alhuey 's dagbok, 22 jul 16

today is 7/22, would love love love to be 175 by 8/1 - that's 10 days. 2 lb loss is much more realistic so I'll be happy if I reach that.

must make working out a priorty over then next 10 days and must also create a plan for when i return to work

here's my work in progess for 8/1:

5:15 - Get up, breastfeed, and get ready for work

6-6:20 - leave for work and have Protein/Caffeine Smoothie on way to work
(1 banana, 1T flax seed, 2T P2B, 1 scoop chocolate protein powder, 1C almond millk, 1 C coffee)

7-7:15 - arrive at work at pump for 45min-1hr

Mid Morning - Fruit/Veggie smoothie w/ Arboone Green Boost supplement

11/11:30 - pump 30 min

12/12:30 Lunch

3/3:30 Snack & Pump 30 mins

examples of lunch/snacks (lunch would be a combination of 1-2 of these things, snack would be just 1 item)

- salad with tuna (2.6 tuna from plain tuna pouch), EVOO/vinegar homemade
dressing (my salads have lots of veggie toppings and often nuts, beans, or
avocado)
- 1/2C 5% fat plain greek yogurt, 1T chia seeds, 1/2T-1oz almonds, palmful fruit
(blueberries, or pomegranates, peaches, etc), 1T coconut flakes, >1T honey
- 1/2 steal cut oatmeal, 1/2-1oz walnuts, 1/4 serving craisins, cinnamon
- veggies w/ hummus or tzatziki (red bell pepper, carrots, broccoli, celery)
- left overs from dinner that would like include 1 serving cooked veggies and 4oz
ground turkey, chix breast, or 1/2 beans
- hardboiled egg

5:45-6:15 Get home

6:30-7 Dinner

4 oz protein, 3-4 servings of fruit and veggies, 0-1 serving starch/complex carb

7:30/8 - pump 30 mins depending on breastfeeding schedule

8/8:30 - 30 min workout

10-11 - pump 30 min just before bed


*drink 75oz of water/day + 1 lactation tea (can have green and herbal tea at work also)

*currently pumping ~20oz of milk/day - until recently was getting 25-30 in addition to breastfeeding (I breastfeed ~3x/day). Need to maintain production when I return to work, if not increase back up to 25-30oz

This schedule is daunting...

80,7 kg Tappat hittills: 1,4 kg.    Kvarvarande: 5,9 kg.    Kosten följs: Ganska bra.