01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt, Coffee (16oz)

02: Mixed Nuts (1/3 Cup)

03: Baby Spinach (1 Cup), Blackened Chicken (3oz), Celery (2), Radish (1), Apple (1/4), Mozzarella Cheese (1 oz), Olive Oil (1 tsp), Vinegar (1 tsp), Dijon Mustard (1 tsp), Maple Syrup (1/4 tsp)

04: Nature's Path Organic Hot Oatmeal (400g)

05:

06:

WORKOUT DIARY

NUTRITION DIARY

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt, Coffee (16oz)

02: Mixed Nuts (1/3 Cup)

03: Baby Spinach (1 Cup), Blackened Chicken (3oz), Walnuts (1 tbsp), Celery (2), Radish (1), Apple (1/4), Mozzarella Cheese (1 oz), Olive Oil (1 tsp), Vinegar (1 tsp), Dijon Mustard (1 tsp), Maple Syrup (1/4 tsp)

04: Nature's Path Organic Hot Oatmeal (400g)

05: Sweet'n'Salty Chocolate Almond Bar

06: Beef Stew (Carrots, Potatoes, Corn), Chocolate Rice Milk

WORKOUT DIARY
I promised myself pain for missing my workout run yesterday, and I delivered. A 30-minute warmup on the Elliptical followed by an immediate turn into the tough abs stretching exercises; I suppose I should type out what those are one day. No rest for the wicked, I turned right into the weights, closed with a few stretches, and called it a day.
- Elliptical (30 minutes)
- Abs Stretching
- Single Leg Press :: 3 reps of 10
- Inner Thigh machine :: 3 reps of 10
- Single Leg Hamstring Curl :: 3 reps of 10
- One-Arm Row :: 3 reps of 10
- Cable Lateral Raises :: 2 reps of 10
- Push-Ups :: 2 reps of 10
- Hammer Curls :: 3 reps of 10

NUTRITION DIARY
Steady as she goes...

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt, Coffee (16oz)

02: Mixed Nuts (1/3 Cup)

03: Baby Spinach (1 Cup), Blackened Chicken (3oz), Celery (2), Radish (1), Apple (1/4), Mozzarella Cheese (1 oz), Olive Oil (1 tsp), Vinegar (1 tsp), Dijon Mustard (1 tsp), Maple Syrup (1/4 tsp)

04: Nature's Path Organic Hot Oatmeal (400g)

05: Mandarin Buffet: Read Nutrition Diary

06:

WORKOUT DIARY
Unfortunately with it being a full day at work followed by a long drive to Barrie (about two hours from work) there was no time to get a workout in - looks like I'm punishing myself on Wednesday.

NUTRITION DIARY
So challenges have mounted throughout week one - from the take-out dinner with friends to the family dinner cooked by my grandmother. Perhaps nothing offers a bigger stumbling block than the family deciding we're going to Mandarin Buffet for my sister's birthday. That said, if you ignore the "I'm going to get my money's worth" mentality a buffet can actually offer a great opportunity to eat plentifully and healthy. I did end up eating more food than I needed, and left quite full, but I was selective. I got a plate of assorted salads to start, and followed it up with a plate of about eight pieces of sushi. Plates three and four were solid proteins like new york steak and grilled chicken, as well as a few "iffy" options like black pepper steak and curry chicken, in small amounts. I avoided the empty carbs and fat of breads and deep fried items, and rewarded myself with a tiny scoop of sherbet (ice cream, but with no cream) and a 1/2" slice of Nanaimo bar. All told in a situtation where eating 2,500 - 3,500 calories isn't unheard of I estimate I took in somewhere around 750, and left full.

