Weight - 250
Loss to date - 12 pounds
Calories in - 1800
Calories out - 3000(basal) + 800 (bike ride)
Deficit - 2000 calories
So last night I went out to see one of my client's band play at the whitewater. I drank about 4 gin and tonics, a shot of tequila, and a shot of jagermiester. Oh and to top it all off I went to taco bell afterward for 2 meximelts! When I woke up this morning I had lost 2 pounds since yesterday!!!
Im just joking about all this, im sure the alcohol just cleared out some water weight. But still it was fun to see the weight drop below 250 for the first time in a year. I was at 248.6 this morning.
I also decided to brave the elements and get in a ride despite the storm. I waited for the rain to stop and i took to the wheels as soon as it quit falling. It was wet, cold, stupid windy, and a bit miserable but I just felt the need to keep logging more miles. Cycling has become an addiction for me and I'm glad I dont have to feel guilty about that.
Here's my food for the day:
Breakfast:
2 TBSP roasted red pepper hummus I made - 50 calories?
Cliff Bar - 240 calories
Lunch:
sandwhich made with one serving of fresh avacado, one serving low fat smoked sausage,
1 tsp olive oil mayo - 255 calories
2nd Lunch:
Sonic junior Deluxe Cheeseburger - 380 calories
Lowfat Chocolate Milk - 160 calories
Dinner: 2 servings lowfat smoked sausage, one banana, one small chicken breast sauteed with a little bit of olive
oil on a half pocket of whole wheat pita - 580 calories
Snacks:
2 cups chopped strawberries with 3 tsp tubinado sugar - 135 calories
Friday, April 3, 2009
Thursday, April 2, 2009
this one will bore you
because I dont really have much to say other than the food I have to eat. Sorry. I'll be more creative tomorrow.
Weight - 250.6 lbs
Loss to Date - 11.4 lbs
Calories In - 1665
Calories Out - 3000 (basal) + 900 (slower paced ride)
Deficit - 2335
breakfast:
cliff bar - 240 calories
pre lunch:
sandwhich with one slice whole wheat double fiber bread,
1 TBSP olive oil mayo, one serving low fat smoked sausage - 205 calories
lunch:
1 cup lowfat vanilla organic yogurt with 1/3 cup blueberries - 200 calories
1/2 pound cabob of sword fish and bell peppers broiled with a bit of soy sauce,
honey, and pear preserves - 250 calories
Ride Nutrition:
2 shots hammer gel - 180 calories
Dinner:
Small handful of fried okra and 2 bites of seasoned deli potato wedges. A salad of spring greens,
red bell pepper, tomato, avacado, red grapefruit, and a dressing with some honey, lemon juice, grapefruit
juice, olive oil, and spices. Leftover mac and cheese (1 cup), 4 onces pepercorn smoked turkey breast
- 500 calories
snacks
a few grapes - 10 calories
1 tbsp natural peanut butter - 80 calories
Weight - 250.6 lbs
Loss to Date - 11.4 lbs
Calories In - 1665
Calories Out - 3000 (basal) + 900 (slower paced ride)
Deficit - 2335
breakfast:
cliff bar - 240 calories
pre lunch:
sandwhich with one slice whole wheat double fiber bread,
1 TBSP olive oil mayo, one serving low fat smoked sausage - 205 calories
lunch:
1 cup lowfat vanilla organic yogurt with 1/3 cup blueberries - 200 calories
1/2 pound cabob of sword fish and bell peppers broiled with a bit of soy sauce,
honey, and pear preserves - 250 calories
Ride Nutrition:
2 shots hammer gel - 180 calories
Dinner:
Small handful of fried okra and 2 bites of seasoned deli potato wedges. A salad of spring greens,
red bell pepper, tomato, avacado, red grapefruit, and a dressing with some honey, lemon juice, grapefruit
juice, olive oil, and spices. Leftover mac and cheese (1 cup), 4 onces pepercorn smoked turkey breast
- 500 calories
snacks
a few grapes - 10 calories
1 tbsp natural peanut butter - 80 calories
Wednesday, April 1, 2009
tuesday
Weight - 252
Loss to date - 10 pounds
Calories in - 1910
Calories out - 3000 (basal)
Deficit - 1090
No exercise today, I took a day off because I was helping out a friend who had surgery. I decided to cook her and her family some comfort food (home made mac and cheese and pan fried chicken).
Anyways, not a good day for food today but still a good day.
Here's my food:
Breakfast:
Half of my soup made from 2 small chicken breasts, one smallish zuchini, one yellow onion,
7 baby portabella mushrooms, green curry paste, 5 garlic cloves, 2 TBSP olive oil,
and herbs and spices - 290 calories
2nd breakfast:
1/2 cup lowfat vanilla yogurt - 90 calories
Pre Lunch:
cliff bar - 240 calories
Lunch:
cliff bar - 240 calories
Dinner:
1 cup home made mac and cheese, 1 fried chicken theigh, one slice chocolate silk pie - 800 calories
After Dinner Snack:
1 Chimay beer, a few bites of soft pretzel - 250 calories
Loss to date - 10 pounds
Calories in - 1910
Calories out - 3000 (basal)
Deficit - 1090
No exercise today, I took a day off because I was helping out a friend who had surgery. I decided to cook her and her family some comfort food (home made mac and cheese and pan fried chicken).
Anyways, not a good day for food today but still a good day.
Here's my food:
Breakfast:
Half of my soup made from 2 small chicken breasts, one smallish zuchini, one yellow onion,
7 baby portabella mushrooms, green curry paste, 5 garlic cloves, 2 TBSP olive oil,
and herbs and spices - 290 calories
2nd breakfast:
1/2 cup lowfat vanilla yogurt - 90 calories
Pre Lunch:
cliff bar - 240 calories
Lunch:
cliff bar - 240 calories
Dinner:
1 cup home made mac and cheese, 1 fried chicken theigh, one slice chocolate silk pie - 800 calories
After Dinner Snack:
1 Chimay beer, a few bites of soft pretzel - 250 calories
Tuesday, March 31, 2009
crappy sunday, funday monday
Current Weight - 253 pounds
Loss to date - 9 pounds
Calories in - 1440
Calories out - 3000(basal) + 1200 (hour long racing ride) = 4200 calories
Deficit - 2760
So I raced on sunday in my first ever sanctioned USAC road race. I went just for fun and to support charlie with my brief roll out camaraderie. Nicole and I came up the night before in hopes of having a nice afternoon in Eureka Springs but the weather forced us to just head to fayetnam and enjoy an evening of thai food and a drink or two. I should have skipped the beer and coctail I had with dinner and just after in lieu of more water. I woke up dehydrated without realizing it and ate breakfast too late to really digest much of it. Both of these things made my race suck. I got dropped early, couldnt seem to muster any power or rythm. Mentally I was also unfocused and just couldnt get into the strong pedal mashing im normally used to for a big rider. The cramps came on early as well and ust made my ride suck. I think my average on the cateye said 16.8 MPH and im pretty sure i finished just a few spots off last place. At lease I met my goal however by not being in last place which was a small victory. Next time I will have a much better pre race game plan to abide by.
In contrast to sunday's ride, I had a really strong ride monday night with jamie, charlie, JBar, and Bob Purdom. I was able to attack most of the hills and felt strong even going into the wind. Its a great feeling when your body can respond to what you want it to do. Now I just need to start working on more weight loss and learning how to maneuver through corners better without losing my nerve at 25 MPH. I always seem to get dropped up the big long hills and into the tight downhill corners.
Well, here's monday's food:
Breakfast:
Half of my soup made from 2 small chicken breasts, one smallish zuchini, one yellow onion, 7 baby portabella mushrooms, green curry paste, 5 garlic cloves, 2 TBSP olive oil, and herbs and spices - 290 calories
2nd breakfast:
1/2 cub organic lowfat vanilla yogert with 1 cup blueberries - 170
lunch:
sandwhich with 2 slices double fiber whole wheat bread, 1 tbsp olive oil mayo, 1 packet water pack tuna, 1/2 small avacado, sea salt, lime juice, ground cumin - 400 calories
ride nutrition:
2 shots tropical hammer gel - 180 calories
Dinner:
3/4 cup (cooked) whole wheat penne pasta with 1 tomato basil chicken sausage and one serving of ragu pasta sauce and a side of steamed yellow wax and green beans - 400 calories
total = 1440 calories
Loss to date - 9 pounds
Calories in - 1440
Calories out - 3000(basal) + 1200 (hour long racing ride) = 4200 calories
Deficit - 2760
So I raced on sunday in my first ever sanctioned USAC road race. I went just for fun and to support charlie with my brief roll out camaraderie. Nicole and I came up the night before in hopes of having a nice afternoon in Eureka Springs but the weather forced us to just head to fayetnam and enjoy an evening of thai food and a drink or two. I should have skipped the beer and coctail I had with dinner and just after in lieu of more water. I woke up dehydrated without realizing it and ate breakfast too late to really digest much of it. Both of these things made my race suck. I got dropped early, couldnt seem to muster any power or rythm. Mentally I was also unfocused and just couldnt get into the strong pedal mashing im normally used to for a big rider. The cramps came on early as well and ust made my ride suck. I think my average on the cateye said 16.8 MPH and im pretty sure i finished just a few spots off last place. At lease I met my goal however by not being in last place which was a small victory. Next time I will have a much better pre race game plan to abide by.
In contrast to sunday's ride, I had a really strong ride monday night with jamie, charlie, JBar, and Bob Purdom. I was able to attack most of the hills and felt strong even going into the wind. Its a great feeling when your body can respond to what you want it to do. Now I just need to start working on more weight loss and learning how to maneuver through corners better without losing my nerve at 25 MPH. I always seem to get dropped up the big long hills and into the tight downhill corners.
Well, here's monday's food:
Breakfast:
Half of my soup made from 2 small chicken breasts, one smallish zuchini, one yellow onion, 7 baby portabella mushrooms, green curry paste, 5 garlic cloves, 2 TBSP olive oil, and herbs and spices - 290 calories
2nd breakfast:
1/2 cub organic lowfat vanilla yogert with 1 cup blueberries - 170
lunch:
sandwhich with 2 slices double fiber whole wheat bread, 1 tbsp olive oil mayo, 1 packet water pack tuna, 1/2 small avacado, sea salt, lime juice, ground cumin - 400 calories
ride nutrition:
2 shots tropical hammer gel - 180 calories
Dinner:
3/4 cup (cooked) whole wheat penne pasta with 1 tomato basil chicken sausage and one serving of ragu pasta sauce and a side of steamed yellow wax and green beans - 400 calories
total = 1440 calories
Wednesday, March 25, 2009
mmmmm eggplant parmesian and chocolate
yeah so i totally blew away my calorie limits for today. I think I ate almost 800 calories in chocolate bear naked granola throughout the day. I also cooked eggplant parmigiana for me and a special lady friend of mine which pretty much put the coffin in the nail for me. Im gonna just say I ate at least 2000 calories and my hour of cycle training in the gym barely offset that.
Oh well.
Oh well.
Tuesday, March 24, 2009
hummus is yummy
Weight -251.2
Pounds lost - 10.8
Calories in - 1300
Calories out - 3000(basal) + 1200(bike ride) = 4200
Deficit - 2900
i almost forgot how much I love the stuff. Today I made a bunch of roasted red pepper hummus for Nicole and I. It really is a wonderful food. For those of you that love it too, you should make it from scratch instead of buying it premade. You can save a bunch of money by doing so. All you need is tahini (sesame seed butter), garlic, lemon juice, chick peas (garbonzo), salt, pepper, olive oil. If you want to add roasted garlic that would be lovely, or you can add whole roasted red peppers that have had their charred skin removed. I wont bother you with the recipe but u can find it anywhere online.
Now a recipe that I will share with you is a sandwhich idea I came up with last week that totally rocks! Take two slices of bread, preferably french bread cut on a bias, take half a clove of garlic and slice it into paper thin slices, half an avacado, some sea salt, and lemon juice, and one package of water packed tuna, put it all together in layers and enjoy! This is seriously the best sandwhich ever.
At any rate, here's today's food!
breakfast
2 hard boiled eggs - 140 calories
1/2 cup blueberries - 40 calories
mini whole wheat bagel with one serving lite creamcheese - 170 calories
2nd breakfast
1/2 mini whole wheat bagel with 1/2 serving lite creamcheese - 85 calories
3 slices turkey bacon - 60 calories
Dinner
A few olives, home made roasted red pepper hummus with whole wheat pita and carrots, oven roasted eggplant,
yellow and zucchini squash, red onion, red potato with thyme on brown, texmati, and wild rice - about 600 calories
Snacks
Yellow Baby Carrots with sour cream and salsa to dip in - 75 calories
3+ servings of bread and butter sweet pickle chunks - 100 calories
One serving Orange Hammer gel - 90 calories
Pounds lost - 10.8
Calories in - 1300
Calories out - 3000(basal) + 1200(bike ride) = 4200
Deficit - 2900
i almost forgot how much I love the stuff. Today I made a bunch of roasted red pepper hummus for Nicole and I. It really is a wonderful food. For those of you that love it too, you should make it from scratch instead of buying it premade. You can save a bunch of money by doing so. All you need is tahini (sesame seed butter), garlic, lemon juice, chick peas (garbonzo), salt, pepper, olive oil. If you want to add roasted garlic that would be lovely, or you can add whole roasted red peppers that have had their charred skin removed. I wont bother you with the recipe but u can find it anywhere online.
Now a recipe that I will share with you is a sandwhich idea I came up with last week that totally rocks! Take two slices of bread, preferably french bread cut on a bias, take half a clove of garlic and slice it into paper thin slices, half an avacado, some sea salt, and lemon juice, and one package of water packed tuna, put it all together in layers and enjoy! This is seriously the best sandwhich ever.
At any rate, here's today's food!
breakfast
2 hard boiled eggs - 140 calories
1/2 cup blueberries - 40 calories
mini whole wheat bagel with one serving lite creamcheese - 170 calories
2nd breakfast
1/2 mini whole wheat bagel with 1/2 serving lite creamcheese - 85 calories
3 slices turkey bacon - 60 calories
Dinner
A few olives, home made roasted red pepper hummus with whole wheat pita and carrots, oven roasted eggplant,
yellow and zucchini squash, red onion, red potato with thyme on brown, texmati, and wild rice - about 600 calories
Snacks
Yellow Baby Carrots with sour cream and salsa to dip in - 75 calories
3+ servings of bread and butter sweet pickle chunks - 100 calories
One serving Orange Hammer gel - 90 calories
Monday, March 23, 2009
ive been slacking
on the diet and the calorie diary. But this morning i woke up at 252.2 which is officially 10 pounds lost! I think im going to celebrate by getting my ass back on the bandwagon and doing real blogs and keeping track of calories again. Look for a new blog tonight!
-jonny
-jonny
Thursday, March 12, 2009
"Time to go groccery shopping" or "Does Hammer Gel Count as a snack?"
Weight - 256 pounds
Weight Loss - 6 pounds
Calories in - 1700
Calories out - 3000
Deficit - 1300
Yeah that pretty much sums it up. I had too few large meals today and decided that hammer gel is yummy instead of going to the groccery store! lol.
No exercise today because of the cold and a photoshoot from hell today. I got threatened with a gun on set today over a problem with a location that I thought was safe. That kinda sucked, then the photos sucked because the land owner gave us 20 minutes to finish which wasn't enough time coupled with the fact that it was 40 degrees out, raining, my client and models were late so the light was dropping too fast. Yeah, it was a shit day but it doesnt matter cause i've been on cloud nine lately with better moods from my diet and activity levels. There are other reasons as well.
It's not fair that yesterday it was 80 degrees outside and right now its 33 degrees. Damn arkansas weather.
well here is the food for the day:
Breakfast
1 slice Quiche of chicken, asparagus, and montery jack cheese, 1 cup of thick chicken noodle soup,
1 crusty roll from community bakery. - 770 calories
Lunch
1 vitamin water, 1 1.28 oz piece of buffalo jerky, one serving of peanuts - 400 calories
Dinner
1 serving of whole wheat penne pasta, 1 serving of jarred tomato sauce, 1 sundried tomato
chicken sausage - 350 calories (thanks Nicole)
Snacks
2 hammer gels - 180 calories
Weight Loss - 6 pounds
Calories in - 1700
Calories out - 3000
Deficit - 1300
Yeah that pretty much sums it up. I had too few large meals today and decided that hammer gel is yummy instead of going to the groccery store! lol.
No exercise today because of the cold and a photoshoot from hell today. I got threatened with a gun on set today over a problem with a location that I thought was safe. That kinda sucked, then the photos sucked because the land owner gave us 20 minutes to finish which wasn't enough time coupled with the fact that it was 40 degrees out, raining, my client and models were late so the light was dropping too fast. Yeah, it was a shit day but it doesnt matter cause i've been on cloud nine lately with better moods from my diet and activity levels. There are other reasons as well.
It's not fair that yesterday it was 80 degrees outside and right now its 33 degrees. Damn arkansas weather.
well here is the food for the day:
Breakfast
1 slice Quiche of chicken, asparagus, and montery jack cheese, 1 cup of thick chicken noodle soup,
1 crusty roll from community bakery. - 770 calories
Lunch
1 vitamin water, 1 1.28 oz piece of buffalo jerky, one serving of peanuts - 400 calories
Dinner
1 serving of whole wheat penne pasta, 1 serving of jarred tomato sauce, 1 sundried tomato
chicken sausage - 350 calories (thanks Nicole)
Snacks
2 hammer gels - 180 calories
Wednesday, March 11, 2009
First tuesday night ride
Weight - 257 pounds
Loss to date - 5 pounds
Calories in - 1315
Calories out - 3000 (basal) + 1865(one hour of racing above 20MPH) = 4865
Caloric deficit - 3550
Tonight was one of my best Tuesday night rides ever. It was the best because I didn't roll back into cook's landing as the last man.
