Week 8 - Day 54 - 311 Days Remaining
Diet and training took a hit Friday, Saturday, and Sunday. I'll call those three days the "Lost Days." Hey, if we can have a "Lost Decade" I can lose three days, right? I will say that I only ate Dinner and an Evening Snack on Sunday to try and compensate for an overindulgence of calories on Friday and Saturday. Maybe I can call it a dry run for Thanksgiving...
Things are mostly back on track today though. I didn't get over to the YMCA because I was up too late and then forgot to set my alarm clock to 6:15AM instead of 7:30AM, but I plan to work out at home tonight.
Breakfast
1 whole egg and 2 egg whites [2P]
1 ounce diced ham [1P]
1 banana [3C]
9 whole almonds [3F]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
Lunch
4 ounces salmon [3P]
1 apple [2C]
1 kiwi [1C]
21 peanuts [3.5F]
Afternoon Snack
Skipping to help control calories from weekend abuse.
Dinner
Chinese Buffet (healthy)
Evening Snack
Skipped.
Monday, November 24, 2008
Thursday, November 20, 2008
November 20, 2008 - Measurement Day
Week 8 - Day 50 - 315 Days Remaining
I had a nice run/walk workout at the YMCA this morning. The treadmill is so smooth that I was able to increase my speed over what I can run at outside. No hills, perfectly smooth, and a cushion when my feet come down, the treadmill is much easier to run on than the road.
I lost four pounds this week, weighing in at 255 pounds, for a total of 29 pounds overall. My goal is to weigh 225 pounds so I'm just shy of half way there! I have to say I'm ecstatic with my weight loss progress to date. Losing 29 pounds in seven weeks is very encouraging!
Breakfast
1 whole egg and 2 egg whites [2P]
1 ounce cubed ham [1P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
2/3 cup applesauce [2C]
1/2 apple [1C]
9 whole almonds [3F]
Lunch
Prepared salad from the cafe'. Heavy on the dressing, so way too much fat and calories. Skipping my afternoon snack to ease that out of my system.
Afternoon Snack
Skipped.
Dinner
I'm eating out with the kids tonight. I'll skip my evening snack to make up for restaurant food.
Evening Snack
Skipped.
I had a nice run/walk workout at the YMCA this morning. The treadmill is so smooth that I was able to increase my speed over what I can run at outside. No hills, perfectly smooth, and a cushion when my feet come down, the treadmill is much easier to run on than the road.
I lost four pounds this week, weighing in at 255 pounds, for a total of 29 pounds overall. My goal is to weigh 225 pounds so I'm just shy of half way there! I have to say I'm ecstatic with my weight loss progress to date. Losing 29 pounds in seven weeks is very encouraging!
Breakfast
1 whole egg and 2 egg whites [2P]
1 ounce cubed ham [1P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
2/3 cup applesauce [2C]
1/2 apple [1C]
9 whole almonds [3F]
Lunch
Prepared salad from the cafe'. Heavy on the dressing, so way too much fat and calories. Skipping my afternoon snack to ease that out of my system.
Afternoon Snack
Skipped.
Dinner
I'm eating out with the kids tonight. I'll skip my evening snack to make up for restaurant food.
Evening Snack
Skipped.
Wednesday, November 19, 2008
November 19, 2008
Week 7 - Day 49 - 316 Days Remaining
I had a good circuit training workout at the YMCA this morning. I hopped on the treadmill for 10 minutes to warm up, and 10 minutes to cool off. I ended up having to drop my crunches to get the length of my workout down so that I would be home in time to get Thomas up, fix breakfast, and pack lunch. I think I'll integrate crunches into my warm up/cool down phases on Friday and reduce the treadmill time to five minutes instead of ten.
Breakfast
1 whole egg and 2 egg whites [2P]
1/4 cup fat free cheese [1P]
1 banana [3C]
10 1/2 whole almonds [3.5F]
Lunch
3 1/2 ounces ham [3.5P]
1 piece bread [2C]
1/2 apple [1C]
21 peanuts [3.5F]
Afternoon Snack
Skipped today. I was in a meeting for most of the last half of today and didn't get to eat it.
