-
Log: Day 3
CW: 145 lbs (BMI: 23.4, Body fat: ~25%)
Goals: BMI around 20 and Body fat between 17%-20%
Sleep: 8.5 hours
Water: 7
Breakfast: 180cal/3.5g fat/3.5g protein/51.2g carbs
1/2 cup Fiber One (60 cal/1g fat/2g protein/25g carbs)
1 cup fresh, raw blueberries (84cal/0g fat/1g protein/21g carbs)
1/2 cup original, sugar-free almond milk (20 cal/1.5g fat/.5g protein/1g carb)
1 t table sugar (16 cal/0 fat/0 protein/4.2g carbs)
Snack: 405cal/18g fat/14g protein/49g carbs
Two slices whole-wheat bread (160 cal/2g fat/6g protein/30g carb)
1 serving peanut butter (200 cal/16g fat/8g protein/7g carbs)
1 serving homemade, SURE-JELL Strawberry Freezer Jam (45 cal/0 fat/0 protein/12g carbs)
Lunch: 462 cal/ 20.5g fat/22g protein/50g carbs
Two skinless, all-beef hotdogs (220 cal/18g fat/14g protein/2g carb)
Two slices whole-wheat bread (160 cal/2g fat/6g protein/30g carb)
1 cup organic baby carrots, raw (70 cal/0 fat/2g protein/16g carb)
Ketchup (6 cal/0 fat/0 protein/2g carb)
Mustard (6 cal/.5g fat/0 protein/0 carb)
Dinner: 500cal/20g fat/34g protein/48g carbs
Two slices whole-wheat bread (160 cal/2g fat/6g protein/30g carb)
2 servings Kim’s Homemade Chicken Salad (340cal/18g fat/28g protein/18g carbs)
TOTAL: 1,547cal/62g fat (38%)/73.5g protein (19%)/198.2g carbs (51.2%)
-
Log: Day 2
CW: 145 lbs (BMI: 23.4, Body fat: ~25%)
Goals: BMI around 20 and Body fat between 17%-20%
Sleep: 8 hours
Water: 4
Wake-up: Coffee (0 cal/0g fat/0g protein/0g carbs)
Brunch: 502cal/24g fat/18g protein/57g carb
Medium organic apple (80 cal/0g fat/0g protein/20g carbs)
1 cup roasted buckwheat kasha, cooked in extra virgin olive oil (230cal/10g fat/6g protein/33g carb)
2 fresh, farm eggs, fried (180cal/14g fat/12g protein/0g carbs)
Ketchup (12 cal/0 fat/0 protein/4g carb)
Snack: 1.5 cup organic baby carrots, raw (105 cal/0 fat/3g protein/26g carb)
Dinner: (490cal/18g fat/36.5g protein/46g carbs)
Homemade Meatloaf 4 oz (300cal/18g fat/30.5g protein/0g carbs)
Ketchup (12 cal/0 fat/0 protein/4g carb)
1/2 cup mixed vegetables (55cal/0g fat/3g protein/12g carbs)
Medium backed potato (122cal/0g fat/3g protein/30g carbs)
Dessert: 1 cup fresh, raw blueberries (84cal/0g fat/1g protein/21g carbs)
TOTAL: 1,181 cal/42g fat (32%)/58.5g protein (20%)/150g carbs (51%)
-
A leisurely walk around Baldwin Lake and the Flat River Trail. I saw a lot of beautiful flowers and wildlife, including my favorite the Black-Capped Chickadee! There were large swathes of new Lilly of the Valley and early mint springing up around the lakes. So beautiful!
-
-
Plus:
- Tested out some basic yoga
- And pushed myself with planks.
(And, no, I didn’t keep track. I just do it until I can’t anymore.)
