* Week #1 (@ 125.4kg) ** Menu 1. *Breakfast* : Tuna with eggs, fried on its oil 2. *Lunch* : Cabagge with bacon 3. *Supper* : Avocado with olive oil ** Shopping list | *Ingredient* | *Carbs* | *Calories* | *Kcal/day* | |-----------------------+---------+------------+------------| | Eggs (28) | 10 | 1547 | 221 | | Tuna in Oil (14) | 8 | 4773 | 681 | |-----------------------+---------+------------+------------| | Bacon (500g) | 15 | 2668 | 381 | | Red Cabagge (2 heads) | 46 | 267 | 38 | |-----------------------+---------+------------+------------| | Avocado (3) | 12 | 995 | 142 | | Olive oil (125mL) | 0 | 1000 | 142 | |-----------------------+---------+------------+------------| | *TOTAL* Breakfast | 18 | 6320 | 902 | | *TOTAL* Lunch | 61 | 2935 | 419 | | *TOTAL* Supper | 12 | 1995 | 285 | |-----------------------+---------+------------+------------| | *TOTAL* | 91 | 11250 | 1607 | #+TBLFM : $4=$3/7;%i::@8$2=vsum(@I..@II)::@8$3=vsum(@I..@II)::@9$2=vsum(@II..@III)::@9$3=vsum(@II..@III)::@10$2=vsum(@III..@IIII)::@10$3=vsum(@III..@IIII)::@11$2=vsum(@IIII..@IIIII)::@11$3=vsum(@I..@II)+vsum(@II..@III)+vsum(@III..@IIII);%i: : * Week #2 (@ 121.0kg) ** Menu 1. *Breakfast* : 2 keto muffins 2. *Lunch* : Salmon with mashed cauliflower 3. *Supper* : 85% chocolate ** Shopping list | *Ingredient* | *Carbs* | *Calories* | *Kcal/day* | |----------------------+---------+------------+------------| | Deli turkey (500g) | 0 | 450 | 64 | | Eggs (14) | 0 | 700 | 100 | | Cream cheese (1620g) | 0 | 4200 | 600 | | Spinach (200g) | 1 | 46 | 6 | | Azapa olives (14) | 2 | 210 | 30 | |----------------------+---------+------------+------------| | Avocado oil (100g) | 0 | 900 | 128 | | Salmon (2kg) | 0 | 3187 | 455 | | Cauliflower (2kg) | 6 | 500 | 75 | | Butter (100g) | 0 | 600 | 85 | |----------------------+---------+------------+------------| | Sausage (2 big ones) | 0 | 400 | 57 | | 85% chocolate (175g) | 5 | 840 | 120 | |----------------------+---------+------------+------------| | *TOTAL* Breakfast | 3 | 5606 | 800 | | *TOTAL* Lunch | 6 | 5187 | 743 | | *TOTAL* Supper | 5 | 1240 | 177 | |----------------------+---------+------------+------------| | *TOTAL* | 14 | 12033 | 1720 | #+TBLFM : @ 13$2=vsum(@I..@II)::@13$4=vsum(@I..@II)::@13$3=vsum(@I..@II)::@14$2=vsum(@II..@III)::@14$4=vsum(@II..@III)::@14$3=vsum(@II..@III)::@15$2=vsum(@III..@IIII)::@15$4=vsum(@III..@IIII)::@15$3=vsum(@III..@IIII)::@16$2=vsum(@IIII..@IIIII)::@16$4=vsum(@IIII..@IIIII)::@16$3=vsum(@IIII..@IIIII): : * Week #3 (@ 119.5kg) ** Menu 1. *Big meal* : Boeuf Borguignon with mashed cauliflower or cheese 2. *Extraordinaire* : Sometimes I ate out, sometimes in my GF's house. ** Shopping list | *Ingredient* | *Carbs* | *Calories* | *Kcal/day* | |-------------------------------------+---------+------------+------------| | Cheese (Maasdam, 700g) | 0 | 2100 | 300 | | Cheese (Catupiry, 205g) | 0 | 600 | 85 | | Cheese (Emmental, 200g) | 0 | 600 | 85 | | Cauliflower (1.5kg) | 45 | 375 | 53 | | Butter (150g) | 0 | 1050 | 150 | |-------------------------------------+---------+------------+------------| | Olive oil (50mL) | 0 | 450 | 64 | | Red wine (1 garrafa) | 21 | 650 | 92 | | Bacon (125g) | 0 | 668 | 95 | | Onion (1) | 14 | 60 | 8 | | Celery | 0 | 0 | 0 | | Carrots (1) | 7 | 16 | 2 | | Mushrooms | 0 | 22 | 3 | | Shanks (1.5kg) | 0 | 1800 | 257 | |-------------------------------------+---------+------------+------------| | Some weird green cheese (125g est.) | 0 | 500 | 71 | | Applebees's burger sans bun (est.) | 0 | 1000 | 142 | | Strogonoff (2tbsp) | 0 | 100 | 14 | | Catupiry (150g) | 0 | 450 | 64 | | Chorizo beef (300g) | 0 | 400 | 57 | | Oil to fry it (est.) | 0 | 100 | 14 | | Deli turkey (300g) | 0 | 300 | 42 | | Low-fat creamcheese (3tbsp est.) | 5 | 180 | 25 | | Okra (300g est.) | 0 | 140 | 20 | | Almonds (100g) | 0 | 550 | 78 | | German cabagge (est.) | 0 | 300 | 42 | |-------------------------------------+---------+------------+------------| | *TOTAL* Side dishes | 45 | 4725 | 675 | | *TOTAL* Boeuf Borguignon | 42 | 3666 | 523 | | *TOTAL* Unplanned | 5 | 4020 | 574 | |-------------------------------------+---------+------------+------------| | *TOTAL* | 92 | 12411 | 1773 | #+TBLFM : $4=$3/7;%i::@26$2=vsum(@I..@II)::@26$3=vsum(@I..@II)::@27$2=vsum(@II..@III)::@27$3=vsum(@II..@III)::@28$2=vsum(@III..@IIII)::@28$3=vsum(@III..@IIII)::@29$2=vsum(@IIII..@IIIII)::@29$3=vsum(@I..@II)+vsum(@II..@III)+vsum(@III..@IIII);%i: : * Week #4 (@ 117.3kg) ** Menu 1. Peking stew 2. Anything ** Shopping list | *Ingredient* | *Carbs* | *Calories* | *% of kcal* | |---------------------------------+---------+------------+-------------| | Salad with random greens (350g) | 4 | 45 | | | Quail egg yolks (7, est.) | 1 | 34 | | | Oil for mayonnaise (125g) | 0 | 1125 | | | Peking stew (500g) | 0 | 1000 | | | Picanha (0.550kg) | 0 | 1540 | | |---------------------------------+---------+------------+-------------| | Peking stew (500g) | 0 | 1000 | | | Ribs (0.550kg) | 0 | 1980 | | | 85% Chocolate (150g) | 35 | 750 | | |---------------------------------+---------+------------+-------------| | Cream cheese (150g) | 0 | 420 | | | Deli turkey (150g) | 0 | 150 | | | Pururuca (0.850kg) | 0 | 4675 | | |---------------------------------+---------+------------+-------------| | Peking stew (500g) | 0 | 1000 | | | Hamburgers (2x300g) | 0 | 1500 | | | Mayo for the h. (100g est.) | 0 | 400 | | | Onions for the h. (guess) | 5 | 15 | | | Cheese for the h. (100g est.) | 0 | 300 | | | Buns for the h. (50g est.) | 50 | 150 | | |---------------------------------+---------+------------+-------------| | Peking stew (500g) | 0 | 1000 | | |---------------------------------+---------+------------+-------------| | Whiskey (est 300g) | 0 | 710 | | | Deli Turkey (500g) | 0 | 500 | | | Cream cheese (Nestlé) | 0 | 600 | | | Cream cheese (Sadia) | 6 | 500 | | | Cream cheese (Bandeira) | 0 | 2180 | | | Hazelnuts (est 50g) | 0 | 317 | | | Pepperoni (est 50g) | 0 | 247 | | | Cheese (Maasdam, est 300g) | 0 | 900 | | | Sashimi, 35 slices (wild guess) | 0 | 1000 | | |---------------------------------+---------+------------+-------------| | *TOTAL* Monday | 5 | 3744 | 15.58 | | *TOTAL* Tuesday | 35 | 3730 | 15.52 | | *TOTAL* Wednesday | 0 | 5245 | 21.82 | | *TOTAL* Thursday | 55 | 3365 | 14.00 | | *TOTAL* Friday | 0 | 1000 | 4.16 | | *TOTAL* Weekend | 6 | 6954 | 28.93 | |---------------------------------+---------+------------+-------------| | *TOTAL* | 101 | 24038 | | | *Mean calories per day* | | 3434 | | #+TBLFM : @ 29$2=vsum(@I..@II)::@29$3=vsum(@I..@II)::@29$4=100*$3/@35$3;%.2f::@30$2=vsum(@II..@III)::@30$3=vsum(@II..@III)::@30$4=100*$3/@35$3;%.2f::@31$2=vsum(@III..@IIII)::@31$3=vsum(@III..@IIII)::@31$4=100*$3/@35$3;%.2f::@32$2=vsum(@IIII..@IIIII)::@32$3=vsum(@IIII..@IIIII)::@32$4=100*$3/@35$3;%.2f::@33$2=vsum(@IIIII..@IIIIII)::@33$3=vsum(@IIIII..@IIIIII)::@33$4=100*$3/@35$3;%.2f::@34$2=vsum(@IIIIII..@IIIIIII)::@34$3=vsum(@IIIIII..@IIIIIII)::@34$4=100*$3/@35$3;%.2f::@35$2=vsum(@I..@IIIIIII)::@35$3=vsum(@I..@IIIIIII)::@36$3=@35$3/7;%.0f * Week #5 (@ 118.0kg)