Tonight was the "Fast Girls Slow Guys" season opening Tuesday night ride. It was a barn burner of a ride too. I was hoping that there would be a bunch of fat out of shape winter slackers (not unlike myself) that would keep the pace somewhat respectable. This was not the case.
Turns out the majority of the people who showed are the triathletes and generalized cycle gurus who make training their year round mantra. Regardless, I have been taking the past week and a half to get my mojo back to par on Suzie and I have felt good.
For some dumb reason I was afraid to relax in the middle of the pack and ended up being "that guy" who runs away from the pack only to be hunted down by the cave man like instinct that so many cyclists have running strong in their genes. I was able to hold everyone off from the soccer fields all the way to the flats just past Ft. Roots which to me was my own mini victory in the "stupid" category. Regardless, I didnt have enough gas to land myself back on the pack and relax. Thank goodness it was only a mile for me to be dropped before the turn around.
I think I ran off because i was hoping it would give me what I needed to get over the two hills that always seem to be responsible for me being dropped. Being 55 pounds over what I think is a reasonable weight really sucks when its time to conquer a hill. The only other problem I had was the big ass hill on the first section of the Burns Park Loop. That thing blows ass. And it blew my ass. So did all the fast skinny cyclists that blew past my ass.
This got me to thinking. What if Robbie "Lance" Mooney wore a 55 pound weight vest and went on a bike ride with me, who would come out on top. Im very curious. Hopefully by the time that the BDB100 comes around and I'm at my goal weight of 200 pounds I will have done it without losing too much of my strength which comes with being over weight and active. Id like some discussion on this point.
In the food department I kept things light today. Part of it was out of guilt for induldging myself this weekend with booze and higher calorie days and partly because i was busy and didnt have a lot of time to eat. My biggest splurge was the caprese sandwhich I enjoyed with my beautiful friend Nicole after our workouts. It was fresh baked foccacia with tomatoe, fresh basil leaves, fresh mozzarella, and pesto served with a few baby carrots. Such simple flavors and textures make that a wonderful sandwhich and something anyone can make at home. I have no clue how many calories it is though so I am going to guess it is 500.
According to my numbers when I weigh in tomorrow I will have lost a pound of weight! This was a good day.
Here's my food for the day:
Breakfast
one mini whole wheat bagel with one TBSP of whipped lowfat creamcheese
and half a serving of cracked pepper smoked salmon - 180 calories
one banana - 105 calories
Lunch
starbucks "tall" fat free latte with one serving of "perfect" oatmeal and dried fruit - 260 calories
Pre Ride Nutrition
Chocolate Hammer gel (YUMMY!) - 90 calories
During Ride Nutrition
Tropical Hammer gel (one serving) - 90 calories
After Ride Dinner with a Beautiful Yankee Named Nicole
Community Bakery's "caprese" sandwhich with 5 baby carrots and a big ass water - 500 calories?
Late Night Dinner
one pouch of chunk light tuna in water - 90 calories
Loss to date - 5 pounds
Calories in - 1315
Calories out - 3000 (basal) + 1865(one hour of racing above 20MPH) = 4865
Caloric deficit - 3550
Tonight was one of my best Tuesday night rides ever. It was the best because I didn't roll back into cook's landing as the last man.
Tonight was the "Fast Girls Slow Guys" season opening Tuesday night ride. It was a barn burner of a ride too. I was hoping that there would be a bunch of fat out of shape winter slackers (not unlike myself) that would keep the pace somewhat respectable. This was not the case.
Turns out the majority of the people who showed are the triathletes and generalized cycle gurus who make training their year round mantra. Regardless, I have been taking the past week and a half to get my mojo back to par on Suzie and I have felt good.
For some dumb reason I was afraid to relax in the middle of the pack and ended up being "that guy" who runs away from the pack only to be hunted down by the cave man like instinct that so many cyclists have running strong in their genes. I was able to hold everyone off from the soccer fields all the way to the flats just past Ft. Roots which to me was my own mini victory in the "stupid" category. Regardless, I didnt have enough gas to land myself back on the pack and relax. Thank goodness it was only a mile for me to be dropped before the turn around.
I think I ran off because i was hoping it would give me what I needed to get over the two hills that always seem to be responsible for me being dropped. Being 55 pounds over what I think is a reasonable weight really sucks when its time to conquer a hill. The only other problem I had was the big ass hill on the first section of the Burns Park Loop. That thing blows ass. And it blew my ass. So did all the fast skinny cyclists that blew past my ass.
This got me to thinking. What if Robbie "Lance" Mooney wore a 55 pound weight vest and went on a bike ride with me, who would come out on top. Im very curious. Hopefully by the time that the BDB100 comes around and I'm at my goal weight of 200 pounds I will have done it without losing too much of my strength which comes with being over weight and active. Id like some discussion on this point.
In the food department I kept things light today. Part of it was out of guilt for induldging myself this weekend with booze and higher calorie days and partly because i was busy and didnt have a lot of time to eat. My biggest splurge was the caprese sandwhich I enjoyed with my beautiful friend Nicole after our workouts. It was fresh baked foccacia with tomatoe, fresh basil leaves, fresh mozzarella, and pesto served with a few baby carrots. Such simple flavors and textures make that a wonderful sandwhich and something anyone can make at home. I have no clue how many calories it is though so I am going to guess it is 500.
According to my numbers when I weigh in tomorrow I will have lost a pound of weight! This was a good day.
Here's my food for the day:
Breakfast
one mini whole wheat bagel with one TBSP of whipped lowfat creamcheese
and half a serving of cracked pepper smoked salmon - 180 calories
one banana - 105 calories
Lunch
starbucks "tall" fat free latte with one serving of "perfect" oatmeal and dried fruit - 260 calories
Pre Ride Nutrition
Chocolate Hammer gel (YUMMY!) - 90 calories
During Ride Nutrition
Tropical Hammer gel (one serving) - 90 calories
After Ride Dinner with a Beautiful Yankee Named Nicole
Community Bakery's "caprese" sandwhich with 5 baby carrots and a big ass water - 500 calories?
Late Night Dinner
one pouch of chunk light tuna in water - 90 calories
Tuesday, March 10, 2009
my lazy weekend
so i totally F'ed off friday, saturday, sunday, and monday. I added calories friday and saturday but blew them away by drinking both days. Id say that they were both 2000+ calorie days. I wasnt able to get my ride in on friday because of getting Bonnie my new greyhound. She needed a lot more attention and I had to pick up her kennel and supplies and such.
But I did get decent rides in on all the other days and to my delight, I woke up sunday after a night full of drinking and fun at 255 pounds, which is 7 pounds into my 35 pound goal. It was a bitter sweet victory because really I was just dehydrated and had completely emptied out my system as a result. Regardless, I woke up this morning at 257 which still means I have lost a solid pound since thursday making my first week roughly a 5 pound week and that isnt too shabby. My weekly target is 2.5 pounds in order to reach my goal by may 29th so I am ahead of the curve so far.
Im really excited to start the tuesday thursday rides again because it will be the kick in my pants I need to really boost my effort on the bike. I got dropped all last year and that really pisses me off. This year im hoping to be able to stop that and hang with everyone once I can get my weight down enough to be competitive.
If anyone wants a good solid laugh i really suggest the site http://www.fmylife.com
It's a blog where people post the really shitty things that happen in their life and it is all really funny in a morbid kind of way. Whenever I have a shitty day I will be going here to remind myself that my life doesnt suck all that much. Yesterday was one of those days, I lost out on some work I thought was coming my way, my rear wheel went badly out of true, and I didnt balance my meals well and all the extra protien I ate made me cranky.
I wont be posting my food from the weekend because it doesnt matter at this point. I'll just start again tonight with today's food.
Here's the recipe for Maffe that I promised. The cabbage and eggplant really is optional, so if you dont like those things dont bother with them. They do add plenty of added nutrition however. And if you really want to notch up this meal, add 4 or 5 sprigs of fresh thyme when you add all the liquids and serve it with some pan fried white fish with cajun seasoning. ANother trick i found is if you use crunchy peanut butter you can add a nice bit of texture to this dish. ANd please dont use crappy peanut butter. The added sugar and trans fats are not cool. try finding a natural brand where the only ingredient is peanuts. YUM! And Jo, I'll be at the tuesday ride tonight at 6 with the maffee i promised for you. This is a traditional west african dish.
But I did get decent rides in on all the other days and to my delight, I woke up sunday after a night full of drinking and fun at 255 pounds, which is 7 pounds into my 35 pound goal. It was a bitter sweet victory because really I was just dehydrated and had completely emptied out my system as a result. Regardless, I woke up this morning at 257 which still means I have lost a solid pound since thursday making my first week roughly a 5 pound week and that isnt too shabby. My weekly target is 2.5 pounds in order to reach my goal by may 29th so I am ahead of the curve so far.
Im really excited to start the tuesday thursday rides again because it will be the kick in my pants I need to really boost my effort on the bike. I got dropped all last year and that really pisses me off. This year im hoping to be able to stop that and hang with everyone once I can get my weight down enough to be competitive.
If anyone wants a good solid laugh i really suggest the site http://www.fmylife.com
It's a blog where people post the really shitty things that happen in their life and it is all really funny in a morbid kind of way. Whenever I have a shitty day I will be going here to remind myself that my life doesnt suck all that much. Yesterday was one of those days, I lost out on some work I thought was coming my way, my rear wheel went badly out of true, and I didnt balance my meals well and all the extra protien I ate made me cranky.
I wont be posting my food from the weekend because it doesnt matter at this point. I'll just start again tonight with today's food.
Here's the recipe for Maffe that I promised. The cabbage and eggplant really is optional, so if you dont like those things dont bother with them. They do add plenty of added nutrition however. And if you really want to notch up this meal, add 4 or 5 sprigs of fresh thyme when you add all the liquids and serve it with some pan fried white fish with cajun seasoning. ANother trick i found is if you use crunchy peanut butter you can add a nice bit of texture to this dish. ANd please dont use crappy peanut butter. The added sugar and trans fats are not cool. try finding a natural brand where the only ingredient is peanuts. YUM! And Jo, I'll be at the tuesday ride tonight at 6 with the maffee i promised for you. This is a traditional west african dish.
CAMILLES’S MAFFÉ
3 Tsp oil 1 med onion chopped
1 Maggi cube (this is chicken bouillon, use two) 1 lrg clove garlic pressed
3 tsp tomato paste (dont be afraid to use a whole can of this) 5 tsp peanut butter
½ package of dried okra powder (cajun file powder works well too) 3 eggplant chopped
3 African sweet potatoes chopped (i prefer arkansan sweet potatoes) ½ head of cabbage
2 carrots chopped salt,pepper&pimento to taste
meat/ fish if desired
Can be served on rice or macaroni (prepare as usual) or with bread
*Add or reduce vegetables depending on tastes or availability.
In a large pot sauté onion in oil. Add Maggi, garlic, and tomato paste. Sauté mixture for 1 minute over med heat. Add water and bring to a boil. Mix peanut butter and stir until dissolved. Stir in veggies, pimento, salt, and pepper to the mix and simmer for 30 minutes. If a thinner sauce is desired, add more water or omit okra power. If making with meat, be sure to brown it in oil while sautéing the onion.
*Tip: since peanut butter is hard to dissolve, mix in another saucepan while heating with half of the water. Then add to the original mixture.
Friday, March 6, 2009
a few butterflies
Jonny met a girl. :)
Weight - 258 pounds (i think i gained some water weight thanks to the wine and lack of water)
Loss to date - 4 pounds
Calories in - 1500
calories out - 3000(basal) + 2200(cycling hard for 1 hour 20 minutes) = 5200
calorie deficit - 3700
Ok so today i had a bit of work to do for a friend, just a simple head-shot photoshoot. If you go to my flickr account (http://www.flickr.com/photos/jonnymeyerphotography) you can check it out.
We had sushi for lunch and it was yummy. We had a small bowl of miso soup and then 2 small 8 piece rolls each. We both had tuna with avacado and salmon with avacado. Jane didnt finish 6 pieces of her rolls so she gave them to me and I couldnt resist finishing them off as well on the way to my other errands. So basically I had 3 small 8 peice fish and avacado rolls. YUM! After doing much research im going to estimate that each roll had about 200 very healthy calories in each. So lunch was a very filling 650-700 calories and it really helped propel me through my afternoon bicycle ride at 5pm. I forgoed doing intervals because i did them on tuesday and then again on the exercise bike on wednesday in the gym and i felt like it was time for some extended miles by myself. It was pretty damn windy to start. The wind downtown can be tricky when you are trying to dodge 9-5ers in their frantic attempts to get home to the TV and some other lifestyle that I'm going to assume is worth being judgemental about. It was blowing so hard and it would switch directions dramatically with all the buildings altering its path. The idea of having a wreck on my bicycle is prety darn scarey to me. I've never had one and I sure hope I never do.
At any rate, it was a glorious ride on a glorious warm march afternoon. It was much needed after all this fucking cold we have been getting. I gotta say that I think that winter is bullshit and I propose that Obama gets rid of it. Once I got down on the trail it was wonderful and I felt good. I even passed a big crowd of tubesuckers coming out of altel and I smoked them. I had to stop and take off one of my unnesisary base layers and I let them catch up and decided to pull for them for the majority of their ride from the bridge thru the burns park loop but they were just too slow for me. It felt good to put some out of shape skinny folks to shame and spank them on the bicycle. I was able to keep my speed between 17,18-22MPH even with the wind. That felt awesome and it also burned about 2200 calories over an hour and 20 minutes so I more than made up for my decadent dish of dead fish and delectable avacados.
It has occured to me that salmon has become a regular part of my diet this week. I have had it for 5 days so far and im begining to rekindle a love affair with it. For those of you who dont know much about it as a food I would encourage you to research it. It is loaded with heart healthy fats and high quality protien. Definately a food that I will miss when this great depression that is looming forces me to start eating rice and beans and to change my career to "public works construction worker".
I didnt eat anything that required me to really cook today so im skipping my daily recipe. Sorry Jo, im still working on getting that recipe put together and seeing how its 2:05 am i should probably get to bed. I promise you though that not only will i post the recipe soon, i'll also bring you some to sample next tuesday.
Here's my food for the day:
breakfast:
leftover mushroom and onion soup - 100 calories
2nd breakfast:
1/2 cup stonyfield farm organic lowfat vanilla yogurt with 1/2 cup bluberries - 110 calories
Lunch:
cup of miso soup, 3 small salmon and avacado, and tuna and avavado sushi rolls - 650 calories
Dinner:
one red pear with 1/2 cup lowfat cottage cheese - 180 calories
Date Beer:
2 Michelob ultras - 190 calories
2nd Dinner:
1/2 cup cottage cheese - 90 calories
half sandwich with sausage - 200 calories
Weight - 258 pounds (i think i gained some water weight thanks to the wine and lack of water)
Loss to date - 4 pounds
Calories in - 1500
calories out - 3000(basal) + 2200(cycling hard for 1 hour 20 minutes) = 5200
calorie deficit - 3700
Ok so today i had a bit of work to do for a friend, just a simple head-shot photoshoot. If you go to my flickr account (http://www.flickr.com/photos/jonnymeyerphotography) you can check it out.
We had sushi for lunch and it was yummy. We had a small bowl of miso soup and then 2 small 8 piece rolls each. We both had tuna with avacado and salmon with avacado. Jane didnt finish 6 pieces of her rolls so she gave them to me and I couldnt resist finishing them off as well on the way to my other errands. So basically I had 3 small 8 peice fish and avacado rolls. YUM! After doing much research im going to estimate that each roll had about 200 very healthy calories in each. So lunch was a very filling 650-700 calories and it really helped propel me through my afternoon bicycle ride at 5pm. I forgoed doing intervals because i did them on tuesday and then again on the exercise bike on wednesday in the gym and i felt like it was time for some extended miles by myself. It was pretty damn windy to start. The wind downtown can be tricky when you are trying to dodge 9-5ers in their frantic attempts to get home to the TV and some other lifestyle that I'm going to assume is worth being judgemental about. It was blowing so hard and it would switch directions dramatically with all the buildings altering its path. The idea of having a wreck on my bicycle is prety darn scarey to me. I've never had one and I sure hope I never do.
At any rate, it was a glorious ride on a glorious warm march afternoon. It was much needed after all this fucking cold we have been getting. I gotta say that I think that winter is bullshit and I propose that Obama gets rid of it. Once I got down on the trail it was wonderful and I felt good. I even passed a big crowd of tubesuckers coming out of altel and I smoked them. I had to stop and take off one of my unnesisary base layers and I let them catch up and decided to pull for them for the majority of their ride from the bridge thru the burns park loop but they were just too slow for me. It felt good to put some out of shape skinny folks to shame and spank them on the bicycle. I was able to keep my speed between 17,18-22MPH even with the wind. That felt awesome and it also burned about 2200 calories over an hour and 20 minutes so I more than made up for my decadent dish of dead fish and delectable avacados.
It has occured to me that salmon has become a regular part of my diet this week. I have had it for 5 days so far and im begining to rekindle a love affair with it. For those of you who dont know much about it as a food I would encourage you to research it. It is loaded with heart healthy fats and high quality protien. Definately a food that I will miss when this great depression that is looming forces me to start eating rice and beans and to change my career to "public works construction worker".
I didnt eat anything that required me to really cook today so im skipping my daily recipe. Sorry Jo, im still working on getting that recipe put together and seeing how its 2:05 am i should probably get to bed. I promise you though that not only will i post the recipe soon, i'll also bring you some to sample next tuesday.
