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  

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 

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

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

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 

R4 Phase 4 Day 42

Weight - 139.0

Up 0.4 but virtually no output overnight.  Plugging along.  I was doing okay today until evening set in.  Pretty frustrated with the scale so what do I do.. sabotage.  Well one good thing, all the Costco Oatmeal cookies are gone.

I have a plan for the next few days though.  Tomorrow is tuna fish salad and mahi mahi, then I'm starting about 3 days of Atkins fat fast.  Essentially eating 5 - 200 calorie meals with 80-90% of the calories from healthy fat. 

Lunch - (250 calories)
35 g Boars Head Londonport Roast Beef
1 slice provolone cheese
1/2 piece of cheesy bread

Dinner - (862 calories)
500 g 93/7 ground beef
100 g onion
2 tbsp sour cream
fajita seasoning

Evening - (974 calories)
2 glasses Red Wine
3 Costco Oatmeal Raisin Cookies

Total Calories for the day 2,086
Daily Calorie Composition: 22% from carbs, 45% from fat and 33% from protein. 

 Fat 81 g; Fiber 1 g; Carb 91 g; Sodium 1,165 mg; Protein 134 g 

R4 Phase 4 Day 41

Weight - 138.6

Down 1.4 from the shake day.  Busy Saturday for me running errands.  We ended up going to Red Robin for dinner.  I got a double patty bunless burger and a side salad.

I'm having output issues and not sleeping very well.  I sleep, but when I wake up I feel like I haven't really slept.

Lunch - (566 calories)
16 oz Fage 2% Greek Yogurt
28 g raw walnut halves
90 g plum
stevia to taste

Dinner - (924 calories estimated)
2 Red Robin beef patties
sauteed onions
swiss cheese
side salad with balsamic vinaigrette

Total Calories for the day 1,409
Daily Calorie Composition: 15% from carbs, 60% from fat and 25% from protein.

Fat 104 g; Fiber 13 g; Carb 59 g; Sodium 2,015 mg; Protein 96 g

R4 Phase 4 Day 40

Weight - 140.0

Bleck..  up again a bit.  I had to weigh a lot earlier than normal.

Today was finally carpet day!  My bedroom is finished.  Paint and carpet are done in there.  I have a few things left to load back in the room.  My office is pretty much done.  I have to put things back in there and move my computer back from the dining table to my desk.  My formal living room is nearly done.  A bit of paint left and I'll move the smaller things back in.  I think next week will be paint on the entry area and rest of the main floor ceiling.  There are some picture on my Facebook under the "watching paint dry" album.

My sauna is set up and running.  I used it tonight.  Felt soooo good.

I'm doing an alternate correction day today called a "Shake it up day".  

The original is:
Breakfast is a large apple or your choice of any fruit.
For lunch and dinner you have one large protein shake, made as follows: 4 scoops of your favorite protein shake mix, mixed with one large banana, one cup of peaches or one cup of strawberries. You may also opt to add up to two tablespoons of natural peanut butter or flax meal.

I've modified this a bit to add in some fat.  For breakfast I did a 4 scoop shake with strawberries and 2 tbsp heavy whipping cream.  Lunch and dinner, I didn't smaller shakes with 2 scoops, strawberries and 2 tbsp heavy whipping cream.  I used 1 tbsp heavy whipping cream in two mugs of coffee as well.

Breakfast - (690 calories)
4 scoops Jay Robb chocolate whey protein
16 oz water
ice
140 g frozen strawberries
2 tbsp heavy whipping cream
2 mugs coffee with 1 tbsp heavy whipping cream in each

Lunch - (345 calories)
2 scoops Jay Robb strawberry whey protein
8 oz water
ice
70 g frozen strawberries
2 tbsp heavy whipping cream

Dinner - (345 calories)
2 scoops Jay Robb strawberry whey protein
8 oz water
ice
70 g frozen strawberries
2 tbsp heavy whipping cream

 Total calories for the day 1,380
Daily Calorie Composition: 9% from carbs, 38% from fat and 53% from protein.

 Fat 64 g; Fiber 2 g; Carb 32 g; Sodium 1,210 mg; Protein 200 g

R4 Phase 4 Day 39

Weight - 139.6

Well what the heck.  I know I've been stressed and not sleeping well, but this is getting a bit silly.

