Diet Log until Basic Training.

Thunderkopf said:
Give it about 2 weeks and then your body will become accustomed to IF.

By the way, it looks like you've met your goals already. Are you doing IF for body recomposition?
Click to expand...

2 weeks. Okay then, that seems fine.

I'm very happy meeting my goal of 140 with my regular diet and IF. I'm doing IF just to try something new, but body composition would be a definite benefit. Did you do your IF/Keto diet for body recomp or just to lose weight?
 
I'm cutting on the IF/Keto diet. I'm trying to lose 20-25 lbs. in 6-8 weeks with minimal muscle loss.

If you're doing a slow recomposition, I recommend getting your macros from the Leangains calculator website: http://sareyko.net/leancalc/
 
10:45- EAS drink and fiber one bar
12:45- Zone Protein bar
15:45- Two small pieces of bread(120 calories total)
18:30- Brown Rice, Sausage, meat pie

Fluid Intake- At least 70 ounces of fluid.

Miscellaneous: Vitamins.

Weight before dinner:139.5

Everything is extremely sore from lifting this morning.....
 
10:45- Bag of Special K cereal. Gotta get rid of it somehow, especially with me not eating breakfast due to IF.
12:40- Zone Protein Bar
15:00- EAS Whey drink.

18:45- Cooked my own dinner! White rice, chicken breast, tofu, carrots, avocado and a potato. Very happy with my cooking. Just hope it doesn't give me stomach poisoning tomorrow.

Miscellaneous- Vitamins.

Fluid intake- At least 70 ounces.

Weight before dinner: 140.0
 
10:45- Zone Peanut Butter and Fiber One.
12:40-Bag of cereal.
16:20- chicken dumpling soup,carrots and tofu.
17:35-4 pieces of bbq chicken chicken.
19:00-White rice, beef, chinese char sau, and milk

Ate past the eat window, woops.

Fluid intake-over 40 ounces.

Weight at 16:00-139.5
 
Hard to stay to if on weekends due to family...

11:10-Banana and lactaid milk.
11:45- 8 Milano cookies cookies.
12:30-Thin white noodles with chinese vegetables and an egg.
19:00-White rice, beef,celery
20:30-Strawberries and coffee candy.

As seen above, ive broken 16:8, ill be on it tomorrow.

Didn't check weight
 
Haven't been paying as close attention to Macros as I should have been. I thank Thunderkopf for the calculator that he posted in this thread.

Neat little picture that reminds me of what I need to do.

So basically:
M,W,F: 115g, 369g Carbs, 90g Fat=2424 Calories
T,Thrs: 115g Protein, 68g Carbs, 55g Fat =1550 Calories

Huh, going to be hard to count all of this, but I will try my best.

Don't really see why I need so much protein. Eating so much protein seems insane to me as it is just so much. 80 grams of protein seems much better to me.
 

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10:05- Peanut Bread.
12:00- Asian Buffet....So many asian stuff.
16:30- Smoothie. 300ml water+200ml milk+125ml Naked berry juice. Added kale, carrots, and an apple in.
19:30- White rice, Char Sau meat, roasted pig.

Hard doing IF on weekends due to family as said yesterday. Will be getting back on the horse tomorrow.

Fluid Intake: At least 30 ounces, probably way higher though.

Weight at 14:30-140.0
 
10:35-Banana
12:40-Zone Protein Bar
14:50-EAS Whey drink
18:00- Brown Rice, avocado, potato, carrots, bbq chicken, roast pork, and a glass of milk

Miscellaneous: Vitamins

Fluid Intake: Over 80 ounces.

Protein count: (1.3g from Banana)+(14g from Zone Protein bar)+(17g from EAS drink)+(4g from brown rice)+(2.9g from Avocado)+(4.3g from Potato)+(4g from Milk?)+(9g chicken)+(18 g pork)=70.2 grams that I can count.

Carb count: (27g from Banana)+(24g from Zone)+(1.5g EAS)+(39g Brown Rice)+(12g Avocado)+(37g Potato)+(12g Milk)+(0g chicken)+(2.1g pork)=154.6g

Fat count: (.4g Banana)+(7g Zone)+(2.5g EAS)+(1.5g Brown Rice)+(21g Avocado)+(.2 Potato)+(2.4g Milk)+(18g Chicken)+(8g Pork)=61g

Total calories:1409...Hm, I'm not sure my numbers are completely accurate, but that is what I got from my numbers.

Weight at 16:35-140.5
 
10:45-Banana
12:40- Half an avocado.
14:50- Zone Protein bar
18:20- 1.5 bowls White rice, roast pork and char sau meat, which are leftovers from Sunday. Also had an egg, chinese Vegetables, and a glass of milk.

Miscellaneous: Vitamins

Fluid Intake: At least 60 ounces.

Protein count: (1.3g from Banana)+(14g from Zone Protein bar)+(1.45g Avocado)+(4g Egg)+(6g white rice)+(8g milk)+(?from char sau and pork)=At least 34.75g

Carb count: (27g from Banana)+(24g from Zone)+(6g Avocado)+(.4g Egg)+(72g rice)+(3g Vitamins)+(12g milk)+(?from char sau and pork)=At least 144.4g

Fat count: (.4g Banana)+(7g Zone)+(10.5g Avocado)+(7g Egg)+(5g milk)+(?from char sau and pork)=At least 29.9g

Fat equals 9 calories
Carbs equal 4 cal
Protein equals 4 cal
So I don't have to keep clicking on my small thumbnail.

