Wednesday, March 25, 2009
Making good choices along with being driven to accomplish a specific task is the formula needed to lose weight and it is as simple as that. The other side of that coin has the complete opposite effect where bad choices and unfocused health habits can cause extreme weight gain & the break down of a fit body. I don't know how the conversation came up but last night wify and I were talking about "old times" and how we would eat and my evening trips to Del Taco on the way home from work came up, as I was mentioning to her that I would grab 3 extra cheese burgers and devour them before I got home so that she would not know about them she said "Imagine just how many calories were in that meal" My response was "I don't want to know" but out came our calorie book. I was actually disgusted at the figure she came up with for my average take on a late night run to good ol Del Taco, without getting into the specifics lets just say I was consuming 3300 calories from a single stop on my way home from work almost every night, so 3 times per week on average at 9:30 pm I would stop and grab a big bag of fat ass for myself and willingly stuff it into my piehole.
The idea of eating that way now is so foreign to me that I honestly cannot believe that it was me, but it was. Lets look at me now, I eat an average of 1700 calories daily and can honestly say that I enjoy my food more now than I have in quite some time. I have always been creative with cooking and nine out of ten times that I cook something that someone has not tried before I get asked for the recipe, this has always been the case yet I chose to eat at fast food restaurants and or out of plastic packaged boxes. Last night I tried a little chicken recipe that I read on a forum but I changed it up a bit to fit how I would enjoy it and it was a big hit all the way around with my family. I took boneless skinless chicken breast and pounded it flat, I then mixed a wedge of laughing cow garlic & herb cheese with a bit of spicy mustard and spread it thin over the flattened chicken breast. After the cheese was on the breast I put 1.5oz capicola over the entire thing and I placed thinly sliced green bell peppers at one end of the concoction. Minced garlic and black pepper along with some other spices went on next and then I rolled it up and seam down placed it into a casserole dish, it was baked at 350 degrees for about 25 minutes. I served rice with pueblo pepper sauce and light sour cream on it along with some green beans with the chicken rolls and was very pleased with how the whole meal came out, have a look I snapped a picture before I dug in.
This was a pretty good meal if I do say so myself
My total calories for the day came in at 1705 and it was pretty balanced I think, I drank 1 gallon of green tea, about 12oz of coke zero (1 glass) with dinner and maybe 3/4 gallon water so Iwould say I was properly hydrated and I rode my bike for 22 minutes in the morning and took a 1.5 mile walk @3.1 mph roughly as well as my squat routine, so exercise was good for the day as well. Have a look at the menu from Tuesday.
2oz capicola 100
2 slices whole wheat bread 140
1oz American cheese 110
1 T miracle whip 35
2.5oz ground chicken 105
1oz light cheddar 80
3 taco shells 150
tomato/lettuce/light sour cream 55
small apple 80
7oz baked chicken breast 350
3/4 cup white rice 150
1 cup green beans 40
1 wedge laughing cow 35
1.5oz capicola 75
Bell peppers 10
light sour cream 20
1 apple 90
1 orange 80
Tuesday was pretty much a perfect day where this weight loss regimen is concerned, I ate well, I exercised enough and I stayed hydrated. That's all I got for today, remember to stay hydrated and exercise is key, Thank you for following along with this fat dude getting thinner and know that you can do it too as long as you are willing to put in some hard work and take an honest assessment of how you are treating your body, 3300 calories worth of bad Mexican fast food is does not a good diet make. Grab that H2O and keep on keepin on, YOU are the one at the wheel, YOU are the one lifting fork to mouth and YOU are the one that has to make the choice to live healthy.
Tuesday, March 24, 2009
I had a great day Monday where calories and exercise goes, I did go slightly over on calories having 1710 total but being over by 10 is no worries at all. I rode my bike for 22 minutes in the morning followed by a short routine of punching while holding weights and squats alternating between the two, this is something that I read is suppose to help with endurance and I will hold opinions until I do it for a week or three. Later in the day I rode for another 21 minutes on my bike so 43 minutes total for the day, I have to be happy with that until its warmer and more importantly less windy outside as it has been very windy here lately and with the mid 30's temps makes for unpleasant walking conditions, now that you have an idea of what I did for movement have a look at my menu from Monday.
