Day 37- Finish Your Plate

pies

282.4

Was that your first cognitive memory of eating at the table? Me, too. Must have heard that one a thousand times. I was a baby-boomer and you would have thought that I grew up in the Great Depression. Don’t let that go to waste, there are kids in China, over and over again. It was my first bad eating habit.

Musgo, there was another one. Everything in the refrigerator Must Go! Generally the night before the trash went out, all leftovers regardless of mark or pedigree got thrown on the stove and then on our plates. Very slimming for the frigidaire, for us, not so much.

Sammich! The Devil between slices of bread. Super processed, ultrarefined, bleached even, white bread with three of the most unnatural (food?) items ever conceived: bologna, american cheese and Miracle Whip. My favorite sandwich ever, the double decker with double cheese. Weighing in at a whopping 944 calories, over 600 from fat, Ronald McDonald would have been in awe. And I would eat 2 of these obscenities without batting an eye.

Breaking bad habits and replacing them with new, better habits will eventually lead to better health. It’s working for me.

my food
18 oz. cantaloupe(180 cal.)P3.6F0C45

4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tbsp. coconut oil(120 cal.)P0F14.1C0
6 corn tortillas(300 cal.)P6F6C60
16 oz. 2% milk(260 cal.)P16F10C24
total=1050 cal.)P 52.5 F 51.3 C 95.6

16 oz. ground beef(1228 cal.)P122F78.4C
total= 2458cal. P 178.1 F 129.7 C 142.2
Todays workout- active recovery

Day 36- How Many Calories Do I Need?

282.8
Peloton

The basic tenet of weight loss is eat less calories than your body uses in a day and you will lose weight.  Someone, a long time ago came up with the number 1800 as the number of calories you used each day.  This number did not take into consideration sex, age, height or general activity level, it was useless.  An online calculator like this one uses all of those inputs and gives you an approximation.  It says that I need between 3050 and 3250 calories a day to maintain my weight, I say ‘let’s find out.’

I decided to see exactly how many calories I need each day.  To do this I ate exactly the same number of calories every day for seven days and did the usual amount of activity that I normally do.  I carefully chose the foods I would eat each day to account for my personal tastes and to make sure that I would be getting adequate protein and fat to support the workout strategy I was pursuing.  If I skimped on protein, my strength work would be useless as the recovery process would be short-changed thus negating any gains in that area.

My weight this morning will be the ending weight for this experiment, and the formula below should give me a really good indication of how many calories I actually need each day, then I will know exactly how much I need to eat in order to lose the weight that I want to lose.  Water weight can often skew results such as the ones I am trying to get but I maintain an intake of at least 1 gallon of water every day, much more on endurance rides, typically 1/2 to 1 additional gallons, it sounds like a lot but a typical ride for me is in excess of 2 hours of continuous effort.

Part 1-  Beginning weight- ending weight= net pounds lost(we hope)

Part 2-  [calorie intake for one week+(net pounds lost x 3500)]/7=daily maintenance calories

P1: 288.4-282.8=5.6 lbs.   P2:[12,215+( 5.6×3500)]/7=4545 calories

If I further adjust this for the heavy endurance work I am doing this week, 4545-(6000/7)=3688 should hit the nail on the head.

This means that I can lose 1 pound a week by eating an average of 500 calories a day less than 3688  or  3188 calories.  I really look forward to eating something different tomorrow, as you might imagine.  As far as my choices for the ‘special diet’ went, I chose pork because of it’s excellent protein content and the fact that I could get a loin roast at an exceptional price and trim it and run it through my meat grinder and make exact portions.  Eggs and spinach, in my opinion, are perfect foods and I would not hesitate to eat them at any meal.  An onion a day was tough, so I mixed it up between the salad, the pork and the lentils.  2 jalapenos were no problem as I cooked them with the onions.  Tuna because it is simple and easy, Ro-Tel tomatoes because I like them.  Finally, lentils are a new favorite of mine, they go with anything and you can put anything in them to vary the flavor.  And they are easier to cook than dried beans, take that beans.

I would not suggest that anyone try this themselves, trust that I followed this diet as exactly as humanly possible, no cheating, not even once.  This was done for me, to prove a point and to find out something about myself.  Take what you will from the results, as much as I tried to remove all of the variables there is still room for error, it is expected to a certain degree, I just tried to make that error as small as I could.

