Today is the last day of my assignment and the last weigh in to see if I achieved my healthy goal, which was to lose 5 pounds of unwanted weight. I felt confident stepping on the scale today after that hour cardio yesterday I feel confident. 21 days ago I weighed 205 and today I weight 202 pounds. So in 21 days I lost 3 pounds of unwanted weight. Even though my goal was to lose 5 pounds I am still proud of myself because I feel its not what I've accomplished in this 21 days it's what I'm going to carry out after this assignment. I feel this assignment has gave me the opportunity to turn myself into a more healthier me by not just how I ate but what time I went to sleep at night to get a few more extra. But on this last day I woke up at 7:00am and made a nice big breakfast.
Breakfast at 7:00am:
For breakfast on my last day of this assignment I ate some egg whites with chicken bacon and some whole wheat toast with a glass or cranberry juice.
Snack at 10:00am:
For a snack I had a bagel with peanut butter and a carton on white milk.
Lunch at 12:15pm:
For lunch I had a grilled chicken sub from Subway with a bottle of water.
Snack at 3:30pm:
I ate a apple with a blueberry yougrt and a bottle of iced tea.
Dinner at 7:00pm:
For dinner I ate a some chicken breast with goat cheese in the middle of the chicken, with broccoli and potatoes with a glass of milk.
Gym at 8:30pm:
Today at the gym I started my workout with a 15 minute job. After that I worked out on my triceps and my stomach.
Snack at 11:00pm:
For a late snack I had an orange with a blackberry yougrt with a glass of apple juice.
Bedtime:
Tonight I went to sleep at 11:30pm.
Tuesday, 10 May 2011
May 2, 2011- Culminating Activity- Day #20
Today is the second last day of this assignment and I'm going to do a crazy cardio workout to make sure I'm as close to my goal as possible. Today I am trying to eat a lot of salad and leafy veggies to assume the least amount of calories today.
Breakfast at 7:20am:
For breakfast I had a bowl of oatmeal and a peach yougrt with a glass of milk.
Snack at 10:00am:
For a snack at break I had a bagel with cream cheese with a cup of tea.
Lunch at 12:00pm:
For lunch today I had a buffalo chicken pita from Extreme Pita with a bottle of water.
Dinner at 5:00pm:
For dinner I had some chicken bits over brown rice with a Greek salad with a little bit of dressing with a bottle of orange juice..
Gym at 7:00pm:
Today at the gym I did a quick bicep workout with a hour cardio workout.
Snack at 10:15pm:
For a snack I had some veggies with ranch dressing and a glass of skim milk.
Bedtime:
Tonight I went to sleep at 11:15pm.
Breakfast at 7:20am:
For breakfast I had a bowl of oatmeal and a peach yougrt with a glass of milk.
Snack at 10:00am:
For a snack at break I had a bagel with cream cheese with a cup of tea.
Lunch at 12:00pm:
For lunch today I had a buffalo chicken pita from Extreme Pita with a bottle of water.
Dinner at 5:00pm:
For dinner I had some chicken bits over brown rice with a Greek salad with a little bit of dressing with a bottle of orange juice..
Gym at 7:00pm:
Today at the gym I did a quick bicep workout with a hour cardio workout.
Snack at 10:15pm:
For a snack I had some veggies with ranch dressing and a glass of skim milk.
Bedtime:
Tonight I went to sleep at 11:15pm.
May 1, 2011- Culminating Activity- Day #19
Today is Sunday and the beginning of May. There's only a few days left until the assignment is over and I think I'll be close to my goal of losing the 5 pounds of weight. I'm a little sore and I don't think I'm going to the gym today, and considering I didn't go to sleep until late last night I didn't wake up until 2:30pm today.
Lunch at 3:00pm:
For lunch I ate a grilled chicken sandwich with a glass of cranberry juice.
Dinner at 6:00pm:
For dinner tonight I ate a grilled chicken burger with baked fries and a diet coke.
Gym:
No gym today.
Snack at 9:30pm:
For a snack I had a few slices of apples with a few peaces of pineapple with a glass of milk.
Bedtime:
Tonight I went to sleep early I passed out at 10:15pm.
Lunch at 3:00pm:
For lunch I ate a grilled chicken sandwich with a glass of cranberry juice.
Dinner at 6:00pm:
For dinner tonight I ate a grilled chicken burger with baked fries and a diet coke.
Gym:
No gym today.
Snack at 9:30pm:
For a snack I had a few slices of apples with a few peaces of pineapple with a glass of milk.
Bedtime:
Tonight I went to sleep early I passed out at 10:15pm.
April 30, 2011- Culminating Activity- Day #18
Today I woke up early, my sister and I went out for breakfast at this breakfast spot near my house call Bobbies. After breakfast I picked up my workout buddy and went to the gym earlier today. Plus I am a little hung over from last night and I need to sweat it out.
Breakfast at 10:15am:
For breakfast I had a egg white Candian omlet with peppers onions, tomatoes and ham with a cup of tea and a small glass of apple juice.
Gym at 11:30am:
At the gym today I worked on my back and legs, and ended my Saturday workout with a 20 minute run.
