Got up, ate breakfast, went to the gym, got my hair cut, bought groceries, came home. There's my morning in a nutshell. Quite exciting. Now let me expand on those thoughts:
Breakfast: Peanut Butter Larabar and 20oz of cold water.
After workout meal: Two fillets of Tipalia with broccoli mixed with two eggs and cottage cheese with salsa. The fish was fried with a blackened spice coating. It was quite delish.
The rest of the day was taken up with doing laundry and trying to not feel hungry. I succeeded and so felt like it was a victory. I did have a cookie bar from TJ's that was fairly healthy with lots of seeds in it. Almonds, flax, and some others I don't remember. It was very good tasting. And satisfying.
Dinner: Spinach salad with cauliflower, quinoa, carrot shreds, tomato, cottage cheese, and a baked chicken breast, plus salsa for dressing. A bit later had a Snickers candy bar.
Finally the holiday treats are GONE! Uh oh looks like I'll have to go cold turkey. I've been eating holiday treats for the last 3 weeks. As I showed yesterday they didn't cause any weight gain but now I've got a craving for sugary, chewy, bad for me, treats. I really don't see how a person could keep from going sugar mental when the stuff is so readily available. It was a battle every day to not over indulge and binge big time on the treats. Of course it's easy to justify as it's only "once a year".
The gym workout today was a weight workout. A combo of L and I as I used some of her earlier workouts with weights and added a few twists that I like. I really enjoyed it.
Monday, January 7, 2013
Sunday, January 6, 2013
Day 344
238. As I said earlier a year ago it was 258. I'm rather impressed that it wasn't a bigger number this morning considering the last three weeks. I guess the holiday treats weren't as bad as I thought. Ha okay stop right there. See that's the mindset I have to combat this year. The holiday treats may not have been really bad but they are still bad. The working out is good but food has to be a bit more controlled. I just read the ultimate formula for weight loss. Calories in minus calories out equals weight loss. So if my workout expends 300 calories I'd better not eat that whole pizza in one sitting. If I'm not counting calories (and I'm not) I'd better get my act together as far as portion control is concerned. I think I'm putting that formula on my refrigerator, so I see it whenever I open the door. Here's how I did today:
Breakfast: Cherry Pie Larabar and 20oz of cold water.
After workout meal: Two egg frattata with broccoli, onion, quinoa, tomato and a slice of turkey on a skinny bun with almond butter.
After eating the meal I went to REI and picked up a water bottle with a straw attachment. I'm now set for one of my 2013 goals (not a resolution!). I also purchased some new biking gloves. My old pair have been around for about 20 years so they needed to be replaced. These are a bit fancier but they are padded like my old pair. I look forward to my first ride wearing them!
Dinner: Went a bit off the reservation for dinner. Had 6 bacon wrapped scallops, 10 onion rings, 8 breaded shrimps. Also had a turkey burger with bacon and guacamole on toasted whole wheat bread. So definitely broke the moderation rule. Also the weight loss formula. ;( I will say though I didn't feel bloated full just full. More adult beverages and holiday treats. Can't skip tomorrow's workout for sure. Not that I would but it's good to put it in writing.
Here's an added thought. Later in the evening I felt hunger. Quite silly of me so I ignored it and drank water to help control the urge. I'm glad I didn't have any chips or cookies as they would have been eaten.
Breakfast: Cherry Pie Larabar and 20oz of cold water.
After workout meal: Two egg frattata with broccoli, onion, quinoa, tomato and a slice of turkey on a skinny bun with almond butter.
After eating the meal I went to REI and picked up a water bottle with a straw attachment. I'm now set for one of my 2013 goals (not a resolution!). I also purchased some new biking gloves. My old pair have been around for about 20 years so they needed to be replaced. These are a bit fancier but they are padded like my old pair. I look forward to my first ride wearing them!
Dinner: Went a bit off the reservation for dinner. Had 6 bacon wrapped scallops, 10 onion rings, 8 breaded shrimps. Also had a turkey burger with bacon and guacamole on toasted whole wheat bread. So definitely broke the moderation rule. Also the weight loss formula. ;( I will say though I didn't feel bloated full just full. More adult beverages and holiday treats. Can't skip tomorrow's workout for sure. Not that I would but it's good to put it in writing.
Here's an added thought. Later in the evening I felt hunger. Quite silly of me so I ignored it and drank water to help control the urge. I'm glad I didn't have any chips or cookies as they would have been eaten.
