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Bladezz - Cut Journal

DAILY MEAL: 05/21/2003: WEDNESDAY - CAL: 1735

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
3- Tonalin CLA 1000mg (750 actual/total)

Meal #1 /8:00am:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,1 Fat, 130 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)
1/2 CUP OATMEAL (OLD FASHIONED - 1/2 CUP PRE-MEASURED DRY)
(27G CARBS, 6G PROTEIN, 3 FAT, 156 CALORIES)

=34g Protein, 27g Carbs, 11 Fat/Calories: 368


water 32oz.


MEAL #2 / 10:45A:
6oz. Tuna (water packed)
(1g carbs, 35 Protein, 0g Fat, 160 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1 TBLSP Mayonnaise
(0g carbs, 0 Protein, 11g Fat, 99 calories)

=36g Protein, 2g Carbs, 11g Fat/Calories: 266


MEAL #3 /1:00P:
1- DOCTOR'S CHOICE FOR WOMEN "MULTI VITAMIN"

1 SCOOP OP. NUTRITION/PRO-COMPLEX
(1 CARBS, 28 PROTEIN,0 FAT, 130 CALORIES)
1/2 CUP OATMEAL (OLD FASHIONED - 1/2 CUP PRE-MEASURED DRY)
(27G CARBS, 6G PROTEIN, 3 FAT, 156 CALORIES)
1/2 TBS FLAX OIL
(0G CARBS, 0 PROTEIN, 7G FAT, 60 CALORIES)

=34G PROTEIN, 28G CARBS, 10 FAT/CALORIES: 346

WORKOUT: LEGZZ/BACK
WATER 32 OZ.

MEAL #4 /4:00P:
1 CUP TUNA (WATER PACKED)
(1G CARBS, 35 PROTEIN, 0G FAT, 160 CALORIES)
1 CUP SPINACH LEAVES
(1G CARBS, 1 PROTEIN, 0G FAT, 7 CALORIES)
1 TBLSP MAYONNAISE
(0G CARBS, 0 PROTEIN, 11G FAT, 99 CALORIES)

=36G PROTEIN, 2G CARBS, 11G FAT/CALORIES: 266

MEAL #5 /7:00P:

4 OZ. CHICKEN BREAST (BAKED)
(0G CARBS, 32 PROTEIN, 4G FAT, 170 CALORIES)
1/2 cup Brown Rice
(22 carbs, 2 protein, 1 Fat, 107 calories)

=32G PROTEIN, 22G CARBS, 5G FAT/CALORIES: 277

WATER 32 OZ.

MEAL #6 /9:30P:
1- DOCTOR'S CHOICE FOR WOMEN "MULTI VITAMIN"

1.2 SCOOP OP. NUTRITION/PRO-COMPLEX
(2 CARBS, 34 PROTEIN, 1 FAT, 130 CALORIES)
3/4 TBS FLAX OIL
(0G CARBS, 0 PROTEIN, 10G FAT, 60 CALORIES)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34G PROTEIN, 7G CARBS, 11G FAT/CALORIES: 212

*************************************************
3 TONALINS CLA'S (TOTAL COUNT FOR DAY) 3G FAT=30CAL.
(0G CARB, 3G FAT, 30 CALORIES)
= 0G PROTEIN, 0GCARBS, 3 FAT/CALORIES: 30
******************************************
TOTALS: =206G PROTEIN, 88G CARBS, 66G FAT - CALORIES: 1735
***********************************


DAILY SUPPLEMENT PROGRAM:
***********************
MULTI VITAMIN
3-TONALIN CLA
NO BCAA'S - ONLY ON CUT!
1 ANTIOXIDANTS IN A.M. AND ONLY AFTER TRAINING (VITAMIN C 1000 MG)
2 500MG CALCIUM (IN A.M. OR BEFORE BED)
***********************
 
DAILY MEAL: 05/22/2003: Thursday - Cal: 1772

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:30am:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(27g carbs, 6g protein, 3 Fat, 156 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=34g Protein, 28g Carbs, 10 Fat/Calories: 346


water 32oz.