Lunch at 2:45pm:
For lunch today I had a ceasar salad with a ham sandwich with a bottle of water.
Dinner at 5:30pm:
Tonight for dinner I had pork chops with corn and mash potatoes with a glass of chocolate milk.
Snack at 8:40pm:
For a snack I had a bowl of fruit salad with a rice pudding.
Bedtime:
Tonight I went out and didn't go to sleep until 3:30am.
Breakfast at 10:15am:
For breakfast I had a egg white Candian omlet with peppers onions, tomatoes and ham with a cup of tea and a small glass of apple juice.
Gym at 11:30am:
At the gym today I worked on my back and legs, and ended my Saturday workout with a 20 minute run.
Lunch at 2:45pm:
For lunch today I had a ceasar salad with a ham sandwich with a bottle of water.
Dinner at 5:30pm:
Tonight for dinner I had pork chops with corn and mash potatoes with a glass of chocolate milk.
Snack at 8:40pm:
For a snack I had a bowl of fruit salad with a rice pudding.
Bedtime:
Tonight I went out and didn't go to sleep until 3:30am.
April 29, 2011- Culminating Activity- Day #17
Today is Friday. I feel really energetic considering I slept 12 hours throughout the day yesterday. I'm pumped to go to the gym today and work hard. On top of that I want to looked pumped when I go out to the club tonight, haha. I felt really good in the weigh in on Wednesday, I was surprised that I gained a little weight but I think that hour cardio workout on Wednesday did the job.
Breakfast at 7:25am:
For breakfast today I had some egg whites with a bowl of grapes with a glass of water.
Lunch at 11:45am:
For lunch I ate a roast beef sandwich from California Sandwiches with a carton of white milk.
Snack at 3:00pm:
I ate an apple with a yougrt drink from the cafe.
Dinner at 6:30pm:
For dinner tonight I had another veal sandwich with roasted potatoes and a glass of orange juice.
Gym at 8:00pm:
When I went to the gym today I worked on my chest and my shoulders. For chest I did flat bench, decline bench, and ended it with the incline bench. For my shoulders I did my boxing exercise with the 20 pound dumbbells and ended my workout with a 15 minute job.
Snack at 10:30pm:
For a late snack I had some oatmeal cookies and a glass of milk with a banana.
Bedtime:
Tonight I went to sleep at 11:00pm.
Breakfast at 7:25am:
For breakfast today I had some egg whites with a bowl of grapes with a glass of water.
Lunch at 11:45am:
For lunch I ate a roast beef sandwich from California Sandwiches with a carton of white milk.
Snack at 3:00pm:
I ate an apple with a yougrt drink from the cafe.
Dinner at 6:30pm:
For dinner tonight I had another veal sandwich with roasted potatoes and a glass of orange juice.
Gym at 8:00pm:
When I went to the gym today I worked on my chest and my shoulders. For chest I did flat bench, decline bench, and ended it with the incline bench. For my shoulders I did my boxing exercise with the 20 pound dumbbells and ended my workout with a 15 minute job.
Snack at 10:30pm:
For a late snack I had some oatmeal cookies and a glass of milk with a banana.
Bedtime:
Tonight I went to sleep at 11:00pm.
Monday, 9 May 2011
April 28, 2011- Culminating Activity- Day #16
Today I woke up and felt under the weather so I didn't go to school today or the gym. On top of that I didn't go to the gym and I ate very poorly today.
Lunch at 1:30pm:
Today I didn't feel well so I ate something little. For lunch I had a slice of pizza with a bottle of water.
Dinner at 6:00pm:
For dinner I had a steak with musrooms with a glass of milk.
Snack at 9:30pm:
For a snack I had a banana with a straw berry yougrt.
Gym:
No gym today.
Bedtime:
Tonight I went to sleep at 11:00pm.
Lunch at 1:30pm:
Today I didn't feel well so I ate something little. For lunch I had a slice of pizza with a bottle of water.
Dinner at 6:00pm:
For dinner I had a steak with musrooms with a glass of milk.
Snack at 9:30pm:
For a snack I had a banana with a straw berry yougrt.
Gym:
No gym today.
Bedtime:
Tonight I went to sleep at 11:00pm.
April 27, 2011- Culminating Activity- Day #15
Today is my second weigh in and I'm feeling good about this one, I feel a little less fatter... lol... Last week when I weighed myself I weighed 203.5 pounds. My goal of this 21 day assignment is to lose 5 pounds of fat. Today when I weighed myself I weighed 204 pounds which is .5 pounds heavier than last week. So today at the gym is going to be a cardio day.
Breakfast at 7:35am:
For breakfast I had a bowl of oatmeal with a glass of milk.
Snack at 10:00am:
For a snack I had a bagel with cream cheese and a cup of tea.
Lunch at 11:45am:
For lunch today I ate a chicken shrawma with a diet coke.
Snack at 2:00pm:
For a snack I had a ceasar salade with a bottle of water.
Dinner at 6:30pm:
For dinner I had grilled chicken sub from Subway.
Gym at 9:00pm:
Today at the gym was all cardio because of my weigh in this morning. So I started with a 30 mins jog, after that I skipped for 15 minutes, and then I ended my workout with a 20 run.
