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
Tuesday, January 15, 2008
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?
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