caseymoe’s BodyBlog

The food selection is pretty good and I am never hungry.  It has more fat than I am accustomed to which makes me less hungry than usual.  I am doing my best to scarf it down regardless.  It seems to help when I drink a lot of fluids.  I still haven’t worked out yet.  I have a teleconference tonight so I am going ot use the gym at work after I am done.  I still have to stuff down one more meal before then.  Afterwards I need to stuff down a snack one another meal.  I always hear the first week is the hardest part, then it is all downhill.  I will be real busy this weekend which will make things hard but I am motivated that I can manage.  I am goign to set the alarm on my watch to make sure I eat every 3 hours as planned.

I know what I need to do.  For the first time ever I have a real good idea of what I need to do and an even better idea of what I need to avoid.  I just need to put the pieces together.  The missing piece right now is my eating.  I was doing pretty well for a long time.  I am gettign a lot of calories but I am eating garbage.  Garbage in means garbage out.  I have a great plan ready to go I just need to be more disciplined.  Right now I am not eating right and I am feeling beat down before my workout is even started.  I am just cheating myself.  If I ever want to reach my goals I gotta get my sh#t together. 

I have a good diet ready to go but I have a little dilemma.  I want to keep it pretty tight and not stray once I start.  The problem is my birthday is coming up in a littel over a week.  As much as I want to say that I will be good, I know myself better than that.  I will probably have to be carried home.  I have really cut back on my drink.  I had a few beers at my girlfriend’s reunion last week but before that it had been months since I had a drop.  My tolerence is down and I am sure that it won’t ake much to leave me floored.  Knowing this I am tempted to hold off until after my birthday with any crazy diet plans.  I am trying to put on weight so I can just stuff my face in the meantime and tweak my numbers a little bit when I start the diet to account for any excess bodyfat.  I have a lot of stuff in my fridge and cabinets that will get tossed when the new diet starts so I can eat all of those up over the next week or so.  I always feel bad when I throw food out, even if it’s garbage.  It will cut down on my food bill over the next week too.

I have been using a new workout program for a couple of weeks now. It is different but really works. I have my diet in hand and I’m heading to the greocery store directly from work.  That means the big bulk starts tomorrow.  I’m going all out for the next 12 weeks.  No holding back and no more excuses.  Eat big, lift big, get HUGE!  In January I am getting a team together for the 911 Fitness Challenge.  It’s a challenge for police, firefighters, military, etc. The overall goal is improved body composition.  It should give me just a little extra motivation.  It’s a team competition so I will not only be answering to myself but my teammates too.  I’m hoping it will awaken my competitive juices. 

Meal Plan Summary Report for:
3300 calorie low fat Meal Plan
 
Byline:                       
                                   Diet 4U Online
 
Number of Days:                       
                  7
Average Calories Per Day:                       
    3351
% Calories from Protein:                       
       21.1
% Calories from Carbohydrates:                  59.3
% Calories from Fat:                       
             19.6
Creator’s Comments: This week’s Meal Plan contains one restaurant day for lunch and dinner and one fast food lunch plus some leftovers.  Have a great week:>)
Pat
 
Meal Plan - Day 1
Total Calories: 3,355                       
           PCF Ratio: 19-52-29
 
Breakfast
TOASTED OATMEAL CEREAL, RTE 1 1/2 cup
___  Cereals ready-to-eat, QUAKER, QUAKER Toasted Oatmeal Cereal, Honey Nut
BANANA, RAW                       
                1 medium
___  Bananas, raw
ORANGE, ALL VARIETIES, RAW     1 small
___  Oranges, raw, all commercial varieties
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with tap water
Centrum Advanced Formula, Tablet       1 tablet
___  “Centrum Advanced Formula”
Comments:
 
 
Morning Snack
CHEDDAR CHEESE                       
        1 oz
___  “Low Sodium”
CRACKER, REDUCED FAT, Snack Well’s        20 crackers
___  reduced-fat, classic golden cracker, Snack Well’s
VEGETABLE JUICE                       
       6 fl oz
___ 
Comments:
 
 
Lunch
MIXED GRAIN BREAD                       
  2 slices
___  Bread, mixed-grain (includes whole-grain, 7-grain)
TURKEY BREAST                       
           2 slices
___  Turkey breast meat
MAYONNAISE                       
                  2 tbsp
___  “Real”
COTTAGE CHEESE, LOW FAT          4 oz
___  lowfat, with peach and pineapple
APPLE, RAW                       
                     1 small
___  Apples, raw, with skin
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments: Make a sandwich.  May use mustard and any fresh vegetables you want.
 
