CrossFit Rochester

gwilliamson · Senior Member

Gina - Food Journal

gwilliamson · Senior Member

Tuesday 6/16/09

Breakfast

Protein Shake

Soy Milk/PB/Whey Protein

4P, 1C, 4F

Lunch

Turkey

2 bread

strawberries

mayo

almonds

3P, 3C, 3F

Dinner

Steak

Scallops

strawberries

Cashews

3P, 1C, 3F

Total=10P, 5C, 10F

gwilliamson · Senior Member

Friday 6/19/09

Protein Shake
Soy Milk/PB/Whey Protein
4P/4F/1C

gwilliamson · Senior Member

Friday 6/19/09 (continued)

turkey
strawberries
cashews
2p/2c/2f

balance bar
2p/2c/2f

turkey sandwich
2p/2c/2f

total = 10p/10c/10f

gwilliamson · Senior Member

6/20 & 6/21 -- wedding in baltimore....lots of carbs-I finally gave up!
***************
6/22 - back on track

Protein Shake
4P/4C/4F

Turkey Wrap
3P/3C/3F

1/2 balance bar
1P/1C/1F

gwilliamson · Senior Member

6/22/09

5 crackers/wPB
turkey
1P/1C/1F

1 balance bar

2P/2C/2F

total=11P/11C/11F

gwilliamson · Senior Member

06/24/09

eggs/olives/spinach/feta/sausage omelette
toast w/PB
3P/3C/3F

balance bar
2P/2C/2F

Peanuts
2F

Salad w/chicken, blue cheese, italian dressing
3P/1C/3F

glass wine
3C

balance bar
2P/2C/2F

total=10P/11C/12F

gwilliamson · Senior Member

6/25/09

balance bar
2P/2C/2F

eggs/sausage
toast w/PB
3P/2C/2F

Cashews
3F

gwilliamson · Senior Member

6/25/09 (continued)

balance bar
2P/2C/2F

Grilled chicken
wheat roll
broccoli
margharita
3P/6C/0F

total = 10P/12C/9F

gwilliamson · Senior Member

06/26/09

turkey
pepperoni
crackers
cashews
strawberries
3p/2c/3f

Balance bar
2p/2c/2f

tortilla chips/salsa
wine
3C

gwilliamson · Senior Member

06/26/09 (continued)

steak
broccoli/carrots
salad w/italian dressing
dinner roll
margarita

11P/7C/4F

total=10P/14C/9F (yikes! good thing I'm going home on Monday..can't do too much more of this...)

gwilliamson · Senior Member

Monday 6/29/09

Balance Bar

2P/2C/2F

pecan crusted chicken salad (TGIF @airport)
so this is a guess....
4P/2C/3F

balance bar
strawberries
cashew butter
granola
2P/4C/3F

Turkey
strawberries
olives
plum
3P/2C/3F

Total=11P/10C/11F

gwilliamson · Senior Member

Tuesday 6/30/09

Balance Bar
2P/2C/2F

cashews
2F

gwilliamson · Senior Member

6/30/09 (continued)

Lunch @Panera Bread
Greek Salad w/chicken
3P/3C/2F

Balance Bar
2P/2C/2F

Yogurt w/whey protein powder
granola
PB
3P/3C/3F

Total = 10P/10C/11F

gwilliamson · Senior Member

Wednesday July 1, 2009

Protein Shake

4P/1C/3F

Cashews

2F

Balance Bar

2P/2C/2F

Camilles tuna/walnut wrap

Salsa/tortilla chips

4P/6C/3F

Total=10P/9C/10F

Lisa P · Member

Hi Gina,
Are we starting on Wednesday or do I need to log today?

Lisa

gwilliamson · Senior Member

Hi Lisa!
Starting today (Wednesday)

Good Luck!

Gina

gwilliamson · Senior Member

egg white/sausage/green olives omelette

Toast w/PB

3P/2C/3F

Turkey sandwich

Watermelon

3P/3C/3F

Balance Bar

2P/2C/2F

Turkey burger

Brussel sprouts/zucchini w/olive oil

Almonds

3P/2C/3F

Total = 11P/9C/11F

gwilliamson · Senior Member

07/09/09

egg white/sausage/green olives omelet

Toast w/PB

3P/2C/3F

Turkey

Strawberries

Cashew Butter

Crackers

3P/2C/3F

Balance bar

2P/2C/2F

Balance Bar

2P/2C/2F

Crackers/PB

1C/1F

Total=10P/9C/11F

gwilliamson · Senior Member

Friday 7/10/09

Protein Shake
4P/1C/3F

Tuna/Egg/olive salad
Cantaloupe
4P/2C/3F

gwilliamson · Senior Member

Friday 07/10/09

4:00pm snack: Balance Bar
2P/2C/2F

Dinner - cheat meal

Saturday 07/11/09

11:00am Breakfast

2 toast w/PB

2 egg whites/1oz sausage

3P/3C/3F

gwilliamson · Senior Member

Saturday 07/11/09 (continued)

