———————-
net loss 4 lbs 3 6.1

6.1 lbs of fat loss
2 lbs of muscle gain

Even though these numbers are as close to scientific as I can get. They might not be completely accurate, but you get the idea. I can see the results the way my shirts and pants fit. Over 2 inches off my waste (thats the main place my body stores fat).

So, you can do it to ! Just get up, start moving and eating better !

Am I done? NO!!! I still want to lose more body fat. My ultimate goal is 12%.

Now that I am in better shape, my next 4 weeks will be more productive! Although I won’t keep a written record as I did here, I will know that each meal needs to be close to 300 cals and limit my cheats. Just as important, continue my fitness workouts !

Feeling great!

7am:
protein shake
+ 100 calls

9am Breakfast:
oats with heart healthy butter 200, grapefruit juice 100
+ 300 calls

Morning workout:
10 minutes on elliptical, three 5 min rounds of boxing / ab intervals with 1 min rest between rounds
- 450 cals

protein shake w/ water
+ 120 cals

Lunch 12pm:
healthy request beef tips n veggies
+ 270 cals

Lunch 3pm:
can of low sodium chicken with whole grain rice 2x servings in one can
+ 160 cals

Supper:
grilled talapia and beans, 200 cals, 4 light adult beverages 320
+ 520 cals

9pm meal:
1/2 sandwich some light crackers and cream cheese
+ 200 cals

My math:
Total Exercise + My Basic Metabolic Rate: 450 + 1740 = 2190
Total Intake: 1670
Total Caloric Deficit: -520 (-750 goal)

I am intensely sore!

7am workout
1 mile run, yeah! 5 minute cool down with stretching
- 130 cals

Post workout meal:
Protein shake w/ water
100 cals

9am Breakfast:
oats 150 grapefuit juice 100
- 250 cals

Lunch 12pm:
healthy request turkey n veggies
- 250 cals

Workout:
8 mile bike ride – high intensity
- 600 cals

Lunch 3pm:
protein shake w/ water 100, yogurt 100
- 200 cals

Supper:
6 oz portion of T-Bone steak veggies
- 600 cals

9pm meal:
1/2 turkey sandwich 150, 1 cup low fat no sugar added ice cream 150
300 cals

My math:
Total Exercise + My Basic Metabolic Rate: 730 + 1740 = 2470
Total Intake: 1700
Total Caloric Deficit: -770 (-750 goal)

Week four is here! Wow, I admit it has been a long 3 weeks, but not too bad.
I feel better and am in much better shap and health. Its not easy, otherwise Amarica wouldn’t be in an obese situation.

7am workout
2 mile run, yeah! 5 minute cool down with stretching
- 300 cals

Post workout meal:
Protein shake w/ water
100 cals

9am Breakfast:
oats 150 grapefuit juice 100
- 250 cals

Morning workout:
Intense weight training intervals, I will post it on the blog – its notable for sure!
50 minutes
- 630 cals

Lunch 12pm:
wholewheat pasta with lean ground beef 300 cals – large salad 100 cals
- 400 cals

Lunch 3pm:
protein shake w/ water 100, apple 75
- 175 cals

Workout:
3 mile bike ride – low intensity
- 230 cals

Supper:
2 slices thin crust pizza 600 cals, 2 lite adult beverages 110
- 710 cals

9pm meal:
high protein / fiber cereal
- 240 cals

My math:
Total Exercise + My Basic Metabolic Rate: 1160 + 1740 = 2900
Total Intake: 2015
Total Caloric Deficit: -795 (-750 goal)

Legs finally feel good for some sprints today!! I over did it last sprint day and didn’t stretch enough afterwords.
I will have to look back so I can be sure to do less sprints today. I would like to do these twice per week to replace my mile runs on those days.

My hands are sore from boxing, bruised and cut. So, going to lay off the bag today. Instead, I will shadow box with 5 lb weights in each hand.

AGAIN, LISTEN TO YOUR BODY!

Breakfast:
Shake 150 Oats 150
-300 cals

Lunch 12pm:
light turkey sandwich with mustard and 1/2 cheese 175 cals, apple 75 cals
-250 cals

Lunch 3pm:
grilled chicken breast, 120 cals, green beens 20
-140 cals

Workout:
5 40 yard windsprints and a 4 mile bike ride
- 430 cals

Post workout meal:
protein with water
-135 cals

Supper:
beef and broccoli 400 cals, 2 lite adult beverages 110 cals
510 cals

9pm meal:
protein with water
-135 cals

My math:
Total Exercise + My Basic Metabolic Rate: 430 + 1740 = 2170
Total Intake: 1470
Total Caloric Deficit: -700 (-750 goal)

Feel great with the rest from yesterday. Even though I did have 2 workouts, they were rather light.

