Maintenance Check-In: Weight--Exercise--Meals--Opinions--Information

This thread is for anyone who wants to log in his/her weights, exercises, meals, etc.  Feel free to add any other information that you find interesting.  Best of luck in maintaining.  Never give in.  If you fall off the wagon, as the saying goes, jump back on!  You can,  you will, and you must MAINTAIN!

weigh-ins: --- 171.2 --- 171.4 --- 173 ---

meal 1:  steel-cut oats (300), skim milk (20), maple syrup (50), 2 pieces of whole wheat bread (150), 2 laughing cow light cheese wedges (70) = 590 calories

meal 2: 10 stalks celery, 6 laughing cow light cheese wedges = 310 calories

meal 3: 2 cups of veggie-bean soup (266), raw sliced mushrooms (32) = 298 calories

meal 4: 16 ounces shredded cabbage, 5 tbs. Garlic balsamic light dressing, 2 tbs. flax seed = 315 calories

• 1 and 1/2 cups of all-purpose flour (640 calories)
• 1 cup skim milk  (80 calories)
• 3 whole eggs (210 calories)
• 2 tablespoons of sugar (100 calories)
• 1/2 teaspoon baking powder (5 calories)
• ricotta cheese (630 calories)
• 1/2 cup of walnut pieces (360 calories)
• Total calories = 2025

meal 5: 3 pieces of the pie-cake listed above = 1013 calories

Total calories = 2526

exercise 1: brisk walk around HS track 60 minutes @ 4.3298 mph.

exercise 2: 62 minutes stationary bike

exercise 3:  20 minutes weights  biceps

Total Exercise time = 2  hrs.  22  mins.

weigh-ins: --- 170.8 --- 168.8 --- 166.8 --- 165.8 --- 166.6 ---

meal 1: 16 oz. wild cod fillets with evoo (520) + 1 piece of pie cake (338) = 858 calories

meal 2: 2 cups small red beans (240) , 2 tbs. bq sauce (45) , 2 tbs. bacon bits (60), 1/2 cup kraft nonfat cheese (90) = 435 total calories

meal 3: 4 chocolate-covered mousse Peeps  120 calories (By the way, Peeps just happen to be my favorite candy of all times--I used to eat 3 or 4 or 5 packages of them in one sitting--so to only eat 4 as a snack does show I have some will-power)

meal 4: 2 braeburn apples 140 calories

Total calories: 1553

exercise 1: 35 minutes heavy bag (listened to kick-a * * tunes and pounded away)

exercise 2: 13 minutes of abs

exercise 3: 1 hr. 38 mins. walking (steady, but not brisk)

exercise 4: 25 mins.  walked to grocery store and back, carried home sack of groceries

exercise 5:  45 mowing, watering bushes

exercise 6: 60 minutes stationary bike

exercise 7: 20 minutes weights triceps and hand grips

Total exercise = 4 hrs. 56 mins.

weigh-ins: --- 165.6 --- 166.8 --- 166.0 --- 166.8 --- 171.2 ---

meal 1: 4 chocolate mousse covered Peeps = 120 calories

meal 2: 1 boneless, skinless (half, technically) chicken breast (220), 6 oz. steamed green beans (60), 6 oz. steamed yellow corn (200), 6 oz. steamed sweet peas (120) = 600 calories

meal 3: 16 oz. shredded cabbage, 2 tbs. ground flax seed, 2 tbs. sunflower seeds, Thai peanut dressing, 1 tb. evoo = 515 calories

meal 4: 1 piece of ricotta-walnut pie cake = 338 calories

meal 5:  spicy crab-flavored snack crackers (560) + 6 laughing cow wedges (210) = 770 calories

meal 6: Orville's light microwave popcorn = 300 calories

meal 7: 16 oz shredded cabbage (100), 1 diced chicken half-breast (220), 2 tbs. bacon bits (60), 1/4th cup Kraft nonfat cheese (45), 8 tbs. Mrs. Ott nonfat dressing (120) = 545 calories

meal 8: Peeps = 330 calories

Jack's Pumpkin Spice Ale = 996 calories

Total calories = 4514

exercise 1:  40 minutes walking to do errands, buy groceries, pay bills, etc.  2.2443 miles at 3.366 mph.

