While I could blame an office job for my sudden weight gain (and I do, frequently), there is an unsung advantage to the work week: its regularity. Since I always know where I'll be during the day, I can plan my meals and exercise around it. Once the routine is set, it's far easier to execute. From stepping on the scale in the morning to recording my exercise (and some meals), here's how my day typically shapes up. I record everything in a notebook.
6:45 a.m. Weigh in.
7 a.m. Breakfast: 1 cup Cheerios or oatmeal, 1/2 cup skim milk.
7:15 a.m. Stretch, 50 push-ups, 2-mile run; measure the route at www.mapmyrun.
7:45 a.m. Make lunch.
9 a.m. Buy 1-liter bottle of water in cafeteria, sip until lunch.
10:30 a.m. Snack: banana (sometimes).
Noon Lunch: turkey sandwich (about 4 ounces meat) with real mayo on Freihofer's double-fiber whole-wheat bread; diet soda.
2:30 p.m. Snack: reduced-sugar granola bar.
5 p.m. Walk the dog for 30 minutes.
5:30 or 6 p.m. Dinner: turkey burger ( 1/4 pound meat) on Arnold Select whole-wheat high-fiber sandwich thins, or grilled chicken (1 breast), with vegetables and sometimes with hot sauce, or whole-wheat pasta with chicken and mushroom sauce; side salad with 1 ounce Ken's Healthy Options Parmesan and Peppercorn Dressing or Lipton pasta sides (my girlfriend and I split the pack); skim milk or occasionally red wine (good for the heart).
8 p.m. Walk the dog for 30 minutes.
8:30 p.m. Exercise bike for 45-60 minutes or pick-up basketball with friends for 60-90 minutes.
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