Regrasping my life, My documented Cut

**emerica243** · 09-29-2011, 12:13 AM

Ill start off with my past and my present.

I was overweight for probably the last 5 years. Unfornuately i dont have many pics of myself at that time for display purposes, but have some that will do. About 4 months ago i finally wanted to change my body. Ive tried before by exercising here and there, but obviously that isnt enough and i gave up. I would always eat junk food all the time. Cheesesteaks, multiple sandwiches a day, chocolate, ice cream, pizza. I honestly probably would eat somewhere around 4-7k calories a day. I was 220lbs at this point. When i finally got together, found this site, found out about nutrition and everything else i buckled down for 3-4 months and made a significant change. I went from 220lbs to 160lbs. A huge and very satisfied improvement. The process was rather simple. Although it sucks because i never really documented it. I just checked the scale everyday, saw the numbers going down and continued(some how) to stay on the diet and continue the workout.

My current Stats:
Age: 23
Weight 160lb
BF%: 14.5%(based on $40 scale)
My Diet

I made it super strict. I cant really remember exactly what i did, and i didnt count calories. From what i remember this is what i was doing at the time and this is what i changed.

MY BAD HABITS

7am-Wake up

Never ate breakfast

8am-Banana,

10am-Snickers bar, philly soft pretzel

12pm-LUNCH-Sandwich, Yogurt, Chips, cookies, poptart, string cheese, Soda

3pm-Other random junk, chips, skittles

5pm-get home, eat a sandwich, 10 oreo cookies

6pm-DINNER-Steak, mashed potatoes, peas, noodles

8pm-Bag of chips, Bowl of cereal, maybe two bowls

10pm-Eat other random crap, maybe run out for fast food, a burger and frosty.

I was basically always hungry, always wanted to taste the joy of food.

MY CHANGED HABITS FOR THOSE 4 MONTHS OF SUCCESS

7am-Wake up

Breakfast-dont really recall what i ate. But i believe it was an alternative choice of a banana/tuna/chicken

8am-11am-ATE NOTHING, I probably would drink 4-5 glasses of water between these hours trying to make me feel full.

12pm-LUNCH-A bowl of salad with can of chicken or tuna in it. Two glasses of water

1pm-4pm-Ate nothing, again, drinking tons of water and hot tea.

6pm-DINNER-2 Cans of tuna or 2 Cans of chicken, or a salad with a mix.

11pm-Bed

MY EXCERCISE

I had no laid out workout program. As i dont have a gym membership or anything. All i really did was try to keep active. I would jump on the trampoline every night for 45 minutes until i was exhausted, go skateboarding two or 3 times a week, and run a mile or two every other night. I would also do EVERY NIGHT was a 15 minute ab workout from the p90x series. Only the ab video. Because that was my goal, i wanted to lose weight and get a shredded stomach. , id also do about 50 pushups and 3 sets or so of 15 pullups every night. Sometimes id miss a night of running or not do the pushups because i was so tired or lazy. But 90% of the time i forced myself to do the work.

About halfway in to my 4 month diet the lbs were just coming off. I couldnt believe it. I slowly started eating a bit more, adding a low fat yogurt halfway into my day, an extra banana between hours here and there. But for the most part, all i ate was 100% protein, no carbs. Tuna and Canned chicken for the most part.

I was probably in the state of ketosis for a long portion of these months based on the symptoms of me being super tired, and fatigued, etc, all the time. And like i said, i didnt know anything about counting calories or maintenance, etc etc. I just limimted myself immensely to a low amount of food i ate every day. I i would be surprised if i was eating anymore then 1000-1200 cals a day.

After the big transformation and finding the forum, i changed my diet a good bit about 1.5 months ago. I started eating oatmeal and eggs in the morning, cooking chicken, tilapia, salmon, anything that was still high protein and low carb.

I was probably eating around 2000-2200 cals for a period of time. But it was still all super healthy food. Now my exercise also slowed a lot. Since i saw the success, i guess i figured i could back off a bit. Except i think i hit a plateu, because for the past month or so ive been at a solid 160lbs. No more fat is coming off, im seeing or feeling no differences. Its gotten depressing and ive been binging alot, eating alot of junk, mainly at night when im sitting here on the computer. Thinking of the food gets me going and i just go crazy, eating 1000cals at a time. Now surprisingly it doesnt seem to be impacting my looks or weight numbers that much.

