Project Tamara: Food Logs

So we start another week of Project Tamara: Food Logs for the week of April 10 – 16, 2011. The preceding (and future) post to Tamara’s food logs can be found in the archives.

I am also adding a separate chart at the end of this post, so you can see what exactly is going on and how EXACTLY weight loss for Tamara is happening.

So we start another week of Project Tamara: Food Logs for the week of April 10 – 16, 2011. The preceding (and future) post to Tamara’s food logs can be found in the archives.

I am also adding a separate chart at the end of this post, so you can see what exactly is going on and how EXACTLY weight loss for Tamara is happening.

Project Tamara: Food Logs

Sunday 4/10 (free day)

Breakfast 8am

1. Pancakes – 3 – 230
2. Bacon – 3 slices – 120
3. Pork sausage patty
4. Scrambled eggs – 2 – 140
5. Shredded cheese – 110
6. Syrup – ¼ cup

Total Calories = 700+

Snack 12:30

1. Reece’s Big cup – 1 pack – 400
2. Whatchamacallit – 1 bar – 474
3. Diet Root Beer – 12 oz. – 0

Total Calories = 874

Lunch 2:00pm

1. Steak Burrito Chipotle ¾ – 750
2. Tortilla chips – 2 oz. – 285

Total Calories = 735

Dinner 8pm

1. Protein powder – 1 scoop – 140
2. Peanut butter – 2 tbsp. – 195
3. 1% Milk – 1 cup – 130

Total Calories = 465

Total Calories consumed = 2975

Total Calories burned = 3385

Total Caloric deficit = 410

Water – 40 oz.

Workout – no concentrated workout but went to church, kept moving most of the day, cleaned garage, did laundry, cleaned kids’ rooms, boxed around with children

********************

Monday 4/11

Breakfast 8:45

1. Protein Powder – 1 scoop – 140
2. Peanut butter – 1 tbsp. – 95
3. 1% Milk – 1 cup – 130

Total Calories = 365

Snack 11:00

1. Almonds – 1 oz. – 160
2. Blackberries – 1 cup – 86

Total Calories = 246

Lunch 4pm

1. Roast beef – 2 oz. – 110
2. Whole wheat Bread – 2 slices – 90
3. Colby Jack Cheese – 1 slice – 110
4. Reduced Fat mayo – 2 tbsp. – 70

Total Calories = 380

Dinner 7:30pm

1. Grilled salmon – 4 oz. – 240
2. Steamed Asparagus spears – 8 – 40

Total Calories = 280

Snack

1. Greek Yogurt – 6 oz. – 140
2. V8 – 6 oz. – 30
3. Protein powder – 1 scoop – 140

Total Calories =310

Total Calories consumed = 1471

Total Calories burned = 3502

Total Caloric deficit = 2031

Water 80

Workout – 40 min Tabata style FIIT camp

Steps 8893

**********************

Tuesday 4/12

Breakfast 9am

1. Turkey Bacon – 3 slices -105
2. Eggs – 2 – 140
3. Whole wheat tortilla – 2 – 200
4. Shredded Cheddar – 1/3 cup – 110

Total Calories =555

Snack

1. 1. skipped

Lunch 1:30pm

1. Turkey Breast – 3 oz. – 115
2. Cheese – 1 slice – 110
3. Whole wheat bread – 2 slices – 90
4. Avocado -2 oz. – 100
5. Apple – 1 medium – 80
6. 1% milk – 1 cup – 130

Total Calories =625

Snack 4pm

1. Almonds – 1oz – 160
2. Strawberries – 1 cup – 46

Total Calories =206

Dinner 7pm

1. Lean ground beef – 4 oz. – 185
2. Lettuce – 1 cup – 0
3. Tomato – ¼ cup – 20
4. Cream cheese (light) -1 tbsp. – 30
5. Fat Free sour cream – 2 tbsp. – 25
6. Pita crisps – 1 oz. – 120
7. Salsa – 2 tbsp. – 20
8. Shredded cheese – 1/3 cup – 110

Total Calories =510

Snack 10:30pm

1. Dot Fit bar – 1 – 200

Total Calories =200

Total Calories consumed = 2096

Total Calories burned = 2836

Total Caloric deficit = 740

Water:  80oz

Workout:  45 min walk

Steps:  3543

*************************

Wednesday 4/13

Breakfast 9am

1. Turkey Bacon – 2 slices – 70
2. Whole wheat tortilla – 1 – 100
3. Shredded Cheddar – 1/3 cup – 110
4. Eggs – 2 – 140

Total Calories =410

Snack 11am

1. Almonds – 1 oz. – 160
2. Blackberries – 1.5 cups – 93

Total Calories =253

Lunch 2pm

1. Whole wheat bread – 2 – 90
2. Turkey breast – 3 oz. – 115
3. Avocado – 2 oz. – 100
4. Cheese – 1 slice – 110
5. Apple – 1 medium – 80
6. 1% milk – 1 cup – 130

Total Calories =625

Snack 4:30pm

1. Large orange – 1 – 86
2. Roast beef – 2 oz. – 80

Total Calories =166

Dinner 8pm

1. Chicken breast – 4 oz. – 124
2. Shredded cheese  – 1/3 cup – 110
3. Lettuce – 1 cup – 5
4. Salsa – 1 tbsp. – 20
5. Fat Free sour cream – 2 tbsp. – 25
6. Onions & Peppers – 1/3 cup – 30
7. Whole wheat tortilla – 2 – 200

Total Calories =514

Snack 10:30pm

1. V8 – 6 oz. – 30
2. Greek yogurt – 6 oz. – 140

Total Calories =170

Total Calories consumed = 2148

Total Calories burned = 3578

Total Caloric deficit = 1430

Water:  100 oz.

Workout:  60 min FIIT camp, 30 min walk/jog

Steps:  10,145

********************

Thursday 4/13

Breakfast 8:45am

1. Protein Powder – 1 scoop – 140
2. Banana – 1 medium – 110
3. Strawberries – 1 cup – 46

Total Calories =296

Snack 12:30

1. Turkey Breast – 3 oz. – 115
2. Blackberries – 1 cup – 62

Total Calories =177

Lunch 3:30pm

1. Brown Rice Spaghetti – 2 oz. – 210
2. Turkey Meat balls 4 oz. – 120
3. Marinara Sauce – ½ cup – 93

Total Calories =423

Snack

1. Dot fit omega bar – 1 – 190

Total Calories =190

Dinner 7pm

1. Chicken Breast – 4 oz. – 124
2. Cheddar Cheese – 1 oz. – 110
3. Iceberg Lettuce – 2 cups – 20
4. Onions & Peppers – ¼ cup – 25
5. Avocado – 2 oz. – 100
6. Fat free sour cream – 2 tbsp. – 25

Total Calories =404

Snack 10pm

1. Greek Yogurt – 6 oz. – 140
2. V8 – 6 oz. – 30

Total Calories = 170

Total Calories consumed = 1660

Total Calories burned = 2871

Total Caloric deficit = 1211

Water:  80 oz.

