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Day 3 of 3 example food diary:

Cal  
1794 Starting Calories Available  
    
    36 coffee w/skim milk x 3
  150 oatmeal
  121 banana
   45 1/2 cup skim milk
1442

    30 lettuce/spinach
    25 1/2 cucumber
    80 2 Tbs. Lite Ranch
 260 2 tortillas
 160 1/2 cup cheese
   15 salsa
 872
   92 2 kiwi
780
130 English Muffin
  40 1 Tbs fruit spread
610
260 2 pcs. fish
150 rice
  90 bread roll
  40 carrots
  70

1724 – today’s total calories

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Day 2 of 3 example food diary:

Cal  
1806 Starting Calories Available  
    
    36 coffee w/skim milk x 3
  200 2 eggs
  100 2 pcs of toast + 1/2
    50 butter
1420
    12 coffee w/milk
1408

    40 lettuce/spinach
  185 5 oz. chicken w/BBQ sauce
    20 parmesan cheese
    25 1/2 cucumber
    80 2 Tbs. Lite Ranch
1058
 152 mashed potatoes (included in cal – butter, milk, parm. cheese)
   60 1/4 cup cheese
846
270 3 oz. spaghetti (1 and 1/2 serv.)
  90 1/2 cup sauce
  90 bread roll
120 1/4 cup parm. cheese
276

1530 – today’s total calories

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I thought I would just check in with 3 days example of the kinds of things that I am currently eating.

Day 1 of 3 example food diary:

Cal  
1806 Starting Calories Available  
    
    36 coffee w/skim milk x 3
  200 2 eggs
    80 2 pcs of toast
    17 1 tsp butter
1473

    30 lettuce/spinach
  100 2 serv. turkey slices
    30 parmesan cheese
    15 1/2 bell pepper
    80 2 Tbs. Lite Ranch
1218

   90 1 oz. Low Cal Chips
   80 1/4 cup cheese
   10 salsa
1038
  121 banana
  917

 260 2 pieces fish
 152 mashed potatoes (included in cal – butter, milk, parm. cheese)
   60 broccoli   
   90 bread roll
355

1451 – today’s total calories

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I’m excited this month to be adding strength training and ab work to my fitness routine.

It can be easy to skip over the weight lifting portion of fitness when one has a lot to lose, but I know from experience in the past, that building muscle can be one of the best things you can do for your weight loss.

I’m prepared for a possible plateau or even gain on the scale as I’ve seen this happen before and we all know that muscle weighs more than fat…BUT we need to remember the ultimate goal is to lose the fat and get our bodies healthy and fit.  The future vision I have for myself is one of someone that is strong and fit.

The ab work (and later adding Pilates) will be great for our core. I want to increase my flexibility as well as my strength and endurance. The challenge is a process that will completely unfold over time. I intent to change up my exercise routine as time goes on, helping to fight the battle of boredom and to help propel myself out of plateaus when necessary.

I know that my body will adjust to the calorie intake and exercise if I do not plan for change so I am building this into my plan from the beginning. I’m intentionally NOT adding too much exercise at once so that I can add more as I go.

So, I’m starting off slow with the abs and strength training, working up to my favorite 8 Minute Ab Dvd workout and the 3 sets of weights for the strength training.

We can do it! Let’s get strong! 😉