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sara's new plan

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Posted by: sara

Meals for Monday 05/12/03
--- Deplete ---

ONE
4oz. london broil beef ( 24 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
spinach

TWO
4oz. turkey breast ( 21 P, 8 F, 0 C)
1/3 cup shreded parmasion cheese ( 8 P, 6 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
1 celery

THREE
can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

FOUR
4oz. turkey ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
broccoli
cabbage

FIVE
1.5 protein ( 33 P, 2.25 F, 5 C)
1 TBSP butter ( 0 P, 11 F, 0 C)

No WORKOUT TODAY

I Have finals all day

Posted by: sara

Quote:

Originally posted by sara
Meals for Monday 05/12/03
--- Deplete ---

ONE
4oz. london broil beef ( 24 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
spinach

TWO
4oz. turkey breast ( 21 P, 8 F, 0 C)
1/3 cup shreded parmasion cheese ( 8 P, 6 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
1 celery/lettuce

THREE
can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

between classes: I had peanuts

needed something felt everthing dark around me

FOUR
4oz. turkey ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
broccoli
cabbage
I was so tired and had no energy.. even though I had a carb-up meal last night. I still had no energy today... so I had more salted peanuts... ( better than coffee) this time I had the nuts, not cause i was craving for it.. because I had no energy to go and take my finals... I'm so tired... had three finals...
FIVE
1 can tuna (32 P, 1.5 F, 0 C)
1 Tbsp mayo ( 0 P, 11 F, 0 C)
some lettuce
No WORKOUT TODAY

I Have finals all day

do I still have my next carb-up on wednsday? (even I had nuts and some cheese where I wasnt supposed to??

Posted by: sara

Meals for Tuesday 05/13/03
--- Deplete ---

ONE (Pre-workout)

4 TBSP flaxseed meal ( 6 P, 9 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
1 protein ( 22 P, 1.5 F, 3 C)
some butter ( 0 P, 3 F, 0 C)

TWO ( Post-workout)

4 oz. turkey breast ( 21 P, 8 F, 0 C)
1 whole boiled egg ( 6 P, 5 F, 0 C)
veggies ( cabbage, spinach, lettuce)

THREE

4 oz. liver ( beef) ( 28 P, 8 F, 9 C)
1 egg white ( 3 P, 0 F, 0 C)
1/2 TBSP mayo ( 0 P, 6 F, 0 C)
veggies ( lettuce, cauliflower)

FOUR

4 oz. beef london broil ( 24P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies ( spinach, lettuce, cauliflower)

FIVE

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies ( 2 celery)

WORKOUT: LOWER BODY
I wanted to do ABS WORKOUT, but I was tired and could barely finsh my lower body workout

Posted by: sara

Meals for Wednesday 05/14/03
--- Deplete--- (carb-up last meal)

ONE (Pre-workout) cardio, ABS

4 oz. turkey breast ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
2 egg whites ( 6 P, 0 F, 0 C)

TWO ( Post-workout)

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

( in between meals had 1 strawberry) ( 1 C)

THREE

1 can tuna ( 32 P, 2.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

FOUR

chicken breast ( 36 P, 6 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: lettuce, broccoli, cabbage, cauliflower

FIVE ( Carb-up meal)

1 cup cooked brown rice ( 5 P, 2 F, 45 C)
1/2 cup oatmeal ( 5 P, 3 F, 27 C)
6 oz. banana ( 1 P, 1 F, 25 C)
1/2 oz. peanuts ( 3.5 P, 7.5 F, 3 C)

WORKOUT: Cardio HITT ( eleptical) for 20 minutes
some ABS workout ( lower and upper)

Posted by: sara

what's the best pork ( meat ) I can eat that has at least 30 grams of protein and no more than 15 grams of fat? and of course no carbs

Posted by: sara

Meals for Thursday 05/15/03
--- Deplete---

ONE (Pre-workout)

1 protein ( 22 p, 1.5 F, 3 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)

TWO (Post-workout)

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies: 1/2 cup green beans, some broccoli, lettuce

THREE

chicken breast ( 36 P, 6 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies ( cabbage, spinach ) microwaved then steamed with the olive oil

FOUR

chicken breast ( 18 P, 4 F, 0 C)
cheese ( 1 stick) ( 7 P, 6 F, 1 C) 80 calories cheese, 250mg sodium
2 egg whites ( 6 P, 0 F, 1 C)
veggies: broccoli, lettuce

FIVE

1 can tuna ( 32 P, 2.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 10.5 F, 0 C)
veggies: 2 celery

TOTALS = Cal ~ 1420, Fat~ 60, Pro~ 160, Carbs~ 6 ( not including fibre)

WORKOUT: UPPER BODY

Posted by: nikegurl

hi sara - dumb question coming your way....brace yourself.

i cannot express in words how SICK i am of eating chicken...but in reading your journal the sort of soup thing you do sounds good! can you tell me exactly how you're making it? (i'm really not a cook as you can tell by the question). and what kind of chicken are you buying? (not sure if i've ever heard of using boneless breasts in a soup....) help? thanks!

i've been nuking cabbage lately myself. not bad at all....

Posted by: sara

hey nikegurl!
the chicken soup is any chicken breast that you can buy from the grocery store.. fresh or frozen... I usually get the frozen ones, they come in a bag that have 8 breasts...
I recommend the chicken with the bones for the soup..
for my chicken soup all you need is :

(already cooked) chicken breast
2 cups of water
1/2 tbsp olive oil
veggies : spinach, broccoli, cauliflower, celery, cabbage or any other veggies you can use...

boil the water and add all veggies... add spices; garlic powder, hot tobasco, black peper, ( vegita seasoning)
when you notice the veggies are cooked, cut the chicken breast into pieces and add into the veggies....
it's yummy! sometimes I add eggs too ( like the asian egg soup)
Good luck nikegurl and let me know if you like it

Posted by: nikegurl

sounds pretty good! do you bake or broil the chicken ahead of time? thanks for the idea!

Posted by: sara

no problem

I broil the chicken, you can do both

another chicken idea.. cut chicken into small pieces, melt cheese and spinach together and mix with the chicken..... add spices, pour everything on top lettuce... chicken lettuce wrap

Posted by: katie64

Hi Sara....what is tahini???? I'm going to try your chicken receipes, they sound good.........I saw what you wrote in my journal, do you count your vegs(calories), I don't count mine, except tomatos, or any with color other than green, should I be???

I'm pretty sure W8 said not to count them and my coffee..........

Posted by: TXDeb

The chicken soup does sound good!

I make an "egg drop" soup too...if im not worried about sodium I use bouillion chicken shakers... sometimes I'll boil chicken and freeze the broth, then 'finish' the chicken off on the grill with some spices. put garlic, green onions, spinach and egg white in it. ... nukes real good too.

Posted by: sara

Quote:

Originally posted by katie64
Hi Sara....what is tahini???? I'm going to try your chicken receipes, they sound good.........I saw what you wrote in my journal, do you count your vegs(calories), I don't count mine, except tomatos, or any with color other than green, should I be???

I'm pretty sure W8 said not to count them and my coffee..........

hey Kaite, yas you are right! you not supposed to count the veggies with you'r calories... but I do

yas try my recipes and let me know if you like them

tahini is kinda of a thick creamy sesame butter.... I replace it instead of peanuts/ peanut butter sometimes... not everyone likes it though.. middle eastern people use it to make the "hummus with it"

Posted by: katie64

Thanks Sara...........I'll let you know about your receipes, I'm sure they'll be great..............I'm going to count my cals, even though there green......I just won't count it in the carb content..........

Posted by: Fit Freak

Sara...just answering your question about the pork...PORK TENDERLOIN...AMAZING...stats are good and the flavor is gr8...it's not cheap but IMO it's worth it!

Oh...question for you...I have been off and on in terms of following your diary....you've been keeping this journal for quite sometime now...just wondering where you are in terms of your progress and stats compared to when you first started? I guess I find I haven't been able to comment much cause I don't really know where you are now in terms of your goals. Just want to be able to contribute.....

Posted by: sara

hey FitFreak

thanx for you'r help!
now I'm depleting and then carb-up twice a week.. wed and sun
keeping my caarbs below 20.... what else you wanna know? my goal is to have a %14 bf or less..... or have a 24 waist

Posted by: sara

kaite don't make the same mistake as I'm making (counting my veggies) don't count

Posted by: sara

Meals for Friday 05/16/03
--- Deplete---

ONE (Pre-workout)

4oz. turkey breast ( 21 P, 8 F, 0 C)
1 cheese stick ( 7 P, 6 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)

TWO (Post-workout)

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
few soy nuts, 3 chewable protein pills ( 3 P, 0 F, 0 C)
veggies: 1/2 cup green beans

THREE

6 oz. salmon ( 36 P, 10 F, 0 C)
1/2 TBSP mayo ( 0 P, 5 F, 0 C)
1 strawberry ( 0 P, 0 F, 1 C)
veggies: broccoli, lettuce

FOUR

4 oz. london broil beef ( 24 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies: spinach, cabbage, lettuce

FIVE

1.5 protein ( 33 P, 2.5 F, 5 C)
3/4 TBSP flax oil ( 0 P, 10.5 F, 0 C) ----> first time trying the flax oil

WORKOUT: LOWER BODY, some ABS

TOTAL= cals~ 1470, P~ 165, F~ 68, C~ 8

Posted by: katie64

Sara, what are the protein pills your taking???? I was also wondering if you feel you are accomplishing your goals, with your diet and workout and how long you have been doing this???? And what do you mean by deplete? Sorry for all the questions just curious????

Posted by: sara

Hey Kaite

the protein pills I just took today

they were samples from hi-health store ( they sell protein, and vitamins) it's a chewable protein ( comes in butterscotch and chocolate flavor) 0 carbs, 0 fat, 1 protein per chewy! and maybe 8 cals each... I don't have it everyday.. just today.. I have one sample left

kaite, if you see oceangurl journal, that was like 3 months ago or even longer... it was my journal... I started the wrong way to my way of eating and the journal explains it all..... but now I changed completly...
now I'm doing great and I feel good... but I'm not sure my bf% yet till next wedensday... I'll let you know

Posted by: sara

deplete... meaning I'm having 20 grams of carbs or less...
any question you have... ask me

you are welcome here

I joined the gym last july 2002.. and all I did was cardio and eat 20 grams of fat or less a day... and didn't count my carbs and protein intake.... I did lose weight, but that was water weight most of it... my bf % was 30 % (measured by a different trainer from now) and weight was 148 lbs ----> this was july 2002

then I started to do more weight training and less cardio.... and still had carbs, but I counted my carbs like... 100- 150 grams a day with 20 grams of fat or less.
but I joined ironmagazine and with all the help of everyone here especially the greatest "w8lifter" Leah and Dr. Pain... they took their time and explain to me everything till I started listening to them.... (read my oceangurl journal and you'll understand more)

the last time my trainer checked my bf was like 40 days a go , weight was around 117lbs and bf % 17
but some other trainer checked it for me 2 weeks a go it was % 20 ... w8lifter and Dr. Pain told me to wait till I get checked by the same trainer for the right measurment... ( next wednesday)
cuurent BW = 114

Posted by: katie64

Are you small boned, I'm curious because I see some of the girls stats here and look at the w8 and can't figure out how their BF is what it is, I guess everyone's bodies are different..........

PS, I really miss W8 and Dp, they helped me alot too.......

Posted by: sara

I think I'm small boned, I'm not sure

I'm sure they will be back someday.... I missed them too..

Posted by: sara

But, Leah ( w8lifter) is still helping me... she is PM me every single day... many times and checking up on me ( meals, workout, car-ups and everything) she is the greatest...
THANK YOU LEAH (W8LIFTER)

Posted by: sara

Meals for Saturday 05/17/03
--- Deplete ---

ONE (Pre-workout) cardio

1 protein (22 P, 1.5 F, 3 C)
3 TBSP flaxseed meal (4 P, 6.5 F, 0 C)
1 whole egg (6 P, 5 F, 1 C)

TWO ( Post-workout)

1 can tuna ( 32 P, 2.5 F, 0 C)
1 slice cheese ( 4 P, 2 F, 1 C)
1/2 TBSP olive oil (0 P, 7 F, 0 C)
veggies: 1/2 cup green beans

THREE

1.5 protein ( isopure) ( 37 P, 0 F, 4 C)
1 TBSP flax oil ( 0 P, 14 F, 0 C)

FOUR

chicken (36 P, 6 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: spinach, cauliflower and maybe some broccoli

FIVE

2 oz. salmon ( 12 P, 4 F, 0 C)
2 whole eggs ( 12 P, 10 F, 2 C)
1 white ( 3 P, 0 F, 0 C)
veggies: spinach, lettuce

WORKOUT: CARDIO, ABS

Posted by: Fit Freak

Sara...you answered it....I was wondering how your bodyweight and BF% was coming along...in terms of where you started from....looks like you're on track!

