HCG Patch

Tuesday, December 6, 2011

R4 Phase 4 Day 114

Weight - 144.6

Well only a small drop and I expected it.  I'd planned two meals today, but life got in the way.  By the time I even thought about lunch it was already 2 pm.  I had a facial scheduled for after 3 so I decided to wait to eat until dinnertime.

My oldest son got in to see the neuro doc today.  He needs a laminectomy and discectomy at L5/S1.  Right now the earliest surgery date is December 20th.  This will mean some changes for Christmas plans, but we will manage.

Dinner - (583 calories)
240 g cooked chicken breast
1 package Green Giant Healthy Vision  Veggies
2 tbsp Maple Grove Farms Sugar Free White Balsamic Vinaigrette


Total calories for the day 583
Daily Calorie Composition: 9% from carbs, 37% from fat and 54% from protein.

Monday, December 5, 2011

R4 Phase 4 Day 113

Weight - 144.8

Ouchie..  2.6 pounds.  I'm sure based on previous times I'm in for a couple of days of this before it starts to drop off.  I'm doing a steak day, but since I had steak last night, I'm doing about a pound of 90/10 ground sirloin as two burger patties with the works on the side.  Between today and eating well tomorrow I'll see a fair amount of this drop off.

My oldest son has had back issues for a couple of years now.  From steroid injections to chiro visits stretching, aligning and adjusting, it's time for a neurosurgeon.   He was scheduled for an MRI today and to see the surgeon on Friday, but he sneezed this afternoon and everything from lower back down went numb.  A trip to the ER and MRI subsequent to that shows a very herniated L5/S1.  He's got less than 3mm of space left for the nerves in his spinal column.  He's having referred leg pain and sciatic issues.   They allowed him to go home, but he's on total bed rest.  Hoping to get him in to see the neuro doc before Friday. 

I was doing okay on my correction day until I got to worrying about my son.  I devoured a bowl of Life cereal before bedtime.

Dinner - (865 calories)
16 oz 90/10 Angus ground sirloin
50 g lettuce
50 g roma tomato
40 g onion
2 baby dill pickles
1 tbsp Maries Blue Cheese yogurt dressing
2 tbsp Kraft fat free mayo
1 tbsp Heinz Reduced Sugar Ketchup

Late night - (153 calories)
3/4 cup Life Cereal
1/4 c 2% milk

Total Calories for the day 1,018
Daily Calorie Composition: 16% from carbs, 45% from fat and 39% from protein.

Sunday, December 4, 2011

R4 Phase 4 Day 112

Weight - 142.2

Tons of carbs yesterday so of course I'm up today, but only by 0.2 lbs which surprised me a bit.  I've not slept well the last few days.  Today is a crazy food day, so tomorrow will be a steak day and then I'm going to go from there doing what I do during the week to drop back in range.

The list of food for today is crazy and delicious but because it's a major restaurant meal I can't even begin to put a guess on the total calories.  It's a fair amount.

I snacked on veggies during the day.  Dinner was at Asado in Tacoma.  Love Love Love that place

We shared a queso frito and a calamari appetizer.  I had the quinoa salad, flat iron steak with poblano polenta.  We shared deserts.  Also split a bottle of malbec wine between the group.

I'll be up tomorrow I know and then correcting again.  Such is life.  I'm learning not to sweat it so much.

Saturday, December 3, 2011

R4 Phase 4 Day 111

Weight - 142.0

Well yes, I'm up 1.4 lbs, but I'm really surprised that it's not more like 4 lbs.  After all the sugars and starches yesterday.  I'm floored.   We did brunch today and then I had a nice loaded salad for dinner.  Salads can sure taste delicious in the midst of all this bad eating.   Didn't do much otherwise today.  Now that all the carpet is finally installed in the house, I've got to buckle down and get things back in order and in the rooms they belong in.

Brunch - (1,331 calories estimate)
Black Bear Diner
2 pancakes with syrup
3 eggs with cheese
2 piece sausage
3 pieces bacon


Dinner - (449 calories)
120 g romaine
110 g baked chicken breast)
80 g roma tomato
80 g cucumber
50 g onion
2 radishes
4 tbsp Maple Grove Farms Sugar Free White Balsamic Vinaigrette

Total Calories for the day 1,770
Daily Calorie Composition: 31% from carbs, 50% from fat and 19% from protein.

Friday, December 2, 2011

R4 Phase 4 Day 110

Weight - 140.6


Up 1.2 pounds.  Very little, sleep, no output and perhaps too much sodium.  Today is shot to all hell.  My daughter-in-law is supposed to be loading this weekend.  She's been wanting Mexican food.  I can do that without much trouble.  Then I did Indian food for dinner.  Not bad.  BUT  after dinner my mouth was on fire.  We went to Coldstone and I got ice cream.  I've not had Coldstone in probably two years.   I know I'll be up tomorrow.  The question will be by how much.  We have brunch on Saturday and there will be pancakes.  I'm going to do a salad for dinner on Saturday.

We have dinner out Sunday night already planned.  I am going to eat that meal only on Sunday and then Monday will be a steak day of some sort.  Then I'll go from there on Tuesday.

Lunch - (630 calories)
Chicken Carnitas (no rice or beans)
Side salad with low cal Italian dressing
1 corn tortilla
1 flour tortilla
a few chips and salsa

Dinner - (1,806 calories estimated)
half portion Chicken Tikka Masala
1/4 portion basmati rice
small piece of garlic naan bread
Gotta Have It Coldstone (Yikes)

Total calories for the day 2,436
Daily Calorie Composition: 49% from carbs, 36% from fat and 15% from protein.

Thursday, December 1, 2011

17 Day Diet Cycle 1 Day 14

Weight - 139.4

Up .6 today.  No real reason for it.  Just a bit more input than output I guess.  I'm doing one more lean and clean day and then ramp up the weekend, oh boy.

Lunch - (361 calories)
1 egg
2 egg whites
120 g chicken breast
70 g mushrooms
60 g onion
1 tbsp half & half in coffee


Dinner - (369 calories)
190 g chicken breast
100 g romaine
80 g cucumber
60 c roma tomato
4 tbsp fat free balsamic dressing
few pieces of  Italian Mix Giardiniera


Total calories for the day 730
Daily Calorie Composition: 12% from carbs, 22% from fat and 66% from protein.

Wednesday, November 30, 2011

17 Day Diet Cycle 1 Day 13

Weight - 138.8

Down 0.8 lbs.  I'm doing some clean days following the 17 Day Diet Cycle 1 for a few days.  As before I'm thinking it's a plan I could follow for an easy guide when I want to inch back down the scale.  After the comfort of a set menu with hcg Phase 2, it's easy to wander off track after moving to Phase 3 and Phase 4. 

Breakfast - (149 calories)
6 oz Fage 0% Greek Yogurt
70 g raspberries
splash of half & half in coffee 

Lunch - (365 calories)
200 g cooked chicken breast
115 g broccoli

Afternoon Snack - (24 calories)
80 g strawberries

Dinner - (323 calories)
160 g cooked chicken breast
190 g broccoli

Total Calories for the day 861
Daily Calorie Composition: 16% from carbs, 20% from fat and 64% from protein.

Tuesday, November 29, 2011

R4 Phase 4 Day 107

Weight - 139.6

The rebound weight is back off.  Nice.  Eating two meals and including some fat today to get my calories well above 1,000.  Then I'm thinking I'll do 2 or 2.5 days of the lean eating of the 17 Day Diet to try to drop a bit more before the weekend.  My daughter-in-law is loading for her third round this weekend.  She's made the request for a couple of restaurants.  Oh Joy.

Lunch - (681 calories)
3 large eggs
70 g mushrooms
60 g onion
1 tbsp butter
minced garlic
4 Jimmy Dean Turkey Sausage patties
2 tbsp Smuckers Sugar Free Syrup
4 tbsp half & half in several cups of coffee


Dinner - (413 calories)
200 g chicken breast
120 g romaine
80 g cucumber
80 g tomato
40 g onion
3 radishes
3 tbsp Maple Grove Farms Sugar Free White Italian Dressing

Total Calories for the day 1,094
Daily Calorie Composition: 13% from carbs, 51% from fat and 36% from protein.

Monday, November 28, 2011

R4 Phase 4 Day 106

Weight - 141.0

A 1.4 pound bump.. could be rebound, could be pie.  I had planned two meals today, but didn't get lunch at a decent time so I turned it into a steak and salad sort of day.  I know I didn't get in enough calories.

Half n Half in Coffee during the day

Dinner - (666 calories)
260 g NY Steak
100 g romaine
100 g cucumber
40 g onion
3 large radishes
3 tbsp Kraft Fat Free Italian Dressing

Total Calories for the day 736
Daily Calorie Composition: 10% from carbs, 58% from fat and 32% from protein.

Sunday, November 27, 2011

R4 Phase 4 Day 105

Weight - 139.6

A nice 3.4 lb drop from my steak day.  Now I typically rebound a bit the next day so I'm eating a bit less today on purpose.  We revisited our Thanksgiving leftovers, but I manage to just have some turkey and a salad.  Well then there was the slice of Boston Creme Pie that I've been craving for two weeks.

Snacks while prepping - Veggie tray with some ranch dip
Glass of sweet white wine

Dinner - (636 calories)
3 oz turkey breast
1 dinner roll
garden salad with fat free Italian dressing
1 slice Boston Creme Pie

Total calories for the day 909
Daily Calorie Composition: 52% from carbs, 34% from fat and 14% from protein.

Saturday, November 26, 2011

R4 Phase 4 Day 104

Weight - 143.0

Holy cow.  I dropped 2.6 lbs from yesterday.  I'm astounded.  Really have been retaining fluid that is finally leaving and I also managed some output overnight.

