Fitness Vlog August 5th

This has not been a good week for me emotionally thankfully I have work to keep me motivated and distracted. work is a safe space for me right now.

Blueberry Muffins

Radish and Goat Cheese Mini Quiche

Cheddar Bacon Mushroom Chicken

Here is a Recipe for Jicama and Avocado Salad

Surf N Turf BBQ

Check out my lose it to keep track of my progress.

Shopping List:

Fresh Produce 
2 yellow onions(ingredient for last weeks meal prep)
raspberries(ingredient for last weeks meal prep)
blue berries(ingredient for last weeks meal prep)
10 potatoes(ingredient for last weeks meal prep)
1 orange(ingredient for last weeks meal prep)
2 zucchini(ingredient for last weeks meal prep)
1 head of cabbage(ingredient for last weeks meal prep)
1 bulb garlic(ingredient for last weeks meal prep)
4 medium tomatoes
1 lb green Beans
2 bunches radishes(ingredient for last weeks meal prep)
1 celery bunch with leaves(ingredient for last weeks meal prep)
Red Grapes(ingredient for last weeks meal prep)
8 mushrooms
4 ears of Corn

Fresh Meat and Dairy
1 box butter(ingredient for last weeks meal prep)
1 Gallon of milk(ingredient for last weeks meal prep)
1 dozen eggs(ingredient for last weeks meal prep)
Ranchero Queso Fresco(ingredient for last weeks meal prep)
8 oz goat cheese(ingredient for last weeks meal prep)
8 oz sharp aged white cheddar(ingredient for last weeks meal prep)
wonton wrappers(ingredient for last weeks meal prep)
Deli Seafood Salad 1/2 lb
Deli Beet Salad 1/2 lb
2 large chicken breasts
1 lbs bacon
1 block sharp cheddar
Beef Ribs
1 lb Shrimp

Box and Canned Food
nonstick spray(ingredient for last weeks meal prep)
BBQ Sauce(ingredient for last weeks meal prep)
Peanut Butter(ingredient for last weeks meal prep)
vanilla extract(ingredient for last weeks meal prep)
olive oil(ingredient for last weeks meal prep)
Mayonnaise
Honey
Mustard
pico de gallo seasoning

Breads 
Whole Grain and Seed Bread(ingredient for last weeks meal prep)
Cinnamon Raisin Bagels

Dry and Bulk Ingredients
pepper(ingredient for last weeks meal prep)
flour(ingredient for last weeks meal prep)
whole wheat flour(ingredient for last weeks meal prep)
flax seed meal (ingredient for last weeks meal prep)
1/3 cup baking powder(ingredient for last weeks meal prep)
Brown Sugar(ingredient for last weeks meal prep)
sugar(ingredient for last weeks meal prep)
Whey Protein Powder(ingredient for last weeks meal prep)
garlic powder
parsley
paprika
rosemary
1 lb walnuts
cinnamon
lemon pepper


Beverages
Diet Coke
Chocolate spice Tea
creamer
coffee
Strawberry compote
Mango Ginger Tea
Jasmine, Orange, Passionfruit Green Tea
Pineapple Coconut Italian Soda
Anise Tea

Frozen Food

Cheats

Dine Out
Red Robin ( 2 southern Charm burgers with fried eggs, Guacamole bacon Burger, Cowboy Ranch Tavern Double Burger, garlic fries, 3 zucchini fries, 2 steak fries, 5 servings of baja ranch, 8 diet cokes with strawberries )
At the Hospital(Avocado Jicama Salad, Pina Colada Italian Soda)
Lebanese Restaurant(Lamb Schwarma, tabuli, greek salad, babaganoush with pita bread, spinach and filo dough pie, anise tea with sugar and pine nuts, and halavah.)

Mon
5 hr 30 min walking
1 hr weight lifting

Tue
11 min Bicycling
30 min walking
1 hr weight lifting

Wed
5 hr 30 min walking
20 min weight lifting


Thur
30 min walking

Fri
1 hr walking

Sat
4 hrs walking
5 min weight lifting

Sun
1 hrs 30 min walking
1hr house cleaning

Beginning of the week weight: 299 lbs.
End of the week weight: 295 lbs.
Beginning of the week Body Fat%: 56%
End of the Week Body Fat%: 54%
Weekly Caloric Deficit for last week: 2,094 Calories
Weekly Caloric Deficit for this week: 3,824  Calories
My Height 5'9"
My Frame Large

Be sure to adjust portion sizes to your own personal height and body frame.

Note: I do not suggest this week at all unless you put in the physical effort because there are a lot of high calorie foods. Remember I am on my feet a lot more and have increased my activity level so if you want to eat cheese burgers and french fries every day you have to get on your feet too.