Weight: Didn't weigh in this morning - I was at mom's house sleeping off my hangover!
Breakfast (465 cal/17 fat/58 carbs/17 pro): 1 cup MultiGrain Cheerios with 1 cup fat-free milk (190 cal/1 fat/35 carbs/10 pro) and 1 medium red apple (75 cal/0 fat/17 carbs/0 pro) with 2 tbsp peanut butter (200 cal/16 fat/6 carbs/7 pro).
Lunch (315 cal/14 fat/12 carbs/26.5 pro): 1 slice tomato (5 cal/0 fat/1 carb/0 pro) and 2 cheese sticks (160 cal/12 fat/0 carbs/12 pro) wrapped in 5 slices oven roasted deli turkey (75 cal/.5 fat/0 carbs/13 pro) with 7 Kashi whole wheat crackers (75 cal/1.5 fat/11 carb/1.5 pro).
Snack (250 cal/5.5 fat/37 carbs/14.5 pro): 1/2 cup frozen blueberries (35 cal/.5 fat/8.5 carbs/0 pro), 1/2 cup strawberries (25 cal/0 fat/6.5 carbs/0 pro), 1/2 cup fat-free milk (40 cal/0 fat/6 carbs/4 pro) blended with 3 oz Yoplait Light Strawberry yogurt (50 cal/0 fat/9.5 carbs/2.5 pro). I fixed ally some chicken strips and had one (100 cal/5 fat/6.5 carbs/8 pro) - I am craving carbs and grease today, thanks to my gizzilion drinks last night!
Dinner (430 cal/12.5 fat/56 carbs/30 pro): 1/2 cup salsa (40 cal/0 fat/12 carbs/0 pro), 14 Baked Tostitos (120 cal/3 fat/22 carbs/2 pro) and a chicken sandwich ~ 4 oz baked chicken breast (100 cal/2 fat/0 carbs/21 pro) on 1/2 Oroweat Whole Wheat bun (90 cal/1.5 fat/16 carbs/4.5 pro) & topped with 2 tbsp mashed avocado (50 cal/4.5 fat/2.5 carbs/.5 pro), 1/2 cup lettuce (4 cal/0 fat/1 carbs/.2 pro), 1 slice tomato (5 cal/0 fat/1 carb/0 pro) & 2 tsp parmesan cheese (20 cal/1.5 fat/0 carbs/2 pro).
88 grams of protein
Activity: None today - sitting in the sun relaxing! :)
Tip of the day: (continued)
4. Muscle gains indicate progress!!!!!
In a recent study, women in their mid-50s followed a 12-week cycling routine while eating a diet designed to maintain their weight. The result: One 56-year-old dropped two sizes with only a 1-pound loss, thanks to a 7% drop in body fat. She replaced about 4 pounds of fat with 4 pounds of muscle—pound for pound, muscle is firmer and denser, and it takes up about one-third the space of fat. But don’t blame muscle for a stuck scale. It actually takes about a month of strength-training to add a single pound of muscle.
Tip: Track other markers like the size of your waist and thighs with a tape measure, how your clothes fit, or how much energy you have—and celebrate those successes.
Continued tomorrow...
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