Week 1 Precursor: Meal Plan and Week 0 Results

Today being my first day, I will elaborate on my specific diet plan, and the first week results of my body composition analysis.

Friday, January 7th, I got my first Body Composition Analysis done with the InBody 230.  The results are:

Total Weight: 170.0 lbs

Body Composition

Total Body Water: 103.9 lbs

Dry Lean Mass: 37.6 lbs

Body Fat Mass: 28.5 lbs

Skeletal Muscle Mass: 81.1 lbs

BMI (Body Mass Index): 23.7 (normal is roughly between 18-24)

PBF (Percent Body Fat): 16.8%

Not too bad, but what I suspected.  I am in the upper range of "Normal" for both BMI and PBF.  My goal is to Reach 10% body fat in 6 weeks.

I took a before picture yesterday, which turned out looking worse than I thought, that I will post upon completion of my goal, along with the after (supposedly hotter, more angular me).

I also went grocery shopping for my first week yesterday, and ended up spending around $60-$70, which should last me all week.  If this is correct, I will be saving about $50-60 dollars a week on food compared to my previous spending habits.  You hear that? $50-60 dollars a week saved! Hello Guitar Center!!!!

I also created four daily meals which I will, for the most part, repeat each day.  I will stick with this as the default, probably modifying it week to week.  Here's my meal schedule:

Luke’s Slow-Carb Diet Schedule

Sunday - Friday:

Breakfast: 6:30 – 7:00 a.m.

Scrambled Egg Beaters with one whole egg, beans, salsa, and mixed vegetables.

Lunch: 10:30 – 11:00 a.m.

Mixed vegetables, beans, spinach, chicken breast

Light Workout: 12:00 p.m.

Light 20 minute work-out consisting of cardio and stretching.

Second Lunch: 2:30 – 3:00 p.m.

Carrots, spinach, hard-boiled egg.

Second Workout: 4:00 – 5:00 p.m. (optional)

45 minute – 1 hour of weight lifting.

Dinner:

Sauerkraut, asparagus, mixed vegetables, lean beef (or pork, chicken, venison).

Saturday:

Whatever I want to eat or drink in any portion I desire.

*No supplements for now, except multivitamin upon waking and two fish oil capsules two or three times a day. Only drinking water, unsweetened tea, red wine (sparingly), or black coffee.