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

cycling 29.09 mi. 3025 cal.  16.55 MET hrs.

Day 35- Staying The Course

Good_Food
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

Day 34- The Runner’s High: Not Just For Runners Anymore!

Cyclists wait their turn at the starting line for the start of the annual  Hotter N' Hell Hundred Saturday, August 28, 2004,  in downtown Wichita Falls, Texas. (AP Photo/Wichita Falls Times Record News, Gary Lawson)

Cyclists wait their turn at the starting line for the start of the annual Hotter N’ Hell Hundred Saturday, August 28, 2004, in downtown Wichita Falls, Texas. (AP Photo/Wichita Falls Times Record News, Gary Lawson)

283.0

I have a lifelong love of running.  I was always tall and thin as a kid and running was the one thing I could do better than almost anyone.  I wasn’t tremendously fast but I could go for miles without tiring out.  While the rest of the track team ran 5k’s after school, I ran 10k’s every single day, and longer on the weekends.  My runs always started the same way, for the first half of a mile or so, the farther I ran the more out of breath I felt until at about half a mile, my stride got longer, my pace got quicker and I could breathe normally again.  I didn’t realize until later that this was what was called the runner’s high.

As I stressed my body more and more by running, my hypothalmus began sending signals to the pituitary gland that sent out substances that tell the body to begin releasing endorphins, naturally produced morphine-like chemicals that acted like painkillers, entering opioid receptors in the brain’s limbic system causing feelings of euphoria and well-being, blocking the discomfort of high-level aerobic activity.

Now I am old and not-thin and I don’t run much anymore but when I am out on my bike, racking up mile upon mile on streets or trails I can still get that old familiar feeling by grabbing a couple of gears and taking off in a mile long sprint on flat ground or charging an especially robust uphill stretch.  I don’t leave it all out on the track anymore, I am pleased to just finish my ride and live to ride another day, but the occasional buzz from a well executed sprint is well worth the breathless minute or two it takes to work back into zone B, where I can pedal and hold down a conversation too.

My cycling goals are simple now, I live for that once a year monster century ride, focusing all of my ‘training’ on trimming my time down a bit more each year until finally I earn the coveted FOG jersey, worn by the select hundred or so that start the Hotter’n Hell 100 at the very front, the Fast Old Guys.  Because you gotta have a dream.

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 work out:

back squats 5 x 5 @190# 1.2 MET hours

cycling 29.4 miles   2419 calories  16.3 MET hours

Day 33- Fitness Is A Numbers Game

fitness

285.4

How fit am I?  How fit do I want to be?  Let’s look at the numbers, shall we?  I am 55 years old, I weigh, as of yesterday morning, 286.4 pounds or 130.2 kg. and I am 6’ 5’’ or 1.96 meters tall.  Using this information and some of the more popular measurement standards let’s see where I am at right now.

BMI: Mass in kg./(height in meters squared)
130.2/3.84= 33.9% body fat

BAI: (100 x hip circumference in m)/(height in m x √height in m)= % of body fat
100 x 1.21=121/(1.96×1.4)= 44.01% body fat

Rope and Choke Method: 86.010 x log10(abdomen – neck) – 70.041 x log10(height) + 36.76= % body fat
(86.010 x 1.498)-(70.041 x 1.886)+36.76= 33.5% body fat

So now that I have a starting point, I am splitting the difference between the first and last numbers and calling it 33.7%, I want to get to 20% which is considered to be an acceptable number and should be a reasonable goal.  I am recording my foods and I am following a strength building program as well as cycling for cardio health, now I need to add a third component to my workout to address the extra adipose tissue or belly fat that I am trying to get rid of.  It is suggested by several sources that 10 MET hours a week of additional activity is required to begin reducing this excess tissue in the body.  I will begin to log workout activities that will count towards the 10 MET weekly goal and grade each weeks progress in pewrcent of the 10 MET goal and see how the new idea performs.

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

 

Day 31- The Importance Of Sleep

286.4
sleep

We humans are slaves to many clocks. Clocks that tell us when to go to work, when to eat, when to watch a movie or TV show. These clocks can be analog or digital, electric or mechanical or both. One of the most important clocks to us is biological, it is called the circadian clock and it tells us when to sleep.