I planned a steak day for today, but a trip to Costco became my downfall.   They had Cougar Gold cheese which is made at the college I went to.  I can only find it in stores once in a while so I had to grab some and then make sure everyone in my house had a bite or two or in my case, more.  I also brought home a package of their big cookies and ate two of them before I thought to check the calorie count online.  Yikes!  230 calories per cooking.

Tomorrow I'm planning a "Shake it up" day.  Protein shakes all day.

Afternoon - (570 calories)
2 Kirkland Oatmeal Raisin cookies
28 g WSU Cougar Gold sharp cheddar

Dinner - (700 calories)
495 g top sirloin steak
135 g roma tomato
1 tbsp Newmans Own Light Italian dressing

Total calories for the day 1,270
Daily Calorie Composition: 16% from carbs, 41% from fat and 43% from protein. 

Fat 50 g; Fiber 2 g; Carb 45 g; Sodium 769 mg; Protein 122 g 

R4 Phase 4 Day 38

Weight - 137.2

Down 0.8 today.  Doing a more normal P3 day today to give my body a break.

Breakfast - (589 calories)
3 eggs
1 egg white
56 g Boar's Head Lower Sodium Ham
65 g onion
60 g mushrooms
60 g sweet peppers
10 g Nutivia Coconut Oil
3 Jimmy Dean Turkey Sausage links
2 mugs coffee with 1 tbsp half & half in each

Dinner - (850 calories)
2 Kirkland Ground Sirloin patties
50 g dill pickle
30 g onion
30 g tomato
28 g vintage white cheddar
1 tbsp mayonnaise
1 tbsp ketchup

Evening - (120 calories)
1 Franz Extra Sourdough English muffin

Total Calories for the day 1,559
Daily Calorie Composition: 12% from carbs, 56% from fat and 32% from protein.

Fat 95 g; Fiber 5 g; Carb 48 g; Sodium 2,543 mg; Protein 123 g

R4 Phase 4 Day 37

Weight - 138.0

Down 1.4 today from the Fage day.   Today I'm doing an alternative correction day called a "Chicken Day".  You eat a roasted chicken beginning with the legs and wings (including the skin) and then work on the rest.  You can add a bit of mayo and some dill relish for chicken salad for part of it. It's a heck of a lot more protein than I normally eat, so we shall see.   A local grocery does a natural chicken with Mrs Dash seasonings.  I know with that I am not getting one that's loaded with sodium.  I am thinking after several correction type days, I'm going to eat clean P3 foods tomorrow and give my body a break.

Today the painting on the formal living room started.  It's the first room of the darker of the two colors I'm using.  My bedroom and office are done.  Everything but major furniture are out of those three rooms in preparation for the first round of new carpet on Friday.  My formal dining room is full of extra furniture, boxes, etc.  My cats are having a heyday hiding over there.

Through-out the day (1,603 calories)
1 mug coffee with 1 tbsp half & half
1 roasted chicken (approximately 25 ounces of meat)
1 tbsp Kraft Olive Oil Mayo

Total calories for the day 1,603
Daily Calorie Composition: 1% from carbs, 55% from fat and 44% from protein. 

 Fat 97 g; Fiber 0 g; Carb 3 g; Sodium 550 mg; Protein 170 g

R4 Phase 4 Day 36

Weight - 139.4

Damage control after the last few days is in full force.  I'm doing a Full Fate Fage day today.  Tomorrow I may go get a roasted chicken from the local grocery store that does natural ones in Mrs Dash seasoning.  So it would be a chicken day.  I'm bloated because my rings are tight. 

My visit with the naturopath went well.  I am starting Berberine in lieu of the metformin that I've been using for blood sugar and appetite control.  I am also starting bioidentical hormones sometime this week.  I am hoping that getting my hormone levels up and balanced will help with weight maintenance as well.

My meals today were two 17 oz containers of Full Fat Fage broken down into 4 portions.  I put walnuts in one container and a plum in the other. 


35 oz Full Fat Fage Greek Yogurt
130 g plum
15 g raw walnuts
1 chicken back portion
2 mugs coffee with 1 tbsp half and half in each

Total calories for the day 1,530
Daily Calorie Composition: 12% from carbs, 65% from fat and 23% from protein

Fat 111 g; Fiber 3 g; Carb 46 g; Sodium 325 mg; Protein 87 g

R4 Phase 4 Day 34 & 35

Weight - 137.4 and I don't even want to guess.

