Fresh Start: Week 4

Continuing with my focus to eat MORE protein, LESS carbs, and gain muscle while losing fat. Over the first three weeks I lost 4″ and 1.5 pounds.  Here’s to week 4!

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DAY 22: Tuesday 7/14
CALORIES CONSUMED: 1,658   EXERCISE:  – 451    NET:   1,207
FITBIT STEP COUNT: 15,258
CARBS TO PROTEIN:   92 / 142

Coffee w/Half & Half and Torani Sugar-free flavoring
Breakfast: 1 egg + 2 egg whites, 1/4 cup oatmeal
AM Snack: Medifast Mashed Potatoes topped with cheese & greek yogurt
Lunch: Protein Power pancakes with cream cheese and raspberries
EXERCISE:  100 mix of hamstring curls w/stability ball and glute bridge lifts, then 10-minutes of ab work
PM Snack: Medifast Pudding w/greek yogurt & TVP crunch
Dinner: Caprese salad: mozzarella, tomato, basil, EVOO, balsamic vinegar + tofu for added protein
PM Snack: Zone Perfect bar

I feel like I am stuffing myself eating this much. I cannot stress enough how HARD it is to eat.  I mean, I’m hungry when it’s time to eat, but it’s hard for me to get through a whole meal.  If I were to eat at a restaurant right now, I’d be boxing up 2/3 of my meal!  But this “hard” work is worth it- I keep losing inches and firming up.

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DAY 23: Wednesday 7/15
CALORIES CONSUMED: 1,846  EXERCISE:  -1,105  NET:  741
FITBIT STEP COUNT: 23,216
CARBS TO PROTEIN: 131/ 140

Coffee w/Half & Half and Torani Sugar-free flavoring
Pre-run snack: 1/3 banana
EXERCISE: 2.5 mile run
Breakfast: 1 egg + 2 egg whites, 1/4 cup oatmeal w 1/3 banana mashed in
AM Snack: String Cheese & Zone Perfect Fudge Graham Bar
Lunch: 1 Protein Power pancake with cream cheese and raspberries, dallop of greek yogurt
PM Snack:  EAS Chocolate Shake mixed w/greek yogurt & water, hard boiled egg
Dinner: Salsa Chicken Salad on multi-grain organic tortilla chips with shredded cheese, tomato, pico de gallo, avocado, greek yogurt, olives (basically, nachos!)
PM Snack: Plums….fresh golden plums.  I ate 4 because I couldn’t stop!

Had I not eaten those plums, my carbs to protein ratio would have been 108 / 140.  And that’s with eating those multi-grain chips for dinner, too!

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DAY 24:  Thursday 7/16
CALORIES CONSUMED:  1,441  EXERCISE:  – 1,075   NET:    366  (OH NO!!!)
FITBIT STEP COUNT: 21,457
CARBS TO PROTEIN: 117 / 142

Coffee w/Half & Half and Torani Sugar-free flavoring
EXERCISE: 2.5 mile run
Breakfast: 1 egg + 2 egg whites, 1/4 cup oatmeal + raspberries
AM Snack: Premier Protein Bar
Lunch: 2 hard boiled eggs (one full, one white only) + Medifast Ready to drink Mocha
PM Snack: (oops)
Dinner: Soft taco filled with shredded chicken, pico de gallo, guacamole and cabbage
EXERCISE: Wendy’s 1-hour Circuit Class
PM Snack: post-workout smoothie: greek yogurt, spinach, protein powder, berries, skim milk

I was not hungry today! I wasn’t hungry after my workout either….but I knew I had to have something ‘big’ or I’d really be in trouble.  That smoothie packs 331 calories, 46 grams of protein, 30 carbs- 23 of which are sugar- but natural sugars from the fruit and milk, and only 3 grams of fat.  Super good!!!

On a positive note, my trainer said she could see my abs starting to show! Yay!

