If you are new to the series, go through How to start a weight loss Program, week 1, week 2, week 3 , week 4, week 5 , week 6, week 7, week 8 week9 , week10, week 11, week 12, week 13, week 14, week 15, week 16 and week 17.
This month i had 4 sessions with my Personal trainer, NeTia P. Anderson. It was on Thursdays, 6.30am to 7.30am. It included warm up, 10min cardio on treadmill with grade-15 and then strength training exercise. Our time together was short and sweaty, but each exercise pushed me beyond my comfort zone in the best way possible. Thanks Netia. You are awesome!!!
Week 21
Exercise : Burned 296cal from gym by treadmill, elliptical and strength training
Exercise : Burned 400cal from gym by treadmill, elliptical and strength training
Starting weight : 178.5lbs
Week 1 : 174.3lbs
week 2 : 171.9lbs
week 3 : 169.5lbs
week 4 : 170.8lbs
week 5 : 168.6lbs
A gap of 5months
Week 6 : 177.5lbs
Week 7 : 175lbs
Week 8 : 175lbs
Week 9 : 174.5lbs
week 10 : 174.2lbs
Week 11 : 173.9lbs
Week 12 : 173.9lbs
Week 13 : 173.5lbs
Week 14 : 173.2lbs
Week 15 : 172.8lbs
Week 16 : 172lbs
Week 17 : 171lbs
Week 18 : 170.8lbs
Week 19 : 170.4lbs
Week 20 : 170lbs
Week 21 : 169.2lbs
Week 22 : 168.9lbs
Cheers,
Lena
This month i had 4 sessions with my Personal trainer, NeTia P. Anderson. It was on Thursdays, 6.30am to 7.30am. It included warm up, 10min cardio on treadmill with grade-15 and then strength training exercise. Our time together was short and sweaty, but each exercise pushed me beyond my comfort zone in the best way possible. Thanks Netia. You are awesome!!!
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| Grilled chicken, Edamme , Cherry tomato and Feta salad |
Week 18
July1st 2014
Breakfast : Mixed fruit Smoothie with lemon juice and honey : 315cal
Morning snack : 2 Prunes : 33cal and 1 plum : 32cal
Lunch : Focaccia with pesto and cherry tomatoes : 392cal
Evening snack : Laughing cow - light creamy Swiss cheese : 35cal
Dinner : sweet corn boiled with salt, homemade tortilla chips with Parmesan cheese and olive oil : My dinner was over , but my hus and kid brought a cheese pizza at 10.30pm and i could nt resist myself.It could be a good diet day but now my diner alone is 1003cal.
Total : 1810cal
Exercise : burned 147cal from slow walking for 30min
July 2nd
Breakfast : Mixed fruit smoothie : 315cal
Morning snack : 1 Prune : 17cal
Lunch : Wahoo's carnitas enchilada with green sauce : 226cal and black beans and brown rice : 466cal
Evening snack : Laughing cow - light creamy Swiss cheese : 35cal
Dinner : Chicken dry roast 37cal, spinach thoran / stir fry 26cal and 1cup diced watermelon 46cal : total 109cal
Total :1193cal
Exercise : Burned 201 calories from treadmill (i think i compensated yesterday's guilt of eating pizza :) )
July 3rd
Breakfast : homemade Masala dosa wih coconut chutney : 391cal
Morning snack : 1 Prune : 17cal
Lunch : Ham Burger and good humor strawberry short cake : 745cal
Dinner : Kerala Chicken dry roast(.5 serving) : 184cal and 1 small apple ; 55cal
Total : 1392cal
Exercise : climbed the stairs for 10min : 55cal
July 4th
Breakfast : Mixed fruit smoothie : 343cal
Lunch : boiled sweet corn : 165cal, 2 boiled eggs
Dinner : rice , fish curry : 469cal
July 5th
It was a trip to San Fransisco for 2days.. Obviously im not with in my calorie goal. Ate from outside pancake for breakfast , pizza for lunch and salad for dinner... but 251 extra calories i ate :(
July 6th
2nd day of the trip, better than yesterday's food but i ate 158 extra calories..
