Summer Diet: Phase 2 Food Log

Day 1. Sunday, July 26, 2026

Black coffee and water throughout the day.

Around 1 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5 grams carbohydrate)

Around 6 PM to around 8:30 PM: 3 Pearl frankfurters (6 oz.), 2 oz. Italian sausage, approximately 8 oz.; 80% lean ground beef with two thin slices of cheese and approximately 1 tbsp. mayonnaise.

(ChatGPT estimates 1,360 calories, 7 grams of carbs.)

Evening regimen around 8:30.

1 tsp. cinnamon around 10 PM to quell sweet tooth. (6 calories, 1.5 grams of carbohydrate.)

Calories for the day: 1,378.

Carbohydrates for the day: 11 grams.

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Day 2: Monday, July 27, 2026.

Black coffee and water throughout the day.

Around 5 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5 grams carbohydrate)

Around 7 PM: 6 oz. sweet Italian sausage (540 calories, 3 grams carbohydrate), 8 oz. Pearl frankfurter (510 calories, 8 grams of carbohydrate), medium-sized garden salad containing Spring Mix, one tomato, olives, zero-carb Italian dressing (200 calories estimate, 5 grams carbohydrate estimate)

Evening regimen with completion of dinner.

In bed around 10 PM.

Calories for the day: Around 1,272

Carbohydrates for the day: Around 18.5

Note: Extreme sleep disruption in the subsequent AM.

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Day 3: Tuesday, July 28, 2026

Black coffee and water throughout the day

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5 grams carbohydrate)

Around 7 PM: 4 oz. sweet Italian sausage (360 calories, 3 grams carbohydrate), 4 oz. Pearl frankfurter (340 calories, 8 grams of carbohydrate) 4 oz. cheeseburger (sans bun) with tbsp mayonnaise (330 calories estimate, 2 grams  carbohydra,,te) Large-size garden salad containing Spring Mix, one tomato, olives, zero carb Italian dressing (300 calories estimate, 6 grams carbohydrate estimate)

3 oz. gin a with splash of olive juice (210 calories, zero carb

Evening regimen with completion of dinner.

In bed around 10 PM.

Calories for the day: Around 1,552

Carbohydrates for the day: Around 21.5 (Revised++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Day 4: Wednesday, July 29, 2026

Black coffee and water throughout the day

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5 grams carbohydrate)

Around 6:30 PM: Large-size garden salad containing Spring Mix, one tomato, olives, zero carb Italian dressing (300 calories estimate, 6 grams carbohydrate estimate) 

6 large grade egg omelet with two thin slices of American cheese fried in a generous amount of butter. (ChatGPT estimates 740 calories, 3.4 grams carbohydrate.)

2 sausage patties (420 calories total. Zero carbohydrate.)

Evening regimen taken with dinner.

In bed by 9:20.

Calories for the day: Around 1,472.

Carbohydrates for the day: Around 11.9 grams.

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Day 5: Thursday, July 30, 2026

Black coffee and water throughout the day

Around 1 PM: 6 Grade A Large scrambled eggs fried in 2 tbsp. butter. (532 calories, 2,4 grams carbohydrate.)

Around 4 PM: 6 tbsps. proprietary arginine mix. 10 thin pretzels. (12+calories, 2.5+ grams carbohydrate)

Around 6:30 PM: Large-size garden salad containing Spring Mix, one tomato, olives, zero carb Italian dressing (300 calories estimate, 6 grams carbohydrate estimate) 

2 4 oz. cheeseburger (sans bun) with tbsp mayonnaise (750 calories estimate, 2 grams carbohydrate)

Calories for the day: Around 1,594.

Carbohydrates for the day: Around 12.9 grams.

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Day 6: Friday, July 31, 2026

Black coffee, Coke Zero and water throughout the day.

Around 4 PM: 6 tbsps. proprietary arginine mix. 10 thin pretzels. (12+ calories, 2.5+ grams carbohydrate)

7:15 PM: Cup of coffee with 2 oz. Half-N-Half (74 calories, 2,5 grams carbohydrate)

Around 8 PM: Large-size garden salad containing Spring Mix, one tomato, olives, 2 hard boiled eggs, zero carb Italian dressing (450 calories estimate, 7 grams carbohydrate estimate)

9 oz. crab meat with a tablespoon of mayonnaise, cumin, Accent (400 calories estimate, 0 carbohydrate).

Evening Regimen taken towards end of dinner.

In bed around 10:20.

Calories for the day: Around 936.

Carbohydrates for the day: Around 9.5 grams..

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Day 7: Saturday, August 1, 2026.

Coffee and water throughout the day.

Around 2:30 PM: 1/2 oz. of light cream (29 calories, < 1 gram carbohydrate).

Around 2:40 PM:  6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5 grams carbohydrate)

Around 4PM: 6 large eggs (432 calories,, 2.2 grams carbohydrate) 1 thin slice American cheese (50 calories, 1 gram carbohydrate) 4.5 oz. ham ends (180 calories, 2 grams carbohydrate) fried in 2 oz. butter (180 calories). Total: 842 calories, 5-6 gtams carbohydrate.

Around 6:45 PM Coffee with 1 oz. light cream. (58 calories, 1.1 grams carbohydrate)

Evening Regimen around 8 PM:

Throughout the evening. 1.5 oz. of Everclear in Seltzer (200 calorie estimate, 0 carbohydrate) 3 oz. gin (210 calories, 0 carbohydrates.)

