This is the start of Project Tamara: Food Logs for the week of March 13 – 19 2011
Sunday 3-13-11 “Free day”
3:30AM Breakfast
- Bacon Western $6.00 Burger – Carl’s Jr. Calories – 1130, Calories from fat 600, Total Fat 62 grams, Saturated Fat 28 grams (140% DV)!! Cholesterol 137mg, Sodium 2540mg, Total Carbohydrates 83g, Protein 47g
- Large Fries – Calories 620, Total Fat 29g, Saturated Fat 6g, Sodium 380mg, Total Carbohydrates 80g, Total Protein 10g
- Root Beer – 32oz – Calories 440, Total Carbohydrates 60g
- Total Calories – 2190
1:30 PM Lunch
- Chicken Leg
- Chicken thigh
- Onion Rings – 4 Large
- Cajun Fries – 1 Small
- Shrimp (Fried) – 6 Small
2:30 Snack
- Twix – King size – 480 Calories, Total Fat 24g, Sodium 200mg, Total Carbohydrates 64g, Protein 1g
6:30 Dinner
- Deep Dish Meat pizza – 2 slices
8:30
- Whatchamacallit Candy – 1 Bar – 230 Calories, Cholesterol 5 mg, Sodium 140mg, Total Carbohydrates 28g
- Reese’s sticks – 2 sticks – 180 Calories, Sodium 45mg, Total Carbohydrates 9g, Protein 2g
Tamara’s Notes: This was doing WAY, Way too much. Felt full, bloated, and lazy all day!
Charles Notes: This was Tamara’s first “Free day”, I told her to go for it and she did! I knew that since she had eaten well the first week that she would overdo it. A “Free day” is what I have my AEP people do at least one day out of the week to be able to eat whatever they want without the guilt.
Project Tamara: Food Logs
Monday 3-14-11
Feeling sick / No Appetite
12:30 Breakfast
- Protein Powder- 1 scoop
- Peanut Butter – 1 TBSP
- Water 10oz
3:30 Lunch
- Turkey Breast – 6 slices
- Wheat Bread – 2
- Mustard – 1Tsp
6:30 Dinner
- Chicken Quesadilla’s
- Chicken Breast – 3oz
- Flour Tortilla – 1
- Cheese- Shredded 1/8 cup
- Spinach ½ cup
- Mixed Veggies- Carrots, Cauliflower, Broccoli – 1 cup
11:00 Snack
- Wheat Bread – 2
- Peanut Butter – 1 Tbsp.
*No workout notes
This is what happens when you come off a heavy Free Day, you eat bad, don’t get enough calories and it’s very hard to workout and feel motivated = WASTED Day….Lesson Learned.
Tuesday 3-15-11
8:30 Breakfast
- Fiber One Cereal – 1.5 cup
- Milk 1%
Tamara Notes: Skipped Snack Very Hungry – This is NOT good. You cannot skip food and expect to lose weight.
2:45 Lunch
- Wheat Bread – 4
- Chicken Breast – 8 slices
- Colby Jack Cheese – 2 slices
- Mayo- Reduced fat – 2 Tbsp.
Tamara Notes: Full & ate too much
3:00 Snack
- Almonds – 1oz
- Grapes- 1cup
7:30 Dinner
- Grilled Salmon – 5oz
- Mushrooms – 4oz
- Spinach – 3oz
Tamara Notes: Full but unsatisfied didn’t taste that good, don’t like mushrooms
10:00 Snack
- Protein Powder – 1 scoop
- Water – 10 oz.
- Peanut Butter – 1 Tbsp.
Workout Notes: 25min Interval sprints on treadmill, 15min Intervals on the bike
Wednesday 3-16-11
8:15 Breakfast
- Protein Powder – 1 scoop
- Water – 10oz
- Peanut Butter – 1tbsp
11:30 Snack
- Almonds – 1oz
- Orange – 1
1:30 Lunch
- Chicken Caesar Wrap
- Chicken Breast – 3oz
- Spinach – 1 cup
- Lettuce – ½ cup
- Whole Wheat tortilla 6” – 2
- Fat Free Italian Dressing – 2tbsp.