Here's my food for the day:
breakfast:
leftover mushroom and onion soup - 100 calories
2nd breakfast:
1/2 cup stonyfield farm organic lowfat vanilla yogurt with 1/2 cup bluberries - 110 calories
Lunch:
cup of miso soup, 3 small salmon and avacado, and tuna and avavado sushi rolls - 650 calories
Dinner:
one red pear with 1/2 cup lowfat cottage cheese - 180 calories
Date Beer:
2 Michelob ultras - 190 calories
2nd Dinner:
1/2 cup cottage cheese - 90 calories
half sandwich with sausage - 200 calories
Thursday, March 5, 2009
almost 5 pounds
day three
weight - 257.4
loss to date - 4.6 pounds
calories in - 1920
calories out - 3000 (basal) + 767 (training cycle + weight lifting on machines) = 3767
deficit - 1847
Well I woke up this morning weighing in at much lower than i expected so I kinda celebrated as you can see by my calories. It was almost a 2000 calorie day due to some wine and a nice dinner I cooked for Nicole and I.
My workout was 20 minutes of intervals on the cycle trainer at the gym and then an hour of doing 3 sets of ten on the weight machines. I did all upper body except chest and it took me about an hour. It was very frustrating to be in there and to see the weight that I was actually putting up for all the different exercises. I seem to have lost a lot of my strength from last year. I'll get it back though.
My funny anecdote for the day happened after I walked nicole home. I had wally the dog with me and i really had to pee so i stopped off at this big bush to take a whiz. Wally decided to join me. It was a magical moment of bonding between man and beast.
I'll include my recipe for the salmon today.
ingredients:
fresh skin on salmon
fresh rosemary - several sprigs
sea salt
lemon juice
olive oil
2 cloves of elephant garlic
directions:
coat your garlic (skin on) in olive oil and put in a 375 degree oven for an hour
meanwhile cut your salmon into individual servings and then cut the top of the salmon in diagonal 1/4 inch deep slits about an inch apart. Finely chop the rosemary reserving the tips of the sprigs for garnish. You will need 3 or 4 tbsp of it when chopped. Fill the slits on the salmon with your rosemary so the salmon looks striped. sprinkle sea salt on each portion. After 40 minutes of the garlic roasting, take a large cast iron skillet or other heavy bottom skillet and put a few table spoons of olive oil in it and heat over medium heat until the oil is about to smoke. Put the salmon in skin side down and keep the salmon moving for a minute to keep from sticking. let the oil sear the skin for about 5 minutes or so then sprinkle lemon juice on top of each portion being careful not to wash off the salt or rosemary. Transfer the whole pan to the oven with the
garlic. and cook until done. I like my salmon to be slighty raw in the middle but you can decide how it should be cooked. For those of you afraid of food born illness, if you get fresh fish and wash it properly having raw meat in the center wont hurt you. Just dont do this with freshwater fish. at any rate, after the fish is done pull out the garlic and the fish. Take the garlic and squeeze or scrape out the inside flesh which should be nicely soft and fragrant. Discard the skin and any tough parts of the garlic, then mash it together in a bowl with a touch of lemon juice and some sea salt. It should have a bright garlicky flavor without being overly powerful. Garnish your salmon with a dollop of the puree and stab your rosemary garnish next to it and enjoy!
Here's my food for the day:
breakfast
1/2 cup stoneyfield farms lowfat organic vanilla yogurt with quarter cup of blueberries - 100 calories
2nd breakfast
mini whole wheat bagel with 2 TBSP of my smoked salmon, capers, and onion creamcheese - 180 calories
lunch
Mini Cucumber Sandwhich with lowfat smoked sausage and olive oil mayo - 340 calories
Dinner
one serving of rosemary crusted salmon with a soup of mushrooms, onions, celery, oven roasted garlic puree,
cream sherry, chicken broth, rosemary, thyme, chili flake, and olive oil. Dessert was sugared strawberry quarters
(1/2 cup with 2 tsp turbinado sugar) and 3 tablespoons of vanilla yogurt. - about 700 calories
2 glasses of "cycles gladiator" chardonay - 280 calories
snacks
baby carrots with 2 TBSP lowfat sourcream and seasonings - 80 calories
2 TBSP of peanut butter - 150 calories
one serving of turkey lunch meat - 90 calories
weight - 257.4
loss to date - 4.6 pounds
calories in - 1920
calories out - 3000 (basal) + 767 (training cycle + weight lifting on machines) = 3767
deficit - 1847
Well I woke up this morning weighing in at much lower than i expected so I kinda celebrated as you can see by my calories. It was almost a 2000 calorie day due to some wine and a nice dinner I cooked for Nicole and I.
My workout was 20 minutes of intervals on the cycle trainer at the gym and then an hour of doing 3 sets of ten on the weight machines. I did all upper body except chest and it took me about an hour. It was very frustrating to be in there and to see the weight that I was actually putting up for all the different exercises. I seem to have lost a lot of my strength from last year. I'll get it back though.
My funny anecdote for the day happened after I walked nicole home. I had wally the dog with me and i really had to pee so i stopped off at this big bush to take a whiz. Wally decided to join me. It was a magical moment of bonding between man and beast.
I'll include my recipe for the salmon today.
ingredients:
fresh skin on salmon
fresh rosemary - several sprigs
sea salt
lemon juice
olive oil
2 cloves of elephant garlic
directions:
coat your garlic (skin on) in olive oil and put in a 375 degree oven for an hour
meanwhile cut your salmon into individual servings and then cut the top of the salmon in diagonal 1/4 inch deep slits about an inch apart. Finely chop the rosemary reserving the tips of the sprigs for garnish. You will need 3 or 4 tbsp of it when chopped. Fill the slits on the salmon with your rosemary so the salmon looks striped. sprinkle sea salt on each portion. After 40 minutes of the garlic roasting, take a large cast iron skillet or other heavy bottom skillet and put a few table spoons of olive oil in it and heat over medium heat until the oil is about to smoke. Put the salmon in skin side down and keep the salmon moving for a minute to keep from sticking. let the oil sear the skin for about 5 minutes or so then sprinkle lemon juice on top of each portion being careful not to wash off the salt or rosemary. Transfer the whole pan to the oven with the
garlic. and cook until done. I like my salmon to be slighty raw in the middle but you can decide how it should be cooked. For those of you afraid of food born illness, if you get fresh fish and wash it properly having raw meat in the center wont hurt you. Just dont do this with freshwater fish. at any rate, after the fish is done pull out the garlic and the fish. Take the garlic and squeeze or scrape out the inside flesh which should be nicely soft and fragrant. Discard the skin and any tough parts of the garlic, then mash it together in a bowl with a touch of lemon juice and some sea salt. It should have a bright garlicky flavor without being overly powerful. Garnish your salmon with a dollop of the puree and stab your rosemary garnish next to it and enjoy!
Here's my food for the day:
breakfast
1/2 cup stoneyfield farms lowfat organic vanilla yogurt with quarter cup of blueberries - 100 calories
2nd breakfast
mini whole wheat bagel with 2 TBSP of my smoked salmon, capers, and onion creamcheese - 180 calories
lunch
Mini Cucumber Sandwhich with lowfat smoked sausage and olive oil mayo - 340 calories
Dinner
one serving of rosemary crusted salmon with a soup of mushrooms, onions, celery, oven roasted garlic puree,
cream sherry, chicken broth, rosemary, thyme, chili flake, and olive oil. Dessert was sugared strawberry quarters
(1/2 cup with 2 tsp turbinado sugar) and 3 tablespoons of vanilla yogurt. - about 700 calories
2 glasses of "cycles gladiator" chardonay - 280 calories
snacks
baby carrots with 2 TBSP lowfat sourcream and seasonings - 80 calories
2 TBSP of peanut butter - 150 calories
one serving of turkey lunch meat - 90 calories
Wednesday, March 4, 2009
day two - a hard spanking
Day Two
Weight: 260 pounds
Loss to date: 2 pounds
Calories In: 1565
Calories out: 3000 (basal) + 1,675 (excercise) = 4675
Deficit: 3110
today was interval day with Dewon and crew. It was a cold damn day with a frigid and driving wind out of the east. We did 2 20 minute intervals which basically meant the crack house to the bridge with 4 minutes of cool down to head back. I got on dewon's tail and stuck there with all my effort for maybe 8 minutes then i tanked out. The rest of the ride was solo until the return when charlie felt bad for me for maybe 1000 yards and let me draft on him. The wind was just killer though and the cold froze my unprotected feet making it very uncomfortable. I can't wait till spring finally sets in and I can start complaining about the heat again.
After intervals we went to ft roots to make our showing of the final set of Root Canals for the winter season before the tuesday/thursday rides start up again next week after Daylight Savings ends. Charlie and I both made 3 before it was time to say fuck it and go home and warm up. All in all it was a satisfactory workout for me. I did about 19 miles on the bike, nearly lost my toes to frost bite, and blew more snot on my gloves and jacket than im normally accustomed to. Do non smokers get as much snot as recently divorced from the habbit smokers? Anyone know any tricks to get that shit to stop in the cold? I even tried mucinex with a decongestant tonight and it didnt really help. Nothing distracts me more from pounding my pedals in the cold than a runny nose.
So today was a great day for food. Im enjoying my diet. I think what I enjoy most is the fact that eating regularily through the day has kept my energy levels high and i seem to have more focus. My mood has improved dramatically as well. For those of you who know me well you can testify to how much of a cranky bitch I can be in the winter and when im sick. Im sure part of that has to do with the increased regularity of strenous exercise that Im doing. Regardless, its nice to feel this way again and I regret falling so far behind on the level of fitness I was able to achieve last summer ending in the BDB100. My hope is that I'll be able to complete a century this year in under 5 hours. Last year i did the BDB100 in 6 hours 12 minutes. It was my first taste of endurance cycling and finishing that race was probably the most difficult task I have ever achieved.
At any rate, I digress.
One of the things I'm going to start implementing into my blog is "Jonny's daily recipe". I love to cook and Im always inventing dishes or discovering new and wonderful recipes that are definately worth sharing once I cook them. If you are lucky enough you will be someone who gets to taste my cooking but this is a good way for me to share as well. As promised to jo tonight, I'll be putting "Maffé" into the daily recipe but that will have to wait until tomorrow. For tonight I'll include my recipe for
"Whatever the hell you have pasta"
ingredients:
-1 cup whole wheat pasta.
-2 chicken breast tenders uncooked raw. If you dont have this then go shoot a pigeon. they taste wonderful.
-2 tablespoons tomatoe paste or whatever u have that is red and tomatoey...)tomatoes work well for this if that's all you have)
-1/2 cup of whatever the hell liquid u have on hand. I had chicken broth, u might be as lucky.
-a splash of whatever the hell booze u have on hand. I had cream sherry, u will probably have something less embarassing in your bar.
-a few sprigs of fresh thyme, rosemary, and oregeno.
-handful of sliced mushrooms, i used baby portabellas
-one yellow squash roughly chopped
-1/3 of an onion chopped
-3 gloves of garlic roughly chopped
-salt and pepper to taste
-pinch of ground nutmeg
-1/2 tablespoon of butter or olive oil. I used smart balance 50/50 omega 3 which is half butter and half oils from fish, flax, olive etc that are high in heart healthy omega 3 fatty acids and polyunsaturated fat molecules. All of which are essential to any healthy diet.
directions:
Cook pasta in salted boiling water.
Meanwhile, add your veggies in a pan with the fat and sautee till soft over medium heat. Add liquids and tomato paste along with the fresh herbs and nutmeg and mix till blended. Add your chicken and cover and cook over medium heat untill the pasta is done. Drain pasta and add to pan and cook uncovered until all the pasta has absorbed the sauce and there isnt too much soupyness left to it. Enjoy!
Calories: 440
Here's today's food:
breakfast
mini whole wheat bagel with one serving of my smoked salmon with capers and onion cream cheese - 180 calories
2nd breakfast
celery spear with 2 tablespoons cinnamon rasin natural peanut butter - 160 calories
Lunch
lowfat smoked sausauge sandwhich with a mini cucumber, 1 TBSP of olive oil mayo, and two slices of double
fiber whole wheat bread. - 340 calories
Dinner
1 cup whole wheat rotini - 190 calories
Sauce of one yellow squash, 1/3 yellow onion, 3 garlic cloves, fresh thyme, fresh oregano, fresh rosemary, nutmeg,
4 TBSP tomato paste, 1/2 cup chicken broth, 2 chicken breast tenders, half tablspoon smart balance omega 3 butter -250 calories
snacks
1 Gala Apple - 180 calories
one banana - 105 calories
one serving of baby carrots with 2 TBSP of seasoned lite sour cream - 80 calories
one serving of low fat smoked sausage - 80 calories
Weight: 260 pounds
Loss to date: 2 pounds
Calories In: 1565
Calories out: 3000 (basal) + 1,675 (excercise) = 4675
Deficit: 3110
today was interval day with Dewon and crew. It was a cold damn day with a frigid and driving wind out of the east. We did 2 20 minute intervals which basically meant the crack house to the bridge with 4 minutes of cool down to head back. I got on dewon's tail and stuck there with all my effort for maybe 8 minutes then i tanked out. The rest of the ride was solo until the return when charlie felt bad for me for maybe 1000 yards and let me draft on him. The wind was just killer though and the cold froze my unprotected feet making it very uncomfortable. I can't wait till spring finally sets in and I can start complaining about the heat again.
After intervals we went to ft roots to make our showing of the final set of Root Canals for the winter season before the tuesday/thursday rides start up again next week after Daylight Savings ends. Charlie and I both made 3 before it was time to say fuck it and go home and warm up. All in all it was a satisfactory workout for me. I did about 19 miles on the bike, nearly lost my toes to frost bite, and blew more snot on my gloves and jacket than im normally accustomed to. Do non smokers get as much snot as recently divorced from the habbit smokers? Anyone know any tricks to get that shit to stop in the cold? I even tried mucinex with a decongestant tonight and it didnt really help. Nothing distracts me more from pounding my pedals in the cold than a runny nose.
So today was a great day for food. Im enjoying my diet. I think what I enjoy most is the fact that eating regularily through the day has kept my energy levels high and i seem to have more focus. My mood has improved dramatically as well. For those of you who know me well you can testify to how much of a cranky bitch I can be in the winter and when im sick. Im sure part of that has to do with the increased regularity of strenous exercise that Im doing. Regardless, its nice to feel this way again and I regret falling so far behind on the level of fitness I was able to achieve last summer ending in the BDB100. My hope is that I'll be able to complete a century this year in under 5 hours. Last year i did the BDB100 in 6 hours 12 minutes. It was my first taste of endurance cycling and finishing that race was probably the most difficult task I have ever achieved.
At any rate, I digress.
One of the things I'm going to start implementing into my blog is "Jonny's daily recipe". I love to cook and Im always inventing dishes or discovering new and wonderful recipes that are definately worth sharing once I cook them. If you are lucky enough you will be someone who gets to taste my cooking but this is a good way for me to share as well. As promised to jo tonight, I'll be putting "Maffé" into the daily recipe but that will have to wait until tomorrow. For tonight I'll include my recipe for
"Whatever the hell you have pasta"
ingredients:
-1 cup whole wheat pasta.
-2 chicken breast tenders uncooked raw. If you dont have this then go shoot a pigeon. they taste wonderful.
-2 tablespoons tomatoe paste or whatever u have that is red and tomatoey...)tomatoes work well for this if that's all you have)
-1/2 cup of whatever the hell liquid u have on hand. I had chicken broth, u might be as lucky.
-a splash of whatever the hell booze u have on hand. I had cream sherry, u will probably have something less embarassing in your bar.
-a few sprigs of fresh thyme, rosemary, and oregeno.
-handful of sliced mushrooms, i used baby portabellas
-one yellow squash roughly chopped
-1/3 of an onion chopped
-3 gloves of garlic roughly chopped
-salt and pepper to taste
-pinch of ground nutmeg
-1/2 tablespoon of butter or olive oil. I used smart balance 50/50 omega 3 which is half butter and half oils from fish, flax, olive etc that are high in heart healthy omega 3 fatty acids and polyunsaturated fat molecules. All of which are essential to any healthy diet.
directions:
Cook pasta in salted boiling water.
Meanwhile, add your veggies in a pan with the fat and sautee till soft over medium heat. Add liquids and tomato paste along with the fresh herbs and nutmeg and mix till blended. Add your chicken and cover and cook over medium heat untill the pasta is done. Drain pasta and add to pan and cook uncovered until all the pasta has absorbed the sauce and there isnt too much soupyness left to it. Enjoy!
Calories: 440
Here's today's food:
breakfast
mini whole wheat bagel with one serving of my smoked salmon with capers and onion cream cheese - 180 calories
2nd breakfast
celery spear with 2 tablespoons cinnamon rasin natural peanut butter - 160 calories
Lunch
lowfat smoked sausauge sandwhich with a mini cucumber, 1 TBSP of olive oil mayo, and two slices of double
fiber whole wheat bread. - 340 calories
Dinner
1 cup whole wheat rotini - 190 calories
Sauce of one yellow squash, 1/3 yellow onion, 3 garlic cloves, fresh thyme, fresh oregano, fresh rosemary, nutmeg,
4 TBSP tomato paste, 1/2 cup chicken broth, 2 chicken breast tenders, half tablspoon smart balance omega 3 butter -250 calories
snacks
1 Gala Apple - 180 calories
one banana - 105 calories
one serving of baby carrots with 2 TBSP of seasoned lite sour cream - 80 calories
one serving of low fat smoked sausage - 80 calories
Monday, March 2, 2009
day one
Weight - 260.4 pounds
Loss to date - 1.6 pounds
So today was my first day. It was a lazy day. All I really accomplished today was running some errands and doing my grocery shopping for the first week or so, and steam cleaning the carpets and all the couches in preparation for getting wally's new playmate bonnie this week from the track in memphis.