Dinner
4 ounces baked salmon [3.5P]
1 1/2 cup green beans [1.5C]
1 cup sliced onion [1C]
1/2 cup sliced carrot [1C]
2 cloves garlic [0P/0C/0F]
1 tsp. olive oil [3F]
With the weather turning cold, I was in the mood for a warm dinner tonight. Most of my meals are much less impressive, but sometimes it's nice to take the time to fix a hot meal with lots of veggies.
Evening Snack
1 ounce ham [1P]
1/2 apple [1C]
6 peanuts [1F]
I had a good circuit training workout at the YMCA this morning. I hopped on the treadmill for 10 minutes to warm up, and 10 minutes to cool off. I ended up having to drop my crunches to get the length of my workout down so that I would be home in time to get Thomas up, fix breakfast, and pack lunch. I think I'll integrate crunches into my warm up/cool down phases on Friday and reduce the treadmill time to five minutes instead of ten.
Breakfast
1 whole egg and 2 egg whites [2P]
1/4 cup fat free cheese [1P]
1 banana [3C]
10 1/2 whole almonds [3.5F]
Lunch
3 1/2 ounces ham [3.5P]
1 piece bread [2C]
1/2 apple [1C]
21 peanuts [3.5F]
Afternoon Snack
Skipped today. I was in a meeting for most of the last half of today and didn't get to eat it.
Dinner
4 ounces baked salmon [3.5P]
1 1/2 cup green beans [1.5C]
1 cup sliced onion [1C]
1/2 cup sliced carrot [1C]
2 cloves garlic [0P/0C/0F]
1 tsp. olive oil [3F]
With the weather turning cold, I was in the mood for a warm dinner tonight. Most of my meals are much less impressive, but sometimes it's nice to take the time to fix a hot meal with lots of veggies.
Evening Snack
1 ounce ham [1P]
1/2 apple [1C]
6 peanuts [1F]
Tuesday, November 18, 2008
November 18, 2008
Week 7 - Day 48 - 317 Days Remaining
I need to get back on my "early to bed, early to rise" sleep schedule. With the weather being cold and snowy now my plan is to move my base of operations to the YMCA. My YMCA closes early so I can't go over at 9:30PM and do a workout. That means I need to get up early and go over to do my workouts, yay (ugh)! I'm going to try and slip over tonight for my run/walk workout, but we'll see how it goes.
My diet, at least, continues apace:
Breakfast
2 whole scrambled eggs [2P]
1 ounce block cheese [1P]
1 1/2 apples [3C]
10 1/2 whole almonds [3.5F]
I hardboiled eggs to take to work, but when I got there and cracked them open they weren't cooked all the way through so I bought two eggs from the cafe'.
Lunch
3 1/2 ounces hamburger [3.5P]
1 piece break [2C]
1 kiwi [1C]
10 1/2 whole almonds [3.5F]
Afternoon Snack
1 stick string cheese [1P/1F]
1/2 apple [1C]
Dinner
3 1/2 ounces pork chop [3.5P]
1 cup broccoli [1C]
1/2 cup fruit cocktail [2C]
10 1/2 almonds [3.5F]
Evening Snack
1 stick string cheese [1P/1F]
1 kiwi [1C]
I need to get back on my "early to bed, early to rise" sleep schedule. With the weather being cold and snowy now my plan is to move my base of operations to the YMCA. My YMCA closes early so I can't go over at 9:30PM and do a workout. That means I need to get up early and go over to do my workouts, yay (ugh)! I'm going to try and slip over tonight for my run/walk workout, but we'll see how it goes.
My diet, at least, continues apace:
Breakfast
2 whole scrambled eggs [2P]
1 ounce block cheese [1P]
1 1/2 apples [3C]
10 1/2 whole almonds [3.5F]
I hardboiled eggs to take to work, but when I got there and cracked them open they weren't cooked all the way through so I bought two eggs from the cafe'.
