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MY DIET DIARY
My name is Craig Stairs and for the next 12 weeks starting
today October 28th 2002, I am attempting through proper diet,
exercise and body building to lose 30 pounds and lay the
foundation for a moderate lifestyle change. My starting
weight is 212 lbs, and at my height of only 5'10" I am
over-weight.
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As a kid I was always
active, played lots of sports including hockey, baseball,
soccer, volleyball, badminton, water skiing and golf.
However as I get older, I am finding myself slowing down
considerably. I haven't played hockey or any other
physical sports in over 8 years and my appearance shows
it. My love of food coupled with my inactivity have played
a cruel trick on my body, it is growing. Blessed
with a very round face, even at a reasonable weight I look a
little heavy. However I am hoping with a little exercise,
body building and a decent diet I can make a moderate change in
my appearance and overall health.
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I have lifted weights in
the past, between 1994 and 1999 I trained with my dad who has
actually competed and won at the masters level. I could
always put on size but lacked the discipline to 'lean out'
through proper cardio and diet On the brighter side of
things, I have been blessed with great genetics and when it
comes to body building I truly do enjoy the results I get from
it with respect to size and strength.
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So, I figure with a
resurrection of my weight lifting career and a divergence
into the game of squash to provide some much needed cardio and a
sensible diet I should be able to get myself back in shape and
achieve the following goals.. Although, like I tell Melissa, I'm
in shape now, if you consider round a shape
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16 week discipline goals
- Lose 30 lbs
- Improve my cardiovascular
- Shrink my waist to 32"
- Shrink my neck to 15.5"
- Maintain a weight of 175 lbs
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One of my biggest
hurdles however will be that there is little in life that I
enjoy more than eating. To me, going out for a nice sit
down dinner with Melissa and having steak, potato's, onions,
mushrooms, red wine and appetizers is the ultimate reward.
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I am not, thankfully, a junk food junkie.
Aside from their convenience, I don't see much good in them and for the
most part don't crave chips, pop, or chocolate bars, so eliminating
these should be relatively easy. I have come up with three main
rules that I will attempt to follow, they are:
- No Food after 8pm, it should probably
be earlier, however with working until 4, gym until 5:30 and squash
on mon, wed and Friday's it may be 7pm before I sit down to dinner.
- Drinking loads of water; aside from
skim milk in protein shakes in the later part of the 16 weeks, I
will limit my liquid intake to water and tea.
- Ruling out all junk food by eating
nothing that comes in a paper bag or can be ordered at a drive
through window (McDonalds, BK, Wendy's, Harvey's etc). This
should help me to reach one of my goals of limiting my calorie
intake to between 1750 and 2000 daily. I am not a big fan or
believer in protein rich-carb limiting diets, although they are
proven to work, it would seem irresponsible to assume that you are
going to live by their eating restrictions for the next 50 years and
consume only 20 carbs per 24 hour period. At the end of the
day the bulk of weight loss is determined simply by calories
digested vs calories burned.
My diet instead will include a variety of foods, chicken, lean beef,
pork, salads, some breads and pasta, whole eggs, tuna and white
fish. I will be aware of my carb intake, however with
exercise, squash and body building I will require loads of energy,
and consequently an adequate amount of carbs. So I will not be
living or dying by my carb intake. More importantly I will
watch my overall calorie intake.
One of my biggest complaints about proper
eating in the past has been rounding out my meals. I can eat
chicken and lean beef until the cows come home, but it is tough to find
something to go with it that isn't loaded with a ton of carbs. So
for the most part it will be rice, baked beans and small portions of
pasta. I will treat myself to one cheat day a week, likely
Saturday; on this day I will allow myself a calorie intake of up to
3000. (likely a very hearty breakfast, or dinner out with Melissa)
Each Monday I will include an updated Photo of
myself taken at the same time of the day and same place in the house so
that you can follow my progress, as well I will supply a grid of my
daily food intake, exercise for each day, and my weight for that day
taken in the morning and a short description of how I am feeling and any
changes that have taken place in my routine.
