Project Tamara: Food Logs March 20 – 26, 2011

Project Tamara: Food Logs March 20 – 26, 2011

 

Project Tamara: Food Logs

Project Tamara: Food Logs

This is the start of week three for Project Tamara: Food Logs, We had a good first week and we had a tough second week for Tamara. This week we are trying to get things back on track for Tamara this week.

Sunday “Free Day” 3-20-11

10:00 Breakfast

  • Blackberries – 1 ½ cup
  • Almonds mix w/Cashews – 1.5 oz.

11:30

  • Tortilla – 6”
  • Eggs – 2
  • Pork sausage – 3 oz.
  • Cheese – 1 slice

2:30

  • Waffles – 2
  • Pork sausage patty – 3
  • Bacon – 3
  • Eggs -1
  • Syrup – ¼ cup
  • Butter – 1 tbsp.

4:00

  • Twix

5:30 Dinner

  • Rib Eye Steak – 4 oz.
  • Onions – ¼ cup
  • Pepper Jack Cheese – 1 oz.
  • Baked sweet potato – ½
  • Butter – 1 tbsp.
  • Brown sugar – 1 tbsp.
  • Steamed Broccoli, Carrots, Cauliflower  – ½ cup

7:30

  • Baby Ruth Candy Bar
  • Whatchamacallit Candy Bar

10:00

  • Other half of dinner

Charles Notes:

 

Monday 3-21-11

8:30 Breakfast

  • Fiber 1 – 1 cup
  • 2% Milk – ½ cup

11:00 – Snack

  • Almonds – 1 oz.
  • Banana – 1 medium

1:00 Lunch

  • Zesty Italian Chicken
  • Chicken breast – 3 oz.
  • Spinach – ½ cup
  • Brown rice pasta – 2 oz.
  • Marinara sauce – 4 oz.

4:00 Snack

  • Deli sliced bread – 3 slices
  • Orange – 1

7:45 Dinner

  • Chicken Quesadillas
  • Chicken Breast – 4 oz.
  • Whole wheat tortilla – 1
  • Shredded cheese – 2 tbsp.
  • Side salad – 2 cup
  • Fat Free Italian – 2 tbsp.

10:30

  • Protein Powder – 1 scoop
  • Water – 10 oz
  • Peanut butter – 1 tbsp.

 

Workout Notes: 45 min cardio and strength training, Julie’s F.I.I.T Camp, Water – 60oz.

Project Tamara: Food Logs March 20 – 26, 2011

Tuesday 3-22-11

9:00 Breakfast

  • Peanut butter – 1 tbsp.
  • Protein powder – 1 scoop
  • Water – 10 oz.

11:30 Lunch

  • Turkey Breast – 2 oz.
  • Whole wheat bread – 2
  • Water

3:30 Snack

  • Baby carrots – 10
  • Almonds – 1 oz.

4:45 Snack

  • Protein powder – 1 scoop
  • Strawberries  – 6
  • Pineapple – 2 tbsp.
  • Water – 10 oz.

7:40 Dinner

  • Chicken breast – 4 oz.
  • Spinach – 2 cups
  • Lettuce – ½ cup
  • Shredded cheese – 1 tbsp.
  • Sliced almonds – 1 tbsp.
  • Fat-free Italian Dressing – 3 tbsp.

11:00

  • String cheese – 1
  • V8 – 6 oz.

Workout Notes: F.I.I.T Camp (Boot camp) + 90 oz. of Water

Wednesday 3-23-11

8:45 Breakfast

  • Turkey Breast – 3 slices
  • Wheat bread – 2

12:00 Lunch

  • Protein shake – 1 scoop
  • Banana – 1 medium
  • Water – 10 oz.

2:30 Snack

  • Almonds – 1 oz.
  • Raisins – 1 oz.

5:00 Dinner

  • Chicken Quesadillas
  • Chicken Breast – 5 oz.
  • Salad – 2 cups
  • Fat-free Italian Dressing – 2 tbsp.
  • Cheese – ¼ cup

10:30

  • Low fat ice cream – 1 cup
  • Peanut butter – 1 tbsp.

Workout Notes: 20 min elliptical intervals, 20 min lower body machines, Water – 60 oz.

 

Thursday 3-24-11

8:30 Breakfast

  • Whole wheat bread – 1
  • Peanut butter – 1 tbsp.
  • Orange – 1

12:30 Snack

  • Almonds – 1 oz.
  • Grapes – 1 cup

1:30 Lunch

  • B.L.T. Wrap
  • Turkey Bacon – 3 slices
  • Tomato – 3 slices
  • Lettuce – ½ cup
  • Whole wheat tortilla – 1
  • Mayonnaise – Reduced fat – 1 tbsp.
  • Shredded cheese – 2 tbsp.