5:30 Dinner
- Subway
- 6” Turkey Breast
- Wheat Bread
- Lettuce
- Tomato
- Cucumber
- Mustard
10:30 Snack
- Protein Powder – 1 scoop
- Water – 10oz
- Peanut Butter – 1 tbsp.
Tamara: “***HUNGRY***”
2:30AM
- Wheat Bread – 1 slice
- Cheese – Colby Jack – 1 slice
- Chicken Breast – 2 Slices
Exercise: 35 min Elliptical – Intense, 15 min Treadmill – Interval Sprints, 20 min Upper Bodyweight Circuits
Charles Notes: This is a very good day with both eating and exercise. Great Job Tamara, especially coming out of that horrific Sunday.
Thursday 3-17-11
8:30 Breakfast
- Turkey Breast – 3 slices
- Orange – 1
10:40 Breakfast
- Protein Shake – 12oz
1:00 Lunch
- Tropical Tuna – 3oz
- Wheat Bread – 2 slices
- Water – 8oz
- Cranberry/Apple 100% juice – 4oz
- Colon cleanse – 2tbsp
3:00 Snack
- Almonds – 1oz
4:45 Dinner
- Chicken Quesadillas
- Chicken Breast – 4oz
- Wheat Tortilla – 8”
- Baby Spinach – ½ cup
- Garden Salad – 2 cups
- Raisins – ½ oz.
- Fat Free Italian Dressing – 2 tbsp.
7:00 Snack
- Almonds – ½ oz.
10:30 Snack
- Protein mix – 1 scoop
- Peanut butter -1 tbsp.
Workout Notes: Interval on Elliptical 35min, 20 min Lower Body Strength
Friday 3-18-11
9:00 Breakfast
- Fiber 1 cereal – 1 cup
- Milk – 2%
12:00 Lunch
- Tropical Tuna – 3oz
- Ezekiel Bread – 2 slices
- Baby Carrots
3:00 Snack
- Blackberries – 1 ½ cup
- Almonds – 1oz
- Water – 8 oz.
6:00 Dinner
- Zesty Italian Chicken
- Chicken Breast – 4oz
- Brown Rice Pasta – 2oz
- Low Fat Pasta Sauce – 4oz
- Baby Spinach – 1 cup
- Reduced Fat Parmesan Cheese
9:00 Snack
- Yogurt – 8oz
- Celery – 2 Stalks
Tamara did not provide work out notes for today.
Saturday 3-19-11
9:00 Breakfast
- Banana – ½
- Almonds – 0.6oz
- Tangelo – 2
- Water – 6oz
11:30 Lunch
- Turkey Breast – 4oz
- Tomato – ? amount
- Ciabatta Bread – ? amount
- Lettuce – ? amount
- Mustard/ Mayonnaise – ?amount (Charles Notes: ? amount is not good! Cannot expect to lose weight if you don’t know exactly what you are putting in your body.
- Caesar Salad – 1 cup
- Water – 20 oz.
6:00 Dinner
- Brown Rice Pasta – ½ cup
- Marinara sauce – ½ cup
- Spinach – 1 cup
- Turkey Meatballs – 4oz
No workout notes provided.
Project Tamara: Food Logs
Week 2 Conclusion: Not a good week for Tamara, Fatigue, toppled on good day/bad day eating schedule when you are trying to lose weight; it’s not going to cut it. She lost 1 pound this week.
Tamara Notes: I felt lazy this whole week, that one free day of going crazy is not worth it.
Weight: 310.6 lbs
Total Weight Loss: 5.4 lbs
Measurements:
Neck – 15.3
Chest – 52.7
Right:
Arm – 21.3 , Forearm – 13.4 , Wrist – 7.3
Left:
Arm – 20.6, Forearm – 13.4, Wrist – 7.6
Waist – 47.4
Hips – 55.5
Butt – 54.6
Right:
Quad – 35.2 , Calf 20.7
Left:
Quad – 34.3, Calf 20.3
This concludes this weeks Project Tamara: Food Logs for March 13 – 19.