Day 8, July 16th ONE WEEK

Lot's of Data in this post, one-week check-in. Read this post if you want some summaries of what to eat from Rob Wolf's Paleo site.

Morning Weigh-in:
210.5 lb.
21% Body Fat
44.2 fat lbs.

Amazing week!
Lost 9 lbs
Lost 6 fat lbs

Breakfast: 452k [20p / 4s / 32f / 7 fiber]
2 slices peterson bacon - 90k [3p / 3 s / 4.5 f]
2.5 omega 3 eggs - 175k [15p / 0s / 12.5 f]
1 cup cherry tomatoes - 27k [1p / 4s]
1/2 avocado - 160k [2p / 1s 15f / 7 fiber]

BONKED at xFit this morning. 1 minute into WOD, very light-headed so assessing diet in more detail - calories, protein, fat, etc..

Snack: 350k [49p / 13s / 5f / 2 fiber]
Non-Paleo in principle - egg powder protein shake
2 Scoops Egg based powder protein - 240k [48p]
1 cup coconut milk - 50k [5f]
1 peach - 60k [1 p / 13 s / .5 f / 2 fiber]

Lunch: 420k [52.5p / 21f / 4.5fiber]
3.75 oz Sardines - 240k [30p / 14f]
3 oz Trout - 135k [18p / 7f]
1 c broccoli - 44k [4.5p / 3s / 0f / 4.5 fiber]

Dinner: 567k [35p / 4.5s / 38f / 4 fiber]
4 oz hamburger patty - 310k [29p / 20f]
Pinch walnuts - 100k [2p / 10f / 1 fiber]
20 almonds - 100k [3p / 8f / 1.7 fiber]
1 Dark Choc Square - 57k [1.25p / 4.5f / 1.25s / 1.5 fiber]

1,787 Total Calories [155p / 97f / 17 fiber]

Targets:
32g Fiber / day
Flax Seeds (2T) - 4p / 0s / 7f / 6 fiber]
peach - 6p / 13s
apple - 3.5p / 15s
blueberries (1C) - 60k [1p / 11s / 1f / 6 fiber]
raspberries (1C) - 64k [1.5p / 5/5s / 1f / 8 fiber]
baby spinach, raw (3.5C) - 35 [2p / 4 fiber / vit A - 6% / vit C - 20% / Calcium - 6% / Iron - 15%]
steamed spinach, (.5C) - 21k [2.7p / / 2.5 fiber / vit A - 12% / vit C - 27% / Calcium - 9% / Iron - 14%]

Foundational:
Fat: Animal, coconut, avocado, olive
Meats: Grass Fed, Pasteurized Poultry, Healthy Fish, Eggs

Medium:
Vegetables - non-starchy
Fruit - berries

Optional
Vegetables - starchy
Nuts and Seeds

Very Optional
Dairy - Grass Fed, Raw, non-Pasteurized, Full Fat

Supplements - do i need them?
Vitamin D3

Day 7, July 15th

Morning Weigh-in:
Weight: 210.3* lb
Body Fat: 21.4%
Fat lbs: 45

* I think I will bounce up tomorrow morning. Yoga the night before and probably not enough replacement water led to the 3 lb drop. Not reality. Mentally prepare for it...

Breakfast:
2 Cups string beans
5 oz shrimp
4 walnuts

Lunch:
5 oz steak
2 mushrooms
4 asparagus spears
1/2 red bell pepper
1 carrot
5 cherries
small handful of nuts

Snack:
Banana
Serving of Almonds

Dinner:
2 oz salami
2 oz steak
3 asparagus
small beets
small handful of almonds
1 glass red wine

Day 6, July 14th

Morning Weigh-in
213.5 lb
21.7% body fat
46.33 lb fat

Losses:
lbs: 5.7 (219.2 - 213.5)
Body Fat: 1.3% (23% - 21.7%)
Fat lbs: 4.08 (50.416 - 46.33)
What else am i losing, if muscle, that blows...

Breakfast
2/3 chicken and apple sausage
2.5 omega 3 eggs
1/2 green pepper
2 mushrooms
1 T avocado oil

Lunch
1.5 cups broccoli
5-6 oz pork-chop
5 oz blueberries

Dinner
4 Scallops
small salad

Snack
Handful almonds/walnuts
5 Cherries
1 sq 85% dark chocolate (55k)

Really good day xfit in morning / 1.5 hr yoga session at 8. Thought for sure i'd bonk in yoga b/c it's been about 18 months, but somehow had energy to get through it.

Day 5, July 13th

Morning Weigh-in:
214.3 Weight
21.9% Body Fat
46.93 lb Fat

Breakfast:
5-6 Oz Ham
1/2 Avocado
1/2 Cup Steamed Spinach (I love spinach, but what a pain in the ass to pick off all the stems and then boil to almost nothing. Someone take me off the ledge here and tell me 1/2 a cup of spinach is wildly rich in nutrients:)

Lunch:
8 oz Chicken Breast
1 Red Bell Pepper
1 T Avocado Oil
1/2 oz walnuts

Dinner:
1 oz almonds
6 oz ground beef
2 cups radicchio
6 cherry tomatoes
1/4 cup salsa
1/2 avocado

Snack:
3 cherries
1 square 85% dark chocolate (57.5k)

Note: if you measure a tablespoon of oil exactly, it's a lot more than you'd think, which is awesome!

Day 4, July 12th

Morning Weigh-in:
Weight: 215.1
Body Fat: 22.1%
Fat lbs: 47.53
Fat lost: 2.89 lbs

Breakfast:
1 Chicken apple sausage
2 Omega-3 eggs
1/4 Red Bell Pepper
3 Mushrooms
1.2 tablespoon olive oil

Lunch:
3/4 Bell Pepper
1 Cup Broccoli
8-10 Oz Lean Beef

Snack:
48 g egg protein (240k)
1tablespoon almond butter (95k)
1 heaping T flax seeds

Dinner
3 Cups Radicchio
6-7 oz Cod
1/2 T Coconut Oil

Day 3, July 11th

Breakfast:
2 Carrots
3 omega 3 eggs
3 walnuts
6 almonds

Lunch:
Broccoli (couple of cups)
Chicken (7 oz)

Snack:
3 slices salami
2 slices prosciutto
9 olives
5 nuts
1/2 glass red wine

Dinner
8 Cherries
3 almonds
4 asparagus spears
2 cups green beans
4-5 oz steak
4 oz unsweetened coconut milk

Day 2, July 10th

Breakfast:
3 omega 3 eggs
1 cup blueberries

Lunch:
London Broil (12 oz)
Onion/Garlic
Olive Oil
Orange Bell Pepper
2 Carrots

Snack:
Egg Protein Shake (50 g protein)
Flack Seeds

Dinner:
Shrimp steamed w old bay (6-8 oz)
String beans

Day 1, July 9th

Initial Weigh-in:
Weight: 219.2
Body Fat: 23%
Fat lbs: 50.416

Breakfast:
8 oz Blackberries
3 Eggs

Lunch:
Tuna Fish (6 oz)
Smoked Trout (3 oz)
Carrots
Red & Yellow Bell Pepper

Snack:
Egg Protein Shake (50 g protein)
Flack Seeds

Dinner:
Rockfish/Cod (6-8 oz)
Salsa (mango, onions, cilantro, tomatos)
1/4 cup guacamole (sketchy - no indredients on label)