This last week marks four weeks since I have started tracking my food and training / added a little extra in. So I decided it was time to do my third body scan to see where everything is at. Most people enjoy seeing the progress as it happens, right? 

When I started I didn't have any set goals or numbers I was hoping to reach - I was going into it goalless and I think that's okay sometimes since I wanted the behavior change to be the focus.

In four weeks, I have lost 2 pounds, I have maintained my muscle muscle (with a very slight increase), and I've lost 1.5% body fat. I'm honestly pretty happy, especially since this has all been done through eating intuitively - not counting macros, not following any specific portion guidelines, and always eating when I'm hungry. It hasn't been perfect by any stretch of the definition, but it's working and I feel really good. 

Note: It was my birthday, so I ate junk over the weekend. 

Monday 8/7

Meal 1:
6 oz Gala apple
2 eggs

Meal 2:
Raisin Bran crunch 1 cup
1 cup whole milk

Meal 3:
Cliff bar Sierra Trail Mix
1/4 peach

Meal 4:
1/2 pound ground beef 80/20
1 cup green beans
1 cup potato
1/2 cup brown gravy

Tuesday 8/8

Meal 1:
3 eggs
2 cups fruit mix - watermelon, peach, pineapple, chia seeds

Meal 2:
4 oz chicken breast
1/2 cup Raisin Bran crunch
1/2 cup whole milk

Meal 3:
Banana

Meal 4:
4 oz chicken breast
5 oz broccoli

Wednesday 8/9

Meal 1:
3 eggs

Meal 2:
5.5 oz Silk Almond Yogurt vanilla
5 oz blackberries

Training:
5 x 3 Pause squats @ 125 lb

Meal 3:
1 scoop SFH Recovery chocolate
1 tsp Apple Cider vinegar

Meal 4:
4 oz chicken breast
4 oz rice
3 oz broccoli

Meal 5:
5 oz chicken breast
5 oz brussels sprouts

Thursday 8/10

Meal 1:
3 eggs

Meal 2:
4 oz Chicken breast
4 oz Cauliflower
3 oz Gala apple
2 Tbsp Peanut butter Simple organic

Meal 3:
5.5 oz Silk Almond Yogurt vanilla
3 oz Blackberries

Meal 4:
Banana

Training:
Tabata
Row (meters)
Handstand hold
Row (meters)

Meal 5:
1 Scoop SFH Recovery chocolate
1 tsp Apple Cider vinegar

Meal 6:
4 oz chicken

Friday 8/11

Meal 1:
3 eggs
5 oz Gala apple

Training:
1 rep max Deadlifts
20 min EMOM: 1 DL @ 85%

Meal 2:
Sushi - 2 california rolls, 1 rainbow roll

Meal 3:
Larabar - Apple pie

Meal 4:
1/2 pound ground beed 80/20
1 cup potato
1/2 brown gravy
1 cup green beans
2 glasses Malbec win

Saturday 8/12

Meal 1:
3 eggs
1 biscuit

Training:
Hike/Run - Mt. Flora - 6 miles

Meal 2:
Soft shell chicken tacos - chicken, tortilla, lettuce, tomato
Fudge ice cream bar

Meal 3:
3 eggs
1 biscuit
1/2 cup hollandaise sauce
1 cup spinach

Meal 4:
Birthday cake - Funfetti with Strawberry cream cheese frosting

Sunday 8/13

Meal 1:
1 biscuit
1/2 pound breakfast sausage
1/2 cup milk
1 eggs

Meal 2:
French fries
Deviled eggs (2)

Meal 3:
Burger - Bun, ground beef, lettuce, avocado, american cheese
Potato salad
Deviled egg
French fries

 

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