Snack at 11:00pm:
For a snack I had some sliced apples with a glass of milk.
Bedtime:
Tonight I went to sleep at 12:00am.
Breakfast at 7:35am:
For breakfast I had a bowl of oatmeal with a glass of milk.
Snack at 10:00am:
For a snack I had a bagel with cream cheese and a cup of tea.
Lunch at 11:45am:
For lunch today I ate a chicken shrawma with a diet coke.
Snack at 2:00pm:
For a snack I had a ceasar salade with a bottle of water.
Dinner at 6:30pm:
For dinner I had grilled chicken sub from Subway.
Gym at 9:00pm:
Today at the gym was all cardio because of my weigh in this morning. So I started with a 30 mins jog, after that I skipped for 15 minutes, and then I ended my workout with a 20 run.
Snack at 11:00pm:
For a snack I had some sliced apples with a glass of milk.
Bedtime:
Tonight I went to sleep at 12:00am.
April 26, 2011- Culminating Activity- Day #14
Today is Tuesday and my second weigh in is tommorw and I'm feeling good about this one. When I grab my stomach I notice a little difference. Today I woke up late AGAIN!!! and was late AGAIN for my first class. (I think the vp might have a talk with me today lol)...
Breakfast at 11:10am:
For breakfast today I only had a glass of milk with an apple.
Lunch at 2:00pm:
For lunch today I ate a girlled chicken sandwich that I packed from home with some left over veal from a few nights ago.
Dinner at 5:30pm:
For dinner I ate a few slices of pizza with a diet coke.
Gym:
No gym today.
Snack at 10:45pm:
For a late snack I had some cabossa with crackers and cheese with a glass of chocolate milk.
Bedtime:
Tonight I went to sleep at 1:00am.
Breakfast at 11:10am:
For breakfast today I only had a glass of milk with an apple.
Lunch at 2:00pm:
For lunch today I ate a girlled chicken sandwich that I packed from home with some left over veal from a few nights ago.
Dinner at 5:30pm:
For dinner I ate a few slices of pizza with a diet coke.
Gym:
No gym today.
Snack at 10:45pm:
For a late snack I had some cabossa with crackers and cheese with a glass of chocolate milk.
Bedtime:
Tonight I went to sleep at 1:00am.
April 25, 2011- Culminating Activity- Day #13
Today I slept in because I went to the gym late last night, so I didn't make it to my first class and on top of that I was late to my second class. I also skipped breakfast because I wanted to make it to the first half of my health class.
Lunch at 2:00pm:
For lunch today I ate a Subway Club from Subway. It contained ham, turkey, and roast beef. I also had a bottle of iced tea.
Dinner at 5:00pm:
For dinner today I had chicken parmesan with some whole wheat noodles with a glass of chocolate milk.
Snack at 8:30pm:
For a snack I ate an orange and some toast with pennut butter.
Gym at 9:00pm:
Today at the gym I was a little lazy I was suppose to stay for 2 hours but I ended up only staying for 1. For that 1 hour at the gym I worked on my triceps and I did a 25 minute run.
Snack at 11:30pm:
For a late snack I had a blue berry yougrt with some crackers and cheese with a bottle of water.
Bedtime:
Tonight I went to sleep at 12:15am.
Lunch at 2:00pm:
For lunch today I ate a Subway Club from Subway. It contained ham, turkey, and roast beef. I also had a bottle of iced tea.
Dinner at 5:00pm:
For dinner today I had chicken parmesan with some whole wheat noodles with a glass of chocolate milk.
Snack at 8:30pm:
For a snack I ate an orange and some toast with pennut butter.
Gym at 9:00pm:
Today at the gym I was a little lazy I was suppose to stay for 2 hours but I ended up only staying for 1. For that 1 hour at the gym I worked on my triceps and I did a 25 minute run.
Snack at 11:30pm:
For a late snack I had a blue berry yougrt with some crackers and cheese with a bottle of water.
Bedtime:
Tonight I went to sleep at 12:15am.
April 24, 2011- Culminating Activity- Day #12
Today is sunday and I feel good today. I cant wait to go to the gym and work my @$$ off because the past few days I have really been slacking on my workouts. I woke up nice and early today and cooked breakfast for my pops and my sister.
Breakfast at 10:00am:
Today for breakfast I ate eggs and chicken bacon with some whole wheat toast and drank a glass of orange juice.
Lunch at 12:30pm:
For lunch today I ate a grilled chicken salade with chicken noodle soup and I drank a bottle of water.
Snack at 3:25pm:
For a snack I ate a a bowl of oatmeal with a bowl of fruit salade which contained banana's, apples, oranges, grapes, and cranberrys.
Dinner at 6:30pm:
For dinner tonight I had a veal sandwich with beans and cheese with a glass of milk.
Snack at 10:00pm:
For a late snack I had some left over veal with some cut up pinapple on top of the veal...(MMmmmMm)
Gym at 11:00pm:
Tonight when I went to the gym I worked my butt off. I worked on my biceps, stomach, traps, and my forarms. I didn't get out of the gym until 1:10am....