Lunch
3 1/2 ounces hamburger [3.5P]
1 piece break [2C]
1 kiwi [1C]
10 1/2 whole almonds [3.5F]
Afternoon Snack
1 stick string cheese [1P/1F]
1/2 apple [1C]
Dinner
3 1/2 ounces pork chop [3.5P]
1 cup broccoli [1C]
1/2 cup fruit cocktail [2C]
10 1/2 almonds [3.5F]
Evening Snack
1 stick string cheese [1P/1F]
1 kiwi [1C]
Monday, November 17, 2008
November 17, 2008 - Ramblings
I read this article today. Growing up in southeast Ohio, it's pretty accurate about the general sentiment on people's attitude toward health, "I have bigger issues than my health." I was sent to work in London for two weeks last year and, upon my return, noticed the same thing someone in the article mentions, people here are fatter (me included). I don't know what exactly is the cause, but for me it has always been so convenient to eat whatever I wanted (junk food is very affordable and easily available... especially compared to fresh fruit and vegetables... why is that?), drive wherever I need to go (there aren't even sidewalks in the part of Dublin where I work!), and find entertainment around home instead of doing any real activities outside.
The article's point about the $9.99 Kentucky Fried Chicken challenge (buy a family meal for $9.99 at the grocery store vs. the $9.99 KFC meal deal) is also alarmingly accurate about how people eat as well (people like me before 7 weeks ago...). When money is tight and you aren't paying much attention to your health anyway, feeding your family deep fried food with a lot of extra carbohydrates (mashed potatoes and gravy, biscuits, etc) for $9.99 is a tempting offer.
In the past I've felt the same way as one of the people they interviewed, "I need to make more money so that I can eat healthier." Assuming (hah!) that what I know about eating properly now, based on the Zone diet, is valid I think it is possible to eat healthy meals on a tight budget. I don't think I'd be able to eat so much fresh fruit, or even the types of meat that I currently enjoy though. Rice is very cheap to buy large amounts of and bread is similarly cheap. Unfavorable carbohydrates to be sure, but by controlling portions it would be possible to get the necessary carbohydrates for meals easily and affordably using those two foods. I think it might be a challenge to constrain fat intake as opposed to getting enough when shopping on a budget. I think protein would be the most expensive part, meat is just expensive.
Maybe I'll try my own little experiment in the weeks ahead of shopping for food in the Zone while on a tight budget and post my results.
The article's point about the $9.99 Kentucky Fried Chicken challenge (buy a family meal for $9.99 at the grocery store vs. the $9.99 KFC meal deal) is also alarmingly accurate about how people eat as well (people like me before 7 weeks ago...). When money is tight and you aren't paying much attention to your health anyway, feeding your family deep fried food with a lot of extra carbohydrates (mashed potatoes and gravy, biscuits, etc) for $9.99 is a tempting offer.
In the past I've felt the same way as one of the people they interviewed, "I need to make more money so that I can eat healthier." Assuming (hah!) that what I know about eating properly now, based on the Zone diet, is valid I think it is possible to eat healthy meals on a tight budget. I don't think I'd be able to eat so much fresh fruit, or even the types of meat that I currently enjoy though. Rice is very cheap to buy large amounts of and bread is similarly cheap. Unfavorable carbohydrates to be sure, but by controlling portions it would be possible to get the necessary carbohydrates for meals easily and affordably using those two foods. I think it might be a challenge to constrain fat intake as opposed to getting enough when shopping on a budget. I think protein would be the most expensive part, meat is just expensive.
Maybe I'll try my own little experiment in the weeks ahead of shopping for food in the Zone while on a tight budget and post my results.
November 17, 2008
Week 7 - Day 47 - 318 Days Remaining
I didn't get up in time to pack today or to fix my own breakfast so everything before dinner is from the cafe' at work.
Breakfast
2 whole fried eggs [2P/1F]
3 strips bacon [1P/2F]
1 1/2 cup grapes [3C]
I missed that extra 0.5PCF, but it was as close as I could get at work.
Lunch
Tofu Salad from the cafe' [3.5P/3.5C/3.5F]
This wasn't as healthy as it sounds, the "salad" had noodles in it making it far less friendly.
