Artificial sweetners? Also bad stuff! I have given this up! It was tough, but I really don’t want to go back! (and for this challenge we are still staying away from all sugar) PLEASE WATCH THIS ENTIRE VIDEO:
Monday: 100503 Primal Challenge Day 15
Posted: May 2, 2010 by Todd Katz in Nutrition, Primal Challenge, UncategorizedTags: CrossFit, Paleo, Primal Challenge
Comments
Pre and post WOD:
Fat (28%) Carbs (34%)
Protein (38%) Alcohol (0%
Total 434 13.7 40.2 41.9
Coffee, decaffeinated 1.5 coffee cup (6 fl oz) 1 0.0 0.3 0.3
Coffee 1.5 coffee cup (6 fl oz) 3 0.0 0.1 0.3
scrambled eggs 2 medium egg 173 12.9 2.1 12.3
Broccoli raab, raw (a.k.a. Rapini, Broccoli rabe) 3 stalk 13 0.3 1.6 1.8
Banana, raw 1 large (8″ to 8-7/8″ long) 121 0.4 31.1 1.5
Salsa, raw – fresh 3 tablespoon 13 0.1 3.0 0.7
New Whey 1 serving 110 0.0 2.0 25.0
Total 434 13.7 40.2 41.9
Calories
Grams Calories %-Cals
Calories 434
Fat 13.7 123 28 %
Saturated 4.0 36 8 %
Polyunsaturated 2.5 22 5 %
Monounsaturated 5.3 47 11 %
Carbohydrate 40.2 146 34 %
Dietary Fiber 5.8
Protein 41.9 162 38 %
Alcohol 0.0 0 0 %
Fat (28%) Carbs (34%)
Protein (38%) Alcohol (0%)
Totals for Monday.. actually got close….
Fat (31%) Carbs (38%)
Protein (31%) Alcohol (0%)
http://www.fitday.com/fitness/PublicJournals.html?Owner=bobbyk1963
Interesting article relating to what we’re all going through. Remember the nutrition talk, and the discussion about Post-workout meals? Direct correllation. I’d love to hear your comments, Coach T.
Attention (Primal & Paleo) Athletes! Learn From My Mistakes (http://rbbodywork.com/wordpress/?p=497)
Recently I have been blogging about the great results my husband and I have been experiencing since we began following a Primal diet (completely free of all grains & processed foods) in early March – namely weight loss and increased energy. Encouraged by one of my health icons and author of The Primal Blueprint, Mark Sisson, I decided to finally ditch the last bit of grains that were moonlighting our meals and to replace them with extra vegetables. We had greens with our morning eggs. We had more greens at lunch, and delicious buttery greens with dinner. I got into such a green groove that I was even ignoring my daily serving or two of fruit.
Yes, we ate a lot of greens! But those of you who have Zoned (or anyone who has counted food grams), know that if you were only getting your carb calories from greens, you’d have to eat bucket amounts to reach your daily requirements. We were eating as many greens as any person could, but not buckets! As a result, we were pounds lighter in a matter of weeks! Of course we were both delighted to see our flatter, more defined mid sections in the mirror, and we both felt great – more energized (which is on the verge of crazy for me) and more focused. And because we had more than doubled our fat intake, neither one of us ever felt hungry. I felt like I was finally getting closer to what some of the top Paleo crossfiter’s must feel like.
And then I did the Crossfit Total and found that I all of my PR’s had dropped significantly since I’d done the Total a few months prior. WTH! I knew I had dropped a few pounds (I was guessing fat pounds), but I was Primal now. Shouldn’t I be able to crank out the reps and move more weight? I scratched my head as I got on the scale for the first time in a week. Then I got off and on the scale two more times. Did I really lose close to 10 pounds in 4 weeks? And how much of that was muscle?
When I shared my news with Chris that day, he complained that he too had been experiencing a decrease in muscle strength. Even before he stepped on the scale, I began to come out of my skinny delirium, noticing that my handsome husband suddenly looked thin & frail. “What have I done to us!” I blurted. He too had lost over 8 pounds. I’d obviously missed something along the recent way. But what?
A few days later, we put our new featherweights to the test when we competed amongst our heavyweight peers at a local Crossfit challenge. The results: a lot of fun, with little gains. “Little” specifically describes the strength we felt, particularly during the heavy lifting event. I’d had enough. I decided to cry the blues (excuses) to anyone who would listen that day. And everyone did. Thank you Mara, George, Mike, Holly, and anyone else whose ear I rattled.
So Here’s what I Learned & Was Reminded Of:
My mistake: I got so engrossed in something new that I forgot about the old important information I knew, like the critical role of carbohydrates in an athletes training program, particularly replenishing glycogen levels by “crab/protein” loading immediately following a workout.
For the average person (someone whose exercise includes daily walks and one or two days of light weight training), the kind of diet I was following was perfect; it’s loaded with nutrients, and because it’s low glycemic it’s the easiest most natural way to lose and maintain a healthy weight. But I’m not average. I Crossfit 4-5 days a week! Any athlete, or person who engages in regular high intensity exercise, MUST incorporate high calorie carbohydrates during heavy training days. Green vegetables are NOT high calorie carbs. How could I have forgotten that?
How to Enjoy Fat Loss WITHOUT Losing Muscle: “Carb Loading” – Replenish muscle & liver glycogen immediately following a strenuous workout *this applies to typical Crossfit workouts (heavy lifting, sprinting, high intensity met-cons). Endurance athletes also need to reload during their workout.
How to Carb Load: With starchy carbs and some protein. No fat. A typical ratio is 3:1 (carb: protein) – this is the only time you want to eat a higher glycemic carb, without any fat, because the goal is to absorb the insulin quickly in order to replenish the glycogen levels immediately
WHAT to Carb Load With: Now don’t go getting all excited you pasta lovers! I am in NO WAY talking about Crappy carb loading. The best whole food carbohydrate sources include yams/sweet potatoes, bananas, pumpkin, melons, apple sauce, raisins)
A few Points to be made:
This proves what I’ve always stressed to my clients – DIET is accountable for 80% or more of your weight. All I did different was cut out grains (rice, pasta, corn, etc.) AND add more fat, and I lost nearly 10 pounds!