WEEK 1
| Waist |
Stomach |
Neck |
Chest |
Thigh |
| 38.5 |
42 |
17 |
41 |
21.5 |
Day
1
210 lbs
Chest work out 45 minutes
Squash 45 minutes |
I am
about to die, just spent 45 minutes on the squash court and
seem to be missing at least one lung, my head is spinning and
all I want to do is drink a gallon of water and lie down, I'm
not sure who invented this game but they should have made the
court smaller and the ball bigger. My chest workout was
good, nice to be back in the gym too, not to hungry today. |
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
Cup of tea |
1 |
0 |
4 |
0 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 2
pork chops w/rice |
0+28 |
14+0 |
379 |
34+3 |
| 2
chicken br/beans |
5+50 |
5+2.5 |
200+277 |
36+14 |
| Total |
129 |
26 |
1150 |
87 |
|
Day 2
209 LBS
Back Work Out 45 minutes
Cardio 20 Minutes
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
bowl rice & chicken |
61 |
6 |
350 |
13 |
| 1
serving cooked ham |
0 |
7 |
170 |
17 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 2
steaks/bakedbeans |
0+50=50 |
14+2.5=16.5 |
400+277=677 |
74+14=88 |
| 2
pork chops w/rice |
28 |
14 |
379 |
37 |
| Total |
158 |
50.5 |
1583 |
160.5 |
Day 3
208 lbs
Squash 45 min |
Hungry, Hungry,
Hungry all day long, to the point of shaking, craving
toast and peanut butter and a cold coke. Squash
was better today, my wind seemed to improve and I
could actually return the ball, even on my back hand |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 2
pork chops/beans |
0+50 |
14+2.5 |
260+277 |
34+14 |
| 1
chicken breast |
2.5 |
2.5 |
102 |
18 |
| Total |
157.5 |
60 |
1595 |
116 |
|
Day 4
208
Shoulders 45mins
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
chicken breast |
2.5 |
2.5 |
102 |
18 |
| 1pork
chop/spaghet/s |
35 |
9 |
350 |
30 |
| apple |
21 |
0 |
81 |
0 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
steak/beans |
0+50 |
7+2.5 |
200+277 |
35+14 |
| 1
serv shrimp |
15 |
0 |
90 |
6.3 |
| Total |
155 |
60 |
1622 |
118 |
Day 5
208 |
Totally screwed up
day, had to travel to the states, missed both squash
and my arm work out, still stuck to my diet but am
really disappointed that I missed my exercise.
Promise to do it tomorrow. Not that hungry I
think my body is finally getting used to what I am
giving it. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1pork
chop/spaghet/s |
35 |
9 |
350 |
30 |
| 1
steak/beans |
0+50 |
7+2.5=9.5 |
200+277=477 |
35+14=49 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 2
pork chops/beans |
0+50 |
14+2.5=16.5 |
260+277=537 |
34+14=49 |
| Total |
150 |
66.5 |
1746 |
138 |
Day 6 Cheat Day
207 lbs
Arms 45 minutes
Squash 45 minutes |
Tired today, but
not overly hungry, had a good cheat breakfast this
morning, boy did it taste good to have fried eggs,
toast and homefries all in one meal, ooohh the carbs.
Played a good squash match with Morty, followed by a
quick arm work out. Told you I'd get them
in. Didn't get to 3000 calories, just wasn't
that hungry. I have dinner at moms Sunday so I
may use some up there. Went to the movie tonight
and passed the popcorn test, tea instead. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| steak |
0 |
7 |
200 |
35 |
| homefries |
35 |
7 |
200 |
3 |
| 1
pork chops/beans |
0+50 |
7+2.5 |
130+277 |
17+14 |
| 2
eggs |
2 |
9 |
140 |
12 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 2
pork chops/beans |
0+50 |
14+2.5=16.5 |
260+277=537 |
34+14=48 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| Total |
182 |
72.5 |
1844 |
118 |
Day 7
45 minutes squash
no gym
205 lbs |
Lost two pounds
somewhere in the last 24 hrs. Dad said I would
probably lose 5 or 6 pounds in my first week then
around 2.5 a week after that. It feels good to
loose them, but now I will be expecting this every
week. I realize though that with my weight
training the muscle that I am building will outweigh
the fat that I am losing, so my weight loss will
become harder as the weeks go on. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| steak |
0 |
7 |
200 |
35 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
2 |
9 |
140 |
12 |
| Roast
beef/potato |
0+50 |
7+2.5=9.5 |
200+277=477 |
35+14=49 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| Popcorn |
30 |
4 |
200 |
3.5 |
| Total |
188 |
51 |
2101 |
112 |
WEEK 2
|
Day 8
205 lbs
Chest 45 mins
Squash 45 mins
Tanning
|
Had a full weekend
of carbs, umm good, but going to try and cut back this
week some, no bread, and only baked beans instead of
rice and pasta. Going to get some salmon, and
white fish tonight at M&M's. Squash is coming
along well, and my energy level is pretty good. No
weight loss in the last day, but I suspect it will be
coming slower now. Really pleased with week 1
results, I can't say that I am hungry but I do have
cravings
|
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
pork chops/beans |
0+50 |
14+2.5=16.5 |
260+277=537 |
34+14=48 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| Total |
101 |
26 |
1018 |
104 |
Day 9
204 lbs
Back 30 mins |
Didn't eat a lot
yesterday and am feeling the effects today. Just was
really busy and only had a 6 inch sub for supper.
Still had lots of protein, but my carbs were down.
Beat Morty at squash last night for the first time.
