Kylie’s Blog

Day 1 of MPOWER:

english muffin, 1-1.5 Tbl. pb, 2 Tbl. peach jam (310 w/o jam)

practice-prob around 600 cals (lifted full body/swam..mostly sprinting-high heart rate)

 asiago bagel, 1 egg, 2 slices monster (sp) cheese–maybe 400-500 cals? total guess

coffee (hazelnut blend) with skim ???

pear

To be continued:

Pre-Practice:
½ powerbar          115              4.5              22                1
 Goldfish               140              4                 20                5
 After Practice:
Shake                    112              23                2.5              1.5
Bagel(guess!)         300              8                 60                2                
PB                     
    180              7                 6                 16
Tbl. Peach jam
1 piece bread
 

Lunch:
4 egg whites           49.5             14                1.6              0
Fat free cheese      50                8                 4                   0
2 Tbl. Salsa
8 Wheat thins        65                1                 10.5             1.75
Grapefruit            106              2                 27                .4
Green Beans          17                1                 .4                0
 After Practice:
Shake                    112              23                2.5              1.5
Tangerine              37               .5     
            9                 0
 

Dinner:
Beans                    17                1                 .4                0
Lettuce                 23.5             2.7              4                 .3
1/3c. Hummus
Tuna                     175              37.5             0                 2.5
Ranch                    35                0                 7                 0
  Before Bed:
Casein                   120              23                4                 1
PB                     
    90                3.5              3                 8
 Total:                 1744            163.7           183.9           40.95

Total doesn’t include:

 piece of bread (from bakery so no nutrition label)

1Tbl peach jam

salsa (homemade..pretty healthy i would guess)

Hummus (homemade..good protein..pretty healthy)

  Oats                    
  303              13                51.7             5
Shake                    112              23                2.5              1.5
Milk                    
  80                8                 12                0
Squash                  82                1.8              21.5             .2
Cream cheese        30                4                 3                 0
Jam                    Â
 Â  20                0                 10                0
2 Bagel                  360              18                70                3
Shake                    112              23                2.5              1.5
Milk                    
  80                8                 12                0
Peanut butter       180              7                 6                 16
Casein                   120              23                4                 1
2 Apple                 162              .5                42                1       
Chicken                 312              46                0                 6.5
Lettuce                 23.5             2.7              4                 .3
Propel                   30                0                 8                 0
Fat free cheese     50                8                 4                 0
Salsa                   Â
  20                0                 6                 0
4 egg whites       49.5          
   14                1.6              0
 Total:                 2072
.5         192              250.6           36

Oats                    
  303              13                51.7             5
Shake                    112              23                2.5              1.5
Milk                    
  80                8                 12                0
Squash                  82                1.8              21.5             .2
Cream cheese        30                4                 3                 0
Jam                    Â
 Â  20                0                 10                0
2 Bagel                  360              18                70                3
Shake                    112              23                2.5              1.5
Milk                    
  80                8                 12                0
Peanut butter       180              7                 6                 16
Casein                   120              23                4                 1
2 Apple                 162              .5                42                1       
Chicken                 312              46                0                 6.5
Lettuce                 23.5             2.7              4                 .3
Propel                   30                0                 8                 0
 

Total:                  20
06.5         178              249              36

AM Pre-Practice:
Oats                    
  303              13                51.7             5
2 Tbl. Apl.sauce  22.5             0                 5.5              0
 

Post Practice:
Shake w/ water  112              23                2.5              1.5
Eggs                    
  66                14                1.6              0
2 piece Toast      240            
  10                40                3
Pb                     
    180              7                 6                 16
Jam                    Â
 Â  10                0                 5                 0
Peach jam            
  Lunch:
Deer burger        192         Â
 Â Â Â  36                0                 4
Yogurt                  80                7                 12                0
Cottage cheese  70                13                5                 0
Beans                  34Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2                 8                 0
Olive oil on beans
 Post Practice:
Shake                  112
              13                2.5              1.5
 Dinner:
Deer Burger       192          Â
 Â Â  36                0                 4
Beans                  34Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2                 8                 0
 Meal 6:
Carmel Macc.     190              11                35                1
Pretzels              50   
             1                 12                0
 Meal 7:
Casein shake    120              23                4                 1
 