Bedtime:
Tonight I went to sleep at 2:00am.
Breakfast at 10:00am:
Today for breakfast I ate eggs and chicken bacon with some whole wheat toast and drank a glass of orange juice.
Lunch at 12:30pm:
For lunch today I ate a grilled chicken salade with chicken noodle soup and I drank a bottle of water.
Snack at 3:25pm:
For a snack I ate a a bowl of oatmeal with a bowl of fruit salade which contained banana's, apples, oranges, grapes, and cranberrys.
Dinner at 6:30pm:
For dinner tonight I had a veal sandwich with beans and cheese with a glass of milk.
Snack at 10:00pm:
For a late snack I had some left over veal with some cut up pinapple on top of the veal...(MMmmmMm)
Gym at 11:00pm:
Tonight when I went to the gym I worked my butt off. I worked on my biceps, stomach, traps, and my forarms. I didn't get out of the gym until 1:10am....
Bedtime:
Tonight I went to sleep at 2:00am.
Tuesday, 3 May 2011
April 23, 2011- Culminating Activity- Day #11
Today is Saturday and I feel like shit because I drank to much last night so I'm deffionatly paying the price for it today. I woke up really late and didn't eat much or do much today including not going to the gym AGAIN!!!!!....... Today I didn't wake up until 4:00pm.
Dinner at 5:15pm:
For dinner tongiht I only had a few peices of chicken with a little bit of rice with a bottle of water.
Gym:
Didn't go to the gym today way to hung over...
Snack at 8:00pm:
Had a few grapes and a bowl of plane oatmeal with a glass of orange juice.
Snack at 11:00pm:
For a late snack I had a some crackers and cheese with a glass of milk.
Bedtime:
Tonight I felt bad so I went to sleep at 11:30pm.
Dinner at 5:15pm:
For dinner tongiht I only had a few peices of chicken with a little bit of rice with a bottle of water.
Gym:
Didn't go to the gym today way to hung over...
Snack at 8:00pm:
Had a few grapes and a bowl of plane oatmeal with a glass of orange juice.
Snack at 11:00pm:
For a late snack I had a some crackers and cheese with a glass of milk.
Bedtime:
Tonight I felt bad so I went to sleep at 11:30pm.
April 22, 2011- Culminating Activity- Day #10
Today is good Friday so I slept in late. Didn't get up until 2:30pm so I started my day a little late today. I am also going out tonight so I don't think I'll have time today to go to the gym today.
Lunch at 2:45pm:
For lunch today I had a grilled chicken sandwich with an orange and a glass of chocolate milk.
Snack at 5:00pm:
For a snack I ate some chicken fingers with a bottle of water.
Dinner at 8:30pm:
For dinner tonight I ate a few slices of pizza, which I don't know if that was a good idea considering I am trying to cut off 5 pounds of body fat.
Gym:
No gym tonight!!!
Snack at 2:00am:
For a late night snack I ate a double cheese burger from Macdonald's, which once again wasn't the best for my diet and my goal to cut off 5 pounds.
Bedtime:
Tonight I went to sleep at 1:45am.
Lunch at 2:45pm:
For lunch today I had a grilled chicken sandwich with an orange and a glass of chocolate milk.
Snack at 5:00pm:
For a snack I ate some chicken fingers with a bottle of water.
Dinner at 8:30pm:
For dinner tonight I ate a few slices of pizza, which I don't know if that was a good idea considering I am trying to cut off 5 pounds of body fat.
Gym:
No gym tonight!!!
Snack at 2:00am:
For a late night snack I ate a double cheese burger from Macdonald's, which once again wasn't the best for my diet and my goal to cut off 5 pounds.
Bedtime:
Tonight I went to sleep at 1:45am.
April 21, 2011- Culminating Activity- Day #9
Today when I woke up I felt like I had to make up for the lost workout yesterday. So I decided that I am going to do a two hour workout today when I go to the gym.
Breakfast at 7:45:
Today for breakfast I ate a bowl of peach oatmeal with an orange.
Snack at 10:00am:
For a morning snack I ate a sausage breakfast sandwich from Tim Horntons with a bottle of iced tea.
Lunch at 11:45am:
Today for lunch I ate a tuna sandwich with a veggie platter with ranch dipping sauce.
Snack at 3:30pm:
For a snack I ate an apple with a chicken shrawma with yellow rice.
Dinner at 6:30pm:
For dinner tonight I ate some pasta with tomato sauce with ground beef. Also garlic bread and a pint of beer.
Gym at 9:00pm:
Today for the gym I felt I had to make up from yesterday's lazy day so I worked out for two hours today. I started with a 30 minute run. Then I worked on my back and legs.
Snack at 11:30pm
For a late night snack I had some toast with pennut butter with a glass of milk.
Bedtime:
Tonight I went to bed at 12:30am.
Breakfast at 7:45:
Today for breakfast I ate a bowl of peach oatmeal with an orange.
Snack at 10:00am:
For a morning snack I ate a sausage breakfast sandwich from Tim Horntons with a bottle of iced tea.
Lunch at 11:45am:
Today for lunch I ate a tuna sandwich with a veggie platter with ranch dipping sauce.