5:00 Snack

  • String cheese – 1

7:00 Dinner

  • Lettuce – 2 cups
  • Cherry tomato – 10
  • Raisins – 1 tbsp.
  • Croutons – 2 tbsp.
  • Boiled eggs – 3
  • Bacon bits – 2 tbsp.
  • Lite Ranch – 3 tbsp.
  • Shredded cheese – 2 tbsp.

Workout Notes: 20 min elliptical, 30 min. cardio resistance circuits w/ weights, 10 min. stretch and cool down, Water – 120 oz.

Friday 3-25-11

8:30 Breakfast

  • Protein Shake – 1 scoop
  • Water – 10 oz.
  • Peanut butter – 1 tbsp.

11:00 Snack

  • Strawberries – 1 cup
  • String cheese – 1
  • Water – 20 oz.

2:00 Lunch

  • B.L.T. Wrap
  • Turkey Bacon – 3
  • Tomato- 3 slices
  • Lettuce – ½ cup
  • Reduced fat Mayonnaise – 1 tbsp.
  • Whole wheat tortilla – 1 6”
  • Water – 32 oz.

Workout Notes: 116 oz. Water, Interval Bike 10 min, Elliptical 10 min, Resistance -30 min. Upper & Lower body, ABS 10 min.

 

Saturday 3-26-11

9:00

  • Grapes – ½ cup

1:00 p.m. Breakfast

  • Whole wheat bread – 1
  • Peanut butter – 2 tbsp.
  • All Bran cereal – 1 cup
  • Blueberries – 1 cup
  • Orange – 1
  • Milk 1% – 1 cup
  • Water – 32 oz.

3:30 Snack

  • Almonds – 1 oz.
  • Raisins – 1 oz.

4:30 Lunch

  • Chicken breast – 3oz.
  • Brown rice pasta – 2oz.
  • Alfredo sauce – ¼ cup
  • Spinach – 1/2 cup
  • Water – 20 oz.

8:00 Dinner

  • Meatballs – 4 oz.
  • Pasta marinara sauce – 2 oz.
  • Brown rice pasta – 2oz.
  • Reduced fat parmesan cheese – 2 tbsp.
  • Water – 40 oz.

10:00

  • Protein shake – 1 scoop
  • Water – 10 oz.
  • Peanut butter – 1 tbsp.

Workout notes: 112 Water, 30 min Interval cardio, 30 min resistance weights, upper / lower, 10 min abs & core.

 

Weight:  309.4

Project Tamara: Food Logs March 20 – 26, 2011

This was a rough week for Tamara. After her Saturday morning weigh in, I had to sit down with her and have a LONG talk. So we went over her food charts and I came to find out that she was not following the food plan to the letter, therefore she only lost ½ pound this week. Since she had lost 5 pounds on her first week following the plan to the letter, she figured that if she cut even more calories she would drop even more weight. NO, it does not work like that; I had to explain to her that you can’t just start dropping calories and expect the weight to come off.

The deal with losing weight is you have to eat calories to lose calories, based on her diet for the week Tamara was eating about 1300 calories per day.  When I initially wrote her plan, I came up with a total of her needing 2400 calories per day to maintain the weight she was at, at the time. My Accountability Eating Plan figured in about 1700 – 1800 Calories per day, which will give her enough calories to both workout and lose weight. This calorie count also factors in that mistakes do sometimes happen but, for Tamara and her goals I came up with 1700 -1800 calories per day to achieve that goal. At 1100 – 1300 Calories per day there is just no way she can have enough strength to raise 6 children and workout at the same time, there isn’t enough caloric intake to sustain this lifestyle. Furthermore her body will resist losing weight because her body will think she is starving and will store whatever it can as fat.

With my plan, I don’t have her on any kind of crazy “no-carb” or funky all protein diet. What I designed for her is a lifestyle change that will not only get her to her goal but will help her maintain the weight once she gets it off, unlike most other diets where they make you buy or purchase certain foods. My plan is sustainable and once the weight is off it stays off because her eating habits will have changed at their core.

Thanks for looking at Project Tamara: Food Logs, for the week of March 20 – 26, 2011.

About The Author

Charles Lloyd

Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd Fitness.com. I am not really a writer, but a workout fiend who happens to have a blog. The single mission of this website is very simple: Get You In Shape. I have been blessed with the gift of good health and want to share it with you. Join Me.

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