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt, Coffee (16oz)

02: Mixed Nuts (1/3 Cup)

03: Chicken Shwarma (Whole Wheat Wrap, Lettuce, Parsley, Turnip, 1 tsp Garlic Sauce)

04: Nature's Path Organic Hot Oatmeal (400g)

06: Sweet'n'Salty Chocolate Almond Bar

05: Beef Stew (Carrots, Potatoes, Corn)

WORKOUT DIARY
Similar to the regular workout. It's important to note that my right knee is not reacting well to the new workout regime, and a change will need to be made. I was diagnosed as a child as having no cartilidge in both knees, somewhat rare, and basically means my patella bone grinds against my knee cap. The Single Leg Press is the big culprit. I'm going to lower my weight significantly this week and see if it helps, or stop doing it altogether.
- Stationary Bicycle (15 minutes)
- Rowing Machine (10 minutes)
- Single Leg Press :: 3 reps of 10
- Inner Thigh machine :: 3 reps of 10
- Single Leg Hamstring Curl :: 3 reps of 10
- One-Arm Row :: 2 reps of 10
- Cable Lateral Raises :: 2 reps of 10
- Push-Ups :: 2 reps of 10
- Hammer Curls :: 3 reps of 10
- Abs Stretching

NUTRITION DIARY
Back to the grindstone - and a colleague comes to town and off we go for lunch at the shwarma place. The platters were HUGE and I was happy to pass on it, it's just too much food. I grabbed the single shwarma and restricted the insides to brightly coloured veggies and a small dab of garlic sauce for flavour. I was surprised to come home and see my wife had made dinner, and a nice healthy one at that. It tasted great, although I tried to pick around the potatoes.

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt

02: Chocolate Rice Milk (1 Cup)

03: Granola and Vanilla Yogourt

04: Roasted Pork (8oz), Glazed Carrots (8), Baked Hamburger (4oz), Biscuit (1)

WORKOUT DIARY
Day off, and I need it. The knee is acting up.

NUTRITION DIARY
Aha, a family gathering at Grandma's; always a difficult time to be a healthy eater. My grandmother has never met a vegetable she didn't want to coat in fat or sugar, and today was no different - my choice was a green bean casserole or baby carrots in maple syrup. Cheese and cream are far worse to eat and work off than sugar, so I went with a bit of carrots. The rest of my meal - save for a single biscuit (she makes them for me and if I don't have one it's somewhat of an insult) - was protein. A bit much of it, of course, but it was fairly lean and filling. I passed on dessert, which was apple pie or banana pineapple cake.

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt, Coffee (32oz)

02: Chocolate Rice Milk (1 Cup)

03: Feta and Spinach Omelette

04: Granola and Vanilla Yogourt

05: Blackened Chicken Drumsticks (2), Broccoli (1 Cup)

WORKOUT DIARY
A solid 6km run in the rain today, and I felt good doing it. I kept a great pace and never truly felt like stopping, which is a good sign. I've noticed on the day after I drink my full 3L of water I always feel better on the workout portion of my day.

NUTRITION DIARY
It was a lazy day at home, lots of relaxing in front of the TV and computer, which I honestly feel is needed from time-to-time. Too often the temptation on a day like this is to resort to non-stop munching, and on junk nonetheless, but I managed to stave that off with intelligent meals at appointed times.

DAILY TOTALS
1,332 calories
68g fat
 58 unsaturated
 10g saturated
 0g trans
115g carbohydrates
 13g dietary fiber
 32g sugar
56g protein
982mg sodium

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt, Coffee (16oz)
469 calories; 17g fat (2s/0t); 329mg sodium; 52g carb (3f/11s); 21g protein

02: Mixed Nuts (1/3 Cup)
290 calories; 21g fat (3s/0t); 0mg sodium; 15g carb (3f/4s); 10g protein.

