Day 2

12:20am- Protein Shake. I had one last night before bed. Also, I forgot to mention a few things. 1) I got my protein powder online, not at Trader Joe's, but they do have a quality protein powder available there. 2) I specifically chose the food items and photographed them so you can get the exact same thing. My biggest thing with diet is not calories nor carbs nor sugar nor sodium. The biggest determining factor for me is INGREDIENTS. If you don't understand what's in the product you're eating, you probably shouldn't eat it. 3) That said, I'm a big proponent of a low carb, low sugar diet. Note that I say LOW not NO because it's unfeasible and you set yourself up for failure. I had pizza last night. That's carbs. Lots and lots of carbs. It's ok, just not every night. 4) I think everyone should incorporate more fiber into their diet. I add one teaspoon of psyllium husk to my protein shakes. Fiber keeps you regular, keeps bloat down, and prevents you from getting protein farts, which, let's face it, smell like your shit took a shit and then ate that shit and shat it out again. 5) The olive oil salad dressing is from Whole Foods, not Trader Joe's. It's just a little more pure a dressing than what's available at Trader Joe's and I like it better.

Now, on to Tuesday (which essentially is like every other day save for exercises and a few variations.)

8:00am- Protein Shake- Takes 30 seconds. Pour 8oz vanilla almond milk (43 cents) and protein powder into a Magic Bullet mug. Screw on the blade and blend for 10 seconds.

Cost? Vanilla almond milk (43 cents) and protein powder (43 cents) = $0.86

Dirty dishes? Two. Magic Bullet mug and blade.






Gym- Today was back. I'm doing cables this week, I'll probably do free weights next week, and machines the following. I'm a big believer in switching up not only your routine but your method as well. Just keep the muscles constantly guessing and they won't get used to what you're doing, plus varying your routine helps you stay interested in what you're doing. As a caveat I failed to give yesterday let me warn you. PLEASE PLEASE PLEASE if you do not feel comfortable with an exercise or a machine, PLEASE ask one of the trainers at your gym to show you how to use it. That's what they're there for. Would you be embarrassed to ask a librarian to help you find a book? No. Just ask.

I started with 5 minutes on the stationary bicycle. I do abs every other day and normally when I'm healthy I do cardio on the off days. Right now, I'm still doing physical therapy exercises for my hip and ankle but since that's (hopefully) not relevant to you, I advise you do 15 minutes of cardio if you're pressed for time, 20-30 minutes if you can afford it.

I then moved on to lat pulldowns. 1 set of 15 reps at 55lbs. 1:15 rest. 3 sets of 8 reps at 100lbs. 1:15 rest between each set. Total time? 30 seconds for each set makes 2 minutes of exercise, 3:45 rest, for a total of 5:45.

I then did seated rows. 1 set of 15 reps at 55lbs, 1:15 rest, then 3 sets of 6 reps at 105lbs with 1:15 rest between. Total? 5:45.

Lastly, I did low back extensions. No weight, just 4 sets of 10 reps with 1:15 rest between. Total? 5:45.

I then did some hip and ankle strengthening exercises and went home. 10 minutes.

Total time at gym? 32 minutes, 15 seconds.






I came home and made eggs and sausage and then went to work.

Eggs and Sausage- Takes under 2 minutes to make this. Microwave the sausage for 30 seconds on the plate you’re going to eat off of. While that’s microwaving take four eggs (2 just whites, 2 whole) and start scrambling them over high heat in a medium sized pot. Now the sausage is done. Chop it up and mix it with the eggs while you’re scrambling them all together and continue to scramble until the eggs are done.

Cost? Four eggs (56 cents total) and one turkey sausage (80 Cents)= $1.36.

Dirty dishes? Four. Plate, pot, knife, fork.






Got to work and had oatmeal.

Oatmeal- Takes 1 minute. Mix 1/2 a serving of vanilla almond milk and an oatmeal packet in a microwaveable bowl. Sprinkle a little cinnamon in there if you’d like.

Cost? Oatmeal (41 cents) and vanilla almond milk (22 cents)= $0.63

Dirty dishes? Two. Bowl and spoon.