Workout:  30 minute interval training and 10 min lower body strength and stretching

Steps:  6334

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Project Tamara: Food Logs

Friday 4/15

Breakfast 8:45am

1. Protein Powder – 1 scoop – 140
2. Banana – 1 medium – 110
3. Strawberries – 1 cup – 46
4. 1% milk – 10 oz. – 130

Total Calories = 426

Snack 11:30am

1. Almonds – 1 oz. – 160
2. Blackberries – 1 cup – 62

Total Calories = 222

Lunch 2:30pm

1. Brown Rice Spaghetti – 2 oz. – 210
2. Turkey Meat balls – 4 oz. – 120
3. Marinara Sauce – ½ cup – 93

Total Calories = 423

Snack 5pm

1. Almonds – 1 oz. – 160
2. Blackberries – 1 cup – 62

Total Calories = 222

Dinner 9pm

1. Chicken Breast – 4oz. – 124
2. Cheddar Cheese – 1 oz. – 110
3. Whole wheat tortilla – 2 – 200
4. Onions & Peppers – ¼ cup – 25

Total Calories = 459

Snack 10pm

1. 1. This was left blank. Did she or did she not eat a snack?

Total Calories consumed = 1752

Total calories burned = 3167

Total Caloric deficit = 1415

Water:  80 oz.

Workout:  1 hr. of cardio

Steps:  6155

************************

Saturday 4/16

Breakfast 8:45am

1. Protein Powder – 1 scoop – 140
2. Banana – 1 medium – 110
3. Strawberries – 1 cup – 46
4. 1% milk – 10 oz. – 130

Total Calories = 426

Snack 11:30am

1. Almonds – 1 oz. – 160
2. Blackberries – 1 cup – 62

Total Calories = 222

Lunch 1:30pm

1. Roast Beef – 4 oz. – 160
2. Whole wheat bread – 2 – 90
3. Guacamole – 2 oz. – 100

Total Calories = 350

Snack 3pm

1. Almonds – 1 oz. – 160
2. Blackberries – 1 cup – 62

Total Calories =222

Dinner 8pm

1. Chicken Breast – 4 oz. – 124
2. Cheddar Cheese – 1 oz. – 110
3. Whole wheat tortilla – 2 – 200
4. Onions & Peppers – ¼ cup – 25

Total Calories = 459

Snack 10pm Skipped

Total Calories consumed = 1679

Total calories burned = 2550

Total Caloric deficit = 871

Water:  60 oz.

Workout:  0

Steps:  6180

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Move this to next food log starting 4-17-11

Sunday 4/17

Breakfast 8:45am

1. Protein Powder – 1 scoop – 140
2. Banana – 1 medium – 110
3. Strawberries – 1 cup – 46
4. 1% milk – 10 oz. – 130

Total Calories = 426

Snack 12:30am

1. Almonds – 1 oz. – 160

Total Calories = 160

Lunch 1:30pm

1. Movie theater popcorn with butter – 300
2. Pib-Xtra soda – Unknown Calories

Total Calories = 300+

Snack 4pm

1. Mozzarella Sticks – 250

Total Calories = 250

Dinner 5pm (Cheesecake factory)

1. Salmon – 7 oz. – 300
2. Asparagus spears – 4 – 12
3. Sweet Potato fries – 530
4. Cheesecake – ½ slice – 510

Total Calories = 1352

Snack 10pm

1. Cheesecake – ½ slice – 510

Total Calories = 510

Total Calories eaten:  2998+

Total calories burned:  2411

Water:  32 oz.

Workout:  None

Steps:  2244

This concludes the week of Project Tamara: Food Logs for April 10 – 16 2011.

Project Tamara: Food Logs

So we start another week of Project Tamara: Food Logs for the week of April 3 – 9, 2011. The preceding (and future) post to Tamara’s food logs can be found in the archives.

Project Tamara: Food Logs

Tamara’s goal for the week is 4 pounds of weight loss.

Sunday 4/3

Breakfast 9 am:

1. Protein powder – 1 scoop – 140 calories
2. Peanut butter – 1 tbsp. – 95 calories
3. Milk 1% – 10 oz. – 130 calories

Snack 12:30pm:

1. Almonds – 1 oz. – 140 calories
2. Black Berries – 1 cup – 62 calories

Lunch 2:30pm

1. Whole Wheat bread – 2 slices – 90 calories
2. Roast beef deli sliced – 2 oz. – 110 calories
3. Reduced Fat Mayo – 2 tbsp. – 70 calories

Snack 4pm

1. Country style rib – 4oz. – 371 calories

Dinner 5pm

1. Lean Sirloin Burger – 4oz. patty – 300 calories
2. Whole wheat bun – 1 bun – 120 calories
3. Colby Jack Cheese – 1 slice – 110 calories

Dessert 8pm

1. Chocolate cake – 1 slice- 433 calories
2. Tipple Choc. Ice cream – 1 cup – 380 calories

Total Calories = 2551

Monday 4/4

Breakfast 10am:

1. Protein Powder – 1 scoop – 140 calories
2. Peanut butter – 1 tbsp. – 95 calories
3. Milk 1% – 8 oz. – 130 calories

Lunch 2pm:

1. Ezekiel Bread – 2 slices – 160 calories
2. Roast Beef – 2 oz. – 110 calories
3. Reduced fat mayo – 2 tbsp. – 35 calories
4. Apple – 1 medium – 80 calories

Snack 5pm:

1. Almonds -1 oz. – 160 calories
2. Raisins – 1 oz. – 86 calories

Dinner 8pm:

1. Ezekiel Tortilla – 1 8 inch – 150 calories
2. Chicken Breast – 4 oz. – 124 calories
3. Onions and peppers – ½ cup – 25 calories
4. Shredded cheese – ¼ cup – 110 calories

Snack 11pm:

1. V8 Juice -6 oz. – 30 calories
2. Greek yogurt – 8 oz. – 140 calories

Weight 306.8

Work out FIIT Camp

Water 120oz

Tuesday 4/5

Breakfast 8:45am

1. Protein Powder – 1 scoop – 140 calories
2. Banana – 1 medium – 110 calories
3. Strawberries – 1 cup – 46 calories

Snack 11:30am

1. Almonds – 1 oz. – 160 calories
2. Blackberries – 1 cup – 62 calories

Lunch 1:30pm

1. Brown Rice Spaghetti -2 oz. – 210 calories
2. Turkey Meat balls – 4 oz. – 120 calories
3. Marinara Sauce – ½ cup – 93 calories

Snack 4pm

1. Almonds -1 oz. – 160 calories
2. Blackberries – 1 cup – 62 calories

Dinner 7pm

1. Chicken Breast – 4oz – 124 calories
2. Cheddar Cheese – 1 oz. – 110 calories
3. Whole wheat tortilla – 2 – 200 calories
4. Onions & Peppers – ¼ cup – 25 calories

Snack 10pm

1. Greek Yogurt – 6 oz. – 140 calories
2. V8 – 6 oz. – 30 calories

Total Calories 1792

Work out 35 minute interval training and 10 min lower body strength and stretching

Water 110 oz.

Wednesday 4/6

Breakfast 9am

1. Peanut Butter – 2 tbsp. – 190 calories
2. Baby Carrots – 1 cup – 70 calories

Snack 11:30am

1. Milk 1% – 10 oz. – 130 calories
2. Protein Powder – 1 scoop – 140 calories
3. Peanut Butter – 1 tbsp. – 95 calories

Lunch 12:45pm

1. Tuna in water – 4 oz. – 145 calories
2. Reduced Fat mayo – 1 tbsp. – 35 calories
3. Crushed Pineapple – 1 tbsp. – 5 calories
4. Relish – 1 tbsp. – 20 calories
5. Ezekiel Bread – 2 slices – 160 calories

Snack 3:30pm

1. Almonds – 1 oz. – 160 calories
2. Raisins – 1 oz. – 86 calories

Dinner 7:30pm

1. Chicken Breast – 4 oz. – 124 calories
2. Shredded Cheese – 1/3 cup – 110 calories
3. Onions & Peppers – ¼ cup – 25 calories

Snack 10:30pm

1. Greek Yogurt – 6 oz. – 140 calories
2. V8 – 6 oz. – 30 calories

Total Calories 1865

Work out AM=35 min upper and lower body strength circuit, 10 min Stair Machine, 5 min Stretch

Work out PM= F.I.I.T. Camp 60 minutes

Water 110oz

Thursday 4/7

Breakfast 9am

1. All Bran cereal – 1 cup – 210 calories
2. Strawberries – 1 cup – 46 calories
3. 1% Milk – 1 cup – 130 calories
4. Whole Wheat bread – 1 slice – 45 calories
5. Peanut Butter – 1 tbsp. – 95 calories

Lunch 12:30pm

1. Tuna – 4 oz. – 145 calories
2. Red. Fat mayo – 1 tbsp. – 35 calories
3. Crushed Pineapple – 1 tbsp. – 25 calories
4. Whole wheat bread – 2 slices – 90 calories

Snack 3pm

1. Almonds – 1 oz. – 160 calories
2. Raisins – 1 oz. – 86 calories

Dinner 6:30pm

1. Chicken Breast – 4 oz. – 124 calories
2. Whole Wheat Tortilla – 2 – 200 calories

Shredded Cheese – 1/3 cup – 110 calories

Snack 10:30pm

1. Low fat ice cream – 1 cup – 230 calories
2. Peanut Butter – 1 tbsp. – 90 calories

Total Calories 1721

Water 140 oz.

Workout 25 minute interval sprints, 10 minutes elliptical, 15 minutes stair machine

Friday 4/8

Breakfast 9:30am

1. Whole Wheat Tortilla – 1 – 100 calories
2. Turkey bacon – 2 slices – 70 calories
3. Eggs – 2 – 140 calories
4. Shredded Cheese – 1/3 cup – 110 calories

Snack 11am

1. Almonds – 1.5 oz. – 235 calories

Lunch 1:30pm

1. Protein Powder – 1 scoop – 140 calories
2. Peanut Butter – 1 tbsp. – 95 calories
3. 1% Milk – 1 cup – 130 calories

Snack 4pm

1. Grapes – 1.5 cup – 62 calories
2. String Cheese – 1 – 90 calories

Dinner 8pm

1. Chicken Breast – 4 oz. – 124 calories
2. Cheddar Cheese – 1 oz. – 113 calories
3. Whole Wheat tortilla – 6” – 100 calories
4. Corn tortilla – 4” x2 – 120 calories
5. Onion and garlic – 1 oz. – 20 calories

Snack 11pm

1. Greek Yogurt – 6 oz. – 140 calories
2. V8 – 6 oz. – 30 calories

Total Calories 1819

Water 130 oz.

Workout 30 minute brisk walk, 45min F.I.I.T. Camp

Project Tamara: Food Logs

Saturday 4/9

Breakfast 10:30am

1. Dot Fit breakfast bar – 1 – 230 calories

Snack 11:30

1. Twix Bar – 230 calories

Lunch 3:30

1. Turkey Breast – 3 oz. – 115 calories
2. Cheese 1 slice – 110 calories
3. Red. Fat mayo – 2 tbsp. – 70 calories
4. Whole Wheat Bread – 2 slices – 90 calories

Snack 6:30

1. Almonds – 1 oz. – 160 calories
2. Strawberries – 1 cup – 46 calories

Dinner 9:00pm

1. Chicken breast – 4 oz. – 124 calories
2. Onions and Peppers – ¼ cup – 25 calories
3. Shredded Cheese – 1/3 cup – 110 calories
4. Whole wheat tortilla – 6” x2 – 200 calories

Snack 11:30pm

1. Greek Yogurt – 6 oz. – 140 calories
2. V8 – 6 oz. – 30 calories

Total calories 1680

Water 80 oz.

Workout 30 minute cardio

As mentioned at the beginning of this post Tamara’s goal for the week was 4 pounds of weight loss.

Tamara weighed in at 306.6lbs on 4/9/2011 down 2.2 pounds this week. A touch over half her goal for this week, it should also be mentioned that Tamara was on her monthly “Female” cycle and still lost weight! That in itself is extraordinary.

This concludes this week of Project Tamara: Food logs for the week for the week of April 3 – 9 2011.