How is that possible? It starts in the eye. You may know that the retina of the eye contains rods and cones that relay sight information to the brain. There are also cells in the retina called ganglion cells that use a photopigment called melanopsin to detect the difference between day and night. These cells send their special message along the retinohypothalamic pathway to the suprachiasmatic nucleus in the hypothalamus of our brain. The SCN, for short, communicates with the brain’s pineal gland which then uses the secretion of melatonin to mark the day/night cycle. The signals from the eye are called a zeitgeber, or time giver, and help the brain to reset our 24 hour, circadian cycle.

While melatonin peaks in the evening and signals the body to sleep it is not like turning on a switch. Sleep comes gradually in stages. Most authorities agree that there are 5 stages of sleep ranging from the very light stage 1 all the way to REM sleep, the most important. We sleep in cycles, the first REM cycle lasting around 45 minutes before we go back to stages 2, 3 and 4 before entering REM again. Each REM cycle gets a little longer than the last. We need at least 3 hours of REM sleep each night so that we can recover from the day before. This is why scheduling at least 8 hours of sleep each night is so important.

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
2 hours mowing

Day 30- Juggling Strength and Cardio

287.4

Deadlift

Training with weights to stimulate muscle growth and increase strength can occur simultaneously with endurance training, within reason. Heavy lifting with low reps works best when giving the body 2 or 3 days to recover from each session. There is no reason that you can’t train endurance on the off days, after all, you are training two distinct muscle types whose adaptations are completely different.

Resistance efforts strain type II, fast twitch muscle fibers and depletes energy that is stored within the muscles themselves. Growth is stimulated by exercise but is accomplished during recovery, while the body restores the muscles energy stores at the same time. The metabolic pathways that facilitate growth and recharge the muscles work independently of the type I muscle groups.

On recovery days aerobic training that involves the type I stow twitch muscle fibers should have no effect on the type II fibers except that they may benefit from the increased general blood flow. Since type I groups are the only ones involved in slow, repetitive movements and their stimulus does not increase muscle size but increases the muscles overall efficiency in using the food and oxygen that it derives from the circulatory system, both metabolic pathways should benefit from a shared stimulus timeline.

As long as sufficient protein is taken in to fuel the Type II recovery cycle and carbs are available for the endurance sessions there is no indication that both endeavors cannot succeed.

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 workout

back squats
5 reps x 5 sets @ 185#

Day 28- Rounding Out The Protein Profile

289.2

protein
There are 20 to 22 distinct amino acids needed for a healthy human metabolism. 9 or 10 of these are essential, meaning that the body does not produce them itself, they have to come from the food that we eat. Not all protein sources are the same, some foods have a better, more complete protein profile than others. Beef and dairy products are very good sources of all essential amino acids, as are chicken and pork. While most vegetables contain protein, the type and quantity vary greatly.

Some nutrition sites like this one have a great deal of information beyond just calories and a simple macro breakdown, they can be helpful in determining what foods to include for more complete proteins. Variety is important to us, try to vary your foods regularly to keep it fresh and keep on track.

my food
Breakfast
4 eggs(320 cal.)P28F21.2C0
14g. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
7 corn tortillas(350 cal.)P7F3.5C73.5
Total=760 cal. macros P37.5 F 28.4 C 83.5

snack
popcorn(260 cal.)P8F3C50

salad
5 oz. spinach(35 cal.)P4F.5C5
1 avocado(322 cal.)P4F29.5C17.1
2 cans tuna{180 cal.)P40F2C0
2 tbsp. 1000 island dressing(150cal.)P0F15C4
total=687 cal. P 48m F 47 C 26.1

daily total=1707 cal. P 93.5 F 78.4 C 81.6

My workout-Active recovery

Day 27- Thinking Of Others Before Ourselves

289.2

tireflip

Several weeks ago I happened to be in waiting room ‘I’ at MD Anderson hospital in Houston, Texas where I met a man named John. Waiting room ‘I’ is in the basement, far from the lobby. or ‘Aquarium’ as it is called. There is no cell phone or computer reception in waiting room ‘I’, the surrounding walls are lead lined. This is where you wait for radiation therapy.

John and I exchange pleasantries and we find a common interest, cycling. When he finds out that I live in Wichita Falls he tells me that riding in the Hotter’n Hell Hundred is number one on his cycling ‘bucket list’. Just then a nurse calls John’s name and he and his wife, who has been sitting quietly next to him, get up and say good bye, disappearing into the treatment area. I won’t be seeing John at the start line this year but I will be wearing a “John from waiting room ‘I'” wristband during the ride this year, so he can be here in spirit. Good luck, John.

