8/22/15- Day 15 food/calorie/diet/workout challenge-It’s all good

First I’d like to say sorry for all the ranting and whining yesterday about my screw up. I found this picture this morning and I decided I needed to get over it.wpid-wp-1440273104671.jpgI had to let go of my guilt and decided to not even think about it anymore. I had a bad day, I screwed up, so what. it’s over.  I got up this morning and  walked/ran 4.4 miles.  I drank only orange juice, coffee and water before I went. I burned 440 calories. My pace improved and I did .4 miles more in the same amount of time. I ate well today and I worked in the yard, and I worked out after dinner. I think I made up for my mistake. I don’t think I should have gotten all so upset about it. it really didn’t help anything. I feel much better about myself today. Yah I have a chocolate problem, next time I will try harder to get control over it.

Today’s food breakfast -4 egg whites, a slice of cheese and 2 slices of turkey bacon, OJ and coffee to drink. Lunch was 4 slices of Natural Selects chicken breast and a mozzarella cheese stick. I made Coconut Flour Peanut butter cookies for a snack. I ate 4 of them. Dinner -was a grilled lamb chop, salad with egg, tomatoes, garden lettuce, and kale with Light Raspberry Vinaigrette, and 1/4th C. of Uncle Ben’s brown rice. And of course, post workout whey protein and 2 more coconut flour peanut butter cookies.

Total for the Day– 1430 Calories, 60 grams-FAT, 112 grams- Carbs, 118 grams of Protein

My workout was shoulders and abs. I used 12 pound dumbells, 3 sets 0f 10 on shoulder presses. same amt. on rear delts, 4 sets of 10 of front raises, 3 sets of 8 of seated Arnold’s, and then 4 sets of 10 with 5 pounds on front and side lateral raises. Then just a bunch of ab stuff, crunches, bicycles, side crunches, straight leg crunches, and a 1 minute plank. My strain is so much better, thank GOD. I barely notice the pain anymore.

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