Thursday, 9 February 2012
Body Measures
Height: 169 cm, or 5' 6 1/2"
Weight: 136 pounds
Shoulder Girth: 99 cm
Neck: 32 cm
Armspan: 171 cm
Biceps: R- 26 cm, L- 26.3 cm
Forearms: R- 24 cm, L- 24 cm
Chest: 85.5 cm
Waist: 72 cm
Hips: 89.6 cm
Thighs: R- 50 cm, L- 51 cm
Calves: R- 36 cm, L- 37.5 cm
Inseam: 81.5 cm
% Body Fat: 21.9
BMI: 21.6
Waist/Hip Ratio: 0.80
My Eating Habits
Monday, Feb. 6
Breakfast- Organic oatmeal, 2 eggs, Water
Lunch- Mixed green salad w/ Chicken breast, Rice crackers, Orange, Soy milk
Snack- 0% Greek yogurt, banana
Dinner- Brown rice pasta w/Turkey meatballs and Tomato sauce, Water
Exercise- None :(
Snack- Whey protein shake made with Soy milk
7.5 hours sleep
Tuesday, Feb. 7
Breakfast- Banana w/ Peanut butter, 2 eggs, Water
Lunch- 2 Small whole wheat wraps w/ Chicken breast, Lettuce, Tomato
Snack- Larabar, Rice crackers, Chocolate soy milk
Dinner- Chicken, Sweet potato, Asparagus, Water
Exercise- 30 minute run
Snack- 0% Greek yogurt, Orange
9 hours sleep
Wednesday, Feb. 8
Breakfast- Organic oatmeal, Soy milk, Water
Lunch- Gluten free brown rice wrap w/Chicken, Lettuce, Cheese. 0% Greek yogourt, 5 Turkey meatballs
Snack- Banana, Water, Fibre 1 bar
Dinner- Fish, Sweet potato fries, Carrots, Cantaloupe, Water
Exercise- 60 minute arm/ab workout
Snack- Whey protein shake made with soy milk
8 hours sleep
Thursday, Feb. 9
Breakfast- Organic oatmeal, Scrambled eggs, Applesauce, Water
Lunch- Spinach salad w/Chicken, 0% Greek Yogurt, Rice Crackers, Apple
Snack- Chocolate soy milk
Dinner- Chili, Basmati rice, water
Exercise- 30 minute leg workout
Snack- 0% Greek yogurt
8 hours sleep
Friday, Feb. 10
Breakfast- Organic oatmeal, 0% Greek yogurt
Lunch- Whole wheat wrap w/chicken, lettuce, tomato
Dinner- Spinach pizza, mixed greens salad, water
Exercise- None :(
Snack- Soy milk
7 hours sleep
Saturday, Feb 11
Breakfast- Scrambled eggs, Oatmeal, Water
Lunch- Apple, Chocolate bun
Dinner-Salad w/ Chicken, Whey protein shake made with Soy milk
Exercise-30 minute run
Snack-0% Greek yogurt, Gluten free rice granola bar
7 hours sleep
Sunday, Feb 12
Breakfast- Gluten free Buckwheat pancakes, Coffee, Water
Lunch- Gluten free brown rice wrap w/ Tuna and lettuce, Cucumber, Rice crackers, Soy milk
Dinner- Ground turkey&brown beans on Gluten free bun, Cabbage, Milk, Water
Exercise- Walked around for 5 hours at work!