03: Mixed Greens (1 Cup), Blackened Chicken (3 oz), Celery (2), Radish (2), Cucumber (2 tbsp), Apple (1/4), Feta Cheese (1 oz), Olive Oil (1 tsp), Vinegar (1 tsp), Dijon Mustard (1 tsp), Maple Syrup (1/4 tsp)
373 calories; 26g fat (6s/0t); 523mg sodium; 13g carb (3f/6s); 18g protein

04: Nature's Path Organic Hot Oatmeal (400g)
200 calories; 4g fat (0s/0t); 130mg sodium; 35g carb (4f/11s); 7g protein

05: Chicken Roti (1/2), Jerk Pork on Rice (1 Cup), Jamaican Patty (1), Old Credit Pilsner (1 bottle), Chocolate Cake (1 slice)

WORKOUT DIARY
My body is so tired from the first four workouts this week that I believe it's time for a break, which happens to coincide with a visit to Craig and Cheryl's tonight. So it's a day off before either a 6k run or longer hike on Saturday, then a second day of rest on Sunday.

NUTRITION DIARY
Going out with friends means it's really difficult to eat well, and although Craig and Cheryl are on the Abs Diet eating plan as well, they've already alerted me that tonight is their cheat meal. I managed to do moderately well by splitting a roti and sticking mostly to the jerk pork and rice. The jamaican patty and cake were obviously not part of the plan, but I did my best to moderate it. The beer was light and low in calories, and a reasonable pick compared to soda or juice.

DAILY TOTALS
1,784 calories
79g fat
 65 unsaturated
 14g saturated
 0g trans
178g carbohydrates
 25g dietary fiber
 60g sugar
86g protein
1,202mg sodium

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Vanilla Yogourt, Coffee (16oz)
469 calories; 17g fat (2s/0t); 329mg sodium; 52g carb (3f/11s); 21g protein

02: Mixed Nuts (1/3 Cup)
290 calories; 21g fat (3s/0t); 0mg sodium; 15g carb (3f/4s); 10g protein.

03: Mixed Greens (1 Cup), Blackened Chicken (3 oz), Celery (2), Radish (2), Cucumber (2 tbsp), Apple (1/4), Feta Cheese (1 oz), Olive Oil (1 tsp), Vinegar (1 tsp), Dijon Mustard (1 tsp), Maple Syrup (1/4 tsp)
373 calories; 26g fat (6s/0t); 523mg sodium; 13g carb (3f/6s); 18g protein

04: Nature's Path Organic Hot Oatmeal (400g)
200 calories; 4g fat (0s/0t); 130mg sodium; 35g carb (4f/11s); 7g protein

05: Half-Size Granola and Vanilla Yogourt
140 calories; 5g fat (2s/0t); 48mg sodium; 21g carb (3f/11s); 5g protein

06: Blackened Skinless Chicken Drumsticks (2), Steamed Broccoli
141 calories; 4g fat (1s/0t); 100mg sodium; 10g carb (4f/3s); 19g protein

07: Chocolate Rice Milk
171 calories; 2g fat (0s/0t); 72mg sodium; 32g carb (5f/14s); 6g protein

WORKOUT DIARY
Today was a 5k run in about 24:00, the last half in the dark. I dislike running in the dark, but I best get used to it.

NUTRITION DIARY
Seven meals? I tried lowering my sodium and loading up on goodness by placing the chicken from the wrap yesterday on the salad, and it worked to that degree. But after the 5k run for my workout I was absolutely starved and hadn't turned the oven on, hence the half-size granola and yogourt combo. I was pleased with dinner - the steamed broccoli retains those vitamins and minerals, and the drumsticks taste great, all for under 200 calories!

DAILY TOTALS
1,982 calories
79g fat
 88 unsaturated
 11g saturated
 0g trans
227g carbohydrates
 32g dietary fiber
 57g sugar
80g protein
2,222mg sodium

01: Eggs (2), Rye Toast (2), Cooking Spray, Granola, Rice Milk, Coffee (16oz)
526 calories; 16g fat (0s/0t); 340mg sodium; 65g carb (5f/12s); 21g protein

02: Mixed Nuts (1/3 Cup)
290 calories; 21g fat (3s/0t); 0mg sodium; 15g carb (3f/4s); 10g protein.