July 7th
Breakfast : mixed berry smoothie : 343cal
Morning snack : 1 prune : 17cal
Lunch : a Coimbatore street food called Kalan made with mushroom : 537
Evening snack : Lemon pound cake : 210cal
Dinner : 3 apricots 60cal and 1 slice bread 100cal : 160cal
Total : 1267cal
Week 19Breakfast : Mixed fruit Smoothie with lemon juice and honey : 315cal
Morning snack : 2 Prunes : 33cal and 1 plum : 32cal
Lunch : Focaccia with pesto and cherry tomatoes : 392cal
Evening snack : Laughing cow - light creamy Swiss cheese : 35cal
Dinner : sweet corn boiled with salt, homemade tortilla chips with Parmesan cheese and olive oil : My dinner was over , but my hus and kid brought a cheese pizza at 10.30pm and i could nt resist myself.It could be a good diet day but now my diner alone is 1003cal.
Total : 1810cal
Exercise : burned 147cal from slow walking for 30min
July 2nd
Breakfast : Mixed fruit smoothie : 315cal
Morning snack : 1 Prune : 17cal
Lunch : Wahoo's carnitas enchilada with green sauce : 226cal and black beans and brown rice : 466cal
Evening snack : Laughing cow - light creamy Swiss cheese : 35cal
Dinner : Chicken dry roast 37cal, spinach thoran / stir fry 26cal and 1cup diced watermelon 46cal : total 109cal
Total :1193cal
Exercise : Burned 201 calories from treadmill (i think i compensated yesterday's guilt of eating pizza :) )
July 3rd
Breakfast : homemade Masala dosa wih coconut chutney : 391cal
Morning snack : 1 Prune : 17cal
Lunch : Ham Burger and good humor strawberry short cake : 745cal
Dinner : Kerala Chicken dry roast(.5 serving) : 184cal and 1 small apple ; 55cal
Total : 1392cal
Exercise : climbed the stairs for 10min : 55cal
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| Mixed Berry Smoothie 343cal |
July 4th
Breakfast : Mixed fruit smoothie : 343cal
Lunch : boiled sweet corn : 165cal, 2 boiled eggs
Dinner : rice , fish curry : 469cal
July 5th
It was a trip to San Fransisco for 2days.. Obviously im not with in my calorie goal. Ate from outside pancake for breakfast , pizza for lunch and salad for dinner... but 251 extra calories i ate :(
July 6th
2nd day of the trip, better than yesterday's food but i ate 158 extra calories..
July 7th
Breakfast : mixed berry smoothie : 343cal
Morning snack : 1 prune : 17cal
Lunch : a Coimbatore street food called Kalan made with mushroom : 537
Evening snack : Lemon pound cake : 210cal
Dinner : 3 apricots 60cal and 1 slice bread 100cal : 160cal
Total : 1267cal
July 8th
Breakfast : mixed berry smoothie with cocoa, lemon juice : 353cal
Lunch : chappathi and potato masala : 378cal
Evening snack : Laughing cow - light creamy Swiss cheese : 35cal
Dinner :1cup rice 180cal , 4oz shrimp roast 160cal , 1/2cup dal 116cal, and spinach stir fry 83cal : 539cal
Total : 1305cal
July 9th
Breakfast : mixed berry smoothie : 248cal
Morning snack : chocolate biscotti : 160cal
Lunch : boiled sweet corn 160cal , pan seared tilapia 176ccal : 336cal
Evening snack : prunes 17cal, lemon pound cake 280cal : 297cal
Dinner : 2 fried egg, spinach thoran, hummus, pretzels : 381cal
Total : 1422cal
Exercise : Burned 325 cal from 1 hr 10min walking
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| Tortilla wrap with Portobello Mushrooms, Spinach, egg and Peppers |
