Food Diary
BMI:40.4 Still Morbidly Obese!!!!
BMR: 1733
RMR:1933
RMR:1933
Goal Weight:170
Current Weight: 261
Current Weight: 261
Objective:
Cardio: Take 25-35 minutes. I love walking
briskly my first week. (Monday- Friday)
 |
| Healthy Eating and Good Workout! |
Full
Body Workout:
|
Repetitions/Time
|
Sets
|
Squats
|
10-12
|
1-2
|
Sumo
Squats
|
10-12
|
1-2
|
Shoulder
Shrugs
|
10-12
|
1-2
|
Single
Arm Curl
|
10-12
|
1-2
|
Triceps
|
10-12
|
1-2
|
Knee
Pushup
|
10-12
|
1-2
|
Tuck
Jumps
|
10-12
|
1-2
|
Clam
Shell
|
10-12
|
1-2
|
Plank
|
15-30s
|
1-2
|
Hip
Raises
|
10-12
|
1-2
|
DeadLifts
|
10-12
|
1-2
|
Oblique Sit Ups
|
10-12
|
1-2
|
Sit
Ups
|
10-12
|
1-2
|
Food Log
 |
| My Favorite Tiny Bowl, a cup and half capacity. |
Day 7
Breakfast: Oatmeal and Fruit
Snack: Raisins and Pecans
Lunch: Turkey Avocado Sandwich on Wheat Toast
Snack: Mango fruit
Dinner: Salmon Stir-Fry
Day 8
Breakfast: Fruit Salad and Protein Pancakes with bananas
Snack: Vegan Macaroons
Lunch: Chinese Chicken Salad and Fresh Squeeze Lemonade
Snack: Asian Trail Mix
Dinner: Homemade Sushi (recipe coming soon)
Day 9
Breakfast: Malt O Meal Cereal with Honey and Raisins
Snack: Yogurt and fresh fruit.
Lunch: Steam veggies and baked chicken breast
Snack: 2 Fuji Apples
Dinner:
Dinner: Curry Chicken and Vegetables
Dinner: Beef Stew with Vegetables
Day 10
Breakfast: Mango fruit, oatmeal and raisins.
Snack: Fruit Protein Smoothie
Lunch: California roll and small chicken salad
Snack: yogurt with cherries
Dinner: Protein Pancakes and garden salad
Day 11
Breakfast: Peanut Butter Sandwich on Whole Wheat Bread. Fruit Protein Smoothies
Snack: Two Plums
Lunch: Bowl of Chicken Noodle Soup
Snack: Pretzel Chips
Dinner: Fish and Vegetable with couscous
Day 12
Breakfast: Fruit Protein Smoothie and Berry salad
Snack: Crackers and cheese
Lunch: Tuna Salad and crackers Celery and Carrot Sticks
Snack: Real coconut fruit and water(ahhh sooo good!)
Day 13
Breakfast: Peanut Butter Oatmeal with Raisins
Snack: Banana
Lunch: Tomato Soup and Greek Salad
Snack: 2 Apples
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