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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00. w-t-d: 1.30; m-t-d: 11.56

    Steps yesterday: 21,370; 204 day average: 14,731 (goal to average at least: 15K steps a day)

    Sleep: Mon / Tues: 6.06 (deep: 2.00; light 4.06)

    Day #137 - No Buy Year (2/01/19-1/31/20)
    Day #43 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Tues - 6/18/19. rest day. m-t-d workouts: 15/18. I have the alarm set at 4:10, and then it goes off again at 4:20. Today, I didn't even hear the one at 4:10, and I felt really tired from the lack of sleep the night before, so I took a rest day today. Today, most likely will be low in steps, since it is raining, and I got to the park & ride early and got a spot, so I don't even have the additional 1,500 steps today from the extra walk when I don't get a spot. For people with IBS, they came up with this diet in Australia, called "FODMAP", which is supposed to alleviate the symptoms. FODMAP is an acronym for:

    F: Fermentable
    O: Oligosaccarides
    D: Disaccharides
    M: Monosaccarides
    A: (not used)
    P: Polysols

    So I have this APP, that shows the foods to avoid (that contain any of the above), and the foods that don't have a problem. For instance, apples and yogurt show as problem foods, and are problem foods for me. So I hope by following this diet, I can alleviate most of the symptoms. Some foods are contradictory from what I read before, everywhere I read, avoid caffeine, but according to the APP, black coffee is fine.

    Mon calories: 3161

    Carbs: 356 45%
    Protein: 141 18%
    Fat: 141 40%
    Total: 103%
    sodium: 2554 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7981 Shamie, Jun 18, 2019
    Last edited: Jun 18, 2019
  2. Seltzer

    Seltzer Elite Member

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    I hope this new food regimen is the answer you've been seeking.
     
  3. Shamie

    Shamie Senior Member

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    Thank you.

    Running / walking today: 0.00. w-t-d: 1.30; m-t-d: 11.56

    Steps yesterday: 5,701; 205 day average: 14,687 (goal to average at least: 15K steps a day)

    Sleep: Tues / Weds: 3.27 (deep: 1.15; light 2.12) - inaccurate, slept about 2 hours more

    Day #138 - No Buy Year (2/01/19-1/31/20)
    Day #44 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Weds - 6/19/19. shoulders / triceps. Sauna: 20 minutes. m-t-d workouts: 16/19. I hope it is not raining at lunchtime, want to go for a walk today to boast the step total for today. I am slacking on cardio this month.


    Tues calories: 3201

    Carbs: 362 45%
    Protein: 139 17%
    Fat: 140 39%
    Total: 101%
    sodium: 2429 mg

    Believe you can, believe you can't, either way you are correct.
     
  4. macdiver

    macdiver Well-Known Member
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    I was talking to some friends about FODMAP this weekend. Their son in law is on this diet. I'm not sure what he was treating but they said it has helped him.
     
  5. Jaer

    Jaer Well-Known Member

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    Yes, good luck with the FODMAP. I had never heard of that before.

    Jaer
    likes that there is an A in there just to make it an acronym instead of an initialism.
     
  6. Shamie

    Shamie Senior Member

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    I never heard of it either, I stumbled upon it when googling IBS.


    Probably the person has IBS, or Crohn's / Colitis. The way you are supposed to do the diet, is to remove all the problem foods in your diet for about 60 days. Then add back food from one category and see how that affects you, and so on. That is my plan.


    Running / walking today: 0.00. w-t-d: 1.30; m-t-d: 11.56

    Steps yesterday: 10,640; 206 day average: 14,667 (goal to average at least: 15K steps a day)

    Sleep: Weds / Thurs: 4.39 (deep: 2.19; light 2.20) - inaccurate, slept about 2 & 1/2 hours more

    Day #139 - No Buy Year (2/01/19-1/31/20)
    Day #45 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Thurs - 6/20/19. back training. Sauna: 20 minutes. m-t-d workouts: 17/20. Everyday this week, I woke up so tired. The first thing I think of is, maybe I should take a rest day today. Usually, I am on autopilot, and the thought doesn't even occur to me. Something is wrong with the sleep measurement feature on the Garmin watch. The data from last night shows I went to sleep at 11:27, yet in actuality, I was very tired last night, and I looked at the clock, and it was 9:01, and I fell asleep shortly after. My new calorie plan is to stay with the intermittent fasting during the week, consume 3,300 calories Sun through Thursday, then on Friday, I am going to fast from about 8:30 pm Thursday, until about 6:00 am on Saturday, and 3,800 calories on Sat (as a reward for fasting). This averages to 2,900 calories daily for the week.