On Tuesdays during lunch I read to a little girl at the local elementary school here in Burbank. I usually bring her some form of candy and today she reciprocated and brought me a Tootsie Pop. I had about half of it before our time was up so after she left I was able to just throw it away. I assure you there is not a single worthwhile ingredient in a Tootsie Pop, but half a Tootsie Pop isn't going to kill you (hell, a whole Tootsie Pop is totally fine once in a while) but I didn't want it. I accepted and ate half of it because, well, when a little girl offers you something you fucking take it with a smile and thank them...unless of course you're dead inside. Lucky for her I'm not.



Salad for lunch:

Salad- Mix 1/4 bag of spinach, 1/4 bag of snap peas, 1/3 a container of tomatoes, and 1/4 a cucumber in a salad spinner. Rinse the vegetables then spin. Add 1/3 a pack of sliced turkey and 2 tablespoons Barcelona Vinaigrette. Eat the salad out of the bowl.

Cost? Spinach (50 cents), snap peas (63 cents), tomatoes ($1.17), turkey ($1.00), dressing (44 cents) = $4.19.

Dirty dishes? Three. Knife, fork, salad spinner. Don't have a salad spinner? You can get one at Ikea for $3.











Around 2:45pm had a snack: Snapea Crips and gummi bears- The Snapea Crips are like healthy Cheetos. They have the same crunch and texture and are a little salty, but you can eat 1/2 a bag of them and not have to think twice about it. The Immune C plus Zinc and Echinacea Gummis- Eat 3 of them each day during cold season. It satisfies your sweet tooth and keeps you healthy.

Cost? 50 cents for Snappea Crisps, 25 cents for gummis = $0.75

Dirty dishes? None.





At 4:00 I had a cup of coffee. I used stevia to sweeten it and almond milk as creamer. Stevia is a natural, low calorie, low carb sweetener.

Cost? 6 cents for a stevia packet. Free coffee at work.

Dirty dishes? One. Mug.




Around 5:45 I had my final work meal, some chicken and brown rice with a glass of juice.

Rice and Chicken- Takes 1 minute 45 seconds. Pour 1/3 a bag of brown rice and 1/4 pack of chicken into a microwaveable dish and microwave for 1:30.

Cost? Rice (56 cents) and chicken ($1.50) = $2.06

Dirty dishes? Two. Bowl, fork.





Veggie Juice- Mix 8 ounces of Essential Greens Vegetable Juice (1/2 a bottle) with 4 ounces of Carrot Juice (1/8 of a bottle).

Cost? Vegetable juice ($1.85), carrot juice (44 cents) = $2.29

Dirty dishes? One. A cup.





Remember to have lots of water all day long. I have a 32oz nalgene bottle I keep on my desk. I fill it up every morning and if it's not half gone by lunch I slam down the water until the half way point before I eat. The bottle has to be finished before I leave my desk.

For dinner I had two burger patties with guacamole, ketchup, and mustard. As a beverage I added 1/2 a lemonade juice box to soda water to make a sparkling lemonade. Takes under 6 minutes to make this. Plug in your George Foreman grill and let it warm up a bit. Then throw two burger patties on there. While that's cooking, mix your soda water and lemonade. That's it! Wait for the burgers to finish cooking (about 4-6 minutes depending on how well you want it done), add some guacamole and ketchup and mustard to your taste.

Cost? Burger patties ($1.20 per, $2.40 total), guacamole (43 cents per fourth of a container), soda water (22 cents per 1/2 bottle), and lemonade (44 cents for half a box)= $3.49

Dirty dishes? Five. Plate, knife, fork, cup, George Foreman grill (alright, technically this is not a dish, but you do have to clean it. However, as a tip I suggest you take some paper towels and wipe it down as soon as you take your burgers off. Just unplug and immediately start wiping down. It cleans really easily. If you let it cool, then you're going to get so frustrated trying to scrape all the reamins off the grill that you'll just want to throw it out and buy a new one- it's that fucking annoying to clean once cooled. I know this because I once did exactly that.








I'm having cashews as I type this, but already had them so I don't have pics/prices. Next time. However, what I recommend is buying two bags, one bag of raw, unroasted, unsalted cashews (i.e. good for you but tasteless) and mixing that bag with a bag of lightly roasted and lightly salted cashews so that you're getting some of the salt/roast but also the raw goodness. After I post I'm going to have another protein shake so that's another 86 cents.

Total cost of eating right today? $16.55.