I'd just like to say that food prices are ridiculous right now. When the fuck did good food get so fucking expensive? And yes I do have to swear. I'm a demonstrative guy and hopefully you can appreciate that. All I have to say is I cant wait until the local farmer's markets start opening up and I can start buying local and fresh and cheap again. I think im gonna start buying local dairy as well and even forray into making my own fresh cheeses. I think it would be fun.
I didnt work out today, my legs were on the noodley side from yesterday's 30 mile scorcher through the hills of the pinnacle region. Tomorrow will be long intervals with the Dewon crew then off to do hill repeats with a few fast girls and a lot of slow guys (myself probably the slowest).
I learned an interesting fact today about tree nuts. People who regularily eat them have a 50% lowered risk of heart disease in life. Even if you eat one serving of them a week you can lower your risk by 30%. I discovered this while desperately trying to discover how many calories are in just one pecan.
As far as food goes today was fairly protien and carb oriented. I came right up to and hit exactly my 1500 calorie limit for the day. I think it might be wise to make rest days even lower to say 1100 calories and force myself to get creative with the foods I eat. Im feeling very good today, havnt had any nicotine what so ever and my mood has been very good the entire day.
Here is today's food breakdown:
Breakfast
1/2 cup stoneyfield farm organic lowfat vanilla yogert - 90 calories
1 package kroger active lifestyles Maple Brown Sugar and pecan Instant Oatmeal - 180 calories
9 whole Pecans - 40
Lunch
1 carton fat free chocolate milke - 80 calories
1 sourdough bagel with one serving of creamcheese with smoked salmon bits and scallions - 350 calories
2nd lunch
One package of premade rotini in tomato basil sauce - 240 calories
1 Tablespoon cinnamon rasin peanut butter - 80 calories
Snacks
half of a mangoe - 50 calories
2 oz Smoked Salmon - 100 calories
9 chunks of sweet pickels - 90 calories
Dinner
Red Lettuce salad with one egg, one tin of salted anchovies stored in olive oil, and a dressing emulsified with the anchovie oil, lemon juice, salt, pepper, emeril's essence, and two cloves of salt crushed garlic. - 200 calories
-Jonny
Loss to date - 1.6 pounds
So today was my first day. It was a lazy day. All I really accomplished today was running some errands and doing my grocery shopping for the first week or so, and steam cleaning the carpets and all the couches in preparation for getting wally's new playmate bonnie this week from the track in memphis.
I'd just like to say that food prices are ridiculous right now. When the fuck did good food get so fucking expensive? And yes I do have to swear. I'm a demonstrative guy and hopefully you can appreciate that. All I have to say is I cant wait until the local farmer's markets start opening up and I can start buying local and fresh and cheap again. I think im gonna start buying local dairy as well and even forray into making my own fresh cheeses. I think it would be fun.
I didnt work out today, my legs were on the noodley side from yesterday's 30 mile scorcher through the hills of the pinnacle region. Tomorrow will be long intervals with the Dewon crew then off to do hill repeats with a few fast girls and a lot of slow guys (myself probably the slowest).
I learned an interesting fact today about tree nuts. People who regularily eat them have a 50% lowered risk of heart disease in life. Even if you eat one serving of them a week you can lower your risk by 30%. I discovered this while desperately trying to discover how many calories are in just one pecan.
As far as food goes today was fairly protien and carb oriented. I came right up to and hit exactly my 1500 calorie limit for the day. I think it might be wise to make rest days even lower to say 1100 calories and force myself to get creative with the foods I eat. Im feeling very good today, havnt had any nicotine what so ever and my mood has been very good the entire day.
Here is today's food breakdown:
Breakfast
1/2 cup stoneyfield farm organic lowfat vanilla yogert - 90 calories
1 package kroger active lifestyles Maple Brown Sugar and pecan Instant Oatmeal - 180 calories
9 whole Pecans - 40
Lunch
1 carton fat free chocolate milke - 80 calories
1 sourdough bagel with one serving of creamcheese with smoked salmon bits and scallions - 350 calories
2nd lunch
One package of premade rotini in tomato basil sauce - 240 calories
1 Tablespoon cinnamon rasin peanut butter - 80 calories
Snacks
half of a mangoe - 50 calories
2 oz Smoked Salmon - 100 calories
9 chunks of sweet pickels - 90 calories
Dinner
Red Lettuce salad with one egg, one tin of salted anchovies stored in olive oil, and a dressing emulsified with the anchovie oil, lemon juice, salt, pepper, emeril's essence, and two cloves of salt crushed garlic. - 200 calories
-Jonny
Its time to begin...again
Last year I worked for 3 months and lost 30 pounds. This year I gained 12 of those back and intend on losing another 35 pounds in the same time frame. This year I am more determined. I MUST lose weight to become healthier. I MUST lose weight to become competitive on my bicycle. I MUST lose weight so I can spank Charlie on the hills and the flats and show everyone that the fat cyclist has stronger legs and can actually hang out front of the pack for 30 miles without getting dropped on every incline. I have quit smoking and will continue to dedicate myself to the struggle of healing my lungs and increasing my will power to stay away from the smokes.
Im hoping that all of you who read this will continue reading and offer me advice and support as well as disdain and severe judgement if you catch me slacking. Im one of those folks that really benefit from outside motivation sometimes as hard as it is for me to admit.
So the starting weight is 262. The goal will be 35 pounds by may 29th. That is 2.5 pounds per week. I'll be calculating my basal metabolic rate at 3000 calories/day. In order to reach my goal I'll need to cut 8750 calories from my system through diet and exercise each week in order to reach my goal. I believe that If I can cut 1500 calories a day I'll reach that weekly goal and then some. I will have to eat less, eat more frequently, eat less calorie dense foods and more foods that have a higher nutrition to calorie ratio. I do not plan on getting on any kind of fad system or partake in any philosophy of eating. The real fact is and always will be that no matter what u eat, you will only lose weight through creating a caloric deficit.
So my plan will be to eat normal healthy whole foods with an emphasis on fruits, vegetables, low fat yogerts and cottage cheese and other cheeses, lean meats such as fish and chicken, pork, a bit of beef, tofu, whole grains with minimal processing, whole sugars and no corn syrup or artificial sweeteners, and only saturated and mono-unsaturated fats such as butter and olive oil.
I'll eat 6-7 times a day in order to stave off hunger and keep my blood glucose levels fairly stable. On days when I do high intensity bike rides i'll probably eat more calories and add meals before and after the rides to aid in training and recovery. In the next day I will be putting together a schedule of workouts to fill my week 6 days a week. I want to try and work on putting together a rutine that will challenge my body without killing myself and over training. Im thinking I'll have to limit myself to only 4 bike rides a week with some days having gym training in addition to a bike ride, other days having only work in the gym on my upper body and legs, and some days where I just hammer it out on the cycle. Id like to keep my entire body working to heal itself and grow from the workouts so my metabolic rate will stay high and I can burn more calories in rest periods.
In the next few days ill be doing more research and coming up with a more accurate reflection of my true basal metabolic rate that reflects more than just my height, age, weight, and sex. If anyone has any ideas on this I would love to hear them.
As usual, I'll be doing a food diary and an exercise diary that I'll list in each day's blogs.
My name is Jonny and I am the fat cyclist.
Im hoping that all of you who read this will continue reading and offer me advice and support as well as disdain and severe judgement if you catch me slacking. Im one of those folks that really benefit from outside motivation sometimes as hard as it is for me to admit.
So the starting weight is 262. The goal will be 35 pounds by may 29th. That is 2.5 pounds per week. I'll be calculating my basal metabolic rate at 3000 calories/day. In order to reach my goal I'll need to cut 8750 calories from my system through diet and exercise each week in order to reach my goal. I believe that If I can cut 1500 calories a day I'll reach that weekly goal and then some. I will have to eat less, eat more frequently, eat less calorie dense foods and more foods that have a higher nutrition to calorie ratio. I do not plan on getting on any kind of fad system or partake in any philosophy of eating. The real fact is and always will be that no matter what u eat, you will only lose weight through creating a caloric deficit.
So my plan will be to eat normal healthy whole foods with an emphasis on fruits, vegetables, low fat yogerts and cottage cheese and other cheeses, lean meats such as fish and chicken, pork, a bit of beef, tofu, whole grains with minimal processing, whole sugars and no corn syrup or artificial sweeteners, and only saturated and mono-unsaturated fats such as butter and olive oil.
I'll eat 6-7 times a day in order to stave off hunger and keep my blood glucose levels fairly stable. On days when I do high intensity bike rides i'll probably eat more calories and add meals before and after the rides to aid in training and recovery. In the next day I will be putting together a schedule of workouts to fill my week 6 days a week. I want to try and work on putting together a rutine that will challenge my body without killing myself and over training. Im thinking I'll have to limit myself to only 4 bike rides a week with some days having gym training in addition to a bike ride, other days having only work in the gym on my upper body and legs, and some days where I just hammer it out on the cycle. Id like to keep my entire body working to heal itself and grow from the workouts so my metabolic rate will stay high and I can burn more calories in rest periods.
In the next few days ill be doing more research and coming up with a more accurate reflection of my true basal metabolic rate that reflects more than just my height, age, weight, and sex. If anyone has any ideas on this I would love to hear them.
As usual, I'll be doing a food diary and an exercise diary that I'll list in each day's blogs.
My name is Jonny and I am the fat cyclist.
Tuesday, January 15, 2008
January 15th - no food untill 3pm!
yeah, i woke up late and had to do the mad dash out the door for a meeting I had. I completely forgot to eat or grab something to go. I didnt make it back until 3pm to actually eat anything and then I just snacked which was stupid. On the plus side, i did go grocery shopping last night and got myself lots of good goodies and healthy foods. I bought cod, and chicken tenders, and my low fat sausage ( i love that stuff). I also bought yogurt and low fat cottage cheese (i wanted to try it because the full fat stuff seemed too rich and too salty for me). Got me some pears, some cantaloupe, some new bananas, lemons, broccoli, bag of celery (two bundles), onions, an avocado, and some of those baby cucumbers that are great to snack on. Got some new oatmeal (not as good as my high fiber stuff and it has a few more cals but its still pretty good). I also got some grits. I know corn is the devil and all, but grits are good and filling and this stuff isnt that bad on the calorie scale (instant butter flavor grits - 100 calories!)
I bought some other things along with a book in the isle called "the complete idiots guild to weight loss tracking". It was a quick read with lots of helpful hints and advice along with some charts to keep track of my progress. I think ill be taking some of its advice and measuring my body to track the inches in certain areas. I wish i had done that when I started because now I have no understanding of where I was.
Today was another good exercise day. I did the same workout as yesterday except the weights were different. I added real crunches to my rutine using some fancy thing that u put ur head and arms on and it rolls u up. I did two rounds of 20 reps today on 6 exercises along with my 20 minutes of "fitness" program stationary biking. I threw some squats back into the mix as well. The whole workout was about an hour again and I think it was another 700 calorie day. I think this week I'll be looking for new ways to increase the intensity of my workout. Id love to start by adding racquet ball into the mix in the evenings after my lunchtime workout. I dont have a partner for that though so i guess ill have to figure out something else.
Here's my totals for the day. I'll be making my dinner when I get home so some of this food is not eaten yet.
Weight - 268 - no change
Breakfast
non existent
Lunch (was snack time)
4 dried figs
calories - 120
6 slices of deli honey ham
calories - 80
2 TBSP of this natural cinnamon raisin peanut butter i bought (it was the lowest cal on the shelf)
calories - 170
2 sticks of celery
calories - 20
one packet of instant grits
calories - 100
Snacks
1 banana
calories - 100
Dinner
Im making another bison hamburger so I can use up the last serving of that meat. Ill add sauteed onions and use two slices of regular wheat bread. Ill put 1 tsp of mayo on it and 1 tsp of ketchup and one once of cheddar cheese.
calories
400
2 slices of my cantaloupe (1/4 of the whole thing)
calories - 50
Totals
intake - 1040
output - 3700
caloric loss - 2660
accumulated weight loss - 8.6 pounds
I bought some other things along with a book in the isle called "the complete idiots guild to weight loss tracking". It was a quick read with lots of helpful hints and advice along with some charts to keep track of my progress. I think ill be taking some of its advice and measuring my body to track the inches in certain areas. I wish i had done that when I started because now I have no understanding of where I was.
Today was another good exercise day. I did the same workout as yesterday except the weights were different. I added real crunches to my rutine using some fancy thing that u put ur head and arms on and it rolls u up. I did two rounds of 20 reps today on 6 exercises along with my 20 minutes of "fitness" program stationary biking. I threw some squats back into the mix as well. The whole workout was about an hour again and I think it was another 700 calorie day. I think this week I'll be looking for new ways to increase the intensity of my workout. Id love to start by adding racquet ball into the mix in the evenings after my lunchtime workout. I dont have a partner for that though so i guess ill have to figure out something else.
Here's my totals for the day. I'll be making my dinner when I get home so some of this food is not eaten yet.
Weight - 268 - no change
Breakfast
non existent
Lunch (was snack time)
4 dried figs
calories - 120
6 slices of deli honey ham
calories - 80
2 TBSP of this natural cinnamon raisin peanut butter i bought (it was the lowest cal on the shelf)
calories - 170
2 sticks of celery
calories - 20
one packet of instant grits
calories - 100
Snacks
1 banana
calories - 100
Dinner
Im making another bison hamburger so I can use up the last serving of that meat. Ill add sauteed onions and use two slices of regular wheat bread. Ill put 1 tsp of mayo on it and 1 tsp of ketchup and one once of cheddar cheese.
calories
400
2 slices of my cantaloupe (1/4 of the whole thing)
calories - 50
Totals
intake - 1040
output - 3700
caloric loss - 2660
accumulated weight loss - 8.6 pounds
Monday Jan 14th. -took a break this weekend and now my internet is down
So my comcast is fucked up until Monday, so blogging has to be from the office now. I took a break from the calorie counting and exercising this weekend. The gym was closed so I just decided it would be nice to relax. I didnt count calories but I didnt binge either. I did relax on foods slightly. I had sushi with a friend on saturday and then for dinner we had McDonalds. I had a double cheese burger and a fruit and yogurt parfait. The burger was 460 and the parfait was like 160...not too bad, not great, but not horrible.
The sushi is another matter, i have no clue what the count was on it. I had the bento lunch box special at Mt. Fuji. it came with a little bitty side salad with that ginger dressing (i ate half), and miso soup (I ate half). The box had 4 pieces of nigiri of which I only ate the fish and not the rice (i had my friends white tuna as well). The fish pieces were very thin so im sure they didnt have a huge calorie count. It also contained a little bit of seaweed salad, and a little 1 or 2 once serving of this fish casserole that was broiled. The roll was four pieces of this spicy crawfish deal and I had another roll that had 8 pieces in it. The other roll was asparagus and it was two asparagus rolls that looked like they had been tempura fried (i ordered it thinking it wouldn't be, oh well).
Anyways, so that was about all my binge was about, it wasn't really a binge, i didn't leave feeling guilty, or like I had ate too much, it was nice, and I was very satisfied. If this had been a normal sushi affair I would have ate more than i should have because i love it so much...this was good.
Exercise today was great. It felt good to get back into the gym after two days. Afterwards I got a major head rush. I felt high, but not dizzy. Kind of felt for about an hour afterwards like it does when u first take a pill of MDMA and it starts to kick in, which i dont do anymore, but it was interesting. It really is true about exercise being an excellent mood regulator. And it feels great too!
I worked out for about 60 minutes, it was 25 minutes on the bike and another 35 minutes down doing weights. I did another circuit, 4 sets of 25 reps on like 5 machines. Im thinking that today was probably a 700 calorie day. My bike routine has changed, im now doing the "fitness" routine instead of the "bike" program. It is a higher intensity workout where u set your level and that is your base line, it has units that u do, there are probably 6 baseline units u bike and then it runs the intensity up to the maximum the bike can do and you do two units of that. I havnt checked but i think this cycle happens every 45 seconds or so. This seems to really kick my ass, im ready for it to be over by around 8 minutes in. I think I'll be staying with this program for a while because it seems like a much more efficient work out.
So as for monday, here are my totals.
Weight - 268 pounds (no real change)
Breakfast
A bison hamburger with 1 piece of whole grain bread, 1 tsp of may, 1 tsp of ketchup, and one serving of ground bison meat seasoned with sage, garlic, salt, and pepper
calories - 300
Snacks
One piece of dry white toast
calories - 50
Banana Harvest Crisps
calories - 120
3 chocolate cookies
calories - 140
Mixed nuts (1/4 cup)
calories - 160
one serving of deli honey ham slices (6 slices)
calories - 80
8 dried figs
calories - 240
Dinner
One serving of cod, with 1.5 carrots, and half a head of broccoli. I sauteed up everything with 1 tsp of olive oil and made a sauce with capers, lemon juice, chicken broth, 1 TBSP of flower (to thicken) fresh garlic, salt, and pepper.
I actually made two servings of this but my descriptions match one serving. I have the rest tomorrow or the next day.
calories - 270(this is a slight overestimation)
Totals
intake - 1360 calories
output - 3700 calories
Caloric loss - 2340 calories
Total weight loss - 8.6 pounds
The sushi is another matter, i have no clue what the count was on it. I had the bento lunch box special at Mt. Fuji. it came with a little bitty side salad with that ginger dressing (i ate half), and miso soup (I ate half). The box had 4 pieces of nigiri of which I only ate the fish and not the rice (i had my friends white tuna as well). The fish pieces were very thin so im sure they didnt have a huge calorie count. It also contained a little bit of seaweed salad, and a little 1 or 2 once serving of this fish casserole that was broiled. The roll was four pieces of this spicy crawfish deal and I had another roll that had 8 pieces in it. The other roll was asparagus and it was two asparagus rolls that looked like they had been tempura fried (i ordered it thinking it wouldn't be, oh well).