Down 2.2 lbs on Saturday but this day is one to forget.  Thai food for lunch which was good.  We went out in the evening time and I had a couple of pieces of pizza and a few drinks.  My entire purse and my new cell phone were stolen.  Both sets of car keys were in my purse.  They could not tow my vehicle because it's all wheel drive and has tires too wide to put on a dolly.  I had to leave it in the parking lot and met a locksmith to rekey the ignition and give me a door key.  I then spent several hours reporting missing credit cards and check books, getting a new driver's license on the way in the mail, and such.  Then got to spent a few hours with a guy rekeying every door in my house (14 locks total).  So not fun at all.  My cell was insured so I'll have another one in a few days.   A bit freaked that someone has keys and my address, but they'd be pretty stupid to try anything.  I'm hoping they just got what they want out of it and dumped it somewhere. 

Needless to say I had no sleep on Saturday night and it's not 10:30pm on Sunday.  My weight is up and I didn't feel much like eating today.  I had a couple of burger patties for dinner with some burger type veggies and called it good.   Thinking of doing a full fat Fage day tomorrow.  I've not done one since round 3.

I promise to get back into the swing of things tomorrow.  Painting will continue in my office.  I was supposed to do some trim taping today, but I can't see straight, let alone tape straight.   I have my second visit with the naturopath to go over blood work results.  I'm hoping to get rolling on bioidentical hormones soon.

R4 Phase 4 Day 33

Weight - 139.0

Ouch.  Lack of sleep, lack of output, love of fair scones and cookies.  Steak day today and hope for some help in the sleep and output department. 

Painting is done in my bedroom.  They've got the trim, ceiling and one coat on the walls in my office.  I really ant to sleep in my bedroom, but there is still a paint smell in there.  Not a lot, but I've been headachy even with the doors closed.  I miss my bed.

Tomorrow is hair day, and we're planning on Thai food for dinner.  May hit the local lounge in the evening for some people watching.  I'm already planning a FFF day for Sunday.

Breakfast - (40 calories)
2 mugs coffee with 2 tbsp half & half

Dinner - (1,313 calories)
1 lb Ribeye steak
2 tbsp Garlic Balsamic marinade
150 g roma tomato

Total calories for the day 1,353
Daily Calorie Composition: 2% from carbs, 75% from fat and 23% from protein. 

 Fat 115 g; Fiber 2 g; Carb 6 g; Sodium 270 mg; Protein 80 g

R4 Phase 4 Day 32

Weight - 137.0

Today was our fun day at the Western Washington State Fair in Puyallup.  I was up this morning, but with the painting going on in the house, I am not sleeping well at all.  My bedroom is finished and they've started on my office.  Even though both rooms have doors that close, I'm still wondering of some of my wonky feeling is due to the paint fumes.  Also, sleeping on an aerobed in the living room is not fun at all.   I'll likely stay out of my bedroom for a couple more days then see how I feel.  Regardless, it won't be set back up there nicely until after next Friday when the carpet is laid in that room.

The fair was fun.  We didn't get half done that we wanted to.  I love seeing the animals and exhibits.  Others are there more for the rides and such.  I think we should have just split up.  I came home with a haul too. A couple of shirts, a cute hoodie, some flavored oils for bread dipping or marinades, some seasonings, some sheepskin slippers and boots.  Best of all, I finally broke down and purchased an infrared sauna.  I used to use one religiously at a local women's gym.  I loved it.  They closed down a couple of years ago, and there is no place close by that has one.  I've looked into them several times, and there are two vendors at the Fair each year.  They always have 'better' prices during the Fair.  I was talking myself out of it and my daughter in law was like "Get it.  You've been saying you want one for eons."

As far as eating goes, I didn't do that badly, but we shall see.  I'm planning a steak day for Friday regardless.  No real way to add up the calories so the numbers are a guesstimate.

Breakfast - (20 calories)
1 mug coffee with 1 tbsp half & half

Lunch - (531 calories estimated)
Chef salad with light Italian dressing
Chicken noodle soup
4 saltine crackers
a few curly fries

Dinner - (400 calories)
1 piece bbq chicken breast on a stick
1 Fair Oatmeal cookie
a few french fries

Evening - (536 calories)
2 Fair Scones with raspberry jam
1 Fair Chocolate Chip cookie

Total Calories for the day 1,527
Daily Calorie Composition: 42% from carbs, 40% from fat and 18% from protein.