July 10th
Breakfast : Cereals - 21 Frosted mini wheats with 1/4cup skim milk, 1/2cup blueberries and 1cup apple : 361cal
Lunch : from a Korean restaurant - 1cup Korean Noodles, 1/4cup spicy beef curry, 1/4cup Korean chicken : 408cal
Evening snack : Cold creamery cotton candy ice cream : 133cal
Dinner : 1cup lemon rice with peanuts : 408cal
Total : 1497cal
Exercise : Burned 261calories from walking
July 11th
Breakfast : 2 toasted wheat bread : 110cal
Lunch : 2 fried eggs in 1tsp olive oil and 1carrot : 225cal
Evening snack : Homemade baked sweet potato chips : 160cal
Dinner : it was an Evening party in my husband's office. Burger, baked beans, Biriyani : approx. 1110cal (i know its too much, so i ran to gym after 2hrs and worked out well to be with in my calorie goal)
Total : 1605cal
Exercise : Burned 206calories from walking
July 12th
Breakfast : 2 slice wheat bread, .5tbsp blueberry jam and .24tbsp unsalted butter : 160cal
Morning snack : French onion sun chips : 210cal , Prune : 17cal
Lunch : 1.5cups rice and 2 servings of my chicken dry roast : 1125cal (today i didn limit my portions. After 5 months i had what i used to eat earlier. i thought i will workout in the evening, but coudn't do it.. and i realized, morning workouts are better, so we can eat within our calorie goal)
Evening snack : 1milk chocolate covered almond : 5cal
Dinner : i didn eat dinner as i didn exercise and i had gone beyond my calorie goal because of my heavy lunch.
Total : 1517cal
July 13th
Breakfast : Oats porridge : 256cal
Lunch : 1cup rice180cal, pan seared 6oz tilapia235cal, 1cup Avial 183cal : 598cal
Evening snack : prune : 17cal
Dinner : half serving of Berkley Farms low-fat cottage cheese 200cal, parippu vada(Lenthil fritters) 264cal, dreyers chocolate chip icecream 240cal : 714cal
Total : 1575cal
Exercise : burned 356 cal from treadmill
July 14th
Breakfast : 2 hard boiled eggs 160cal and 1 laughing cow Swiss cheese wedge 35cal
Lunch : 1 appam and phirni : 512cal
Evening snack : prune 17cal
Dinner : Dinner was from a salad bar "sweet tomatoes" : 800cal
Total : 1524cal
Week 20
July 15th
Breakfast : Mixed berry smoothie with 1carrot, honey and lemon juice : 253cal
Lunch : 1cup basmati rice 150cal, 1serving of homemade chilly chicken 481cal
Evening snack : my daughter wanted to eat doughnut from Krispy kreme. Successfully i controlled myself and had a chocolate latte, but still it is high in calorie. i thought i took a healthy option 260cal
Dinner : half cup veg fried rice 129cal , half cup blue berries 21cal , 1 fried egg 101cal and phirni 178cal
Total : 1573cal
Exercise : Burned 301 cal from gym. Treadmill, elliptical, strength training
July 16th
Breakfast : 1gala apple 80cal
Morning snack : 2prunes : 33cal
Lunch : 1cup basmati rice and 1.25servings of my chilly chicken : 751cal
Evening snack : 1.25cups strawberry ice cream : 300cal
Dinner : a healthy option to my pizza, 2 tortillas topped with mozzarella and pan seared tilapia : 392cal
Total : 1556cal
Exercise : burned 317cal from gym. Treadmill, elliptical, strength training
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| Frosted Mini wheats with berries and 2% fat milk |
July 17th