exercise 2: 20 minutes stationary bike HR @ 160+ for 20 minutes.

exercise 3: 26 minutes walk to grocery store and back, carried home heavy sack of groceries

exercise 4: 28 minutes walk to Dollar General, carried home 4 two-liter bottles of soda pop

exercise 5: 20 minutes weights biceps

exercise 6: 9 minutes abs

Total exercise time = 2 hrs.  23 mins.

Days 15 - 21 of Week 3 September = My Maintenance Recordings:

<<<<< WEIGHT WINDOW = 168 - 173 >>>>>

Av, Day. Wt.....Daily Calories.....Av. Day. Bd. Fat %...# of Weigh-ins....Ex. time

• 15) 169.00..........3740...........17.56%...... ..5....................4 hrs. 13 mins.
• 16) 169.30..........3217...........17.63%...... ..4....................3 hrs.  08 mins.
• 17) 170.88..........3833...........17,84%........ 5....................0 hrs.  00 mins.
• 18) 171.11..........3253...........16.63%........ 7....................4 hrs.  01 mins.
• 19) 171.87..........2526...........16.67%.........3.. .................2 hrs.  22 mins.
• 20) 167.76..........1553...........16.88%........ 5....................4 hrs.  56 mins.
• 21) 167.56..........4514...........16.66%........ 5................... 2 hrs.  23 mins.
  

Av. WT WK 1 =  169.62  Av CALS. = 3177  Av.BOD FAT % = 16.70%  Av EX. = 2 hrs 51 mins.

Av. WT. WK 2 = 171.06  Av. CALS = 3074  AV. BOD Fat % = 16.69% Av EX. = 2 hrs 51 mins.

Av.WT. WK 3= 169.64  Av. CALS = 3234 AV. BOD FAT% = 17.12%  Av EX =  3 hrs. 0 mins.

weigh-ins:  --- 169.8 --- 171.8 --- 169.8 --- 171.4 ---

meal 1:  3 cups of beef-bean-tomato-bell pepper-onion chili (705) + 1 piece of pie cake (338) = 1043

meal 2:  6 oz. steamed green beans (60), 6 oz. steamed yellow corn (200), 6 oz. steamed sweet peas (120), 2 flatout whole wheat light wraps (180), 2 5 oz. cans light chunk tuna (200), 3 tbs. pickle relish (45), 4 tbs light Miracle Whip (80), orange mustard (10), 2 pieces of whole wheat toast (15)  = 1045 calories

meal 3: I used a rectangular glass baking dish this time.

• 1 and 1/2 cups of all-purpose flour (both stores were out of whole wheat) = 638 calories
• 1 cup skim milk = 80 calories
• 1/2 teaspoon baking powder = 5 calories
• 3 whole eggs = 210 calories
• 2 tablespoons of sugar = 100 calories
• 1 cup of sweetened, dried cranberries = 390 calories
• 1 cup of walnut pieces = 720 calories
• Total calories = 2143 calories
• 12 pieces of cake = 179 calories per piece

I ate 2 pieces = 358 calories

Total calories = 2446

exercise 1:  23 minutes walk to grocery store and back, carrying home groceries (I decided to walk it a bit faster both ways)

exercise 2:  26 minute walk to Dollar General and back, but didn't find what I needed, so carried no groceries home.

exercise 3: 25 minutes heavy bag

exercise 4: 12 minutes abs

exercise 5:  22 minutes triceps and hand grips

exercise 6: 25 minutes stationary bike HRM 160+

Total exercise time = 2 hrs. 13 mins.