Total calories: Numbers from my macros say that I've consumed 985.7..... That seems really really low, understandably because I couldn't factor in the meat. I'd estimate the amount to be around 1600.
 
10:45- Sandwich. Bread+mayo+bacon
13:00- Banana
18:30-White rice, avocado, boiled chicken.

Miscellaneous: Vitamins+ 45 cal gatorade

Too lazy to do protein, fat, and carb counts.

Fluid Intake: At least 60 ounces.

Also, my blender bottle came today! I'll be making smoothies to drink within my 8 hr window. This will probably replace one of the meals during school.

Weight at 16:35-139.0! Awesome.
 
Put that new blender bottle to great use today.

Made a 24 ounce smoothie. 7 ozs of water, 13 ounces of milk, a whole apple, carrots, kale, a mandarin orange, and some frozen berries.

10:45- 10 oz of the smoothie.
13:00-10 oz of the smoothie.
16:45-Taco Bell's Chiptole Chicken Loaded Grillers.
17:05-Taco Bell's Beefy Frito Burrito+4 oz of the smoothie.
18:30= Chicken dumpling soup+ Jamaican meat patty.

Miscellaneous: Vitamins

Fluid Intake: At least 30 ounces.

Met with recruiter today for DEP CC and found out my weight was 137.5! Celebrated with Taco Bell, and very happy with the results.

IF and the blender bottle make my life that much easier.

Protein: (15g Chiptole Chicken)+(13g Beefy)+(1g Carrots)+(20g soup)+(14g Jamaican)=69g Protein

Carbs: (37g Chiptole Chicken)+(55g Beefy)+(8g Carrots)+(38g soup)+(37g Jamaican)=175g Carbs

Fats: (16g Chiptole Chicken)+(18g Beefy)+(0g Carrots)+(8g Soup)+(22g Jamaican)=64g Fats

Those amounts above are not accurate due to me not knowing the values of all the fruit and milk I put into the smoothie.

I'm very happy with my results today, and hope to continue to lose a few more pounds if possible.

Weight at 17:00-137.5!!!
 
10:45-Zone bar plus eas drink.
13:00-12 oz of smoothie.
15:00-12 oz of smoothie
16:30-Instant noodles, tositos chips, 10 more ounces of smoothie.

Smoothie is made of kale, carrots, Orange, Apple, and a banana.

Fluid intake-70 ounces or more.

Miscellaneous- vitamins

Weight at 16:25-139.5
 
Switching off if on weekends as stated before.

09:30-Mac n cheese with peanuts
10:00-More nuts.
11:30-2 milano cookies
13:00-Fried rice, lots of it.
18:30- white rice, egg, tofu, chinese vegetables.
20:40-Strawberries.

Also drank several glasses of soy milk.

Fluid intake:Over 60 ounces.
 
10:10- Taro Bun
13:35- 22 oz of smoothie+tositos
17:00- 18 oz of smoothie
18:55- White rice, roast pork, vegetables, and half an avocado.

Smoothie is made up of kale, carrots, mandarin orange, chia seeds, and half an avocado.

Over ate pass the window, but tomorrow I will get it back on track.

Fluid intake: Over 60 ounces.

Miscellaneous: Vitamins


Weight at 12:40- 139.5
 
10:45- 12 oz smoothie
13:00-16 oz smoothie
16:30-10 oz smoothie
16:45- Fiber One bar
18:30- Rice with egg, broccoli, sausage, and half an avocado.

Smoothie was made with 8 ounces water, 12 ounces milk, half an avocado, kale, carrots, apple, orange, and frozen berrys. Made about 40 ounces of the smoothie.

Fluid Intake: Over 50 ounces.

Miscellaneous: Vitamins.

Didn't get weight until after dinner-142.5
 
10:45-14 oz smoothie
13:00-14 oz smoothie
17:00- 4 oz smoothie
18:30- White rice, carrots, meatballs. Tositos afterwards

Smoothie is made up of kale, carrots, apple, and frozen berries. 6 ounces of water, 10 ounces of milk. 32 oz smoothie

Miscellaneous: Vitamins

Fluid Intake: Over 60 ounces.

Weight at 17:05-139.5
 
Thought adding a few pictures in would help document my progress. I suppose that I will do a couple of pictures at the beginning of every month.







These pictures were taken at 16:35, and my weight was 137.0
 
10:45-Fiber one bar, 90 cal
13:00- EAS whey drink
15:35- Zone Protein bar
18:20- White rice, egg, beef, broccoli, and bok choy.

Fluid Intake: Over 30 ounces.

Miscellaneous: Vitamins.

Weight at 16:35-137.0

Today is the beginning of break, so I have the chance to prep most of my food from now to the 13th.
 
10:45-2 slices of bread, carrots, egg, three pieces of cold cuts, and a glass of milk.
13:50- Fiber one, 6 ice cream puffs.
15:00- Potato with 2 pieces of ham.
18:15- White rice, lettuce, few pieces of chicken with bbq sauce, and a beef patty. 45 cal gatorade on the side.

Fluid intake: Over 30 ounces.

Miscellaneous: Vitamins, which are almost completely gone. Have to get some more soon.

Weight at 10:15- 138.0
 
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