Steak day today then I'll see which way I want to go with things tomorrow.

Dinner - (1,258 calories)
450 g Rib eye steak
150 g roma tomato
garlic butter

Total calories for the day 1,258
Daily Calorie Composition: 3% from carbs, 66% from fat and 31% from protein.

Friday, November 25, 2011

R4 Phase 4 Thanksgiving Day After

Weight - 145.6

Only up .6 today?  I know what it means.  My body had retained a lot of fluid from what I ate on Wednesday.  During Thursday, some of that fluid left while I ate willynilly for Thanksgiving.  The net result was the .6 gain.

My plan was to eat one meal today with leftovers and do the steak day tomorrow.  Best laid plans.  With my recent cravings for Boston Creme Pie, I had purchased two cream filled donuts.  I ate them both today as well as a piece of pecan pie.  My reasoning behind it was "Get it all out of here now".  Yeah.. I know.. silly. 


Today's food in no particular order -

2 Creme Filled Donuts
1 piece of pecan pie
2 white chocolate macadamia nut cookies
2 dinner rolls
1 sandwich on whole wheat white bread with turkey, stuffing, cranberry sauce, and mayo

Total Calories for the day 1,883
Daily Calorie Composition: 51% from carbs, 36% from fat and 13% from protein.

Thursday, November 24, 2011

R4 Phase 4 Thanksgiving

Weight - 145.0

Wow.  So no more eating cheesy tortillas and cereal at midnight before Thanksgiving.  Total ouch.  Well the plan is to eat today and Friday, do a steak day on Saturday, then reassess.   Originally we were to go to my parents' on the coast for today's meal and having a traditional Thanksgiving meal at home on Friday.  Instead we had to stay home and I did our Friday meal today. 

And I ate.  Boy did I eat.  As we started out of town everyone wanted Burger King Breakfast.  We stopped for that and then plans changed and we came back to the house for pain meds for my son.  We decided to wait a while and see how he was doing.  Then went to IHop for a bite because I'd been raving about the pumpkin pancakes.   After we got home the kids were talking about turkey so I ended up throwing dinner together and we ate that around 7.

Here's a list and a guesstimate on the calories.

Burger King Sausage Crossanwich (before we found out where weren't making the 2 hour drive).

Ihop Eggnog Pumpkin Pancakes, with 3 scrambled eggs (before we decided to have the turkey Thursday and not Friday)

Turkey, stuffing, green bean casserole, hash brown casserole, broccoli rice au gratin, dinner rolls, cranberry sauce, and a Boston Creme cupcake.

Total Calories for the day 2,178 estimated
Daily Calorie Composition: 43% from carbs, 44% from fat and 13% from protein.

Wednesday, November 23, 2011

17 Day Diet Cycle 1 Day 12

Weight - 140.0

Sad when I eat pretty clean and gain a pound.  Maybe the calories were too low.  Who knows.  Eating more calories today and we shall see.  I'm going to eat pretty much typical Thanksgiving meals on Thursday and Friday and then plan a steak day on Saturday.

Breakfast - (129 calories)
6 oz Fage 0% Greek yogurt
60 g raspberries

Lunch - (483 calories)
280 g chicken breast
1 tbsp olive oil
100 g romaine
80 g tomato
3 tbsp Kraft Fat Free Italian dressing

Afternoon Snack - (232 calories)
6 oz Fage 0% Greek Yogurt
28 g Nature's Path FlaxPlus Pumpkin Granola


Dinner - (256 calories)
228 g veal, sliced thin
1 tbsp lemon juice
1 tbsp capers
100 g romaine
30 g fat free balsamic dressing

Total Calories for the day 1,100
Daily Calorie Composition: 20% from carbs, 27% from fat and 53% from protein.

Tuesday, November 22, 2011

17 Day Diet Cycle 1 Day 11

Weight - 139.0

Down another 0.8 lbs.  Lazy day for the most part.  It is very rainy and windy here.  I did hit a sale at Macy's to use a coupon for a couple of cashmere sweaters.  I'm sadly had to part with all mine from previous years because they are way too big.

Breakfast - (147 calories)
6 oz Fage 0% Greek Yogurt
60 g raspberries
splash of half & half in coffee 

Lunch - (220 calories)
Can of Select Harvest Beef Barley Vegetable Soup
5 saltine crackers

Afternoon snack - (60 calories)
1 piece Hickory Farms Turkey Summer Sausage (mall sample)

Dinner - (415 calories)
**Chicken Egg Drop Soup with Veggies
200 g chicken breast
2 large eggs
85 c broccoli slaw
60 g green onion
1 c mushroom broth
1 c water

Total Calories for the Day 842
Daily Calorie Composition: 31% from carbs, 24% from fat and 45% from protein.

Monday, November 21, 2011

17 Day Diet Cycle 1 Off Day

Weight - 139.8

A drop of 1.8 lbs.  Nice.  We were out shopping this afternoon and ended up at Red Robin.  I did okay there, but later in the evening ate a small Dairy Queen Blizzard.  Hopefully the combination doesn't blow up on me.

Dinner - (1004 estimated)
**Red Robin
Shared appetizers - fried mushrooms & cheese sticks
Prime Chophouse burger, double patty
side salad with balsamic 

Evening - (464 calories)
Most of a small banana cream pie blizzard

Total Calories for the day 1,468
Daily Calorie Composition: 25% from carbs, 52% from fat and 23% from protein.

Sunday, November 20, 2011

17 Day Diet Cycle 1 Off Day

Weight - 141.6

Well interestingly enough even after a midnight right for pumpkin pancakes, I'm only up .6 today.  Because were are going out for dinner tonight, I am eating one meal.

Dinner - (911 calories estimated)
**BJ's Brewhouse
Shared appetizer - Spinach & Artichoke Dip
Crispy Fried Artichokes
Black & Bleu Burger, bunless
side salad with Italian

Total Calories for the day 911
Daily Calorie Composition: 23% from carbs, 51% from fat and 26% from protein.

Saturday, November 19, 2011

17 Day Diet Cycle 1 Off Day

Weight - 141.0

Down 1 lb of my gain.  Today and tomorrow are planned off days.  I don't want my body getting used to 1,000 calories a day.  So 2 days out of the week I'm trying to eat more normal.   Today was also hair day.  Went to the salon with my daughter-in-law and granddaughter.  Afterward we hit a local Indian restaurant for a late lunch/early dinner.

Breakfast - (256 calories)
.75 c Life Cereal
.25 c 2% milk
114 g banana

Lunch - (875 calories estimated)
2 pieces naan bread
1 bowl mulligatawny soup
1/2 portion Chicken Tikka Masala
1/4 portion Vegetable Korma
1/4 c basmati rice

Total Calories for the day 1,131
Daily Calorie Composition: 67% from carbs, 18% from fat and 15% from protein.

Friday, November 18, 2011

17 Day Diet Cycle 1 Day 10

Weight - 142.0

Paying for the cheeseburger.  I'm not likely to do that again anytime soon.  Loads of better things I could have gone off plan with.  I am very very puffy and tight feeling today.  Hopefully all that fluid will whoosh away soon.

Breakfast - (204 calories)
6 oz Fage 0% Greek Yogurt
200 g apple

Lunch - (302 calories)
**Chicken and Celery Soup
200 g chicken breast
160 g celery
1 c chicken stock
1 c water
Mrs Dash Tomato, Basil Garlic Seasoning
50 g grapes

Afternoon Snack - (124 calories)
6 oz Fage 0% Greek Yogurt
100 g romaine
2 tbsp Fat Free Balsamic Vinaigrette

Dinner - (266 calories)
200 g chicken breast
160 g broccoli

Total Calories for the day 896
Daily Calorie Composition: 32% from carbs, 6% from fat and 62% from protein.

Thursday, November 17, 2011

17 Day Diet Cycle 1 Day 9

Weight - 140.2

Well at least I'm the same weight today.  My head is not in this.  I'm admitting here now that I ate a fricking cheeseburger today.  There, I did it.  I'll pay for it.  What's new eh?  It's life, things happen.  It's maneuvering through the minefield that's important.

Breakfast - (124 calories)
6 oz Fage 0% Greek yogurt
50 g raspberries

Lunch - (437 calories)
**Chicken & Veggie Scramble
180 g chicken breast
1 egg
2 egg whites
60 g mushrooms
60 g onion
140 g mandarin orange (snack)

Afternoon Snack - (400 calories)
Yeah yeah.. a Cheeseburger

Dinner - (253 calories)
180 g chicken breast
300 g cucumber
2 tbsp Kraft Fat Free Italian Dressing

Total Calories for the day 1,214
Daily Calorie Composition: 31% from carbs, 21% from fat and 48% from protein.

Wednesday, November 16, 2011

17 Day Diet Cycle 1 Day 8

Weight - 140.2

Well I'm wondering if the calories being too low can cause some gain.  I know I didn't sleep well last night.

I was good all day until my son's GF decided to make chocolate chip cookies.  I just couldn't pass up a warm ooey gooey cookie.

Breakfast - (118 calories)
6 oz Fage 0% Greek Yogurt
60 g strawberries

Lunch - (342 calories)
**Chicken & Cabbage Soup
200 g chicken breast
150 g savoy cabbage
50 g onion
1 c Kirkland Chicken stock
1 cup water
1 tsp mexican spices
160 g strawberries



Afternoon Snack - (100 calories)
6 oz Fage 0% Greek yogurt
pumpkin pie spice

Dinner - (328 calories)
**Curry Chicken Soup
200 c chicken breast
150 g onion
50 g mushrooms
1 c chicken stock
1 c water
1 tsp curry
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice

Evening Snack - (120 calories)
Chocolate Chip Cookie

Total Calories for the day 1,008
Daily Calorie Composition: 31% from carbs, 11% from fat and 58% from protein.