But to get to the point, im ready to buckle down again. And this time try to do it more properly. I guess my problem is i dont want to waste the 2 weeks trying to calculate my maintenance and follow all these hitting macros and such. Since everyone says its just about Calories in and Calories out. So this is what i figured im going to try to do. Im going to start this log of my progress and record everything, Cals/protein/fat/carb taken in every days with my 6 meals. Im going to start limiting myself at 1500CAL a day for a week, and see what happens. This number is probably super low compared to what my maintenance is, but im not sure what else to do.

MY NEW WORKOUT

Starting tomorrow morning, ill be documenting my weight, food intake for that day, and supply pics once or twice a week. I feel like this might be the only way to keep me motivated to try to do another 1 months of a diet to get my BF% low enough to have a awesome aesthetic chest with abs.

My workout routine is going to be kind of random, like i said i have no gym membership, so i cant really do a weight lifting routine, but will be doing things like lifting dumbbells randomly throughout the day(i usually do like 3 sets of 20 each @ 40lbs, dont know if this is even doing anything for my body), riding my stationary bike 45min a night(burns about 350cals), doing what i did all before. Just trying to keep active along with the calorie deficit. What im going to add in this time is following the whole P90X LEAN Program for one month. I figure with this extra amount of intense cardio and exercise, change should happen.

MY NEW DIET PLAN

Like i said im going to limit my cals to a strict 1500cal a day. Just as a starting base to see if i start seeing and feeling differences again. Im going to eat 6 meals a day, them all being high protein 0 to no carb sources. Fish, meat, eggs, etc. My question is, should i include fats too. Im guessing i should try to get into keto mode again, to excel the fat burning. Im learning more things everyday, and also getting confused by all the information. But im guessing i should start including extra fat in my meals like olive oil, etc.

I plan on my meals to be something along the lines of this.

Wakeup

Meal 1

2 Eggs - 140cal
Tilapia fillet - 100cal
hot sauce, pepper, salt, onion salt, etc

Meal 2

4oz chicken breast-110cal
Tilapia fillet - 100cal
1 egg - 70cal
hot sauce, pepper, salt, onion salt, etc

Meal 3
Turkey burger-240cal
2 eggs - 140cal
hot sauce, pepper, salt, onion salt, etc

Meal 4
Salad-50cal
Canned chicken-140cal
2 egg-140
hot sauce, pepper, salt, onion salt, etc

Meal 5
Canned Tuna-100cal
Some other peice of meat, steak/pork/lamb/chicken/sausage
hot sauce, pepper, salt, onion salt, etc

My last meal will be no later then 6:30pm

Now for the past, and current photos. Including ones i just took. Im hoping you guys can give me insight, tips, and anything else helpful that will help me towards my goal of getting dropping body fat.

Heres a collage of pictures, where the ones up top were the old me(4 months agoish, and the other ones were from about a 1-2 months ago. It actually looks like i had a lower bf% a month ago then i do now.

Picture taken tonight, current physique.

Front Relaxed

Front Flexed

Side Relaxed

Side Flexed

**emerica243** · 09-29-2011, 10:06 AM

Weight - 161.2

Stayed up until 5am, woke up at 12:50pm

12:50pm Meal 1

2 Eggs - 140cal 4.5fat 0carb 6pro

1 Tilapia Fillet - 100cal 2.5f 0carb 20pro

1 Turkey Burger - 170cal 9fat 0carb 20pro

1tspn olive oil - 120cal 14fat 0carb 0pro

530cal
30g fat
0g carb
46g pro

2:15pm MEAL 2

2 Can of tuna - 200cal 2fat 0carb 44pro
tspn salted butter - 50cal 7fat 0carb 0pro
1tspn peanut butter - 110cal 7fat 3carb 4pro

360cal
16g fat
3g carb
48g pro

3:45 MEAL 3

I really didnt want to do this but was really craving oats. I guess ill need to make sure its 0carbs for the next 2 meals. I now plan to go lift weights and do start P90X.

Plain Oats - 140cal 3.5fat 24carb 5pro
2 tspns peanut butter - 220cal 14fat 6carb 4pro

360cal
17.5g fat
30g carb
9g pro

4:00pm First P90X workout, Core Synergystics

5PM PWO SHAKE

whey in water - 140cal 2fat 4carb 26pro

6PM Did some cardio work via skateboarding

8:30PM MEAL 4

Really didnt want to eat this late, but oh well.

