Magen Martins Journal
Evolve Fitness Transformation Contest :: Exercise and Nutrition Journal :: Exercise and Nutrition Journal
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Week 4 Day 26 June 3rd
Workouts:
At gym workout #3
1 game of ball hockey
Meals:
Meal #1: 1 protein shake and 1/4 cup almonds
Meal #2: 4 oz piece of salmon with 1 cup mini carrots
Meal #3: Large homemade salad with 1 Tbsp Italian dressing and 1/2 cup greek yogurt with 1/4 cup blueberries
Meal #4: 4 oz grilled chicken and 1/2 cup broccoli
Snacks:
1 cup skinny pop
2 plain timbits
Drinks:
2 cups green tea
8 cups H20
At gym workout #3
1 game of ball hockey
Meals:
Meal #1: 1 protein shake and 1/4 cup almonds
Meal #2: 4 oz piece of salmon with 1 cup mini carrots
Meal #3: Large homemade salad with 1 Tbsp Italian dressing and 1/2 cup greek yogurt with 1/4 cup blueberries
Meal #4: 4 oz grilled chicken and 1/2 cup broccoli
Snacks:
1 cup skinny pop
2 plain timbits
Drinks:
2 cups green tea
8 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 4 Day 27 June 4th
Workout:
Hiit # 1
Meals:
Meal #1: Protein shake
Meal #2: Large homemade salad with 1 Tsp ranch dressing and 1/2 cup almonds
Meal #3: 1/2 cup greek yogurt with 1 packet stevia and 1/2 cup broccoli
Meal #4: 5 oz chicken with 1 Tbsp ketchup and 1/2 cup mixed veggies (g and y beans and carrots)
Snacks:
2 cups skinny pop
Drinks:
3 cups green tea
8 cups H20
Hiit # 1
Meals:
Meal #1: Protein shake
Meal #2: Large homemade salad with 1 Tsp ranch dressing and 1/2 cup almonds
Meal #3: 1/2 cup greek yogurt with 1 packet stevia and 1/2 cup broccoli
Meal #4: 5 oz chicken with 1 Tbsp ketchup and 1/2 cup mixed veggies (g and y beans and carrots)
Snacks:
2 cups skinny pop
Drinks:
3 cups green tea
8 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 4 Day 28 June 5th
Workouts:
At the gym workout # 4
Meals:
Meal #1: protein shake
Meal #2: 4 oz piece of salmon, veggies and 1 slice rye bread with Pb
Meal #3: subway chopped salad with 2 Tbsp sweet onion sauce
Meal #4: 1 cup greek yogurt with 1/4 cup blueberries
Snacks:
1/4 cup almonds
Drinks:
2 cups green tea
6 cups H20
At the gym workout # 4
Meals:
Meal #1: protein shake
Meal #2: 4 oz piece of salmon, veggies and 1 slice rye bread with Pb
Meal #3: subway chopped salad with 2 Tbsp sweet onion sauce
Meal #4: 1 cup greek yogurt with 1/4 cup blueberries
Snacks:
1/4 cup almonds
Drinks:
2 cups green tea
6 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 4 Day 28 June 6th
Workouts:
20 mins treadmill
20 mins stepper
Meals:
Meal #1: 1 slice rye bread with 1 Tbsp PB and 1/2 cup greek yogurt
Meal #2: 4 oz piece salmon with 1/2 cup broccoli
Meal #3: Large homemade salad with 3 oz grilled chicken and 1 Tbsp ranch dressing
Snacks:
1/2 cup almonds
2 cups skinny pop
Drinks:
7 cups H20
20 mins treadmill
20 mins stepper
Meals:
Meal #1: 1 slice rye bread with 1 Tbsp PB and 1/2 cup greek yogurt
Meal #2: 4 oz piece salmon with 1/2 cup broccoli
Meal #3: Large homemade salad with 3 oz grilled chicken and 1 Tbsp ranch dressing
Snacks:
1/2 cup almonds
2 cups skinny pop
Drinks:
7 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 5 Day 30 June 7th
