Fit Blog March Week 4

 

Sorry I couldn't edit my fit vlog due to technical difficulties but I still wanted to give you weekly fit vlogs. This week has been going great and I actually have been thriving with all this alone time. INTJ FTW!

Well this weeks fit vlog is going to be a little different. Unfortunately my computer tower needs repair so I have to do the vlog with my lap top. And my lap tops OS is Linux Mint so I can't figure out a video editing software to use on it. But I am grateful that I do have the technology to continue my blog.

I feel like I have made a lot of progress this week and my new xl capris I am wearing in the photo are already getting lose on me. back when I started my weight loss journey I was a size 3x 28W pants. I have come a long way! I am starting to feel beautiful in my body again.

Citrus Herb Rockfish Fettuccini 

 6 servings

397 Calories / 16g Fat / 41g Carbs / 22g Protein

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Banana Strawberry Peanut Butter Sandwich

Ingredients:
Peanut Butter
Strawberry Jam
Banana
Bread
Coconut oil

Spread coconut oil on the outside slices of the bread. On the inside of one slice spread peanut butter and on the other inside slice spread jam. Add slices of a banana and place on a nonstick grill or skillet. Cook until golden.

1 serving

 580 Calories / 64 g Carbs / 32g Fat / 20g Protein

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Sardine Yellow Noodle Soup 

3 servings

607 Calories / 14g Fat / 90g Carbs / 36g Protein  

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General Tsao's Chicken

 
5 servings
426 calories / 62g carbs / 17g fat / 30g protein
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Chicken Ramen

 Ingredients:
1 package creamy chicken ramen
1/4 cup freeze dried chicken breast
3 tbsp wakame seaweed
1/4 cup shittakee mushrooms
1 tsp sesame oil
 2 cups water

Bring water to a boil in a sauce pan and add ramen, seasoning, vegetables, chicken, and oil. Simmer until noodles are tender.

Vegan Option-
Replace ramen with chinese yellow noodles, replace chicken seasoning with vegetable bullion, replace chicken breast with edamame or soft tofu, add a couple dashes of nondairy milk for creaminess.

1 serving 

513 Calories / 53g Carbs / 22g Fat / 24g Protein

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Egg Fried Rice

Ingredients:
3 cups cooked rice
1 cup frozen peas
3 tbsp soy sauce
1 tsp ginger powder
2 tsp garlic powder
1 tsp onion powder
1 stalk green onions
1 tsp sesame seeds
3 eggs
3 tbsp sesame oil

In a nonstick skillet sauce pan add sesame oil and frozen peas. Saute until they start  to thaw then add rice. Stir fry in seasonings and green onions. Push rice to the side of the pan and then add eggs and gentle scramble until cooked then stir them into the rice.

Vegan Option-
Replace Egg with crumbled firm tofu.

3 servings

183 Calories / 33g Carbs / 3g Fat / 4g Protein

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Vegan Chickpea Salad

Ingredients:

1 heart of romaine (chopped)
1 orange (juiced)
1 small bell pepper (diced)
10 cherry tomatoes (halved)
1 can drained chick peas
1 tbsp sesame seeds
crumbs from a bag of yellow noodles
2 tbsp Catalina Dressing

Toss the ingredients in a salad bowl.

2 servings

308 Calories / 45g Carbs / 10g Fat / 11g Protein

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Vegan Tofu Scramble Breakfast Curry

Ingredients:

1 serving Vegan Chickpea Salad (see above)
1/2 block firm tofu
2 tbsp coconut oil
1/2 tsp fenugreek seeds
1 sprig curry leaves
1/2 tsp cumin seeds
1 tsp turmeric powder
1 tbsp curry powder
2 tbsp peanut butter
1/4 cup fruit and nut mix (i used apple, fig, cherry, and walnut)
1 green onion

Melt coconut oil in a skillet and add fenugreek, curry leaves, cumin seeds, turmeric powder, and curry powder and saute until fragrant. Add chick pea salad and crumbled tofu. Stir in peanut butter. Garnish with fruit and nuts and green onions

3 servings

370 Calories / 25g Carbs / 25g Fat / 14g Protein

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Tuna Melts

Ingredients:
1 can tuna
1 tbsp mayo
1 tbsp cocktail sauce
1 tbsp mustard
1 tsp tarragon
2 slices cheese
2 slices bread

Add tuna and sauces to a bowl and mix together. Spread on bread and top with cheese grill on a electric grill or in a frying pan.

