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.
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.
