What does a trainer’s 2 day food journal look like?

June 29, 2011by TonyaTittle

Lot’s of you always want to know what I eat and think if you just follow me around and eat what I eat you will be skinny. Probably so, but I have my weak moments too. 80% of the time eat healthy and live clean and the other 20% enjoy what makes you happy.

As of this post as 1 full day in on a sheet of paper that I have been toting back and forth from home to work as I meant to blog about this weeks ago. The other is from yesterday June 29, 2011.

1 day

6:45 am – 4 egg whites and 1 yolk, 1 tablespoon almond butter, 1 cup kix cereal, 1.5 cups brown rice puff cereal, 1 cup vanilla soymilk, handful broccoli sprouts, vitamins
9 am – orange
10 am – large apple
12 pm – 3 boiled egg whites & 1 yold
1pm – 1 tablespoon almond butter
3pm – fruit leather
4:45 pm – protein shake with banana
6:30 pm – brown rice tortilla, raw red peper, raw slices squash, few sprays of olive oil in pan for tortilla shell, 3 ounces turkey slices, 1/2 capful zesty italian dressing, 1/4 fresh tomato, 2 tablespoons avacado
8:30 pm – 2 cups puffed rice cereal, 1 tablespoon almond butter, 1 cup almond milk

Total protein for day about 81 grams – NOT ENOUGH for this day. i need to get between 90 and 120 everyday to keep my muscles feed (or as many of you like to say toned)

Today – I ate 8 meals/snacks
6:30 am – 4 egg whites and 1 yolk, 1.5 cups of kix cereal with 1 cup of vanilla soy milk, 1 table spoon almond butter
9:30 am – fruit leather
workout – weights and cardio (total 45 minutes)
10:50 am – post workout shake
11:30 am – large banana and about 2 handfuls of unsalted cashews
1:30 p.m. – large apple
3 p.m. – 4 giradelli chocolate squares
3:10 p.m. – raw cabbage salad, 4 baby carrots, 2 egg whites and 1 yolk, 1/2 capful of zesty lime italian dressing
6:30 p.m. – dinner with a neighbor – 2 ounces baked salmon (olive oil seasoned), 4 ounces of ground turkey patties I made (ingredients: dry quiona, puff rice cereal, eggs, olive oil and water for pan, pepper), butter leaf lettuce, 1 shitake mushroom, 1 sweet potato chip with salsa, carrot slivers, pepper slices, dressing with olive oil and balsamic vinagrette, 1 cup steam broccoli (no seasoning), 1 cup rice, water

Total grams of protein for the day equals about 90 grams.

Do you notice how I pretty much graze all day long? That’s the biggest secret (meal timing) to reaching and maintaining your goal weight.

One research study in England selected a group of participants that ate 4 meals each day. One group was instructed to cut out the forth meal but get the same number of calories within 3 meals. The group that cut out the forth meal but continued to consume the same number of calories gained weight. Conclusion: eating more frequently (meal timing) smaller meals (as eating large meals teaches your body to store fat) leads to a greater control over a healthy weight as people tend to choose more wisely when the presence of hunger is not as great.

I hope you get inspired to write down what you eat at least for a few days so you can see the holes in your nutrition and get on board to lose that weight. It may be a real eye opener for you.

***I am seriously thinking of taking pictures of everything i stick in my mouth for two weeks (lots of clients have expressed an interest) if I can find an app for my iphone that i can name the pictures immediately and don’t have to wait to download to name (any suggestions?). It will be a pain in the butt, however; if at least 7 people say that if would help them then i will do it.

Comment on this post…..I want to know what your thoughts are. Tonya

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