food journal for Drop and give me 10% challenge

[jmike]

Challenge Thread
http://forums.johnstonefitness.com/s...ad.php?t=52731

(my calorie counts are more about learning the nutritional value of food items)
BMR = 2335
BMR+Activity = 3619

Stage 1: cutting out refined sugars
Goal: cut out coffee and tea completely by the end of this week

i was doing 5-6 cups of coffee with sugar per night (going to cut this to 3 tonight)



Wakeup: 6:30 pm
6:45 Hot Tea with sugar and Emergen-C (Cal 85 Prot 0 Carb 22)

8:00pm Breakfast:

2 Pork Chops (breaded and fried) (Cal 620 Prot 82 Carb 20)
1/2 cup collard greens (Cal 25 Prot 2 Carb 5)
1/2 cup steamed brocoli (Cal 13 Prot 1 Carb 3)
1 cup southwest chicken salad (Cal 200? Prot 10? Carb 15?)

9:00pm Hot Tea with sugar and Emergen-C (Cal 85 Prot 0 Carb 22)

9:40pm Protein Shake [whey, milk, cassein, egg proteins] (Cal 272 Prot 60g Carb 4)


[values for protein shake are changing because i have 2 different ones. The one that came in the mail today is lower calorie - higher protein - lower carb. It also tastes worst, so i am mixing the 2 together]


11:45pm -12:20am lower body workout (weighed in at 220 today - suspecting lots of water gain)

12:20 protein shake (Cal 336, Prot 52, Carb 17)

12:30am Lunch
3 Baked Turkey Wings (Call 330, Prot 35, Carb 0)
1 Medium Baked Potato - Dry (Cal 161, Prot 4, Carb 37)

1:00am Hot Tea with sugar and Emergen-C (Cal 85 Prot 0 Carb 22)

3:30am i'm hungry

3 Packs Instant Oatmeal (Cal 390, Prot 9, Carb 81)


5:30am Breakfast
3 eggs boiled (Cal 234, Prot 19, Carb 2)
2 sausage patties (Cal 162, Prot 20, Carb 7)
Orange Juice (Cal 170, Prot 3, Carb 39)



daily totals

Cal 3168

Prot 241
964 calories from protein (30.4%)

Carb 274
1096 calories from carbs (34.5%)

3168-2060= 1108 guestimated calories from fat (34.9%)

[jmike]

8:30pm wakeup (going to enjoy a day off -- legs are sore)

8:45pm coffee w/sugar (cal 100, prot 0, carb 25)

10:00pm protein shake (Cal 336, Prot 52, Carb 17, fat 7)

11:30pm Lunch
1/2 Baked Cornish Hen (Cal 586, Prot 77, Carb 0, Fat 29)

Salad
1 cup shredded cabbage (cal 22, prot 1, carb 5, fat 0)
1/2 tomato (cal 10, carb 2)
1/4 cup black olives (cal 40, carb 2, fat 4)
1/2 cup cucumber (cal 8, carb 2)
2 teaspoon salad dressing (cal 50, carb 3, fat 4)


1:30am coffee w/sugar (Cal 100, Carb 25)

3:30am i'm hungry
2 Packs Instant Oatmeal (Cal 260, Prot 6, Carb 54, fat 3)

weigh in - 216 ... lost 4 pounds since yesterday .. i am assuming it was water weight .. i have been pee'ing like crazy .. did a 1RM flat bench with buddy -- was supposed to be a rest day

6:30am Breakfast

approx. 4 egg omellete with ham cheese, bell peppers, mushrooms (Cal 600, Prot 45, Carb 8, fat 42)
2 egg and cheese burritos (cal 900, prot 46, carb 78, fat 48) won't be doing that one again
1/2 cup fried sweet potatoes (cal 190, prot 2, carb 23, fat 9)
5.5 oz v-8 (cal 34, prot 1, carb 7, fat 0)

Daily totals
Cal 3236
Prot 230 ---- 920 calories from prot -- 28.43%
Carb 251 --- 1004 calories from carbs -- 31.03%
Fat 146 ----- 1314 calories from fat ----- 40.60%

