Weight: 232.5
Breakfast: Boiled egg, slice of whole wheat toast, coffee
Lunch: 7 oz of Turkey (Cooked a Turkey for home Christmas day and did not take to family gathering. It seems to be multiplying but I don't like to waste food so I'll keep eating it.. maybe it will be gone before next Christmas.) Cup of black beans. Diet Fresca
Snack: 10 black cherries, and half cup of walnuts.
Dinner: CiCi crustless pizza....sausage, pepperoni, cheese and sauce.....they cook the topping in a tin, and salad. Resisted the cinnamon rolls which I love....they bring them out hot, with butter and delicious glaze. Diet coke
Snack: little bit of popcorn made in my 5 yr. old granddaughter's popper she got for Christmas. It pops with a 100 watt light bulb. It works really well! In fact as well as I've ever seen. (Correction: My wife informs me that the Easy Bake Oven uses the light bulb. The popcorn popper is normal electric. Next time don't say you need a hundred watt light bulb while holding a box with "Popcorn Popper" on it!)
Exercise: None
Tuesday, December 30, 2008
Monday, December 29, 2008
Enttry 12/29/2008
Weight: 231.5 lbs. - a 1 lb loss from yesterday. However you need at least 4 days to show a trend and smooth out the natural variations in weight. It is easy to have a 1 lb. swing in weight in a day due entirely to hydration level. A day or two after a heavy workout with weights may show no weight loss or even a slight gain due to the increase in muscle, which weighs more than fat per volume. That's why you need to use measurements around your waist, buttocks, thighs, chest and biceps, along with weight measurement to determine your progress.
Breakfast: Fried egg in a little margarine and slice of honey wheat toast (we ran out of whole wheat). Four oz. of fat-free milk and Coffee with cream. I always take a fish oil capsule in the morning.
Lunch: Turkey again???? Yes 6 oz. and cup of steamed veggies.
Snack: 8 Black cherries and 5 walnuts
Dinner: Tequila Lime Chicken 2 breast, black beans salad and shredded cheese.
Snack: Candy and Cookie binge- 5 small tootsie rolls and 2 cookies. I'll be glad when these Christmas deserts are gone!
Breakfast: Fried egg in a little margarine and slice of honey wheat toast (we ran out of whole wheat). Four oz. of fat-free milk and Coffee with cream. I always take a fish oil capsule in the morning.
Lunch: Turkey again???? Yes 6 oz. and cup of steamed veggies.
Snack: 8 Black cherries and 5 walnuts
Dinner: Tequila Lime Chicken 2 breast, black beans salad and shredded cheese.
Snack: Candy and Cookie binge- 5 small tootsie rolls and 2 cookies. I'll be glad when these Christmas deserts are gone!
Sunday, December 28, 2008
Entry 12/28/2008
Weight: 232.5 lbs.
Breakfast: Two poached eggs, slice of toast, and coffee with cream.
Lunch: 6 oz. turkey, steamed broccoli, cauliflower, and carrot mix with teaspoon of margarine and diet Fresca.
Dinner: Pulled Pork, green beans, cole slaw and one bite of lemon pie all from Dickie's BBQ. Diet Fresca to drink.
Exercise: Got my wife to walk with me around the block. She b-----d the whole way. Blew and mulch leaves in the front yard for 20 minutes.
Breakfast: Two poached eggs, slice of toast, and coffee with cream.
Lunch: 6 oz. turkey, steamed broccoli, cauliflower, and carrot mix with teaspoon of margarine and diet Fresca.
Dinner: Pulled Pork, green beans, cole slaw and one bite of lemon pie all from Dickie's BBQ. Diet Fresca to drink.
Exercise: Got my wife to walk with me around the block. She b-----d the whole way. Blew and mulch leaves in the front yard for 20 minutes.
Saturday, December 27, 2008
Entry 12/27/2008
Weight: 232.5 lbs. 3.5 pounds less than yesterday. Mostly water loss I think plus the difference between pajamas and shorts. 16 oz. of water weighs a pound so if you are well hydrated when you weigh one day and dehydrated the next, it would be easy to vision a 2 lb swing from water alone.
Breakfast: poached egg, coffee with a little milk
Lunch: 6 oz. Turkey and steamed brocolli, cauliflower, carrot mix. Diet Fresca.
Snack: Handful of pecans
Dinner: 2 catfish fillets, red beans, salad. Diet coke
Snack: 5 grapes, handful of pecans
Exercise: Wife drug me to Target. When we go shopping she immediately tries to lose me. She keeps an eye out for me and when I get close to finding her she ducks behind something until I'm out of sight. I made two laps around the inside perimeter of the store and 20 to 30 trips between isles. I walked at a fast pace so I would get a decent workout while looking for her.
Breakfast: poached egg, coffee with a little milk
Lunch: 6 oz. Turkey and steamed brocolli, cauliflower, carrot mix. Diet Fresca.
Snack: Handful of pecans
Dinner: 2 catfish fillets, red beans, salad. Diet coke
Snack: 5 grapes, handful of pecans
Exercise: Wife drug me to Target. When we go shopping she immediately tries to lose me. She keeps an eye out for me and when I get close to finding her she ducks behind something until I'm out of sight. I made two laps around the inside perimeter of the store and 20 to 30 trips between isles. I walked at a fast pace so I would get a decent workout while looking for her.
Friday, December 26, 2008
Entry 12/26/2008
Weight: 236 lbs. ok...time for the yo-yo to start down. I've got to get serious.
Breakfast: Poached egg, slice of whole wheat toast, coffee with cream.
Lunch: 6 oz Turkey, water
Lupper: cup of steamed broccoli, cauliflower and carrot mixed, 6 oz. buttermilk
Dinner: Turkey sandwich, 6 oz. buttermilk
Exercise: Walked 2.23 miles, in 36 min 16 sec.,Avg speed 3.7 mph. Max speed 5.2 mph, Avg Heart Rate 104 beats per minute, Max Hr 127 bpm, calories 254. All measurements were made by my Garmin Forerunner 405. I wear it on my wrist. The wrist unit contains a GPS receiver and the Heart Rate monitor is a strap that goes around my chest. Their charting software shows a chart of several physical measures and a diagram of the course I cover. I can move the cursor along the chart and see where on the course the coresponding measuremen, such as heart rate, was made. This is the first serious exercise I've done in a month so I started out slow. In my younger days I probably would have gone to me max and put up with any soreness the next day. However as I age, I want to be careful and not injure any joints.
Todays high temperature was 81 degrees, a record for the area. Last week we had highs in the low 30's. That's DFW area weather. I'm much more motivated when I can workout outside. When it gets cooler next week I'll take it back into the gym. Now that Christmas is behind me maybe I can stay better motivated to workout at least 5 times a week. That is the only way I can manage my weight now that I'm older.
Breakfast: Poached egg, slice of whole wheat toast, coffee with cream.
Lunch: 6 oz Turkey, water
Lupper: cup of steamed broccoli, cauliflower and carrot mixed, 6 oz. buttermilk
Dinner: Turkey sandwich, 6 oz. buttermilk
Exercise: Walked 2.23 miles, in 36 min 16 sec.,Avg speed 3.7 mph. Max speed 5.2 mph, Avg Heart Rate 104 beats per minute, Max Hr 127 bpm, calories 254. All measurements were made by my Garmin Forerunner 405. I wear it on my wrist. The wrist unit contains a GPS receiver and the Heart Rate monitor is a strap that goes around my chest. Their charting software shows a chart of several physical measures and a diagram of the course I cover. I can move the cursor along the chart and see where on the course the coresponding measuremen, such as heart rate, was made. This is the first serious exercise I've done in a month so I started out slow. In my younger days I probably would have gone to me max and put up with any soreness the next day. However as I age, I want to be careful and not injure any joints.
Todays high temperature was 81 degrees, a record for the area. Last week we had highs in the low 30's. That's DFW area weather. I'm much more motivated when I can workout outside. When it gets cooler next week I'll take it back into the gym. Now that Christmas is behind me maybe I can stay better motivated to workout at least 5 times a week. That is the only way I can manage my weight now that I'm older.
Entry 12/25/2008
Weight: You're kidding right? You don't expect me to weigh on Christmas Day do you? That would give you a base to see how bad I pig out today! I have promised myself that I will restore some self discipline tomorrow but today-forget about it!.
Breakfast: Boiled egg, toast, coffee.
Snack: 6 samples of cornbread dressing, 2 samples of deviled egg filling, 3 samples of giblet gravy
Lunch ( at my sister and brother-in-law's home): Turkey, mounds of creamed potatoes and cornbread dressing (all covered with lots of giblet gravy), cranberry sauce, sweet potatoes, broccoli casserole with jalapeno, Watergate salad, pecan pie, tea with 2 packages of equal(who am I kidding),glass of wine.
Snack: Sweet potato pie, pecan pie, handful of mixed nuts, some kid of desert made like a cheese ball with chocolate chips all over it with graham crackers. little bit of Bailey's.
Dinner: Duplicate of lunch without the broccoli casserole. I'm stuffed. Oh well, it was Jesus' birthday.
Exercise: Walked behind my granddaughter's electric Mustang at the park. She only knows one speed...fast.
Breakfast: Boiled egg, toast, coffee.
