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Since I had such good results this week, I decided yesterday would be a refeed day with a semi-cheat meal. I haven't been doing regular refeed days so it was time - mentally and physically. The cheat part was a small handful of M&Ms and a peanut butter brownie, of sorts. For dinner I made a small mexican pizza. It came out really good and it was clean enough that I wouldn't even call it a cheat meal. I used a multi-grain dough brushed with a little extra virgin olive oil, and topped it with diced plum tomatoes, grilled chicken, low sodium black beans, scallions, fresh chopped jalapeno pepper, black olives, home-made roasted red peppers, chili powder, and reduced fat four-cheese blend. I used the fresh tomatoes, fresh jalapeno and roasted my own red peppers in an attempt to keep the sodium down as much as possible. Even still, one serving came in at 600 mg. But one serving was 1/4 of the pizza, so it was worth it. I also had a diet coke for the first time in 2 months and it gave me mild GERD symptoms so I guess I will just continue living without it.
I didn't get any exercise in yesterday. I went in to work at 9AM to finish up the quarterly financials, hoping it would only take 4-6 hours. But I found lots of errors that needing researching/correcting so I was there till 6PM and still didn't finish! That means I'll be working on it again today - gotta get it done this weekend because I never seem to have the luxury of uninterrupted quiet during the work week anymore. But today I will work from home and I will plan to go for my 4 mile walk outside once the temps hit the 40's.
Another small drop on the scale today. I'm starting to notice a pattern to my weight loss. I seem to have 2 weeks of each month that I slow down to 1-2 pounds a week, followed by 2 weeks of larger losses (4-5 pounds). I'm happily enjoying the latter phase right now :), although it all averages out in the end to approximately 16 pounds a month. I spoke with a well-respected fitness professional who told me as long as I'm not losing lean body mass (and I'm not), losing 4 pounds a week is perfectly fine in the beginning. I will most definitely start to slow down as I get leaner so I will simply enjoy the large losses while they last :).
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108,2 kg
Perso fino ad ora: 8,8 kg.
Rimanenti: 33,3 kg.
Dieta seguita: Abbastanza buono.
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1442 kcal
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Gras: 31,72g | Prot: 155,25g | Carb: 147,89g.
Colazione: Egg, Egg whites, Quaker old fashioned oatmeal, Fresh Frozen Wild Blueberries, Cinnamon, Chocolate Banana Protein Smoothie. Pranzo: Kiwi, nonfat chobani plain, sweet red pepper, Mexican Pizza, Boneless skinless chicken breasts. Cena: organic peanut butter, ezekiel bread, Boneless skinless chicken breasts, cucumber, baby spinach, Cocktail tomatoes. Di più...
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3090 kcal
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Esercizio:
Camminata (vivace) - 6,5 km/h - 1 ora, Riposare - 15 ore, Dormire - 8 ore. Di più...
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Calando 1,6 kg a Settimana
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