Aug 8/20/19 - Sept 9/16/19 Weight Lost 8.1 lBs

WEEK 5
Aug 8/20/19  (Tuesday) 
​Weekly Weigh In: 326.3 lbs

Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
cinnamon/nut meg spice
25 oz canteen cup size
​hand full of roasted peanuts
 
Lunch:
-Bean burritos
1 tortillas
1 slice of cheese
​1 homemade oatmeal cookie

Dinner:
-Bean burritos
2 tortillas
1 slice of cheese
frozen watermelon chunks blended with water.
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps
​Walk Distance- Fast Walk 4.5 Miles
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Aug 8/21/19  (Wednesday)
Morning Meal:
1 potatoes
1 onion and spinach with asparagus

 
Lunch:
​-Bean burritos
3 tortillas
1 slice of cheese


Dinner:
frozen watermelon chunks blended with water.
​
Daily Workout Routine:
​Arms- biceps two arm curls
4 sets of 10 reps 
Squats- 5 sets of 10 reps
Jumping Jacks- 4 sets of 10 reps
arm extensions 4 sets of 10 reps
chest extensions 4 sets of 10 reps
​Walk Distance- Fast Walk 3.5 Miles
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Aug 8/22/19  (Thursday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
1 can of tuna
cherry tomatoes
corn chips

Dinner:
Had a bad night ate 34 servings of avocado dip with some corn tortillas but honestly it felt good...lol
​
Daily Workout Routine:
(Lighting Storm) No Run Day
​Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps
--------------------------------
Aug 8/23/19  (Friday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
small bowl of cut fried potatoes with some hollandaise sauce poured on top
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
Salmon and rice
with 2 hawaiian rolls
​
Daily Workout Routine:
​
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Aug 8/24/19  (Saturday)
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
salmon and rice

Dinner:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps
--------------------------------
Aug 8/25/19  (Sunday) 
Morning Meal:
​-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
-Bean burritos
2 tortillas
1 can of re-fried beans
1 onion

Dinner:
Almond Milk a cup
​
Daily Workout Routine:
​Walk Distance- Fast Walk 3.5 Miles
--------------------------------
Aug 8/26/19  (Monday) 
Morning Meal:
-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
 
Lunch:
-Refired bean burritos with ground turkey, onions, spinach and mushrooms
6 corn tortillas


Dinner:
2 oatmeal cookies
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
Shoulder 4 sets of 10
Arms- biceps 4 sets of 10 reps 
Squats- 4 sets of 10 reps
Lats- 4 sets of 10 reps
Jumping Jacks- 9 sets of 10 reps

Walk Distance- Fast Walk 5.8 Miles
--------------------------------
WEEK 6
Aug 8/27/19  (Tuesday)
Weekly Weigh In: 324.5 lbs
​
Morning Meal:
Guacamole with corn chips
​(yeah today was different)
 
Lunch:
-Bean burritos
6 corn tortillas
1 slice of cheese
​1 homemade oatmeal cookie

Dinner:
No Dinner
​
Daily Workout Routine:
​Walk Distance- Fast Walk  5.68 Miles (last half mile interval jogging on the straight portion of the tract while fast walking on the curves)
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​Aug 8/28/19  (Wednesday)
Morning Meal:
​-Oat Meal
2/3 cup of whole grain oats
1/2 cup of apples
15 ounces of water
cinnamon/nut meg spice
25 oz canteen cup size
 
Lunch:
1 potatoes
heads of broccoli with butter

Dinner:
1 potatoes
with shredded cheese
​apple

Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Knee issue no walk today think my jogging caused it to flare up wont jog for a while till I loose more weight
--------------------------------
Aug 8/29/19  (Thursday)
Morning Meal:
1 potato with mushrooms and onions
 
Lunch:
re-fried beans and home made tortilla chips

Dinner:
kevita
​
Daily Workout Routine:
​Walk Distance- Fast Walk 5 Miles
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Aug 8/30/19  (Friday)
My 21st Wedding anniversary
Morning Meal:
4 eggs and hollandaise sauce with potatoes cuts
kevita drink cayenne ginger
 
Lunch:
1 can of tuna, cherry tomatoes,
2 avocados 
1 banana
potato chips
kevita drink strawberry acai
oat meal cookie
Dinner:
rice
2 slices of bread
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​(Knee Hurting) No Run Day
--------------------------------
Aug 8/31/19  (Saturday)
Morning Meal:
No Breakfast
 
Lunch:
2 slices of bread
chicken and potatoes

Dinner:
chicken rice tacos
​3 chicken corn tortilla tacos unbaked)
2 slices of bread
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
--------------------------------
Sept 9/1/19  (Sunday)
Morning Meal:
potatoes and eggs
 
Lunch:
peanut butter and pineapple jam on a corn tortilla
chicken and rice with corn

Dinner:
2 oat meal cookies
avocado dip and tortilla chips
​
Daily Comments:
Well my knee injury has played a little set back for me although I feel good and still see my weight is not digressing I do feel a bit overloaded. Maybe my wanting the weight to keep going down is becoming a bit mental? Anyhow still going to walk tomorrow I do not know if the weekly weigh in will be good I think I digressed a bit..lol Hey, I am being totally honest at least how many people are that willing to be honest like this..

Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
--------------------------------
Sept 9/2/19   (Monday) 
Morning Meal:
No Breakfast
 
Lunch:
No Lunch

Dinner:
Ground turkey, hummus, yellow rice and flat bread
​
Daily Workout Routine:
​Walk Distance- Fast Walk 5.8 Miles
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WEEK 7
​Sept 9/3/19   (Tuesday) 
​Weekly Weigh In: 321.8 lbs

Morning Meal:
scrambled eggs with hash-browns
 
Lunch:
red potatoes and broccoli with mushrooms

Dinner:
4 corn tortillas shells 2 mixed with peanut butter and pineapple jam and 2 with butter and peanut butter
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
Walk Distance- Fast Walk  5 Miles
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Sept 9/4/19   (Wednesday)
Morning Meal:
No Breakfast
 
Lunch:
Re-fried beans and flat bread
Meal #7
Dinner:
homemade corn chips
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Fast Walk  5 Miles
--------------------------------
Sept 9/5/19   (Thursday)
Morning Meal:
-Apple Cinnamon Oat Meal
 
Lunch:
Basmati Rice and Tomatoes

Dinner:
​re-fried beans and homemade corn tortilla chips
​
Daily Workout Routine:
​Walk Distance- Fast Walk  5 Miles
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Sept 9/6/19   (Friday)
Morning Meal:
No breakfast
 
Lunch:
1 idaho potato
​onions and mushrooms

Dinner:
1 slice of bread
Rice and Tomatoes dish
​
Daily Workout Routine:
​Walk Distance- Fast Walk  4 Miles
--------------------------------
Sept 9/7/19   (Saturday)
Morning Meal:
eggs and 2 slices of bread,
peanuts
Lunch:
3 celery and peanut butter,
peanuts
Dinner:
tuna, avocado, corn tortilla chips, cherry tomatoes
​kevita
​
Daily Workout Routine:
​Rest Day
--------------------------------
Sept 9/8/19   (Sunday) 
Morning Meal:
-Apple Cinnamon Oat Meal
​(Meal #1)
 
Lunch:
Kevita
No Lunch

Dinner:
1 potato with an onion and mushrooms
3 cans of tuna
guacamole and corn chips
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Knee hurting no walking today
--------------------------------
Sept 9/9/19   (Monday) 
Morning Meal:
Fast Day
 
Lunch:


Dinner:
Broke Fast with 1 Avocado w/avocado dip and 1 can of tuna
​
Daily Workout Routine:
​Walk Distance- Fast Walk 5 Miles
--------------------------------


WEEK 8
​Sept 9/10/19   (Tuesday) 
​Weekly Weigh In: 318.2 lbs

Morning Meal:
-Apple Cinnamon Oat Meal
 
Lunch:
-Turkey Burgers with Fermented Red Onions

Dinner:
half a bowl of apple cinnamon oat meal and cherry tomatoes
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
Walk Distance- Fast Walk  5 Miles
--------------------------------
Sept 9/11/19  (Wednesday)
Morning Meal:
Potato and onions and mushrooms
 
Lunch:
No Lunch

Dinner: *Wedding Anniversary Date*
Salmon, 7 french bread slices, cream cheese cake hand full size, sherbert spoon full size, fruit plait, banana chips, apple chips
​
Daily Workout Routine:
​​(Knee Hurting) No Run Day
--------------------------------
Sept 9/12/19  (Thursday)
Morning Meal:
Cereal Corn Chex, two cups of milk whole, cream soda, hummus with corn chips, guacamole with pita chips, two greek yogurts
 
Lunch:
2 can of tuna, small can of baked beans, cherry tomatoes, kevita, corn chips

Dinner:
guacamole with corn chips
​
Daily Workout Routine:
​​(Knee Hurting) No Run Day
--------------------------------
Sept 9/13/19  (Friday)
Morning Meal:
potato and onion with mushrooms
Meal #8
 
Lunch:
potato and onion with mushrooms
Meal #8

Dinner:
chips and sour cream with homemade hot sauce
​
Daily Workout Routine:

​(Knee Hurting) No Run Day
--------------------------------
Sept 9/14/19  (Saturday)
Morning Meal:
apple oat meal
 
Lunch:
lentil soup

Dinner:

​
Daily Workout Routine:
​​
​(Knee Hurting) No Run Day
--------------------------------
Sept 9/15/19  (Sunday) 
Morning Meal:
potato and onion with mushrooms
Meal #6
 
Lunch:
corn chips with sour cream and homemade hot sauce
three spoons full of macaroni and cheese
Dinner:
-Falafels Hummus and Tuna
​Meal # 11
​
Daily Workout Routine:

​Walk Distance- Fast Walk 5 Miles
--------------------------------
Sept 9/16/19  (Monday) 
Morning Meal:
FAST DAY
 
Lunch:
No Lunch

Dinner:
Ground Turkey, Falafel Balls and Baba Ganoush
​Meal #12
​
Daily Workout Routine:
​Arms- biceps 4 sets of 10 reps
​Arms-tries 4 sets of 10 reps
Shoulders- delts 4 sets of 10 reps
Lats- 4 sets of 10 reps
Delts- 4 sets of 10 reps
Chest Forward Press- delts 4 sets of 10 reps
​Walk Distance- Fast Walk 5 Miles
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