Snack: 6 samples of cornbread dressing, 2 samples of deviled egg filling, 3 samples of giblet gravy
Lunch ( at my sister and brother-in-law's home): Turkey, mounds of creamed potatoes and cornbread dressing (all covered with lots of giblet gravy), cranberry sauce, sweet potatoes, broccoli casserole with jalapeno, Watergate salad, pecan pie, tea with 2 packages of equal(who am I kidding),glass of wine.
Snack: Sweet potato pie, pecan pie, handful of mixed nuts, some kid of desert made like a cheese ball with chocolate chips all over it with graham crackers. little bit of Bailey's.
Dinner: Duplicate of lunch without the broccoli casserole. I'm stuffed. Oh well, it was Jesus' birthday.
Exercise: Walked behind my granddaughter's electric Mustang at the park. She only knows one speed...fast.
Wednesday, December 24, 2008
Entry 12/24/2008
Weight: 234 Lbs.
Protein
Reducing your calorie intake below a certain level (approximately 1200 for a woman and 1800 for a man, calories per day) can actually be detrimental to your fat loss goal. This will signal to your body that you are starving. Your body’s response to this will be to lower your metabolic rate and switch from burning fat to burning muscle for energy. It’s your body’s natural reaction to hold on to its fat reserves if it thinks that you are starving. This is exactly the opposite too what we want to do. Muscle unlike fat actually burns calories, so preserving muscle is vital to fat loss. The key nutrient to building and preserving muscle is protein. Getting enough protein in your diet is important especially if you are training with weights. You should eat a small amount of protein at every meal along with some carbohydrates and essential fats. The protein helps you to feel full, so you are less likely to snack on processed foods.
Protein
Reducing your calorie intake below a certain level (approximately 1200 for a woman and 1800 for a man, calories per day) can actually be detrimental to your fat loss goal. This will signal to your body that you are starving. Your body’s response to this will be to lower your metabolic rate and switch from burning fat to burning muscle for energy. It’s your body’s natural reaction to hold on to its fat reserves if it thinks that you are starving. This is exactly the opposite too what we want to do. Muscle unlike fat actually burns calories, so preserving muscle is vital to fat loss. The key nutrient to building and preserving muscle is protein. Getting enough protein in your diet is important especially if you are training with weights. You should eat a small amount of protein at every meal along with some carbohydrates and essential fats. The protein helps you to feel full, so you are less likely to snack on processed foods.
Tuesday, December 23, 2008
Entry 12/23/2008
Weight: 232.5 The wife and I celebrated our 30 th Anniversary last night. Had a steak dinner with all the trimmings. We went to Texas Road House. They have barrels of peanuts everywhere and they are goooooood. I couldn't stop at a few. You throw the shells on the floor so there was nothing to impede my effort to eat half a barrell before being seated. If the steak had not been so tasty I would have compensated by leaving some for the dog and besides - I don't have a dog. It is not good to place one's self in such a situation when trying to lose weight.
Breakfast: Boiled egg, 2 slices whole wheat toast, coffee.
Lunch: 2 pieces fried fish, Cole slaw and diet Pepsi.
Snack: 4 homemade cookies and party mix.... hey it's Christmas holidays!
Dinner: 5 oz. Turkey, creamed spinach, green beans and water with lemon. If you read my past post, you see I eat this a lot. Turkey is excellent source of protien and it contains a lot of tryptophan - a precursor to serotonin, the chemical that helps you from getting depressed.
Breakfast: Boiled egg, 2 slices whole wheat toast, coffee.
Lunch: 2 pieces fried fish, Cole slaw and diet Pepsi.
Snack: 4 homemade cookies and party mix.... hey it's Christmas holidays!
Dinner: 5 oz. Turkey, creamed spinach, green beans and water with lemon. If you read my past post, you see I eat this a lot. Turkey is excellent source of protien and it contains a lot of tryptophan - a precursor to serotonin, the chemical that helps you from getting depressed.
Monday, December 22, 2008
Entry 12/22/2008
Weight: 231 lbs.
Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat.
Breakfast: boiled egg, slice of toast and coffee with cream.
Snack: 2 homemade cookies given in a Tin as Christmas gift.
Lunch: 5 oz. Turkey breast, creamed spinach, green beans and water with lemon.
Dinner: 1000 peanuts (I didn't actually count them), 6 oz steak, sweet potato with butter and marshmallows, salad and tea. Anniversary dinner- on such a night you don't worry about calories.
Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps). For the average fit person, it requires 20 to 30 minutes of continuous aerobic activity with large muscle groups (e.g. Gluteus Maximus and Quadriceps) to burn even 50% fat; fat requires oxygen to burn. Performing a few extra repetitions on a weight training exercise is not significant enough to burn extra fat and may in effect burn less fat.
Breakfast: boiled egg, slice of toast and coffee with cream.
Snack: 2 homemade cookies given in a Tin as Christmas gift.
Lunch: 5 oz. Turkey breast, creamed spinach, green beans and water with lemon.
Dinner: 1000 peanuts (I didn't actually count them), 6 oz steak, sweet potato with butter and marshmallows, salad and tea. Anniversary dinner- on such a night you don't worry about calories.
Saturday, December 20, 2008
Entry 12/20/2008
Regular exercise is associated with many health benefits. Increasing physical activity is safe for most people. However, some individuals should check with a physician before they become more physically active. Completion of this questionnaire is a first step when planning to increase the amount of physical activity in your life. Please read each question carefully and answer every question honestly:
| Yes | No | 1) Has a physician ever diagnosed you with a heart condition and indicated you should restrict your physical activity? |
| Yes | No | 2) When you perform physical activity, do you feel pain in your chest? |
| Yes | No | 3) When you were not engaging in physical activity, have you experienced chest pain in the past month? |
| Yes | No | 4) Do you ever faint or get dizzy and lose your balance? |
| Yes | No | 5) Do you have an injury or orthopedic condition (such as a back, hip, or knee problem) that may worsen due to a change in your physical activity? |
| Yes | No | 6) Do you have high blood pressure or a heart condition in which a physician is currently prescribing a medication? |
| Yes | No | 7) Are you pregnant? |
| Yes | No | 8) Do you have insulin dependent diabetes? |
| Yes | No | 9) Are you 69 years of age or older and not used to being very active? |
| Yes | No | 10) Do you know of any other reason you should not exercise or increase your physical activity? |
If you answered yes to any of the above questions, talk with your doctor before you become more physically active. Tell your doctor your plan to exercise and to which questions you answer yes.
If you honestly answered no to all questions you can be reasonably certain you can safely increase your level of physical activity gradually.
If your health changes so you then answer yes to any of the above questions, seek guidance from a physician.
Weight: Didn't weigh today
Breakfast: Late breakfast, which is not good idea. Breakfast is most important meal. You need it to get your metabolism kick started for the day. Had the Protein Lover's breakfast at Poor Richards - four scrambled cheese eggs, sausage and sliced tomatoes. Nibbled on a biscuit with some gravy shared by my wife. She also gave me her leftover ham - about 3 oz. She thinks I'm too thin.
No lunch because of the late breakfast. Drove around all day looking at Assisted Living Homes for my mother. Trying to bring her here to Texas to live.
Dinner: Double cheeseburger and Caesar Salad from Wendy's, that wife brought home after getting her nails done. Not a good choice but it was fast. The Cowgirls played the Baltimore Ravens and I watched it. Wish I had gone out for a better meal!
Snack: Cup of Blue Bell Homemade Vanilla that is on hand for the Granddaughters. Oh the temptations I deal with. Make that 2 cups.
Friday, December 19, 2008
Entry 12/19/2008
Be sure to read the basic of weight loss in the sidebar. Remember- do as I say, not as I do.
Fats and carbohydrates are usually the key targets when reducing calories; however it’s still important to have these in your diet, so when making reductions make sure that you reduce carbohydrates containing simple sugars such as glucose, maltose and sucrose. These are the ones you will find in sweets, cakes, biscuits, white breads and other processed foods. Eating this type of food will cause a rapid increase in blood sugar levels which in turn causes insulin spikes. Excess insulin promotes fat storage and this is something you want to avoid. It’s important that when eating carbohydrates they are of the complex kind such as brown rice, root vegetables, whole meal pasta and oatmeal. This will prevent insulin spike and stabilize your blood sugar level.
Weight: 232 lbs. I've got to get back on my regular exercise program. I'm also going to schedule a doctor's appointment to have my thyroid checked. Even when I was exercising and eating correctly I didn't have the energy that I use to have in my younger days. It may be age related but I'm gonna get checked out.
Breakfast: Oatmeal, slice of toast and coffee.
Lunch: Long John Silver number 7 - 2 pieces of fried fish, cole slaw instead of fries, Diet Pepsi. It was quick that's why. A better bad choice.
Snack: 5 cookies with a Hershey's Kiss melted in the middle. I only ate them because chocolate is an antioxidant! A Christmas gift from an associate. His wife made the cookies. At least I didn't eat the whole tin.
Dinner: With my wonderful wife (she resds this blog) . Chili's hot wings and salad, iced tea. Then she drug me to Target and Wal-mart which I hate! Oh. well to keep the peace!
Fats and carbohydrates are usually the key targets when reducing calories; however it’s still important to have these in your diet, so when making reductions make sure that you reduce carbohydrates containing simple sugars such as glucose, maltose and sucrose. These are the ones you will find in sweets, cakes, biscuits, white breads and other processed foods. Eating this type of food will cause a rapid increase in blood sugar levels which in turn causes insulin spikes. Excess insulin promotes fat storage and this is something you want to avoid. It’s important that when eating carbohydrates they are of the complex kind such as brown rice, root vegetables, whole meal pasta and oatmeal. This will prevent insulin spike and stabilize your blood sugar level.