Posted by: sara

I am

but I'm waiting till wednesday when I get my bf% measured..... ( with my trainer this time)

Posted by: sara

Meals for Sunday 05/18/03
--- Deplete --- ( carb-up last meal)

ONE
6 oz. salmon (36 P, 10 F, 0 C)
less than 1/2 Tbsp butter (0 P, 5 F, 0 C)
veggies: lettuce

TWO
chicken (36 P, 6 F, 0 C)
1/2 TBSP mayo ( 0 P, 5 F, 0 C)
veggies: celery

THREE
can tuna ( 32 P, 2.5 F, 0 C)
1 slice cheese ( 4 P, 2 F, 1 C)
1/2 TBSP olive oil (0 P, 7 F, 0 C)

FOUR
1.5 protein ( isopure) (37 P, 0 F, 4 C)
1 TBSP melted butter ( 0 P, 11 F, 0 C) .... no more flax oil didnt't like it

FIVE (carb-up meal)

6 oz. banana ( 1 P, 1 F, 27 C)
1/2 cup dry oats ( 5 P,3 F, 27 C)
1 cup brown rice ( 5 P, 2 F, 45 C)
.5 oz. peanuts ( 3.5 P, 7.5 F, 3 C)

NO WORKOUT TODAY.... carb-up meal might be 4.5 hours apart from meal # 4 is that ok? I normally have it planned perfect timing

Posted by: sara

my carb-up meal kinda changed

I didn't have bananas at home, so I had a pear instead.. 6 oz.
is that ok?

also, I felt dizzy and no energy around 12 am.. so I had some coffee, and later on I had bite of cheese and two peanuts

Posted by: sara

Meals for Monday 05/19/03
--- Deplete ---

ONE (pre-workout)

4 oz. turkey breast ( 21 P, 8 F, 0 C)
1 egg white ( 3 P, 0 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)

TWO ( post-workout)

1 can tuna ( 32 P, 1.5 F, 0 C)
1 slice cheese ( 4 P, 2 F, 1 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: 1/2 cup green beans

THREE ( 3.5 hours later)

chicken ( 36 P, 6 F, 0 C)
3/4 TBSP mayo ( 0 P, 8 F, 0 C)
veggies: lettuce, 2 celery, some green beans

FOUR ( 3 hours later)

1.5 protein ( 33 P, 2.5 F, 5 C)
3/4 TBSP flax oil ( 0 P, 10.5 F, 0 C)

FIVE (2.5 hours later)

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies: ( lettuce, celery, cabbage)

( 10 minutes after meal # 5 ) had some peanuts, bite of cheese, 5 almonds

) I wasn't craving for them, I just had no energy and nothing else I can have would give me energy except for that

WORKOUT: UPPER BODY ONLY

Posted by: sara

Meals for Tuesday 05/20/03 (day before re-assesment)

--- Deplete ---

ONE ( 6:30 am)
Chicken ( 36 P, 6 F, 0 C)
1/2 TBSP mayo ( 0 P, 5.5 F, 0 C)
veggies: celery

TWO ( 9 :30 am)
4 oz. london broil beef ( 24 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies: 1/2 cup spinach

THREE (1:00 pm)
1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies: 2 cups cauliflower spinach

FOUR ( 4:30 pm)
3/4 TBSP flaxoil ( 0 P, 10.5 F, 0 C)
1.5 protein ( 33 P, 2.5 F, 5 C)

FIVE (7:30 pm)
tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 10.5 F, 0 C)
veggies: lettuce and see if I have any other veggies

NO WORKOUT TODAY....
tomorrow is my re-assesment 10 am

Posted by: sara

Meals for Wednesday 05/21/03

--- Deplete --- ( carb-up last meal)

ONE (Pre-workout) (Pre- re- assesment) 9 am

1 protein ( 22 P, 1.5 F, 3 C)
3 Tbsp flaxseed ( 4.5 P, 7 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)

TWO ( Post-workout) 12:15 pm

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies: 1/2 cup green beans

THREE 3:15 pm

5.5 oz. chicken ( 32 P, 3 F, 0 C)
1 cheese stick ( 7 P, 6 F, 1 C)

( 20 minutes later in costco. had a sample of turkey burger... 3 P, .5 F, 0 C)

FOUR 6:15 pm

4 oz. london beef broil ( 24 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies: 6 oz. cabbage, lettuce

FIVE (Carb-Up Meal)

6 oz. banana ( 1 P, 1 F, 25 C)
1 cup brown rice cooked ( 3.5 P, 2 F, 45 C)
1/2 cup dry oatmeal ( 5 P, 3 F, 27 C)
1 TBSP butter ( 0 P, 11 F, 0 C)

WORKOUT: LOWER BODY
got my re-assement-------> bf % 18.9
w8 114 ( after meal # 1 & with shoes

any comments?

Posted by: sara

Meals for Thursday 05/22/03

---Carbs---

ONE (Pre-workout)
1/3 cup oatmeal ( 3 P, 1.5 F, 16 C)
4 oz. turkey ( 21 P, 8 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)

TWO ( Post-workout)
1 scoop egg protein ( 32 P, 0 F, 0 C)
8 walnuts ( 2 P, 10 F, 2 C)

THREE
6 oz. chicken ( 36 P, 4 F, 0 C)
1/2 TBSP mayo ( 0 P, 5.5 F, 0 C)
1 apple ( 0 P, 0 F, 20 C)

FOUR
4 oz. lean beef ( 23 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies: celery, cabbage

FIVE
tuna ( 32 P, 1.5 F, 0 C)
1/3 cup brown rice ( 1 P, .5 F, 15 C)
1/2 TBSP olive oil ( 0 P, 7 , 0 C)

SIX
2 whole eggs, or some PB or slice cheese
veggies

WORKOUT: UPPER BODY, ABS

are meals ok ? I haven't had the meals yet... are they ok to have?

Posted by: sara

so, its ok to have meals with carbs an hour or two before bed?

tomorrow I'm gonna do cardio after my first meal.... do I need a carb meal or a no carb meal before and after my cardio?

thanx leah

Posted by: sara

Meals for Friday 05/23/03

ONE (Pre-cardio, ABS) 7:30 am

2 scoops soy protein from Met-Rex ( 27 P, 1.5 F, 3 C)
1/3 cup dry oatmeal ( 3 P, 1.5 F, 16 C)
1/2 TBSP butter ( 0 P, 5.5 F, 0 C)

TWO (Post-cardio, ABS) 10:30 am

1/3 cup cooked brown rice ( 1 P, .5 F, 15 C)
1 can tuna ( 32 P, 1.5 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: 2 very large celery

THREE 1:30 pm

4oz. lean beef ( 23 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies: 1/2 cup green beans, 1 large celery

FOUR 4:30 pm

5 oz. chicken breast ( 30 P, 3 F, 0 C)
1/2 TBSP mayo ( 0 P, 5.5 F, 0 C)
1 walnut ( 0 P, 1.5 F, 0 C)
1 apple ( 0 P, 0 F, 20 C)

FIVE 7:30 pm

egg protein ( 32 P, 0 F, 0 C)
less than 1 full TBSP butter ( 0 P, 10 F, 0 C)

SIX 9:30 pm

1 cheese stick ( 7 P, 6 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)

WORKOUT: cardio ( 20 minutes HITT)
ABS
**** are meals ok for tomorrow ? do I need to change anything ?

Posted by: sara

Meals for Saturday 05/24/03

ONE 6:50 am
1 can tuna ( 32 P, 1.5 F, 0 C)
1/3 oatmeal ( 3 P, 1.5 F, 16 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)

TWO 9:50 am
4 oz. beef ( 23 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
1 apple ( 0 P, 0 F, 20 C)

THREE 12:50 pm
5 oz. chicken ( 30 P, 3 F, 0 C)
1/2 TBSP mayo ( 0 P, 5.5 F, 0 C)
1 walnut ( 0 P, 1.5 F, 0 C)
veggies: 2 large celery

FOUR 3:50 pm
1/3 cup brown rice ( 1 P, .5 F, 15 C)
1 can tuna ( 32 P, 1.5 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: 1 large celery, some lettuce

FIVE 6:50 pm
5 oz. chicken ( 30 P, 3 F, 0 C)
1/2 TBSP oliveoil ( 0 P, 7 F, 0 C)
veggies: cabbage

SIX 9:00 pm
1 oz. chicken ( 6 P, .5 F, 0 C)
1 cheese stick ( 7 P, 6 F, 1 C)
2 egg whites ( 6 P, 0 F, 1 C)

NO WORKOUT TODAY !!!!!

Posted by: katie64

Hi Sara............how are you???? Where are you???

Posted by: sara

Hi

Posted by: sara

Kaite.... nice avatar!!!!

Posted by: sara

Meals for Saturday 05/31/03

ONE ~ 8:00 am

5oz. chicken ( 30 P, 3 F, 0 C)
little more than 1/2 TBSP mayo ( 0 P, 7 F, 0 C)
1 red apple ( 0 P, 0 F, 20 C)

TWO ~ 10:45 am ( is that ok? or they have to be 3 hours exactly?)

1 can protein pure pro can ( 35 P, 1 F, 4 C) 2 grams sugar, 1 fiber
7 walnut halves ( 2 P, 9 F, 1 C )

THREE ~ 1:50 pm

1 can tuna ( 32 P, 1.5 F, 0 C)
1/3 cup brown rice ( 1 P, .5 F, 15 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: 6 oz. shredded cabbage (YUMMMM)

FOUR ~ 4:50 pm

4 oz. chicken ( 24 P, 2.5 F, 0 C)
1 whole boiled egg ( 6 P, 5 F, 0 C)
1/4 TBSP mayo ( 0 P, 2.5 F, 0 C)
veggies: 2 large celery

FIVE 7:30 pm

1/3 cup brown rice ( 1 P, .5 F, 15 C)
1 can tuna ( 32 P, 1.5 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: lots of lettuce with vinegar and spices

SIX ~ 9:30 or 10:00 pm

1 cheese stick ( 7 P, 6 F, 1 C)
2 egg whites ( 7 P, 0 F, 1 C)

NO WORKOUT TODAY.........

are meals ok ? any comments?

didn't have any gum today

Posted by: sara

Meals for Sunday 06/01/03

ONE 7:30 am

5 oz. chicken ( 30 P, 3 F, 0 C)
more than 1/2 TBSP mayo ( 0 P, 7 F, 0 C)
1 apple ( 0 P, 0 F, 20 C)

TWO 10:20 am

4 oz. lean beef ( 23 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
3 strawberries ( 0 P, 0 F, 3 C)
veggies: some lettuce

THREE 1:15 pm

1 can tuna ( 32 P, 1.5 F, 0 C)
1/3 cup brown rice ( 1 P, .5 F, 15 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: cabbage

FOUR 4:15 pm

1 protein ( 22 P, 1.5 F, 3 C)
1 whole egg ( 6 P, 5 F, 1 C)
1.2 TBSP flaxseed meal ( 1.5 P, 2 F, 0 C)
( bake all together)

FIVE 7:15 pm

1 can tuna ( 32 P, 1.5 F, 0 C)
1/3 brown rice ( 1 P, .5 F, 15 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: 2 large celery

SIX 9:15 pm

1 egg white ( 3 P, 0 F, 0 C)
1 cheese stick ( 7 P, 6 F, 1 C)

NO WORKOUT TODAY......

any comments on meals??????

Posted by: aggies1ut

Meal 6 is not really a meal and you seem way too dependant upon what other think JMO, no offense.

Posted by: sara

thanx for the "true comment" I know meal # 6 is not a meal... I'm trying to increase it with something else, and I'm runing out of food

Posted by: Eggs

Hey Sara

Just wondering why you are eating more lettuce and celery and less spinach and broccoli the past few days... meals are looking good besides that!

Posted by: Eggs

Oh, and I'm glad you ask if others have any input in your meals... despite what Aggie said. If you arent willing to ask for advice then you are destined to have to learn everything for yourself. Of course you know that though, and do

Keep up the good work!

Posted by: sara

hello eggs... I just got sick and tierd of broccoli and spinach.. but I will go back for them soon

thanx for noticing

Posted by: sara

thanx again eggs

I always ask if you guys have any comments, even when I'm sure my meals are good.. just incase if you have better ideas to improve my meals

Posted by: butterfly

To answer you question...

Godd Mornings...
http://www.healthrap.com/Articles/ExCentral/lb6.htm

THANKS!!!

Posted by: sara

thanx butterfly

Posted by: butterfly

Anytime!