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DAY 25:  Friday 7/17
CALORIES CONSUMED:  1,885       EXERCISE:  -881        NET:  1,004
FITBIT STEP COUNT:  18,514
CARBS TO PROTEIN:  141 / 148

Coffee w/Half & Half and Torani Sugar-free flavoring
EXERCISE: 1.8 mile run (ugh, I gave up, it just wasn’t working for me)
Breakfast: 1 egg + 2 egg whites, 1/4 cup oatmeal + raspberries + greek yogurt
AM Snack: Nature Valley peanut butter granola bar (it’s what I had in my car, bad planning), 2 hardboiled egg whites,
Lunch: smoothie: greek yogurt, spinach, protein powder, berries, skim milk, oatmeal
PM Snack: Zone Perfect Peanut Butter bar + hardboiled egg
Dinner: giant taco salad with shredded chicken, guacamole, salsa, romaine hearts and greek yogurt (instead of sour cream)
PM Snack: Monster Sugar-free, peanut butter on whole wheat (slice), string cheese

Today was a grab’n’go kind of day- I was in and out running errands and doing a bazillion things.  It was party prep night, too.

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DAY 26:  Saturday 7/18
CALORIES CONSUMED:  2,528      EXERCISE:  -563       NET:   1,965
FITBIT STEP COUNT: 16,031
CARBS TO PROTEIN: 197 / 121  

It’s our annual Summer BBQ Day- ultimate cheat day after 4 amazing weeks of weight loss.

Coffee w/Half & Half and Torani Sugar-free flavoring
Breakfast: 1 egg + 2 egg whites
AM Snack: Zone Perfect PB Bar
Lunch: breakfast burrito: chicken, eggs, cheese, salsa, bacon + Medifast Mocha
PM Snack: Pure Protein bar
Dinner: hamburger patty with melted cheddar cheese, topped with blue cheese dressing, feta crumbles, bacon crumbles, frank’s red hot sauce and a dallop of guacamole, a small handful of chips and a bite of a danish
Drinks: about 6 lemonade+vodka mixed drinks (over a 7 hour period!)

I have to say- with the exception of the vodka infused lemonades, I think I did very well eating wise!!  No over indulgences with food calories or eating high-carb foods…. just sugar/alcohol drinks!!

ALCOHOL CALORIES:  875
FOOD CALORIES:  1,653
CARBS TO PROTEIN RATIO (WITHOUT ALCOHOL):    71/121

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DAY 27:  Sunday 7/19
CALORIES CONSUMED:  1,778     EXERCISE:  – 211      NET:    1,567
FITBIT STEP COUNT:  10,166
CARBS TO PROTEIN: 84 / 109

Coffee w/Half & Half and Torani Sugar-free flavoring
Breakfast: 1 egg + 2 egg whites
Lunch: hamburger patty with melted cheddar cheese, topped with blue cheese dressing, feta crumbles, bacon crumbles, frank’s red hot sauce, handful of chips, Just Chill fruit drink
PM Snack: 2 plums
Dinner: um, same hamburger as lunch, but with a bun this time!  I was HANGRY.

My Fitbit battery died around 7pm so I put it on the charger, but probably didn’t get much more steps beyond that because I was in bed by 8pm!

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DAY 28:  Monday 7/20
CALORIES CONSUMED:  2,053     EXERCISE:  -648    NET:  1,405
FITBIT STEP COUNT:  20,948
CARBS TO PROTEIN: 89 / 105

Coffee w/Half & Half and Torani Sugar-free flavoring
Breakfast: 1 egg + 2 egg whites
AM Snack: Pure Protein bar (quick and easy, poor planning on my part)
Lunch: ground beef patty topped with feta, blue cheese and Frank’s Red Hot sauce (last patty left over from the party- yay!  They are GONE finally!)
PM Snack: chocolate avocado mousse (added protein powder this time to boost it a bit!)
Dinner: Tofu French Toast (basically, Tofu sticks fried in a skillet with coconut oil, topped with cinnamon and Walden Farms sugar-free syrup- it was so good!).  I also had a few bites of the family dinner- about 1/3 cup of Jambalaya Rice and 6 asparagus spears.  Strange combination, I know.
PM Snack:  another chocolate avocado mousse.

I’ve been soooo hungry today!!

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WEEK FOUR PROGRESS:  

Weight Loss This week:    1.2 pounds !!
Overall Weight Loss:         2.6 pounds
Inches Lost this week:      1/2″
Overall Inches Lost:         4 3/4″

Body Fat Percentage (Calipers):  19%

Inches Lost utilizes the following measurements: natural waist, belly button line, hips, upper thigh

Calipers measure skin fold at back of arm, halfway between armpit and elbow- I have a mole for a marker, skin fold at waist- direct line with belly button, just above/inside hip bone (at natural indentation), and skin fold at thigh, halfway between knee and groin- I have a mole there that I use each time.  Using the same points each time SHOULD be accurate.  Same time of day as well… around lunchtime.

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