My only concern now is if I am taking in too little for the amount of energy I am putting out. So far it is working so I will not tweak anything until results start going down.
Body Weight: 195
Back down to pre-holiday weight.
Hit a huge PR on Fran: 2:49 PR by 1:22
PR on 1RM Jerk: 275 PR by 30#
PR on 5k: 23:18 don't know what the exact time was last time but it was around 24-25 minutes
As for the measuring, I am going to start weighing and measuring my meat raw to ensure more reliable numbers. I was weighing it before I cooked it, but the output I was using on MyFitnessPal.com was considering cooked meat. I do not add anything to the meat besides pepper and garlic powder (no oils for frying), so I do not think the cooking will change anything except the weight.
That said, here are my numbers before making this change:
8-Jan-11 | ||||||||
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
1 | ||||||||
Grapefruit - Pink Grapefruit , 1 raw | 104 | 26g | 0g | 2g | 0mg | 4mg | 16g | 4g |
Generic - Egg White, 4 large egg white | 68 | 1g | 0g | 14g | 0mg | 220mg | 0g | 0g |
Ancient Harvest - Quinoa Flakes, 1/3 cup dry | 131 | 23g | 2g | 4g | 0mg | 2mg | 2g | 2g |
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp | 50 | 0g | 6g | 0g | 15mg | 0mg | 0g | 0g |
Fage - 0% Nonfat Greek Yogurt, 1 cup | 120 | 9g | 0g | 20g | 0mg | 85mg | 9g | 0g |
2 | ||||||||
Chicken - Chicken Breast - Skinless - Baked (Ck), 6 oz | 210 | 0g | 5g | 33g | 83mg | 495mg | 0g | 0g |
Onions - Cooked, boiled, drained, without salt, 1 cup | 92 | 21g | 0g | 3g | 0mg | 6mg | 10g | 3g |
Chard - Swiss, cooked, boiled, drained, without salt, 1 cup, chopped | 35 | 7g | 0g | 3g | 0mg | 313mg | 2g | 4g |
Gatorade - 01 Prime - Orange, 1 pouch | 100 | 26g | 0g | 0g | 0mg | 110mg | 23g | 0g |
3 | ||||||||
Kale - Cooked, boiled, drained, without salt, 2 cup, chopped | 73 | 15g | 1g | 5g | 0mg | 60mg | 3g | 5g |
Kale - Raw, 1 cup, chopped | 34 | 7g | 0g | 2g | 0mg | 29mg | 0g | 1g |
Grilled Chicken Breast - Grilled Skinless Chicken Breast, 6 oz | 281 | 0g | 6g | 53g | 144mg | 126mg | 0g | 0g |
Salad- - Mixed Greens, 2 cups | 60 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g |
4 | ||||||||
Generic - Generic Glass of White Wine, 5 oz | 96 | 1g | 0g | 0g | 0mg | 7mg | 0g | 0g |
Generic - Flank Steak - Cooked, 4 oz | 203 | 0g | 12g | 28g | 59mg | 80mg | 0g | 0g |
Grilled Asparagus - Grilled Asparagus, 10 spears | 54 | 10g | 0g | 6g | 0mg | 6mg | 6g | 6g |
Oil - Olive, 1 tablespoon | 119 | 0g | 14g | 0g | 0mg | 0mg | 0g | 0g |
Squash - Butternut, cooked, baked, without salt, 0.5 cup, cubes | 41 | 11g | 0g | 1g | 0mg | 4mg | 2g | 0g |
Farmer's Market - Organic Pumpkin, Canned, 1/4 cup | 25 | 5g | 0g | 1g | 0mg | 3mg | 2g | 2g |
A Taste of Thai - Coconut Milk, 0.13 cup | 45 | 1g | 4g | 0g | 0mg | 9mg | 1g | 0g |
