DAILY TOTALS: 2143 calories, 126g fat, 121g carb, 165g protein

Still trying to workout the optimal daily meal plan that I can just rinse and repeat. So far, day 1 looks like a winner, except for maybe another egg or two and some cheese to add calories. Since day one I seem to be drifting further towards too equilateral of a dietary balance (today was 30% fat, 29% carb, 40% protein), compared to Tuesday's 32/21/46. It was nice to have a bit of normal food today though (Indian), compared to my usual "fake meat and eggs."

When climbing tonight a hold that was improperly bolted came loose, sending me tumbling to the floor, and lightly injuring a tendon in my hand... hopefully it's feeling better tomorrow. I traversed 100+ft around the gym a few times, as I am more seriously starting to train endurance in climbing, as I feel my bouldering technique has plateaued for the moment.

My prior feeling of dizzyness is gradually fading, although I still do not feel as strong climbing as I did before (and am floundering on stuff that was only somewhat challenging for me just a week ago). Hoping my metabolism gets with the program in the next few days. Planning to pickup flax seed oil tomorrow (I lost my almost new container of it in the move! lame..) to add a TBSP to each protein shake.

1:37am - Protein shake. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein)

12:15am - 2 vegan (boca) burger patties, dollop of veganaise. (patties: 200cal, 2g fat, 16g carb, 36g protein) (veganaise: 180 cal, 18g fat)

11:00pm - 1 apple (sliced), 2tsp organic peanut butter. 1/2 cup of apple sauce. 1/4 cup cashews. (apple: 80 cal, 22g carb, 1g protein) (pb: 210 cal, 16g fat, 6g carb, 8g protein) (Cashews: 170 cal, 14g fat, 9g carb, 5g protein) (apple sauce: 60 cal, 15g carb)

7:15pm - Navrattan Korma (Indian vegetable & cheese sauce dish). (420 cal, 30g fat, 33g carb, 12g protein)

5:30pm - 60mins of rock climbing, injured my hand when a climbing hold failed, no pullups.

4:00 pm - Protein shake. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein)

12:30 pm - 3 eggs (cooked in a minuscule amount of soy margarine). (eggs: 513 cal, 39g fat, 1g carb, 33g protein)

DAILY TOTALS: 2407 calories, 126.5g fat, 89g carb, 214g protein

Went a bit higher on calories than I'd intended, but I'm sure Jeralee will be happy, haha. Protein is plenty high. Fat is also higher than I am comfortable with, but I imagine I'll be told "not to worry" that "fat doesn't make you fat." We'll see.

3:44am - (3x) 30lb dumbell, 8 curls, each arm. (2x) 20 pushups. (2x) 25 situps.

3:ooam - Protein shake. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein)

11:30pm - 2 (vegan) fieldroast sausages, 1 whole pepper, half a head of broccoli, half an artichoke, garlic sezhuan sauce. Cooked in olive oil. (sausages: 480cal, 20g fat, 2g sat fat, 22g carb, 52g protein) (pepper: 30cal, 0fat, 8g carb, 1g protein) (olive oil: 240 cal, 28g fat) (broccoli: 30 cal, 6g carbs, 3g protein) (sauce: 50 cal, 12g carb) (artichoke: 75 cal, 6g fat, 6g carb, 1g protein)

9:20pm - 60mins of rock climbing. 15 pronated pullups at end.

7:00pm - Protein shake with 6 strawberries. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein) (Strawberries: 24 cal, 6g carb, 1g protein)

4:40pm - 4 eggs (scrambled) with 1/4 cup of cheddar. (eggs: 684 cal, 53g fat, 1g carb, 44g protein) (Cheddar: 110 cal, 9g fat, 1g carb, protein 6g)

3:00pm - Protein shake with 6 strawberries. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein) (Strawberries: 24 cal, 6g carb, 1g protein)

DAILY TOTALS: 1925 calories, 122g fat, 104g carb, 182g protein

Steppin' my intake up a notch. Added cheese to dinner, plus an extra egg, and some nuts and other stuff. Still feeling lightly dizzy/bleh. Ran five miles of hills in moderate rain. Had a side ache immediately that stuck with me the whole run (this diet doesn't want to afford my usual requisite 2-3hrs of no food/water before runs!), but the run was okay. Finished in 49:00, with some minor coordination problems (trouble getting my key in the deadbolt, and trouble balancing to take my shoes off), which is highly unusual.

