My daily routine...

Mar 27, 2011

I had a few questions asked about what my daily routine is, so here goes....

Morning: 1 Centrum Multivitamin, 2 Citracal,1 Phillips Colon Health Probiotics, 1 folic acid, 1 iron, 1 vitamin C, 1 D3, 1 Selenium, 1 Biotin, 1 Zinc, 1 Magnesium.
Night: 1 Centrum Multi, 2 Citracal, 1 stool softener, 1 folic acid, 1 D3.
Every two weeks: b12 injections

Wake-up: 16oz water with my pills, then 8oz of fat free milk with dry milk added to it.

Breakfast:
1 egg omelet with diced ham, peppers, onions, & cheddar cheese (I eat 1/2 to almost all of it)
OR
1/2 whole wheat bagel or toast with a little cream cheese and fruit jam.  (I can't usually eat the entire 1/2 bagel)

16oz water

Snack: (if I have one)
a little fruit- 3 srawberries, 4 cubes of cantelope, and 4 cubes of watermelon.
OR
1/2 slice of whole wheat toast with some peanut butter on it.

16oz water

Lunch:
1/2 turkey or roast beef sandwich on whole wheat or rye toast with lettuce, tomato, and light mayo
OR
a small portion of leftovers from dinners
OR
a small spinach salad with grilled chicken breast, a few grape tomatoes, and balsamic vinaigrette.

16oz water

(I don't usually snack before dinner)

Dinner: (I usually eat what my family eats, with a few "tweaks")
1/2 grilled chicken breast, a few bites of baked potato with a little butter, a few bites of broccoli
OR
3oz grilled beef tenderloin, a few bites of garlic smashed potatoes, a few bites of green beans
OR
2 small meatballs with sauce, and a small spinach salad with balsamic dressing.
OR
1 filet of grilled Tilapia or Mahi, a little bit of tartar sauce & lemon, a few broccoli florets or small salad.

16oz water

Snack:
1/4 to 1/2 cup of Kaski Go Lean Crunch with a splash of fat free milk
OR
1 slice of rye or wheat toast with a little butter
OR
fresh fruit
OR
yogurt

Bedtime: 8oz water with my pills

If I haven't met my protein goal for the day, then I will add another 8oz of fat free milk with dry milk mixed in.
Sometimes I will have 1 Diet Coke or 1 cup of coffee during the day, but not every day. (both caffeine free)

Exercise: (4-5 days per week)
Treadmill- walk 3.5mph on 5-13% incline for 25-40 minutes.
Abs- I do about a 15 minute routine of various ab exercises both on a balance ball and on machines.
Weight training- I use both Cybex machines and free weights, alternating body parts each time I go.  I will do biceps, triceps, and forearms together.  Back, chest and shoulders together.  Legs & glutes together.  
I am usually at the gym for about 1 1/2 hours at a time.
I plan to start some classes soon to change things up- maybe Zumba or Body Combat.

On days that I can't get to the gym, I try to take time to use my exercise bands to work some body parts, and maybe take a walk outside if the weather cooperates.

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