Workouts:
Elliptical 30 mins
Stepper 20 mins
Meals:
Meal #1: 1 slice of rye bread with PB and 1/2 cup greek yogurt with 1/4 cup blueberries
Meal #2: 1/2 cup almonds with 1 cup cucumber and quest bar
Meal #3: subway chicken chopped salad with 2 Tbsp sweet onion sauce
Meal #4: 4 oz lean hamburger pattie with 1 Tsp mustard and 1/2 cup mixed veggies (y&g beans and carrots)
Snacks:
1 subway cookie
2 cups skinny pop
Drinks:
6 cups H20
Elliptical 30 mins
Stepper 20 mins
Meals:
Meal #1: 1 slice of rye bread with PB and 1/2 cup greek yogurt with 1/4 cup blueberries
Meal #2: 1/2 cup almonds with 1 cup cucumber and quest bar
Meal #3: subway chicken chopped salad with 2 Tbsp sweet onion sauce
Meal #4: 4 oz lean hamburger pattie with 1 Tsp mustard and 1/2 cup mixed veggies (y&g beans and carrots)
Snacks:
1 subway cookie
2 cups skinny pop
Drinks:
6 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 5 Day 31 June 8th
Workouts:
At the gym workout #5
1 game of ball hockey
Meals:
Meal #1: 1 boiled egg with salt and pepper and 1 slice of rye bread with PB
Meal #2: 4 oz hamburger pattie with 1 Tsp mustard and 1/4 cup mixed veggies
Meal #3: 1 cup mini carrots and protein shake
Meal #4: 4 oz piece salmon with 1/4 cup spinach
Snacks:
Quest bar
1/4 cup almonds
Drinks:
6 cups H20
2 cups green tea
At the gym workout #5
1 game of ball hockey
Meals:
Meal #1: 1 boiled egg with salt and pepper and 1 slice of rye bread with PB
Meal #2: 4 oz hamburger pattie with 1 Tsp mustard and 1/4 cup mixed veggies
Meal #3: 1 cup mini carrots and protein shake
Meal #4: 4 oz piece salmon with 1/4 cup spinach
Snacks:
Quest bar
1/4 cup almonds
Drinks:
6 cups H20
2 cups green tea
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 5 Day 32 June 9th
Workouts:
2 softball games
Meals:
Meal #1: Protein shake
Meal #2: 4 oz piece of salmon and 1 cup carrots and cucumber
Meal #3: 1 med salad with 3 oz chicken and 1 Tbsp sweet onion sauce and 1 apple with 2 Tbsp almond butter
Snacks:
1/2 cup almonds
1 weight watchers pb brownie (90 calories)
Drinks:
4 cups green tea
8 cups H20
2 softball games
Meals:
Meal #1: Protein shake
Meal #2: 4 oz piece of salmon and 1 cup carrots and cucumber
Meal #3: 1 med salad with 3 oz chicken and 1 Tbsp sweet onion sauce and 1 apple with 2 Tbsp almond butter
Snacks:
1/2 cup almonds
1 weight watchers pb brownie (90 calories)
Drinks:
4 cups green tea
8 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 5 Day 33 June 10th
Workouts:
No gym workout today, no excuse
1 game of ball hockey
Meals:
Meal #1: 2 egg omelette with green red peppers and onions 1 Tsp ketchup
Meal #2: 4 oz piece of salmon and 1/2 gr and yellow beans and carrots
Meal #3: 1 cup greek yogurt with 1 package stevia and 1 cup zucchini pasta and 1/4 cup almonds
Meal #4: Protein shake
Drinks:
7 cups H20
No gym workout today, no excuse
1 game of ball hockey
Meals:
Meal #1: 2 egg omelette with green red peppers and onions 1 Tsp ketchup
Meal #2: 4 oz piece of salmon and 1/2 gr and yellow beans and carrots
Meal #3: 1 cup greek yogurt with 1 package stevia and 1 cup zucchini pasta and 1/4 cup almonds
Meal #4: Protein shake
Drinks:
7 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 5 Day 34 June 11th
Workouts:
No workouts
Meals:
Meal #1:1 slice of rye bread with 1 Tbsp PB and protein shake
Meal #2: 1 cup greek yogurt with 1/2 cup blueberries and 1 cup mini carrots
Meal #3: Medium salad with 4 oz lean ground beef
Meal #4: 4 oz chicken and 1/4 cup zucchini pasta
Drinks:
6 cups H20
No workouts
Meals:
Meal #1:1 slice of rye bread with 1 Tbsp PB and protein shake
Meal #2: 1 cup greek yogurt with 1/2 cup blueberries and 1 cup mini carrots
Meal #3: Medium salad with 4 oz lean ground beef
Meal #4: 4 oz chicken and 1/4 cup zucchini pasta
Drinks:
6 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 5 Day 35 June 12th
Workouts:
At the gym workout #5
Meals:
Meal #1: 1 Large salad with 1 Tbsp salsa and 3 oz lean ground beef
Meal # 2: 1 cup greek yogurt with 1/2 cup blueberries and 1/2 cucumber
Meal #3: stirfry 1 cup veggies, 4 oz chicken and 2/3 cup brown rice and 1 tsp light soy sauce
Meal #4: protein shake and 1/2 cup grapes
Drinks:
8 cups H20
At the gym workout #5
Meals:
Meal #1: 1 Large salad with 1 Tbsp salsa and 3 oz lean ground beef
Meal # 2: 1 cup greek yogurt with 1/2 cup blueberries and 1/2 cucumber
Meal #3: stirfry 1 cup veggies, 4 oz chicken and 2/3 cup brown rice and 1 tsp light soy sauce
Meal #4: protein shake and 1/2 cup grapes
Drinks:
8 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 6 Day 36 June 13th
Workouts:
No workouts today
Meals:
Meal #1: Spinach smoothie, (greek yogurt, spinach, cucumber, chia seeds, and half apple)
Meal #2: 2 egg omelette with green and red peppers and onions, 1 slice cheese.
Meal #3: Protein shake
Meal #4: 4 oz chicken, medium salad
Drinks:
8 cups H20
3 cups green tea
No workouts today
Meals:
Meal #1: Spinach smoothie, (greek yogurt, spinach, cucumber, chia seeds, and half apple)
Meal #2: 2 egg omelette with green and red peppers and onions, 1 slice cheese.
Meal #3: Protein shake
Meal #4: 4 oz chicken, medium salad
Drinks:
8 cups H20
3 cups green tea
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 6 Day 37 June 14th
Workouts:
2 games softball
Meals:
Meal #1: Spinach smoothie
Meal #2: Large homemade salad with salmon and 1 Tbsp Italian dressing
Meal #3: 3 oz piece of pork with 1/2 cup veggies and 1/4 cup almonds
Meal #4: Protein shake
Snacks:
Quest bar
2 cups skinny pop
Drinks:
6 cups H20
2 cups green tea
2 games softball
Meals:
Meal #1: Spinach smoothie
Meal #2: Large homemade salad with salmon and 1 Tbsp Italian dressing
Meal #3: 3 oz piece of pork with 1/2 cup veggies and 1/4 cup almonds
Meal #4: Protein shake
Snacks:
Quest bar
2 cups skinny pop
Drinks:
6 cups H20
2 cups green tea
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 6 Day 38 June 15th
Workouts:
@ the gym workout # 6
Meals:
Meal #1: 1 hardboiled egg with 1/2 tsp butter and s/p and spinach smoothie
Meal #2: protein shake
Meal #3: 5 oz piece of salmon and 1/2 cup g & y beans and carrots
Meal #4: 3 oz piece of chicken with med salad with 1 TBsp italian dressing
Drinks:
3 cups green tea
7 cups H20
@ the gym workout # 6
Meals:
Meal #1: 1 hardboiled egg with 1/2 tsp butter and s/p and spinach smoothie
Meal #2: protein shake
