Thursday, May 07, 2009
Tomorrow is the big day so to speak, it will be my official "new start" weigh in, I already know that its a good week because I peeked at the scale yesterday morning but I am kind of excited because if I lose more by tomorrow am it will be a VERY good week. Yesterday I came in at a total of 1580 calories which included a whey protein shake after dinner, I have been taking these after I work out for the past week but last night I had forgotten to actually drink the shake so had to add it later than normal because I had allotted the calories for it already and I would have been way low for the day if I skipped it. I did skip working out yesterday besides relocating a Japanese maple tree in my yard so no exercise, partially because I am still very sore from Tuesdays strength training session and I didn't want to push it too soon. I drank 1 gallon of home brewed pomegranate green tea, 1/2 gallon straight H2O and I did share a diet coke with my daughter at Subway for lunch, so I am hydrated properly. Have a look at the menu from Wednesday.
2 cups honey combs 220
1 cup 1% milk 110
6 inch turkey subway 280
2 slices whole wheat bread 140
1 T peanut butter 95
1 T jam 50
1 can tuna 120
3 slices whole wheat bread 210
1 T miracle whip 35
sliced tomato/jalapeno/dill pickle 25
1/2 oz pretzels 55
1 scoop whey protein powder 130
8oz 1% milk 110
Yesterdays menu was sort of carb heavy looking at it again, it seems there was bread at every meal but that is ok because I will balance it out today with a heavier protein consumption. As I get closer to an ideal weight I think I will have to tweak my intake a bit more paying closer attention to carb/fat/protein levels as much as calories, not that I am close to an ideal weight currently but I am getting there and preplanning can't hurt. I am sitting just around the corner from 200 total pounds lost and I want to be bold and predict that I will get there within 2 weeks, now remember I was 349 pounds last Friday so saying 2 weeks feels like it will be a challenge but I want to push myself with some strength training for the next couple weeks and I think the change in the program will shock my body into a couple of good weeks of losing.
Unfortunately it is STILL raining here in New England but I have been walking regardless so I am not too bothered by the presence of the wet weather, but this morning it is pretty steady and I would have to drag the kiddo along with me so instead of a walk I will head out to run some errands and I may end up at the mall just to do a few laps (30 minutes worth with the kiddo in her stroller) and that feels like such an old lady thing to do but hey! I gotta get my walk in and if that will allow it without a crying 3 year old so be it. I am also planning on doing some light weight training again this afternoon along with 40 or so push ups.
I am really looking forward to tomorrows weigh in and I think you will agree that I had an exceptional week where weight loss comes into the picture after I post the weeks results tomorrow. Make sure you get on up and grab yourself a glass of H2O because you need and deserve it for reading through this entire post and with that the end has come to yet another brain twisting episode of as the fat guy turns.
Wednesday, May 06, 2009
Yesterday was another good day in this fight for a smaller me, I came in at 1645 total calories total for the day, I drank 1 gallon of green tea and 3/4 of a gallon of straight H2O. For exercise I did 50 push ups and did some light weight lifting with some dumb bells and my shoulders are sore today for my efforts.
I think that part of the problem with losing weight and keeping it off is that it takes more effort than not doing it and when you are heavy a lot of times effort equals bad, less work equals good. Someone left a comment on my post yesterday where I posted a photo of some grilled trout with potatoes and green beans that said "If only people knew that you could eat delicious food like that and lose weight - I think everyone would do it!" I thought to myself about how it really is that easy, I then started thinking about why people don't and came up with effort, in the case of the trout dinner I caught the trout, cleaned it then I seasoned it and grilled it along with making red potatoes and green beans on the side and it did take some effort to achieve that meal. In all honesty that particular meal took me roughly 30 minutes to completely prepare and cook from start to finish and cost me roughly 530 calories, imagine that, grilled trout with baked red potatoes and green beans, 30 minutes time minus the catching and cleaning of the fish and getting a meal that you would pay top dollar for in a restaurant. the difference between that and a pre packaged calorie and sodium heavy meal is a little bit of effort in the kitchen.
which brings me to another point, cost of food like that. In all honesty that entire meal cost me roughly $4.50 plus what ever amount of spices and the olive oil cost me so lets say an extra $1.00 which is probably high, so $5.50 (including spices etc which I already had in the kitchen) and a morning out on a lake fishing with my son to get the trout, which I will also add can count as some exercise because of the walking around the lake and 4 hours fishing that we did so more than one good thing comes from this. I want to mention that for that $5.50 worth of food I fed myself, my wife, my two kids and Wifys step father, for $5.50? Yes for $5.50 and 4 Rainbow trout that I caught, figure about $7.00 to $8.00 per pound extra for the trout if you were to buy it at a market we cooked about 2 pounds worth. Lets compare that to ordering a pizza, I would guess that an average large pizza is in the $10.00 range delivered ie: no effort required besides dialing the phone and lets be honest, though a large pizza could probably feed 3-4 people until they are full it never goes quite that way. A quick google search came up with 290 calories per slice of a Pizza Hut 14 inch regular crust pepperoni pizza, so for less than 2 slices of pizza you could have the same calories as the trout dinner. It took less effort, but cost more (even if you break it down per person if buying the trout, the pizza cost more for a full meal of pizza) and it does not have that "bang for your buck" where nutrition that the trout does, now I picked pizza because it was an easy comparison but do it with anything that takes no effort and it usually works out that the more effort that goes into our meal planning the more we can get out of our food where nutrition, taste, calories and even cost is concerned.