03: Mixed Greens (1 Cup), Celery (2), Radish (2), Cucumber (2 tbsp), Apple (1/4), Walnuts (1 oz), Feta Cheese (1 oz), Olive Oil (1 tsp), Vinegar (1 tsp), Dijon Mustard (1 tsp), Maple Syrup (1/4 tsp)
334 calories; 26g fat (6s/0t); 500mg sodium; 13g carb (3f/6s); 10g protein

Whole Wheat Wrap, Mixed Greens (1/3 Cup), Feta Cheese (1/2 oz), Blackened Chicken (3 oz)
238 calories; 7g fat (2s/0t); 495mg sodium; 27g carb (4f/1s); 16g protein

04: Nature's Path Organic Hot Oatmeal (400g)
200 calories; 4g fat (0s/0t); 130mg sodium; 35g carb (4f/11s); 7g protein

05: Black Bean Soup
223 calories; 3g fat (0s/0t); 685mg sodium; 40g carb (8f/9s); 10g protein

06: Chocolate Rice Milk
171 calories; 2g fat (0s/0t); 72mg sodium; 32g carb (5f/14s); 6g protein

WORKOUT DIARY
- Stationary Bicycle (15 minutes)
- Abs Class (excessive 30-minutes of abs!)
- Single Leg Press :: 3 reps of 10
- Inner Thigh machine :: 3 reps of 10
- Single Leg Hamstring Curl :: 2 reps of 10
- One-Arm Row :: 2 reps of 10
- Cable Lateral Raises :: 2 reps of 10

NUTRITION DIARY
Making dressing at home is easier, healthier, and cheaper than buying it. I got a bowl and a whisk, threw in a bit of dijon mustard, apple cider vinegar, and maple syrup, then whisked in olive oil. Put it in a squeeze bottle and done - probably less than two minutes.

DAILY TOTALS
1,538 calories
77g fat
 65g unsaturated
 12g saturated
 0g trans
136g carbohydrates
 20g dietary fiber
 36g sugar
67g protein
1,503mg sodium

01: Eggs (2), Rye Toast (2), Flax Seed (1 tbsp), Cooking Spray, Coffee (16oz)
329 calories; 12g fat (0s/0t); 281mg sodium; 31g carb (3f/0s); 16g protein

02: Mixed Nuts (1/3 Cup)
290 calories; 21g fat (3s/0t); 0mg sodium; 15g carb (3f/4s); 10g protein.

03: Mixed Greens (1 Cup), Celery (2), Radish (2), Cucumber (2 tbsp), Apple (1/4), Walnuts (1 oz), Feta Cheese (1 oz), Olive Oil (1 tsp), Vinegar (1 tsp)
318 calories; 26g fat (6s/0t); 380mg sodium; 10g carb (3f/4s); 10 protein

04: Nature's Path Organic Hot Oatmeal (400g)
200 calories; 4g fat (0s/0t); 130mg sodium; 35g carb (4f/11s); 7g protein

05: Blackened Skinless Chicken Drumsticks (2), Mushroom Soup (1/2 Can)
230 calories; 12g fat (3s/0t); 640mg sodium; 13g carb (2f/3s); 18g protein

06: Chocolate Rice Milk
171 calories; 2g fat (0s/0t); 72mg sodium; 32g carb (5f/14s); 6g protein

WORKOUT DIARY
- Stationary Bicycle (15 minutes)
- Rowing Machine (15 minutes)
- Single Leg Press :: 3 reps of 10
- Inner Thigh machine :: 3 reps of 10
- Single Leg Hamstring Curl :: 3 reps of 10
- One-Arm Row :: 2 reps of 10
- Cable Lateral Raises :: 3 reps of 10
- Push-Ups :: 2 reps of 10
- Hammer Curls :: 3 reps of 10
- Tricep Dips :: 10
- Abs Stretching

NUTRITION DIARY
Great first day - would love to reduce the sodium intake, though.