Fat 67 g; Fiber 10 g; Carb 162 g; Sodium 3,352 mg; Protein 69 g

R4 Phase 4 Day 31

Weight - 136.0

Down another pound.  Slowly but surely.  Tomorrow may be another day though with the trip to the Western Washington State Fair.   Eating safe and sane for today.  I'm sure Friday will either be a steak day or a Greek day.

I slept on an aerobed in my living room last night.  I'm likely out there for a few more days as the painting gets finished in my bedroom first and then airs out.  

Breakfast - (40 calories)
2 mugs coffee with 1 tbsp half & half in each


Lunch - (450 calories)
180 g Garlic Herb Chicken
125 g green leaf lettuce
75 g cucumber
70 g tomato
50 g onion
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (92 calories)
shared a Payday mini with my granddaughter.

Dinner - (430 calories)
1.5 Trident Alaskan Salmon burgers (costco)
150 g Asian style vegetables
2 tbsp tartar sauce
1 tbsp ketchup

Total Calories for the day  1,102
Daily Calorie Composition: 17% from carbs, 48% from fat and 35% from protein.

R4 Phase 4 Day 30

Weight - 137.0

A drop of 2.6 lbs after doing a modified steak day yesterday.  Going to stick to clean eating today and see what tomorrow brings.

Breakfast - (604 calories)
3 large eggs
1egg white
2 tsp coconut oil
80 g bell peppers
50 g onion
1 AmyLu's Andioulle Chicken Sausage
1 tbsp half &half in eggs
1 mug coffee with 1 tbsp half & half
28 g Tillamook Vintage White Cheddar

Dinner - (693 calories)
**Mustard Beef & Salad
200 g 90/10 Angus Ground  Sirloin
100 g 93/7 ground beef
2 tsp yellow mustard
1 tsp minced garlic
100 g green leaf lettuce
80 g cucumber
35 c onion
30 g Brianna's Real French Vinaigrette

Total Calories for the day 1,297
Daily Calorie Composition: 5% from carbs, 60% from fat and 35% from protein

Fat 84 g; Fiber 4 g; Carb 16 g; Sodium 1,618 mg; Protein 113 g

R4 Phase 4 Day 29

Weight - 139.6

Okay.. this is crazy.  Stress and lack of sleep and output is definitely not my friend.  I'm doing a 'steak day' today, but made it Italian with ground beef and San Marzano crushed tomatoes. Kinda like mega P2 chili but with Italian seasonings instead of Mexican.  I am retaining water, also.  Likely from the Kalbi marinade on the chicken yesterday.

Breakfast - (40 calories)
2 mugs coffee with 1 tbsp half & half in each)

Dinner - (897 calories)
**Steak Day Italian Beef
8 oz 90/10 Ground Sirloin
8 oz 93/7 Ground Beef
1 14 oz can San Marzano crush tomatoes
100 g mushrooms
50 g onion
Summer Savory, garlic powder, Italian Seasoning and pepper to taste

Total Calories for the day 937
Daily Calorie Composition: 15% from carbs, 40% from fat and 45% from protein. 

 Fat 41 g; Fiber 8 g; Carb 35 g; Sodium 380 mg; Protein 106 g

R4 Phase 4 Day 28

Weight - 137.6

Wowzah I'm up as I figured I would be.  To top of the fun last night, I've had maybe 3 hours of sleep and very little output.  We shall see how today goes and then I'll decide on what to do on Monday.

FINALLY the painting will start on my house this week.  Part of my sleepliness the past week was about not being able to get a hold of the contractor (friend of the family).  Met with him tonight and somewhat squared things away.  We shall see.

Breakfast - (80 calories)
2 mugs coffee with 2 tbsp half & half in each

Lunch - (267 calories)
8 or so snacky pizza roll sort of things.  One kind was like pizza rolls, the other was like stuffed potato skins

Dinner - (720 calories)
**Grilled Teriyaki Chicken & Roasted New Potatoes
250 g chicken breast marinated in teriyako
250 g new potatoes
1 tbsp olive oil
20 g romano parmesan blend cheese

Evening snack - (47 calories)
150 g watermelon

Total Calories for the day 1,114
Daily Calorie Composition: 33% from carbs, 37% from fat and 30% from protein.