Breakfast:
Shake 150 Oats 150
-300 cals

Morning workout:
2 mile run! URGH! It was tough though I admit. 17 minutes of no fun for sure.
-300 cals

Lunch 12pm:
smart choice micro meal, steak ‘n brocholi
-160 cals

Lunch 3pm:
shrimp pasta with large salad
-300 cals

Workout:
back strength training with three 5 min rounds on the punching bag
-330 cals

Post workout meal:
protein with water
-135 cals

Supper:
two adult 55 calorie beverages
-110
grilled marinated chicken breast 150, green beans 35, salad 65
-250 cals

9pm meal:
protein bar 200 and some oats chips 50
-250 cals

My math:
Total Exercise + My Basic Metabolic Rate: 630 + 1740 = 2370
Total Intake: 1505
Total Caloric Deficit: -865 (-750 goal)

Legs still sore – crazy. I have introduced whey protein in my diet to boost my protein intake, while lowering my carb consumption.
This will aid in muscle repair/growth while still aggressively cutting fat.

6am snack:
protein shake w/water
120 cals

Breakfast:
oats with berries 175, cup of grapefruit juice 100
275 cals

Morning workout:
1 mile run – (7 min).
- 130 cals

Lunch 12pm:
big salad (no cheese / croutons) with 1 tsp of ranch (good fats in low amounts), 100 cals
left over shrimp pasta, 300 cals
- 400 cals

Workout:
4 mile bike ride
- 330 cals

Lunch 3pm:
protein powder with water (full scoop) 130, apple 70
- 200 cals

Supper:
Mexican! chicken fiesta 300 cals, corn tortilla 100 cals, chips 200 cals, 2 adult beverages 200
- 800 cals

9pm meal:
- 100 protein shake with water

My math:
Total Exercise + My Basic Metabolic Rate: 460 + 1740 = 2200
Total Intake: 1895
Total Caloric Deficit: -305 (-750 goal)

Missed my goal, but one thing to remember, I had days that I was +300 over my goal. What matters is this, be happy, treat yourself, and stay on track 95% of the time!

yesterday was good, I am sore, but not too sore that I can’t walk

Breakfast:
carnation instant 150 – omlett with juice 300
- 450 cals

Morning workout:
1 mile run, 3 mile ride (less intense)
- 400 cals

Lunch 12pm:
healthy choice cafe steamers chicken
- 270 cals

Lunch 3pm:
shrimp Alfredo Wholewheat pasta 3/4 serving 300 cals, yogurt 100 cals
- 400 cals

Workout:
strength training chest and triceps, followed by three 5 min rounds of boxing intervals
- 400 cals

Supper:
2 eggs 140, light ranch salad 75, slice of real cheese 100
- 315 cals

9pm meal:
whey protein water shake 120 cals
- 120 cals

My math:
Total Exercise + My Basic Metabolic Rate: 800 + 1740 = 2540
Total Intake: 1555
Total Caloric Deficit: -985 (-750 goal)

Well, it’s week 3 already! Bring it on, I am ready for it
Time to dig in and get serious, don’t slack up, pick up the pace.

Breakfast:
2 eggs and 2 slices of whole wheat bread – coffee and ice water
- 300 cals

Morning workout:
1 mile run followed by a 4 mile bike ride at 75% MHR
- 500 cals

Lunch 12pm:
1 apple, sandwich (one slice of bread, full serving of ham and 1/2 cheese with mustard).
grapefruit juice
- 325 cals

Workout:
3 five minute rounds – various intervals – boxing, mountain climbers, lunges, squats
2 super sets of pull ups and dead lifts
35 minutes
- 300 cals

Lunch 3pm:
soup 160 yogurt 100
- 260 cals

Suppe 6pmr:
4oz steak 250, 1/2 baked potato 50, fat free salad, dt dr pepper
- 300 cals

9pm meal:
2 slices of cinnamon toast 150, high protien / fiber cereal 250
- 400 cals

My math:
Total Exercise + My Basic Metabolic Rate: 800 + 1740 = 2540
Total Intake: 1585
Total Caloric Deficit: -955 (-750 goal)