Stage 2: Week 5 - Tuesday

Good Morning America:

* I am most proud of my friend, Heath, for trying to improve his diet.
* I am grateful for being able to sleep in this morning.
* I am enjoying in life Nadia planning this week's workouts!
* I am committed to trying to get 2 new clients in the month of February.
* I love being pushed outside of my comfort zone.

Notes:

* Obviously my protein was too high. I look forward to finding that magic number for MY body after I lose the weight that is perfect for muscle building without weight gain. I'm guessing around 200 grams (1.5 grams per lb.) but think I am doing well enough with 150 grams at this training style and stage.

Recipe Day: Yummy Oatmeal

1/2 cup Oatmeal cooked in water
1/2 - 1 Tbsp Almond Butter
Stevia and cinnamon to taste

* Or be even more creative by adding nuts or berries!

Stats:

Weight - 138.6
Calorie Intake (approximate) - 1608
Calorie Expenditure (approximate) - 1206
Net (approximate) - 402
Protein (approximate)- 149 grams

Nutrition:

Breakfast: 7:30 am / 348 calories

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

Snack: 10 am / 128 calories

1 Scoop Whey Protein
10 grape tomatoes

Lunch: 1 pm / 271 calories

4 oz. Ground Turkey with Pasta sauce
2 cups Kale
Sweet Potato

Snack: 2:30 pm / 217 calories

Apple
Nuts (pecans and almonds)

Dinner: 4:30 pm / 365 calories

4 oz. Ground Turkey with Pasta sauce
1 cup Broccoli
Sweet Potato
Chocolove Dark Chocolate

Snack: 6:30 pm / 286 calories

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

Weights: Legs weighted 30 reps / Upper body body weight 20 reps

* Hack Squat - Stability Ball Push ups
* Jumping Leg Press - Straight Arm Stability Hold knee raises
* Cable Lunge with Kick - Stability Ball Hand touches

Cardio:

* Gauntlet 60 min.
* Bike 60 min.

Good Night, Good Luck:

* I have given my expertise.
* I learned that variety is key.
* Today has enhanced my life by meeting a member of the club, Cindy.

Thoughts: