Metroins Healthy Living Log: version 3

[metroins]

Background:
I gained extra bf due to the inability to control my diet, coupled with the inability to go to physical therapy during covid and due to recent injuries, -- right ankle, left bicep, left rotator cuff --. It would have been a wise choice to continue eating healthy but my wife and I chose to eat out more, which led to non tracking of caloric intake, increase in bodyfat accompanying a decrease in muscle mass.

Purpose of Log:
A personal log to hold myself accountable and seek support from others. I enjoy typing my logs like a diary.

Nutritional Philosophy:
IIFYM is okay, but there is a clear benefit to eating less processed foods. I have chosen to use a fresh meal prep company for my meals; the focus is less carbs and higher protein, similar to keto but not. My wife will try to cook me food, I will tell her No.

Injuries:
Right ankle sprain in 2020, super weak, bad rom.
Left Bicep tear in 2014, cannot go heavy.
Left Rotator Cuff in 2015, cannot trust benching a barbell.

Ankle is from a fall down stairs.
Bicep is from heavy preacher curls, bad form.
Rotator cuff is from mountain bike accident, but I had issues before that.

Template:

Spoiler!

Thoughts of Day:
It is

Food Intake:(1-23-2021)
Breakfast:
Food
calories, g protein, g fat, g carbs

Lunch:
Food
calories, g protein, g fat, g carbs

Dinner:
Food
calories, g protein, g fat, g carbs

Snack:
Food
calories, g protein, g fat, g carbs

Liquid Intake:
1x coffee, oz water

Total: calories, g protein, g fat, g carbs

Workout:
Exercise

[metroins]

Thoughts of Day:
Worked a lot, no time for exercise.

Food Intake:(1-21-2021)
Breakfast:
Chicken and Veggies
660 cal 41g protein, 50g fat, 14g carbs

Lunch:
Salmon and Broccoli
650 cal, 45g protein 47g fat 17g carbs

Dinner:
Turkey Pablono Bowl
580 cal 35g protein, 44g fat, 15g carbs

Snack:
5 tortilla chips
75 cal, all carbs

Liquid Intake:
4 cups Coffee, 64oz water, 2 Guinness Beers (330cal, 30g carbs)

Total: 2,295 calories, 121g protein, 141g fat, 80ishg carbs

Workout:
10 minutes cardio on indoor bicycle
2 set lightweight curls
1 set bodyweight squats.

[metroins]

Thoughts of Day:
Worked a lot, stressful day with incompetence of staff all day. I did not get in a proper workout and I feel that my diet is a little higher on carbs than I wish.

I'll likely cut out the Guinness in the coming week, I didn't plan to drink any tonight but if I wanted to be somewhat pleasant for family time I needed to take the edge off.

Food Intake:(1-22-2021)
Breakfast:
Gingerbread Pancakes with Sausage
720 calories, 26g protein, 39 g fat, 76g carbs

Lunch:
Jalapeno Burger No Bun
770 calories, 33g protein, 69g fat, 12g carbs

Dinner:
Taco Bowl
580 calories, 45g protein, 19g fat, 19g carbs

Snack:

Liquid Intake:
4x coffee, 128oz water, 3 Guinness Beers (490 cal, 45g carbs)

Total: 2,560 calories, 104g protein, 137g fat, 149g carbs

Workout:
Cleaned our workout room, it still has Christmas decorations that I have not taken into our second attic.

[metroins]

Thoughts of Day:
It is the weekend, I have work to do today, as well as family time. No mountain biking.

Changing all of our lights to Philip's hue and wiring the boxes to always be on with hue dimmers on top.

Should have found time for a twenty minute workout. Failure on my part.

Food Intake:(1-23-2021)
Breakfast:
Homemade Egg Black Bean Tacos
550 calories, 40g protein, 29 g fat, 30g carbs

Lunch:
Salmon and vegetables
640 calories, 42g protein, 47g fat, 16g carbs

Dinner:
Homemade Turkey Meatloaf
550 calories, 50g protein, 22g fat, 30g carbs

Snack:

Liquid Intake:
2x coffee, 40oz water, 3 Guinness Beers (490 cal, 45g carbs)

Total: 2230 calories, 132g protein, 98g fat, 119g carbs

Workout:
None.

[metroins]

Thoughts of Day:
Spent a lot of family time, also baby proofed some rooms. I should have worked out today.

Food Intake:(1-24-2021)
Breakfast:
Jalapeno Burger No Bun
770 calories, 33g protein, 69g fat, 12g carbs

Lunch:
Homemade Tuna Casserole
800 calories, 60g protein, 30g fat, 100g carbs

Dinner:
Chicken and Butternut Squash
600 calories, 38g protein, 34g fat, 40g carbs

Snack:


Liquid Intake:
2x coffee, 84oz water, 1 Guinness 115 cal, 15 carb

Total: 2285 calories, 131g protein, 133g fat, 167g carbs

Workout:
None.

[metroins]

I contemplated whether to put this in the Nutrition forum or the Losing Fat forum but I know the answers to my own questions, so I put it in my diary/log to talk it out with myself.

Sometimes I have to work late: wake up 6am, work until 1 or 2am, then wake up again at 6am...all computer work. Whenever I have these long work sessions, I wake up with an insatiable hunger and need to eat immediately, then an hour later I need a second breakfast or else I can't focus on work for the rest of the day. That means 2 breakfasts, both around 400-600 calories each; this happens around once a week. Since I know this is going to happen in the morning, I am going to mitigate the damage.

What fulfilling breakfasts can I eat twice, but at around 300 calories each? I prioritize work over nutrition/health currently.

Protein shake doesn't cut it, nor does extra water. I have tried cutting out a meal on those days (1 breakfast or 2 breakfast skip lunch), but then I am dragging all day and my work suffers. I'm thinking a smoothie. If I know I am going to be up late, I should make a heavy green smoothie in the morning, then eat my second breakfast.

I think a smoothie solves this issue.

[metroins]

Thoughts of Day:
Last Monday of the month means financials day. I was up late last night preparing financials and also working on sysadmin duties of our websites. Today was rough waking up, took some Dayquil to feel better.

With new Healthcare legislation on the horizon, I have been putting in a lot of hours at work. I'm also expanding my research company in my spare time.

I will workout after work.

Food Intake:(1-25-2021)
Breakfast:
Grilled Chicken Piccata
660 calories, 41g protein, 50g fat, 15g carbs

Homemade Egg Tacos
400 calories, 30g protein, 29 g fat, 30g carbs


Lunch:
Blackened Shrimp
590 calories, 36g protein, 42g fat, 20g carbs

Dinner:
2 Tuna Patty's, Asparagus, Salad
600 calories, 60g protein, 20g fat, 40g carbs

Snack:

Liquid Intake:
4x coffee, 80oz water

Total: 2250 calories, 167g protein, 141g fat, 105g carbs

Workout:
Lightweight before bed full body, primarily stretching
Curls (don't extend fully)
Lateral Raise (don't lockout)
Overhead Press (don't lockout)
Bodyweight squats (don't pivot)

I have a lot of injuries, I am trying to test their range of motion and capabilities before adding heavy weight again. It looks like I cannot do exercises with straight arms or straight legs. I also cannot rotate my ankle with weight on it....squat form must really be perfect.

I had a mountain biking accident about 5 years ago and in June of last year I fell down some stairs from our upper backyard to our lower. My ankle is still very damaged and my left arm could drop the weights at any moment.

Tens Unit:
I purchased a tens unit and put it on my knees for 20 minutes. My first time using one, we will see how they feel tomorrow before I try it on my ankle.

I hope the pads are multiple use.

Spoiler!

$30

https://smile.amazon.com/dp/B07Q32KX..._dx5dGbGQV90ZJ

[metroins]

Thoughts of Day:
Felt good. The tens unit definitely helped my knee and back pain today.

