Monday August 31

yogurt parfait (160)
coffee w/ff creamer (25)
<185>

turkey chili (250)
broccoli (50
apple (60)
<545>

grapes (60)
dried fruit (100)
<705>

1 and half turkey brats (255)
sweet potato fries (190)
asparagus (50)
<1200>

Work-Outs: August 31-September 6

SHRED EVERY DAY
Monday: Off
(x) Tuesday: 60 min tennis/30 min ST - 1,000 calories/48 oz water
Wednesday: 60 min tennis
Thursday: off
Friday: 30 min intervals/30 min ST
Saturday: 60 min cardio
Sunday: 60 min cardio/30 min ST

Thursday August 27

142.0

apple (55)
english muffin w/pb & jelly (200)
coffee w/ff creamer (25)
<280>

turkey chili (250)
sm baked potato (100)
broccoli (30)
<660>

Wednesday August 26

142.5

english muffin w/pb & jelly (200)
apple (55)
coffee w/ff creamer (25)
<280>

steak salad (600)
<880>

jimmy johns turkey (550)
<1430>

Thursday August 20

142.5

yogurt (80)
1/2 C oatmeal, 1/2 C applesauce, jelly (250)
<330>

Wednesday August 19

143.5

yogurt (80)
english muffin w/pb & jelly (165)
<245>

apple (60)
<305>

turkey chili (250)
1/2 baked potato (60)
carrots (50)
<665>

kashi bar (120)
ice cream (100)
<885>

chicken nuggets (120)
broccoli w/cheese (70)
<1075>

kashi bar (120)
ice cream x2 (200)
<1395>

Tuesday August 18

2 egg whites (30)
yogurt (80)
1/2 C oatmeal, 1/2 C applesauce, spoonful jelly (250)
coffee w/ff creamer (25)
<385>

turkey chili (250)
peach (62)
1/2 baked potato (60)
<752>

kashi bar (120)
cucumbers (20)
<892>

rice cakes x2 (140)
peach (60)
<1092>

chicken nuggets (120)
green beans (20)
rice cakes x2 (140)
<1372>

Monday August 17

2 egg whites (30)
yogurt (80)
<110>

3 chicken nuggets (80)
green beans (20)
1 C soup (60)
<270>

apple (55)
iced tea/lemonade (100)
<425>

strawberry poppyseed w/chicken salad (290)
whole grain (140)
sm tagalong blizzard (550)
<1405>

Work-Outs: August 17-23

(x) Monday: 60 min tennis - 655 calories/64 oz water
(x) Tuesday: 60 min cardio/30 min ST - 865 calories/64 oz water
(x) Wednesday: off - 64 oz water
Thursday: 30 min cardio-st intervals/10 min abs -
Friday: 30 min cardio/30 min cardio-st intervals (amy)
Saturday: 30 min cardio/30 min cardio-st intervals
Sunday: off (heading home)

Sunday August 16

english muffin with almond butter & jelly (200)

3 servings ice cream (300)
2 servings rice cakes (140)
peach (38)
<678>

lean cuisine meal (330)
rice cakes (70)
<1078>

2 servings ice cream (200)
<1278>

Friday August 14

143.0

beer bread (250)
2 egg whites (30)
yogurt parfait (160)
<440>

1/2 cruchwrap supreme (270)
1 soft taco supreme (240)
mt dew (150)
<1100>

low fat ice cream (100)
<1200>

mac n' cheese (520)
beer bread (125)
<1845>

Thursday August 13

144.0

2 egg whites (30)
1/2 C oatmeal, 1/2 C applesauce (200)
coffee w/ff creamer (25)
<255>

nacho salad (567)
<822>

1/2 slice beer bread (125)
1/3 frozen meal (80)
kashi bar (120)
<1147>

Wednesday August 12

143.5

1/2 C oatmeal, 1/2 C applesauce (200)
coffee w/ff creamer (25)
<225>

potbelly turkey sandwich (454)
<679>

beer bread (125)
<804>

turkey tom at JJ's (551)
jalapeno chips (170)
diet coke (0)
<1525>

Tuesday August 11

143.5

1/2 C oatmeal, 1/2 C applesauce, sm spoon jelly (225)
yogurt (110)
coffee w/ff creamer (25)
<360>

chicken nuggets (122)
broccoli (27)
apple (55)
<564>

kashi bar (120)
<684>

chicken nuggets (122)
green beans (20)
baked potato plain (120)
<926>

beer bread (254)
<1180>

Work-Outs: August 10-16

(x) Monday: 60 min tennis/30 min ST - 700 calories/64 oz water
(x) Tuesday: 50 min yoga - 200 calories/64 oz water
(x) Wednesday: 35 min tennis - 275 calories/80 oz water
(x) Thursday: 60 min cardio/30 min ST - 700 calories/64 oz water
(x) Friday: 30 min ST/cardio intervals - 250 calories/64 oz water
Saturday: off - 32 oz water
Sunday: off - 64 oz water

Monday August 10

142.5

1/4 C oatmeal, 1/4 C applesauce, sm spoon jelly (125)
1/2 juice (70)
yogurt (110)
coffee w/ff creamer (25)
<330>

turkey chili (283)
1/2 sm baked potato (60)
1 small apple (55)
<728>

kashi bar (120)
<848>

chicken nuggets (122)
broccoli w/cheese (70)
baked potato (130)
<1170>

Saturday August 8

144.0

blueberry pancakes (200)
blueberries (50)
<250>

Friday August 7

144.5

1/4 C oatmeal, 1/4 C applesauce, sm spoon jelly (150)
banana (105)
m skim mint latte (130)
<385>

1 cup vegetable soup (60)
pretzels (110)
<555>

kashi bar (120)
<675>

subway (340)
baked chips (120)
diet coke (0)
<1135>

blueberries (83)
2 eggs scrambled with 1/4 C ff cheese (185) 268
<1403>

burned: 600

Thursday August 6

144.0

1/2 C oatmeal, 1/2 C applesauce, jelly (250)
yogurt (110)
coffee w/ff creamer (25)
<385>

turkey chili (283)
pretzels (110)
<778>

turkey chili (283)
grapes (60)
<1121>

rice cakes (140)
blueberries (83)
<1344>

burned: 400

Workouts August 3-9

Monday: off
Tuesday: off
(x) Wednesday: 90 min tennis/30 min ST
(x) Thursday: 50 min elliptical/10 min abs
(x) Friday: 30 min intervals/30 min ST (set provided by Amy)
Saturday: none
Sunday: none

poopy week for work-outs

Wednesday August 5

1/2 C oatmeal, 1/2 C applesauce, spoonful jelly (250)
coffee w/ff creamer (25)
apple juice (140)
yogurt (110)
<525>

turkey chili (283)
banana (105)
pretzels (110)
<1023>

subway (340)
grapes (62)
<1425>

burned: 1,000