Vegan Option-
Replace tuna with  mashed chick peas and kelp powder, replace mayo with veganaise, replace cheese with vegan cheese

Servings 1

290 Calories /  28g Carbs / 8g Fat / 30g Protein
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Cabbage Sausage and Apples 

Servings 20

241 Calories / 23g carbs / 12g Fat / 8g Protein 

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Vegan Vegetable Rotinni With Chick Pea Balls

Ingredients:
2 cans chickpeas
2 cups chick pea flour
1 sprig rosemary
1 tsp Italian seasoning
1 tbsp marmite
1 red onion (minced)
8 cloves garlic (mince 4 cloves)
6 tbsp olive oil
2 cups rotinni
2 tsp salt
1 potato (diced)
1 yellow onion (diced)

1 bell pepper (diced)

2 small zucchini (diced)

1 cup mushrooms (sliced)

1/2 a box cherry tomatoes (halved)

1 can spaghetti sauce

nutritional yeast

In a food processor add chickpeas, chick pea flour, rosemary, Italian seasoning, marmite and 4 cloves of garlic. Pulse until blended but still a little chunky texture. Add it to a large mixing bowl and knead in red onion. 

Heat a large nonstick skillet on medium high heat and add 2 tbsp olive oil. Roll the chick pea dough into 2 inch balls and fry in the skillet turning until edges become crispy. Transfer chickpea balls to a baking dish and bake at 350 degrees Fahrenheit for 30 minutes

Begin boiling pasta until al dente in a pot with water, 1 tsp salt and 2 tbsp oil. 

In the same skillet you fried the chick pea balls add another 2 tbsp oil and saute potato until it turns golden brown. Add onion, bell pepper, and remaining garlic and stir fry until tender. Add zucchini and mushrooms and stir fry until tender. Add the spaghetti sauce. Simmer and add drained pasta, then mix in cherry tomatoes and chick pea balls.

Garnish with a couple pinches of nutritional yeast

6 servings

524 Calories / 81g Carbs / 18g Fat / 23g Protein

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Follow me on My Fitness Pal to keep track of my progress!

Shopping List

Fresh Produce   

Green onions (2 stalks)

Ginger Root (3 inches)

Garlic (2 bulbs)

Red Cabbage (1 head)
Oranges (1)
Yellow Onions (5)
Red Onion (1)
Yukon Gold Potatoes (1)
Bananas (4)
Green Bell Pepper (2)
Red Bell Pepper (2)
Green Cabbage (1/2 head)
Bok Choy (1/2 head)
Romaine (1 heart)
Cherry Tomatoes (1 box)
Curry Leaves(1 sprig)
Zucchini (2 small)
Mushrooms (1 cup)
Granny Smith Apples (5)
Tomato (1 medium)

Fresh Meat and Dairy
Butter (1 box)

Eggs (1 dozen)
Colby Jack Cheese (1 block)
Firm Tofu (1/2 block)
Rockfish (1 lbs)
Whole Milk  (1/2 Gallon)
Chicken Breast (1 lb.)
Chicken Sausage (1 Package)

Box and Canned Food

Olive Oil (3 oz)
Garbanzo Beans (4 cans)

Soy Sauce (5 oz)
Marmite (1 tbsp)
Chinese Yellow Noodles ( 3 cakes and crumbs from bag)
Wakame (3/4 cup)
Dried Shittake (2/3 Cup)
Sesame Oil (4 1/2 oz)
Peanut Butter (13 oz)
Strawberry Jam (5 oz)
Hondashi (1 tsp)
Garlic Chili Sauce (2 tsp)
Sardines (2 cans)
Tomato Basil Soup (1 can)
Multi-Grain Cheerios (2 cups)
Hoison Sauce (2 tbsp)
Creamy Chicken Ramen (1 package)
Catalina Dressing (2 tbsp)
Coconut Oil (2 tbsp)
Tuna (1 can)
Mayo (2 tbsp)
Mustard (1 tbsp)
Cocktail Sauce (1 tbsp)
Spaghetti Sauce (1 can)

