Pedro Rico

Paula Niellson
HLAC 1013
Fitness Journal
Day 1: 6/22/16
Breakfast: cereal w/ bananas
Snack: Coffee, granola and yogurt
Lunch: vegetable plate and pasta
Snack: apple
Dinner: chicken with green beans
Snack: peanut butter sandwich
Day 2: 6/23/16
Breakfast: milk
Snack: Coffee, granola and yogurt
Lunch: vegetable plate
Snack: apple
Dinner: chicken with corn
Snack: apple
Exercise:
Day 3: 6/24/16
Breakfast: cereal
Snack: Coffee, granola and yogurt
Lunch: chicken pasta
Snack: bowl of fruit
Dinner: chicken with green beans
Snack: cereal
Exercise: in class
Day 4: 6/25/16
Breakfast: pancakes with syrup, milk, egg whites
Snack:

Lunch: Sandwich
Snack: apple
Dinner: chicken pasta
Snack: peanut butter sandwich
Exercise:
Day 5:6/26/16
Breakfast: Pancakes with syrup eggs
Snack: Coffee, yogurt
Lunch: fish with a salad
Snack: apple
Dinner: chicken with broccoli
Snack:
Exercise: in class
Day 6:6/27/16
Breakfast: egg whites
Snack: Coffee, granola and yogurt
Lunch: vegetable plate and quinoa
Snack: cup of fruit
Dinner: chicken with vegetables
Snack: peanut butter sandwich
Exercise: an after work
Day 7: 6/28/16
Breakfast: bread pudding coffee
Snack: Coffee, granola and yogurt
Lunch: vegetable plate and pasta
Snack: apple
Dinner: chicken with potatoes
Snack: cereal
Exercise: in class
Day 8: 6/29/16

Breakfast:
Snack: Coffee, granola and yogurt
Lunch: vegetable plate
Snack: apple
Dinner: chicken with vegetables
Snack:
Exercise: after my last class for 30 mins
Day 9: 6/30/16
Breakfast: banana
Snack: granola and yogurt
Lunch: pasta
Snack:
Dinner: pork-chops with peppers
Snack: chicken and pasta
Exercise:
Day 10: 7/2/16
Breakfast: pancakes and eggs, coffee
Snack:
Lunch: turkey sandwich
Snack:
Dinner: chicken and salad
Snack: cereal
Exercise:
Day 11: 7/4/16
Breakfast: egg and toast
Snack: Coffee, granola and yogurt
Lunch: vegetable plate
Snack: apple
Dinner: chicken with green beans
Snack: peanut butter and celery

Exercise:
Day 12: 7/5/16
Breakfast:
Snack: Coffee, granola and yogurt
Lunch: vegetable plate
Snack: apple
Dinner: tuna fish with crackers
Snack: peanut butter sandwich
Exercise: in class
Day 13: 7/6/16
Breakfast: peanut butter sandwich
Snack: Coffee, granola and yogurt
Lunch: vegetable plate and pasta
Snack: apple
Dinner: chicken with green beans
Snack:
Exercise:
Day 14: 7/10/16
Breakfast: cereal w/ bananas
Snack: Coffee, granola and yogurt
Lunch: cucumbers and quinoa
Snack: apple
Dinner: chicken with green beans
Snack: grilled fish
Exercise: a 1 hour of a full body workout
Day 15: 7/12/16
Breakfast: apple
Snack: Coffee, granola and yogurt
Lunch: vegetable plate and pasta
Snack:

Dinner: chicken with green beans

Snack: celery
Exercise: in class
Part two:
Goal 1: Im going to gain muscle.
How am I going to accomplish this goal: Im going to give it my best to lift heavy
and last longer on my reps.
Results: I havent made much gains, however Ive been able to implement more of
the methods taught.
Goal 2: I need to watch what I eat.
How are you going to accomplish this goal: By keeping track of what I consume.
Results: I havent been good at avoiding unnecessary foods, I eat horribly on the
weekends, and I dont ever have time to prepare meals, I need to assemble order
with my meal plane and I need to make sure to be eating regularly.
Goal 3: make more time to go to the gym
How am I going to accomplish this goal: by setting a schedule to go to the gym.
Result: Ive been really bad at this as well, Ive tried to go to the gym on a regular
bases, but I seriously get caught up with homework, and I work late. What I need to
do is work harder on this, if I cant go to the gym I need to start buying equipment
to do at home.