Aldis Egg - Large Egg, 1 Egg | 70 | 1g | 5g | 6g | 215mg | 65mg | 0g | 0g |
5 | ||||||||
Milk - Nonfat (fat free or skim), 2 cup | 172 | 24g | 1g | 17g | 10mg | 255mg | 0g | 0g |
Generic - Almond Butter, 2 tbsp | 180 | 6g | 16g | 6g | 0mg | 0mg | 4g | 4g |
Kellogg's Special K - Special K Cereal - Chocolatey Delight, 3/4 cup | 120 | 25g | 2g | 2g | 0mg | 180mg | 9g | 1g |
Post Selects - Great Grains - Nut Medley - Whole Grain Cereal, 0.5 cup (53g) | 95 | 19g | 1g | 2g | 0mg | 65mg | 5g | 3g |
Muscle Milk Light - Chocolate Milk Shake, 14 OZ | 170 | 12g | 5g | 20g | 10mg | 420mg | 3g | 5g |
TOTAL: | 2,748 | 250g | 80g | 228g | 536mg | 2,544mg | 97g | 40g |
9-Jan-11 | ||||||||
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
1 | ||||||||
Fage - 0% Nonfat Greek Yogurt, 1 cup | 120 | 9g | 0g | 20g | 0mg | 85mg | 9g | 0g |
Blueberries - Raw, 1 cup | 83 | 21g | 0g | 1g | 0mg | 1mg | 14g | 3g |
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp | 50 | 0g | 6g | 0g | 15mg | 0mg | 0g | 0g |
Ancient Harvest - Quinoa Flakes, 1/3 cup dry | 131 | 23g | 2g | 4g | 0mg | 2mg | 2g | 2g |
Generic - Egg White, 3 large egg white | 51 | 1g | 0g | 11g | 0mg | 165mg | 0g | 0g |
Egg - Large Egg, 1 Egg | 70 | 1g | 4g | 6g | 212mg | 70mg | 0g | 0g |
2 | ||||||||
Vitamin Water - Glaceau - Xxx Acai, Blueberry, Pomegranate, 10 fl oz | 63 | 16g | 0g | 0g | 0mg | 0mg | 16g | 0g |
3 | ||||||||
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 patty ( yield from 1/4 lb raw meat ) | 292 | 0g | 12g | 43g | 125mg | 107mg | 0g | 0g |
Milk - Nonfat (fat free or skim), 2 cup | 172 | 24g | 1g | 17g | 10mg | 255mg | 0g | 0g |
Now - Walnuts - Raw Halves and Pieces, 1/4 cup | 210 | 3g | 20g | 5g | 0mg | 0mg | 0g | 3g |
4 | ||||||||
Beef - Ground, 95% lean meat / 5% fat, patty, cooked, broiled (hamburger), 2 patty ( yield from 1/4 lb raw meat ) | 292 | 0g | 12g | 43g | 125mg | 107mg | 0g | 0g |
Trader Joe's - Wild Rice- Dry, 40 g (1/4 cup) | 140 | 30g | 1g | 6g | 0mg | 0mg | 1g | 3g |
5 | ||||||||
Muscle Milk Light - Chocolate Milk Shake, 14 OZ | 170 | 12g | 5g | 20g | 10mg | 420mg | 3g | 5g |
6 | ||||||||
Avocado - 1 Medium, 0.5 avocado | 161 | 9g | 15g | 2g | 0mg | 7mg | 1g | 7g |
Blue Ginger - Multi-Grain Brown Rice Chips-Black Sesame & Sea Salt, 16.5 Chips | 55 | 11g | 2g | 1g | 0mg | 130mg | 1g | 2g |
Milk - Nonfat (fat free or skim), 2 cup | 172 | 24g | 1g | 17g | 10mg | 255mg | 0g | 0g |
Blue Ginger - Multi-Grain Brown Rice Chips-Black Sesame & Sea Salt, 39.6 Chips | 132 | 25g | 4g | 2g | 0mg | 312mg | 2g | 4g |
Post Selects-Great Grains-Crunchy Pecan Whole Grain - Cereal, 3/4 cup | 210 | 38g | 6g | 5g | 0mg | 150mg | 9g | 4g |
Generic - Apple, Red Delicious, 154 g | 80 | 22g | 0g | 0g | 0mg | 1mg | 16g | 5g |
TOTAL: | 2,654 | 269g | 91g | 203g | 507mg | 2,067mg | 74g | 38g |
