You Ate What????

I'm hoping this thread will help the novice fitness person. Often times, I have heard [including read] that people are so confused when it comes to weight loss. I am putting this thread in fitness since the biggest misconception is that working out will automatically result in weight loss.

Often times, people work out to GAIN weight/muscle..which means they eat a surplus! Often times, people work out, then GORGE themselves with chips and dip, alcohol drinks, etc...thinking it's ok bc they worked out.  What I want people to realize is that ...........NUMBER ONE..............nutrition is the main focus. Everything else is a plus. You will not gain definition...lose weight....etc...without the PROPER nutrition.

So, put down what you ate today....hopefully, it will be helpful. Even if it was a 'bad' day or 'cheat' day...put it down..explain it if you can....I think everyone is looking for a quick fix but the bottom line is that a fit body relies on NUTRITION and EXERCISE. One without the other...well, you know...

Today [so far]

4:00 AM Homemade smoothie [1 whole banana, 6 strawberries, 1/4 cup blueberries, 4 oz water, ice, I scoop vanilla whey]

715 AM. scrambled egg whites [egg white beaters], half whole wheat bagel, 1/2 cup lite oj

1030 AM 1/2 cup low fat cottage cheese, 2 slices of turkey, one slice of whole wheat bread, 1/2 cup carrot, balsamic vinegar

1 PM 4 oz filet mignon - grilled. 1/4 cup green and red pepper and red onion baked, sprinkled with garlic powder. cup of skim milk  1 whole wheat/low carb tortilla.

Bout to eat a 'pizza'. Whole wheat tortilla, diced tomato, low fat mozz cheese, feta cheese, spinach...and cup of milk. this is my mid afternoon snack.

I used to be one of those people that assumed I could eat whatever I wanted as long as I worked out all the time. Definitely not true. I was always good about getting enough protein. However, I was eating too many of the wrong types of carbs, and not getting enough calories. I have to agree that nutrition is most important. I didn't start seeing any results at all until I reworked my nutrition. You can workout all you want. However, without a solid nutrition plan, it won't matter. I keep a strict diet six days a week Mon-Sat where I get 2900-3200 calories per day. I have two different meal plans. One for days that I lift with a post workout shake, and one for days that I don't lift. On Sunday, I am still pretty good with my diet and have 1 or 2 moderately sized cheat meals. I have 2 sodas a week on this day. But no matter what, I always make sure to drink at least 1 gallon of water per day.

My meal plans are set up to get me slightly over 1 gram of protein per pound of bodyweight, 250-300 carbs (from whole grains/fruits and vegetables), and 30-40 grams healthy fats.

Lifting Days (Mon/Wed/Fri)

Meal 1 - 4 OZ Whole Wheat Spaghetti, 1/2 Cup Marinara Sauce, and 4 OZ Chicken

Meal 2- PWO Shake - 2 Scoops Whey/50 Grams Dextrose (Made with Water)

Meal 3 - Protein Shake - 2 Scoops Whey (Made with 16 OZ 1% Milk), 3/4 Cup Oatmeal, 14 almonds, and a banana

Meal 4-  Tuna Sandwich (1 Can Tuna/2 Pieces Wheat Bread), an apple, 1TBSP Peanut Butter, and 2 Squares Dark Chocolate

Meal 5 - 4 OZ Chicken, 1 Cup Brown Rice, and 3 OZ Carrots

Meal 6 - 4 OZ Chicken, 3/4 Cup Oatmeal, 3 OZ Carrots, and 28 Almonds

Meal 7 - 1 Scoop of Whey Protein and 1 TBSP Peanut Butter

Non Lifting Days (Tues/Thurs/Sat)

Meal 1 - 4 OZ Whole Wheat Spaghetti, and 4 OZ Chicken

Meal 2 - Protein Shake - 2 Scoops Whey (Made with 16 OZ 1% Milk), 3/4 Cup Oatmeal, 14 almonds, and a banana

Meal 3- Protein Shake - 2 Scoops Whey (Made with water), 3/4 Cup Oatmeal, 14 almonds, and an apple

Meal 4-  Tuna Sandwich (1 Can Tuna/2 Pieces Wheat Bread), an apple, 1TBSP Peanut Butter, and 2 Squares Dark Chocolate