Breakfast : cereals - 21 frosted mini wheats, 1/4cup 2%fat milk, 1/2cup blueberries and 6 strawberries : 290cal
Lunch : leftover chilly chicken : 481cal
snacks : nutella, apple : 400cal , cheese wedge 35cal
Dinner : tortilla wrap with egg and mushrooms : 392cal
Total : 1598cal
Exercise : Burned 528cal from gym. Treadmill, elliptical, strength training
July 18th
Breakfast : 1egg sandwich : 320cal
Lunch : Wheat dosa with chutney 131cal and homemade baklava 800cal : 931cal
Dinner : 1 boxed salad of mixed green with cranberries and pecans : 260cal
Total : 1511cal
July 19th
Breakfast : cereals with mini wheats and 1/2cup 2%fat milk , strawberries : 247cal
Lunch : Pan seared Tilapia and stir fried Okra : 356cal
Dinner : chicken dry roast 381cal, matta rice 180cal, 2 parippu vada 132cal , Broken wheat kheer 310cal : 1003cal
Total 1566cal
July 20th
Breakfast : cereals with mini wheats and 1/2cup 2%fat milk , strawberries : 248cal
Lunch : chicken dry roast 381cal, matta rice 180cal : 561cal
Dinner : 2 roti 170 cal, 1 bowl butter chicken 314cal and tandoori chicken 2 small piece 348cal : 832cal
Total : 1681cal
July 21st
Breakfast : cereals with mini wheats and 1/2cup 2%fat milk , 8 strawberries : 288cal
Morning snack : 2 prunes : 33al
Lunch : 2 roti 170 cal, 1 bowl butter chicken 314caland 1/5 cheese pizza from 'fresh and easy' : 706cal
Evening snack : 1/4 cup peanuts : 160 cal
Dinner : 100g Beef steak with mushroom sauce 326cal , sauteed spinach 41cal and homemade phirni 178cal
Total : 1732cal
Exercise : Burned 346cal from gym by treadmill, elliptical and strength training
July 22nd
Breakfast : fruit bowl with 6 strawberries, 1 gala apple, 1 apricot, 1/2 cup blueberries and 1/2cup peanut butter cup cereals : 263cal
Lunch : Chick pea and spinach wrap 320cal and 3piece Baklava 495cal
Evening snack : 2 homemade Paneer cutlet : 127cal
Dinner : 'Elephant bar' Kung pao Chicken and Shrimp half serving : 555cal
Total : 1760
Exercise : Burned 296cal from gym by treadmill, elliptical and strength training
July 23rd
Breakfast : fruit bowl with 6 strawberries, 1cup watermelon and 1/2 cup blueberries : 127cal
Lunch : Leftover from dinner and boiled broccoli : 664cal
Dinner : Sweet corn boiled with salt 166cal ,boiled chickpeas 135cal, lettuce, ranch dressing and pan seared tilapia 595cal
Total : 1386cal
Exercise : Burned 400cal from gym by treadmill, elliptical and strength training
July 24th
Breakfast : fruit bowl with 6 strawberries, 1cup watermelon and 1/2 cup blueberries, gala apple, hot cocoa and 1 'laughing cow' light creamy Swiss cheese : 292cal
Lunch : 1 roti 120cal , shrimp roast 101cal
Dinner : pepper chicken 207cal and chicken biriyani 584cal
Total : 1304cal
Exercise : Burned 200cal from gym by treadmill, elliptical and strength training
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| Homemade Granola, Greek Yogurt and blueberry Parfait 352cal |
July25th
Breakfast : 1/2Cup low fat Greek yogurt 70cal, 1/2cup granola 241cal and 1/2cup blueberries 41cal : 352cal
Morning snack : Boiled egg : 108cal
Lunch : pepper chicken 207cal , 1.5cup matta rice 270cal and 1/4cup pumpkin curry 35cal
Evening snack : Breyer's Snicker's ice cream : 375cal