1 can tuna - 100cal 1fat 0carb 22pro
whey in water - 140cal 2fat 4carb 26pro

Totals for the day

1630cal
68.5g fat
41g carb
177pro

**emerica243** · 10-03-2011, 01:53 PM

Weight - 164

Ended up going really hard on the weekend as you can see... Oh well, new week to start off on

1:45pm Meal 1

1 can tuna - 100cal 1fat 0carb 22pro
1 can chicken- 140cal 4fat 0carb 24pro
1tspn mayo- 90cal 10fat 0carb 0pro

330cal
15g fat
0g carb
46g pro

4:50pm Meal 2

1 can salmon 385cal 24.5fat 0carb 45.5pro
1 Tilapia Fillet - 100cal 2.5f 0carb 20pro
1 Turkey Burger - 170cal 9fat 0carb 20pro

655cal
36g fat
0g carb
85.5g pro

6pm SNACK+WORKOUT

1tspn peanut butter - 110cal 7fat 3carb 4pro
Nature valley peacan crunch bar - 95cal 3.5fat 14carb 2pro

205cal
10.5fat
17carb
6pro

7:30pm MEAL 3

4tbsp egg whites 35cal 0fat 2carb 6pro
3 Eggs - 210cal 6fat 1carb 9pro
1 cup lettuce - 25cal 0fat 4carb 1pro

270cal
6fat
7carb
16pro

Ending Day Totals

1460cal
67.5g fat
24g carb
153.5g pro

**emerica243** · 10-04-2011, 10:38 AM

weight - 165lb, not sure how im up a pound.

1:20pm MEAL 1

2 Can of tuna - 200cal 2fat 0carb 44pro
1tspn mayo- 90cal 10fat 0carb 0pro
1 cheese dog - 140cal 13fat 1carb 5pro

430cal
28g fat
1g carb
49g pro

5PM - MEAL 2

8oz chicken breast - 220cal 5fat 0carb 40pro
1tspn mayo- 90cal 10fat 0carb 0pro
1 cup lettuce - 25cal 0fat 4carb 1pro
2 Eggs - 140cal 4.5fat 0carb 6pro

475cal
19.5g fat
4g carb
47g pro

7PM - MEAL 3

4oz ranchers reserve tender steak - 200cal 9fat 0car 25pro
1tspn mayo- 90cal 10fat 0carb 0pro
1tspn olive oil - 120cal 14fat 0carb 0pro

410cal
33g fat
0carb
25g pro

8PM - SNACK

Whey drink - 140cal 2fat 4carb 26pro
half tspn peanutbutter - 55cal 3fat 1carb 2pro

195cal
7g fat
5g carb
28g pro

ENDING DAY TOTALS

1510cal
87.5g fat
10g carb
149g pro

**emerica243** · 10-05-2011, 08:19 AM

Weight - 163lb

11:30 MEAL 1

1 Tilapia Fillet - 100cal 2.5f 0carb 20pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
3 Eggs - 210cal 6fat 1carb 9pro
1 cup lettuce - 25cal 0fat 4carb 1pro
1 slim jim - 40cal 4fat 1carb 2pro

485cal
34.5g fat
6g carb
32g prot

1PM - MEAL 2

1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
1 cup lettuce - 25cal 0fat 4carb 1pro
1 can tuna - 100cal 1fat 0carb 22pro
1 can chicken- 140cal 4fat 0carb 24pro

475cal
29g fat
4g carb
47g pro

1:30PM - SHAKE

Whey - 140cal 2fat 4carb 26pro
half banana - 50cal 0fat 12carb 0pro
half cup blueberries 40cal 1fat 8carb 0pro
tspn peanut butter - 110cal 7fat 3carb 4pro

340cal
10g fat
27g carb
30g pro

5PM - MEAL 2

4oz chicken breast - 110cal 2.5fat 0carb 20pro
2 Eggs - 280cal 9fat 0carb 12pro
1 cup salad - 25cal 0fat 4carb 1pro
1 cheese dog - 140cal 13fat 1carb 5pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro

765cal
48.5g fat
5g carb
38g pro

ENDING DAY TOTALS

2065cals
122g fat
42g carb
147g pro

**emerica243** · 10-06-2011, 11:19 AM

weight - 165lb

10PM - MEAL 1
1 Tilapia Fillet - 100cal 2.5f 0carb 20pro
3 Eggs - 210cal 6fat 1carb 9pro
1 cup lettuce - 25cal 0fat 4carb 1pro