Tuesday, November 15, 2011

17 Day Diet Cycle 1 Day 7

Weight - 139.2

Back to the lower calories and low fat today.  I'm feeling a bit puffy though.  Perhaps my next off day I won't do white starches.  

Put the studded tires on the car today.  They are forecasting cold and possible lowland snow later this week.  Hopefully it's not going to be like last year's Thanksgiving next week.  Last year we got iced in and didn't do the drive out to my parents' for the day.  I ended up having to cook and entire meal at the last minute and I was in P2.

Breakfast - (129 calories)
6 oz Fage 0% Greek Yogurt
60 g raspberries

Lunch - (314 calories)
**Tuna Salad
2 pouches Starkist Low Sodium Chunk Light Tuna
70 g celery
50 g onion
45 g dill relish
3 tbsp Kraft Fat Free Mayo
180 g apple

Afternoon Snack - (132 calories)
6 oz Fage 0% Greek yogurt
Walden Farms Strawberry Jam
75 g romaine lettuce
2 tbsp Fat Free Balsamic Vinaigrette

Dinner - (300 calories)
240 g Kirkland Tilapia Loins
300 g asparagus spears

Total Calories for the day 875
Daily Calorie Composition: 35% from carbs, 7% from fat and 58% from protein.

Monday, November 14, 2011

17 Day Diet Cycle 1 Day 6 - steak day

Weight - 139.8

Of course I jumped up, I ate carbs.  Steak day today, then back to clean eating on Tuesday.  I'm really thinking that I can roll like this long term.  I do want to explore some of the other cycles of the 17 Day Diet though.

Dinner - (1,110 calories)
475 g ribeye steak
150 g roma tomato

Total calories for the day 1,110
Daily Calorie Composition: 2% from carbs, 61% from fat and 37% from protein.

Sunday, November 13, 2011

17 Day Diet Cycle 1 Day 5

Weight - 137.8

Well I don't know if I should call this day 5 or not.  I don't want my body to get used to 1,000 to 1,100 calories a day so I'm eating more calories today and off plan.  Shake things up.  Of course, that meant I gave myself permission to eat something I don't have often - pizza.  Yeah yeah I know.  Tomorrow I will do a regular old P3 style steak day and then go back to Cycle 1 on Tuesday.

Breakfast - (159 calories)
6 oz Fage 0% Greek yogurt
150 g red grapes

Lunch - (369 calories)
**Chicken Veggie Scramble
170 g chicken breast
1 egg
2 egg whites
60 g mushrooms
50 g onion
28 g fat free feta cheese

Afternoon snack - (78 calories)
150 g apple

Dinner - (860 calories estimated)
10 inch pizza
2 cheesy bread sticks

Total Calories for the day 1,466
Daily Calorie Composition: 55% from carbs, 16% from fat and 29% from protein.

Saturday, November 12, 2011

17 Day Diet Cycle 1 Day 4

Weight 137.4

Well persistence pays off.  4.6 lbs after 3 days.  I'm back somewhere I've not seen in almost a month.  Today was a lazy sort of Saturday.  Finally managed to sit down and watch Water for Elephants.  I liked it.

Breakfast - (146 calories)
6 oz Fage 0% Greek Yogurt
150 g strawberries

Morning Snack - (78 calories)
150 g cameo apple

Lunch - (219 calories)
**Tuna Salad
2 pouches Starkist Low Sodium Chunk Light Tuna
50 g celery
50 g onion
50 g dill pickle
3 tbsp Kraft Fat Free Mayo

Afternoon Snack - (125 calories)
6 oz Fage 0% Greek Yogurt
1 slice Kraft Fat Free Cheddar

Dinner - (337 calories)
**Mexi StirFry
220 g chicken breast
220 g frozen stirfry veggies
100 g fajita blend peppers
3 tbsp salsa

Total Calories for the day 905
Daily Calorie Composition: 36% from carbs, 4% from fat and 60% from protein. 

Fat  4 g; Fiber 14 g; Carb 80 g; Sodium 1,890 mg; Protein 134 g   

Friday, November 11, 2011

17 Day Diet Cycle 1 Day 3

Weight - 139.8

Down 2 pounds today.  Amazed after the .2 yesterday.  Well, plugging onward.

I've been sick the past few days.  I have the sinus headache from hell.  It's not been fun.

Breakfast - (129 calories)
6 oz Fage 0% Greek Yogurt
60 g raspberries

Lunch - (380 calories)
**Chicken & Vegetable Egg Drop Soup
175 g chicken breast
1 large egg
2 egg whites
60 g onion
60 g mushrooms
60 g celery
1.5 c Kirkland Chicken stock
1.5 c water
ginger, white pepper, garlic powder, poultry seasoning

Afternoon Snack - (219 calories)
6 oz Fage 0% Greek Yogurt
1 tbsp Simply Fruit Strawberry
180 g apple
1 slice Fat Free Kraft Cheddar

Dinner - (340 calories)
**Chicken Veggie Italian Saute
220 g chicken breast
200 g frozen stir fry veggies
3 tbsp Italian dressing

Total Calories for the day 1,068
Daily Calorie Composition: 31% from carbs, 9% from fat and 60% from protein. 

Fat  11 g; Fiber 13 g; Carb 80 g; Sodium 2,083 mg; Protein 156 g    

Thursday, November 10, 2011

17 Day Diet Cycle 1 Day 2

Weight - 141.8

Only down .2, but I had pretty much no output overnight.  If I can get the output going with all this input, I may be in business.

Breakfast - (124 calories)
6 oz Fage 0% Greek Yogurt
50 g raspberries

Lunch - (402 calories)
**Egg Drop Soup & An Apple
2 large eggs
60 g leftover chicken broth
1.5 c Kirkland Chicken Stock
1 c water
80 g celery
80 g green onion
white pepper, ginger, garlic powder
180 g apple



Afternoon Snack - (145 calories)
6 oz Fage 0% Greek Yogurt
1.5 tsp Simply Fruit Orange Marmalade
1 slice Kraft Fat Free Cheddar

Dinner - (341 calories)
168 g roasted turkey breast
200 g broccoli
28 g Fat Free Feta

Total Calories for the day 1,012
Daily Calorie Composition: 30% from carbs, 17% from fat and 53% from protein.

Fat  19 g; Fiber 16 g; Carb 74 g; Sodium 1,586 mg; Protein 134 g  

Wednesday, November 9, 2011

17 Day Diet Cycle 1 Day 1

Weight - 142.0

Here I am again.  Above 140.  Couldn't tell you what my drop was from the steak day, but I'm still feeling very puffy.  I've had two days of very early mornings with some of the carpet getting done in the basement.  I'm sure that's part of why my weight it still up.

I'm trying a big of an experiment for a few days.  I'm going to start Cycle 1 of the 17 Day Diet by Dr Mike Moreno.  Honestly the Cycle 1 food list reads like HCG phase 2 with a broader vegetable and fruit list.  It's also not calorie controlled.  If I can get a bit of a drop from these type days, it will be a tool in my maintenance arsenal.

So.. a bit of info on the daily menu for Cycle 1.  As much as you want of specific proteins and cleansing vegetables.  Supplement these foods with 2 low sugar fruits daily (eaten before 2pm); 2 servings of probiotic foods;  and 1 to 2 tablespoons of friendly fat.  There's not really calorie tracking, etc, but I'm doing so for my mentality.. LoL

Breakfast - (328 calories)
**Veggie scramble & an apple
1 large egg
2 egg whites
35 g each of onion, mushrooms, bell pepper
 2 tsp coconut oil
1 large apple
1 cup green tea

Morning Snack - (76 calories)
2 mandarin oranges

Lunch - (336 calories)
**Turkey breast & Salad
180 g roasted turkey breast
100 g romaine
80 g grape tomatoes
3 tbsp fat free italian dressing
1 cup green tea

Afternoon Snack - (120 calories)
1 small container Fage 0% Greek Yogurt
1 tsp Simply Fruit Boysenberry


Dinner - (305 calories)
180 g baked chicken breast
150 g broccoli, steamed

Total calories for the day 1,165
Daily Calorie Composition: 30% from carbs, 20% from fat and 50% from protein. 

Fat  25 g; Fiber 14 g; Carb 86 g; Sodium 1,363 mg; Protein 143 g   

Sunday, November 6, 2011

R4 Phase 4 Day 84

Steak day today and family Sunday.  Did not do much of anything this afternoon other than watch football and Nascar.  Retaining some water from yesterday's food, some hopefully with some good output and sleep I'll be down some tomorrow.  Then we'll see what I can come up with for the week.

Dinner - (1,005 calories)
400 g New York Steak
180 g cameo apple

Total calories for the day 1,005
Daily Calorie Composition: 10% from carbs, 57% from fat and 33% from protein.

Saturday, November 5, 2011

R4 Phase 4 Day 83

Did not even both weighing in this morning.  I've decided Saturdays are going to be official days off for a while. I'll do damage control Sunday to Friday, but that's it.  We hit IHop late night once again and then I did not eat again until late afternoon.  We did some shopping.  I've been on the look out for some decor items now that kitchen, dining, etc are done.  I finished one small area on top of a cupboard and am still working on the 12 foot expanse on one wall and then something to carry over from there above my kitchen windows and bay windows.



My calories overall for the day aren't really bad, but I'm not going to guess at all on the total carbs.  Pumpkin pancakes and some eggs, then a thin thin crust pizza with feta, spinach, sausage and roasted garlic.  Sunday will be a steak day and then Monday clean and we'll go from there.

