Fasting Update & My Typical Weekly Menu & Workouts

Weight Update – As of this morning no change, maintaining my 5 pound loss from fasting.

Jimmy Moore and a few other bloggers (some not low carbers) have been posting their weekly menus. I decided why not? Maybe someone will glean something from it. Do remember my portion sizes are small because they’re tailored to my size, appetite and tastes. You might not do well to copy my servings as you need to tailor portions to suit your individual needs. Below is an example of my weekly menu with workouts.

Day One
7 am – Millstone Chocolate Velvet black coffee
8 am – 2 ounces Kansas City brand sirloin grilled with no cooking oil, ½ cup fresh blackberries
11 am – 2 ounces white meat tuna with 1 teaspoon walnut oil, 1/3 avocado, 1/3 cup chopped tomatoes, 2 tablespoons chopped red onion, spices
1 pm – homemade protein shake
4 pm – 1-2 ounces Havarti cheese, ½ cup fresh vegetables, 1 teaspoon hazelnut oil
6pm – 4-8 ounces red wine (we buy several brands)
8 pm – 3 ounces smoked wild salmon, ¾ cup mixed green salad, fresh herbs, 1 teaspoon flax oil

Noon Weight workout – 3 sets x varied weights x 8 back / chest / arm exercises
Evening Aerobics workout – 30 minutes jogging on Urban Rebounder

Day Two
7 am – Millstone French Vanilla black coffee
8 am – 3 - Omega 3 eggs, 1 ounce cheese, 1/3 cup homemade salsa
11 am – 3 ounces beef jerky (I always buy Jack Link brand)
3 pm – 1-2 ounces Imported brie cheese, ½ cup fresh strawberries
6 pm 4-8 ounce red wine
9 pm – 3 ounces grilled shrimp, ½ cup grilled vegetables with 1 teaspoon grape seed oil, homemade cocktail sauce

Evening Aerobics – 45 minutes Gazelle

Day Three
7am – Millstone Chocolate Velvet black coffee
8 am – 1 Benetino’s Turkey & Chicken sausage grilled with no oil,
2 - Omega 3 eggs.
11 am – homemade protein shake
3 pm – 3 ounces grilled Kansas City brand sirloin, sliced banana with ½ cup blackberries
6 pm – 4-8 ounces red wine
9 pm – 2 ounce Chesapeake Bay Brand Maryland Crab and Lobster cake,
Homemade Flax Bread, 1 teaspoon butter

Morning weight lifting workout – Leg Day: Glutes, quads, hamstrings, calves,
2 exercises per body part x 3 sets x 6-12 reps x varied weights = 20 – 120 pounds, depending on body part and exercise.

Day Four
7 am – 1 cup Green Mountain Harvard Blend black coffee
8 am – 2 strips bacon, 3 – Omega 3 eggs, 1/3 cup homemade salsa
12 pm – 3 ounces grilled lemon chicken – no skin, not cooked in oil,
1 low carb La Tortilla brand whole wheat tortilla, 1/3 cup homemade salsa, 1 ounce Bingham’s Farm Applewood smoked cheese (from iGourmet.com), ¼ avocado
3 pm – 1 cup plain light soy milk, 1 scoop protein powder, 1/3 cup blackberries, blended together
6 pm – 2 ounces cheese, 10 assorted olives
9 pm – 4 ounce bacon wrapped Kansas City brand steak, 1 cup mixed green salad, 1 teaspoon walnut oil, 2 tablespoons imported blue cheese

Morning Aerobics Workout - 45 minutes Core Rhythms Latin Dancing

Day Five
7 am – Millstone Raspberry Chocolate black coffee
8 am – 2 ounces chicken breast, 1 ounce Bingham’s Farm Traditional cheedar, 3 - Omega
3 eggs
11 am – Topps brand steak and vegetable kabob, ½ cup fresh garden vegetables, 1 teaspoon flax oil
3 pm – Homemade Flax bread, 1 teaspoon butter, 2 ounces Havarti and Jarlsberg cheese
6 pm – 4 -8 ounces red wine
9 pm – 2 ounce Chesapeake Bay brand Shrimp and Crab cake, 2 ounces Omaha brand sirloin, ½ cup blackberries

Morning workout – Abs of Steel video
Evening workout – Yoga Booty Ballet Cardio Cabaret DVD

Day Six
8 am – Millstone Chocolate Velvet black coffee
9 am – 2 ounces Imported brie and Pecorino Romano cheese (from iGourmet.com), blackberries
12 noon – 2 slices Round Table Italian Sausage & Olive Pizza, Ice Tea with Lemon– no sweeteners
5 pm – 2 ounces Havarti & Gouda cheese, 4 ounce red wine
10 pm – 4 ounces Bacon Wrapped Omaha steak & 2 ounces Chesapeake Bay Maryland crab cake, 4 ounces red wine

Morning workout - 2 hours of shopping
Evening Workout – out dancing with husband – we don’t time it.


Day Six
9 am – Green Mountain Harvard blend black coffee, 3 of husband’s regular homemade pancakes, 1 teaspoon butter, 2 tablespoons no sugar blackberry jam, 3 slices bacon.
1 pm – 2 ounces Omaha brand steak, ½ cup fresh vegetables, 1 teaspoon walnut oil
5 pm – 2 ounces Harvarti & Jarlsberg cheese, 10 assorted olives, 2 ounce Martini
6 pm – 2 ounce Martini with green olive
7 pm – 2 ounce Martini with green olive
9 pm – 3 ounces assorted gourmet cheeses, Martini with green olive

Evening Workout – dancing with husband at home – we don’t time it.

Daily Regime – Rarely Changes

One Source Women’s Complete Multivitamin with Iron
2 Citracal Plus Calcium with Minerals
3 Natrol Omega 3 Complex (Borage, Flax, Fish Oils)
2 Super Strength Cranberry Extract Capsules
4 Seabuckthorn Seed Oil Capsules
3 Prima Force MAX CLA Capsules
1 gallon ice water with Key Lime juice
1-3 scoops LaBrada creatine powder