Day 15 – Update

Wake up and weigh 208.1…and voila down 3.5 total pounds in 2 weeks. The last week has been a lot slower than the first, so I am expecting my nutritionist to change my macros today. I do feel and see some slight body comp changes though.

The exercise that I have been getting is simply walking, some weight training and we just started incorporating the stair climber to prepare us for long treks up the mountains.


So far this month, here is what exercises we have been doing.

9/1

Legs (squats, leg extension, hamstring curl, leg press, calf press) and 2 mile walk


9/2

2 mile walk


9/5

Back & Biceps (back extension, lat pulldown, seated row, hammer curls, close body biceps curl, isolation curls) and a 2.5 mile walk


9/6

1 mile walk


9/8

2 mile walk, shoulders & triceps (shoulder press, front raises, side raises, skull crushers, tricep overhead extension and triceps rope pulldowns) and a 1.3 mile walk


9/9

1.05 mile walk and legs (exercises same as above for leg workout)


9/10

2.2 mile walk


9/11

15 minutes on stair climber


9/12

1.6 mile walk


As far as meals go, I am following the same macro counts as last week. The nutritionist hasn’t changed anything yet, although I fully expect her to today. My daily goals are still 138 g of protein, 161 g of carbohydrates, 71 g of fat and 1,836 calories.

UPDATED 9/13/22 7:26am Nutritionist just emailed with an update to my macro counts to 131 g protein, 153 g carbohydrates, 68 g fat and 1,744 calories. Not too much of a change, but hopefully enough to get those pounds moving.

Here is yesterday’s menu

Breakfast: Refried beans with cheese and hot sauce

Snack: String cheese

Lunch: Pork and onion BBQ flatbread

Dinner: Chicken satay with peanut sauce with rice and broccoli

Snack: 2 slices of Ezekiel toast with peanut butter


Here is today’s menu

Breakfast: Refried beans with cheese and hot sauce

Snack: watermelon

Lunch: Air Fried Tilapia Sandwich

Snack: One Birthday Cake Protein Bar (half of it now that my macros were updated this morning)

Dinner: Pork chop with Mexican skillet zucchini and roasted potatoes

Snack: 1 1/2 slices of Ezekiel toast with peanut butter


Keep in mind, everything is weighed out and portioned for the meal to meet my macros. By the time for peanut butter toast, I have caluclated it perfectly to close out my day. Some days I only get one slice of toast with 1 TBSP of peanut butter and others I get two slices with 3 TBSP; it really depends on what I need to reach my goals.

I typically would not supplement any protein bars or shakes, simply because I don’t typically like them…but we have a few long hikes coming up on the calendar, so I am the hunt to find the most palatable bars to take on our hikes.

Until my next adventure or update.

XOXO

-S

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