BREAKFAST:

2 slices wholemeal toast

LUNCH:

oat and raisin cereal with s/sk milk

DINNER:

baked sweet potato

tinned tuna

mixed leaf salad

baby beetroot

onion

SNACKS:

can of coke

protein bar

banana

2 oranges

apple

snack-a-jacks (mini flavoured rice cakes)

ive had 1750 calories (give or take a few) today, which i think is a good amount, and thats before taking into account any exercise.

..sue xx

so ive had like 1750 calories today, which is fine. i must have worked off about 300 with my exercise. im only guessing, i havent logged it yet, but ive been stuck in the house all day apart from going to the doctors this morning, so im happy with that, and its all been good stuff, apart from my can of coke of course!

BREAKFAST:

oat + fruit cereal with semi skimmed milk

bananana

LUNCH:

porridge made with sweetener and s/s milk

DINNER:

small baked potato

3 small slices pork luncheon meat

mixed leaf salad

onion

mushroom

baby beetrot

SNACKS:

coke

apple

orange

pineapple

lemon mousse (just a small supermarket one for a bit of sweetness)

protein shake

..sue xx

CARDIO:

110 mins walking

STRENGTH:

30 dumbbell shoulder shrugs (2x5kg)

35 upright rows (2x5kg)

40 (each side) one arm tricep extentions (3kg)

40 (each side) tricep kickbacks (3kg)

50 reverse bicep curls (2x5kg)

30 (each side) cross body hammer curls

i actually wanted to do a whole lot more than that, but it was at this moment that it all kicked off at home so i had to stop, then i just didnt have the time or inclination to do more. better than nothing though.

…………………….

BREAKFAST:

cinnamon and raisin bagel

LUNCH:

chicken

beetroot

beans

3 small new potatoes

mixed leaves

pickled vegetables

DINNER:

2 egg omelette with mushroom and tomato

SNACKS:

protein shake

can of coke

piece of chocolate cake (so sue me lol)

packet of snack-a-jacks (like mini rice cakes)

apple

2 bananas

blueberries

after the shitty day ive had, ive done really well today.

..sue xx

GREAT day today!

CARDIO:

30 mins walking

STRENGTH/CARDIO:

45 mins jillian michaels workout (worked and sweated my ARSE off!)

………

BREAKFAST:

banana

1/2 bagel

1 poached egg

LUNCH:

chicken

mixed leaves

beetroot

mushroom

DINNER:

weetabix cereal

SNACKS:

coke

apple

blueberries

orange

granola yoghurt

..sue xx

CARDIO:

40 mins cycling

no strength today

……..

BREAKFAST:

porridge

1 slice wholemeal bread

yoghurt

LUNCH:

ham salad sandwich

DINNER:

tomato and mushroom omelette

SNACKS:

coke

plums

blueberries

banana

handful of chips (english chips, not US chips lol - in other words, fries, not crisps)

..sue xx

CARDIO:

40 mins cycling

CARDIO/STRENGTH:

30 mins kickbox bootcamp workout

………………

BREAKFAST:

porridge

2 slices wholemeal bread and jam

LUNCH:

slice of beef

brussels sprouts

green beans

3 roast potatoes

parsnips

small yorkshire pudding

DINNER:

weetabix cereal

banana

SNACKS:

2 oranges

4 plums

granola yoghurt

can of coke

2 small biscuits

CARDIO:

45 mins walking

STRENGTH:

50 plie squats (2x5kg)

50 squats (2x5kg)

20 (each side) lunges (2x5kg)

40 calf raises on step

30 leg raises (each side)

45 straight leg deadlifts (2x5kg)

50 bicep curls (2x5kg)

50 hammer curls (2x5kg)

15 (each side) concentration curls (5kg)

30 (each side) tricep kickbacks (5kg)

50 flat bed chest raises (2x5kg)

50 flat bed chest flyes (2x5kg)

50 (each side) waist bends (2x5kg)

50 crunches

35 (each side) bicycle crunches

…………

BREAKFAST:

all bran cereal

LUNCH:

tuna steak

baked sweet potato

mixed leaf salad

beetroot

tomatoes

mushrooms

DINNER:

roasted mixed veggies (onion/pepper/courgette/tomatoes)

SNACKS:

protein shake

coke

apple

2 bananas

2 oranges

peach

yoghurt

porridge

…sue xx

CARDIO:

45 mins walking

40 mins cycling

………..

BREAKFAST:

2 slices wholemeal toast

LUNCH:

weetabix cereal

toasted bagel with jam

DINNER:

egg mayo sandwich on wholemeal

SNACKS:

can of coke

honey and granola yoghurt

orange

apple

4 jaffa cakes (why do they call them cakes?? :p)

…sue xx

CARDIO:

60 mins walking

CARDIO/STRENGTH:

20 mins ‘kickbox fast fix’ dvd

STRENGTH:

alternate bent over rows - 3 sets of 12 reps (5kg)

bent over rows - 3 sets of 12 reps (2x5kg)

alternate bicep curls - 3 sets of 12 reps (5kg)

bicep curls - 3 sets of 12 reps (2x5kg)

alternate preacher curls - 3 sets of 12 reps (5kg)

resistance band pull downs - 3 sets of 12 reps

lying dumbbell pull overs - 3 sets of 12 reps (5kg)

………………..

BREAKFAST:

2 slices wholemeal toast with low fat spread

LUNCH:

bacon sandwich (i just fancied a bit of comfort food)

DINNER:

gammon and spinach sandwich (wow ive had loads of bread again today! only just realised, writing it all down here!)