AM Pre-Practice:
Oats                    
  303              13                51.7             5
2 Tbl. Apl.sauce    22.5             0                 5.5              0
 

Post Practice:
Shake w/ water     112              23                2.5              1.5
Eggs                    
  66                14                1.6              0
2 piece Toast        240              10                40                3
Pb                     
    180              7                 6                 16
Jam                    Â
 Â  10                0                 5                 0
Peach jam            
 

 

Lunch:
Deer burger           192              36                0                 4
Yogurt                  80                7                 12                0
Cottage cheese     70                13                5                 0
Beans                    34                2                 8                 0
Olive oil on beans
 

Post Practice:
Shake                    112              13                2.5              1.5
 

Dinner:
Deer Burger           192              36                0                 4
Beans                    34                2                 8                 0
 

Meal 6:
Carmel Macc.        190              11                35                1
Pretzels                50                1                 12                0
 

Meal 7:
Casein shake         120              23                4                 1
 

 

 

Total:                   
          2007.5         211              198.8           37

1/2c. oats 1/4c. blueberries

AM practice: legs, 40 min run, abs

shake, water, 3 strawberries

1 apple

1c. cottage cheese and 1Tbl. sugar free raspberry jam

1c. yogurt

3 oz. cucumber, 2 oz. red pepper with about 1/4c. hummus

about 1 serving green beans(red vinegar and o.o. and spices) and 3.5oz. deer hamburger

diet dr. pepper (20oz)

1/2 yam

PM Practice: 2 hr swimming

shake..same as above

grande fat free, sugar free caramel macchiato

about 3 servings of lettuce, 1 serving of cucumber and red peppers, sardines, and Newman’s Own lite honey mustard dressing

1/2 acorn squash w/ cinnamon, nutmeg, splenda, and about 6 walnuts

 

1/2 c. oatmeal and 1/4c. blueberries

1 apple

1c. cottage cheese with 1 Tbl. peach jam

1 meat and bean enchillada

1/2 yam

PM Practice: swim for 2 hours

1c. skim milk, 1/2 c. blueberries, pp

1 tall nonfat pumpkin spice latte

1 yellow pepper, 3 radishes, 8 cucumber slices

turkey burger

1 Tbl. peanut butter

1/2 c. water, pp, 1 1/2 Tbl. pb

1/2c. oats with 1/4c. blueberries

AM practice: legs, running and stadums for 30min., little circuit and abs.

1c. skim milk, 3 strawberries, pp.

1c. fat free yogurt with 2 Tbl. wheat germ

1 apple

1c. fat free cottage cheese with 1Tbl. peach jam

1 meat and bean enchillada from yesterday

2 celery sticks, 5 cucumber slices, a little less than 1/4c. broccoli w/ about 2-3 Tbl. fat free honey dijon dressing.

1/2 powerbar

PM Practice: 2 hours of swimming

1c. skim milk, pp, 1/2 c. blueberries, 2 strawberries

7.4 oz. chicken

1 orange pepper

7 cucumber slices

 

Pre-practice: 1c. lite chocolate soy milk, 3 strawberries, p.p.

Am Practice: upper body, 45 min of swimming..mostly kicking

1/2 c. fat free cottage cheese with 1 Tbl. peach jam 

4 egg whites with about 1/4 c. spinach?

1/2c. oats with 1/4 c. blueberries

Meat and bean quesadilla- 1 and 1/2 tortillas (tomato basic wrap -(deer meat, black beans, little salsa, fat free cheese, fat free cream cheese all of that is inside)  Some enchillada sauce was on the bottom of the dish and on top of the tortilla.

2-3 servings of grapes

PM Practice: swim for 2 hours

shake with 1c. skim milk, pp, and 4 strawberries

about 10 grapes? 

turkey burger (just the meat)

2-3 servings salad (romaine lettuce, 4 raddishes and 5 cucumber slices) with Raspberry Vinegerette (prob a little less than 1/4 c.?)