Trying new Breakfast out

I got a tip from an old friend of mine on Facebook saying instead of the carbs that I have been normally having, I should try to have a more protein rich breakfast and it will help my "diet compliance". I have not yet needed any help with compliance, but I did get hungry quite quickly eating the cereal. So, I decided to give it a shot.

After playing around with my calorie app on my iPhone I figured out that a 2 egg omelet with some veggies is basicly the SAME calories!! So, this is a no brainer for me. I would much rather have a hot egg breakfast every morning vs a cold cereal breakfast

Breakfast was quite good and I did not get hungry right after like I did with the cereal. This is my breakfast (215 Calories)...

2 Large Eggs 180 Calories

1/4 C Vidalia Onions 16

1/4 C Bell Pepper 12

1 T 1% Milk (to break the eggs with) 7

Loved it!!

First 4 Days of the diet

Today is the day I started my Diet (Well, change of life). I found an awesome app called Lose-It on the iPhone. It is a great way for me to keep track of all the food I am eating as well as the calorie intake. Another nice thing about this app is that you can also set you goal Calories for each day. It said for me to lose 2 lbs a week I would need to eat a bit over 4000 Calories. I am not going to go by that because that is way too much. I bet the formulas it uses doesn't take into account guys that are my size. I adjusted my daily into to no more then 1,542 (The closest I was able to get it to 1500) a day.

With my first day, I realized that eating the right kind of foods can fill you up but not be high in calories. I was quite full and satisfied after my chicken salads at lunch time and dinner. In-fact I was no where near my 1500 calorie a day limit I wanted to hit. I had about 250~300 more that I could of had.

Now I bet you are wondering how did I come up with the 1500 Calorie daily limit. Well, I wanted to see what I would have to eat and how fast I would lose the weight. Well, looking around on the internet I found this equation to figure out you MBR (Basal Metabolic Rate). Basically it tells you how many calorie your body will need to survive doing absolutely nothing (like just laying in bed all day never getting up). So, since I know my BMR, I had to see how many calories I burn in a day since I just don't lay in bed all day. There is another equation called the "Harris Benedict Equation", that basically just takes your BMR and depending on how active you multiply it by 1.2 to 1.9. I am in the 1.2 ~1.3 realm I would assume. So, in order for me to live I am guessing I burn about 5,697 calories in a day. So, doing some math I can figure out if I eat this much in a day what is my Net Calorie intake. Since we all know 3500 Calories equals to 1 pound, I know the answer. With a 1,542 calorie diet I have a net calorie intake of about -2,987 meaning I will be losing around 0.85 pounds a day for the first few days. The way the equation works the more you lose the lower you MBR also gets. So, I made an Excel spread sheet that I was able to play that took that into account (if you want a copy of it, let me know and I can send you one). With playing around with that number I was able to come up with a reasonable calorie intake for the day. If my calculations are right, I will hit my Goal of 250 pounds in almost exactly 1 year (I am 6 Foot 3 Inches and have a large frame).

Here is what I ate for day 1: 1,246 Calories

Breakfast: 215 Calories

1 Cup Special-K Cinnamon Pecan 160 Cal.

1/2 Cup 1% Milk 55 Cal.

Lunch : 348

7 oz. Costco Chicken Breast 210

1 Cup Cauliflower 25

2 Cups Romaine Lettuce 15

5 1/2 T. Pace Picante Salsa 22

1 T. Bacon Bits 35

1/4 Cup Vidalia Onions 16

1/2 a Bell Pepper 25

Dinner: 406

3 oz. String Beans

7 3/4 oz. Costco Chicken Breast 232

1 Cup Cauliflower 25

2 Cups Romaine Lettuce 15

1/2 Cup Pace Picante Salsa 32

1 T. Bacon Bits 35

1/4 Cup Vidalia Onions 16

1/2 a Bell Pepper 25

Snacks: 278

2 Pickles Kosher Dill 16

2 Servings Sourdough Pretzels 220

1 Sugar Free Jello Single 10

1 Gogurt 32

Here is what I ate for day 2: 1,246 Calories

Breakfast: 215 Calories

1 Cup Special-K Cinnamon Pecan 160 Cal.

1/2 Cup 1% Milk 55 Cal.

Lunch : 373

7 1/2 oz. Costco Chicken Breast 225

1 Cup Cauliflower 25

2 Cups Romaine Lettuce 15

5 1/2 T. Pace Picante Salsa 22

1 T. Bacon Bits 35

1/4 Cup Vidalia Onions 16

1/2 a Bell Pepper 25

Dinner: 376

1/2 Cup Green Onion 10

1/4 Cup Carrots Shredded 11

1 Cup Romaine Lettuce 8

1/2 Cup Bell Peppers 23

1/3 Cup Vidalia Onions 21

1 Cup Cauliflower 25

2 Mushrooms 10

4 T. Peach Salsa 40

1 T. Mr. Yoshida's Marinade 45

5 1/2 oz. Tilapia Loin 151

Snacks: 348

2 1/3 Pickles Kosher Dill 18

2 Servings Sourdough Pretzels 220

1 Beef Jerky Package 110

Here is what I ate for day 3: 1,359 Calories

Breakfast: 215 Calories

1 Cup Special-K Cinnamon Pecan 160 Cal.

1/2 Cup 1% Milk 55 Cal.

Lunch : 378

8 1/8 oz. Costco Chicken Breast 244

1 Cup Cauliflower 25

2 Cups Romaine Lettuce 15

1/2 Cup Pace Picante Salsa 22

1 T. Bacon Bits 35

1/4 Cup Vidalia Onions 16

1/4 a Bell Pepper 12

Dinner: 406

3 oz. String Beans

7 3/4 oz. Costco Chicken Breast 232

1 Cup Cauliflower 25

2 Cups Romaine Lettuce 15

1/2 Cup Pace Picante Salsa 32

1 T. Bacon Bits 35

1/4 Cup Vidalia Onions 16

1/2 a Bell Pepper

Snacks: 373

3 Pickles Kosher Dill 23

3 Servings Sourdough Pretzels 330

2 Sugar Free Jello Single 20

Here is what I ate for day 4: 1,172 Calories

Breakfast: 217 Calories

1 Cup Special-K 162 Cal.

1/2 Cup 1% Milk 55 Cal.

Lunch : 327

7 1/4 oz. Costco Chicken Breast 218

2 Cups Romaine Lettuce 15

1/2 Cup Pace Picante Salsa 32

1 T. Bacon Bits 35

1/4 Cup Vidalia Onions 16

1/4 Cup Bell Pepper 12

Dinner: 282

3 oz. String Beans 25

5 3/4 oz. Tilapia Loins 158

1/2 Cup Pace Picante Salsa 32

1 T. Bacon Bits 35

1/2 Cup Vidalia Onions 32

Snacks: 346

2 Pickles Kosher Dill 16

1 Servings Sourdough Pretzels 110

1 Sugar Free Jello Single 10

1 100 Calorie Snack Pack 100

1 Beef Jerky Package 110