Fat 49 g; Fiber 7 g; Carb 99 g; Sodium 2,860 mg; Protein 88 g  

R4 Phase 4 Day 27

Weight - 135.2

Down a bit, but today will be a crazy one.  I'm fully expecting to be up Sunday morning.  Baseball game this evening and I'm eating.  Then going out afterward for a while so there will be drinking.

Here's a pick from the game

Breakfast - (157 calories)
150 g banana
1 mug coffee with 3 tbsp 2% milk

Lunch - (219 calories)
200 g chicken breast

Dinner - (584 calories estimated)
1 large slice thin crust mushroom & white sauce pizza
brownie a la mode

After dinner - (1,477 calories estimated)
1 top shelf margarita
2 shots patron silver
3 vitamin C bombs
jalapeno poppers
nachos

Total calories for the day 2,437
Daily Calorie Composition: 53% from carbs, 28% from fat and 19% from protein.

Fat 54 g; Fiber 10 g; Carb 228 g; Sodium 1,990 mg; Protein 80 g   

R4 Phase 4 Day 26

Weight - 136.0

Well boo.  Still up.  I had about 2 hours sleep last night and not a lot of output.  Thank goodness I have a nice long massage this afternoon.

I've not slept much because of some frustration.  I decided to recarpet my home back in June.  Ordered the carpet and then decided I should likely paint before it was installed.  I contacted the friend of some family that has done work on my house before.  He was all gung-ho but had a couple of projects to get out of the way first.  He thought we'd get started early in August.  Well, of course now it's September.  I've talked to him sporadically for updates but now I can't get him to call me back at all.  I last talked to him just over two weeks ago and at that time he said he had a bit to finish at a local school he's been working at.  I've called, left messages, used other phone numbers, etc.  I really wanted him to do the work because he does the supplies at his cost rather than me dealing with markups by others.  I'm at a loss now.  The carpet is sitting in a warehouse waiting.  There's stuff that needs to be done as the painting is done.  Some wall repair, some electric outlets, lights etc.  I really don't relish the idea of trying to find someone else.

Breakfast - (44 calories)
2 mugs coffee with 3 tbsp 2% milk in each

Dinner - (1,078 calories)
.9 lb New York Steak
250 g beefsteak tomato
balsamic vinegar
5 fl oz Beringer Red Moscato

Total calories for the day 1,122
Daily Calorie Composition: 5% from carbs, 59% from fat and 36% from protein.

Fat 65 g; Fiber 4 g; Carb 12 g; Sodium 292 mg; Protein 88 g  

R4 Phase 4 Day 25

Weight - 136.2

Well dang.  I'm up and I don't really know for sure why.   I know I didn't sleep well last night at all.  Going to play it safe today and do a steak day on Friday when I have my massage.

Lunch - (363 calories)
Leftover Tuscan Chicken from Cheesecake Factory
1 mug coffee with 3 tbsp 2% milk

Snack - (70 calories)
2 wedges cantaloupe

Dinner - (579 calories)
2 AmyLu Sweet Carmelized Onion Chicken patties (Costco)
2 sliced Tillamook Cheddar cheese
1 tbsp mayo
2 tsp ketchup
20 g red onion
50 g tomato
2 large lettuce leaves

Total Calories for the day 1,012
Daily Calorie Composition: 16% from carbs, 36% from fat and 48% from protein.

Fat 41 g; Fiber 4 g; Carb 41 g; Sodium 1,820 mg; Protein 122 g    

R4 Phase 4 Day 24

Weight - 135.2

Rollercoaster here but I'm doing it to myself.  Ended up eating some carbs late last night and then had very little output overnight.  Going to try and settle down a bit the next few days.  We're going to the Mariners game on Saturday and I'm already planning on eating some goodies there for once.