235cal
8.5g fat
1g carb
30gpro

SHAKE
whey - 170cal 2fat 4carb 26pro
whey - 170cal 2fat 4carb 26pro
half cup blueberries 40cal 1fat 8carb 0pro
half cup blueberries 40cal 1fat 8carb 0pro
tspn peanut butter - 110cal 7fat 3carb 4pro
tspn peanut butter - 110cal 7fat 3carb 4pro
1 cup milk - 122cal 4.8fat 11carb .8pro

762cal
24.8g fat
41g carb
68g pro

1:41PM - SHAKE
whey - 170cal 2fat 4carb 26pro
half cup blueberries 40cal 1fat 8carb 0pro
tspn peanut butter - 110cal 7fat 3carb 4pro
1 cup milk - 122cal 4.8fat 11carb .8pro

442cal
14.8g fat
26g carb
38g pro

3:30pm - MEAL 2
3 Eggs - 210cal 6fat 1carb 9pro
1 cup lettuce - 25cal 0fat 4carb 1pro
1 cheese dog - 140cal 13fat 1carb 5pro
1tspn mayo- 90cal 10fat 0carb 0pro
2oz ranchers reserve tender steak - 100cal 4fat 0car 12pro

565cal
33g fat
6g carb
27g pro

**emerica243** · 10-07-2011, 04:29 PM

Fasted for most of the day

7:30PM - MEAL 1

2 cheese dog - 280cal 26fat 2carb 10pro
2tspn mayo- 180cal 10fat 0carb 0pro
2tspn olive oil - 240cal 28fat 0carb 0pro
4oz ranchers reserve tender steak - 200cal 8fat 0car 24pro

900cal
64g fat
2g carb
34g pro

**emerica243** · 10-08-2011, 08:21 AM

164lbs

11AM - MEAL 1

3 Eggs - 210cal 6fat 1carb 9pro
1 cup lettuce - 25cal 0fat 4carb 1pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro

445cal
30g fat
5g carb
10g pro

3:30PM - MEAL 2

1 Angus Beef patty - 320cal 23fat 0carb 29pro
2tbspn almond butter - 190cal 17fat 7carb 6pro
2oz avocado - 100cal 8fat 4carb 2pro

610cal
48g fat
11g carb
37g pro

SHAKE

1cup almond milk - 40cal 3.5fat 1.4carb 1.5pro
2tbspn almond butter - 190cal 17fat 7carb 6pro
2tbspn peanutbutter - 200cal 14fat 6carb 8pro
2scoop whey - 240cal 4fat 8carb 52pro
1 banana - 105cal 0fat 27carb 1pro

775cal
38.5g fat
49g carb
68.5g pro

ENDING TOTALS

1830cal
116.5g fat
65g carb
115.5g pro

**emerica243** · 10-09-2011, 08:10 AM

Weight - ?

11AM - MEAL 1

2oz Pork Cut - 180c 15fat 0carb 11pro
2 slice bacon - 80cal 7fat 0carb 5pro
1/4cup almond - 160cal 14fat 6carb 6pro
1tspn almond butter - 95cal 8fat 3.5carb 3pro

515cal
44g fat
9.5g carb
25g pro

1:30PM - MEAL 2

2 slice bacon - 80cal 7fat 0carb 5pro
2 sausage link - 320cal 20fat 6carb 24pro
cup greens - 25cal 0fat 3carb 0pro
Culliflower Head

425cal
27g fat
9g carb
29g pro

7:30PM - MEAL 3

4oz Pork - 560cal 60fat 0carb 8pro
2 slice bacon - 80cal 7fat 0carb 5pro
cup greens - 25cal 0fat 3carb 0pro
Culliflower Head

665cal
70g fat
3g carb
13g pro

**emerica243** · 10-10-2011, 08:45 AM

167lb

11:30am - MEAL 1

4 slice bacon - 160cal 14fat 0carb 10pro
1 sausage link - 160cal 10fat 3carb 12pro
cup greens - 25cal 0fat 3carb 0pro
9tbsp egg whites 75cal 0fat 3carb 15pro
Culliflower Head

420cal
48g fat
9g carb
37g pro

5:30PM - MEAL 2

4oz sausage tube - 360cal 30fat 0carb 22pro
pepperoni - 130cal 12fat 0carb 6pro
salmon fillet - 100 2.5fat 0carb 17pro
cup greens - 25cal 0fat 3carb 0pro
3tbsp egg whites 25cal 0fat 1carb 15pro
Culliflower Head

