Sunday 9/20 Food Log

Banana 140 cals
Salad w/low cal dressing 100 cals
Taco Ground Beef, 12oz, 600 cals
Black Beans 300 cals
White Rice 300 cals

Total Calories--1440
Water--2.5 Liters

Exercise--Stationary bike 35 minutes/4.53 miles
--5K Steps

+1. Air popped popcorn is a pretty elite diet food: Very few calories, very filling, lots of fibre and even a bit of protein. I make mine in a heavy bottomed pan with a lid - I don't have an air popper device.

I don't like butter, so I just go for salt, pepper, hot paprika and chilli powder as a topping.

Monday 9/21 Food Log

Oatmeal 250 cals
1 Tbsp Peanut Butter 90 cals
93% taco ground beef 4 oz, 200 cals
Black beans and rice 530 cals
Tuna w/1.5 Tbsp mayo, 1 egg, and pickle relish 415 cals
Spinach w/ salsa 60 cals

Total Calories--1545
Water--2.5 Liters

Exercise--13.5K steps

My second week weigh-in due tomorrow a.m.

Tuesday 9/22

Weight--223.2, which is a loss of 1.0 lbs
Total Weight lost after 2 weeks--8.8 lbs

At first glance, the weekly number seems disappointing. 4 days ago, I was a pound lighter at 222.2, but I was getting headaches and I felt I was a bit dehydrated. So I added some salt back in my diet, and I gained 1.4 lbs over the next 2 days. I assume this was water weight since I was still eating at a deficit. I've also cut down my morning walk from 9300+ steps to 8000 steps the last 2 days.

Anyway, the headaches are gone. I'm not going to speculate if it's due to the added water in my system, the reduction in exercise, or just the fact that my body is adjusting to the new lifestyle. Just happy to eliminate the headaches.

From my internet reading, it seems I need to get more fat in my diet. Depending on the source, it looks like I need anywhere from 42-60 grams in my diet. So I'll be incorporating more fat into my diet.

Cockboat, I'm going to take your advice and switch from skim milk to whole milk. I probably consume less than a cup per week, but it will add a bit of fat to my diet.

Tuesday 9/22 Food Log

Oatmeal 250 cals
Peanut Butter, 1 Tbsp 90 cals
Hard-boiled egg 70 cals
Yukon Gold Potatoes, 460g, 365 cals
93% LG beef, 8 oz, 340 cals
Mayonnaise, 1 Tbsp, 90 cals
Butter, 13g, 91 cals
Bud Light, 2 each, 220 cals

Total Calories--1516
Water--2.0 Liters

Exercise--16K Steps

Excellent news.

I think it's normal to have weeks where you don't feel so good or you don't lose weight. Especially when you build muscles because of your exercises. Keep going, you're on a good way.

Thanks. Yes, there will be good weeks and bad weeks. The headaches are gone, so all is good.

Do not start drinking diet sodas. They are addicting and will **** you up.

Ha ha, that advice is about 35 years too late. I used to drink a six-pack of regular Dr. Pepper each night at work. I finally made the switch to diet soft drinks in my mid 20s. I'm drinking more water than ever, but I still need a few diet soda per day to get my daily caffeine (I don't drink coffee or tea).

If I were you, I'd put quitting diet soft drinks on my list of things to do.

Might be worth doing after other things on your list, such as getting to your goal weight, running a marathon and becoming an astronaut. Until then, it isn't worth worrying about.

Ha ha, I agree 100%, it's the least of my worries.

Wednesday 9/23 Food Log

Oatmeal 250 cals
Peanut Butter, 1TBSP, 90 cals
93% Lean Ground Beef, 8oz, 340 cals
Mayo, 1 Tsp 30 cals
Baked Potatoes, 2 each, 450g, 360 cals
Butter, 1 Tbsp, 100 cals
Spinach, cooked 90 cals
Hard-boiled egg 70 cals
Blueberries 25 cals
Popsicle 40 cals
Chicken breast, 50g, 80 cals

Total Calories--1475
Water--1.75 Liters

Exercise--12K Steps

Good you that you limited your soda consumption a bit. If I were you drinking less soda would be the first thing for me to work on. There are probably healthier ways to get caffeine if you need it.

Thursday 9/24 Food Log

Oatmeal 250 cals
Peanut Butter 1Tbsp 90 cals
Green Beans 70 cals
Chicken Breast, cooked, 475g, 605 cals
Potatoes, baked, 400g, 320 cals
Butter 1 Tbsp 100 cals
Mayo 1 Tbsp 90 cals

Total Calories--1525
Water--2.5 Liters

Exercise--Stationary Bike 33 minutes/4.0 miles
--Steps 5K

Friday 9/25 Food Log

Oatmeal 250 cals
Peanut Butter, 1 Tbsp, 90 cals
Chicken Breast, 293g, 472 cals
Hard-boiled eggs, 2 ea, 140 cals
Green Beans 70 cals
Lettuce 25 cals
Ranch Dressing, 4 Tbsp, 220 cals
Baked Potato, 206g, 165 cals
Butter, 7g, 50 cals

Total Calories--1482
Water--1.75 Liters

Exercise--13K steps

Saturday 9/26 Food Log

Oatmeal 250 cals
Chicken breast, 285g, 460 cals
Stir Fry Sauce, 3Tbsp, 60 cals
Broccoli, 453g, 155 cals
Ranch Dressing, 4 Tsp, 75 cals
Hard-boiled egg 70 cals
Smoked Almonds, 28g, 170 cals
Bud Light, 2 each, 220 cals

Total Calories--1460
Water--1.5 Liters

Exercise--15.5K Steps

I don't remember which thread this was in, but someone stated if you're hungry, eat some broccoli. So that's what I did, a pounds worth I have to say it worked great, totally curbed my appetite for several hours.

I think that was me. I said that if I ever felt hungry, the true test if I was actually hungry or not was whether broccoli sounded appealing. It almost never was and I never actually ate the broccoli! I was just greedy, but it sounds like you were actually hungry. Keep it going!

Ah yes, that was you. Sound advice

Sunday 9/27 Food Log

Oatmeal 250 cals
Chicken breast, 313g, 505 cals
Broccoli, 8 oz, 80 cals
Stir fry Sauce, 2.33 Tbsp, 47 cals
Potatoes, 246g, 197 cals
Butter, 6g, 42 cals
Hard-boiled eggs, 2ea, 140 cals
Smoked Almonds, 28g, 170 cals
Olive Oil, 1/2 tsp, 20 cals

Total Calories--1451
Water--2.5 Liters

Exercise--13K steps

Monday 9/28 Food Log

Oatmeal 250 cals
Chicken Breast, 278g, 450 cals
Broccoli, 12 oz, 125 cals
Stir Fry Sauce, 4 Tbsp, 80 cals
Smoked Almonds, 28g, 170 cals
Tuna Fish Salad 420 cals
(12 oz tuna, 1.5 Tbsp Mayo, Hard-Boiled egg, Pickle relish, celery)

Total Calories--1495
Water--2.75 Liters

Exercise--3K steps
Stationary Bike--40 minutes/5.21 miles
No morning walk, had to do some badly needed yard work

Tuesday 9/29

Weight--219.8, which is a loss of 3.4 lbs for the week
Total weight lost after 3 weeks--12.2 lbs.

Great start, good luck, keep it up!

Good job, man!