weigh-ins:  --- 169.8 --- 170.4 --- 169.0 --- 170.6 --- 170.6 ---

meal 1:  3 pieces of craisin-walnut cake  537 calories

meal 2: 2 light whole wheat wraps (180) 18g, 3 whole eggs (210) 18g., 2 tbs. lean bacon bits (60) 6g., 1/2 cup of Kraft non-fat cheese (90) 18g., 1 teaspoon evoo (40) 0g. = Total calories = 580 --- 60g. protein

meal3: 2 light whole wheat wraps (180), 12.6 oz extra lean pork tenderloin (378), 2 tbs bq, 1/2 cup of nonfat Kraft cheddar cheese (90),  bq sauce (45) = Total calories 683   Plenty of protein today, for sure! 

meal 4: four pieces of craisin-walnut cake = 716 calories

meal 5: 12 oz. steamed cut-green-beans = 120 calories

Total calories = 2636

exercise 1:  16 minutes abs

exercise 2:  20 minutes heavy bag

exercise 3:  20 minutes weights biceps

exercise 4:  25 minutes walk to and from grocery store, carried home fairly heavy sack of groceries

exercise 5: 53 minutes walking around HS track 3.6792 mph.

exercise 6: 17 minutes 155+ HRM stationary bike

Total exercise time = 2 hrs. 31 mins.

weigh-ins:  --- 171.4 --- 169.8 --- 172.2 --- 172.4 ---

meal 1:1 ISC3bar = 835 calories

meal 2: steel-cut oats (300), tb. maple syrup (50), 1/4th cup skim milk (20) + 2 slices whole-wheat toast (150), 2 laughing cow light wedges (70) = 590 calories

meal 3: Healthy Trail Mix Cake:

• 1 and 1/2 cups of whole wheat flour = 600 calories
• 1 cup of skim milk = 80 calories
• 4 tablespoons of pure maple syrup = 200 calories
• 1/2 teaspoon of baking powder = 2 calories
• 6 egg whites = 96 calories
• 1/2 cup of milled flax seeds = 240 calories
• 1/2 cup of sunflower seeds = 400 calories
• 1/2 cup of dried assorted berries = 280 calories
• 1/2 cup of walnut pieces = 360 calories
• Total calories = 2258 calories
• @12 pieces from a 12" X 7.5" glass baking dish = 188 calories per piece

This came out excellent; I found out I had to let it cool some before cutting and taking the pieces out because the bottom stuck, otherwise.  This will be a keeper for me.  Easy to make and I can tell myself, whether it's true or not, that I am eating one heck of a healthy cake.

3 pieces = 564 calories

meal 3: Cold Creamery jelly beans = 140 calories

meal 4:whole-wheat veggie 15" pizza

• whole wheat pizza dough = 435 calories
• 5 small sliced tomatoes = 100 calories
• 1 cup of diced white onions = 60 calories
• 1 cup of diced green bell peppers = 35 calories
• 1 cup of sliced fresh mushrooms = 16 calories
• 2 tablespoons of finely diced fresh jalapeno peppers = 2 calories
• 1 and 1/2 cups of nonfat shredded cheddar cheese = 68 calories
• 3 tablespoons of Great Value grated parmesan cheese = 60 calories
• Total calories = 776

meal 5: 2 pieces of craisin-walnut cake = 358 calories

Total calories = 3263

exercise 1 = 25 minutes walk to grocery store and back, carried home sack of groceries

exercise 2 = 23 minutes to grocery store and back, small sack of groceries

exercise 3: = 40 minutes stationary bike HRM 150+

exercise 4: = 22 minutes weights triceps and hand grips

Total exercise time = 1 hr. 50 mins.