Meal 5 - 4 OZ Chicken, 1 Cup Brown Rice, and 3 OZ Carrots

Meal 6 - 4 OZ Chicken, 3/4 Cup Oatmeal, 3 OZ Carrots, and 28 Almonds

Meal 7 - 1 Scoop of Whey Protein and 1 TBSP Peanut Butter

Hi, do you put down your excercise too?  I'm sort of between beginner+intermediate i suppose, sort of skinny fat altho ive been doing free weights and resistance type of stuff and some cardio for a while, im still cardio- vascularly unfit i think.  and yes, id like to improve everything! lol

typical wknd, wkdys are a little diff w/more snacks, today-

B:Thomas WW bagel w/ PB, 1 cup fruit yogurt, an apple

L: Tofu salad (tofu+regular mayo) on a roll w/lettuce, fage 2% greek yogurt, a peach+blueberries (i normally have a vitamuffin but we had fruit)

D: boca cheeseburger, corn on the cob, veg salad w/ Raisins, some more berries

S: an apple w/ PB and/or trail mix, 1 cup fruit yogurt

WO: about 1.5 mile jog, 15 min free weights, 10 min abs

Sure. You can put down a workout. 

I did legs and shoulders from 445 - 520 AM then taught a spin class @530 AM.  Trained from 8-855AM. Taught a Step class from 9-10 AM.  Trained from 11AM -12 30PM. Taught Spin Class 1:15-2:15 PM. Heading out shortly to train 2 diff clients for the next 4 hrs [homebound clients]...then plan on having a few adult beverages, a pasta dinner -adult beverages are a staple for me on Saturdays!] and a long sleep in day [only day to sleep in] in the AM.

Oh, I've also had 4 cups of coffee [all before 8 AM]. [At least I never drink soda..unless, of course, it's used as a mixer in a cocktail! ;)]

Viperman7 and agruskin..you diets sound overall - very good!

Original Post by fitnessgirll:

Sure. You can put down a workout. 

I did legs and shoulders from 445 - 520 AM then taught a spin class @530 AM.  Trained from 8-855AM. Taught a Step class from 9-10 AM.  Trained from 11AM -12 30PM. Taught Spin Class 1:15-2:15 PM. Heading out shortly to train 2 diff clients for the next 4 hrs [homebound clients]...then plan on having a few adult beverages, a pasta dinner -adult beverages are a staple for me on Saturdays!] and a long sleep in day [only day to sleep in] in the AM.

Oh, I've also had 4 cups of coffee [all before 8 AM]. [At least I never drink soda..unless, of course, it's used as a mixer in a cocktail! ;)]

Viperman7 and agruskin..you diets sound overall - very good!

 Fitnessgirl,

I also like doing legs and shoulders together as well. Thanks for the compliment on my diet. It is definitely hard to stick to sometimes. My favorite day of the week is definitely Sunday..LOL I always try to have something different each week for a cheat meal. One week, I will buy a small pizza. The next week I will get a large meatball sandwich @ Togo's. The week after, I will make myself a bacon cheeseburger and have a small milkshake, etc.. It keeps things more interesting that way. The hardest thing is only limiting myself to two cans of soda a week on one day. I am a video editor, so a lot of my work is done at night forcing me to stay up late. I used to use soda for caffine to help me stay up. Then when I started working part-time at the gym on the 5am-9am shift, I would drink a Coke everyday to get me going.

A few questions for you.

1) I have never attended a spin class before. I was curious about something. As the instructor, do you participate and lead by example on the bike, or are you just talking into a mic telling the people in the class what to do on their various intervals? If you spin along with the people in the class, and you do that twice in one day, that must get very tiring.

2) When you say that you "trained" for a certain period of time, you are refering to personal training sessions you had with clients right? When I saw the word "trained" not accompanied by the word client, it seemed like you may be saying that you spent the time training aka exercising. If so that would be an insane amount of exercise to do in one day..LOL

Also..  you always spell my screen-name wrong..LOL I used a "y" intentionally instead of an "i". In case you are wondering - Way back I was trying to sign up for AOL and I had just read a car magazine with a Viper on the cover. Viperman was taken so I had to spell it with a "y" instead. I have used the screen-name ever since on forums I go onto. It always seems like you are trying to point out that I made a spelling mistake by using an "i"..LOL

FITNESSGIRL-wow, ur a trainer/instructor i suppose?  wow, lol, im sure u hear that all the time but you must need to eat a ton to keep up w all that!! just, wow!!

if you have any tips or suggestions, id love it, altho im sure u hear that all the time too!

basically, ive been doing the same weight/tone (whatever u call it) routine for a while and looked on about.com and copied the intermediate full body stregnth to take a look at.  i do jillian michaels 30 day level 1, 1-2/wk, the stregnth normally 2/wk, and try for at least 20 mins cardio on the wknds.  im 25.

thanks!

haha..nope! I'm not that clever! didn't  notice you used a Y...sorry there, vYperman7!!!