Project Tamara: Food Logs March 26 – April 2, 2011

Project Tamara: Food Logs

So we start another week of Project Tamara: Food Logs for the week of March 26 – April 2, 2011. If you have not been following please check out the inital post about Project Tamara just a  few post ago.

Sunday March 26 2011 “Free Day

8:00 Breakfast

• Protein powder – 1 scoop – 140 Calories
• Peanut butter – 1 tbsp. – 95 Calories
• 1% Milk – 1 cup – 120 Calories

1:30 Lunch

• Double Double In-n-Out Burger – 670 Calories
• French fries – 395 Calories
• Strawberry milk shake – 590 Calories

9:00 Dinner

• Pepperoni pizza – 3 slices – 1020 Calories

Total Calories – 3,040, Water – 80 oz., Exercise – None

Tamara notes: Had to be at church most of the day and night.

Monday 3-27-11

Breakfast

• Protein Powder – 1 scoop – 140 Calories
• Peanut Butter – 2 tbsp. – 90 Calories
• Water – 10 oz. 0 calories

Snack

• Raisins – 1oz – 86 Calories
• Almonds – 1 oz. – 160 Calories
• Water  – 60 oz. 0 Calories

Lunch

• Italian Dressing – 1 tbsp. – 15 Calories
• Chicken breast – 3 oz. – 75 Calories
• Brown rice pasta – 2 oz. – 210 Calories
• Alfredo sauce – ¼ cup -  60 Calories
• Spinach -1 cup – 15 calories

Snack

• Peanut butter – 2 tbsp. – 90 Calories
• Celery – 3 stalks – 14 Calories
• Water – 40 oz.

Dinner

• Chicken Breast – 3 oz. – 75 Calories
• Whole wheat tortilla -1- 150 Calories
• Onions & Bell Peppers – ½ cup – 13 Calories
• Salsa – 1 tbsp. – 3 Calories
• Cheese – 1/8 cup – 55 Calories

Snack

• Protein Powder – 1 scoop – 140 Calories
• Strawberries – 6 – 25 Calories
• Banana – 1 – 105 Calories

Total Calories Today = 1621

Workout Notes: 120 oz. water, F.I.I.T. Camp (Boot Camp) Weight = 311.6, Water = 27%

This is a good day on all fronts; just make sure you are getting your rest in. You cannot grow, lose weight, and get stronger without rest!

Project Tamara: Food Logs March 26 – April 2, 2011

Tuesday 3-29-11

8:45 Breakfast

• Protein powder – 1 scoop – 140 Calories
• Peanut butter – 1 tbsp. – 45 Calories
• Milk 1% – 10 oz. – 130 Calories

10:30 Snack

• Almonds – 1 oz. – 160 Calories
• Strawberries – 1 ½ cup – 75 Calories

12:45 Lunch

• B.L.T. Wrap ?
• Turkey Bacon – 3 slices – 105 Calories
• Sliced tomato – 3 slices – 5 Calories
• Lettuce
• Reduced fat mayo – 1 tbsp.

3:45 Snack

• String cheese -1 – 80 Calories
• Celery – ½ cup – 10 Calories
• Carrots – 1 cup – 70 Calories

6:30 Dinner

• Cilantro Burrito
• Chicken Breast – 3 oz – 80 Calories
• Fresh Cilantro – 2 tbsp. – 0 Calories
• Whole wheat tortilla – 2- 300 Calories
• Onion & Bell peppers -1 cup. – 26 Calories
• Fat-free sour cream – 1 tbsp – 25 Calories
• Fresh salsa – 2 tbsp – 10 Calories

10:00 Snack

• Protein powder -1 scoop – 140 Calories
• Banana -1- 105 Calories
• Strawberries – 6 – 50 Calories
• Milk 1% – 10 oz. – 130 Calories

Total Calories: 1736

Weight: 310.4

Workout Notes: 90 min total: 30 min – cardio, 30 min resistance lower body, 30 min core, abs, stretching.

Wednesday 3-30-11

9:00 Breakfast

• Protein powder – 140 Calories
• Peanut butter – 1 tbsp. – 95 Calories
• Milk 1% – 10 oz. – 130 Calories

10:00 Snack

• Roast beef – 3 oz. – 90 Calories
• Ezekiel bread – 2 slices – 160 Calories
• Mustard – 1 tbsp.
• Milk 1% – 1 cup – 130 Calories
• Apple – 1- 95 Calories

4:00 Snack

• Deli sliced turkey – 2 oz.  – 60 Calories
• Tangerine – 2 small – 80 Calories

5:30 Dinner

• Sloppy Joe’s
• Ground Turkey – 4 oz – 160 Calories
• Red Onion – 1/8 cup – 6 Calories
• Tomato Sauce – 2 oz. – 45 Calories
• Ketchup – 1 oz. – 29 Calories
• BBQ sauce – .5 oz – 12 Calories
• Ezekiel bread – 2 slices – 160 Calories
• Lettuce – 0 Calories

11:30 Snack

• Reduced-fat Ice cream – 1 cup – 260 Calories
• Peanut Butter – 1 tbsp.  – 95 Calories

Total Calories: 1847

Workout Notes: 40 min Cardio Max DVD by Biggest Loser, Water = 110 oz., Weight = 309.0

Thursday 3-31-11

Breakfast 9:00

• Protein Powder – 1 scoop – 140 Calories
• Peanut butter – 1 tbsp. – 95 Calories
• Milk 1% – 8 oz. – 130 Calories

10:30 Snack

• Turkey Breast – 2 oz. – 77 Calories
• Orange – 1- 45 Calories

1:30 Lunch

• Turkey Breast – 3 oz. – 115 Calories
• Whole wheat bread – 2 slices – 90 Calories
• Tomato – 4 slices – 90 Calories
• Mayo –light – 2 tbsp. 70 Calories
• Strawberries – 1 cup – 46 Calories
• Milk 1% – 1 cup – 130 Calories

4:00 Snack

• Almonds – 1 oz. – 160 Calories
• Raisins – 1 oz. – 85 Calories

7:30 Dinner

• Chicken Quesadillas
• Chicken Breast  – 3 oz. – 94 Calories
• Onion & Peppers – ½ cup – 30 Calories
• Shredded cheese – 1/8 cup – 55 Calories
• Baby Spinach – ½ cup – 9 Calories
• Wheat Tortilla -1- 150 Calories

10:45 Snack

• Protein Shake – 1 scoop – 140 Calories
• Peanut butter – 1 tbsp. – 95 Calories
• Milk 1% – 130 Calories

Total Calories: 1898

Friday 4-1-11

Breakfast 9:00

• All Bran Cereal – 1 cup – 210 Calories
• Strawberries – 1 cup
• Milk 1% – 1 cup – 130 Calories
• Whole wheat toast – 1 slice – 45 Calories
• Peanut butter – 1 tbsp. – 95 Calories

Lunch 2:00 – *Got caught taking kids to appointments*

• Carl’s Jr. Turkey Burger -1- 480 Calories (1180MG Sodium!!!)
• Diet Coke – 16 oz. – 0 Calories (Contains Aspartame!!!)

