| l |
| MY PROGRESS CHART |
| WHAT I DO |
| MY DIET |
| TYPICAL DAY |
| MY GOAL /MY MODEL (120lbs) |
| WEEKLY COMMENT AFTER WEIGH IN |
| This is the diet I follow it helps me because the amount I eat daily adds upto 1,600 calories approximately and I dont have to count them each day. When I maintain my weight I will start eating 200 extra calories to make 1,800 cals. These 200 cals will be purely for my enjoyment! 3 Oreo cookies for example. Not to state I dont do this once or twice a week. 6 servings fibres 6 servings protein 2 servings dairy 1 serving of protein is soy or nuts 3 servings fruit 4-5 servings veggies 1.5-2 litres water fats (I dont count them, i just use oil for cooking and maybe a little sugar from time to time) |
| Monday Tuesday Wednesday Thursday Friday Saturday Sunday |
| Breakfast Lunch 2 slices wholegrain with 1 tspoon pb. 1 veg soup 1 cup 1% fat milk 1 serv salad Orange Juice 1 soy drink/ dessert Snack Dinner yoghurt with banana 3 serv pasta apple 5 serv chicken with veg sauce 3 cups air popped popcorn 2 serv salad |
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| 30 mins cardio 20 mins strength training 10 stretching 10 mins abs YOGA |
| �0 mins cardio 20 mins Yogalates 10 mins abs |
| �0 mins cardio 20 mins strength training 10 stretching 10 mins abs PILATES |
| 60 mins cardio 20 mins strength training 10 stretching 10 mins abs Belly dancing |
| RESTING DAY |
| 60 mins cardio 20 mins Yogalates 10 mins abs |
| 30 mins cardio 20 mins Yogalates 10 mins abs |
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| DATE |
| HT |
| GOAL WT |
| LOST |
| LAST WEIGHED |
| BUST |
| HIPS |
| WAIST |
| 5'4'' |
| 1.65 |
| 5'4'' |
| 1.65 |
| 61.4/9st9lbs/135 |
| 59.8/9st5lbs/131 |
| 58/9st /127lb |
| 8st 8lbs |
| 54.4 kgs |
| 120lbs |
| 0lbs |
| 3lbs |
| 8lbs |
| 36'' |
| 36" |
| 31" |
| 92cm |
| 92cm |
| 79cm |
| 120lbs |
| 4lbs |
| 28/05/04 |
| 05/06/04 |
| 18/06/04 |
| 25/06/04 |
| 60/9st6lbs/132 |
| stuck for 2 weeks added 30 mins cardio |
| 8/07/04 |
| 5'4'' |
| 56kgs/8st12 /12 |
| 54.4 kgs |
| 11lbs |
| 18/08/2004 I weigh 54kg! YESSS::: My new goal is to change my waist it has to measure 26in. Right now it measures 27 in. Well see then. If I can do it. |
| 16/08/04 |
| 1.65 |
| 54kgs/8st 7 /11 |
| 54.4 kgs |
| 16lbs |
| Reached my goal! |