Meal #2 /11:30a:
1 cup Tuna (water packed) w/ cayenne pepper
(0g carbs, 35 Protein, 1g Fat, 160 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1/2 TBS Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=36g Protein, 1g Carbs, 12g Fat/Calories: 216


Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA
1 SCOOP OP. Nutrition/PRO-COMPLEX
(1g Carbs, 28g Protien, 0g Fat, 130 Calories)
1/2 cup OATMEAL (OLD FASHIONED - 1/2 cup dry)
(27g Carbs, 6g Protein, 3g Fat, 156 Calories)
1/2 TBS Flax Oil
(0g Carbs, 0g Protien, 7g Fat, 60 Calories)

=34G Protein, 28g Carbs, 10 Fat/Calories: 346

WORKOUT: CHEST/ARMS
Water 32 oz.

Meal #4 /4:30p:
1- Doctor's Choice for Women "Multi Vitamin"
1 cup Tuna (water packed) w/ cayenne pepper
(0g carbs, 35 Protein, 1g Fat, 160 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1/2 TBS Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=36g Protein, 1g Carbs, 12g Fat/Calories: 216


Meal #5 /8:00p:
1 Egg Whole (omelet)
(0g carbs, 6 Protein, 5g Fat, 68 calories)
7 Egg Whites (omelet)
(2g carbs, 24 Protein, 0g Fat, 115 calories)
1 cup mixed Veggies (omelet) w/lite soy sauce
(3g carbs, 1 Protein, 0g Fat, 7 calories)
1 Tblsp. Heavy Cream
(1g carbs, 1 Protein, 6g Fat, 50 calories)

=32g Protein, 6g Carbs, 11g Fat/Calories: 240

Water 32 oz.

Meal #6 /10:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA
2- 1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 5g Carbs, 10g Fat/Calories: 242

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =206g Protein, 69g Carbs, 68g Fat - Calories: 1772
***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 500mg Calcium
***********************
 
Good, now lets see 1 full week. :D
 
DAILY MEAL: 05/23/2003: Friday - Cal: 1785

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:30am:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(27g carbs, 6g protein, 3 Fat, 156 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=34g Protein, 28g Carbs, 10 Fat/Calories: 346


water 32oz.

Meal #2 /12:00p:
1 cup Tuna (water packed) w/ cayenne pepper
(0g carbs, 35 Protein, 1g Fat, 160 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1/2 TBS Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)
Real Coffee 8oz W/ Heavy Cream
(2g carbs, 0 Protein, 6g Fat, 40 calories)

=36g Protein, 3g Carbs, 12g Fat/Calories: 256


Meal #3 /3:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA
1 SCOOP OP. Nutrition/PRO-COMPLEX
(1g Carbs, 28g Protein, 0g Fat, 130 Calories)
1/2 cup OATMEAL (OLD FASHIONED - 1/2 cup dry)
(27g Carbs, 6g Protein, 3g Fat, 156 Calories)
3/4 TBS Flax Oil
(0g Carbs, 0g Protein, 10g Fat, 90 Calories)

=34G Protein, 28g Carbs, 10 Fat/Calories: 376

WORKOUT: NONE
Water 32 oz.

Meal #4 /5:30p:
1- Doctor's Choice for Women "Multi Vitamin"
1 cup Tuna (water packed) w/ cayenne pepper
(0g carbs, 35 Protein, 1g Fat, 160 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1/2 TBS Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=36g Protein, 1g Carbs, 12g Fat/Calories: 216


Meal #5 /8:00p:
1 Egg Yolk (omelet)
(0g carbs, 3 Protein, 5g Fat, 61 calories)
4 Egg Whites (omelet)
(1g carbs, 14 Protein, 0g Fat, 66 calories)
1/2 TBS Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)
1/2 SCOOP OP. Nutrition/PRO-COMPLEX
(0g Carbs, 14g Protein, 0g Fat, 65 Calories)

=31g Protein, 1g Carbs, 10g Fat/Calories: 241

Water 32 oz.

Meal #6 /11:00p: Frozen Protein Sorbet
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA
2- 1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 5g Carbs, 10g Fat/Calories: 242

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =188g Protein, 94g Carbs, 73g Fat - Calories: 1785
***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 500mg Calcium
***********************
 
Hi Sara, how have you been ?:)
 
DAILY MEAL: 05/24/2003: Saturday - Cal: 1704

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:30am:
1 Egg Yolk (omelet)
(0g carbs, 3 Protein, 5g Fat, 61 calories)
5 Egg Whites (omelet)
(2g carbs, 17 Protein, 0g Fat, 82 calories)
Real Coffee 8oz W/ Heavy Cream
(2g carbs, 0 Protein, 6g Fat, 40 calories)
1 cup mixed frozen Berries
(10g carbs, 1 Protein, 0g Fat, 44 calories)

=21g Protein, 14g Carbs, 10 Fat/Calories: 227


Meal #2 /11:00a:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(27g carbs, 6g protein, 3 Fat, 156 calories)
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 28g Carbs, 10 Fat/Calories: 308


water 32oz.