Snack at 3:30pm:
For a snack I ate an apple with a chicken shrawma with yellow rice.
Dinner at 6:30pm:
For dinner tonight I ate some pasta with tomato sauce with ground beef. Also garlic bread and a pint of beer.
Gym at 9:00pm:
Today for the gym I felt I had to make up from yesterday's lazy day so I worked out for two hours today. I started with a 30 minute run. Then I worked on my back and legs.
Snack at 11:30pm
For a late night snack I had some toast with pennut butter with a glass of milk.
Bedtime:
Tonight I went to bed at 12:30am.
April 20, 2011- Culminating Activity- Day #8
Today is my first weigh in day so when I woke up this morning I weighed myself. At the beginning of this assignment I weighted in at 205 pounds, when I weighted myself this morning I weighted 203.5 pounds. So in one week I lost 1.5 pounds. Not as much as I thought id cut but its a start. Today I made sure I was up early enough to make it to my first class.
Breakfast at 7:35am:
Today for breakfast I ate an egg white sandwich with lettuce and a glass of orange juice.
Snack:
Didn't have a snack at break today.
Lunch at 11:40 am:
Today for lunch I ate a chicken salad sandwich with a large carton of white milk.
Snack at 2:00pm:
For a snack I ate a bagel with regular cream cheese and a bottle of water.
Dinner at 5:30pm:
Today for dinner I ate a roasted ham with, corn and pea's, carrots, and a ceasar salade and a glass of water.
Snack at 9:00pm:
For a snack I ate some oatmeal cookies and a glass of milk with a strawberry yougrt.
Gym:
Today I felt really lazy and tierd so I didn't go to the gym instead I stayed home and just chilled.
Bedtime:
Tonight I went to bed at 11:00pm.
Breakfast at 7:35am:
Today for breakfast I ate an egg white sandwich with lettuce and a glass of orange juice.
Snack:
Didn't have a snack at break today.
Lunch at 11:40 am:
Today for lunch I ate a chicken salad sandwich with a large carton of white milk.
Snack at 2:00pm:
For a snack I ate a bagel with regular cream cheese and a bottle of water.
Dinner at 5:30pm:
Today for dinner I ate a roasted ham with, corn and pea's, carrots, and a ceasar salade and a glass of water.
Snack at 9:00pm:
For a snack I ate some oatmeal cookies and a glass of milk with a strawberry yougrt.
Gym:
Today I felt really lazy and tierd so I didn't go to the gym instead I stayed home and just chilled.
Bedtime:
Tonight I went to bed at 11:00pm.
April 19, 2011- Culminating Activity- Day #7
Today when I woke up I had a bad headache so once again I didn't go to my first class.... I didn't get out of bed until 12:30pm so I was late for my second class as well. I also missed breakfast so I had a late lunch which I made quickly before running out the door to make it to my second class.
Lunch at 12:45pm:
For lunch I quickly made a ham and cheddar cheese sandwich.
Snack at 2:00pm:
For a snack I ate a fruit smoothie from Tim Hortons and a blue berry muffin.
Dinner at 6:00pm:
For dinner tonight I ate a veal sandwich with red bean rice and a glass of milk.
Snack at 9:30pm:
I ate a pair with some left over veal with a glass of cranberry juice.
Gym at 10:30pm:
Tonight at the gym I worked on cardio and my abs because tommorw is my first weight in since I've started this diet and I am pretty pumped to see the results of just one week.
Bedtime:
Tonight I went to sleep at 12:15am.
Lunch at 12:45pm:
For lunch I quickly made a ham and cheddar cheese sandwich.
Snack at 2:00pm:
For a snack I ate a fruit smoothie from Tim Hortons and a blue berry muffin.
Dinner at 6:00pm:
For dinner tonight I ate a veal sandwich with red bean rice and a glass of milk.
Snack at 9:30pm:
I ate a pair with some left over veal with a glass of cranberry juice.
Gym at 10:30pm:
Tonight at the gym I worked on cardio and my abs because tommorw is my first weight in since I've started this diet and I am pretty pumped to see the results of just one week.
Bedtime:
Tonight I went to sleep at 12:15am.
April 18, 2011- Culminating Activity- Day #6
Today when I woke up and looked in the mirror I noticed that I looked a little leaner than last week. I guess this diet and cardio workouts is really starting to pay off. I woke up a little late today so I didn't make it to my first class but it gave me enough time to make a good breakfast at least. Also to give my body a chance to catch up with the repairs I am not going to go to the gym today.
Breakfast at 10:45am:
Today for breakfast I ate a egg white omlet with ham, red and green peppers, and a little onion. I also had a banana with a glass of chocolate milk.
Lunch at 2:00pm:
For lunch today I ate a roast beef sandwich with a bottle of water.
Snack at 4:40pm:
For a snack I ate a chicken swrama with a diet root beer.
Dinner at 8:00pm:
For dinner today I ate some pork chops, with corn, and mash potatoe's with a glass of milk.
Gym:
No gym today.
Snack at 10:30pm:
For a snack I ate some a fruit salade with a glass of cranberry juice.