--------arrrgggghhhh my macros are upside down

if i would have had the sugar cut out by now it would be

3036
prot 230 -- 920 -- 30.36%
carb 201 -- 804 -- 26.48%
fat 146 --- 1314 -- 43.28%

[jmike]

6:20pm wakeup

6:30pm coffee w/ sugar (Cal 100, Carb 25)

7:45pm protein shake (Cal 336, Prot 52, Carb 17, fat 7)

8:45 Breakfast
big Salad (cal 230, prot 2, carb 28, fat 8)
1/2 Baked Cornish Hen (Cal 586, Prot 77, Carb 0, Fat 29)

11:30 protein shake (Cal 336, Prot 52, Carb 17, fat 7) w/ creatine ... woot

12:00am workout -- weight 216

1:15am Lunch: (Cal 578, Prot 56, Carb 32, Fat 24)
Sandwhich:
4 slices ham (cal 184, prot 18, Carb 4, fat 10)
4 slices turkey (cal 80, prot 20)
2 slices provolone (cal 160, prot 10, carb 2, fat 12)
2 slices wheat bread (Cal 154, prot 8, carb 26, fat 2)

1:45am silk amino acid drink ... woot free sample


2:00am coffee w/ sugar (cal 100, carb 25)


6:00am breakfast
3 eggs boiled (Cal 234, Prot 19, Carb 2)
1 english muffin (cal 129, Prot 5, Carb 25, Fat 1)
1 orange juice (cal 93, Prot 1, Carb 21)

vitamins (Cal 20, Prot 0, Carb 0, Fat 2)

9am moment of weakness
chef boyardee ravioli (cal 230, prot 7, carb 34, fat 7)

current Totals: (somewhere my numbers went off .. math failed me today)
Cal --- 2972
Prot --- 271 -- 36.47%
Carb -- 226 -- 30.41%
Fat --- 85 -- 25.74%

[FatLenny]

Food log for 3/26/12(exported from loseit.com)

[LarssonCrew]

Hey, good job logging.

But it might be easier for everyone to understand/read if you edit one post per day. To do this go to the bottom right hand corner of your original post and click 'edit', then add in the meals you ate and the food and click change/post [I can't remember right now what it says].

Then you'll have one day nicely set out per post.

[jmike]

4:30pm wakeup

4:45 coffee w/ sugar (Cal 100, carb 25)

not happy -- got to get the the id card place before they close -- they weren't open when i got off work. 1/2 mile walk there and 1/2 mile walk back.

6:15pm coffee w/ sugar (Cal 100, carb 25)


7:00pm protein shake with creatine (Cal 336, Prot 52, Carb 17, fat 7)

8:30pm breakfast: (Cal 868, Prot 101, Carb 16, Fat 42)
3 baked pork chops (cal 724, Prot 96.8, carb 0, fat 34.4)
1 cup steamed cauliflower (Cal 28, Prot 2.2, carb 5, fat 0.6)
1 big salad (116, Prot 2.1, Carb 10.8, Fat 7.2) 64.8 51.6

9:30pm vitamins (Cal 30, Prot 3, Carb 0, Fat 2)

10:30pm coffee w/ sugar (Cal 100, carb 25)

11:30pm Lunch
8oz grilled chicken breast (Cal 256, Prot 46, Carb 0, Fat 5)
1 cup egg noodles (Cal 146, Prot 5.4, Carb 27.1, Fat 3.7)

2:00am lower body workout ... put up some good numbers on the v-squat
10x145
10x234
8x324
12x234 + 8x144 (12 reps .. drop plates .. 8 more reps with no rest)

weight 217

2:45am protein shake with creatine (Cal 336, Prot 52, Carb 17, fat 7)

6:00am breakfast
3 eggs boiled (Cal 234, Prot 19, Carb 16)
1 english muffin (cal 129, Prot 5, Carb 25, Fat 1)
1 orange juice (cal 93, Prot 1, Carb 21)


Daily Totals:

woot -- 500 less than normal and i hit my macros ---- my brain hurts

Calories 2722.3
Protein 285.4 -- 41.94%
Carbs 200.1 -- 29.40%
Fat 86.7 ----- 28.66%