Down one more pound too. Took some new pictures for
comparisons last night, not much of a change, a little in
my face. Breaded chicken seams to fill the carb void
nicely, salmon steaks were good too. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Popcorn |
30 |
4 |
200 |
3.5 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| Total |
134 |
69 |
1896 |
175 |
Day 10
204 lbs
Legs 30 min
Squash 45 min
Tanning |
Same weight today, had
a full day of eating yesterday, carbs are down some
more. I am going to try and keep them below 100, my
fat around 60 and protein up around 200. This will
mean more chicken, salmon and steak but still give me a
daily calorie intake of 100x4=400 plus 200x4=800 and
60x9=540 for a total of 1740. Squash was good and
had good first leg workout. Eating was great, really
like that breaded chicken. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
breaded chicken br |
24 |
16 |
364 |
28 |
| 1
pork chop |
0 |
7 |
130 |
17 |
| Totals |
57 |
51 |
1414 |
179 |
Day 11
204 lbs
Shoulders 45 mins |
Can't seem to clear
the 204 lbs hurdle, been here for three days. I'll
be very happy to see 199, hopefully by the end of next
week, Day 19. Light day for exercise, and going to
the Hilltop for dinner tonight for a small treat.
Not hungry much, eating quite a bit still. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
steak hilltop |
0 |
35 |
660 |
55 |
| caesar
salad |
4 |
8 |
140 |
14 |
| Total |
36 |
70 |
1600 |
185 |
Day 12
203 lbs
Arms 45 mins
Squash 45 mins
Tanning |
Almost 203 this
morning, took it anyway tired of 204. Squash tonight
and then another cheat day tomorrow, can't say the pounds
are melting of but I am ahead a schedule even if it feels
like the results in week two are coming slowly. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| Total |
131 |
74 |
1850 |
160.5 |
Day 13 cheat day
202 lbs
|
Lost one more pound in
the last 24 hours, down to 202. Played squash last
night got whooped, was really hungry hadn't eaten much all
day. Had a great supper, fajitas, a little high in
carbs and fat but very tasty. Cheat day today, hello
eggs, steak and home fries. Funny, I'm finding it
really hard to cheat, aside from a little tartar sauce and
some bread still ate pretty well, and feel full. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
chicken breasts |
2.5 |
2.5 |
100 |
18 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| steak |
0 |
7 |
200 |
35 |
| homefries |
35 |
7 |
200 |
3 |
| 3
eggs |
3 |
12.4 |
210 |
18 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Popcorn |
30 |
4 |
200 |
3.5 |
| tartar
sauce |
1 |
5 |
50 |
0 |
| Total |
145.7 |
87.9 |
2028 |
136.5 |
Day 14
202
squash 45 mins |
No weight change,
probably another 2 or three days before I see another
drop. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| steak |
0 |
7 |
200 |
35 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
2 |
8 |
140 |
12 |
| 1
toast/pbutter |
15+5.1=20.1 |
.7+5.6=6 |
82+76=158 |
.8+2.9=3.7 |
| 1.5
brchicken 1.5brfish |
28 |
27 |
512 |
37 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| Total |
138 |
71 |
1825 |
150 |
WEEK 3
Day 15
202 lbs
Squash 45 mins
Chest 45 mins |
Wasn't feeling to
well today, had a little nap this afternoon and felt
like I was coming down with something. Went to the
gym, had a pretty good chest workout and then squash
with morty for about 45 mins. Feel ok now.