Bedtime:
Tonight I went to sleep at 1:30am.
Breakfast at 10:45am:
Today for breakfast I ate a egg white omlet with ham, red and green peppers, and a little onion. I also had a banana with a glass of chocolate milk.
Lunch at 2:00pm:
For lunch today I ate a roast beef sandwich with a bottle of water.
Snack at 4:40pm:
For a snack I ate a chicken swrama with a diet root beer.
Dinner at 8:00pm:
For dinner today I ate some pork chops, with corn, and mash potatoe's with a glass of milk.
Gym:
No gym today.
Snack at 10:30pm:
For a snack I ate some a fruit salade with a glass of cranberry juice.
Bedtime:
Tonight I went to sleep at 1:30am.
April 17, 2011- Culminating Activity- Day #5
Today when I woke up I felt really energetic. I was a little sore from the gym last night so I might take it a little easy today when I go to the gym. I am trying to repair these sore muscles with high protein foods. I feel good with this new diet, I feel like I have a little more energy as the day goes on than before I started this.
Breakfast at 7:30am:
Today for breakfast I ate an apple with a bowl of raiseberry's and a glass of great fruit juice.
Snack at 10:00am:
For a snack on break I ate a bagel with herb and garlic cream cheese and drank a bottle of water.
Lunch at 11:40am:
For lunch today I ate a grilled chicken salade from Extreme Pita with another bottle of water.
Snack at 4:15pm:
For a snack I ate a bowl of Camble's Chuncky soup with a glass of milk.
Dinner at 7:45pm:
Tonight for dinner I ate chicken dumpling soup with rice and carrots with a diet coke.
Gym at 9:00pm:
Today for the gym I was still alittle sore from last night's workout so I thought I'd take it alittle easy at the gym today so I worked on my shoulders. I warmed up with a 15 minute run and started with dumb bell press exercise, after that I did some bent over fly's with dumb bells, then I ended my shoulder workout with some bent over latieral raises.
Snack at 11:00pm:
For a late night snack I ate raw veggies with ranch dressing.
Bedtime:
Tonight I went to sleep at 11:30pm. The workout really took it out of me.
Breakfast at 7:30am:
Today for breakfast I ate an apple with a bowl of raiseberry's and a glass of great fruit juice.
Snack at 10:00am:
For a snack on break I ate a bagel with herb and garlic cream cheese and drank a bottle of water.
Lunch at 11:40am:
For lunch today I ate a grilled chicken salade from Extreme Pita with another bottle of water.
Snack at 4:15pm:
For a snack I ate a bowl of Camble's Chuncky soup with a glass of milk.
Dinner at 7:45pm:
Tonight for dinner I ate chicken dumpling soup with rice and carrots with a diet coke.
Gym at 9:00pm:
Today for the gym I was still alittle sore from last night's workout so I thought I'd take it alittle easy at the gym today so I worked on my shoulders. I warmed up with a 15 minute run and started with dumb bell press exercise, after that I did some bent over fly's with dumb bells, then I ended my shoulder workout with some bent over latieral raises.
Snack at 11:00pm:
For a late night snack I ate raw veggies with ranch dressing.
Bedtime:
Tonight I went to sleep at 11:30pm. The workout really took it out of me.
Friday, 29 April 2011
April 16, 2011- Culminating Activity- Day #4
Today I am dead tired again stayed up late and now I'm paying for it in the morning. I tired to wake myself up with a cup of tea in the morning but it didn't have much effect. One main thing besides my diet that I really want to work on is the time I go to sleep at night because I find when I'm tired at school I am less focused at school.
Breakfast at 7:40am:
Today for breakfast I ate a bowl of mango with two peices of toast with penut butter with a glass of orange juice.
Snack at 10:00 am:
I ate an apple with a bagel and cream cheese.
Lunch at 12:00pm:
For lunch I ate a chicken stir fry with vegetables and drank a bottle of water.
Dinner at 5:30pm:
Today for dinner I ate a steak, with mushrooms, asparagus, and mash potatoes with a glass of milk.
Snack at 8:30pm:
For a snack I ate a strwberry yougrt with a banana.
Gym at 9:30pm:
Today for the gym I work on my triceps and my chest. For my triceps I started with skull crushers with the 45 pound weights, after that I did dips with the 30 pound dumb bell between my legs, and the last thing I did for my triceps was tricep extension. For my chest I started with the incline bench press, the second thing I did for my chest workout was the decline bench press, and the last thing I did for my chest was the flat bench.
Bedtime:
Tonight I went to bed at 12:00am.
Breakfast at 7:40am:
Today for breakfast I ate a bowl of mango with two peices of toast with penut butter with a glass of orange juice.
Snack at 10:00 am:
I ate an apple with a bagel and cream cheese.
Lunch at 12:00pm:
For lunch I ate a chicken stir fry with vegetables and drank a bottle of water.
Dinner at 5:30pm:
Today for dinner I ate a steak, with mushrooms, asparagus, and mash potatoes with a glass of milk.
Snack at 8:30pm:
For a snack I ate a strwberry yougrt with a banana.