Meal #3 /2:00p:
1 cup Tuna (water packed) w/ cayenne pepper
(0g carbs, 35 Protein, 1g Fat, 160 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
1/2 TBS Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=36g Protein, 3g Carbs, 12g Fat/Calories: 256


WORKOUT: NONE
Water 32 oz.

Meal #4 /5:00p:

4oz. Chicken Breast (grilled)
(0g carbs, 34 Protein, 4g Fat, 183 calories)
1/2 TBS Mayonnaise
(0g carbs, 0 Protein, 5g Fat, 49 calories)

=36g Protein, 0g Carbs, 9g Fat/Calories: 209


Meal #5 /8:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

4oz. Ground Beef (grilled)
(0g carbs, 32 Protein, 23g Fat, 321 calories)
3/4 Cup Mixed Veggies (skewer grilled) (Onion/Brocolli/Mushrooms)
(7g carbs, 2 Protein, 0g Fat, 45 calories)

=32g Protein, 7g Carbs, 17g Fat/Calories: 366

Water 32 oz.

Meal #6 /11:00p: Frozen Protein Sorbet
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA
1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 6g Carbs, 10g Fat/Calories: 242

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =189g Protein, 69g Carbs, 57g Fat - Calories: 1704 ***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 500mg Calcium
***********************
 
DAILY MEAL: 05/25/2003: Sunday - Cal: 1685

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:00am:
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 28 protein, 1 Fat, 130 calories)
1 Egg Yolk
(0g carbs, 3 Protein, 5g Fat, 61 calories)
1 Egg Whites
(0g carbs, 3 Protein, 0g Fat, 16 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 7g Carbs, 12g Fat/Calories: 287


Meal #2 /10:30a:

3 ea. Grilled Chicken Drumsticks
(0 carbs, 29 protein, 6 Fat, 179 calories)
Salsa, Tomato, Garlic, Celery, Cilantro Salad
(3 carbs, 2 protein, 2 Fat, 70 calories)

=31g Protein, 3g Carbs, 9 Fat/Calories: 249


water 32oz.


Meal #3 /1:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

½ Cup Brown Rice Cooked
(22g carbs, 1 Protein, 1g Fat, 107 calories)
6oz. Steak (grilled)
(0g carbs, 36 Protein, 9g Fat, 252 calories)
1/2 TBS Vinaigrette Salad Oil
(1g carbs, 0 Protein, 4g Fat, 34 calories)

=37g Protein, 23g Carbs, 14g Fat/Calories: 393



WORKOUT: NONE
Water 32 oz.


Meal #4 /4:00p:

4oz. Chicken Breast (grilled)
(0g carbs, 34 Protein, 4g Fat, 183 calories)
1 cup Spinach leaves
(1g carbs, 1 Protein, 0g Fat, 7 calories)
3 TBLSP. Salsa w/oil
(3g carbs, 1 Protein, 6g Fat, 43 calories)

=36g Protein, 4g Carbs, 10g Fat/Calories: 233


Meal #5 /7:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

3 ea. Grilled Chicken Drumsticks
(0 carbs, 29 protein, 6 Fat, 179 calories)
1/2 C Spinach leaves (fresh)
(1g carbs, 0 Protein, 0g Fat, 3 calories)
1/2 TBS Vinaigrette Salad Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)
1/2 C Mixed Veggies
(6g carbs, 2 Protein, 0g Fat, 28 calories)

=31g Protein, 8g Carbs, 13g Fat/Calories: 280

Water 32 oz.

Meal #6 /10:30p: Frozen Protein Sorbet
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 6g Carbs, 10g Fat/Calories: 242

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =202g Protein, 62g Carbs, 68g Fat - Calories: 1685 ***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 200mg Calcium
***********************
 
DAILY MEAL: 05/26/2003: Monday - Cal: 1655 MEMORIAL DAY

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:00am:
6 Egg Whites (OMELET)
(2g carbs, 21 Protein, 0g Fat, 99 calories)
½ C Mixed Veggies
(6g carbs, 2 Protein, 0g Fat, 28 calories)
Real Coffee 8oz W/ Heavy Cream
(2g carbs, 0 Protein, 11g Fat, 40 calories)
.25 SCOOP Op. Nutrition Pro-Complex
(2g carbs, 11 Protein, 0g Fat, 52 calories)

=34g Protein, 12g Carbs, 11g Fat/Calories: 219


Meal #2 /10:30a:

3 ea. Grilled Chicken Drumsticks
(0 carbs, 29 protein, 6 Fat, 179 calories)
½ Cup Brown Rice Cooked
(22g carbs, 1 Protein, 1g Fat, 107 calories)

=30g Protein, 22g Carbs, 7g Fat/Calories: 286


water 32oz.


