Journal: June 29, 2009

Water: 96oz

Breakfast CALORIES CARBS FAT PROTEIN
Egg, fresh, 2 large 149 1 10 12
Black Olives, 100 grams 81 6 7 1
Red Ripe Tomatoes, 0.5 cup, chopped or sliced 19 4 0 1
Laughing Cow Light Creamy Swiss Original Cheese (Serving = 1 wedge), 1 serving 35 1 2 3
Lunch
Bread, whole wheat (including toast), 2 slice 256 47 5 8
Yellow Mustard, 2 tsp or 1 packet 7 1 0 0
Kraft 2% Deli-Deluxe Swiss Cheese Slices, 1 serving 70 0 5 6
John Morrell Oven Roasted Turkey Breast, 2 oz 80 6 2 9
Romaine Lettuce (salad), 1 inner leaf 1 0 0 0
Red Ripe Tomatoes, 1 wedge (1/4 of medium tomato) 7 1 0 0
Dinner
Zatarains Red Beans and Rice, 1 cup 180 41 1 7
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Baby Carrots, raw, 1 medium 4 1 0 0
Celery, raw, 1 tbsp 1 0 0 0
Cucumber (with peel), 0.5 cup slices 7 1 0 0
Kraft Ranch Salad Dressing, 1 tbsp 74 1 8 0
Snack
Cake, white, 1.5 oz 181 33 5 2
Strawberries, fresh, 0.5 cup, halves 23 5 0 0
Banana, fresh, 1 medium (7″ to 7-7/8″ long) 109 28 1 1
Daily Totals: 1,299 181 45 53

Strength Exercises SETS REPS
Crunches with Twist Demo 2 12-15
Back Extension Demo 2 12-15
Triceps Dips with Bent Knees Demo 2 12-15
Modified Pushups Demo 2 12-15
Lying Leg Curls Demo 2 12-15
Lying Abduction Demo 2 12-15
Stretch Before & After Strength Training

Cardio & Calories Burned MINUTES CALORIES BURNED
Kickboxing (includes Turbo Jam) 20 287
Stretch Before & After Cardio
Daily Totals: 20 287

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