Wednesday, April 20, 2016

Diet and exercise plan for 4/21/16

Diet plan


Meal: Breakfast
Time: 9 AM
What I ate or drink? Scrambled eggs, pork sausage, grits, toast
Number of calories: A
How much or number of ounces: 16 oz. water + 20 oz. coffee
Location: B
Carbs: C
Feelings and thoughts: D
Right: E
Wrong: F

Meal: Snack 1
Time: 11:20 AM
What I ate or drink? 1 cup strawberries + 1 small orange
Number of calories: A
How much or number of ounces: 8 oz. shake + 12 oz. water
Location:  B
Carbs: C
Feelings and thoughts: D
Right: E
Wrong: F

Optional
Drink and amount consumed: A
Calories: B

Meal: Snack 2
Time: 1:45 PM
Food consumed: Plain Toast
Number of calories: 140
How much or number of ounces: 8 oz. water
Location: B
Carbs: C
Feelings and thoughts: Reflection
Right: Reflection
Wrong: None

Meal: Dinner
Time: 4:30 PM
What I ate or drink? 3 ounces sausage + 1 cup broth
Number of calories: A
How much or number of ounces: 8 oz. water + 20 oz. coffee
Location:  B
Carbs: C
Feelings and thoughts: Reflection
Right: Reflection
Wrong: None

Meal: Snack 3
Time: 7:00  PM
What I ate or drink?  1 cup strawberries
Number of calories:  A
How much or number of ounces: 12 oz. water
Location:  B
Carbs: C
Feelings and thoughts: Reflection
Right: Reflection
Wrong: Reflection

Daily Totals:
Number of calories: T
How much or number of ounces:  TConsumed
Location: TLocation or TLocations
Carbs: TCarbs
Daily reflection:
Discuss and reflect on daily totals and how to correct what is in need of change.

Exercise Plan

Sample below:
Time: 8:00-8:30 AM
Exercise (s): 10-15 minutes of walking
Mindset: How it can be changed; different or similar to reflection
Health conditions: PCOS, obesity, bipolar
Equipment and clothing: yes
Reflections: I am just afraid to stay the way that I am
Motivation: I want to be healthy and stay healthy
Calories burned: 160
Pulse: 89
Time of exercise: 13 minutes
Exercise once today (including number of sets).

Time: A
Specific exercise: B
Mindset before exercise: C
Mindset after exercise: D
Equipment: E
Reflections for exercise: F
Calories burned: G
Pulse: H
Time limit of exercise: I
Actual time of exercise: J
Number of sets: K
Reflections: L