Diet Log Key (updated 4.14.11)

Breakfast #1 (B1) - protein shake

Lunch #1 (L1) - salad with cheese, no dressing
Lunch #2 (L2) - salad with cheese and carrots, no dressing

Dinner #1 (D1) - stir fry beef with broccoli, carrots, peas
Dinner #2 (D2) - stir fry chicken with broccoli, carrots, peas
Dinner #3 (D3) - turkey burger patty with avocado, cheese on romaine lettuce
Dinner #4 (D4) - 2 turkey burger patties, 1 slice of cheese, 2 eggs
Dinner #5 (D5) - 8 oz of 98% lean ground meat, guacamole, salad, 1 slice of cheese

Snack #1 (S1) - almonds

Not the prettiest dinner in the world...

Breakfast: protein shake

Lunch: Salad with cheese

Snack: Almonds

Dinner: Turkey burger patty with guacamole, sharp cheese on romaine lettuce. (315 cals, very low in carbs)

So tired...

I'm not sure if it's the significant decrease in calories or the decrease in carbs, but I'm really feeling it today. I just want to sleep. I've only eaten an average of 1100 calories in the last 2 days, and less than 20g of carbs both days.

But I'm gonna stick with it. I remember when I went from 165 down to 150. The first week was always the hardest.

I think I love the kettlebell swing. My booty and legs are super sore and I only did 20 reps yesterday! Gonna do Wii Fit after work today. Gonna check my weight just in case I lost a pound over the last day haha.

Diet Log

Monday
Breakfast: 1 scoop protein shake
Lunch: salad with carrots, no dressing
Snacks: almonds
Dinner: stir fry beef with vegetables

Tuesday
Breakfast: 2 scoops protein shake
Lunch: salad with cheddar, no dressing
Snacks: almonds
Dinner:


Only 430 calories, with very few carbs (carbs from a little bit of terriyaki sauce). Tonight's dinner turned out way better than yesterday's. Yesterday's dinner was super dry, over-cooked and sucked.

I need you guys to humiliate me if I mess up on this diet. I've lost about 15 lbs overall since I got back to Salinas and kept it off, but I want to lose 25 pounds more in a year. So I'm trying to follow Tim Ferriss' diet verbatim. The only guidelines are to have 30+ grams of protein in the morning, avoid carbohydrates, and to cheat one day a week. If I miss those guidelines, let me have it!

Preliminary Goal

By June 6th (two months from today), my goal is to:

Get down to 140 pounds.
Bench press 135 ten times (not too difficult)
Run a 12-minute mile (not too difficult)

It's a good starting goal to get me to my ultimate goal.

The 4-Hour Body

Tim Ferriss has a book called "The Four Hour Body". I will be trying to follow the diet plan to the letter. Basically it's Atkins but with a cheat day on Saturday.

First step is to take measurements...

As of today, I have:
31.5% body fat (estimate based on the pictures in the book)
39 inches around the belly button
I weigh 151.1
Total Inches (TI measure per Tim Ferriss) = 147.125

Goals:
Get down to 125 pounds
Bench 225 ten times
Run a 6 minute mile
Run a 5k marathon