Meal #3 /12:30p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
1/2 C Oatmeal (old fashioned - 1/2 cup pre-measured dry)
(27g carbs, 6g protein, 3 Fat, 156 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=34g Protein, 28g Carbs, 10 Fat/Calories: 346


WORKOUT: NONE
Water 32 oz.

Meal #4 /3:00p:

5oz. Steak w/bone (grilled)
(0g carbs, 34 Protein, 4g Fat, 183 calories)
Salsa, Tomato, Garlic, Celery, Cilantro Salad
(3 carbs, 2 protein, 2 Fat, 70 calories)
1/2 TBS Vinaigrette Salad Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)

=36g Protein, 4g Carbs, 13g Fat/Calories: 323


Meal #5 /6:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)

=34g Protein, 0g Carbs, 4g Fat/Calories: 183

Water 32 oz.

Meal #6 /10:00p: Frozen Protein Sorbet
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 6g Carbs, 10g Fat/Calories: 242

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =197g Protein, 81g Carbs, 58g Fat - Calories: 1655 ***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 200mg Calcium
***********************
 
DAILY MEAL: 05/27/2003: Tuesday - Cal: 1759

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:00am:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(27g carbs, 6g protein, 3 Fat, 156 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=34g Protein, 28g Carbs, 10 Fat/Calories: 346


Meal #2 /11:00a:

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
½ Cup Mixed Veggies
(6g carbs, 2 Protein, 0g Fat, 28 calories)
1 TBL Italian Dressing Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)

=36g Protein, 7g Carbs, 11g Fat/Calories: 281

water 32oz.


Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
½ Cup Mixed Veggies
(6g carbs, 2 Protein, 0g Fat, 28 calories)
1 TBL Italian Dressing Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)

=36g Protein, 7g Carbs, 11g Fat/Calories: 281


Meal #4 /4:00p:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
.9 TBS Flax Oil
(0g carbs, 0 Protein, 12g Fat, 130 calories)

=28g Protein, 1g Carbs, 12 Fat/Calories: 260

WORKOUT: NONE-Rescheduled



Meal #5 /7:00p:

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
1/2 TBS Vinaigrette Salad Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)
½ Cup Brown Rice Cooked
(22g carbs, 1 Protein, 1g Fat, 107 calories)

=35g Protein, 23g Carbs, 12g Fat/Calories: 360


Water 32 oz.


Meal #6 /10:00p: Frozen Protein Sorbet
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 6g Carbs, 10g Fat/Calories: 242

Water 32oz.

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =198g Protein, 77g Carbs, 72g Fat - Calories: 1759 ***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 200mg Calcium
***********************
 
Last edited:
Muscle Gelz Transdermals
IronMag Labs Prohormones
DAILY MEAL: 05/28/2003: Wednesday - Cal: 1759

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:00am:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
1/2 cup oatmeal (old fashioned - 1/2 cup pre-measured dry)
(27g carbs, 6g protein, 3 Fat, 156 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 7g Fat, 60 calories)

=34g Protein, 28g Carbs, 10 Fat/Calories: 346


Meal #2 /11:00a:

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
½ Cup Mixed Veggies
(6g carbs, 2 Protein, 0g Fat, 28 calories)
1 TBL Italian Dressing Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)

=36g Protein, 7g Carbs, 11g Fat/Calories: 281

water 32oz.


Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
½ Cup Mixed Veggies
(6g carbs, 2 Protein, 0g Fat, 28 calories)
1 TBL Italian Dressing Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)

=36g Protein, 7g Carbs, 11g Fat/Calories: 281


Meal #4 /4:00p:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 28 protein,0 Fat, 130 calories)
.9 TBS Flax Oil
(0g carbs, 0 Protein, 12g Fat, 130 calories)

=28g Protein, 1g Carbs, 12 Fat/Calories: 260

WORKOUT: BACK / LEGGZZ
Water 32 oz.