Gym at 9:30pm:
Today for the gym I work on my triceps and my chest. For my triceps I started with skull crushers with the 45 pound weights, after that I did dips with the 30 pound dumb bell between my legs, and the last thing I did for my triceps was tricep extension. For my chest I started with the incline bench press, the second thing I did for my chest workout was the decline bench press, and the last thing I did for my chest was the flat bench.
Bedtime:
Tonight I went to bed at 12:00am.
Tuesday, 26 April 2011
April 15, 2011- Culminating Activity- Day #3
Today When I woke up I felt really good, I think that few extra hours of sleep is what I needed. Today I have a lot of homework to hand in for both of my classes and I think it is going to be a long day. Today I woke up an extra 15 minutes earlier to make a good breakfast to make up from yesterdays. Today is my rest day from the gym to give my body a full day of rest to repair itself from last weeks workouts.
Breakfast at 7:15am:
I ate a mini carton of egg whites, which comes out to 8 egg whites. Along with that I ate a blueberry yogurt with a glass of water.
Snack at 10:00am:
I only ate a apple.
Lunch at 11:50pm:
Today for lunch I ate a buffalo chicken pita from Extreme Pita with lettuce, tomato's, onion, cucumber, with ranch sauce and hot sauce.
Snack at 2:00pm:
I ate a orange with a bag of pretzels.
Dinner at 5:30pm:
I ate 3 pieces of lamb, brown rice, broccoli, and a piece of bread and butter with a glass of apple juice.
Snack at 9:00pm:
I ate a bowl of Shreddies cereal.
Gym:
No gym today was my rest day.
Bedtime:
Tonight I didn't go to bed until 2:00am.
Breakfast at 7:15am:
I ate a mini carton of egg whites, which comes out to 8 egg whites. Along with that I ate a blueberry yogurt with a glass of water.
Snack at 10:00am:
I only ate a apple.
Lunch at 11:50pm:
Today for lunch I ate a buffalo chicken pita from Extreme Pita with lettuce, tomato's, onion, cucumber, with ranch sauce and hot sauce.
Snack at 2:00pm:
I ate a orange with a bag of pretzels.
Dinner at 5:30pm:
I ate 3 pieces of lamb, brown rice, broccoli, and a piece of bread and butter with a glass of apple juice.
Snack at 9:00pm:
I ate a bowl of Shreddies cereal.
Gym:
No gym today was my rest day.
Bedtime:
Tonight I didn't go to bed until 2:00am.
April 14, 2011- Culminating Activity- Day #2
Today I am a little tired because I couldn't fall asleep until 1:30 am last night but I am going to make up for it tonight by going to sleep a few hours earlier. When I woke up today I felt a little bit under the weather so my morning apatite was a little messed up but I ate something small anyways. Later as the day went on I started feeling better and more energetic.
Breakfast at 7:25am:
I ate a apple and a drank a glass of milk.
Snack at 10:00am:
I ate a strawberry yogurt with nuts and drank a carton of chocolate milk.
Lunch at 11:40am:
I ate a tuna sandwich and drank a bottle of orange juice.
Snack at 4:00pm:
I ate a bowl of pineapple.
Dinner at 6:30pm:
I ate a grilled salmon boneless steak with lemon juice on top, also a Greek salad, and drank a pint of Moose head.
Gym at 8:00pm:
I didn't do any cardio today for warm up. Today at the gym I worked on my biceps, traps, and stomach. For my biceps I did the weight pyramid on the athletic bar from the 45 pound weights to the 10 pound weights, I also did 3 sets of hammer head curls with the 40 pound dumb bells. I finished my bicep workout with some toning, with the 20 pound dumb bells I did 5 sets of 20 reps of regular bicep curls. For my traps I did 5 sets of shoulder shrugs with the 90 pound dumb bells. For my stomach I did 3 sets of regular crunches, 3 sets of leg rasies, 3 sets of declined crunches with the 8 pound medicine ball.
Bedtime:
Tonight I wanted to catch up on some lost hours of sleep so right when I got home from the gym I had a shower and went to sleep at 11:15pm.
Breakfast at 7:25am:
I ate a apple and a drank a glass of milk.
Snack at 10:00am:
I ate a strawberry yogurt with nuts and drank a carton of chocolate milk.
Lunch at 11:40am:
I ate a tuna sandwich and drank a bottle of orange juice.
Snack at 4:00pm:
I ate a bowl of pineapple.
Dinner at 6:30pm:
I ate a grilled salmon boneless steak with lemon juice on top, also a Greek salad, and drank a pint of Moose head.
Gym at 8:00pm:
I didn't do any cardio today for warm up. Today at the gym I worked on my biceps, traps, and stomach. For my biceps I did the weight pyramid on the athletic bar from the 45 pound weights to the 10 pound weights, I also did 3 sets of hammer head curls with the 40 pound dumb bells. I finished my bicep workout with some toning, with the 20 pound dumb bells I did 5 sets of 20 reps of regular bicep curls. For my traps I did 5 sets of shoulder shrugs with the 90 pound dumb bells. For my stomach I did 3 sets of regular crunches, 3 sets of leg rasies, 3 sets of declined crunches with the 8 pound medicine ball.