This also proves that when you remove Grains & Processed Carbs from your diet, you won’t gain weight no matter how much heart healthy Fat (nuts, olives, olive oil, coconut, avocado, butter) you eat!
Endurance athletes – there is something to be said about Fat Loading, which is basically what I was doing every day. The majority of my daily calories were from fat (I’m guessing at least 55% fat) and I was rarely hungry. I would train clients for 3 – 5 hours per day, massage one or two people a day, do a Crossfit workout, often walk 90 minutes on the golf course…) and I had sustained energy (and little hunger) the entire day.
Bottom Line
The Primal diet is GREAT. I have felt better than ever since I eliminated grains & other processed foods from my diet. BUT as an athlete, you MUST continue to “carb load” post workouts ESPECIALLY if you are following a Primal or Paleo diet because most of your carbohydrates are coming from low calorie carbs such as vegetables and low glycemic fruit.
Hey Jon, thanks for posting this. I read it this morning on the affiliate blog. One of the big reasons I’m harping on 40% carbs in your diet is for exactly this reason and why I want you/everyone to use fitday to see what their macronutirent breakout is. Now given that however, I would also argue that this entire effort is an experiment of one… what works for you may not work for someone else, so experimenting with your ratios is not a bad idea either. Also, losing 10 pounds in one month is definitely a fast way to lose weight… and I know many of you have lost some weight in that ballpark. There will probably be a drop in strength… let me know. We have some experience with this as well… If you drop too much weight too quickly, you are going to lose MASS (some of which must be muscle). If it happens more slowly, you are going to adapt and probably won’t lose too much strength in the process…. if it happens quickly, putting on more weight (as what she describes above) is not the only answer. Muscle size is not the only factor that has an affect on force production… Other factors include neuromuscular coordination, fiber type, age, angle of penation…. none of which she addressed in her blog.
My continued advice is to stay primal but at ratios of 40/30/30.
Lose weight if that’s your goal.
Continue your CrossFit practice despite a temporary loss of strength… as you become lighter other postive elements will help take over. (e.g., decreased body fat, increase of %lean muscle mass, quickness, power, etc..)
Nice article Jon, thanks for sharing and thanks for your response Todd! I hear a lot of people saying that they are not feeling the increase in energy, I think what Todd mentions about playing with the ratios might help…….but I am no expert
thanks for sharing this here Jon and Todd. Definitely her experience is what I’m hearing lots of people in our group saying, workouts harder, loss of energy. I’ve heard Todd say this many times and he’s right: this is an individual thing, an experiment of one. I find myself tweaking regularly. As an endurance athlete myself (lots of cycling and running in addition to 4-5 days of crossfit) I definitely find myself chasing the additional carbs to build that ratio and achieve my performance goals.
Cheers!
Sarah
http://kitchen-parade-veggieventure.blogspot.com/2008/01/how-many-carbs-are-in-vegetables.html
After reading the article, I went and found this site that shows how many carbs are in different types of veggies. Food for thought on add some high carb veggies. K
And a recipe. From “Kat” at Crossfit LKN (http://crossfitlkn.wordpress.com/paleo-receipes-by-kat/) There are some other nice looking recipes that use either honey or agave syrup. Pumpkin pie anyone?
Glazed Chicken and Vegetables: this one I got from the Cookbook Cooking for Health and Performance-by Scott Hagnus, Robb Wolf and Nicki Violetti. It was so good I wanted to share it.
4 lg chicken breast
2 sweet potato
4 carrots
2 green apple
3 TBSP olive oil
2 TBSP chopped onion
2 tsp curry powder
1/4 tsp crush red pepper
1/4 tsp ground ginger
1 tsp mustard powder
Preheat oven 374. Brush chicken with olive oil and place in pyrex dish, cook until chicken is rare and take out dish. Slice and boil sweet potatoes and carrots until tender but firm. Add to oven dish with sliced apples.
In a sauce pan combine last 6 ingredients, Stir continuously until glaze comes to a boil. Spoon evenly over chicken and vegetables. Return dish to oven and cook until chicken is completely cooked.
Sweet Potato Side Dish: This is one that I like to make and it is fast and easy.
Take sweet potatos and slice to about 1/4 in thick. in a bowl mix sweet potatoes with olive oil and sprinkle with cinnamon to your taste. Arrange in a single layer on baking sheet lined with foil and bake at 350 for 10 min and flip. Bake another 10 min. Serve with a protien of your choice after a hard workout and enjoy!
Pineapple Salsa (great over grilled steak or chicken)
4 pineapple rings (grilled or not) diced
1 1/4 cup chopped red bell pepper
1/4 c diced red onion
1/4 c chopped cilantro
2 TBSP lime juice
1 TBSP extra virgin olive oil
Mix all the ingriendents and serve over protein!
No Sweet potatoes for the challenge right???
Weight 98lbs…weird, I go up and down!!
Lunch:
Arugula salad with oil, vinegar dressing; guacamole; chicken; orange
Total Calories=426 f=44%; c=20%; p=36%
My goal for this week is to have my second protein shake at night as my protein intake is too low.
that’s been working nicely for me Ali…
From The Affiliate Blog Jon sent…I am definately trying this. Anything with bread in the title is worth a try.
Banana/Coconut Bread
1 & ¼ cup almond meal
2 tsp baking powder
¼ tsp baking soda
½ cup fruit puree (of your choice, just make sure there is no added stuff other than 100% fruit)
¼ tsp cinnamon
½ tsp vanilla extract
2 eggs
3 large ripe banana, meshed
¼ cup flaxseed flour
chopped walnuts & coconut flakes (unsweetened)
combine the first 7 ingredients then add the meshed banana, flaxseed flour, mixed well. Add chopped walnuts and coconut flakes and fold them into the batter (do not over-mix at this point!) Bake in a 350F oven for 45 minutes or check with a toothpick. Let the bread rest for 5 minutes then transfer to a wire rack to cool completely.