Meal #3: 5 oz piece of salmon and 1/2 cup g & y beans and carrots
Meal #4: 3 oz piece of chicken with med salad with 1 TBsp italian dressing
Drinks:
3 cups green tea
7 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 6 Day 39 June 16th
Workouts:
No workouts today softball was cancelled
Meals:
Meal # 1: spinach smoothie
Meal #2: Protein shake and 1 cup mini carrots with 1/4 cup almonds
Meal #3: 1 cup greek yogurt with 1/2 cup blueberries and med salad with 1 tsp italian dressing
Meal #4: 2 egg omelette with peppers and onions sm amount of shredded cheese and 1 tsp ketchup
1/2 chocolate chip cookie
1 cup skinny pop
Drinks:
1 cup of tea
8 cups H20
No workouts today softball was cancelled
Meals:
Meal # 1: spinach smoothie
Meal #2: Protein shake and 1 cup mini carrots with 1/4 cup almonds
Meal #3: 1 cup greek yogurt with 1/2 cup blueberries and med salad with 1 tsp italian dressing
Meal #4: 2 egg omelette with peppers and onions sm amount of shredded cheese and 1 tsp ketchup
1/2 chocolate chip cookie
1 cup skinny pop
Drinks:
1 cup of tea
8 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 6 Day 40 June 17th
Workouts:
At the gym workout #6
Meals:
Meal #1: Spinach smoothie
Meal #2: protein shake
Meal #3: 6in subway turkey sub with mustard
Meal #4: quest smore bar and 4 oz salmon with 1/2 cup green beans
Snacks:
1/4 cup of almonds
1 weight watchers treat 80 calories
1 cup skinny pop
Drinks:
8 cups H20
At the gym workout #6
Meals:
Meal #1: Spinach smoothie
Meal #2: protein shake
Meal #3: 6in subway turkey sub with mustard
Meal #4: quest smore bar and 4 oz salmon with 1/2 cup green beans
Snacks:
1/4 cup of almonds
1 weight watchers treat 80 calories
1 cup skinny pop
Drinks:
8 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 6 Day 41 June 18th
Workout:
No workout today just yard work
Meals:
Meal #1: green smoothie
Meal #2: large homemade salad wih 3 oz salmon and 1 Tbsp italian dressing
Meal #3: Protein shake and 1/4 cup almonds
Meal #4: 5 oz piece of steak with 1/2 cup mixed veggies
Drinks:
8 cups H20
No workout today just yard work
Meals:
Meal #1: green smoothie
Meal #2: large homemade salad wih 3 oz salmon and 1 Tbsp italian dressing
Meal #3: Protein shake and 1/4 cup almonds
Meal #4: 5 oz piece of steak with 1/2 cup mixed veggies
Drinks:
8 cups H20
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
Week 6 Day 42 June 19th
Workouts:
@ the gym workout # 6
Meals:
Meal #1: Green smoothie
Meal #2: Protein shake
Meal #3: Large homemade salad with 3 oz steak and 1 Tbsp italian dressing
Meal #4: 3 oz piece of chicken with 1 cup broccoli
Drinks:
8 cups H20
4 cups green tea
@ the gym workout # 6
Meals:
Meal #1: Green smoothie
Meal #2: Protein shake
Meal #3: Large homemade salad with 3 oz steak and 1 Tbsp italian dressing
Meal #4: 3 oz piece of chicken with 1 cup broccoli
Drinks:
8 cups H20
4 cups green tea
Magen Martin- Posts : 42
Join date : 2015-05-09
Location : Musquodoboit Harbour
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Evolve Fitness Transformation Contest :: Exercise and Nutrition Journal :: Exercise and Nutrition Journal
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