Stage 2: Week 4 - Tuesday

Good Morning America:

* I am most proud of my coworker, Christie, and how she pulls everything off.
* I am grateful for being an American.
* I am enjoying in life knowing when to say when.
* I am committed to finishing stage 2 where I imagined.
* I love the point when the body is in such great shape it doesn't feel the "getting in shape" pain.

Notes:

* Dropping calories to 1700!

Recipe Day: Oh-my-Gosh Egg-White Omelet

4-5 egg whites
1 egg yolk
2 Tbsp skim milk
1 tomato
1 small garlic glove
1 handful of shredded spinach
1 Tbsp minced purple onion

1. Beat egg whites with the yolk and skim milk
2. Quick saute the vegetables - just till soft
3. Pour eggs into a small frying pan coated with cooking spray. Cook till firm. Add vegetables on one half of omelet, then fold other half over top. Let sit for 30 seconds or so, then serve.

203 Calories 20 g Protein 28 g Carbs 8 g Sugar 5 g Fat


Stats:

Weight - Not weighing
Calorie Intake (approximate) - 1711
Calorie Expenditure (approximate) - 1446
Net (approximate) - 265
Protein (approximate)- 218 grams

Nutrition:

Breakfast: 6 am / 291 calories

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

Snack: 9 am / 448 calories

5 oz. Ground Chicken with pumpkin
1/3 cup Quinoa
1/4 Avocado
1 cup Broccoli

Lunch: 11 am / 217 calories

Apple
1/4 cup sliced Almonds

Snack: 2 pm / 433 calories

4 oz. Chicken Breast
Arugula
1/4 Avocado
2 Tbsp Light Italian Dressing
Sweet Potato

Dinner: 5:30 pm / 109 calories

5 Egg Whites
1 Cup Eggplant

Snack: 7 pm / 226 calories

2 cups Dannon Light and Fit Vanilla Yogurt
1/8 cup pumpkin
Tea

Weights: Shoulders weighted 30 reps / Abs 20 reps

* Hammer Strength OH Press - BOSU crunches
* Cable Side Raises - Sit ups
* Barbell Front Raises - V sits
* Free Motion Cable Rear Delt - BOSU side crunches
* Smith Upright Rows - bicycle crunches

Cardio:

* Run 60 min.
* Gauntlet 35 min.
* Bike 40 min.

Good Night, Good Luck:

* I have given concern.
* I learned that Metamucil works! :)
* Today has enhanced my life by getting time to lay in the sauna.

Thoughts:

Feeling good! Temptation is back but staying strong and reminding myself of my goals. It's amazing the power of music! It can boost a mood and you refresh you!