Calories for the day: Around 1,322 calories.

Carbohydrates for the day: Around 10.5 grams.

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Day 8: Sunday, August 2, 2026.

Coffee and water throughout the day.

2:05 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5 grams carbohydrate)

Around 7 PM: Large-size garden salad containing Spring Mix, one tomato, olives, zero carb Italian dressing (300 calories estimate, 6 grams carbohydrate estimate) 

15 oz. (cooked weight) roasted pork butt (Estimated 1,350 calories, 0 grams carbohydrate)

Evening regimen with dinner.

Calories for the day: Around 1,662 calories.

Carbohydrates for the day: Around 8.5 grams.

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Day 9: Monday, August 3, 2026.

Coffee, water, Coke Zero throughout the day

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5 grams carbohydrate)

Around 7 PM: Large-size garden salad containing Spring Mix, one tomato, olives, zero carb Italian dressing (300 calories estimate, 6 grams carbohydrate estimate) 

13 oz. oven-roasted pork butt (1170 calories estimate. 0 carbohydrate.)

Calories for the day: Around 1,482 calories.

Carbohydrates for the day: Around 8.5 grams.

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Day 10: Tuesday, August 4, 2026.

Coffee, water, Coke Zero throughout the day.

Around 1 PM: 6 oz. Bussetto Spicy Salami (600 clories, 5 grams carbohydrate estimate.)

Around 4 PM: 6 tbsps. proprietary arginine mix. 12 thin pretzels. (15 calories, 3.3  grams carbohydrate)

Around 7 PM: 2 oz. Bussetto Spicy Salami (200 calories, 1 gram of carbohydrate estimate.) 

Large-size garden salad containing Spring Mix, one tomato, olives, zero carb Italian dressing (300 calories estimate, 6 grams carbohydrate estimate) 

3 oz. gin with dinner. (210 calories)

Evening regimen with dinner.

Calories for the day: Around 1,325 calories.

Carbohydrates for the day: Around 15.5 grams.

Note: Second night posct d/c diphedrahydramine.. Slept significantly less than before but did feel tired throughout the day.

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Day 11: Wednesday, August 5, 2026.

Coffee, water, Coke Zero throughout the day.

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 7 PM: 12 oz. ham with tbsp mayonnaise (800 calories estimate, 6 grams of carbohydrate estimate.) 

Small garden salad containing Spring Mix, tomato, olives, unsweetened Italian dressing. (200 calories estimate. 5 grmas carbohydrate estimate.)

Evening regimen with dinner.

4.5 oz. gin with dinner. (315 calories) 

Calories for the day: Around 1,327 calories.

Carbohydrates for the day: Around 13.5 grams.

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Day 12: Thursday, August 6, 2026

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 7 PM: 16 oz (cooked weight) pork butt (1200 calories estimate, 0 carbohydrate) 

Large garden salad containing Spring Mix, tomato, olives,  two hard-boiled eggs, unsweetened Italian dressing. (400 calories estimate. 6 grams carbohydrate estimate.)

Evening regimen with dinner.

3 oz. gin with dinner. (210 calories. 0 carbohydrate.)

1 tsp. cinnamon at bedtime. (6 calories, 2 grams carbohydrate)

Calories for the day: Around 1,828

Carbohydrates for the day: Around 10.5 grams.

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Day 13: Friday, August 67 2026

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 7:30 PM: approximately 1 lb. broiled monkfish smothered in butter, seasoned with two proprietary seasonings. (1800 calories estimate, 0 carbohydrate.) 

Large garden salad containing Spring Mix, tomato, olives,  two hard-boiled eggs, 2 grams Monterey cheese, unsweetened Italian dressing. (420 calories estimate. 6 grams carbohydrate estimate.)

Evening regimen with dinner.

3 oz. gin with dinner. (210 calories. 0 carbohydrate.)

1 tsp. cinnamon at bedtime. (6 calories, 2 grams carbohydrate)

Calories for the day: Around 2248

Carbohydrates for the day: Around 10.5 grams.

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Day 14: Saturday, August 8, 2026

Coffee and water throughout the day, 

Around 1:30 PM: 6 Grade A Large eggs fried without oil, 1 thin pretzel (431 calories, 2 grams carbohydrate)

Around 2:30 PM: 6 oz. Synergy Kombucha (25 calories, 6 grams carbohydrate)

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 7 PM: Large garden salad containing Spring Mix, tomato, olives,  two hard-boiled eggs, three oz. Monterey cheese,  unsweetened Italian dressing. (700 calories estimate. 7 grams carbohydrate estimate.)

Evening regimen with dinner.

Calories for the day: Around 1168

Carbohydrates for the day: Around 17.5 grams.

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Day 15: Sunday, August 9, 2026

Coffee and water throughout the day.

Around 2:30 PM: 6 eggs fried in butter. (600 calories. 2 grams carbohydrate.)

Around 3 PM: 6 oz. Synergy Kombucha (25 calories, 6 grams carbohydrate)

Around 4 PM: : 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 7 PM: Approximately 12 oz. pan-seared steak (1200 calories estimate, 0 carbohydrate)

Medium-size garden salad containing Spring Mix, tomato, olives,  one hard-boiled egg, 2 oz. Monterey cheese, unsweetened Italian dressing. (400 calories estimate. 6 grams carbohydrate estimate.)

Evening regimen with dinner.

Calories for the day: Around 2237

Carbohydrates for the day: Around 16.5 grams.