Got some work done, ate relatively well and had a great mountain biking session.

Food Intake:(1-26-2021)
Breakfast:
2 Sausage Egg Tacos
660 calories, 36g protein, 34g fat, 58g carbs

Lunch:
Amy's Pad Thai
410 calories, 12g protein, 10g fat, 68g carbs

Dinner:
Shrimp Alfredo
560 calories, 32g protein, 39g fat, 23g carbs

Snack:
1 slice of cheese
80 calories, 4g protein, 7g fat, 1g carbs

Liquid Intake:
2x coffee, 96oz water, 1 4oz orange juice (50 calories, 12g carb), 3 Guinness Beers (490 cal, 45g carbs)

Total: 2250 calories, 84g protein, 90g fat, 207g carbs

Workout:
1 hour mountain biking, 6.4 miles. Good Ride.

I am fortunate to have some Blue and Green trails right along my home to jump into. It makes Mountain Biking a pretty easy workout to get ready for.

[metroins]

Thoughts of Day:
Spent most of the day again on finances; they are getting complicated as the companies grow. Stressful day of work.

No workout.

My diet is too high in fat, in the coming weeks I will transfer some out to protein.

Food Intake:(1-27-2021)
Breakfast:
Two Egg Sandwiches, 1 piece of bread
450 calories, 18g protein, 28g fat, 36g carbs

Lunch:
Keto Mushroom Burger
710 calories, 37g protein, 56g fat, 17g carbs

Dinner:
Chicken a la Vodka
800 calories, 55g protein, 58g fat, 19g carbs

Snack:
1 slice of cheese
80 calories, 4g protein, 7g fat, 1g carbs

Liquid Intake:
3x coffee, 95oz water, 2 Guinness Beers (330cal, 30g carbs)

Total: 2,370 calories, 114g protein, 149g fat, 103g carbs

Workout:
None

[metroins]

Thoughts of Day:
Feel good today. Larger breakfast because I plan to go Mountain Biking this afternoon. Work was busy, expansion is underway and we are trying to acquire a competitor at a reasonable price.

Spent time with family, got some work done, got some exercise. Overall good day.

Food Intake:(1-28-2021)
Breakfast:
Homemade Egg Scramble, Sausage (4 eggs, onions, spinach, veggie cheese, Turkey Sausuge)
500 calories, 34g protein, 77g fat, 10g carbs

Bacon Egg Taco
330 calories, 18g protein, 17g fat, 29g carbs

Lunch:
Chicken a la Vodka
800 calories, 55g protein, 58g fat, 19g carbs

Dinner:
Slow-Roasted Turkey
530 calories, 44g protein, 29g fat, 26g carbs

Snack:

Liquid Intake:
3x coffee, 78oz water, 2 Guinness Beer

Total: 2,520 calories, 151g protein, 181g fat, 109g carbs

Workout:
45 minute MTB ride; was a decent ride.
Lightweight:
Curls
Overhead press
Lateral raises
Bodyweight squats

--
I really need to not put heavy weight over the top of my head. My left arm cannot be trusted.

I can definitely tell a difference on the days I do not use the TENS unit. I am using it now to lessen my pain tomorrow.

Need to actively up my water intake.

[metroins]

Thoughts of Day:
Slept well, then my son woke me up from 2am to 5am. Been rough all day.

Not going to count my macros and calories today, just guess. Still eating less.

Food Intake:(1-29-2021)
Breakfast:
Egg scramble and black beans
500? calories, g protein, g fat, g carbs

Lunch:
Blackened Salmon
600? calories, g protein, g fat, g carbs

Dinner:
Food
2100 calories, g protein, g fat, g carbs

Snack:
Popcorn
600 calories, g protein, g fat, g carbs

Liquid Intake:
1x coffee, oz water

Total: 4000 calories, g protein, g fat, g carbs

Workout:
Exercise

[metroins]

Thoughts of Day:
Yesterday was pretty bad. I had horrible sleep and then a meeting in the morning, so I overate a lot to compensate; I get very exhausted and physically sick if I do not get enough sleep.

Today I feel much better but still more hungry that usual due to yesterdays binge. I'm going to try to curb it but might overeat a little more today.

Food Intake:(1-23-2021)
Breakfast:
Pancakes and sausage
700 calories, 25g protein, 38g fat, 67g carbs

Lunch:
Fritata and Sausage
520 calories, 31g protein, 42g fat, 8g carbs

Dinner:
Chicken risotto
700 calories, g protein, g fat, g carbs

Snack:
Kind bar
150 calories, g protein, g fat, g carbs

Pad Thai
300 calories

Liquid Intake:
4x coffee, 50oz water, orange juice 50

Total: 2400 calories, g protein, g fat, g carbs

Workout:
45 minute mountain biking this morning
Left bicep injury hurts a lot after the ride.

I'll start tracking macros again.

[metroins]

Thoughts of Day:
It is

Food Intake:(1-31-2021)
Breakfast:
Pancakes
700 calories, g protein, g fat, g carbs

Lunch:
Chicken and vegetables
calories, g protein, g fat, g carbs

Dinner:
Food
calories, g protein, g fat, g carbs

Snack:
2 handfuls pecans, 1 slice cheese
calories, g protein, g fat, g carbs

Liquid Intake:
5x coffee, 40oz water, 1 OJ

Total: calories, g protein, g fat, g carbs

Workout:
Exercise

[metroins]

Weather has me down again. Hopefully I can snap out of it. I have been going to bed at 6pm and sleeping at 9pm... no energy to do anything this weekend.

Feels like depression, but I think it's really just the Texas weather shifting so much.

Somewhere around 2,400 calories today.
Yesterday was 3,000.

Today I ate scrambled eggs, bacon, a turkey patty, a salad, green beans and two turkey patties.

No exercise, been in bed since 5:30pm; making my son play with me in bed so I don't have to move.

[metroins]

Thoughts of Day:
Feeling much better today.

My meals are delayed this week.

Food Intake:(1-23-2021)
Breakfast:
Two egg sandwiches, one piece of sausage
calories, g protein, g fat, g carbs

Lunch:
Chicken pasta
calories, g protein, g fat, g carbs

Dinner:
Chicken pasta and a salad
calories, g protein, g fat, g carbs

Snack:
Food
2300ish calories, g protein, g fat, g carbs

Liquid Intake:
3x coffee, 84oz water

Total: calories, g protein, g fat, g carbs

Workout:
Light fullbody

[metroins]

Thoughts of Day:
Taxes Taxes Taxes, Financing, Financing, Financing....seems like that's all I do nowadays.

Got my meal prep back.

Food Intake:(1-23-2021)
Breakfast:
3 Oatmeal, banana muffins
450 calories, g protein, g fat, g carbs

Lunch:
Amy's burrito
calories, g protein, g fat, g carbs

Dinner:
Food
calories, g protein, g fat, g carbs

Snack:
Apple Kale WheatGrass
110 calories, 1g protein, 0g fat, 28g carbs
2 Slices of Cheese


Liquid Intake:
5x coffee, 64oz water

Total: calories, g protein, g fat, g carbs

Workout:
Exercise

[metroins]

Thoughts of Day:
Fell off the wagon in keeping track because my meals were delayed. They are back and I can keep track. I overate during the weekend, but the scale is still showing decreases, which is nice.

Food Intake:(1-23-2021)
Breakfast:
Black Bean Enchilada Bowl
390 calories, 21g protein, 17g fat, 43g carbs

Lunch:
Lemon Garlic Shrimp
410 calories, 30g protein, 15g fat, 42g carbs

Dinner:
Sun-Dried Tomato Chicken
700 calories, 40g protein, 52g fat, 18g carbs

Snack:
2x avocado oatmeal banana muffins
300 calories, g protein, g fat, g carbs

Liquid Intake:
4x coffee, 84oz water 3 Guiness (390 calories)

Total: 2190 calories, 91g protein, 84g fat, 103g carbs

Workout:
None, worked.