Breads 

Whole Wheat Bread (1 Loaf)

Dry and Bulk Ingredients
Peppercorns (1 tbsp)
Sugar (1/3 cup)
Salt (1 tbsp)

Brown Sugar (1 cup)

Sesame Seeds (2 tbp)
Garlic Powder (1 tbsp)
Oatmeal (4 cup)
Raisins (3 box)
Flaxseeds (2 tbsp)
Italian Seasoning (1 1/2 tsp)
Dried Fruit and Nut Mix (1/2 cup)
Corn Starch (1 cup)
Freeze Dried Chicken Breast (1/4 cup)
White Rice (2 cups)
Ginger Powder (1 tsp)
Turmeric Powder (1 Tsp)
Fenugreek Seeds (1/2 tsp)
Cumin Seeds (1/2 tsp)
Curry Powder (1 tbsp)
Tarragon (1 tsp)
Chick Pea Flour (2 cups)
Nutritional Yeast (1 tsp)
Apple Cider Vinegar (1/4 cup)
Chicken Bullion (3 cubes)
Cloves (1 tsp)
Alspice (1 tsp)
juniper berries (1/2 tsp)
orange peel (1 tsp)

Beverages

Powder Creamer (1/4 cup)

Cappucino Mix (2 Servings)
Swiss Hot Cocoa (1 packet)
Vanilla Spice Energy Tea (1 bag)
Peach Passion Fruit Ceylon Tea (1 bag)
White Tea (1 bag)
Black Cherry Sparkling Water (1 can)

 

Frozen Food

Peas (1 cup)

Cheats

Pumpkin Pie Cliff Bar (1)
Apple Danish Pastry (1)

Dine Out

None


Macros

Mon 

2,051 Calories / 269g Carbs / 79g Fat / 81g Protein

Tue 

2,085 Calories / 311g Carbs / 64g Fat / 62g Protein

Wed

2,764 Calories / 346g Carbs / 115g Fat / 124g Protein

Thur
1,822 Calories / 204g Carbs / 73g Fat / 112g Protein

Fri
2,683 Calories / 342g Carbs / 115g Fat / 97g Protein

Sat

3,198 Calories / 365g Carbs / 150g Fat / 110g Protein

Sun 
1,656 Calories / 242g Carbs / 61g Fat / 40g Protein


Water

Mon 
16 oz.

Tue 

8 oz.

Wed

8 oz.

Thur
0 oz.

Fri
0 oz. 

Sat

24 oz. 

Sun 
8 oz.

Exercise

Mon

2 hrs Walking

Tue

2 hrs Walking

Wed

2 hrs Walking 

Thur
2 hrs Walking
5 min Stair Stepper
5 Min Belly Dance

Fri
2 hrs Walking

Sat

2 hrs Walking

Sun
4 hrs Walking

Measurements

My Height 5'9"
My Frame Large
My Weight 307.5 Lbs.
My Neck  16.5"
My Waist 44"
My Hips 56"
My Calves 20"
My Thighs 31"
My Biceps 18"
Body Fat% 49.8%
Bone Mass% 2.9%
Muscle Mass% 47.3%
Visceral Fat 15.0
Lean Body Mass 154.3 Lbs.
Body Fat Mass 153.2 Lbs.
Bone Mass 8.8 Lbs.
Muscle Mass 145.5 Lbs.

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

Fit Vlog March Week 3

 

Even though my gym is closed I am still keeping myself busy and getting exercise. I have actually been having a lot of fun having all this free time to myself to focus on house cleaning, getting projects done, catching up on sleep, and learning to be more resourceful.