Pictures in week 3 are pretty good compared to week
1. Only 14 days and a noticeable change. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| steak |
0 |
7 |
200 |
35 |
| Vegetables |
15 |
1 |
90 |
4 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
serv shrimp |
15 |
0 |
90 |
6.3 |
| Popcorn |
30 |
4 |
200 |
3.5 |
| Vegetables |
15 |
1 |
90 |
4 |
| Total |
125 |
1616 |
1416 |
148 |
| Food |
Carbs |
Fat |
Calories |
Protein |
Day
16
Sick |
0 |
0 |
0 |
0 |
Day 16
Sick |
no food, no exercise,
no squash, no good. I knew I was coming down with
something |
Day 17
recovering
199 lbs |
Tough way to loose
three pounds, most of it will probably return as I suspect
I am quite dehydrated. That was a bad flue, glad it
only lasted for a couple of days. No squash, no gym,
not much food, but I am feeling a little better tonight. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| chili&grilled
chicken |
57 |
13 |
500 |
41 |
| Total |
108 |
34 |
920 |
54.5 |
Day 18
199 lbs
Shoulders 45 mins
Squash 45 mins
Tanning |
Feeling about 80%
today, going to go back to the gym and squash some
tonight. Will also try to get back to eating some
food for a change, 1000 calories in two days leaves the
body a little tired and weak. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Total |
135 |
31 |
1040 |
63 |
Day 19
199 lbs
Arms
Squash 25 mins |
Feeling a little
better again, played squash last night and went to the gym
both were ok, I'd say I'm only about 90%, but on the
upswing. As little as I have eaten in the past three
days I am still hovering at 199, the weight may stay off
now. Doing arms tonight and hopefully squash if I
can find someone to play with. Still not very
hungry. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1/2
steak |
0 |
3.5 |
100 |
18 |
|
pork chops/beans |
0+50 |
7+2.5=16.5 |
130+277=407 |
17+14=31 |
| 1
cup applesauce |
20 |
0 |
80 |
0 |
| homefries |
35 |
7 |
200 |
3 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| Total |
143 |
70 |
1344 |
83 |
Day 20
199 lbs
Squash |
Can't understand how
over a three day period I can eat less than 1000 calories
on average per day and not lose weight. I am still
stuck at 199 for my 4th day. How is it that your
body is suppose to work again? Cheat day today and I
don't even feel like cheating I'm so disappointed in my
lack of weight loss. Squash with morty some time
today and Fajitas tonight, at least I have that to look
forward too. Had a lot to eat today, 2500 cals, but
it was cheat day and it was gooooood. Morty kicked
my butt at squash, big time. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 1/2
rib eye steak |
0 |
9 |
225 |
31 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| Popcorn |
30 |
4 |
200 |
3.5 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| Total |
241 |
99 |
2484 |
122.5 |
Day 21
199 lbs
tanning
squash |
Still at 199, for day
number 5 now. I am not sure why aside from my carb
intake being a little high. I am going to try and
keep it around 100 again for a few days and see what
happens. Hopefully it is an indication that I am
building muscle at a rate equal to my fat loss. If
so my pictures tomorrow should show a difference. |
|
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
ww toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 4
strips bacon |
0 |
13 |
140 |
8 |
| 1
potatoe |
25 |
4 |
140 |
4 |
| 2
pork chops |
0 |
14 |
260 |
34 |
| Totals |
121 |
69 |
1520 |
93.5 |
WEEK 4
Day
22
200 lbs
Tanning
Chest 45 mins
The ultimate slap in the face, I gained a pound. 5 days at
199 and I was complaining about not moving, well I moved.
Back to the drawing board. I will take some solace in the
fact that my pics look a little better. Glad that I have
been taking them or I would be very depressed with my lack of
weight loss. No squash tonight, but did go to the gym
and tanning. All and all at the end of the day I am still ahead of
schedule, although barely. |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 2
pork chops |
0 |
14 |
260 |
34 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/2
breaded chicken br |
6 |
4 |
91 |
7 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| Vegetables |
15 |
1 |
90 |
4 |
| Totals |
63 |
52 |
1290 |
136 |
Day 23
200 lbs
Back 30 mins |
Boring day, average
eating, good back workout, no-one to play squash
with-boo. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
lemon pork chops |
2 |
6 |
150 |
24 |
| 1/2
breaded chicken br |
6 |
4 |
91 |
7 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| steak |
0 |
7 |
200 |
35 |
| Vegetables |
15 |
1 |
90 |
4 |
| 1
serv shrimp |
15 |
0 |
90 |
6.3 |
| Vegetables |
15 |
1 |
90 |
4 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Total |
88 |
48 |
1387 |
170.8 |
Day 24
199 LBS
Legs 30 mins
Squash 45 mins
Tanning |
Back to 199 lbs,
calorie intake has dropped some now that I am watching my
carbs a little. Stands to reason though if you
eliminate most of the carbs and foods are made up of fat
(x9), carbs (x4) and protein (x4), you are eliminating
about 25% of your calorie intake. A lot of high
protein foods are generally low in carbs and most are
fairly low in fats, aside from dairy and nuts. At
the end of the day whether it is fat or carbs you are
watching the end results will be determined simply by
CALORIE intake. It just happens that low fat, high
protein foods are generally very low in calories in
comparison to other foods. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| Totals |
57 |
70 |
1445 |
147.1 |
Day 25
197
Shoulders 45 mins
Squash 45 mins |
Lost 2 more pounds in
the last day, down to 197. Played a good match of
squash last night with morty, he won 3 games to 2.
Had a pretty good leg workout, although I was feeling a
little weird. Shoulders and squash tonight then one
more day until another cheat day. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| beans |
50 |
2.5 |
277 |
14 |
| Salad |
14 |
4 |
70 |
5 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| Total |
94.5 |
57 |
1570 |
137 |
Day 26
Arms
Squash
Tanning |
Ass kicked last night at squash, hymie
absolutely hammered me 6-0. Almost beat me right out
of squash, oh well, got a good workout and hit some pretty
good shots. Shitty shoulder workout, felt strong but
wasn't. Arms tonight, then a rematch with Hymie.