[metroins]

Thoughts of Day:
Feel good.

Having difficulty finding time to exercise, while working and spending family time. I may need to wake up earlier and do a quick full body workout.

Food Intake:(2-5-2021)
Breakfast:
Ricotta Meatballs
510 calories, 30g protein, 34g fat, 27g carbs

Lunch:
Food
calories, g protein, g fat, g carbs

Dinner:
Food
calories, g protein, g fat, g carbs

Snack:
Food
calories, g protein, g fat, g carbs

Liquid Intake:
4x coffee, oz water

Total: calories, g protein, g fat, g carbs

Workout:
Exercise

[metroins]

Thoughts of Day:
Great day.

Some work, cleaned, family time, mountain biking, more family time

Food Intake:(1-23-2021)
Breakfast:
Pancakes and sausage
600 calories, g protein, g fat, g carbs

Lunch:
Chicken and Spaghetti Squash
700 calories, g protein, g fat, g carbs

Dinner:
Shrimp and crab cakes
750 calories, g protein, g fat, g carbs

Snack:
Small Chips and salsa
150 calories, g protein, g fat, g carbs

Liquid Intake:
1x coffee, 64 oz water, 3 Guinness Beers 390

Total: 2590 calories, g protein, g fat, g carbs

Workout:
Mountain biking

Went with my brother in law

[metroins]

I have been getting healthier, body weight is down 4%.

I need to get better at updating my logs with full macros. It is easier to keep full count on a desktop, my phone takes a lot of effort.

A little worried about tomorrow, I'm supposed to eat pizza with family. Pizza is one meal that always increases my weight by 5 pounds.

[metroins]

Thoughts of Day:
Superbowl. Family. Pizza. Beer.

Food Intake:(1-23-2021)
Breakfast:
Chicken
700 calories, g protein, g fat, g carbs

Lunch:
Jalapeno burger
700 calories, g protein, g fat, g carbs

Dinner:
Pizza
1400 calories, g protein, g fat, g carbs

Snack:
Chips
150 calories, g protein, g fat, g carbs

Liquid Intake:
1x coffee, oz water Guinness 800

Total: 3750 calories, g protein, g fat, g carbs

Workout:
None

[metroins]

Thoughts of Day:
Definitely not doing that great this week. The changing of the weather so rapidly (80s -> 40s -> 70s -> 30s -? 60s -> 30s) has been messing with my allergies, making it really difficult to focus on anything. I overeat when I'm feeling fatigued, so the past few days have been around 3,000 calories.

I have stopped drinking alcohol for the most part, no reason other than I am going to bed at 8:00pm lately.

I get my second dose of vaccine on Friday.

Food Intake:(1-23-2021)
Breakfast:
Buffalo Chicken
620 calories, 40g protein, 45g fat, 14g carbs

Lunch:
Starbucks
700 calories, g protein, g fat, g carbs

Dinner:
Chicken
700 calories, g protein, g fat, g carbs

Snack:

calories, g protein, g fat, g carb

Liquid Intake:
4x coffee, 32oz water Starbucks Coffee (350 calories)

Total: 2200 calories, g protein, g fat, g carbs

Workout:
None

[metroins]

Thoughts of Day:
Finally getting back on track after the Snowpocalypse. Diet remained "okay" during the time, no weight gain or weight loss but I feel more bloated.

Getting back to actual "work work" too.

Food Intake:(1-23-2021)
Breakfast:
3 homemade tacos (2 eggs, 3 tortillas, salsa, 2 sausage)
calories, g protein, g fat, g carbs

Lunch:
Food
calories, g protein, g fat, g carbs

Dinner:
Food
calories, g protein, g fat, g carbs

Snack:
Food
calories, g protein, g fat, g carbs

Liquid Intake:
1x coffee, oz water

Total: calories, g protein, g fat, g carbs

Workout:
Exercise