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.

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 3 Day 14

Weight - 130.6

Up .6 from my lowest and 2.8 below LIW, but I've not getting much in the way of output.  I'm going to start back on some fiber supplements which may take a few days to work and won't be nice on the scale until it does.

Brunch - (594 calories)
**Denver Scramble
3 eggs
1 egg white
1 tbsp half & half
80 g mushrooms
45 g onion
70 g bell pepper
56 g Boar's Head Low Sodium Ham
1 tbsp butter
2 mugs of coffee with 1 tbsp half & half in each

Afternoon Snack - (119 calories)
7 oz container Fage 0% Greek Yogurt
50 g raspberries

Dinner - (618 calories)
**Salmon patties with Dill Cream Cheese & A Salad
2 Kirkland Wild Alaskan Salmon patties (Costco)
75 g mix greens
2 tbsp Brianna's Real French Vinaigrette

*Dill Cream Cheese
2 tbsp cream cheese, slightly softened
2 tbsp sour cream
1/2 tsp dill
1 tsp capers (optional)


Evening - (120 calories)
5 oz Apothic Red Winemakers Blend

Total Calories for the day 1,451
Daily Calorie Composition: 13% from carbs, 54% from fat and 33% from protein.

R3 Phase 3 Day 8

Weight - 136.6

Well I can now way without a doubt don't ever bother with a chicken day for an alternative to a steak day.


I'm eating normally today.  If tomorrow brings an increase, I'll do a steak day

Breakfast - (561 calories)
**Veggie scramble with feta plus turkey sausage
2 large eggs
1/4 c Kirkland real eggs
35 g spinach
60 g mushrooms
50 g onion
1 tbsp butter
1 tbsp half & half
34 g Athenos Feta with Roasted Red Pepper & Garlic
3 Jimmy Dean Turkey Sausage Links
1 cup coffee with 1 tbsp half & half


Lunch - (588 calories)
**Spinach salad with chicken
125 g baby spinach
200 g baked chicken
40 g roma tomato
40 g onion
14 g bacon bits
34 g Athenos Feta with Lemon, Oregano & Garli
3 tbsp Brianna's Real French Vinaigrette

Afternoon Snack - (132 calories)
6 oz Zoi non fat greek yogurt
56 g blueberries

Dinner  - (266 calories)
**Chicken burger with sauted bellas
Sabatinos Spinach & Aged White Cheddar chicken burger (Costco)
120 g portobello mushrooms
40 g onion
2 tbsp parmesan cheese

Evening Snack - (144 calories)
6 oz ApothicRed Winemakers Blend

Total calories for the day 1,691
Daily Calorie Composition: 16% from carbs, 48% from fat and 36% from protein.

R2 Phase 4 Day 6

Weight - 159.6

Holding steady and that's a good thing.  Going to try Ancient Harvest Quinoa Pasta tonight.  Just one serving because I know if I make more with the intention of splitting it that may not happen.


Breakfast - (287 calories)
**Veggie scramble with bacon
1 egg
1/2 c eggbeaters
70 g mushrooms
60 g onion
60 g bell pepper
2 tbsp salsa
2 slices Hormel Black Label Low Sodium bacon
used bit of bacon grease for eggs.

Lunch - (245 calories)
150 g petite sirloin steak (leftover from last night)
1 can no salt added green beans

Afternoon Snack - (112 calories)
7 oz Fage 0% Greek Yogurt
40 g blueberries
stevia to taste

Dinner - (573 calories)
9 1/8 oz thin sliced chicken breast, sauted
2 oz Ancient Harvest Quinoa Pasta
15 g parmesan, shredded
2 tbsp light sour cream

Evening snack - (96 calories)
4 oz merlot wine

Total Calories for the day 1,313
Daily Calorie Composition: 28% from carbs, 23% from fat and 49% from protein.