7/6/2018 FRIDAY Day 1
Weigh-In 162.5 lbs.
Total Calories = 1649
Total Fat grams = 49.5
Fat calorie/total calorie ratio = 27%
CONSUMPTION:
1/2 c. SO DELICIOUS PLAIN COCONUTMILK YOGURT – Cal. 85, Fat 3.5g
1 sm. white nectarine – Cal. 50, Fat 0g
1 sm. banana – Cal. 90, Fat 0.3g
1/2 t. cinnamon – Cal. 0, Fat 0g
1 t. fresh lemon squeeze – Cal. 0, Fat 0g
12 oz. fresh brew Italian roast coffee – Cal. 05, Fat 0g
1/2 t. beet root powder – Cal. 08, Fat 0g
1 Tofu Pup hot dog by Lightlife – Cal. 50, Fat 2.0g
1 hot dog bun – Cal. 110, Fat 1.5g
6 fresh spinach leaves – Cal. 0, Fat 0g
Vlasic Stackers bread & butter pickle – Cal. 13, Fat 0g
2 t. Gulden’s Spicy Brown Mustard – Cal. 10, Fat 0g
cilantro garnish – Cal. 0, Fat 0g
16 oz. Cotton Club Club Soda – Cal. 0, Fat 0g
1 Tofu Pup – Cal. 50, Fat 2.0g
2 t. Heinz ketchup – Cal. 13, Fat 0g
1 T. Grapeseed Vegenaise by Follow Your Heart – Cal. 90, Fat 9.0g
sprinkle of curry powder – Cal. 0, Fat 0g
5 Blue Diamond Almond NUT-THINS smokehouse flavor, gluten-free – Cal. 36, Fat 0.7g
8 oz. Cotton Club Club Soda – Cal. 0, Fat 0g
16 oz. filtered water – Cal. 0, Fat 0g
1 Tofu Pup – Cal. 50, Fat 2.0g
1 hotdog bun – Cal. 110, Fat 1.5g
6 leaves spinach, 2 t. mustard – Cal. 23, Fat 0g
2-5/8 oz. bag Lays Ruffle Potato Chips – Cal. 410, Fat 27.0g
24 oz. ICEHOUSE beer – Cal. 306, Fat 0g
12 oz. Founders beer – Cal. 140, Fat 0g
Total Calories = 1649
Total Fat grams = 49.5
One gram of fat = 9 calories
@9 calories per fat gram my total intake of calories of fat = 49.5 g. x 9 calories per fat gram = 445.5
Divide fat calories by total calories: 445.5 divided by 1649 = .27 or 27% fat calorie to total calorie ratio.
I’m a little above 25% and well below 35%.
Okay, it was my first day and I didn’t want to shock my body by making my brain think I was in distress by deviating too much from my normal routine. Nice try huh? That bag of chips went like I travel, fast.
I can tell I’m not going to like all this recording of everything I do, then calculating it. It takes a lot of time. I almost had another beer. I opened the can, then realized I was sleepy and frankly didn’t want to put in the report that I had another – for the optics of it – but more so that I didn’t want to write it down, so I dumped it down the sink.
That’s no reflection on ICEHOUSE beer. I just thought that I often eat or drink something just to finish it or because it’s there. So, that was a good move – saved me some calories. I’m not counting carbs; it’s too complicated now. I sense that I need to lower them, which I will as I continue the design here.
EXERCISE:
I walked 3.2 miles outside.
I did my 4 way lifeline stretch, bouncing mildly at each juncture of resistance. Ouch.
Equilibrium is a big thing for me since my fall and resultant concussion. After all this time it still isn’t better – okay somewhat better, not like it was right after, but still not good if I have to be cognizant of it every time I move.
So, using the exercise band, me standing upright, tie the band around the closet rod, face adjacent to the closet, with hand/arm lift and pull band at shoulder level and draw in front of chest, repeat till fatigued, while standing alternately on 1 foot. Not easy, which tells me every time I do it, that I need to keep doing it. Reverse position and do the same with other hand/arm, alternately on 1 foot.
FAT-FREE CHEF™ AFC CULINARY CAMPUS™ 