by Paula (Clean Eating Expert)
15. July 2009 08:00
Welcome back. It's easy as you're striving for weight loss or muscle growth to constantly push that 'further line in the sand' (I'm the worst to preach on this issue...but). It is important to stop for a moment, and show reverence. Be grateful of what you've accomplished. If you follow my blog, you've begun to integrate weight training into your health plan. Your feeling more energetic because you're 'eating clean'. You've made positive changes in your life by prioritizing your health in your life plan. You're making yourself a priority. You are organizing you're weekly menu's, packing your lunch most days, and staying focused on being healthy all year long. Take a moment and enjoy.
Tuesday 7/14 Workout:
Treadmill- 2.39 miles, 30 minutes
Recumbent bike- 30 minutes
Strength train- Legs (at gym)
Lunges (50)
Leg press-reclining ( 70lbs.)
Squats on Smith machine(35lb/35lb/25lb)
Lunges (50)
Leg extension (66lb)
Ab machine ( 60lb./50lb./50lb.)
Leg curl (60lb)
Squats
Tuesday 7/14 Food Diary:
Breakfast-
Whole wheat toast - ( 80cal.)
1 Tbls. sugar free strawberry jelly ( 20cal.)
1/3 cup egg whites/1 cup spinach ( 120cal.)
A.M. Snack-
Pronos protein powder ( 151 cal.)
apple-small (50 cal.)
Lunch-
4 3/8 oz Tuna steak (160 cal.)
Salad- 2 cups raw spinach, 4 asparagus spears, 1/2 Red sweet pepper, 1/2 cup blanched green beans ( 65cal.)
P.M. Snack-
5oz Soft serve yogurt- (90cal.)
Dinner-
4oz. Beef tenderloin (367 cal.)
Salad ( 60 cal.)
1/2 cup Quieno with Mushrooms (120 cal.)
Popcorn ( homemade) (90cal.)
TOTAL CALORIES- 1374
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