Snack- Apple, Peanut butter
8 hours of sleep
Breakfast- Organic oatmeal, 2 eggs, Water
Lunch- Mixed green salad w/ Chicken breast, Rice crackers, Orange, Soy milk
Snack- 0% Greek yogurt, banana
Dinner- Brown rice pasta w/Turkey meatballs and Tomato sauce, Water
Exercise- None :(
Snack- Whey protein shake made with Soy milk
7.5 hours sleep
Tuesday, Feb. 7
Breakfast- Banana w/ Peanut butter, 2 eggs, Water
Lunch- 2 Small whole wheat wraps w/ Chicken breast, Lettuce, Tomato
Snack- Larabar, Rice crackers, Chocolate soy milk
Dinner- Chicken, Sweet potato, Asparagus, Water
Exercise- 30 minute run
Snack- 0% Greek yogurt, Orange
9 hours sleep
Wednesday, Feb. 8
Breakfast- Organic oatmeal, Soy milk, Water
Lunch- Gluten free brown rice wrap w/Chicken, Lettuce, Cheese. 0% Greek yogourt, 5 Turkey meatballs
Snack- Banana, Water, Fibre 1 bar
Dinner- Fish, Sweet potato fries, Carrots, Cantaloupe, Water
Exercise- 60 minute arm/ab workout
Snack- Whey protein shake made with soy milk
8 hours sleep
Thursday, Feb. 9
Breakfast- Organic oatmeal, Scrambled eggs, Applesauce, Water
Lunch- Spinach salad w/Chicken, 0% Greek Yogurt, Rice Crackers, Apple
Snack- Chocolate soy milk
Dinner- Chili, Basmati rice, water
Exercise- 30 minute leg workout
Snack- 0% Greek yogurt
8 hours sleep
Friday, Feb. 10
Breakfast- Organic oatmeal, 0% Greek yogurt
Lunch- Whole wheat wrap w/chicken, lettuce, tomato
Dinner- Spinach pizza, mixed greens salad, water
Exercise- None :(
Snack- Soy milk
7 hours sleep
Saturday, Feb 11
Breakfast- Scrambled eggs, Oatmeal, Water
Lunch- Apple, Chocolate bun
Dinner-Salad w/ Chicken, Whey protein shake made with Soy milk
Exercise-30 minute run
Snack-0% Greek yogurt, Gluten free rice granola bar
7 hours sleep
Sunday, Feb 12
Breakfast- Gluten free Buckwheat pancakes, Coffee, Water
Lunch- Gluten free brown rice wrap w/ Tuna and lettuce, Cucumber, Rice crackers, Soy milk
Dinner- Ground turkey&brown beans on Gluten free bun, Cabbage, Milk, Water
Exercise- Walked around for 5 hours at work!
Snack- Apple, Peanut butter
8 hours of sleep
My Goals
Social/Emotional Goal:
S. Be more proud of my accomplishments, I tend to be hard on everyone especially myself.
M. This is not a measurable goal; however, I still think that it is a good one for me.
A. This is an attainable goal that can be attained with a good mental state.
R. It is realistic, everyone has control over the way that they are/can be.
T. By the end the semester I hope to be better at this; after I have worked hard and hopefully achieved my ideal marks it will probably be easier for me to do this.
Fitness Goal:
S. My fitness goal is to stretch more. I already do some cardio and some muscle work, but I do not stretch very much at all, and this is also an important part of maintaining a fit and healthy body.
M. This is a measurable goal; I will be able to track flexibility.
A. This is an attainable goal, it should not be too difficult to work some stretching into my exercise.
R. It is realistic, because stretching is not a very hard thing to do.
T. By the end of the semester I hope to be better at this by doing more stretches when working out and running and building up better flexibility.
Nutritional Goal:
S. My nutritional goal is to eat a wider variety of foods. I feel like I already eat quite well, however I tend to eat the same things all the time.
M. This is a measurable goal; I can figure out what I eat right now, and then start adding things and then re-evaluating later.
A. This is an attainable goal, eating more different foods is not that much more effort.
R. It is realistic as well, because everyone has the potential to make their diet better.
T. By the end of the semester I hope to have expanded my variety and have eaten more different types of food. I can go shopping with my parents and encourage them to buy more things that we don't usually have, and eat different things that we have at home already and that I'm either too lazy to make or just don't particularly like.
S. Be more proud of my accomplishments, I tend to be hard on everyone especially myself.
M. This is not a measurable goal; however, I still think that it is a good one for me.
A. This is an attainable goal that can be attained with a good mental state.
R. It is realistic, everyone has control over the way that they are/can be.
T. By the end the semester I hope to be better at this; after I have worked hard and hopefully achieved my ideal marks it will probably be easier for me to do this.
Fitness Goal:
S. My fitness goal is to stretch more. I already do some cardio and some muscle work, but I do not stretch very much at all, and this is also an important part of maintaining a fit and healthy body.
M. This is a measurable goal; I will be able to track flexibility.
A. This is an attainable goal, it should not be too difficult to work some stretching into my exercise.
R. It is realistic, because stretching is not a very hard thing to do.
T. By the end of the semester I hope to be better at this by doing more stretches when working out and running and building up better flexibility.
Nutritional Goal:
S. My nutritional goal is to eat a wider variety of foods. I feel like I already eat quite well, however I tend to eat the same things all the time.
M. This is a measurable goal; I can figure out what I eat right now, and then start adding things and then re-evaluating later.
A. This is an attainable goal, eating more different foods is not that much more effort.
R. It is realistic as well, because everyone has the potential to make their diet better.
T. By the end of the semester I hope to have expanded my variety and have eaten more different types of food. I can go shopping with my parents and encourage them to buy more things that we don't usually have, and eat different things that we have at home already and that I'm either too lazy to make or just don't particularly like.
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