Train means training clients.

Yes, I taught and participated in 2 spin classes. [Did not just ''talk into mic''].

I am a very fit person. Don't recommend my exercise regime for most. I also don't normally instruct...I have hired instructors to teach the classes but summers are a pain..vacations and 'sick' days very popular...and find myself instructing most days!  Don't mind except one day last week when I had to teach 2 step, one kick, one hip hop dance, and 2 cycle in ONE FRACKING day!  Plus had 4 clients that day and had to work on the books/pay bills and deal with some may-jah drama bt two of my trainers.

Good times...

fitnessgirll - nope, I don't want your job. I couldn't keep up!

I ate verrrrry bad today, so I'm not even going to participate in this thread until tomorrow, when I'll be back on my plan. Usually, I allow myself a couple of cheat meals a week, but I don't gorge, so even my cheat meals are lame for cheat meals. Today, I think my only healthy meal was breakfast. It went rapidly downhill from there. Nuff said.

On the flip side, I got a lot of exercise today.

Breakfast/Lunch (woke up at 1, so no time for 3 distinct meals)- 1 cup of a protein shake, 2 whole wheat waffles 

^good

Snack- light popcorn

^ good

Dinner- whole wheat taco shell with sauce and a cup of cheese

^ okay

Snack- zbar

^ okay

Snack- ice cream

^ bad

Snack- brownie

^ bad

Snack- neccos

^ bad

Today wasn't a very good day as far as nutrition goes =/ Just trying to keep the binge urge (set on by the fact that half of that food was junk and was consumed between within the past four hours) under lockdown until I go to sleep. Better, healthier day tomorrow? Fruit, please. =]

I am going to start coming every few days to write my food and fitness intake; it will help keep me accountable, and It will make me feel better if I can look back and see that I have been consistent.

I also am a certified trainer, however, I am not working at the moment because I am studying. I want to do a health/food science degree next year.

I have had insomnia lately and have not had it in me to exercise.

Last year I was a gym junkie, had no body fat, and was very underweight. I ate enough for a normal person but I did not realize I needed to eat more to compensate for my exercise!

My body is not as “ perfect” as it was back then, but that is not my aim now. My goal is to get back into a routine that is balanced enough to enjoy for the rest of my life. I am not going to do anything that impacts my happy ness in my daily life. For example, I did not really like running last year. In fact, I hated it. So I dreaded going to the gym to do it, which would have impacted my day to that extent.

This is the plan that I want to stick to. It is what I enjoy enough to sustain permanently. It is also enough to attain the body that I feel good about

I am not aiming to change my weight/BMI but I want to tone up.

2 days a week: Pilate’s

1 day a week: body pump, great toning/best fat burning class out there, as proven my research,

1 day a week: strength session with machine weights; I low rep high weight.

1 day a week: high impact cardio class, such as attack or RPM. I HATE the bike, and I like attack to I will probably stick to attack. But I WILL try new things, as variety is key.

I will try to walk most days, except I won’t on the days I do the aerobics class or pump because I do not need to do extra cardio for no reason - unless I meet up with a friend who wants to go for a walk.

I am glad your on here fitness girl - I would love your help along the way if I am having any problems toning up, but I think I will feel fine once I get back into my plan.

TODAY:

EXERCISE.

My dad and a friend are planning on going for a walk on the beach later.

I will also stretch, as it makes my muscles feel longer/leaner

I will do some abdominal work. I try to do a little ab work every day.

FOOD:

Marinated tempeh (same as tofu) for breakfast (large piece, about 250 grams)

Snack

Small handful raw brazil nuts with 2 small pieces of raw/sugar free chocolate.

I have not even left the house all day, so I was not REALLY hungry for my snack. However, I had not eaten for 7 - 8 hours (had early breakfast!) so I decided to have a treat (chocolate!) and I had the nuts so that I did not feel like having more chocolate! Haha how sensible of me. I know it is not BAD to eat more chocolate, however, I have it very regularly so I keep my portions smaller lol!

I will be back in 3 days or so! Wish me luck! Getting back into a fitness plan is hard at first and I hope I can commit.