Breakfast - (44 calories)
2 mugs coffee with 3 tbsp 2% milk in each

Lunch - (315 calories)
3 oz beef jerky
1 wedge cantaloupe
28 g oaxaca cheese

Dinner - (905 calories)
**Turkey burgers & Salad
280 g Jennie-O 93/7 ground turkey
56 g Yancy's Fancy Peppadew Jalapeno Cheese
1 tbsp guacamole
1 tbsp mayonnaise
120 g green leave lettuce
80 g cucumber
50 g tomato
30 g onion
3 tbsp Newman's Light Italian dressing

Total calories for the day 1,264
Daily Calorie Composition: 14% from carbs, 49% from fat and 37% from protein. 

Fat 67 g; Fiber 10 g; Carb 42 g; Sodium 3,393 mg; Protein 114 g    

R4 Phase 4 Day 23

Weight - 134.2

And she's back down again.  Today is totally off the charts.  I was planning to eat some chicken for lunch and make turkey burgers for dinner.  Nice and safe for sure.  My son's pregnant girlfriend got to showing me a few Mexican places she wanted to try and before you know it, we were on our way.  A couple of friends even met us there.   First Mexican I've had this time around.  I wanted to try their fish tacos, but they definitely do not compare to Senor Taco.  I got a bistec (flank steak) burrito with no beans.  Funny thing, one of the other ladies ordered a veggie burrito.  She was complaining about hers being spicy and she traded with her daughter.  I'm digging into mine and finally realized there were beans in it and started looking for the meat.  Sure enough, I had the veggie and she had mine.  I likely didn't do too bad because of that.  Well, other than the 200 calorie Mexican Coke.

Breakfast - (328 calories)
7 oz Fage Total Greek Yogurt
90 g plum
stevia to taste
1 mug coffee with 3 tbsp 2% milk

Lunch - (640 calories estimated)
part of a veggie burrito
part of a steak burrito
part of a fish taco
16.9 oz MexiCoke

Dinner - (228 calories)
**Shake and a Cuc Salad
Jay Robb Pina Colada Protein Powder
6 oz 2% milk
240 g cucumber
20 g red onion
2 tbsp red wine vinegar

Total Calories for the day 1,196
Daily Calorie Composition: 49% from carbs, 27% from fat and 24% from protein.

Fat 36 g; Fiber 10 g; Carb 148 g; Sodium 1,366 mg; Protein 74 g  

R4 Phase 4 Day 22

Weight 135.8

Up 1.6 but considering the total calories, carbs, etc I had yesterday I think that's fantastic.  I'm doing a steak day today as a recovery from the weekend's foods.  I also got in an almost 6 mile walk this afternoon.

Lunch - (44 calories)
2 mugs coffee with 3 tbsp 2% milk in each (ran out of half & half)

Afternoon snack - (25 calories)
No Sugar Added Fruit Punch popsicle

Dinner - (1,299 calories)
16 oz ribeye steak
140 g apple

Total Calories for the day 1,363
Daily Calorie Composition: 8% from carbs, 68% from fat and 24% from protein. 

 Fat 102 g; Fiber 4 g; Carb 27 g; Sodium 315 mg; Protein 82 g   

R4 Phase 4 Day 21

Weight 134.2

Nice drop of 1.4 lbs today.  I doubt that with today's activities and two restaurant meals that I will be down tomorrow.

I'm not sure I can even begin to estimate the calories today.  We spent most of the afternoon at Pike Place Market in Seattle.  We had lunch at the Athenian Inn and roamed around for several hours.  For dinner, the ladies hit Asado Steakhouse.  I had some good wine and yummy food.  I'm certain I'll be paying for it for the next few days.

Breakfast
1 mug coffee with 1 tbsp half & half

Lunch 
Athenian Side Salad - Field greens, spiced Oregon hazelnuts, bleu cheese crumbles, green apple slivers and house citrus vinaigrette 
Joe’s Special Egg Scramble - Uli’s garlic chicken sausage, onions, spinach and mushrooms 

Dinner 
Queso Frito - Skillet Baked Cheese, Molido, Salsa, Chimichurri, Breaded Provolone,
Drunken Goat, Blue Cheese
Herbas Y Quinoa Salad  - Greens with Quinoa,  Corn, Dried Fruit,
Walnut Vinaigrette
Pollo en Fettucini - Grill chicken with bacon slaw over fettucini with wine sauce
Oritos Fritos - Fried baby bananas with a peanut, toffee and macadamia nut crust and banana-macadamia nut ice cream 

2 shots of tequila, 1/3rd bottle of Malbec, 2 oz pour of ice wine reisling


Goodness who knows on the calories.  I took most of the fettucini home. 