640cal
44.5g fat
4g carb
60g pro

SHAKE

1cup almond milk - 40cal 3.5fat 1.4carb 1.5pro
whey - 170cal 2fat 4carb 26pro
1cup almond milk - 40cal 3.5fat 1.4carb 1.5pro
whey - 170cal 2fat 4carb 26pro

210cal
5.5g fat
5.4g carb
27.5g pro

**emerica243** · 10-11-2011, 11:58 AM

3 cheesedogs - 420cal 39fat 3carb 15pro
1cup almond milk - 40cal 3.5fat 1.4carb 1.5pro
whey - 170cal 2fat 4carb 26pro
2tbspn peanutbutter - 200cal 14fat 6carb 8pro
1 banana - 105cal 0fat 27carb 1pro
3 slice bacon - 120cal 10.5fat 0carb 7.5pro
chicken patty - 200cal 12fat 13carb 10pro

1255cal
81g fat
54g carb
69g pro

**emerica243** · 10-12-2011, 02:49 PM

12PM - MEAL 1

2 can chicken- 280cal 8fat 0carb 48pro
1tspn mayo- 90cal 10fat 0carb 0pro
1tspn olive oil - 120cal 14fat 0carb 0pro
cup greens - 25cal 0fat 3carb 0pro
2tbspn peanutbutter - 400cal 28fat 12carb 16pro

915cal
60g fat
15g carb
64g pro

2:30 MEAL 2

4 slice bacon - 160cal 14fat 0carb 10pro
4oz Pork - 560cal 60fat 0carb 8pro
4oz sausage tube - 360cal 30fat 0carb 22pro
3tbsp egg whites 25cal 0fat 1carb 15pro
4oz avocado - 200cal 16fat 8carb 4pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
Culliflower Head

1515cal
144g fat
9g carb
59g pro

**emerica243** · 10-13-2011, 10:52 AM

168lb

1PM - meal 1

1 sausage link - 160cal 10fat 3carb 12pro
cup greens - 25cal 0fat 3carb 0pro
Culliflower Head
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
1 Turkey Burger - 170cal 9fat 0carb 20pro
2 slice bacon - 80cal 7fat 0carb 5pro

645cal
50gfat
6g carb
37g pro

3:15 - meal 2

3oz turkey tube - 200cal 13fat 0carb 19pro
1tspn mayo- 90cal 10fat 0carb 0pro
cup greens - 25cal 0fat 3carb 0pro
3tbsp egg whites 25cal 0fat 1carb 15pro
3tbsp egg whites 25cal 0fat 1carb 15pro
Culliflower Head

365cal
23g fat
5g carb
49g pro

5:30 - MEAL 3

3oz turkey tube - 200cal 13fat 0carb 19pro
2cup greens - 50cal 0fat 6carb 0pro
2 slice bacon - 80cal 7fat 0carb 5pro
1 Angus Beef patty - 320cal 23fat 0carb 29pro
Culliflower Head
2oz bologna - 170cal 15fat 2carb 7pro

820cal
58g fat
8g carb
60g pro

Totals

1830cal
136g fat
19g carb
146g pro

**emerica243** · 10-14-2011, 10:29 AM

168lb

2.5oz spicy pork tube - 260cal 24fat 3carb 10pro
3oz turkey tube - 200cal 13fat 0carb 19pro
2cup greens - 50cal 0fat 6carb 0pro
2 slice bacon - 80cal 7fat 0carb 5pro
2oz bologna - 170cal 15fat 2carb 7pro
1tspn mayo- 90cal 10fat 0carb 0pro
3tbsp egg whites 25cal 0fat 1carb 15pro
Culliflower Head

875cal
69g fat
6g carb
56g pro

6oz turkey tube - 400cal 26fat 0carb 38pro
2 Eggs - 140cal 4.5fat 0carb 6pro
2cup greens - 50cal 0fat 6carb 0pro

590cal
30.5g fat
6g carb
38gpro

**emerica243** · 10-17-2011, 11:09 AM

168lb

1:50pm - meal 1

3tbsp egg whites 25cal 0fat 1carb 15pro
1 Egg - 70cal 2.2fat 0carb 3pro
1tbspn almond butter - 95cal 8.5fat 3.5carb 3pro
1tspn olive oil - 120cal 14fat 0carb 0pro
2oz Pork Cut - 180c 15fat 0carb 11pro