Pretty Much the Daily Diet For Me:

BREAKFAST: Egg Whites Mixed With Purred Pumkin, Stevia & Cinnamon - White Tea & Xyience Xenery Drink

LUNCH: 4 to 6 Ounces of Free-Ranged Red Meat (Ostrich, Elk, Bison, Beef, Goat or Lamb)

DINNER: 10 to 12 Ounces of Meat/Fish (the meat above or salmon or scallops or sashimi of all types or hamachi kama or chilean sea bass or sable fish) and about 20 to 30 ounces of raw vegetables (I always cook them though, that's just the weight when they are raw). During the cooking process I might munch on a bell pepper, nori sheets or cherry tomatoes)... I also ALWAYS put a bed of spinach on my plate before putting the rest of my dinner on it.

EXERCISE: 7 days a week for 90 to 120 minutes a go - ellipticial, treadmill, stair climber, free weights

Original Post by giasbash6260:

Pretty Much the Daily Diet For Me:

BREAKFAST: Egg Whites Mixed With Purred Pumkin, Stevia & Cinnamon - White Tea & Xyience Xenery Drink

LUNCH: 4 to 6 Ounces of Free-Ranged Red Meat (Ostrich, Elk, Bison, Beef, Goat or Lamb)

DINNER: 10 to 12 Ounces of Meat/Fish (the meat above or salmon or scallops or sashimi of all types or hamachi kama or chilean sea bass or sable fish) and about 20 to 30 ounces of raw vegetables (I always cook them though, that's just the weight when they are raw). During the cooking process I might munch on a bell pepper, nori sheets or cherry tomatoes)... I also ALWAYS put a bed of spinach on my plate before putting the rest of my dinner on it.

EXERCISE: 7 days a week for 90 to 120 minutes a go - ellipticial, treadmill, stair climber, free weights

 giabash,

There are two things I would recommend after reading your post. However, these are just suggestions. In the end it is what works for you.

1) Eat more calories, and do it spread out over 5-6 small meals instead of eating only three meals for the day. Based on the amount of exercise you do, it seems like you aren't eating enough or frequently enough. More times than not, people who exercise frequently aren't getting the amount of calories they need to prevent the body from going into starvation mode. Also, eating more frequently spread out over 5-6 small meals, will speed up your metabolism.

2) Take at least one day per week off from exercise. Exercising everyday without taking any time off can lead to overtraining and do more harm than good.

My diet varies quite drastically from day to day.  I generally keep it around 50:25:25 carb:fat:protein (tried 40:30:30 and it's just not workable for me) and just under 2000 cals though.

Today:

• Breakfast = 2 Ryvita crackers with 2 tbsp. smoked salmon cream cheese; 1 cup skim milk (this is much smaller than breakfast normally is, but I had to run off to the farmer's market; as it was, I was too late for cherry tomatoes)
• Lunch = pasta (2 oz. dry weight) with leftover homemade sauce (4 oz. per serving lean ground beef from a local farmer with lots of onions, tomatoes and herbs)
• Snack #1/"Dessert" = 40 g pretzels dunked in honey mustard; *so* good; I don't pretend it's healthy, but it could be a lot worse
• Snack #2 = strawberries; I was chopping fruit and 1/2 cup didn't fit in the tub so I ate them instead
• Snack #3 = mini tomato; I have a tendency to randomly snack on tomatoes
• Dinner = 4 oz. chicken breast pan fried with homemade lemon sauce; brown/wild rice blend (1/4 cup dry volume); about a cup of mixed steamed veg; for dessert, 2 meringues (35 cals each; I make mine with half the sugar most recipes call for) with 1/4 cup gently sweetened whipped cream and a bunch of strawberries and diced pineapple
• Evening Treat = 2 Ferrero Roche (55 cals each)

That's a low day - only 1850 cals.  The fibre's a little lower than normal; I may snack on some cucumber before going to bed if I get hungry.  The sat. fat. is actually well within acceptable levels, despite the ground beef and whipped cream (and is likely lower than the Analysis tool shows because the beef is grass-fed not store-bought).

Original Post by susiecue:

Lunch = pasta (2 oz. dry weight) with leftover homemade sauce (4 oz. per serving lean ground beef from a local farmer with lots of onions, tomatoes and herbs)

 Damn this sounds good..LOL That is whole wheat pasta you are using right? The regular white spaghetti/pastas are bad for you. You probably already know this though since your diet sounds pretty sound. I could literally live off spaghetti. I love it. I was so happy when I discovered that whole wheat pasta was actually good for you, and that it tasted exactly like regular spaghetti. I was worried that there might be a big taste difference.