Lemon Pepper Turkey Wings and Veggies 

 

 

476 Calories / 23g Carbs / 31g Fat / 26g Protein

 

Sardine Yellow Noodle Soup 

 

 

607 Calories / 14g Fat / 90g Carbs / 36g Protein 

Tofu Tamago Yakisoba

 

 

379 Calories / 20g Fat / 35 g Carbs / 15g Protein

Citrus Herb Rockfish Fettuccini 

 

 

397 Calories / 16g Fat / 41g Carbs / 22g Protein

 

BBQ Beans and Eggs

Ingredients:
1 can kidney Beans
6 eggs
2/3 cup cheese
1 tbsp butter
Adobo Seasoning
BBQ Sauce

Melt butter in a nonstick skillet. scramble eggs and season with adobo seasoning. then add 1 drained can of kidney beans. mix in shredded cheese and bbq sauce.

Optional: 

Garnish with more BBQ sauce, green onions and caraway seeds.

590 Calories / 30g Fat  / 32g Protein / 49g Carbs

Omega 3 Acai Berry Protein Smoothie

Ingredients: 
3 ice cubes
1/3 cup acai berry or blueberry
1/4 cup oatmeal
2 tbsp flaxseed
2 tbsp yogurt
1 scoop protein powder
water

432 Calories / 25g Carbs / 19g Fat / 33g Protein

Follow me on My Fitness Pal to keep track of my progress!

Shopping List

Fresh Produce   

Green onions (1 stalk)

Carrots (3)
Ginger Root (4 inches)

Garlic (1 bulb)

Cabbage (1 head)
Oranges (3)
Yellow Onions (3)
Red Onion (1)
Russet Potatos (2)
Green Beans (2 Lbs.)

Fresh Meat and Dairy
Butter (1 box)

Eggs (1 dozen)
Mexican Shredded Cheese (1 bag)
Colby Jack Cheese (1 block)
Greek Yogurt (2 tbsp)
Turkey Wings (2)
Extra Firm Tofu (1 block)
Rockfish (1 lbs)

Box and Canned Food

Olive Oil (8 oz)
Kidney Beans (1 can)
Garbanzo Beans (1 can)

Soy Sauce (8 oz)
Oyster Sauce (3 tbsp)

Garlic Chili Sauce (2 tsp)

Sardines (2 cans)
Marmite (1 Jar)
BBQ Sauce (1 Bottle)
Tomato Basil Soup (1 can)
Chinese Yellow Noodles (6 cakes)
Hon Dashi (1 tbsp)
Wakame (1/2 cup)
Dried Shittake (2 Cups)
Sesame Oil (2 tbsp)
Vegetable Oil (3 tbsp)

Chimmichuri Sauce (1 jar)

Breads 

Whole Wheat Bread (1 Loaf)

Dry and Bulk Ingredients
Pepper (1 tbsp)
Lemon Pepper (3 tbsp)
Onion Powder (1 tbsp)
Sugar (1 1/4 cup)
Salt (4 tbsp)

Brown Sugar (1/2 cup)

Sesame Seeds (1 tsp)
Carne Asada Seasoning (1 tsp)
Garlic Powder (3 tbsp)
Oatmeal (4 1/3 cups)
Raisins (5 tbsp)
Popcorn (1/2 cup)
Flaxseeds (2 tbsp)
Caraway Seeds (1 pinch)
Adobo Seasoning (1/2 tsp)

Beverages

Powder Creamer (12 oz)
Coffee (80 oz)

Cappucino Mix (1 Serving)
Vanilla Spice Energy Tea (2 tea bags)
Stevia (2 packets)
Pierrer Sparkling Water (1 Bottle)
Citron Green Tea (1 Bag)
Vanilla Whey Protien Powder (1 Scoop)

 

Frozen Food

Acai Berries (100g)
Fettucini (1 container)
Carrots (1 cup)

Cheats

Dominos Pizza (See Bellow)
Sour Patch Kids Berries (48 pieces)
Hippeas Vegan White Cheddar (1 Bag)
Hot Cheetos (See Bellow)
Entemanns Mini Cherry Pie (See Bellow)
Kodiak Cakes Bear Bites Chocolate (1 Box)

Dine Out

At Dorcus: (Tofurky Sandwich (Made with Whole Wheat Bread, Mayo, Mustard, Onion, and Lettuce,) Hot Cheetos (1 single Serving,) Entemanns Mini Cherry Pie (1,) Clear American Pineapple Coconut Sparkling Water (1 can))

Dominos: (Pan Pizza Jalepeno Cheddar with BBQ Sauce (2 slices))