 
Afternoon Snack
PEANUT BUTTER                   
               2 tbsp
___  Peanut butter, smooth or chunky style, with salt
OAT BRAN BREAD, TOASTED           2 slices
___  Bread, reduced-calorie, oat bran, toasted
CRANBERRY JUICE COCKTAIL      1 cup
___  Cranberry juice cocktail, bottled, with calcium, saccharin and corn sweetener
Comments:
 
 
Dinner
CHICKEN BREAST, BAKED               6 oz
___  broiler-fryer, baked
WILD RICE, COOKED                       
    1 1/2 cup
___  Wild rice, cooked
BROCCOLI FLORETS, FROZEN        3.3 oz
___  florets “Deluxe”
SALAD DRESSING, CREAMY” KRAFT”        3 tbsp
___  house, creamy
SALAD, TOSSED, W/O DRESSING     1.5 cups
___  Fast foods, salad, vegetable, tossed, without dressing
FRENCH BREAD DOUGH                    1 slice
___  refrigerated, crusty, 1″ slice
MARGARINE SPREAD, TUB               2 tsp
___  tub, w/sweet cream
TEA, INSTANT, SWEETENED            1 cup
___  Tea, instant, sweetened lemon-flavored, prepared
Comments: You can make enough chicken ahead for the two pita lunches.
 
 
Evening Snack
YOGURT, HEALTH, FROZEN “Dannon           4 oz
___  Heath bar crunch “Pure Indulgence”
GRAHAM CRACKER                       
     2 servings
___  NABISCO, NABISCO GRAHAMS Crackers
COCOA MIX                       
                      1.25 oz envelope
___  hot mix, chocolate supreme, dry
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
 
Comments: Mix the cocoa in the milk and heat.
 
 
Basic Nutritional Summary:

 
 
Meal Plan - Day 2
Total Calories: 3,393                       
           PCF Ratio: 19-55-26
 
Breakfast
EGG, CHICKEN, SCRAMBLED          2 egg (large)
___  Egg, whole, cooked, scrambled
MIXED GRAIN BREAD, TOASTED   2 slice (large)
___  Bread, mixed-grain, toasted (includes whole-grain, 7-grain)
MARGARINE SPREAD, SOFT             1 tbsp
___  soft
ORANGE JUICE                       
               6 fl oz
___  Orange juice, California, chilled, includes from concentrate
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with tap water
Centrum Advanced Formula, Tablet       1 tablet
___  “Centrum Advanced Formula”
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, with added nonfat milk solids and vitamin A (fat free or skim)
Comments:
 
 
Morning Snack
GRAHAM CRACKER                       
     2 servings
___  NABISCO, NABISCO GRAHAMS Crackers
CARNATION INSTANT BREAKFAST             9 oz
___  milk-based oral supplement
Comments:
 
 
Lunch
Chicken Salad Pita Sandwich                   1 serving
___  Low fat.
BEEF BARLEY SOUP                       
     1 serving
___  Soup, PROGRESSO HEALTHY CLASSICS BEEF BARLEY, 99% FAT FREE
SALAD, TOSSED, W/O DRESSING     1.5 cups
___  Fast foods, salad, vegetable, tossed, without dressing, with chicken
SALAD DRESSING, FRENCH              3 tbsp
___  Salad dressing, french, low fat
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments: Make enough for tomorrow’s lunch.
 