At one time, three of my six meals included whole wheat spaghetti to cover my carbs. However, even though I am eating whole wheat spaghetti, I had to cut back on how much I was eating. It wasn't because of the carbs though. I would always measure out 3 OZ to make sure I was getting 60g of carbs per serving. I had to cut back because of all the marinara sauce I was consuming everyday. I have always loved marinara sauce. I am borderline addicted to it. The problem with that, is that the sodium levels add up. Due to genetics, I suffer from hypertension aka high blood pressure, at the age of 28. So I have to keep my sodium levels low. There is anywhere from 15%-25% of your daily allotment of sodium in one 1/2 cup depending on which brand of sauce you buy.

So now I have 4OZ of spaghetti with 1/2 cup of marinara and 4 OZ chicken as my first meal of the day before I workout and that is it.

Fittnessgirl....what you say is so true, its good for starters like me to read this. I have always exercised and enjoyed exercise, my problem is defo my eating (and too much wine!) Its only when I logged my food you start to realise how huge my portions were.  I think I maybe eat too many carbs also, says on here am having about 60 % when log it????

I am still struggling with trying to work out the deficit in cals thing, am confused. But I guess if I stick with sorting the food side out thats a good start.....

When people say they eat 4 ozs is chicken, is that raw or cooked wieght?

Off to do a spin and body pump shortly!

Thanks for the help.

I also want to thank FITNESS GIRL for starting this thread - I cannot stress enough how over looked nutrition is!

Honestly, I have done virtually no exercise apart from a little walking most days and stretching and occasional Pilates, and not even managing to stick to me ONE body pump class per week…

In other words… I HAVE NOT been doing NEARLY enough exercise to attain the best version of my body!

However, I have not gained any weight, and my body has HARDLY changed or suffered AT ALL due to my lack of exercise!

It is so important to eat unprocessed natural foods - it has kept my body normal, when I have not been able to exercise.

My latest body maintenance has been 98% nutrition therefore exercise is very important, but fitness girl makes such an important point, and I am a perfect example of how nutrition can take care of your body and prevent it from going “ out of control” lol!

Whole Grain Total A 40 133

Fat Free Milk A 180 60

Golean Crunch! Honey Almond Flax - Hot & Cold Cereals B+ 53 200

Fat Free Milk A 180 60

Cocoa Puffs A- 36 147

Fat Free Milk A 180 60

Pecan Crunch Nature Valley Bar C 42 190

Peanut Butter - Crunchy Granola Bars Nature Valley Bar C+ 42 180

Toro Habanero Flavored Tortilla Chips D+ 70 350

Wasabi & Soy Sauce Almonds - Bold Almonds C+ 56 340

Cherry Cereal Bars Nutrigrain A 37 140

Super Advanced Whey Protein - Chocolate B- 33 100

Budweiser Beer x31,065 435

Thin Crust Pizza with Pepperoni - large 14-inch x5 slices C- 497 1,405

Worked my ass off at work, had a sweat line down to my stomach lol, also did my 35 minutes on the elliptical, going 180-190 strides per minute.. Needless to say today was a splurge day for me, had 3800 calories total. Normally I'm between 2500-3000. The Pizza and Beer were just my rewards for putting up with all the idiots at work today.

I have pretty much 2 separate eating plans I follow - My refeed day is both to build muscle and stimulate leptin production so I allow some simple carbs.

Weekly refeed day is something like:

1: 1/2 cup oats with milk, blueberries and 1/2 scoop whey

2: 5-6 oz. Chicken with 1/2 cup (dry) white rice and some teriyaki sauce, also 2 cups of iced tea with 2 tsp. of agave nectar

Pre-workout: apple, 30 mins before lifting

3/PWO: 5-6 oz. chicken with 5oz. pasta and 1/2 cup tomato sauce

4: Organic burrito with 3 oz. carrots and 2 more cups of iced tea with agave nectar

5: Another 300-400 calorie meal, such as a tuna sandwich on wheat bread with light miracle whip

6: 1 scoop whey with a cup of milk and some blueberries

It varies each time but I try to stay around 2800-3300 on these days. Every few weeks I'll allow myself a cookie that was lying around or a 300-400 calorie portion of someone's leftovers.