2:17am - 5.0 miles of hill running. Took a different route accidentally, resulting in only a 21% max grade, instead of the normal 28% grade (!!).

11:40pm - 3 eggs (scrambled) with 1/4 cup of cheddar. 1/4 cup of cashews (roasted with sea salt). 80z plain yogurt, 8 raspberries, 6 strawberries. (eggs: 513 cal, 40g fat, 1g carb, 33g protein) (Cheddar: 110 cal, 9g fat, 1g carb, protein 6g) (Cashews: 170 cal, 14g fat, 9g carb, 5g protein) (Yogurt: 170cal, 4g fat, 20g carb, 11g protein) (Strawberries: 24 cal, 6g carb, 1g protein) (Raspberries: 8 cal, 2g carb, 1.5g protein)

6:20pm - Protein shake. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein)

5:25pm - 2 (vegan) fieldroast sausages, one pepper. Cooked in a frying pan with salt, crushed red pepper, a splash of garlic mandarin sauce, two tbsp olive oil. (sausages: 480cal, 20g fat, 2g sat fat, 22g carb, 52g protein) (pepper: 30cal, 0fat, 8g carb, 1g protein) (olive oil: 240 cal, 28g fat)

2:00 pm - Protein shake. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. Also one banana blended in. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein) (banana: 110 cal, 29g carb, 1g protein)

DAILY TOTALS: 1597 calories, 98g fat, 64g carb, 140g protein

Okay, so 1600 calories is too few, and 140g protein is too low as well. Basically I didn't do the totals until the next morning, so I just went by "what felt like 2000" and I was low, because this seemed like a shitload of food haha. Without bread/rice/noodles, it's hard to get my calories, I guess. I will step it up a notch!

Also feeling rather dizzy. Had an okay day climbing (not super strong, but not weak). Just a general feel of "bleh," like I am lightly hungover.

12:55am - (2x)20 situps, (2x)20 pushups.

11:04pm - 2 eggs (cooked in a minuscule amount of soy margerine). (eggs: 342 cal, 27g fat, 1g carb, 22g protein)

10:18pm - 1 apple (sliced), 2tsp organic peanut butter. (apple: 80 cal, 22g carb, 1g protein) (pb: 210 cal, 16g fat, 6g carb, 8g protein)

9:00pm - Protein shake. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein)

7:00pm - 90mins of rock climbing, 15 pronated pullups at end.

5:00pm - Protein shake. 1 cup soy milk, 1 scoop whey protein (28g), 1 cube ice. (soymilk: 90 cal, 3.5g fat, 8g carb, 7g protein) (whey: 130 cal, 3g carb, 28g protein)

3:30pm - 2 (vegan) fieldroast sausages, half a pepper. Cooked in a frying pan with salt and two tbsp olive oil. (sausages: 480cal, 20g fat, 2g sat fat, 22g carb, 52g protein) (pepper: 15cal, 0fat, 4g carb, 1g protein) (olive oil: 240 cal, 28g fat)

Prior to this entry, you will find ten days worth of food journaling that I performed at the behest of James. The most recent entry or two kindof got screwed up (hence the "end march 8th, begin march 9th stuff"), but otherwise the entries are accurate to the days they were posted.

I have included portion size, ingredients, and caloric values when I know them. If the bolded headline of the entry indicated I ate a portion of something (i.e. 1/2 of a wrap), then I have already done the calculations for the portion size in the included information (so all of the 1/2 wraps will already reflect half the calories/etc of a full wrap). In some instances I didn't know exact ingredient or portion info because I hadn't prepared the food myself. I have included as much as I know about what is in those items, as well as a photo of each.. the photo should give you a pretty good clue as to the size and constitution of the meal.

As James performs his nutritional analysis I will revise this entry with whatever information he passes along to me.

UPDATE 3/19/2007 : James has sent me some graphs. It seems my daily intake ranges from 1500 to 2000 calories, and in general is a little low on Vit A/D/E/K. I'll start taking a supplement, and try to eat more leafy veggies.

