MyPlate N of 1, Day 1

In case you missed my post about why I’m conducting this experiment, here it is. This post is to document my beginning stats.

Date: September 10, 2011
Height: 5′ 10″
Weight: 157.5 pounds
Body Fat: 13.1%
BMI: 22.6
Blood Pressure: 134/77

Notes: my blood pressure reading is from yesterday afternoon at my chiropractic appointment. Not sure why it’s reading so high, I’m normally pretty spot on ~120/80. Thought I’d include it anyway. In regard to my body fat: I test it using an Omron hand held bioelectric impedence device. I know these are not accurate. 🙂 I had my BF hydrostatically tested in June 2011 with a result of 12.5%. That same day, this device read my BF% as 13.3%, so I think it’s actually decently accurate. However, I’m not assuming that it’s reading is 100% accurate. I am using it simply to gauge fat gain or loss over the course of this experiment.

Breakfast:

Day 1 MyPlate breakfast smoothie. 1 pear and 1/2 avocado (1.5 cups fruit, 1 fat/oil serving), spinach and cucumber (1.5 cups veg), 1 cup unsweetened soymilk (1 cup dairy), 1 scoop Raw Protein (1 oz protein food). 370 calories, 37 grams carb, 28 grams protein, 16.5 grams fat, 14 grams fiber.

AM Snack:
1 2 oz. slice homemade whole wheat toast (2 grain servings), 1 TBSP home made peanut butter (1 protein serving, 1 fat serving). 193 calories, 22 grams carbs, 8 grams protein, 8 grams fat, 2 grams fiber.

Lunch:
2 2oz. slices homemade whole wheat bread (4 grain servings), 3 oz sliced tofu (3 oz protein), 1 medium tomato sliced (1/2 cup veg), basil leaves, 2 tsp olive oil (2 fat/oil servings), 1/2 a banana (1/2 cup fruit). 429 calories, 60 grams carbs, 20 grams protein, 13 grams fat, 5.6 grams fiber.

Afternoon Snack:

Smoothie: 1 cup spinach and 1/2 cup cucumber (1.5 cups veg), 1/2 cup blueberries and 1/2 peach (1 cup fruit), 1/2 avocado (1 fat and 1/2 fruit), 1 cup unsweetened soymilk (1 cup dairy), 1 scoop Raw Protein (1 oz protein). 356 calories, 32 grams carb, 29 grams protein, 17 grams fat, 13 grams fiber.

Dinner:
2 2oz corn/whole wheat tortillas (4 grain servings), 1/4 cup black beans (.5 protein), 1 oz shrimp (1 protein), radishes and green peppers (.5 veg), salsa (.25 veg), 1/4 avocado (.25 fruit, 1 fat), 1 apple (1 fruit). 482 calories, 78 grams carb, 23 grams protein, 10 grams fat, 14 grams fiber.

TOTALS:

Calories: 1900 (this is very low, I will eat more before bed)
Carbs: 232
Protein: 114
Fat: 68 (also low)
Fiber: 49

Fruits: 5 cups (2 cups recommended)
Veg: 5 cups (3.5 cups rec)
Protein: 7.5 1 ounce servings (6.5 oz rec)
Dairy: 3 cups (3 cups rec)
Grains: 10 1 oz servings (9 oz rec)
Fat: 7 tsp (8 tsp rec)

And my workout today:
10 minutes on stairclimber
OHS 10@ 50, 10 @ 60, 10 @ 70, 8 @ 80
Deadhang pullups: 3 sets max reps
Squats: 5 @ 115, 5 @ 120, 5 @ 125, 5 @ 130, 5 @ 135, 10 @ 115
Handstands: 3 max hold
Hang snatch: 10 @ 45, 2 x 5 @ 55, 2 x 5 @ 60, 2 x 5 @ 65, 1 @ 70, 1 @ 70, 1 (failed) @ 75, 10 @ 45