When you want to compare two or three different foods to determine which one has the right calories/macros for your recipe, try this link. Trying to figure out what’s in what you just ate but there is no nutritional label then this could be helpful. a few helpful sites to keep us on track. Remain calm and keep riding.

my food

4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=654 cal. P 46.7 F 36.5 C 34.6

lunch salad
5 oz. spinach(35 cal.)P4F0.5C5
8 oz. carrots(90 cal.)P2F.6C21
1 cucumber(32 cal.)P1.6F.4C5.8
4 tsbp. italian dressing(120)P0F12C4
total=277 cal. P 7.6 F 13.5 C 35.8

20 oz. chicken(620 cal.)P130.5F7C0(2/3 servings)
1 onion(64 cal.)P1.4F.1C15.5
3 jalapeños(12 cal.)P.3F0C3
total=464 cal. P 84.1 F 4.6 C 11.4

recovery
whet protein(270 cal.)P40F7C12
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=514 cal. P 56.2 F 16.6 C 36.6

daily total=1909 cal. P 194.6 F 71.2 C 118.4

my workout

back squats
5 x 5@ 180#

Day 26- On The Road Again

surf
289.6

Life is about variety. Once you have seen something or done something, it’s not really the same again. That’s OK, it gives us a desire to do different things and go different places. It just proves that we are constantly adapting and adaptation is what keeps us growing.

Eating the same food over and over again wouldn’t be good, eventually we would tire of the taste maybe even grow to dislike a favorite flavor if exposed long enough. When I plan a meal, one of the things I try to do is to vary the source of protein. Although I like tuna and it is a great source of protein, sooner or later I would tire of it so I also eat chicken and beef and pork. I would not turn my nose up at lentils or tofu, I just don’t know enough about them yet.

The first rule of weightloss is that you have to restrict the amount of calories you take in. The first rule of fat loss is that you have to eat to lose fat. Too much restriction and the body goes into starvation mode and turns all food into fat. Lean muscle mass burns more energy than fat, it takes food energy in the right amounts to build and maintain muscle.

By the same token, the body adapts over time to exercise. Aerobic exercise burns calories while you workout. Lower heart rate aerobic exercise, when you can carry on a conversation while still working, burns more calories than other exercises. The body will adapt to aerobic conditioning, I can run 3 miles every morning and as I do this my body will become more efficient, if I run at the same pace I will burn less and less calories each time. I would have to run progressively faster in order to burn the same amount of calories. Although my muscles are getting better, they would not get any bigger through aerobic exercise, only anaerobic exercise can do that.

Resistance training or weightlifting is a form of anaerobic conditioning. Aerobic exercise uses oxygen and glycogen from the blood to produce work from type I muscle groups. Anaerobic exercise uses energy stored in the type II muscles themselves to generate force and do work. Once type II muscles are fatigued the only way that they recover is through sleep, that is why sleep is paramount to any fitness endeavor. Diet is also a key element to recovery, when type II muscles are stressed, they develop microtears which require the body to break down certain micronutrients like amino acids to repair these muscles and to grow more new muscle to adapt to the new stimulus.

To recap, aerobic exercise makes the type I muscles more efficient, anaerobic execise causes type II muscles to get stronger and grow. Muscles used in endurance burn fat during use, muscles used for strength applications burn fat during recovery. While moderate carb loading may benefit an endurance effort, since the energy required for strength training comes from the muscle fibers themselves, general nutrition is the key phrase here, along with appropriate post workout recovery food(protein).

My food
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

ground pork loin(440 cal.)P82.2F8C0
1 onion(41 cal.)P1.0F.1C10.2
1/2 cup rice(110 cal.)P4F0C50
total=591 cal. P 87.2 F 8.1 C 60.2

20 oz. chicken(620 cal.)P130.5F7C0(3 servings)
1 onion(64 cal.)P1.4F.1C15.5
3 jalapeños(12 cal.)P.3F0C3
7 corn tortillas(350 cal.)P7F3.5C73.5
1 tbap. coconut oil(120 cal.)P0F14C0
total=701 cal. P 51.1 F 23.9 C 79.7

daily total= 1666 cal. P 174.5 F 45.1 C 170.5
My Workout

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