Here's the full week long plan of food and exercise. I figure I can at least get this down for the week.
Breakfast during the work week was a frittata and on lite food day I added a slice of toast with peanut butter. I also had a bowl of bran cereal with chia seeds and a single slice of toast with an egg. Did the Greek yogurt for snacks and had fish with a spinach salad for lunches, except for Friday when I went for a burger and fries.
Dinner was all over the place. Had a spinach salad a couple of times and also went out for Mexican. I did the protein smoothie on lite food day and one dinner was a small corn crust pizza with chicken strips.
The weekend was one big cheat weekend. Didn't do it on purpose but it ended up being one on those times.
240lbs. That's what I weighed on Sunday morning. Now Sat morning I weighed 236lbs. Last Sat I weighed 230lbs. Not happy but I didn't workout as much as normal ( work got in the way is my excuse) and it seems I was feeling quite hungry most days. I ate out twice during the week (both of those were on Friday) and Sat once followed by spending the evening at friends for an impromptu game session.
I have felt hungry (more than usual) all week. I'm wondering if the sleeping better has anything to do with it? I was told that this would have an effect on my weight but was under the impression that it would help me reduce my weight not increase my weight. I guess I'll have to wait and see.
My workouts this week were the walking, running, and kettle bell programs. So I did get exercise. I wasn't able to workout on Thurs or Friday or Sat though as work and fun caused an interruption of activities. That still shouldn't have caused a ten pound weight gain though.
Sunday, August 31, 2014
Day 859-60
So it's the weekend and I'm doing my usual with Lorinda at the gym. We did a 2nd tape measure session. The first one was back in Jan. Before the ER visit and subsequent doctor visits, including the hernia repair.
My weight for that first record was 240lbs. Today it was 230lbs. So not bad but of course it should be better. There was some reduction in the other numbers also. We measured chest, abs, hips, and arm areas.
After the workout with L I went for a long bike ride.
Sat food was an egg sandwich with quinoa for breakfast and a sandwich with a pasta salad for lunch. I should have ran some errands in the afternoon as I had to battle boredom and hunger. Dinner consisted of a piece of fish and stir fry veggies. I snacked on almonds and a late nite snack of a bowl of bran cereal.
This the first day of the new program in my life using a C-Pap. It's time to start breathing 24/7 not just when I feel like it. I look forward to the benefits of sleeping. Who would have thought sleeping could change your life for the better?
On Sunday I ran as usual. I felt like I slept better but I also think it's hard to really tell. After all I'm asleep.
It was a short game day by a couple of hours but still managed to get the feed bag on.
The run was normal but I'm trying to extend it a bit and it felt like I was running more than walking. I think.
Food today was a healthy breakfast of bran cereal with blue berries and chia seeds. The usual 20oz of cold water. After the run I had a small piece of steak along with some grapes and almonds.
I met friends before the game for an adult beverage and pot pie with steak and bacon.
The rest of the day was at the game and we didn't have a plan so it consisted of munchies. Chips, pistachios, rice crispy treats, and other types of junk food.
So unfortunately a typical weekend. I'm trying to focus more on eating better on the weekends and so far it's been an uphill battle. Gotta keep plugging away though and not give up.
My weight for that first record was 240lbs. Today it was 230lbs. So not bad but of course it should be better. There was some reduction in the other numbers also. We measured chest, abs, hips, and arm areas.
After the workout with L I went for a long bike ride.
Sat food was an egg sandwich with quinoa for breakfast and a sandwich with a pasta salad for lunch. I should have ran some errands in the afternoon as I had to battle boredom and hunger. Dinner consisted of a piece of fish and stir fry veggies. I snacked on almonds and a late nite snack of a bowl of bran cereal.
This the first day of the new program in my life using a C-Pap. It's time to start breathing 24/7 not just when I feel like it. I look forward to the benefits of sleeping. Who would have thought sleeping could change your life for the better?
On Sunday I ran as usual. I felt like I slept better but I also think it's hard to really tell. After all I'm asleep.
It was a short game day by a couple of hours but still managed to get the feed bag on.
The run was normal but I'm trying to extend it a bit and it felt like I was running more than walking. I think.
Food today was a healthy breakfast of bran cereal with blue berries and chia seeds. The usual 20oz of cold water. After the run I had a small piece of steak along with some grapes and almonds.
I met friends before the game for an adult beverage and pot pie with steak and bacon.