Cheat day tomorrow, bacon eggs and steak. Fajitas
for supper. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| pasta |
63 |
2 |
300 |
11 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1steak |
0 |
7 |
200 |
35 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| caesar
salad |
6 |
10 |
200 |
18 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| Totals |
118 |
56 |
1780 |
186 |
Day 27
Cheat Day
196 |
Good game of squash last night, still lost
but it was a lot closer. Cheat day today, no squash, no
gym. Lost another pound, down to 196. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 3 suasages |
3 |
60 |
600 |
27 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 8 oz
rum |
|
|
400 |
|
| Totals |
165 |
124 |
2624 |
151 |
Day 28
197 |
Bad cheat day yesterday, ate like a
pig. Up a pound on the scales, felt a little heavy I
think most of it was guilt from the way I ate yesterday. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 250 grams roast beef |
0 |
17.5 |
350 |
42 |
| 1
potatoe |
25 |
4 |
140 |
4 |
| Totals |
122 |
76 |
1680 |
135 |
WEEK 5
| Waist |
Stomach |
Chest |
Neck |
Thigh |
| 36.5 from 38.5 |
38 from 42 |
43 from 41 |
15.5 from 17 |
22 from 21.5 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Rice |
28 |
0 |
117 |
3 |
| Totals |
109 |
65 |
1740 |
148 |
Day 30
197
Back
Squash |
Pictures looked
pretty good last night, had a good game of squash, I was
surprised that my waist wasn't smaller, not that it
really felt it but in the pictures it looked it.
Played squash tonight with the pros, they were
good! Stuck at 197, lets see what tomorrow brings. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1steak |
0 |
7 |
200 |
35 |
| caesar
salad |
6 |
10 |
200 |
18 |
| Rice |
28 |
0 |
117 |
3 |
| 1/2
steak |
0 |
3.5 |
100 |
17 |
| 1
cup applesauce |
20 |
0 |
80 |
0 |
| Totals |
116 |
66 |
1730 |
169 |
Day 31
Legs
Squash
Tanning |
Good day today,
finally won a set of squash, beat morty 5-2.
Either I looked ok at 211 lbs or people don't realize
the change in my weight. Honestly no one has said
anything and to me the change is drastic if you look at
the before and after pics. Maybe it is because I
have been busting my ass for 5 weeks that I see such a
change. The squash part has been fun though, I'm
glad I started that. The rest of it is a lot of
work. Hope to drop another pound or two in the
next couple of days. would like to be 189 by
Christmas. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1steak |
0 |
7 |
200 |
35 |
| 1
pork chops |
0 |
7 |
130 |
17 |
|
beans |
50 |
2.5 |
277 |
14 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| Totals |
115 |
72 |
1822 |
128 |
Day 32
197
squash
shoulders |
Won at squash again,
had a good shoulder workout, off to the hilltop for date
night tonight, ymmmmmm. Arms and squash tomorrow
and then another cheat day. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1/2 cup
macaroni |
38 |
1 |
190 |
6 |
| 1
steak hilltop |
0 |
35 |
660 |
55 |
| caesar
salad |
4 |
8 |
140 |
14 |
| Totals |
72 |
79 |
1820 |
172 |
Day 33
196 lbs
Arms
Tanning
Squash |
Pretty good day still stuck at 196ish,
might be eating a little to much fat, may try to lean
out my diet on monday. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| beans |
50 |
2.5 |
277 |
14 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| Totals |
151 |
70.4 |
1850 |
154 |
Day 34
196
Squash
Cheat Day |
Not really sure what
is going on with my weight, my cal intake is stilll
under 2k but I am kind of stuck around 196/197 and have
been here for a while again. Morty got his revenge
yesterday, beat me 3-2. Beat him today
though and beaned him in the ass by mistake, nice
bruise. Ate a lot of crap today, those peanuts add
up fast, no more nuts. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Popcorn |
30 |
4 |
200 |
3.5 |
| 1/2
steak ribeye |
0 |
17 |
300 |
23 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
chicken breasts |
2 |
2 |
100 |
18 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
chicken breasts |
2 |
2 |
100 |
18 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| Totals |
127 |
113 |
2100 |
116 |
Sunday Dec 1
Day 35
195
squash |
Ate like a pig yesterday,
and lost another pound, go figure, down to 195. One
major change I have noticed over the last 5 weeks is that my
energy level has slowly increased. At 211 lbs, I was very
lethargic and tired a lot, had little energy to do any
extras. I had become quite lazy. Thankfully I think
as a result of my dieting and exercising this is changing.
Had a good game of squash with morty tonight again, 4-3, we have
good matches. I think I hate losing just a wee bit more
than him, because we are almost identical in skill. |
| 1/2
steak ribeye |
0 |
17 |
300 |
23 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
chicken breasts |
2 |
2 |
100 |
18 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| michelinas |
46 |
6 |
318 |
21 |
| 1
chicken breasts |
2 |
2 |
100 |
18 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| Totals |
123 |
63 |
1640 |
117 |
WEEK 6
Day 36
195
Squash
Chest
Tanning |
Stayed at 195, yeah!
