I'm already down 6.8lbs. Can a get a Whoot, Whoot!
It took hard work and dedication but in the end it all paid off. So how did I accomplish this small feet in just a weeks time? Well I made the decision to eat right and exercise. I began counting my calories and making sure that I had an adequate in take of water.
Did you know that you are suppose to drink 8 glasses of water a day???
Well, I did, I drank, and I peed, a whole lot! LOL. While everyone’s journey to a healthier life is different I thought that I would share with all of you what has worked for me so far. So here it is, this is what I did step by step, day by day. Enjoy!!!
Note: My suggested daily calorie intake is 1200 calories.
Day One (Monday 7/11/11):
Breakfast:
Bird in a Basket: (2 servings) 420 calories
-Spilt to wheat bread
-1 egg over easy
-1 tbsp of Country Crock butter
Spread the butter on the bread (both sides), using a glass cut a circle in the middle, place in Pam sprayed skillet, break egg in the middle and cook.
Lunch:
Salad: 306 calories
-4.5 cups of organic spring mix baby lettuce
-2 tbsp of crumbled blue cheese
-2 tbsp Hidden Valley light ranch dressing
-1/8 cup of craisins
-1/2 cup of raw mushrooms
- 2 oz. of Jennie-O Turkey Ham
Dinner:
Subway Sandwich: about 600 calories
-12" Subway turkey sandwich on wheat middle of bread picked out w/Provolone cheese, avocado, light mayo, and veggies.
Exercise: Burned about 370 calories
Bicycling 35 minutes
Water intake: 12 plus cups
Day Two (Tuesday 7/12/11):
Breakfast:
Bird in a Basket: (2 servings) 420 calories
-Spilt to wheat bread
-1 egg over easy
-1 tbsp of Country Crock butter
Lunch:
Turkey Burger: about 383 calories
-4 oz of 93/7 Jennie O Ground turkey seasoned with garlic salt and pepper
-3 avocado slices
-Onion slice
-Kraft mayo w/olive oil
-Spicy Brown Mustard
-1 slice of Colby jack cheese
-1 100% whole wheat sandwich thin from Orowheat
Dinner:
Turkey Burger: about 383 calories
-4 oz of 93/7 Jennie O Ground turkey seasoned with garlic salt and pepper
-3 avocado slices
-Onion slice
-Kraft mayo w/olive oil
-Spicy Brown Mustard
-1 slice of Colby jack cheese
-1 100% whole wheat sandwich thin from Orowheat
Snacks:
Mango Chobani Greek Yogurt: 160 calories
Peach Chobani Greek Yogurt: 160 calories
Exercise: Burned about 400 calories
Bicycling 45 minutes
Water intake: 9 plus cups
Day Three (Wednesday 7/13/11):
Breakfast:
Naked Protien Zone Mango Smoothie: 418 calories
Lunch:
Smoked Salmon w/cream cheese on bread: (2 servings) 410 calories
-2 oz. of Smoked salmon
-1 tbsp of Philadelphia Cream cheese
-1 100% whole wheat sandwich thin from Orowheat
Dinner:
Turkey Burger: about 383 calories
-4 oz of 93/7 Jennie O Ground turkey seasoned with garlic salt and pepper
-3 avocado slices
-Onion slice
-Kraft mayo w/olive oil
-Spicy Brown Mustard
-1 slice of Colby jack cheese
-1 100% whole wheat sandwich thin from Orowheat
Snacks:
Naked Protien Zone Smoothie: 413 calories
Exercise: Burned about 424 calories
Bicycling 60 minutes
Water intake: 7 cups
Day four: (Thursday 7/14/11):
Breakfast:
Naked Protien Zone Mango Smoothie: 418 calories
Lunch:
Smoked Salmon w/cream cheese on bread: (1 servings) 205 calories
-2 oz. of Smoked salmon
-1 tbsp of Philadelphia Cream cheese
-1/2 of a 100% whole wheat sandwich thin from Orowheat
Dinner:
Turkey Burger: about 383 calories
-4 oz of 93/7 Jennie O Ground turkey seasoned with garlic salt and pepper
-3 avocado slices
-Onion slice
-Kraft mayo w/olive oil
-Spicy Brown Mustard
-1 slice of Colby jack cheese
-1 100% whole wheat sandwich thin from Orowheat
Snacks:
Smoked Salmon w/cream cheese on bread: (1 servings) 205 calories
-2 oz. of Smoked salmon
-1 tbsp of Philadelphia Cream cheese
-1/2 of a 100% whole wheat sandwich thin from Orowheat
Mango Chobani Greek Yogurt: 160 calories
Exercise: Burned about 247 calories
Lap Swimming 20 minutes
Water intake: 8 cups
Day 5 (Friday 7/15/11):
Breakfast:
Naked Protien Zone Smoothie: 413 caloriesLunch:
Soft Chicken Tacos: (2 servings) 296 calories
-1 Smart & delicious low carb tortilla
-0.9 oz. Costco rotisserie Chicken
-1/4 tbsp of spicy great guacamole
-1 tbsp fresh cut salsa
-2 tbsp of shredded Mexican blend cheese
Dinner:
Soft Chicken Tacos: (3 servings) 441 calories
-1 Smart & delicious low carb tortilla
-0.9 oz. Costco rotisserie Chicken
-1/4 tbsp of spicy great guacamole
-1 tbsp fresh cut salsa
-2 tbsp of shredded Mexican blend cheese
Snack:
Slim Fast Peanut Butter Crunch Bar: 100 calories
Exercise:
Did not get my exercise in this day and therefore I was over my 1200 calorie intake by 30 calories.
Water intake: 4 cups
Day six (Saturday 7/16/11):
Breakfast:
Jamba Juice: 470 calories
-16 0z Mango Peach Topper
Lunch:
Didn’t get my lunch in this day which is not ideal. L
Dinner:
Soft Chicken Tacos: (3 servings) 441 calories
-1 Smart & delicious low carb tortilla
-0.9 oz. Costco rotisserie Chicken
-1/4 tbsp of spicy great guacamole
-1 tbsp fresh cut salsa
-2 tbsp of shredded Mexican blend cheese
Snacks:
McDonald’s Plain sundae: (2 servings) 342 calories
Exercise: Burned 245 calories
Lap Swimming 20 minutes
Water intake: 8 plus cups
Day 7 (Sunday 7/17/11):
Breakfast:
Jamba Juice: 480 calories
-16 0z Berry Topper
Lunch:
Turkey Burger: about 383 calories
-4 oz of 93/7 Jennie O Ground turkey seasoned with garlic salt and pepper
-3 avocado slices
-Onion slice
-Kraft mayo w/olive oil
-Spicy Brown Mustard
-1 slice of Colby jack cheese
-1 100% whole wheat sandwich thin from Orowheat
Dinner:
Smoked Salmon w/cream cheese on bread: (2 servings) 410 calories
-2 oz. of Smoked salmon
-1 tbsp of Philadelphia Cream cheese
-1 100% whole wheat sandwich thin from Orowheat
Exercise:
Did not get my exercise in this day due to a sciatic nerve issue L. But five days of exercise is pretty Darn good!
Over in calorie intake by 8 calories
Water intake: 8 cups
So I would have to say that week one was a success. I hope that I can say the same for week two. Thanks for being a part of my journey! See you next week!!