8:35pm - 1/2 Vegan Wrap
• Tortilla
• Lettuce, sprouts, assorted diced vegetables
• Vegan pepper steak (quantity: 3 oz, 80 calories, 6g carb, 550mg sodium, 14g protein)
• 1Tbsp Veganaise (90 calories, 9g fat, .5g sat fat, 85mg sodium)


1L Filtered Water



2:40pm - (Mostly Organic) Fruit Plate
•1 apple (with a bit of cinnamon)
•1/2 Mango
•3/4 Kiwi
•8 Blackberries
•1/4 Avocado


1/2 L of Filtered Water




!! -- Begin MARCH 9th --!!
!! -- End MARCH 8th --!!




11:42pm - Bowl of Cereal
•5 Raspberries (organic)
•4 Blackberries (organic)
•4 Blueberries (organic)
•2 Strawberries (organic)
•2 packets of Stevia extract (cal 0, sugars 2g, carbs 2g)
•2 cups of Kashi GO LEAN! crunch (380cal, 6g fat, satfat 0g, sodium 200mg, potassium 600mg, carbs 74g, fiber 16g, sugars 26g, protein 18g)
•1 cup of Silk soy milk (100cal, 4g fat, .5g satfat, 2.5g polyunsatfat, 1g monounsatfat, 120mg sodium, 300mg potassium, 8g carb, fiber1g, sugars6g, protein7g)

1/2 L of Filtered Water


11:25pm - 1/2 Vegan Wrap
• Tortilla
• Lettuce, sprouts, assorted diced vegetables
• Vegan pepper steak (quantity: 3 oz, 80 calories, 6g carb, 550mg sodium, 14g protein)
• 1Tbsp Veganaise (90 calories, 9g fat, .5g sat fat, 85mg sodium)

1L Filtered Water





5:20pm - "Factory's" Noodles (Spicy noodles from Vegan Factory)
•Carrot slices
•Bell pepper slices
•Onion slices
•Basil leaves
•Cabbage
•Lettuce
•Tomato chunks
•1 package of Soy Pepper Steak
•Flat rice noodles

1/2 L of water


4 Vegetable Dumping pieces
•Dumpling (rice-based?) dough
•Mostly corn + other veggie pieces
•Soy dipping sauce

6:05pm - Blueberry Waffles
•2 Blueberry "Wheat Free" Vans All Natural waffles (200cal, 45cal fat, 5g fat, .5g satfat, sodium 390mg, 35g carb, fiber 5g, sugars 7g, protein 4g)
•1/4 Cup syrup (100cal, 210mg sodium, 26g carb, fiber 1g, sugars 25g)

1L Filtered Water






3:20pm - Brown rice + "Steak" Strips + Peppers
•2 cups of brown, wild, and red rice (440cal, 7g fat, 0 satfat, 1460mg sodium, 84g carbs, 6g fiber, 12g protein)
•1 package of "steak" style seitan strips (160 calories, 6oz weight, 12g carb, 1100mg sodium, 28g protein)
•1/2 of a large organic green bell pepper

1/2L Filtered Water


fill in later


fill in later

10:03am - Plain bagel. Half w/ Cherry Preserves, Half w/ PB
•1 Plain Bagel (360cal, 19fatcal, fat2.1g, .3g satfat, sodium 700mg, 3g fiber, 14g protein)
•2 Tbsp of "365" brand (creamy) peanut butter (200cal, 140fatcal, 16g fat, satfat 1.5g, sodium 90mg, 6g carb, protein 8g)
•2 Tbsp Organic Cherry Preserves (100cal, 0g fat, carb 26g, sugar 26g)

1/2L Filtered Water



!! -- Begin MARCH 7th --!!
!! -- End MARCH 6th --!!



2:18am - Tomato Soup & French Bread

• 1 1/2 Cups of organic tomato soup (120cal, 15fatcal, 1.5g fat, sodium 910mg, 22g carb, 3g fiber, 10.5g sugars, 3g protein)
  
• (90g / 3") Sourdough french bread (220cal, 480mg sodium, 48g carb, 2g fiber, 8g protein)

7:57pm - Spicy Fried Rice from California Vegan

•(approx) 3-4 cups of rice
•(approx) 1/2 Tomato
•(approx) 1/4 bell pepper
•(approx) 1/4 onion
•Basil leaves

1/2 L Water