Re: Olivia Lawen's Journal

[OliviaLawen]

DAY 26

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: 6 oz of skinless boneless chicken, with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell pepper, chick pea's, blueberries and almond slices].

Dinner: Quest protein bar (chocolate peanut butter)

Snack: 1/2 a Quest Bar [cookies and cream], 5 almonds, 109.4 g of non-fat honey-flavoured greek yogurt topped with 1 tbsp of almond slices, and 1 tbsp of no-sugar added raspberry jam.

Water: 4 cups

Workout: no workout Sad

[OliviaLawen]

DAY 27

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: 1 skinless (white meat) chicken leg, with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell pepper, chick pea's, blueberries and almond slices].

Dinner: 2 jumbo shrimp, and 1 skewer of chicken (roughly 2 oz)

Snack: 3/4 cup of carrots, 10 raw almonds, a Quest Bar [cookies and cream], and 109.4 g of non-fat honey-flavoured greek yogurt topped with 1 tbsp of almond slices

Water: 4 cups

Workout: zumba for 30 minutes

[OliviaLawen]

DAY 28

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1 tsp of chia seeds BLENDED to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.

Dinner: 4 oz of chicken on a skewer, alongside 1 cup of tabouleh and 1 tbsp of hummus

Snack: 3/4 cup of carrots, 5 raw almonds, 1/3 of a Quest Bar [cookies and cream], and 109.4 g of non-fat honey-flavoured greek yogurt topped with 1 tbsp of almond slices

Water: 6 cups

Workout: Evolve fitness for 45 minutes

[OliviaLawen]

DAY 29

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds BLENDED to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.

Dinner: 3 oz of beef tenderloin, 6 oz of atlantic salmon, and 1 cup of mixed baked carrots and green string beans.

Snack: 1/2 of a Quest Bar [cookies and cream], 10 raw almonds, and a bite-sized serving of creme brûlée.

Water: 4 cups

Workout: Zumba for 45 minutes

[OliviaLawen]

DAY 30

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds BLENDED to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.

Dinner: Swiss chalet half chicken dinner (skin taken off all portions), alongside Mediterranean salad [cucumber, red onion, tomatoes] dressing and feta not included.

Snack: too many to count had a very bad night and went roughly 700 calories over my allowance. Will be on strict calorie restriction the next few days.

Water: 6 cups

Workout: day off.

[OliviaLawen]

DAY 31

Breakfast: Nescafe instant coffee and 1 sweetener.

Lunch: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds BLENDED to make a protein shake].

Dinner: 250 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, chick pea's, almond slices, and non-fat cottage cheese].

Snack: 10 raw almonds, 1/2 a Quest Bar [cookies and cream] and 1/2 bag of Quest protein chips [sour cream and onion], 2 tbsp of no-sugar added raspberry jam, and 3/4 cup of carrots.

Water: 8 cups

Workout: HIIT#1 (burned 329 calories on the elliptical)

[OliviaLawen]

DAY 32
Breakfast:  1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: 200 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, chick pea's, almond slices, and non-fat cottage cheese].

Dinner: Low-sodium-in-water flaked tuna (60 grams) with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, chick pea's, almond slices, and non-fat cottage cheese].

Snack: 10 raw almonds, 1/2 a cup of fava beans, 2 tbsp of no-sugar added raspberry jam, 1 frozen yogurt square, and 3/4 cup of carrots.

Water: 8 cups

Workout: Evolve Fitness for 45 minutes

[OliviaLawen]

DAY 33

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: 8 oz of halibut, served with baked carrots and string beans, and beet salad [spinach, arugula, goat cheese, and red + yellow beets]

Dinner: Low-sodium-in-water flaked tuna (60 grams) with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, chick pea's, almond slices, and non-fat cottage cheese].

Snack: 1/2 a Quest Bar [mint chocolate], 1 tbsp of no-sugar added raspberry jam, 3/4 cup of carrots, and 87.5 g of non-fat honey-flavoured greek yogurt.

Water: 8 cups

Workout: HIIT #1 (burned 306 calories on the elliptical)

[OliviaLawen]

DAY 34

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds and 1/2 a cup of blueberries [blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Quarter chicken dinner (1 white leg, without skin), with Mediterranean Salad (tomato chunks, cucumber, red onion) [no dressing or feta] and 5 pieces of shrimp.  

Dinner: 6 oz of beef tenderloin accompanied with 1 cup of parsnip, 8 medium stalks of cooked asparagus, and 1 cup of green string beans.  

Snack: 1/2 a Quest Bar [cookies and cream chocolate], and 5 raw almonds.

Water: 8 cups

Workout: Evolve Fitness for 45 minutes

[OliviaLawen]

DAY 35

Breakfast: 3-egg omelette (2 whole eggs, and 1 egg white) made with fresh vegetables (mushroom, and spinach) accompanied with 1 tbsp of strawberry jam, and a fruit cup (1 cup of chopped watermelon and pineapple)
Nescafe instant coffee and 1 sweetener.