Weight: 232 lbs. I've got to get back on my regular exercise program. I'm also going to schedule a doctor's appointment to have my thyroid checked. Even when I was exercising and eating correctly I didn't have the energy that I use to have in my younger days. It may be age related but I'm gonna get checked out.
Breakfast: Oatmeal, slice of toast and coffee.
Lunch: Long John Silver number 7 - 2 pieces of fried fish, cole slaw instead of fries, Diet Pepsi. It was quick that's why. A better bad choice.
Snack: 5 cookies with a Hershey's Kiss melted in the middle. I only ate them because chocolate is an antioxidant! A Christmas gift from an associate. His wife made the cookies. At least I didn't eat the whole tin.
Dinner: With my wonderful wife (she resds this blog) . Chili's hot wings and salad, iced tea. Then she drug me to Target and Wal-mart which I hate! Oh. well to keep the peace!
Thursday, December 18, 2008
Entry 12/18/2008
Be sure to read the basic of weight loss in the sidebar. Remember- do as I say, not as I do.
Weight: 231 lbs. The Moo-llennium Crunch ice cream last night did me in.
Breakfast: Cup of All-bran with skim milk. Coffe with cream.
Lunch: Turkey breast 5 oz., green beans, creamed spinach and water with lemon. I love Boston Markets creamed spinach. I don't think I have ever had creamed spinach anywhere so I can't compare it to anyone's.
Snack: 5 cherries, 6 walnuts, Green tea
Dinner: Dijon-mushroom chicken breast, red beans, potatoes augraten (I don't recommend eating them and I usually don't)
Exercise: Squats, curls and overhead presses with dumbbell. Very minimal workout
Weight: 231 lbs. The Moo-llennium Crunch ice cream last night did me in.
Breakfast: Cup of All-bran with skim milk. Coffe with cream.
Lunch: Turkey breast 5 oz., green beans, creamed spinach and water with lemon. I love Boston Markets creamed spinach. I don't think I have ever had creamed spinach anywhere so I can't compare it to anyone's.
Snack: 5 cherries, 6 walnuts, Green tea
Dinner: Dijon-mushroom chicken breast, red beans, potatoes augraten (I don't recommend eating them and I usually don't)
Exercise: Squats, curls and overhead presses with dumbbell. Very minimal workout
Wednesday, December 17, 2008
Entry 12/17/2008
Be sure to read the entire sidebar for the basics of weight loss.
Weight: 230.5 lbs.
Breakfast: Boiled egg, cup of All-bran, coffee
Lunch: "Casserole" I had for Dinner last night (see yesterday's post)
Dinner: Turkey sandwich with cheese, mayo and mustard. Light beer.
Snack: Bowl of Blue Bell Moo-llennium ice cream. Chunks of chocolate, caramel, walnuts and pecans. I love it! The wife sabotaged me on this one. She bought a pint the night before. I nibbled on some yesterday but I gave in to the temptation today and had more than I should. Actually it's my responsibility just like it's yours to resist such food. We can't really blame anyone else.
Weight: 230.5 lbs.
Breakfast: Boiled egg, cup of All-bran, coffee
Lunch: "Casserole" I had for Dinner last night (see yesterday's post)
Dinner: Turkey sandwich with cheese, mayo and mustard. Light beer.
Snack: Bowl of Blue Bell Moo-llennium ice cream. Chunks of chocolate, caramel, walnuts and pecans. I love it! The wife sabotaged me on this one. She bought a pint the night before. I nibbled on some yesterday but I gave in to the temptation today and had more than I should. Actually it's my responsibility just like it's yours to resist such food. We can't really blame anyone else.
Tuesday, December 16, 2008
Entry 12/16/2008
Weight: 230.5 lbs. I've gained 6 lbs in the past 4 weeks. That is what lack of exercise will do. At 61 yrs. old, it is much more important for us to exercise since our metabolism slows down as we age. When we stop exercising several things happen. Muscles begin to atrophy (decrease in size). Less calories are burned so we can't get away with eating a few more calories than we should. Additional Endorphins, which help us stay in a good mood, are not made. This makes us susceptible to eating binges which have both a physical and psychological root.
Exercise: Curls and presses with dumbbell
Breakfast: 1 cup of All-Bran and a boiled egg.
Lunch: Stir fried vegetables in Canola oil, 6 ounce boneless chicken breast and one slice of whole wheat bread.
Dinner: Chicken breast, brocolli and brown rice in something like a caserole my wife made. I'll eat anything.
Exercise: Curls and presses with dumbbell
Breakfast: 1 cup of All-Bran and a boiled egg.
Lunch: Stir fried vegetables in Canola oil, 6 ounce boneless chicken breast and one slice of whole wheat bread.
Dinner: Chicken breast, brocolli and brown rice in something like a caserole my wife made. I'll eat anything.
Monday, December 15, 2008
Entry 12/15/2008
Weight: I haven't weighed in a month. I have probably gained about 10 pounds since my lowest weight. Since the weather has turned cooler and the daylight hours shorter, I have fallen off my exercise routine. For me exercise is necessary to maintain the dietary discipline.
I'm not trying to pretend in this blog that I'm different than anyone else when it comes to the weight management struggle. I'm no different the majority of people trying to maintain healthy habits. I know what I should do, but I don't always do it. Each of us is responsible for our own efforts. So please do as I say and not as I do, if you want to be successful maintaining a healthy weight and lifestyle.
I'm not trying to pretend in this blog that I'm different than anyone else when it comes to the weight management struggle. I'm no different the majority of people trying to maintain healthy habits. I know what I should do, but I don't always do it. Each of us is responsible for our own efforts. So please do as I say and not as I do, if you want to be successful maintaining a healthy weight and lifestyle.
Monday, November 17, 2008
Entry 11/17/2008
Weight: 224
Meals:
Breakfast- two eggs fried with canola spray, slice of wheat toast, coffee with cocoa, creamer, sweetener. One oz Resivinatrol, 1 oz. Joint care, 1 tablet DHEA, Centrum Silver vitamin.
Lunch - Grilled chicken leg and thigh, grilled vegatable, beans. Diet coke.
Dinner- Baked skinless chicken breast. cup of rice with a few peas and carrots. 8 oz skim milk.
Snack - 3 walnuts.
Exercise: Light weight workout. Haven't lifted weights since Oct. 15, so I lifted 80-90% of regular workout weights to get acclimated and reduce soreness over next two days. Also did a lot of stretching afterward to help reduce soreness over the next few days also.
Meals:
Breakfast- two eggs fried with canola spray, slice of wheat toast, coffee with cocoa, creamer, sweetener. One oz Resivinatrol, 1 oz. Joint care, 1 tablet DHEA, Centrum Silver vitamin.
Lunch - Grilled chicken leg and thigh, grilled vegatable, beans. Diet coke.
Dinner- Baked skinless chicken breast. cup of rice with a few peas and carrots. 8 oz skim milk.
Snack - 3 walnuts.
Exercise: Light weight workout. Haven't lifted weights since Oct. 15, so I lifted 80-90% of regular workout weights to get acclimated and reduce soreness over next two days. Also did a lot of stretching afterward to help reduce soreness over the next few days also.
Thursday, November 13, 2008
11/12/2008
Meals:
Two eggs, two slices of whole wheat toast with parkay and 3 walnuts. Coffee with creamer, Splenda and cocoa. 1 oz Resvinatrol, 1oz Joint Care, 1 tablet DHEA, 1 Omega 3 capsule, Centrum Silver Vitamin.
There is a good discussion about the bad effects of belly fat at Web MD today.
Two eggs, two slices of whole wheat toast with parkay and 3 walnuts. Coffee with creamer, Splenda and cocoa. 1 oz Resvinatrol, 1oz Joint Care, 1 tablet DHEA, 1 Omega 3 capsule, Centrum Silver Vitamin.
There is a good discussion about the bad effects of belly fat at Web MD today.
Wednesday, November 12, 2008
Entry 11/11/2008
Weight:
226 I have been walking less than twice a week for the past few weeks. I have not been eating well either. Exercise causes the body to generate endorphins which help reduce anxiety and enhance one's mood. When I don't exercise I bing more and have less motivation to eat as well as I should. When I was younger I could maintain my weight with diet alone but now it seems impossible without vigorous exercise at least 3-4 times a week.
Meals:
Breakfast:
1.5 cup of All Bran with half-cup skim milk, coffee with creamer, splenda and teaspoon of cocoa. Ran out of Joint Care 2 weeks ago and some of the old aches have come back. 1 DHEA, Centrum Silver, 1 omega 3 capsule.
Lunch: 5 oz. Turkey, creamed spinach, green beans and water with lemon
Dinner: 2 pieces of Long John Silver Fish, 2 scrimp and cole slaw. Deit Pepsi to drink.
226 I have been walking less than twice a week for the past few weeks. I have not been eating well either. Exercise causes the body to generate endorphins which help reduce anxiety and enhance one's mood. When I don't exercise I bing more and have less motivation to eat as well as I should. When I was younger I could maintain my weight with diet alone but now it seems impossible without vigorous exercise at least 3-4 times a week.
