Weight: 213 pounds.

The Daily Bite: Chicken Chow Fun

Consumption: 949 calories, 11.8g of fat.

Most products have nutritional information listed on the back. For the ones that I don’t know, usually vegetables and meat, I find on Calorie King. I also use Pam cooking spray instead of olive oil. You’d be surprised how little Pam you need if you have a good non-sticking pan.

Workout: 80-minute canyon hike. Elliptical. Lats/shoulder. Biceps.

I am out of shape and my muscles are pretty weak. Couldn’t handle too much in terms of lifting.

Total steps: 24,877

Tomorrow: Elliptical. Chest. Tricep. Stairmaster.