Day 29 - 336 Days Remaining
It's been a long week. Despite medical issues, training going only moderately well, and an overindulgent dining out night it ended up okay.
Starting Weight: 284 pounds
Week 1: Lost nine pounds / nine overall - 275 pounds
Week 2: Lost six pounds / 15 overall - 269 pounds
Week 3: Lost two pounds / 17 overall - 267 pounds
Week 4: Lost three pounds / 20 overall - 264 pounds
It's been a month so I'll take my waist measurement again tonight to compare with my initial measurement.
Starting Waist: 50 inches
Week 4: Lost three inches / three overall - 47 inches
I think my biggest challenge to date is getting enough sleep followed closely by my second biggest challenge of diligently following my training schedule. These two things are related in my mind.
One of the side effects of not taking my medicine is that I suffer from insomnia. Since sleep has been an issue anyway, that isn't a good combination. Now that I've gotten my medical situation in hand again I'm setting three micro-term goals:
Micro-Term Goal #1: Go to bed and wake up on time (10:30PM - 6:30AM) for one week.
Micro-Term Goal #2: Do my run/walk workout on Tuesday, Thursday, and Saturday.
Micro-Term Goal #3: Do my circuit training workout on Monday, Wednesday, and Friday.
I'm removing my doubled-up workout days for a week to help me get back on track for Short Term Goal #2. I'm still adjusting my daily routines to accommodate my training and the extra time needed prepare my meals. Michelle has been extraordinarily patient and helpful this past month, but I need to get my routines adjusted so that she doesn't have to do so much. Hopefully, having some extra time this next week will give me the push I need to get it figured out and implemented.
Thursday, October 30, 2008
Monday, October 27, 2008
Day 26 - Tired
Not taking my medicine is mixing me up. I couldn't fall asleep last night and then I couldn't wake up this morning. I'm getting a doctor appointment today, but need to get in my workouts too.
Breakfast
1 whole egg and 2 egg whites [2P]
1/4 cup cheese [1P]
1 banana [3C]
10 1/2 whole almonds [3.5F]
Breakfast
1 whole egg and 2 egg whites [2P]
1/4 cup cheese [1P]
1 banana [3C]
10 1/2 whole almonds [3.5F]
Sunday, October 26, 2008
Day 24
I went for a long bike ride this morning, but skipped my workout last night. I had hoped to make it up tonight, but am just too tired. I ran out of medicine on Friday and I usually get tired if I miss it for very long. I'll be making a doctor's visit next week to get my prescription refilled.
Breakfast
3 slices turkey bacon [1P]
1 whole egg and 2 egg whites [2P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1 slice whole wheat bread [2C]
1/2 tbsp. grape jam [1C]
9 whole almonds [3F]
Lunch
2 1/2 ounces ham [2.5P]
1/4 cup fat free cheese [1P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1 1/2 cup grapes [3C]
18 peanuts [3F]
Afternoon Snack
1 stick low fat string cheese [1P/1F]
1/2 cup grapes [1C]
Dinner
A kind of pot pie from a cookbook that worked out to [3P/3.5C/3F]
1/2 stick low fat string cheese [0.5P/0.5F]
Evening Snack
1 stick low fat string cheese [1P/1F]
1/2 cup grapes [1C]
I was really in the mood for grapes today.
Breakfast
3 slices turkey bacon [1P]
1 whole egg and 2 egg whites [2P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1 slice whole wheat bread [2C]
1/2 tbsp. grape jam [1C]
9 whole almonds [3F]
Lunch
2 1/2 ounces ham [2.5P]
1/4 cup fat free cheese [1P]
1/2 cup 1% milk [0.5P/0.5C/0.5F]
1 1/2 cup grapes [3C]
18 peanuts [3F]
Afternoon Snack
1 stick low fat string cheese [1P/1F]
1/2 cup grapes [1C]
Dinner
A kind of pot pie from a cookbook that worked out to [3P/3.5C/3F]
1/2 stick low fat string cheese [0.5P/0.5F]
Evening Snack
1 stick low fat string cheese [1P/1F]
1/2 cup grapes [1C]
I was really in the mood for grapes today.