Day 343
So day before meeting with L for the first time in 2013. I've noticed that once summer was over I have trouble getting out of bed in the morning like I'm used to. I guess it's due to the morning being darker? Or I'm just getting lazy. Anyway today was one of those days. I ended up resetting my alarm for an hour later than I normally get up. So my morning routine was very truncated. I didn't eat breakfast technically just waited until I got to work. Otherwise it was a normal day for a Friday. No gym but I'm sure L will make up for that tomorrow. Here's how it went:
Breakfast: As I said didn't eat breakfast at home. I did drink my 20oz of cold water thought. Had an Apple Pie Larabar at work.
1st snack: Greek yogurt and almonds
Lunch: Chile Releno from TJ's mixed in with some quinoa and beet. Then the boss brought in some Chinese food appetizers. Egg rolls, breaded chicken, and crab rangoon. I then ate some of that and an interesting thing happened. I won't go into detail but let's say I think my body wasn't happy with the deep fried goodness I had enjoyed. I will need to remember that in the future. I'm not disappointed with this discovery but it's a bit bothersome. I don't limit myself when it comes to foods I like. At the same time I'm not a happy camper when my digestive system rejects these foods I enjoy. Hmm moderation I guess.
2nd snack: Again some more of the Chinese food ( I know) this time though a very small sampling and this is how it will have to be I guess. No reaction this time so thumbs up to moderation.
Dinner: Hamburger with bacon, guacamole, and spinach on a skinny bun. Had some more of the inevitable holiday treats. They are almost gone! I did partake of some adult beverages also.
It will be the first meeting of 2013 with L. I'm sure we will be discussing stuff and she will put me through a workout that will make me sweat. I look forward to continuing our relationship for my health. Now I just have to continue to keep it up when I'm not working out with L. Oh joy.
Breakfast: As I said didn't eat breakfast at home. I did drink my 20oz of cold water thought. Had an Apple Pie Larabar at work.
1st snack: Greek yogurt and almonds
Lunch: Chile Releno from TJ's mixed in with some quinoa and beet. Then the boss brought in some Chinese food appetizers. Egg rolls, breaded chicken, and crab rangoon. I then ate some of that and an interesting thing happened. I won't go into detail but let's say I think my body wasn't happy with the deep fried goodness I had enjoyed. I will need to remember that in the future. I'm not disappointed with this discovery but it's a bit bothersome. I don't limit myself when it comes to foods I like. At the same time I'm not a happy camper when my digestive system rejects these foods I enjoy. Hmm moderation I guess.
2nd snack: Again some more of the Chinese food ( I know) this time though a very small sampling and this is how it will have to be I guess. No reaction this time so thumbs up to moderation.
Dinner: Hamburger with bacon, guacamole, and spinach on a skinny bun. Had some more of the inevitable holiday treats. They are almost gone! I did partake of some adult beverages also.
It will be the first meeting of 2013 with L. I'm sure we will be discussing stuff and she will put me through a workout that will make me sweat. I look forward to continuing our relationship for my health. Now I just have to continue to keep it up when I'm not working out with L. Oh joy.
Saturday, January 5, 2013
Day 342
Not much to say about today. I feel fine the day after Tabata so that's a good thing. I'm thinking I'll need to up the intensity here in a few more sessions. Of course don't want to overdo it so we'll see. Went to the gym after work and did cardio. Besides that all I did was eat:
Breakfast: Egg and turkey sandwich on a skinny bun with tomato and avocado. Banana and 20oz of cold water.
1st snack: Greek yogurt and almonds
Lunch: Spinach salad with cauliflower, quinoa, veggie meat, tomato, and salsa for dressing.
2nd snack: Slice of whole wheat toast with peanut butter
Dinner: Quinoa with cauliflower, broccoli, and veggie meat with salsa. Holiday treats again. They will be gone soon!
I think I will weigh in on Saturday. It will be the first session of the new year with L so it will give me a base line for the coming year. I'm rather hoping I won't show a weight gain but will not be surprised after all of the holiday treats I've eaten in the last few weeks.
Breakfast: Egg and turkey sandwich on a skinny bun with tomato and avocado. Banana and 20oz of cold water.
1st snack: Greek yogurt and almonds
Lunch: Spinach salad with cauliflower, quinoa, veggie meat, tomato, and salsa for dressing.
2nd snack: Slice of whole wheat toast with peanut butter
Dinner: Quinoa with cauliflower, broccoli, and veggie meat with salsa. Holiday treats again. They will be gone soon!
I think I will weigh in on Saturday. It will be the first session of the new year with L so it will give me a base line for the coming year. I'm rather hoping I won't show a weight gain but will not be surprised after all of the holiday treats I've eaten in the last few weeks.