weigh-ins:  --- 172.2 --- 169.8 --- 170.2 --- 171.4 --- 171.8 ---

meal 1: 1/2 ISCbar = 418 calories

meal 2: 4 salmon fillets (400), 2 pieces of whole wheat toast (150), 2 laughing cow wedges (70) 620 calories

meal 3: 2 pieces of trail mix cake = 376 calories

meal 4: 2 braeburn apples = 140 calories

meal 5: 16 oz. shredded cabbage (100), 8 tbs. Mrs. Ott's salad dressing (120), 1/4th cup nonfat cheddar (50), 1/2 diced chicken breast (220) = 490 calories

meal 6: 2 slices whole wheat toast (150), 1/2 chicken breast diced (220), 2 tbs. bq sauce (45) = 415 calories

meal 7: 3 pieces trail mix cake = 564 calories

Total calories = 3023

exercise 1:  23 minutes abs

exercise 2:  90 minutes walking   6.1616 miles    @ 4.1077 mph

exercise 3: 15 minutes heavy bag

exercise 4: 60 minutes stationary bike

exercise 5: 22 minutes weights biceps

Total exercise time = 3 hrs. 30 mins.

weigh-ins: --- 170.4 --- 170.8 --- 177.2 ---

meal 1: 4 egg whites (64) + 1 slice whole wheat toast (75) + evoo spray (20) = 159 calories

http://health.msn.com/weight-loss/articlepage .aspx?cp-documentid=100239560

meal 2: 1 6.5 oz. sack of Ruffles Light Potato Chips = 560 calories

meal 3:

• 1 whole wheat dough ball = 434
• 2 cans Mexican diced tomatoes = 175
• 1 cup diced onion = 70
• 1 cup diced green bell pepper = 35
• 1 cup sliced mushrooms = 16
• 16 oz grass fed ground beef = 800
• 1 cup nonfat cheddar cheese = 400
• Total  calories = 1930
• 6 pieces, each piece = 322 calories

meal 4: OR light microwave popcorn = 300 calories

meal 5: 3 pieces of cranberry-walnut cake = 537 calories

meal 6: 1 pound of baby carrots (175) + 6 tbs. Mrs. Ott's light dressing (90) = 265 calories

meal 7: 1 6.5 oz. sack of Ruffles Light Potato Chips = 560 calories

meal 8: 3 pieces of trail mix cake 2 = 537 calories

beer = 880 calories

Total calories = 5728

exercise 1: 26 minutes walking to grocery store and back, ate potato chips on way home

exercise 2: 28 minutes walking to and from convenience store

exercise 3: 24 minutes walking to and from store to buy beer

exercise 4: 12 minutes abs

total exercise time = 1 hr. 30 mins.

For September 27th--(I put the cake recipe on the 26th and added everything else on the 27th.)

weigh-ins: --- 171.6 --- 170.0 --- 170.6 --- 170.2 ---

meal 1: steel-cut oats (300), maple syrup (50), skim milk (20) = 370 calories

meal 2:

TRAIL MIX CAKE 2

• 1 and 1/2 cups of whole wheat flour (600)
• 6 egg whites (96)
• 4 tablespoons of real maple syrup (200)
• 1 cup skim milk (80)
• 1/2 teaspoon baking powder (2)
• 1/2 cup milled flax seed (240)
• 1/2 cup chopped almonds (340)
• 1/2 cup dried apricot pieces (240)
• 1/2 cup of miniature marshmallows (70)
• 1/2 cup shredded coconut (280)
• Total calories = 2148
• 12 pieces  each piece = 179 calories

1 piece of above = 179 calories

meal 3: salmon fillets (400), evoo (60), 12 oz. no sodium steamed cut green beans (120) = 580 calories

A filling, tasty, healthy, low-calorie meal.

meal 4: 3 pieces of trail cake 2 = 537 calories

Total calories = 1666

exercise 1:  82 minutes walking, steady but not brisk

exercise 2: 15 minutes heavy bag

exercise 3: 60 minutes stationary bike

exercise 4: 13 minutes abs

Total exercise time = 2 hrs. 50 mins.