Bedtime:
Tonight I wanted to catch up on some lost hours of sleep so right when I got home from the gym I had a shower and went to sleep at 11:15pm.
April 13, 2011- Culminating Activity- Day #1
Today is my first day on becoming a healthier person. Today I start my healthy diet and on the way to achieving my goal, to lose 5 pounds of fat. To achieve this goal I am going to record what I eat each day, what time I go to the gym, and what kinds of workouts I do each day. I am going to also record what time I go to bed each night to try and gain some more hours of rest. Today I weigh 205 pounds and by the end of this 21 day assignment I want to lose 5 pounds of body fat, I will weight myself once a week and then on the last day of this assignment. I am going to do this by eating low sugar, low carbs, high protein, and good nutrients foods.
Breakfast at 7:30am:
Today for breakfast I ate a bowl of oatmeal, a banana, and a cup of tea.
Snack at 10:00 am:
I ate a bagel with cream cheese and drank a bottle of water.
Lunch at 12:00 pm:
I ate a grilled chicken salad and a bowl of brown rice.
Snack at 3:30pm
I ate carrot sticks with ranch dipping
Dinner at 7:30pm:
I ate spaghetti with meat balls and whole wheat pasta with a glass of milk.
Snack at 9:45 pm:
I ate a bowl of cottage cheese with whole wheat toast with all natuerul pennut butter.
Gym at 11:00 pm:
I did a 20 minute warm up run before my workout. For my workout I worked on my legs and back. For my legs I started with squats, then moved onto the leg press machine, and after that I went onto the cafe machine. For my back I started with the sit and row machine, then I went onto the lat pull down machine, and then I worked on my lower back with a 45 pound weight.
Bed time:
Tonight I didn't fall asleep until 1:30 am.
Breakfast at 7:30am:
Today for breakfast I ate a bowl of oatmeal, a banana, and a cup of tea.
Snack at 10:00 am:
I ate a bagel with cream cheese and drank a bottle of water.
Lunch at 12:00 pm:
I ate a grilled chicken salad and a bowl of brown rice.
Snack at 3:30pm
I ate carrot sticks with ranch dipping
Dinner at 7:30pm:
I ate spaghetti with meat balls and whole wheat pasta with a glass of milk.
Snack at 9:45 pm:
I ate a bowl of cottage cheese with whole wheat toast with all natuerul pennut butter.
Gym at 11:00 pm:
I did a 20 minute warm up run before my workout. For my workout I worked on my legs and back. For my legs I started with squats, then moved onto the leg press machine, and after that I went onto the cafe machine. For my back I started with the sit and row machine, then I went onto the lat pull down machine, and then I worked on my lower back with a 45 pound weight.
Bed time:
Tonight I didn't fall asleep until 1:30 am.
Monday, 18 April 2011
April 15, 2011
1. A part of my health that I think I got to improve on is my cardio and my diet because when I don't focus much of my work outs on cardio and also watch what I eat. The way I can set up a calender to help me achieve this is to make 20 minutes of my work outs focused on cardio marking them on the calender to record and see my improvements. Also include to see what I eat and to record if I stay on track to achieve my goals.
2. Some entries that I will include on my calender is the times I went to sleep, what I ate that day, and what work outs I did. These three things will improve all three of my health triangle. These entries are designed to imporve my health and will help me achieve my health goals.
3. Yes I will allow space on the weekends as the same as the week days to stay disciplined and achieve my goals with no excuses.
4. Some kind of artwork I am going to use is use different colors for different entries to help me record them. Example: use the color blue for what time I will be going to sleep, use the color red to show what I ate that day, and the color green to out line my work out for that day.
5. I will keep my calender on the fridge in my house. This will affect on how the design of my healthy diet will be so that I can look at the calender before I open my fridge to eat something, so I don't cheat the diet.
2. Some entries that I will include on my calender is the times I went to sleep, what I ate that day, and what work outs I did. These three things will improve all three of my health triangle. These entries are designed to imporve my health and will help me achieve my health goals.
3. Yes I will allow space on the weekends as the same as the week days to stay disciplined and achieve my goals with no excuses.
4. Some kind of artwork I am going to use is use different colors for different entries to help me record them. Example: use the color blue for what time I will be going to sleep, use the color red to show what I ate that day, and the color green to out line my work out for that day.
5. I will keep my calender on the fridge in my house. This will affect on how the design of my healthy diet will be so that I can look at the calender before I open my fridge to eat something, so I don't cheat the diet.
Monday, 4 April 2011
1. If you are only doing bicep curls in your workout you are only benefiting your arms in that workout. Another way to benefit your health would be a 20 minute warm up jog. This would get the blood flowing through the muscles before lifting weight and would not only work on arms but also legs and cardio.
2. If you start using the treadmill for your workout you are targeting your legs and mainly cardio. Another workout you could do to target other areas of your health would be to use the stair clumber. This would mainly target your legs and plus build up stamina and cardio.
2. If you start using the treadmill for your workout you are targeting your legs and mainly cardio. Another workout you could do to target other areas of your health would be to use the stair clumber. This would mainly target your legs and plus build up stamina and cardio.
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