Anyways, so that was about all my binge was about, it wasn't really a binge, i didn't leave feeling guilty, or like I had ate too much, it was nice, and I was very satisfied. If this had been a normal sushi affair I would have ate more than i should have because i love it so much...this was good.
Exercise today was great. It felt good to get back into the gym after two days. Afterwards I got a major head rush. I felt high, but not dizzy. Kind of felt for about an hour afterwards like it does when u first take a pill of MDMA and it starts to kick in, which i dont do anymore, but it was interesting. It really is true about exercise being an excellent mood regulator. And it feels great too!
I worked out for about 60 minutes, it was 25 minutes on the bike and another 35 minutes down doing weights. I did another circuit, 4 sets of 25 reps on like 5 machines. Im thinking that today was probably a 700 calorie day. My bike routine has changed, im now doing the "fitness" routine instead of the "bike" program. It is a higher intensity workout where u set your level and that is your base line, it has units that u do, there are probably 6 baseline units u bike and then it runs the intensity up to the maximum the bike can do and you do two units of that. I havnt checked but i think this cycle happens every 45 seconds or so. This seems to really kick my ass, im ready for it to be over by around 8 minutes in. I think I'll be staying with this program for a while because it seems like a much more efficient work out.
So as for monday, here are my totals.
Weight - 268 pounds (no real change)
Breakfast
A bison hamburger with 1 piece of whole grain bread, 1 tsp of may, 1 tsp of ketchup, and one serving of ground bison meat seasoned with sage, garlic, salt, and pepper
calories - 300
Snacks
One piece of dry white toast
calories - 50
Banana Harvest Crisps
calories - 120
3 chocolate cookies
calories - 140
Mixed nuts (1/4 cup)
calories - 160
one serving of deli honey ham slices (6 slices)
calories - 80
8 dried figs
calories - 240
Dinner
One serving of cod, with 1.5 carrots, and half a head of broccoli. I sauteed up everything with 1 tsp of olive oil and made a sauce with capers, lemon juice, chicken broth, 1 TBSP of flower (to thicken) fresh garlic, salt, and pepper.
I actually made two servings of this but my descriptions match one serving. I have the rest tomorrow or the next day.
calories - 270(this is a slight overestimation)
Totals
intake - 1360 calories
output - 3700 calories
Caloric loss - 2340 calories
Total weight loss - 8.6 pounds
Saturday, January 12, 2008
January 11th - friday
So, ill make this short, it was a short day. Nothing really to say, I was able to fit in a short 20 minute workout this afternoon. It was good because the gym will be closed until monday. I just did some weight circuits. I did 25 rep sets on 5 machines, the lat press, the ab press, the back press, the squat machine, and this machine that i used to exercise my glutes(my butt). I did 3 sets on each machine before I had to leave to go pick up something for art outfitters for the art party tonight.
Food today was kind of random again. I've been avoiding shopping for next week because I'm lazy. Anyways, that will be my sunday task along with getting started on cleaning up my room.
Breakfast was a serving of salmon baked with a tsp of oil and some broccoli that I steamed. Lunch was a serving of coconut ginger thai noodles, some champaign and some strawberries (i think I had 4 ). Dinner was ihop with some friends, I had the garden scramble and 2 pancakes, though I didnt finish the scramble and I only ate one pancake and a small part of the other (sugar free syrup and some heart smart butter spread). This wasnt the best thing in the world, but it wasnt horrible either.
I decided that I was going to reward myself this weekend with my food. Im still going to blog about what I ate, but im not going to count the calories. Around 5:30 i weighed myself today and I was at 267.4. I little break is in order so im just going to relax, without splurging by any means, but without focusing so intently on the tasks that I have, who knows, i might even treat myself to some sushi or even a cheeseburger. Monday will bring some new tasks including some more intense workouts. But i decided it would be a good idea to rest.
Todays totals:
Weight 268 ( this morning)
breakfast
serving of salmon with steamed broccoli
calories-450
Lunch
serving of coconut thai ginger noodles, 4 strawberries, one glass of champaign
calories-450
Dinner
Garden scramble with two pancakes, sugar free syrup, and one thingy of the "heart smart" butter spread
calories - 500 (the menu said 600 but i left a good amount of food on my plate so Im thinking this is accurate)
Drinks
2 glasses wine, 2 miller lites
calories - 380
Totals:
Input - 1780
Output - 3000 (basal rate) + 250 (weight lifting)
Calories lost - 1470
Total weight loss - 8.6 pounds
Food today was kind of random again. I've been avoiding shopping for next week because I'm lazy. Anyways, that will be my sunday task along with getting started on cleaning up my room.
Breakfast was a serving of salmon baked with a tsp of oil and some broccoli that I steamed. Lunch was a serving of coconut ginger thai noodles, some champaign and some strawberries (i think I had 4 ). Dinner was ihop with some friends, I had the garden scramble and 2 pancakes, though I didnt finish the scramble and I only ate one pancake and a small part of the other (sugar free syrup and some heart smart butter spread). This wasnt the best thing in the world, but it wasnt horrible either.
I decided that I was going to reward myself this weekend with my food. Im still going to blog about what I ate, but im not going to count the calories. Around 5:30 i weighed myself today and I was at 267.4. I little break is in order so im just going to relax, without splurging by any means, but without focusing so intently on the tasks that I have, who knows, i might even treat myself to some sushi or even a cheeseburger. Monday will bring some new tasks including some more intense workouts. But i decided it would be a good idea to rest.
Todays totals:
Weight 268 ( this morning)
breakfast
serving of salmon with steamed broccoli
calories-450
Lunch
serving of coconut thai ginger noodles, 4 strawberries, one glass of champaign
calories-450
Dinner
Garden scramble with two pancakes, sugar free syrup, and one thingy of the "heart smart" butter spread
calories - 500 (the menu said 600 but i left a good amount of food on my plate so Im thinking this is accurate)
Drinks
2 glasses wine, 2 miller lites
calories - 380
Totals:
Input - 1780
Output - 3000 (basal rate) + 250 (weight lifting)
Calories lost - 1470
Total weight loss - 8.6 pounds
Friday, January 11, 2008
January 10th - almost into the 260s
So I got in a great workout today. Met up with justin and I did a whole lot of high rep low weight upper body weight lifing. I did a circuit of 4 machines; bench press, ab press, back press, and pull down bar. I did five total sets rotating between each machine and 25 reps per machine per set. so all in all i did 125 reps on each machine. This took me 30 minutes with only a few very short breaks (waiting for the douches who took my machines to finish). After that I did another 30 minutes on the stationary bike upstairs and took a quick break at 20 minutes. I feel great!
This morning I weighed in at 270 pounds. Its exciting to think that in another day or two I may be below the 270 mark, something that feels really good to say outloud. I've always been a big guy, always had the build of an Irish lumberjack, and I'll always be built like a brick oven. It's nice though to wonder what I'll look like without all the excess packing material. I really cant imagine what Im going to look like, it's been too long since I wasnt trapped by my body. I now have given in to being trapped into not being able to take my shirt off to go swimming, or to be able to shop and have fun in a thrift store, because almost nothing would fit me. It will be nice to lie next to a woman naked and not have to hide my body...that part will be great. Im not there yet, but i sure do feel good about the process so far. I can already see a difference in my face, and my body. The weight loss is starting to manifest itself on me.
My ultimate goal is to be reborn into a different body. During this whole process I am not just looking at the physical appearances of my body and my physical health. Im also looking very intently at the rest of my person and how else I can improve upon myself. I hate to say it, but my physical unhealth is strongly related to the quality of other aspects of my person. There are habbits that I need to alter that do me no good. I work too hard at ignoring things that I know to be right and good for me. I struggle too much at giving up because I think I can't possibly obtain the perfection that I always recognize in others and never in my own talents and abilities. Everything in my life has come to me so easily that I wanted to have it immediately. What I forgot to do was actually try and achieve something of real value, rather than to just say that I've done it well. My life has been about mediocrity and laziness and it is high time I start making it about struggle and achievement. I need to dedicate myself to the values of hard work and perseverance rather than the ease of apathy and mediocrity. Its pure ethics, we act upon our knowledge and beliefs so that we can define a clear path for ourselves. Otherwise, its like living a life lost in the woods and never being able to see the path that got you there. Thats a scary place to be when you are 27.
Here's my totals for the day - again, a random food day but it hasnt been hard, lots of energy to keep me going strong. I'll be doing some meal planning this weekend along with my shopping. Justin gave me some information about the zone diet again today so I think im going to look into it and see what it can do for me.
Weight - 270 pounds
Breakfast
Bowl of high fiber oatmeal with TBSP of grape jelly to sweeten it nice
calories - 170
Snacks
one serving of my soy crisps
calories - 110
medium banana
calories - 100
2 quaker granola bars
calories - 180
4 or these tempting chocolate cookies that a friend gave me to leave at the office (they were wonderful and I wont be eating another one of these bastards ever again! lol)
calories - 185
Dinner
one can of slimfast chocolate shake ( I got lazy tonight )
calories - 190
Totals
input - 935 calories
outpu - 3000 (basal) + 800 (exercise)
calories lost - 2865
Total Weight lost - 6.4 pounds
This morning I weighed in at 270 pounds. Its exciting to think that in another day or two I may be below the 270 mark, something that feels really good to say outloud. I've always been a big guy, always had the build of an Irish lumberjack, and I'll always be built like a brick oven. It's nice though to wonder what I'll look like without all the excess packing material. I really cant imagine what Im going to look like, it's been too long since I wasnt trapped by my body. I now have given in to being trapped into not being able to take my shirt off to go swimming, or to be able to shop and have fun in a thrift store, because almost nothing would fit me. It will be nice to lie next to a woman naked and not have to hide my body...that part will be great. Im not there yet, but i sure do feel good about the process so far. I can already see a difference in my face, and my body. The weight loss is starting to manifest itself on me.
My ultimate goal is to be reborn into a different body. During this whole process I am not just looking at the physical appearances of my body and my physical health. Im also looking very intently at the rest of my person and how else I can improve upon myself. I hate to say it, but my physical unhealth is strongly related to the quality of other aspects of my person. There are habbits that I need to alter that do me no good. I work too hard at ignoring things that I know to be right and good for me. I struggle too much at giving up because I think I can't possibly obtain the perfection that I always recognize in others and never in my own talents and abilities. Everything in my life has come to me so easily that I wanted to have it immediately. What I forgot to do was actually try and achieve something of real value, rather than to just say that I've done it well. My life has been about mediocrity and laziness and it is high time I start making it about struggle and achievement. I need to dedicate myself to the values of hard work and perseverance rather than the ease of apathy and mediocrity. Its pure ethics, we act upon our knowledge and beliefs so that we can define a clear path for ourselves. Otherwise, its like living a life lost in the woods and never being able to see the path that got you there. Thats a scary place to be when you are 27.
Here's my totals for the day - again, a random food day but it hasnt been hard, lots of energy to keep me going strong. I'll be doing some meal planning this weekend along with my shopping. Justin gave me some information about the zone diet again today so I think im going to look into it and see what it can do for me.
Weight - 270 pounds
Breakfast
Bowl of high fiber oatmeal with TBSP of grape jelly to sweeten it nice
calories - 170
Snacks
one serving of my soy crisps
calories - 110
medium banana
calories - 100
2 quaker granola bars
calories - 180
4 or these tempting chocolate cookies that a friend gave me to leave at the office (they were wonderful and I wont be eating another one of these bastards ever again! lol)
calories - 185
Dinner
one can of slimfast chocolate shake ( I got lazy tonight )
calories - 190
Totals
input - 935 calories
outpu - 3000 (basal) + 800 (exercise)
calories lost - 2865
Total Weight lost - 6.4 pounds
Thursday, January 10, 2008
January 9th - got back into the gym and into some weird food
Well, I overslept and almost missed my meeting with justin to workout. Lisa gave up on me completely and just went ahead without me. I suck, i overdid it yesterday on 3 hours of sleep and didnt bother setting my alarm today. The result: 11 hours of sleep, ugh. Im hoping my body did a lot of repairing during that time, cause my legs were seriously fucked up for two days. They are feeling better today though, especially after my workout. I stretched some and did 20 minutes on the bike. After the bike it was downstairs to hit the weight machines for another 10 minutes. Did 3 sets of rotating between the lower back machine, the abs machine, and the bench press machine. 20 reps each at whatever weight felt right. My last set involved the pull down bar and the back press (reverse bench press) because one of my machines was being used by someone else.
Food was weird today, it was random and odd. Breakfast was a sausage sandwich and a cookie from one of my roomates, lunch didnt exist, and I snacked on my soy crisps, a tube of cashews, and some peanut butter crackers. Dinner was baked chicken breast tenders that I had marinated a few nights ago in some herbs, sherry vinegar, soy sauce, and my low calorie balsamic dressing. They were good but didnt do anything to my appetite so I ate my last serving of chicken deli meat, and a bowl of oatmeal with some of my mom's grape jelly (made from my dad's grapes!). Can you tell I need to go shopping? Today sucked for food. I need to get better at planning out my meals and taking food with me to the office that is more filling and lower in energy. Again, the fucking nuts killed me and i think those crackers did more to make me hungrier later on this evening. I'll be grocery shopping tomorrow for sure.
On the plus side, I made a concerted effort to drink more water today. Im working on my 9th 8 oz glass of water for the day..probably lower than I should have considering my workout, but its still pretty good!
Well, tomorrow is another day to learn new ways to stay disciplined. Adios Amigos!
Weight - 271.4
Breakfast
one slice of whole wheat bread with some sausage and mayo and a small macademia nut white chocolate chip cookie
calories - 300
Snacks
1.5 servings of soy crisps
calories - 170
Tube of Cashews
calories - 330
Peanut butter crackers (6)
calories - 200
Dinner
1 serving of deli chicken meat, 3 baked marinated chicken breast tenders, bowl of oatmeal with 1 TBSP of homemade grape jelly
calories - 320
Totals
input - 1320 calories
output - 3000 (basal) + 550 (biking + weight machines) = 3550
calories lost - 2230
total weight loss - 4.8 pounds
Food was weird today, it was random and odd. Breakfast was a sausage sandwich and a cookie from one of my roomates, lunch didnt exist, and I snacked on my soy crisps, a tube of cashews, and some peanut butter crackers. Dinner was baked chicken breast tenders that I had marinated a few nights ago in some herbs, sherry vinegar, soy sauce, and my low calorie balsamic dressing. They were good but didnt do anything to my appetite so I ate my last serving of chicken deli meat, and a bowl of oatmeal with some of my mom's grape jelly (made from my dad's grapes!). Can you tell I need to go shopping? Today sucked for food. I need to get better at planning out my meals and taking food with me to the office that is more filling and lower in energy. Again, the fucking nuts killed me and i think those crackers did more to make me hungrier later on this evening. I'll be grocery shopping tomorrow for sure.
On the plus side, I made a concerted effort to drink more water today. Im working on my 9th 8 oz glass of water for the day..probably lower than I should have considering my workout, but its still pretty good!
Well, tomorrow is another day to learn new ways to stay disciplined. Adios Amigos!
Weight - 271.4
Breakfast
one slice of whole wheat bread with some sausage and mayo and a small macademia nut white chocolate chip cookie
calories - 300
Snacks
1.5 servings of soy crisps
calories - 170
Tube of Cashews
calories - 330
Peanut butter crackers (6)
calories - 200
Dinner
1 serving of deli chicken meat, 3 baked marinated chicken breast tenders, bowl of oatmeal with 1 TBSP of homemade grape jelly
calories - 320
Totals
input - 1320 calories
output - 3000 (basal) + 550 (biking + weight machines) = 3550
calories lost - 2230
total weight loss - 4.8 pounds
Wednesday, January 9, 2008
I wish I had more time
Today kind of sucked on the fitness front. I had to be up at 6:45 after getting barely 3 hours of sleep for a 7:45 call time. Had a commercial to work on all day, so i missed my normal lunch workout, and then I had to get down to some serious photo editing to meet a deadline with a client. She couldnt meet me until 6 so I missed my window to get an afternoon workout in either. None of these are excuses, i could have worked out outside of the gym with my own body but I was gone physically with my extreme exhaustion and the severe muscle fatigue and pain. My workout on Monday is still kicking my ass. My legs are all kinds of messed up. Those squats really did a number on me. Tomorrow I'll be working on stretching them out better and in the future I'll be including some stretching into my workouts at the beginning and the end.
It was also a bad day for food. The folks was working with decided on eating at Zack's which was all plate specials. Thank god the food sucked. The only thing I felt right about was ordering the potroast which was too stringy, too salty, and had too much gravy on it. Thank goodness it really sucked because i didnt eat much of it at all. I ordered some mixed veggies with it that were just as much of a let down. They were practically inedible. I also got a cup of the soup with it which was very good. I was starving at this point so it was nice to actually feel good about eating something. I dont know the calorie content of any of this shit so im going to just say I ate about 500 calories. The soup had whole grain natural rice, black eyed peas, chopped up dried cured ham meat, and a nice wholesome broth. After that I cut a small piece off the cornbread and had that. Wasn't a total loss but I have no clue what I ate in terms of the numbers. For dinner, I cooked Kori and I some chicken scalopini with a creamy caper and lemon sauce. The chicken breasts were beat down thinner, and lightly dusted with some flower, pepper, garlic salt, and chipotle seasoning. I cooked them off in a pan with a scant amount of olive oil and then made the sauce with lemon juice, chicken broth, a TBSP of flower, and the capers. It cooked up immediately, thickened and made a great low cal sauce to dress up the chicken. According to the cook book each serving was 170 calories (if I remember correctly) but i think I had a bit more than a regular serving, so Ill call it 250 calories if u include the oil and the larger meat portion. I served this with broccoli that had lemon zest, garlic, and salt and pepper. For dessert, i attempted an apple crisp that turned into a total sloppy tasteless mess. Ill definitely have to find a low cal recipe for that because me "winging it" sucked. The oats and nuts and the little bit of sugar I put on top started burning too :( . I ate maybe 5 TBSP of this shit before it got offered up as a sacrifice to the gods of the garbage disposal. Im guessing the broccoli and the apple crispy shit bake added another 150 calories. As a snack after I got home it was these soy crisps that I bought that were yummy and low in cals but high in nutrition. I ate less than a full serving which probably added up to about 80 calories. Im going to add anther 150 calories onto todays food because lunch was really a big "who knows".