Posted by: sara

Meals for Monday 6/2/03

ONE 7:15 am

tuna ( 26 P, 1 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
less than 1/2 TBSP butter ( 0 P, 4 F, 0 C)
1 green apple ( 0 P, 0 F, 20 C)

TWO 10:00 am

4 oz. chicken ( 26 P, 2.5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/4 TBSP mayo ( 0 P, 2.5 F, 0 C)
veggies: 6 oz. cabbage

THREE 1:00 pm

1/3 cup brown rice ( 1 P, .5 F, 15 C)
1 can tuna ( 32 P, 1.5 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: 2 large celery

FOUR 3:30 pm.... not three hours >>> 2.5 hours apart

4 oz. tenderloin pork ( 21 P, 2.5 F, 1 C)--> bought it from costco
1 whole egg ( 6 P, 5 F, 1 C)
1 egg white( 3 P, 0 F, 0 C)
1/4 TBSP mayo ( 0 P, 2 F, 0 C)
3 peanuts ...... to add some fat

veggies: lots of lettuce

FIVE 6:45 pm

1 protein ( 22 P, 1.5 F, 3 C)
1/3 oats ( 3 P, 1.5 F, 16 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
some butter ~ ( 0 P, 2.5 F, 0 C)

SIX 9:30 pm

some tuna
1 cheese stick
2 bites of other cheese

NO WORKOUT TODAY.... I still feel bloated since last friday....

ARE MEALS OK? ANY COMMENTS ARE WELCOMED!

Posted by: sara

Meals for Tuesday 06/03/03

ONE 6 am ( pre-workout)

4 oz. lean beef ( 23 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
1 yellow apple ( 0 P, 0 F, 20 C)

TWO 9 am ( post-workout) while finishing my upper body workout

1.5 protein ( 33 P, 3 F, 5 C)
1/2 TBSP flax oil ( 0 P, 7 F, 0 C)

THREE 12:00 pm

5 oz. tenderloin pork ( 25 P, 3.5 F, 1 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/3 cup brown rice ( 1 P, .5 F, 15 C)
little butter ( 0 P, 1 F, 0 C)
veggies: cabbage

FOUR 2:45 pm

4 oz. chicken ( 24 P, 2.5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
some mayo ( 0 P, 2.5 F, 0 C)
veggies: lettuce, 1 large celery

FIVE 5:50 pm

1 protein ( 22 P, 2 F, 3 C)
1/3 cup oats ( 3 P, 1.5 F, 16 C)
3 TBSP flax seed meal ( 4.5 P, 6.5 F, 0 C)

SIX 9:00 - 9:30 pm

1 cheese stick
???

I also had a cup of plain tea before working out this morning... that's ok??

Workout: some UPPER BODY.. didn't want to workout hard cause I'm still bloaded

Posted by: sara

Meals for Wednesday 06/04/03

ONE 6 am (Pre-workout)

1 protein ( 22 P, 2 F, 3 C)
1/3 cup oats ( 3 P, 1.5 F, 16 C)
3 TBSP flaxseed meal ( 4.5 P, 6.5 F, 0 C)

TWO 9 am (Post-workout) ---> while finishing my leg curl& calves

1.5 Protein ( 33 P, 3 F, 5 C)
1/2 TBSP flax oil ( 0 P, 7 F, 0 C)

THREE 11:45 am

tuna ( 26 P, 1 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/4 TBSP olive oil ( 0 P, 4 F, 0 C)
1 green apple ( 0 P, 0 F, 20 C)
veggies: lettuce

FOUR 2:45 pm

tuna ( 26 P, 1 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/4 TBSP olive oil ( 0 P, 4 F, 0 C)
veggies: lettuce, celery

FIVE 5:45 pm

tuna ( 32 P, 1.5 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
1/3 cup brown rice ( 1 P, .5 F, 15 C)

SIX 9:00- 9:30 pm

tuna
mayo

(no cheese today.. cut down on sodium cause I'm still a little bloaded...

Are meals ok for today?? any comments?

WORKOUT: I did go to the gym today.. did my lower body only and I skipped walking lunges....

Posted by: sara

Meals for Thursday 06/05/03

ONE (pre-workout) 6 am

2 oz. cooked chicken ( 20 P, 2 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/3 cup brown rice ( 1 P, .5 F, 15 C)
less than half TBSP mayo ( 0 P, 4.5 F, 0 C)

TWO (post-workout) 9:00 am right after cardio

1.5 protein ( 33 P, 3 F, 5 C)
1/2 TBSP flaxoil ( 0 P, 7 F, 0 C)

THREE 11:45 am

4 oz. grilled lean beef ( 23 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
1 red peeled apple ( 0 P, 0 F, 20 C)

FOUR 2:30 pm

5 oz. tenderloin pork grilled ( 25 P, 3.5 F, 1 C)
1 cheese stick ( 7 P, 6 F, 1 C)
veggies: lots lettuce, 1 large celery

FIVE 5:30 pm

4 oz. grilled chicken ( 24 P, 2.5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1/3 cup brown rice ( 1 P, .5 F, 15 C)

SIX 8:30 pm

2 oz. grilled lean beef ( 11.5 P, 5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
tuna ( 6 P, .5 F, 0 C)

WORKOUT: ABS, cardio HIIT 20 minutes, some calves

Posted by: katie64

Hey Sara, how are you, your meals always look good, you seem to be eating more meat than fish, like you used to, if I recall that correctly.............how's your summer going???????

Posted by: sara

hey kaite, the reason why I'm eating more than fish, cause lent is over and I can eat more than fish now

my summer is good, busy working, school and i have an ear infection now

Posted by: sara

Meals for Friday 06/06/03

ONE 7:10 am (post-workout)

tuna (26 P, 1 F, 0 C)
1 whole egg (6 P, 5 F, 1 C)
1/3 cup brown rice (1 P, .5 F, 15 C)
1/4 TBSP oliveoil (0 P, 3.5 F, 0 C)

TWO 10:30 am (Post-workout)

1 protein (22 P, 2 F, 3 C)
1 whole egg (6 P, 5 F, 1 C)
1 TBSP flaxseed meal (1.5 P, 2.25 F, 0 C)
veggies: 2 large celery

THREE 1:30 pm

1.5 protein (33 P, 3 F, 5 C)
4 oz. peach(0 P, 0 F, 10 C)
1/2 TBSP flax oil (0 P, 7 F, 0 C)

FOUR 4:30 pm

2 fish fillet (32 P, 0 F, 0 C)
2 tsp mayo (0 P, 10 F, 0 C)
veggies: 6 oz. shredded cabbage, 1 celery

FIVE 7:30 pm

tuna (32 P, 1.5 F, 0 C)
1/2 TBSP oliveoil (0 P, 7 F, 0 C)
1/3 cup brown rice (1 P, .5 F, 15 C)

SIX 9:30 pm

1 fish fillet (16 P, 0 F, 0 C)
1 cheese stick (7P, 6 F, 1 C)

total: 1527 cal, 183.5 P, 55 F, 52 C

workout: upper body

Posted by: sara

Meals for Saturday 06/07/03

ONE 6:20 am

tuna (26 P, 1 F, 0 C)
1 whole egg (6 P, 5 F, 1 C)
1/3 cup brown rice (1 P, .5 F, 15 C)
1/4 TBSP oliveoil (0 P, 3.5 F, 0 C)

TWO 9:20 am

tuna (26 P, 1 F, 0 C)
1 slice cheese (4 P, 2 F, 1 C)
1/2 TBSP oliveoil (0 P, 7 F, 0 C)
3 strawberries (0 P, 0 F, 3 C)

THREE 12:40 pm

1.5 protein (33 P, 3 F, 5 C)
1/2 TBSP flaxoil ( 0 P, 7 F, 0 C)
1 peach (0 P, 0 F, 10 C)

FOUR 3:30 pm

6 oz. shrimp (34 P, 3 F, 2 C)
1/2 TBSP olive oil (0 P, 7 F, 0 C)
veggies: 6 oz. shredded cabbage, 1 large celery

FIVE 6:35 pm

1 fish (16 P, 0 F, 0 C)
1/3 cup brown rice (1 P, .5 F, 15 C)
1 whole egg (6P, 5 F, 1 C)
1 egg white (3 P, 0 F, 1 C)
less than 1/2 TBSP butter (0 P, 4.5 F, 0 C)

SIX 9:20 pm

tuna (14 P, .5 F, 0 C)
1 whole egg (6 P, 5 F, 1 C)

NO WORKOUT TODAY

Posted by: sara

Meals for Monday 06/09/03

ONE 7:00 am (pre-workout)

5 oz. grilled tenderloin pork (25 P, 3.5 F, 1 C)
1 cheese stick (7 P, 6 F, 1 C)
1/3 cup brown rice (1 P, .5 F, 15 C)

TWO 10:00 am (post-workout)

1.5 protein (33 P, 2 F, 5 C)
1/2 TBSP flaxoil ( 0 P, 7 F, 0 C)

THREE 1:00 pm

4 oz. grilled ground turkey (21 P, 10 F, 0 C)
3 egg whites (10 P, 0 F, 2 C)
4 oz. green apple (0 P, 0 F, 16 C)
veggies: 1 large celery

FOUR 4:00 pm

4 oz. grilled lean beef (23 P, 10 F, 0 C)
2 egg whites (7 P, 0 F, 1 C)
veggies: 6 oz. cabbage, 1 large celery

FIVE 7:00 pm

1 protein (22 P, 2 F, 3 C)
1/3 cup oatmeal (3 P, 1.5 F, 16 C)
2 TBSP flaxseed meal (3 P, 4.5 F, 0 C)

SIX 9:30 pm

grilled chicken ( don't know the amt. yet)
mayo ( depends on how much fat I need to add up to 10 grams fat)

Workout: Lower body
walking lunges 6 sets @ 25 lb barbell around my back (on each side) so it's 50 lbs
leg press 5 sets @ 340 lbs
squats 5 sets @ 35 lbs,45,45,45, 55 lbs
leg curl 5 sets 60 lbs, 65, 65, 65, 65
leg extension 5 sets 105 lbs, 110, 110, 110, 110
seated calves 5 sets @ 55 or 65 lbs
standing calves with body weight 5 sets

Posted by: sara

Meals for Tuesday 06/10/03

ONE 6 am (pre-workout)
4 oz. grilled lean beef (23 P, 10 F, 0 C)
1 egg white (3.5 P, 0 F, 1 C)
1/3 cup brown rice (1 P, .5 F, 15 C)

TWO 9 am (post-workout)
1 protein (22 P, 1.5 F, 4 C)
1 whole egg (6 P, 5 F, 1 C)
1.5 TBSP flaxseed meal (2 P, 3.5 F, 0 C)

THREE 12:00 pm
5 oz. grilled tenderloin pork (25 P, 3.5 F, 1 C)
1 cheese stick (7 P, 6 F, 1 C)
1/3 cup brown rice (1 P, .5 F, 15 C)
veggies: 1 large celery

FOUR 3:00 pm
6 oz. grilled chicken (30 P, 1 F, 1 C)
less than 1/2 TBSP mayo (0 P, 9 F, 0 C)
veggies: 6 oz. cabbage, 2 celery

FIVE 6:00 pm
1.5 protein (33 P, 3 F, 5 C)
1/2 TBSP flaxoil (0 P, 7 F, 0 C)
1 4oz. peach (0 P, 0 F, 10 C)

SIX 9:00 pm
2 oz. grilled turkey (10 P, 5 F, 0 C)
1 whole egg (6 P, 5 F, 1 C)

WORKOUT: cardio HITT 20 minutes, ABS

Posted by: sara

Meals for Thursday 06/12/03

ONE (pre-cardio/ABS)
4 oz. grilled chicken (20 P, 1 F, 1 C)
1/3 brown rice (1 P, .5 F, 15 C)
1/4 TBSP olive oil (0 P, 3.5 F, 0 C)
1 whole egg (6 P, 5 F, 1 C)

TWO (post-cardio/ABS)
1 protein (22 P, 2 F, 3 C)
1 TBSP flaxseed meal (1.5 P, 2.25 F, 0 C)
1 whole egg (6 P, 5 F, 1 C)

THREE
5 oz. grilled tenderloin pork (25 P, 3.5 F, 1 C)
1/3 brown rice (1 P, .5 F, 15 C)
1 slice cheese (4 P, 2 F, 1 C)
1/4 TBSP oliveoil (0 P, 3.5 F, 0 C)
veggies: 1 celery

FOUR
4 oz. grilled lean beef (21 P, 10 F, 0 C)
2 egg whites (7 P, 0 F, 1 C)
2 strawberries ( 0 P, 0 F, 2 C)
veggies: 6 oz. cabbage, 1 large celery

FIVE
1.5 protein (33 P, 3 F, 5 C)
1 4oz. peach (0 P, 0 F, 10 C)
1/2 TBSP flaxoil (0 P, 7 F, 0 C)
((( real cold and yummy)))

SIX
4 oz. grilled ground turkey (21 P, 10 F, 0 C)
I need to add something else to this meal to increase my cals... no eggs though .... and it's gotta be a 0 carb meal

Workout: 20 minute HITT cardio, ABS

Posted by: sara

Meals for Sunday 06/15/03

ONE
5 oz. grilled tenderloin pork
1 slice cheese
1/4 TBSP oliveoil
1/3 cooked brown rice

TWO
1.25 protein
2 TBSP flaxseed meal
less than 1/2 TBSP PB

THREE
1 apple
4 oz. grilled lean beef
2 egg whites

FOUR
1 protein
1 whole egg
1 TBSP flaxseed meal

FIVE
4oz. grilled ground turkey
1/3 cup brownrice
2 egg whites

SIX
some salmon or rockfish.... add some mayo and lettuce too!

no workout today

Posted by: sara

I have my re-assesment on thursday!