490cal
39.7g fat
4.5g carb
32g pro

5PM - meal 2

1 Turkey Burger - 170cal 9fat 0carb 20pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
2cup greens - 50cal 0fat 6carb 0pro
salmon fillet - 100cal 2.5fat 0carb 17pro

530cal
35.5g fat
6g carb
37g pro

8:30PM - meal 3

1 Turkey Burger - 170cal 9fat 0carb 20pro
2cup greens - 50cal 0fat 6carb 0pro
2oz Pork Cut - 180c 15fat 0carb 11pro
1 sausage link - 160cal 10fat 3carb 12pro

530cals
34g fat
9g carb
43g pro

Ending day totals

1550cals
109.2g fat
19.5g carb
112g pro

**emerica243** · 10-18-2011, 08:47 AM

166lb

11:30 - meal 1

1tbspn almond butter - 95cal 8.5fat 3.5carb 3pro
cup greens - 25cal 0fat 3carb 0pro
9tbsp egg whites 75cal 0fat 3carb 15pro
1 Turkey Burger - 170cal 9fat 0carb 20pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro

575cal
41.5g fat
6.5g carb
38g pro

2:30 - meal 2

1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
1tspn guacamole 20cal 1.5fat 1.5carb 0pro
2 Can of tuna - 200cal 2fat 0carb 44pro
1 can chicken- 140cal 4fat 0carb 24pro
cup greens - 25cal 0fat 3carb 0pro

595cal
31.5g fat
4.5g carb
68g pro

5:30 - meal 3

1 Angus Beef patty - 320cal 23fat 0carb 29pro
1tspn mayo- 90cal 10fat 0carb 0pro
cup greens - 25cal 0fat 3carb 0pro

435cal
33g fat
3g carb
29g pro

Ending totals

1605cals
106g fat
14g carb
135g pro

**emerica243** · 10-19-2011, 09:42 AM

165.5lb

12PM - meal 1

cup greens - 25cal 0fat 3carb 0pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
8oz chicken breast - 220cal 5fat 0carb 40pro
2tspn almond butter - 190cal 16fat 7carb 6pro

645cal
45g fat
10g carb
46g pro

2PM - meal 2

cup greens - 25cal 0fat 3carb 0pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
2 Can of tuna - 200cal 2fat 0carb 44pro

435cal
26g fat
3g carb
44g pro

5PM - meal 3

8oz chicken breast - 220cal 5fat 0carb 40pro
2tspn mayo- 180cal 20fat 0carb 0pro
1tbspn almond butter - 95cal 8.5fat 3.5carb 3pro

495cal
33.5g fat
3.5g carb
43g pro

Ending Day Totals

1575cal
104.5g fat
16.5g carb
133g pro

**emerica243** · 10-20-2011, 04:17 PM

167lb

Fasted all day

6PM - meal 1

2tspn almond butter - 190cal 16fat 7carb 6pro
salmon fillet - 100cal 2.5fat 0carb 17pro
4oz chicken breast - 110cal 2.5fat 0carb 20pro
1tspn olive oil - 120cal 14fat 0carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
2cup greens - 50cal 0fat 6carb 0pro
4oz Pork Cut - 360c 15fat 0carb 11pro
1tspn olive oil - 120cal 14fat 0carb 0pro
2tspn mayo- 180cal 20fat 0carb 0pro
2 Can of tuna - 200cal 2fat 0carb 44pro

Ending Day Totals
1520cal
96g fat
13g carb
98g pro

**emerica243** · 10-22-2011, 07:26 AM

167lb

Meal 1

3 kosher dogs - 450 32fat 3carb 18pro
2 cheesesticks - 180cal 5fat 0carb 16pro
1tspn mayo - 90cal 10fat 0carb 0pro

720cal
47g fat
3g carb
34pro

**emerica243** · 10-25-2011, 09:09 AM

meal 1

1 Angus Beef patty - 320cal 23fat 0carb 29pro
1 cup lettuce - 25cal 0fat 4carb 1pro
1tspn mayo- 90cal 10fat 0carb 0pro

435cal
33g fat
4g carb
30g pro

Snack

2 Can of tuna - 200cal 2fat 0carb 40pro
1tspn mayo- 90cal 10fat 0carb 0pro

290cal
12g fat
0g carb
40g pro

**emerica243** · 10-26-2011, 11:31 AM

168lb

meal 1

cup greens - 25cal 0fat 3carb 0pro
1 Turkey Burger - 170cal 9fat 0carb 20pro
1tspn mayo- 90cal 10fat 0carb 0pro
4oz chicken breast - 110cal 2.5fat 0carb 20pro

