EMILY ROSS FOOD AND EXERCISE JOURNAL
Evolve Fitness Transformation Contest :: Exercise and Nutrition Journal :: Exercise and Nutrition Journal
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EMILY ROSS FOOD AND EXERCISE JOURNAL
I started a day later than everyone I think...OOPS
SUNDAY JANUARY 31:
B:
Tofu scramble with onions, peppers, garlic and broccoli
1 cup black coffee
L:
smoked tofu with red pepper and sunflower seeds
D:
Yves veggie salami with peppers and mustard
1 tbsp natural peanut butter
WATER: 14 cups
WORKOUT: NONE
------------------
MONDAY FEBRUARY 1:
B:
Smoked tofu with lemon juice, olive oil, red pepper, snow peas, onion ad hemp hearts
black coffee
L:
Vega one powder with unsweetened coconut milk
smoked tofu and red pepper
D:
Yves veggie salami, peppers and yellow mustard
WATER: 14 cups
WORKOUT: HIIT cardio #1 on spin bike
-------------
TUESDAY FEBRUARY 2:
B:
1 slice silver hills squirrelly bread with 1 tbsp natural PB
black coffee
L:
2 veggie dogs wrapped in iceberg lettuce with yellow mustard
D:
roasted brussels sprouts, steamed broccoli and tofu with miso gravy
1 tbsp natural peanut butter
WATER: 10 cups
WORKOUT: at home workout #1
----------------
WEDNESDAY FEBRUARY 3:
B:
2 veggie dogs wrapped in iceberg lettuce with mustard
coffee
1 tbsp natural peanut butter
L:
2 veggie dogs wrapped in iceberg lettuce with mustard
1 tbsp peanut butter
D:
broccoli, cauliflower, snow peas and tofu with miso gravy
WATER: 10 CUPS
WORKOUT: 45 minute long cardio on spin bike
---------------
THURSDAY FEBRUARY 4:
B:
black coffee
L:
smoked tofu with lettuce and balsamic w/ ginger, onions, sesame seeds
small piece of bread
D:
mixed greens, cauliflower, tofu and miso gravy
1tbsp natural PB
WATER: 12 CUPS
WORKOUT: NONE
--------------------
FRIDAY FEBRUARY 5:
B:
1 slice silver hills squirrelly bread
1 tbsp natural PB
black coffee
L:
snow peas, mixed greens and tofu with miso gravy
2 cups soy milk
D:
1 small potato
2 cups mixed greens
1 small tortilla
1/3 cup black beans
fresh salsa
small slice multigrain bread
WATER: 14 CUPS
WORKOUT: at home workout #3
----------------------------
SATURDAY FEBRUARY 6:
B:
vega one protein powder
unsweetened coconut milk
1 tbsp peanut butter
coffee
L:
veggie ground round and salsa wrapped in iceberg lettuce
small piece of bread
D:
2 tbsp natural PB
1 slice silver hills bread
WATER: 13 cups
WORKOUT: HIIT cardio #2
------------------
SUNDAY FEBRUARY 7: (BAD DAY FOR FOOD, stayed within calories but I definitely slipped up)
B:
12oz. soy milk
2 cups black coffee
L:
veggie burger, small onion rings and diet cola
D:
veggie ground round with one cup celery, onion, tomato sauce
WATER: 12 CUPS
WORKOUT: NONE
SUNDAY JANUARY 31:
B:
Tofu scramble with onions, peppers, garlic and broccoli
1 cup black coffee
L:
smoked tofu with red pepper and sunflower seeds
D:
Yves veggie salami with peppers and mustard
1 tbsp natural peanut butter
WATER: 14 cups
WORKOUT: NONE
------------------
MONDAY FEBRUARY 1:
B:
Smoked tofu with lemon juice, olive oil, red pepper, snow peas, onion ad hemp hearts
black coffee
L:
Vega one powder with unsweetened coconut milk
smoked tofu and red pepper
D:
Yves veggie salami, peppers and yellow mustard
WATER: 14 cups
WORKOUT: HIIT cardio #1 on spin bike
