This week I weighed in at exactly the same weight as last Friday – 290.5. I have been keeping a regular food diary and this week I averaged 2,200 calories per day. The breakdown has been 39% carbohydrates, 21% protein, and 40% fat. This is a little bit higher than my target for fat and a little low on protein, but with the app to track each day, it is getting easier to adjust small things and get it on track.

Food Diary

As I mentioned last week, I have been keeping a regular food diary which is how I know my calorie count and nutrition breakdown. I’ve been using an app on my phone called MyNetDiary and it really makes the process easy. Most large chain restaurant foods are in their database and you can just search for what you order. If you have anything that comes in a package with a barcode, then you can just scan it in. The process is really easy as you just click a button and point your phone’s camera at the packaging. Here is a screenshot from a pack of pepperoni I bought this week:

Scan Barcode

After you scan the barcode, it pulls up all the nutritional info and gives the food item a grade so you can quickly see what it is:

Nutrition Facts

Yes, my pepperoni is high in fat and sodium, but I do love having a few slices as a snack. The food grade is a good reminder each time to not go overboard. I started with the free version of this app, but I liked the ability to copy foods from day to day and get the analysis (which is really useful.) Those features require either the Pro version (at $3.99) or a subscription to Maximum (at $8.99 per month.) There are a lot of features in the subscription that could really make this the tracker everything you are monitoring. To get started though, the free version is all you need. I linked to the page for iPhone, but they also have an Android version and an iPad version as well as some other apps. I haven’t tried any of those, but I do like the iPhone version.

Slique Challenge

Last week I was feeling great as I had lost 2.7 pounds, but two days into this week the scale was showing that I had gained 3 pounds. I really wasn’t feeling great with the changes I had made in my eating routine, so I made some adjustments. I wrote all about these in my Slique Challenge Week Two Update. On that day, I was up 1.1 pounds from last Friday, but with the changes I made this week, I was able to get things back under control and end this week at 0. I really feel like the intermittent fasting protocol and usage of the Slique Products have been a big part of that. Check out the Slique Challenge from the beginning if you want to see all I have learned.

Weigh In

I weighed in today at 290.5 pounds, exactly the same as last week. Here are all the additional details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 290.5 lbs -52.7 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 36.5 -6.6 <25 
Body Fat 37.0% 33.5% -3.5% <25%
Lean Mass 216.2 lbs

63.0%

193.3 lbs

66.5%

-22.9 lbs

+3.5%

 76%-82% of weight
Body Water  41.6% 45.5% +3.9% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

183.2 lbs

63.1%

-17.8 lbs

+4.5%

 >35% of weight
DCI 3799 kcal 3305 kcal -494 kcal n/a
Bone Mass 10.3 lbs 9.2 lbs -1.1 lbs n/a
VFR 20 15 -5 <12 

 

Continue On…

Continue on to Week 17 Results:

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or head back to the first post: Starting My Health Journey

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