Why DDay? That stands for “Diet Day”…and today is the first day of my actual implementation plan. We are going to show you how to diet … starting now…
11:30am – *MEAL #1 – (316 cals, 12.6g fat, 6g fiber) 01) 2 large eggs (156 cals, 10.6g fat, 0g fiber) 02) 1 slice TJ Grain Bread (120 cals, 2g fat, 6g fiber) 03) 1 tblsp. fruit spread (40 cals, 0g fat, 0g fiber) *Could add an extra slice of toast to this next time…
12:15pm -”Lower Body Workout” 01) CARDIO – Warmup – 5 minutes – Eliptical Trainer 02) ABS – #1 Ab Crunch Machine – 3 sets – 30lbs x 12, 30lbs x 12, 30lbs x 12 03) BICEPS – #8 Bicep Curl Machine – 3 sets – 20lbs x 12, 20lbs x 12, 20lbs x12 04) BICEPS – Alternate Db Curls – 3 sets – 10lbs x 12, 10lbs x 12, 10lbs x 12 05) FOREARMS – Wrist Db Curls – 3 sets – 5lbs x 12, 5lbs x 12, 5lbs x 12 06) BACK – Dual Pulley Pulldown – 3 sets – 20lbs x 12, 20lbs x 12, 20lbs x 12 07) BACK – #2 Back Extension Machine – 3 sets – 25lbs x 12, 25lbs x 12, 25lbs x 12 08) BACK – #3 Seated Row Machine – 3 sets – 20lbs x 12, 20lbs x 12, 20lbs x 12 09) BACK – #4 High Row Machine – 3 sets – 20lbs x 12, 20lbs x 12, 20lbs x 12 10) BACK – #11 Pulldown Machine – 3 sets – 20lbs x 12, 20lbs x 12, 20lbs x 12 11) CARDIO – Cooldown – Rowing Machine – 20 minutes
12:45pm – SNACK #1 – Nut, Fruit & Fiber Snack – (225 cals, 7.5g fat, 11.5g fiber) 01) 2/3 cup TJ High Fiber Cereal (80 cals, 0.5 g fat, 9g fiber) 02) 12 Almonds (1/8 cup) – (80 cals, 7g fat, 1.5g fiber) 03) Raisins (1/8 cup) – (65 cals, 0g fat, 1g fiber)
2:15pm – MEAL #2 – TJ Hot Dogs (490 cals, 32g fat, 6g fiber) 01) 2 Natural Hot Dogs (340 cals, 30g fat, 0g fiber) 02) 2 slices TJ Grain Bread (120 cals, 2g fat, 6g fiber) 03) 2 tblsp. TJ Ketchup (30 cals, 0g fat, 0g fiber)
4:30pm – SNACK #2 – Builder’s Snack Bar (270cals, 8g fat, 4g fiber)
6:00pm – MEAL #3 – Chili and Toast (411 cals, 17.5g fat, 19g fiber) 01) 1 cup (1/1 can) TJ Organic Vegetarian Chili (190 cals, 6g fat, 7g fiber) 02) 2 slices TJ Grain Bread (120 cals, 2g fat, 6g fiber) 03) 1 tblsp. TJ Almond Butter (101 cals, 9.5g fat, 6g fiber)
Today’s Total Calories: (1712 cals, 77.6g fat, 46.5g fat)
So much for today’s adventure on the low calorie diet.