Tuesday September 29

145.5

7:00 a.m. extra small banana (72)
8:30 a.m. yogurt (80)
<152>
9:30 a.m.1/2 C oatmeal, 1/2 C applesauce, jelly (225)
<377>
12:30 p.m. 1/2 french dip w/fries (500)
<877>

Monday September 28

1/2 C oatmeal, 1/2 C applesauce, jelly (225)
apple (50)
<275>

1/2 nacho salad (375)
<650>

shanghia salad (305)
bread (235)
<1190>

Work-Outs: September 28-October 4

SHRED EVERDAY
Monday: 60 min rball
Tuesday: 30 min intervals/30 min ST
Wednesday: 30 min intervals (optional)
Thursday: 30 min ST/30 min intervals/10 min abs
Friday: off
Saturday: 30 min intervals/30 min ST
Sunday: 60 min cardio

Friday September 25

145.0

english muffin w/pb&j (160)
yogurt (80)
pear (80)
<320>

yogurt (80)
1/2 C oatmeal, 1/2 C applesauce, jelly (225)
<305>

sandwich (240)
1/2 C soup (50)
salad (150)
<745>

Wednesday September 23

1/2 C oatmeal, 1/2 C applesauce, jelly (225)
yogurt (80)
grapes (60)
<365>

soup (100)
pear (80)
salad (150)
<695>

sandwich (bread, turkey, cheese) (240)
apple (50)
veggie straws (130)
<1115>

Tuesday September 22

dried blueberries (130)
yogurt (80)
english muffin w/pb&j (170)
<380>

sandwich (thin, turkey, cheese) (250)
pear (80)
cucumbers (20)350
<730>

dried blueberries (130)
<860>

salsa chicken (150)
mixed veggies (50)
<1060>

chips with top the tator (626)
<1686>

Monday September 21

142.5

1/2 C oatmeal, 1/2 C applesauce, sm jelly (225)
yogurt (80)
<305>

sandwich (thin, turkey, cheese) (250)
apple (50)
cucumbers (20)
<625>

turkey tom sandwich (510)
<1135>

dried bluberries (390)
<1525>

Work-Outs: September 21-28

SHRED EVERY DAY
(x) Monday: 60 min rball
(x) Tuesday: 30 min ST
(x) Wednesday: off
(x) Thursday: off
(x) Friday: off
Saturday: 30 min intervals/30 min ST
Sunday: 30 min intervals/30 min ST

Thursday September 17

142.5

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

mushroom ravioli w/veggies (260)
oatmeal raisin cookie (200)
chocolate chip cookie (200)
dessert bite (50)
<895>

Wednesday September 16

apple (50)
english muffin w/pb&j (165)
coffee w/ff creamer (25)
<240>

1/2 chicken pesto sandwich (330)
1/2 m&m cookie (140)
<710>

kashi bar (120)
apple (50)
<880>

salad (300)
carrots (35)
<1215>

Tuesday September 15

apple (50)
english muffish w/pb&j (165)
coffee w/ff creamer (25)
<240>

kashi bar (120)
<360>

2 turkey sandwiches (I was hungry) (460)
apple (50)
<870>

queso dip (600!)
<1470>

Work-Outs: September 14-20

SHRED EVERY DAY
(x) Monday: 80 min tennis
(x) Tuesday: 30 min ST/30 min intervals
(x) Wednesday: 30 min intervals
Thursday: off
Friday: 30 min intervals/30 min ST
Saturday: 30 min intervals/30 min ST
Sunday: 60 min cardio

Monday September 14

juice (70)
apple (50)
1/2 C oatmeal w/jelly (200)
coffee w/ff creamer (25)
<345>

frozen meal (230)
carrots (35)
<610>

kashi bar (120)
<730>

fuji apple salad w/roll (540)
<1270>

Friday September 11

143.5

apple (50)
oatmeal w/jelly (175)
skim latte (110)
<335>

chicken patty (310)
soup (120)
<765>

bony billy at e&g (433)
<1198>

Thursday September 10

144.5

apple (50)
1/2 C oatmeal w/pb&J (200)
<250>

chicken patty (310)
cucumbers (10)
apple (50)
<620>

I'm a bottomless pit today - cannot get full.
frozen meal (250)
<870>

sm taco salad (100)
steak (212)
<1182>

Wednesday September 9

peach (40)
1/2 C oatmeal w/spoonful jelly (200)
<240>

chicken patty (310)
apple (55)
carrots (35)
<640>

hot chocolate (140)
<780>

jj's turkey tom - no mayo/sub avocado spread (331)
<1111>

blizzard (500)
<1611>

Work-Outs September 7-13

SHRED DAILY
(x) Monday: 30 min intervals/30 min ST
Tuesday: off
(x) Wednesday: 60 min tennis
(x) Thursday: 30 min intervals/30 min ST
Friday: off
(x) Saturday: BOOTCAMP & spin
Sunday: off

Tuesday September 8

142.5

peach (38)
english muffin w/pb&j (200)
<238>

taco salad (200)
chicken patty (310)
<748>

appetizer samples (440)
<1188>

fritos & dip - sample (150)
<1338>

Thursday September 3

142.5

small fruit cup (60)
cinnamon crunch bagel w/light cream cheese (430)
<490>

potbelly turkey sandwich (370)
<860>

blizzard - whoops (500)
<1360>

Wednesday September 2

apple (55)
coffee w/ff creamer (25)
yogurt parfait (160)
<240>

chicken (150)
rice (100)
asparagus (30)
<520>

brownie bite & lemon bite (100)
<620>

chicken salad rolls (150)
<770>

Tuesday September 1

egg, cheese & sausage bagel (460)
coffee w/ff creamer (25)
<485>

turkey chili (250)
asparagus (50)
sweet potato fries (100)
<885>

Atkins bar (180)
<1065>

subway turkey & ham w/light mayo (335)
baked chips (140)
<1540>

two cookies from subway (420)
<1960>