Afternoon Snack
None
I didn't pack today. Breakfast and lunch weren't all that healthy, so this is probably for the best anyway.
Dinner
3 1/2 ounces hamburger [3.5P]
1 slice bread [2C]
1/4 cup mixed fruit [1C]
small salad [0.5C]
balsamic vinaigrette [1F]
15 peanuts [2.5F]
Evening Snack
1 stick string cheese [1P/1F]
1/4 cup mixed fruit [1C]
Training
It was just too cold for me tonight, 28 degrees F. I need to get propane for my small space heater if I'm going to continue working out in the shed.
I didn't get up in time to pack today or to fix my own breakfast so everything before dinner is from the cafe' at work.
Breakfast
2 whole fried eggs [2P/1F]
3 strips bacon [1P/2F]
1 1/2 cup grapes [3C]
I missed that extra 0.5PCF, but it was as close as I could get at work.
Lunch
Tofu Salad from the cafe' [3.5P/3.5C/3.5F]
This wasn't as healthy as it sounds, the "salad" had noodles in it making it far less friendly.
Afternoon Snack
None
I didn't pack today. Breakfast and lunch weren't all that healthy, so this is probably for the best anyway.
Dinner
3 1/2 ounces hamburger [3.5P]
1 slice bread [2C]
1/4 cup mixed fruit [1C]
small salad [0.5C]
balsamic vinaigrette [1F]
15 peanuts [2.5F]
Evening Snack
1 stick string cheese [1P/1F]
1/4 cup mixed fruit [1C]
Training
It was just too cold for me tonight, 28 degrees F. I need to get propane for my small space heater if I'm going to continue working out in the shed.
Saturday, November 15, 2008
November 15, 2008
Week 7 - Day 45 - 320 Days Remaining
Last night's circuit training workout went well. It was harder than usual (especially the lunges). I added a new exercise to the circuit, crunches. I haven't been doing any stomach work to date and it seemed time. It also satisfies short term goal #4. My circuit training workout is now:
10 minute warm up - usually three sets of 100 skip rope with light stretching
40 step ups (2:00 minutes)
20 crunches (1:30 minutes)
40 step ups (2:00 minutes)
12 curls (1:30 minutes)
40 step ups (2:00 minutes)
20 lunges (1:30 minutes)
40 step ups (2:00 minutes)
12 overhead press (1:30 minutes)
40 step ups (2:00 minutes)
20 squats (1:30 minutes)
10 minute cool down - usually very slow step ups and deep stretching
I do two circuits using two 30 pound dumbbells and there is no rest between exercises unless I finish before the time is up. I usually get a 30-40 second break after the step ups, but most of the other exercises leave only a little time to rest, overhead press being an exception.
My diet is going well this week. Michelle has found a few recipes that are Zone friendly that are really good and a nice diversion from the plain foods I normally eat. We'll see how the weekend goes, they've been my diet's nemesis so far.
I haven't been posting my diet for a while now, which makes posting itself irregular as I only post when I change something or accomplish something.
For any readers I might have, would you like to see the diet posts again? How about the results of any research I'm doing online or general rambling?
Last night's circuit training workout went well. It was harder than usual (especially the lunges). I added a new exercise to the circuit, crunches. I haven't been doing any stomach work to date and it seemed time. It also satisfies short term goal #4. My circuit training workout is now:
10 minute warm up - usually three sets of 100 skip rope with light stretching
40 step ups (2:00 minutes)
20 crunches (1:30 minutes)
40 step ups (2:00 minutes)
12 curls (1:30 minutes)
40 step ups (2:00 minutes)
20 lunges (1:30 minutes)
40 step ups (2:00 minutes)
12 overhead press (1:30 minutes)
40 step ups (2:00 minutes)
20 squats (1:30 minutes)
10 minute cool down - usually very slow step ups and deep stretching
I do two circuits using two 30 pound dumbbells and there is no rest between exercises unless I finish before the time is up. I usually get a 30-40 second break after the step ups, but most of the other exercises leave only a little time to rest, overhead press being an exception.
