above was friday ^

Saturday:

12:30 oatmeal - 570 cal
1 1/2 cup oatmeal 450 cal
1 scoop protein powder 120 cal

3:30 chicken and broccoli - 600 cal
.75lb chicken breast 330 cal
1 tbs evoo 120 cal
2 cups steamed broccoli 100 cal
2 tbl italian lite dressing 50 cal

7:30 turkey burgers (recomped) - 1035 cal
wheat thin sandwich buns - 100 cal
1/8 cup shredded cheese - 50 cal
4oz ground turkey - 170 cal
1 tbl italian lite dressing 25cal
total: 345 x 3

day total: 2205 cal

I'm impressed by the general improvement in food choices. Chicken and broccoli ftw!

Sunday:

11:30 oatmeal - 570 cal
1 1/2 cup oatmeal 450 cal
1 scoop protein powder 120 cal

2:30 - 2 turkey burgers - 690

7:00 taco salad - 951 cal
used 8oz ground beef instead of 10oz ground sirloin, used about double the amount of salsa as before

total: 2211

Monday weigh in:
360.2
-5.4lbs

happier about this number than last weeks

Good work man; keep it up!

Very cool I'd been searching around the different forums today for just this.

I was planning on doing the same thing as well.... some people have said bad to weigh yourself every day as basically "short term results oriented" but I thought it would be a good idea to get that general trend and know theres some natural fluctuation. I guess being poker player is helpful in this way.

Good luck to you especially with changing diet, I'm about first week in and my food choices have been horrible, frozen stuff etc, so i'm gonna take a note out of your book!

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 20 mins
box squat 2x5x125 1x9x125
ohp 3x5x90
deadlift 3x5x125

5:30 leftover taco salad - 951 cal

8:30 dinner
1 lb blsl chicken breast - 440 cal
1 cup red peppers - 46 cal
1/2 cup onions - 32 cal
2 tbsp evoo - 240 cal
2 tsp brown sugar - 34 cal
total: 792 cal

day total: 1905 cal

Sometimes for whatever reason you get a bad result one week even if you had a good week on the diet and exercise front. Just keep plugging away until you form solid habits and it will fall into place.

(Need to take my own advice too!)

Jeebus. Sick job. YTF 2.0 hopefully.

The reason for protein shakes, from my understanding anyway, is that you can get a higher quantity of low calorie proteins into your diet easily and you need more protein to lose weight. One of the problems I've seen with the protein shakes most people choose is the protein powder additives. Most have a lot of sugar for one thing and even the artificial sweeteners trigger a hunger response.

The shake I drink is 1-2 cups unsweetened coconut milk, 1 scoop protein powder, 2 tablespoons flax seed (or chia seed), 1 clove garlic, 1-2 teaspoons fresh ginger, 1 teaspoon cinnamon, 1/2 teaspoon ground clove, 1 teaspoon vanilla extract, 1 cup raw kale or spinach, and 1-2 cups frozen berries (raspberry, blackberry, blueberry mixture). The cinnamon, clover, and vanilla I added trying to get a little flavor but they don't do much so I may scratch them. Garlic and ginger are optional too. Flax seed is best freshly ground or even sprouted according to others but I've been using milled flax seed. I will buy unmilled flax seed the next time and try grinding or sprouting myself.

Anyway, this is the protein powder I use. Pea and rice protein with no dairy, eggs, soy, gluten, sugar, or corn.

http://www.seekinghealth.com/vegan-p...owder-564.html

I'm not vegan/vegetarian and make sure I eat 6-8 ounces of meat at lunch daily.

I'm genuinely curious, what is the motivation behind coming into someone's log where they are already making good progress, then posting a bunch of stuff where you don't really know what you're talking about and advising them to deviate from their current routine, despite that fact that it is obviously already working for them?

I mean it can't really be purely altruistic, because it is obvious that OP's success hinges on winning the daily battle against binging and not the minutia baloney you're getting caught up in. Are you hoping that he listens to what you say and incorporates it into his routine so that when he succeeds you can take a little bit of credit and bask in his reflected glory?

If so, sad.

I'm assuming this is directed at me since I was the last in. Not trying to derail OP in any way and I'm happy he is finding success in his method. Just commenting on earlier questions about why people choose protein shakes and my use of them in my diet. And one of the problems with binge eaters is some of the foods they consume cause extra hunger pangs because of the sweeteners in them(I am not an expert, just what I have read.)

Nice number. Don't get hung up on a flat week, **** happens sometimes.

