One effective way to track your progress with your clean eating diet and exercise program is to use a fitness and nutrition journal. They are available on paper and on-line. I made my own to suit my desires and had copies made at a print shop.
There is one pre-made fitness/food diary made called Fitbook.
There are at least 3-4 web sights available that I know about that People I know have found success with. They can even send updates and progress charts to your I-phone.
Try what works for you. Any efforts made will reap rewards.
7/21/10 - Wednesday Workout:
Recumbent bike- 30 minutes
Strength train- triceps
triceps kickback- 12 lb
cable extention (standing)- 2 tubes
Bird dog (abs) Opposite arm-knee, extended strongly
ab crunch on stability ball
7/21/10- Wednesday Food Diary:
Breakfast-
grapefruit (40 cal)
Soy protein powder (90 cal)
1 small banana (60 cal)
A.M. Snack-
5 pinapple spears (57 cal)
2 tbls organic almond butter (120 cal)
1 cup egg whites, 1 cup spinach, 1/2 cup brocolli(130 cal)
Lunch-
4 oz Mahi Mahi (100 cal)
Salad-2 cups spinach, 4 cherry tomatoes, 1/2 orange sweet pepper, 3 asparagus, brocolli slaw, 1 tbls sunflower seeds, roasted (85 cal)
P.M. Snack-
3/4 cup cottage cheese, nonfat (120 cal)
1/2 cup raspberries/blueberries ( 40 cal)
Dinner-
4 oz. Skate ( white fish)(190 cal)
8 asparagus ( 25 cal)
large sweet potatoe, sliced grilled peaches on top ( 121 cal)
Dessert-
Homemade popcorn ( 90 cal)
TOTAL CALORIES- 1251
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