[jmike]

Originally Posted by FatLenny

Food log for 3/26/12(exported from loseit.com)

FYI

i love that spreadsheet

i love spreadsheets in general, but that one is laid out well -- it looks very functional -- it does the math for you and takes out the guess work -- i am slightly envious

i have to make one now

[FatLenny]

Originally Posted by jmike

FYI

i love that spreadsheet

i love spreadsheets in general, but that one is laid out well -- it looks very functional -- it does the math for you and takes out the guess work -- i am slightly envious

i have to make one now

I wish I had that kind of mad spreadsheet skills. That was auto-generated by loseit.com. I just tweaked a few things to improve the aesthetics...

Food Log for 3/27/2012

No log today since I was all over the place. Had a road trip day to get affairs in order for a new tenant at a rental property as well as lining up the renewal for my LLC and a few other legal and financial hurdles that go along with all of that.

Bottom line: I ate out 3 times today.

Breakfast: McDonald's

Sausage and egg biscuit
2 hash browns
1 Hotcake

Lunch: Darcy's Pint

Muffaletta Sandwich (half of a 10")
1 oz. potato chips(similar to classic lay's)
1 dill pickle spear

Dinner: Cracker Barrel

Chicken BLT with three bread and butter hamburger pickle chips
One cup of potato soup
3 biscuits with roughly 1 tbsp of real butter


No true idea of calories or macros since Cracker Barrel refuses to publish theirs and Darcy's is a local place without publish info. I may do some googling later and see if I can estimate, but for now I am calling a mulligan.

[jmike]

best thing about being in afghanistan is there are no places like that

we have pizza hut, subway, and popeyes .... that is it

[FatLenny]

Originally Posted by jmike

best thing about being in afghanistan is there are no places like that

we have pizza hut, subway, and popeyes .... that is it

...and by "best," I'll assume that you meant "worst."

After looking at McD's nutrition info online and thinking a little about the individual items I ate at each meal(and guesstimating based on likely prep methods), I think I did alright. I am relatively confident that I came in around 3400-3500 calories in the end. That would be right on plan.

I know sodium was probably higher than normal, but calories matter more anyway... sodium will flush out easily enough in a few days. I'll have to wait and see were I land at the end of the week when I measure again.

[jmike]

Originally Posted by FatLenny

...and by "best," I'll assume that you meant "worst."

After looking at McD's nutrition info online and thinking a little about the individual items I ate at each meal(and guesstimating based on likely prep methods), I think I did alright. I am relatively confident that I came in around 3400-3500 calories in the end. That would be right on plan.

I know sodium was probably higher than normal, but calories matter more anyway... sodium will flush out easily enough in a few days. I'll have to wait and see were I land at the end of the week when I measure again.

best and worst

forces me to eat dfac food ... very high in fat as i have been learning these past few days

[FatLenny]

Originally Posted by jmike

forces me to eat dfac food ... very high in fat as i have been learning these past few days

wtf is dfac food?

Food log for 3/29/2012

Nice day of fasting. This one ended up as a 25 hours fast... Another fast coming tomorrow. It is more likely to be 22 hours, though. Either way, I can't wait for Easter...

[jmike]

Originally Posted by FatLenny

wtf is dfac food?

Food log for 3/29/2012

Nice day of fasting. This one ended up as a 25 hours fast... Another fast coming tomorrow. It is more likely to be 22 hours, though. Either way, I can't wait for Easter...

dfac = dining facility

NASA has the contract for food service ... not the astronaut NASA

[FatLenny]

Originally Posted by jmike

dfac = dining facility

NASA has the contract for food service ... not the astronaut NASA

Okay.. you've got me... NASA?

Oh yeah... weigh in today had me at 213.8 lbs. I'll guess it is all water and I was on plan and then some yesterday.

[jmike]

Originally Posted by FatLenny

Okay.. you've got me... NASA?

Oh yeah... weigh in today had me at 213.8 lbs. I'll guess it is all water and I was on plan and then some yesterday.

