Don't be lazy. Add vegetables to everything

ROLL CALL:

Breakfast (9:30am):

3/4 cut steel cut oats

2 tsp each - sunflower seeds, pumpkin seeds raisins

1tsp brown sugar

1/2 protein bar

Lunch (12:30pm):

1 pesto and cream sauce stuffed chicken breast (200 cal, 6 grams of fat)

1 large garden salad (iceberg lettuce, tomatoes, red cabbage, shredded carrots, sliced cucumber)

1 tablespoon ranch dressing

Afternoon Snack #1 (3pm):

1- 35g bag Ruffles  sour cream and cheddar flavour baked chips

1 tbsp ranch dressing (for dipping. mmmm)

5 almonds

Afternoon snack #2: (7pm)

1/2 max chocolate bar

1/2 crispy crunch

Dinner (9:30pm) :

6 oz beef stuffed whole wheat pasta

1/2 cup Classico Italian sausage pasta sauce

- yes I should have added veggies but I was too lazy

DRINKS:

8 glasses of water

3 cups of green tea (1 tea bag, portable mug refilled 3 times)

1/2 cup of xxx vitamin water (I just keep sipping from the bottle in my fridge)

EXERCISE:

Warm up: 13 minutes on StairMaster @ level 12
Work out:  chest and back
2 sets of 10 full, military style push ups
2 sets of 25 - chest press @ 55lbs
2 sets of 25  - pull press @ 50lbs
2 sets of 25 - lateral pull down @ 80lbs
30 minutes - elliptical

10 minutes of ab work (basic sit ups,
Cool down/stretch

SLIMMING DOWN TIP: Add vegetables where you can! My pasta today should have included green peppers, onions, mushrooms and zucchini but I didn't bother to because I had company over and just went right for the goods. Plus my company arrived very late so I didn't start to cook till late.

Easy way to include vegetables:

• Buy them pre cut in the grocery store. This will cost you more but you'll at least use them and it will save you time.

• Add a side salad/garden salad to any meal