4:00 Snack

• V8 – Low sodium – 6 oz – 30 Calories
• Celery

6:30 Dinner

• Cilantro burrito
• Chicken Breast – 4 oz. – 110 Calories
• Whole wheat tortilla – (2) 6” – 30
• Onions & Peppers – ½ cup -30 Calories
• Shredded cheese – 1/3 cup – 110 Calories

10:30 Snack

• Protein powder -1 scoop – 240 Calories
• Banana -1- 110 Calories
• Strawberries -1 cup – 46 Calories

Total Calories: 1602

Weight: 309.2

Saturday 4-2-11

10:15 Breakfast

• Protein Powder – 1 scoop – 140 Calories
• Milk 1% – 8 oz. – 130 Calories
• Peanut butter – 1tbsp. – 95 Calories

11:45 Snack

• Almonds – 1 oz. – 160 Calories
• Raisins – 1oz. – 85 Calories

2:30 Lunch

• Turkey breast – 2 oz. – 115 Calories
• Ezekiel Bread – 2 slices – 160 Calories
• Apple -1- 45 Calories
• Reduced fat Mayo – 2 tbsp. – 70 Calories

6:00 Snack

• Almonds – 1 oz. – 160 Calories
• Black berries – 1 ½ cup – 93 Calories

7:30 Dinner

• Corn tortilla  – 2- 120 Calories
• Shredded cheese – 1/3 cup – 110 Calories
• Chicken breast  – 4 oz. – 110 Calories
• Onion & Peppers  – ¼ cup – 20 Calories
• Fat-free sour cream – 2 tbsp.  – 20 Calories

10:00 Snack

• Protein Powder – 1 scoop – 140 Calories
• Peanut butter – 1 tbsp. – 95 Calories

Workout Notes: 20 min walk.

Weight: 308.8

Saturday Measurements:

Neck: 15.5

Chest: 51.6

Right

Arm: 21.6, Forearm:13.5, Wrist: 7.4

Left

Arm:20.6, Forearm:13.6, Wrist:7.4

Waist: 46

Hips: 54

Butt:54.2

Right

Quad:35.2 ,Calf:20.6

Left

Quad:34.3 ,Calf: 20.3

Project Tamara: Food Logs March 26 – April 2, 2011

Although Tamara’s weight didn’t go down this week, one whole inch each came off her waist, hips, butt, and chest, which is ginormous. We also changed Tamara’s “Free Day” to half a free day, and we are keeping track of her calories to the letter of the law. For this week her goal is four pounds, which will bring her down to 304.4 and out of the 300’s by the following week.

The plan Tamara is on has now cleared her body of a lot of the nasty chemicals that were trapped inside her and her migraine headaches have basically ceased to exist. One of the biggest things we are trying to get rid of is the emotional dependency upon food. For Tamara and millions of people worldwide, food has become an emotional escape, much like some people use drugs, sex or anger. Since in the words of Bill Phillips “You are not going to win a food fight,” I am teaching her how to deal with food on an emotional level and how to say “No” to random cravings. Week by week she is learning. I suspect this coming week will be good and she will have some serious breakthroughs.

This has been Project Tamara: Food Logs for the week of March 26 – April 2, 2011.

Project Tamara: Food Logs March 20 – 26, 2011

 

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.

 

Project Tamara: Food Logs

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.

Project Tamara: Food Logs March 5 – 11

Project Tamara: Food Logs March 5 – 11

This is the start of Project Tamara: Food Logs. As I stated in my Project Tamara blog post, Tamara is trying to lose 100+ pounds. The purpose of these food logs is to not only help her, but to help you or someone you know or love. I will be updating my blog weekly with what she has eaten, calorie counts, weight, measurements and other things. Depending on when you are looking at these posts and want to follow the whole set, just go to the Google search link in the navigation panel and type in “Tamara” (without quotes) and it will bring up everything I have written about her, the initial post, and her food logs.

This is Tamara’s inaugural week and she is just working out the kinks; there will be more information posted once we find out what works for her.

Project Tamara: Food Logs March 5 – 11

Saturday 3-5-11

8:00

• Water – 32 oz.

9:30 Breakfast

• Banana – 1
• Strawberries  – 6
• Water – 12 oz.
• Protein powder – 1 scoop
• Tamara’s comments: “Felt somewhat satisfied”

11:30 Snack

• Peanut butter – 2 tbsp.
• Celery – 2 stalks
• Water – 16 oz.
• Tamara’s comments: “Hungry / Sleepy”

4:00 Lunch

• Roast beef – 2 oz.
• Wheat bread – 2 slices
• Mustard – 1 tbsp.
• Apple – 1 small

5:45 Snack

• Almonds – 1 oz.
• Strawberries – 1 ½ cup
• Water – 16 oz.

6:45 Dinner

• Zesty Italian Chicken
• Chicken breast – 4 oz.
• Fettuccini – 2 oz.
• Pasta sauce – ½ cup
• Water – 32 oz.
• Tamara comments: “Hungry”

9:15 Snack

• Key lime smoothie – 12 oz.

Sunday 3-6-11 “Free Day” – A free day is where you get to eat whatever you want for a full day without guilt, punishment or remorse.

Monday 3-7-11

8:30 Breakfast

• Protein powder – 1 scoop
• Banana – ½
• Strawberries – 6
• Water – 12 oz.
• Tamara comments: “Satisfied”

9:00

• Water – 32 oz.