Friday, November 4, 2011

R4 Phase 4 Day 82

Weight - 139.8

Well boo.  As I figured, some rebound.  I'm doing a nut day today.  Maybe alternating clean days, correction days, and a few splurges will at least get things to settle at some point.  Had to take two bearded dragons and my African Grey for check ups today.  That was sure interesting.

I spaced out several ounces of various nuts throughout the day.

In total I had
1.5 oz macadamia nuts
2 oz pecan halves
2 oz walnut halves
4 tbsp half & half in two mugs coffee

Total calories for the day 1,141
Daily Calorie Composition: 7% from carbs, 90% from fat and 3% from protein.

Thursday, November 3, 2011

R4 Phase 4 Day 81

Weight - 138.6

Down 2.2 from steak day.  I'm sure there will be some sort of a rebound tomorrow.   I'm sick.. sore throat, tonsils are swollen, body aches, and a headache that won't quit.  Not fun for eating.  I just want comfort food.

Lunch - (577 calories)
3 large eggs
1 Al Fresco Garlic Chicken Sausage link
50 g onion
50 go mushroom
50 g bell pepper
20 g provolone cheese
1 tbsp diced green chilies
2 tbsp enchilada sauce
2 tbsp half & half in two mugs coffee

Dinner - (530 calories)
Campbells Select Garden Vegetable Soup
130 g 96/4 ground beef
8 saltines
1 slice Oroweat Fiber and Flax bread

Total calories for the day 1,107
Daily Calorie Composition: 30% from carbs, 39% from fat and 31% from protein.

Wednesday, November 2, 2011

R4 Phase 4 Day 80

Weight - 140.8

Down 0.4 lbs.  Doing a steak day today.  I finally managed to go get a pedicure after, hmmm.. 3 months?  I had talons, not toenails.  I'm also getting sick. I've got a sore throat, body aches, and a low grade fever.  I had to reschedule my massage appointment because I know it's not a good idea to do a massage when your sick. 

Dinner - (901 calories)
13.7 oz beef eye of round steak
6.7 oz New York steak

Total calories for the day 901
Daily Calorie Composition: 0% from carbs, 43% from fat and 57% from protein.

Tuesday, November 1, 2011

R4 Phase 4 Day 79

Weight - 141.2

Stayed the same.  Eating clean today and then tomorrow I will do a steak days because it's been a bit.  I'm sure glad Halloween is over and people are slowly eating the remaining candy in the house.

Lunch - (742 calories)
**Cheesy Bacon Ranch Chicken & a Salad
160 g chicken breast, cooked weight
1 slice provolone cheese
1 slice bacon
1 tbsp Marie's Ranch Dressing
100 g lettuce
100 g cucumber
80 g grape tomatoes
40 g onion
3 tbsp LiteHouse Bleu Cheese Dressing
2 tbsp half & half in 2 mugs coffee

Dinner - (433 calories)
140 g chicken breast, cooked weight
1 slice provolone cheese
1 slice bacon
1 servings Green Giant frozen veggies

Total Calories for the day 1,175
Daily Calorie Composition: 10% from carbs, 49% from fat and 41% from protein.

Monday, October 31, 2011

R4 Phase 4 Day 78

Weight - 141.2

What goes up, should come down.  1.2 lbs today.  We'll see how tomorrow goes before I do anything crazy.  We had a blast taking the grandbaby to the mall for trick or treating and then through the neighborhood a bit.  She was a zombie pirate this year.  She loved it and was totally too pooped out to eat much candy.

Brunch - (502 calories)
3 large eggs
1 Al Fresco Garlic Chicken Sausage link
50 g onion
50 go mushroom
50 g bell pepper
20 g Cotija cheese
2 tbsp half & half in two mugs coffee

Afternoon Snack - (164 calories)
1 small container Fage 2% greek yogurt
50 g strawberries

Dinner - (503 calories)
Progresso Savory Beef Barley soup
116 g eye of round steak
5 saltines

Total calories for the day 1,169
Daily Calorie Composition: 26% from carbs, 36% from fat and 38% from protein. 

Fat  47 g; Fiber 7 g; Carb 74 g; Sodium 2,908 mg; Protein 109 g  

Sunday, October 30, 2011

R4 Phase 4 Day 77

Weight - 142.4

So.. how, you ask, do I gain 3.6 lbs in one day when I ate steak?  Easy.. eat IHop Pumpkin Pancakes at 1am.  Yeah.. I caved.  It's all in my head too.  What's bad I guess is that I know why I did it.  After dropping well for a few days in a row, I saw three days of gains and it got to me.  I was eating decently and had a gain?  Well why not eat what I want if I'm going to gain.  Now it probably wouldn't have been so bad if it had not been at 1am in the morning.   Ah well.. I'll live to see another day.

So today, I'm eating one meal, Mexican.  I know I've overcounted on the calories so I'm going to leave it at what I actually had.

I ordered Barbacoa with the rice and salad instead of the beans.  I had a few bites of the rice, all of the beef, with some cilantro, onion, and sour cream mixed in, as well as a few corn tortillas.  Then I went to town on six peanut butter cookies and some chocolate.  Too many carbs, but we shall see.  My plan is to eat a decent P3 menu for a few days and see where I am before working on it more.

Saturday, October 29, 2011

R4 Phase 4 Day 76

Weight - 138.8

Well, this is sucking.  Up .8 for no real reason, unless the extra coconut oil wasn't such a good idea.  I'm doing a sort of steak day today.  I'm eating 18 oz of steak in two meals. 

We spent the afternoon sorting 2+ years of baby stuff in my crawlspace.  It's been tossed in there willy nilly and taking up more space than it should.  I want it condensed and bagged in an orderly fashion so I can perhaps store some of my own things in there.

Lunch - (429 calories)
6 oz NY steak sliced thin
2 tbsp half & half in 2 mugs coffee

Dinner - (769 calories)
12 oz NY Steak sliced thin
70 g grape tomatoes

Total calories for the day 1,198
Daily Calorie Composition: 1% from carbs, 63% from fat and 36% from protein. 
 
Fat  81 g; Fiber 1 g; Carb 4 g; Sodium 286 mg; Protein  106 g 

Friday, October 28, 2011

R4 Phase 4 Day 75

Weight - 138.0

Back up 0.4.  Meh.. no rhyme or reason.  Dropping the calories a bit today and adding some cocoa crack for fat.

I was on a tirade this morning and when I'm mad or upset, I clean.  Today my closet was the victim.  It's getting there.

Lunch - (415 calories)
**Ground Beef and Cabbage Soup
168 g 96% lean ground beef
150 g savoy cabbage
1 c Pacific Natural Minimal Ingredient Beef Broth
1 c water
dash of Franks Hot Sauce
Garlic powder and pepper
1 tbsp Nutiva Coconut Oil
1 tbsp half and half in a mug of coffee



Afternoon Snack - (77 calories)
.5 tbsp Cacao Crack

Dinner - (280 calories)
**Lemony Soup
200 g Jennie-O extra lean ground turkey
80 g spinach
25 g celery
20 g onion
1 c Kirkland Chicken Broth
1 c water
4 tbsp lemon juice
1/2 tsp pepper
1/4 tsp minced garlic
a few capers

Evening Snack - (230 calories)
1/5 tbsp Cacao Crack

Total calories for the day 1,002
Daily Calorie Composition: 10% from carbs, 48% from fat and 42% from protein. 

Fat  52 g; Fiber 9 g; Carb 23 g; Sodium 1,300 mg; Protein  100 g

Thursday, October 27, 2011

R4 Phase 4 Day 74

Weight - 137.6

Down 0.2 lbs so I'm adding back some fats today. Eating a more normal calorie, by safe menu then perhaps back to some lower again to see if I can drop 4 lbs.

I ran errands this afternoon and driving down through this one local park, I literally had to stop and take some pictures. The trees were just beautiful.


Breakfast - (35 calories)
2 tbsp half & half in a mug of coffee

Lunch - (627 calories)
14 oz Fage Total Classic Greek Yogurt
100 g strawberries
.5 tbsp Nutivia coconut oil
stevia to taste

Afternoon Snack - (74 calories)
1 tbsp half & half in a mug of coffee
.5 tbsp Nutivia Coconut oil

Dinner - ( 706 calories)
2 - 4 oz Omaha Steak Burgers
1 tbsp Hain Canola mayu
1 tbsp  Heinz Reduced Sugar ketchup
50 g dill pickle
50 g grape tomatoes
20 g onion

Total calories for the day 1,442
Daily Calorie Composition: 8% from carbs, 72% from fat and 20% from protein.

Fat  115 g; Fiber 3 g; Carb 27 g; Sodium 870 mg; Protein  73 g

Wednesday, October 26, 2011

R4 Phase 4 Day 73

Weight - 137.8

Oh my!  3.4 pounds.  I didn't think based on last night's weight that I'd drop, let alone drop that much.  Nice.  More of the same today with a bit more calories.  I'm going to ride this out.  If I don't see a drop tomorrow I'll do a day or two of higher calories and then go back to it again.

Oh and someone asked me a few days ago about the tracker that I use.  It's called a FibBit .  I've had one since they first came out a couple of years ago.  It's much like the BodyBuggs that they wear on Biggest Loser except that the FibBit is compact, about the size of a USB flash drive, and costs under $100.  Their only tracking is free, where most others require a monthly fee.  There is an extensive food list for tracking in a food log.  I've previously used FitDay and others, but have used the FibBit exclusively for the last two years.