Enjoy!
Lunch:Spinach, raw cupbunchleafbaby leafgramskglboz 10 0.2 1.6 1.3
Egg, whole, cooked cupeggextra largejumbolargemediumsmallgramskglboz 167 12.2 1.3 12.3
Fat (63%) Carbs (6%)
Protein (31%) Alcohol (0%)
Okay, the above is lunch. I have to admit that for the past few days I have not eatten enough calories… and just what I could have predicted, today I fell off the Paleo wagon. I’ve broken just about all the rules. I’m exhausted and just not into it. HELP!
Weight 231
Break fast and lunch going for low carbs to maximize some weight loss according to Primal Blueprint.
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 815 49.6 27.1 65.1
Ham, fresh, cooked 3 thin slice (approx 4-1/2″ x 2-1/2″ x 1/8″) 171 11.0 0.0 16.8
Egg omelet or scrambled egg 2 large egg 192 14.3 2.3 13.6
Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
Beef, tenderloin, separable lean only, trimmed to 1/8″ fat, … 4 oz 234 10.3 0.0 32.9
Carrots, raw 0.25 cup 11 0.1 2.6 0.3
Mixed salad greens, raw 1 cup, shredded or chopped 9 0.1 1.8 0.8
Olive oil 1 tablespoon 119 13.5 0.0 0.0
Tomatoes, raw 2 cherry 6 0.1 1.3 0.3
Total 815 49.6 27.1 65.1
Calories
Grams Calories %-Cals
Calories 815
Fat 49.6 444 55 %
Saturated 14.1 127 16 %
Polyunsaturated 5.5 49 6 %
Monounsaturated 24.7 220 27 %
Carbohydrate 27.1 99 12 %
Dietary Fiber 5.6
Protein 65.1 272 33 %
Alcohol 0.0 0 0 %
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,004 53.0 39.4 92.4
Ham, fresh, cooked 3 thin slice (approx 4-1/2″ x 2-1/2″ x 1/8″) 171 11.0 0.0 16.8
Egg omelet or scrambled egg 2 large egg 192 14.3 2.3 13.6
Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
Beef, tenderloin, separable lean only, trimmed to 1/8″ fat, … 4 oz 234 10.3 0.0 32.9
Carrots, raw 0.25 cup 11 0.1 2.6 0.3
Mixed salad greens, raw 1 cup, shredded or chopped 9 0.1 1.8 0.8
Olive oil 1 tablespoon 119 13.5 0.0 0.0
Tomatoes, raw 2 cherry 6 0.1 1.3 0.3
Apple, raw 0.25 medium (2-3/4″ dia) (approx 3 per lb) 18 0.1 4.8 0.1
Chicken, breast, skin not eaten 3 oz, boneless, cooked, skinless 137 3.0 0.0 25.8
Mixed salad greens, raw 1 cup, shredded or chopped 9 0.1 1.8 0.8
Strawberries, cooked or canned, unsweetened, water pack 0.25 cup 13 0.1 3.1 0.3
Carrots, raw 0.25 cup 11 0.1 2.6 0.3
Total 1,004 53.0 39.4 92.4
Calories
Grams Calories %-Cals
Calories 1,004
Fat 53.0 474 47 %
Saturated 15.0 135 13 %
Polyunsaturated 6.3 56 6 %
Monounsaturated 25.7 230 23 %
Carbohydrate 39.4 144 14 %
Dietary Fiber 9.1
Protein 92.4 386 38 %
Alcohol 0.0 0 0 %
Pretty close to zone today. Think I’ll throw in a protein shake before bed as well to get a little more..the gatorade was post 60 minute run. Found some cheese to add to a couple of things. Wow, the unpasturized variety is $$$$.
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,628 88.6 125.7 100.9
Protein Powder 2 1 serving 110 0.5 2.0 25.0
almond milk 2 serving 120 5.0 16.0 2.0
Strawberries, raw 3 medium (1-1/4″ dia) 12 0.1 2.8 0.2
Banana, raw 1 extra small (less than 6″ long) 72 0.3 18.5 0.9
Almonds 2 oz (22 whole kernels) 328 28.7 11.2 12.1
Shrimp, cooked 3 medium shrimp (shelled) 22 0.4 0.2 4.1
Mushrooms, portabella, grilled (a.k.a. Portobello) 1 cup sliced 42 0.9 5.9 5.2
Squash, summer, zucchini, includes skin, cooked, boiled, dra… 1 cup, sliced 29 0.1 7.1 1.2
Peppers, red, cooked 1 cup 54 2.2 8.8 1.4
Sports drink, QUAKER OATS, GATORADE, fruit-flavored, ready-t… 1 serving 8 fl oz 63 0.2 15.4 0.0
Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
Almond butter 2 tablespoon 203 18.9 6.8 4.8
Blackberries, raw 2 oz 24 0.3 5.4 0.8
Coffee 3 mug (8 fl oz) 7 0.1 0.3 0.8
Asparagus, cooked 5 medium spear (5-1/4″ to 7″ long) 31 1.8 3.2 1.9
Cucumber, raw 5 slice 4 0.1 0.8 0.2
Tomatoes, raw 6 grape tomato 9 0.1 1.9 0.4
Salad dressing, home recipe, vinegar and oil 1 tablespoon 72 8.0 0.4 0.0
Pork chop 5 oz, boneless, cooked 355 20.7 0.0 39.6
Total 1,628 88.6 125.7 100.9
Calories
Grams Calories %-Cals
Calories 1,628
Fat 88.6 764 47 %
Saturated 14.2 125 8 %
Polyunsaturated 18.9 162 10 %
Monounsaturated 43.8 374 23 %
Carbohydrate 125.7 474 29 %
Dietary Fiber 30.6
Protein 100.9 390 24 %
Alcohol 0.0 0 0 %
Fat (47%) Carbs (29%)
Protein (24%) Alcohol (0%)
175#
Coffee 2 mug (8 fl oz) 5 0.1 0.2 0.6
Strawberries, raw 1 cup 49 0.5 11.7 1.0
Banana, raw 3 medium 315 1.2 80.9 3.9
Protein powder 31 grams 124 2.8 15.2 9.6
Almonds 1 oz (22 whole kernels) 164 14.4 5.6 6.0
Almond Milk 1 serving 60 2.5 8.0 1.0
Romain Heart Salad 1 serving 380 20.0 20.0 32.0
Honeydew melon, raw 1 cup 61 0.2 15.5 0.9
Orange, raw 1 medium (2-5/8″ dia) 62 0.2 15.4 1.2
Almond butter 2 tablespoon 203 18.9 6.8 4.8
Shrimp, 6 medium shrimp 43 0.7 0.4 8.3
Steak, cooked 8 oz, 568 33.7 0.0 62.1
Total 2,033 95.0 179.5 131.5
Carbs 33% protein 26% Fat 41%
bw: 198 (-2)
-
Food Name Amount Unit Cals Fat (g) Carbs Prot (g)
Total 549 19.1 45.6 61.6
Chicken Breast 2 serving 200 2 0 48
Carrots 0.5 cup 41 1.9 6 0.6
Broccoli 3 cup 308 15.2 39.6 13.1
-
Fat (30%) Carbs (29%)
Protein (40%) Alcohol (0%)
-
food log: http://fitday.com/fitness/PublicJournals.html?Owner=nickfowen
Fat 47% Carbs 27% Protein 26%
http://fitday.com/fitness/PublicJournals.html?Owner=dewnot
http://www.fitday.com/fitness/PublicJournals.html?Owner=mlee05
..a little sweetpotato with dinner this eve, still it didnt look bad on my stats.