11:30 Snack

• Almonds – 1 oz.
• Strawberries – 2
• Tamara comments: “Good – a little tired”

1:00 Lunch

• Wheat bread – 2 slices
• Turkey breast (thin) – 6 slices
• Apple – 1 small
• Milk – 8 oz.
• Tamara comments: “Full J”

4:00  Snack

• Peanut butter – 2 tbsp.
• Celery – 2 stalks
• Tamara comments: “Still kinda hungry”

7:30 Dinner

• Zesty Italian chicken
• Chicken breast – 6 oz.
• Fettuccini – 2 oz.
• Pasta sauce
• Tamara comments: “Full/ Satisfied”

9:30 Snack

• Protein powder – 1 scoop
• Peanut butter – 1 tbsp.
• Water
• Tamara comments: “Happy”

Additional comments: Feel great today, Workout notes: 45 min. resistance training, 20 min. interval training- treadmill, Julie’s F.I.I.T. Camp

Project Tamara: Food Logs

Tuesday 3-8-11

8:30 Breakfast

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

11:30 Snack

• Almonds – 1 oz.
• Raisins – 1 oz.

1:30 Lunch

• Wheat bread – 2 slices
• Turkey breast (thin deli sliced) – 6 slices
• Mustard – 1 tbsp.
• Gum  (sugar free) – 1 pc.

4:00 Snack

• Fiber 1 cereal – 1 cup
• Milk – 6 oz.
• Peanut butter – 2 tbsp.
• Yogurt – 1 tbsp.

7:00 Dinner

• Spaghetti (brown rice) – 2 oz.
• Turkey meat balls – 4 oz.
• Low fat pasta sauce – 4 oz.
• Reduced fat parmesan cheese – 2 tbsp.

10:00 Snack

• Protein powder – 1 scoop
• Water – 10 oz.
• Limeaid – 2 tbsp.
• Lemon (Fresh squeezed) – 2 tbsp.

Tamara Notes: Workout – 35 min cardio – interval elliptical, 10 min abs & core, Water – 60 oz.

Wednesday 3-9-11

8:00 Breakfast

• All Bran cereal – 1 cup
• Strawberries – 1 cup
• Milk – 1 cup
• Wheat bread – 1 slice
• Peanut butter – 1 tbsp.

11:30 Snack

• Orange – 1
• Turkey – 3 slices

1:00 Lunch

• Brown rice spaghetti – ½ cup
• Turkey meatballs – 4 oz.
• Low fat pasta sauce – ½ cup

3:45 Snack

• Almonds – 1 oz.
• Raisins – 1 oz.

5:30 Dinner

• Turkey Breast sandwich – 6 inch.
• Wheat bread
• Mustard
• Lettuce
• Tomato
• Cucumber
• Baked Lays chips -1 bag

10:00 Snack

• Low-fat chocolate ice cream – 1 cup
• Peanut butter – 2 tbsp.

Thursday 3-10-11

8:15 Breakfast

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

12:00 Lunch

• Tropical tuna – 3 oz.
• Wheat bread – 2 slices
• Almonds – 1 oz.

4:00 Snack

• Blackberries – 1 ½ cup
• Almonds – 1 oz.

6:30 Dinner

• Cilantro burrito
• Chicken breast – 3 oz.
• Red, green,  yellow peppers and onions – ½ cup
• Flour tortilla – 8”
• Fat free sour cream – 2 tbsp.

10:00 Snack

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

Friday 3-11-11

8:30 Breakfast

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

11:30 Snack

• Almonds – 1 oz.
• Blackberries – 1 cup

1:00 Lunch

• Tropical tuna – 3 oz.
• Whole wheat bread – 2 slices
• Grapes – 1 cup

3:45 Snack

• Roast beef (thin sliced) – 4 slices
• Orange – 1

5:30 Dinner

• Chicken Quesadilla
• Chicken breast – 4 oz.
• Flour tortilla – 6”
• Onions & Peppers – ¼ cup
• Shredded cheese – 1/8 cup
• Baby spinach salad – 2 cup
• Fat free Italian dressing – 2 tbsp.

10:45 Snack

• Protein powder – 1 scoop
• Peanut butter – 2 tbsp.
• Water – 10 oz.

For this first week Tamara lost 5 pounds and gained a ton of energy. Stay tuned for more updates.

This concludes the final week of Project Tamara: Food Logs for the week of March 5 – 11 2011

Project: Tamara

Project: Tamara

This is the start of Project: Tamara. Tamara is a 30-something year old wife and mother of 6…Yes six children. Roughly six months ago Tamara came to me and my business partner Julie, with a goal of losing weight (this was the start of Project: Tamara). When I say weight I’m not talking about 15 stubborn pounds, nor am I talking about 25 pounds before her high school reunion, or to fit into a wedding dress. No I am talking about a massive amount of weight. Six months ago Tamara weighed in at 324lbs. At that time I set Tamara up on my AEP (Accountability Eating Plan), weighed her, measured her and gave her a lifestyle change to follow. For some reason things just didn’t work out as planned and the goal of weight loss, while it was still a nice idea, was not a priority for her.

Fast forward to March of 2011, Tamara came back to us and this time she was serious. Plagued by a history of family health problems and the emotional scars of being a big woman in a skinny person’s world, Tamara decided that enough was enough, the weight had to come off and it had to come off NOW.

This page and subsequent pages under Tamara is a LIVE log of Tamara’s journey from 324lbs down to 160lbs, and we are not stopping until we get there.

I know there are a lot of people reading my website who think that there is no way they can lose a massive amount of weight without gastric bypass, or some medical procedure. She is going to prove that yes you can, but it’s going to take a whole lot of blood, sweat, tears and yes PAIN, to break out of the emotional food bond that is afflicting so many people worldwide.

Project: Tamara

Note from Tamara:

My name is Tamara Torres. I have been overweight my entire life. Let’s start with my stats.

Start of this journey: March 5, 2011

Starting date of this blog: March 29, 2011

Weight: 309.6 from 315

Inches Lost: 1” at each location!!!

Height: 5’6:

Age: 31

My weight loss journey began in elementary school. Being overweight from a young age has really had an effect on who I am today. I lived my childhood being embarrassed and ashamed of myself. By the time I was in the 5^th grade I weighed about 210. I began the rollercoaster dieting at about 12 years old. I would do things like the cabbage diet, no meat, or simply skipping meals. All of these got me very short lived success with the end result being more weight gain. During my teen years I was very self conscious. I didn’t date much and had depression and low self worth because of my size. During High school was when I had the most trouble with proper dieting methods. I had tried so much and never had the will power to stick to a plan so out of frustration I simply began throwing up after just about every meal. I kept this up in secret for a few months and lost 30 lbs. I was happy about the weight loss, but was doing poorly in school, tired all the time and suffering the effects of not retaining nutrients. With the help of my high school counselor I stopped doing that and began the Jenny Craig plan at 15 years old. I stuck to this and had very successful weight loss. Once I was of working age (16) I began working at Jenny Craig as an assistant weight loss coach. During this time I lost about 75 lbs, was healthy, and feeling great. The problem with this plan was that all meals were pre-packaged including snacks and it was very expensive. As life happened and I could no longer afford this, I tried doing the plan on my own and gained all the weight back and then some.

