Food, March 15, 2017

Today’s weight 48.9 kg.  Yesterday did weights at the gym and 20 min steady state on elliptical.  Can’t help but notice that ate almost no vegetables yesterday.  Shame!

Actual Cal
3/15/2017 172.1 119.2 36.8 1496.4
Protein, g Carbs, g Fat, g
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
CARBS Oatmeal 1/2 cup, dry 6 29 3.5 171.5
PROTEIN Yogurt, 80-cal 150 g 12 8 0 80
CARBS Glutino, round 2 crackers 0 6 1.1 33.9
PROTEIN Protein shake Synth-6, choc 1 scoop 22 15 6 202
M Milk
CARBS Spinach 1 cup (30 g), raw 0.9 1.1 0.1 8.9
CARBS Gluten free wrap 1 wrap 4 24 4 148
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
FAT Peanut butter 1 Tbsp 4 3 8 100
PROTEIN Fage 2%, 200 g 20 8 4 148
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
CARBS Brown rice 1/2 cup, cooked 2.5 22.5 0.9 108.1
PROTEIN Shrimp 100 g, cooked 24 0.2 0.3 99.5

Food, March 14, 2014

Today’s weight 48.2 kg.  Didn’t go to the gym yesterday.

Actual Cal
3/14/2017 147.8 139.5 36.75 1479.95
Protein, g Carbs, g Fat, g
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
CARBS Oatmeal 1/2 cup, dry 6 29 3.5 171.5
PROTEIN Yogurt, 80-cal 150 g 12 8 0 80
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
CARBS Spinach 1 cup (30 g), raw 0.9 1.1 0.1 8.9
CARBS Buckwheat 1/2 cup, cooked 2.3 17 0.5 81.7
CARBS Buckwheat 1/2 cup, cooked 2.3 17 0.5 81.7
PROTEIN Protein shake Synth-6, choc 1 scoop 22 15 6 202
FAT Peanut butter 1 Tbsp 4 3 8 100
CARBS Spinach 1 cup (30 g), raw 0.9 1.1 0.1 8.9
CARBS Gluten free wrap 1 wrap 4 24 4 148
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
PROTEIN Yogurt, 80-cal 150 g 12 8 0 80
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25

Food, March 13, 2017

Today’s weight 49.2 kg.  Didn’t go to the gym yesterday.

Actual Cal
3/13/2017 133 115 45.05 1397.45
Protein, g Carbs, g Fat, g
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
CARBS Oatmeal 1/2 cup, dry 6 29 3.5 171.5
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
CARBS Buckwheat 1/2 cup, cooked 2.3 17 0.5 81.7
CARBS Cauliflower 110 g 2.1 5 0.3 31.1
PROTEIN Yogurt, 80-cal 150 g 12 8 0 80
FAT Peanut butter 1 Tbsp 4 3 8 100
PROTEIN Fage 2%, 200 g 20 8 4 148
FAT Peanut butter 1 Tbsp 4 3 8 100
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25
CARBS Spinach 1 cup (30 g), raw 0.9 1.1 0.1 8.9
CARBS Gluten free wrap 1 wrap 4 24 4 148
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
FAT Chocolate, 90% 1 square 1 3 5.5 65.5

Food, March 12, 2017

Today’s weight 49.3 kg.  Yesterday did cardio (20 min elliptical and 20 min treadmill).

Protein, g Carbs, g Fat, g
150 150 33.333 in grams
Baseline, calories 1500 40% 40% 20%
600 600 300
Actual Cal
3/12/2017 148.8 109.6 46.2 1449.4
Protein, g Carbs, g Fat, g
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
CARBS Oatmeal 1/2 cup, dry 6 29 3.5 171.5
PROTEIN Fage 2%, 200 g 20 8 4 148
FAT Peanut butter 1 Tbsp 4 3 8 100
CARBS Blueberries 1/2 cup (70 g) 0.5 10 0.2 43.8
PROTEIN Protein shake, plain 1 scoop 20 1 2 102
PROTEIN Shrimp 100 g, cooked 24 0.2 0.3 99.5
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
FAT Cheese, fiesta blend 1/3 cup (28 g) 7 0 9 109
CARBS Spinach 1 cup (30 g), raw 0.9 1.1 0.1 8.9
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
FAT French Fries 20 grams 0.7 8 3 61.8

Food, March 11, 2017

Today’s weight 48.7 kg.  I decided to change the Protein/Carbs/Fat percentages from 40/30/30 to 40/40/20.  The calories remain the same for now.

Protein, g Carbs, g Fat, g
150 150 33.333 in grams
Baseline, calories 1500 40% 40% 20%
600 600 300
Actual Cal
3/11/2017 140.4 141.2 39.2 1479.2
Protein, g Carbs, g Fat, g
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
CARBS Oatmeal 1/2 cup, dry 6 29 3.5 171.5
CARBS Spinach 1 cup (30 g), raw 0.9 1.1 0.1 8.9
CARBS Gluten free wrap 1 wrap 4 24 4 148
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
PROTEIN Fage 2%, 200 g 20 8 4 148
FAT Peanut butter 1 Tbsp 4 3 8 100
PROTEIN Protein shake, vanilla 1 scoop 19 1 2 98
CARBS Frozen cherries 1/2 cup (70 g) 1 11 0 48
CARBS Buckwheat 1/2 cup, cooked 2.3 17 0.5 81.7
CARBS Buckwheat 1/2 cup, cooked 2.3 17 0.5 81.7
CARBS Zucchini 1 cup, raw 1.5 3.9 0.4 25.2
PROTEIN Shrimp 100 g, cooked 24 0.2 0.3 99.5
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25
CARBS Glutino, round 4 crackers 0 11.5 2.25 66.25

Food. March 10, 2017

Today’s weight 48.9 kg.  Did not go the gym yesterday.  Had sushi for lunch, so I don’t know how many calories, but, likely, a lot.  I didn’t put the calories in the table, so I’ll just consider yesterday carbo-loading 🙂

Actual Cal
3/10/2017 126.3 91.1 41 1238.6
Protein, g Carbs, g Fat, g
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
FAT Egg Yolk 1 large 2.7 0.6 4.5 53.7
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
PROTEIN Egg White 1/2 cup 13 0.9 0.2 57.4
CARBS Oatmeal 1/2 cup, dry 6 29 3.5 171.5
Mystery Food !!! SUSHI !!!
PROTEIN Protein shake, vanilla 1 scoop 19 1 2 98
CARBS Frozen cherries 1/2 cup (70 g) 1 11 0 48
CARBS Spinach 1 cup (30 g), raw 0.9 1.1 0.1 8.9
CARBS Gluten free wrap 1 wrap 4 24 4 148
PROTEIN Chicken Breast 4 oz (112 g), cooked 24 0 2 114
PROTEIN Fage 2%, 200 g 20 8 4 148
PROTEIN Yogurt, 80-cal 150 g 12 8 0 80
FAT Peanut butter 2 Tbsp 8 6 16 200