2 cups honey combs 220
1 cup 1% milk 110
23oz watermelon 220
1 lavish bread 100
3oz cucumber 15
3oz tomato 15
1/4 T miracle whip 15
1/2 T Newmans own light honey mustard dressing 20
1 can Progresso gumbo 210
1/2 oz American cheese 50
4oz ground chicken 170
4 small taco shells 200
1.5oz light cheddar cheese 120
lettuce/tomato/onion/light sour cream 75
sliced apples 170
1710 Total calories and like I said I call that right where it should be, and the exercise is on par as well. I actually enjoy the exercise lately, its almost like I need it, if I don't get as much into the day or miss a day completely I feel guilty. I for the most part have replaced my urge to eat handfuls of chips or a piece of cake with riding my bike or going for a walk, that's not to say that I don't enjoy those other things now and again but when boredom strikes, or when I start thinking about what I want to do the first thing that comes to mind right now is to take a ride or a walk, not scope out the fridge! That is what they call progress folks.
I am hoping to start the C25K program on April 1st or there about, I figure if I start it on April 1st and can't complete it I can just say that it was an April fools joke and tuck my tail between my legs and call it a day, but then if you read regularly you know that's just not how I get down. I bought a micro SD card for my cell phone which has an mp3 built into it and loaded all of the C25K podcasts onto it so that I don't have to load them into Wifys Ipod. The only issue that I have with the podcasts is that I don't find any of the music on any of them very motivating but hey its the timing ques that I need, I wouldn't run with music normally anyways so I guess I can put up with the drab techno repetitiveness for a couple of weeks if the end result is me running 5k non stop. I may before I am through just make my own podcast with better music but we will have to see how this goes before I invest time into making a better play list, if anyone reading has a lead on some podcasts that have even slightly better music I am all ears and would greatly appreciate links or search terms for said podcasts.
Over all the week has started off well so the plan is to keep the momentum throughout the rest of it and keep the exercise at a level that is going to keep me wanting to get a little further each day. I also think that adding extra bike riding the 2 weeks before I start C25K will help me build up my endurance a bit as well because running IS NOT like riding a stationary bike! Now that I have a start date for C25K penciled in (yes its not in ink just yet) it gives me a bit of time to mentally prepare for the start of something new, I just hope that my body is able to handle the running without injury or pain because at roughly 350 pounds a runners body I have not, and with that I end my ramblings for today. Now that you have made it through the entire post hop on up and grab yourself a glass of H2O and know that I am doing the same.
Thanks for reading.
Monday, March 23, 2009
Just when I thought spring was here it was 17 degrees when I woke up! the man in the magic box says that it will be back in the 50's by Wednesday so maybe spring weather is on the way and will stick around later in the week. Sunday I did not follow plan much at all and as much as I want to blame my in laws it was me that lifted the fork to mouth so its squarely on my shoulders. The day started off well enough, I had a capicola sandwich for breakfast around 9:30 am for just about 300 calories, then wify decided that we were heading to a flea market that comes around every year at a drive in movie theater with her mom so off we went. I did score a brand new still in the box hurricane lamp for 3 bucks so the trip was well worth it but then as we were packing up I am sitting in the car and I hear Wifys mom say "Friendly's?" wify looked at me I shrugged and we decided that it was Friendly's restaurant for lunch, this is not really a problem as I had 1400 calories left for the day and the meal that I get when I am there costs me 700 so it would have afforded me 700 calories for the rest of the day. When we were all done the lively waitress asked us what kind of sundaes we would like as all of the meals included one, I caved and got a cone which was not my best decision of the day but hey! I had 700 calories right? (that folks is thinking like a fat person through and through) but what is done cannot be undone and I figure that I will have a light dinner since such a hefty lunch went down, and home we went.
Enter my Father in law, I had forgotten that later in the day Wifys pops was stopping by and I had picked up some hot Italian turkey sausages for the grill so I figured I would be going over my calories for the day and that I did. I had 2 of these sausages on light hot dog rolls with some spicy mustard, not so bad but then I found myself grabbing another one about 20 minutes later just kind of randomly as we were sitting around talking so 3 total! yep, not only was I thinking like a fat person (earlier) now I was acting like one! wify made corn with this meal (which I had none of) and her pops brought this roll of, um I am unsure what it was BUT it was good! it was some sort of pasta alternative that was made with corn meal and spices which was grilled along with the sausages and topped with caper, olive and hot pepper sauce, I had 2 servings of it and man was it good! 70 calories per serving so not too bad but remember the 3 sausages and rolls that I had so all together, well, not so good either.
