Slow and Steady Wins the Race

Though the outcome may not be exactly what you had wished for. Be still and realize that you are further along then, then you where before you started. Never make yourself feel discouraged because things did not go as planned. Keep pushing, the rest will eventually fall into place. Sometimes we must slow down a little to evaluate what we need to fix; then once that is complete you can pick up the pace. 

Week Recap 

This week was a very steady week. I was somewhat upset with my weight, but then I basically got over it. I was upset at the fact that I didn’t lose as much as I wanted too. However, I didn’t gain anything either. During this week, I had to realize that I should be happy at the fact that I didn’t put back on the weight. So, when it came time to test for my ketosis, I was excited to find my result showed me still in and still progressing. I was excited to be able to eat some vegetables, many people where a little confused when I would walk into the grocery store dancing in the produce.

During this week, I did venture off the plan just a little. I did some research on keto friendly foods to eat when you’re out. I found quite a few restaurants that you could make the menu your own practically. The only reason I began to look up such things; was because I didn’t want to be that guy in the corner trying to be all good at the party or out to eat. (I mean we shouldn’t care what people say) I wanted to have fun, and that I did. I ate out at Five Guys, I was very nervous of the affect this would have on my plan. Come to find out, it didn’t put a dent in the plan and I was ecstatic! The guys site was so amazing! I didn’t pay for anything I did utilize the free content. However, if all goes well I may just go back and make a purchase! Check it out RuledMe.

Plan Difficulty 

I would say the most challenging for me this week would have to be the gym. Normally I can go to the gym every day and knock out my workout. However, because my body was low on the proper nutrients it needed do to the lack of vegetables. Now that I could add the vegetables, I had to take this week very slow. I thought I had the energy to blow up some weight ha oh how I was wrong. So for this coming week I plan to give you all a good report of a Monday through Friday Gym Report!

Plan of Action

For this new week, just like last week. I can introduce vegetables into my diet. The only thing that is new to this week will be FRUIT! However, I can’t just consume as much as I want (I love Fruit). I can choose to swap one of my vegetable servings for fruit. I am still going to have to consume the 700 to 900 calories of protein while introducing 2 servings of a salad or vegetables or swap a serving of the 2 with fruit. I find that not eating too heavy at night for me actually gives me a more comfortable sleep at night.

My Meal Plan for the week is as Follows:

Week 3 Meal Plan

Breakfast

  • Maple & Brown Sugar Oatmeal
  • 2 Egg whites

Meal Calories = 230

Snack

  • Atkins Protein Shake

Meal Calories = 160

Lunch

  • 4 oz Grilled Chicken Breast
  • 1/2 cup of steamed broccoli (Or Fruit)

Meal Calories =140

Afternoon Snack

  • Atkins Endulge Caramel Nut Chew Bar

Meal Calories = 130

Dinner

  • 4oz deli meat

Meal Calories = 220

Total Calories Consumed = 880

 

Week Results 

Today is January 23, 2017

Current weight: 206.7

Current BF%: 26.5

Total Pounds Lost: 4.2

 

BE SURE TO LIKE COMMENT AND SUBSCRIBE FOR MORE AS I INVITE YOU ON THIS JOURNEY WITH ME! AS ALWAYS EVERYONE IS AMAZING!

DISCLAIMER: I AM NOT A CERTIFIED NUTRITIONIST OR LICENSED PROFESSIONAL. MY THOUGHTS AND PLANS ARE THOSE OF MY OPINION AND WHAT WORKS FOR ME. I HAVE RESEARCHED AND QUESTIONED MULTIPLE SOURCES TO FIND THE ANSWERS I NEEDED TO HELP ME CREATE A PLAN. PLEASE SEE YOUR PRIMARY CARE PHYSICIAN BEFORE MAKING CHANGES TO YOUR DIET.

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