Meals:
Breakfast:
1.5 cup of All Bran with half-cup skim milk, coffee with creamer, splenda and teaspoon of cocoa. Ran out of Joint Care 2 weeks ago and some of the old aches have come back. 1 DHEA, Centrum Silver, 1 omega 3 capsule.
Lunch: 5 oz. Turkey, creamed spinach, green beans and water with lemon
Dinner: 2 pieces of Long John Silver Fish, 2 scrimp and cole slaw. Deit Pepsi to drink.
Wednesday, November 5, 2008
Entry 11/5/2008
Recommendations for Resistance Training Exercise (ACSM 1995)
Perform a minimum of 8 to 10 exercises that train the major muscle groups
Perform exercises through a full range of motion
Maintain a normal breathing pattern
If possible, exercise with a training partner
Perform a minimum of 8 to 10 exercises that train the major muscle groups
- Workouts should not be too long.
- Programs longer than one hour are associated with higher dropout rates.
- Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises
- More sets may elicit slightly greater strength gains but additional improvement is relatively small
- Performing lighter weight with more repetitions (15-20 reps, 20-30 reps, or 20-50 reps) does not burn more fat or tone (simultaneous decrease of fat and increase muscle) better than a heaver weight with moderate repetitions (8-12 reps).
- More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
- Progress is made during the recuperation between workout
Perform exercises through a full range of motion
- Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
Maintain a normal breathing pattern
If possible, exercise with a training partner
- Partners can provide feedback, assistance, and motivation.
Tuesday, November 4, 2008
Entry 11/4/2008
Regular physical activity is an essential component to maintaining muscle and a healthy weight. Health experts recommend at least 30 to 60 minutes of moderate-intensity activity five or more days a week. To lose weight, increase the duration and intensity of your exercise, eat a healthy diet and cut back on your portions.
Monday, November 3, 2008
Entry 11/03/2008
Stress management plays a large part in permanent weight loss. Under stress,the body produces hormones or chemicals that actually work to keep the fat in the cells. The continual production of these chemicals can prove to be very dangerous & even deadly. Besides the excess insulin problem, there is another insidious stress hormone produced by the adrenal glands called cortisol that plays a major role in the 60-90
percent of disease states, as well as causing an increase in cell fat storage.
percent of disease states, as well as causing an increase in cell fat storage.
Saturday, November 1, 2008
Entry 10/31/08
Weight:
221 lbs. I haven't been exercising for the past 10 days. Went out of town to visit my mom who was had been in the hospital for a few days.
At 61 I've found that if I don't exercise I have to track my calorie intake very closely. Over the past 10 days I've not taken the time to do either. That happens. During times like this, I try to be conscious of my diet and try to walk a little further than I need too and do little things like curl the gallon milk jug a few times before putting it back in the fridge, do a few squats, pick up the dumbbell in my office and do a few exercises with it. But now that I'm older I really have to be vigilant about my eating and exercise habits.
I've had to deal with depression all my adult life and diet, exercise and nutrition are important tools in fighting it. When I get off track I have to make sure I don't let things get too far out of hand. I have to forget about things like putting in extra hours at work to catch up and raise exercise to a higher priority. I know how important it is to get in at least a 20 minute work out each day but I'm like everyone else - I get in a cycle of indifference and bad habits.
“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun
221 lbs. I haven't been exercising for the past 10 days. Went out of town to visit my mom who was had been in the hospital for a few days.
At 61 I've found that if I don't exercise I have to track my calorie intake very closely. Over the past 10 days I've not taken the time to do either. That happens. During times like this, I try to be conscious of my diet and try to walk a little further than I need too and do little things like curl the gallon milk jug a few times before putting it back in the fridge, do a few squats, pick up the dumbbell in my office and do a few exercises with it. But now that I'm older I really have to be vigilant about my eating and exercise habits.
I've had to deal with depression all my adult life and diet, exercise and nutrition are important tools in fighting it. When I get off track I have to make sure I don't let things get too far out of hand. I have to forget about things like putting in extra hours at work to catch up and raise exercise to a higher priority. I know how important it is to get in at least a 20 minute work out each day but I'm like everyone else - I get in a cycle of indifference and bad habits.
“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun
Thursday, October 16, 2008
Entry 10/16/08
Weight:
219.5 lbs. That is 2.39 lbs above my 2nd revised goal for this date. (Read earlier entries for a discussion of "2nd revised goal".) I started my first day of "calorie cycling" yesterday in an attempt to break this plateau I'm on. The idea is to consume more calories than normal for 1-2 days to kick up the metabolism a notch. Then reduce the calories below normal for a few days and continue this for several cycles. This use to work when I was younger but now at 61 I don't know if it will have the same effect. We'll see.
Meals:
Breakfast- Boiled egg, slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), DHEA tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals. One oz. of wine because more studies indicate that a small amount of acolhol daily is healthy
Lunch- 4 oz baked fish, red beans, spinach, green salad with extra tomato slices, ranch dressing and iced tea sweetened with Sweet&Low
Snack- Apple
Dinner- Spaghetti with meat sauce-about 1/2 cup of spaghettie and 3 cups of the sauce. Green salad with ranch dressing
Snack- few bite of meat sauce, 2 walnuts
Exercise: Nothing today. Couldn't fit it in. I know this is gonna hurt me on the scales in the morning. The purpose of this blog is not to present a model of perfection but to show you that you are not alone when the road blocks pop up in your own weight management loss effort.
219.5 lbs. That is 2.39 lbs above my 2nd revised goal for this date. (Read earlier entries for a discussion of "2nd revised goal".) I started my first day of "calorie cycling" yesterday in an attempt to break this plateau I'm on. The idea is to consume more calories than normal for 1-2 days to kick up the metabolism a notch. Then reduce the calories below normal for a few days and continue this for several cycles. This use to work when I was younger but now at 61 I don't know if it will have the same effect. We'll see.
Meals:
Breakfast- Boiled egg, slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), DHEA tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals. One oz. of wine because more studies indicate that a small amount of acolhol daily is healthy
Lunch- 4 oz baked fish, red beans, spinach, green salad with extra tomato slices, ranch dressing and iced tea sweetened with Sweet&Low
Snack- Apple
Dinner- Spaghetti with meat sauce-about 1/2 cup of spaghettie and 3 cups of the sauce. Green salad with ranch dressing
Snack- few bite of meat sauce, 2 walnuts
Exercise: Nothing today. Couldn't fit it in. I know this is gonna hurt me on the scales in the morning. The purpose of this blog is not to present a model of perfection but to show you that you are not alone when the road blocks pop up in your own weight management loss effort.
Wednesday, October 15, 2008
Entry 10/15/08
Weight:
218.5 lbs. That is 1.18 lbs above my 2nd revised goal for this date. (Read earlier entries for a discussion of "2nd revised goal".) I gained 1.18 lbs since yesterday. I did minimal exercise yesterday. I only walked .3 of a mile. What's the explanation for the 1 pound gain? I know part of it is hydration level. Water makes up about 60% of total body mass. Water weighs 8.3 pounds per gallon. Sixteen ounces of water is approximately equal to 1 pound. So, a tall glass of water taken away then added to your body can swing your weight by 2 pounds. I sweat heavily during exercise so when I don't exercise like yesterday, my body is probably trying to retain water in preparation for the next heavy loss.
Another factor that can affect daily weight is glycogen. Glycogen is like a fuel tank of carbohydrate converted into a simple sugar and is a quickly available energy source. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it contains 3-4 pounds of water when it's stored. If you perform strenuous exercise this glycogen is the first source of energy used because it is readily available. This is why you become exhausted if you continue the strenuous activity - the glycogen is depleted and carbohydrate or fat conversion into energy takes some time. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level.
Another contribution to the additional weight is probably muscle gain. I lifted weights two days ago. When you lift weights you produce micro tears in the muscles. Its takes a day or two for your muscles to repair the torn cells and build more cells to prepare for the next heavy work out.
These are good possible explanations for the 1 pound fluctuation. However, looking at my weight chart, I still think I'm at a stubborn plateau. I've been stuck in the range of 216-219 pounds for two weeks.
Meals:
Breakfast- 1.5 cup of Old Fashion Oatmeal sweetened with Splenda; slice of whole wheat toast, 4 oz. skim milk; coffee with creamer , Splenda and tspn cocoa; 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), DHEA tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack- 1/4 slice of apple. 6 oz. milk
Lunch-8 oz. barbecued pulled pork, baked beans, broccoli/cauliflower salad with ranch dressing. Iced tea with lemon and Sweet& low.
Snack - Pear , small vanilla malt (8 oz.)
Dinner- Turkey (3 oz)sandwich on whole wheat, slice of cheddar cheese (1oz) tspn miracle whip, 6 oz. skim milk
Snack- tspn peanut butter, 2 oz. red wine
Exercise:
1 hr. heavy workout with weights. Forgot my Forerunner 405 so I don't have log of my heartbeat.
218.5 lbs. That is 1.18 lbs above my 2nd revised goal for this date. (Read earlier entries for a discussion of "2nd revised goal".) I gained 1.18 lbs since yesterday. I did minimal exercise yesterday. I only walked .3 of a mile. What's the explanation for the 1 pound gain? I know part of it is hydration level. Water makes up about 60% of total body mass. Water weighs 8.3 pounds per gallon. Sixteen ounces of water is approximately equal to 1 pound. So, a tall glass of water taken away then added to your body can swing your weight by 2 pounds. I sweat heavily during exercise so when I don't exercise like yesterday, my body is probably trying to retain water in preparation for the next heavy loss.