This weekend the only exercise I got was some yard work on Friday (about an hour and a half of raking etc) Saturday we did our bulk grocery shopping so walking around shopping for 4+ hours (which is not exercise but it was movement so I will mention it) and then Sunday we walked around that huge flea market for a couple of hours and while grilling the sausages I shot some hoops with my son and wifys step father for about 20 minutes but nothing that I would call exercise this weekend was had. This means a few things to me, it first means that I let some old habits peek in on me over the weekend and for that my body shall be punished this week where exercise plays a part. I will ride my bike twice per day for no less than two 20 minute rides per day for 5 days. I will walk 1.5 to 2 miles once per day on every day that weather permits a walk (I have to bring my daughter in her stroller so too cold means no walkie) and I will strength train (with dumb bells, its all I got right now) every day, each day a different body part until Friday, and I will do one of wifys yoga routines 3 times before Friday. To some that sounds like a normal week of working out, to others it sounds like a week of hell, I fall somewhere in between that spectrum and this will be a challenge for me to complete all of that this week but its what I am going to do to make up for my lack of exercise Sunday and the binge, yes we will call it a binge .
Lessons learned this weekend, when someone says "friendly's?" with a big smile on their face, its not always the best idea to agree. Lesson two, just because the vibe in the room is all loosey goosey chit chat flying around and there is a plate of hot Italian sausages on the table does NOT mean you get to eat 3 of them when you weigh 350 pounds just because you are not paying attention. Lesson three, eat too much and do not work out all weekend means that its time to pay up over the next week with lots of hard work and exercise. Honestly, that last part I am fine with because is it really that wrong to when you eat a bit off track to up the intensity or amount of exercise that gets done that week to make up for the extra calories? see I thought you would agree.
Don't forget that H2O and tune in tomorrow to find out just how much exercise I got into today! I am off to start in on my first ride and possibly some yoga, and in the infamous words of Porky pig, Thats all folks!
Saturday, March 21, 2009
Today I ate like a king, well I am not sure how a king eats but it was a very good day with very good very healthy meals and I found a new item to add to my body fueling arsenal. Today was our "bulk shopping day" and that usually means that we get a nice piece of fresh fish for dinner, today was no different. Let me start with breakfast first as this will be a meal related post, I woke up late and had a bowl of corn chex cereal with 1% milk, bamn! the breakfast portion of this post has concluded, like a king you say? Ok, that was around 9am and we set out to get our shopping done and 1:00 pm came around and we had still not eaten lunch, yes yes, I know that's not a good idea! AND you said you ate like a king Mister Meatball! welp wify had bought some "honey wheat pretzels" so I grabbed a few 7 or 8 of em and it stopped the grumbling from the gut region, "hey now you said Very good, very healthy meals!?" yes yes we are getting there, while in the market I picked out a couple cucumbers and some nice ripe tomatoes and off to find some pita bread I went, while looking around I see something that says "Joseph's flax oat bran and whole wheat flower lavish bread" on it, 100 calories per whole piece and 3g of fiber to boot so into the cart it went. After getting home it was time to get a proper meal type food into my stomach and earlier in the day I remembered that someone on a forum mentioned cucumber sandwiches but made on wheat pita bread.
Here is where the good food comes into play and its such a simple little wrap for so little calories that I have to say that I wish I had come across the idea sooner! I skinned a whole cucumber and sliced it up diagonally with one of the tomatoes and that's pretty much all that goes into these besides the dressing, salt and pepper. I spread a tiny amount of Newmans own light honey mustard dressing across one end of the lavish bread and laid the cucumbers and tomato on top of it, then added salt and pepper rolled the veggies once into the bread. I added a tiny smear of Miracle whip between that and the end of the bread, rolled it all the way up and ate my new favorite lunch item. Each wrap was roughly 150 calories and that was counting high! two was more than filling and I have to admit that I ate too much and one would really have been enough but like I said they were awesomeness wrapped in lavish bread. 1 whole cucumber and maybe 2/3 of a medium tomato was used to make 3 wraps, wify really liked them as well and we will be making them again for sure, now onto dinner.
Dinner as I mentioned was fresh fish, we had grilled salmon fillets with mashed cauliflower and green beans and to say that I enjoyed this meal does not begin to say how good it was. I bought 1.5 pounds of fresh Atlantic salmon fillets and decided to cook it out on the grill, and the only prep was a light garlic rub, some black pepper and a drizzle of olive oil and onto the grill they went, here is a look at them as they cooked to a perfect 135 degrees.