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Monday, August 10, 2026

I went off diet today. I sensed that I needed more fiber and that the large salads just were not doing what they were needed to do. I knew I was going to have some vegetables at dinner, and I suspected they would put me over my carb limit.

In anticipation of exceeding 20 grams of carbs, I consumed a packaged peanut butter and cracker snack that was gifted to me at around 5 PM. I ate a couple of pork chops and consumed some Birdseye cheesy broccoli. I did not go carb crazy. A couple of handfuls of pretzels and three packaged cookies. 3 oz. gin.

I did not record calories or carbs for the day.

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Tuesday, August 11, 2026

Coffee, water, Coke Zero throughout the day.

Around 4 PM: : 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 7 PM: estimate the calories and carbs of one pound tuna salad (50/50 mix of chunk light and albacore) one hard boiled egg, 1/4 average size tomato, 2 oz. celery, 1 oz. onion, 2 tbsp mayonnaise

Here’s a precise, structured estimate for one pound (16 oz) tuna salad made with your exact ingredients:

Copilot does this so much better than me.

⭐ Calorie & Carb Estimate — 1 lb Tuna Salad

1. Tuna (50/50 chunk light + albacore) — 16 oz total

Canned tuna in water averages:

• Chunk light: ~33 calories/oz, 0 g carbs

• Albacore: ~40 calories/oz, 0 g carbs

Half‑and‑half blend → ~36–37 calories/oz

$$16\text{ oz}\times 36.5\approx 584\text{ calories}$$

Calories: ≈ 580–600 Carbs: 0 g

2. One hard‑boiled egg

• Calories: 70

• Carbs: 0.6 g

3. Tomato — ¼ average tomato

A medium tomato is ~22 calories, 4.8 g carbs.

¼ tomato:

• Calories: ~5–6

• Carbs: ~1.2 g

4. Celery — 2 oz

Celery is ~6 calories per ounce, 1.2 g carbs per ounce.

• Calories: ~12

• Carbs: ~2.4 g

5. Onion — 1 oz

Onion is ~15 calories per ounce, 3.5 g carbs.

• Calories: ~15

• Carbs: ~3.5 g

6. Mayonnaise — 2 tbsp

Standard mayo:

• Calories: 180

• Carbs: 0 g

⭐ TOTAL for the full 1 lb tuna salad

Calories

• Tuna: ~590

• Egg: 70

• Tomato: 6

• Celery: 12

• Onion: 15

• Mayo: 180

$$\mathbf{\text{Total}}\mathbf{\text{Calories}}\approx 873$$

Carbs

• Tuna: 0

• Egg: 0.6

• Tomato: 1.2

• Celery: 2.4

• Onion: 3.5

• Mayo: 0

$$\mathbf{\text{Total}}\mathbf{\text{Carbs}}\approx 7.7\text{ g}$$

✅ Final Answer

≈ 870–900 calories ≈ 8 g carbs

Evening regimen with dinner.

3 oz. gin with dinner. (210 calories.)

Calories for the day: Around 1122.

Carbohydrates for the day: Around 10.5 grams.

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Wednesday, August 12, 2026.

Coffee, Water, Coke Zero throughout the day. 

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 5 PM: 2 oz. half-n-half with coffee. (80 calories. 1.2 grams carbohydrate)

Around 7 PM:  (½‑cup (124 g) serving of Birds Eye Creamed Spinach contains about 110 calories and 7 g total carbohydrates)

2 baked, skin-on chicken thighs. (500 calories, 0 g carbs)

Evening regimen with dinner.

3 oz. gin with dinner. (210 calories.)

Note: I stopped listing bedtime. On weekdays, I am always in bed between 9:30 and 10.

Calories for the day: Around 953.

Carbs for the day: 10.7

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Thursday, August 13, 2026.

Coffee, Water, Coke Zero throughout the day. 

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 5 PM: 2 oz. half-n-half with coffee. (80 calories. 1.2 grams carbohydrate)

Around 7 PM: (½‑cup (124 g) serving of Birds Eye Creamed Spinach contains about 110 calories and 7 g total carbohydrates)

11 oz. turkey breast with skin. 

Calories & Carbs — 11 oz Turkey Breast WITH Skin

1. Turkey breast meat (skinless portion)

Turkey breast averages 44–46 calories per cooked ounce.

$$11\text{ oz}\times 45=495\text{ calories}$$

2. Turkey skin (added calories)

Turkey breast skin contributes ~90–110 calories per ounce of skin, but you don’t get a full ounce of skin per ounce of meat.

Typical ratio:

• 11 oz breast → ~1.5–2 oz skin

So:

$$1.5\text{–}2\text{ oz skin}\times 100\text{ cal/oz}=150\text{–}200\text{ calories}$$

Carbs

Turkey meat and skin both contain 0 g carbs.

⭐ Final Estimate

• Calories: ≈ 640–700 calories

• Carbs: 0 g

Evening regimen with dinner

3 oz. gin with dinner. (210 calories.)

Calories for the day: Around 1126.

Carbs for the day: 10.7 grams.

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Friday, August 14, 2026.

Coffee, Water, Coke Zero throughout the day. 

Around noon: 6 eggs fried in butter (580 calories estimate, 2.4 grams carbohydrate.)

