[Etana]

REPAIR: STAGE 1 DAY 5 8/29/2008 Results

OK .. Macros:
cal ___ OK .. 1,266 cal eaten_____ (goal = 1200 calories)
prot __ YES .. 43% __ 138 gm_____ (goal 120+gm protein =40%+)
fat ___ OK .. 27% __ 39 gm_____ (goal 27-33 g fat 20%-25%)
carb __YES .. 30%__ 98 gm_____ (goal 75-90g carb 25%-30%)
30% carbs are starchy carbs _____ (goal = 20%)
weight 8/28=168 (begin REPAIR 173) -5

Food weighed in fitday.com
1. whey protein shake, 50gm banana;
2. 6oz chicken brst, lge salad, 91gm olive bruschetta (aids digestion)
3. 80 gm roast beef, tomato
4. 80 gm roast beef, 141 gm boiled carrots
5. Golden Pancakes (oats, cc, & eggwhite) 1oz lite maple syrup
6. 28gm almonds, .25oz cashews, 112gms peach
I wanted more snack at night

YES__ Rule 1: No exercise
YES__ Rule 2: 7-8 hrs sleep =8 hours sleep last night
NO__ Rule 4: Ease in carbs 30% starchy carbs (1/2 banana & 1/3C oats)
YES__ Rule 6: sodium < 3000mg = 1882 sodium; 1626 potassium

How I felt
1. Rested, stomach ache at night
2. Relaxed, focused
3. Day 5 is done...
4. Drank water but am not counting 6-8 glasses

Extra credit:
YES a. spa, massage, epson salt bath: made apt for massage for Tuesday
YES b. increase potassium and magnesium:

To do better tomorrow:
1. decrease starchy carbs to 20% (I had 30%)
2. catch up on sleep more, (rest stage)
3. count my water

- Etana