Macros

 

Mon 

2,180 Calories / 253g Carbs / 92g Fat / 94g Protein

Tue 

2,650 Calories / 281g Carbs / 126g Fat / 100g Protein

Wed

1,804 Calories / 214g Carbs / 68g Fat / 90g Protein

Thur
2,215 Calories / 357g Carbs / 51g Fat / 69g Protein

Fri
2,316 Calories / 281g Carbs / 104g Fat / 67g Protein

Sat

2,005 Calories / 264g Carbs / 78g Fat / 61g Protein

Sun 
1,705 Calories / 187g Carbs / 68g Fat / 86g Protein


Water
 
Mon 
24oz.

Tue 

8 oz.
 

Wed

16 oz.
 

Thur
16 oz.
 
Fri
24 oz. 

Sat

8 oz. 
 

Sun 
16 oz.

 

Exercise
 

Mon 

5 min Stair Stepper
5 min Belly Dance
Deadlifts 3 sets 10 reps 70 lbs

Tue 

15 min Aerobics
2 hrs Walking

Wed

2 hrs Walking 

Thur
2 hrs Walking

Fri
2 hrs Walking

Sat

None
 

Sun
2 hrs Walking

Measurements

 
My Height 5'9"
My Frame Large
My Weight 311 Lbs.
My Neck  16"
My Waist 44"
My Hips 55"
My Calves 20"
My Thighs 31"
My Biceps 18"
Body Fat% 49.8%
Bone Mass% 2.9%
Muscle Mass% 47.3%
Visceral Fat 15.0
Lean Body Mass 156 Lbs.
Body Fat Mass 154.9 Lbs.
Bone Mass 8.8 Lbs.
Muscle Mass 147.2 Lbs.

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

Fit Vlog March Week 1

It's been an excellent week! I did order a new scale that should be here tonight so starting next week I can do weekly weigh ins on camera.

Hummus and Pita Bread 

 

 

Swedish Radish Tart 

 

 

Creamy Pollock, Buckwheat and Broccolini 

 

 

Strawberry Cool Whip and Cheese Salad 

Sweet N Spicy Poke Bowl 

 

Peanut Butter Protein Shake

Ingredients

1 scoop vanilla protein powder

2 tbsp yogurt

3 tbsp peanut butter 

1 tbsp chia seeds

3 ice cubes

water.

Follow me on Lose It to keep track of my progress:

Shopping List:

Fresh Produce   

green onions

5 carrots

1 bulbs garlic

2 pears
parsley
3 bunches of radishes
tarragon
chives
broccolini
Cabbage
Sprouts
Cucumber
Avocado

Fresh Meat and Dairy
2 boxes butter

1 gallon milk
2 dozen eggs

Gouda Cheese

2 containers cream

1 container sour cream 

greek yogurt 1 serving

2 packages shredded parmesan cheese

1 lb Sushi Grade Ahi Tuna 

Cottage Cheese

 

Box and Canned Food

peanut butter

olive oil

honey

active dry yeast

3 cans garbanzo beans 

black pearl olives

kalamata olives

Kale Chips

trail mix 1 serving

Whole Wheat Crackers 

mustard

Maple Brown Sugar Instant Oatmeal

Soy Sauce

Sesame Oil

Garlic Chili Sauce

Mayo

Gochujang or Sriracha

Furikake

Strawberry Jello 

1 can sardines

 

Breads 

Whole Wheat bread

Dry and Bulk Ingredients
pepper
sugar
salt

multigrain hot cereal

brown sugar

mixed roasted nuts

flour

chia seeds 

6 cups buckwheat

Sesame Seeds

Rice

Beverages

creamer
coffee

mocha mix 

1 rockstar energy drink

1 gatorade

 

Frozen Food

1 bag Alaskan Pollock Fillets

Cool Whip

Strawberries

Cheats

McDonalds (see bellow)
Dominos (see bellow)
Strawberry Jello Salad (see recipe above)
Cheddar Jalepeno Curssant

Dine Out

At Dorcus: (Tofurky Ham n Cheese Pocket, Salsa, Veggies and Ranch, Cheddar Jalepeno Curssant, Cranberry Apple Juice)

At hospital: (Curry Chicken Salad Wrap, Pepper Jack Mac N Cheese, Strawberry Diet Dr. Pepper.) 

