FITSPIRATION - MY FOOD AND FITNESS JOURNAL

Via www.MyFitnessPal.com

June 11, 2013

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Garden of Life - Chocolate Raw Protein Powder (11/24/12), 23 g-1 level scoop	90	7g	0g	17g	0mg	0mg	1g	6g
Navitas Naturals - Raw Chia Seeds, 15 g 2 tbs	70	7g	5g	3g	0mg	0mg	0g	6g
Navitas Naturals - Hemp Seed Raw Shelled, 1.5 Tbsp	80	3g	7g	5g	0mg	0mg	1g	1g
Navitas Naturals - Raw Cacao Powder, 2.5 tbs-(14g)	60	9g	2g	3g	0mg	10mg	0g	4g
Orange-Ingwer - Lord Nelson, 1 Cup	0	0g	0g	0g	0mg	0mg	0g	0g
Source Naturals - Wellness Formula - Herbal Defense Complex, 3 tablets	10	1g	0g	0g	0mg	15mg	0g	1g
Now - 7-Keto Supplement, 1 softgel	5	0g	1g	0g	0mg	0mg	0g	0g
Now - 5-Htp, 1 Vcap	0	0g	0g	0g	0mg	0mg	0g	0g
Mrm - Cla 1250, 1 Softgel	12	0g	2g	0g	0mg	0mg	0g	0g
Lunch
Generic - Kumpir (Turkish Baked Potato With Salad and Sauce), 1 large potato	538	47g	27g	18g	121mg	0mg	1g	7g
Circle K - Coffee- Regular (Houseblend), 10 oz	0	0g	0g	0g	0mg	0mg	4g	0g
Generic - Tzatziki Sauce, 1/2 cup	108	17g	1g	0g	0mg	4mg	0g	2g
Dinner
Generic - Basil, Raw, 10 leaves (2.g)	1	0g	0g	0g	0mg	0mg	0g	0g
Cucumber - With peel, raw, 1 cup slices	16	4g	0g	1g	0mg	2mg	2g	1g
Asparagus - Raw, 3 spear, small (5" long or less)	7	1g	0g	1g	0mg	1mg	1g	1g
Raw - Brocolli, 1 brocolli	180	0g	0g	0g	0mg	0mg	0g	0g
Generic (Per Fda) - Kumato Tomato, 1 tomato (med) / 148g / 5.3 oz	25	5g	0g	1g	0mg	20mg	3g	1g
Agrovital - Egg Bio - Middle Size, 120 g	170	1g	12g	15g	0mg	0mg	1g	0g
Garlic - Garlic (1 Clove, Raw), 4 clove (3g)	16	4g	0g	1g	0mg	4mg	0g	2g
Albertsons - Shredded Cabbage, Raw, 2 cup	40	8g	0g	2g	0mg	30mg	4g	4g
Carrot - Raw Carrot (7.5"), 168 g	66	16g	0g	2g	0mg	54mg	4g	2g
Onions - Raw, 1 cup, chopped	67	16g	0g	1g	0mg	5mg	7g	2g
Veg - Mushroom, 0.7 cup	15	4g	1g	4g	0mg	0mg	1g	1g
Oil - Extra Virgin Olive Oil., 3 teaspoons	120	0g	14g	0g	0mg	0mg	0g	0g
Source Naturals - Wellness Formula - Herbal Defense Complex, 3 tablets	10	1g	0g	0g	0mg	15mg	0g	1g
Now - 7-Keto Supplement, 1 softgel	5	0g	1g	0g	0mg	0mg	0g	0g
Now - 5-Htp, 1 Vcap	0	0g	0g	0g	0mg	0mg	0g	0g
Mrm - Cla 1250, 1 Softgel	12	0g	2g	0g	0mg	0mg	0g	0g
Snacks
Navitas Naturals - Raw Cacao Powder, 2.5 tbs-(14g)	60	9g	2g	3g	0mg	10mg	0g	4g
Navitas Naturals - Hemp Seed Raw Shelled, 1.5 Tbsp	80	3g	7g	5g	0mg	0mg	1g	1g
Navitas Naturals - Raw Chia Seeds, 15 g 2 tbs	70	7g	5g	3g	0mg	0mg	0g	6g
Garden of Life - Chocolate Raw Protein Powder (11/24/12), 23 g-1 level scoop	90	7g	0g	17g	0mg	0mg	1g	6g
Navitas - Organic Raw Camu Camu Powder, 1 tspoon	20	4g	0g	0g	0mg	0mg	0g	0g
Lidl - Lord Nelson - Green Tea With Vanilla, 1 bag	0	0g	0g	0g	0mg	0mg	0g	0g
Aldi - Spiesse Quark, 100 gramos	68	4g	0g	12g	0mg	0mg	0g	0g
TOTAL:	2,111	185g	89g	114g	121mg	170mg	32g	59g

Food Notes

Made all my meals at home - had lunch at an authentic Turkish restaurant called Kumpir. It's basically a charcoal oven roasted baked potato that they loaded with veggies and some mysterious tzatziki sauce. It was so worth it!!

EXERCISES	Calories	Minutes	Sets	Reps	Weight
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog	269	60
Running (jogging), 10 mph (6 min mile)	653	30
Strength Training
Shoulder Press			1	15	11
Shoulder Press			1	15	17
Shoulder Press			1	15	22
Shoulder Press			1	15	28
Lateral Raise, Dumbbell, Side			3	15	11
Lateral Raise, Dumbbell, Front			3	15	11
Car Driver, Shoulder			3	15	22
Lying Rear Delt Raise			5	15	11
TOTALS:	922	90	18	120	133

Exercise notes

Shoulder work out took 30 minutes today. 15 minute run to gym, 15 minute run home. Feelin good feelin great!