Another factor that can affect daily weight is glycogen. Glycogen is like a fuel tank of carbohydrate converted into a simple sugar and is a quickly available energy source. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it contains 3-4 pounds of water when it's stored. If you perform strenuous exercise this glycogen is the first source of energy used because it is readily available. This is why you become exhausted if you continue the strenuous activity - the glycogen is depleted and carbohydrate or fat conversion into energy takes some time. It's normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level.
Another contribution to the additional weight is probably muscle gain. I lifted weights two days ago. When you lift weights you produce micro tears in the muscles. Its takes a day or two for your muscles to repair the torn cells and build more cells to prepare for the next heavy work out.
These are good possible explanations for the 1 pound fluctuation. However, looking at my weight chart, I still think I'm at a stubborn plateau. I've been stuck in the range of 216-219 pounds for two weeks.
Meals:
Breakfast- 1.5 cup of Old Fashion Oatmeal sweetened with Splenda; slice of whole wheat toast, 4 oz. skim milk; coffee with creamer , Splenda and tspn cocoa; 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), DHEA tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack- 1/4 slice of apple. 6 oz. milk
Lunch-8 oz. barbecued pulled pork, baked beans, broccoli/cauliflower salad with ranch dressing. Iced tea with lemon and Sweet& low.
Snack - Pear , small vanilla malt (8 oz.)
Dinner- Turkey (3 oz)sandwich on whole wheat, slice of cheddar cheese (1oz) tspn miracle whip, 6 oz. skim milk
Snack- tspn peanut butter, 2 oz. red wine
Exercise:
1 hr. heavy workout with weights. Forgot my Forerunner 405 so I don't have log of my heartbeat.
Tuesday, October 14, 2008
Entry 10/14/08
Weight:
217.5 lbs. This is at my 2nd revised goal for this date. Read earlier entries for a discussion of "2nd revised goal". I'm at a plateau and need to consider a strategy for getting through it. One I have used in the past is to vary my calorie intake widely. The idea is to alternately speed up the metabolism with extra calories then cut back on the calories below normal in the hope that your body will burn more fat than normal. This has worked in the past but I was younger then. I'm not sure how it would work now. I'm going to hold off doing anything like that for about 3 days and then evaluate where I'm at. I work at a desk most of the day and I am going to make an effort to get up approximately every 30 minutes and take a 5 min walk. Not only will it burn calories but it may kick up my metabolism a bit. I'll try that for a few days.
Click to enlarge
If you would like to graph your own goals and track your weight leave me a comment.
Meals:
Breakfast - Boiled egg, slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), DHEA tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
I am in the habit of eating much the same thing for breakfast. It's mainly a habit. I have always associated breakfast with eggs, usually fried or scrambled. They are also convenient. I should have eaten oatmeal this morning but I didn't want to take the time for it to cook. I don't like instant. I wake up hungry so quick is good. To break through this plateau, it may help vary the food I eat. I intend to make a list of some of the lowest glycemic index foods today that I don't normally eat and substitute them.
Snack- Grapefruit (glycemic index of 25) 6 oz. Skim Milk
Lunch-Boston Market 5 oz. of roasted turkey, green beans, macaroni and cheese. Diet lemonade to drink
Snack-Pear (glycemic index of 38)
Dinner-Long John Silver 2 piece fish and cole slaw. Diet Pepsi
Snack- tspn of peanut butter
217.5 lbs. This is at my 2nd revised goal for this date. Read earlier entries for a discussion of "2nd revised goal". I'm at a plateau and need to consider a strategy for getting through it. One I have used in the past is to vary my calorie intake widely. The idea is to alternately speed up the metabolism with extra calories then cut back on the calories below normal in the hope that your body will burn more fat than normal. This has worked in the past but I was younger then. I'm not sure how it would work now. I'm going to hold off doing anything like that for about 3 days and then evaluate where I'm at. I work at a desk most of the day and I am going to make an effort to get up approximately every 30 minutes and take a 5 min walk. Not only will it burn calories but it may kick up my metabolism a bit. I'll try that for a few days.
Click to enlargeIf you would like to graph your own goals and track your weight leave me a comment.
Meals:
Breakfast - Boiled egg, slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), DHEA tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
I am in the habit of eating much the same thing for breakfast. It's mainly a habit. I have always associated breakfast with eggs, usually fried or scrambled. They are also convenient. I should have eaten oatmeal this morning but I didn't want to take the time for it to cook. I don't like instant. I wake up hungry so quick is good. To break through this plateau, it may help vary the food I eat. I intend to make a list of some of the lowest glycemic index foods today that I don't normally eat and substitute them.
Snack- Grapefruit (glycemic index of 25) 6 oz. Skim Milk
Lunch-Boston Market 5 oz. of roasted turkey, green beans, macaroni and cheese. Diet lemonade to drink
Snack-Pear (glycemic index of 38)
Dinner-Long John Silver 2 piece fish and cole slaw. Diet Pepsi
Snack- tspn of peanut butter
Monday, October 13, 2008
Entry 10/13/08
Weight:
217.5 lbs. I am .24 lbs. UNDER my 2nd revised goal line for today . Yipeee first time I have been under my goal! But I think at least .5 lb of that could be water. I drink a lot of water before during and after exercise, but for whatever reason I drop approximately 1 lb in weight after a day of heavy exercise. One pound is 3500 calories. My calorie deficit yesterday was 1300 calories. The most logical explanation is the difference in hydration. That is one of the pitfalls people fall into when they don't take the time to learn the factors behind their weight gain/loss. They see fluctuations like this and they think "Hey I lost a lot of weight today, maybe I can have a doughnut" or either see a jump in weight and think "what's the use of putting myself through this, I can't lose any weight".
If you weigh everyday don't be surprised if you see 1-2 lb fluctuations. Try to drink a minimum of 64 oz. of water spread evenly throughout the day. Not only does it cleanse your body it will help to minimize the part that hydration contributes to the daily variance. The main thing to focus on is where you are compared to a week ago on the same day.
Meals:
Breakfast - Boiled egg, slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: Grapefruit
Lunch: Grilled chicken thigh and drumstick with the skin (took most of the skin off) pinto beans and grilled vegatables (yellow squash, zucchini, onions and peppers). Had a diet coke to drink with lime and lemon.
Snack: Had an apple divided throughout the afternoon
Dinner: Baked salmon (6oz.) and 1 cup of green beans with spices and a little olive oil. Water to drink.
Snack: 6 oz of skim milk, tspn of peanut butter.
Exercise:
Walked/ jogged 6 miles. I forgot to charge my Forerunner 405 so I didn't get my readings for the entire workout. For the period it recorded my avg. speed was 3.9 mph, max. speed 4.8 mph, avg. heart rate 111 bpm and max. heart rate of 125 bpm. I felt tired tonight- like the glycogen level in my muscles was low.
217.5 lbs. I am .24 lbs. UNDER my 2nd revised goal line for today . Yipeee first time I have been under my goal! But I think at least .5 lb of that could be water. I drink a lot of water before during and after exercise, but for whatever reason I drop approximately 1 lb in weight after a day of heavy exercise. One pound is 3500 calories. My calorie deficit yesterday was 1300 calories. The most logical explanation is the difference in hydration. That is one of the pitfalls people fall into when they don't take the time to learn the factors behind their weight gain/loss. They see fluctuations like this and they think "Hey I lost a lot of weight today, maybe I can have a doughnut" or either see a jump in weight and think "what's the use of putting myself through this, I can't lose any weight".
If you weigh everyday don't be surprised if you see 1-2 lb fluctuations. Try to drink a minimum of 64 oz. of water spread evenly throughout the day. Not only does it cleanse your body it will help to minimize the part that hydration contributes to the daily variance. The main thing to focus on is where you are compared to a week ago on the same day.
Meals:
Breakfast - Boiled egg, slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen, MSM, chondroitin, and glucosamine), Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: Grapefruit
Lunch: Grilled chicken thigh and drumstick with the skin (took most of the skin off) pinto beans and grilled vegatables (yellow squash, zucchini, onions and peppers). Had a diet coke to drink with lime and lemon.
Snack: Had an apple divided throughout the afternoon
Dinner: Baked salmon (6oz.) and 1 cup of green beans with spices and a little olive oil. Water to drink.
Snack: 6 oz of skim milk, tspn of peanut butter.
Exercise:
Walked/ jogged 6 miles. I forgot to charge my Forerunner 405 so I didn't get my readings for the entire workout. For the period it recorded my avg. speed was 3.9 mph, max. speed 4.8 mph, avg. heart rate 111 bpm and max. heart rate of 125 bpm. I felt tired tonight- like the glycogen level in my muscles was low.
Publish Post
Sunday, October 12, 2008
Entry 10/12/08
Weight:
218.5 lbs. I am .55 lbs. over my 2nd revised goal line for today .
Exercise:
Weight training for 1hr 15 min. Avg heart rate of 107 bpm max heart rate of 131 bpm according to my Garmin Forerunner 405.
Walked/jogged 1.91 miles in 30 min. avg speed of 3.8 mph, max speed 5.3 mph, avg heart rate 115 bpm, max heart rate 143 bpm, and burned 217 calories per the Garmin Forerunner.
