Day 13

It's been interesting to see the effect of this program over the first two weeks. During the first week, I dropped an incredible amount of water weight (thanks, Holidays) but have since stagnated.

This week, instead of incredible changes in weight, I've had incredible changes in strength. My bench press, for example, went up from a mere 155 lbs for 3 sets of 12 to 205 lbs for 3 sets of 12 in the 5 days between chest/tri lifting.

I suspect that though my weight has hit a plateau, my weight distribution of muscle to fat is shifting a bit. This would be easier to prove with pictures. Luckily, I've started taking pictures! I think I'll post the first two today.

Current Weight: 218.4 lbs.
Net Loss: 10.2 lbs.
Workout: 60 minutes weightlifting, 12 minutes HIIT

Meal 1:
1 Banana - 110 calories, 0 from fat, 106 from carbs, 4 from protein.
1 Medium Orange - 64 calories, 1 from fat, 59 from carbs, 4 from protein.
3/4 Cup of Egg Whites - 90 Calories, 0 from fat, 5 from carbs, 85 from protein.
1/2 Cup of Quaker Oats Oatmeal - 150 calories, 25 from fat, 105 from carbs, 20 from protein

Meal 2:
2 Scoops Body Fortress Protein - 270 Calories, 35 from fat, 24 from carbs, 211 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.
1 Tbsp Skippy's Natural PB - 95 calories, 65 from fat, 15 from carbs, 15 from protein.

Meal 3:
3 oz Whole Wheat Pasta - 320 Calories, 22.5 from fat, 255.5 from carbs, 42 from protein.
1/2 cup Newman's Own Sockarooni Pasta Sauce - 70 calories, 20 from fat, 42 from carbs, 8 from protein.
2/3 oz of Sun Dried Tomatoes - 70 calories, 45 from fat, 21 from carbs, 4 from protein.

Meal 4:
6 oz Tuna - 180 calories, 27 from fat, 0 from carbs, 153 from protein.
1 Slice Nature's Own 100% Whole Wheat Bread - 70 calories, 13.5 from fat, 44.5 from carbs, 12 from protein.


Meal 5:
1 Medium Sweet Potato - 130 calories, 0 from fat, 120 from carbs, 10 from protein
10 Spears Asparagus - 50 calories, 0 from fat, 34 from carbs, 16 from protein.

Meal 6:
8 oz Atlantic Salmon Fillet - 200 calories, 48 from fat, 152 from protein
1/2 tbsp olive oil - 60 calories, 60 from fat, 0 from carbs, 0 from protein.

Additional: At least 1 gallon of water.

Totals:

1879 Calories, 19.51% from fat, 41.48% from carbs, 39.06% from protein