This Post is part of my Project Weight Loss and a follow up to Days 6-8.

Meal Photos and Nutritional Information

The following are photos of some of foods/meals I’ve been eating. I’ve included the nutritional information to the best of my knowledge for each food/meal.

Lowfat Cottage Cheese & Strawberry Topping
Calories: 130
Fat: 2g
Carbs: 17g
Protein: 11g

Salmon Steak Sandwich (Made with Light Wheat Bread)
Calories: 250
Fat: 5g
Carbs: 20g
Protein: 30g

Fiesta Grilled Chicken - Lean Cuisine
Calories: 250
Fat: 7g
Carbs: 27g
Protein: 19g

Fruit Salad

As you can tell I like to keep my meals nice and simple

Weight & Body Fat Percentage Check

Day 9 - 195.2 pounds - 22.8% Body Fat
Day 10 - 197.6 pounds - 22.6% Body Fat
Day 11 - 197 pounds - 22.6% Body Fat
Day 12 - 197.6 pounds - 22.8% Body Fat
Day 13 - 197 pounds - 22.5% Body Fat
Day 14 - 196 pounds - 22.1% Body Fat

I’m guessing that the slight weight gain between day 9 and day 12 is due to recovering from my mild flu. It seems that I gained back a couple of the pounds I lost too quickly on days 6-8 due to catching the flu.

The slow weight loss and the small decrease in my body fat percentage looks great for days 12-14. It indicates that I’m minimizing muscle loss and maximizing the burning of fat.

Exercise & Workouts

Days 9-10 and 13-14: I did my regular 20 minutes of cardio followed by 20 minutes of weight lifting and strength training.
Day 11-12: These were my off days, I skipped exercising

Cheat Meal

One of my cheat meals during this period was a greasy Reuben Sandwich with Fries from a nearby diner. It was delicious and satisfied my cravings for fast food. Once I was done eating it I also realized that by avoiding fast foods I’m not really missing out on much. I will still have an occasional cheat meal every couple of days since I don’t expect myself to eat 100% healthy meals for the rest of my life. Having such great expectations would require a very restrictive diet that I don’t think I can realistically live with. Occasional cheat meals also boost the body’s metabolism, because the human body requires a lot more energy to burn their high caloric content.

Thanks for your continual feedback and support if you have any related ideas or helpful weight loss advice please share in the comments section.