-------------
TUESDAY FEBRUARY 2:
B:
1 slice silver hills squirrelly bread with 1 tbsp natural PB
black coffee
L:
2 veggie dogs wrapped in iceberg lettuce with yellow mustard
D:
roasted brussels sprouts, steamed broccoli and tofu with miso gravy
1 tbsp natural peanut butter
WATER: 10 cups
WORKOUT: at home workout #1
----------------
WEDNESDAY FEBRUARY 3:
B:
2 veggie dogs wrapped in iceberg lettuce with mustard
coffee
1 tbsp natural peanut butter
L:
2 veggie dogs wrapped in iceberg lettuce with mustard
1 tbsp peanut butter
D:
broccoli, cauliflower, snow peas and tofu with miso gravy
WATER: 10 CUPS
WORKOUT: 45 minute long cardio on spin bike
---------------
THURSDAY FEBRUARY 4:
B:
black coffee
L:
smoked tofu with lettuce and balsamic w/ ginger, onions, sesame seeds
small piece of bread
D:
mixed greens, cauliflower, tofu and miso gravy
1tbsp natural PB
WATER: 12 CUPS
WORKOUT: NONE
--------------------
FRIDAY FEBRUARY 5:
B:
1 slice silver hills squirrelly bread
1 tbsp natural PB
black coffee
L:
snow peas, mixed greens and tofu with miso gravy
2 cups soy milk
D:
1 small potato
2 cups mixed greens
1 small tortilla
1/3 cup black beans
fresh salsa
small slice multigrain bread
WATER: 14 CUPS
WORKOUT: at home workout #3
----------------------------
SATURDAY FEBRUARY 6:
B:
vega one protein powder
unsweetened coconut milk
1 tbsp peanut butter
coffee
L:
veggie ground round and salsa wrapped in iceberg lettuce
small piece of bread
D:
2 tbsp natural PB
1 slice silver hills bread
WATER: 13 cups
WORKOUT: HIIT cardio #2
------------------
SUNDAY FEBRUARY 7: (BAD DAY FOR FOOD, stayed within calories but I definitely slipped up)
B:
12oz. soy milk
2 cups black coffee
L:
veggie burger, small onion rings and diet cola
D:
veggie ground round with one cup celery, onion, tomato sauce
WATER: 12 CUPS
WORKOUT: NONE
emilymross- Posts : 3
Join date : 2016-02-06
Re: EMILY ROSS FOOD AND EXERCISE JOURNAL
MONDAY FEBRUARY *:
B:
veggie ground round with celery, onions and tomato sauce
peanut butter
coffee
L:
ezikiel bread with veggie salami, mustard and lettuce
D:
roasted cauliflower, brussels sprouts, broccoli and tofu with miso gravy
coconut milk with peanut butter
WATER:
10 cups
WORKOUT:
at home workout #2
B:
veggie ground round with celery, onions and tomato sauce
peanut butter
coffee
L:
ezikiel bread with veggie salami, mustard and lettuce
D:
roasted cauliflower, brussels sprouts, broccoli and tofu with miso gravy
coconut milk with peanut butter
WATER:
10 cups
WORKOUT:
at home workout #2
emilymross- Posts : 3
Join date : 2016-02-06
Re: EMILY ROSS FOOD AND EXERCISE JOURNAL
TUESDAY FEB. 9:
B:
2 veggie dogs wrapped in iceber lettuce
coffee
L:
roasted brussels sprouts with chicken and a little sweet potato
D:
chickpea, peppers, avocado and spinach salad
vega protein smoothie
WATER:
12 cups
WORKOUT: 45 min cardio
WEDNESDAY FEB. 10:
B:
ezikiel bread with pb
one veggie dog
L:
white meat roasted chicken no skin
spinach
D:
veggie ground round with veggies and tomato sauce
WATER:
10 cups
WORKOUT: at home workout #3
THURSDAY FEB. 11:
B:
NONE
L:
small cornmeal muffin
veggie ground round, celery and broccoli
peanuts
D:
veggie sausage with broccoli and celery
WATER:
14 cups
WORKOUT:
none
FRIDAY FEBRUARY 12:
B:
ezikiel bread with pb
L:
hummus with broccoli, celery and veggie salami
vega one protein smoothie with water
D:
broccoli and chickpeas with lemon juice and olive oil
WATER:
14 cups
WORKOUT:
at home workout #3
SATURDAY FEB. 13:
B:
vega protein smoothie with unsweetened coconut milk and 1 tbsp PB
L:
celery, broccoli, veggie salami and hummus
D:
roasted chicken with asparagus, brussels sprouts, and a little sweet potato
mixed nuts
WATER:
12 cups
WORKOUT:
45 min cardio
SUNDAY FEBRUARY 14:
B:
vega berry protein smoothie with blueberries and coconut milk
mixed nuts
L:
broccoli, roasted white meat chicken and small amount of gravy
D:
veggie salami, mixed nuts and veggies
WATER:
11 cups
WORKOUT:
none
MONDAY FEBRUARY 15:
B:
vega berry protein smoothie with coconut milk
L:
celery, veggie sausage, spinach, chickpeas
D:
ezikiel bread with veggie salami and daiya cheese
salsa
WATER: 14 cups
WORKOUT:
HIIT #1 and at home workout #2
***ON MONDAY AFTERNOON I FELL DOWN THE STAIRS AND HAVE INJURED MY BACK AND NECK, SO NO EXERCISE SO FAR ON TUES AND WED, EXCEPT FOR LIGHT WALKING ***
TUESDAY FEBRUARY 16:
B:
vega protein smoothie with coconut milk
peanut butter
L:
salad with chicken
D:
veggie ground round with veggies and tomato sauce
protein smoothie
WATER:
12 cups
WORKOUT:
none
B:
2 veggie dogs wrapped in iceber lettuce
coffee
L:
roasted brussels sprouts with chicken and a little sweet potato
D:
chickpea, peppers, avocado and spinach salad
vega protein smoothie
WATER:
12 cups
WORKOUT: 45 min cardio
WEDNESDAY FEB. 10:
B:
ezikiel bread with pb
one veggie dog
L:
white meat roasted chicken no skin
spinach
D:
veggie ground round with veggies and tomato sauce
WATER:
10 cups
WORKOUT: at home workout #3
THURSDAY FEB. 11:
B:
NONE
L:
small cornmeal muffin
veggie ground round, celery and broccoli
peanuts
D:
veggie sausage with broccoli and celery
WATER:
14 cups
WORKOUT:
none
FRIDAY FEBRUARY 12:
B:
ezikiel bread with pb
L:
hummus with broccoli, celery and veggie salami
vega one protein smoothie with water
D:
broccoli and chickpeas with lemon juice and olive oil
WATER:
14 cups
WORKOUT:
at home workout #3
SATURDAY FEB. 13:
B:
vega protein smoothie with unsweetened coconut milk and 1 tbsp PB
L:
celery, broccoli, veggie salami and hummus
D:
roasted chicken with asparagus, brussels sprouts, and a little sweet potato
mixed nuts
WATER:
12 cups
WORKOUT:
45 min cardio
SUNDAY FEBRUARY 14:
B:
vega berry protein smoothie with blueberries and coconut milk
mixed nuts
L:
broccoli, roasted white meat chicken and small amount of gravy
D:
veggie salami, mixed nuts and veggies
WATER:
11 cups
WORKOUT:
none
MONDAY FEBRUARY 15:
B:
vega berry protein smoothie with coconut milk
L:
celery, veggie sausage, spinach, chickpeas
D:
ezikiel bread with veggie salami and daiya cheese
salsa
WATER: 14 cups
WORKOUT:
HIIT #1 and at home workout #2
***ON MONDAY AFTERNOON I FELL DOWN THE STAIRS AND HAVE INJURED MY BACK AND NECK, SO NO EXERCISE SO FAR ON TUES AND WED, EXCEPT FOR LIGHT WALKING ***
TUESDAY FEBRUARY 16:
B:
vega protein smoothie with coconut milk
peanut butter
L:
salad with chicken
D:
veggie ground round with veggies and tomato sauce
protein smoothie
WATER:
12 cups
WORKOUT:
none
emilymross- Posts : 3
Join date : 2016-02-06
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