    Weds calories: 2953

    Carbs: 317 43%
    Protein: 137 19%
    Fat: 131 40%
    Total: 102%
    sodium: 2211 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7986 Shamie, Jun 20, 2019
    Last edited: Jun 20, 2019
  7. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00. w-t-d: 1.30; m-t-d: 11.56

    Steps yesterday: 10,677; 207 day average: 14,648 (goal to average at least: 15K steps a day)

    Sleep: Thurs / Friday: 6.29 (deep: 2.13; light 4.16)

    Day #140 - No Buy Year (2/01/19-1/31/20)
    Day #46 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Friday - 6/21/19. leg training. Sauna: 30 minutes. m-t-d workouts: 18/21. For leg day, my focus is on squats. Started at 135, ending at 195. My goal (as always) is to get to 225. Yesterday I was watching this guy do box squats 335lbs, and he had really good form (unlike myself). But considering that I have arthritis, I will give myself a pass on the form. Today is my fast day, no food since 9:00 pm last night. I am already up to 12 hours. :) Almost always I do training fasted, so I hope to not have any food until after working out tomorrow, so probably about 11:00 am. If all goes to plan, that is 38 hours.

    This FODMAP (IBS diet) seems inconsistent. For instance, grapes are good, raisins are not (aren't raisins just dried grapes?). It tells you to eliminate wheat, but pretzels are okay. :confused: Unfortunately, summer fruit is to be avoided (nectarines, cherries, peaches, plums, watermelon), but berries, oranges, grapes, grapefruit are okay. Funny how all nuts are okay (except pistachio nuts). I felt better yesterday and so far today, but it is too early to tell. I had in the past days when things were looking up, and then all of a sudden, I was back where I was. I do know, I am done with diary going forward (except hard cheese is okay). It is good they invented almond milk and all of the similar milks (cashew, oat etc). I like cashew milk.

    Thurs calories: 3280

    Carbs: 378 46%
    Protein: 120 15%
    Fat: 150 41%
    Total: 102%
    sodium: 3213 mg

    Believe you can, believe you can't, either way you are correct.
     
  8. Shamie

    Shamie Senior Member

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    Running / walking today: 1.26. w-t-d: 1.26; m-t-d: 112.82

    Steps yesterday: 11,803; 208 day average: 14,634 (goal to average at least: 15K steps a day)

    Sleep: Friday / Sat: 7.16 (deep: 3.41; light 3.35)

    Day #141 - No Buy Year (2/01/19-1/31/20)
    Day #47 - Minimal Food buy (5/06/19-7/04/19) - 60 day goal

    Sat - 6/22/19. chest; abs; 15 minutes treadmill (after lifting). Sauna: 20 minutes / cold shower / 10 minutes / cold shower / 10 minutes. m-t-d workouts: 19/22. Fast went okay, not as long as I wanted. I fasted from 9:00 pm on Thursday, through 3 am today (30 hours). I wanted to do at least 36 hours. But like Jaer wrote recently, it is like the sauna, you have to build up. Maybe next week I can go 32 or 33 hours. On the bright side, including today, I am slightly below 3K calories daily for the month. I am not fasting to torture myself, I want the benefits of fasting, less inflammation, increased growth hormone, better cognitive ability. Also, I want to lose fat. I was thinking recently, if you looked at me, you would be hard pressed to believe I ever stepped foot into a gym. Given how much effort I have put in, I need to see a better return. I think I am going to cut down on sauna time (at least during the week to 15 minutes, and run for 15 minutes daily). Running before the sauna is good, since you are already sweating when you enter the sauna, instead of having to heat up for a few minutes before you start sweating.

    Friday calories: zero

    Carbs: 0%
    Protein: 0%
    Fat: 0%
    Total: 0%
    sodium: mg

    Believe you can, believe you can't, either way you are correct.
     
    #7988 Shamie, Jun 22, 2019
    Last edited: Jun 23, 2019
  9. macdiver

    macdiver Well-Known Member
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    Running before the sauna will get your steps back above 15000 too. Win win for you.
     
  10. Shamie

    Shamie Senior Member

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    True. Thank you.