-
NEW RECIPE: Stewed Tomatoes with Shrimp
Ingredients:
- Cocktail shrimp
- Variety tomatoes, qty as desired (all colors and sizes, large tomatoes roughly chopped)
- Garlic (1 T)
- 2 Green onion (chopped, whites and greens separated)
- Olive oil as desired
- Parsley and dill, chopped for garnish
- Peel shrimp
- Heat large skillet with oil on medium heat
- Brown garlic and whites of onion
- Add shrimp, fry until half cooked
- Add tomatoes
- After tomatoes begin to soften, lower heat and simmer until saucy.
- Plate and sprinkle with garnish and green onion.
I ate this plain, but it would be great over wild rice or another whole grain.Easy, delicious, nutritious, and fast. :)
-
What are you eating?
-
Plus:
- 20 chair dips
- 20 fire hydrants
- 20 second full-extended lateral plank
- 15 lateral sit-ups
- 10 minutes stretching
-
Weigh-in 2: Day 7
(PHOTO from http://www.freedigitalphotos.net/images/view_photog.php?photogid=3299)
________________________________________________
Getting back on the horse.
________________________________________________
My Statistics:
Height: 5’6” (167.6 cm)
Starting Weight: 148 lbs (67.1 kg)
Current Weight: 145 lbs (65.8 kg)
Change: -3 lbs/ -1.3 kg
Neck (at narrowest point): 12.5 in (31.75 cm) from 13 in (33 cm)
Biceps (R/L): 12.25 in/12.25 in (31.1 cm/31.1 cm) from 12 in/12 in (30.5 cm/30.5 cm)
Wrists (R/L): 6 in/ 6 in (15.2 cm/ 15.2 cm) from 6.25 in/6 in (15.9 cm/15.2 cm)
Chest: 31.5 in (80 cm) from 31.5 in (80 cm)
Bust: 37.5 in (95.25 cm) from 36.5 in (92.7 cm)
Waist (at narrowest point): 27 in (68.6 cm) from 28 in (71.1 cm)
Navel: 30 in (76.2 cm) from 30.5 in (77.5 cm)
Hips (at widest point): 39.5 in (100.3 cm) from 40.5 in (102.9 cm)
Thighs (at widest point, R/L): 24 in/ 24 in (61 cm/ 61 cm) from 24 in/ 24 in (61 cm/ 61 cm)
Calves (at widest point, R/L): 14 in/ 14 in (35.6 cm/ 35.6 cm) from 14.25 in/ 14.25 in (36.1 cm/ 36.1 cm)
Total body inches (TBI): 290.5 in (737.9 cm) from 292.75 in (743.6 cm)
Total change: -2.5 in (-5.7 cm)
Body fat percentages:
Healthstatus.com:
US Army and Marine: 26.31% from 28.23% (-1.92%)
YMCA: 24.72% from25.46% (-.74%)
Healthcentral.com: 24.2% from 25.2% (-1%)
_________________________________________
Goals:
Body fat percentage: 17-19%
(I don’t base my goals on weight because I want muscle mass to increase and replace fat. Weight loss measurement does not differentiate between loss of fat or muscle.)
(I plan on losing TBI. I don’t know what a healthy goal for this would be. Muscle takes up less volume in the body than fat. That’s why your weight can remain stagnant while your body composition changes and your dress size drops. Measure TBI and Body fat percentage, not just weight!)
Timeline:
~ 12 weeks, by my 25th birthday on June 18, 2012.
-
Paleo Diet Flowchart
A friend that’s new to healthy living said this Paleo Flow Chart was more helpful than any other resources/advice he received. That being said, we had to share it.
I recommend getting the book to understand the WHY, but this is great for the WHAT.
I don’t eat exclusively pale, but I get pretty darn close. I like the humor and ease-of-use of this flow chart.
(via handmadehealth)
Posted on March 21, 2012 via PROGENEX with 79 notes
Source: progenex
My name is Kimberly. This is yet another fitness and health blog -- more for me than you, but I'm happy to make friends along the way. Aiming to become the strongest, healthiest, most able version of myself.
I speak English, Spanish, and Russian. Feel free to contact me!
Field Notes Theme. Designed by Manasto Jones. Powered by Tumblr.