My diet is going well this week. Michelle has found a few recipes that are Zone friendly that are really good and a nice diversion from the plain foods I normally eat. We'll see how the weekend goes, they've been my diet's nemesis so far.
I haven't been posting my diet for a while now, which makes posting itself irregular as I only post when I change something or accomplish something.
For any readers I might have, would you like to see the diet posts again? How about the results of any research I'm doing online or general rambling?
Friday, November 14, 2008
November 13, 2008 - Measurement Day
I lost one pound this week for a total of 25 pounds lost overall. I'm pretty happy to have lost weight this week. My diet left a lot to be desired!
Wednesday, November 12, 2008
November 12, 2008
Day 42 - 323 Days Remaining
Training continues apace. I had to skip my workout yesterday because the left half of my face was numb from a visit to the dentist to have a crown done.
Last week's experiment to increase the weight I use for my circuit training workout by five pounds was a success! On Monday I went from three circuits with 25 pounds to two circuits with 30 pounds. My arms get a much nicer workout and the leg exercises are harder, but still doable. Oddly, two circuits isn't as satisfying as doing three circuits was. I think I'm going to contining training with 30 pound dumbbells until I can get back up to three circuits and then add five more pounds, repeat.
My diet took a severe hit this week. Two nights eating out at Chinese buffets. I had a disastrous day on Monday where I tried to eat snacks instead of meals to make up for my poor dinner choices over the weekend but ended up very hungry Monday night and ate several non-Zone (and non-healthy) things. Lesson learned, stick to regular meals even after making poor decisions on previous days. It would have been better in my mind to stick with the Zone meals and just have eaten too much on other days than eating Zone snacks, but eating bad food later that night.
As an aside, it was possible to eat in the Zone at the two Chinese buffets I went to, I just made a few bad choices with the menu and ate too much.
Training continues apace. I had to skip my workout yesterday because the left half of my face was numb from a visit to the dentist to have a crown done.
Last week's experiment to increase the weight I use for my circuit training workout by five pounds was a success! On Monday I went from three circuits with 25 pounds to two circuits with 30 pounds. My arms get a much nicer workout and the leg exercises are harder, but still doable. Oddly, two circuits isn't as satisfying as doing three circuits was. I think I'm going to contining training with 30 pound dumbbells until I can get back up to three circuits and then add five more pounds, repeat.
My diet took a severe hit this week. Two nights eating out at Chinese buffets. I had a disastrous day on Monday where I tried to eat snacks instead of meals to make up for my poor dinner choices over the weekend but ended up very hungry Monday night and ate several non-Zone (and non-healthy) things. Lesson learned, stick to regular meals even after making poor decisions on previous days. It would have been better in my mind to stick with the Zone meals and just have eaten too much on other days than eating Zone snacks, but eating bad food later that night.
As an aside, it was possible to eat in the Zone at the two Chinese buffets I went to, I just made a few bad choices with the menu and ate too much.
Thursday, November 6, 2008
November 6, 2008 - Measurement Day
Day 36 - 329 Days Remaining
I weighed in at 260 pounds today, losing four pounds for the week, and 24 pounds overall! It looks like the Zone diet can handle a few indulgences throughout the week provided that I keep to my workout schedule. I consider that very good news!
I slept in past 6:30AM this morning to get my eight hours for the night since training wasn't over until 11:40PM last night. I think I'm going to go for a bike ride tonight to give my legs a little bit more of a break.
I weighed in at 260 pounds today, losing four pounds for the week, and 24 pounds overall! It looks like the Zone diet can handle a few indulgences throughout the week provided that I keep to my workout schedule. I consider that very good news!
I slept in past 6:30AM this morning to get my eight hours for the night since training wasn't over until 11:40PM last night. I think I'm going to go for a bike ride tonight to give my legs a little bit more of a break.
Wednesday, November 5, 2008
November 5, 2008
Day 35 - 330 Days Remaining
I did my circuit training workout tonight, finished at 11:40PM. I got in all three circuits, but used bodyweight for the lunges and squats because my legs are really sore.