Around 4 PM: 6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 5 PM: 2 oz. half-n-half with coffee. (80 calories. 1.2 grams carbohydrate)

Around 7 PM: 8 oz. roasted turkey sans skin (35 calories, 0 carbs)

3 oz. canned chicken gravy (15 calories, 2 grams carbohydrate)

(½‑cup (124 g) serving of Birds Eye Creamed Spinach contains about 110 calories and 7 g total carbohydrates)

teaspoon cinnamon (6 calories. 2 grams carbohydrate.)

Evening regimen with dinner.

3 oz. gin (210 calories, 0 carbohydrate.)

Calories for the day: 1157.

Carbohydrates for the day:  17.1 grams estimate.

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Saturday, August 15. 

Coffee and water throughout the day.

Around 3 PM:  6 tbsps. proprietary arginine mix. 9 thin pretzels. (12 calories, 2.5  grams carbohydrate)

Around 4:30 PM: 7 oz . of turkey salad consiting of skinless turkey breast, roughly 1/8 of a large tomato, roughly 1 oz. celery, roughly 1/2 oz. onion, 2 tablespoons mayonnaise.

Lettting Copilot handle this.

Here’s a clean, accurate calorie + carb estimate for 7 oz of turkey salad using the exact ingredients you listed.

I’ll break each component down, then total everything.

⭐ Ingredient-by-Ingredient Breakdown

1. Skinless turkey breast — 7 oz

Typical cooked skinless turkey breast:

• Calories: ~30–32 per ounce

• Carbs: 0 g

$$7\text{ oz}\times 31\approx 217\text{ calories}$$

Turkey total:

• ≈ 215–220 calories

• 0 g carbs

2. Tomato — 1/8 of a large tomato

A large tomato ≈ 33 calories, 7 g carbs.

$$\frac{1}{8}\text{ tomato}\approx 4\text{ calories},0.9\text{ g carbs}$$

3. Celery — 1 oz

Celery ≈ 6 calories/oz, 1.2 g carbs.

Celery total:

• 6 calories

• 1.2 g carbs

4. Onion — 0.5 oz

Onion ≈ 15 calories/oz, 3.5 g carbs.

$$0.5\text{ oz}\approx 7.5\text{ calories},1.75\text{ g carbs}$$

5. Mayonnaise — 2 tbsp

Standard mayo:

• Calories: 180

• Carbs: 0 g

⭐ TOTAL for the 7 oz turkey salad

Calories

• Turkey: ~217

• Tomato: ~4

• Celery: ~6

• Onion: ~7.5

• Mayo: 180

$$\mathbf{\text{Total}}\mathbf{\text{Calories}}\approx 414.5$$

➡️ Final estimate: ~415 calories

Carbs

• Turkey: 0

• Tomato: 0.9

• Celery: 1.2

• Onion: 1.75

• Mayo: 0

$$\mathbf{\text{Total}}\mathbf{\text{Carbs}}\approx 3.85\text{ g}$$

➡️ Final estimate: ~4 g carbs

✅ Final Answer

≈ 415 calories ≈ 4 g carbs

Around 5 PM: black coffee with 2 oz. Half-N-Half (80 calories. 1.2 grams carbohydrate)

50 roasted, salted pistachio nuts. Here it gets interesting. Copilot and ChatGPT give different answers.

Copilot:

• Calories: 284 kcal

• Total fat: ~23 g (≈ 68% of calories)

• Carbohydrates: 13.39 g (≈ 18% of calories)

  • Fiber: ~5 g

  • Net carbs: ~8.4 g (total carbs minus fiber)

• Protein: ~10.7 g (≈ 14% of calories)

• Sodium: ~214 mg (from salt added)

ChatGPT: 

 

Calories: 160-165.

Total carbs: 8 grams.

Fiber: 3 grams.

Net carbs: 5 grams.

These differences are substantial.

Food Log: 2026 Diet

2026 Diet

Day 1....July 12, 2026....Black coffee throughout the day....Around 11:15 AM. 6 tablespoons of proprietary arginine mix.A pinch of Himalayan pink salt to kill the wretched aftertaste.

Around 6:30 PM. Approximately 13 oz. ground beef with onions (estimated one gram of carbohydrate, 923 calories estimate), four slices of American cheese (four grams carbohydrate estimate, 280 calories estimate), 2 Pearl frankfurters (approximately 560 calories, 0 carbohydrates) 2 Ball Park frankfurters (340 calories estimate, 4 grams carbohydrate estimate). Approximately 1 oz. yellow mustard (18 calories estimate, 0 carbohydrate). Approximately 1 oz. wasabi sauce (30 calorie/ 2 carbohydrate estimate). Approximately 1 oz. creamy horseradish (also 30 calorie/2 carbohydrate estimate) 1 teaspoon hot sauce (0 calories/ 0 carbs)

Around 7:00 PM: Daily nutritional regimen.

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Day 2 ...July 13, 2026...Black coffee, water, Coke Zero throughout the day...Around 4:30 PM. 6 tablespoons of proprietary arginine mix.A pinch of Himalayan pink salt to kill the wretched aftertaste.

Around 7 PM...Approximately 17 oz. grilled ground beef  with onions (1,207 calories estimate, one gram of carbohydrate estimate) with hot sauce (0/0)

Around 7:35 PM...Daily regimen.

