Day 22 - Measurement Day and Goal Review

I lost two pounds last week for a total of 17 pounds overall. After losing nine pounds followed by six pounds, two pounds seems like I didn't put much effort into it. And, truth be told, I was pretty lackadaisical last week. I didn't measure a lot of my meals, ate fast food, s'mores, and missed a lot of my workouts. So, all things considered, I think I'm pretty happy with two pounds!

I almost didn't do my morning workout again today, but managed to get motivated enough to go for a 30 minute bike ride. My goal wasn't distance, but to just keep peddling for all 30 minutes. Other than a few downhills where my speed was too high I managed to meet that goal.

Breakfast
1 whole egg and two egg whites [2P]
1/2 banana [1.5C]
1 apple [2C]
10 1/2 whole almonds [3.5F]
I thought I was doing pretty well, but writing it down I missed almost half of my protein this morning...

Lunch
3 1/2 ounces of hamburger [3.5P]
1 cup grapes [2C]
1/2 banana [1.5C]
10 1/2 whole almonds [3.5F]

Afternoon Snack
1 stick low fat string cheese [1P/1F]
1 clementine orange [1C]

Dinner
1 veggie burger [2P/1C]
1/4 cup fat free cheese [1P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1 whole wheat bun [2C]
9 whole almonds [3F]

Evening Snack
1/3 Zone Perfect Bar [1P/1C/1F]

My short term goals are:

1. Stick to the Zone diet for three months.
2. Stick to my prescribed workout regimen for three months.
3. Starting next week begin with step 2 of the beginning runner workout and be able to run for a full 30 minutes at the end of the program.
4. Expand my circuit training work as best I can to include more exercises.
5. Continue aerobic workouts at the YMCA as necessary as the weather turns to ice and snow, don't wimp out!

Note: My training week runs from Thursday to Thursday (measurement day to measurement day).

I'm doing well on goal #1, even if last week wasn't quite what I'd like, only the s'mores were outside the Zone diet plan.

Last week I slipped a bit on goal #2, but two circuit training workouts so far this week and a resumption of morning workouts this morning gives me hope that I'm on track to meet this goal.

I had to take a small hiatus on goal #3 to let my knees recover, but hopefully I'll be able to resume my run/walk training this week with a modified week two (walk for three minutes, run for two minutes).

Goal #4 is in progress, I plan to add a circuit to my workout tomorrow in preparation for increasing the weight I use by five pounds next week. I'm hoping to add more exercises after the weight bump.

Goal #5 hasn't been necessary yet. It is cold in the morning and evening during my workout (30 degrees this morning), but once I push through my warm-up the cold doesn't bother me enough to warrant going to the YMCA yet. I enjoy my morning workouts outside, getting to watch the sun rise is pretty neat, and my shed is cozy enough for my evening workouts. I also enjoy not having to add drive time to my workout time, getting dressed and out the door is all the preparation time I have at the moment and I don't want to give that up just yet!

My intermediate term goals are:

1. Evaluate if the Zone diet is working. Continue if it is, take drastic action if it is not.
2. Compete in the Wendy's or Antrim Half Triathlon.

Goal #1 seems to be going well, 17 pounds in three weeks (averaging 5.67 pounds per week) seems pretty good to me! Still, three months is a good evaluation time and the staying power of the diet is what's under review.

I've been jogging and I got in my first bike ride today. Swimming in the Winter isn't my favorite thing to do, but once I start going to the YMCA it becomes a possibility. Emphasis on training for the triathlon will probably wait until February-March, but losing weight is definitely part of that training.

Overall, despite a light week last week on workouts, I'm on track to meet my goals! Sleeping eight hours per night is my biggest challenge at the moment, but I'm working on it.