Meals:
Breakfast- Boiled egg, 1 slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 2 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen,MSM,chondroitin, glucosamine), Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: 6 oz skim milk 2 walnuts
Lunch: 6 oz skim milk 1/2 baked skinless chicken breast (4 oz.) 1/2 apple
Dinner: Sandwich with whole grain bread and 1/2 baked skinless chicken breast, tbsp of mayonaise. Water
Snack: 1/2 apple, 6 oz. Skim milk
Found a BMI (Body Mass Index) calculator developed by the Navy. It utilizes height, weight and measurements of the neck and waist for men; waist , neck and hips for women; to determine the percentage of fat your body contains. I will put the link on tomorrow.
218.5 lbs. I am .55 lbs. over my 2nd revised goal line for today .
Exercise:
Weight training for 1hr 15 min. Avg heart rate of 107 bpm max heart rate of 131 bpm according to my Garmin Forerunner 405.
Walked/jogged 1.91 miles in 30 min. avg speed of 3.8 mph, max speed 5.3 mph, avg heart rate 115 bpm, max heart rate 143 bpm, and burned 217 calories per the Garmin Forerunner.
Meals:
Breakfast- Boiled egg, 1 slice of whole wheat toast; coffee with creamer and Splenda and cocoa, 2 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care(collagen,MSM,chondroitin, glucosamine), Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: 6 oz skim milk 2 walnuts
Lunch: 6 oz skim milk 1/2 baked skinless chicken breast (4 oz.) 1/2 apple
Dinner: Sandwich with whole grain bread and 1/2 baked skinless chicken breast, tbsp of mayonaise. Water
Snack: 1/2 apple, 6 oz. Skim milk
Found a BMI (Body Mass Index) calculator developed by the Navy. It utilizes height, weight and measurements of the neck and waist for men; waist , neck and hips for women; to determine the percentage of fat your body contains. I will put the link on tomorrow.
Saturday, October 11, 2008
Entry 10/11/08
Weight:
219 at 8:30 AM. That puts me .84 lbs over my 2nd revised target for today. I thought after my 5 mile walk/jog yesterday that I would have lost more if from nothing more than water. I hydrate myself well before, during and after exercising, but because I sweat heavily I usually weigh 1-2 lbs less the next day. The reason may be that a little muscle added from the weight workout 2 days ago canceled the fat loss.
Meals:
Breakfast: Breakfast: 1 egg fried with Canola pan spray, 1 slice whole wheat toast (dry), 1 cup coffee with creamer Splenda and cocoa, 4 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care, Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: 1/4 slice of small apple, tsp crunchy peanut butter, 2 walnuts. I don't eat these at once. They were spread over a 3 hr. time period.
Lunch: 5 oz blakened salmon on bed of rice, broccoli, green beans and ice tea sweetened with Sweet n Low. Ate just a forkful of the rice.
Dinner: Sandwich with 3 oz. Turkey on whole grain bread, slice of Munster and slice of cheddar cheese. 8 oz fat free milk
Snack: 1 tsp crunchy peanut butter, 2 walnuts. I'm eating too much peanut butter.
Exercise:
Nothing. Thought about it but didn't get much sleep last night. Five year old Granddaughter spent the night and she sleep between Papa and MeMe. She kicked me in the back all night. Also had early dinner with my 2 sons, daughter , son-in-law, 2 yr old granddaughter, and wife. Don't like to pass up opportunities like that.
219 at 8:30 AM. That puts me .84 lbs over my 2nd revised target for today. I thought after my 5 mile walk/jog yesterday that I would have lost more if from nothing more than water. I hydrate myself well before, during and after exercising, but because I sweat heavily I usually weigh 1-2 lbs less the next day. The reason may be that a little muscle added from the weight workout 2 days ago canceled the fat loss.
Meals:
Breakfast: Breakfast: 1 egg fried with Canola pan spray, 1 slice whole wheat toast (dry), 1 cup coffee with creamer Splenda and cocoa, 4 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care, Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: 1/4 slice of small apple, tsp crunchy peanut butter, 2 walnuts. I don't eat these at once. They were spread over a 3 hr. time period.
Lunch: 5 oz blakened salmon on bed of rice, broccoli, green beans and ice tea sweetened with Sweet n Low. Ate just a forkful of the rice.
Dinner: Sandwich with 3 oz. Turkey on whole grain bread, slice of Munster and slice of cheddar cheese. 8 oz fat free milk
Snack: 1 tsp crunchy peanut butter, 2 walnuts. I'm eating too much peanut butter.
Exercise:
Nothing. Thought about it but didn't get much sleep last night. Five year old Granddaughter spent the night and she sleep between Papa and MeMe. She kicked me in the back all night. Also had early dinner with my 2 sons, daughter , son-in-law, 2 yr old granddaughter, and wife. Don't like to pass up opportunities like that.
Friday, October 10, 2008
Entry 10/10/08
Weight:
219 at 8:15 AM. That puts me .63 lbs over my 2nd revised target for today.
I weigh every morning close to the same time , wearing only my under clothes and after urinating. I do this too keep things as constant as possible. I'm kinda of anal that way. If you are easily discouraged, it might be better for you to weigh once a week to allow time for enough weight loss to show you are making progress. If you don't have a problem staying motivated, weigh every day so you can make adjustments if you get too far off target. You may need to adjust your diet or increase your physical activity to get back on track. Adjusting your diet could mean you're not eating enough. Take the time to closely track your food intake. Eating less than 1200 if you are female or 1800 calories if you are male may be causing your metabolism to slow down. Eating a little more could kick it back up and actually cause you to lose faster.
It could mean that you are not eating the right foods or not accounting for all your calories. Go to www.mypyramid.gov - it is a good place to analyze your diet. I trust the low carb method to lose weight so I eat less carbs than they recommend for me.
Meals:
Breakfast: A cup of Cheerios with non-fat milk, coffe with creamer, Splenda. and 1 tsp of cocoa. ( I am doing some further research on cocoa, I may not be using the right brand to take full advantage of its benefits.), 1 oz Resvinatrol ( and excellent antioxidant), 1 oz Joint care, 1 fish oil capsule, ! DHEA tablet, 1 Folic acid, 1 Centrum Silver. 2 walnuts
Snack: tsp peanut butter, 4 oz skim milk
Lunch: 4 oz of baked fish, spinach, green beans, mixed salad with extra tomatoes with ranch dressing, 3 oz salsa and iced tea with sweet n low.
Snack: tsp peanut butter, tsp cocoa before going on evening walk . Cocoa dilates the blood vessels.
Dinner: 5 yr old Granddaugher wanted eggs and pancakes so Papa and MeMe took her to IHop. I had a omelate with sausage extra cheese and salsa. Decaffinated coffee with cream and Splenda.
Too many eggs today but it was a better bad choice. I'm not going to eat Cheerios anymore. I was under a misconception about their Glycemic Index. I thought it was below 55 but they are actually 74. I discuss Glycemic Index in the future.
Exercise:
Walked/jogged- 5.39 miles in 1hr 25 min. at avg. speed of 3.8 mph, max. speed of 5.1 mph , avg. heart rate of 121 bpm, max. heart rate of 155 bpm and burned 577 calories. This is all according to my Garmin Forerunner 405. Was going to walk 6 miles but it was dark and I was walking most of the time along the wooded trails with a flashlight. I think Sasquatch was trailing me part of the time. I'm not as concerned about him as I am the tree roots and limbs. They slow the pace down a bit.
219 at 8:15 AM. That puts me .63 lbs over my 2nd revised target for today.
I weigh every morning close to the same time , wearing only my under clothes and after urinating. I do this too keep things as constant as possible. I'm kinda of anal that way. If you are easily discouraged, it might be better for you to weigh once a week to allow time for enough weight loss to show you are making progress. If you don't have a problem staying motivated, weigh every day so you can make adjustments if you get too far off target. You may need to adjust your diet or increase your physical activity to get back on track. Adjusting your diet could mean you're not eating enough. Take the time to closely track your food intake. Eating less than 1200 if you are female or 1800 calories if you are male may be causing your metabolism to slow down. Eating a little more could kick it back up and actually cause you to lose faster.
It could mean that you are not eating the right foods or not accounting for all your calories. Go to www.mypyramid.gov - it is a good place to analyze your diet. I trust the low carb method to lose weight so I eat less carbs than they recommend for me.
Meals:
Breakfast: A cup of Cheerios with non-fat milk, coffe with creamer, Splenda. and 1 tsp of cocoa. ( I am doing some further research on cocoa, I may not be using the right brand to take full advantage of its benefits.), 1 oz Resvinatrol ( and excellent antioxidant), 1 oz Joint care, 1 fish oil capsule, ! DHEA tablet, 1 Folic acid, 1 Centrum Silver. 2 walnuts
Snack: tsp peanut butter, 4 oz skim milk
Lunch: 4 oz of baked fish, spinach, green beans, mixed salad with extra tomatoes with ranch dressing, 3 oz salsa and iced tea with sweet n low.
Snack: tsp peanut butter, tsp cocoa before going on evening walk . Cocoa dilates the blood vessels.
Dinner: 5 yr old Granddaugher wanted eggs and pancakes so Papa and MeMe took her to IHop. I had a omelate with sausage extra cheese and salsa. Decaffinated coffee with cream and Splenda.
Too many eggs today but it was a better bad choice. I'm not going to eat Cheerios anymore. I was under a misconception about their Glycemic Index. I thought it was below 55 but they are actually 74. I discuss Glycemic Index in the future.