Posted by: Jodi

Good luck on your re-assesment tomorrow Sara!

You've really done well sticking to your plan I'm sure you've made great progress.

Posted by: freeman1504

Good job Sara! Things are looking great! You show real dedication and determination..it's very impressive.

Do you have any pics of your progress??

Posted by: sara

Thanx for you'r support guys! I'll let you know my results tomorrow!

I'm sorry I don't have a scanner to show my pictures

Posted by: Jodi

You could mail them to me. I can scan them in for you if you want.

Posted by: sara

thanx jodi

Leah offered the same thing.. I gotta take some recent pictures first and then mail them to you or leah.. the ones I have now are from easter, and they kinda far away pics and wearing a dress.. I need to take pics with shorts.
or bathing suit

Posted by: freeman1504

hell yeah, bathing suit gets my vote!!

Posted by: sara

well, I don't know about my tummy

Posted by: freeman1504

screw that! i'm sure your tummy is yummy!

Posted by: sara

the upper tummy is ok, but the lower ABS are bad!

Posted by: sara

Meals for Wednesday 06/18/03

ONE Pre-workout
tuna
1/3 brownrice
1/2 TBSP oliveoil
1 whole egg
((33 P, 10 F, 16 C))

TWO Post-workout
1.5 protein
1/2 TBSP flaxoil
((33 P, 10 F, 5 C))

THREE
6 oz. talapia fish
1/2 TBSP oliveoil
1 small green apple
veggies: 2 celery
((31.5 P, 8.5 F, 15 C))

FOUR
1 protein
1 TBSP flaxseed meal
1 whole egg
1 strawberry
veggies: 1 celery
((29.5 P, 9.25 F, 5 C))

FIVE
6 oz. talapia fish
1/2 TBSP oliveoil
1/3 brownrice
veggies:1/2 cup forzen spinach

SIX
2 oz. salmon
tuna
1/2 TBSP mayo
veggies: lettuce

today's workout: lower body

I cut on the cheese today and Peanuts..

Posted by: freeman1504

Well ALL of my abs are bad

Posted by: sara

I bet they not bad!

Posted by: sara

well, today I didn't get my re-assesment done, because my trainer called me and said he was gonna be late.. so I did go to the gym and worked on my upper body though... we re-scheduled for monday 06/23/03

Posted by: sara

Meals for Thursday 06/19/03

ONE 6:20 am
4oz. broiled ground turkey
2 egg whites
1/3 cup brownrice
(( 29 P, 10.5 F, 16 C))

TWO 9:20 am (while working out) upper body
1.5 protein
1/2 TBSP flaxoil
((33 P, 10 F, 5 C))

THREE 12:20 pm
5oz. grilled tenderloin pork
1 whole egg
1/3 cup brown rice
1/2 tsp mayo
veggies: some lettuce, cabbage, 1 celery

FOUR 3:20 pm
4 oz. broiled lean ground beef
2 egg whites
2 strawberries
veggies: 1/2 cup frozen spinach, lots of green veggies!
((30 P, 10 F, 3 C))

FIVE 6:20 pm
1.5 protein
1/2 TBSP flaxoil
1 4oz. peach
((33 P, 9.5 F, 16 C))

SIX 9:00 pm or little earlier
1 chicken drumstick
1 slice cheese
1 egg white
((21 P, 8 F, 1 C))

WORKOUT: Upper body

Posted by: sara

I don't know, I'm having carbs now as you can see... (good carbs) and I'm still losing weight.. how can I maintain my weight and lose only Body Fat, and gain Muscle?

Posted by: sara

Meals for Saturday 06/21/03

ONE
tuna
1 whole egg
1/4 TBSP oliveoil
1/3 cup cooked brownrice
((33 P, 10 F, 16 C))

TWO
tuna
cheese stick
1/4 TBSP oliveoil
veggies: 1 celery, lettuce
((33P, 10.5 F, 1 C))

THREE
1 protein
4 TBSP flaxseed meal ---> is this ok?? 6 P, 9 F, 8 C*, 8 Fiber
1 small green apple
((28 P, 11 F, 18 C))

FOUR
1.25 protein
1 TBSP almond butter
((30 P, 11 F, 5 C))

FIVE
tuna
1/2 TBSP oliveoil
1/3 cup cooked brownrice
veggies: 1 celery
((33 P, 9 F, 15 C))

SIX
some grilled salmon
1/4 TBSP oliveoil

NO workout today... waiting for a new program from w8lifter. starting monday

Posted by: sara

I won't be working out for 8 weeks

Posted by: sara

My plan till I can go back to the gym is:

#1 20 P 8 F 15 C
#2 20 P 8 F 15 C
#3 20 P 8 F 15 C
#4 20 P 8 F 15 C
#5 20 P 8 F 15 C
#6 25 P 10 F 0 C

1250-1300 cals

Posted by: sara

Meals for Thursday 09/18/03

ONE (26P)
½ cup cooked Brown rice, 2.5 oz. chicken, 2 egg whites, ½ tsp flax oil, 3 olives
TWO (25P)
1 apple, 1 slice bread, ½ tbsp PB, 2 tbsp LF cottage cheese, 1 protein
THREE (27P)
1 medium potato, 3 oz. chicken, 1 egg white, ½ tsp flax oil, tomatoes, onions, celery, lettuce
FOUR (26P)
1 apple, ¼ cup cooked lima beans, 4 oz. pork, less than 1 oz. chicken, 2 almonds, ½ tbsp PB
FIVE (25P)
1 turkey patty (4 oz.),1 egg white, broccoli, onions, cucumbers

Posted by: sara

Meals for Friday 09/19/03

ONE (25P)
½ cup cooked brown rice, 2 egg whites, 1.5 serving tuna, 1 tsp flax oil, tomatoes
TWO (26P)
1 apple, 1 slice bread, 1 serving tuna, ½ cup LF cottage cheese, ½ tsp flax oil
THREE (24P)
4o z. salmon, 1 medium potato, broccoli, tomatoes
FOUR (25P)
1 apple, 1 slice wheat crisp, 2 tbsp LF cottage cheese, 1 tbsp peanuts, 1 scoop protein
FIVE (25P)
1 serving tuna, 1 whole egg, ¼ cup LF cottage cheese, broccoli

Posted by: sara

Meals for Saturday 09/20/03

ONE (25P)
½ cup cooked brown rice, 1 whole egg, 1.5 serving tuna, 10 blueberries, tomatoes
TWO (26P)
1 apple, 1 slice bread, 1 serving tuna, ½ cup LF cottage cheese, ½ tbsp PB
THREE (26P)
1 medium potato, 3 oz. rainbow trout, 2 egg whites, lettuce, tomatoes, celery
FOUR (25P)
1 pear, 1 scoop protein, 2 tbsp LF cottage cheese, 1 tbsp peanuts
FIVE (25P)
1.5 serving tuna, 1 whole egg, 5 olives, broccoli

Posted by: sara

Meals for Sunday 09/21/03

ONE (26P)
½ cup cooked brown rice, 2 egg whites, 2.5 oz. chicken, ½ tsp flax oil
TWO (25P)
½ cup oats, 1 egg white, 1 scoop protein, 1 tsp PB, 5 blueberries, cinnamon
THREE (25P)
1 peach, 1 slice bread, 1.5 oz. chicken, ½ cup LF cottage cheese
FOUR (~P??)
Appetizer- about ¼ cup cottage cheese, bite of mashed red potatoes with melted cheese, celery
Dinner-less than 2 oz. round eye steak cooked with egg plants, tomatoes, garlic with lots of oil, some chicken breast about 2 oz.
Desserts- 1 apple
FIVE (24P)
¼ cup LF cottage cheese, ½ scoop protein, 2 egg whites, 1 tsp PB

Posted by: freeman1504

I can't imagine eating just 2 oz of anything, especially steak!

when do you start lifting again?

Posted by: sara

2 weeks from today, I hope

Posted by: freeman1504

good...bout time!

Posted by: sara

Meals for Monday 09/22/03

B-fast 1 apple, 3 bread sticks whole wheat (made with olive oil), ½ Turkey patty, 2 egg whites, ¼ cup LF cottage cheese

Snack ½ cup oats, 1 scoop protein, 1 egg white, 1 tsp PB, 5 blueberries, cinnamon, hot black tea

Lunch 1 slice bread, ½ peach, 4 oz. pork, 2 tbsp LF cottage cheese, ½ tsp flax oil, cucumbers, tomatoes, lettuce

Snack 1 apple, ¼ cup Uncle Sam’s cereal, ½ scoop protein, ½ cup LF cottage cheese, 1 tsp PB, cinnamon

Dinner ½ turkey patty, 2 oz. chicken, 4 olives, broccoli

Posted by: sara

I can only go to the gym on Mondays and Fridays though, other workouts gotta be at home

Posted by: sara

Meals for Tuesday 09/23/03

B-fast- 1 slice bread, 1 apple, 2 oz. turkey patty, 1/4 cup LF cottage cheese, 3 egg whites

Snack- 1 pear, 1 scoop protein, 2 tbsp LF cottage cheese, 1 tsp flax oil

Lunch- 1 cup cooked green lentils, 2 oz. chicken, ¼ cup LF cottage cheese, 1 egg white, ½ tsp flax oil, 7 olives, tomatoes, green beans, parsley

Snack- (post-workout) ½ cup oats, 1 scoop protein, 2 tbsp LF cottage cheese, 2 almonds, cinnamon

Dinner- 2 oz. chicken, 2 oz. turkey patty, broccoli, lettuce

Posted by: sara

Meals for Wednesday 09/24/03

B-fast- 1 slice bread, 1 peach, 1 serving tuna, ½ cup LF cottage cheese, ½ tsp flax oil

Snack- ½ cup oats, 1 scoop protein, 1 egg white, 3 almonds, 5 blueberries, cinnamon

Lunch- ¾ cup cooked green lentils, 2 TBSP oats, 1.5 serving tuna, 1 whole egg, tomatoes, parsley, green beans, onions

Snack- (post workout)1 apple, ½ cup FF cottage cheese, ½ scoop protein, 1 slice wheat cracker,1 tbsp PB, cinnamon

Dinner- 1.5 serving tuna, ¼ cup LF cottage cheese, 1tsp flax oil, broccoli

Posted by: sara

Meals for Thursday 09/25/03

B-fast- 1 apple, 1 slice bread, ½ turkey patty, 2 egg whites, ¼ cup LF cottage cheese

Snack- ½ cup oats, 1 scoop protein, 2 tbsp LF cottage cheese, 3 almonds, 5 blueberries

Lunch- ½ cup cooked brown rice, 3 oz. Chicken, 1 tbsp FF cottage cheese, ½ tsp flax oil, green beans, tomatoes

Snack- 1 apple, 1 slice wheat cracker (FF), ½ scoop protein, ½ cup LF cottage cheese, 1 tsp almond butter

Dinner- 3 oz. Chicken, ½ tsp flax oil, 7 olives, broccoli

Posted by: sara

Meals For Friday 09/26/03

B-Fast- 1 apple, ¼ cup oats, ¼ cup LF cottage cheese, 2 egg whites, ¾ scoop protein, ½ tbsp PB (made it like pancakes!)

Snack- 1 apple, ½ cup cooked green lentils, ¼ cup FF cottage cheese, ¼ cup LF cottage cheese, 1 serving tuna, 1 tsp flax oil

Lunch- 1 potato, 1 whole egg, 1.5 serving tuna, onions, tomatoes, lettuce, celery, parsley

Snack- 1 peach, ¼ cup oats, 1 scoop protein, 2 tbsp FF cottage cheese, ½ tbsp Almond Butter

Dinner- 1 serving canned salmon,(10P), ¼ cup LF cottage cheese, ½ tsp flax oil, broccoli (Low in Protein)

Posted by: aggies1ut

I can't help but notice, that your meal combos are strange. Do you measure everything you eat? I've never heard of just eating 2 tbs. of cottage cheese before.

I'm not critcizing your diet, just commenting. Don't take offense.