    Running / walking today: 1.19; w-t-d: 2.45; m-t-d: 14.01

    Steps yesterday: 15,684; 209 day average: 14,639 (goal to average at least: 15K steps a day)

    Sleep: Sat / Sun: 6.22 (deep: 3.15; light 3.07)

    Day #142 - No Buy Year (2/01/19-1/31/20)
    Day #48 - Minimal Food buy (5/06/19-8/04/19) - 90 day goal

    Sun - 6/23/19. back training; 15 minutes treadmill (before lifting - walking), 5 treadmill (after lifting - walking). Sauna: 30 minutes. m-t-d workouts: 20/23. Excellent workout. I have good genetics to get a wide back, since I have a long collar bone. I think training my back 2 days a week is paying off. I was close to 15K steps yesterday, so I decided I would take a walk last night, just to reach 15K. It was a nice night for walking. Today, I have a little less than 6K, but I am going to cut my lawn soon, and hopefully l will take a walk later also. I did eat too much yesterday, maybe in reaction to the fast the day before, and that brought me back over 3K average for the month. But I plan to fast a day this week, so I should be good. I have been doing good with the no buy year (almost 5 months). I almost bought an air fryer yesterday, but didn't. Food is another story, minimal food buy is not going as well. Yesterday, I bought much more food than planned. So am extending the Minimal food buy from 60 to 90 days. I am going to be very disciplined on food for the next 42 days, so that the average will still be considered minimal. I have yet to determine what actually I consider minimal. :confused:

    Sat calories: 4,456

    Carbs: 491 44%
    Protein: 155 14%
    Fat: 214 43%
    Total: 101%
    sodium: 3,239 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7990 Shamie, Jun 23, 2019
    Last edited: Jun 23, 2019
  11. Shamie

    Shamie Senior Member

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    Running / walking today: 2.56; w-t-d: 5.01; m-t-d: 16.57

    Steps yesterday: 8,480; 210 day average: 14,610 (goal to average at least: 15K steps a day)

    Sleep: Sun / Mon: 7.12 (deep: 2.31; light 4.41)

    Day #143 - No Buy Year (2/01/19-1/31/20)
    Day #49 - Minimal Food buy (5/06/19-8/04/19) - 90 day goal

    Mon - 6/24/19. shoulders / triceps; abs; 20 minutes treadmill (before lifting - walking), 15 treadmill (after lifting - running). Sauna: 30 minutes. m-t-d workouts: 21/24. I didn't go to work today. I lifted today since I had more time, and will either take a rest day tomorrow, or just cardio. I have accumulated just 16.57 miles on the treadmill so far this month. I think that is my lowest since I have been keeping track. This can't be the same person who had a 100 mile+ streak for 48 months. :confused:

    Sun calories: 3,273

    Carbs: 435 53%
    Protein: 123 15%
    Fat: 119 33%
    Total: 101%
    sodium: 1,684 mg

    Believe you can, believe you can't, either way you are correct.
     
  12. Shamie

    Shamie Senior Member

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    Running / walking today: 1.33; w-t-d: 6.34; m-t-d: 17.90

    Steps yesterday: 14,191; 211 day average: 14,608 (goal to average at least: 15K steps a day)

    Sleep: Mon / Tues: 3.23 (deep: 1.27; light 1.56) - incorrect, slept about 4 hours more

    Day #144 - No Buy Year (2/01/19-1/31/20)
    Day #50 - Minimal Food buy (5/06/19-8/04/19) - 90 day goal

    Tues - 6/25/19. 60 elliptical; 15 treadmill. Sauna: 20 minutes. m-t-d workouts: 22/25. Very busy at work today, didn't have time to update until now. Tomorrow, I hope to either do more cardio, take a rest day, or train back & run for 15 minutes. :ohnoes:

    Mon calories: 3,201

    Carbs: 409 51%
    Protein: 140 17%
    Fat: 123 35%
    Total: 103%
    sodium: 2,494 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7992 Shamie, Jun 25, 2019
    Last edited: Jun 26, 2019
  13. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 6.34; m-t-d: 17.90

    Steps yesterday: 16,336; 212 day average: 14,616 (goal to average at least: 15K steps a day)

    Sleep: Tues / Weds: 7.34 (deep: 3.37; light 3.57)

    Day #145 - No Buy Year (2/01/19-1/31/20)
    Day #51 - Minimal Food buy (5/06/19-8/03/19) - 90 day goal

    Weds - 6/26/19. rest day. m-t-d workouts: 22/26. Felt like I needed a rest day today. When I don't workout, I am reminded how easy my commute could be if I didn't workout in the morning. I got to the park & ride at about 6:55, and there were plenty of spots, the bus came shortly thereafter, and it gets to the bus lane before the traffic develops, and I am in NYC a little after 7:30. Normally when I workout, if I don't make the bus at 7:32, I get to NYC after 9:00 am. But I guess it is worth it. Tomorrow - back training.