Lunch: 1 Quest protein bar (cookies and cream) and summer salad (spinach, green apple slices, dried cranberries, sliced almonds, chicken breast, topped with balsamic vinaigrette)

Dinner: 6 oz of skinless boneless chicken, 1 cup of cooked carrots and yellow beets, and salad (spinach, red onion, and bell peppers)

Snack: 5 raw almonds

Water: 8 cups

Workout: HIIT #1 (burned 329 calories on elliptical)

[OliviaLawen]

DAY 36

Breakfast: 3-egg omelette (2 whole eggs, and 1 egg white) made with fresh vegetables (tomatoes, and spinach) accompanied with 1 tbsp of strawberry jam, and a yogurt cup (1 cup of plain yogurt topped with 1/8th cup of oats and bluberries, strawberries and raspberries)
Nescafe instant coffee and 1 sweetener x 2

Lunch: 1 Quest protein bar (double chocolate chunk) and summer salad (spinach, green apple slices, dried cranberries, sliced almonds, chicken breast, topped with balsamic vinaigrette)

Dinner: Half chicken dinner (swiss chalet, no skin) accompanied by Mediterranean salad (tomato, cucumber, and red onion) [no dressing or feta], with 3 pieces of shrimp

Snack: 10 raw almonds, 1 tbsp of no-sugar added raspberry jam, and 1/2 a cup of blueberries

Water: 8 cups

Workout: HIIT #1 (burned 312 calories on elliptical)

[OliviaLawen]

DAY 37

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Pete's salad (spinach, cucumber, bell peppers, broccoli, celery, chick pea's, kidney beans, and red onion) with 4 oz of skinless boneless chicken. Salt, pepper and lemon juice as dressing.

Dinner: 6 oz of beef tenderloin, 1 cup of green string beans and broccolini, 1/2 a cup of sauteed mushrooms, and 4 medium stalks of asparagus.

Snack: 10 raw almonds, 1/2 a Quest Bar [cookies and cream], and 3 sesame breadsticks.

Water: 8 cups

Workout: 45 minutes at Evolve Fitness.

[OliviaLawen]

DAY 38

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Pete's salad (spinach, cucumber, bell peppers, broccoli, celery, chick pea's, kidney beans, and red onion) with 4 oz of skinless boneless chicken. Salt, pepper and lemon juice as dressing.

Dinner: Pete's salad (spinach, cucumber, bell peppers, broccoli, celery, chick pea's, kidney beans, and red onion) with 4 oz of skinless boneless chicken. Salt, pepper and lemon juice as dressing.

Snack: 10 raw almonds, 1/2 a Quest Bar [double chocolate chunk], 3 sesame breadsticks, 1/2 a cup of fat free cottage cheese with 1 tbsp of almond slices.

Not quite sure what came over me, and had such intense cravings last night. Had some major cheats, and very disappointed in myself
Water: 8 cups

Workout: day off.

[OliviaLawen]

DAY 39

Breakfast: FASTING
Nescafe instant coffee and 1 sweetener.

Lunch: FASTING

Dinner: 200 grams of skinless boneless chicken, and spinach salad [spinach, cucumber, bell peppers, cherry tomatoes, red onion, chick peas, chia seeds, sliced almonds and fat free cottage cheese, drizzled with salt, pepper, and lemon juice and NO olive oil].

Snack: 1/3 of a Quest bar (smores) and 3/4 cup of carrots

Workout: 45 minutes at Evolve Fitness

[OliviaLawen]

DAY 40

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds and 1/2 cup of blueberries[blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Pete's salad (spinach, cucumber, bell peppers, broccoli, celery, chick pea's, kidney beans, and red onion) with 4 oz of skinless boneless chicken. Salt, pepper, sumac and lemon juice as dressing.

Dinner: 200 g of skinless boneless chicken with grilled asparagus 9150g).

Snack: 5 raw almonds, 1/3 of a Quest Bar [smores], and 1 tbsp of sigar-free raspberry jam

Water: 8 cups

Workout: HIIT#1 (burned 327 calories on the elliptical!)

[OliviaLawen]

DAY 41

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds and 1/2 cup of blueberries[blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Pete's salad (spinach, cucumber, bell peppers, broccoli, celery, chick pea's, kidney beans, and red onion) with 4 oz of skinless boneless chicken. Salt, pepper, sumac and lemon juice as dressing.

Dinner: BBQ Chicken pizza (crust made with cauliflower, and included chicken, 1 egg, 1/2 cup of parmesan, low-calorie marinara sauce, 1/2 a cup of mozza cheese, skinless chicken breast, bell peppers, white onion, and low-fat feta cheese)

Snack: 5 raw almonds, 1/3 of a Quest Bar [smores], and 3/4 cup of carrots.

Water: 8 cups

Workout: 45 minutes at evolve fitness

[OliviaLawen]

DAY 42

Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds and 1/2 cup of blueberries[blended to make a protein shake].
Nescafe instant coffee and 1 sweetener.

Lunch: Quarter chicken dinner (white mean only, no skin) with Mediterranean salad (cucumber, tomatoes, red onion, and olives)

Dinner: Tuna salad (spinach, cucumber, broccoli, green onion, red onion, bell peppers, chick peas, almond slices, and tuna) drizzled with lemon juice [no olive oil].

Snack: 5 raw almonds, 1/3 of a Quest Bar [smores], 1 tbsp of no-sugar added strawberry jam and 3/4 cup of carrots.

Water: 6 cups

Workout: HIIT #1 (burned 313 calories on the elliptical)

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