Lunch - (299 calories)
**Tuna salad & a few Grapes
1 74g pouches Starkist Chunk Light low sodium Tuna
1 hardboiled egg
30 g dill relish
20 g celery
20 g onion
2 tbsp Kraft Fat Free Tarter Sauce (bleck)
1 tbsp half & half in a mug of coffee
handful of grapes



Afternoon Snack - (151 calories)
150 g strawberries
1 square - World Market All Natural 99% Cacao Chocolate

Dinner - (446 calories)
**Beef eye of round steak & Cucumber salad
168 g beef eye of round
1 tbsp Melt Buttery Spread
1 tsp minced garlic
250 g cucumber
20 g onion
2 tbsp rice wine vinegar
1 tbsp light extra virgin olive oil
garlic powder, salt and pepper



Total calories for the day 896
Daily Calorie Composition: 15% from carbs, 50% from fat and 35% from protein.

Fat  56 g; Fiber 11 g; Carb 38 g; Sodium 1,184 mg; Protein  90 g

Tuesday, October 25, 2011

R4 Phase 4 Day 72

Weight - 141.2

Down 3 pounds.  More of the same today, but I'm adding some coconut oil to increase the calories a bit without doing it with dairy.

Lunch - (361 calories)
**Soup with turkey and celery
168 g Jennie-O Extra Lean ground turkey
200 g celery
1 c Kirkland Chicken Stock
1 c water
2 tsp Nutiva Coconut oil
Mexican spices
3 tbsp half & half in 3 mugs of coffee



Afternoon snack - (45 calories)
150 g strawberries

Dinner - (387 calories)
**P2 Chili
168 g 96/4 Ground Beef
1 can no salt added diced tomatoes
2 tsp Nutiva Coconut oil 
1 tsp garlic powder
1 tsp onion powder
1 tsp chili powder



Total calories for the day 793
Daily Calorie Composition: 18% from carbs, 38% from fat and 44% from protein. 

Fat  32 g; Fiber 11 g; Carb 36 g; Sodium 837 mg; Protein  85 g

Monday, October 24, 2011

R4 Phase 4 Day 71

Weight - 144.2

And the final total, another 1.6 lbs for a total of 6 pounds since Friday morning.  Boy, when I do it, I do it big.  So, today I am trying something a bit different.  Since I like the ease of Phase 2 eating, I am going to eat those type of foods for a few days as a means of getting this back under control.  Now, you may ask "you've just binged like crazy on a ton of carbs and junk, what makes you think you'll stay out of the junk now?"  I guess that remains to be seen, but I did so today.  My calories are lower than I'd like them to be, but I didn't use any fats for cooking today.  I also had two meals with six ounce of protein in each.   For me, there is a fine balance between calories and too much protein.  I know from the past if I load up with much more than 120g of protein in a day, I have run into issues.  Trying to get the calories in without bulking on protein is going to be interesting. 

Lunch - (230 calories)
**Turkey Meatball & Spinach Soup
168 g Jennie-O Extra Lean ground turkey
100 g baby spinach
20 g onion
20 g celery
1 c Kirkland Chicken Stock
1 c water
1/8 tsp pepper
1/2 tsp Franks Hot Sauce



Afternoon Snack - (86 calories)
180 g apple

Dinner - (249 calories)
168 g eye of round steak
200 g cucumber
2 tbsp white wine vinegar

Total Calories for the day 565
Daily Calorie Composition: 22% from carbs, 15% from fat and 63% from protein.

R4 Phase 4 Day 70

Weight - 142.6

Up 1.6 lbs with no output whatsoever over night. Today's recipe for disaster, Thai food for lunch.  It goes downhill from here.  I have several friends on the HCG Diet Info forum that are loading this weekend.  I think I convinced myself I was loading too, but of course, I'm not.  After Thai, it gets insane and it's all junk food.  I have a plan though. Since this group of friends begin Phase 2 tomorrow, I am going to eat in a somewhat P2 manner for the next few days and see where it takes me on the scale.

Breakfast - (307 calories)
7 oz Fage Total Classic Greek yogurt
2 tbsp half & half in one mug coffee


Lunch - (725 calories estimated)
Half a Garlic Chicken entre
Half a Pad Kee Mao (Drunken Noodles) entree
1 potsticker
1 fried prawn



Afternoon Snack - (500 calories)
5 (yes 5) Oreo Triple Double Chocolate cookies


Dinner - (700 calories)
2 cup Healthy Request Italian Wedding Style Soup
2 slices Oroweat HealthFull Flax and Fiber bread
1/2 tsp Melt Buttery Spread
5 saltines
1 slice carrot cake

Evening munchies - (340 calories)
100 calorie pack Jolly Time Healthy Pop Popcorn
1 Payday candy bar

Total Calories for the day 2,572
Daily Calorie Composition: 47% from carbs, 38% from fat and 15% from protein.

Fat  110 g; Fiber 22 g; Carb 310 g; Sodium 2,655 mg; Protein  97 g 

Saturday, October 22, 2011

R4 Phase 4 Day 69

Weight - 141.0

I am writing this on Monday night.  This weekend is one to learn from for sure.  Too much eating out at once, and too much overdoing at home.  After Friday's somewhat sedate menu, I went gremlin Friday night.  Yes, that's what I call eating off the plan.  Mindless eating which usually happens after the house quiets down.  The damage was caused by four of white chocolate macadamia nut cookies, a couple of Payday minis, and of course, the end all for me, a quesadilla.  It's always a quesadilla.

So instead of reigning in, I went with what was planned for Saturday.  We headed into Seattle to pick up my area rugs from cleaning and went to The Dish Cafe.  I had a fantastic brunch.  In the evening we thought about going out again, but instead I stayed home and had food here which again included carbs.


Brunch - (1,197 calories estimated)
**Slacker Especial - scrambled eggs with enchilada sauce, tortilla chips, green chilies and jack cheese, topped with salsa, sour cream and green onions, served with grilled red potatoes & a scone with a side of bacon



Dinner - (990 calories)
2 cupsHealthy Request Hearty Beef & Barley Soup
5 saltine crackers
1 slice Freschetta Chicken, Spinach, Mushroom
1 Fun Size Dreyers Drumstick ice cream

Total Calories for the day 2,187
Daily Calorie Composition: 43% from carbs, 42% from fat and 15% from protein.

Fat  104 g; Fiber 25 g; Carb 234 g; Sodium 5,138 mg; Protein 80 g 

Friday, October 21, 2011

R4 Phase 4 Day 68

Weight - 138.2

Up 0.4, but with what I ate yesterday and no output, I'll take it.  Today was a lazy, stay at home and watch it rain sort of day.  I wanted comfort food and actually broke down and made soup and a grilled cheese sandwich for dinner. 

Brunch - (528 calories)
**Ham, Cheese & Veggie Scramble
3 eggs
2 tbsp half & half
60 g deli ham
50 g mushrooms
50 g onion
50 g poblano peppers
1 tsp Nutiva Coconut Oil
28 g cotija cheese
2 tbsp half & half in 1 mug coffee


Dinner - (875 calories)
**Soup & Grilled Cheese
1 can Select Harvest Light Roasted Chicken and Vegetable soup
5 saltines
2 slices Oroweat Health-Full Flax and Fiber bread
2 slices Tillamook Cheddar
2 slices provolone
1.5 tsp Melt Buttery Spread
dash of garlic salt
2 tbsp half & half in 1 mug coffee

Total Calories for the day 1,403
Daily Calorie Composition: 21% from carbs, 55% from fat and 24% from protein. 

 Fat  82 g; Fiber 16 g; Carb 72 g; Sodium 3,519 mg; Protein 82 g 

Thursday, October 20, 2011

R4 Phase 4 Day 67

Weight - 137.8

Stayed the same today.  After the day I had today, I'll likely be this weight tomorrow as well.  After a stop in to the hospital to visit my mom, we headed to the pumpkin patch.  Of course, after a couple of hours, the grandbaby did not want to leave.  On the way home, we stopped at a small Italian restaurant.  I had some bomb pizza and a piece of carrot cake.  We shall see what the scale says about it.


Breakfast - (253 calories)
1 small container Fage Total Classic Greek Yogurt
50 g blueberries
stevia to taste
2 tbsp of half & half in a mug of coffee

Dinner - (1,123 calories estimated)
Salad bar with Italian dressing
2 pieces cheese bread
1/2 a 10inch Grilled Chicken & Garlic Pizza
Carrot Cake



Total Calories for the day 1,376
Daily Calorie Composition: 24% from carbs, 68% from fat and 8% from protein.

Wednesday, October 19, 2011

R4 Phase 4 Day 66

Weight - 137.8

Dropped one pound and without much output at all.  Today was a weird day all around.  My mother had knee replacement surgery this afternoon.  I was at the hospital from 11 am until 5pm.  I got home and really didn't feel like cooking but wanted comfort food.  Enter a can of Progresso soup and a slice of flax and fiber toast.  It could have been worse I guess.

Breakfast - (213 calories)
1 container Fage 2% Greek Yogurt
50 g blueberries
KAL stevia to taste
2 tbsp half & half in a mug off coffee

Lunch - (572 calories estimated)
Hospital Cafeteria
Bowl of Vegetable soup with crackers
Salad bar with chicken & ham & balsamic vinaigrette
1/2 a PayDay candy bar

Dinner - (347 calories)
1 can Progresso Light Chicken N Dumpling soup
5 saltine crackers
1 slice Oroweat Heath-Full Flax and Fiber bread
1 tsp Melt buttery spread

Total Calories for the day 1,112
Daily Calorie Composition: 44% from carbs, 32% from fat and 24% from protein. 

Fat  40 g; Fiber 14 g; Carb 126 g; Sodium 3,868 mg; Protein 69 g 

Tuesday, October 18, 2011

R4 Phase 4 Day 65

Weight - 138.8

Down 0.2 from the steak day.  That typically means there was something still causing added water retention at the same time so the effect is about nil.   I'm doing a nut day today and will hope for some output in the process.

