4:30pm - soy protein drink / 250ml of skim milk

6:30pm - One BBQ Hamburger
One Hamburger bun
2 tsp of ketchup
2 tsp of mustard
1 cheese slice
750ml of water

8:00pm - 2oz of sliced pepperoni
750ml of water

9:00pm - 500ml of water

9:30pm - 750ml of water
 
Taking the day off tomorrow, this will be my rest day this week. Working on getting my workout schedule more fine tuned and effective and trying to get more variety in my diet.

6:00am - 7:20am - Elliptical Trainer
1 x 20 min HIIT Program
1 x 40 min low intensity fat burn
1 x 30 min preprogrammed workout

7:30am - 500ml of water
One a Day Multivitamin

7:40am - 500ml of water

7:45am - soy protein drink / 250ml of skim milk

9:00am - 500ml of water

11:30am - 2 cups of Italian Salad
10ml of Italian Dressing
3 oz of BBQ Sirloin Steak
10 Large Strawberries
750ml of water

1:30pm - 500ml of water

3:00pm - 500ml of water

4:30pm - 6:00pm - Elliptical Trainer
1 x 40 min aerobic workout ( 80% of HTR)
1 x 20 min HIIT Program
1 x 30 min preprogrammed workout

6:10pm - 500ml of water

6:30pm - 500ml of water

7:30pm - Chicken Ceaser Salad
2 x Italian Chicken Breasts
15ml of Keg Ceaser Sauce
2 pieces of bacon
1 1/2 cups of salad
750ml of water

8:30pm - 500ml of water

9:30pm - 500ml of water

10:30pm - 500ml of water
 
Friday was a day off day, I didnt eat any junk food or mcdonalds or pizzas or anything like that, just took the day off from exercising and went out with friends and had a few drinks. Felt much more motivated when I stepped back on it on saturday morning. Trying out a new program this week and I'm doing a hour and a half straight in the morning on the elliptical and keeping my heart rate around 130bpm - 140bpm to stay in the fat burning zone, instead of the regular program I had last week, trying to get better and doing cardio twice a day. Also cycling my weight workouts to every other day instead of the infrequent ones I have here, hopefully a better schedule will give me better results down the road.


Saturday

8:30am - 10:00am - Elliptical Trainer
1 x 1.5 hour fat burn ( 65% HTR)

10:00am - 500ml of water

10:20am - 500ml of water
One a Day multi-vitamin

12:30pm - Chicken Ceaser Salad
2 x Italian Chicken Breasts
3 x pieces of bacon
20ml of Keg Ceaser Sauce
750ml of water
20 medium cherries

1:45pm - 500ml of water

2:00pm - 3:00pm – Upper Body Workout

Dumbbell Bench Press 12 x 40lbs
Dumbbell Bench Press 10 x 50lbs
Dumbbell Bench Press 8 x 60lbs
Dumbbell Bench Press 6 x 70lbs
Dumbbell Bench Press 12 x 80lbs
Dumbbell Bench Press 12 x 90lbs

Dumbbell One Arm Row 12 x 15lbs (Each Arm)
Dumbbell One Arm Row 10 x 20lbs
Dumbbell One Arm Row 8 x 25lbs
Dumbbell One Arm Row 6 x 30lbs
Dumbbell One Arm Row 12 x 35lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 25lbs (Each Arm)
Concentration Curls 10 x 30lbs
Concentration Curls 8 x 35lbs
Concentration Curls 6 x 40lbs
Concentration Curls 12 x 45lbs
Concentration Curls 12 x 50lbs

3:05pm - Soy Protein Drink / 250ml of 2% Milk

4:00pm - one medium peach
750 ml of water

6:30pm - Kelsey's
Ribs & Wings Platter ( girlfriend ate the wings)
Large Garden Salad
2 pieces of honey loaf bread
3 smirnoff Ice's
2 pieces of flaming cheese
500ml of water

9:00pm - 500ml of water
roughly 3 handfulls of movie - popcorn

11:00pm - 500ml of water

12:30am - 500ml of water.
 
Sunday - was fairly busy all day and didnt have time to eat as many mini meals as I wanted to, I'm aiming for 2 meals before lunch and 2 before supper this week. Downloaded 4 new workout programs from the IFit site and will be trying those out this week in my PM cardio workout.

9:00am - 10:30am - Elliptical Trainer
1 x 1.5 hour fat burn ( 130 - 140bpm)

10:35am - 500ml of water

10:45am - 500ml of water
one a day multi - vitamin

1:30pm - 120grms of flaked white tuna
1 1/2 cups of garden salad
2oz of sunflower seeds
750ml of water

3:30pm - soy protein shake / 250ml of 2% milk

5:00pm - 750ml of water

6:00pm - Chocolate Myoplex Lite/ 250ml of 2% milk - meal replacement shake

8:00pm - 20 sweet cherries
1 medium peach
750ml of water

9:30pm - 10:30pm - Elliptical Trainer
Level 2 Pryamid 30 min workout.
Level 2 interval 30 min workout.

