Day 4 of 21 Day Mindset Makeover
Tried a different cardio exercise video from another support website last evening and could do only about six minutes of it. I ran out of steam because it's more challenging than my aerobic walking DVD. I'll try to add a couple minutes per day until I can do the whole thing. Still didn't reach my fiber goal. I need to make that a priority.
Calorie range 1200-1800 1404, 1212, 1223, 1230
Follow 21 Day Mindset Makeover guidelines for meal and snack content and spacing, calories, fat, etc. with my health management tweaks. B+, YES, YES, B+ )
Saturated fat 10% or less of total calories 14%, 7%, 10%, 11%
Cholesterol 250mg or less 155mg, 140mg, 210mg, 210mg
Protein minimum 100g (plan is has unlimited protein) 110g, 115g, 124g, 126g
Net carb limit average 25g (total carbs less fiber) 27g, 25g, 24g, 26g
Dietary fiber minimum 25g 40g, 21g, 23g, 24g
Water 64 oz. YES, YES, YES, I THINK I DID
Exercise 5 days ONE. DAY OFF, TWO, THREE but just 6 minutes of more challenging exericise--good effort, though
Today's pre-logged menu:
Breakfast: zero cholesterol egg substitute omelet with spinach, mushrooms, and roasted red pepper Alfredo sauce
Snack: protein shake
Lunch: homemade chicken noodle soup ("low digestible carb")
Snack: chocolate coconut flaxmeal muffin
Dinner: pork barbecue with sugar free pickle relish in a low carb tortilla, broccoli slaw with ranch dressing
Snack: chicken breast and protein shake
Age 68, 5 feet tall
Highest weight ever in the fall of 2010 246 lbs.
FitDay starting weight 1/17/2011 240 lbs.
Weight 6/25/2014 233 that obviously included a lot of water retention
Weight 8/13/2014 224.2 with an eye on "Onederland"
Last edited by Mern; 02-01-2013 at 12:45 PM.