Project Tamara: Food Logs March 13 – 19, 2011

 

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.