What I Eat in a Typical Day

I love my food and exercise journal. It’s a great tool to stay organized and keep track of what I eat every day. My little composition notebook sits on the kitchen counter and after each meal I record in it what I’ve eaten. I know what my calorie, protein, carbs, and fats need to be for the day-and this way I can adjust accordingly if I go astray for one of my meals.

Here’s what a day in my food and exercise journal looks like. You’ll notice my proteins are kept high and my carbohydrates are not extremely low because I need the protein for building my muscles and carbohydrates to get me through my workouts. My fat intake is all through healthy fats.

I also log in my book which body part I’ve trained and how much cardio I did for the day. At my age I like to train one body part per day; it feels better on my joints and muscles.

Here’s what I ate on a day I worked out my shoulders (3-4 sets with 12 reps, including shoulder presses, front lateral raises, side lateral raises, rear delt machine and shrugs) plus 30 minutes of cardio.

 

 

 

Cal Pro Carb Fat
7:00 3 egg whites 51 10.5 0 0
1 whole egg 70 6 0 5
½ c oatmeal 150 5 27 3
1 tbs. walnuts 45 1 1 4.5
CLA 1000mg
CoQ10 100 mg
10:00 1 plain greek yogurt 100 18 7 0
1 tsp Sunbutter Natural 25 1 .75 2
2 oz Banana 50 .4 13 0
1 oz almonds 170 6 5 15
12:00 1 scoop Optimum Nutrition
Gold Standard Whey French
Vanilla Creme 280 30.5 20 10.25
1 tsp Sunbutter Natural 25 1 .75 2
2 oz Banana 50 .4 13 0
3:00 4 oz chicken 100 23 0 0.5
4 oz sweet potato 98 2 22 0
1 tbs barbeque sauce 25 0 5.5 0
CLA 1000mg
6:00 6 oz tilapia 220 43.5 0 4.35
½ c broccoli 15 1 2 0
½ c brown rice 108 2.5 22.5 0
small tangerine 31 0 8 0
8:30 1 scoop Optimum Nutition
Gold Standard Whey French
Vanilla Creme 280 30.5 20 10.25
1 tsp Sunbutter Natural 25 1 .75 2

You may be thinking you don’t have the time write all of this down yourself, but it really only takes a minute after each meal-and you feel so much better at the end of the day to see what you accomplished.

Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her atmelissatransou@yahoo.com.

About Mrs. Fitness

IFBB figure professional Melissa Transou, a fitness expert, wife and mother, blogs about the unique sports and nutrition needs of women and female athletes exclusively for Vitacost.com. Email her at melissatransou@yahoo.com.

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