283.0

Motivation is built on little victories. Each step that you take in the right direction makes it a little bit taller and a just a bit shinier. From a flicker to a major mover and driving force that gets you started every day and keeps you going when you would otherwise come to rest. I think that you have to constantly look at the little victories, the little hills that you have been able to overcome and recognize that you are indeed headed in a new and better direction, to keep your motivation strong.

Five weeks ago I started this particular journey not knowing where I was going or how I was going to get there and began with one very basic idea, weigh myself every day so that I would be accountable and over time I could spot trends and develop ideas to manage it. Then I added the food journal, expanding it to include macros so that I could plug values into spreadsheets and really get a handle on what worked and what did not. Exercise became an integral part of my overall accountability as it was actually easier to track it here than on the spreadsheets and websites I was using separately.

This is the seventh day of a ‘food experiment’ that I created to more accurately determine my daily caloric requirement so that I could fine tune my weight loss and bring it under greater, healhtier control. I am not looking to maximize my weight loss, I am looking for a way to maximize it’s sustainability. I don’t want to drop 5 or 10 pounds in a hurry, I want to lose those pounds forever. To do that I have to not only manage calories in, a very effective concept, but manage the type and quality of the food I eat. I want to vary the kinds of foods that I eat so that I actually enjoy eating. I want to get protein from several different sources each day so that I don’t have to worry about amino acid profiles and deficiencies. Eating smarter just makes sense for me and it is working more and more each day.

my food
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

dinner
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 workout- Active recovery