395cal
21.5g fat
3g carb
40g pro

meal 2

cup greens - 25cal 0fat 3carb 0pro
1tspn mayo- 90cal 10fat 0carb 0pro
3oz turkey tube - 200cal 13fat 0carb 19pro
9tbsp egg whites 75cal 0fat 3carb 15pro
1 can tuna - 100cal 1fat 0carb 22pro

490cal
24g fat
6g carb
56g pro

cup greens - 25cal 0fat 3carb 0pro
2tspn mayo- 180cal 20fat 0carb 0pro
3oz turkey tube - 200cal 13fat 0carb 19pro
4oz pork jowl bacon - 340cal 34fat 0carb 3pro
2 Eggs - 140cal 4.5fat 0carb 6pro

885cal
71.5g fat
3g carb
28g pro

Ending Totals

1770cal
117g fat
12g carb
124g pro

**emerica243** · 10-27-2011, 06:44 AM

171lb

meal 1

cup greens - 25cal 0fat 3carb 0pro
2tspn mayo- 180cal 20fat 0carb 0pro
3oz turkey tube - 200cal 13fat 0carb 19pro
2oz pork jowl bacon - 340cal 34fat 0carb 3pro
2 Eggs - 140cal 4.5fat 0carb 6pro

885cal
71.5g fat
3g carb
28g pro

snack

2tspn pb 180cal 15fat 8carb 7pro
2oz creamcheese 100cal 9fat 1carb 2pro

280cal
24g fat
8g carb
9g pro'

meal 2

1tspn mayo- 90cal 10fat 0carb 0pro
1 cup lettuce - 25cal 0fat 4carb 1pro
1 can tuna - 100cal 1fat 0carb 22pro
1 can chicken- 140cal 4fat 0carb 24pro

355cal
15g fat
4g carb
47g pro

**emerica243** · 10-31-2011, 10:53 AM

171lb

meal 1

2 Eggs - 140cal 4.5fat 0carb 6pro
2tspn mayo- 180cal 20fat 0carb 0pro
2 cup lettuce -50cal 0fat 8carb 2pro
2 sausage link - 360cal 28fat 2carb 22pro

730cal
52.5g fat
10g carb
30g pro

**emerica243** · 11-03-2011, 09:42 AM

169.5lb

1tspn mayo- 90cal 10fat 0carb 0pro
4oz chicken breast - 110cal 2.5fat 0carb 20pro
3 Eggs - 210cal 6.8fat 0carb 9pro
2 cup lettuce -50cal 0fat 8carb 2pro

460cal
19.3g fat
8g carb
31g pro

3 Eggs - 210cal 6.8fat 0carb 9pro
2 cup lettuce -50cal 0fat 8carb 2pro
2 cup lettuce -50cal 0fat 8carb 2pro
8oz chicken breast - 220cal 5fat 0carb 40pro
1tspn mayo- 90cal 10fat 0carb 0pro
2tspn mayo- 180cal 20fat 0carb 0pro
2 Can of tuna - 200cal 2fat 0carb 44pro
4tbsp egg whites 35cal 0fat 2carb 6pro

1035cal
43.8g fat
18g carb
103g pro

Totals

1495cal
63.1g fat
26g carb
134g pro

**emerica243** · 11-04-2011, 08:57 AM

169.5lb

6oz turkey tube - 400cal 26fat 0carb 38pro
1 Egg - 70cal 2.2fat 0carb 3pro
1tspn olive oil - 120cal 14fat 0carb 0pro
2 cup lettuce -50cal 0fat 8carb 2pro
tspn peanut butter - 110cal 7fat 3carb 4pro

750cal
49.2g fat
11g carb
47g pro

2 tspns peanut butter - 220cal 14fat 6carb 4pro
2 Eggs - 140cal 4.5fat 0carb 6pro

360cal
18.5g fat
6g carb
10g pro

tspn peanut butter - 110cal 7fat 3carb 4pro

110cal
7g fat
3g carb
4g pro

1 can tuna - 100cal 1fat 0carb 22pro
1 can chicken- 140cal 4fat 0carb 24pro
1 Egg - 70cal 2.2fat 0carb 3pro
pack of broccli cheese - 180cal 6.25fat 17.5carb 5pro

490cal
13.45g fat
17.5g carb
54g pro

Totals

1710cal
88.15g fat
37.5g carb
115g pro

**emerica243** · 11-06-2011, 08:33 PM

169.5lb

Pretty sure im in a plateau, weights been the same for ever. Thinking im gonna up the cals more towards maintenance for the next few days then drop back down and see what happens.