A little bit of effort can go a long way where our food choices and preparation is concerned, grill instead of frying, bake instead of frying, yes it takes a little more work but the difference in taste is marginal and the nutritional benefits are huge. cooking your own meals and seasoning them yourself also means that you can eat it how you like it every time, why order something that some 16 year old pimple faced kid that is sweating all over himself prepared hastily in a kitchen that has probably not been properly cleaned in 4 months when you can make it yourself? Have you ever seen a 16 year olds bedroom? and you are cool with them preparing food that you plan on eating? I can honestly say that I enjoy being the one that chooses how and what I eat, I would not consider myself a chef by any means of the word but I can say that I get lots of compliments on my cooking, and more so now than when I was 534 pounds and frying everything (though I make a mean eggplant parm that is probably not too low in calories) but putting the effort into our food preparation really can make the difference in how nutritional and tasty it is, everything does NOT have to be deep fried and slathered in butter.
I do not feel deprived of good food and I have lost more than 190 pounds to date so I am in the mindset that if I can drop more than an entire person and still eat well and feel that I have eaten very satisfying food that anyone can do the same. I used the trout dinner as an example here but I have made just about all of my old recipes into new recipes by changing some of the ingredients or cooking methods and have a slew of recipes that I regularly make that are all low calorie highly nutritional meals from meatballs, hamburgers (Turkey burgers), grilled chicken, faux fried chicken, rice dishes, mashed fauxtatoes (cauliflower), a few different soups and the list goes on and on. I am working on an eggplant parm recipe but the old one is just too good so I have not tried too hard to change it yet. So you can see that with just a bit of effort we can eat all of the things that we enjoy and still lose weight, if I am not proof of that I don't know who is!
I am saving money, getting healthier and eating great home prepared meals all while dropping weight pretty consistently at the cost of a little bit of discipline and effort, still think you can't do it?
Tuesday, May 05, 2009
My intake for Monday was spot on again coming in at 1665 and was pretty well rounded, I got in 1 gallon of green tea and 1/2 gallon of water as far as hydration goes that was on point as well. Earlier in the day the weather broke long enough for me to take the little one out on a walk around the lake and I went 1.7 miles @ a little faster than 3mph and that's just what I was going for so I am happy all the way around with how the day went.
During my walks I always bring my camera to cut down on those "man I wish I had my camera" moments and yesterday I was glad that I did. The lake I live on has an interesting animal that lives in the area and we sometimes have the pleasure of seeing it cruise around in the sky looking for fish in the lake and that animal is an American bald eagle. Yesterday while I was walking he flew over head and was pretty low so I pulled out my camera and zoomed in out and clicked off a couple of photos hoping to get lucky enough for a decent picture and I managed to get a picture so I thought I would share it, I zoomed in on the Eagle so that you could see it better and the photo is clickable to get a look at the larger photo.
A full sized pic of the eagle is on my blogspot page @ zeusmeatball.blogspot.com/2009/05/gr
For dinner I threw some trout that I caught on the grill and I have to say that everyone loved it! including wifys step dad that I invited over for dinner, it came out very good and 6oz worth only has 250 calories so its low calorie to boot. I prepared the fish with some black pepper, rosemary and some Grillmates Salmon seasoning, coated it in a very light coat of olive oil and straight onto the grill they went. For sides to this dish I made red potatoes seasoned with olive oil, rosemary, thyme and black pepper then placed into a 400 degree oven until they were brown and green beans with black pepper and Smart balance, simple right? I find that the simple ones are usually the best tasting ones and this will be my go to prep for trout from here on out. I snapped a picture of my plate before digging in so that I cold share here on the blog, have a look.
The blue plate does nothing to make this look better but here it is.
Everything that is happening this week is how it should be where losing weight is concerned so I am looking forward to Fridays weigh in number, I have walked almost every day, I am eating right and I am staying hydrated and that is the recipe for fat to burn. I feel good and am down in weight since Friday so off to a good start for my goal to hit 344 pounds this week, will it happen? it is a possibility but if it doesn't happen this week it will happen the next so no worries. I have decided that I am going to focus on strength training more than I have been and want to start doing my daily push ups again if my shoulder holds up, it has felt good for about 3 weeks now and I am getting itchy so today I will test it out with a few short sets just to test the waters.