    Tues calories: 3,281

    Carbs: 431 53%
    Protein: 126 15%
    Fat: 119 33%
    Total: 101%
    sodium: 7,189 mg :eek: (ate 1 pound of sauerkraut, only 150 calories, but a ton of salt).

    Believe you can, believe you can't, either way you are correct.
     
    #7993 Shamie, Jun 26, 2019
    Last edited: Jun 30, 2019
  14. Seltzer

    Seltzer Elite Member

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    Have you given thought to shifting your schedule and working out after work?
     
  15. Shamie

    Shamie Senior Member

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    I get home from work too late. Usually after 7:00 pm, too late to start working out. In addition, I am too tired after work. Thanks for the suggestion though.

    Running / walking today: 0.29; w-t-d: 6.63; m-t-d: 18.19

    Steps yesterday: 15,465; 213 day average: 14,620 (goal to average at least: 15K steps a day)

    Sleep: Weds / Thurs: 5.25 (deep: 1.28; light 3.57)

    Day #146 - No Buy Year (2/01/19-1/31/20)
    Day #52 - Minimal Food buy (5/06/19-8/03/19) - 90 day goal

    Thurs - 6/27/19. back training; 5 minutes treadmill (before lifting warm up). Sauna: 20 minutes. m-t-d workouts: 23/27. Felt very tired this morning, had to bail out on the 15 minute run after lifting. Friday is going to be a fast day, no food from after dinner tonight until Saturday morning.

    Weds calories: 2,864

    Carbs: 243 34%
    Protein: 170 24%
    Fat: 139 44%
    Total: 102%
    sodium: 3,972 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7995 Shamie, Jun 27, 2019
    Last edited: Jun 27, 2019
  16. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 6.63; m-t-d: 18.19

    Steps yesterday: 15,479; 214 day average: 14,624 (goal to average at least: 15K steps a day)

    Sleep: Thurs / Friday: 5.37 (deep: 2.09; light 3.28)

    Day #147 - No Buy Year (2/01/19-1/31/20)
    Day #53 - Minimal Food buy (5/06/19-8/03/19) - 90 day goal

    Friday - 6/28/19. leg training. Sauna: 25 minutes. m-t-d workouts: 24/28. Again, had to skip the 15 minute run after lifting, as my legs were fried from leg training. Meh leg day, legs felt stiff today, not very good range of motion for squats. But I am glad I went to workout. Already fasted about 15 hours. Just need to make about 11 more at the minimum, but I really want to fast until tomorrow morning. I technically cheated, since I did put milk in my coffee today (no artificial sweetener or sugar), did so without thinking. Hope fasting will help me get a good scale weight when I take weight and measurements on Sunday. I like when the Sunday falls on the last day of the month, so I can have a actual end of the month reading. TGIF.

    Thurs calories: 2,871

    Carbs: 368 51%
    Protein: 121 17%
    Fat: 110 34%
    Total: 102%
    sodium: 2,294 mg

    Believe you can, believe you can't, either way you are correct.
     
  17. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 6.63; m-t-d: 18.19

    Steps yesterday: 10,270; 215 day average: 14,604 (goal to average at least: 15K steps a day)

    Sleep: Friday Sat: 6.31 (deep: 2.51; light 3.40)

    Day #148 - No Buy Year (2/01/19-1/31/20)
    Day #54 - Minimal Food buy (5/06/19-8/03/19) - 90 day goal

    Sat - 6/29/19. rest day. m-t-d workouts: 24/29. Didn't fast yesterday, made it up to about 8:30, then ate. Trying for a do over today. I had a blood test this morning, then shortly after, a dental appointment. The dental hygienist said to me, your teeth have a lot of brown stains on them, you never had that before, what are you doing differently? She asked about change in diet, new medications, or if I started smoking. All no. When I left, I googled brown stains on teeth, and one thing that came up was celiac disease, which I have some of the symptoms for already (besides the brown stained teeth). I had self diagnosed myself with IBS, but I read later that it is very unusual to all of a sudden get when you get older, and the majority of people with IBS are female. So I think now that celiac disease makes more sense, especially since they say you can develop it at any age. The only sure way to know, is for the doctor to take biopsy of the small intestine (and that is not happening).:scared: It might be good to know for sure, but since there is no cure for celiac, I don't know the point of having a biopsy. I am going to try going gluten free immediately. That is the only thing that keeps it under control. Possibly might workout later, but most likely not. If I do, I will edit this tomorrow.

    Friday calories: 3,051

    Carbs: 373 49%
    Protein: 128 17%
    Fat: 125 37%
    Total: 103%
    sodium: 2,369 mg

    Believe you can, believe you can't, either way you are correct.
     