McDonalds: (Buttermilk Chicken Sandwich, 20 Piece Chicken Nugget, Half of a large fry, 1 large sweet tea, 2 sweet n sour sauces.)

Dominos: (2 slices bacon mushroom pizza, 2 slices sausage onion pizza, 4 slices cheese pizza, 1 slice pepperoni pizza, 2 liter diet coke, 1 cup sprite)

Mon 

none

Tue 

8 hrs walking

Wed

1 hr house cleaning

Thur

1 hr weight lifting

20 minute stair treadmill

2 hours walking

Fri 

2 hrs walking

1 hr house cleaning

15 min weight lifting

Sat

1 hr house cleaning 

Sun
none

Previous weeks weight: 308 lbs
This weeks weight: 313 lbs
Previous weeks body Fat %: 55%
This Weeks Body Fat%:  ??
Previous Weeks Caloric Deficit:  8,859 Calories
Weekly Caloric Deficit for this week: 7,554 Calories
My Height 5'9"
My Frame Large

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

Fit Vlog Feb Week 4

 

 

My best week yet i beat my max squat and lots of amazing stuff happened this week!

Crockpot Cabbage Apples and Sausage 

 

 

Vegetarian Italian Sausage Scramble 

 

 

Hummus and Pita Bread 

 

 

 Acai Berry Protein Shake

3 ice cubes

1 scoop protein powder

1/4 cup oats

2 tbsp flax seed

1/3 cup acai berries

2 tbsp peanut butter

2 tbsp yogurt, water.

Follow me on Lose It to keep track of my progress

Shopping List:

Fresh Produce   

4 onions

1 potato

4 carrots

2 small zucchini

5 granny smith apples

1 head of purple cabbage

2 bulbs garlic

1 lemon
1 pear
2 bell peppers
1 orange
parsley

Fresh Meat and Dairy
1 boxes butter

1/2 gallon milk
1 dozen eggs

Cheddar Cheese

cream  

greek yogurt 1 serving

smoked sausage

italian sausages

Box and Canned Food

peanut butter

olive oil

honey

marmite(optional) 

tomato soup

box of whole wheat crackers

active dry yeast

3 cans garbanzo beans 

black pearl olives

kalamata olives

 

Breads 

Whole Wheat bread

Dry and Bulk Ingredients
pepper
sugar
salt

cloves 

allspice 

pepper corns

juniper berries

orange peel

chicken bullion

1 serving peanuts

multigrain hot cereal

brown sugar

raisins 

lemon pepper

pizza seasoning 

crushed red pepper flakes

mixed roasted nuts

flour

flaxseeds 

oatmeal

Beverages

creamer
coffee

paris tea

Lapsong Suchong Tea

earl grey tea 

jasmine tea 

ceylon tea

english breakfast tea

substitute gatorade for pedialyte

protein powder

Frozen Food

acai berries (or substitute blueberries)

Cheats

1 granola bar
3 servings tootsie rolls
cheese cake
carrot cake
2 pieces halloween chocolates
1 bag mini chocolate chip cookies
1 oatmeal bar

Dine Out

At Dorcus: (1 fish taco, salad, chopped veggies with ranch, cheese cake, carrot cake, koolaid, apple)

At hospital (oyster and shrimp po boy, fried okra, diet dr pepper) 

McDonalds 1 large coke

Mon 

1 hr 30 min walking

15 min weight lifting

Tue 

10 hrs walking

30 min weight lifting

Wed
2 hrs walking

1 hr house cleaning

15 min dancing

Thur

none

Fri 

none

Sat
2 hr walking

1 hr house cleaning 

1 hour weight lifting

20 min stair treadmill

Sun
none

Previous weeks weight: 313 lbs
This weeks weight: 308 lbs
Previous weeks body Fat %: 55%
This Weeks Body Fat%:  ??
Previous Weeks Caloric Deficit:   6,859  Calories
Weekly Caloric Deficit for this week: 8,859 Calories
My Height 5'9"
My Frame Large

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