SNACKS:

banana

apple

2 oranges

2 plums

protein shake

yoghurt

can of coke

1 small choc chip cookie (i mean REALLY small!)

porridge

..sue xx

but even with all that bread, ive only gone 3 grams over my recommended carb allowance, so thats ok. i never realised before how much damn bread i eat sometimes!

just short of 1600 cals today, which is great. ive been going a little over, because,well, i dont know, i just have, but not by lots. so its good to go a tiny bit under for a change!

..sue xx

forgot to post this AGAIN! wow im crap haha.

……..

CARDIO:

45 mins walking

STRENGTH:

wide arm push ups - 3 sets of 12 reps

narrow arm push ups - 3 sets of 12 reps

flat bed dumbbell chest raises - 3 sets of 12 (2x5kg)

flat bed dumbbell flyes - 3 sets of 12 (2x5kg)

resistance band pull downs - 3 sets of 12

standing tricep extensions - 3 sets of 12  (5kg)

…………..

BREAKFAST:

bagel with jam (no butter)

banana

LUNCH:

2 weetabix with semi skimmed milk

DINNER:

cheese salad sandwich with jalapeno’s in wholemeal bread

SNACKS:

can of coke

apple

orange

grapes

yoghurt

porridge

wholemeal toast

..sue xx

BREAKFAST:

2 slices wholemeal toast

small amount of low fat spread

apple

LUNCH:

all bran cereal

banana

DINNER:

1 slice wholemeal toast

2 small weetabix

SNACKS:

can of coke

grapes

yoghurt

porridge

small handful of chocolate buttons

….

weird day today, pretty much all carbs apart from the yoghurt! a day full of bread and cereal and a bit of fruit! dont suppose that matters. its only one day. i was concentrating more on just not eating loads. i havent even thought about getting in some proper stuff like veggies and protein. ive been lazy in every sense of the word today!!

will do better tomorrow.

..sue xx

oops forgot to post this yesterday!

CARDIO:

40 mins cycling

i missed my strength training today. no matter, will just catch up today.

………

BREAKFAST:

all bran cereal

banana

LUNCH:

bagel with jam (no butter)

blueberries

DINNER:

beef sandwiches

SNACKS:

can of coke

angel delight pudding (sugar free, but i did have quite a lot! oops)

2 slices wholemeal toast

2 plums

2 yoghurts

2 weetabix

small piece of chocolate cake

energy drink (sugar went crazy and that was the closest thing to hand - i hate energy drinks, they taste like syrup!!)

had a pretty crap day eating wise, but im due my period, and my cravings just went crazy!! but im allowed one bad day, back to being on form today.

..sue xx

CARDIO:

40 mins cycling

STRENGTH:

10 minute sparkpeople bootcamp core workout

…

seated dumbbell press - 3 sets of 12 reps (2x5kg)

standing dumbbell straight arm raise - 3 sets of 12 reps (2x3kg)

standing dumbbell lateral raise - 3 sets of 12 reps (2x3kg)

seated bent over rear delt raise - 3 sets of 12 reps (2x3kg)

crunches - 3 sets of 12

bicycle crunches - 3 sets of 12

……………………………………

BREAKFAST:

porridge with sweetener

2 slices wholemeal toast

LUNCH:

2 small slices roast pork

broccoli

swede

DINNER:

wholegrain spaghetti

spoonful of tinned minced beef and onion

large mixed salad (mixed leaves, onion, pepper, mushroom, jalapenos)

SNACKS:

banana

2 plums

whole bran cereal with semi skimmed milk

pro-biotic fruit yoghurt

can of coke

slice of watermelon

…sue xx

CARDIO:

40 mins cycling

STRENGTH:

7 minute sparkpeople bootcamp upper body workout

….

parallel squats - 3 sets of 12 reps (2x5kg)

straight leg deadlifts - 3 sets of 12 reps (2x5kg)

single leg squats - 3 sets of 12 reps (2x5kg)

wide leg squats - 3 sets of 12 reps (2x5kg)

calf raises on step - 3 sets of 12 reps

seated calf raises with dumbbells on knees - 3 sets of 12 reps (2x5kg)

……………………

BREAKFAST:

banana

porridge with semi skimmed milk and sweetener

LUNCH:

minced beef

green beans

carrots

swede

DINNER:

turkey salad sandwich (wholemeal bread)

SNACKS:

protein shake

can of coke

orange

2 plums

grapes

small bowl of bran flakes with semi skimmed milk

pro-biotic fruit yoghurt

apple

..sue xx

CARDIO:

30 mins walking

STRENGTH:

10 minute lower body workout that i posted earlier

alternate bicep curls (5kg) - 3 sets of 12 reps (each side)

biceps curls (2x5kg) - 3 sets of 12 reps

resistance band pulldowns - 3 sets of 12 reps

bent over rows (2x5kg) - 3 sets of 12 reps

alternate bent over rows (5kg) - 3 sets of 12 reps (each side)

bent over rows - palms in (2x5kg) - 3 sets of 12 reps

alternate preacher curls (5kg) - 3 sets of 12 reps (each side)

….

BREAKFAST:

2 slices white toast (i had the wrong bread delivered, and i cant afford to just throw stuff away, ive bought some wholemeal today though)

marmalade

LUNCH:

honey and oat cereal

semi skimmed milk

DINNER:

salmon

baked sweet potato

tomatoes

onion

red pepper

mushrooms

mixed leaves

SNACKS:

can of coke

protein shake

apple

melon

orange

nectarine

….sue xx