fit

Saturday - 10/27/07

Daily checklist, completed items checked off

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout
20 minutes of cardio on recumbent stationary bicycle (4 full cycles of intensity)
10 minutes of cardio on free-standing heavy bag (2 cycles of intensity)

breakfast

370 calories

1/2 cup southwestern eggbeaters as omelet with 1/4 cup fat free cheddar cheese, and 2 tbsp salsa
1 cup organic cereal with 1/2 cup organic 2% milk
16 ounces water

mid-meal one (brunch)

170 calories

1 MyoPlex Lite pre-mixed protein shake meal replacement
16 ounces water

lunch

345 calories

1 egg, cheese and turkey sandwhich (1/2 cup southwestern eggbeaters, 1 slice 2% american cheese, 1 serving lean turkey meat, on 100% whole wheat bread)
16 ounces water

mid-meal two (linner)

270 calories

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

510 calories

1 serving, turkey meatloaf with oatmeal, spinach and onions cooked in
1 serving, cooked carrots
1 serving, mashed potatoes (plain)
16 ounces water

mid-meal three (brinner)

270 calories

1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

1935 calories plus 112 ounces water

notes and excuses

I did not wake on time today due to a late night trying to complete this very site. I did not take a shower, because it was late, and I had to complete other tasks. Forgot to brush teeth after lunch. Not in bed on time, as I’m trying to tweak a few things on this site to work as I need them to.

pep talk

Alright Jim, way to fail on certain items today, good work, tomorrow you will do better. Although up on time will probably suffer tomorrow as well due to today’s late night, but you will go to bed on time at least and get a fresh start Monday morning.

You did well with your exercise today, proud of you. Try to increase to 15 minutes on the heavy bag next time, and push a little harder on the 9’s and final 10 intensity on the bike.

Good work overall, and push forward tomorrow, you can do this!