10-Jan-11 | ||||||||
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
1 | ||||||||
Egg - Large Egg, 1 Egg | 70 | 1g | 4g | 6g | 212mg | 70mg | 0g | 0g |
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp | 50 | 0g | 6g | 0g | 15mg | 0mg | 0g | 0g |
Bob's Red Mill - Quinoa Flour, 1/2 cup (28g) | 220 | 36g | 3g | 8g | 0mg | 16mg | 0g | 4g |
Fage - 0% Nonfat Greek Yogurt, 1 cup | 120 | 9g | 0g | 20g | 0mg | 85mg | 9g | 0g |
Milk - Nonfat (fat free or skim), 0.5 cup | 43 | 6g | 0g | 4g | 2mg | 64mg | 0g | 0g |
2 | ||||||||
Wild Harvest Organic - Spring Mix, 2 cups | 20 | 4g | 0g | 1g | 0mg | 55mg | 0g | 2g |
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups | 20 | 3g | 0g | 2g | 0mg | 65mg | 0g | 2g |
Generic - Grape Tomatoes, 5 tomatoes | 10 | 3g | 0g | 0g | 0mg | 0mg | 0g | 0g |
Beets - Cooked, boiled, drained, 1 cup slices | 75 | 17g | 0g | 3g | 0mg | 131mg | 14g | 3g |
Elk - Ground, cooked, pan-broiled, 1.8 serving ( 3 oz ) | 295 | 0g | 13g | 41g | 119mg | 130mg | 0g | 0g |
3 | ||||||||
Beets - Cooked, boiled, drained, 1 cup slices | 75 | 17g | 0g | 3g | 0mg | 131mg | 14g | 3g |
Elk - Ground, cooked, pan-broiled, 1.8 serving ( 3 oz ) | 295 | 0g | 13g | 41g | 119mg | 130mg | 0g | 0g |
Wild Harvest Organic - Spring Mix, 2 cups | 20 | 4g | 0g | 1g | 0mg | 55mg | 0g | 2g |
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups | 20 | 3g | 0g | 2g | 0mg | 65mg | 0g | 2g |
Generic - Grape Tomatoes, 5 tomatoes | 10 | 3g | 0g | 0g | 0mg | 0mg | 0g | 0g |
Squash - Acorn, cooked, baked, without salt, 2 cup, cubes | 230 | 60g | 1g | 5g | 0mg | 16mg | 0g | 18g |
4 | ||||||||
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup | 180 | 41g | 0g | 4g | 0mg | 72mg | 17g | 7g |
Gatorade Prime 01 - Pre Bame Fuel Berry, 4 oz | 100 | 25g | 0g | 0g | 0mg | 110mg | 23g | 0g |
5 | ||||||||
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup | 180 | 41g | 0g | 4g | 0mg | 72mg | 17g | 7g |
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop | 240 | 10g | 3g | 42g | 40mg | 150mg | 0g | 0g |
Muscle Milk Light - Chocolate Milk Shake, 14 OZ | 170 | 12g | 5g | 20g | 10mg | 420mg | 3g | 5g |
6 | ||||||||
Elk - Ground, cooked, pan-broiled, 1 serving ( 3 oz ) | 164 | 0g | 7g | 23g | 66mg | 72mg | 0g | 0g |
organic's - brown rice, 3.7 oz | 170 | 36g | 2g | 4g | 0mg | 0mg | 0g | 2g |
Beans - Black, cooked, boiled, without salt, 0.5 cup | 114 | 20g | 0g | 8g | 0mg | 1mg | 0g | 7g |
Carrots - Cooked, boiled, drained, without salt, 0.25 cup slices | 14 | 3g | 0g | 0g | 0mg | 23mg | 1g | 1g |
Milk - Nonfat (fat free or skim), 0.5 cup | 43 | 6g | 0g | 4g | 2mg | 64mg | 0g | 0g |
TOTAL: | 2,948 | 360g | 57g | 246g | 585mg | 1,997mg | 98g | 65g |
11-Jan-11 | ||||||||
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
1 | ||||||||
