Project Weight Loss – Days 9-14 & Meal Photos

This Post is part of my Project Weight Loss and a follow up to Days 6-8.

Meal Photos and Nutritional Information

The following are photos of some of foods/meals I’ve been eating. I’ve included the nutritional information to the best of my knowledge for each food/meal.

Lowfat Cottage Cheese & Strawberry Topping
Calories: 130
Fat: 2g
Carbs: 17g
Protein: 11g

Salmon Steak Sandwich (Made with Light Wheat Bread)
Calories: 250
Fat: 5g
Carbs: 20g
Protein: 30g

Fiesta Grilled Chicken – Lean Cuisine
Calories: 250
Fat: 7g
Carbs: 27g
Protein: 19g

Fruit Salad

As you can tell I like to keep my meals nice and simple ;)

Weight & Body Fat Percentage Check

Day 9 – 195.2 pounds – 22.8% Body Fat
Day 10 – 197.6 pounds – 22.6% Body Fat
Day 11 – 197 pounds – 22.6% Body Fat
Day 12 – 197.6 pounds – 22.8% Body Fat
Day 13 – 197 pounds – 22.5% Body Fat
Day 14 – 196 pounds – 22.1% Body Fat

I’m guessing that the slight weight gain between day 9 and day 12 is due to recovering from my mild flu. It seems that I gained back a couple of the pounds I lost too quickly on days 6-8 due to catching the flu.

The slow weight loss and the small decrease in my body fat percentage looks great for days 12-14. It indicates that I’m minimizing muscle loss and maximizing the burning of fat.

Exercise & Workouts

Days 9-10 and 13-14: I did my regular 20 minutes of cardio followed by 20 minutes of weight lifting and strength training.
Day 11-12: These were my off days, I skipped exercising

Cheat Meal

One of my cheat meals during this period was a greasy Reuben Sandwich with Fries from a nearby diner. It was delicious and satisfied my cravings for fast food. Once I was done eating it I also realized that by avoiding fast foods I’m not really missing out on much. I will still have an occasional cheat meal every couple of days since I don’t expect myself to eat 100% healthy meals for the rest of my life. Having such great expectations would require a very restrictive diet that I don’t think I can realistically live with. Occasional cheat meals also boost the body’s metabolism, because the human body requires a lot more energy to burn their high caloric content.