Tony’s 12 Week Challenge Day 4

June 4, 2013

Meal 1

Smoothie – 2 scoops protein powder, 1 cup spinach, 1/2 cup strawberries, 1 banana

Meal 2

1/2 cup oatmeal, 2 scoops protein powder, 1/4 cup walnuts


Circuit 1 (30 seconds work, 30 seconds rest 3 rounds)



Flutter Kicks

Seated Row

Circuit 2 (30 seconds work, 30 seconds rest 3 rounds)

KB Swing

DB Curl / Press

Bench Dips



Meal 3

Bob’s Gym Builder Shake

Meal 4

Breakfast Casserole (eggs, cheese, sausage, sourdough bread), biscuits

Good things from today:  my Meal 4 was definitely NOT an ideal weight loss meal, however, by planning for this and by eating about 60% of what I normally would have eaten with this meal I was still able to stay within my calorie goals for the day, my protein and carbohydrate numbers were on target, and my fat was just a little high.

An important part of this process and this challenge for me is to not feel like I am completely deprived of foods that I like and I will never have a meal that I will not eat with my family.




  1. Just curious how you make it through the day with such little “food”. It seems you have a lot of supplemented meals with protein powder. When I try to do that I find myself hungry like an hour later.

  2. Tony Maslan says:

    I usually don’t have that problem. The protein powder helps me hit my goal numbers for the day a little easier than trying to get all my protein from whole food. I really like it mixed with oatmeal. It is quick and convenient.
    When I am trying to drop a little weight, I am always a little hungry. I don’t let myself get to the point where I feel like I am starving and when I eat I don’t eat until i feel stuffed.

  3. Dennis Gunther says:

    Wednesday’s food:

    Breakfast: oatmeal with banana
    Snack: Protein bar
    Lunch: Turkey sandwich and Greek yogurt
    Cardio workout
    Post cardio workout-Protein bar
    Supper-Lean roast beef and veggies

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