Thursday, January 3, 2013
Day 341
TABATA INTERVALS! Back at it today. Went to the gym and did the Tabata. It was a small class with only myself and one other participant besides the instructor. I still got a good workout and we did sprints. I was a bit worried about the sprints as I'm not a runner but it was fine.
This is the second day of the new year and I'm starting to adjust my portion size. The main change is in lunch. I'm trying to pack more protein and downsize the portion overall. The salads are going into smaller containers as a way to force a smaller portion. It will be a trial and error method of experimenting to determine how much is the right amount. Next will be dinner. That will be a bit easier I think. Alright here's the damage for today:
Breakfast: Egg and turkey sandwich on a skinny bun with guacamole and tomato. Banana and 20oz of cold water.
1st snack: Greek yogurt and almonds
Lunch: Spinach salad with cauliflower, tomato, veggie meat, quinoa, and salsa for dressing.
2nd snack: The new part of the program is a slice of whole wheat toast with peanut butter
Dinner: Tonight I had a turkey burger with bacon and guacamole on a chiabatta bun. Added tomato, spinach, and cheese. Of course the inevitable holiday treats. Man oh man they should be gone soon, I hope. A bit later had a bag of 100cal popcorn.
So it was Tabata tonight at the gym. I got another great workout and so continue to like the Tabata Intervals.
So today was the start of the new program. What with the smaller lunch and the afternoon snack I'm working on creating a new habit. I'll try to continue with this in the coming weeks. And please let me finish off the holiday treats so I can get back to complete normal.
This is the second day of the new year and I'm starting to adjust my portion size. The main change is in lunch. I'm trying to pack more protein and downsize the portion overall. The salads are going into smaller containers as a way to force a smaller portion. It will be a trial and error method of experimenting to determine how much is the right amount. Next will be dinner. That will be a bit easier I think. Alright here's the damage for today:
Breakfast: Egg and turkey sandwich on a skinny bun with guacamole and tomato. Banana and 20oz of cold water.
1st snack: Greek yogurt and almonds
Lunch: Spinach salad with cauliflower, tomato, veggie meat, quinoa, and salsa for dressing.
2nd snack: The new part of the program is a slice of whole wheat toast with peanut butter
Dinner: Tonight I had a turkey burger with bacon and guacamole on a chiabatta bun. Added tomato, spinach, and cheese. Of course the inevitable holiday treats. Man oh man they should be gone soon, I hope. A bit later had a bag of 100cal popcorn.
So it was Tabata tonight at the gym. I got another great workout and so continue to like the Tabata Intervals.
So today was the start of the new program. What with the smaller lunch and the afternoon snack I'm working on creating a new habit. I'll try to continue with this in the coming weeks. And please let me finish off the holiday treats so I can get back to complete normal.
Wednesday, January 2, 2013
Day 340
It's the new year. Looking backwards to this time a year ago is interesting. I weighed in at @258lbs. Today I weigh in @238lbs. So in approximately 12 months I've lost 20lbs. I've gone from wearing 46" waist pants to 42". I've gone from wearing 2XL shirts to XL shirts. I feel better and I do look a bit better. The jury's still out on how well I look but I can see some improvements. I don't huff and puff when walking up stairs (unless L is working me) and my body in general feels tighter.
So as I've said I don't do resolutions but there are some things I'd like to change or improve on. One I've mentioned as wanting to drink more water during the work day. I plan on purchasing a water bottle that will help me achieve that goal. My work can be so busy that I dont' have time to pick up my water bottle and open it, take a drink and close it. So I want a bottle that has a straw opening so I don't have to tilt it up, I can just drink. I'd like to gain arm strength and endurance for shooting and leg strength for mountain biking. I'd like to expand my social circle to include some potential for meeting the opposite sex. So there we go some stuff to work on in the coming year. Oh yeah plus I'd like to continue losing weight and gaining definition with my body. Come to me in six months and ask me how I'm doing. I will say I've kept my promise everyday to myself and will continue to keep striving for the future.
So today is the first day of the new year and I started it off with a bang. Heh, actually I slept in. I didn't get up until noon. I still got in a walk but didn't workout per se. Still it was an hour or so long walk and I felt like I'd done something other than sit in front of the computer all day. So once I got my self out of bed here's what I did on the food front:
Breakfast/lunch or Brunch: Two egg frattata with broccoli, roasted chicken, garlic, and salsa. Skinny bun with almond butter and 20oz of cold water.