Posted by: sara

well, I'm adding the 2 TBSP cottage cheese, to increase my protein up to 25 grams... I only count my protein intake and try to limit my fat 5-8 grams per meal

I used to measure everything I eat... you could see in my journal
( I mix the cottage cheese with my protein drink)

Posted by: sara

Meals for Saturday 09/27/03

B-Fast- ½ cup cooked brown rice, 1 tbsp mashed kidney beans, ¼ cup LF cottage cheese, 1.5 serving canned salmon, 1 egg white, ½ tsp flax oil

Snack- 1 apple, ½ cup Uncle Sam’s cereal, ½ cup FF cottage cheese, ½ scoop protein, 1 tsp Almond Butter

Lunch- 1 cup cooked green lentils, 1.5 serving tuna, 1 whole egg, tomatoes, green beans, letttuce

Snack- 1 apple, 1slice wheat cracker (FF), 1 scoop protein, 2 tbsp LF cottage cheese, 1/2 tbsp Almond Butter

Dinner- 1.5 serving canned tuna (19P), ½ serving canned salmon (5P), 1 tsp flax oil, broccoli

Posted by: sara

Meals for Sunday 09/28/03

B-Fast- ½ cup cooked brown rice, ¼ cup LF cottage cheese, 1 oz. chicken, 3 egg whites, ½ tsp flax oil, 7 olives

Snack- (~40 minutes after workout) ½ cup oats, 1 scoop protein, 2 tbsp LF cottage cheese, 1 tsp Almond Butter

Lunch- 1 apple, 1 slice bread, ½ turkey patty, ¼ cup LF cottage cheese, ¼ cup FF cottage cheese

Meal 4- lots of Salmon
small piece Chicken (about 2 oz.)
grilled Onions
1 Whole Wheat olive oil Bread stick (the one that I listed it's nutri info before),
small bite of mashed red potato w/melted cheese,
Small bite of Bulgur patty
about 2 TBSP Babaganuch
2 TBSP Hummus
some lettuce

Dinner- ½ scoop protein, ½ cup LF cottage cheese, 10 blueberries

Posted by: sara

Monday 09/30/03

B-Fast- 1 slice bread, 1 apple, 1 scoop protein, 2 tbsp LF cottage cheese, ½ TBSP PB

Snack- 1/3 cup cooked brown rice, ¼ cup cooked green lentils, 3 oz. chicken, ½ TSP flax oil

Lunch- 1 cup cooked green lentils, 2 oz. chicken, 1 egg white, ¼ cup LF cottage cheese, 4 olives, 6 peanuts, green beans, tomatoes, garlic

Snack- 1 apple, 1 slice wheat cracker, ½ cup FF cottage cheese, ½ scoop protein, 2 TSP PB, 2 almonds, 5 blueberries

Dinner- 4 oz. salmon, lettuce, broccoli

Posted by: sara

Tuesday 09/30/03

B-fast- ½ cup brown rice, 2 oz. chicken, ½ cup LF cottage cheese, 1 egg white, ½ TSP flax oil

Snack- 1 peach, 1 slice bread, 1 scoop protein, 2 TBSP LF cottage cheese, ½ TBSP PB

Lunch- 1 apple, 1 ½ whole wheat bread stick (dry), 4 oz. salmon, lettuce, tomatoes, broccoli, grilled onions

Snack-(30-40 minutes after workout)
½ cup oats, ½ scoop protein, ½ cup FF cottage cheese,
½TBSP Almond Butter, 5 blueberries

Dinner- 3 oz. chicken, ½ TSP flax oil, 3 olives, lettuce, celery 1 spoon cottage cheese

Posted by: sara

Meals for Wednesday 10/01/03

B-Fast- ¼ cup cooked brown rice, ½ cup cooked green lentils, 1 whole egg, 1.5 serving tuna

Snack- 1 apple, ½ cup Uncle Sam’s cereal, ½ cup FF cottage cheese, ½ scoop protein, 1 TSP Almond Butter, cinnamon

Lunch- (Einestieen bagel place) Tuna salad: Tuna, mayo, lettuce, spinach, red cabbage, tomatoes, 1 apple It's says the salad was low fat... not sure how low the fat in the mayo

Snack- 1 apple, ¼ cup Uncle Sam’s cereal, ½ cup LF cottage cheese, ½ scoop protein, 1 TSP PB, 1 strawberry, 5 blueberries, cinnamon

Dinner- 4 oz. salmon, lettuce, onions

Posted by: sara

Meals for Thursday 10/02/03

B-Fast- ½ cup brown rice, 4 oz. pork, 2 TBSP LF cottage cheese, ½ tsp flax oil

Snack- 1 peach, 2 slices whole wheat crackers, 1 scoop protein, 2 TBSP FF cottage cheese, 8 peanuts

Lunch-1 slice bread, ½ cup cooked green lentils, 3 oz. chicken,7 olives, tomatoes, green beans, lettuce, garlic

Snack (Post-workout)- ½ cup oats, ½ cup FF cottage cheese, 2 egg whites, ¼ scoop protein, 2 TSP PB, 1 strawberry, cinnamon (blend all together and baked)

Dinner- ½ cup FF cottage cheese, 1 whole egg, small piece chicken, broccoli

Posted by: sara

Meals for Friday 10/03/03

B-Fast- ½ cup oats, ¾ scoop protein, 1 egg white, ¼ cup FF cottage cheese, 5 blueberries, ½ TBSP PB, cinnamon

Snack- 1 apple, 1 slice bread, ½ cup LF cottage cheese, 1 serving tuna, ½ TBSP PB

Lunch- 1 cup cooked green lentils, 4 oz. salmon, green beans, tomatoes, onions

Snack- 1 apple, 1 slice wheat cracker, 1.5 serving tuna, ¼ cup FF cottage cheese, 1 TSP flax oil

Dinner- 1 scoop protein, 2 TBSP LF cottage cheese, 9 peanuts

Posted by: sara

Meals for Saturday 10/04/03

B-Fast- ½ cup brown rice, 1.5 serving Tuna, ¼ cup LF cottage cheese, 1 TSP flax oil, ½ TSP PB

Snack- (post-workout)- ½ cup oats, 1 scoop protein, 2 TBSP FF cottage cheese, 5 almonds, 5 blueberries, cinnamon

Lunch- 1 apple, 1 slice bread, 1 serving Tuna, ½ cup LF cottage cheese, ½ TSP flax oil, slice tomato

Snack-, 1 cup cooked green lentils, 1 serving Tuna, ½ cup LF cottage cheese, ½ TSP flax oil, green beans, tomatoes, garlic

Dinner- 2 oz. salmon, ½ cup LF cottage cheese, ½ TSP PB, broccoli, lettuce

Posted by: sara

Meals for Sunday 10/05/03

B-Fast- ½ cup brown rice, ½ cup LF cottage cheese, 1 egg white, small piece chicken ~ 1 oz., ½ TSP flax oil

Snack- 1 slice bread, ½ cup cooked green lentils, ½ cup LF cottage cheese, 3 egg whites, ½ TSP flax oil

Lunch- 1 medium potato, 3 oz. chicken, ½ TSP flax oil, tomatoes, lettuce

Snack-1 apple, 1 slice wheat cracker, ½ scoop protein, ½ cup LF cottage cheese, 5 blueberries, ½ TBSP PB, 3 almonds, cinnamon

Dinner- 4 oz. pork, 2 TBSP LF cottage cheese, 6 peanuts, lettuce

Posted by: Stacey

Your meals always look SO good Sara!!! Keep it up honey!!!

Posted by: sara

Thanx Stacey

Posted by: sara

Meals for Monday 10/06/03

B-Fast- ½ cup brown rice, 3 oz. chicken, ½ TSP flax oil

Snack- (post-workout)- ½ cup oats, 1 scoop protein, 1 egg white, 1 TSP Almond Butter, 5 blueberries, cinnamon

Lunch- 1 slice bread, ½ cup cooked green lentils, 4 oz. pork, 2 TBSP LF cottage cheese, ½ TSP flax oil, green beans, tomatoes, lettuce

Snack- 1 apple, ¼ cup Uncle Sam’s cereal, ½ scoop protein, ½ cup FF cottage cheese, 2 TSP PB, 5 blueberries, cinnamon

Dinner- 3 oz. chicken, 4 olives, ½ TSP flax oil, lettuce, broccoli

Posted by: sara

Meals for Tuesday 10/07/03

B-Fast- ½ cup oats, ½ cup FF cottage cheese, 4 egg whites, 2 TSP PB, 5 blueberries, cinnamon (heated all together)

Snack- 1 peach, 3 whole wheat bread sticks crackers, 1 scoop protein, 2 TBSP LF cottage cheese, 5 almonds

Lunch- 1 medium potato, 3 oz. chicken, ½ TSP flax oil, tomatoes, lettuce

Snack- 1 apple, ¼ cup cooked green lentils, 1 whole egg, ½ cup FF cottage cheese, piece of chicken (~ 1oz.)

Dinner- 4 oz. pork, 2 TBSP LF cottage cheese, ½ TSP flax oil, cucumbers

Posted by: sara

I heard fat-free Ricotta cheese got twice the calcuim of cottage cheese... is ricotta cheese recommended as healthy? (sour cream?)

Posted by: sara

Meals for Wednesday 10/08/03

B-Fast- 1 apple, 1 slice bread, 1.5 serving tuna, ¼ cup LF cottage cheese, ½ TSP flax oil

Snack- (post-workout)- ½ cup oats, 1 scoop protein, 1 egg white, ½ TBSP PB, 1 almond, 5 blueberries, cinnamon

Lunch- 1 cup cooked green lentils, 1 whole egg, 1.5 serving tuna, mushrooms, red bell pepper, garlic, parsley

Snack- 1 large plum, 1slice whole wheat cracker, ½ scoop protein, ½ cup FF cottage cheese, 1 TBSP PB, 1 almond, 8 blueberries, cinnamon

Dinner- 2 serving tuna, 1 TSP flax oil, cucumbers

Posted by: sara

Meals for Thursday 10/09/03

B-Fast- ½ cup Brown rice, ½ TSP flax oil, 2 oz. chicken, ¼ cup LF cottage cheese, 1 egg white

Snack- 1 slice bread, 1 large Plum, ½ TBSP PB, 2 TBSP LF cottage cheese, 1 scoop protein

Lunch- 1 slice bread, ½ cup cooked green lentils, ½ TSP flax oil, 4 oz. pork, 2 TBSP LF cottage cheese, green beans, tomatoes, parsley

Snack- 1 apple, 1 slice wheat cracker, ½ scoop protein, ½ scoop LF cottage cheese, 6 almonds, 6 blueberries, cinnamon

Dinner- 3 oz. chicken, ½ TSP flax oil, cucumbers

Posted by: Jodi

Quote:

Originally posted by sara
I heard fat-free Ricotta cheese got twice the calcuim of cottage cheese... is ricotta cheese recommended as healthy? (sour cream?)

Yes ricotta it is

Not the sour cream though.

Posted by: sara

Thanx Jodi

I'll start eating more... I'll start having 2/3 cup brown rice instead of 1/2 cup
not sure what would be the best pre-workout/ post-workout meals for tomorrow

Posted by: Jodi

Check your other journal

Posted by: sara

Got it

Posted by: sara

Meals for Friday 10/10/03

B-Fast- 1 slice bread, 1 apple, 1.5 serving tuna, ¼ cup LF cottage cheese, ½ TSP flax oil

Snack- (post-workout)- ½ cup oats, 1.25 scoop protein, 1 egg white, 6 blueberries, ½ TBSP PB, 1 almond, cinnamon

Lunch- ½ cup Brown rice, ¼ cup cooked green lentils, 2 servings Tuna, ¼ cup LF cottage cheese, ½ TSP flax oil, tomatoes, parsley, cucumbers

Snack- 1 apple, ½ cup Fiber One, ½ cup LF cottage cheese, ¾ scoop protein, 4 peanuts, cinnamon

Dinner- 1 whole egg, ½ cup FF cottage cheese, 1 serving tuna

Posted by: Jodi

Sara, could yo figure out your macros for me. I want to see where we need to start increasing

Posted by: sara

want me to figure out my carbs, fat, protein intakes?

Posted by: sara

I did increase my protein today ~ 30 G protein per meal

Posted by: Jodi

Yes please

Posted by: sara

meal one ~ 29 P, around 37 C, 5.75 F
TWO~ 30 P, 27 C, 6 F
THREE~ 32 P, 32 C, 5 F
FOUR~ 29P, 30 C, 6.5 F
FIVE ~ 32P, 0C, 5.5 F

I'm not counting the carbs from cottage cheese, protein powder, eggs, or veggies (just counting the complex carbs and fruits)
(I'm counting med/large apples as 20 grams of carbs)

Posted by: sara

it's almost midnight here, I'm so tired
good night Jodi

Posted by: sara

Meals for Saturday 10/11/03

ONE- ½ cup oats, 1.25 scoop protein, 1 egg white, 1 almond, ½ TBSP PB, 5 blueberries, cinnamon

TWO- ½ cup cooked brown rice, 1 serving tuna, ½ cup LF cottage cheese, 1 egg white, ½ TSP flax oil

THREE- ½ cup Fiber One, 1 apple, 1.25 protein, 2 TBSP LF cottage cheese, 5 peanuts

FOUR- 1 cup cooked navy beans, 2 serving tuna, 2 TBSP LF cottage cheese, 7 olives, ½ TSP flax oil, tomatoes, garlic, lettuce

FIVE- ~ 4 oz. cooked shrimp, ½ TSP flax oil, ¼ cup LF cottage cheese, 1 egg white, lettuce

Posted by: sara

Meals for Sunday 10/12/03

ONE- ½ cup brown rice, 4 oz. pork, ¼ cup LF cottage cheese, ½ TBSP flax oil

TWO- 1 apple, 1 slice bread, ~3.5 oz. chicken, 2 TBSP LF cottage cheese, 3 olives

THREE- ½ dry cup oats, 1.25 scoop protein, 1 egg white, 6 peanuts, 5 blueberries, cinnamon

FOUR- 1 medium potato, 2 oz. turkey, ½ cup LF cottage cheese, 2 egg whites, tomatoes, lettuce, garlic

FIVE- ½ cup LF cottage cheese, ¾ scoop protein, 5 peanuts, 5 blueberries, cinnamon

Posted by: sara

Meals for Monday 10/13/03

ONE- (Pre-workout) ½ cup brown rice, 3 oz. chicken, 2 egg whites, ½ TSP flax oil

TWO- (Post-workout) 1 slice bread, 1 apple, 1.25 scoop protein, 2 TBSP 2% cottage cheese, ½ TSBP PB

THREE- 1 cup cooked navy beans, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes, lettuce, onions, garlic, parsley

FOUR- 1 slice bread, 1 plum, 4 oz. pork, ¼ cup 2 % cottage cheese, 3 almonds

FIVE- ½ cup 2 % cottage cheese, ¾ scoop protein, 5 peanuts, 5 blueberries, cinnamon (mixed all together and freeze it, just like ice cream!)