Friday, October 24, 2008
Day 23
I got up and did my morning run/walk as planned. It went well, my knees didn't act up at all. Jogging for two minutes wasn't as bad as I'd feared and knowing that a three minute walk was upcoming helped mentally.
Breakfast
1 whole egg and 2 egg whites [2P]
1/2 cup fat free cottage cheese [1P]
1 cup applesauce [3C]
10 1/2 whole almonds [3.5F]
We were out of milk and I didn't feel like hassling with the extra 0.5P/C...
Lunch
I bought a deli sandwich today on ciabatta bread. Threw away the top piece of bread and ate the rest.
Afternoon Snack
1 stick low fat string cheese [1P/1F]
1 tbsp. raisins [1C]
Who knew raisins were so carbohydrate laden?
Breakfast
1 whole egg and 2 egg whites [2P]
1/2 cup fat free cottage cheese [1P]
1 cup applesauce [3C]
10 1/2 whole almonds [3.5F]
We were out of milk and I didn't feel like hassling with the extra 0.5P/C...
Lunch
I bought a deli sandwich today on ciabatta bread. Threw away the top piece of bread and ate the rest.
Afternoon Snack
1 stick low fat string cheese [1P/1F]
1 tbsp. raisins [1C]
Who knew raisins were so carbohydrate laden?
Thursday, October 23, 2008
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:
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:
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.
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:
- Stick to the Zone diet for three months.
- Stick to my prescribed workout regimen for three months.
- 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.
- Expand my circuit training work as best I can to include more exercises.
- Continue aerobic workouts at the YMCA as necessary as the weather turns to ice and snow, don't wimp out!
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:
- Evaluate if the Zone diet is working. Continue if it is, take drastic action if it is not.
- Compete in the Wendy's or Antrim Half Triathlon.
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.
Wednesday, October 22, 2008
Day 21 - Ugh
The best intentions in the world don't do much if you don't crawl out of bed. I was exhausted this morning and slept in instead of getting up to work out. Finishing my workout last night at 10:00PM and going to bed late probably didn't help. The solution is simple to say, "Go to bed on time!" but hard to implement. I won't bore you with details, but some more parts of my lifestyle are going to have to change to free up some time. I intend to get back on track tonight with my Wednesday circuit training workout.
Breakfast
1 whole egg and 2 egg whites [2P]
1 slice of 100% whole wheat bread [2C]
2/3 tsp. extra virgin olive oil [2F]
1 1/2 cups 1% milk [1.5P/1.5C/1.5F]
Lunch
Winging it from the cafe' menu today.
Dinner
3 1/2 ounces hamburger [3.5P]
1 whole wheat bun [2C]
1 cup green beans [1C]
1 apricot [0.5C]
10 1/2 whole almonds [3.5F]
Hamburger and bun... technically the blocks are in the Zone, but they're both unfavorable.
Evening Snack
1 stick low fat string cheese [1P/1F]
1 clementine orange [1C]
My evening circuit training workout went well tonight. I think I might be able to increase the weight I use by five pounds. It would be a close thing though. Lunges and overhead press are still pretty hard using the current weight. To compromise I think I'm going to increase from two to three circuits. Doing that for a week should get me ready to go back down to two circuits and up the weight by five pounds, plus give me an extra bit cardiovascular workout for a week.
Breakfast
1 whole egg and 2 egg whites [2P]
1 slice of 100% whole wheat bread [2C]
2/3 tsp. extra virgin olive oil [2F]
1 1/2 cups 1% milk [1.5P/1.5C/1.5F]
Lunch
Winging it from the cafe' menu today.
Dinner
3 1/2 ounces hamburger [3.5P]
1 whole wheat bun [2C]
1 cup green beans [1C]
1 apricot [0.5C]
10 1/2 whole almonds [3.5F]
Hamburger and bun... technically the blocks are in the Zone, but they're both unfavorable.
Evening Snack
1 stick low fat string cheese [1P/1F]
1 clementine orange [1C]
My evening circuit training workout went well tonight. I think I might be able to increase the weight I use by five pounds. It would be a close thing though. Lunges and overhead press are still pretty hard using the current weight. To compromise I think I'm going to increase from two to three circuits. Doing that for a week should get me ready to go back down to two circuits and up the weight by five pounds, plus give me an extra bit cardiovascular workout for a week.
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