Ok fast forward….as an adult I have tried EVERYTHING!!! Atkins, liquid diet, variety of over the counter and prescription diet pills, weight watchers, metabolite, herbal life, nutrilite, colon cleanse, laxatives, diuretics…ETC, ETC. So many I can’t even remember them all. Each bringing short term results with long term weight gain. Some of these methods are effective and safe, but I just recently realized the problem was not always with the plan I chose, it was me. I have never really had any lifestyle change. I always want the instant gratification, the quick results, but wasn’t changing anything on the inside.

My last drastic measure was going to have gastric bypass surgery. This was going to be my fix. I thought it was a Godsend. After all I worked for a major hospital and new the doctors, my insurance covered it, I’m still young, mostly healthy, and my physician said I was a perfect candidate. At this point I was at my highest weigh of 335 lbs. The only problem was the risk of complications…oh and death. My husband was 100% against the surgery unless I really had an urgent life threatening issue and would not live without it. He was so against it that it became a real problem for my marriage. So I cancelled my scheduled surgery. At this point I felt hopeless and that I was doomed to being a “big girl” forever.

One health issue that makes it a little more difficult to lose weight is that I have a condition called PCOS (polycystic ovarian syndrome). This causes me to have insulin resistance diabetes, higher testosterone levels, and out of whack hormones. Yes they have pills to treat this, but what is the main way to treat it? Weight loss!! So two years ago I began going to Julie Dean’s FIIT camp class offered at my church. It was fun, low cost and I could see myself getting stronger each week. After about 2-3 months I had lost 15 lbs. however I still had not gotten my eating under control. My weight loss was hampered by large portion sizes, and lack of balance. I would eat 1-2 big meals a day and not snack or have any meals in between. In my mind I have been programmed that the less I eat and harder I work out is the key to sustained weight loss. I continued to yo yo between 280 and 330 lbs.

In spring of 2010 I had some health issues that resulted in a partial hysterectomy. I was unable to exercise from April through August. Around that time I was frustrated, tired all the time, and tired of not having consistent results with my weight. That is when I was first introduced to Julie Dean’s business partner, Charles Lloyd. Charles came to my home and we discussed a meal plan, goals, exercise, and what it would take to get me to my goals. I still found an excuse. I didn’t feel I needed to invest in his services and that I would just try it on my own. I also told myself I am too busy to take the time and learn a new way of eating. I am married and have six kids.Five of the children under the age of seven. I don’t have the patience and resources to plan out the meals, shop healthy, and take control. Plus I love food, it tastes good, and I love eating the wrong food! Things were so crazy in my mind. I would work hard and lose say 5 lbs then reward my good effort by going to claim jumpers for a four- course meal! I was also somewhat intimidated by the process and afraid of yet another failure. Needless to say here I am six months later finally changing my life and taking charge. It’s not easy, but necessary. I have officially decided that I am worth the time, money, and effort to conquer this battle. I am ready to actually change my life. I am done dieting, binging, feeling guilty. That was the old story of my life. I am now writing my new story!

So, In March 2011, I started FIIT Camp again and working with Charles at starting weight of 315 lbs. I would like to lose approximately 165 lbs. Wow that is a big goal, but I am taking it one day at a time. Remember no more “quick fixes” time for a real life change!

I invite you to join me on my journey of weight loss and life changes together with my team of Charles and Julie, and my fantastic support system of family and friends.  I’m opening myself up to you, baggage and all.   If my story, and all of my ensuing struggles and victories can help just one person, other than myself, then baring my soul and pushing through the pain will be worth it.  So, I encourage you to read, to comment, to cheer me on and follow me on my journey to a new me.  Until next time!!

Project: Tamara

Update – Initial Measurements:

Neck – 16

Chest – 51

Right:

Arm – 21 , Forearm – 13.4, Wrist – 7.6

Left:

Arm – 21, Forearm – 13.4, Wrist – 7.6

Waist – 48.6

Hips – 56

Butt – 54.6

Right:

Quad – 36 , Calf – 20.2

Left:

Quad – 35.5 , Calf – 20.4

Weight: 315.4 lbs

This is the first post of Project: Tamara.

The Best Cough Medicine Dark Chocolate

For the last few days I have had a terrible cough (hence my title post of The Best Cough Medicine Dark Chocolate) and, since I am somewhat of a hippy, I always want an alternative way of doing something; this is not just when I am sick but in anything I do. If we were to go to a restaurant and everybody were to order the normal, salmon, chicken or pasta, I would order the Guamanian Swordfish baked in Black Caraway Seed… call me crazy but it’s just how I think.

The Best Cough Medicine Dark Chocolate

Anyway in my research I came across somebody using theobromine, or what is a chemical in dark chocolate. Theobromine was studied in London’s National Heart and Lung Institute in 2002 and was found to be 33% more effective than codeine in cough suppression.  In the study people were given codeine, theobromine and a placebo prior to being given capsaicin (chili pepper) through inhaled gas.

Theobromine was found to attack (for the lack of a better word) or work with the vagus nerve, the nerve that is directly responsible for your coughing.

But not just any Dark Chocolate:

As with anything, just any old crap dark chocolate from Safeway or your local supermarket will not do. If you have been paying attention to any of my past articles, you will know that you need at least 80% cocoa dark chocolate for this to be effective. As I have said before, when you get at least 80% cocoa dark chocolate you also get the advantage of the heart disease fighting antioxidants that also are in dark chocolate. Personally, when I get done writing this article, I will be headed to that deep dark evil company Wal-Mart to buy my $3 Lindt 85% Dark Chocolate. Too bad I’m not in Japan right now where I could just to go to 7-11 and get the ultra bitter 95% cocoa chocolate over the counter.

The Best Cough Medicine Dark Chocolate

The Added Benefits of Dark Chocolate

As mentioned above here are some other benefits of adding dark chocolate to your diet:

• The Italians have found that 3 ½ ounces of dark chocolate per day has helped people with hypertension(high blood pressure) and improved insulin sensitivity (for diabetics).
• The well know study of dark chocolate containing antioxidants that increased HDL cholesterol levels (the good cholesterol) and blocked the bad LDL cholesterol.

