Kitn’s Fitness/Diet Journal

Back–

wide-g pull downs (5s)

row (5s)

back ext (5s)

one arm row (5s)

Dead lift (5s)-all time highest!

SHrugs (2s)

Bis–

alt. dumbb curl (4s)

ez bar (4s)

hammer curl (4s)

plyometrics to keep heart rate elevated–

standing leg pulse

squats

reverse pulse/lunges

Diet–

1 whole grain waffle, tsp olive oil butter, 4 egg whites, 1 slice 2% cheese,water

2 pro shake w/coffee, 1 whole grain waffle, 1tbsp natural Pb,water

3 2sc protein shake, shreaded wheat bisquit,water

4 broccoli, slice 2% cheese, 6 oz chicken breast, 3/4 cup brown rice, water

*havent finished my day but ill probly have 1/2c oatmeal, 1 sc protein, 1 tbsp Pb, lil water… grrrreat protein cookies if you heat on the stove

havent been keeping up with my posts. Lots going on and havent been keeping track of what i need to be. Im still inthe gym as originally planned… just not eating enough as i should be… after finals next week ill be more active with my posts.

Havent written in awhile but I have actually been keeping to my plan on Mon and Tuesday. (Monday: didnt eat enough… had a rough day but got pack into it halfway through the day and ever since).

*Chondroiten, multivitamin* 

1. 1/3c oatmeal, 1tbsp flax, 1 tbsp Wheat Germ, Protein shake, water

2. 2 string cheeses

3. 2 slices whole wheat bread, light-light mayo, 2 oz Turkey, 1 oz. cheese, lettuce, tomato, cucumber slices, diet lemon tea

4. 4 pringles opps, chicken sandwhich, light lemonade

5… yet to be determined!

Workout: Chest/ Tris/ leg plyometrics to keep heart rate up/ no cardio.. make it up tomorrow

-dumbell bench (4sets)

-D. Flies (4s)

-Straight bar bench (4s)

-tri extensions (4s)

-kick backs (4s)

-tri ext. machine (4s)

-Close grip ez bar (4s)

legs (plyo): Rev. Lunges, pulse lunges, wall sits, donkey kick machine lol, wide-leg squats.

Goal tomorrow: more water, two cardio sessions (35 min each), eat enough and cleanly

meal 1: 2 fig newtons (at home, not many choices.. bad choice)

2: Griled chix salad, water

3: Turkey (5oz.), baked potato (1tbsp sour cream, 1 tbsp bbq sauce), water

4: 1 tbsp PB, 1 apple, water

5: 1c skim milk, 1c Raisen Bran & gummy worms

didnt eat enough during the day which is why i was so hungry and ate cereal n gummies late at night… need to fix for tmrw.

Meal went well… just didnt eat much the rest of the day so that part of my goal stunk and fell thru. But it was turkey day and i enjoyed it so tomorrows another day right?!

1. 1/2 c oatmeal, sugar free syrup, protein shake

2. 4 oz chic, 4 saltines, hot sauce

3. 1/2 b. potato, salsa, 6 oz chic, 1/2 apple

4. 3 oz chic, broccoli, 2 oz. velvetta (2%)

5. 5 bbq chips, 1/2 piece banana bread ( :/ )

Goal tmrw: eat lightly during tday meal. Keeping meals every 3 hours.. and CLEANLY. MORE H2O!

Meal 1: Protein Pancakes (4 egg w. & 1/2c oatmeal & 1/4c sugar free maple syrup) Coffee-Black, water

meal 2: 1 Wheat bread, 2 tbsp Pb, water

3: salad (tsp Thousand Is.) 1c Pasta/veggies/shrimp (packaged ehh), 1/2 bottle diet pepsi, big glass of water

4. 4oz chicken breast (grilled), 4oz. steak, a few saltines (need to go grocery shopping!!) water

5. Couple Bud lights

6. Bowl of Raisen Bran (1% milk)

Tmrw’s goal: measure everything, more water, no alcki!

OK, so I fibbed. I decided I’m going to start jounaling my diet starting this week rather than next bc im simply eaaaaaager and sick of change not happening!!

1. 4:30PM (wake at noon… first and second mistake):

                1/2 Regular Hoagie, BBQ chips, Diet pepsi  (third & forth)

2: 5:30pm- Chinese, diet (5,6,7,8 lol)

3: 12 pm- 1/2 Reg. Hoagie, chips, diet. (…)

WOW thats bad… Tomorrow is a new day and back at square one… and im ready : )

I’m starting my diet/fitness Journal on Mon. November 26th, 07.  This I feel will keep me motivated and on track towards my goals.  Any suggestions now or after i begin will be GREATLY appreciated!!