Looking forward to breaking the 190 barrier in the next couple
of weeks. Workouts are going pretty well and squash is
going great. Had a good cheat day this weekend, ate well
yesterday for the most part. |
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| Rice |
28 |
0 |
117 |
3 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| Totals |
66 |
67 |
1404 |
119 |
Day 37
194
Back
Squash |
Down one more pound
today, had another good match with morty in squash, won
4-3. I have been getting really sore and banged up
though and am thinking of getting a massage. Light
eating day yesterday for the most part. Pics last
night didn't show any drastic changes I may be leveling
off slightly, a moderate change in upper body tone if
anything. Played with the pros again tonight,
those guys are good. Not quite feeling %100, not
much of an appetite today. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
37 |
55 |
1104 |
128 |
Day 38
193
Legs
Squash? |
down another pound
today, go figure, 7 days at 197 and then in the last 4
days I have lost 4lbs. Moderate cheat day
today, I have a reception at melissa's work, yummy
appetizers I suspect. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
cup apple sauce |
20 |
0 |
80 |
0 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| Totals |
56 |
56 |
1514 |
190 |
Day 39
193
Shoulders
Squash |
Good night last
night, quick leg workout and then Bob's grand opening,
no squash. I figure I may be at 193 for the next
several days, I lost the last 4 pounds to quickly. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
steak hilltop |
0 |
35 |
660 |
55 |
| caesar
salad |
4 |
8 |
140 |
14 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
47 |
116 |
2004 |
203 |
Day 40
192
arms |
Nice dinner last
night, squash was ok, introduced carlos to the
game. Down another pound, 192 today. Not
feeling a hundred percent, might be coming down with
something. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
|
beans |
50 |
2.5 |
277 |
14 |
| 1
chicken breasts |
3 |
2 |
100 |
18 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| Totals |
165 |
58 |
1810 |
156.5 |
Day 41
192
Squash
Cheat Day |
Kind of cheated a
little last night, had a bagle and turkey sandwich
before bed around 8pm, it was yummy. Cheat day
today, a little squash, some work around the house and
work at the shop. Still at 192 almost 191, pounds
sure fell of this week. My pics on monday should
show a considerable difference, especially around my
waist. The last of the love handles are on their
way out. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
chicken breasts |
3 |
2 |
100 |
18 |
| 1
chicken breasts |
3 |
2 |
100 |
18 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| caesar
salad |
4 |
8 |
140 |
14 |
| Rice |
28 |
0 |
117 |
3 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| Totals |
131 |
91 |
2025 |
167 |
Day 42
193
Squash |
up a pound, not
surprising considering my weight loss over the last few
days. |
|
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 1
chicken breasts |
3 |
2 |
100 |
18 |
| 1
cup apple sauce |
20 |
0 |
80 |
0 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 5
crackers/pbutter |
11+5.1=16.1 |
1.4+5.6=7 |
64+76=140 |
1.6+2.9=4.5 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
potatoe |
60 |
0 |
258 |
5 |
| coleslaw |
2 |
2 |
70 |
12 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Totals |
172 |
112 |
2700 |
210 |
WEEK 7
Day 43
193
Squash
Chest
Tanning |
Stayed back up at 193,
ate like a pig yesterday, was hungry all day long.
Back to the regimen today. Would like to be under 190 by
the end of next week. Shitty workout, shitty squash,
something wrong with the court. |
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| Totals |
38 |
61 |
1270 |
133.6 |
|
|
|
|
|
|
|
|
|
|
Day 44
192
Back
Squash |
Down a pound,
back and squash tonight, might do some work on the
basement as well. Light calorie day yesterday. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| steak |
0 |
7 |
200 |
35 |
| beans |
50 |
2.5 |
277 |
14 |
|
|
|
|
|
| Totals |
88 |
69.5 |
1634 |
159 |
Day 45
192
Legs
Squash? |
Whooped at
squash last night, good back workout. Grumpy,
grumpy, grumpy for the last couple of days, I think I
really hate christmas. Too many holidays and not
enough billing days for the shop in December. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| Potato |
33 |
2 |
143 |
3 |
| Potato |
33 |
2 |
143 |
3 |
| Totals |
107 |
46 |
1350 |
110 |
Day 46
192ish
Shoulders
Squash |
Almost up a pound
today, had to lean hard to the left, not sure why.
