Day 4 & 5 - Food & Workout

Day 4 & 5 - Logs

 

 

Day 4

 

- REST DAY (hooray)

 

Remember, having an off/rest day does not mean the same thing as going on a binge. Stick with healthy/clean eating but allow yourself a treat. Mine was a couple glasses of my favorite white wine :)

 

 Day 5

 

- 1 mile warm- up: 8:28 (my pace)  - treadmill

 

- Repeat arm workout from my Day-1 workout log

 

*make sure your rest intervals are no longer than 10-40 seconds in between exercises. This ensures you are keeping your heart rate up to burn more calories and fatigue the muscles faster*

 

 - COOL DOWN and stretch those muscles (they SHOULD be sore today)

 

 

I noticed that today my calories were a bit on the low side (especially since I am still breastfeeding our daughter). However, I do take a daily prenatal vitamin, vitamin D, and glucosamine supplement. I can always add a couple handfuls of almonds for extra calories if I get hungry later. When I eat higher fat food like the avocados and mayo I had for lunch, I don't get as hungry because I feel full much longer through the day. Also, make sure you are still drinking LOTS & LOTS of water!

 

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
General Mills - Kix, 30 g (1 1/4 cups)	110	25g	1g	2g	0mg	180mg	3g	3g
Stonyfield Organic - Plain Greek Yogurt 0% Fat, 5.3 OZ	80	6g	0g	15g	5mg	60mg	6g	0g
Honey - Clover, 0.3 Tablespoon	18	5g	0g	0g	0mg	0mg	5g	0g
Starbucks Coffee - Americano- Black 473ml (16 Oz), 16 oz	15	3g	0g	1g	0mg	0mg	0g	0g
Silk - Unsweetened Organic Soy Milk, 0.5 cup (240 ml)	40	2g	2g	4g	0mg	35mg	1g	1g
Lunch
Best Foods Mayo - Light Mayo, 2 tbsp	70	2g	7g	0g	9mg	250mg	0g	0g
Avocado (Hass) (Net Carbs) - Medium, 1/2 medium	125	2g	13g	0g	0mg	0mg	0g	5g
Foster Farms Chicken Breast - Boiled Chicken, 4 oz	120	0g	2g	26g	65mg	75mg	0g	0g
Onion Red - Veggie - Fresh, 0.25 red onion (medium/.75 cup)	10	2g	0g	0g	0mg	0mg	2g	1g
Dinner
Generic - Flax Meal, 1 Tbsp (30 ml)	30	2g	2g	2g	0mg	0mg	0g	2g
Silk - Unsweetened Organic Soy Milk, 1 cup (240 ml)	80	3g	4g	7g	0mg	70mg	1g	2g
Optimum Nutrition - Whey Protein Vanilla Ice Cream, 1 Rounded Scoop (30.4 g)	120	3g	1g	24g	30mg	130mg	1g	0g
Truvia - Packet, 1 packets (3.5g)	0	3g	0g	0g	0mg	0mg	0g	0g
Dole - Frozen Fruit - Sliced Peaches, 1 cup (140 g)	60	13g	0g	1g	0mg	0mg	9g	2g
Snacks
Organic Valley - Milk - Fat Free, 0.24 cup	22	3g	0g	2g	1mg	30mg	3g	0g
Fruit - Banana Medium, 1 Banana (100)g	91	19g	0g	1g	0mg	1mg	12g	2g
Homemade - Frozen Grapes, 1 cup	62	16g	0g	1g	0mg	2mg	15g	1g
TOTAL:	1,053	109g	32g	86g	110mg	833mg	58g	19g