weigh-ins: --- 168.4 --- 169.0 --- 170.6 --- 170.4 ---

meal 1:  2 pieces of TMC2 (358), 2 wedges laughing cow light (70) = 428 calories

meal 2: 2 and 1/2 cups cooked small red beans (300), 2 tbs. bacon bits (60), 2 tbs. bq sauce (45) = 405 calories

Trail Mix Cake 3:

• 2 cups of whole wheat flour (800)
• 8 egg whites (128)
• 2 tablespoons of real maple syrup (100)
• 2 tablespoons of honey (127)
• 1 and 1/3 cups skim milk (127)
• 1/2 teaspoon baking powder (2)
• 2/3 cup of chopped almonds (510)
• 2/3 cup miniature marshmallows (105)
• 1/3 cup dried apricot pieces (160)
• 1/3 cup shredded coconut (187)
• 1/3 cup dried berry pieces (187)
• 1/3 cup sunflower seeds (267)
• 1/3 cup pine nuts (300)
• Total Calories = 3000
• 15 pieces each piece @ 200 calories

It came out really great.  A bit sweeter and lighter. 

meal 3: 3 pieces = 600 calories

meal 4: 2 braeburn apples = 140 calories

meal 5:  Vegetable soup

• 6 cups of low-sodium V8 (300)
• 3 cups chopped carrots (156)
• 2 cups diced onions ( 120)
• 2 cups diced green bell peppers (70)
• 2 cups of sliced mushrooms (32)
• 6 oz. cut sweet yellow corn (192)
• 1/4th cup raw jalapeno peppers (8)
• 1/2 teaspoon chili powder (2)
• Total calories = 880
• 10 cups @ cup = 88 calories

5 cups @ 88 = 440 calories

meal 6: 1 IBC3 = 836 calories

meal 7: 1 flatout whole grain wrap (100) + 2 light laughing cow wedges (70) = 170 calories

Total Calories = 3019

exercise 1: 23  minutes walk to grocery store and back, carried home sack of groceries

exercise 2: 1 hr. 30+ minutes, watering, trimming, weeding in yard

exercise 3: 1 hr. 20 mins. stationary bike

exercise 4: 38 minutes weights triceps, biceps, hand grips

total exercise time = 3 hrs. 51 mins.

Days 22-28 of Week 4 September = My Maintenance Recordings:

<<<<< WEIGHT WINDOW = 168 - 173 >>>>>

Av, Day. Wt.....Daily Calories.....Av. Day. Bd. Fat %...# of Weigh-ins....Ex. time

• 22) 170.70..........2446....................16.65 %.........4....................2 hrs. 13 mins.
• 23) 170.08..........2636....................15.58 %.........5....................2 hrs.  31 mins.
• 24) 171.45..........3263....................16.38 %.........3....................1 hrs.  50 mins.
• 25) 171.08..........3023....................16.58 %.........5....................3 hrs.  30 mins.
• 26) 172.80..........5728....................17.90%..... ....3....................1 hrs.  30 mins.
• 27) 170.60..........1666....................17.73 %.........4 ....................2 hrs.  50 mins.
• 28) 169.60..........3019....................16.55 %.........4.....................3 hrs.  51 mins.
  

Av. WT WK 1 =  169.62  Av CALS. = 3177  Av.BOD FAT % = 16.70%  Av EX. = 2 hrs 51 mins.

Av. WT. WK 2 = 171.06  Av. CALS = 3074  AV. BOD Fat % = 16.69% Av EX. = 2 hrs 51 mins.

Av.WT. WK 3= 169.64  Av. CALS = 3234 AV. BOD FAT% = 17.12%  Av EX =  3 hrs. 0 mins.