Holy out of left field. You cutting bro?

lol

anyway, this is the protein powder that i use.

http://www.jayrobb.com/protein/egg-p...-24-oz-bag.asp

pros: tastes insanely good for no added sugar
available at healthfood store that i work at so i get it cheap

cons:
when u mix it in vitamix blender it gets super fluffy and expands, so i have to blend everything else then hand stir the powder in

i drink protein shakes in the morning because its an easy meal sort of thing that i can eat while driving. it has replaced the usual timmy hos drive through.

Always.

Wasn't really directed solely at SP, just basically all the non-regs who inexplicably come out of the woodwork in logs like this one. Though his unexplained recommendation of a vegan protein powder probably irked me a bit.

I mean OP is killing it doing what he's doing. Any commentary on dietary minutia is just noise that detracts from the key focus: adherence is king. If OP sticks to it he'll see sub 300 in no time.

Yeah great job with some of the changes you've made and the protein shake is good choice. If you can stick to something like this for a few months the pounds will fly off.

Agreed. SP is housecat sized but he isn't really advocating, just sort of throwing it out there. He also doesn't eat wheat, soy, eggs, dairy, peanuts, etc but left all that out.

OP was ready to throw it in after a flat week following some major water loss tho, so any traffic is probably good and we are here to kill the ******ed **** and focus on moving the big rocks.

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

4:30 leftover chicken and peppers (add 30 cal of teriyaki sauce) 822 cal

8:00 1/2 taco salad - 698 cal
20oz 95/5 sirloin - 750 cal
1 tbs evoo - 120 cal
1/3 cup shredded cheese - 140 cal
3 tbsp chili powder - 66 cal
salsa - 60 cal
4 taco shells - 220 cal
4 cups head lettuce - 40 cal
total: 1396 cal (split in half)

day total: 1682 cal

notes: more satisfying than i remember 4000+ calorie days 2 months ago. really notice an improvement of how i feel. one thing monday after the chicken dinner i felt pretty tired/sluggish mentally and quit session early and just kinda laid around in bed doing nothing. tuesday after i ate leftovers sure enough ended up taking a nap shortly after. kind of weird, going to try to separate the dishes into different days later on and see if it was one of them or just a coincidence.

wednesday:

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 10 min
box squat 3x5x130
pendlay row 2x5x105 1x6x105
bench 3x5x120

5:30 leftover taco salad - 698 cal

8:00 lettuce wrapped burgers
~ 1 cup lettuce - 10 cal
4oz ground beef - 288 cal
2 tbsp thousand island dressing lite, ketchup, hot sauce mix - 100 cal
1/4 cup shredded cheese - 110 cal
1/2 wheat thin bun - 50 cal
total : 558
x 2
1116 (+120 evoo) 1336

day total: 2098

notes: lettuce wrapped burgers tasted v good, however did not hold together very well. recipe definitely needs some tweaking (and better lettuce). my sleeping schedule seems to be slipping a little bit. staying up till 12:30 talking to friends for no reason. ill try to work on that starting right now

thursday:

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 1 incline 60 min

7:30pm 2x leftover burgers 1056 cal
4oz ground beef - 288 cal
1 tbs lite italian - 25 cal
1/8 cup shredded cheese - 55 cal
wheat thin bun - 100 cal
468 x 2 = 936 (+120 evoo)

10:00 dinner
6oz salmon fillet - 200 cal
asparagus - 30 cal
3 tbsp evoo (lol bad) - 360 cal
total - 590 cal

day total: 1808 cal

today was pretty much my ultimate ****ty fail day condition. had a light breakfast and ended up having to work late and didnt get a chance to eat until 7 or 8, and i'd be coming home to a dirty kitchen that i lazily left from last night. any other given day my line would have been straight taco bell or checkers right after work and a 4000 cal meal. in terms of things in my mind that are going to be roadblocks to my success, these sorts of days were the hardest for me in the past.

Nice healthy dinner, especially in the circumstances. Amazing that you can work out and still get in at around 1800 calories. Its great if you can do it but don't feel guilty about reaching for a banana or something during the day as you will still have a more than healthy calorie deficit.

good for you on not stopping, thats the kinda thing thats just too easy to do. Keep up the good work

those are the days that define your success, gj

friday:

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 min
box squat 2x5x135 1x7x135
overhead press 2x5x95 1x4x95
power clean 3x5x85

4:30 leftover salmon etc
6oz salmon fillet - 200 cal
asparagus - 30 cal
3 tbsp evoo (lol bad) - 360 cal
total - 590 cal

7:00 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

10:00 snack - 475
2 turkey hot dogs - 100 cal
2 wheat thin buns - 200 cal
.75lb pineapple - 175 cal

day total: 2407

picking up good momentum, keep it up