Stage 2: Week 3 - Thursday

Good Morning America:

* I am most proud of Nadia for not melting down when things weren't going her way.
* I am grateful for events that bring things to light.
* I am enjoying in life meeting new people.
* I am committed to making the new changes.
* I love my Dad and Danielle for being so thoughtful.

Notes: MELT DOWN DAY :(

Stats:

Weight - 143.8
Calorie Intake (approximate) - 2577
Calorie Expenditure (approximate) - 1107
Net (approximate) - 1470
Protein (approximate)- 142 grams

Nutrition:

Breakfast: 6 am / 291 calories

1/2 cup oatmeal
6 Egg White Puff
1 cup asparagus
coffee with Truvia - NO CREAMER!

Snack: 10 am / 220 calories

4 oz. Tilapia
1/3 cup Quinoa
1/4 Avocado
1 cup Eggplant

Lunch: 1 pm / 509 calories

Shrimp
3 cups Spinach
7 cherry tomatoes
1/4 cup red onions
1/2 cup broccoli
1/4 cup beets
4 Tbsp Salad Dressing
Roasted Red Peppers
1/4 cup Mozzarella cheese
Chocolate Chip Cookie - this was the beginning of the snowball effect :(

Snack: 3 pm / 794 calories

1/2 cup Slivered Almonds
apple
Maple Pecan Bread
Coffee Cake

Dinner: 7 pm / 654 calories

1 cup Eggplant
1 cup Brussel Sprouts
1/2 cup cottage cheese 1 Tbsp Raspberry Jelly
1 Ezekial Tortilla
Sea Salt Chocolove Dark Chocolate

Weights:

Lat Pulldown - 2 foot box jumps
Low Row - Split Jumps
Chest Press - Squat Jumps
Incline Flys - Skater

Cardio:

* Sprints: warm up 10 min. 5.2 mph 1% incline
incline sprints 20 min. (3/4.1 - 3/5 mph) 15 % incline
2 min. sprints 1 min rest 10 min. (3/7, 3/7.5, & 3/8 mph) 1 % incline
1 min. sprints 1 min. rest 10 min. (3/9 - 3/9.5) 1 % incline
cool down 10 min 5.5 mph 1% incline

Good Night, Good Luck:

* I have given in to my weak side.
* I learned that I will probably need to drop my protein intake.
* Today has enhanced my life by being prompted to make a change.

Thoughts:

So I did not deal well with the number looking back at me from the scale this morning which then led to a day of doubt, but after discussion and research I have realized I need to back off my protein intake. Not sure if this is definitely an exact figure, but from a good source I have learned that the body can really only absorb 25 grams of protein at one sitting. So, if I am having 6 meals a day, then I could probably only absorb 125 grams of protein a day. I will start this change tomorrow by replacing the bulk with more vegetables and hope the weight will start to fall off faster with all the hard work I'm putting in.