Im exhausted, so here are my totals, see you tomorrow, ill have much more to say.
Weight - 271
Breakfast
Sandwich with sausage (low fat smoked), cucumber, 1 tsp mayo, and one piece of whole wheat bread
calories - 230
Serving of orange juice
calories - 140
Lunch
Pot roast fiasco
calories - 500
Dinner
Chicken and Broccoli dinner with Kori :)
calories - 400
Snacks
Soy crisps
calories 80
150 calorie over estimation points
Totals
input - 1500 calories
output - 3000(basal metabolic rate)
calories lost - 1500
weight loss to date - 5.2 pounds
It was also a bad day for food. The folks was working with decided on eating at Zack's which was all plate specials. Thank god the food sucked. The only thing I felt right about was ordering the potroast which was too stringy, too salty, and had too much gravy on it. Thank goodness it really sucked because i didnt eat much of it at all. I ordered some mixed veggies with it that were just as much of a let down. They were practically inedible. I also got a cup of the soup with it which was very good. I was starving at this point so it was nice to actually feel good about eating something. I dont know the calorie content of any of this shit so im going to just say I ate about 500 calories. The soup had whole grain natural rice, black eyed peas, chopped up dried cured ham meat, and a nice wholesome broth. After that I cut a small piece off the cornbread and had that. Wasn't a total loss but I have no clue what I ate in terms of the numbers. For dinner, I cooked Kori and I some chicken scalopini with a creamy caper and lemon sauce. The chicken breasts were beat down thinner, and lightly dusted with some flower, pepper, garlic salt, and chipotle seasoning. I cooked them off in a pan with a scant amount of olive oil and then made the sauce with lemon juice, chicken broth, a TBSP of flower, and the capers. It cooked up immediately, thickened and made a great low cal sauce to dress up the chicken. According to the cook book each serving was 170 calories (if I remember correctly) but i think I had a bit more than a regular serving, so Ill call it 250 calories if u include the oil and the larger meat portion. I served this with broccoli that had lemon zest, garlic, and salt and pepper. For dessert, i attempted an apple crisp that turned into a total sloppy tasteless mess. Ill definitely have to find a low cal recipe for that because me "winging it" sucked. The oats and nuts and the little bit of sugar I put on top started burning too :( . I ate maybe 5 TBSP of this shit before it got offered up as a sacrifice to the gods of the garbage disposal. Im guessing the broccoli and the apple crispy shit bake added another 150 calories. As a snack after I got home it was these soy crisps that I bought that were yummy and low in cals but high in nutrition. I ate less than a full serving which probably added up to about 80 calories. Im going to add anther 150 calories onto todays food because lunch was really a big "who knows".
Im exhausted, so here are my totals, see you tomorrow, ill have much more to say.
Weight - 271
Breakfast
Sandwich with sausage (low fat smoked), cucumber, 1 tsp mayo, and one piece of whole wheat bread
calories - 230
Serving of orange juice
calories - 140
Lunch
Pot roast fiasco
calories - 500
Dinner
Chicken and Broccoli dinner with Kori :)
calories - 400
Snacks
Soy crisps
calories 80
150 calorie over estimation points
Totals
input - 1500 calories
output - 3000(basal metabolic rate)
calories lost - 1500
weight loss to date - 5.2 pounds
Tuesday, January 8, 2008
an interesting thing to think about
So it suddenly occurred to me that I can track how much weight I should be losing with how many calories Im cutting out of my diet through eating and exercise. Apparently, 3500 calories is equal to about a pound of human body fat. So I added up all of my calories lost since I have started counting calories and here are the results.
Calories Lost = 17,462
Calories in a Pound of Body Fat = 3500
Pounds I should have lost = 4.99
Pounds I have lost = I will have to tell you tomorrow when I weigh in, but I suspect that Im right at 5 pounds, give or take .4 pounds.
This is really cool to me. If I am correct with my prediction, then it also means that my counting system for food and exercise is fairly accurate, which is encouraging. It also means that I can figure out how many calories I must lose each day to reach my goal. Which at this point (assuming my correct prediction) would have to be another 52,500 calories lost which works out to be about 2,188 calories lost a day. Which I think I can totally do!!! I just have to keep exercising each day to reach this daily goal.
Everyone thinks that weight loss is a big huge mystery but I'm discovering that it really does boil down to simple mathematics. If you can couple this knowledge of weight loss with a motivated and disciplined approach to your food and your exercise, anyone can lose weight. Its self control and Im encouraged by the math that it actually works, and works as predicted. Lets hope I can stay as disciplined as I have so far.
-jonny
Calories Lost = 17,462
Calories in a Pound of Body Fat = 3500
Pounds I should have lost = 4.99
Pounds I have lost = I will have to tell you tomorrow when I weigh in, but I suspect that Im right at 5 pounds, give or take .4 pounds.
This is really cool to me. If I am correct with my prediction, then it also means that my counting system for food and exercise is fairly accurate, which is encouraging. It also means that I can figure out how many calories I must lose each day to reach my goal. Which at this point (assuming my correct prediction) would have to be another 52,500 calories lost which works out to be about 2,188 calories lost a day. Which I think I can totally do!!! I just have to keep exercising each day to reach this daily goal.
Everyone thinks that weight loss is a big huge mystery but I'm discovering that it really does boil down to simple mathematics. If you can couple this knowledge of weight loss with a motivated and disciplined approach to your food and your exercise, anyone can lose weight. Its self control and Im encouraged by the math that it actually works, and works as predicted. Lets hope I can stay as disciplined as I have so far.
-jonny
January 7th..back to the gym
So I got back into the gym today after 2 days finally. Good thing too, i gained back almost a pound! But im hoping that had partly to do with the fact that I had to weigh after just 5 hours of sleep. We shall see what tomorrow morning brings.
I went with Lisa, and Justin joined me as well. He's shopping around for a new gym and Im trying to convince him that the $25/month that UALR charges is a steal considering their facilities. Anyways, lisa went up to the elliptical and Justin and I stayed downstairs and he showed me some of the crossfit exercises that he does. I cant do pullups, and I was in no mood for situps, so I did squats, pull down bar, and bench presses, all on machines (except for the squats). It took me roughly 20 minutes to do 5 sets of 20 reps each. I varied my weight on the machines, started big but then went down a bit so i could keep up the speed that I was doing my reps. It got tough fast! And i barely did what I should be doing but it was a start. By the time I was done, my whole body felt weak, shakey, and it was a struggle to coordinate my movements. I guess that means I got in a good workout. I also did a machine that exercises your lower back muscles, but that was just to wind down. After that it was upstairs for 10 minutes on the bike. I was able to keep my heart rate above 150 BPM during the whole time which seemed good. All in all i felt pretty good about my workout, it was short, but intense, and I walked away knowing that my body got a good swift kick in the pants. Tomorrow I'll probably do 20 on the bike first and then try to repeat the same exercises i did today. The squats are really tough and I hope my legs will hold up after the biking.
Here's the totals for today.
Weight - 272.4
Breakfast
Bowl of high fiber oatmeal with cranberries and with a banana cut up in it.
calories - 220
One serving of my Yoplait + yogurt with extra fiber and active bacteria
calories - 110
Lunch
Double stack Turkey Subway sandwich (6 inch) with lots of veggies, wheat bread, and spicy mustard ( its cool because the double stack only has 40 more calories than the regular sandwich. Most of the calories in these sandwiches come from the bread but all in all i think it was a really nice balanced meal considering the lean protein and the veggie content)
Calories - 330 (Thanks for the treat Kori!! )
Snack
One slice of cantaloupe
calories - 35
Dinner
Sandwich with one slice whole grain bread, a cucumber, one serving of my low fat smoked sausage, and about a tsp of mayo.
calories - 230
Totals
intake - 925
output - 3000 + (im estimating) 600
caloric loss - 2675
Total Weight Loss - 3.8 pounds
I went with Lisa, and Justin joined me as well. He's shopping around for a new gym and Im trying to convince him that the $25/month that UALR charges is a steal considering their facilities. Anyways, lisa went up to the elliptical and Justin and I stayed downstairs and he showed me some of the crossfit exercises that he does. I cant do pullups, and I was in no mood for situps, so I did squats, pull down bar, and bench presses, all on machines (except for the squats). It took me roughly 20 minutes to do 5 sets of 20 reps each. I varied my weight on the machines, started big but then went down a bit so i could keep up the speed that I was doing my reps. It got tough fast! And i barely did what I should be doing but it was a start. By the time I was done, my whole body felt weak, shakey, and it was a struggle to coordinate my movements. I guess that means I got in a good workout. I also did a machine that exercises your lower back muscles, but that was just to wind down. After that it was upstairs for 10 minutes on the bike. I was able to keep my heart rate above 150 BPM during the whole time which seemed good. All in all i felt pretty good about my workout, it was short, but intense, and I walked away knowing that my body got a good swift kick in the pants. Tomorrow I'll probably do 20 on the bike first and then try to repeat the same exercises i did today. The squats are really tough and I hope my legs will hold up after the biking.
Here's the totals for today.
Weight - 272.4
Breakfast
Bowl of high fiber oatmeal with cranberries and with a banana cut up in it.
calories - 220
One serving of my Yoplait + yogurt with extra fiber and active bacteria
calories - 110
Lunch
Double stack Turkey Subway sandwich (6 inch) with lots of veggies, wheat bread, and spicy mustard ( its cool because the double stack only has 40 more calories than the regular sandwich. Most of the calories in these sandwiches come from the bread but all in all i think it was a really nice balanced meal considering the lean protein and the veggie content)
Calories - 330 (Thanks for the treat Kori!! )
Snack
One slice of cantaloupe
calories - 35
Dinner
Sandwich with one slice whole grain bread, a cucumber, one serving of my low fat smoked sausage, and about a tsp of mayo.
calories - 230
Totals
intake - 925
output - 3000 + (im estimating) 600
caloric loss - 2675
Total Weight Loss - 3.8 pounds
Monday, January 7, 2008
January 6th - the break continues
So the gym was closed today...and i let that be an excuse for not working out. It sucked, i drve all the way there and nothing... :(
Tomorrow I have a work out date with Lisa. And hopefully Justin will be there too so I can give him the tour, convince him to join up, and steal some info from him about how I can get the most out of my workout.
Today was a good day for food, i think my lowered activity level helped to level off my appetite. I've been snacking on cantaloupe too which I have heard helps curb the appetite slightly.
Justin gave me some advice tonight about how I should better balance out my meals with appropriate levels of protein and carbs (from veggies and fruit). Im going to try and implement some of this into my diet. Basically he said I need to be eating lean protein and carbs at each meal in the following proportions: size and thickness of my palm for the proteins and size of my fist for the carbs. He said i need to be getting most of my carbs from fruits and veggies and not from rice and pasta and grains. I agree and I disagree. I wont be cutting those out completely, but I have cut them down a lot and what was left behind is only whole grain pasta, rice, bread etc. My rule of thumb is buy what looks to be the most difficult to digest and what has the most fiber, lol. My oatmeal has 6 grams of fiber in per serving, my bread has 8 grams of fiber in it per slice, and my pasta has 4. This is an "assload" of fiber (get it!!?? snickers...), which i think is good for my diet. It will slow down the absorption of sugars into my bloodstream thus leveling off my blood sugar throughout the day, require a lot of energy to digest, and of course do all the other great things fiber does!!
So anyways, i implemented his suggestions into my dinner just now. I took 3 chicken breast tenders (fresh) and chopped them up with 2 organic carrots. I probably could have had 4 carrots to reach the fist size but i wasnt that hungry and i think i might have been slightly heavy on the protein side anyways. So i sauteed all that up with some olive oil, black pepper, a tiny pinch of kosher salt, then added a tablespoon or two of soy sauce, some water, and a large tablespoon of brown sugar and some garlic to make a glaze. I discovered that I had way too much liquid in the pan to make the sauce glaze before I overcooked the chicken. This gave me a brilliant idea of how to cut some unnecessary calories without losing any flavor! Just pour off most of the liquid and leave behind a few tablespoons of it to reduce and form the glaze. This was great because it essentially poured off most of the oil, most of the brown sugar, and the extra salt that I didnt need. I bet I got rid of at least 125 calories just by doing that (oil + sugar added up to almost 180 calories). It was brilliant! My glaze worked perfectly, had the best balance of salty and sweet, and it didnt overwhelm the natural flavors of the chicken, carrots, pepper and garlic powder. It was really delicious. Its great how just a little bit of thought can turn the most banal of meals into something that will dance in your mouth and not in your man boobs!
So here's my totals for the day
Weight - 271.6
Breakfast
Sandwich with 2 slices of whole grain bread, a cucumber, a serving of my sausage, and a TBSP of mayo.
calories - 350
Lunch
6 (the smallest ones) of my meatballs from the day before and a half cup of chunky marinara.
Calories - 400
Snacks
tube of salted cashews
calories - 330
One bottle of lipton green tea (antifreeze...but this shit is like crack)
calories - 160
2 slices of cantaloupe
calories - 70
Dinner
Aforementioned Recipe with chicken, carots, and soy/brown sugar/garlic glaze
Calories - 250
Totals
intake - 1560
Output - 3000
Caloric Loss - 1440
Total Weight Loss - 4.6 pounds
P.S. I think today was a good diet. It was diverse, not indulgent but not retardedly ascetic either. Im not trying to be a Buddhist monk here, I dont have anything to prove as far as how much I can deny myself. I think it was fairly well balanced and I feel good right now. The only change I can think of is to not eat 330 calories of nuts as a snack, I should have taken along some fruits with me and only had a few tablespoons of those cashews. See ya tomorrow everyone! (all 2 of you im sure!)
Tomorrow I have a work out date with Lisa. And hopefully Justin will be there too so I can give him the tour, convince him to join up, and steal some info from him about how I can get the most out of my workout.
Today was a good day for food, i think my lowered activity level helped to level off my appetite. I've been snacking on cantaloupe too which I have heard helps curb the appetite slightly.
Justin gave me some advice tonight about how I should better balance out my meals with appropriate levels of protein and carbs (from veggies and fruit). Im going to try and implement some of this into my diet. Basically he said I need to be eating lean protein and carbs at each meal in the following proportions: size and thickness of my palm for the proteins and size of my fist for the carbs. He said i need to be getting most of my carbs from fruits and veggies and not from rice and pasta and grains. I agree and I disagree. I wont be cutting those out completely, but I have cut them down a lot and what was left behind is only whole grain pasta, rice, bread etc. My rule of thumb is buy what looks to be the most difficult to digest and what has the most fiber, lol. My oatmeal has 6 grams of fiber in per serving, my bread has 8 grams of fiber in it per slice, and my pasta has 4. This is an "assload" of fiber (get it!!?? snickers...), which i think is good for my diet. It will slow down the absorption of sugars into my bloodstream thus leveling off my blood sugar throughout the day, require a lot of energy to digest, and of course do all the other great things fiber does!!
So anyways, i implemented his suggestions into my dinner just now. I took 3 chicken breast tenders (fresh) and chopped them up with 2 organic carrots. I probably could have had 4 carrots to reach the fist size but i wasnt that hungry and i think i might have been slightly heavy on the protein side anyways. So i sauteed all that up with some olive oil, black pepper, a tiny pinch of kosher salt, then added a tablespoon or two of soy sauce, some water, and a large tablespoon of brown sugar and some garlic to make a glaze. I discovered that I had way too much liquid in the pan to make the sauce glaze before I overcooked the chicken. This gave me a brilliant idea of how to cut some unnecessary calories without losing any flavor! Just pour off most of the liquid and leave behind a few tablespoons of it to reduce and form the glaze. This was great because it essentially poured off most of the oil, most of the brown sugar, and the extra salt that I didnt need. I bet I got rid of at least 125 calories just by doing that (oil + sugar added up to almost 180 calories). It was brilliant! My glaze worked perfectly, had the best balance of salty and sweet, and it didnt overwhelm the natural flavors of the chicken, carrots, pepper and garlic powder. It was really delicious. Its great how just a little bit of thought can turn the most banal of meals into something that will dance in your mouth and not in your man boobs!
So here's my totals for the day
Weight - 271.6
Breakfast
Sandwich with 2 slices of whole grain bread, a cucumber, a serving of my sausage, and a TBSP of mayo.
calories - 350
Lunch
6 (the smallest ones) of my meatballs from the day before and a half cup of chunky marinara.
Calories - 400
Snacks
tube of salted cashews
calories - 330
One bottle of lipton green tea (antifreeze...but this shit is like crack)
calories - 160
2 slices of cantaloupe
calories - 70
Dinner
Aforementioned Recipe with chicken, carots, and soy/brown sugar/garlic glaze
Calories - 250
Totals
intake - 1560
Output - 3000
Caloric Loss - 1440
Total Weight Loss - 4.6 pounds
P.S. I think today was a good diet. It was diverse, not indulgent but not retardedly ascetic either. Im not trying to be a Buddhist monk here, I dont have anything to prove as far as how much I can deny myself. I think it was fairly well balanced and I feel good right now. The only change I can think of is to not eat 330 calories of nuts as a snack, I should have taken along some fruits with me and only had a few tablespoons of those cashews. See ya tomorrow everyone! (all 2 of you im sure!)