I spent a lot of today cleaning things up around the house.  The main floor painting is done except for some touch up, the stairwell, and the laundry room.  They will begin on the basement in the next few days.  All the carpet is in on the main floor except for the stairwell that goes to the basement.  Things have been in such disarray.  I'm finally getting most of it back where it belongs.  It's definitely looking very sparse right now, which I guess is good.  For me though, it doesn't have the ...umm.. lived in look.  LoL

I spaced out several ounces of various nuts throughout the day. 

In total I had
1.5 oz macadamia nuts
3.5 oz pecan halves
1 oz walnut halves
4 tbsp half & half in two mugs coffee

Total calories for the day 1,244
Daily Calorie Composition: 7% from carbs, 89% from fat and 4% from protein. 

Fat  130 g; Fiber 17 g; Carb 24 g; Sodium 40 mg; Protein  15 g  

Monday, October 17, 2011

R4 Phase 4 Day 64

Weight - 139.0

Up one pound, but I'll own it.  Today is a steak day, but I'm doing three burger patties instead of steak.  If I drop less than two pounds, tomorrow I'll do a nut day because I've done well with them the last two times.  No painters today, but I spent part of the day making even more of a mess in my house.  I had to clean out the entry closet and the pantry closet so they can paint them tomorrow.  Some things I tossed, some things are ready for Goodwill (again), and some are boxed up so they can be put back when it's done. 

Through-out the day
3 mugs coffee with 2 tbsp half & half in each

Dinner
3 Kirkland 90/10 sirloin burger patties
50 g grape tomatoes
30 g dill pickle
30 g onion
1 tbsp reduced sugar ketchup
1 tbsp Hain Canola Mayo

Total calories for the day 1,216
Daily Calorie Composition: 2% from carbs, 67% from fat and 31% from protein. 

Fat  90 g; Fiber 1 g; Carb 7 g; Sodium 403 mg; Protein 94 g 

Sunday, October 16, 2011

R4 Phase 4 Day 63

Weight - 138.0

Down 1.6 after eating pumpkin pancakes at almost 11pm. I think I can attribute that do the massive gain I had from Friday's good. I had planned a steak day for today, but we got out shopping for decor ideas and by the time we were headed home it was after 7pm and everyone was starving. I said screw it and we went to Olive Garden. As it was I had just one meal for the day.

Sunday's Food

2 tbsp half & half in a mug of coffee

Olive Garden
1 piece Lasagna Fritta appetizer
1 bowl Chicken Gnocci soup
1 small portion Salad
1 breadstick
1/2 Mediterranean Grilled Chicken
1 glass red wine



Total calories for the day 1,005 estimated
Daily Calorie Composition: 67% from carbs, 32% from fat and 1% from protein.

Saturday, October 15, 2011

R4 Phase 4 Day 62

Weight - 139.6

Wow.. and there's what a lot of sodium can do.  Up almost 4 pounds.  I'm sure it'll be that and maybe more for Sunday's steak day.  Today we dropped my area rugs at a place for cleaning and went to Senor Moose in Seattle for brunch.   Tonight at this posting we are getting ready to head out to IHOP of all places.  My son's pregnant girlfriend is wanting pancakes.

Brunch - (696 calories estimated)
Machaca con papas (2 eggs over shredded beef that's sauteed with onions and potatoes)
chips and guacamole

Dinner - (807 calories estimated)
IHop
Side salad with light Italian dressing
1/2 Pot Roast Melt sandwich
2 pumpkin pancakes (no whip)

Total calories for the day 1,503
Daily Calorie Composition: 38% from carbs, 42% from fat and 20% from protein. 

  Fat  68 g; Fiber 32 g; Carb 142 g; Sodium 3,397 mg; Protein 76 g

Friday, October 14, 2011

R4 Phase 4 Day 61

Weight - 135.8

I can definitely say after doing a mousse day twice and seeing a little gain and a little loss, I won't be bothering with them again.  Today is a more regular eating day.  In fact we went to dinner at 13 Coins near the airport.  Normally we would go late late at night, but today we went at 7pm.  I'll put a guestimate on my calories.  Holy cow at the sodium total?!

Lunch - (457 calories)
**Garden Salad with Chicken
150 g romaine
100 g cucumber
84 g Kirkland Grilled Chicken Breast Strips
80 g cherry tomatoes
28 g bleu cheese
25 g green pepper
20 g onion
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (295 calories)
**Half a sandwich
1 slice Oroweat HealthFull Fiber & Flax bread
2 slices Oscar Mayer Baked Ham
1 slice Tillamook Cheddar
1 tsp Hain Canola Mayo

Dinner - (1,141 calories estimated)
Shared calamari appetizer
1 slice sourdough bread with butter
Cup of French Onion Soup
1/3rd Ukranian Joe's Special
Shared chocolate cake and warm cookie a la mode dessert
1 shot Patron
1 glass malbec
2 oz pour Navan Vanilla

Total calories for the day 1,893
Daily Calorie Composition: 27% from carbs, 52% from fat and 21% from protein.

Fat  94 g; Fiber 15 g; Carb 110 g; Sodium 5,288 mg; Protein 86 g

Thursday, October 13, 2011

R4 Phase 4 Day 60

Weight - 136.0

A drop of 1.2 lbs.  Likely because I ate yogurt for dinner rather than something solid.  Today is coconut chocolate mousse day.  All day.  Tomorrow is regular food day and we have planned to eat dinner out so I'll likely do a big salad for lunch.  On Saturday, I have planned to take my area rugs up to Seattle to drop off for cleaning.  There is a great Mexican restaurant about ten blocks away that we've been wanting to try so that will be lunch on Saturday.  Sunday, I'm assuming I'll need a steak day.  LoL

They were painting all the trim in my kitchen today, so we went on some errands this afternoon.  I purchased some fabric to re-upholstery my white ladderback dining room chairs.  It blends with the accent pillows for my new sofa and loveseat in the family room.  I did one to see how it would go, but now I will paint the chairs before doing them all.  I am also on the hunt for items to put above my kitchen cabinets.  I found some large cardboard letters at JoAnns, that I will paint white, as well as a couple of mirrored star to put on the wall, and a small metal milk type urn.  I'm thinking whites and blues with a bit of brown to carry other colors from the rest of the open areas in the main floor.

Throughout the day
4 servings of chocolate coconut mousse made with two cans of Thai Kitchen full fat coconut milk
2 tbsp half & half in 1 mug of coffee

Total Calories for the day 1,531
Daily Calorie Composition: 12% from carbs, 84% from fat and 4% from protein.

Fat  15 g; Fiber 6 g; Carb 45 g; Sodium 236 mg; Protein 16 g

Wednesday, October 12, 2011

R4 Phase 4 Day 59

Weight - 137.2

Down 2 lbs today after my nut adventure.  Today was to be a clean P3 day.  Because of errands this afternoon, I didn't feel like cooking dinner so I just ate Fage Total for the meal.  Tomorrow will be chocolate mousse day.

Today saw new carpet in my formal dining room and family room.  Also the painters were taping trim in the kitchen, dining, and pantry area so they can spray the trim tomorrow. 

We cleaned out part of my second closet and hauled several bags of clothes to a place that buys them.  LoL they didn't want but a couple of things.  So I've itemized what I have and will drop them off at Goodwill tomorrow.  I'm also going to run some errands so I'm not here smelling the trim paint as they spray.

Brunch - (683 calories)
**Beef & Veggie Scramble
3 large eggs
1 egg white
80 g beef bottom round roast (cooked weight)
60 g onion
60 g poblano pepper
60 c mushrooms
10 g coconut oil
1 slice provolone cheese
2 tbsp half & half in one mug coffee


Dinner - (847 calories)
16 oz Fage Total Classic Greek Yogurt
60 g blueberries
28 g walnuts
stevia to taste

Total Calories for the day 1,530
Daily Calorie Composition: 11% from carbs, 64% from fat and 25% from protein.

 Fat  107 g; Fiber 6 g; Carb 39 g; Sodium 598 mg; Protein 93 g

Tuesday, October 11, 2011

R4 Phase 4 Day 58

Weight - 139.2

What the heck?  I'm up 1.6 lbs from a clean P3 day.  Odd and I'm not sure why at all.  I know yesterday was likely more sodium than some days.   Today I've planned a nut day.  I am having six 1 ounce servings of nuts as well as some half and half in my coffee.  That's it.  High fat.  I dropped from the fat fast nut day so I think this will work again.  Tomorrow will be a clean P3 day again.

Throughout the day
4 tbsp half & half in 2 mugs of coffee
2 oz dry roasted macadamias
2 oz raw walnuts
2 oz raw pecans

Total calories for the day 1,249
Daily Calorie Composition: 7% from carbs, 90% from fat and 3% from protein.

 Fat  126 g; Fiber 17 g; Carb 22 g; Sodium 20 mg; Protein 11 g

Monday, October 10, 2011

R4 Phase 4 Day 57

Weight - 137.6

Boo..  0.2.  At least, it's not a gain.  Eating P3ish today and I'll do a nut day tomorrow.

I got my lipotropic with B complex injections today.  It was easy doing it myself.  The area where I did it is a bit sore today, but I've heard that's normal.  I had to giggle when the nurse told me that there was so little fat on my butt I could probably use a half inch needle instead of a one inch.  I went with the one inch anyway so that I know I'm for sure in the muscle. 