Shoulders and squash maybe tonight, also have melissa's
staff christmas party. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| Potato |
33 |
2 |
143 |
3 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| Pasta
1 serv |
63 |
1.2 |
300 |
11 |
| 2
peanut butter cook |
12 |
5 |
100 |
2 |
| Totals |
190 |
59 |
2004 |
164 |
Day 47
194
arms
Squash |
Can't deny it
any longer, I'm back up to 194, same diet, same exercise
but up two pounds and probably going to get worse the
way I ate last night. Good squash match with morty
last night. Suppose to play tonight as well. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| .5
protein bar |
25 |
2 |
150 |
10 |
| Totals |
159 |
68 |
1850 |
160 |
Day 48
194
Squash
Cheat Day |
Still bangin
around 194, weird week, I can only assume that my muscle
mass has increased some. We'll see on monday when
I take my pics. Cheat day today, breakfast this
morning, squash this afternoon, working on the basement
later. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| Totals |
126 |
77 |
1800 |
125 |
Day 49
194
Squash |
Still at 194, playing squash with hymie
this afternoon, good breaky this morning. New week
tomorrow, may try to reduce my cal intake to around 1500
if I don't drop any weight before pic time. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
eggs |
1 |
4 |
70 |
6 |
| 1
bread butter |
17 |
3.5 |
120 |
2 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| Totals |
91 |
65 |
1370 |
110 |
WEEK 8
Day 50
191
Squash
Chest
Tanning |
Set a new record
today, lost 3 pounds in 24 hours. Went from 194
Sunday morning to 191 Monday morning, the body is a weird
thing. Glad to be back to 191 though, I was getting a
little concerned about last weeks weight loss or lack of.
Played squash with hymie yesterday, had a good match. More
squash tonight and the start of another week. whooped
morty tonight |
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| steak |
0 |
7 |
200 |
35 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| beans |
50 |
2.5 |
277 |
14 |
| Pasta
1 serv |
63 |
1.2 |
300 |
11 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| Totals |
120 |
46 |
1670 |
178 |
|
|
|
|
|
|
|
|
|
|
Day 51
190
Back
Squash |
Down another pound
to 190, feels pretty good, looking forward to breaking
into the 180s, only another 15 pounds to go.
Pro squash tonight and then a little Christmas dinner at
the hilltop. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Hilltop
steak |
0 |
40 |
780 |
65 |
| caesar
salad |
4 |
8 |
140 |
14 |
| 200
grams lean beef |
0 |
10 |
280 |
42 |
| Totals |
32 |
134 |
2304 |
223 |
Day 52
190
Legs |
Good dinner
last night, no squash today, going to take a day off and
heal up my body, it is really sore, legs with dad at 4
and then work on the basement. |
|
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| .5
protein bar |
25 |
2 |
150 |
10 |
| Rice |
28 |
0 |
117 |
3 |
| 1steak |
0 |
7 |
200 |
35 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
80 |
50 |
1270 |
145 |
Day 53
190
Shoulders
Squash |
No squash last
night, took a rest. Shoulders and squash tonight,
still at 190. Plucking away at the basement the
last few days, have my bar almost done. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Rice |
28 |
0 |
117 |
3 |
| 1
chicken breasts |
2.5 |
2.5 |
100 |
18 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| greek
salad |
8 |
16 |
225 |
14 |
| 1
chicken breasts |
2.5 |
2.5 |
100 |
18 |
| Totals |
83 |
67.5 |
15 |
118 |
Day 54
190
arms
Squash |
No
squish yesterday, a little tired and sore and had some
more work to do in the basement. Probably play
today though. Still at 190 lbs. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| Banana |
27 |
1 |
107 |
1 |
|
|
|
|
|
| Totals |
205 |
70 |
1946 |
122 |
Day 55
194
Squash
Cheat Day |
|
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| Totals |
126 |
77 |
1800 |
125 |
|
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
eggs |
1 |
4 |
70 |
6 |
| 1
bread butter |
17 |
3.5 |
120 |
2 |
| 100g
turkey |
0 |
5 |
170 |
30 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| Totals |
91 |
65 |
1370 |
110 |
|
Week 9
| Can best be
described as an almost complete breakdown, although the
week started off fairly well, by the end of it I was
eating everything in sight, the old adage, well its
Christmas came into play on more than one
occasion. I consider it a minor miracle that as I
start week 10 I am only up a pound to 191.