Meal #5 /7:00p:

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
1/2 TBS Vinaigrette Salad Oil
(1g carbs, 0 Protein, 7g Fat, 70 calories)
½ Cup Brown Rice Cooked
(22g carbs, 1 Protein, 1g Fat, 107 calories)

=35g Protein, 23g Carbs, 12g Fat/Calories: 360


Water 32 oz.


Meal #6 /10:00p: Frozen Protein Sorbet
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 6g Carbs, 10g Fat/Calories: 242

Water 32oz.

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =198g Protein, 77g Carbs, 72g Fat - Calories: 1759 ***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 200mg Calcium
***********************
 
DAILY MEAL: 05/29/2003: Thursday - Cal: 1735

Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:00am:
1 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein,0 Fat, 130 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 60 calories)
1/2 C Berries
(22g carbs, 0 Protein, 0g Fat, 5 calories)

=34g Protein, 22g Carbs, 10 Fat/Calories: 195


Meal #2 /11:00a:

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
½ Cup Brown Rice Cooked
(22g carbs, 1 Protein, 1g Fat, 107 calories)
½ Cup Mixed Veggies
(6g carbs, 2 Protein, 0g Fat, 28 calories)

=37g Protein, 28g Carbs, 5g Fat/Calories: 318

water 32oz.


Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

4 oz. Chicken Breast (grilled)
(0 carbs, 34 protein, 4 Fat, 183 calories)
½ Cup Spinach
(6g carbs, 2 Protein, 0g Fat, 28 calories)
1 TBL FLAX OIL
(1g carbs, 0 Protein, 11g Fat, 70 calories)

=36g Protein, 7g Carbs, 14g Fat/Calories: 281


WORKOUT: NONE


Meal #4 /5:30p:

7 oz. Fish (raw-baked)
(0 carbs, 35 protein, 6 Fat, 204 calories)
1 TBL FLAX OIL
(1g carbs, 0 Protein, 11g Fat, 70 calories)

=35g Protein, 1g Carbs, 16g Fat/Calories: 274


Water 32 oz.

Meal #5 /8:00p:

7oz FISH (raw-baked)
(0 carbs, 35 protein, 6 Fat, 204 calories)
1 TBL FLAX OIL
(1g carbs, 0 Protein, 11g Fat, 70 calories)

=35g Protein, 1g Carbs, 16g Fat/Calories: 274


Meal #6 /10:30p: Frozen Protein Sorbet
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1.2 Scoop Op. Nutrition/Pro-Complex
(1 carbs, 34 protein, 0 Fat, 140 calories)
3/4 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 80 calories
1/2 cup mixed frozen Berries
(5g carbs, 0 Protein, 0g Fat, 22 calories)

=34g Protein, 6g Carbs, 10g Fat/Calories: 242

*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =207g Protein, 56g Carbs, 77g Fat - Calories: 1735 ***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 200mg Calcium
***********************
 
TOTALS: =207g Protein, 56g Carbs, 77g Fat - Calories: 1735
Click to expand...

Time for a tweak, not Atkins :D


Go to 5 meals........

185 P 60 C 75 F..1 calories 1655 caloires in 5 meals

35 P 25 C 12 F
40 P 05 C 12 F (berries)
35 P 25 C 12 F
40 P 05 C 12 F (berries)
35 P 00 C 15 F


DP
 
Alright! Thanx DP :)
 
DAILY MEAL: 05/30/2003: Friday - Cal: 1652
1- Doctor's Choice for Women "Multi Vitamin"
1- Slow Release Vitamin C (1000mg)
1- Tonalin CLA

Meal #1 /8:30am:
1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 35 protein,1 Fat, 130 calories)
1/3 TBS Flax Oil
(0g carbs, 0 Protein, 11g Fat, 60 calories)
1/2 C Berries
(22g carbs, 0 Protein, 0g Fat, 5 calories)

=35g Protein, 24g Carbs, 12 Fat/Calories: 195


Meal #2 /11:00a:

5 oz. Tuna
(0 carbs, 36 protein, 1 Fat, 164 calories)
½ Cup Brown Rice Cooked
(22g carbs, 1 Protein, 1g Fat, 107 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 60 calories)

=37g Protein, 22g Carbs, 12g Fat/Calories: 331

water 32oz.


