There is a tool that was instrumental in helping me understand how many hidden calories were sabotaging my goals for my fitness goals.
I created a food/workout diary. Each page is broken down into 2 days per page. I took my creation to Kinko’s and had them copy/collate/bind several months of the weekly charts in one book. It cost me about $ 25 per book.
You can buy pre-made ones as well, but I wanted enough room to write detailed journaling of the sections that were important to me. The top states the date (I usually mark down my daily weight, though that is a personal choice). Then below is the meal chart; breakfast, midmorning snack, lunch, afternoon snack, and dinner (desserts can be charted below dinner).In the upper right hand section of each page (which is blank) I mark down my physical symptoms; if my stomach issues are acting up, if I’m menstruating, if I have a cold or what my energy level was during workout.
I went to Half Price books and got a calorie/nutrition encyclopedia to look up food info. I already had a food scale to weigh meats in ounces.
I try to honestly and accurately write down food and drinks (wine, or lemonade is 100 calories for example). I shoot for between 1500 and 1800 calories per day. I calculated this based on my age, exercise input, and body type.
This diary is just for your monitoring, so be honest . It will be a surprising reality when you honestly begin tracking your food/drink intake.
Monday 10/17/11-Exercise Diary:
Strength train- trainer
the game was called: 12 Days of bootcamp. You start at 1, then go 1, 2. Then go 1,2,3...on and on
1. Kick punch- 20 reps, 3 lb
2. Sumo squat- 20 reps, 15lb kettlebell
3. Back pulls- 10 reps, 12 lb
4.Flys lying on the floor- 10 reps, 12 lb
5. Band biceps- 10 reps, medium tyube attached to wall
6. Toe touch on the ground- 10 each side, 3 lb dumbbell
7. Reverse lunge- 10 reps each leg, 3 lb dumbbell
8.Triceps kickback- 10 reps, 10lb dumbbells
9.1 leg romanian deadlift-10 reps each leg, 3 lb dumbbells
10. Coffin situps- 15 reps
11. Side lunge- 10 reps
12 Jump rope- 50 reps
Monday 10/17/11- Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
2 p.m.- 3.25 oz swordfish (194 cal)
3 oz quinoa ( 150 cal)
8 oz vegetables ( raw or steamed) (88 cal)
6pm- 3 oz roasted, low-salt turkey breast (97 cal)
3 oz sweet potatoes (oven roasted in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
1/2 tsp uda or flax oil (65 cal)
6 p.m.- 3 oz turkey breast (149 cal)
8 p.m.-5 oz. scallops (pan seared) (145 cal)
3 oz beans, Adamame (frozen then thawed) (144 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
1 sugar free peppermint pattie (40 cal)
TOTAL CALORIES: 1743
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