10:30pm - 750ml of water

11:30pm - 750ml of water
 
Goals for this week - eat 5 - 6 mini meals daily
- 2 a day elliptical trainer workouts.
- 4 weight lifting days, 2 x upper body 2 x lower body

Weight today - 228 pounds down 56 pounds since April 1st


5:30am - 7:00am - Elliptical Trainer
1 x 1 1/2 hour fat burn program

7:00am - 500ml of water

7:30am - 1 cup Carb Fit Special K
3/4 cup of 2% Milk
One a day multi - vitamin
500ml of water

9:30am - soy protein drink / 250ml of 2% milk

11:30am - Myoplex Lite Vanilla Shake - Meal Replacement

1:00pm - 500ml of water

3:00pm - 750ml of water

3:30pm 4:25pm - Upper Body Workout

Dumbell Bench Press - 12 reps x 50lbs
Dumbell Bench Press - 10 reps x 60lbs
Dumbell Bench Press - 8 reps x 70lbs
Dumbell Bench Press - 6 reps x 80lbs
Dumbell Bench Press - 12 reps x 80lbs
Dumbell Bench Press - 12 reps x 90lbs

Side Lateral Raises - 12 reps x 10lbs ( Each Arm )
Side Lateral Raises- 10 reps x 15lbs
Side Lateral Raises- 8 reps x 20lbs
Side Lateral Raises - 6 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs

Seated Presses - 12 reps x 15lbs ( Each Arm )
Seated Presses - 10 reps x 20lbs
Seated Presses - 8 reps x 25lbs
Seated Presses - 6 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Seated Presses - 12 reps x 30lbs

Alternate Dumbell Curls (each arm) - 12 reps x 20lbs
Alternate Dumbell Curls (each arm) - 10 reps x 30lbs
Alternate Dumbell Curls (each arm) - 8 reps x 35lbs
Alternate Dumbell Curls (each arm) - 6 reps x 40lbs
Alternate Dumbell Curls (each arm) - 12 reps x 40lbs
Alternate Dumbell Curls (each arm) - 10 reps x 40lbs

4:40pm - 750ml of water

6:00pm - 3oz of BBQ'ed Sirlion Steak Sliced
2 cups of Garden Salad
15ml of salad dressing
750ml of water
10 large strawberries


8:00pm - 9:00pm - Elliptical Trainer
1 x 15 min Heart Rate Program
1 x 45 min Level 3 Interval Training Program

9:10pm - Myoplex Strawberry Shake

10:00 - 750ml of water.

5 Meals for the day.
 
Tuesday

5:30am - 7:00am - Elliptical Trainer
1 1/2 hours fat burn program ( 65% HTR)

7:05am - 500ml of water

7:20am - 1 cup of Special K carb kit cereal
3/4 cups of 2% Milk
One a Day Multi - Vitamin

9:00am - Vanilla Myoplex Lite Shake / 250ml of 2% Milk

10:00am - 500ml of water

12:00pm - Tuna 120 grams
2 cups of garden salad
1 oz sunflower seeds
500ml of water
10 large strawberries

1:30pm - 500ml of water

2:30pm - 500ml of water

4:00pm - 500ml of water

4:00pm - 5:30pm - Elliptical Trainer
1 1/2 hours fat burn program

5:45pm - 750ml of water

7:00pm - Soy Protein Drink / 250ml of water

8:00pm - one half of a field cucumber
one teaspoon of salt

9:00pm - 2 handfulls of lite microwave popcorn

9:30pm - 750ml of water

10:30pm - 750ml of water

Total Meals For Today - 4 mini meals + 2 snacks
 
Wednesday

5:30 - 7:00am - Elliptical Trainer
1.5 hours fat burn program ( 65% HTR)

7:05am - 500ml of water

7:30am - 1 cup of Special K Carb Fit Cereal
3/4 cup of 2% Milk
500ml of water
One a Day Mutil Vitamin

9:00am - soy protein drink / 250ml of 2% milk

10:00am - 500ml of water

11:30am - Myoplex Vanilla Shake - Meal Replacement

12:30pm - 500ml of water

1:30pm - 500ml of water

3:00pm Lower Body Workout

Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs

Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs

Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs

Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs

3:45pm - soy protein drink / 250ml of 2% milk

4:00pm - 5:30pm - Elliptical Trainer
1.5 hours fat burn program.

5:30pm - 750ml of water

7:00pm - 3 oz of battered lake erie perch ( 3 fillets)
Baked Potato ( Plain)
Large Spinach Salad
1 Dinner Roll ( Plain )
1 small bowl of sugar free jello
750ml of water
2 Smirnoff Ice's :( well at least its not the usual 4 or 5

9:00pm - 750ml of water

9:30pm - 3 pieces of sliced turkey breast
750ml of water
1/2 of a Field Cucumber

11:00pm - 500ml of water.


