Food Journal

Tuesday:
6:45 am - I have one banana and a strawberry flavored protein shake(27g of protein). My
protein shake have a mixture of 1 and a half scoop of whey protein and 6 oz of non fat
milk.
8:40 am - I brought a tiny container with some almonds in it. So I decide to eat 4 of it, it
make me less hungry but not that much but it would make me survive before lunch.
11:30 am - At lunch, I have 1 cup of brown rice, 1 grilled chicken breast with some sauce
on top and a steamed pumpkin on a side (.5cups). I was not quiet hungry before this meal
but I need an energy during the day and I will go to the gym after school too so I need
some carbs to fuel my body.
4:00 pm - Its my back training day, I do Lateral pulldown, barbell row and so on. After
training I felt pretty sore on my back muscles.
5:00 pm - I have a cycling RPM class (cardio). I felt pretty tired after the class.
6:00 pm - I have a tuna spring roll with a spicy and sour dressing. In the spring roll
contains tuna (.5cups), crab stick(.5cups), carrot(.25cups) and lettuce(.25cups). Followed
by protein shake.

Wednesday:
6:40 am - I have one banana and a strawberry flavored protein shake. I mix my protein
shake with a regular water.
10:00 am - At bunch, I was very hungry so I have a chicken sandwich. (2 slices of whole
wheat bread, 0.5 of chicken breast, 1 teaspoon of low fat mayo).
11:25 am - At lunch, I have 1 cup of brown rice with larb kai (1 cup of chicken) and some
broccoli on a side(0.5 cup).
6:10 pm - 1.5 cup of white/brown rice. Stir fired pork liver with onion (0.25 cup). Stir fried
shrimp with chilli (0.5 cups).

Thursday:
6:35 am - I have one banana and a strawberry flavored protein shake. I mix my protein
shake with a regular water. Addition: 5 pieces of almonds.
10:00 am - At bunch, I have a tuna sandwich. (2 slices of whole wheat bread, 0.5 cup of
tuna, 2 slices of tomatoes, 1 teaspoon of low fat mayo).
11:20 am - At lunch, I ate 0.5 cup of brown rice with grilled chicken breast (1 cup of
chicken breast) and some pumpkin on a side (0.5 cup).
4:10 pm - I go to the gym and workout on my shoulder and abs muscle.
5:15 pm - I do muay thai on heavy bag for cardio.
6:30 pm - For dinner, I have 1 cup of white/brown rice. Tum Yum Pla (0.5 cup of fish). I try
to ate a cucumber, but it have a smell that I do not like so I ate only 2 pieces of it.

Friday:
6:45 am - I ate 2 hard boiled eggs and a glass of low fat milk for breakfast.
10:05 am - At brunch, I have chicken sandwich (2 slices of whole wheat bread, 0.5 of
chicken breast, 1 teaspoon of low fat mayo).
11:20 am - At lunch, I have squid and sour pork (fermented pork) fried rice (1.5 cup of rice,
1 egg, 0.25 cup of squid. 0.25 cup of sour pork, additional seasoning) and a tiny bit of
cucumber on a side (0.1 cup)
4:15 pm - I go to the gym and workout on my leg muscle (squat and deadlift).
5:15 pm - I do muay thai on a heavy bag for cardio.
6:40 pm - For dinner, I have tum yum chashu ramen (1.5 cup of noodle, 0.5 of pork, 0.15
cup of mushroom, 2 cup of soup).

Monday:
6:35 am - I have 2 hard boiled eggs and strawberry flavored protein shake for breakfast.
9:55 am - At brunch, I have chicken sandwich (2 slices of whole wheat bread, 0.5 of
chicken breast, 1 teaspoon of low fat mayo).
11:25 am - At lunch, I have 0.5 cup of brown rice with grilled chicken breast(1 cup) and tom
yum soup(1 cup).
4:10 pm - I go to the gym and workout on my back.
5:15 pm - I do muay thai on a heavy bag for cardio.
6:30 pm - For dinner, I ate 1 cup of white rice with kapow kai( 0.5 of chicken, 0.25 of basil)