Day Two

Breakfast:
4 egg whites, peppers, onions, 1 tbsp. cheddar cheese


Morning Snack:
1/4 Cup Oatmeal (uncooked)
1/2 tsp cinnamon


Lunch:
Tilapia
Green Beans


Mid-day Snack:
1/2 sandwich wrap


Dinner:
Chicken
Potatoes
Green beans
Salad (w/ carrots, feta cheese, balsamic dressing)


Dessert: Blueberry Cookie




Today I did have something that was not on my diet plan. I don't want to deprive myself of everything because if you do that you will be miserable and fail your diet. The goal is to eat things in moderation when you eat something that is not on your diet plan. Today I was working all day, one of the struggles I had was; I was not busy at work and I think out of boredom I got hungry. So instead of eating all of my meal at once I spaced it out. So for breakfast I had my eggs and then saved my oatmeal for a little later. This seems to help keep me fuller so I don't starve and then want to eat everything an anything.

Day One

Today is day ONE of my fitness journey! I am currently unhappy with my weight an want to get in shape! I am an exercise science major so I really need to step it up! I am going to be following a diet from muscle and fitness. My goal is to drop 50 pounds by the time my friend gets married in April. I just got back from vacation so I need to get back in to the swing of things and get back on a diet and exercise program. I am a full time student so I will be going back to college at the end of the month so I would like to get in to a routine by the end of the month. My biggest challenge is work! I work 12 hour shifts so by the time I get home I never want to exercise and my gym is closed when I get off work! I signed up for beach body's 30 day free trial for their online work out DVD's, so I am going to try to do one of those work outs on the days I can't go to the gym. At work there is always food, and it is not healthy food. I also eat bad when I am working because I get so hungry and then end up eating anything thats available. The first three days to me are always the hardest for my diet! 

Diet Day 1

Breakfast:

Protein Shake

Lunch:

Baked Tilapia 3 oz

1 Cup Salad w/ carrots

1/2 tbsp. Feta Cheese

1 tbsp. Balsamic Vinaigrette 

Dinner:

1 Cup Whole Wheat Rice Spaghetti

3/4 Cup Meat Sauce 

Drinks:

1 Cup Skim Milk

1 Can Diet Coke

48 oz Water

Work Out

Walking on the treadmill 10 mins, speed: 3.5 mph

Jog on the treadmill 6 mins, speed: 4.5 mph

Triceps Pushdowns 15x3 - 27.5 lbs

Lat Pull Downs 15x3 - 55 lbs

Shoulder Press 10x3 - 40 lbs

Shoulder Press DB 3x10 - 10 lbs

Biceps Curls 3x15 - 15 lbs

DB Flys 2x10 - 10 lbs

10 Mins Stationary Bike 

Goals:

My short term future goals are to be able to run for 15 minutes on the treadmill. I have always not been a very good runner. I would like to get better at running/ jogging. My eating goals are going to be to eat multiple small meals a day so I keep myself satisfied and not get to the point of starving where I will eat anything thats available. For work I am going to pack 3 small meals for my 12 hour shift so that I have food available for when I get hungry and I don't eat junk food. 

- My short term weight loss goal is to lose 10 pounds by September 15th.