“Protein powder”,105,”grams”,420,9.4,51.4,32.5
“Bacon, cooked”,0.3,”cup, pieces”,130,10,0.3,8.9
“Egg, whole, cooked, omelet”,3,”large”,287,22,1.3,19.4
“Apple, raw”,1,”medium (2-3/4″” dia) (approx 3 per lb)”,72,0.2,19.1,0.4
“Almond butter”,0.3,”tablespoon”,30,2.8,1,0.7
“Spinach, cooked”,0.6,”cup”,47,2.6,4.3,3.4
“Tomatoes, raw”,0.4,”medium whole (2-3/5″” dia)”,9,0.1,1.9,0.4
“Tuna, canned, water pack”,76,”grams”,88,0.6,0,19.4
“Mixed nuts”,0.4,”cup”,350,32,12.3,9.4
“Lamb or mutton stew with vegetables (including carrots, broc…”,2,”cup”,607,21.1,32.2,68.9
“Sweet potato, cooked, boiled, without skin (a.k.a. Sweetpota…”,0.5,”medium”,57,0.1,13.4,1
Fat: 42%
Carbs: 26%
Protein: 32%
Total – 2098,101.1,137.2,164.5
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,459 60.0 92.4 143.7
Pineapple, raw 0.5 cup, diced 37 0.1 9.8 0.4
Cantaloupe (muskmelon), raw 0.5 cup 27 0.1 6.4 0.7
Turkey bacon, cooked 3 thin slice (yield after cooking) 92 6.7 0.7 7.1
Egg, whole, cooked 1 large 83 6.1 0.6 6.1
Olive oil 2 tablespoon 239 27.0 0.0 0.0
Lettuce, salad with assorted vegetables including tomatoes a… 4 cup 51 0.5 11.1 2.5
Chicken, breast, skin not eaten 4 oz 186 4.0 0.0 34.9
Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
Carrots, baby, raw 2 oz 20 0.1 4.7 0.4
Shrimp, cooked 0.5 lb 327 5.3 2.8 62.6
Banana, raw 1 medium (7″ to 7-7/8″ long) 105 0.4 27.0 1.3
Tomatoes, raw 0.5 cup, chopped or sliced 16 0.2 3.5 0.8
Muscle Milk Protein Shake 1 serving 130 2.0 3.0 26.0
Peppers, sweet, red, sauteed 2 oz 75 7.2 3.7 0.6
Total 1,459 60.0 92.4 143.7
Calories
Grams Calories %-Cals
Calories 1,459
Fat 60.0 530 36 %
Saturated 11.4 101 7 %
Polyunsaturated 12.2 107 7 %
Monounsaturated 28.4 251 17 %
Carbohydrate 92.4 337 23 %
Dietary Fiber 16.9
Protein 143.7 595 41 %
Alcohol 0.0 0 0 %
Fat (36%) Carbs (23%)
Protein (41%) Alcohol (0%)
Food log for today:
http://fitday.com/fitness/PublicJournals.html?Owner=weealip
Calories a little higher than normal (1962) but my ratios were okay (carbs 32%, fat 42%, protein 26%). Is 6 pieces of fruit plus a cup of berries too much fruit for one day? Getting back into having a shake before dinner to boost my protein intake.