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp | 50 | 0g | 6g | 0g | 15mg | 0mg | 0g | 0g |
Generic - Egg White, 3 large egg white | 51 | 1g | 0g | 11g | 0mg | 165mg | 0g | 0g |
Ancient Harvest - Quinoa Flakes, 1/3 cup dry | 131 | 23g | 2g | 4g | 0mg | 2mg | 2g | 2g |
Fage - 0% Nonfat Greek Yogurt, 1 cup | 120 | 9g | 0g | 20g | 0mg | 85mg | 9g | 0g |
Egg - Large Egg, 1 Egg | 70 | 1g | 4g | 6g | 212mg | 70mg | 0g | 0g |
2 | ||||||||
Wild Harvest Organic - Spring Mix, 2 cups | 20 | 4g | 0g | 1g | 0mg | 55mg | 0g | 2g |
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups | 20 | 3g | 0g | 2g | 0mg | 65mg | 0g | 2g |
Squash - Butternut, cooked, baked, without salt, 1.25 cup, cubes | 103 | 27g | 0g | 2g | 0mg | 10mg | 5g | 0g |
Generic - Grape Tomatoes, 5 tomatoes | 10 | 3g | 0g | 0g | 0mg | 0mg | 1g | 0g |
Mushrooms - Raw, 0.5 cup, pieces or slices | 8 | 1g | 0g | 1g | 0mg | 1mg | 1g | 0g |
Oil - Olive, 0.5 tablespoon | 60 | 0g | 7g | 0g | 0mg | 0mg | 0g | 0g |
Ground Turkey - Turkey, Lean Ground, 4 oz. (112g) | 170 | 0g | 8g | 21g | 80mg | 80mg | 0g | 0g |
3 | ||||||||
Wild Harvest Organic - Baby Spinach - Baby Spinach, 2 cups | 20 | 3g | 0g | 2g | 0mg | 65mg | 0g | 2g |
Wild Harvest Organic - Spring Mix, 2 cups | 20 | 4g | 0g | 1g | 0mg | 55mg | 0g | 2g |
Generic - Elk Steak, 8 oz | 260 | 0g | 3g | 50g | 120mg | 130mg | 0g | 0g |
Squash - Butternut, cooked, baked, without salt, 1.25 cup, cubes | 103 | 27g | 0g | 2g | 0mg | 10mg | 5g | 0g |
Generic - Grape Tomatoes, 5 tomatoes | 10 | 3g | 0g | 0g | 0mg | 0mg | 1g | 0g |
Mushrooms - Raw, 0.5 cup, pieces or slices | 8 | 1g | 0g | 1g | 0mg | 1mg | 1g | 0g |
Oil - Olive, 0.5 tablespoon | 60 | 0g | 7g | 0g | 0mg | 0mg | 0g | 0g |
4 | ||||||||
Generic - Apple, Red Delicious, 141 g | 73 | 20g | 0g | 0g | 0mg | 1mg | 15g | 5g |
Ground Turkey - Turkey, Lean Ground, 4 oz. (112g) | 170 | 0g | 8g | 21g | 80mg | 80mg | 0g | 0g |
5 | ||||||||
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop | 240 | 10g | 3g | 42g | 40mg | 150mg | 0g | 0g |
6 | ||||||||
Elk - Ground, cooked, pan-broiled, 1 patty ( yield from 104.1 g raw meat ) | 183 | 0g | 8g | 25g | 74mg | 81mg | 0g | 0g |
Milk - Nonfat (fat free or skim), 1.5 cup | 129 | 18g | 1g | 13g | 7mg | 191mg | 0g | 0g |
Blueberries - Raw, 0.5 cup | 41 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
Rice - Brown, long-grain, cooked, 1 cup | 216 | 45g | 2g | 5g | 0mg | 10mg | 1g | 4g |
Beans - Kidney, canned, 0.5 cup | 105 | 19g | 1g | 7g | 0mg | 379mg | 2g | 6g |
Post Selects - Cereal - Great Grains Crunchy Pecan, 3/4 cup | 210 | 37g | 6g | 5g | 0mg | 160mg | 8g | 5g |
TOTAL: | 2,661 | 270g | 66g | 243g | 628mg | 1,847mg | 58g | 32g |
12-Jan-11 | ||||||||
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
1 | ||||||||
Ancient Harvest - Quinoa Flakes, 1/3 cup dry | 131 | 23g | 2g | 4g | 0mg | 2mg | 2g | 2g |
