DIRECTIONS: Fill out the Info Section and both the Exercise Diary and the Food Diary. Click "Submit Diary" at the bottom of the form when complete. Contact Melissa with questions: Metamorphocise@aol.com

 Boyz Info
Name:
Email:
Date:

Boyz Exercise Diary

Cardiovascular Exercise
Stairmaster
Elliptical
Upright bike 		Treadmill
Recumbent bike
Outdoor event
Exercises Performed:
Duration:

Weight Training

Full Body
Chest
Back

Quadriceps
Hamstrings
Bicep
Triceps
Abs
Bodypart 1:
Sets:
Reps:
Weight:
Bodypart 2:
 Sets:
Reps: Weight:
Bodypart 3:
 Sets:
Reps: Weight:

 

Boyz Food Diary

Examples
Breakfast
   3-egg white omelet with mushrooms, tomatoes, onions; oatmeal
 
Lunch
   Turkey meatloaf; potatoes (mashed); green beans
 
Dinner
   Wheat Thin Fried Chicken; sweet potato; broccoli


Make sure you use a variety of foods. Mix and match protein and carb choices.
Drink at least 80-100 ounces of water a day. This is VERY IMPORTANT to weight loss.

Breakfast
Choose one Protein
and one Carbohydrate

PROTEINS
Egg Whites (3)
Low Fat Cheese
Low Fat Cottage Cheese
Lean Meat (Turkey Bacon)
Protein Shake

CARBS
Oatmeal
Cream of Wheat
Corn Tortillas (2)
Hash Browns (no oil)
Cereal (low sugar)
Grits (no butter)

Breakfast:

Lunch
Choose one Protein, one Carbohydrate, and two Veggies (for the day)

PROTEINS
Chicken
Fish
Turkey
Shrimp
Tuna (baked or broiled)
Edamame

CARBS
Rice, Peas, or Corn
* Sweet Potato
Baked Potato (plain)
Corn Tortillas (2)
Pasta (once a month)
Bread (twice a month)

VEGGIES
Rice, Peas, or Corn
* Sweet Potato
Baked Potato (plain)
Corn Tortillas (2)
Pasta (once a month)
Bread (twice a month)
Lunch:

Dinner
Choose one Protein
and one Carbohydrate

PROTEINS
Chicken
Fish
Turkey
Shrimp
Tuna (baked or broiled)
Edamame
Beef (twice a month)

CARBS
Rice, Peas, or Corn
* Sweet Potato
Baked Potato (plain)
Corn Tortillas (2)
Pasta (once a month)
Bread (twice a month)
Dinner:

Snacks

PROTEINS
Low Fat Cottage Cheese
Tuna (canned)
Salmon (pouch)
Boiled Eggs (3, only 1 yolk)

CARBS
Yogurt
Fruit
Salad
Veggies
Snacks:

Comments:

I verify that the information is this diary entry is accurate.