One of my friends, Ron Aultman suggested that there may be some interest in seeing exactly what I am eating and how I am exercising on a daily basis. It was with this suggestion that I decided this week's blog entry would be just that. I have chronicled what I have eaten and what exercises I have done.
Monday April 19, 2010
5:30 AM- I made it up on time and I begin my day with a pretty intense workout. I currently follow a circuit training routine. For those not familiar circuit training is a combination of cardio and strength training. It is a program designed to move quickly from one exercise to another with very limited rest. This is an ideal fat burning routine because of the elements of both cardio and strength training. There are many variations of circuit training, the one I follow is listed below.
1. Pushups 12-15 reps
2. Shoulder Press (using light weight dumbbells) 12-15 reps
3. Body weight squats 12-15 reps
4. Bicep curls (using light weight dumbbells) 12-15 reps
5. Body weight squats 12-15 reps
6. Walking Lunges (these bad boys are tough) about 5 minutes
7. Chair dips (these are great for toning the backs of your arms) 12-15 reps
8. Standard Lunges 12-15 reps with each leg
9. Crunches as many reps as possible (40 reps on Monday)
The key is to go through this routine with very limited rest. After completing the circuit you then take about 5 minutes to cool down and then do it again. In about 2 weeks I hope to be ready to complete 3 full circuits right now I am doing 2. The 2 circuits I did burned about 320 calories.
After completing my workout I settled in for a bowl of Lucky Charms (150 Calories)
About 10:00 I get a little hungry and decide on a snack size Snicker Bar (90 Calories)
12:00 time for lunch, I walk about .25 a mile (burning about 40 calories) to my Kiwanis Club meeting and I enjoyed:
grilled chicken breast (about 175 Calories)
vegetable rice medley (about 200 calories)
steamed cabbage (25)
Green Peas & carrots (135)
Total for Lunch 535 Calories
Had a good friend in town and we enjoyed an excellent dinner from The Shed
½ Rack BBQ Ribs (about 650)
BBQ Baked Beans (150)
Southern Gold Draft Beer (about 150)
Total for dinner About (950)
Total for the day 1725 Calories Not bad when my goal is to stay below 2000.
Doing the Math for Monday I burned approximately 2860 calories and ate 1725 this is a calorie deficit of 1135 calories.
Tuesday April 20, 2010
No workout to start Tuesday
Breakfast:
1 Bowl of Pops Cereal (150)
Mid Morning Snack:
FiberOne Bar (140)
Vitamin Water (50)
Lunch:
Marie Calendar’s Frozen Pasta Dinner (450)
Dinner:
Zataran’s Jambalaya with Conecuh Sausage 400
Garlic Bread (about 200)
32oz Sweet Tea (200)
Total for Tuesday 1590
Walked 1 mile Tuesday afternoon Burning about 120 Calories
Total Burned for Tuesday 2620 total consumed 1590 Total deficit 1030.
Wednesday April 21, 2010
5:45 SO I wasn’t as quick to get out of bed today but I did complete my 2 circuits About 320 Calories Burned.
Breakfast
Quaker Instant Oatmeal maple & Brown Sugar (160)
2 Slices Sara Lee 100% Whole Wheat Toast (140)
Mid Morning Snack
FiberOne Bar (140)
Lunch:
Smoothie King Caribbean Way Smoothie (395)
Afternoon snack:
Apple (70)
Dinner:
Nachos with beef cheese & Salsa (460)
32oz Sweet Tea (200)
Total For Wednesday 1810
Total Burned for Tuesday 2820 total consumed 1810 total deficit 1010.
Thursday April 22, 2010
No Workout on Thursday
Breakfast:
Lucky Charms (150)
Midmorning Snack:
FiberOne Bar (140)
Lunch:
Smoothie King Muscle Punch Smoothie (365)
Dinner:
Open faced BBQ Sandwich (360 Calories) (this was wheat toast with BBQ pork and shredded chese)
Green Beans (40)
20 oz Sweet Tea (150)
After dinner snack:
Kashi TLC Bar (110)
Total for Wednesday 1275
Total Burned for Thursday 2500 Total Consumed 1275 Total deficit 1225
Friday April 23, 2010
6:00am Yes I am even later getting started but I did get in both circuits and increased my crunches to 45.
Breakfast:
Turkey Bacon & Cheese Omelet (300)
Lunch:
Char grilled Chicken Sandwich from Chick Fil-A (300)
Chick Fil-A Waffle Fries (380)
Afternoon Snack:
Chili & Lime Almonds (150)
Dinner
Hunt Brothers Loaded Pizza (735)
Total for Friday 1865
Total Burned 2820 Total consumed 1865 Total deficit 955
Saturday April 24, 2010
Had a little bit of a stomach bug and didn’t eat much
Breakfast:
Subway Steak egg white and cheese muffin melt (170)
Lunch
Granola Bar (100)
Snack
Granola Bar (100)
Dinner:
2 Slices of toast with butter & Jelly (240)
Total for Saturday (610)
Did a lot of laying around so not sure I burned a lot of calories but didn’t consume many either.
Sunday April 25, 2010
Normally I do some walking on Sunday, but I am still recovering a little bit from Saturday’s Bug
Breakfast
Cereal (150)
Banana (100)
Morning Snack
Fiber One Bar (140)
Lunch:
Grilled Cheese Sandwich (250)
20 oz sweet tea (150)
Afternoon Snack:
Pizza Rolls (200)
Dinner:
Chicken Alfredo with Bow tie pasta (about 500)
Total for Sunday 1490
Total burned for Sunday around 2500 Total consumed 1490 total deficit 1010
As you have already read from what I have written I am not on a restrictive diet. What I am doing is making sure I keep my daily calorie deficit at least at 500. Look back to the 3rd truth of weight loss for further explanation of how this all works.
I am drinking several glasses and bottles of water daily I just did not include this since water has no calories. I also want to mention that my Saturday calorie intake is not typical nor recommended, i was sick and didn't want to put too much on my stomach.
I hope Ron was right, I hope someone out there found this interesting. As always thanks so much for anyone who might be reading I appreciate your support. Don’t forget all the standard disclaimers apply.
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