3tbspn peanutbutter - 300cal 21fat 9carb 12pro
pack of broccli cheese - 180cal 6.25fat 17.5carb 5pro
3 Eggs - 210cal 6.8fat 0carb 9pro
1 cheese dog - 140cal 13fat 1carb 5pro
1 banana - 105cal 0fat 27carb 1pro
1 apple - 100cal .5fat 25carb .5pro

1035cal
47.55g fat
79g carb
32.5g carb

chinese buffet

General Tso's Chicken - 310cal 5fat 57carb 5pro
coconut chicken - 257cal 12fat 23carb 16pro
pepper shrimp - 140cal 1.4fat 5.7carb 25pro
soft ice cream - 400cal 18fat 88carb 14pro
2 catfish fillet - 400cal 6fat 14carb 30pro
sushi - 330cal 7fat 38carb 9pro
shrimp roll - 95cal 0.25fat 11carb 6pro

1932cal
49.65g fat
236g carb
105g pro

Rough Totals

2967cal
97.2g fat
315g carb
137.5g pro

**emerica243** · 11-07-2011, 08:05 AM

173lb

3 deviled eggs - 135cal 19fat 4carb 9pro
1 devil egg - 45cal 6fat 1carb 3pro
smoothie,
1 banana - 105cal 0fat 27carb 1pro
3 tspn peanut butter - 330cal 21fat 9carb 12pro
1 cup milk - 130cal 3fat 12carb 9pro

745cal
49g fat
53g carb
34g pro

Cheeburger Cheeburger Famous Pounder - 1694cal 117fat 50carb 108pro
~cookiedough/reeses shake - 500cal 26fat 43carb 9.5pro

2194cal
143g fat
93g carb
117.5g pro

Totals for the day

2939cal
192g fat
146g carb
151.5g pro

**emerica243** · 11-08-2011, 07:07 AM

oats - 260cal 4fat 52carb 6pro
3 tspn peanut butter - 330cal 21fat 9carb 12pro
tspn peanut butter - 110cal 7fat 3carb 4pro
2 honey wheat bread - 140cal 2fat 26carb 6pro

840cal
34g fat
90g carb
28g pro

**emerica243** · 11-09-2011, 07:27 AM

2cup greens - 50cal 0fat 6carb 0pro
2 Eggs - 140cal 4.5fat 0carb 6pro
cup blueberries 80cal 2fat 16carb 0pro
1 banana - 105cal 0fat 27carb 1pro
Turkey burger meat - 270cal 21fat 2carb 18pro
tspn peanut butter - 110cal 7fat 3carb 4pro

755cal
34.5g fat
54g carb
29g pro

2tbspn peanutbutter - 200cal 14fat 6carb 8pro
2 honey wheat bread - 140cal 2fat 26carb 6pro
1 apple - 100cal .5fat 25carb .5pro

cup blueberries 80cal 2fat 16carb 0pro
1 banana - 105cal 0fat 27carb 1pro
1 cup milk - 130cal 3fat 12carb 9pro
3 tspn peanut butter - 330cal 21fat 9carb 12pro

2tbspn peanutbutter - 200cal 14fat 6carb 8pro
3 Eggs - 210cal 6fat 1carb 9pro
1 can chicken- 140cal 4fat 0carb 24pro

1535cal
66.5g fat
128g carb
77.5g pro

Totals

2290cal
101g fat
182g carb
106.5g pro

**emerica243** · 11-10-2011, 08:03 PM

2 Eggs - 140cal 4.5fat 0carb 6pro
2cup greens - 50cal 0fat 6carb 0pro
1 can chicken- 140cal 4fat 0carb 24pro

tspn peanut butter - 110cal 7fat 3carb 4pro
cup greens - 25cal 0fat 3carb 0pro
2 Can of tuna - 200cal 2fat 0carb 40pro

Thread: Regrasping my life, My documented Cut

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