But don’t trust everything you read:

• Most of the studies such as HDL and LDL cholesterol are funded by the Chocolate Industry.
• Lower percentage chocolate (under 70% cocoa) and milk chocolate is nothing but candy and contains high saturated fats which actually increase LDL levels.

Now that I got you well confused, if you are going to eat chocolate do yourself a favor and get the really good stuff at 85% cocoa content and above , because life is too short to eat cheap chocolate….Now I’m off to Wal-Mart  to support what little capitalism we have left

Thanks for looking at The Best Cough Medicine Dark Chocolate.

3 Foods that will light your ass up

This post is about 3 Foods that will light your ass up if you are not carefull.

3 Foods that will light your ass up

Here is a list of 3 foods that will put you in the hurt-locker if you’re not careful when eating them. The sneaky thing about these is that they disguise themselves as innocent little baby lambs soaking up some sun in a poppy field on a quiet Saturday morning.

But little do you know that these aren’t innocent baby lambs….These are AK-47 assault rifle carrying S.W.A.T. Team hairy back paratrooper black widows who are trained to kill at the drop of a hat, they have no families, no conscience and are trained by elite government mercenaries.

Kind of like the neighbor next door that you don’t know what he exactly does, but always is pushing a fresh blacked out Hummer H2, kids are all well behaved, even send you a fruitcake for Christmas…Little did you know, it had to be somebody’s Colombian drug cartel sister make that fruitcake before she was murdered for owing money to a check cashing place, down there on 27^th and Broadway….all dressed up as baby lambs. Don’t get caught in this web.

Suspect #1

• Real Name: Javier von Erickson
• Code name: “chicken wing”
• Known for: The element of surprise…
• Javier “chicken wing” von Erickson is kind of like eating American Chinese Food, your cool for about an hour, then your hungry again. Seriously who eats just 1 chicken wing? When I eat chicken wings I can eat damn near a whole bucket. That’s how they get you. Javier…I mean “chicken wing” hides his poison in the skin, and then he will get himself fried. Then he will throw some BBQ sauce on himself. Recipe for disaster. 5 chicken wings with all the fixin’s is 500 calories! Suck on that for awhile.

3 Foods that will light your ass up

Suspect #2

• Real Name: Brutus Jackson
• Code Name: “bagel”
• Known for: His cream cheese fetish
• Brutus “bagel” Jackson knows that people love him and also knows that people love him even more in the mornings. Brutus also realizes that he is awful bland. That is why Brutus is knows for a cream cheese fetish. A large Brutus is 364 calories! Slap on some of that delicious cream cheese you got 550 plus calories on your hand. Have fun with that insulin spike.

Suspect #3

• Real Name: Xavier Juvientued
• Code Name: “vitamin water”
• Knows for: Out right scandals and lies
• Xavier “vitamin water” Juvientued is the classic grifter and shoots for the long con. He puts on a vitamin disguise and plays on your lack of knowledge. Taught by the late great Flintstone Vitamins, Xavier, after a falling out with the Hanna-Barbara clan and down on his luck from a gambling addiction, put himself in bottled water and vitamins, which is fine but where he gets ya is the excess sugar. Xavier is very, very smart; don’t let his sweet taste fool you again. 200 calories and 50 grams of sugar. Keep a sharp lookout on the Nutritional Facts on the side.

This concludes 3 Foods that will light your ass up if you are not carefull.

What is High Fructose Corn Syrup

In this post I am going to talk about What is High Fructose Corn Syrup, and the top 5 reasons it sucks.

Why excess fructose make you fat.

Before I tell you what HFCS is, let me describe what fructose is and what it’s used for.

What is High Fructose Corn Syrup

Fructose is a simple natural sugar found in fruit and honey. Fructose is a good natural sugar that is good for our body.

High Fructose Corn Syrup was manufactured in the 1970’s as a cheap alternative to real sugar. Because of the refining cost of sugar vs. the refining cost of corn, HFCS was about 70% cheaper to manufacture than actual cane sugar. Thus, corn-derived sweeteners like maltodextrin and high-fructose corn syrup saturated the market.

The plain jane sugar you buy at any grocery store contains 50% glucose and 50% fructose.

High Fructose corn syrup contains 20% glucose and 80% fructose….thus the name high fructose corn syrup; it contains over 150% more fructose than regular table sugar! Oh its get better, just wait.

Calorie count.

In a lab both regular sugar and HFCS contain 4 calories per gram. So being fair, and keeping all things equal, calories alone is not the problem, metabolizing fructose is.

Metabolizing HFCS

As I mentioned above, regular sugar contains 50% glucose and 50% fructose. When your body metabolizes glucose, it is stored in our livers and muscles so we can use it throughout the day. When we process glucose, the glucose causes our bodies to release insulin (pay attention diabetics). Insulin is a natural hormone and helps the metabolism….you guessed, it metabolize or burns what you ate. However, fructose does not cause your body to release insulin; it causes your body to release the hormone leptin.

Leptin

Leptin regulates our fat storage, leptin also increases the metabolism when it is necessary. So when you have a case of regular table sugar being metabolized versus High-Fructose Corn Syrup being metabolized your body processes it like this. Too much leptin and your body will store more fat. Its kind of like antibiotics, if you keep taking them, it becomes uneffective at what it is supposed to do.

Regular Sugar:

50% Glucose + 50% Fructose = Perfect balance between sugar, energy and fat storage.

What is High Fructose Corn Syrup

20% Glucose + 80% Fructose = an imbalance of leptin in your system = over time a built-up resistance to leptin = a built up resistance to negative fat storage = more and more fat people = obesity.

Alternatives:

• Regular unrefined sugar – If your not diabetic

• Non-oxidized agave nectar

• Stevia

Now you know how HFCS works…You can pretty much formulate your own top 5 now but here is mine.

Top 5 reason HFCS sucks

• HFCS is marketed as “natural” because it is made from corn, so it’s good for you…well rattlesnake venom is also “natural” so I guess that means that is good for you too!
• In a recent study almost half of the sampled commercial HFCS contained mercury!
• Fat storage – explained above
• Because Charles Lloyd of charleslloydfitness.com has a blog and he said its sucks, he even wrote an article about it and named it “Why HFCS sucks” or something like that.
• Any company that puts up a website to defend why their product does not suck, then their product does sucks. I would love to see Ferrari put out a website to explain why the Ferrari 599 Floriano does not suck.

As of a few hours ago both Pepsi called the Pepsi Throwback and Snapple are changing their recipes to include cane sugar. Maybe Pepsi won’t taste like battery acid now.

This concludes my post on What is High Fructose Corn Syrup .