Susan Kirkland's Journal

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Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Tue Sep 29, 2015 5:09 pm

Monday Sept 28, 2015

Weight: 146.2

10am: 3/4 c greek yogurt, 12 pecans
2pm: 2 hard boiled eggs, half tin salmon, 1/4 roasted almonds
7pm: 5 oz baked haddock, 9 roasted cherry tomatoes, 1.5 c kale, apple, cheddar, almond salad

noon: Bootcamp

Calories: 1,151 Carbs: 32 Fat: 69 Protein: 102 Fibre: 9 Sugar: 12

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Tue Sep 29, 2015 5:11 pm

Tuesday Sept 29

143.8

9:30 am: Chocolate Quest bar
12pm: 3/4 yogurt, 10 pecans
3pm: 1/2 can salmon, small green salad
6pm: 1/4 c roasted almonds
7pm: portabello mushroom and black bean patty, avocado, kale salad, 1/2 sweet potato

8am: half hour run, half hour yoga

Calories: 1,300 Carbs: 88 Fat: 81 Protein: 84 Fibre: 37 Sugar: 14


Last edited by susan.kirkland@dal.ca on Sat Oct 10, 2015 2:32 am; edited 1 time in total

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Thu Oct 01, 2015 3:04 am

Wednesday Sept 30

144.0

10am: 2 boiled eggs, 1/2 avocado
12:30pm: small Pho soup
2pm: 3/4 c greek yogurt, 10 pecans
7pm: 1/4 c roasted almonds
8pm: portabello mushroom and black bean patty, kale salad, coleslaw, 3 oz haddock

9am: Bootcamp

Calories: 1,493 Carbs: 101 Fat: 83  Protein: 94 Fibre: 19 Sugar: 9

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Fri Oct 02, 2015 2:09 am

Thursday Oct 1

144.0

8:00am: 2 boiled eggs, 1/2 avocado
9:00am: americano misto with almond milk
11am: americano misto with almond milk
2pm: greek yogurt with 10 pecans
6pm: 1/4 c roasted almonds
7pm: 6 oz top sirlion steak, 1/2 c roasted carrots, 1 cup cauliflower cabbage mash with 1/2 tsp old cheddar

6:30am: hot yoga

Calories: 1,102 Carbs: 40 Fat: 60 Protein: 101 Fibre: 17 Sugar: 23

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Sat Oct 03, 2015 1:01 am

Friday Oct 2

142.6

10:30am americano misto with almond milk
11:00am 3/4 c greek yogurt with 10 pecans
2pm: 1/2 can low sodium canned salmon, superfood energy salad with kale, lentils, edamame
8pm: 8 oz glass of red wine
8pm: 2 chicken skewers, spinach, radishes, cherry tomatoes, cucumber, hummus, cauliflower mash with 1 tsp old cheddar

9am: Bootcamp
6pm: HIIT 6 x 30 sec, total 4.2 km, 31 mins

Calories: 888 Carbs: 45 Fat: 29 Protein: 76 Fibre: 6 Sugar: 10


Last edited by susan.kirkland@dal.ca on Sun Oct 04, 2015 3:36 am; edited 1 time in total

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Sun Oct 04, 2015 3:34 am

Saturday Oct 3

141.6

10am: 3/4 c greek yogurt and 10 pecans
12pm: apple
4pm: americano misto
6:30pm: 2 chicken skewers
7:30pm: thai chicken red curry
10:30pm: 1/4 cup roasted almonds

No exercise

Calories: 1,104 Carbs: 61 Fat: 64 Protein: 78  Fibre: 14 Sugar: 26

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Mon Oct 05, 2015 12:18 am

Sunday Oct 4

141.4

10am: 3/4 c greek yogurt with 10 pecans
1pm: 1/4 c roasted almonds, chocolate quest bar
6pm: portabello black bean patty, cauliflower, 2 checken skewers, spinach salad, hummus

12pm: Easy jog 3.6 km, 26 mins (back sore, right side, top of hip)

Calories: 944 Carbs: 64 Fat: 49 Protein: 82 Fibre: 28 Sugar: 10

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Wed Oct 07, 2015 2:09 am

Monday Oct 5

141.8

10:30am: 3/4 c greek yogurt and 10 pecans
12pm: latte
2:30pm: egg and cheddar whole wheat muffin
5pm: poached salmon, broccoli, salad
9pm: combat crunch bar, 3 tbsp peanuts

9:45am: Bootcamp

Calories: 1,229 Carbs: 90 Fat: 51 Protein: 110 Fibre: 22 Sugar: 31

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Wed Oct 07, 2015 2:16 am

Tuesday Oct 6

143.0

7:30am: greek yogurt and pecans
12pm: chicken and vegetable stirfry, green salad
3pm: 3 pecans
6:30pm: 1/4 c roasted almonds
7pm: thai red curry chicken and vegetable

5pm: Hot yoga

Calories: 976 Carbs: 52 Fat: 52 Protein: 78 Fibre: 15 Sugar: 20

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Thu Oct 08, 2015 2:49 am

Wednesday Oct 7

142.4

12:30pm: americano misto, 1 c greek yogurt, 10 pecans
6pm: 1/4 c roasted almonds, 3 peanuts
8pm: salmon fillet, roasted cauliflower, roasted eggplant, kale salad

9am: Bootcamp

Calories: 846 Carbs: 42 Fat: 44 Protein: 76 Fibre: 9 Sugar: 24

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Fri Oct 09, 2015 3:44 am

Thursday Oct 8

142.0

9am: 3/4 c greek yogurt with 10 pecans
12:30pm: 3 tbsp peanuts
2:30pm: Americano misto
5:00pm chicken with tadziki
8pm: 6 oz white wine, 3 oysters, red snapper, crostini crisps
10:30pm: 1 tbsp greek yogurt

11:30am: HIIT 6 x 30 sec 4 km total, 27.15 mins

Calories: 1,234 Carbs: 58 Fat: 46 Protein: 97 Fibre: 8 Sugar: 10

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Sat Oct 10, 2015 2:31 am

Friday Oct 9

141.0

8am: Americano misto, 2 boiled eggs, one piece whole wheat toast, tomato slice
12:30pm: chicken skewer, romaine and feta salad, tadziki
4pm: quest bar chocolate
6pm: 3 tbsp peanuts
7:30pm: kale, chickpea, tomato stew with feta, 2 baked eggs
9pm: 8 oz glass of red wine

6:30am: Hot yoga flow
4:45pm: Bootcamp

Calories: 1,418 Carbs: 76 Fat: 64 Protein: 106 Fibre: 20 Sugar: 8

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Re: Susan Kirkland's Journal

Post by susan.kirkland@dal.ca on Sun Oct 11, 2015 3:25 am

Saturday Oct 10

11am: 3/4 c greek yogurt and 10 pecans
1:30pm: Americano misto
5:30pm: 1/4 roasted almonds, 3/4 c baby carrots
7:30pm: 2 organic beef patties, 1/2 kale energy salad, roasted cauliflower, eggplant

No exercise

Calories: 1,144 Carbs: 54 Fat: 65 Protein: 79 Fibre: 19 Sugar: 14

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Re: Susan Kirkland's Journal

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