Av.WT. WK 4= 170.9  Av. CALS = 3112 AV. BOD FAT% = 16.9%  Av EX =  2 hrs. 36 mins.

weigh-ins: --- 169.8 --- 172.6 --- 170.0 --- 170.4 ---

meal 1: 3 pieces of trail mix cake 3 = 600 calories

meal 2: 5 cups of veggie soup (440) + 2 whole wheat toast (150) + 2 light laughing cow wedges (70) = 660

meal 3: 3 pieces of trail mix cake 3 = 600 calories

meal 4: 1 and 1/2 insanity bar candy cookies 3 = 1254 calories.

meal 5: 2 multigrain wraps (200) + 4 laughing cow wedges (140) = 340 calories

meal 6: 52 almonds = 320 calories

I am NEVER going to make these insanity cookie candy cookie bars again--ever!  I WILL keep this promise.

Total calories = 3774

exercise 1: 26 minutes walk to town to do errands and go to grocery store; when I record the time for these walks, I DO NOT INCLUDE the time I spend inside the stores.  I only record time walking to town and back home.

exercise 2: 30 minutes heavy bag

exercise 3: 1 hr. 50 mins. 7.1792 miles @ 3.916 mph.

exercise 4: 30 mins.  weights biceps, triceps, hand grips

exercise 5:  8 mins. abs.

total execise time = 3 hrs.  24 mins.

weigh-ins: --- 172.4 --- 169.2 --- 170.8 --- 172.6 --- 171.8 ---

meal 1:  Normally, I wouldn't log my coffee with a bit of milk, but my early morning 8 cups of strong coffee included 2 cups of skim milk (160) and 6 tablespoons of maple syrup (300) = 460 calories

meal 2: 3 whole wheat multi grain wraps (300), 3 tbs. pickle relish (45), 3 tbs. light Miracle Whip (60), 2 cans chunk light tuna in water (200), and 1 tb. sweet/hot mustard (15) = 620 calories

meal 3: 3 pieces of trail mix cake 2 = 537 calories

meal 4: 2 braeburn apples = 140 calories

meal 5:  Pasta with tomatoes, ground beef, and veggies

• 12 oz. Healthy Harvest whole wheat pasta Ronzoni = 1080/2 (I ate 1/2)  = 540 calories
• Meat and veggies:
• 24 oz lean cooked ground beef = 960
• 1 cup of sliced mushrooms = 16
• 1 cup of diced onions = 60
• 1 cup of diced green bell peppers = 35
• 1 tb. Jalapeno pepper sauce
• 2 cans of low-sodium diced tomatoes = 175
• granulated garlic and black pepper = 15
• Total of meat and veggies = 1261/3 = 420 (I ate 1/3rd)
• Total for one meal = 970 calories

meal 6: OR light popcorn = 300 calories

meal 7: 3 pieces of trail mix cake 3 = 600 calories

Total calories = 3627

exercise 1: 30 minutes cleaning bug goo off of front bumper of wife's car--actually more exercise than one would think.

exercise 2: walking 1 hr. 26 mins.  5.6012 miles @ 3.9078 mph.

exercise 3: 16 mins. heavy bag

exercise 4: 60 minutes stationary bike

exercise 5: 13 minutes abs

Total exercise time = 3 hrs. 25 mins.

weigh-ins: --- 168.0 --- 170.0 --- 170.0 --- 169.4 ---

meal 1:  Cold Creamery jelly beans = 140 calories

meal 2: pasta, ground beef, and veggies = 970 calories

meal 3: 2 pieces of trail mix cake 3 = 400 calories

meal 4: 2 ICB2's = 3 ISCB2's = 1200 calories

Vegetable soup:

• 64 ounces of low-sodium V-8 juice = 400 calories
• 4 cups of chopped baby carrots = 202 calories
• 10 celery stalks chopped = 100 calories
• 2 tablespoons jalapeno green pepper sauce = 5
• 2 tablespoons of granulated garlic = 30
• 3 cups of diced white onions = 180 calories
• 3 cups of diced yellow bell peppers = 105 calories
• 2 cups of sliced portabella mushrooms = 32  calories
• 2 cups of sliced white mushrooms = 32 calories
• 1/2 teaspoon of chili powder = 2 calories
• black pepper to taste
• Total calories = 1088
• 16 cups @ 68 calories per cup

