04/08/2010 Nutrition Log

Thursday, April 8, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
Grapenuts, 0.5 cup	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Carbmaster, Strawberry Banana, 6oz, 1 serving	80	2	4	12
	482	3	104	20
Lunch
	Calories	Fat	Carbohydrates	Protein
Ham, regular (11% fat), 2 slice (6-1/4" x 4" x 1/16")	103	6	2	10
Carrots, raw, 2 large (7-1/4" to 8-1/2" long)	59	0	14	1
Celery, raw, 2 stalk, large (11"-12" long)	20	0	5	1
Cheese Food, Kroger, Swiss Style, 1 serving	70	6	1	4
Sandwich Thins, Oroweat, Multi Grain, 1 roll, 1 serving	100	1	22	5
	353	14	43	21
Dinner
	Calories	Fat	Carbohydrates	Protein
Carrots, raw, 2 large (7-1/4" to 8-1/2" long)	59	0	14	1
Celery, raw, 2 stalk, large (11"-12" long)	20	0	5	1
Cheese Food, Kroger, Swiss Style, 1 serving	70	6	1	4
Sandwich Thins, Oroweat, Multi Grain, 1 roll, 1 serving	100	1	22	5
Ham, regular (11% fat), 2 slice (6-1/4" x 4" x 1/16")	103	6	2	10
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
	434	14	64	22
Snack
	Calories	Fat	Carbohydrates	Protein
Dunkin Donuts Chocolate Glazed Cake Donut, 1 serving	290	16	33	3
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
Oranges, 1 fruit (2-5/8" dia)	62	0	15	1
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
Fruit Bars, Dreyer's, 1 bar, 1 serving	45	0	11	0
	603	17	112	6
	1,872	48	324	69
	1850 - 2200	47 - 82	236 - 341	60 - 184

04/08/2010 Exercise

For Thursday, 4/8/2010

STRENGTH     SETS REPS

Dumbbell Shrugs 2 12-15

Dumbbell Chest Press 2 12-15

Seated Dumbbell Shoulder Press 2 12-15

Dumbbell Lateral Raises 2 12-15

Seated Dumbbell Concentration Curls 2 12-15

Dumbbell Wrist Curls 2 12-15

Seated Dumbbell Triceps Extensions 2 12-15

Dumbbell Squats 2 12-15

Forward Lunges with Dumbbells 2 12-15

Calf Rocking with Dumbbells 2 12-15

Dumbbell Crunches 2 12-15

Notes: Per Nike + First Walk: 4 miles over 53'22" for a pace of 13'19"/mile to burn 869 calories. Was actually 3.4 miles at 15'42"/mile.

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/4/2010 - 4/10/2010

EXERCISE MINUTES CALORIES BURNED Walk 10 min/km 53 498 289 3175

2710

04/07/2010 Nutrition Log

Wednesday, April 7, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
Grapenuts, 0.5 cup	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Lite, Blackberry Pomegranate 1 container, 6oz, 1 serving	80	0	13	7
	482	2	113	15
Lunch
	Calories	Fat	Carbohydrates	Protein
Dairy Queen Grilled Chicken Salad, no dressing, 2 serving	640	34	28	62
Italian Salad dressing, 4 tbsp	275	28	6	0
	915	62	34	62
Dinner
	Calories	Fat	Carbohydrates	Protein
Turkey Pot Pie, 1 package yields	699	35	70	26
	699	35	70	26
Snack
	Calories	Fat	Carbohydrates	Protein
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
	81	0	21	0
	2,177	100	238	104
	1850 - 2200	47 - 82	236 - 341	60 - 184

04/07/2010 Exercise

Nike +
First Walk: 3.24 miles of 42'42" for a pace of 13'10"/mile to burn 703 calories. Was actually 2.9 miles for a pace of 14'43"/mile.
Second Walk/Run: 3.11 miles of 38'25" for a pace of 12'20"/mile to burn 675 calories. "Couch to 5K" Week 4.

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/4/2010 - 4/10/2010

EXERCISE MINUTES CALORIES BURNED Walk 9 min/km 43 455   Running: 12 min/mile (jogging) 38 714 236 2677

2710

04/06/2010 Nutrition Log

Tuesday, April 6, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
Grapenuts, 0.5 cup	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Carbmaster, Raspberry, 6oz, 1 serving	80	2	4	12
	482	3	104	20
Lunch
	Calories	Fat	Carbohydrates	Protein
Carrots, raw, 2 large (7-1/4" to 8-1/2" long)	59	0	14	1
Celery, raw, 2 stalk, large (11"-12" long)	20	0	5	1
Cheese Food, Kroger, Swiss Style, 1 serving	70	6	1	4
Turkey Breast, Kroger, Deli Style, Smoked, 6 slices, 1 serving	90	5	2	9
Sandwich Thins, Oroweat, Multi Grain, 1 roll, 1 serving	100	1	22	5
	340	13	43	20
Dinner
	Calories	Fat	Carbohydrates	Protein
Salad, Quizno's, Honey Mustard Chicken, Regular, 1 serving	920	65	48	31
Chili, Quizno's, Bowl, 1 serving	275	7	34	21
	1,195	72	82	52
Snack
	Calories	Fat	Carbohydrates	Protein
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
Oranges, 1 fruit (2-5/8" dia)	62	0	15	1
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
Fruit Bars, Dreyer's, 1 bar, 1 serving	45	0	11	0
	313	1	79	3
	2,330	89	309	95
	1850 - 2200	47 - 82	236 - 341	60 - 184

04/06/2010 Exercise

For Tuesday, 4/6/2010

STRENGTH     SETS REPS

Dumbbell Shrugs 2 12-15

Dumbbell Chest Press 2 12-15

Seated Dumbbell Shoulder Press 2 12-15

Dumbbell Lateral Raises 2 12-15

Seated Dumbbell Concentration Curls 2 12-15

Dumbbell Wrist Curls 2 12-15

Seated Dumbbell Triceps Extensions 2 12-15

Dumbbell Squats 2 12-15

Forward Lunges with Dumbbells 2 12-15

Calf Rocking with Dumbbells 2 12-15

Dumbbell Crunches 2 12-15

Notes: Per Nike + First Walk: 4.11 miles over 54'46" for a pace of 13'17"/mile to burn 894 calories. Was actually 3.4 miles at 16'06"/mile.

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 4/4/2010 - 4/10/2010

EXERCISE MINUTES CALORIES BURNED Walk 10 min/km 55 517 155 1508

2710