10/24/10-10/30/10

The week wasn't perfect, but the averages at the end of the week were solid. I struggled to get workouts in on Friday and Saturday. I noticed often throughout the week that I was not going with first instinct on eating choices because I knew I'd be typing it up on here, so the accountability of this blog is a good thing!

My daily averages:
Calories: 1693
Saturated Fat: 17g
Sodium: 3286mg
Carbohydrates: 182g
Fiber: 16g
Sugar: 48g
Protein: 102g

Friday and Saturday

Wowser, how two days can fly by! Friday I did get in an ab workout and a flexibility workout, but work kept me occupied for much of both days.

Friday I had a cappuccino and a sausage, egg, and cheese croissant for breakfast; a Hot Stuff pizza and Diet Mountain Dew for lunch; and my parents took us out for supper where I had grilled salmon, a lettuce salad, and steamed veggies.

Friday totals:
Calories: 1370
Sat Fat: 34.5g
Sodium: 2301mg
Carbs: 120g
Fiber: 9g
Sugar: 59g
Protein: 70g

Saturday I had a banana and a cinnamon roll for breakfast; a Healthy Choice meal and Diet Mountain Dew for lunch; and a Turkey and Cheese deli sandwich at work for my late supper.

Saturday totals:
Calories: 1062
Sat Fat: 8.5g
Sodium: 3001mg
Carb: 145g
Fiber: 13g
Sugar: 23g
Protein: 48g

Thursday, October 28

I enjoyed a walk/run with my dog after work today, and that was my physical exercise today. My diet was good today and I had enough calories left to splurge a little for supper.

Breakfast - Banana, Cinnamon Roll, Diet Mountain Dew

Lunch - Healthy Choice meal, Diet Mountain Dew

Supper - Chicken Corn Chowder soup, Chicken breast, Sobe Life Water, Budweiser Select beer

Totals:
Calories: 1331
Sat Fat: 8g
Sodium: 2979mg
Carbs: 141g
Fiber: 14g
Sugar: 35g
Protein: 96g

Wednesday

Ouch! Off day in my workout today. Ended up eating lunch and supper out, buffet for both. I definitely didn't make great choices.

Breakfast was a banana.

Lunch was Godfather's pizza buffet.

Supper was Chinese buffet.

Totals:
Calories: 4030
Saturated Fat: 46
Sodium: 7917
Carbs: 410
Fiber: 26
Sugar: 127
Protein: 219

About double across the board (and 3 times on Sodium) what I want to be consuming. Definitely still room for improvement, but it is one day. I will correct this tomorrow.

Tuesday, October 26

Worked out over noon hour today and missed a follow up workout because I volunteered to do night meds at work. My noon workout was a 3x3 deadlift workout with 385, 405, and 425lbs. I then did shoulder presses 1 set of 10 with 50lb dumbbells and 1 set with 60s. I then did neck raises, 2 sets of 10 with 100lb dumbbells. I then did 1/2 mile of speed walking and a flexibility workout.

My breakfast was a banana and water.

Lunch was a Healthy Choice meal and a Coke Zero.

Supper was a Subway Chicken Breast footlong sub and water.

Snacks were carrots, yogurt, a snickers bar, and a reeces cup.

Totals:
Calories: 1506
Saturated Fat: 13.5g
Sodium: 2846mg
Carbohydrates: 233g
Fiber: 17g
Sugar: 75g
Protein: 73g

Monday

Mondays for me are another odd schedule as I work overnight Sunday evening into Monday morning. I followed up work by going to the gym. I did a 3x3 workout on bench with 275, 295, and 305. I also did 2 sets of 10 of dumbbell chest flys with 40s and then 45s. I also biked for 10 miles on a stationary before walking 1/2 mile. I finished my morning workout with a flexibility workout and 50 ab crunches.

I had a smoothie this morning consisting of frozen blueberries, protein powder, flax seed, oats, milk, and a banana.

I ate a late lunch of Chicken Tortilla soup.

My supper this evening was a 8oz sirloin steak and a Powerade Zero.

Day's totals:
Calories: 1566
Saturated Fat: 11g
Sodium: 1678mg
Carbohydrates: 136g
Fiber: 18g
Sugar: 19g
Protein: 172g

Sunday

My Sundays are typically odd because I get off work at 7am, teach Sunday School, and then finally get some sleep in the afternoon before coming back to work at 11pm. To say my eating on Sundays is odd is being generous!

I ate a banana and had a Powerade Zero this morning for breakfast.

At lunch, I had baked chicken strips.

My supper was a chicken breast.

Overnight my snacks were an orange and two servings of baby carrots.

Day's totals:
Calories: 987
Saturated Fat: 8.5g
Sodium: 2280mg
Carbohydrates: 91g
Fiber: 14g
Sugar: 1g
Protein: 105g

My exercise today was walking rounds during work. Tomorrow I begin a more extensive workout program that I will be posting at that time.

Back in the saddle

Okay, I haven't used this in some time, and while my workout carried my weight loss, I've slipped into some less-than-desirable eating habits because I'm not intentionally thinking through my diet. I decided partway through my day today to start recording my eating again, and it shows in the totals for the day. I worked a split shift at my day job, adding an extra meal into my plan, so this is not my normal intake on a Saturday, but it's good to know where I'm starting from.

Breakfast was a banana and a Sobe Lifewater
Morning Snack was a Take 5 candy bar and a Diet Mountain Dew
Lunch was Chicken Tortilla soup and another Diet Mountain Dew
Supper was a Healthy Choice meal and apples
Late meal at work was a Tuna sandwich, Almonds, and a Rockstar Zero Carb

Calories - 2,765
Saturated Fat - 16g
Sodium - 3477mg
Carbohydrates - 203g
Fiber - 18g
Sugar - 37g
Protein - 60g