Exercise:
Walked/jogged- 5.39 miles in 1hr 25 min. at avg. speed of 3.8 mph, max. speed of 5.1 mph , avg. heart rate of 121 bpm, max. heart rate of 155 bpm and burned 577 calories. This is all according to my Garmin Forerunner 405. Was going to walk 6 miles but it was dark and I was walking most of the time along the wooded trails with a flashlight. I think Sasquatch was trailing me part of the time. I'm not as concerned about him as I am the tree roots and limbs. They slow the pace down a bit.
Thursday, October 9, 2008
Entry 10/9/08
Weight
219.5 at 8:30 AM That puts me .92 lbs over my 2nd revised goal line.
Click to enlarge.
If you would like a graph of your own weight progress leave me a comment.
Meals
Breakfast: 1 egg fried with Canola pan spray, 1 slice whole wheat toast (dry), 1 cup coffee with creamer Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care, Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: 1/4 slice of apple. 6 oz of non-fat milk
Lunch: Ate at Boston Market. Had 5 oz. turkey, creamed spinach, green beans, water.
Dinner: 10 Lemon Pepper Wings from Wingstop. 3 carrot and 3 celery sticks with bleau cheese dressing. 6 oz non-fat milk
I had planned on having a 7 oz. skinless chicken breast with green beans tonight but when I got home from working out the wife had the wings at home. Lemon Pepper is my favorite flavor. I haven't figured it up but I probably got more fat than I should have today.
Exercise: It was such a nice day. I wanted to go on my six mile walk but I had not been to the gym for 8 days. You start to gradually lose muscle 4-5 days after your last workout. Muscle burns 97-98% of your calories. The more muscle the more calories you burn even while resting. So I needed to lift the weights. When I go this long between workouts, I drop down 5 pounds from my last workout on the smaller muscle group exercises and 5-10 on my larger group. When I was younger I didn't do that because i didn't lose as much muscle mass then.
219.5 at 8:30 AM That puts me .92 lbs over my 2nd revised goal line.
Click to enlarge.
If you would like a graph of your own weight progress leave me a comment.
Meals
Breakfast: 1 egg fried with Canola pan spray, 1 slice whole wheat toast (dry), 1 cup coffee with creamer Splenda and cocoa, 3 walnuts, 10z Resvinatrol (antioxidant), 1 oz of Joint Care, Dhea tablet, 1 fish oil capsule, Centrum Silver Vitamin with minerals.
Snack: 1/4 slice of apple. 6 oz of non-fat milk
Lunch: Ate at Boston Market. Had 5 oz. turkey, creamed spinach, green beans, water.
Dinner: 10 Lemon Pepper Wings from Wingstop. 3 carrot and 3 celery sticks with bleau cheese dressing. 6 oz non-fat milk
I had planned on having a 7 oz. skinless chicken breast with green beans tonight but when I got home from working out the wife had the wings at home. Lemon Pepper is my favorite flavor. I haven't figured it up but I probably got more fat than I should have today.
Exercise: It was such a nice day. I wanted to go on my six mile walk but I had not been to the gym for 8 days. You start to gradually lose muscle 4-5 days after your last workout. Muscle burns 97-98% of your calories. The more muscle the more calories you burn even while resting. So I needed to lift the weights. When I go this long between workouts, I drop down 5 pounds from my last workout on the smaller muscle group exercises and 5-10 on my larger group. When I was younger I didn't do that because i didn't lose as much muscle mass then.
Wednesday, October 8, 2008
Entry 10/8/08
To reduce the possibility of being labeled a spam blog by one of the Google computers, I'm combining the headings in a single post. I prefer not to do that but my desires do not matter.
Meals
Breakfast: 1 egg fried will Canola oil pan spray, 1 slice whole wheat toast, coffee with creamer, Splenda and cocoa, 1 oz Revinatrol, 1 oz Joint Care, Centrum Silver Vitamin, 1 omega 3 capsule, 1 oz of red wine and 4 walnuts.
Lunch: Grilled chicken salad with 1 oz of cheese, 3 oz of ranch dressing, and unsweetened tea.
Dinner: 10 Lemon pepper wings, 1 cup equivalent of celery and carrots with 4 oz. bleu cheese dressing and diet coke.
Not enough water today - only had 24 oz.
Weight: 219.5 lbs. That puts me .71 lbs above my 2nd revised goal line. See enty of 10/7/08 regarding the revision.
The new chart:
Click to enlarge.
If you want your own private chart, leave a comment and I'll tell you how to contact me.
Exercise: Nothing and it is really showing in my results. For various reasons I haven't exercised the last 4 days. When I was younger, exercise did not have as much of an impact as it does now. I could skip a week or two of exercise eat sensibly and still lose weight.
Meals
Breakfast: 1 egg fried will Canola oil pan spray, 1 slice whole wheat toast, coffee with creamer, Splenda and cocoa, 1 oz Revinatrol, 1 oz Joint Care, Centrum Silver Vitamin, 1 omega 3 capsule, 1 oz of red wine and 4 walnuts.
Lunch: Grilled chicken salad with 1 oz of cheese, 3 oz of ranch dressing, and unsweetened tea.
Dinner: 10 Lemon pepper wings, 1 cup equivalent of celery and carrots with 4 oz. bleu cheese dressing and diet coke.
Not enough water today - only had 24 oz.
Weight: 219.5 lbs. That puts me .71 lbs above my 2nd revised goal line. See enty of 10/7/08 regarding the revision.
The new chart:
Click to enlarge.
If you want your own private chart, leave a comment and I'll tell you how to contact me.
Exercise: Nothing and it is really showing in my results. For various reasons I haven't exercised the last 4 days. When I was younger, exercise did not have as much of an impact as it does now. I could skip a week or two of exercise eat sensibly and still lose weight.
Exercise 10/7/08
No exercise today. Was going to lift weights but my sweet daughter called and asked if I would like to go to the football game with she and her niece (my granddaughter by another daughter). My son-in-law is a coach. Couldn't pass that up. They won!
Tuesday, October 7, 2008
Meals 10/7/2008
Breakfast: 1 egg fried, Slice of whole wheat toast with Smart balance spread. Coffee with creamer, Splendor and cocoa(antioxidant, lowers blood pressure and improves mood). One oz of Resvinatrol (antioxidant), 1 oz of Joint Care. 2 walnuts. 1 Omega 3 capsule.
Lunch: 5 oz turkey, creamed spinach, green beans and water to drink.
Dinner: Barbecued half chicken, cole slaw and beans. Unsweetened iced tea.
Snacks: Popcorn at football game - about 2 cups.
6 oz non-fat milk when I got home
2 dates and about 7 pecan halves
About 15 years ago I listened to a tape titled "Dead doctors don't lie". The most important thing bit of information I got out of it was that collagen was good for your joints. I then took Knox gelatin for 3 months and all the joint problems I had from old football injuries started to improve.
Ever since that time I've learned about the benefits of Glucosamine, Chondroitin, and MSM. Joint Care mentioned above has all four of these ingredients. I see many products that contain only Glucosamine, Chondritin and MSM but I won't buy a product that doesn't include collagen. Knox now makes gelatin that contains the other joint care ingredients but Joint Care has a higher concentration and is easier to take.
Lunch: 5 oz turkey, creamed spinach, green beans and water to drink.
Dinner: Barbecued half chicken, cole slaw and beans. Unsweetened iced tea.
Snacks: Popcorn at football game - about 2 cups.
6 oz non-fat milk when I got home
2 dates and about 7 pecan halves
About 15 years ago I listened to a tape titled "Dead doctors don't lie". The most important thing bit of information I got out of it was that collagen was good for your joints. I then took Knox gelatin for 3 months and all the joint problems I had from old football injuries started to improve.
Ever since that time I've learned about the benefits of Glucosamine, Chondroitin, and MSM. Joint Care mentioned above has all four of these ingredients. I see many products that contain only Glucosamine, Chondritin and MSM but I won't buy a product that doesn't include collagen. Knox now makes gelatin that contains the other joint care ingredients but Joint Care has a higher concentration and is easier to take.
Weight 10/7/08
Weighed 219 at 8:15 AM. That puts me at 6.54 over my revised goal for today. I will be resetting my goal today. I am at one my plateaus. About 20 years ago my weight was in the 215 -218 lb area for several years.
Plateaus are related to the set points that were set by our bodies when we were at a given weight range for a long period of time after a weight gain. They are created by a weight gain caused by a change in diet or exercise or both. A change in metabolism as we age is also a factor. If the weight gain breaks through a plateau and the new weight is maintained for some time, another plateau is created.
When we are losing weight our body reaches a previous set point and resists going any lower, because that is the last set point in its memory. It wants to maintain that weight. This is related to the "starvation avoidance" mechanism in our bodies. Once we break through it, going down, then the body will allow itself to lose weight steadily until it reaches the next set point in memory. It may be that the length of the plateau is related to the length of time we were at that set point.
My experience with weight loss efforts has taught me that there are times when it requires more attention than at other times. At such times your weight management must have a higher priority if you are to continue to lose or maintain your weight. There are times when life dictates that it can't be a high priority. At such times you have to live with the cruel reality that your body only responds to the calories consumed minus the calories burned law. In the mean time you have to live with the consequences.
Plateaus are related to the set points that were set by our bodies when we were at a given weight range for a long period of time after a weight gain. They are created by a weight gain caused by a change in diet or exercise or both. A change in metabolism as we age is also a factor. If the weight gain breaks through a plateau and the new weight is maintained for some time, another plateau is created.
