JUMP TO A DAY TO SEE MEAL/WORKOUT/MOOD LOGS:
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
Workout:
- 45 minutes of upper body weights (chest, back, shoulders, biceps, triceps)
Food:
- Meal 1: coffee with creamer; 3/4c oats made with water, cinnamon, stevia, vanilla; 2T Artisana cashew butter
- Snack: homemade protein bar (oats, dried fruit, nuts)
- Meal 2: “fried” rice with 1/2c brown rice, mixed frozen vegetables, 1 egg
- Snack: protein smoothie with 1 scoop BiPro protein powder, 1/2 banana, ice, 8oz unsweetened almond milk
- Meal 3: 2/3c quinoa; 1/4 block extra firm tofu with spice rub; 2/3c red cabbage with vinegar and olive oil
- Dessert: chocolate-peanut butter pudding with 1T unsweetened cocoa powder, 2T natural peanut butter, 1/4c unsweetened almond butter
Mood:
- Excited — nervous! It took me a while to wrap my head around the different sets required for the workouts. Weirdly terrifying to not count calories and to take so much time off between sets at the gym.
- Took before pictures and got a little depressed. I’ve been in a bit of denial about the amount of extra weight I’m carrying in my stomach and saddlebags.
Workout:
- 20 minutes of HIIT on treadmill (loosely followed the intervals here)
Food:
- Meal 1: coffee with creamer; wrap with 6 egg whites, garlic pesto tortilla, ketchup, hot sauce
- Snack: homemade dehydrated protein cookies (based loosely on Averie’s recipe)
- Meal 2: 3/4c quinoa; 1/4c red cabbage; 1/8 block tofu baked with spices
- Snack: protein smoothie with 1/2 scoop BiPro protein powder, 1c frozen blueberries, 1/2 mango, 8 oz unsweetened almond milk
- Meal 3: boca burger with 1 slice whole wheat bread, ketchup, mustard, pickle; 3/4c steamed brussels sprouts; 1/2c canned corn; 1T coconut oil
- Dessert: protein ice cream (based on Mama Pea’s recipe); 2T toasted almonds
Mood:
- I thought the HIIT on the treadmill would be cake — I had to actually dial BACK the intensity! Those intervals are no joke…I hope I can work up to the full plan by the end of the 12 weeks.
- I’ve been making a very serious effort to stick to the palm sized portions…and I’m shocked at how full I am after smaller amounts.
Workout:
- 40 minutes of lower body weights (quads, hamstrings, calves, abs)
Food:
- Meal 1: coffee with creamer; 2 ww waffles, 2T almond butter, 2T jam
- Snack: 2c air popped popcorn
- Meal 2: 1/2c quinoa, 1/2c red cabbage, 1/4 block tofu baked with spice
- Snack: protein smoothie with 1/2 scoop BiPro protein powder, 1/2 mango, 8oz unsweetened almond milk, 1/2 banana
- Meal 3: 2 small potatoes (baked), 3/4 steamed broccoli, 3/4 cabbage
- Dessert: 2 homemade protein cookies, 1c lite hot chocolate
Mood:
- Still amazed at how full I feel with more frequent but smaller portions!
- Started to get a WICKED headache around 7pm — the hot chocolate didn’t help
Workout:
- 22 minutes HIIT on treadmill
Food:
- Meal 1: coffee with creamer; egg white wrap with veggies, ww tortilla, 1/4 fruit (restaurant)
- Snack: 2 homemade protein cookies
- Meal 2: 1/2c quinoa, 1/2 brussels sprouts, 1/8c corn
- Snack: mini larabar, protein cookie
- Meal 3: 1/2c ww pasta, 1C zucchini, 1/2c sauce, 1T olive oil
- Snack: 1c protein ice cream, 2T almonds
Mood:
- Toned down the intensity of the treadmill workout a bit; still tough but manageable; ate more at breakfast than I normally would but felt full longer
Workout:
- 45 minutes upper body weights
Food:
- Meal 1: coffee with creamer; 3/4c oats with 1T almond butter, cinnamon, stevia
- Snack: slice ww bread, LCL block
- Meal 2: 1/2c potatoes, 1/2c cabbage, 1/2c broccoli, 1/2c zucchini
- Snack: protein smoothie with 6oz pomegranate juice, 1/2 scoop BiPro protein powder, 1/2 banana
- Meal 3: 1/c beans, 1/2c wild rice, 1/2c bok choy, 1T olive oil
- Snack: 1c cinnamon kashi cereal
Mood:
- For the third night in a row, put back half the portion I’d normally take — still amazed that I’m full on a smaller amount!
Workout:
- 20 minutes Exercise on Demand
Food:
- Meal 1: coffee with creamer; 3/4c oats, 1/4c wheatberries with 1T almond butter
- Snack: 1c kashi cereal
- Meal 2: 1c green beans, 1/2 rice, 1/2c beans
- Snack: 1/4c nuts, 6 dates
- Meal 3: 4 waffles with 2T almond butter and 2T jam
- Snack: none
Mood:
- wayyyy overate at dinner, totally ignoring fullness cues
- didn’t really give 100% during the workout
Workout:
- free day!
Food:
- Meal 1: coffee with creamer; 3/4c oats, 1/4c wheatberries
- Snack: 1 waffle, 1T almond butter, 1T jame
- Meal 2: 2 slices ww bread, 1/8 brick cheese, mustard, tomato sauce, pickles, peppers
- Snack: none
- Meal 3: 3c kashi cereal, 1c almond milk
- Snack: 2 glasses white wine; 2 caramels
Mood:
- I definitely overindulged, even for a free day — I did not eat enough during the day (wasn’t hungry but should have eaten anyway) and then overdid it at night