Fat (53%) Carbs (22%) Protein (25%)
Raspberries, red, raw 2 cup 128 1.6 29.4 3.0
Blackberries, raw 2 cup 124 1.4 27.7 4.0
Lettuce, salad with egg, tomato, and/or carrots, with or wit… 0.47 lb 114 5.8 7.7 8.0
Egg, whole, cooked, scrambled 0.5 lb 379 27.7 5.0 25.2
Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
Almonds, roasted 1 oz (22 whole kernels) 172 15.6 5.0 6.0
mahi mahi (3 oz) 1 serving 90 1.0 0.0 20.0
Lamb, roast, cooked 10 thin slice (approx 3″ dia x 1/8″) 372 25.4 0.0 33.5
Mixed salad greens, raw 0.35 lb 27 0.4 5.1 2.4
Whole Foods Balsamic Vinaigrette 1 serving 160 17.0 2.0 0.0
Wegmans Sparkling Water (Lemon) 2 serving 0 0.0 0.0 0.0
Tea’s Tea Pure Green 1 serving 0 0.0 0.0 0.0
Smoked link sausage, pork 1 little link (2″ long x 3/4″ dia) 62 5.1 0.3 3.6
Total 1,700 101.3 101.3 105.9
Total 1,885 77.9 137.8 165.5
Egg, whole, boiled 2 large 154 10.6 1.1 12.5
strawberries-1c. 1/2s 1.5 serving 74 0.0 18.0 1.5
Spinach, raw 5 cup 34 0.6 5.4 4.3
Tomatoes, raw 2 medium slice (1/4″ thick) 7 0.1 1.6 0.4
Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
Chicken, breast, roasted, broiled, or baked, skin not eaten 10 oz, boneless, cooked, skinless 458 9.9 0.0 86.1
Broccoli, raw 2 cup 60 0.7 11.7 5.0
Banana, raw 2 medium (7″ to 7-7/8″ long) 210 0.8 53.9 2.6
chili infused olive oil 2 serving 240 26.0 0.0 0.0
Almonds 0.25 oz (22 whole kernels) 41 3.6 1.4 1.5
Beef steak, broiled or baked, lean only eaten 6 oz, boneless, cooked, lean only 318 11.3 0.0 50.7
garlic infused oil 1 serving 120 14.0 0.0 0.0
Pear, raw 1 medium pear (approx 2-1/2 per lb) 96 0.2 25.7 0.6
Total 1,885 77.9 137.8 165.5
Calories
Grams Calories %-Cals
Calories 1,885
Fat 77.9 698 37 %
Saturated 17.4 157 8 %
Polyunsaturated 6.7 59 3 %
Monounsaturated 24.9 223 12 %
Carbohydrate 137.8 504 27 %
Dietary Fiber 28.3
Protein 165.5 686 36 %
Alcohol 0.0 0 0 %
Fat (37%) Carbs (27%)
Protein (36%) Alcohol (0%)
Carbs 34/fat 42/ protein 24
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,641 80.3 144.1 104.9
Cantaloupe (muskmelon), raw 1.5 cup 80 0.4 19.1 2.0
EAS Choc Protein 0.5 serving 70 1.0 1.5 13.5
Almond Milk unsweetened/Al Dream brand – 1 cup 2.5 serving 75 6.2 2.5 2.5
Almond butter 2 tablespoon 203 18.9 6.8 4.8
Nuts, coconut meat, dried (desiccated), not sweetened 1.5 oz 281 27.4 10.1 2.9
Lettuce, green leaf, raw 1.5 cup shredded 8 0.1 1.5 0.7
Sunflower seeds, hulled, unroasted 0.25 cup, hulled 205 17.8 6.8 8.2
Cucumber, raw 0.3 large (8-1/4″ long) 10 0.1 1.8 0.5
Radish, raw 2 medium (3/4″ to 1″ dia) 1 0.0 0.3 0.1
Vinegar, balsamic 2 tbsp 28 0.0 5.4 0.2
Vegetable stew without meat 3 cup 399 7.0 69.3 19.1
Protein Shake – Isopure 1 serving 210 1.0 0.0 50.0
Apple, raw 1 medium (2-3/4″ dia) (approx 3 per lb) 72 0.2 19.1 0.4
Total
Darn it.. my protein # was low again. I think I need to fit in a protein shake every day.. rather now though.
Egg omelet 3 large egg, 288, 21.4, 3.5, 20.
Pepper, raw 0.5 cup, 15, 0.1, 3.5, 0.6
Ham, fresh, cooked 0.5 cup, cooked, diced, 182, 11.7, 0.0 17.9
Mixed salad greens, raw 4 cup, shredded 38, .5, 7.1, 3.3
Pistachio nuts 0.5 cup, shelled 364, 29.4, 17.3, 13.7
Carrots, baby, raw 0.5 lb, 79, 0.3, 18.7, 1.5
Olive oil 1 tablespoon, 119, 13.5, 0.0, 0.0
Vinegar, balsamic 3 tbsp, 42, 0.0, 8.2, 0.2
Egg, white only, cooked 1 cup, 84, 0.3, 1.2, 17.7
Raw Parmigiano Reggiano 3 serving, 60, 4.5, 0.0, 6.0
Grapes, raw 2 cup, 221, 0.5, 57.9, 2.3
Total = 1,493, 82.3, 117.2, 83.7
Fat (48%) Carbs (30%) Protein (22%)
http://fitday.com/fitness/PublicJournals.html?Owner=turbojonls
Fat(55%)/Carbs(19%)/Protein(26%) – 2900 calories.
Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete
Total
1,812
83.3
223.6
66.5
Grapes, raw
52
0.1
13.6
0.5
Orange, raw
86
0.2
21.6
1.7
Apple, raw
110
0.4
29.3
0.6
Squash, winter, butternut, cooked, baked, with salt
41
0.1
10.8
0.9
Almond butter
101
9.5
3.4
2.4
Squash, summer, zucchini, includes skin, cooked, boiled, dra…
22
0.1
5.3
0.9
Chicken
180
10.2
0.0
20.6
Cranberries, dried
85
0.4
22.6
0.0
Protein powder
93
2.1
11.4
7.2
Almond Milk
60
2.5
8.0
1.0
Banana, raw
53
0.2
13.5
0.6
Egg, whole, cooked
83
6.1
0.6
6.1
Almond Milk
15
0.6
2.0
0.2
Coffee
2
0.0
0.1
0.3
Cashew nuts, roasted, without salt
329
27.1
16.9
9.5
Walnuts
185
18.5
3.9
4.3
Strawberries, raw
24
0.2
5.8
0.5
Almonds, unroasted
28
2.4
0.9
1.0
Protein powder
93
2.1
11.4
7.2
Banana, raw
53
0.2
13.5
0.6
Apple juice
117
0.3
29.0
0.1
Total
1,812
83.3
223.6
66.5
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Calories
Nutrition
%-RDA/AI Graph
Cal. Balance
Custom Nutrition Goals
Grams Calories %-Cals
Calories
1,812
Fat
83.3
712
39
%
Saturated
13.4
115
6
%
Polyunsaturated
27.1
231
13
%
Monounsaturated
32.6
277
15
%
Carbohydrate
223.6
839
46
%
Dietary Fiber
27.0
Protein
66.5
258
14
%
Alcohol
0.0
0
0
%
Breakfast:
scoop protein, banana, pineapple (1c), mango 1c., almond milk
2 hb eggs
apple, handful of almonds, dried mango mixture
chicken breast, 2 slices avocado, 1/2 cup of tomatoes with fresh basil
pumpkin seeds 1/4 cup
cup of berries
3/4 eggwhites, protein powder, tbsp almond butter, banana pancake- yums
fitday: breakfast, lunch, snack.