The rest of the day was at the game and we didn't have a plan so it consisted of munchies. Chips, pistachios, rice crispy treats, and other types of junk food.
So unfortunately a typical weekend. I'm trying to focus more on eating better on the weekends and so far it's been an uphill battle. Gotta keep plugging away though and not give up.
Saturday, August 23, 2014
Here's a month of catching up Fastforward style
Okay I'm so far behind that it's been a month since my last entry and I'm just going to hit the fast forward button and get it over with as we move to present day.
Yes I have eaten stuff that was good for me and bad for me but tasted great. I've been doing workouts that involved walking, kettle bells, running, and lifting weights.
My weight has stayed the same pretty much with no more than a pound or two fluctuation. My running hasn't improved but hasn't declined. The kettle bell class is still kicking my butt but I'm quite alright with that.
I've done a sleep study and found positive evidence that I have sleep apnea and need to start using a C-Pap device. The rumor is that by using this device I will see some weight issues disappear and possibly my hypertension may get better. I've been informed that there are other possible issues that I have that may also be helped. So sleeping with a face mask of air is in my future.
So I'm continuing to workout, try to eat better, and get a real night's sleep.
That's my life and I'm glad I'm living it.
Yes I have eaten stuff that was good for me and bad for me but tasted great. I've been doing workouts that involved walking, kettle bells, running, and lifting weights.
My weight has stayed the same pretty much with no more than a pound or two fluctuation. My running hasn't improved but hasn't declined. The kettle bell class is still kicking my butt but I'm quite alright with that.
I've done a sleep study and found positive evidence that I have sleep apnea and need to start using a C-Pap device. The rumor is that by using this device I will see some weight issues disappear and possibly my hypertension may get better. I've been informed that there are other possible issues that I have that may also be helped. So sleeping with a face mask of air is in my future.
So I'm continuing to workout, try to eat better, and get a real night's sleep.
That's my life and I'm glad I'm living it.
Wednesday, August 13, 2014
Day 831-832
The weekend is upon us and it is here. I had plans on Sat to volunteer my time for a work function and so didn't go to the gym. I did however go for a nice bike ride afterwards and was quite happy with it. I'm really glad the weather has been so awesome as it really makes me get out of the condo and do outside stuff. Sunday was a running day and I felt like extending my distance ( not by much but still further than before) and that felt good also.
Breakfast was bran flakes cereal with chia seeds and Greek yogurt. Also my usual 20oz of cold water.
Had mid morning snack of a couple of donuts and two small sub sandwiches. Met up with friends on Sat after that and went for burgers and onion rings. Sunday after the run was a chicken sandwich with guacamole and an egg.
There were snacks at various times during the two days of the weekend and they consisted of chips, cookies, toast with peanut butter, and some potato salad.
Sunday dinner was a mix of quinoa, guacamole, and chicken tenders in a wrap with onion rings.
So even though I didn't go to the gym I still got in a good workout riding my bike and running. A good weekend for sure.
Breakfast was bran flakes cereal with chia seeds and Greek yogurt. Also my usual 20oz of cold water.
Had mid morning snack of a couple of donuts and two small sub sandwiches. Met up with friends on Sat after that and went for burgers and onion rings. Sunday after the run was a chicken sandwich with guacamole and an egg.
There were snacks at various times during the two days of the weekend and they consisted of chips, cookies, toast with peanut butter, and some potato salad.
Sunday dinner was a mix of quinoa, guacamole, and chicken tenders in a wrap with onion rings.
So even though I didn't go to the gym I still got in a good workout riding my bike and running. A good weekend for sure.
Thursday, August 7, 2014
Day 826-830
This week was very different lunches all week. I had a Mexicali salad one day and a spicy lentil wrap along with Chinese food and sushi on the other days. I did the low food day in addition to all that so I had my usual Greek yogurt at lunch that day.
Breakfast was the usual egg frittata and 20oz of cold water. Monday was a throw back breakfast to the old days. Two slices of whole wheat toast with egg, roast beef, and avocado. It was great.
Dinner was spinach salad most evenings consisting of cauliflower, tomato, avocado, red pepper, and salsa for dressing. Throw in some chicken nuggets and an egg and you've got an excellent salad. On low food day it was the usual protein smoothie with banana, strawberry, and chia seeds. Friday was a wrap with the spinach salad fixin's along with an adult beverage.
Workouts were varied with walking, kettle bell class. biking and meeting Lorinda for training as I had other plans for our normal Sat meeting.