Posted by: sara

Meals for Tuesday 10/14/03

ONE-½ cup brown rice, 3 oz. chicken, 2 egg whites, ½ TSP flax oil

TWO- 1 plum,1 slice bread, ½ TBSP PB, 1 scoop protein, 3 TBSP egg white subsitue, 2 TBSP 2% cottage cheese

THREE- 1 cup cooked green lentils, 4 oz. chicken, ½ TSP flax oil, lettuce, tomatoes, cucumbers.

FOUR- 1 apple, ½ cup Uncle Sam’s cereal, 5 blueberries, 1 almond, ½ cup 2 % cottage cheese, ¾ scoop protein

FIVE- 4 oz. pork, 2 oz. Turkey, lettuce

Posted by: sara

Meals for Wednesday 10/15/03

ONE- ½ cup brown rice, 2 servings Tuna, 1 egg white, ½ TSP flax oil, 3 peanuts
(29 P, 6 F)

TWO- (post-workout)- 1 slice bread, 1 apple, 1 scoop protein, 2 TBSP 2 % cottage cheese, 3 TBSP egg white subsitue, ½ TBSP PB, 1 almond
(30 P, 6.6 F)

THREE- ¾ cup cooked green lentils, 1 slice whole wheat cracker, 2 servings Tuna, 1 whole egg, green beans, tomatoes
(32 P, 6 F)

FOUR – 1 apple, ½ cup Fiber One, ½ cup 2 % cottage cheese, ¾ scoop protein, 5 blueberries, 5 peanuts, cinnamon
(29 P, 6.75 F)

FIVE- ½ cup 2 % cottage cheese, 1 serving Tuna, 1 egg white, ½ TSP flax oil, 2 almonds, lettuce
(29 P, 6.2 F)

Posted by: sara

Meals for Friday 10/17/03

ONE- (pre-workout) ½ cup oats, 1 protein, 1 TSP PB, 3 TBSP egg white subsitue, 1 egg white, 5 blueberries, cinnamon
30 P, 6.5 F

TWO- (post-workout)- ½ cup brown rice, 1 serving tuna, ½ cup 2 % cottage cheese, 1 egg white, ½ TSP flax oil
29 P, 6 F

THREE- 1/3cup brown rice, 1/3 cup cooked green lentils, 2 serving tuna, 1 whole egg, tomatoes, green beans, lettuce
32 P, 6.5 F

FOUR- 1 apple, ½ cup Fiber One, 5 peanuts, ¾ scoop protein, ¼ cup 2 % cottage cheese, 3 TBSP egg white subsitue, cinnamon
29 P, 6 F

FIVE- 2 serving tuna, ¼ cup 2 % cottage cheese, 6 almonds
32 P, 5.6 F

Posted by: sara

Meals for Saturday 10/18/03

7:30- 1 slice bread, 1 apple, 2 servings tuna, 2 TBSP 2% cottage cheese, ½ TSP flax oil, 3 olives
(29 P, 6 F)
11:30- ½ cup brown rice, 1.5 serving tuna, 1 egg white, ¼ cup 2% cottage cheese, ½ TSP flax oil, 7 olives
(29 P, 6.25 F)
2:40- ½ cup oats, 1.25 scoop protein, 1 egg white, 3 peanuts, 5 blueberries, cinnamon
(30 P, 6.5 F)
6:30- 1 cup cooked green lentils, 4 oz. salmon, 3 TBSP egg white substitute tomatoes, onions
(30 P, 7 F)
9:00- 1.5 serving tuna, ¼ cup 2% cottage cheese, ½ TBSP Almond butter
(26 p, 6 F)

My sister's B-day, and didn't eat cake

Posted by: Jill

You have a great diet girl!

Your meal 4 above, do you make a pancake out of all that? Oh ya, great that you can only eat '1' almond, sometimes if I get started I cant stop!(They are a weakness for me)

I could eat mixed nuts by the handfuls!

Posted by: sara

Thanx Jill

I used to be a nut freak! ( I still go crazy on nuts sometimes)
actually I had my protein/oats/egg white/ with the blueberries , peanuts and cinnamon at work... and everyone asked me what I was eating, and they said it looks Yummy! and smells good!

Posted by: Jill

Quote:

Originally posted by sara
Thanx Jill

I sometimes eat my oats with everything mixed like that too. I just find that if I make it into a pancake its much more satisfying!!

Try blending your cottage cheese till smooth, then add 1/2 scoop of protein, some cinnamon, and brown sugar twin. I usually add an egg white ( I know its raw

) And blend all together. I literally eat it out of the blender, it is so yummy!

If you add a TBS of SF jam and some fiber one, instead of the cinn / brown st, its almost like cheesecake!

Posted by: sara

Thanx Jill, I tried that too, but I don't use sugar free ham or brown sugar

Posted by: sara

Meals for Sunday 10/19/03

7:30- ½ cup brown rice, 3 oz. chicken, 2 egg whites, ½ TSP flax oil
(30 P, 6.5 F)
11:00- 1 potato, 3.5 oz. liver, tomatoes, parsley
(28 P, 6.5 F)
2:30- 1 apple, 1 slice bread, 1 scoop protein, ½ TBSP PB, 3 TBSP egg white subsitute, 2 TBSP 2% cottage cheese, 5 blueberries
(30 P, 6 F)
5:30- 1 slice bread, ½ cup cooked green lentils, 5 oz. pork, 2 TBSP 2% cottage cheese, 7 olives, grilled egg plants, tomatoes, lettuce
(30 P, 5.5 F)
9:20- ½ cup 2% cottage cheese, ½ scoop protein, 3 TBSP egg white subsitute, 6 peanuts, 5 blueberries, cinnamon
(29P, 6 F)

Posted by: Jill

Quote:

Originally posted by sara
Thanx Jill, I tried that too, but I don't use sugar free ham or brown sugar

Sugar free ham?

Brown sugar TWIN! That stuff is great. I prefer it over other low cal sweetners. Oh by the way I tried flax meal in p pancakes,

great on a no carb day. Thanks!

Posted by: sara

I meant Sugar Free Jam... Not HAM ( I don't use sugar-free Jam or I call it fake sugar)

Posted by: sara

Meals for Monday 10/20/03

7:00 (Pre-workout)- ½ cup brown rice, 3 oz. chicken, 2 egg whites, ½ TSP flax oil
(30P, 6.5F)
9:50- (Post-workout)- ½ cup oats, 1.25 scoop protein, 1 egg white, 3 peanuts, 5 blueberries, cinnamon
(30P, 6.5F)
1:40- 1 slice bread, ½ cup cooked baby lima beans, 5 oz. pork, 2 TBSP 2% cottage cheese, 7 olives, tomatoes, onions, lettuce, parsley, grilled mushrooms
(30P, 5.5F)
5:20- 1 apple, ½ cup cooked baby lima beans, 3.5 oz. liver, onions, 1 almond
(29P, 6.5F)
9:00- ½ scoop protein, ½ cup 2% cottage cheese, ¼ cup egg white subsitue, 6 peanuts, 5 blueberries, cinnamon
(30P, 6 F)

Posted by: sara

Meals for Tuesday 10/21/03

7:00- 1 slice bread, 1 apple, 2.5 oz. chicken, 2 egg whites, 5 peanuts
(26P, 6.5F)
10:00- ½ cup oats, 1 scoop protein, ¼ cup egg white subisute, 1 egg white, 3 peanuts, cinnamon
(31P, 6F)
2:00- 1 cup cooked baby lima beans, 3.5 oz. liver, lettuce
(28P, 6F)
5:00- Dinner at Red Lobster
Plain garden salad: tomatoes, lettuce, onions, cucumbers
Outer Banks Sampler: Broiled Shrimp, Scallops, deviled crab topped with white cheddar, steamed broccoli (this felt very very greasy)
(P??, F??)
9:00- 2 oz. chicken, ½ cup 2% cottage cheese, lettuce
(29P, 4F)

Anyone have approximate fat, protein intake in my 4’th meal?

Posted by: Jenny

hey Sara!

You are doing really good, always very consistent

How has your body changed since you started this and what are your goals?

,
Jen

Posted by: sara

Hey Jenny

thanx sweetie.. when I started eating carbs again (good carbs) I'm maintaining my weight; I'm not losing anymore weight

I was down to 100 lbs, now I gained a little water weight 105 lbs. my goal is to add 10 lbs. of muscles and be around 115 lbs

Posted by: sara

Meals for Wednesday 10/22/03

7:20 – 1 slice bread, 4 TBSP mashed kidney beans, ¼ cup egg white subsitue, 1 egg white, 1.5 serving tuna, 8 peanuts, 10 blueberries
(29 p, 6.5F)
10:50-(post workout)- ½ cup brown rice, 2 servings tuna, ½ TSP flax oil, 3 almonds, tomatoes
(29P, 6.3F)
2:00- 1 cup cooked baby lima beans, 3 strawberries, 4 oz. salmon, ½ serving tuna, onions, tomatoes, green beans, parsley, lettuce
(30P, 7 F)
5:50- 1 apple, ½ cup fiber one, ¾ scoop protein, ½ cup 2 % cottage cheese, 2 peanuts, 5 blueberries, cinnamon
(30P, 5 F)
9:00- 4.5 oz. salmon, garlic
(27P, 7.4 F)

Posted by: Jenny

Quote:

Originally posted by sara
Hey Jenny

thanx sweetie.. when I started eating carbs again (good carbs) I'm maintaining my weight; I'm not losing anymore weight

I was down to 100 lbs, now I gained a little water weight 105 lbs. my goal is to add 10 lbs. of muscles and be around 115 lbs

That sounds good

Don't worry so much about bodyweight though, that really doesn't matter

Are you planning on doing any fitness comps in the future or are you just doing this to feel good?

And hey, we want some pics of ya

you've been here all this time without showing us what you look like

Posted by: sara

Quote:

Originally posted by Jenny
That sounds good

Don't worry so much about bodyweight though, that really doesn't matter

Are you planning on doing any fitness comps in the future or are you just doing this to feel good?
No, no comps in the future

I just want to do this to have some muscles

especially after my accident I lost lots lots of muscles

And hey, we want some pics of ya

you've been here all this time without showing us what you look like

I had a picture @ another forum, I don't have a scanner to post my pix.. sorry hun

Posted by: sara

Meals for Thursday 10/23/03

8:10- 1 slice bread, 1 apple, 5 oz. pork, 2 TBSP 2% cottage cheese, 2 almonds
(30P, 6 F)
12:00- ½ cup oats, 1 scoop protein, ¼ cup egg white subsitute, 1 egg white, 3 peanuts, cinnamon
(31P, 6F)
3:00- ½ cup brown rice, 4oz. Chicken, 7 olives, 3 sprouts, tomatoes
(32P, 6F)
6:10- 1 apple, 1 slice whole wheat cracker, ¾ scoop protein, ½ cup 2% cottage cheese, little more than ½ TBSP PB, 5 blueberries, cinnamon
(29P, 6.5F)
9:30- 4 oz. Chicken, 3 almonds, lettuce
(32P, 6F)

Posted by: sara

Meals for Friday 10/24/03

7:00- 1 apple, 1 slice bread, 2 servings tuna, 1 egg white, 8 peanuts
(29P, 6.75F)
10:00- (post-workout)- ½ cup oats, 1.25 scoop protein, 1 egg white, 3 peanuts, 5 blueberries, cinnamon (made this from the night before and refrigerate it)
(30P, 6.5F)
1:50- ½ cup brown rice, 4 oz. Sole Dover fish, 1 egg white, ½ TSP flax oil, 7 olives, tomatoes, 3 sprouts, lettuce
(29P, 6.20F)
5:20- 1 slice bread, 1/3 cup cooked kidney beans, 3 oz. salmon, 1 egg white, ¼ cup egg white subsitue
(27P, 6.5F)
9:30- ½ cup 2% cottage cheese, 1.5 serving tuna, ½ TSP flax oil
(32P, 5.25F)

Posted by: sara

Meals for Saturday 10/25/03

7:00- ½ cup brown rice, 2 serving tuna, ½ TSP flax oil, 4 peanuts, 5 blueberries
(29P, 6.4F)
10:00- ½ cup oats, 1.25 scoop protein, 1 egg white, 2 peanuts, 5 blueberries, cinnamon
(31P, 6 F)
1:40- 1 slice bread, ½ cup cooked kidney beans, 3 oz. salmon, ¼ cup egg white, 1 egg white, tomatoes, green beans, lettuce
(27P, 6.5F)
5:30- 1 apple, 1 slice whole wheat cracker, 4 oz. salmon, ½ serving tuna
(30P, 7 F)
9:30- ½ cup 2% cottage cheese, ¾ scoop protein, 6 peanuts, cinnamon
(29P, 6F)

Posted by: Jill

Hey girl, your diet looks great as always! Do you ever crave sweets like chocolate or candy?? I really have been lately, seeing all this halloween stuff in the stores. Do you ever cheat? I saw red lobster, but thats not that big of a cheat! Im planning a cheat day on friday...Halloween stuff

What do you think of cheats days, and what would you love to cheat with? Mine would be chocolate and gummies, those little gummy candies for like 5 cents at 7-11'S

Posted by: sara

Quote:

Originally posted by Jill
Hey girl, your diet looks great as always! Thanx hun!
Do you ever crave sweets like chocolate or candy??I don't crave for sweets or candies at all (I don't even want eat cake for my b-day)

I really have been lately, seeing all this halloween stuff in the stores. Do you ever cheat?If I ever want to cheat, I would cheat on peanuts, almonds, cashews.... ( I would want to eat the whole contaier in one sitting)

I saw red lobster, but thats not that big of a cheat! Im planning a cheat day on friday...Halloween stuff

What do you think of cheats days, and what would you love to cheat with? Mine would be chocolate and gummies, those little gummy candies for like 5 cents at 7-11'S

I don't know what else I want to cheat on... you have ideas for me?

