The fastest way to show the food I eat is to take a screen shot of a FitDay calculation for one day. It'll show up here as a reduced size version, but if you click on the small picture below, the full size will load and the details can be seen. Here was today's food distribution:
While this tells you what I ate, it doesn't quite offer a rough schedule of the day so I'll offer that here:
- 8:00 am: coffee, homemade whole grain peanut butter muffin ("baked item" on FitDay)*
- 9:30 am: 25 minute walk
- 10:00 am: 1/2 navel orange
- 10:15 am: stomach holding exercises (35 reps), 2 kg. weight lifting (45 reps)
- 1:15 pm: homemade veggie burger**, mayo, raw tomato and carrot, chocolate plus a Calcium supplement
- 4:00 pm: pretzels ("salted snack" on FitDay) and cheese
- 5:00 pm: 50 minute walk
- 6:00 pm: fruit frappe with raspberries, banana, skim milk, ice
- 6:30 pm: leg lifts (30 for each leg)
- 8:00 pm: chicken breast, cabbage salad with Asian dressing, broccoli plus a multi-vitamin
*primary components are whole wheat flour, egg, peanut butter, applesauce, and skim milk
**primary components are kidney beans, egg, onion, walnuts, and oat flour
Note that the pretzels, chocolate and muffin's nutrients (only calories) are not in the FitDay listing so the nutrition numbers are incomplete. I'm too lazy to enter all of the data manually for every baked good or chocolate piece I consume. Mainly, I use FitDay for calorie tracking, but this is still pretty representative. There are more carbs, and a bit more protein than shown here.
I mentioned in the previous post that if my loss rate drops too slowly, I plan on dropping the calories a bit. It would be very, very easy for me to chop down the size of the afternoon snacks. In particular, I'd have half a serving of pretzels and half an ounce of cheese and that'd reduce calories by a little over 100 right there. I could also reduce chocolate consumption to 50 calories (or less). None of this would have much of an impact on nutrition for the day. These are areas which are more about pleasure than nutrition which can be let go of. Of course, I will continue to scale activity and hope that is sufficient because I'm pretty satisfied with what I eat now in terms of portion and content.
I'm sure this is imperfect, but I don't think it's lacking greatly. I'm sure a nutritionist would tell me to ditch the pretzels and chocolate and eat something with more nutrients, but this is what I can live with and, so far, it works well for me. Note that there is an intentional pattern to how I eat carbohydrates. I start the day with a lot and end with a little. Part of the reason I've decided to start weighing myself once a month is that I want to be aware of whether or not it does stop working. I expect though, that it will continue to work just fine, although I expect a dramatic slow-down in loss rate after I reach 200 lbs.
In terms of the exercise, this is a bit more than "usual" because it's the weekend and a second walk isn't always possible on weekdays. I always walk for at least 20 minutes, usually walk for 40 and do the other exercises at least 6 days a week. I can get in this much walking at least twice a week, and try to do it more.
I'm sure this will change as time goes by, but only in small ways. I hope this was helpful in understanding what I do more clearly.