Day 1

Hello Friends,

I started today weighing myself on a body fat scale, the polar body assessment at GYM is a perfect way to make sure you have an accurate measurement to start your 30 days! If you shortcut this with a scale at home, you risk not having accurate numbers which can be discouraging half way in!  Also, I took a couple pictures, just for comparison sake of my body pre-30 day workout :)


So as discussed in the tips section, meal timing is everything! For my body shape and bone size, I  can safely reduce my calories to 1200/day. This can be very difficult to do if I only ate three meals a day, and I would risk my metabolism slowing down if I get too hungry for too long. Also, because we are trying to build muscle and lose fat, working out is  a big priority, and also a calorie burner. Because of this, I try to eat within an hour of my workout, to make sure I stay feeling full and energized for my day.

My workout was %100 effort. When I workout with a trainer or on my own, I really put in effort and try to stay moving every moment possible. This helps really make sure I'm not cheating my body on losing fat!

Here was my schedule:
7am Breakfast
8am Workout (1hr cardio)
9:00 snack
11:30 lunch
3:45 snack
7:00 dinner
8:00 tea! This isnt on my meal report, but my warm cup of green tea helps me not snack on bad stuff after dinner :)

I tried to eat every 2-4 hours I am awake, eat a protein/veggie/fat at every meal.
 Here is the nutritional rundown of today:

Monday Apr 1, 2013

Breakfast

Carb:13.4g Fat:21.3g Pro:20.5g Cal:300

Avacado Spinach Omelet	231g	268 cal
Egg, Whole - Cooked, Omelet 61.0g 96 cal B- Spinach - Frozen, Chopped Or Leaf, Cooked, Boiled, Drained, Without Salt 95.0g 32 cal A Avocado - 1/2 med. 75.0g 140 cal B
Egg White	66.0g	32 cal	B-

Lunch

Carb:5.9g Fat:3.5g Pro:29.6g Cal:170

Chicken, Breast, Meat Only - Cooked dry heat, Roasted, Grilled, Broiled	86.0g	141 cal	A-
Spinach - Raw	30.0g	7 cal	A
Tomatoes, Red, Ripe - Raw, Year Round Average	123.0g	22 cal	A

Dinner

Carb:60.1g Fat:2.2g Pro:30g Cal:336

Black Beans - Other Varieties of Beans	125.2g	105 cal	B+
Cottage Cheese, Lowfat, 1% Milkfat	113.0g	81 cal	B
Bell Pepper Green - 1 med raw	119.0g	30 cal	A
Romaine Lettuce - Fresh Vegetables	80.9g	15 cal	A
Black Beans - Other Varieties of Beans	125.2g	105 cal	B+

Snack

Carb:40.1g Fat:10.4g Pro:19.7g Cal:338

Jalapeno Hummus - Sabra	28.0g	60 cal	C+
Cucumber, Peeled - Raw	133.0g	16 cal	A
Yogurt - Greek, Non-Fat, Honey	170.0g	150 cal	C-
Jalapeno Hummus - Sabra	28.0g	60 cal	C+
Grapefruit - Raw, Pink And Red, All Areas	123.0g	52 cal	A

Daily Total

Carbs:119.5g Fat:37.4g Protein:99.8g Calories:1,145

Water:9 cups