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Day 3...Huly 14, 2026...Coffee, water, Coke Zero throughot the day...Around 4 PM. 4 Ball Park frankfurters (680 calories estimate, 8 grams of carbohydrate estimate) 1 Pearl frankfurter (280 calories estimate, 0 carbohydrate) Approximatelt 1 oz. barbecue chicarrones (pork rinds.) (160 calories, 2 oz. carbohydrate) 

Around 7 PM...1/2 stalk of celery ( 5 calorie estimate, 1 gram or less carbohydrate.) 6 tablespoons of proprietary arginine mix.

Around 8 PM...Daily regimen.

8:44 PM. 1 teaspoon trytophan, 1 teaspoon cinnamon (slight hunger felt before bedtime.

Asleep by 9:30

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Day 4....July 15, 2026...Black coffee, water, Coke Zero throughout the day... Around 4:30 PM,,,6 tablespoons of proprietary arginine mix.

Around 8:00 PM ...15 oz. tuna salad (ChatGpt estimates 75-80 calories/ounce.Let's call it 1200 calories. Maybe 2 grams of carbohydrate from celery and onion. ) 5 oz. chicken salad (375 calories estimate. Maybe 2 grams of carbohydrate from celery.) 

Daily regimen around 8:00 PM. 

In bed around 9:30.

Calories for the day: Approximately 1575.

Carbohydrates for the day: Roughly 4

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Day 5...July 16, 2026...Black coffee, water, Coke Zero throughout the day. 1:05 PM: 10 oz. Chicken salad (750 calories estimate, 2 grams carbohydrate estimate). Around 4 PM: 6 tablespoons of proprietary arginine mix.

Around 7 PM: 2 baked chicken leg quarters marinated in lime juice (666 calories estimate, 1 gram of carbohydrate estimate.) 

Calories for the day: Approximately 1416.

Carbohydrates for the day: Roughly 3.

On this day, I am discontinuing Methylene Blue due to a sudden rash. I can't think of what else might have caused the rash. If the rash does not disappear, I might restart the methylene blue.

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Day 6...July 17, 2026: Black coffee, water, Coke Zero throughout the day.

12:59 PM: 8 oz. Bussetto Spicy Salami (800 calories, 6 carbohydrate estimate.) 

Around 5:30 PM: 6 tablespoons of proprietary arginine mix.

Around 8 PM: I pan-seared a New York strip using coconut oil and sautéed with butter and minced garlic (1 gram carbohydrate). I started with a steak that weighed 1.92 lb., but I had 7 oz. of steak left over. ChatGPT estimates that I consumed 15-17 oz. of cooked steak and estimated my calorie content to be 1250 to 1500. I am going with the upper end, 1500 calories.

NIghtly regimen around 8PM.

Calories for the day: Approximately 2300.

Carbohydrates for the day: Roughly 7.

In bed around 11 PM.

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Day 7...July 18, 2026:  Black coffee and water throughout the day.

Around 3 PM: 6 tablespoons of proprietary arginine mix.

Around 7 PM: 7 oz cooked steak (leftover from previous evening) 4 egg omelette with one oz of cheese fried in butter. ChatGPT estimates 1200 calories, 2.5 grams carbohydrate.) Approximately 300 milliliters of Kevita Kombucha. (26 calories estimate. 4.5 grams of carbohydrate estimate.)

Nightly regimen around 8 PM.

In bed around 11 PM.

Calories for the day: Approximately 1226.

Carbohydrates for the day: Roughly 7.

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Day 8...July 19, 2026. Black coffee and water throughout the day.

Around 4:00 PM: 6 tablespoons of proprietary arginine mix.

6:10 PM: 7 oz. plain whole milk yogurt (121 calories, approximately 11 grams carbohydrate)

                Approximately 18 oz. pan-seared in coconut oil New York strip, sauteed in butter. (1500                        calories estimate. 0 carbohydrate.)

7:30 PM: Evening regimen.

Total calories for the day: 1621.

Total carbohydrate for the day: 7 grams.

In bed around 9:20.

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Day 9...July 20, 2026. Black coffee and water and Coke Zero throughout the day,

Around 4:30 PM: 6 tablespoons of proprietary arginine mix, 9 extra thin pretzels (Approximately 9 calories, 2.5 grams carbohydrate)

7:05 PM: 3.75 oz. of Chicken of the Sea sardines in olive oil, 3.75 oz. , 3.75 oz.                                         Great Value sardines in water, 3,75 oz. Brunswick sardines packed in water, 3                                         hard-boiled eggs, 2 oz. pork rinds.  (ChatGPT estimates 1,150 calories and 2.6                                         grams carbohydrate.)

7:30 PM: Evening regimen.

Total calories for the day: 1159

Total carbohydrate for the day: 5 grams.

In bed around 9:20.

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Day 10...July 21, 2026. Black coffee and water and Coke Zero throughout the day,

Around 4:30 PM: 6 tablespoons of proprietary arginine mix, 9 extra thin pretzels (Approximately 9 calories, 2.5 grams carbohydrate)

7:55 PM: 3.75 oz. of Chicken of the Sea sardines in olive oil, 3.75 oz. , 3.75 oz.                                         Great Value sardines in water, 3,75 oz. Brunswick sardines packed in water, Wild Planet sardines in water, 4.4 oz., (150 calories) 2 oz. pork rinds.  (1000 calorie estimate, 0 carbohydrate)

8:30 PM: Evening regimen.

Total calories for the day: 1009

Total carbohydrate for the day: 2.5 grams.

In bed around 10:00 PM

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Day 11...July 22, 2026

I will be on the road for the next three days. Unsure how detailed my record keeping might be.I will probably take a brief respite from low carb land.