Posted by: sara

Meals for Sunday 10/26/03

7:00- ½ cup brown rice, 5 oz. pork, 1 egg white, ½ TSP flax oil, 1 peanut
(29P, 6.5F)
10:20- ½ cup oats, 1 scoop protein, 1 egg white, ¼ cup egg white, 1 TSP PB, 5 blueberries, cinnamon
(31P, 6.5F)
2:40- 1 slice bread, ½ cup cooked kidney beans, 4 oz. extra lean turkey, 1 egg white, ½ TSP flax oil, 4 olives, tomatoes, green beans, onions, lettuce
(29P, 6F)
6:20- 1 apple, ½ cup Fiber One, ½ cup 2% cottage cheese, ¾ scoop protein, 5 peanuts, 5 blueberries, cinnamon
9:30- 2 oz. chicken, ¼ cup 2% cottage cheese, 1 egg white, 3 almonds, 1 capsule fish oil
(25P, 5.8F)

Posted by: sara

Meals for Monday 10/27/03

7:10- (pre-workout)- ½ cup brown rice, 3 oz. extra lean turkey, 1 whole egg
(30P, 7.5F)
10:00- (post-workout)- ½ cup oats, 1.25 scoop protein, 1 egg white, 8 blueberries
(31P, 5F)
1:40- 1 potato, 4 oz. chicken, 1 TSP flax oil, tomatoes, garlic, lettuce
(32P, 10F)
5:40- 1 slice bread, ½ cup cooked kidney beans, 5 oz. pork, 2 TBSP 2% cottage cheese, 6 almonds, tomatoes
(30P, 8F)
~9:30- ½ cup 2% cottage cheese, 3oz. ground beef , 1 fish oil capsule
(30P, 10.5F)

Posted by: sara

Meals for Tuesday 10/27/03

8:20- 1 apple, 1 slice bread, 5 oz. pork, 2 TBSP 2% cottage cheese, 7 peanuts
(30P, 8F)
11:45- ½ cup oats, 1 scoop protein, 1 egg white, ¼ cup egg whites, 8 peanuts, cinnamon
(31P, 8.3F)
2:45- 1 slice bread, ½ cup cooked green lentils, 4 oz. chicken, ½ TSP flax oil, 6 olives, green beans, tomatoes, parsley
(32P, 9F)
6:00- 1 apple, ¼ cup cooked kidney beans, 4.5 oz. lean turkey, ½ TBSP flax oil
(30P, 9F)
9:20- 3 oz. ground beef, ½ cup 2% cottage cheese, 1 fish oil capsule
(30P, 10.5F)

Posted by: Jenny

Your meals look sooo yummy Sara

And I hear ya on those almond and cashew cravings

I'm with Jill too though, this week I've been craving candy, which is rare for me

Posted by: sara

Thanx Jenny

oh you reminded me of PB

Posted by: sara

Meals for Wednesday 10/28/03

7:20- 1 slice bread, ¼ cup cooked lentils, 2 serving tuna, 1 whole egg
(32P, 7.5F)
10:45-(post-workout)- ½ cup oats, 1 scoop protein, 1 egg white, ¼ cup egg whites, 10 blueberries, cinnamon
(31P, 4.5F)
2:25- ½ cup brown rice, 5 oz. salmon, garlic, tomatoes, 2 sprouts, green beans
(30P, 9.2F)
6:20- , ½ cup fiber one , 1 apple, ½ cup 2% cottage cheese, ¾ scoop protein, 5 blueberries, cinnamon, 4 almonds, 4 peanuts ….. then I had lots lots Peanuts, and lots lots Almond butter !!!!(29P, ???F)
What should I have for my 5’th meal? After being so bad today? (would a plain can of tuna be ok?)

Posted by: Jill

You are to funny!!! You sound like me the other night- I went peanut crazy

Then i ate real peanut butter, the sugary stuff. Sometimes I go outa control!!! Im sure a can of tuna will be fine. Dont be so hard on yourself, your diet is wicked!!!!!!!!!!!!!!!!

Posted by: sara

Thanx Jill

.... I'm just confused, why do I always just crave for peanuts when I cheat?

Posted by: sara

Quote:

Originally Posted by sara

Meals for Wednesday 10/28/03

7:20- 1 slice bread, ¼ cup cooked lentils, 2 serving tuna, 1 whole egg
(32P, 7.5F)
10:45-(post-workout)- ½ cup oats, 1 scoop protein, 1 egg white, ¼ cup egg whites, 10 blueberries, cinnamon
(31P, 4.5F)
2:25- ½ cup brown rice, 5 oz. salmon, garlic, tomatoes, 2 sprouts, green beans
(30P, 9.2F)
6:20- , ½ cup fiber one , 1 apple, ½ cup 2% cottage cheese, ¾ scoop protein, 5 blueberries, cinnamon, 4 almonds, 4 peanuts ….. then I had lots lots Peanuts, and lots lots Almond butter !!!!(29P, ???F)
9:40- 3 oz. salmon, 1/2 serving tuna, 1 egg white, lettuce
(27P, 5.2F)

Posted by: Jill

Peanuts are so yummy! Your lucky you crave peanuts-I myself crave sweets, but peanuts are just as hard to stop at 1, or 2, or a huge handful!!! they are addicting.... Keep up the good work, and dont sweat the small stuff!!!!

Posted by: sara

I'll try my best

Posted by: sara

Meals for Thursday 10/30/03

8:20- ½ cup oats, 1 whole egg, 1 egg white, 3 oz. X-tra lean turkey
(30P, 9.5F)
11:45- 1 slice bread, 1 apple, 1.25 scoop protein, 2 TBSP 2% cottage cheese, 1 TBSP PB
(31P, 10F)
2:55- (post-workout)- ¾ cup brown rice, 3 oz. chicken, ¼ cup egg white subsitue, green beans
(30P, 4.5F)
6:20- 1 slice bread, ½ cup cooked green lentils, 5 oz. pork, 1 whole egg, garlic, lettuce
(33P, 9 F)
9:30- ½ cup cooked ground beef (3 oz.), ½ cup 2% cottage cheese, 1 fish oil capsule
(30P, 10.5F)

Posted by: sara

Meals for Friday 10/31/03

7:10- (pre-workout)- 1 slice bread, 1 apple, 1 can tuna, 1 TBSP PB
(32P, 10F)
10:00-(post-workout)- ½ cup oats, 1.25 scoop protein, 2 egg whites, 10 blueberries, cinnamon
(34P, 5F)
1:50- ¾ cup Brown rice, 5 oz. cooked Sole Dover fish, 1 TSP flax oil, 3 sprouts, tomatoes, onions
(33P, 9F)
5:30- ½ cup green lentils, 1 slice bread, 2 serving tuna, 1 whole egg,
(32P, 7.5F)
9:10-(at work)- 1scoop protein, ½ cup 2% cottage cheese, 12 peanuts
(35P, 10F)

Posted by: sara

Meals for Saturday 11/01/03

8:00- 2 slices bread, 2 servings tuna, ¼ cup 2% cottage cheese, ½ TSP flax oil
(32P, 7.5F)
11:00- 1 apple, 2 slices Dark Rye (whole grain crispbread.. 15 carbs, 3 fiber), 4.5 oz. salmon
(30P, 10F)
3:10-(at work)- ½ cup green lentils, ½ cup navy beans, 5 oz. salmon, green beans, red pepper
(34P, 11F)
6:15-(at work)- ½ cup oats, 1.25 scoop protein, 2 egg whites, 3 Almonds, 4 Peanuts, 5 Blueberries, cinnamon (heated in microwave, made it like a cake!)
(34P, 8.8F)
9:30- 2 oz. salmon, 1 serving tuna, 1 oz. Sole Dover fish, 7 almonds
(32P, 9.5F)

Posted by: sara

Meals for Sunday 11/02/03

7:00- 1 apple, 1 slice bread, 5 oz. pork, ¼ cup 2% cottage cheese, ½ TSP flax oil
(34P, 7.5F)
10:00- ½ cup oats, 1.25 scoop protein, 2 egg whites, 3 almonds, 4 peanuts, 5 blueberries, cinnamon, baking soda
(34P, 8.8F)
1:30- ½ cup brown rice, ¼ cup garbanzo beans, 4 oz. chicken, ½ TSP flax oil, green beans, tomatoes
(32P, 8.5F)
4:30- ½ cup green lentils, 2 slices whole wheat bread crisps, 3 oz. ground beef, 1.5 oz. chicken, 1 egg white, green beans, onions
(32P, 9F)
~8:20- 3 oz. ground beef, ½ cup LF cottage cheese, 5 Almonds, broccoli
(30P, 12.5F)

Posted by: sara

Meals for Monday 11/03/03

7:00-(pre-w/o)- 1 slice bread, 1 apple, 2 oz. chicken, ½ cup 2% cottage cheese, ½ TBSP PB
(29P, 9F)
9:50-(post-w/o)- ½ cup oats, 1.25 scoop protein, 1 egg white, 10 blueberries, cinnamon
(31P, 5F)
2:00- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 5 olives, green beans, onions
(32P, 9F)
5:40- 1 slice bread, ½ cup green lentils, 5 oz. pork, 1 whole egg, tomatoes
(34 P, 9 F)
~9:30- ½ cup 2% cottage cheese, 1scoop protein, 1 TBSP flax oil
(35P, 10.5 F)

Posted by: sara

Meals for Tuesday 11//04/03

8:10- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese, ½ TSP flax oil
(30P, 8F)
11:30- ½ cup oats, 1.25 scoop protein, 1 egg white, 6 almonds, 5 blueberries, cinnamon
(31P, 8.5F)
2:40- ½ cup brown rice, ¼ cup garbanzo beans, 1 can chicken, 1 TSP flax oil, tomatoes, broccoli
(30P, 9F)
5:40- ½ cup oats, 1.25 scoop protein, 1 egg white, ½ TBSP PB, 6 blueberries, cinnamon
(31P, 9F)
9:10- ½ cup 2% cottage cheese, ½ cup ground beef (3oz.), 1 capsule fish oil, cucumbers
(30P, 10.5F)

Posted by: sara

Meals for Wednesday 11/05/03

7:20-(pre w/o)- 1 apple, 1 slice bread, 2 servings tuna, ¼ cup 2% cottage cheese, 2 TSP PB
(32P, 9F)
10:20-(post w/o)- ½ cup oats, 1.25 scoop protein, 1 egg white, 6 blueberries, cinnamon
(31P, 5F)
1:40- ¾ cup brown rice, 3 oz. catfish, 1.5 serving tuna, 3 sprouts, tomatoes, garlic
(35P, 9F)
5:40- 1 slice bread, 1/3 cup garbanzo beans, 2 oz. catfish, 1.5 serving tuna, tomatoes, celery
(30P, 8F)
9:20- ½ cup 2% cottage cheese, 1 scoop protein, 7 almonds, 7 peanuts, 5 blueberries, cinnamon
(35P, 11.5F)

Posted by: Jill

What does cat fish taste like? How are things going? Diet looking great as always!

Fell of the wagon the other day,

trying to get my diet in check!

