288.4

For the past 4 weeks I have been tracking my weight and every morsel that passes my lips. I have calculated and recalculated my daily calorie needs and now it’s time for a little test. From the fourth week data I have averaged my weight against calorie intake to arrive at a figure of 2820 calories a day for weight maintenance. I have designed a 5 meal a day plan that provides adequate protein and just under 1800 calories a day. In seven days, staying strictly to the plan, I should lose exactly 2 pounds, give or take 500 calories worth. The worst case scenario is that I learn something new.

Here is the planned diet:

7 day test

Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1st lunch
2 cans tuna(180 cal.)P40F2C0

2nd lunch
5 oz. spinach(35 cal.)P4F.5C5
1/2 cup lentils(240 cal.)P20F0C40
2 tbsp. italian dressing(60 cal.)P0F6C3
total-335 cal. P 24 F 6.5 C 48

8 oz. pork loin(264 cal.)P50.6F5.2C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
1 tbsp. coconut oil(120 cal.)P0F14C0
total=446 cal. P 52.2 F 19.3 C 17.5
daily total= 1745 P 182.9 F 66.8 C 106.1

my food(Actual, to be accountable.)
Breakfast
4 eggs(320 cal.)P28F21.2C0
14g. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

snack
ritz crackers(480 cal.)P0F27C60
Peanut butter(540 cal.)P21F48C18
total= 1020 cal. P 21 F 75 C 78
I absolutely need to quit eating this stuff, but it tastes pretty good.
daily total=1430 cal. P 51.5 F 100.9 C 88

my workout
2 hours mowing