Brunch - (535 calories)
2 AmyLu Sweet Caramelized Onion Chicken Burgers (Costco)
10 g Nutiva Coconut Oil
40 g dill pickle
20 g onion
1 tbsp Hain Canola Mayo
1 tbsp Heinz Reduced Sugar Ketchup
2 tbsp half & half in 1 mug coffee

Afternoon Snack - (303 calories)
1 Ready Pac Chef Salad
40 g Brianna's Real French Vinaigrette

Dinner - (320 calories)
300 g veal, sliced thin
1 Green Giant Just for One Cauliflower & Cheese sauce

Total calories for the day 1,158
Daily Calorie Composition: 8% from carbs, 50% from fat and 42% from protein.

 Fat  65 g; Fiber 3 g; Carb 24 g; Sodium 2,730 mg; Protein 125 g

Sunday, October 9, 2011

R4 Phase 4 Day 56

Weight - 137.8

A 0.8 bounce back after the big drop yesterday isn't too bad in my book.  Today was a planned steak day, but as they say.. they best laid plans.   My daughter in law showed up around 1pm with a Venti Salted Caramel Mocha.  Salted caramels are a favorite of mine.   I've only had one of these mochas in the last two years.  I was not passing it up.  I did share a bit of it.  I cut back a bit on the steak for dinner.

My plan this week is to alternate correction days with clean P3 days and see if I can creep back down on the scale.  Today the steak day.  Well, steak and mocha day.  Tomorrow is clean P3.  Tuesday is likely to be a nut day.  Wednesday, clean P3, etc.

Spent Sunday afternoon with the family.  We watched some football.  Yeah Seahawks!  Then African Cats OnDemand, and the Lion King on BluRay.  This evening I spent 30 minutes in the sauna.  Tidied up in the kitchen and scrubbed the window sills in there.  They painting plan is to get the trim in the kitchen taped off and painted after doing some touch up in the rooms that will be carpeted in Wednesday.  Oh, and I washed twenty years of dust off of 24 recessed lighting fixtures.

Monday I am going up to my Naturopath's office to learn how to give myself IM injections.  I want to try a series of lipotropic injections with B12 (also called MIC injections).  It is a combination of B-1, B-2, B-3, B-5, B-6, B12 vitamins and essential amino acids; some of which are not produced by the body or not easily obtained from current food sources.  Methionine (the M in MIC) assists in the breakdown of fats and thereby prevents the build-up of fat in the arteries, as well as assisting with the digestive system and removing heavy metals from the body since it can be converted to cytosine, which is a precursor to gluthione, which is of prime importance in detoxifying the liver.  Inositol (the I in MIC) helps to maintain proper electrical energy and nutrient transfer across the cell membrane. It also acts as a lipotropic which converts fats into other useful products. Choline (the C in MIC) assists in controlling your weight as well as cholesterol levels, keeping cell membranes healthy and in preventing gallstones.  The B vitamins do a myriad of things including acting as a catalyst in carbohydrate metabolism; helping to metabolize fats, carbs, and respiratory proteins; and aiding in cell turnover and energy.   When originally researching these injections, I found local clinics wanted $350 or $400 for an initial screening and 4 injections over the course of two weeks.  In talking to my naturopath, who already offers B12 injections and training for them, she did some research and the clinic now offers them for $44 for two weeks worth along with training on how to give them to yourself.  I have also found a couple of online sources for the injection.  If I see any benefit from them, I will order them myself and continue them.

Lunch - (510 calories)
Venti Salted Caramel Mocha


Dinner - (922 calories)
390 g thin cut lip on ribeye steak
180 g roma tomato

Total Calories for the day 1,432
Daily Calorie Composition: 24% from carbs, 49% from fat and 27% from protein.

Fat  78 g; Fiber 4 g; Carb 89 g; Sodium 582 mg; Protein 98 g

Saturday, October 8, 2011

R4 Phase 4 Day 55

Weight - 137.0

Wow.. just wow.  Down 4.6 pounds overnight.  I guess the prep drink did make me retain a lot of fluid.  Wonder if there's anymore in there.  It would be nice.  I spent part of my Saturday at a local outlet mall.  Primarily there for my DIL and Gbaby, but I did manage to pick up a couple of things for me.  Some boots, a nice leather jacket, and a couple of tops.   I'd had brunch at home around noon.  When 6:30 rolled around we were still out and I was starving.  We ended up going to Outback.  I don't think I did too bad for a restaurant meal.  We shall see.  Typically when I have a big drop like today, I see some rebound the next day.


Brunch - (637 calories)
**Steak, mushroom, and bleu scramble
3 large eggs
80 g beef bottom round roast (cooked weight)
60 g mushrooms
30 g onion
28 g bleu cheese
10 g Nutiva coconut oil
2 tbsp half & half in a mug of coffee



Afternoon snack - (115 calories)
2 salted dark chocolate caramels


Dinner - (944 calories estimated)
**Outback Steakhouse
Rita Trio
1 slice of bread with butter
Shared blooming onion
side salad with Tangy Tomato dressing
7 oz sirloin
2 coconut shrimp

Total Calories for the day 1,696
Daily Calorie Composition: 28% from carbs, 51% from fat and 21% from protein.

 Fat  90 g; Fiber 4 g; Carb 111 g; Sodium 1,868 mg; Protein 83 g

Friday, October 7, 2011

R4 Phase 4 Day 54

Weight - 141.6

Okay so tell me, how does someone gain weight doing clear liquids for a day?  I don't know, but I sure did.  The only thing with calories yesterday was some white grape juice.  Perhaps it was all the stuff in the prep solution I had to drink.  Colonoscopy was easy.  Less than twenty minutes under and twenty more before out the door.  I don't have to have one for another ten years. Yippee.  I did a half-assed steak day today with some roast I'd cooked in the crock pot on Wednesday.  I've also pee'd a ton today.  Hopefully I'll see a drop in the morning.

Lunch - (172 calories)
6 oz cranberry juice (before I could leave the clinic)
1 tbsp half & half in coffee
1 tbsp heavy whipping cream in coffee

Dinner - (629 calories)
265 g beef bottom round roast (cooked weight)
60 c carrot
50 g mushroom
20 g onion

Evening Sweet Tooth - (338 calories)
1 PayDay mini
2 peanut butter cookies
15 g Cougar Gold Cheese

Total calories for the day 1,139
Daily Calorie Composition: 25% from carbs, 46% from fat and 29% from protein.

 Fat 57 g; Fiber 3 g; Carb 70 g; Sodium 664 mg; Protein 83 g

Thursday, October 6, 2011

R4 Phase 4 Day 53

Weight - 140.2

Here I am again old friend.  140ish once again.  Today is clear liquids only.  I'm not even going to attempt a grasp on calories because it's so low.   I've had sugar free lemon jello, black coffee, some crytal light, and some white grape juice.  The only thing with calories was the white grape juice and it's about 100% sugar carbs.  Then there was 64 ounce of MoviPrep solution to clean me out for my colonoscopy tomorrow.

I had a massage this afternoon and I'm jumping in the sauna for a bit before bed.  Not sure what I'll plan on eating tomorrow afternoon.   Definitely some fresh vegetables are in my near future.

Wednesday, October 5, 2011

R4 Phase 4 Day 52

Weight - 138.2

Interesting and frustrating.  A 1.6 lb gain.  I keep rolling up and back down the same 4 or 5 lbs. 

Today was a crazy food day.  Pretty much said screw it and did what I wanted since tomorrow is clear liquids only.  I ate out twice today...eek.

Breakfast - (377 calories)
7 oz container Fage 2% Greek Yogurt
1 tbsp Smuckers Spreadable Fruit
1 Franz Extra Sourdough English muffin
10 g Melt Buttery Spread
1 tbsp half and half in 1 mug coffee

Lunch - (760 calories estimated)
Panera Bread Company
Cup of Broccoli Cheddar Soup
1/2 Cuban Chicken Panini
1 whole wheat baguette

Dinner - (659 calories estimated)
Black Angus
Shared Fried Zucchini appetizer
1 bowl steak soup
6 oz mushroom & bleu filet (ate half)
rice pilaf (ate half)

Total Calories for the day 1,796 
Daily Calorie Composition: 40% from carbs, 34% from fat and 26% from protein. 

Fat 77 g; Fiber 16 g; Carb 198 g; Sodium 3,764 mg; Protein 128 g

Tuesday, October 4, 2011

R4 Phase 4 Day 51

Weight - 136.6

Down another pound.  Slowly but surely.  Today starts the first day of no raw foods until after my colonoscopy on Friday.  It's amazing how restricted this feels.

Breakfast - (580 calories)
**Veggie Omelet with Chicken Sausage
3 large eggs
60 g mushrooms
60 g onion
10 g Melt Buttery Spread
1 tbsp heavy whipping cream
1 link AmyLu's Andouille Chicken Sausage
1 slice provolone cheese
1 mug coffee with 1 tbsp half & half

Lunch - (295 calories)
1 small container Fage Total Greek Yogurt
1 tbsp Smuckers Low Sugar Orange Marmalade


Dinner - (460 calories)
**Chicken & Veggie Stew with Quinoa
125 g Kirkland Chicken Breast Strips
75 g carrot
70 g onion
70 g celery
70 c Yukon gold potato
46 g Ancient Harvest Quinoa
1 c Kirkland Chicken Stock
1.5 c water
1 tsp poultry seasoning
1/2 tsp pepper



Total calories for the day 1,335
Daily Calorie Composition: 25% from carbs, 44% from fat and 31% from protein. 

  Fat 64 g; Fiber 10 g; Carb 82 g; Sodium 1,906 mg; Protein 101 g

Monday, October 3, 2011

R4 Phase 4 Day 50

Weight - 137.6

Down 2.4 after a steak day.  I'll take it.  Eating somewhat normal today so I can make sure to get some fresh veggies and fruit in because I want be able to have any between Tuesday and Friday afternoon in preparation for my colonoscopy.

