saturday:

11:00 oatmeal - 570 cal
1 1/2 cup oatmeal 450 cal
1 scoop protein powder 120 cal

1:00-6:00 chicken and rice - 1180 cal
1.25 lb chicken breast - 550 cal
1 1/2 cup cooked brown rice - 400
1/4 cup shredded cheese - 110 cal
1tbsp evoo

9:00 snack - 300
2 turkey hot dogs - 100 cal
2 wheat thin buns - 200 cal


day total: 2050

sunday:

11:00 oatmeal - 570 cal
1 1/2 cup oatmeal 450 cal
1 scoop protein powder 120 cal

5:00 pork chop & red peppers - 914
8oz boneless pork chop ~ 424 cal
3 tbsp evoo - 360 cal
2 cups red peppers/onions - 100 cal
2 tbsp brown sugar - 34

8:00 snack - 400 cal
2 turkey hot dogs - 100 cal
3 wheat thin buns - 200 cal

day total: 1888

notes:
gonna try to cook two dishes monday to go back to having a backup of stuff in the fridge every day just in case. hot dogs and bread are kinda a ****ty snack but i knew i was alot under norm again so i wanted to eat something to make sure i stayed the course on monday.

monday weigh in:
358.4
-1.8lbs

meh

monday:

7:00am protein shake-
1 scoop - 120 cal
few pieces of kale - 10 cal
1 scoop vitamineral green powder - 32 cal
total: 162

7:30 workout
treadmill 2.7mph 15 mins
box squat 2x5x130 1x9x130 (read my log wrong and went down 5 lbs instead of up)
bench 2x5x125 1x7x125
deadlift 2x5x130 1x8x130


5:30pm - 1217 cal
ribeye steak 847 cal
1 tbsp evoo 120 cal
potatoes and green beans in butter sauce (****ty frozen microwave bag) 250 cal

8:00 - small taco salad 430 cal
4oz ground bison - 220 cal
1/2 tbsp evoo - 60 cal
1/8 cup shredded cheese - 60 cal
salsa - 20 cal
1 taco shell - 55 cal
some lettuce - 15 cal

total: 1809 cal

IMO 2 lbs in a week is still solid, especially considering you're doing it the right way and making sustainable choices instead of just pure starvation.

How do you measure the small stuff? Like 1/8 cup of shredded cheese must be essentially nothing, same with 1/2 tbsp of evoo.

One thing I like to do when cutting is take a triple serving of metamucil or other psyllium fiber supplement 36 hours before I'll be stepping on the scale. That way I **** my brains out right before weighing in. Obviously this has no impact on the long term results of the diet, but it is a good way to minimize the noise between weigh ins since a decent BM can weigh 2 lbs easily.

with small stuff, alot of the time what im doing is im making a bigger batch of food and saving the rest in the fridge and only having half or less the initial day i make it. ex being, monday i cooked up 1lb of ground bison with 1 tbsp of evoo and 1/4 cup of cheese, and then only took about a quarter of it and saved the rest. im not as exact with my numbers from meal to meal, but I don't throw anything away so over the 2 days it will even out to be exact.

i considered the fiber stuff, but like you said it doesnt really have any impact on my long term results. I think since i feel sort of 'locked in' to my diet now, im just going to start weighing myself every morning since i dont think daily changes are going to tilt me nearly as much as they would have during week 1/2.

tuesday:

7:00am protein shake-
1 scoop - 120 cal
few pieces of kale - 10 cal
1 scoop vitamineral green powder - 32 cal
total: 162

7:30 workout
treadmill 2.7mph lvl 2 incline 60 mins

4:30-7:30 taco salad 1136 cal
just snacked on leftovers during this time
12oz ground bison - 660
1 tbsp evoo - 120
1/4 cup shredded cheese - 120 cal
salsa - 40
lettuce - 30
3 taco shells - 165

total: 1298

wasnt hungry, didnt feel like eating much.

typed it up yesterday somehow musta forgot to hit post. was 2203 cal, had 2 cups of chili for lunch and made pork and veggies for dinner. normal workout

Keep it going man, you'll be the YTF of 2014.

7:00am protein shake-
1 scoop - 120 cal
few pieces of kale - 10 cal
1 scoop vitamineral green powder - 32 cal
total: 162

7:30 workout
treadmill 2.7mph lvl 2 incline 60 mins

5:00 pork sandwiches 998 cal
6oz pork loin 618 cal
2x small wheat bun - 220 cal
2 tbsp lite italian - 50 cal
1/4 cup cheese - 110 cal

7:00 turkey burgers - 897 cal
2x small wheat bun 220 cal
2 tbsp lite italian 50 cal
1/4 cup cheese 120 cal
12oz ground turkey - 507 cal

total: 2057 cal

same old.

friday

7:00am protein shake-
1 scoop - 120 cal


7:30 workout
treadmill 2.7mph 15 min
box squat 2x5x145 1x8x145
bench 3x5x130
power clean 3x5x90

lunch - some walnuts 220 cal

8:30 spaghetti squash with some leftovers - 1005 cal
3 cups squash - 93 cal
2 cups chili - 512 cal
turkey burger - 400 cal

total: 1345 cal

Was ****ty about logging this weekend, instead of trying to worry about guessing everything im just gonna continue on from where I am. (I didnt cheat i promise). involved some oatmeal, a taco salad, some more squash with cheese and meat sauce, a bowl of chili, some other good ****.

Monday weigh in:
353.4
-5.0 lbs

I believe you.