Total - 6 Mini Meals for the day.
 
Thursday

5:00am - 6:30am - Elliptical Trainer
1.5 hours fat burn program ( 65% HTR)

6:30am - 500ml of water

6:50am - 1 cup of Special K Carb Fit Cereal
3/4 cup of 2% Milk
500ml of water
One a Day Mutil Vitamin

8:30am - Strawberry Myoplex

10:30am - 500ml of water

11:30 - Chicken Ceaser Salad
2 x Italian Chicken Breasts
2 cups of Lettuce
20ml of Keg Ceaser Sauce
1 tspb of Parmesean cheese
2x 500ml of water

1:00pm - 500ml of water

3:00pm - 500ml of water

4:00pm - 5:30pm Elliptical Trainer
1.5 hours fat burn program ( 65% HTR)

5:30pm - 750ml of water

5:45pm - 750ml of water

7:00pm - 4oz of sirloin BBQ'ed Steak
2 cups of garden salad
1/2 of a Field Cucumber
750ml of water
15ml of honey french dressing
20 raspberries
15 strawberries

9:00pm - 2 handfulls of lite microwave popcorn
750ml of water
Carrot Snack Pack - ( Little baby carrots in a package with low cal
ranch dressing)

10:30pm - 750ml of water

11:30pm - 750ml of water

Total - 4 meals (larger supper than usual) and 1 snack
 
Friday - Was a Day Off, Didnt eat anything that I wasnt suppose to, and probably ate 5 mini meals.

Saturday -

Morning - Elliptical Trainer 1 1/2hrs ( Fat Burn Program)
1 litre of water
1 cup of special k carb fit cereal
1 cup of 2% Milk
One A Day Multi Vitamin

Rest of Saturday & Sunday was a day off as we visited friends in Toronto


Sunday - Evening
Elliptical Trainer - 1 1/2hrs ( Fat Burn Program )


Goals for this week

More workouts needed only did 1 upper body & 1 lower.
Aim for a ratio of 40% carbs 40% protein & 20% fat in my meals.
2 upper body & 2 lower body workouts this week.
Fat Burn Program in the morning and 3 preprogrammed workouts at night.

Weight on July 26 2004 - 224.5lbs
Weight on April 1 2004 = 285lbs
Total weight lost = 60.5lbs
 
Monday - Aiming for roughly 2000 calories a day.

Morning - Elliptical Trainer 1.5 hours ( Fat Burn Program )
1 Cup Special K Carb Fit Cereal
3/4 Cup of 2% Milk
One A Day Multi Vitamin
1 Liter of Water
Mypolex Lite - Strawberry

Noon / Afternoon - Spinach Salad
- 10ml of French Honey Dressing
- 500ml of water
- 3oz BBQ'ed Pork Chop
- Baked Potato Plain
- Apple
- 1 can flaked tuna

Upper Body Workout -
Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs

Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs

Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs

Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs

Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs

Supper / Evening - Chicken Ceaser Salad
- 15ml of Keg Ceaser Sauce
- 2 x Italian Chicken Breasts
- 1 1/2 cups of romain lettuce
- 2 tablespoons of parmesean cheese
- 500ml of water
- 20 medium strawberries
- 30 raspberries
- 500ml of water
- Vanilla Myoplex with 1/2 of an orange.
- 1 liter of water

8:00 - 9:0pm Elliptical Trainer 1.5 hours ( 3 x 30min programs)
 
Tuesday - just elliptical trainer work today, looking at buying a exercise cycle as well to mix the cardio up.

Morning - Elliptical Trainer 1.5 hours ( Fat Burn Program )
1 Cup Special K Carb Fit Cereal
3/4 Cup of 2% Milk
One A Day Multi Vitamin
1 Liter of Water

Morning Snack - Myoplex Lite Chocolate / 250ml of 2% Milk

Lunch - Chicken Ceaser Salad
- 15ml of Keg Ceaser Sauce
- 2 x Italian Chicken Breasts
- 1 1/2 cups of romain lettuce
- 2 teaspoons of parmesean cheese
- 500ml of water

Afternoon Snack - Mypolex Lite Strawberry / 250ml of 2% Milk

Elliptical Trainer - 4pm - 5:30pm
- 750ml of water.

Supper - Buffalo Chicken Wing Wrap
- 1 cup of Italian Salad
- 15ml of Italian Dressing
- Dinner Roll - Plain
- 750ml of water
- 25 Sweet Cherries

Evening Snack - 1 1/2 cups of lite mircowave popcorn / BBQ flavor sprinkles.
- 1.5 liters of water ( rest of the evening)
 
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