Good Zone dieting today, hit all three meals in the Zone. We'll see how much damage the non-Zone dinners and snacks did to me when I weigh in tomorrow morning.
I did my circuit training workout tonight, finished at 11:40PM. I got in all three circuits, but used bodyweight for the lunges and squats because my legs are really sore.
Good Zone dieting today, hit all three meals in the Zone. We'll see how much damage the non-Zone dinners and snacks did to me when I weigh in tomorrow morning.
Tuesday, November 4, 2008
November 4, 2008 - Quick Update
Day 34 - 331 Days Remaining
Life is getting in the way of much posting, I didn't get out to the shed until 10:15PM last night and didn't finish up until 11:30PM, so it was a very late night.
My training is going well. I've done all of my scheduled workouts and added the extra circuit in last night's session as planned. I don't feel much in my arms or chest, but my legs are protesting today!
I slept in instead of running this morning so that I could hit my "sleep eight hours" goal, I'll have to run after work today.
The outside of my right knee has started to hurt a bit. It isn't constant, but it does bother me when I run or do lunges. I feel it on the bike as well, so that isn't much of a break. I noticed that as long as I concentrate on keeping the muscles around it "working" I can get rid of the pain. That makes me think I'm being lazy when I move my leg and need to strenghthen the supporting muscles to keep my knee healthy. If anyone has ideas or comments on how to preserve and strenghthen my knee, I'm all ears!
Last night I had some Coldstone ice cream (the kids portion), which is definitely NOT Zone friendly! We've eaten out quite a bit this week and we're going to a soup supper for Shannon's school tonight, but I've tried to make the meals as Zone friendly as possible. Breakfast and lunch have been strictly Zone, but dinner has been so-so this week. I'll see how that panned out on the scale this Thursday.
Michelle is starting to experiment with different dishes that fit within the Zone to vary things up a bit. One thing I've noticed is that I'm cutting down on vegetables and eating fruit instead. It's so much easier to grab an apple, or 1c grapes, etc instead of loads and loads of vegetables to get the same amount of carbohydrate blocks. I recognize that I need the vegetables, for fiber if nothing else, but a busy schedule makes fruit a more convenient choice.
Update: I did my run tonight. It went slowly, my legs weren't happy about the idea at all. Still, running slowly allowed me to put most of the strain on my muscles instead of my knees.
Life is getting in the way of much posting, I didn't get out to the shed until 10:15PM last night and didn't finish up until 11:30PM, so it was a very late night.
My training is going well. I've done all of my scheduled workouts and added the extra circuit in last night's session as planned. I don't feel much in my arms or chest, but my legs are protesting today!
I slept in instead of running this morning so that I could hit my "sleep eight hours" goal, I'll have to run after work today.
The outside of my right knee has started to hurt a bit. It isn't constant, but it does bother me when I run or do lunges. I feel it on the bike as well, so that isn't much of a break. I noticed that as long as I concentrate on keeping the muscles around it "working" I can get rid of the pain. That makes me think I'm being lazy when I move my leg and need to strenghthen the supporting muscles to keep my knee healthy. If anyone has ideas or comments on how to preserve and strenghthen my knee, I'm all ears!
Last night I had some Coldstone ice cream (the kids portion), which is definitely NOT Zone friendly! We've eaten out quite a bit this week and we're going to a soup supper for Shannon's school tonight, but I've tried to make the meals as Zone friendly as possible. Breakfast and lunch have been strictly Zone, but dinner has been so-so this week. I'll see how that panned out on the scale this Thursday.
Michelle is starting to experiment with different dishes that fit within the Zone to vary things up a bit. One thing I've noticed is that I'm cutting down on vegetables and eating fruit instead. It's so much easier to grab an apple, or 1c grapes, etc instead of loads and loads of vegetables to get the same amount of carbohydrate blocks. I recognize that I need the vegetables, for fiber if nothing else, but a busy schedule makes fruit a more convenient choice.
Update: I did my run tonight. It went slowly, my legs weren't happy about the idea at all. Still, running slowly allowed me to put most of the strain on my muscles instead of my knees.
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