Sunday, January 6, 2008
January 5th - taking a break
So I didnt exercise today, decided it was a good idea to take a break (and I was feeling lazy and not really interested in getting out). I'm a little depressed today too so I think that had something to do with it as well. Tomorrow will be different though, I'll definitely be heading to the gym to work out and hopefully I can talk charlie into a bike ride as well. I downloaded the new radiohead album today. Its really amazing.
I have a fun food fact for all of you to think about. Cantaloupe is a really great food. Just one slice (1/8th of a large cantaloupe) has about 70% of the vitamins A, and C that you need in a day. We all know that vitamin C is a great anti-oxidant and will keep you from getting skurvy, but vitamin A is one of those nutrients we take for granted in the developed world. Its essential for healthy bone and cell growth, good vision, and healthy production and maintenance of mucous membranes. That last one is a biggy because it has consequences on all sorts of different biological functions (immunity, digestion, vision, etc). Many people in 3rd world nations suffer from vitamin A deficiencies which can become major health issues if it isnt addressed. The vitamin A that is in cantaloupe and all other plant forms is really beta carotene. True vitamin A (retinol) is found in animal sources like livers, eggs, milk (not in fat free), and butter for example. When we eat fruits and veggies that contain Vitamin A we are really eating Beta Carotene. The good news is that our body will convert this nutrient into the retinol and store it in our livers for when we need it. Remember though, these are fat soluble vitamins so if you want your body to be able to take advantage of this very important nutrient you have to eat foods with it that have some fat. Fat is not the devil, its not bad for you, it is essential, and this is one very good example of that (one reason why fat free milk is a shitty food). Other foods that are high in this nutrient include carrots, broccoli leaves (not the florets), pumpkin, sweet potatoes, kale, collard greens, and several tropical fruits. There's a good reason (other than taste) why southerners love to put pork fat into collard greens. Namely, it helps u take advantage of the nutritional content of the greens! How cool!
Here's the days totals
Weight - 271.8 pounds
Breakfast
half cup of Cottage cheese
calories - 130
1 Medium Bosc Pear
calories - 100
7 small meatballs I made out of ground bison meat, one stale piece of whole grain bread, a tsp of olive oil, and some spices.
calories - 400
Lunch
2 slices of cantaloupe
calories - 70
One serving of my low fat sausage
calories - 80
Dinner
1 Catfish fillet baked with a tsp of olive oil served with one zucchini chopped up and sauteed with 3/4 of a tbsp of olive oil, garlic powder, pepper, thyme, and capers and I made a sauce with a TBSP of mayo. I then added this all to the baking dish for 2 more minutes of cooking in the oven. I couldnt finish the fish because it was too salty (i fucked it up). The sauce all got drained off because the mayo just turned to oil and I left it off my plate. Because i didnt finish and I poured off most of the oil after cooking im going to say this was about 250 calories.
calories - 250
Snacks
I havnt had really any snacks today except a bite or two of some turkey breast slices (maybe 25 calories) and a swig of cranberry juice (another 30 calories)
calories - 55
Cup of Mango Tea with 1 TBSP of honey
calories - 80
Because this is barely 1100 calories Im going to eat another 230 calories in snacks before I go to bed. It will likely a sandwich with one slice of whole wheat bread, little bit of mayo, and a cucumber.
calories - 230
Totals
Intake - 1395 Calories
Output - 3000 (basal metabolic rate)
Caloric Loss - 1605 Calories
Weight - 271.8 pounds (almost 5 pounds!!)
-jonny
I have a fun food fact for all of you to think about. Cantaloupe is a really great food. Just one slice (1/8th of a large cantaloupe) has about 70% of the vitamins A, and C that you need in a day. We all know that vitamin C is a great anti-oxidant and will keep you from getting skurvy, but vitamin A is one of those nutrients we take for granted in the developed world. Its essential for healthy bone and cell growth, good vision, and healthy production and maintenance of mucous membranes. That last one is a biggy because it has consequences on all sorts of different biological functions (immunity, digestion, vision, etc). Many people in 3rd world nations suffer from vitamin A deficiencies which can become major health issues if it isnt addressed. The vitamin A that is in cantaloupe and all other plant forms is really beta carotene. True vitamin A (retinol) is found in animal sources like livers, eggs, milk (not in fat free), and butter for example. When we eat fruits and veggies that contain Vitamin A we are really eating Beta Carotene. The good news is that our body will convert this nutrient into the retinol and store it in our livers for when we need it. Remember though, these are fat soluble vitamins so if you want your body to be able to take advantage of this very important nutrient you have to eat foods with it that have some fat. Fat is not the devil, its not bad for you, it is essential, and this is one very good example of that (one reason why fat free milk is a shitty food). Other foods that are high in this nutrient include carrots, broccoli leaves (not the florets), pumpkin, sweet potatoes, kale, collard greens, and several tropical fruits. There's a good reason (other than taste) why southerners love to put pork fat into collard greens. Namely, it helps u take advantage of the nutritional content of the greens! How cool!
Here's the days totals
Weight - 271.8 pounds
Breakfast
half cup of Cottage cheese
calories - 130
1 Medium Bosc Pear
calories - 100
7 small meatballs I made out of ground bison meat, one stale piece of whole grain bread, a tsp of olive oil, and some spices.
calories - 400
Lunch
2 slices of cantaloupe
calories - 70
One serving of my low fat sausage
calories - 80
Dinner
1 Catfish fillet baked with a tsp of olive oil served with one zucchini chopped up and sauteed with 3/4 of a tbsp of olive oil, garlic powder, pepper, thyme, and capers and I made a sauce with a TBSP of mayo. I then added this all to the baking dish for 2 more minutes of cooking in the oven. I couldnt finish the fish because it was too salty (i fucked it up). The sauce all got drained off because the mayo just turned to oil and I left it off my plate. Because i didnt finish and I poured off most of the oil after cooking im going to say this was about 250 calories.
calories - 250
Snacks
I havnt had really any snacks today except a bite or two of some turkey breast slices (maybe 25 calories) and a swig of cranberry juice (another 30 calories)
calories - 55
Cup of Mango Tea with 1 TBSP of honey
calories - 80
Because this is barely 1100 calories Im going to eat another 230 calories in snacks before I go to bed. It will likely a sandwich with one slice of whole wheat bread, little bit of mayo, and a cucumber.
calories - 230
Totals
Intake - 1395 Calories
Output - 3000 (basal metabolic rate)
Caloric Loss - 1605 Calories
Weight - 271.8 pounds (almost 5 pounds!!)
-jonny
Saturday, January 5, 2008
January 4th
Uneventful day today. I did have much stronger hunger pangs today then ever before. I'm guessing my body is starting to wonder "what the fuck??". I exercised today with lisa at the gym. We both biked for 20 minutes (strenuously) and then went for a 1.25 mile power walk. Kind of an easy workout but its ok...i needed to give the weights a rest, I'll get back into them tomorrow after my ride with charlie. He wants me to bike 14 miles. I think I will.
Here's the totals!
Weight - 273.6
Breakfast
One piece of whole grain toast with 1 TBSP honey
calories - 180
half cup of cottage cheese
calories - 110
Yo + yogurt with fiber
calories - 110
Lunch
6 inch turkey sub with mustard and veggies on wheat bread
calories - 290
Snacks
Small Banana
calories - 100
Large Pear
calories - 100
2 TBSP of trail mix
calories - 80
Dinner
Sandwich with one serving low fat smoked sausage, cut up cucumber, one slice of whole grain bread, and 1 TBSP of mayo
calories - 260
Exercise
20 minutes vigorous stationary cycling - 430 calories
1.25 miles power walking - 200 calories
TOTALS
Intake - 1120 calories
Output - 3000 (basal) + 630 = 3630 calories
Caloric Loss - 2510 Calories
As you can see, im not quite up to my 4000 calories burned goal yet, but I think I've made pretty good progress. I have met my goal of losing 2500 calories a day. Lets see what the scale says tommorow.
-jonny
Here's the totals!
Weight - 273.6
Breakfast
One piece of whole grain toast with 1 TBSP honey
calories - 180
half cup of cottage cheese
calories - 110
Yo + yogurt with fiber
calories - 110
Lunch
6 inch turkey sub with mustard and veggies on wheat bread
calories - 290
Snacks
Small Banana
calories - 100
Large Pear
calories - 100
2 TBSP of trail mix
calories - 80
Dinner
Sandwich with one serving low fat smoked sausage, cut up cucumber, one slice of whole grain bread, and 1 TBSP of mayo
calories - 260
Exercise
20 minutes vigorous stationary cycling - 430 calories
1.25 miles power walking - 200 calories
TOTALS
Intake - 1120 calories
Output - 3000 (basal) + 630 = 3630 calories
Caloric Loss - 2510 Calories
As you can see, im not quite up to my 4000 calories burned goal yet, but I think I've made pretty good progress. I have met my goal of losing 2500 calories a day. Lets see what the scale says tommorow.
-jonny
Friday, January 4, 2008
January 3rd
So I did it today! I finally got myself a gym membership. Actually I renewed my fake UALR membership that I got a couple of years ago back when I was playing a lot of racquet ball with my co-workers. Its only 25 bucks a month which is totally affordable and their facilities are really quite good. I had intended on working out with my friend Lisa who works for UALR but she forgot her workout clothes and totally sucks because of that. Its ok though, she would have just slowed me down with all of her antics anyways. So I biked on this exercise bike for 20 minutes. I plugged in some kind of automatic routine and the bike tells me when to exert more energy such as a hill or less energy (going down a hill). I set the thing for level 12 and that seemed to be the ticket. What pissed me off though was it only said I burned 200 calories!! WTF? That cant be right. Im guessing its calculations are based on how much energy I produce using the thing (its self powered). According to my Interactive health Calories burned Calculator , vigorous stationary biking should have burned about 430 calories. I'm going to use that amount. I then went downstairs and did some lower weight higher rep weight machine work. I did bench presses (2 sets of 10 reps at 60 pounds), then 1 set each of those machines that make u push your legs out and push your legs in (15 reps at 50 pounds). I did this circuit twice. I then went and did a circuit of lower back extensions (15 reps at 180 pounds), abdominal isolation machine (10 reps at 50 pounds) and whatever the machine is that is like bench pressing but in reverse (10 reps at 60 pounds). I did this twice as well. Id say this all took me about 15 minutes. I tried to do them all together with no breaks but i didnt time myself. Tomorrow I will time myself and make sure that whatever i do downstairs takes me 20 minutes to accomplish. I estimate this burned about 200 calories. I'll have to be careful with the weight lifting. Though I want to gain some muscle mass, im more interested in just toning what I have already to increase my metabolism. If i build up too much muscle i'll likely end up weighing more than when I started. So it will be high reps/low weight and hopefully that will help me tone up instead of bulk up. I have a history of building a lot of muscle fast from weight lifting and im trying to avoid that.
It wasn't the most strenuous workout I could have done but it was a start. I'm going to try to get to the gym at least once a day from here on out. I may take a day or two off each week but the eventual goal will be to get a workout twice a day, one at the gym and one at home or office doing the simplefit exercises. They are basically self regulated exercises u do with your body like pullups, pushups, and squats. I cant imagine meeting my goal of 20 pounds in a month unless im doing that.
Breakfast
one packet Sturms village farm whole grain oatmeal with cranberry and a tbsp of honey
calories - 180
Yoplait lowfat strawberry yogurt
calories - 170
Lunch
2 onces pistachios (in shell)
Calories - 200
Exercise Snacks
Sobe Life water
calories - 100
2 TBSP of trail mix
calories - 100
Dinner
2 baby cucumbers with creole seasoning
calories - 30 calories
Thai rice noodle soup with spring vegetables
calories - 270
2.3 oz Smoked Lowfat Turkey and pork sausage
calories - 100
1 small banana
calories - 100
Excercise
20 minutes stationary biking - 430 calories burned
15 minutes weight lifting (vigorous) - 200 calories burned
Totals
intake - 1250 calories
output - 3000 calories + 630 calories = 3630 calories
caloric loss - 2380
Weight for today (this morning) - 274.2 pounds!!! Whoo Hoo!!
It wasn't the most strenuous workout I could have done but it was a start. I'm going to try to get to the gym at least once a day from here on out. I may take a day or two off each week but the eventual goal will be to get a workout twice a day, one at the gym and one at home or office doing the simplefit exercises. They are basically self regulated exercises u do with your body like pullups, pushups, and squats. I cant imagine meeting my goal of 20 pounds in a month unless im doing that.
Breakfast
one packet Sturms village farm whole grain oatmeal with cranberry and a tbsp of honey
calories - 180
Yoplait lowfat strawberry yogurt
calories - 170
Lunch
2 onces pistachios (in shell)
Calories - 200
Exercise Snacks
Sobe Life water
calories - 100
2 TBSP of trail mix
calories - 100
Dinner
2 baby cucumbers with creole seasoning
calories - 30 calories
Thai rice noodle soup with spring vegetables
calories - 270
2.3 oz Smoked Lowfat Turkey and pork sausage
calories - 100
1 small banana
calories - 100
Excercise
20 minutes stationary biking - 430 calories burned
15 minutes weight lifting (vigorous) - 200 calories burned
Totals
intake - 1250 calories
output - 3000 calories + 630 calories = 3630 calories
caloric loss - 2380
Weight for today (this morning) - 274.2 pounds!!! Whoo Hoo!!
Thursday, January 3, 2008
Its official...
So i bought my scale tonight during my late night trip to wallmart to buy some toiletries (gotta love that apricot scrub and astringent! - im such a metrosexual sometimes), oil for my car and some food for the next day. Time flew by me tonight as I was getting my new printer working and all of a sudden it was 11 and too late to do any real grocery shopping. So I bought myself the digital scale, and some food for dinner and tomorrow's breakfast and Lunch.
After I ate my dinner it was time to weigh in. The results...276.2 pounds. I'm pissed. I'm also kind of pleased. I just know that I weighed at least 5-7 pounds more when i decided to do all of this and the past week has seen me lowering my food intake as well as increasing my activity slightly. So hopefully I am correct and the weight really will be slipping off me, especially once I actually get my activity up to par for every day of the work week. From now on, my daily weight will be recorded in the blog and I'll be checking it every morning after my "routine" if you know what I mean. I figure that will be the most consistent and accurate time of the day to check in.
As I mentioned, I bought some food at wallmart. Tonight's dinner was a lean cuisine microwave dinner composed of noodles, veggies, an asian tasting sweet sauce and some ornamentally shaped chicken nuggets. I know, i didn't prepare it. But its late and i need to consciously start working on a normal schedule and cooling food at midnight is stupid. Luckily, that delectable pile of nutritional morsels was only 330 calories. It was high in sodium but it certainly had some nutritional value in it so my penance of guilt wont have to be very expensive. My really exciting purchase was a box of packets of instant organic whole grain oatmeal!!! I didn't read the whole label but these little fuckers have 6 grams of fiber in them per serving!! I'm very impressed and excited about that! I was getting teased the other night over my interest in eating higher fiber foods but I don't care, fiber is really wonderful stuff. Aside from the fact that your body's digestive tract needs lots of soluble and in-soluble fiber to work correctly, regularly, and consistently, it also has numerous other benefits. There is ample evidence that eating diets high in fiber lowers cholesterol serum levels in the bloodstream, lowers blood pressure, and can significantly reduce one's risk of developing colon and other types of cancers. I have often been amazed by just how little fiber shows up on the nutritional information panels of just about every food out there. You really have to work to get it in. The upside to eating plenty of fiber is that if you are getting it dietarily, you are also getting plenty of good healthy beneficial foods that are likely lacking in all of our diets. I don't mean to say we should all go chew on some wood, but perhaps we should all try to get at least 30 grams of fiber each day!! Imagine how much better we could feel?!! I just learned that the average american only gets about 14 grams of fiber in their diet which is far lower than the 30 grams average that is best for men and women (25-30 for women and 30-38 for men). Also, if you get a lot of soluble fiber in your diet, you can feel fuller longer as well as stabilize the amount of sugars that are getting into your bloodstream because this kind of fiber slows down your bodies ability to digest foods containing carbohydrates. So anyways, i am going to try and make sure that I get as much fiber into my day as possible, it will help in all sorts of ways!
I didn't do much exercise today. But at the office I did go through a few reps of situps and pushups. Again, im disgusted in my shape right now. It really is discouraging discovering how hard it is to do the simplest of exercises. I did 4 pushups, then I went and did ten real gym class style situps. 5 more pushups, then I did 7 situps, and then I did 5 more pushups except the last set was done on my knees. It was enough to get my heart going, to discourage me because of how hard it was, and to make me feel a little better about not making the day completely sedentary. Tomorrow, the gym at UALR opens back up so im going to renew my membership there and work out with lisa at 5. I'm excited, and I am also scared to go in there and be seen for all that I am not. Oh well, I'll get over it, and hopefully become much more.
Here's todays lists
weight - 276.2 pounds (this is my starting point, to achieve my goal, i have to reach 256.2 pounds by the morning of feb. 1st)
Breakfast
egg salad made with 2 eggs, 1 tbsp mayo, 1 tsp whole ground mustard on 6 breton crackers.
calories - 680
Lunch
2 once bag of salted roasted cashews
calories - 300
Dinner
1 oz of deli turkey meat i snacked on while waiting for my microwave to stop bombarding my food with high energy radio waves.