 
Afternoon Snack
TORTILLA CHIPS, HOT                        20 chips
___  hot
DIP, BLACK BEAN, NONFAT”GUILTLESS GOURMET” 2 oz
___  barbeque, mild, 2 tbsp.
PEAR, RAW                       
                       1 pear
___  Pears, raw
CRANBERRY JUICE COCKTAIL      1 cup
___  Cranberry juice cocktail, bottled
Comments:
 
 
Dinner
Orange Glazed Pork Chops                      1 serving
___  Low fat, high taste, quick to prepare.
Unfried Rice                       
                        1 serving
___  Low fat
CARROT, FROZEN W/SALT                1 cup
___  Carrots, frozen, cooked, boiled, drained, with salt
DINNER ROLL, CRUSTY                     1 piece
___  crusty
MARGARINE SPREAD, SOFT             1 tbsp
___  soft
HERBAL TEA, BREWED                      1 cup
___  Tea, herb, chamomile, brewed
Comments: Save a serving of pork chops for day four.
 
 
Evening Snack
CHOCOLATE CHIP COOKIE              20 cookies
___  reduced-fat, bite size, Snack Well’s
YOGURT, HEALTH, FROZEN “Dannon           4 oz
___  Heath bar crunch “Pure Indulgence”
COCOA MIX                       
                      1.25 oz envelope
___  hot mix, chocolate supreme, dry
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments:
 
 
Basic Nutritional Summary:

 
 
Meal Plan - Day 3
Total Calories: 3,353                       
           PCF Ratio: 19-64-17
 
Breakfast
TOASTED OATMEAL CEREAL, RTE 2 cups
___  Cereals ready-to-eat, QUAKER, QUAKER Toasted Oatmeal Cereal, Honey Nut
BANANA, RAW                       
                1 small
___  Bananas, raw
ORANGE JUICE                       
               1 cup
___  Orange juice, chilled, includes from concentrate
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with distilled water
Centrum Advanced Formula, Tablet       1 tablet
___  “Centrum Advanced Formula”
Comments:
 
 
Morning Snack
COTTAGE CHEESE, LOW FAT          4 oz
___  lowfat, with peach and pineapple
BLUEBERRY, FROZEN                       
  1 cup (unthawed)
___  Blueberries, frozen, unsweetened
CRACKER, REDUCED FAT, Snack Well’s        20 crackers
___  reduced-fat, classic golden cracker, Snack Well’s
CRANBERRY JUICE COCKTAIL      1 cup
___  Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener
Comments:
 
 
Lunch
Chicken Salad Pita Sandwich                   2 servings
___  Low fat.
TOMATO, RAW                       
                3 slices
___  Tomatoes, red, ripe, raw, year round average
PEA SOUP W/HAM, RTS Healthy Choice           7.5 oz
___  split, w/ham, r-t-s Healthy Choice
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments: Use yesterday’s leftovers.
 
 
 
Afternoon Snack
CHEDDAR CHEESE                       
        2 oz
___  “Low Sodium”
CRISPBREAD, RYE                       
         2 wafer (Ry Krisp - triple cracker)
___  Crackers, crispbread, rye
VEGETABLE JUICE                       
       6 fl oz
___ 
Comments:
 
 
Dinner
Marinated Flank Steak                       
       1 serving
___ 
Mashed Potatoes                       
                 1 serving
___  According to the USDA, this food is “fat free” (contains less than .5 g of fat).
BROCCOLI FLORETS, FROZEN        3.3 oz
___  florets “Deluxe”
FRENCH BREAD DOUGH                    1 slice
___  refrigerated, crusty, 1″ slice
MARGARINE SPREAD, TUB               1 tbsp
___  tub, w/sweet cream
Baked Apple                       
                        1 serving
___  For the single cook, but easy to multiply
HERBAL TEA, BREWED                      1 cup
___  Tea, herb, chamomile, brewed
Comments: Make ½ recipe of the flank steak and save one serving for day eight and make enough apples for tomorrow:>)
 