back to the old grind today, thankfully, I am sick of
eating like this. I decided that keeping a diet
record over this period would be almost impossible so
week 10 begins anew. |
WEEK 10
Day 64
191
Squash
Chest
Tanning |
Starting off
a new week today after 9 days of pigging out over
Christmas, striving to reach my goal of 175 and just
about on track, if not still a little ahead of schedule. |
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| Popcorn |
30 |
4 |
200 |
3.5 |
| beans |
50 |
2.5 |
277 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
135 |
77 |
1814 |
142.1 |
Day 65
190
Back
Squash |
190
Again this moring, hanging tough and back to the
diet thing. No squash last night but
hopefully can play tonight. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
pork chops |
0 |
7 |
130 |
17 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Hilltop
steak |
0 |
40 |
780 |
65 |
| caesar
salad |
4 |
8 |
140 |
14 |
| 200
grams lean beef |
0 |
10 |
280 |
42 |
| Totals |
32 |
134 |
2304 |
223 |
|
|
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| .5
protein bar |
25 |
2 |
150 |
10 |
| Rice |
28 |
0 |
117 |
3 |
| 1steak |
0 |
7 |
200 |
35 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
80 |
50 |
1270 |
145 |
Day 67
190
Shoulders
Squash |
|
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1steak |
0 |
7 |
200 |
35 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
chicken breasts |
2.5 |
2.5 |
100 |
18 |
| 1
chicken breasts |
2.5 |
2.5 |
100 |
18 |
| Totals |
60 |
72 |
1500 |
141 |
|
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| Totals |
159 |
68 |
1850 |
160 |
WEEK 11
Day 71
188
Squash
Chest
Tanning |
With a few
computer problems and various other circumstances weeks
9, 10 and 11 all kind of fell by the wayside, this week
hopefully will mark the restart of my program. |
| Food |
Carbs |
Fat |
Calories |
Protein |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1steak |
0 |
7 |
200 |
35 |
| Rice |
28 |
0 |
117 |
3 |
| 1steak |
0 |
7 |
200 |
35 |
| 1
salmon steak |
1 |
3.4 |
139 |
26 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
51 |
57 |
1386 |
162 |
Day 72
190
Back
Squash |
188
this morning, squash and back today. good
day of eating yesterday, sticking with the
program again. Played Hymie last night in
squash and won, his foot was bugging him though,
I'm sure he'll want a rematch. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
hard boiled egg |
.5 |
4 |
70 |
6 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| pasta |
63 |
2 |
300 |
11 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
124 |
77 |
1889 |
185 |
Day 73
187
Legs |
Played
squash last night with the pros, beat doug jones
for the first time, felt good. Had a
decent back workout and lost another pound
overnight, 187 just 12 more to go. Chili
and Caesar salad for supper tonight. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1steak |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| Chili |
99 |
12 |
690 |
48 |
| caesar
salad |
4 |
8 |
140 |
14 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| Totals |
210 |
78 |
2200 |
180 |
Day 74
187
Shoulders
Squash |
Big
big day of eating yesterday, those 2200 cals
felt more like 4200. But I was hungry all
day long and just kept eating until I was
full. Played a good match of squash before
supper with morty and must of burnt at least 700
calories there (should this make me feel less
guilty, not really). Shoulders tonight and
hopefully another good game of squash.
Dinner at the hilltop, another 2400 cals. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 6
inch subway club |
45 |
4.5 |
287 |
20 |
| 1/4
cup mixed nuts |
6.7 |
16 |
189 |
4.6 |
| 1
chicken breasts |
2.5 |
2.5 |
100 |
18 |
| 1
steak hilltop |
0 |
47 |
789 |
85 |
| caesar
salad |
4 |
8 |
140 |
14 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 1
chicken breasts |
2.5 |
2.5 |
100 |
18 |
| Totals |
172 |
102 |
2400 |
190 |
Day 75
187
arms
Squash |
Hanging on
at 187, two good days of eating though.
Played squash last night against morty and had
another good match. Arms, tanning and
squash today hopefully. Would like to see
186 by tomorrow if I can. Big arm workout
and quick match of squash with morty, taking it
easy tonight. |
|
| 1
cup of tea |
1 |
0 |
4 |
0 |
| 2
chicken breasts |
5 |
5 |
200 |
36 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded fish |
7 |
10 |
160 |
11 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| Totals |
130 |
78 |
1820 |
145 |
|
|
| 1
cup of tea |
0 |
7 |
200 |
35 |
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 1
steak ribeye |
0 |
35 |
650 |
70 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
chicken breasts |
3 |
2 |
100 |
18 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| 2
chicken fajitas |
32 |
14 |
346 |
23 |
| caesar
salad |
4 |
8 |
140 |
14 |
|
|
|
|
|
|
|
| 2
toast/pbutter |
30+5.1=35.1 |
1.4+5.6=7 |
164+76=240 |
1.6+2.9=4.5 |
| homefries |
35 |
7 |
200 |
3 |
| 2
eggs |
1 |
8 |
140 |
12 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 3
strips bacon |
0 |
10 |
109 |
6 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 1
breaded chicken br |
12 |
8 |
182 |
14 |
| 2
eggs |
1 |
8 |
140 |
12 |
|
beans |
50 |
2.5 |
277 |
14 |
PROGRESSION PICS
 
 
| START |
WEEK 4 |
WEEK 8 |
WEEK 12 |
|
|
