Stephanie's Workout/Eating Journal

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Today is the beginning really getting back into working out and eating on a schedule. I go back to work tomorrow after the holiday break so it will be easier to have a routine.

Height: 5'8
Weight: 147 lbs
Body fat: 18%

Goal: 130 lbs

Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: carrots, celery, broccoli, hummus
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, peas
Snack: wheat thins, natural peanut butter
Dinner: Protein shake - frozen fruit, ground flax seeds, soy protein, soy milk

Water: 48oz

Workout: 3 mile run, 1 mile cool down walk, stretching

MichelleRisley · **Posted:** Mon Jan 02, 2012 8:16 pm

Awesome! Thanks for the detailed journal entry. I'm looking forward to working with you to help achieve your goals.

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Weight: 147 lbs

Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: carrots, celery, broccoli, hummus
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, peas
Snack: Orange
Dinner: Protein shake - Salad, edemame, quinoa

Water: 64oz (trying to increase that number)

Workout: Jillian Michaels 30 Day Shred in the morning, 30 min elliptical intervals on lunch break

Here are my "before" pictures

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MichelleRisley · **Posted:** Wed Jan 04, 2012 4:56 pm

Awesome! Thanks for posting the "before" photos...You already look good, girl....Now, let's get to work on getting you looking FABULOUS!!!

I'm going to send you an email shortly...

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Weight: 148.6 lbs

Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: Triscuits, natural peanut butter
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,
Snack: Orange
Dinner: Veg burger, wrap, lettuce, tomato, hummus

Water: 80oz

Workout: Legs

Weighted (90lbs) Calf Raises
Inside- 20
Middle - 20
Outside- 20

- Weighted (40lbs) Sumo Squats - 3x10
- Leg Press - 180lbs 3x10
- Lunges - 120
- Hip Extension - 70lbs 3x10
- Deadlifts - 40lbs 3x10

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Weight: 148.6 lbs

Breakfast: Burrito- whole wheat wrap, tofu, green pepper, scallion, onion, sweet potato, seasoning, olive oil
Snack: Triscuits, natural peanut butter
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,
Snack: Orange
Dinner: Veg burger, wrap, lettuce, tomato, hummus

Water: 80oz

Workout: 3 mile run on my lunch break, yoga class tonight

MichelleRisley · **Posted:** Fri Jan 06, 2012 10:56 am

When you get a chance, begin sending me (or posting here) your total macros each day. Thanks!...Will email you in a bit.

Have an amazing day!

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Weight: 148.6 lbs

Breakfast: Whole Wheat Bagel and Peanut butter
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion,
Snack: Orange
Dinner: Salad

Water: 96oz

Workout: Indoor rock climbing for two and a half hours (total body work out)

kareno · **Joined:** Sun Dec 18, 2011 8:44 pm **Posts:** 709

Hey Stephanie!

Awesome work on your consistency! Keep up the great work!

Oh, and your homemade black bean burger sounds amazing! Care to share how you make it?

All the best!
Karen

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Weight: 149 lbs

Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, olive oil
Snack: Triscuits, natural peanut butter, raisins
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing
Snack: Orange
Dinner: Salad, Peas, Banana and peanut butter

Water: 100oz!!!

Workout: 3 mile run on my lunch break

I will post my macros tomorrow...I need to plug all of my food into "My Daily Plate" and get the results

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

kareno wrote:

Hey Stephanie!

Awesome work on your consistency! Keep up the great work!

Oh, and your homemade black bean burger sounds amazing! Care to share how you make it?

All the best!
Karen

Hey Karen,

Thanks for the support!! Here is the link to the black bean burgers I make...I make them with the oats and I bake them. I make large batches and then freeze the extras. It comes out to be about 200 calories per burger and about 9 grams of protein. http://edibleperspective.com/2011/07/the-burger/

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Weight: 149 lbs

Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, olive oil
Snack: Triscuits, natural peanut butter, raisins
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing
Snack: Orange
Dinner: Protein smoothie

Water: 100oz

Workout: 30 min elliptical on my lunch break

Weight Training: Back & Biceps

Pullups - (52lbs assistance) 3x10, 1x5

One Are Dumbbell Row - 3x10 each side 35lbs

EZ Bar Curl- 3x10 30lbs

Lateral obliques and back - 4x10 each side and backwards using 10lb plate

Shrugs- 3x12 70lbs

Reverse cable crossovers - 6x10 at 3 different heights

Bicep Curls - 3x10 15lbs each side

Upright Row with EZ Bar - 3x10 30lbs

MichelleRisley · **Posted:** Wed Jan 11, 2012 3:00 pm

Email me with an update when you get a chance. How are you feeling? I see that your weight hasn't gone down. But that doesn't mean you're not improving!! Remember, the scale is a tool. But it's not the whole picture. Take some more progress photos and compare them to the "before" shots. You may just be retaining a little water OR you may have put on a little more muscle, which would be GREAT!

As soon as you can get into the habit of tracking macros, I can zero in on small changes you may be able to make. Your increase in water is good. Keep it going!

Your workouts look great! : )

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Forgot to weigh in this morning....

Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchup
Snack: Triscuits, natural peanut butter, raisins
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing
Snack: Orange
Dinner: Protein smoothie

Leg Day!

Calf Raises w/ olympic bar - Inside, Outside, Middle 70lbs

Leg Press- 175lbs 3x10

Weighted Sumo Squats - 45lb dumbbell 3x10

Weighted Step ups on bench - 15lbs in each hand 3x10 on each leg

Bulgarian Split Squat - 15lbs in each hand 3x10 on each leg

Decline Leg Press- 180lbs 3x10

Hanging leg raises - 3x10

VeganCrumbs · **Joined:** Tue Dec 20, 2011 9:17 am **Posts:** 29

Weight: 148

Breakfast: Whole wheat pita, tofu, green pepper, scallion, onion, seasoning, catchup
Snack: Triscuits
Lunch: Salad - home made black bean burger, lettuce, tomato, green pepper, cucumber, red onion, homemade dressing, orange
Snack: Pita with cinnamon, peanut butter and raisins
Dinner: Protein smoothie

Workout: 30min on the elliptical on my lunch break....still really sore from my leg workout yesterday

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Stephanie's Workout/Eating Journal

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