Meal #3 /2:00p:
1- Doctor's Choice for Women "Multi Vitamin"
1- Tonalin CLA

1 Scoop Op. Nutrition/Pro-Complex
(2 carbs, 34 protein,1 Fat, 130 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 60 calories)
1 C Green Beans
(4g carbs, 1 Protein, 0g Fat, 17 calories)

=35g Protein, 6g Carbs, 11g Fat/Calories: 207


WORKOUT: NONE


Meal #4 /4:30p:

5 oz. Tuna
(0 carbs, 36 protein, 1 Fat, 164 calories)
½ Cup Brown Rice Cooked
(22g carbs, 1 Protein, 1g Fat, 107 calories)
1/2 TBS Flax Oil
(0g carbs, 0 Protein, 10g Fat, 60 calories)

=37g Protein, 22g Carbs, 12g Fat/Calories: 331


Water 32 oz.

Meal #5 /7:00p:
1- Doctor's Choice for Women "Multi Vitamin"

7oz FISH (raw-baked)
(0 carbs, 40 protein, 6 Fat, 204 calories)
1/2 TBL FLAX OIL
(1g carbs, 0 Protein, 7g Fat, 70 calories)

=40g Protein, 0g Carbs, 13g Fat/Calories: 274


*************************************************
3 Tonalins CLA's (total count for day) 3g Fat=30cal.
(0g carb, 3g Fat, 30 calories)

= 0g Protein, 0gCarbs, 3 Fat/Calories: 30
******************************************
TOTALS: =185g Protein, 64g Carbs, 71g Fat - Calories: 1652 ***********************************

Daily Supplement Program:
***********************
Multi Vitamin
3-Tonalin CLA
NO BCAA'S - ONLY ON CUT!
1 Antioxidant in A.M. and only AFTER training (Vitamin C 1000 mg)
2 200mg Calcium
***********************
 
More great information ! In my fat-loss goals you think that eating carbs before my workout had a lot to do with me not budging in fat loss?

I also chew mega Eclipse gum for my teeth and gums ( lowers problems for my mouth!) before workout as well...hmmmm

I just read info on a link about fructose:
http://www.ironmagazineforums.com/showthread.php?s=&threadid=11422&highlight=sweetner

I am posting the info here for myself to review later....
Taken from factsaboutfitness.com...


The one food you must avoid if you want to burn fat during your next workout...
Want to burn more fat during your next workout? Make sure to avoid carbohydrates before you train.

A research team from the University of Texas report that 60 grams of carbohydrate taken in the hour prior to exercise reduces the amount of fat used for fuel. Subjects taking part in the the study exercised for 60 minutes after either:

Consuming nothing

Consuming 60 grams of fructose

Consuming 60 grams of glucose

The table below shows you how fat burning dropped after consumption of either fructose or glucose following 20-30 minutes of exercise.

TABLE 1: The reduction in fat oxidation following the consumption of either fructose or glucose post-exercise.
Trial Reduction in Fat Oxidation
Glucose - 49%
Fructose - 31%

As you can see, there was a marked drop in fat oxidation during both trials. In fact, when they trained on an empty stomach, subjects burned almost twice as much fat as they did after consuming glucose.

It's all to do with the availability of fuel. Give your body carbohydrate, and it simply uses more carbohydrate. Deprive it of carbohydrate, and it relies to a greater extent on fat as a fuel.

Jeffrey F. Horowitz, the scientist leading the study, agrees.


"To maintain high rates of fat oxidation at rest and during subsequent exercise," Horowitz points out, "people should not eat even small amounts of carbohydrate before exercise."
Now, this doesn't necessarily apply for everyone. After all, there's plenty of research showing that people training for muscle size and strength would actually benefit from a carbohydrate drink before or during a workout.

But if your main goal is fat loss then the message is clear -- if you can, avoid carbohydrate for at least four hours before you train.


According to this study, while both are poor choices pre-workout, fructose ingested prior to a workout reduces fat oxidation less than glucose, that would mean it is a better pre- workout carb if one were to want to ingest a preworkout carb.
 
I am back to start a new program. I went from 160 to 170lbs over the past 9mos. With my diet all screwed up - it's time to get real...let me know what I can take for muscle recovery.

I have my diet and am getting the Venuto book too. I found that starting weights again, this time is taking a bigger toll on me. My muscles have really been hurt this past week. Should I get L-Glutamine and add to my amino/op.nutrition after workout meal?

I feel bad cuz I am up to 29% bodyfat. I lost my job, and had a few deaths in the family - really screwed my mental state up.

But my aim is get back on track - let me know about the muscle recovery...any suggestions are appreciated?
 
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