Egg, whole, raw
72
5.0
0.4
6.3
Mango, raw
135
0.6
35.2
1.1
Pineapple, raw
74
0.2
19.6
0.8
vanilla almond milk
40
3.0
2.0
1.0
Apple, raw
72
0.2
19.1
0.4
Almonds, roasted
238
21.7
6.9
8.3
Chicken, breast
144
5.7
0.0
21.8
Tomatoes, raw
16
0.2
3.5
0.8
Olive oil
60
6.8
0.0
0.0
Avocado, raw
32
2.9
1.7
0.4
Vinegar, balsamic
14
0.0
2.7
0.1
Total
896
46.2
91.1
40.9
Cauliflower, cooked 162 10.9 14.4 6.3
Squash, zucchini cooked 29 0.1 7.1 1.2
Spinach, cooked 78 4.4 7.2 5.6
Chicken, breast 277 10.9 0.0 41.9
Total 546 26.3 28.7 55.0
Fat 43% Protein 39% Carbs 19%
I thought my numbers would be so much better. The plate was almost all veggies. Guess not enough:(
http://www.fitday.com/fitness/PublicJournals.html?_a_Date=1272844800.&_a_User=Ms.M.Atkinson%40gmail.com
http://fitday.com/fitness/PublicJournals.html?Owner=chmcevoy
Good night!
Total for Day Fat (28%) Carbs (29%) Protein (42%)
Weight: 182 (-3)
Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete
Total
1,805
57.7
144.3
191.4
Egg omelet or scrambled egg
2
large egg
192
14.3
2.3
13.6
Ham, prosciutto
3
oz
166
7.1
0.3
23.6
Broccoli, cooked
2
cup
205
10.2
26.4
8.7
Chicken, breast
4
oz, boneless, cooked
222
8.7
0.0
33.5
Orange juice
6
oz
77
0.1
18.5
1.2
Whey Protein Powder – Whole Foods
3
serving
240
3.0
6.0
48.0
Bacon, cooked
2
thin slice (yield after cooking)
54
4.2
0.1
3.7
Strawberries, raw
0.5
cup
24
0.2
5.8
0.5
Grapefruit, raw
1
large (approx 4-1/2″ dia)
106
0.3
26.8
2.1
Fish, halibut, cooked, with skin (Alaska Native)
7
oz
224
5.4
0.0
43.9
Shrimp, steamed or boiled
5
large shrimp (shelled)
41
0.7
0.4
8.0
Raspberries, raw
0.5
cup
32
0.4
7.3
0.7
Blackberries, raw
0.5
cup
31
0.4
6.9
1.0
Coffee, espresso
1
fl oz
1
0.1
0.0
0.0
Tangerine, raw
4
small (2-1/4″ dia)
148
0.9
37.4
2.3
Carrots, cooked
0.5
cup
41
1.9
6.0
0.6
Total
1,805
57.7
144.3
191.4
Made a yummy almond and pecan encrusted tilapia tonight…YUM and crunchy which was nice.
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,474 81.5 81.9 114.2
Egg, whole, cooked 2 large 167 12.2 1.3 12.3
Turkey bacon, cooked 3 thin slice (yield after cooking) 92 6.7 0.7 7.1
Strawberries, raw 10 small (1″ dia) 22 0.2 5.4 0.5
Pineapple, raw 0.25 cup, diced 19 0.0 4.9 0.2
Turkey 3 thin slice (approx 3″ x 2″ x 1/8″) 78 2.9 0.0 12.1
Avocado, raw 0.5 avocado, California (black skin) 138 12.7 7.4 1.7
Tomatoes, raw 2 wedge (1/4 of medium tomato) 11 0.1 2.4 0.5
Vinegar, balsamic 1 tbsp 14 0.0 2.7 0.1
Peppers, sweet, yellow, raw 6 strips 8 0.1 2.0 0.3
Strawberries, raw 3 medium (1-1/4″ dia) 12 0.1 2.8 0.2
Pineapple, raw 0.25 cup, diced 19 0.0 4.9 0.2
Grapes, raw 10 grape, seedless 34 0.1 9.0 0.4
Cantaloupe (muskmelon), raw 1 small wedge (1/8 of small melon) 19 0.1 4.5 0.5
Almonds 1 oz (22 whole kernels) 164 14.4 5.6 6.0
Orange, raw 1 medium (2-5/8″ dia) 62 0.2 15.4 1.2
Protein Powder 1 serving 120 1.0 3.0 24.0
Fish, tilapia, cooked, dry heat 6 oz 218 4.5 0.0 44.5
Olive oil 1 tablespoon 119 13.5 0.0 0.0
Pecans 0.5 oz (20 halves) 98 10.2 2.0 1.3
Almond Milk 1 serving 60 2.5 8.0 1.0
Total 1,474 81.5 81.9 114.2
Calories
Grams Calories %-Cals
Calories 1,474
Fat 81.5 708 48 %
Saturated 14.3 126 9 %
Polyunsaturated 15.2 131 9 %
Monounsaturated 43.4 374 25 %
Carbohydrate 81.9 304 21 %
Dietary Fiber 19.8
Protein 114.2 454 31 %
Alcohol 0.0 0 0 %
Fat (48%) Carbs (21%)
Protein (31%) Alcohol (0%)
Total 1,328 51.0 109.0 122.0
Almost got ratio: about 1/3 of everything across board —
best meal proportionate:
lunch: chicken breast, cooked spinach, strawberries/grapes.