Dinner: Since I ate breakfast so late I ended up eating nothing until after the walk. It was later in the evening. I had a baked potato with broccoli, cauliflower, and onion. I had made some quinoa for the coming week so added some of that and also the veggie meat. Instead of sour cream I had some guacamole I made. It was a big pile of food that tasted great and was an excellent capper to the day. It was probably a way bigger serving than necessary but I'm getting it out of my system for the coming re-configuration of my eating habits. It still had a lot of good stuff in it though so I still don't feel bad. I just won't be eating that amount of food all the time this year. Portion control is my new mantra, besides TABATA INTERVALS! Ha got that in there.
So as I've said I don't do resolutions but there are some things I'd like to change or improve on. One I've mentioned as wanting to drink more water during the work day. I plan on purchasing a water bottle that will help me achieve that goal. My work can be so busy that I dont' have time to pick up my water bottle and open it, take a drink and close it. So I want a bottle that has a straw opening so I don't have to tilt it up, I can just drink. I'd like to gain arm strength and endurance for shooting and leg strength for mountain biking. I'd like to expand my social circle to include some potential for meeting the opposite sex. So there we go some stuff to work on in the coming year. Oh yeah plus I'd like to continue losing weight and gaining definition with my body. Come to me in six months and ask me how I'm doing. I will say I've kept my promise everyday to myself and will continue to keep striving for the future.
So today is the first day of the new year and I started it off with a bang. Heh, actually I slept in. I didn't get up until noon. I still got in a walk but didn't workout per se. Still it was an hour or so long walk and I felt like I'd done something other than sit in front of the computer all day. So once I got my self out of bed here's what I did on the food front:
Breakfast/lunch or Brunch: Two egg frattata with broccoli, roasted chicken, garlic, and salsa. Skinny bun with almond butter and 20oz of cold water.
Dinner: Since I ate breakfast so late I ended up eating nothing until after the walk. It was later in the evening. I had a baked potato with broccoli, cauliflower, and onion. I had made some quinoa for the coming week so added some of that and also the veggie meat. Instead of sour cream I had some guacamole I made. It was a big pile of food that tasted great and was an excellent capper to the day. It was probably a way bigger serving than necessary but I'm getting it out of my system for the coming re-configuration of my eating habits. It still had a lot of good stuff in it though so I still don't feel bad. I just won't be eating that amount of food all the time this year. Portion control is my new mantra, besides TABATA INTERVALS! Ha got that in there.
Tuesday, January 1, 2013
Day 339
New Years Eve. Time to reflect on the past year and decide on a strategy for the coming new year. Ha not really but it sure sounded good. Today was another workday in a series of workday's. I didn't go to the gym and ended up hanging out with friends. We watched some silly movies and ate nachos and holiday treats washed down with adult beverages. It's almost time for life to go back to normal. There are still going to be holiday treats to eat but at least there won't be anymore showing up once the current batch is gone. The gym will be crowded as the New Years resolutions take effect. At least for a month or so. Here's what I ate today:
Breakfast: Egg and turkey sandwich on a skinny bun with avocado and tomato. Banana and 20oz of cold water.
1st snack: Greek yogurt and almonds
Lunch: Spinach salad with roasted chicken and cauliflower with salsa for dressing.
2nd snack: Something new. I'm going to start eating the afternoon snack instead of the early morning snack. So today I had some little slices of bread with peanut butter.
Dinner: Well sorta dinner. Went to friends for a night of food and drink and movies. Ended up having nachos with chicken, chips, refried beans (low fat), and cheese. Then had two small tortillas with the nachos repeated including the chips. A bit later had some more chips with cheese and salsa. Had a beer. Then had some candy to finish the night off. Oh yeah had a can of Mt Dew. That makes something like 5-6 total of pop in 2012. I used to drink that many in a night of hanging with friends.
Come back tomorrow for my new years "resolutions". As I resolve to do a better job of living my life and living longer.
Breakfast: Egg and turkey sandwich on a skinny bun with avocado and tomato. Banana and 20oz of cold water.
1st snack: Greek yogurt and almonds
Lunch: Spinach salad with roasted chicken and cauliflower with salsa for dressing.
2nd snack: Something new. I'm going to start eating the afternoon snack instead of the early morning snack. So today I had some little slices of bread with peanut butter.
Dinner: Well sorta dinner. Went to friends for a night of food and drink and movies. Ended up having nachos with chicken, chips, refried beans (low fat), and cheese. Then had two small tortillas with the nachos repeated including the chips. A bit later had some more chips with cheese and salsa. Had a beer. Then had some candy to finish the night off. Oh yeah had a can of Mt Dew. That makes something like 5-6 total of pop in 2012. I used to drink that many in a night of hanging with friends.
Come back tomorrow for my new years "resolutions". As I resolve to do a better job of living my life and living longer.
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