  18. Shamie

    Shamie Senior Member

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    Running / walking today: 2.43; w-t-d: 2.43; m-t-d: 20.62

    Steps yesterday: 8,118; 216 day average: 14,574 (goal to average at least: 15K steps a day)

    Sleep: Sat / Sun : (the Garmin watch for some reason didn't record the sleep last night)

    Day #149 - No Buy Year (2/01/19-1/31/20)
    Day #55 - Minimal Food buy (5/06/19-8/03/19) - 90 day goal

    Sun - 6/30/19. back, ab training. 30 treadmill (15 before lifting, 15 after). Sauna: 30 min / cold shower / 10 min. m-t-d workouts: 25/30. Today was supposed to be my first gluten free day. Fail. I was trapped in Starbucks when it was raining (pouring), and ordered a blueberry scone while I was waiting for the rain to stop (the thought of the wheat ban didn't even enter my mind). But I am glad it happened in June. At least I can start fresh in July. Tomorrow will be a real test, since in my office, they are having a surprise baby shower for someone who is going on maternity leave starting on Thursday. They are having bagels, the really good ones from Brooklyn.:eat: My plan is just coffee. I started reading a book about celiac disease "Jennifer's Way: My journey with Celiac Disease" by Jennifer Esposito. I never heard of her until I saw an interview on youtube talking about celiac disease. She is a movie actress, and is on the series NCIS. Fast was a bust yesterday. I wanted to get under 3K average calories for the month, but will average about 3,050 (assuming I don't go crazy the rest of the day). While not hitting the goal, it was an improvement over May, when I averaged 3,250. Tomorrow just cardio.

    Sat calories: 2,855

    Carbs: 424 59%
    Protein: 166 23%
    Fat: 72 22%
    Total: 104%
    sodium: 2,814 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7998 Shamie, Jun 30, 2019
    Last edited: Jun 30, 2019
  19. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 2.43; m-t-d: 20.62

    Steps yesterday: 10,419; 217 day average: 14,554 (goal to average at least: 15K steps a day)

    Sleep: Sun / Mon : 3.45 (1.11 deep; 2.34 light). Again Garmin not working correctly, more like 6 hours.

    Day #150 - No Buy Year (2/01/19-1/31/20)
    Day #56 - Minimal Food buy (5/06/19-8/03/19) - 90 day goal

    Mon - 7/01/19. 60 minutes elliptical; Sauna: 30 minutes. m-t-d workouts: 1/1. Pain issues (sort of left hip area). It isn't that painful, but it was continuous laying in bed last night. I took an Aleve during the night (2nd time this week), so no running today. I was able to dig deep, and only ate roughly 1,800 calories yesterday, and did fall below the goal of eating 3K or less daily calories in June. Plan to continue with the same level of calories in July. Tomorrow - shoulders.

    Sun calories: 1,824

    Carbs: 296 65%
    Protein: 58 13%
    Fat: 51 25%
    Total: 103%
    sodium: 1,292 mg

    Believe you can, believe you can't, either way you are correct.
     
    #7999 Shamie, Jul 1, 2019
    Last edited: Jul 1, 2019
  20. Shamie

    Shamie Senior Member

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    Running / walking today: 0.00; w-t-d: 2.43; m-t-d: 0.00.

    Steps yesterday: 15,210; 218 day average: 14,558 (goal to average at least: 15K steps a day)

    Sleep: Mon / Tues: 5.56 (2.39 deep; 3.17 light).

    Day #151 - No Buy Year (2/01/19-1/31/20)
    Day #57 - Minimal Food buy (5/06/19-8/03/19) - 90 day goal

    Tues - 7/02/19. shoulders / triceps; abs; Sauna: 20 minutes. m-t-d workouts: 2/2. Pretty good workout today. Yesterday was supposed to be my first gluten free day month. I guess I am not taking this Celiac disease to serious, since I ate a bagel at work (telling myself I would start tomorrow). Then last night, I ate a Chic Fil A sandwich (thinking the gluten free day was already ruined) which has flour on the chicken, and of course the roll. After I left, I was thinking maybe I could have gotten a gluten free roll, since I remember reading somewhere that that they carry that now. I am paying the price now, sitting at my desk with pains in my stomach, and other gastro problems.:( Tomorrow, just cardio.

    Mon calories: 3,379

    Carbs: 386 46%
    Protein: 143 17%
    Fat: 156 42%
    Total: 104%
    sodium: 2,766 mg

    Believe you can, believe you can't, either way you are correct.
     

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