What I Ate and How I Exercised Monday

Today's Log

Breakfast: 333 Egg, Scrambled, Large 2 Each 204 Turkey Sausage 1 Serving 90 Coffee, Brewed 10 Fluid ounces 3 Milk, 2%, w/ Vitamin A & D 2 Tablespoons 15 Peppers, Bell, Yellow, Sweet, Large, 3.7in 1/4 Each 13 Onion, White, Chopped 1/8 Cup 8 Lunch: 272 Lettuce, Romaine, Shredded 3 Cups 24 Chicken Breast, Skinless, Cooked 1 Each 142 Radishes, Large, 1" - 1 1/4" 1 Each 1 Tomatoes, Fresh, Med 1 Each 22 Peppers, Bell, Yellow, Sweet, Large, 3.7in 1/4 Each 13 Honey Dijon Dressing 2 Tablespoons 70 Dinner: 374 Soup, Classic Chicken Noodle 3 1/4 Cups 374 Snacks: 695 Mini Ice Cream Sandwiches 1 Each 90 Bar, Strawberry, w/ Yogurt Coating 1 Each 140 Croissant, Plain 1 Each 240 Iced Coffee, Sml 1 Each 10 Cream, Half & Half 1 1/2 Tablespoons 29 Popcorn, Air Popped 6 Cups 186 Exercise: 650 Elliptical Light 50 Min 650

End of day weight: 271. Down two pounds from last weigh-in.

How I ate and exercised today

Really like the difference that a half-hour of decent exercise can make in my day.

Daily Report for June 23, 2013

Daily Log
Breakfast		583
Banana, Medium, 7" - 7 7/8" Long	1 Each	105
Egg, Scrambled, Large	3 Each	306
Sausage, Patty, Original, Vgtrn, Morningstar Farms	2 Each	160
Milk, Whole, 3.25%	1 Tablespoon	9
Coffee, Brewed	10 Fluid ounces	3
Lunch		233
Flax Roll-up, Damascus Bakeries	1 Slice	110
Mediterranean Hummus, Trader Joe's	3 Tablespoons	105
Tomatoes, Fresh, Med	½ Each	11
Cucumber, Sliced	6 Slices	5
Sprouts, Alfalfa, Fresh	4 Tablespoons	2
Dinner		754
Chicken Stir-fry W/ Brown And Wild Rice, Assorted Veggies	2 Servings	754
Snacks		708
Banana mango Smoothie	1 Serving	217
Mini Ice Cream Sandwiches, So Deliciously	1 Each	90
Sausage, Patty, Original, Vgtrn, Morningstar Farms	2 Each	160
Flax Roll-up, Damascus Bakeries	½ Slice	55
Popcorn, Air Popped	6 Cups	186
Exercise		522
Elliptical	30 min	391
Walking	30 min	130

Nutrients
Fat	73g	28%
Carbohydrates	282g	47%
Protein	149g	25%

Summary
Food Calories	2,278
Exercise Calories	522
Net Calories	1,756
+/- Calories	-855
Weight	-

How I ate and exercised

Suddenly remembering that I got in the best shape of my life without changing my eating at all: Just by exercising a day. Makes a huge difference. This time: Trying both.

Daily Summary Thursday Jun 20, 2013

Daily Summary for Jun 20, 2013 Export to spreadsheet

Daily Calories 600 1200 1800 2400 Daily calorie budget 2,611 Food calories consumed 2,489 Exercise calories burned 646 Net calories so far today 1,843 I can eat 768 more calories today Meal Calories Breakfast Lunch Dinner Snacks Breakfast Lunch Dinner Snacks 20.5% 17.2% 23.2% 39.1%

Today's Log Breakfast: 509 Bagel, Everything 1 Each 270 Tomatoes, Fresh, Med 1/2 Each 11 Cream Cheese 4 Tablespoons 198 Iced Coffee, Small, With Milk 1 Each 30 Lunch: 427 Lettuce, Green Leaf, Shredded 3 Cups 16 Chicken Breast, Skinless, Cooked 1 1/2 Each 213 Tomatoes, Fresh, Med 1/2 Each 11 Cucumber, Sliced 6 Slices 5 Dressing, Caesar 2 Tablespoons 150 Onion, White, Chopped 1/2 Cup 32 Dinner: 579 Rice, Brown, Medium Grain, Cooked 2 Cups 437 Chicken Breast, Skinless, Cooked 1 Each 142 Sauce, Siracha, Hot Chili 2 Tablespoons 0 Snacks: 974 Blueberries 1/2 Cup 42 Blackberries 1/2 Cup 31 Mango, Slices 1 Cup 107 Strawberries, Sliced 1/2 Cup 27 Raspberries 1/2 Cup 32 Sandwich, Chicken Teriyaki 1 Each 380 Lettuce, 6" Portion 1 Each 0 Tomatoes, 6" Portion 1 Each 5 Pickles, 6" Portion 1 Each 0 Bread, Honey Oat, 6" 1 Each 260 Mini Ice Cream Sandwiches 1 Each 90 Exercise: 646 Walking 2 mph 30 Min 117 Walking 2 mph 35 Min 137 Elliptical Light 30 Min 391