Unbelievably tasty, flavorful broth.  In case anyone wonders why all the "cups" of ingredients, which list around 24-26 cups, only comes out to 16 cups of soup, the simple answer is that once cooked, the ingredients take up a heck of a lot less room.

meal 5:  4 cups of veggie soup (272) + 2 pieces of whole wheat toast (150) + 4 laughing cow wedges (140) = 562

Total Calories = 3272

exercise 1: 1 hr. 28 mins. walk 5.1440  miles @ 3.507 mph.  In  my defense, I walked most of the time out on an abandoned, unsheltered stretch of highway where the wind blew steadily around 30-35mph, except for occasional gusts up to 40-45 mph.

exercise 2:  20 mins. heavy bag

exercise 3: 60 minutes stationary bike

exercise 4: 40 minutes of weights triceps, biceps, hand grips

exercise 5: 8 mins. abs

Total exercise = 3 hrs. 36 mins.

weigh-ins:  --- 167.8 --- 170.2 --- 175.2 ---

meal 1: 6 egg whites (95), 2 tbs. bacon bits (60), 1/4th cup nonfat shredded cheese (50), granulated garlic (10) = 215 calories

meal 2: Pizza Hut buffet Estimation: thin and crispy supreme (800), Pepparoni Pan (400), macaroni salad (280), apple dessert (400), cinnamon crisp slices ( 600) = Est.  = 2480 calories

meal 3: french fried chicken gizzards (est.  500 calories)

meal 4: 16 oz. shredded cabbage (100), 4 tbs. Mrs. Ott's nonfat dressing (60), 2 tbs. ground flax seed (90) = 250 calories

meal 5: Trail Mix Cake 4

• 2 cups of whole wheat flour = 800
• 8 egg whites = 128
• 4 tablespoons maple syrup = 200
• 1 and 1/3rd cups skim milk = 110
• 1/2 teaspoon baking powder = 2
• 2/3rds cup milled flax powder = 360
• 1/3 cup pine nuts = 300
• 3/4ths cup dried mixed fruit = 420
• 1/4th cup sunflower seeds = 200
• 1/2 cup chopped hazel nuts = 380
• 1/2 cup sliced almonds = 320
• Total calories = 3220
• 15 pieces @ piece = 215 calories

3 pieces = 645 calories

Total calories = 4090

exercise 1: 60 minutes stationary bike

exercise 2: 26 minutes walk to and from Dollar General

exercise 3: 16 minutes abs

total exercise = 1 hr.  42 mins.

weigh-ins: --- 173.2 --- 172.2 --- 170.0 --- 171.8 --- 170.8 --- 175.6 ---

meal 1: 2 cups homemade chili concoction (470), rest of meat and veggies post #54 (420) = 890 calories

meal 2: 2 pieces of trail mix cake 4 = 430 calories

meal 3: 4 egg whites (64), 2 tablespoons bacon bits (60), 1/2 cup shredded nonfat cheddar cheese (100), evoo spray (20) = 244 calories

meal 4: 10 celery stalks (100) + 5 laughing cal wedges (175) = 275 calories

meal 5: 6.5 oz Ruffles light potato chips = 560 calories

meal 6: Good Sense honey glazed almonds = 850 calories

meal 7: 3 slices whole wheat toast (225) + 3 tablespoons Naturally  More PB ( 254) = 479

4 light beers = 440 calories

Total calories = 4168 calories

exercise 1: 70 minutes  walking around HS Track  4.6478 miles  @ 3.9838 mph.

exercise 2: 60 minutes stationary bike

total exercise = 2 hrs. 10 mins.