 
Evening Snack
CHOCOLATE COOKIE, NONFAT”SNACKWELLS”            4 cookies
___  double fudge cookie cakes, Snackwell’s
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
COCOA MIX                       
                      1.25 oz envelope
___  hot mix, chocolate supreme, dry
Comments:
 
 
Basic Nutritional Summary:

 
 
Meal Plan - Day 4
Total Calories: 3,356                       
           PCF Ratio: 19-56-25
 
Breakfast
French Toast                       
                       2 servings
___  Fairly low in fat.
PANCAKE SYRUP,                   
              2 tbsp
___  Syrups, table blends, pancake,
GRAPEFRUIT JUICE, PINK                6 oz
___  Grapefruit juice, pink, raw
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with distilled water
Centrum Advanced Formula, Tablet       1 tablet
___  “Centrum Advanced Formula”
Comments:
 
 
Morning Snack
COTTAGE CHEESE, LOW FAT          4 oz
___  lowfat, with peach and pineapple
STRAWBERRY, RAW                       
     1 cup (sliced)
___  Strawberries, raw
CRISPBREAD, RYE                       
         2 wafer (Ry Krisp - triple cracker)
___  Crackers, crispbread, rye
MARGARINE SPREAD, TUB               2 tsp
___  tub, w/sweet cream
CRANBERRY JUICE COCKTAIL      1 cup
___  Cranberry juice cocktail, bottled
Comments:
 
 
Lunch
CHICKEN/BROCCOLI SANDWICH, FROZEN           1 package yields
___  WEIGHT WATCHERS ON-THE-GO Chicken, Broccoli and Cheddar Pocket Sandwich, frozen
APPLE PASTRY                       
               1 pkg
___  frozen, apple crisps “Sweet Celebrations” 3.5 oz.
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments:
 
 
Afternoon Snack
PEANUT BUTTER, CHUNKY              2 tbsp
___  chunk style
RAISIN, SEEDLESS                       
         1 box
___  Raisins, seedless (miniature box)
ENGLISH MUFFIN                       
          1 muffin
___ 
ORANGE JUICE                       
               1 cup
___  Orange juice, chilled, includes from concentrate
Comments:
 
 
Dinner
Orange Glazed Pork Chops                      1 serving
___  Low fat, high taste, quick to prepare.
 
POTATO, BAKED W/SALT                   1 cup
___  Potatoes, baked, flesh and skin, with salt
MARGARINE SPREAD, TUB               2 tbsp
___  tub, w/sweet cream
SPINACH, CANNED                       
        1 cup
___  Spinach, canned, drained solids
Baked Apple                       
                        1 serving
___  For the single cook, but easy to multiply
TEA, INSTANT, SWEETENED            1 cup
___  Tea, instant, sweetened with sodium saccharin, lemon-flavored, prepared
Comments: Use apples from yesterday and pork chop that you saved.
 
 
Evening Snack
BERRY FRUIT ROLL UP                      2 rolls
___  Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments:
 
 
Basic Nutritional Summary:

 
 
Meal Plan - Day 5
Total Calories: 3,284                       
           PCF Ratio: 16-56-28
 
Breakfast
COTTAGE CHEESE, LOW FAT          4 oz
___  lowfat, with peach and pineapple
BLUEBERRY, FROZEN                       
  1 cup (unthawed)
___  Blueberries, frozen, unsweetened
ENGLISH MUFFIN                       
          1 muffin
___ 
MARGARINE SPREAD, TUB               1 tbsp
___  tub, w/sweet cream
STRAWBERRY SPREAD                      2 tablespoons
___  POLANER, POLANER ALL-FRUIT Strawberry Spread
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with distilled water
Centrum Advanced Formula, Tablet       1 tablet
___  “Centrum Advanced Formula”
Comments:
 
 
Morning Snack
GRAPEFRUIT, FLORIDA, RAW         1/2 fruit
___  Grapefruit, raw, pink and red, Florida
CRACKER, REDUCED FAT, Snack Well’s        20 crackers
___  reduced-fat, classic golden cracker, Snack Well’s
CHEDDAR CHEESE                       
        1 oz
___  “Low Sodium”
CARNATION INSTANT BREAKFAST             9 oz
___  milk-based oral supplement
Comments:
 