But my normal days look like:

1: 1/2 cup oats with milk, 1/4 cup blueberries and 1/2 scoop whey

2: Grass-fed beef or turkey or chicken on a slice of whole-wheat bread with an apple

3: 1 oz. of cashews with a cheese stick

4: Chicken cooked in 1 tbsp. olive oil with a bell pepper or steamed broccoli, and 7-8 fish oil caplets

5: 2 tbsp peanut butter and a cheese stick

6: 3 whole eggs and 1 egg white cooked with 1/2 cup spinach and some cheese

I also allow for a couple cups of iced tea on normal days, with 1 tsp. of agave nectar for 2 cups... I figure that 5 grams of sugar isn't going to mess me up, it will just go to the liver glycogen stores which probably stay fairly low most of the day anyway.

I do lift on one of these days as well.

Anyway, with this eating plan I am building strength (And possibly muscle) while losing fat. If my goal was simply to gain muscle and not also lose fat, I would simply adapt a plan with two or three high carb days instead of one.

Original Post by vyperman7:

Original Post by susiecue:

Lunch = pasta (2 oz. dry weight) with leftover homemade sauce (4 oz. per serving lean ground beef from a local farmer with lots of onions, tomatoes and herbs)

Damn this sounds good..LOL That is whole wheat pasta you are using right? The regular white spaghetti/pastas are bad for you. You probably already know this though since your diet sounds pretty sound. I could literally live off spaghetti. I love it. I was so happy when I discovered that whole wheat pasta was actually good for you, and that it tasted exactly like regular spaghetti. I was worried that there might be a big taste difference.

At one time, three of my six meals included whole wheat spaghetti to cover my carbs. However, even though I am eating whole wheat spaghetti, I had to cut back on how much I was eating. It wasn't because of the carbs though. I would always measure out 3 OZ to make sure I was getting 60g of carbs per serving. I had to cut back because of all the marinara sauce I was consuming everyday. I have always loved marinara sauce. I am borderline addicted to it. The problem with that, is that the sodium levels add up. Due to genetics, I suffer from hypertension aka high blood pressure, at the age of 28. So I have to keep my sodium levels low. There is anywhere from 15%-25% of your daily allotment of sodium in one 1/2 cup depending on which brand of sauce you buy.

 

If you made your own marinara sauce, you could keep the sodium low.  I buy no-salt-added canned tomatoes and the sauce tastes exactly the same as with the salt-added kind (which means it must be there as a preservative not so much for flavour) by the time you add the herbs (basil, oregano and thyme).

I did actually use regular (enriched) spaghetti this time.  Sometimes I use whole wheat; sometimes not.  I tend to use whole wheat with cottage cheese or veg/cheese vs. regular with meat/tomato sauces.  Regular is not actually "bad" for you; it has close to the same amount of protein and iron in it; just a bit less fibre.  So, unless you have insulin issues, the occasional 2 oz. serving of regular pasta will do no harm.  Now, when you were eating it three times a day, I can see where that might become more of an issue.

Today hasn't been the best day for me.  Sundays never are.  I got to sleep in though (yay).

10 am 1 c Vector cereal with 3/4 c skim milk

12 pm Spinach salad with 1/2 hard boild egg and 1 tbsp buttermilk salad dressing

2 pm 1 c Chocolate high protein boost

3 pm Homemade protein bar from NROLFW

4 pm Skor bar and bottle of diet coke (broke down and bought them when I gassed up my van on the way to work)

6 pm Vegetable, barley and pork soup

(so far approximately 1500 cals 45:25:30 carbs:prot:fat)

I'll probably have a snack later tonight, possibly cut up apples with peanut butter or something of that nature.  I really like cottage cheese with raw cashews, but since I'm at work I don't have any cashews).

I did a weight workout for 1/2 and hour and intervals for another 1/2 hour today.

Sunday is my cheat day for the week. However, instead of having a whole cheat day where I eat whatever I want, I have ONE cheat meal and eat good the rest of the day. My day today :

Meal 1 - 16 OZ Milk, 4 OZ Chicken, 2 Pieces Wheat Bread, and Banana

Meal 2 - 2 1/2 OZ Spaghetti and 2 Scoops Whey Protein w/ water

Meal 3 - 3/4 Cup Oatmeal, 4 OZ Chicken, Apple, and Minute Maid Diet Lemonade (12 OZ can) * it only has 5 cals and no sugar.

Meal 4 (Cheat Meal) - Small Cheese Pizza w/ Extra Sauce, 12 OZ Minute Maid Diet Lemonade, and two scoops of chocolate ice cream

Meal 5 - 4 OZ Chicken, Carrots, and 12 OZ Milk

Meal 6 - 2 Scoops Whey Protein