Day 1

Day 1 weight 321 lbs.

Meal plan

Breakfast 1 cup of quick oats made with skim milk, 1 tablespoon of brown sugar, a whole banana and 10 red grapes.

Lunch 11oz mixed green salad with 2 teaspoons of olive oil dressing.4.8 oz of skinless chicken thigh including bone.

Dinner steamed 6 oz rainbow trout fillet, 12oz mixed green salad with 20 ml of salad dressing for the salad and fish.

Snack was 4 whole walnuts, 3 super light beers.

Work out plan

Workout 1 started with riding the stationary bike for 127 calories, this was followed up with running on the treadmill for an additional burn of 189 calories.

Workout 2 was a simple 2 mile walk to the store instead of driving. The burn of calories is estimated to be 325 calories.

Workout 3 was a 5K run on the treadmill at various speeds, the total calorie burn was 559 calories.