Banana, raw 1 medium (7″ to 7-7/8″ long) 105 0.4 27.0 1.3
Almond butter 1 tablespoon 101 9.5 3.4 2.4
Chicken, breast, skin not eaten 5 oz, boneless, cooked, skinless 229 5.0 0.0 43.1
Watermelon, raw 2 cup 91 0.5 23.0 1.9
Berries, raw 2 cup 95 0.9 23.0 2.0
WHEY PROTEIN POWDER 1 serving 110 1.0 2.0 24.0
almond milk 1 serving 60 2.5 8.0 1.0
Strawberries, raw 1 cup 49 0.5 11.7 1.0
Turkey, ground 4 oz, cooked 261 14.6 0.0 30.4
Spinach, cooked 1 cup 78 4.4 7.2 5.6
Pumpkin and/or squash seeds, hulled, roasted, salted 1 oz 148 11.9 3.8 9.3
Total 1,328 51.0 109.0 122.0
Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete
Total
1,683
68.7
138.9
104.1
Egg omelet or scrambled egg
2
jumbo egg
232
17.3
2.8
16.5
Coffee
2
coffee cup (6 fl oz)
4
0.1
0.2
0.4
Apple, raw
1
medium (2-3/4″ dia) (approx 3 per lb)
72
0.2
19.1
0.4
Orange juice
2
cup
226
0.3
54.3
3.4
Orange, raw
2
medium (2-5/8″ dia)
123
0.3
30.8
2.5
Chicken
3
oz, boneless, cooked
202
11.5
0.0
23.0
Lettuce, raw
2
cup, shredded or chopped
15
0.2
3.3
1.0
Strawberries, raw
1
cup
49
0.5
11.7
1.0
Blackberries, raw
1
oz yields
12
0.1
2.6
0.4
Fish, halibut, greenland, cooked, dry heat
5
oz
339
25.1
0.0
26.1
Whey Protein powder
1
tablespoon (9.3 g)
80
0.5
2.0
16.0
Almond milk
1
serving
60
2.5
8.0
1.0
Beef steak
1
oz, boneless, cooked
71
4.3
0.0
7.7
Ham, minced
1
oz
75
5.9
0.5
4.6
Alcoholic beverage, wine, table, red
1
serving 5 fl oz
125
0.0
3.8
0.1
Total
1,683
68.7
138.9
104.1
Food Name
Amount
Unit
Cals
Fat (g)
Carbs (g)
Prot (g)
Delete
Total
2,221
91.8
191.4
178.8
Egg, whole, fried
5
large
436
33.8
2.1
31.2
Broccoli, cooked
14.25
oz
219
10.8
28.2
9.3
Strawberries, raw
12
oz
109
1.0
26.1
2.3
Chicken, breast, skin not eaten
6
oz, boneless, cooked, skinless
275
5.9
0.0
51.7
Almonds
2.25
oz (22 whole kernels)
369
32.3
12.6
13.6
Apple, raw
3
medium (2-3/4″ dia) (approx 3 per lb)
215
0.7
57.2
1.1
Oranges, raw, navels
2
fruit (2-7/8″ dia)
137
0.4
35.1
2.5
Turkey or chicken breast, prepackaged or deli, luncheon meat
0.85
lb
401
6.4
16.2
65.8
Carrots, raw
2
large (7-1/4″ to 8-1/2″ long)
59
0.3
13.8
1.3
Total
2,221
91.8
191.4
178.8
Calories
Grams Calories %-Cals
Calories
2,221
Fat
91.8
800
36
%
Saturated
17.7
157
7
%
Polyunsaturated
20.6
178
8
%
Monounsaturated
43.2
375
17
%
Carbohydrate
191.4
703
32
%
Dietary Fiber
49.3
Protein
178.8
720
32
%
Alcohol
0.0
0
0
%
Fat (36%) Carbs (32%)
Protein (32%) Alcohol (0%)
Breakfast-
10 oz almond milk
protein powder
3 oz salmon
1.5 bowls homemade vegetable chicken soup
8 slices turkey bacon
1 grapefruit
2 oz grapes
Dinner-
3 oz spinach
1/2 chicken breast
1 oz sunflower kernels
0.5 oz walnuts
1 tbsp olive oil
1 tbsp balsamic vinegar
8 oz almond milk
protein powder
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g)
Milk, whole 439 23.8 33.1 23.6
Almonds 164 14.4 5.6 6.0
Banana, raw 105 0.4 27.0 1.3
Blackberries, raw 186 2.1 41.5 6.0
Strawberries, raw 195 1.8 46.7 4.1
Pineapple, raw 149 0.4 39.2 1.7
Lettuce, raw 15 0.2 3.3 1.0
Turkey 131 4.9 0.0 20.2
Almond butter 405 37.8 13.6 9.7
Apple, raw 72 0.2 19.1 0.4
Celery, raw 6 0.1 1.2 0.3
Total 1,867 86.0 230.1 74.1
Fat ( 39 %)
Carbs ( 45 %)
Protein ( 15 %)
TOTAL (2913 calories, 36.0% fat, 22.4% carb, 41.6% protein)
BREAKFAST (1.5% fat, 93.9% carb, 4.6% protein)
Coffee, espresso 4 espresso cup (2 fl oz) 5 0.4 0.0 0.3
Coffee, espresso, decaffeinated 4 espresso cup (2 fl oz) 0 0.4 0.0 0.2
Orange juice, Odwalla 16 fl oz 220 0.0 50.0 2.0
Banana, raw 1 medium (7″ to 7-7/8″ long) 105 0.4 27.0 1.3
LUNCH (52.4% fat, 13.8% carb, 33.8% protein)
Primal Pizza Dough (1 serving = 1 Pizza) 0.5 serving 831 74.5 24.4 6.3
Lemon, raw 2 wedge or slice (1/8 of one 2-1/8″ dia lemon) 4 0.0 1.3 0.2
Cucumber, raw 1 cup, unpared, chopped 17 0.2 3.1 0.8
Blackberries, raw 0.25 cup 15 0.2 3.5 0.5