This is a shot as I turned them over after the non skinned side cooked for about 5 minutes.
and right as they were done and brought inside.
The mashed cauliflower was absolutely amazing and it was also a very simple recipe that I sort of just winged and made up as I went using my mashed potato recipe. I boiled 2.5 pounds of fresh cauliflower for about 7 minutes until it was soft but not falling apart, drained it and dumped it back into the pot where I mashed it up with a mixer after mixing in about a tablespoon of minced garlic, 1.5 tablespoons of Smart balance spread, less than 1/4 cup of 1% milk and some black pepper. Once that was as mixed as it was going to get I put about 2/3 of that into a food processor and blended it into a smooth mix and poured it back into the still lumpy mixed portion so that there would be some texture to it, fold in a bit of Parmesan cheese and into a casserole dish it goes. I then shook a bit of parm cheese over the top of the whole thing and into a 400 degree oven it went for about 7 minutes, I then stuck it under the broiler for a minute or two to brown the top and that's it! the fauxtatoes were done! Here is a look at my plate seconds before I dug in and cleaned my entire plate.
8oz grilled salmon steak, 1 cup green beans, slightly more than a cup of mashed fauxtatoes ala cauliflower, about 600 calories and quite filling.
If this had been served to me in a restaurant I would have given the chef my compliments, it was honestly that good! so as a king I was fed today as far as I am concerned and a couple more high quality low calorie options get added to my eating arsenal. That will conclude another post and I hope you got your H2O in today! I have had a gallon of green tea and about a quart of water so far myself and will have about another 1/2 gallon of water before I retire for the evening, keep on keepin on and remember there ARE options to fatty high calorie foods out there that will allow us to eat heartily and until we are full. Thanks for following along and check in tomorrow for the next episode of as the fat guy turns.
Friday, March 20, 2009
Hard work is paying off on the scale, who wouldda thunk? I again this week have stayed within plan almost 100%, I say almost because of the St. Pattys dinner but even that was only slightly off the beaten path, but its paid off again with another good weigh in. I woke up feeling good about this week because of all of the exercise that I have done and I stepped on the scale to see a 347.4 lb flash across at me, which was followed by another and that makes for a four pound loss this week. It is actually a 3.8 pound loss but hey! we will call it four because ships have not sailed since Wednesday night. My total weight loss to date is 187 pounds which means I am a mere 13 pounds away from dropping 200 total pounds and that is mind blowing to me. I can remember a conversation that I had with a friend of mine about 2 years ago when I moved back to CT where he said that his father had a weight loss surgery and lost 100 pounds and that number was absolutely amazing to me and still is! but I thought about how hard and how long a number like that would take to reach and it was daunting, here I am 13 pounds away from losing double that, Man am I glad I woke up and started losing the weight. Here is a photo of my scale this morning and some things that weigh as much as me as well as much as I have lost.
My feets and a 347 pound weigh in, I know I know thems is some beautiful dogs...for a Flintstone!
This 1986 Suzuki RG400 weighs in at 347 pounds like yours truly.
Jana Linke Sippi weighs 187 pounds which is how much I have lost so far, imagine carrying her around on your back all day!
If you couldn't tell I am very happy with my 4 pound loss this week, I have earned it! I plan on sticking to this program of riding plus walking every day as it seems to be doing the trick, I have had a good couple of weeks where losing pounds goes and well, I like it! My calories yesterday came in at 1700 and I drank more than 2 gallons of fluid, with one gallon being green tea and the rest water. Weather stopped me from getting a walk in but I did ride my bike so I am happy with that and today looks nicer out if not a bit colder so I may try and squeeze a walk into my afternoon.
Just like the way that I felt back a couple years ago listening to my friend tell me about his fathers weight loss I know that someone is reading this and thinking about how long or how hard it will be to do the same thing BUT it won't happen until a decision to do something about it is made. Even the longest journey starts with a single step and that's all that can be asked of anyone, but if that first step is not taken, chained to a disability we remain. Just do it, grab that tea or water and drink it down, hop on that bike and go for a ride or open your front door and take a walk, it really is that simple as far as exercise and the food is easy once the addiction part goes away.
Thats all I got for now, grab yourself a glass or 4 of H2O and make sure to get some movement in today. Thank you for the support that you leave me in my comments, it helps more than you know.
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