I'm getting back into working out more than a few times a week and so am hoping that I can work back into my normal schedule of workouts. One thing this year I've tried is to get outside more. Which means more walking, running, and biking. So far it's been happening but not to the extent I'd like. Got to work on that. And I will.
Breakfast was the usual egg frittata and 20oz of cold water. Monday was a throw back breakfast to the old days. Two slices of whole wheat toast with egg, roast beef, and avocado. It was great.
Dinner was spinach salad most evenings consisting of cauliflower, tomato, avocado, red pepper, and salsa for dressing. Throw in some chicken nuggets and an egg and you've got an excellent salad. On low food day it was the usual protein smoothie with banana, strawberry, and chia seeds. Friday was a wrap with the spinach salad fixin's along with an adult beverage.
Workouts were varied with walking, kettle bell class. biking and meeting Lorinda for training as I had other plans for our normal Sat meeting.
I'm getting back into working out more than a few times a week and so am hoping that I can work back into my normal schedule of workouts. One thing this year I've tried is to get outside more. Which means more walking, running, and biking. So far it's been happening but not to the extent I'd like. Got to work on that. And I will.
Monday, August 4, 2014
Day 824-825
The weekend is here and as usual it's a bit of a rough go. I did meet with Lorinda for a training workout and we had a good one as usual. On Sunday I ran and was happy with my time.
As I said I paid for my extravagant food orgy on Friday as the scale tipped the 232lb mark.
Food for these two days was all over the place and I really didn't try to limit myself.
I had a sub sandwich (8" turkey/bacon/avocado) with chips after the workout and then for a later lunch I hit the corn tortillas with cheese and roast beef.
Dinner was my famous pot sticker soup without the soup. Stir fry broccoli and cauliflower with pot stickers and corn tortilla with roast beef again.
Sunday was game day and we had BBQ. Two hot dogs and a hamburger with lots of snacks ( chips, trail mix, rice crispy treats, etc) and I even had an adult beverage.
As I said I paid for my extravagant food orgy on Friday as the scale tipped the 232lb mark.
Food for these two days was all over the place and I really didn't try to limit myself.
I had a sub sandwich (8" turkey/bacon/avocado) with chips after the workout and then for a later lunch I hit the corn tortillas with cheese and roast beef.
Dinner was my famous pot sticker soup without the soup. Stir fry broccoli and cauliflower with pot stickers and corn tortilla with roast beef again.
Sunday was game day and we had BBQ. Two hot dogs and a hamburger with lots of snacks ( chips, trail mix, rice crispy treats, etc) and I even had an adult beverage.
Day 819-823
So this week's lunch was corn tortillas with falafel, cheese, roasted peppers, sautéed onion, and avocado. Except for the less food day and of course Friday. On Friday I had a bacon cheeseburger with fries ( and tartar sauce for dipping ). Also a piece of cheese cake.
Breakfast was my usual frittata except for Monday and then I had a breakfast sandwich with egg, ham, avocado on an onion roll. Throw in the 20oz of cold water each day and there you have it.
Dinner this week consisted of protein drinks, a hamburger with an egg, stir fry broccoli and cauliflower with cheese, and trail mix. Of course Friday dinner was off the charts. I ended up eating four corn tortillas with chicken nuggets and roast beef. I paid for it though the next day at weigh in.
My workday snack was the Greek yogurt except for less food day. That day I had the Greek yogurt for lunch.
Less food day is fast becoming a challenge. So far I've stuck to it fairly consistently with out to many hiccups. This week I did splurge and have an ice cream treat.
Workouts were very consistent this week. I walked, did the kettle bell class, and ran on day during the week. So at least I'm keeping that up.
Breakfast was my usual frittata except for Monday and then I had a breakfast sandwich with egg, ham, avocado on an onion roll. Throw in the 20oz of cold water each day and there you have it.
Dinner this week consisted of protein drinks, a hamburger with an egg, stir fry broccoli and cauliflower with cheese, and trail mix. Of course Friday dinner was off the charts. I ended up eating four corn tortillas with chicken nuggets and roast beef. I paid for it though the next day at weigh in.
My workday snack was the Greek yogurt except for less food day. That day I had the Greek yogurt for lunch.
Less food day is fast becoming a challenge. So far I've stuck to it fairly consistently with out to many hiccups. This week I did splurge and have an ice cream treat.
Workouts were very consistent this week. I walked, did the kettle bell class, and ran on day during the week. So at least I'm keeping that up.
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