NASA is the name of the company that won the contract to work our dining facility.

mostly eastern europeans, philipinos, and they have some afghani's as labor

[FatLenny]

Originally Posted by jmike

NASA is the name of the company that won the contract to work our dining facility.

mostly eastern europeans, philipinos, and they have some afghani's as labor

...and the U.S. forgot to register an international service/trade mark for the name NASA? Figures...

[Buttersweet]

i've got one question:
why do you have orange juice (sugar) when you can have a whole orange and get the fibers as well?
and one suggestion:
until a few days ago i was thinking the same thing about coffee because i couldn't imagine having it black, with no milk/cream nor sugar. BUT i've started having espresso shots to which i add hot water and nothing else. it gets me going and it takes 2 cups only to acquire this new sugarless taste. you can actually enjoy the taste of a great blend the way one is supposed to (it's said that milk and sugar in coffee are like water in cognac)
or is there another reason you want to cut out coffee completely?
also, pork chops, they're very high in fat, i've just realized that too, but one can still work other stuff around them to have a balanced intake.
what are the amounts of food? for instance, on fitday, for
one cup orange juice i get: 113 cals and 27.1 g of carbs, 1,7g protein

[jmike]

Originally Posted by Buttersweet

i've got one question:
why do you have orange juice (sugar) when you can have a whole orange and get the fibers as well?

it fits in my macros, and i like something other than water with my breakfast foods

Originally Posted by Buttersweet

and one suggestion:
until a few days ago i was thinking the same thing about coffee because i couldn't imagine having it black, with no milk/cream nor sugar. BUT i've started having espresso shots to which i add hot water and nothing else. it gets me going and it takes 2 cups only to acquire this new sugarless taste. you can actually enjoy the taste of a great blend the way one is supposed to (it's said that milk and sugar in coffee are like water in cognac)
or is there another reason you want to cut out coffee completely?
also, pork chops, they're very high in fat, i've just realized that too, but one can still work other stuff around them to have a balanced intake.
what are the amounts of food? for instance, on fitday, for
one cup orange juice i get: 113 cals and 27.1 g of carbs, 1,7g protein

the orange juice comes in a little box that is 0.2L ... there is no nutritional information .. so i go on calorie count, find an orange juice, and get the nutrition information per ounce and multiply by 6.76.

it is really hard to tell how accurate i am ... but i am trying

[jmike]

6:30pm wake-up

6:45pm coffee w/ sugar (cal 100, carb 25)

7:30pm Protein Shake with creatine (Cal 336, Prot 52, Carb 17, fat 7)

8:30pm Breakfast (Cal 579, Prot 36, Carb 30, Fat 35) omg - i feel stuffed
3 crab cakes (Cal 479, Prot 34, Carb 16, Fat 31)
small salad (Cal 80, Prot 1, Carb 10, Fat 4)
green beans (Cal 20, Prot 1, Carb 4, Fat 0)

9:30pm coffee w/ sugar (cal 100, carb 25)

11:15pm coffee w/ sugar (cal 100, carb 25)

1:00am lunch (Cal 473, Prot 27, Carb 17, Fat 33)
4 boiled eggs (Cal, 310, Prot 25, Carb 3, Fat 22)
medium salad ( Cal 163, Prot 2, Carb 14, Fat 11)

at this point i am convinced that i am not going to hit my macros at all -- i will try to balance it some -- but outlook is not good -- will try to make up for it by shooting for 2600 calories (800 to go after i have another cup of coffee)

2:00am coffee w/ sugar (cal 100, carb 25)

6:00am breakfast:
3 scrambled eggs (Cal 371, prot 27, Carb 4, Fat 23)
2 sausage links (cal 431, prot 17, carb 3, fat 39)


daily totals:

Calories 2559
Prot 156 ---- 24.38%
Carbs 171 -- 26.73%
Fat 139 ---- 48.89%

got below my calories

completely failed on my protein and fat intake

[jmike]

i am now thankful for this log


started adding what i have already eaten today and have realized that i am on track for a 30/40/30 split

i can now look through here at things the dfac usually have and try to adjust my intake accordingly to get my daily total back on track