weigh-ins: --- 173.4 --- 170.0 --- 172.4 --- 171.4 ---

meal 1: 3 pieces of trail mix cake 4 = 645 calories

meal 2: 3 oz. of prime rib = 240 calories

5 light beers = 550 calories

 meal 3: 4 cups of home made veggie soup (272) + 1 cup nonfat shredded cheese (100) = 372 calories

meal 4: 2/3rds Insanity Cookie 2 = 300 calories

total calories = 2107

exercise 1: walking  2 hrs. 15 minutes 8.771 miles @ 3.8982 mph.

exercise 2: 30 minutes heavy bag

exercise 3: 1 hour  15 minutes stationary bike

exercise 4: 20 minutes abs (I wanted to do more, but my mind--not my body--rebelled)

exercise 5:  42 minutes weights triceps, biceps, hand grips

total exercise = 5 hours 2 minutes

weigh-ins: --- 169.8 --- 167.8 --- 167.6 --- 169.4 --- 168.8 ---

meal 1: 6 egg whites (95), 3 laughing cow wedges (105), evoo spray (20), garlic (5), black pepper, 2 tablespoons bacon bits (60) = 285 calories  total protein = 34g.

meal 2: 3 pieces of trail mix cake 4 (645) + 3 laughing cow wedges (105) = 750 calories

meal 3: 1 honeycrisp apple = 70 calories

meal 4: 3 sliced honeycrisp apples (210), 2 tablespoons of maple syrup (100), 1/3 container of Cool Whip nonfat topping (190), cinnamon (15) = 515 calories

meal 5: 1 and 1/2 ISCB2's = 600 calories

total calories = 2220

exercise 1: 1 hr. 20 mins. walking 5.6317 miles @ 4.2238 mph

exercise 2: 25 minutes heavy bag

exercise 3: 25 minutes walk to grocery store and back

exercise 4: 1 hr. 6 minutes stationary bike

exercise 5: 33 mins. stationary bike

exercise 6: 33 minutes weights, biceps, triceps, hand grips

exercise 7: 7 minutes abs.

total exercise time = 4 hrs. 29 minutes

Days {Week 5  September 29 - October 5} = My Maintenance Recordings:

<<<<< WEIGHT WINDOW = 168 - 173 >>>>>

Av, Day. Wt.....Daily Calories.....Av. Day. Bd. Fat %...# of Weigh-ins....Ex. time

• 29) 170.70..........2446....................16.65 %.........4....................2 hrs. 13 mins.
• 30 170.08..........2636....................15.58 %.........5....................2 hrs.  31 mins.
• 01) 171.45..........3263....................16.38 %.........3....................1 hrs.  50 mins.
• 02) 171.08..........3023....................16.58 %.........5....................3 hrs.  30 mins.
• 03) 172.80..........5728....................17.90%..... ....3....................1 hrs.  30 mins.
• 04) 170.60..........1666....................17.73 %.........4 ....................2 hrs.  50 mins.
• 05) 169.60..........3019....................16.55 %.........4.....................3 hrs.  51 mins.
  

Av. WT WK 1 =  169.62  Av CALS. = 3177  Av.BOD FAT % = 16.70%  Av EX. = 2 hrs 51 mins.

Av. WT. WK 2 = 171.06  Av. CALS = 3074  AV. BOD Fat % = 16.69% Av EX. = 2 hrs 51 mins.

Av.WT. WK 3= 169.64  Av. CALS = 3234   AV. BOD FAT% = 17.12%  Av EX =  3 hrs. 0 mins.

Av. WT. WK 4= 170.90  Av. CALS = 3112  AV.BOD FAT% = 16.9%     Av EX = 2 hrs. 36 mins.

Av.WT. WK 5= 170.75  Av. CALS = 3323 AV. BOD FAT% = 17.21%  Av EX =  3 hrs. 24 mins.

-------------- DAILY AVERAGE FOR THE FIVE WEEKS COMBINED --------------

Daily:  Av. WT. = 170.39  Av. CALS = 3184  AV.BOD FAT% = 16.92%   Av EX = 2 hrs. 56 mins.