R4 Phase 4 Day 20

Weight - 135.6

Well you would think I'd have more of a drop today since I could get much down yesterday.   I kept my granddaughter overnight.  I had a hard time going to sleep last night because my chest was bothering me from the throwing up.  I likely managed 3 hours tops and then the gbaby was awake by 8 am.   We hit Applebees for lunch before going shopping.  That did not go well for me.  Once again I could not keep anything down.  I don't even know how to try to count the calories since only a small amount might have even made it.

Crazier still, we'd planned dinner at Cheesecake Factory.  I was not skipping out on it.  I thought perhaps if I had soup and something small I'd do okay.  Nothing was staying down.  Finally talked myself into a shot of tequila and that seemed to ease things up a bit.  I managed to get a small portion of my Tuscan Chicken entree down.  We got cheesecake to go and wouldn't you know, that stayed down when I ate it about an hour or so later.  Figures  My calories are going to look really low for the day since I don't even want to guess at how much of Applebee's I really got down.

Maybe tomorrow I'll start with the tequila ;)

Breakfast - (40 calories)
2 mugs coffee with 1 tbsp half & half in each

Dinner - (857 calories estimated)
1/4 Cheesecake Factory Tuscan Chicken entree
1 slice Pina Colada Cake Cheesecake

Total calories for the day 897
Daily Calorie Composition: 33% from carbs, 59% from fat and 8% from protein.

Fat 49 g; Fiber 5 g; Carb 61 g; Sodium 508 mg; Protein 15 g   

R4 Phase 4 Day 19

Weight - 136.4

Up another 1.8 lbs.  That is 3.2 lbs in two days.  I am thinking it may be the macadamia nuts I've had both days.  Laying off those and doing a steak day today.  I ran into an issue though.  I cooked a great ribeye and sat down to enjoy it, but my lapband decided it wasn't having it.  I don't know if I've spoken about my lapband before.  If not here goes.  I was banded in Feb 2005 and lost a considerable amount of weight thanks to it. After a few years, for the most part, it seems like it isn't there.  It's rare that I run into a problem eating.  Somehow I must have irritated it when I started eating the steak.  Perhaps I didn't chew well enough.  It was not having it at all.  I could not keep anything down.  It was very frustrating.   I let things settle and had a small container of Fage Total instead. 


Dinner - (706 calories)
6 oz (maybe) ribeye steak
7 oz container Fage Total Greek Yogurt
100 g apple

Total Calories for the day 706
Daily Calorie Composition: 11% from carbs, 60% from fat and 29% from protein.

Fat 46 g; Fiber 3 g; Carb 19 g; Sodium 148 mg; Protein 51 g   

R4 Phase 4 Day 18

Weight 134.6

Up a bit.  Finally a quiet day today.  I managed to get in a 5 mile walk this afternoon.  Like many times, I set out to just do 3 miles and somewhere around the 3 mile mark I decide to do a bit more.

Breakfast - (606 calories)
**Andouille Scramble
4 large eggs
1 Amylu's Chicken Andouile Sausage
80 g bell pepper
60 g mushrooms
50 g onion
1 tbsp half & half
2 tsp Nutiva coconut oil
1 mug coffee with 1 tbsp half & half

Lunch - (330 calories)
**Green Salad with Turkey
150 g romaine
100 g Jennie O Oven Roasted Turkey breast
80 g cucumber
60 g tomato
30 g red onion
20 g radish
4 tbsp Annie's Natural Green Garlic Dressing

Dinner - (518 calories)
**Salmon Patties with Tartar & Cucumber Salad
2 Trident Alaskan Salmon burgers
3 tbsp Kraft Light Mayo with Olive Oil
2 tbsp Dill Relish
1 tbsp Heinz Reduced Sugar Ketchup
230 g cucumber
40 g onion
3 tbsp White Balsamic Vinegar

Evening Snack - (365 calories)
8 oz Beringer Red Moscato wine
45 g Tillamook Vintage White Cheddar

Total Calories for the day 1,819
Daily Calorie Composition: 15% from carbs, 55% from fat and 30% from protein. 

 Fat 103 g; Fiber 12 g; Carb 60 g; Sodium 3,865 mg; Protein 123 g