fit

Sunday - 11/25/07

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
not completed, due to back pain, took ibuprofen and took the day off, 7 day workut schedule will do that to you I suppose, good thing I begin a 6 on 1 off schedule tomorrow.

breakfast

440 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
2 slices, fat free turkey bacon
16 ounces water

mid-meal one (brunch)

270 calories

1 Clif Builder’s Protein meal replacement bar
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

295 calories

Big Beef Sub
– w/ onions, tomato, lettuce, fat free cheese and mustard on a 100% whole wheat bun
16 ounces water

mid-meal three (brinner)

270 calories

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

totals

1890 calories plus 112 ounces water

notes and excuses

Good idea on taking the day off, minor back pain can turn into major injury very easily. Tomorrow take it slow and do things correctly.

pep talk

Still doing great bro, so a good job. I can’t tell you how proud I am of you still! Keep moving forward, you can do this. You are going to conquer tomorrow.

You are strong and have an iron will keep moving forward.