 
Lunch
Turkey Sandwich                       
                1 serving
___  Low fat sandwich on mulitgrain bread.
CHICKEN SOUP, RTS”Campbell’s”    1 cup
___  w/ribbon pasta, r-t-s
PRETZELS, LOWER SALT ” Rold Gold”         10 pretzels
___  baked, 33% less sodium
APPLE, RAW                       
                     1 small
___  Apples, raw, with skin
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments:
 
 
Afternoon Snack
OAT BRAN BREAD TOASTED            1 slice
___  Bread, reduced-calorie, oat bran, toasted
MARGARINE SPREAD, TUB               1 tbsp
___  tub, w/sweet cream
BANANA, RAW                       
                1 medium
___  Bananas, raw
CRANBERRY JUICE COCKTAIL      1 cup
___  Cranberry juice cocktail, bottled,
Comments:
 
 
Dinner
Quiche Lorraine, Meatless                        2 servings
___  Less than 30% of calories from fat.
BRAN BREAD                       
                   1 slice
___  “Bran’nola”
MARGARINE SPREAD, TUB               1 tbsp
___  tub, w/sweet cream
SALAD, TOSSED, W/O DRESSING     3/4 cup
___  Fast foods, salad, vegetable, tossed, without dressing
SALAD DRESSING, RANCH                3 tbsp
___  ranch
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
HERBAL TEA, BREWED                      1 cup
___  Tea, herb, chamomile, brewed
Comments: Freeze the leftover quiche for next week.
 
 
Evening Snack
GRAHAM CRACKER                       
     2 servings
___  NABISCO, NABISCO GRAHAMS Crackers
YOGURT, HEALTH, FROZEN “Dannon           4 oz
___  Heath bar crunch “Pure Indulgence”
Comments:
 
 
Basic Nutritional Summary:

 
 
Meal Plan - Day 6
Total Calories: 3,247                       
           PCF Ratio: 18-65-17
 
Breakfast
RAISIN GRAPE-NUTS,”POST”           3 oz
___  dry cereal
BANANA, RAW                       
                1 medium
___  Bananas, raw
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
ORANGE JUICE                       
               1 cup
___  Orange juice, chilled, includes from concentrate
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with distilled water
Centrum Advanced Formula, Tablet       1 tablet
___  “Centrum Advanced Formula”
Comments:
 
 
Morning Snack
COTTAGE CHEESE, LOW FAT          4 oz
___  lowfat, with peach and pineapple
GRAPE, EUROPEAN-TYPE                 10 grape (seedless)
___  Grapes, red or green (european type varieties, such as, Thompson seedless), raw
PINEAPPLE, RAW                       
           1/4 cup (diced)
___  Pineapple, raw
RAISIN, SEEDLESS                       
         1 box
___  Raisins, seedless (miniature box)
CRANBERRY JUICE COCKTAIL      1 cup
___  Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener
Comments: Mix the fruit in the cottage cheese for a tasty snack.
 
 
 
Lunch
BEAN SOUP, CONDENSED                  8 oz
___  w/bacon “Healthy Request” p.a.d. w/water, cond.
MIXED GRAIN BREAD                       
  2 slices
___  Bread, mixed-grain (includes whole-grain, 7-grain)
MARGARINE SPREAD, TUB               2 tsp
___  tub, w/sweet cream
ORANGE, ALL VARIETIES, RAW     1 small
___  Oranges, raw, all commercial varieties
CARNATION INSTANT BREAKFAST             9 oz
___  milk-based oral supplement
Comments:
 
 
Afternoon Snack
YOGURT, VANILLA                       
       8 oz
___  vanilla
CRACKER, REDUCED FAT, Snack Well’s        20 crackers
___  reduced-fat, classic golden cracker, Snack Well’s
VEGETABLE JUICE                       
       6 fl oz
___ 
Comments:
 