Lol nice.

monday

7:00am protein shake-
1 scoop - 120 cal

7:30 workout
treadmill 15 min 2.7 mph
box squat 2x5x150 1x7x150
deadlift 3x5x135
ohp 1x5x100 1x4x100

1:00 lunch at work - 453 cal
3 cups spaghetti squash - 93 cal
1 cup meat sauce - 160 cal
few raspberries - 100 cal
small salad - 100 cal

4:30
taco salad - 740 cal
10 oz ground sirloin - 350 cal
1 tbsp evoo - 120 cal
1/4 cup cheese - 120 cal
2 taco shells - 110 cal
salsa - 40 cal

8:00 chicken sandwiches - 1050 cal
4oz chicken breast - 140 cal
1/8 cup cheese - 60 cal
2 tbsp meat sauce - 40 cal
wheat bun - 110 cal
350 x 3

2363 cal

planned on having a smaller dinner after eating at work. didnt really follow the plan. didnt shoot too far past my goal, oh well

squash is 82cal/cup, so how did you get 3cups at 93cal?

whats in your meat sauce? 1 cup of that sounds like it would be more than 160 also.

like your taco salad for instance is measured out exactly and looks reasonable.

either way your lift progression has been sweet

He's right on the USDA calories for spaghetti squash which says 31/cup. A lot of other squashes are less than 82/cup too -- butternut, acorn, etc.

I would start going by weight though as measuring by volume is too subjective.

When I say meat sauce I'm usually referring to some junky preggo sauce I get from the store. In that instance I didn't prepare the meal so I just ballparked the number.

Ill prob start measuring food soonish. Seems really nitty tho

tuesday:

7:00am protein shake-
1 scoop - 120 cal

7:30 workout
treadmill 60 min 2.8 mph lvl 2 incline

4:30 - 1284 cal
2 cups cooked quinoa - 444 cal
20oz chicken breast - 700 cal
1 tbsp evoo - 120 cal
low cal bbq sauce - 20 cal

5:30 - 2 cups steamed carrots - 100 cal

total:
1504

prob gonna be hungry tomorrow

wed + thurs - ate the same **** both days

7:00am protein shake w greens
162 cal

wed workout:
15 min 2.8 mph
bench 3x5x135
pendlay rows 2x5x115 1x6x115
box squat 2x5x155 1x6x155


thurs workout:
60 min 2.8 mph 2.0 incline

14oz pork loin - 490 cal
1/2 cup uncooked millet - 375 cal
1 tbsp evoo - 120 cal
985 cal

8oz ground beef - 576 cal
1 tbsp evoo - 120 cal
1/4 cup cheese - 120 cal
2 taco shells - 110 cal
salsa - 40 cal
966


total: 2113

so you've lost 20lbs. in a little over a month. thats really good! keep up the good work!

What are your thoughts on millet?

being lazy. just gonna sum up the last few days

friday -
protein shake
****ty workout
2 taco salads

saturday -
oatmeal w protein powder
2lbs chicken breast some low cal bbq sauce 1 cup uncooked rice spread throughout the day

sunday -
oatmeal w protein powder
5 turkey burgers - 5 110 cal buns, 1.25lb ground turkey, maybe 1/2 cup shredded cheese, couple tbsp of lite italian dressing throughout the day

monday weigh in -
350.4 lbs
-3.0lbs

monday (so far)
protein shake no greens

15 min 2.9mph warmup
2x5x165 1x6x165 box squat
2x5x140 1x4x140 bench
2x5x140 1x8x140 deadlift


i will try to be better with logging but seems tedious cus now im being much less adventurous/trying new stuff so it feels like im counting the same **** every day

i tried both millet and quinoa this week - personally i liked both of them. i dont have a fine strainer or w/e u call it so i couldnt wash it very well beforehand which from what i read is usually recommended with both of them. i thought the millet was probably the better of the two, it had a texture that was similar to mashed potatoes (def one of my all time favorite side dishes). will definitely be doing it again. the biggest downside from what i see is the price tag on it. i get that kinda **** for free so it isnt a big deal to me, but its way more expensive than the huge bags of rice i get from grocery store, although i haven't looked into buying either quinoa or millet at a big box store

congrats.

Keep it up.

I also want to say -2.0 is a SOLID week.

Don't get discouraged with the holidays coming up. It is tough
to keep focused when everyone else is pushing you to load up
on the gravy and Nog. Yuck.

power was out last night. had to stay at my folks place. probably the hardest day yet. pumpkin pie blizzard at dq was very close.

protein shake in the morning no greens - 120

had about a cup of some sort of squash at work (was orange?) and some chicken sausage. couldnt have been more then 500 calories

had 3 servings of these chicken nuggets in my parents freezer and made a little less then a cup of rice. 170x3 for chicken, 170x4 for rice, 102 for butter 1292 total

not the best stuff, but had to stay late at work for someone who didnt come in and then go back to my apartment and unplug **** pack clothes etc and didnt get to my folks place till like 9. was pretty much a miracle that i didnt get fast food.

1912 total

tuesday workout:
2.9 mph treadmill 60 minutes lvl 2 incline

breakfast:
1/2 cup steel cut oats - 300 cal
3 tsp dark brown sugar - 15 cal
1 tsp honey - 64 cal

If you have a smartphone I reccomend the mfp app. I'm eating alot of the same stuff every day/week in general. You can make a recipe with the quantities and save it (for the taco salad for example).

Also when you click for example breakfast you can see the stuff you last had to select quick/or the things you eat most frequently. Is really quick, just a click and after a bit you barely even notice you do it. Cut and paste the report from there to post in your log and you easily get the g of macros etc.
Really have liked quinoa with chicken some veggies and sweet and sour sauce or spicy peanut sauce. And I dont have a strainer, don't think it tastes bitter or anything. Never heard of this millet stuff... Might have to try it out. I love mashed potatoes