                        

Monday, August 30 Food Log

Monday, August 30, 2021

Black coffee and water throughout the day.

Around 10:00 PM:

3 chicken thighs with a small amount of barbecue sauce.

Approximately 6 oz. of potato salad.

Approximately 5 oz. of grilled broccoli and cauliflower.

3/4 of an avocado.

2 oz. of gin with a splash of lemon juice

Store-bought single serving apple pie (300 calories)

Updated Food Log

 Wednesday, August 25, 2021

Black coffee and water throughout the day.
Around 9:30 PM:
6.5 oz. of broiled beef steak
Approximately 5 oz. of grilled veggies (broccoli, cauliflower, onions, peppers)
1 average size sweet potato
1 roasted chicken thigh coated with an extremely small portion of barbecue sauce.
2 cheeseburgers on buns with mayonniase.
3 oz. of gin with a splash of lemon juice
2 slices of chocolate raspberry cake.
Estimated calories for the day:  
Intermittent fasting:  Compliant
One meal a day:  Compliant.

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Thursday, August 26, 2021
Black coffee and water throughout the day.
Large salad with spring mix, 3 hard boiled eggs, 1 avocado, olives, approximately 2 oz. of Baby Swiss cheese served with 9 tablespoons of Bragg's Liquid Aminos, 3 tablespoons of Italian dressing.
13 oz. of spaghetti with red sauce
4 oz. of turkey with horseradish mustard
1/2 cup of almonds.
1 slice of chocolate raspberry cake
1 Reese's Cup.
Estimated calories for the day:  
Intermittent fasting:  Compliant
One meal a day: Compliant
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Friday, August 27, 2021
Black coffee and water throughout the day.
Around 7:00 PM:
Approximately 1/2 cup of popped sorghum (roughly half of it actually popped)...popped in microwave, sans oil.
1 bag (2 oz.) of Fox Family salt and pepper chips (290 calories)
1/2 cup of almonds
Around 9:00 PM
14 oz. of lasagna
1 slice of chocolate raspberry cake
Estimated calories for the day:  
Intermittent fasting:  Compliant
One meal a day: Compliant
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Saturday, August 28, 2021
Black coffee and water throughout the day.
Around 7:00 PM: Start of 4 hour meal...Cookout on the grill.
1 Bratwurst on bun (490 calories)
3 Black Pearl hot dogs on buns with either mustard or tabasco sauce.
1 cheeseburger with mayonnaise
1 avocado
8 oz. of almonds
1 average size sweet potato.
1 handful of Cool Ranch Doritos
3 pieces of gourmet chocolate
Estimated calories for the day:  
Intermittent fasting:  Compliant
One meal a day: Compliant
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Sunday, August 29, 2021
Black coffee and water throughout the day.
Around 5:00 PM:
1 Black Pearl hot dog on bun with Tabasco Sauce
2 cheeseburgers on buns with mayonnaise
Approximately 4 oz. of grilled cauliflower and broccoli.
Approximately 4 oz. of grilled asparagus and Brussels sprouts.
Around 10:00 PM
Approximately 20 oz. of grilled beefsteak with a teaspoon of Heinz 57 Sauce.
Approximately 8 oz. of mashed potatoes.
1/2 avocado
2 oz. of gin with a splash of lemon juice.
A small pecan pie.
Estimated calories for the day:  
Intermittent fasting:  Compliant
One meal a day:  Compliant

Phase 3 Food Log: Day 11:

Saturday, August 21

Cookout: In anticipation on Tropical Storm Henri's imminent arrival, and in an effort to use up our charcoal briquets and fuel and to enjoy one of the few days of good summer weather 2021 has provided, we opted for a Saturday cookout.

In the process, I might have found a method to create the perfect charcoal fire. Remind me to make a video.

Around 7 PM I started the nibblefest that would conclude around midnight. I ate broiled veggies; broccoli, celery, cauliflower, and carrots. I ate 4 beef franks on buns, two large cheeseburgers with lettuce and mayonnaise, 2 oz, of gin with a splash of lemon juice and a large slice of chocolate marble cake. 

Estimated calories for the day: 3000 (Noncompliant)

Intermittent fasting:  Compliant

One meal a day:  Noncompliant (A meal that spans 5 hours should probably be thought of as more than 1 meal.)

Phase 3 Food Log: Day 10

 Friday, August 20, 2021

I picked up an extra shift at work. Usually, I work 10 AM to 8 PM. On this day, I worked from 3-11 PM.

This allowed me to sleep slightly more than seven hours. As mentioned elsewhere, I felt unusually energetic, clear-headed and at times, euphoric.

Because I worked until 11 PM I sampled some of the workplace goodies bestowed by our company's providers. We receive a lot of high-calorie swag that I usually eschew. Tonight, I ate half of a pastry @ 9:45 that technically constituted a meal. (Estimated 200 calories)

In addition to the 9:45 PM meal...Around 11:45 PM:

15 oz. Italian sausage (Estimated 1500 calories0

12 oz. of egg noodles  (Estimated 480 calories)

Other half of pastry (Estimated 200 calories)

Estimated calories for the day: 2380 (Noncompliant by roughly twice the limit.)

Intermittent fasting:  Compliant.

One meal a day:  Noncompliant (I am being technical, calling the 9:45 snack a meal)

Phase 3 Food Log: Day 9

Thursday, August 19, 2021

Black coffee and water throughout the day.

