Stephanie's Workout/Eating Journal
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- VeganCrumbs
- Rabbit
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Stephanie's Workout/Eating Journal
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
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
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
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Re: Stephanie's Workout/Eating Journal
Awesome! Thanks for the detailed journal entry. I'm looking forward to working with you to help achieve your goals. 

"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- VeganCrumbs
- Rabbit
- Posts: 29
- Joined: Tue Dec 20, 2011 9:17 am
- Contact:
Re: Stephanie's Workout/Eating Journal
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
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
- MichelleRisley
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
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Re: Stephanie's Workout/Eating Journal
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...
I'm going to send you an email shortly...
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- VeganCrumbs
- Rabbit
- Posts: 29
- Joined: Tue Dec 20, 2011 9:17 am
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Re: Stephanie's Workout/Eating Journal
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
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
- Rabbit
- Posts: 29
- Joined: Tue Dec 20, 2011 9:17 am
- Contact:
Re: Stephanie's Workout/Eating Journal
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
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
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: Stephanie's Workout/Eating Journal
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!
Have an amazing day!

"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- VeganCrumbs
- Rabbit
- Posts: 29
- Joined: Tue Dec 20, 2011 9:17 am
- Contact:
Re: Stephanie's Workout/Eating Journal
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)
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)
Re: Stephanie's Workout/Eating Journal
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
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
- Rabbit
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Re: Stephanie's Workout/Eating Journal
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
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
- Rabbit
- Posts: 29
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Re: Stephanie's Workout/Eating Journal
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
- Rabbit
- Posts: 29
- Joined: Tue Dec 20, 2011 9:17 am
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Re: Stephanie's Workout/Eating Journal
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
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
- Manatee
- Posts: 216
- Joined: Tue Dec 20, 2011 4:14 pm
- Location: Atlanta, GA, USA
- Contact:
Re: Stephanie's Workout/Eating Journal
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! : )
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! : )
"The only person you are destined to become is the person you decide to be."
~Ralph Waldo Emerson~
~Ralph Waldo Emerson~
- VeganCrumbs
- Rabbit
- Posts: 29
- Joined: Tue Dec 20, 2011 9:17 am
- Contact:
Re: Stephanie's Workout/Eating Journal
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
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
- Rabbit
- Posts: 29
- Joined: Tue Dec 20, 2011 9:17 am
- Contact:
Re: Stephanie's Workout/Eating Journal
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
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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