The end has come to another post in a long line of posts and I am going to keep on ding what I am doing because it has worked to this point. Thanks for following along and don't forget that H2O!
Monday, May 04, 2009
This week has been pretty good so far and I am looking forward to Friday because I suspect that there is a possibility that I can dip back down to that lowest weight again and hit 344 by then. To hit 344 pounds again I will have to have a 5 pound loss this week but I believe that if I stay on track with the food for the rest of this week that I can get there with a shake of luck and good food choices.
This week has been extremely wet outside so getting exercise in has been a challenge, I even walked in the rain last night because I know that I need to get movement into my days or else I am not doing my part to maintain an ever slimming waist line. I am currently using walking as my main source of exercise for reasons that will be mentioned at a later time so I need to stay consistent with going out and making sure that I am walking at least 25 minutes 4-5 times per week. The weather warming up has also opened up more chances to go hiking, if only the rain would stop! and Wify has agreed to come with me and has even said that we should make a "regular date" to go hiking so that we go often and I have to say that I was happy to hear that from her and am looking forward to getting out in the woods with her. I mentioned in an earlier post that there was a bit of a snafu with a pack that I ordered and as soon as the new pack arrives I will have the means to go on longer hikes and I plan on filling the pack up with whatever I will hike with and wear it when I go on my walks as well for conditioning, so to say that I am looking forward to getting the new (correctly colored) pack from the guy in the brown truck is an understatement at this point.
Over all my intake has been pretty good this week and I am eating a pretty well balanced mixture of meats and veggies lately, I also remembered recently that I love hard boiled eggs made into egg salad! so I have added them back into the menu. I am starting to weight train with light dumb bells on a more regular basis now as well and because of this have decided to add a Whey protein powder to the days that I use the weights at least for now, I may decide that I do not need it or feel that the calories are not worth the extra protein and go with just eating more meats etc and get some extra protein that way but for now its the powder. My hydration has been perfect this week besides Saturday when I forgot to make green tea so it was just water and not as much of that as I should have consumed.
There is a break in the drizzle right now and since I have to push the little one in the stroller I am going to head out for a walk before the rain starts back up, so this post will end here. don't forget that H2O and of green tea and remember if I can drop the weight by sensible eating and exercise so can you. Thanks for following along and all of the support over the last 16 months or so, and remember kids, keep that hand out of the cookie jar!
Sunday, May 03, 2009
I just got in from a nice walk in the drizzling rain and thought I would throw a weekend post up here before Monday came around. My intake for the day is right now at 1690 total ending with a large orange about 5 minutes ago, I have to say it feels good to be back on track with the food, which has got me thinking. I have not really done too much in the way of exercise in the past few weeks besides a couple of walks here and there so I decided to take a walk tonight even though it is raining outside. Walking all alone in a light drizzle actually does wonders for calming down and just relaxing even though I was walking at about a 3.4 mph pace for just under 2 miles I was totally relaxed and cleared my head while just listening to the rain fall between my footsteps. I also walked around all afternoon in the mall with wify and the brats so I guess I have been walking more than I want to count towards my movement tally, and while in the mall something dawned on me, I had the option to buy some clothes if the need struck me.
I was walking around in the mall and I thought about how I could use a few pairs of jeans and meandered on into a JC Penny half in the old 534 pound state of mind thinking "I'll just look and if I see something I will pull out the good old big and tall catalog" so I walk into the mens section and there in front of me is a size 42/32 jeans and I literally could feel myself smile. I then walked further into the mens section noticing that there were plenty of size 42 jeans to be had if I really wanted to walk out with some and then it hit me, I had the option to walk into a store and walk out with some clothing that fit me. At 534 pounds and sitting on the edge of fitting into a 7xl shirt that is a feeling that is left outside next to ones pride before even walking into a store, the option to buy something in a store that does not have "Big and Tall" in the title just does not exsist at that size and honestly some of the big and tall stores didn't exactly have a lot of 6-7xl stuff on hand all of the time either. In order for me to buy a shirt indeed I would have to walk on over that line to the big and tall section in JC Penny BUT that section only goes up to 4xl so I was without that option as well for a long time as well.
Living in the 340's is a whole different game when compared to living life in the 530's, I do not ever want to be in a position again where I can say that I weigh more than a quarter of a ton and not be exaggerating! I know that I will never see that zip code again and its a pleasure to have moved on from such a large size. I know that i have changed my life for the better and because of that decision my family will have me around a bit longer and that's the only reason that I need to stay on track and finish what I've started with this weight loss project, yes project seems fitting for a feat this large, or should I say a belly this large!
Thank you for reading along and I hope you are getting that H2O into your day because it is one of the most important parts of this weight loss game, that of course is just my humble opinion but hey! its my blog right? Keep on keepin on and all that, and until next time keep your goals in sight and know that nothing tastes as good as healthy feels.
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