Posted by: sara

Quote:

Originally posted by Jill
What does cat fish taste like? How are things going? Diet looking great as always!

Fell of the wagon the other day,

trying to get my diet in check!

Hey Jill, How you doing?
catfish taste great! especially when you add some garlic powder and some spices (paprika) and cook it on low temp! I love catfish

but watch the fat content, you don't wanna have lots of catfish

Posted by: sara

Meals for Thursday 11/06/03

8:20- 1 apple, 1 slice bread, 3 oz. chicken, 1 whole egg
(30P, 9.5F)
12:00- ½ cup Fiber One, 1 slice bread, 1.5 scoop protein, 2 TSP PB, 5 blueberries
(33P, 10F)
3:00- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes, green beans, celery
(32P, 9F)
6:00- ½ cup oats, 1.25 scoop protein, 1 egg white, 7 Almonds, 5 blueberries, cinnamon
(31P, 9F)
9:20- 4 oz. chicken, 1 TBSP PB, cucumbers
(32P, 11F)

Posted by: sara

Meals for Friday 11/07/03

7:20-(Pre-w/o)- ½ cup oats, 1 scoop protein, 2 egg whites, 2 TSP PB, 6 blueberries, cinnamon
(29P, 10F)
10:10-(Post-w/o)- 2 slices bread, 2 servings tuna, ¼ cup 2% cottage cheese
(32P, 5F)
2:00- ¾ cup brown rice, 3 oz. salmon, 1 serving tuna, 7 olives, tomatoes, garlic, celery
(33P, 9.5F)
5:30- 1 apple, ½ cup green lentils, 2 servings tuna, 1 whole egg, ½ TBSP PB
(32P, 9.5F)
9:20- ½ cup 2% cottage cheese, 1 scoop protein, 1 TBSP PB, 5 blueberries
(35P, 10.5F)

Posted by: sara

Meals for Saturday 11/08/03

7:30- 1 apple, 1/3 cup brown rice, 2 servings tuna, 1 whole egg, 1 TBSP flaxseed meal
(32P, 9.25F)
10:30- 2 slices bread, 2 servings tuna, 1 whole egg
(32P, 9F)
2:10- ½ cup oats, 1.25 scoop protein, 1 egg white, 4 almonds, 5 peanuts, 6 blueberries, cinnamon
(30P, 10F)
5:30- ½ cup navy beans, ¾ cup green lentils, 4.5 oz. salmon, green beans, celery
(30P, 10F)
9:30- ½ cup 2% cottage cheese, 1 serving tuna, 1/2 TBSP flax oil, 7 olives, cucumbers
(26P, 10.5F)

Posted by: sara

Meals for Sunday 11/09/03

8:10- 1 apple, 1 slice bread, 3 oz. chicken, 1 whole egg
(30P, 9.5F)
12:20- ½ cup oats, 1.25 scoop protein, 1egg white, 4 almonds, 5 peanuts, 6 blueberries, cinnamon
(30P, 10F)
3:20- ½ cup brown rice, ¼ cup green lentils, 4 oz. chicken, 2 fish oil capsule, green beans, celery
(32P, 7F)
6:40- (Dinner w/ family)- chicken ribs,1 apple, 6 almonds, 5 pistachios, cucumbers, tomatoes
(? P, ? F)
9:45- ½ cup2% cottage cheese, 1 scoop protein, ½ TBSP PB, 5 blueberries
(35P, 8F)

Posted by: sara

Meals for Monday 11/10/03

7:00- (Pre w/o)- 1 apple, 1 slice bread, ¼ cup 2% cottage cheese, 3 oz. chicken, ½ TBSP PB
(30P, 9F)
10:00-(Post w/o)- ½ cup oats, 1 slice FF dark rye whole wheat cracker, 1.25 protein, 1 egg white, 8 blueberries, cinnamon
(31P, 5F)
1:30- ¾ cup brown rice, 4 oz. chicken, 7 olives, ½ TSP flax oil, 3 peanuts, tomatoes, green beans, garlic
(32P, 10.6F)
5:20- 1 slice bread, ½ cup green lentils, 3 oz. chicken, 1 whole egg, tomatoes, onions
(30P, 9.5F)
~9:20- ½ cup 2% cottage cheese, 1 scoop protein, 1 TBSP PB, 5 blueberries, maybe cucumbers
(35P, 10.5F)

Posted by: Jodi

Looking good Sara

Posted by: sara

Thanx sweetie

Posted by: sara

Meals for Tuesday 11/11/03

7:20- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese, 6 peanuts
(30P, 8.7F)
10:40- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 4 peanuts, 6 blueberries, cinnamon
(31P, 9.2F)
2:20- ½ cup brown rice, ¼ cup garbanzo beans, 4 oz. chicken, ½ TSP flax oil, 7 olives, tomatoes, green beans, garlic
(32P, 9.5F)
5:50- 1 slice bread, ½ cup green lentils, 5 oz. pork, 1 whole egg, tomatoes, onions
(33P, 9F)
9:20- ½ cup 2% cottage cheese, 2 oz. chicken, 1 TSP flax oil, cucumbers, celery
(29P, 9F)

Posted by: sara

Meals for Wednesday 11/12/03

6:45-(pre w/o)- 1 apple, 1 slice bread, 2 servings tuna, 2 TBSP 2% cottage cheese, 1 TBSP PB
(29P, 10F)
9:35-(post w/o)- ½ cup oats, 1 slice whole wheat rye cracker, 1.25 protein, 1 egg white, 8 blueberries, cinnamon
(31P, 5F)
1:20- ¾ cup brown rice, 3 oz. cat fish, 1.5 serving tuna, green beans, celery, onions
(35P, 9F)
5:20 - ½ cup lentils, 1/3 cup brown rice, 3 oz. cat fish, 1.5 serving tuna, 8 blueberries, cucumbers
(35P, 8.5F)
9:00- ½ cup 2% cottage cheese, 3 oz. cat fish, 5 peanuts
(29P, 11.5F)

Posted by: sara

Meals for Thursday 11/13/03

7:00- 1 apple, 1 slice bread, 3 oz. chicken, ¼ cup 2% cottage cheese, 7 peanuts
(30P, 9.2F)
10:10- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 6 blueberries, cinnamon
(31P, 10F)
2:10- ½ cup brown rice, ¼ cup garbanzo beans, 4 oz. chicken, ½ TSP flax oil, 7 olives, green beans, tomatoes
(32P, 9.5F)
5:10- 1 apple, 1 slice bread, 3 oz. chicken, 1 whole egg, tomatoes
(30P, 9.5F)
9:00- ½ cup 2% cottage cheese, 1 scoop protein, 13 peanuts, 5 blueberries, cinnamon
(35P, 10.4F)

Posted by: sara

Meals for Friday 11/14/03

7:20 (Pre w/o)- 1/3 cup oats,1 apple, 2 servings tuna, 1 egg white, 1 TBSP PB, cinnamon
(29P, 10F)
~9:30- PWO shake 1.25 protein/ water
(28P, 1.8F)
10:20- 2 slices bread, 2 servings tuna, 1 whole egg
(32P, 9F)
2:00- ½ cup brown rice, ¼ cup garbanzo beans, 2 oz. catfish, 1.5 serving tuna, ½ TSP flax oil, 3 olives, green beans, tomatoes, broccoli
(30P, 10.2F)
6:00- 2 servings tuna, ¼ cup 2% cottage cheese, 3 whole wheat bread sticks, 1 cup red lentils soup cooked with onions, olive oil, some barely and spices, 1 fish oil
(32P, F?) not sure about the fat content from the lentils soup
9:15- ½ cup 2 % cottage cheese, 1 scoop protein, 15 peanuts, cinnamon
(35P, 11.5F)
1 cup Tea (Think O2)

So tired.. had to stay at work till 11:00pm :eviltongue:

Posted by: Jill

You eat lotsa tuna. Do you eat the white tuna, or the less expensive brown stuff? I can only eat the white!

Posted by: sara

Meals for Saturday 11/15/03

7:30- 1 slice bread, 1 apple, 1 serving tuna, ½ cup 2% cottage cheese, 1 whole egg
(32P, 9F)
10:30- 1 slice bread, ½ cup Fiber One, 1.5 protein, ½ TBSP PB, 5 blueberries
(33P, 8.75F)
2:20- ½ cup brown rice, ¼ cup garbanzo beans, 2 servings tuna, 1 whole egg, 5 olives, broccoli, green beans
(32P, 9 F)
5:30- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
9:15- 5 oz. Cooked Trouts fish, lots of broccoli, cucumbers
(37P, 12F)

Posted by: sara

Quote:

Originally posted by Jill
You eat lotsa tuna. Do you eat the white tuna, or the less expensive brown stuff? I can only eat the white!

[color=firebrick]Ya, I eat lots of fish on Wed, Fri and Sat
mostly I eat the cheap brown tuna.. sometimes I get the white tuna

[color=firebrick]

Posted by: sara

Meals for Sunday 11/16/03

7:35- 1 apple, 1 slice bread, 3-oz. chicken, ¼ cup 2% cottage cheese, 7 peanuts
(30P, 9.2F)
10:35- ½ cup oats, 1.25 protein, 1 egg white, ½ TBSP PB, 5 blueberries, cinnamon
(31P, 8.75F)
2:00- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 5 olives, green beans, tomatoes, celery
(32P, 9F)
5:30- 1 cup green lentils, 3-oz. chicken, 1 whole egg, broccoli, tomatoes
(30P, 8F)
9:10- ½ cup 2% cottage cheese, 1 scoop protein, 5 Peanuts, 5 Almonds, 5 Pistachios, 5 blueberries, cinnamon
(35P,10F)

Posted by: sara

Meals for Monday 11/17/03

7:20-(pre-w/o)- 1 apple, 1/3 cup oats, 3 oz. chicken, ¼ cup 2% cottage cheese, ½ TBSP PB, cinnamon
(30P, 10F)
PWO shake… 1.25 protein/water (28P, 1.9F)
10:30- 2 slices bread, 3 oz. chicken, 2 egg whites, 5 Almonds
(30P, 9F)
2:05- ¾ cup brown rice, 4 oz. chicken, ½ TSP flax oil, 7 olives, cucumbers, tomatoes, green beans, lettuce
(32P, 9F)
5:20- ½ cup Fiber one, ½ cup green lentils, 1.5 protein, 2 strawberries, lots of nuts! (over 30 almonds, lots peanuts, PB, pistachios and cashews)

ops: (35P, ????? F)
9:30- 1 cup FF cottage cheese (my punishment from meal 4)
(26P, 0F)

I know I cheated again on nuts! And tomorrow I’m going to have a slice of cheesecake

Posted by: Jill

Glad to see you cheated, somewhat! A cheat on nuts? I wish I could cheat on nuts..... instead of chocolate. Do you like salted nuts? I do

Posted by: sara

ya I cheat on nuts! but thats more fat than what everyone else cheats on...
I'm guessing 100 grams of fat in that meal
I like roasted nuts.. salted or unsalted don't matter

Posted by: Jill

But you are a tiny little thing, a little fat wont hurt ya! I cheated with chineese food and a tonne of chocolate all weekend, I felt like a real fatty this am, did extra cardio! Im gonna post some pics later tonight, check em out! You should post some, you are at 1116 posts!!!!!

Posted by: sara

I don't have a scanner

Posted by: Jill

Digital camera?

Posted by: Jodi

Quote:

Originally posted by sara
I don't have a scanner

We can take care of this when I move if you wish.

Posted by: Jill

Posted by: sara

No Digital camera either..

Thanx Jodi

we will! I wish if you can be CPT at the new gym next to my house

Posted by: Jenny

Hey Sara!

Oh I hear ya on wanting to cheat on nuts

I've eliminated nuts from my meal plan entirely cause I always eat like 5 more than I'm supposed to

Since I'm cutting that can't happen

I've been almond free for 2 days and it's not fun

Have a great day

Posted by: sara

Thanx Jen

I'll try my best to not to cheat on nuts anymore

Posted by: sara

I had my B-day cheese cake today

Posted by: sara

Meals for Tuesday 11/18/03

8:05- 1 apple, 1 slice bread, ¼ cup 2% cottage cheese, 3 oz. chicken, ½ TSP flax oil
(30P, 8F)
11:35- ½ cup oats, 1.25 protein, 1 egg white, 4 almonds, 5 peanuts, 5 blueberries, cinnamon
(31P, 10F)
2:40- ½ cup brown rice, ¼ cup green lentils, 5 oz. pork, 1 whole egg, green beans, tomatoes
(33P, 8.5F)
5:45- Strawberry Cheese cake, 1.5 protein
(33P, ???F)
9:20- ½ cup 2% cottage cheese, 2 oz. chicken, cucumbers, 1 fish oil capsule
(29P, 5F)

Posted by: IainDaniel

Hey Sara,

You are such a good girl

I know if it was my birthday, I would have posted it just to amaze people with the junk that I could put in my body.

Happy Birthday

Just buggin ya!

Posted by: Jodi

Happy Birthday Sara!

Posted by: Jenny

Happy B-day Sara!

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