snack 3pm
hb egg
strawberries
almonds
1p/1c/1f

dinner 7pm
tuna/mayo
crackers
strawberries
3P/3c/3f

total = 7p/7c/7f

-- Edited by gwilliamson on Sunday 12th of July 2009 06:40:24 PM

gwilliamson · Senior Member

Sunday
07/12/09

toast w/pb
2 eggs
sausage
3p/3c/3f

crackers w/pb
strawberries
3p/3c/3f

tortilla chips w/yogurt dip
1 hb egg
1P/2c/2f

Protein shake
4p/1c/3f
total = 11p/9c/11f

-- Edited by gwilliamson on Sunday 12th of July 2009 06:45:30 PM

gwilliamson · Senior Member

Monday 07/13/09

Egg whites/sausage/olives

Toast w/pb

3P/2C/3F

Cashews

3F

Yogurt/pineapple/strawberry/pecans

2P/2C/3F

Balance bar

2p/2c/2f

Strawberries

Cashew butter

1C/3F

Burger

Broccoli

3P/1C

Total=10P/8C/14F

gwilliamson · Senior Member

Tuesday 7/14/09

7:00am

cashews

3F

7:30am

2 egg whites

2oz sausage

2 toast (45 cal 9gr carb per slice oatmeal)

PB

3P/2C/3F

12:00

1 c. Cottage cheese

1c strawberries

½ c. pineapple

12 pecans

3P/2C/4F

1:30pm

5 crackers

Cashew butter

1C/2F

3pm

1 balance bar

2P/2C/2F

8:30pm

Roast Beef, mayo/olives

Cinnamon dolce latte / soy milk, sugar-free syrup J

Crackers

Cashews

4P/2C/4F

Total = 12P/9C/18F

Hmmm...not my best day. L Oh well, its over!

-- Edited by gwilliamson on Tuesday 14th of July 2009 08:33:21 PM

gwilliamson · Senior Member

Wednesday 7/15/09

Breakfast

Cliff Bar

3P/3C/3F

Snack

Turkey/Strawberries/Cashews

3P/2C/2F

Lunch @Unos

Chicken

Salad w/Italian Dressing

Veggies

½ Breadstick

3P/3C/3F

8:30pm Dinner (after 4.5 mi trail run)

Trail mix (with 6 M&Msyes I counted them out J)

Balance Bar

Granola/Milk

PB

Uh-ohwhat happened to the protein?

2P/4C/4F

11P/12C/12F

gwilliamson · Senior Member

Thursday 7/16/09

Breakfast

7:00am

½ balance bar

1P/1C/1f

8:30am

2 egg whites

1 jalapeño chicken sausage

2 low-carb bread w/pb

3P/2C/3F

Lunch

12:45

Turkey Sandwich (2 low-carb bread/mayo/3oz turkey)

Strawberries

Cashew butter

3P/3C/3F

Snack

4:00pm

Balance Bar

2p/2c/2f

Dinner

8:30pm

Scallops w/bacon

Tortilla chips & salsa

Trail mix

3p/3c/2f

Total=12p/11c/11f

gwilliamson · Senior Member

Friday 7/17/09
Breakfast 7:00am

2 eggs

1 oz sausage

2 toast w/pb

3P/3C/3F

Snack

10am

½ Balance Bar

1P/1C/1F

Lunch 12:00

Protein Shake (8oz soy milk

2tsp PB, 1 scoop protein powder (21g protein)

4P/1C/4F

Dinner

Balance Bar

2P/2C/2F

Snack

Wine

Tortilla chips /salsa

Turkey 2oz

2P/5C

12P/12C/10F
OK, so I thought I was done for the day here...but stuff happens and you end up at Applebees at 10:30 for a family meeting...margarita, spin-dip. I think this has to be a cheat meal.