Fage - 0% Nonfat Greek Yogurt, 1 cup | 120 | 9g | 0g | 20g | 0mg | 85mg | 9g | 0g |
Muscle Milk Light - Chocolate Milk Shake, 14 OZ | 170 | 12g | 5g | 20g | 10mg | 420mg | 3g | 5g |
Now - Walnuts - Raw Halves and Pieces, 1/8 cup | 105 | 2g | 10g | 3g | 0mg | 0mg | 0g | 2g |
2 | ||||||||
Bean Mix, 0.5 Cups Cooked | 153 | 28g | 0g | 10g | 0mg | 7mg | 1g | 8g |
Elk - Ground, cooked, pan-broiled, 1.5 serving ( 3 oz ) | 246 | 0g | 11g | 34g | 99mg | 108mg | 0g | 0g |
3 | ||||||||
Generic - Elk Steak, 4 oz | 130 | 0g | 2g | 25g | 60mg | 65mg | 0g | 0g |
Bean Mix, 0.5 Cups Cooked | 153 | 28g | 0g | 10g | 0mg | 7mg | 1g | 8g |
Bird's Eye - Frozen Broccoli Florets, 1 Cup | 30 | 4g | 0g | 2g | 0mg | 20mg | 2g | 2g |
4 | ||||||||
Generic - Elk Steak, 4 oz | 130 | 0g | 2g | 25g | 60mg | 65mg | 0g | 0g |
Bean Mix, 0.5 Cups Cooked | 153 | 28g | 0g | 10g | 0mg | 7mg | 1g | 8g |
Bird's Eye - Frozen Broccoli Florets, 1 Cup | 30 | 4g | 0g | 2g | 0mg | 20mg | 2g | 2g |
5 | ||||||||
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop | 240 | 10g | 3g | 42g | 40mg | 150mg | 0g | 0g |
6 | ||||||||
Milk - Nonfat (fat free or skim), 1.5 cup | 129 | 18g | 1g | 13g | 7mg | 191mg | 0g | 0g |
Blueberries - Raw, 0.5 cup | 41 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
Elk - Ground, cooked, pan-broiled, 1 patty ( yield from 104.1 g raw meat ) | 183 | 0g | 8g | 25g | 74mg | 81mg | 0g | 0g |
Beans - Kidney, canned, 0.25 cup | 52 | 9g | 0g | 3g | 0mg | 189mg | 1g | 3g |
Post Selects-Great Grains-Crunchy Pecan Whole Grain - Cereal, 0.3 cup | 84 | 15g | 2g | 2g | 0mg | 60mg | 4g | 2g |
TOTAL: | 2,280 | 201g | 46g | 251g | 350mg | 1,478mg | 33g | 44g |
13-Jan-11 | ||||||||
Foods | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
1 | ||||||||
Ancient Harvest - Quinoa Flakes, 1/3 cup dry | 131 | 23g | 2g | 4g | 0mg | 2mg | 2g | 2g |
Kerrygold - Pure Irish Butter Unsalted, 0.5 tbsp | 50 | 0g | 6g | 0g | 15mg | 0mg | 0g | 0g |
Generic - Egg White, 4 large egg white | 68 | 1g | 0g | 14g | 0mg | 220mg | 0g | 0g |
Fage - 0% Nonfat Greek Yogurt, 1 cup | 120 | 9g | 0g | 20g | 0mg | 85mg | 9g | 0g |
2 | ||||||||
Slow Cooked Chicken Fennel and Rice in wine sauce, 0.3 Pot | 493 | 48g | 2g | 46g | 82mg | 456mg | 9g | 5g |
3 | ||||||||
Slow Cooked Chicken Fennel and Rice in wine sauce, 0.4 Pot | 658 | 64g | 2g | 61g | 110mg | 608mg | 12g | 7g |
4 | ||||||||
Slow Cooked Chicken Fennel and Rice in wine sauce, 0.3 Pot | 493 | 48g | 2g | 46g | 82mg | 456mg | 9g | 5g |
5 | ||||||||
Dymatize Nutrition - Elite Gourmet Valilla Creme Whey Casein Blend, 2 scoop | 240 | 10g | 3g | 42g | 40mg | 150mg | 0g | 0g |
TOTAL: | 2,253 | 203g | 17g | 233g | 329mg | 1,977mg | 41g | 19g |
To add a little color and life to this blog, I will start taking pictures of the meals as well to share.