 
Dinner
Beef Stroganoff (yogurt-recipe)                1 serving
___  Low Fat
Grilled Herbed Tomatoes                       
   1 serving
___  A low fat side dish
PUDDING, CHOCOLATE, RTS            4 oz
___  chocolate fudge
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments:
 
 
Evening Snack
CHOCOLATE CHIP COOKIE              20 cookies
___  reduced-fat, bite size, Snack Well’s
YOGURT, HEALTH, FROZEN “Dannon           4 oz
___  Heath bar crunch “Pure Indulgence”
COCOA MIX                       
                      1.25 oz envelope
___  hot mix, chocolate supreme, dry
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments:
 
 
Basic Nutritional Summary:

 
 
Meal Plan - Day 7
Total Calories: 3,267                       
           PCF Ratio*: 13-53-34
 
Breakfast
WAFFLE                       
                             1 waffle
___  waffle
MAPLE SYRUP                       
                 3 tbsp
___  “Breakfast”
GRAPEFRUIT, FLORIDA, RAW         1/2 fruit
___  Grapefruit, raw, pink and red, Florida
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with distilled water
Centrum Advanced Formula, Tablet       1 tablet
___  “Centrum Advanced Formula”
Comments: May use a frozen low fat waffle.
 
 
Morning Snack
FRUIT ROLL “Sunkist”                       
   2 rolls
___  Snacks, “Sunkist”, SUNKIST Fruit Roll, strawberry, with vitamins A, C, and E
CRANBERRY JUICE COCKTAIL      1 cup
___  Cranberry juice cocktail, bottled
Comments:
 
 
Lunch
BURRITO, CHILI-CHEESE                   5 oz
___  chili-cheese
RANCHERO SAUCE                       
       2 oz
___  ranchero
ICE CREAM, CHOCOLATE                 4 oz
___  “Choco Taco”
COCA-COLA                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  6 fl oz
___  cola, w/caffeine
Comments: This lunch is at Taco Bell
 
 
Afternoon Snack
APPLE, RAW                       
                     1 small
___  Apples, raw, with skin
CHEDDAR CHEESE                       
        1 oz
___  “Low Sodium”
CRACKER, REDUCED FAT, Snack Well’s        20 crackers
___  reduced-fat, classic golden cracker, Snack Well’s
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
Comments:
 
 
Dinner
Marinated Flank Steak                       
       1 serving
___  
POTATO, BAKED, UNSALTED           1 potato
___  Potatoes, baked, flesh, without salt
SOUR CREAM                       
                  2 tbsp
___  
SALAD DRESSING, COLE SLAW       3 oz
___  cole slaw
ROLL, SOURDOUGH                       
      1 piece
___  sourdough
MARGARINE SPREAD, TUB               2 tsp
___  tub, w/sweet cream
COFFEE, BREWED, PREPARED        1 cup
___  Coffee, brewed, prepared with distilled water
Comments: Use the leftover you saved.
 
 
Evening Snack
PRETZELS, RODS                       
            3 oz
___  rods
COW’S MILK, NONFAT                        1 cup
___  Milk, nonfat, fluid, protein fortified, with added vitamin A (fat free and skim)
COCOA MIX                       
                      1.25 oz envelope
___  hot mix, chocolate supreme, dry
Comments:
 
 
Basic Nutritional Summary:

 
 
 
Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.
 

2 cups low-fat fruited yogurt

2 cups low-fat fruited yogurt

I am scrapping all of my old diet BS.  Now I am just going for the best all around diet I can get.  Lots of carbs for energy and a good amount of nutrients for all around health.  I am still going  tp pack in the calories.  I will need tons of energy to fuelthe wokrouts which will be getting more intense now that I am healthy.

I am switching to morning workouts.  It’s hard to get up but I think I will be less liekly to miss workouts once I get used to it.  My lifts are coming along.  My nutrition seems to be getting better, which has been my problem in the past.  It is not perfect but it is a realistic plan that I can slowly tweak over time to meet my goals.  Right now I am just eating letting a horse and working out like crazy to get as big as possible.  I just need to be patient.