-- Edited by gwilliamson on Sunday 19th of July 2009 05:33:44 AM

gwilliamson · Senior Member

Saturday 07/18/09
2 eggs

1 bacon

2 toast w/PB

3P/3C/3F

Protein Shake

4P/1C/3F

Popcorn

3C/2F

Turkey

Pecans

1P/1F

6oz Yogurt

½ sc. Protein powder

¼ c. Granola

PB

3P/2C/3f

Saturday Total = 11p/10c/11F

gwilliamson · Senior Member

Sunday 07/19/09

1 oz sausage

Fruit salad (about ½ cup)

1P/1C

2 eggs

½ banana pancake w/butter and syrup

½ piece toast w/butter

2oz ham

4P/4C/2F

2oz turkey

½ c fruit salad

Pecans

2P/1C/2F

Tortilla chips w/salsa

Cashews

2C/3F

3oz steak

3 scallops w/bacon

Salad w/Italian dressing

4oz wine

4p/2C/3F

Total=11P/10C/10F

-- Edited by gwilliamson on Monday 20th of July 2009 08:33:57 AM

gwilliamson · Senior Member

Monday 7/20/09

Breakfast

Balance bar

cashews

2P/2C/5F

Lunch

Salad w/Italian Dressing

2oz chicken

1babybel cheese

1c fruit salad

3P/3C/3F

Snack

Strawberries

2oz turkey

Cashew butter

2P/1C/4F

Dinner

Protein Shake

½ c Cottage Cheese

3P/1C/3F

Total = 10P/7C/15F

gwilliamson · Senior Member

Tuesday 7/21/09

Breakfast

Balance Bar

2P/2C/2F

Snack

Cashews

2F

Lunch

2oz turkey

1oz cheese

1oz sausage

1c fruit salad

cashews

4P/2C/3F

Snack

Balance Bar

2P/2C/2F

Dinner

Cinnamon dolce latte, soymilk, sf syrup J

2 Pepprdge Farm light bread w/PB

2 eggs

3P/3C/3F

Total = 11P/9C/12F

gwilliamson · Senior Member

Wednesday 7/22/09

Breakfast

Balance Bar

2P/2C/2F

Snack

Cottage Cheese

2P

Lunch

3oz turkey

1oz cheese

1 peach
cashews

4P/2C/3F

Snack

Strawberries

Cashew butter

1C/3F

Dinner

Balance Bar

Cashews

8oz milk

3P/3C/4F

Total = 11P/8C/12F

gwilliamson · Senior Member

Thursday 7/23/09

Breakfast

Balance Bar

2P/2C/2F

Snack

Cottage Cheese

Cashews

1P/2F

Lunch

2oz turkey

1oz cheese

1oz sausage

Strawberries

Cashew butter

4P/1C/3F

Snack

Balance bar

2P/2C/2F

Dinner

2 eggs

2 toast w/PB

orange

2P/4C/2F

Total = 11P/9C/11F

gwilliamson · Senior Member

Friday 7/24/09

Breakfast

2 eggs

2 toast w/PB

2P/2C/2F

Snack

Cottage cheese

Almonds

2P/1F

Lunch

Balance bar

2P/2C/2F

Dinner

Turkey/bacon sub

4P/5C/1F

Snack

Tortilla chips

Salsa

Turkey

Cashews

2P/3C/3F

Total = 12P/12C/9F

gwilliamson · Senior Member

Saturday 7/25/09

Breakfast

2 eggs

2 toast w/PB

sausage

3P/3C/3F

Lunch

Turkey

Crackers w/PB

2P/3C/3F

Dinner

Pizza

Champagne J (I know kind of a weird combo)

Snack

Icecream cake (way worth it...)

Wine

Margarita

appetizers...

Total = I think this is my cheat mealsomewhat extended to a cheat evening J

gwilliamson · Senior Member

Sunday 7/26/09

Breakfast

2 eggs

1 toast w/pb

1 pancake w/butter & syrup

ham

4P/5C/2F

Lunch

Hamburger w/bun

3P/3C/3F

Dinner

Snacking on the road and not prepared L

Crackers

Cashews

3C/3F

Snack

Margarita

Spinach dip w/tortilla chips

French fries

1P/8C/

Total = 8P/19C/8F not a good day

gwilliamson · Senior Member

Monday 7/27/09

Breakfast

Balance bar

2P/2C/2F

Lunch

Cottage cheese

Tuna

Crackers

Cashews

Olives

asparagus

4P/4C/3F

Dinner

Hamburger

Broccoli

Strawberries

Cashew butter

3P/3C/3F

Snack

Balance bar

2P/2C/2F

Total = 11P/11C/11F

gwilliamson · Senior Member

Tuesday 7/28/09

Breakfast

2 eggs

2 toast w/pb

2P/2C/2F

Lunch

Turkey

Olives

Fruit salad

3P/3C/3F

Snack

Celery w/cashew butter

Cheese

Balance bar

3P/2C/5F

Dinner

Steak

Cashews

Salad

Strawberries/cashew butter

3P/2C/4F

Total = 11P/9C/14F

gwilliamson · Senior Member

Wednesday 7/29/09

Breakfast

Protein Shake:

8 oz soy milk

1 cup frozen peaches

9 cashews

1 scoop protein

4P/3C/3F

Lunch

Cashew chicken

Steamed veg spring roll

¼ cup rice

3P/3C/3F (guessing)

Snack

Balance bar

cashews

2P/2C/4F

Dinner

2 eggs

2 toast w/pb

2P/2C/2F

Total = 11P/10C/12F

gwilliamson · Senior Member

Thursday 7/30/09

Breakfast

Omelet:

4 egg whites

1 oz sausage

Brussel sprouts

spanish olives

2 toast w/PB

3P/3C/4F

Lunch

Yogurt

Peach

¼ c Granola

½ scoop protein powder

3P/3C/3F

Snack

Celery

Cashew butter

1C/2F

Dinner

Turkey

2 bread

Strawberries

Cashew butter

4P/3C/3F

Total = 10P/10C/12F

gwilliamson · Senior Member

Friday 07/31/09

Breakfast

2 eggs

1 oz sausage

2 toast w/PB

3P/3C/3F

Lunch

Balance bar

2P/2C/2F

Snack

Turkey

Mixed nuts

crackers

2P/2C/2F

Dinner

Chicken wings

Salad w/greens & avocado

1 glass wine, 2 margaritas.

Tortilla chips

Cheat meal J

Blocks=??

Total = 7P/7C/7F..without the cheat meal

gwilliamson · Senior Member

Saturday 08/01/09

Breakfast

Balance bar

2P/2C/2F

Lunch

2 eggs

2 toast w/pb

2P/2C/2F

Snack

Mixed nuts

Tortilla chips

Yogurt/salsa dip

3P/3C/3F

Dinner

Sausage ravioli

Glass of wine

3P/6C

Snack

Balance bar

2P/2C/2F

Total = 12P/15C/9F

gwilliamson · Senior Member

Sunday 08/02/09

Breakfast

Balance bar

Mixed nuts

2P/2C/4F

Lunch

2 eggs

½ toast w/pb

1 pancake

ham

4P/3C/2F

Snack

cashews

Tortilla chips

Yogurt/salsa dip

turkey

1P/3C/4F

Dinner

Protein Shake: soy milk, frz peaches, protein powder

4P/3C/0F

Total = 11P/11C/10F

gwilliamson · Senior Member

Monday 08/03/09

Breakfast

2 eggs

1 oz sausage

Toast w/pb

cashews

3P/2C/5F

Lunch

Balance Bar

2P/2C/2F

Dinner

2 oz turkey

2 bread

Cashews

2p/2c/4f

snack

balance bar

2 oz pork

4P/2c/0f

Total = 11P/8C/11F

gwilliamson · Senior Member

Tuesday 08/04/09

Breakfast

Protein Shake

Soy milk, PB, protein powder

4P/1C/3F

Lunch

Turkey

½ CliffBar

Rasberries

Tomato w/mayo

3P/3C/2F

Snack

Balance bar

2p/2c/2f

Dinner

2 eggs

2 toast w/pb

2oz sausage

2p/2c/3f

Total = 11P/8C/10F

gwilliamson · Senior Member

Thursday 08/06/09

Breakfast

Protein Shake: Soy milk, PB, Protein Powder

4p/1c/3f

Lunch

Turkey

Peach

cashews

4P/2C/3F

Snack

Balance Bar

Glass wine

2p/4c/2f

Dinner

2 eggs

2 bread w/PB

2p/2C/3f

Total = 12P/9C/11F

gwilliamson · Senior Member

Friday 08/07/09

Breakfast

Balance Bar

2P/2C/2F

Lunch

Turkey

Vegetable soup

cashews

3P/2C/3F

Snack

Strawberries

½ apple

Cashew butter

2C/3F

Dinner

Tuna sandwich: tuna/mayo/2bread

Chips/salsa

wine

5P/6C/4F

Total = 10P/12C/12F

gwilliamson · Senior Member

Saturday 08/08/09

Breakfast

Eggs/sausage

2 toast w/pb

4P/2C/4F

Lunch

Pecan-crusted chicken salad (1/2)

3P/1C/2F

Snack

Olives

Cheese

Tortilla chips salsa

wine

4C/4F

Dinner

Steak

Strawberries

Cashew butter

3P/1C/4F

Total = 10P/8C/14F

gwilliamson · Senior Member

Sunday 08/09/09

Breakfast

Eggs/sausage

2 toast w/pb

3P/2C/3F

Snack

½ Apple

PB

cheese

1P/1C/3F

Lunch

Strawberries/cashew butter

turkey

3P/1C/3F

Snack

Tortilla chips/salsa

Cheese/olive salad

1P/3C/2F

Dinner

Protein shake

4P/1C/3F

Total = 12P/8C/14F