Breakfast - (572 calories)
**Roasted Chicken & Salad
125 g chicken, roasted
100 g red leaf lettuce
100 g cucumber
85 g roma tomato
40 g sweet peppers
25 g onion
4 tbsp Brianna's Real French Vinaigrette
2 mugs coffee with 1 tbsp half & half in each

Lunch - (296 calories)
16 oz Fage 0% Greek yogurt
60 g raspberries
Kal stevia to taste


Dinner - (543 calories)
**Seared Ahi Tuna & Cucumber Salad
202 g ahi tuna
2 tbsp sesame seeds
1 tbsp olive oil
2 tbsp Hain Canola Mayo
1 tsp wasabi paste
150 g cucumber
30 g onion
2 tbsp Fat Free Balsamic Vinaigrette




Total calories for the day 1,414
Daily Calorie Composition: 14% from carbs, 45% from fat and 41% from protein. 

 Fat 69 g; Fiber 12 g; Carb 48 g; Sodium 1,332 mg; Protein 143 g

Sunday, October 2, 2011

R4 Phase 4 Day 49

Weight - 140.0

Really?  I guess I am what I eat.  Geezz.  Steak day today and then I'll see about tomorrow.

Today is family Sunday as usual.  We watched football and hung around the house.  I took a nice sauna this evening.  Today is my 11th day on Bioidentical Hormone Replacement therapy.  For the first ten days, I've taken estrodial and testosterone cream. Tonight I start taking a progesterone capsule.  I'm interested in what benefit it may have on my sleep.  I know I am not getting good sleep at all.  I wake up feeling like I need a nap.

Dinner - (1,105 calories)
470 g rib eye steak
180 g tomato

Total calories for the day 1,105
Daily Calorie Composition: 3% from carbs, 60% from fat and 37% from protein.

Fat 73 g; Fiber 2 g; Carb 7 g; Sodium 253 mg; Protein 99 g

Saturday, October 1, 2011

R4 Phase 4 Day 48

Weight - 137.0

Can you hear the sound of me pounding my head against the wall?  It sure feels like that is what I am doing.  Oh well onward and seems like upward.  To add to my downfall, we are going out to dinner tonight.  Well, tomorrow will be a steak day for sure.

I spent much of the afternoon doing laundry and uncluttering my kitchen area, because I know it's coming time to paint there pretty soon.

Brunch - (276 calories)
**Salad with Chicken strips
100 g red leaf lettuce
100 g roma tomato
100 g cucumber
85 g Kirkland Chicken Breast Strips
20 g onion
3 tbsp Newmans Own Light Italian Dressing

Dinner - (1,417 calories estimated)
**The Ram Restaurant and Brewery
Spinach and Artichoke dip
1 mozz cheese stick
Side salad with light dressing
Fish and Chips (didn't eat much of it)
Shared Bread Pudding

Total Calories for the day 1,693
Daily Calorie Composition: 28% from carbs, 61% from fat and 11% from protein.

 Fat 107 g; Fiber 13 g; Carb 109 g; Sodium 2,881 mg; Protein 43 g 

Friday, September 30, 2011

R4 Phase 4 Day 47

Weight - 135.4

Up 0.4 today, but that's alright.  I didn't get much sleep last night, and I've been stressing about uncluttering my house as I shuffle things around with the paint and carpet being done.  Today they started on my family room and stairwell.  They got one coat on the walls and ceiling.  Monday, they'll put on the second coat on the formal dining room, and family room and ceiling.  We may be ready for carpet in those two areas by end of the week. 

Today I'm back to a normal amount of calories, but staying low on the carbs.  After several lower calorie days, I think my body needs it. 

Breakfast - (592 calories)
**Veggie Scramble & Sausage
3 eggs
1 egg white
60 g mushroom
50 g onion
2 tsp Melt Buttery Spread
1 tbsp half & half
1 slice Provolone Cheese
3 links Jimmy Dean Turkey Sausage
1 mug coffee with 1 tbsp half & half

Lunch - (409 calories)
1 7 oz container Fage Total Greek Yogurt
40 g raspberries
stevia to taste
28 g Tillamook Colby Jack cheese

Dinner - (592 calories)
**Southwest Peppercorn Pork Tenderloin & Roasted Romanesco Broccoli
9 oz Farmland Southwest Peppercorn Pork Tenderloin
210 g romanesco broccoli
2 tbsp Brianna's Real French Vinaigrette
1 tbsp Shredded Italian Blend cheese



Total Calories for the day 1,593
Daily Calorie Composition: 10% from carbs, 56% from fat and 34% from protein.

Fat 95 g; Fiber 12 g; Carb 39 g; Sodium 2,501 mg; Protein 139 g  

Thursday, September 29, 2011

Atkins Fat Fast Day 3

Weight - 135.0

Down 1.6 lbs today.  That's 4 lbs in two days.  I've not been 135 since Sept 10th.  Today I'm doing cream cheese.  I'm always leary of cream cheese in Phase 3 because many people seem to gain from it.  I guess I'm going to find out if I'm one of those people.  I have not really been hungry these past three days which is nice.

Still sick and now my son is too. Tickie cough that doesn't settle down and sinuses are the worst of it.

I have a colonoscopy scheduled for next Friday. Oh the joys of turning 50. It means no raw fruits or veggies, seeds, nuts, etc from Tuesday on and Thursday is nothing but clear liquids with two doses of their prep solution on Thursday evening.

No painting today. I've put a pick of yesterday's progress up. it's the entry area and part of the formal dining room. Tonight I'm shuffling small stuff from my family room so they can start in there tomorrow as well as putting a second coat on what they did yesterday. Likely do carpet in the formal dining and family room late next week. Then there's the kitchen, dining nook, laundry to be done and main floor will be done. As you can see, my house is an open design. From the front door you can see everything except the laundry room. My house has been a clutter zone for years. I'm realizing now that as many things as were in rooms before just can't go back when I'm done. I'm going to have to really go through my knick knacks, glassworks, etc and take a hard look at what I put back out. My kitchen/dining is always a mess. It's got to change.

Last night I made a herbed cream cheese with the following

8 oz Philadelphia Cream Cheese (brick not tube)
2 tbsp fresh chives
2 tbsp fresh dill
1 tbsp roasted minced garlic

I am eating that with about 200 grams of cucumber broken up into three meals.  I'm also having three mugs of coffee with 1 tbsp of heavy whipping cream in each. 

Here is meal 1 today


Total Calories for the day 975
Daily Calorie Composition: 6% from carbs, 87% from fat and 7% from protein.

Fat 95 g; Fiber 2 g; Carb 15 g; Sodium 743 mg; Protein 18 g 

Wednesday, September 28, 2011

Atkins Fat Fast Day 2

Weight - 136.6

Oh my, imagine my surprise!  I'm down 2.4 lbs today.  Today is day two of the Atkins Fat Fast.  I am eating Fluffy Chocolate Mousse and a bit of cream in my coffee to get the calories up to near 1,000 for the day.
My mousse was light and airy, but didn't seem to set well.  I was looking for the consistency of pudding, but it wasn't that thick.  It was definitely delicious.

Also I'm in ketosis today.  Yesterday, I checked and I wasn't.  This morning the stix showed small levels.  This evening they show large levels.


Here are my four servings of mousse.  I also used one tablespoon of heavy whipping cream in my coffee this morning.

Total calories for the day 1,011.
Daily Calorie Composition: 10% from carbs, 86% from fat and 4% from protein.

Fat 98 g; Fiber 4 g; Carb 26 g; Sodium 280 mg; Protein 9 g

Tuesday, September 27, 2011

Atkins Fat Fast Day 1

Weight - 139.0

The scale is playing seesaw.  I'm back up the 0.8 I was down yesterday.

Today is day one of a three day Atkins Fat Fast.  The plan is to eat around 1,000 calories a day broken up in three or four meals.  Seventy to ninety percent of the calories should come from fats. Carbs and proteins should be on the low end.  Today I'm doing just nuts and also some half and half in my two cups of coffee.


That's it for the day.  Three one ounce servings of walnuts and two one ounce servings of pecans.  One tablespoon of half & half in each of two mugs of coffee

Total Calories for the day 1,020.
Daily Calorie Composition: 7% from carbs, 90% from fat and 3% from protein.

 Fat 100 g; Fiber 14 g; Carb 16 g; Sodium 15 mg; Protein 7 g

Monday, September 26, 2011

R4 Phase 4 Day 43

Weight - 138.2

And just when I'm expecting a gain because of what I ate, I drop .8 lbs instead.  Today is a somewhat normal eating day before heading into a three day Atkins Fat Fast tomorrow.

I had a dentist appointment this afternoon.  I had one cracked filling and a couple of shallow ones to take care of.  It was a fast appointment, but my teeth were a little sore during the day. 

My sore throat has turned into a slight running nose and a ticky kind of cough.  No painting today.  I thought they'd be here, but when I got home, they were here.  Seems he had an urgent request from a client.

Lunch - (883 calories)
**Tuna Salad
220 g Bumble Bee Solid White Albacore Tuna (very low sodium)
100 g celery
75 g onion
60 g dill relish
6 tbsp Hain's Canola Mayo

Dinner - (415 calories)
230 g Kirkland Mahi Mahi
1 tbsp Nutiva coconut oil
200 g Pattypan squash
1 tbsp Melt Spread



Total Calories for the day 1,298
Daily Calorie Composition: 4% from carbs, 66% from fat and 30% from protein.

Fat 101 g; Fiber 5 g; Carb 15 g; Sodium 2,170 mg; Protein 105 g