Counting Calories with Crystal

01/16/2026

My calorie needs may be different than yours but this is a typical day of eating and drinking for me. I will share my checklist with you.

Calorie Range (slight deficit) 1600-1800✅
Protein Range 130-150 ✅
Fiber 25+ ✅
5-7 servings of fruit/veggies✅
Gallon of Water ✅
At Home Resistance Workout Week 2✅
Steps - 10-12,000 per day ✅
Sleep Routine (asleep by 8:30)✅

My goals may be different from your goals. Let me know if you have any questions. Thanks so much. 😘

01/16/2026

Drinking water has so many health benefits.

It helps with weight loss, skin elasticity, joint lubrication, and increased daily energy.

How do I meet my hydration goal?

I drink at least two 40 ounce Stanley Tumblers of water. That ensures that I have 10 cups of water.

The remaining 5-6 cups will be coffee, protein shake, and 1-2 calorie free beverages. I stack the other drinks throughout my day.

Your water needs may be more or less than mine. I hope this helps you plan your beverages.

01/16/2026

I offer 8 week groups and individualized coaching plans. You pay for the service you need.

01/16/2026

I was asked to do a calorie hack on Cook Out.

I ordered a Cajun Grilled Chicken Sandwich with a side of slaw and a side of onion rings. You get 4 of them. I also included a large Diet Coke and 2 packs of ketchup.

Calories - 587
Protein - 32
Carb - 87
Fat- 12
Taste-delicious and I didn’t break the back on my daily calorie range.

Do I eat this way daily? No, but an occasional treat can help you adhere to your calorie deficit.

Which restaurant would you like me to do next?

01/16/2026

We did get in trouble for talking on the bus. Lol

01/16/2026

01/16/2026

I am missing that sun. ☀️🌴

01/16/2026

01/16/2026

48 now

01/16/2026

Current Clients: Please remember to log your waist and weight in the Counting Calories with Crystal app tomorrow.

How are you doing on your daily step goal?