Weekly summary

156.8 and 35.5% body fat. Weight-wise, we are back to freshman and sophomore year of high school.

Sometimes I'm surprised at how easy this is. My ticker is visibly more than halfway to goal, and my goal is to lose 50 pounds! All I did was start keeping track of the numbers, and then do my datamonkey thing, and in 4 months I've lost almost twice as much as I ever did in high school (which, each time, took 3-4 months). Sometimes I do struggle with what I know to be counterproductive impulses, or find it hard to eat as few calories as I want to for the day, but even when I indulge I still usually push a deficit. It just might not be -500. It's also so strange how it wasn't hard for me to overeat in the range of 2200-2500 for years, and just a nice dinner with drinks can go over 1000 without seeming like a lot - yet in my everyday life, now, 2000 calories seems like a ton of food. I feel now like it would be hard to maintain a weight that required more than 1800 cals a day.

Quick stats: average kcals/day 1747, 1 cardio, 2 yoga, 1 CSF, average est. balance -372, -1.6 lbs.

To put this in better perspective, I've lost net 0.8 pounds in the last 2 weeks, or 4.8 pounds since the beginning of phase 2 (a little less than 4 weeks ago).

This week I did a mixed workout, where I transitioned quickly according to what I felt like between treadmill, elliptical, resistance machines, and yoga. I'm calling that a "CSF workout" for cardio-strength-flexibility. If I only did two of those things in a mixed workout, I could abbreviate it accordingly.Also, "cc" indicates "calories computed", meaning the calories the machines told me I burned, and then I estimate the rest.


I also have new notation for the food part, in connection with my "healthy diet" evaluation. V = servings of fruits and vegetables, d = servings of dairy (that are NOT empty food), M = ate meat that day, E = percent of empty calories. I will have to come up with a scale that standardizes these variables to each other if I want to do a weekly evaluation though.

Friday 10/8

Toast with peanut butter, vanilla yogurt, and 1 grapefruit with sugar (110+95+105+60+30=400)
Cheese, tomato, and avocado sandwich  and coffee with coca (220+110+20+100+45=495)
Apple and cheese (100+110=210)
Black-eyed peas & cabbage over rice, brussels sprouts, and wine (250+40+125=415)
Ice cream (450)

400+450+45+210+415+450=1970 + Mixed CSF workout (40 min, 218cc)
V=5, d=3, E=27%

Thursday 10/7

Oatmeal with cream and sugar, 1/2 grapefruit with sugar(150+40+30+30+15=265)
Peanut butter sandwich, apple, and coffee with cocoa/powdered milk (220+190+100+70+60=640)
Baby avocado (100)
Gum (5)
Chicken, potatoes, a few oil-baked asparagus and snap peas (300+150+75=525)

265+640+100+5+525=1535 + 1 hr yoga
V=4, d=1, M, E=8%

Wednesday 10/6

1 egg, 1 slice buttered toast, and 2 kiwis (70+110+100+100=380)
2 cups coffee with cocoa and/or powdered milk (90+15+60+35=200)
Tuna and cheese sandwich (110+110+75=295)
Chocolate chip cookie and apple chunks (115+25=140)
Rice and beans with corn, tomato, and avocado (230+50+20+100=400)
2 spoonfuls peanut butter (190)

380+200+295+140+400+190=1605 + Outdoor run (1.0 mi) and walk (1.0 mi) and trunc. pull-ups
V=4, d=2, M, E=18%

Tuesday 10/5

Granola and yogurt (250+105=355)
2 cups coffee with cocoa and nonfat dry milk (220)
Avocado and egg sandwich and a pluot (70+100+100+70=340)
Skim milk (110)
Matzo ball soup/5 balls, and tuna with olive oil and mustard (250+75+10=335)

355+220+340+110+335=1360 + 1 hr yoga

Monday 10/4

Egg, toast, vanilla yogurt, and 1/2 grapefruit with sugar (70+110+105+30+15=330)
TC sandwich and kiwi (430+50=480)
Tortilla chips, American cheese slices, and hot cocoa (100+100+90=290)
Caprese crackers (65+75+40=180)
Pluot, baby avocado, and a slice of bread (70+80+100=250)
Spoonful of peanut butter and chai with cream and sugar (95+50+30=175)
2 spoonfuls cream cheese (90)

330+480+290+180+250+175+90=1795 + no exercise

Sunday 10/3

Breakfast out (795)
    Potatoes and ketchup (400+45=445)
    Veggie sausage (240)
    Coffee and cream (45+30=75)
    Small almond cookie (25)
Apple and peanut butter (100+190=290)
Bean soup and cheese (300+220=520)

795+290+520=1605 + no exercise

Saturday 10/2

Bread with cream cheese (200+135=335)
Odwalla bar (210)
Piece of starfruit (10)
Quart of chocolate soymilk (600)
Mac and cheese with tuna and peas (300+50+50+75=475)
ThinkThin bar (230)
Bread and butter (100+100=200)
Ice cream (300)

335+210+10+600+475+230+200+300=2360 + no exercise