Ground beef or patty, cooked 10 oz, cooked 740 48.1 0.0 71.5
DINNER (34.5% fat, 16.6% carb, 48.9% protein)
Tuna, fresh, raw 4 oz, boneless, raw 122 1.1 0.0 26.5
Tea, unsweetened 0.3 mug (8 fl oz) 1 0.0 0.2 0.0
Steak, cooked, lean and fat eaten 12 oz, boneless, cooked 853 50.5 0.0 93.2
Total 2,913 175.8 109.4 202.8
Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 2,499 87.0 245.6 201.8
Almond butter 1 tablespoon 101 9.5 3.4 2.4
almond Milk 1 serving 70 2.5 10.0 2.0
Apple, raw 3 large (3-1/4″ dia) (approx 2 per lb) 331 1.1 87.8 1.7
Banana, raw 3 large (8″ to 8-7/8″ long) 363 1.3 93.2 4.4
Egg omelet or scrambled egg 2 large egg 192 14.3 2.3 13.6
Mushrooms, cooked 0.5 cup 38 2.2 4.2 1.7
Protein powder 35 grams 140 2.5 3.0 27.0
Turkey 4 medium slice (approx 3″ x 2″ x 1/4″) 209 7.9 0.0 32.4
Tomatoes, raw 2 thin/small slice 5 0.1 1.2 0.3
Chicken, wing, skin not eaten 8 small wing (yield after cooking, bone and skin removed) 274 11.0 0.0 41.1
Carrots, raw 4 large (7-1/4″ to 8-1/2″ long) 118 0.7 27.6 2.7
Beef, roast, roasted 4 medium slice (approx 4-1/2″ x 2-1/2″ x 1/4″) 448 29.1 0.0 43.5
almond Milk 1 serving 70 2.5 10.0 2.0
Protein powder 35 grams 140 2.5 3.0 27.0
Total 2,499 87.0 245.6 201.8
Fat (31%) Carbs (36%)
Protein (33%) Alcohol (0%)
Better late than never…
Banana, raw 1 medium (7″ to 7-7/8″ long) 105 0.4 27.0 1.3
Egg, whole, boiled 2 medium 136 9.3 1.0 11.0
Lettuce, arugula, raw 1.5 cup 8 0.2 1.1 0.8
Olives, black 6 medium 25 2.3 1.5 0.2
Tomatoes, raw 0.25 cup, cherry tomato 7 0.1 1.5 0.3
Walnuts 1 oz (14 halves) 185 18.5 3.9 4.3
Turkey or chicken breast, prepackaged or deli, luncheon meat 2 slice (1 oz) 59 0.9 2.4 9.7
Olive oil 1 tablespoon 119 13.5 0.0 0.0
Vinegar, balsamic 2 tbsp 28 0.0 5.4 0.2
Almonds, roasted 0.25 cup 238 21.7 6.9 8.3
Raspberries, raw 1 cup 64 0.8 14.7 1.5
Salmon, baked or broiled 1 medium salmon steak (5/8″ thick) 243 10.7 0.7 34.0
Beans, string, green, cooked 1 cup 82 4.3 10.7 2.5
Squash, winter type, baked 1 cup, cubes, all varieties 151 4.2 29.6 1.7
Walnuts 0.5 oz (14 halves) 93 9.2 1.9 2.2
Calories: 1543
Fat (54%) Carbs (26%) Protein (20%) Alcohol (0%)
Total 1,468 50.4 134.9 131.8
almond milk 1 serving 60 2.5 8.0 1.0
Apple, raw 2 medium (2-3/4″ dia) (approx 3 per lb) 144 0.5 38.1 0.7
Banana, raw 2 medium (7″ to 7-7/8″ long) 210 0.8 53.9 2.6
Almonds 1 oz (22 whole kernels) 164 14.4 5.6 6.0
Chicken, breast 1 medium breast (yield after cooking, bone removed) 383 15.1 0.0 57.9
Egg omelet or scrambled egg 2 large egg 192 14.3 2.3 13.6
Berries, raw 2 cup 95 0.9 23.0 2.0
Whey protein powder 2 serving 220 2.0 4.0 48.0
green tea 3 serving 0 0.0 0.0 0.0
Total 1,468 50.4 134.9 131.8
Fat (30%) Carbs (34%)
Protein (36%) Alcohol (0%)
Pork, fresh, loin, country-style ribs, separable lean only, …
8
oz
560
33.6
0.0
60.3
GNC Whey Protein powder
56
grams
200
3.0
12.0
34.0
Banana, raw
2
medium (7″ to 7-7/8″ long)
210
0.8
53.9
2.6
Coffee
32
fl oz
10
0.2
0.4
1.1
Splenda
1
serving
0
0.0
1.0
0.0
Apple, raw
1
medium (2-3/4″ dia) (approx 3 per lb)
72
0.2
19.1
0.4
Mixed salad greens, raw
3
cup, shredded or chopped
28
0.4
5.3
2.5
Cucumber, raw
4
slice
3
0.0
0.6
0.2
Broccoli, raw
1
cup, chopped
30
0.3
5.8
2.5
Sea bass, baked or broiled
6
oz, boneless, cooked
252
9.9
0.8
37.7
Total
1,366
48.4
99.0
141.2
Fat (32%) Carbs (26%)
Protein (42%) Alcohol (0%)
Eggs, Wegmans, Organic
280
16.0
0.0
24.0
Almond Milk, Almond Breeze
90
3.8
12.0
1.5
Universal Super Whey Pro
100
1.0
5.0
17.5
Blackberries, raw
62
0.7
13.8
2.0
Apple, raw
110
0.4
29.3
0.6
Cashew nuts
329
27.1
17.1
9.5
Beef steak
571
34.0
0.0
61.9
Spinach, raw
7
0.1
1.1
0.9
Carrots, baby, raw
35
0.1
8.2
0.6
Almond Butter, MaraNatha Crunchy
190
17.0
7.0
6.0
Orange, raw
62
0.2
15.4
1.2
Cashew nuts
165
13.5
8.6
4.8
Total
2,001
113.9
117.5
130.5
WEIGHT 161.6
51f,23c,27p