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MASRITE's Shared Food & Fitness Tracker:

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July 25
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Food Tracked
Breakfast CALORIES CARBS FAT PROTEIN
Egg Whites, 12 tbsp 100 0 0 20
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Lunch
Sweet potato, cooked, baked in skin, without salt, 0.5 medium (2" dia, 5" long, raw) 51 12 0 1
Atlantic Salmon (fish) (.5 filet option = 198g), 3.5 oz 141 0 6 20
Wasabi Dijon Salad Dressing, 2 tbsp 40 11 0 0
Fresh Express Sweet Baby Greens, 3 cup 10 2 0 1
Dinner
Seafood Medley, Seamazz (shrimp, squid, clams), 1 serving 70 1 2 12
Cauliflower, cooked, 0.5 cup (1" pieces) 14 3 0 1
Whole Wheat Spaghetti, cooked (pasta), 0.5 cup 87 19 0 4
Snack
Cottage Cheese, Nonfat, 1 cup (not packed) 160 10 1 30
Bobs red mill natural granola, 0.25 cup 85 17 1 3
Blueberries, fresh, 0.25 cup 20 5 0 0
snack 1
Beans, Trader Joe's Organic Garbanzo Beans (0.5 Cup/115gm), 0.5 cup 100 19 0 6
Cucumber (with peel), 0.5 cup slices 7 1 0 0
Tuna, Canned in Water, drained, 3 oz 72 0 1 16
Daily Totals: 1,108 126 15 119

Nutrition Note
None


Fitness Tracked

Exercises MINUTES CALORIES BURNED
Stair Step Machine (including stair master, stair climber, stair stepper) 24 122
1.94 mile run 21 238
Bent over tricep kickbacks - cable machine
Sets: 3 Reps: 17 Weight: 15
5 0
Overhead tricep extension on cable machine
Sets: 3 Reps: 17 Weight: 30
5 0
Calf press machine
Sets: 3 Reps: 20 Weight: 110
5 0
Kick out crunches
Sets: 3 Reps: 25
5 0
Calf raises - seated machine
Sets: 3 Reps: 20 Weight: 50
5 0
Tricep dip machine
Sets: 3 Reps: 17 Weight: 30
5 0
Tricep pushdowns
Sets: 3 Reps: 17 Weight: 40
5 0
reverse crunch w/ leg straight
Sets: 3 Reps: 25
5 0
Dumbbell Side Bends [demo]
Sets: 2 Reps: 20 Weight: 20
5 12
Leg Raises on Captain’s Chair [demo]
Sets: 3 Reps: 20
5 18
Daily Totals: 95 390

Quick Track MINUTES
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Exercise Note
None



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