A large salad with spring mix, baby spinach, avocados, tomatoes (Estimated 150 calories)

6 tablespoons of ranch dressing (Estimated 780 calories)

Approximately 10 oz. egg noodles (Estimated 400 calories)

1 Cornish hen (800 calories estimate)

2 oz. of gin with a splash of lime juice (Estimated 158 calories)

Estimated calories for the day: 2258 (Noncompliant; almost double the 1200 calorie limit)

Intermittent fasting:  Compliant:

One meal a day:  Compliant.

Phase 3 Food Log: Day 8

Tuesday, August 17, 2021

Black coffee and water throughout the day.

Around 9:30 PM: 

2 oz. or roasted chicken (Estimated 94 calories.)

One serving of proprietary farro: (Estimated 85 calories)

Note: My wife is a good cook but she is experimental and sometimes her experiments fail. This was one such evening. I am withholding the brand of proprietary farro. I think this is the first time either of us ate farro. I cannot recommend it.

The chicken did not turn out so well either. Rarely do I throw out food but the chicken got tossed.  The rest of the evening was devoted to A) killing the bad tastes from both the chicken and the farro, and B) finding substitute food that would sate my appetites.

1 avocado (Estimated 260 calories)

2 oz. of gin with a splash of lemon juice (Estimated 158 calories)

1/4 cup of raw almonds (Estimated 207 calories)

1 slice of lemon meringue pie (Estimated 326 calories)

2 Reese's Cups (Estimated 260 calories)

Estimated calories for the day: 1390 (Noncompliant 1200 daily calorie-limit)

Intermittent fasting:  Compliant

One meal a day: Compliant

Phase 3 Food Log: Day 7

Monday, August 16, 2021

9:45 PM : An 8 oz.  salad consisting of avovado tomato, green beans, celery and onion in apple cider vinegar (Estimated 200 calories.)

1/2 baked potato with a small amount of sour cream (Estimated 120 calories.)

3 pieces of a small roasted chicken...2 drumsticks and a wing (Estimated 220 calories.)

1/2 cup of almonds (Estimated 414 calories.)

1 avocado (130 calories estimate,)

2 oz of gin with a splash of lemon juice (158 calories)

2 Reese's cups (260 calories)

Estimated calories for the day: 1506 (Noncompliant 1200 daily caloric intake.)

Intermittent fasting:  Compliant.

One meal a day:  Compliant.

Phase 3 Food Log: Day 6

Sunday, August 15, 2021

Black coffee and seltzer throughout the day.

Around 9:00 PM: 3 large cheeseburgers with lettuce, mayonnaise, and tomato. Each was about 1/3 lb. of high fat meat and I was generou with the mayonnaise. (Estimated 800 calories each, 2400 calories total.)

A small amount of Doritos (Estimated 300 calories.)

A small roasted squash cooked on the grill. I don't usually eat squash but this turned out great. Let the David Aspreys condemn grilled food. As long as I live I will occassionally enjoy grilled food. (Estimated 40 calories)

1 oz. of gin (75 calories.)

3 Reese's Cups (390 calories. 

Estimated calories for the day: 3165 (Yes, this exceeds the 1200 calorie limit.)

Intermittent fasting:  Compliant.

One meal a day:  Compliant.

Phase 3: Day 5 Food Log

Saturday August 14

Black coffee and water throughout the day:

8:43 PM:

3/4 cup of  raw almonds (Estimated 540 calories)

8 oz. of shiritaki noodles (0 Calories per label)

2.5 oz. of spring mix (Estimated 15 calories)

3 tablespoons of ranch dressing (Estimated 390 calories)

Note: I microwaved the noodles, then I added spring Mix and ranch dressing.

2 Reese's Cups (260 calories)

Estimated calories for the day: 1205 (Noncompliant. 1200 calorie-limit exceeded.)

Intermittent fasting:  Compliant

One meal a day: Compliant.

I count dinner as one meal but it sometimes spans a couple of hours.

Phase 3: Day 3 Food Log

Thursday, August 12, 2021

Black coffee and water throughout the day.

Around 9:00 PM:

10 oz. of Spring Mix...Estimated 60 calories.

5 tablespoons of ranch dressing...Estimated 650 calories.

3 tablespoons of  Bragg's Organic Coconut Liquid Aminos...Estimated 135 calories.

6 oz. of turkey breast....Estimated 180 calories.

8 oz. of ham...Estimated 200 calories (Per label. This varies form other estimates but I eat different brands and kinds of ham.)

13 Bing cherries...Estimated 52 calories.

2 oz. of gin with a splash of lemon juice...Estimated 158 calories.

1 tablespoon cinnamon...18 calories estimate.

1 tablespoon cocoa...12 calories estimate.

Estimated calories for the day: 1405 (Noncompliant 1200 calorie-limit.)

Intermittent fasting:  Compliant.

One meal a day:  Compliant.

Phase 3: Day 2 Food Log

Wednesday August 11, 2021

Black coffee and water throughout the day.

At 9:00 PM:

8 eggs....Estimated 592 calories.

7 oz. of ham...Estimated 210 calories.

2 tablespoons of coconut oil...Estimated 240 calories,

10 Bing cherries...Estimated 40 calories.

1 tablespoon cinnamon...18 calories estimate.

1 tablespoon cocoa...12 calories estimate.

Estimated calories for the day:1072...(1200 calorie-limit compliant.)

 

Intermittent fasting: Complaint.  

