Wednesday, November 11, 2009
For some reason, I really don't have much to say. No rants, no drama about the upcoming weigh-in, No stupid footnotes/post scripts at the end of this blog(*1). So I'm going to post my usual morning eating pattern. I vary it from day to day but this is basically it. Hope that this helps/inspires you.
6:30ish: lean protein with fat: 2 fried eggs, 3-4 oz of chicken or ground turkey w/ 1T olive oil, etc. [150-210 calories]
8:30ish: 1/2C Fiber one & 1/2 cup milk (skim, soy, rice, almond or whatever) [105-120 calories]
9:30ish 1/3-1/2C Country Choice oats/multi-grain cereal and 2T peanut butter (or pecans or raisins.) Often add cinnamon. [290-320 calories]
I am very rarely hungry before lunch time. The peanut butter really knocks my hunger right out. You can adjust the portions and ingredients according to your weight loss goals, eating style or what ever the Rice Crispies tell you to do (*2). Whatever works for you. Bon Appetit.
- TD out
(*1) Or are there?
(*2) Heck, they told me to go with the Fiber One (No ulterior motive there, I'm sure).
Tuesday, November 10, 2009
There is a good steakhouse near where my family lives that has prime rib at a very reasonable price. A couple weeks ago my Dad and I met after work to try it. I figured for the price that they were charging, it was definitely not going to be a very large portion of Prime Rib. I figured incorrectly.
I'd like to take this occasion to say that despite the size of the prime rib, I did OK with all of my other decisions regarding pre-meal bread, sides, potato, etc. But I can't (because I didn't :( ). That was part of a six day binge. My total calorie consumption was around 4300-4400 for the day. I had a stomach ache so bad that it lasted through the next day. I even blogged about it (Title: "My Stummy Hurts". Check it out if you dare/care to)
What I ate and what I estimate were the calories involved
10-12 oz prime rib - 1010 cal
Corn bread - 188
Dinner roll - 150
1 T Butter - 100
Steamed carrots - 50
French Fries - 400
(Yes, I ordered french fries with Prime Rib. I have a lot of class. It's all low, but I've got a lot of it. My dad was probably very embarrassed)
Total: 1898 (possibly 1998 if I had 2T of butter)
I've decided that from now on, if I have a meal where I make bad decisions. I am going for a rematch, eat there again and make better choices. Tomorrow night, my brother and I are going to meet for dinner there. I am already planning my strategies. I will win this time. Wish me luck!! Death Star coming in!!! (R2D2 makes beeping robotic noises)
- TD out
p.s. My stomach is starting to feel ill just remembering that night
p.s.s. French fries with Prime Rib? Jeesh, what was I thinking?
p.s.s.s "Beeping Robotic Noises" would be a good name for a techno band
p.s.s.s.s I was going to try to phonetically spell out R2D2's utterances, but I can't even figure out where to begin. At least Beaker uses the same syllable.
Monday, November 09, 2009
OK, so lunch has traditionally been the biggest meal of my day, calorie wise. Dave runs the cafeteria in my workplace. He sells the entree with two sides type hot lunches. He's one of those people who will happily give you more food if you are a regular customer (to show his appreciation). Even before joining SparkPeople, I was constantly asking/telling him to only give me one scoop of pasta/mashed potatoes. Even with the reductions most of my lunches were still 1000-1300 calories.
He makes some of the best roasted potatoes. I always get the roasted potatoes because (a) the taste awesome and (b) I don't think I get enough potassium in my diet. Recently I've sworn off all of his pasta dishes (simple carbs, don't need 'em).
Dave also has one genre of food that is simply out of this world and that's Mexican food. He knows how to spice all foods just right, but his Mexican dishes are totally in a league of their own.
All right, on to the Really Rough decision:
Recently, I've started watching the biggest loser and it really has inspired me to start (a) pushing myself exercise-wise and (b) make healthier eating decisions. This morning, I felt like chicken (had no clue what he was serving for lunch). Chicken is one of the few lean healthy dishes that Dave makes.
So I go down to cafeteria and , sure shootin', he has chicken(crowd goes nuts)! And roasted potatoes (crowd starts dancing on the ceiling)! And the 800 calorie huge Burrito (sound of record scratching to a stop followed by crickets).
The only thing that was clear was that If I got the burrito, I shouldn't get the roasted potatoes, both of which I really like. I froze. "What should I do here?", I thought to myself The burrito would have been roughly 700-800 calories of really low quality food (a plain white tortilla and 6-8 oz of fat hamburg. maybe cheese and rice). The skinless spiced chicken and potatoes would have netted 525-600 calories, but it would have had lean protein, fiber and nutrients.
So what to do indeed. As I thought about sacrificing the burrito, part of me felt like, "I shouldn't have to give this up". The other part of me felt like "These unhealthy decisions are what's keeping you back". I just stood there. I could hear Jillian saying/shouting/decimating my ear-drums, "What are you thinking, don't you know what's in that burrito. Come on! This should be easy"
So I moved up to the counter still undecided. Dave says, "Burrito, right?" and starts reaching for one (he knows me wayyyyy too well). Now I have absolutely no clue exactly how I did this, but I just said "Actually....I'd like the rosemary chicken with roasted potatoes" (crowd goes nuts and starts dancing on the ceiling again). And that was settled. That was lunch.
Yes there were more potatoes than usual and yes the chicken was not Dave's finest effort. I would be lying if I said I wasn't still thinking about the burrito (Did I mention that he does a really good job with Mexican food?). But the decision was worth it. May the decision someday be easier.
- TD out
p.s. Thank you for reading! I know that this was a long post.
Sunday, November 08, 2009
So after yesterday's not so stellar weigh-in. I decided it was time to slightly up the intensity of the workout. For the past couple of weeks, I've been doing 15-18 minutes on the exercise bike (working toward a 16mph pace for the first 15) and some light upper body work.
So yesterday, I came to the gym with a five part mission:
1) Beat my distance record on the bike, then..
2) Do a leg workout (squats, extensions, curls, abductors and adductors)
3) 15 minutes on this cardio machine where you peddle with your arms/hands (no clue what it's called but it definitely wakes the arms up)
4) intense upper body workout (Bench, triceps, biceps, lats, shoulders)
5) Leave the core for an intense workout tomorrow (now today)
I know that the workout was good because in the middle of the afternoon I needed to take a rest.
This morning, the lower body feels worked out, but not sore or in agony. The upper body feels the same, except for the chest which feels slightly tighter. This morning, Lord willing, I'm going to hit the gym and do about 10-15 minutes on the recumbent bike to warm up the core and then go all out on the upper and lower abs, lower back, glutes and obliques.
I will tag these two workouts off until that day when all three muscle groups are sore. Then I will take the day off. I'm hoping that that will be Wednesday. Thanks for reading.
- TD out
Saturday, November 07, 2009
Goal: 209.8 by 12/31/2009
Last week's weight 220.2
This week's weight 220.4
Bottom line: We failed this week (See it's not a 4 letter word. I made it 6).
Status: Need to lose about 1.5 pounds per week over the next 8 weeks
Strategy for next week:
* 3-5 vegetables and 2-4 fruits per day no questions asked.
* At least one hour of exercise per day. One day of rest.
These next 5 weeks are crucial. If I haven't lost 5 pounds by the end of November(weeks 1-4), then my last chance will come in the 5th week. At that point I will need a big initial loss, followed by 2 pounds per week. It's doable but it's going to be really painful. Worth it though. I'm sick of being fat and even sicker of being 22x.x pounds.
Bottom Line: I've got a problem and I'm going to fix it. NO MATTER HOW.
- TD Out
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