1 lean cuisine meal of noodles, veggies, and adult styled chicken nuggets (sesame chicken)
calories - 355
totals
intake - 1335
Output - 3000 (basal) + 250
Caloric loss - 1915
-jonny o
After I ate my dinner it was time to weigh in. The results...276.2 pounds. I'm pissed. I'm also kind of pleased. I just know that I weighed at least 5-7 pounds more when i decided to do all of this and the past week has seen me lowering my food intake as well as increasing my activity slightly. So hopefully I am correct and the weight really will be slipping off me, especially once I actually get my activity up to par for every day of the work week. From now on, my daily weight will be recorded in the blog and I'll be checking it every morning after my "routine" if you know what I mean. I figure that will be the most consistent and accurate time of the day to check in.
As I mentioned, I bought some food at wallmart. Tonight's dinner was a lean cuisine microwave dinner composed of noodles, veggies, an asian tasting sweet sauce and some ornamentally shaped chicken nuggets. I know, i didn't prepare it. But its late and i need to consciously start working on a normal schedule and cooling food at midnight is stupid. Luckily, that delectable pile of nutritional morsels was only 330 calories. It was high in sodium but it certainly had some nutritional value in it so my penance of guilt wont have to be very expensive. My really exciting purchase was a box of packets of instant organic whole grain oatmeal!!! I didn't read the whole label but these little fuckers have 6 grams of fiber in them per serving!! I'm very impressed and excited about that! I was getting teased the other night over my interest in eating higher fiber foods but I don't care, fiber is really wonderful stuff. Aside from the fact that your body's digestive tract needs lots of soluble and in-soluble fiber to work correctly, regularly, and consistently, it also has numerous other benefits. There is ample evidence that eating diets high in fiber lowers cholesterol serum levels in the bloodstream, lowers blood pressure, and can significantly reduce one's risk of developing colon and other types of cancers. I have often been amazed by just how little fiber shows up on the nutritional information panels of just about every food out there. You really have to work to get it in. The upside to eating plenty of fiber is that if you are getting it dietarily, you are also getting plenty of good healthy beneficial foods that are likely lacking in all of our diets. I don't mean to say we should all go chew on some wood, but perhaps we should all try to get at least 30 grams of fiber each day!! Imagine how much better we could feel?!! I just learned that the average american only gets about 14 grams of fiber in their diet which is far lower than the 30 grams average that is best for men and women (25-30 for women and 30-38 for men). Also, if you get a lot of soluble fiber in your diet, you can feel fuller longer as well as stabilize the amount of sugars that are getting into your bloodstream because this kind of fiber slows down your bodies ability to digest foods containing carbohydrates. So anyways, i am going to try and make sure that I get as much fiber into my day as possible, it will help in all sorts of ways!
I didn't do much exercise today. But at the office I did go through a few reps of situps and pushups. Again, im disgusted in my shape right now. It really is discouraging discovering how hard it is to do the simplest of exercises. I did 4 pushups, then I went and did ten real gym class style situps. 5 more pushups, then I did 7 situps, and then I did 5 more pushups except the last set was done on my knees. It was enough to get my heart going, to discourage me because of how hard it was, and to make me feel a little better about not making the day completely sedentary. Tomorrow, the gym at UALR opens back up so im going to renew my membership there and work out with lisa at 5. I'm excited, and I am also scared to go in there and be seen for all that I am not. Oh well, I'll get over it, and hopefully become much more.
Here's todays lists
weight - 276.2 pounds (this is my starting point, to achieve my goal, i have to reach 256.2 pounds by the morning of feb. 1st)
Breakfast
egg salad made with 2 eggs, 1 tbsp mayo, 1 tsp whole ground mustard on 6 breton crackers.
calories - 680
Lunch
2 once bag of salted roasted cashews
calories - 300
Dinner
1 oz of deli turkey meat i snacked on while waiting for my microwave to stop bombarding my food with high energy radio waves.
1 lean cuisine meal of noodles, veggies, and adult styled chicken nuggets (sesame chicken)
calories - 355
totals
intake - 1335
Output - 3000 (basal) + 250
Caloric loss - 1915
-jonny o
Wednesday, January 2, 2008
Wesley Willis may have been a smart man
So I was telling my buddy charlie today about wesley willis. He was this cult musician who created over 1000 completely stupid and silly songs before his death a few years ago. He was a schizophrenic and created quite a following for himself. Well I found this and I laughed so hard I wanted to share it with you.
I'll post my progress later tonight!
-jonny
I'll post my progress later tonight!
-jonny
Tuesday, January 1, 2008
happy new year everyone! I'll keep it quick today because im lazy tonight. I didnt really do much today, no exercise, not much of anything, feels like Sunday. So tomorrow I'll be going to work and finishing up some projects and hopefully I'll go work out somehow...it may just be a walk. Anyways, here's what I ate today.
Breakfast
Potato Pancakes that I made over at jamie's with leftover mashed potatoes I made for christmas dinner. I dont think they were too bad because they were small. I had four of them with maybe 3 tablespoons of maple syrup and raisins on them. Im gonna go out on a limb and say it was probably 600 calories.
Lunch
Sandwich made with whole wheat bread (2 slices), 1 TBSP mayo, 3 oz leftover potroast.
4 strawberries. (did you know that a medium strawberry has only 4 calories??!! I think i will be buying more of these guys!!)
-calories- 456
Dinner
1 serving of whole wheat macaroni with half a cup of chunky marinara, some garlic, 4 or 5 baby carrots, and a large handful of broccoli all steamed together.
-calories- 400
Totals
Intake - 1456
Ouput - 3000 (basal metabolic rate)
Caloric loss - 1544
So tomorow I think I'll make a trip to the grocery store and pick up some food for the week. Any suggestions?
Breakfast
Potato Pancakes that I made over at jamie's with leftover mashed potatoes I made for christmas dinner. I dont think they were too bad because they were small. I had four of them with maybe 3 tablespoons of maple syrup and raisins on them. Im gonna go out on a limb and say it was probably 600 calories.
Lunch
Sandwich made with whole wheat bread (2 slices), 1 TBSP mayo, 3 oz leftover potroast.
4 strawberries. (did you know that a medium strawberry has only 4 calories??!! I think i will be buying more of these guys!!)
-calories- 456
Dinner
1 serving of whole wheat macaroni with half a cup of chunky marinara, some garlic, 4 or 5 baby carrots, and a large handful of broccoli all steamed together.
-calories- 400
Totals
Intake - 1456
Ouput - 3000 (basal metabolic rate)
Caloric loss - 1544
So tomorow I think I'll make a trip to the grocery store and pick up some food for the week. Any suggestions?
Monday, December 31, 2007
New Years Eve
So today is new years eve. I start on my goal officially tomorrow. Tonight I'll be dining with My best friend Jamie and her beautiful friends Erin and her husband Justin. And then its off to party some and toast in the new year. I know it sounds cheesy me making this big weight loss commitment on New Years but i figured what the hell, the timing is right. I have never been one to make New Years resolutions. Everyone always fails at them, they are stupid. To me this is just a guide post, not really a new beginning. I'm marking this day to begin a new process of living. I wish more people could do the same thing. Instead of making resolutions to change who they are and what they do, it would be great if people would resolve to grow and better themselves through good and healthy choices and actions. So this year, I resolve to really act on the examinations of my life.
Its been pretty uneventful for me today as far as eating and exercising. The only real exercise I have had was dragging the 100 pound crate that contained my new printer up a flight of stairs and setting it up. Its been kinda a crappy day so I haven't really been that hungry. I'm hoping tonight I can just focus on what I do have and what I am; and have a really good time.
So here's my intake today.
Breakfast
1/2 cup cottage cheese with 2 tbsp's pear preserves.
- calories - 220
Half cup Kashi Go Lean Cereal (this stuff is loaded with fiber, ill have to buy some more. It has like 8 grams of fiber per 1 cup serving!!!)
- calories - 100
Lunch
2 once bag of Honey Roasted Peanuts
- calories - 310
Dinner
I'll be eating at bosco's tonight in the rivermarket. No clue what I'll have but I'll try to keep it reasonable. Im guessing its gonna be a 1000 calorie night with dinner and drinks. Then there is party drinking which is totally gonna blow it for me. But for now who cares, its my last night.
- calories - 1000 + whatever I drink after
Totals
Intake - 1630 + cals
Output - 3000 cals (basal metabolic rate)
Caloric Loss - probably a 1000 calories, give or take.
-jonny
Its been pretty uneventful for me today as far as eating and exercising. The only real exercise I have had was dragging the 100 pound crate that contained my new printer up a flight of stairs and setting it up. Its been kinda a crappy day so I haven't really been that hungry. I'm hoping tonight I can just focus on what I do have and what I am; and have a really good time.
So here's my intake today.
Breakfast
1/2 cup cottage cheese with 2 tbsp's pear preserves.
- calories - 220
Half cup Kashi Go Lean Cereal (this stuff is loaded with fiber, ill have to buy some more. It has like 8 grams of fiber per 1 cup serving!!!)
- calories - 100
Lunch
2 once bag of Honey Roasted Peanuts
- calories - 310
Dinner
I'll be eating at bosco's tonight in the rivermarket. No clue what I'll have but I'll try to keep it reasonable. Im guessing its gonna be a 1000 calorie night with dinner and drinks. Then there is party drinking which is totally gonna blow it for me. But for now who cares, its my last night.
- calories - 1000 + whatever I drink after
Totals
Intake - 1630 + cals
Output - 3000 cals (basal metabolic rate)
Caloric Loss - probably a 1000 calories, give or take.
-jonny
Sunday, December 30, 2007
Food and plans
Another thing that you will see in each of my daily blogs will be what food I eat. Each day I will be posting everything that I eat and I'll try to estimate the calorie count of each thing that goes into my body. Ive decided I need to cut out all unhealthy foods.
By unhealthy i mean processed and fast. Not necessarily low in fat or calories, but just low in nutritional value as well as wholesome content. So this means no partially or fully hydrogenated oils. Ill be checking labels and if it doesn't have only real and unaltered fat from animals or vegetables in it, I will not be putting it in my body. This sucks because i have a sweet tooth, so it looks like if I want to have something baked or sweet, I'm likely going to have to make it myself. I'm also going to cut out all high fructose corn syrup containing products. So no juices, sodas, or sweets with that. If it is sweet, it better be plain old sugar or honey. I wont be jumping onto the no fat low cal food bandwagon. I believe that most low fat low cal foods are heavily processed and don't really have much to offer my body except guaranteed hunger an hour later. This means that I'm only going to be buying full fat dairy products with the exception of yogurt. Its really damn tough to find yogurt in anything stronger than lowfat, and im fine with that. The nutritional value of it is so high that I can give that up. Everything will be whole grain, and i'll be leaning more heavily on organic produce and dairy products. Meats will be lean, with an emphasis on fish more than chicken or beef. And snacking will have to become mostly fruits and vegetables due to their high nutritional values and low calorie values.
I am also going to have to cut out fast food completely, this will be really tough because my office is directly across the street from a burger king, and I love their 99 cent menu. I wish i was strong enough to act on my disgust for fast food. It tastes so good but it is so wrong. It really is America's original sin. We dont have a healthy relationship with food, its all too fast and too processed. I am going to be meal planning and cooking every meal that I have for the next month (starting new year's day). If I eat out, which will have to be rare, i'll do my best to make smart choices.
So tonight I was curious about what I have to do to lose weight. Its simple, I have to take in less calories than I consume. Its simple math, everybody knows this. So I went to a site that can roughly calculate how many calories a person burns based on their height, weight, age, sex, and activity level. I'm 5'10" tall, weigh approximately 280 pounds, 27 years of age, male, and unfortunately I had to pick the sedentary box for my activity level. To my surprise, my body consumes (needs) roughly 3000 calories a day! If I work out 1-2 times a week then my caloric needs will go up to about 3500 calories. Thats a whole lot more than i expected and a bit of a relief. Everything that I have read says that for about every 500 calories a day that I keep out of the equation, i can lose about a pound a week. So if I were to eat 2000 calories a day and do no exercise, I should lose 2 pounds a week. But that wont do, because I'll miss my goal come Feb. 1st by about 12 pounds. I need to lose 5 pounds per week. Im hoping that my loss will start out high as i begin so that I wont have to completely starve myself. But it is becoming more and more of a reality that I need to quickly step up my activity level so that I can burn more calories. My goal my first week is to consume 1500 calories each day and use 4000 calories each day through exercise and my own basal metabolic rate.
So this is what I did today :
Breakfast
*leftover spaghetti with 1.5 - 1 once meatballs and about a cup of cooked spaghetti (with marinara sauce). This was about half of what I was give at the restaurant yesterday and im guessing its realistically 3/4 of what a real serving should be.
- calories - 450
*about half of the tiramisu that came with my lunch yesterday with Kori (thank goodness it was gross)
- calories - about 250
Lunch
*3/4 of a cup of regular cottage cheese and 2 tablespoons of pear preserves.
- calories - about 280
*Egg-salad made with 2 large eggs, 1 Tbsp mayo, 1 tsp mustard, salt and spices served with 6 breton crackers.
- calories - about 680 (wow, a lot more than i thought was possible...eggs are jam packed with energy at 220 cals a piece. Next time ill be taking out the yolks)
Snacks
*3 breton crakcers
- calories - about 80
*Bottle of Gatoraid when i was riding
- calories - 140
Dinner
*Salad with low cal balsamic dressing, chicken breast strips and broccoli and carrots
- calories - to be determined
Total today (without dinner yet) - 1880 (perhaps ill omit the chicken with my salad)
Estimated Calories Spent - 3000 (basal) + 1273 (1 hour of biking 7 miles at 12-15 miles per hour)= 4273 Calories
Caloric loss = 2393 Calories!
Not too bad considering I havn't started yet.
By unhealthy i mean processed and fast. Not necessarily low in fat or calories, but just low in nutritional value as well as wholesome content. So this means no partially or fully hydrogenated oils. Ill be checking labels and if it doesn't have only real and unaltered fat from animals or vegetables in it, I will not be putting it in my body. This sucks because i have a sweet tooth, so it looks like if I want to have something baked or sweet, I'm likely going to have to make it myself. I'm also going to cut out all high fructose corn syrup containing products. So no juices, sodas, or sweets with that. If it is sweet, it better be plain old sugar or honey. I wont be jumping onto the no fat low cal food bandwagon. I believe that most low fat low cal foods are heavily processed and don't really have much to offer my body except guaranteed hunger an hour later. This means that I'm only going to be buying full fat dairy products with the exception of yogurt. Its really damn tough to find yogurt in anything stronger than lowfat, and im fine with that. The nutritional value of it is so high that I can give that up. Everything will be whole grain, and i'll be leaning more heavily on organic produce and dairy products. Meats will be lean, with an emphasis on fish more than chicken or beef. And snacking will have to become mostly fruits and vegetables due to their high nutritional values and low calorie values.
I am also going to have to cut out fast food completely, this will be really tough because my office is directly across the street from a burger king, and I love their 99 cent menu. I wish i was strong enough to act on my disgust for fast food. It tastes so good but it is so wrong. It really is America's original sin. We dont have a healthy relationship with food, its all too fast and too processed. I am going to be meal planning and cooking every meal that I have for the next month (starting new year's day). If I eat out, which will have to be rare, i'll do my best to make smart choices.
So tonight I was curious about what I have to do to lose weight. Its simple, I have to take in less calories than I consume. Its simple math, everybody knows this. So I went to a site that can roughly calculate how many calories a person burns based on their height, weight, age, sex, and activity level. I'm 5'10" tall, weigh approximately 280 pounds, 27 years of age, male, and unfortunately I had to pick the sedentary box for my activity level. To my surprise, my body consumes (needs) roughly 3000 calories a day! If I work out 1-2 times a week then my caloric needs will go up to about 3500 calories. Thats a whole lot more than i expected and a bit of a relief. Everything that I have read says that for about every 500 calories a day that I keep out of the equation, i can lose about a pound a week. So if I were to eat 2000 calories a day and do no exercise, I should lose 2 pounds a week. But that wont do, because I'll miss my goal come Feb. 1st by about 12 pounds. I need to lose 5 pounds per week. Im hoping that my loss will start out high as i begin so that I wont have to completely starve myself. But it is becoming more and more of a reality that I need to quickly step up my activity level so that I can burn more calories. My goal my first week is to consume 1500 calories each day and use 4000 calories each day through exercise and my own basal metabolic rate.
So this is what I did today :
Breakfast
*leftover spaghetti with 1.5 - 1 once meatballs and about a cup of cooked spaghetti (with marinara sauce). This was about half of what I was give at the restaurant yesterday and im guessing its realistically 3/4 of what a real serving should be.
- calories - 450
*about half of the tiramisu that came with my lunch yesterday with Kori (thank goodness it was gross)
- calories - about 250
Lunch
*3/4 of a cup of regular cottage cheese and 2 tablespoons of pear preserves.
- calories - about 280
*Egg-salad made with 2 large eggs, 1 Tbsp mayo, 1 tsp mustard, salt and spices served with 6 breton crackers.
- calories - about 680 (wow, a lot more than i thought was possible...eggs are jam packed with energy at 220 cals a piece. Next time ill be taking out the yolks)
Snacks
*3 breton crakcers
- calories - about 80
*Bottle of Gatoraid when i was riding
- calories - 140
Dinner
*Salad with low cal balsamic dressing, chicken breast strips and broccoli and carrots
- calories - to be determined
Total today (without dinner yet) - 1880 (perhaps ill omit the chicken with my salad)
Estimated Calories Spent - 3000 (basal) + 1273 (1 hour of biking 7 miles at 12-15 miles per hour)= 4273 Calories
Caloric loss = 2393 Calories!
Not too bad considering I havn't started yet.
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