Katie Underhill's Journal

[katie.underhill]

Initial Weight: 178.8
Initial Body Fat: 36.1%
Initial cm's (waist, hips, chest): 313 cm

Goal weight 1: 158.8 - 20lb loss = money back


Daily Nutrition
Calories: 1200-1500
Workout days: Protein: 100-150
                    Carbs:   80-120
                    Fat:       30-50

Non Workout Days: Protein: 100-150
                          Carbs: <50
                          Fat: 50-80

Exercise Plan
Bootcamp X3
Long Cardio X1
HIIT X2

[katie.underhill]

Monday - Sept 28 - Day 1

Exercise: Long Cardio Day - 45 min jog

Meal 1: 2 eggs + peppers + 3oz ham + 1 T fresh salsa + 500 ml water + coffee + 1 stevia
Meal 2: 5oz chicken breast + 5ml EVOO + zucchini + celery + 500 ml perrier
Meal 3: 5oz lean ground beef + carrots
Meal 4: 1 egg + peppers + 1.5 oz ham + 30g havarti cheese + 500ml water
Meal 5: Protein powder + 500ml Almond Milk

Total Calories: 1354
Total Fat: 69 g
Total Protein: 126 g
Net Carbs (w/o free veggies): 13 g

[katie.underhill]

Tuesday - September 29th - Day 2

Exercise: Bootcamp

Meal 1: 2 eggs + 1/3c ham + peppers + fresh salsa + 500ml water
Meal 2: 5oz lean ground beef + 1T low sodium Peanut Butter + coffee + sugar free caramel flavor + 500 ml water
Meal 3: 5oz chicken breast + 2 portabella mushroom caps + tomato sauce + 20g havarti + 350 ml perrier
Meal 4: 1 scoop protein pwder + 2T PB + 500ml almond milk + 500 ml water + BCAA

Total Calories: 1349
Protein:144 g
Fat:76 g
Net Carbs: 21g

[katie.underhill]

Wednesday - Sept 30 - Day 3

Exercise: none

Meal 1: 2 eggs + 1/3c ham + 1T fresh salsa + 1c peppers + 500ml water + coffee + stevia
Meal 2: 5 oz chicken + 1T caesar dressing + romaine + franks red hot + 350ml perrier + 1T PB
Meal 3: 2T PB + almonds


Calories: 1160
Protein: 61g
Fat: 80 g
Carbs: 21g

[katie.underhill]

Thursday - Oct 1 - Day 4

Exercise: Bootcamp + 10 100m runs up citadel hill ( bad idea to do those before bootcamp!!)

Meal 1: 1 egg + 1/2 slice ham + 2 slice turkey bacon + peppers + 1 T fresh salsa + coffee + 1 stevia
Meal 2: 3/4 head cauliflower + egg + 30g havarti cheese + 1T low sugar ketchup + 125g pork chops
Meal 3: 4oz salmon + zucchini + carrots

Calories: 1183
Protein:113g
Fat:61g
Carbs: 6g

[katie.underhill]

Friday - Oct 2 - Day 5

Exercise: none

Meal 1: 3 slice turkey bacon + 175ml greek yogurt + chocolate stevia
Meal 2: Cauliflower , 1/2 egg, 20g havarti + 5 oz salmon + coffee + stevia
Meal 3: 3 baybel light cheese, protein snacker - salsa chicken, 1T pb

calories: 941
protein:109g
fat: 47g
carbs: 15g

[katie.underhill]

Saturday - October 3rd - Day 6

Exercise: Bootcamp

Meal 1: 1 scoop protein powder + 2C almond milk + 1 baybel light cheese
Meal 2: 3 eggs, peppers, 1 slice ham, 4 slice turkey bacon, 20g Havarti, 1T fresh salsa
Meal 3: pumpkin chai tea, 1 zucchini, 1T mayo, 1T sour cream, maple leaf protein snack, 100g pork, 1T reduced sugar ketchup

Calories: 1230
Protein: 127g
Fat: 71g
Carbs: 13g

WEEK 1 WEIGH IN: -6.2 lb - very excited about this!!!

[katie.underhill]

Sunday - Oct 4 - Day 7

Exercise: 5km run for the cure! (38min - so slow)

Meal 1: 1 egg, 1 slice turkey bacon, peppers, BCAA
Meal 2: quest bar - choc chip
Meal 3: omelete from coastal cafe - eggs, mushrooms, cheese, marinara sauce, parmesan aioli, 1 crustini + arugula + coffee
Meal 4: porkchop + baybel cheese + wateerrrr!


Calories + Macros : unsure w/o nutritional info from coastal cafe!

[katie.underhill]

Monday - October 5 - Day 8

Exercise: none

Meal 1: 2 eggs, 1/2 slice ham, 2 slice turkey bacon, peppers, pumpkin tea black
Meal 2: haddock, 1T herb & garlic cream cheese, 1/2 slice havarti, tomatoes
Meal 3: Vegetable sushi ( shocked when i saw the carbs in this after!! oops!!!)
Meal 4: ground beaf, mrs dash taco seasoning, lettuce, salsa, sour cream, avocado


Calories: 1193
Protein: 106
Fat: 53
Carbs: 53

[katie.underhill]

Tuesday - Oct 6 - Day 9

Exercise: Bootcamp

Meal 1: ezekiel wrap, egg whites, salsa, sour cream
Meal 2: pumpkin tea + apple
Meal 3:  ezekiel wrap, ranch, chicken, lettuce, tomatoes
Meal 4: haddock, cream cheese, havarti, tomatoes

Calories: 943
Protein: 67g
Fat: 28g
Carbs: 57g


Way under my calories and macros today. I have to say that I got so busy at school i forgot to eat... This rarely happens. Usually I eat while I solve problems - and its usually candy... Will do better tomorrow to stay in target with my Macros and Calories!

[katie.underhill]

Wednesday - Oct 7 - Day 10

Exercise: HIIT - 10 flat sprints

Meal 1: 2 eggs, 2 turkey bacon, 1/2 slice ham, peppers, EVOO
Meal 2: same as meal one + coffee w/ sugar free cinnamon dolce + cream
Meal 3: Romaine lettuce, chicken, franks, 2T caesar dressing

Calories: 1036
Protein: 71
Fat: 76
Carbs: 11

[katie.underhill]

Tuesday - Oct 13

* Went way off track this weekend at home for thanksgiving...cheat meals came a week early... back to the grind!

Exercise: Bootcamp

Meal 1: 1 scoop protein powder + 2C almond milk
Meal 2: 4 oz chicken breast + fresh salso + 1T PB + perrier + coffee
Meal 3: rice paper wrapped veggies + spicy mayo
Meal 4: string cheese

Calories: 725
Protein: 61g
Carbs: 30g
Fat: 34g

[katie.underhill]

Wednesday - Oct 14

Exercise:
Trying IF from 6pm - 6am!

Meal 1: 2 eggs, 2 turkey bacon, peppers, 20g cheese
Meal 2: 1C turnip, 4oz haddock, 2T cream cheese, tomatoes + coffee
Meal 3: Carrots + Guacamole + perrier
Meal 4: Marinara sauce, turkey bacon, zuccini


Calories: 1042
Protein: 66g
Carbs: 15g
Fat: 64g

[katie.underhill]

Been keeping track of food on my fitness pal! school is getting busy and i dont have time for both

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