One meal a day:  Compliant.

Phase 3: Day 1 Food Log

Tuesday, August 10, 2021

Black coffee and water throughout the day.

At 10 PM: 

7 oz. of turkey and ham...Estimated 210 calories.

4 oz. of kimchi....Estimated 32 calories.

Approximately 3 tablespoons of creamy horseradish...Estimated 90 calories...(Note: I took a little extra so that I could finish off the container.)

15 Bing Cherries....60 calories estimate

An open-faced sandwich consisting of ham, turkey, cheese, avocado and tomato. Note: My wife made it and then could not eat it. So I ate it...500 calories estimate.

Estimated calories for the day: 892...1200 calorie-limit compliant.

Intermittent fasting:  Compliant.

One meal a day:  Compliant.

Diet Holiday: Day 8 Food Log

Monday, August 9, 2021

Around 9:00 PM

A melange of leftovers prepared by my wife..

.Frozen breaded chicken, broccoli, white rice

A small slice of lemon meringue pie.

15 Bing cherries. 

A few almonds.

3 pieces of gourmet chocolate.

Note: I have purged the house of pretzels, potato chips and corn chips. I had mentioned that I often follow something sweet with something salty or savory if not salty. The almonds I eat are not salty but I eat them along with dessert. 

Note: Morning weight = 218 lb. 

Intermittent fasting Compliant.

OMAD: Compliant.

Diet Holiday: Day 7 Food Log

Sunday August 8, 2021

Around 6 PM: 

1 tuna salad sandwich on French bread

22 Bing cherries

Almonds (1 to 2 oz. estimate)

Around 9 PM:

16 oz. beer. 

Lasagna

Salad composed of skinned garden tomatoes, avocados, onions, celery, with apple cider vinegar.

Note: Morning weight =  220 lb. (ugh)

Intermittent fasting: Compliant.

OMAD: Noncompliant.

Diet Holiday: Day 6 Food Log

 Saturday, August 7, 2021

Around 9:00 PM:

A large serving of tuna salad.

A bowl of homemade chicken soup.

20 Bing cherries

2 pieces of gourmet chocolate.

Note: Morning weight = 220 lb. (ugh)

Intermittent fasting compliant.

OMAD: Compliant.

Note: Being on a diet holiday, I was not trying to be compliant with OMAD, but OMAD is now a habit.

Diet Holiday: Day 5 Food Log

 Friday, August 6, 2021:

Black coffee and water throughout the day.

Starting around 3:45 PM: 

A snackfest consisting of 33 and 1/2 Bing cherries (I gave a half of a cherry to a rodent friend),

 followed by the bottom of the bag of pretzels (Equivalent of 10 stick estimate)

followed by 10 freeze pops. and a bag of microwave popcorn.

Note: the dangers of snacking are illustrated here. I did not set out to eat 10 freeze pops. I consumed 2 and then 2 more and then I decided on eating the last bag of microwave popcorn left in the cabinet. Then  I ate more freeze pops, resulting in 10 (each about 100 calories.)

Is this an idiosyncratic weakness or something more universal? I crave sweet. I consume sweet and then I crave salt. I consume salt and then I cave sweet...food manufacturers understand the yin and yang of salt and sugar. We would all be better off if we recognized the relationship.

Around 9:30 PM:

Delicious beef steak prepared by my wife. She broiled two steaks purchased from two different stores. They were seasoned the same and I could not tell the difference between the two cuts. Estimated one pound of beef. 

A hearty serving of macaroni and cheese.

Cold Brussels sprouts (leftovers) served with a garden tomato

A couple of ounces of almonds

A large serving of ramen noodles

A hearty serving of chocolate marble cake with chocolate cream icing topped with sweetened whipped cream

2 pieces of gourmet chocolate.

Note: Morning weight = 219 lb. (ugh)

Intermittent fasting complaint.

OMAD: Noncompliant.

Diet Holiday: Day 4 Food Log

Thursday, August 5, 2021

Black coffee and water throughout the day.

Between 4:00 PM and 6:00 PM;

2 slices of pizza, 15-20 pretzels sticks, a molasses cookie, 2 freeze pops.

Around 9:00 PM:

4 large bowls of salad consisting of spring mix, kale, spinach, argula, almonds, "Baby Swiss cheese (tastes better than regular Swill cheese. Not certain exactly what it is or why it is called Baby Swiss). Alternated between Italian and ranch dressing for each bowl.

A small piece of French bread slathered in butter.

A large serving of chocolate marble cake with chocolate cream icing topped with sweetened whipped cream.

Morning Weight: 217 lb.

Intermittent fasting: Compliant.

OMAD: Not compliant.

Diet Holiday: Day 3 Food Log

 Wednesday, August 4, 2021

Around 3:15 PM I added a liitle bit of sweetened whipped cream to my coffee...Still compliant with intermittent fasting and OMAD.

Around 9:00 PM: I had a salad featuring 2 avocados, 2 hard boiled eggs, 2 medium-sized tomatoes (deskinned and deseeded) 1/2 cucumber, some sweet onion topped with small amounts of both balsamic and apple cider vinegar. 

16 oz. of beer.

2 cheeseburgers on 2 buns, each topped with lettuce and spicy mayonnaise.

7 oz. of sliced deli turkey served on French bread, topped with ettuce and spicy mayonnaise.

A hearty serving of chocolate marble cake with chocolate cream icing topped with sweetened whipped cream.