Dinner : salad with 2cups romaine, pecans, raisins, ranch, crumbled feta cheese, olives and carrots : 267cal
Total : 1614cal
Exercise : Burned 310cal from gym by treadmill, elliptical and strength training
July 26th
Breakfast : 1/2Cup low fat Greek yogurt 70cal, 1/2cup granola 241cal and 1/2cup blueberries 41cal : 352cal
Lunch : half serving of pepper chicken 191cal , 1.5cup matta rice 269cal
Dinner : 'In n out' Ham Burger 375cal and french fries 198cal
Total : 1385cal
July 27th
Breakfast : 1/2Cup low fat Greek yogurt 70cal, 1/2cup granola 241cal and 1/2cup blueberries 41cal : 352cal
Lunch : salad with 2cups romaine, pecans, raisins, ranch, crumbled feta cheese, olives, chickpeas and carrots : 365cal
Dinner : pan seared Tilapia 471cal , ragada patties 225cal : 696cal
Total : 1413cal
July 28th
Breakfast : 1/2Cup low fat Greek yogurt 70cal, 1/2cup granola 241cal and 1/2cup blueberries 41cal : 352cal
Lunch : salad with 2cups romaine, pecans, raisins, ranch, crumbled feta cheese, olives, chickpeas, 2 ears of sweet corn and carrots : 557cal
Dinner : Moong dal Dhokla 4 pieces 129cal and Tapioca and egg stir fry 367cal : 496cal
Total : 1405cal
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| Pan seared Tilapia and Chickpea, sweet corn salad |
Week 22
July 29th
Breakfast : 1/2Cup low fat Greek yogurt 70cal, 1/2cup granola 241cal and 1/2cup blueberries 41cal : 352cal
Morning snack : 'Laughing cow' Light creamy Swiss cheese wedge : 35cal
Lunch : salad with 2cups romaine, 3oz pan seared tilapia, ranch and crumbled feta cheese : 158cal
Dinner : 1cup rice 270cal, pan seared tilapia 235cal and 1/2cup dal 168cal : 673cal
Total : 1218cal
Exercise : Burned 444cal from gym by treadmill, elliptical and strength training
July 30th
Breakfast : 1/2Cup low fat Greek yogurt 70cal, 1/2cup granola 241cal and 1/2cup blueberries 41cal : 355cal
Morning snack : Prunes : 17cal
Lunch : salad with 2cups romaine, 3oz pan seared chicken 180cal, ranch, edamme and crumbled feta cheese : 418cal
Evening : 'Cold stone creamery' Cotton candy ice cream : 530cal (i know ,,,that number sucks!!, but my daughter was so excited to go there and i was super excited to eat it)
Dinner : Boxed seafood salad 220cal, broccoli crunch salad 38cal and crunchy chicken 180cal : 438cal
Total : 1758cal
July 31st
Breakfast : 1Cup multigrain cheerios 110cal, 1/2cup granola 241cal and 1/2cup blueberries 41cal : 355cal
Morning snack : Banana : 105cal
Lunch : Pan seared chicken breast 180cal, sweet corn boiled 96cal 7 steamed asparagus 17cl : 291cal
Evening snack : 2 chocolate chip cookies : 270cal
Dinner : 4 Rice roti 340cal and kadala curry 90cal : 430cal
Total : 1263cal
Exercise : Burned 444cal from gym by treadmill, elliptical and strength training
Week 1 : 174.3lbs
week 2 : 171.9lbs
week 3 : 169.5lbs
week 4 : 170.8lbs
week 5 : 168.6lbs
A gap of 5months
Week 6 : 177.5lbs
Week 7 : 175lbs
Week 8 : 175lbs
Week 9 : 174.5lbs
week 10 : 174.2lbs
Week 11 : 173.9lbs
Week 12 : 173.9lbs
Week 13 : 173.5lbs
Week 14 : 173.2lbs
Week 15 : 172.8lbs
Week 16 : 172lbs
Week 17 : 171lbs
Week 18 : 170.8lbs
Week 19 : 170.4lbs
Week 20 : 170lbs
Week 21 : 169.2lbs
Week 22 : 168.9lbs
Cheers,
Lena
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