When we are losing weight our body reaches a previous set point and resists going any lower, because that is the last set point in its memory. It wants to maintain that weight. This is related to the "starvation avoidance" mechanism in our bodies. Once we break through it, going down, then the body will allow itself to lose weight steadily until it reaches the next set point in memory. It may be that the length of the plateau is related to the length of time we were at that set point.
My experience with weight loss efforts has taught me that there are times when it requires more attention than at other times. At such times your weight management must have a higher priority if you are to continue to lose or maintain your weight. There are times when life dictates that it can't be a high priority. At such times you have to live with the cruel reality that your body only responds to the calories consumed minus the calories burned law. In the mean time you have to live with the consequences.
Monday, October 6, 2008
Body Mass Index
Body Mass Index in the simplest and easiest way to estimate your body fat composition. There are more accurate methods to measure percentage of body fat. Other methods to measure body fatness include skinfold thickness measurements (with calipers), underwater weighing, bioelectrical impedance, dual-energy x-ray absorptiometry (DXA), and computerized tomography. However, these methods are not always readily available, and they are either expensive or need highly trained personnel. Skinfold measurements with calipers are difficult if not impossible by yourself. Plastic calipers which do an adequate job are not expensive. You can buy scales that will also measure your percentage of body fat using bioelectrical impedance. These send a very small current through your body. Fat contains more water than other parts of your body so the resistance will be less if you have more fat. Your hydration level can affect these measures. For most purposes BMI is a suffiecient measure of you body fat percentage.
BMI Weight Status Categories
Less than 18.5 Underweight
18.5 to 24.9 Healthy
25 to 29.9 Overweight
30 to 34.9 Grade 1 obesity
35 to 39.9 Grade 2 obesity
40 grade 3 (Morbid obesity)
Example: Height = 5 ft. 11 in. Weight = 211 lbs.
211*703
_______
71*71
= 148,333
______
5,041
= 29.43 = Overweight
BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women . However, it may overestimate body fat in athletes and others who have a muscular build and underestimate body fat in older persons and others who have lost muscle mass.
BMI Weight Status Categories
Less than 18.5 Underweight
18.5 to 24.9 Healthy
25 to 29.9 Overweight
30 to 34.9 Grade 1 obesity
35 to 39.9 Grade 2 obesity
40 grade 3 (Morbid obesity)
| BMI = | (weight in pounds * 703 ) |
| ———————————— | |
| height in inches² |
Example: Height = 5 ft. 11 in. Weight = 211 lbs.
211*703
_______
71*71
= 148,333
______
5,041
= 29.43 = Overweight
BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women . However, it may overestimate body fat in athletes and others who have a muscular build and underestimate body fat in older persons and others who have lost muscle mass.
Meals 10/6/2008
Breakfast: 1 egg fried in olive oil, 1 slice of toasted whole wheat bread, coffee with creamer and tsp of cocoa (for the antioxidants). 2 walnuts. 1 oz. Resvinatrol (antioxidants equiv. to 126 glasses of wine according to maker). 1 oz. of Joint Care.
Lunch: Tuna salad made with tbsp. of mayonnaise, 2 tbsp. of dill relish and 1 boiled egg. 6 oz. of no-fat milk.
Snack: 4 walnuts.
Dinner: Had a pulled pork plate at Dickie's Barbecue with broccoli salad, coleslaw and iced tea with Sweet & Low.
Lunch: Tuna salad made with tbsp. of mayonnaise, 2 tbsp. of dill relish and 1 boiled egg. 6 oz. of no-fat milk.
Snack: 4 walnuts.
Dinner: Had a pulled pork plate at Dickie's Barbecue with broccoli salad, coleslaw and iced tea with Sweet & Low.
Weight 10/6/08
Weighed 217.5 lbs. at 8:30 AM. That leaves me 4.75 lbs. above my revised goal for this date.
I believe goals should be demanding and stretch one's effort but they must be realistic. If you know in your own mind they can't be reached then they are not goals, only dreams.
Tuesday is my weekly assessment date. If I am more than 3 lbs. above my revised goal tomorrow, I'm reseting my goal again. More than a 3 lb. weight loss in a week usually requires some unhealthy practice therefore in my mind it is unrealistic. I'm also considering setting the goal at 1.5 pounds per week instead of the 2 pounds I've been using. I've lost 27 lbs. since May at an average of 1.23 lbs per week.
I believe goals should be demanding and stretch one's effort but they must be realistic. If you know in your own mind they can't be reached then they are not goals, only dreams.
Tuesday is my weekly assessment date. If I am more than 3 lbs. above my revised goal tomorrow, I'm reseting my goal again. More than a 3 lb. weight loss in a week usually requires some unhealthy practice therefore in my mind it is unrealistic. I'm also considering setting the goal at 1.5 pounds per week instead of the 2 pounds I've been using. I've lost 27 lbs. since May at an average of 1.23 lbs per week.
Sunday, October 5, 2008
Exercise 10/5/08
Did nothing today. Too much TV....... NASCAR, Football games. Walked around with 3 lb hand weight and lifted it to work different muscles groups while sitting. Have no idea how many calories it burned but its better than nothing.
Meals 10/5/2008
Breakfast: 1 egg fried in olive oil, 1 slice of toasted whole wheat bread with Smart Balance spread. Coffee with 3 tsp of creamer and Splenda. One oz. of Resvinatrol, 1 oz of Joint Care. No wine today-I ran out.
Resvinatrol contains 100mg of Resveratrol. It is made using a proprietary blend of Grapeseed Skin Extract (95%), Pomegranate Fruit Skin Extract, Ellagic Acid and Quercetin. The makers state that 1 oz is equivalent to drinking 126 glasses of wine. It is well know that the antioxidants in red wine comes primarily from the grape skin. Even more antioxidant is contained in the grape seed.
One oz. contains 15 calories and 4 grams of carbs so make sure you subtract that from your carb allowance.
Snack: One tsp. crunchy peanut butter
Lunch: Baked salmon 6 oz. Red beans. Water
Snack: Grapefruit half
4 walnuts
Dinner: 10 naked wings, 5 celery sticks with bleu cheese and 3-4 fried dill pickle slices, all at Hooters. My wife wanted Hooter wings tonight- that's my story and I'm sticking to it. Three of my children and my son-in-law ate with us. Always great to be with them.
Snack: 2 roaches... no not that kind .... no not that kind either. My wife made this healthy snack by stuffing a date with pecans. It actually taste like pecan pie. They do look like roaches.
Resvinatrol contains 100mg of Resveratrol. It is made using a proprietary blend of Grapeseed Skin Extract (95%), Pomegranate Fruit Skin Extract, Ellagic Acid and Quercetin. The makers state that 1 oz is equivalent to drinking 126 glasses of wine. It is well know that the antioxidants in red wine comes primarily from the grape skin. Even more antioxidant is contained in the grape seed.
One oz. contains 15 calories and 4 grams of carbs so make sure you subtract that from your carb allowance.
Snack: One tsp. crunchy peanut butter
Lunch: Baked salmon 6 oz. Red beans. Water
Snack: Grapefruit half
4 walnuts
Dinner: 10 naked wings, 5 celery sticks with bleu cheese and 3-4 fried dill pickle slices, all at Hooters. My wife wanted Hooter wings tonight- that's my story and I'm sticking to it. Three of my children and my son-in-law ate with us. Always great to be with them.
Snack: 2 roaches... no not that kind .... no not that kind either. My wife made this healthy snack by stuffing a date with pecans. It actually taste like pecan pie. They do look like roaches.
Weight 10/5/08
Weighed 217 at 9:30 am. That puts me at 3.96 over my revised goal.
When I started this recent weight loss effort in May, I was at 244 lbs. That's an average of .8 lbs per week. that I've lost. On the surface that is a healthy rate of loss over that period. But in all honesty, their were short periods were I wasn't eating and/or exercising as I should.
When I started this recent weight loss effort in May, I was at 244 lbs. That's an average of .8 lbs per week. that I've lost. On the surface that is a healthy rate of loss over that period. But in all honesty, their were short periods were I wasn't eating and/or exercising as I should.
Saturday, October 4, 2008
Exercise 10/4/08
Walked 6.o9 miles in 98 minutes
Avg speed 3.7 mph (fast walk)
Max. Speed 5.4 mph (moderate jog)\
Total extra calories burned 612.
All according to my Garmin Forerunner 405.
I like to walk through the wooded trails at a nearby outdoor learning center maintained by the city park department and the school district. The trail twist and turns and you can see the rabbits, squirrels, birds, hawks, occasional coyote. It's boring to walk on the neighbor sidewalks, but I do so when necessary. When I do have walk in the neighborhood, I try to walk on grass along the sidewalk as much as possible. It burns a few more calories and it reduces the impact on your joints.
When I go on long walks, I tape up my feet to minimize the pain from bunions, old football injuries, calluses and prevent blisters. I buy athletic tape usually from Academy.
I drink 12 oz. of water before I begin my walk and I carry along a quart thermos of water and drink regularly from it. I sweat a lot. My shorts and t- shirt are soaked by the time I've finished the walk, so I try to stay well hydrated. Water weighs about 13 lbs per gallon so the quart I carry adds 4 lbs of weight which causes me to burn more calories. I also carried a 3 pound hand weight today. I figure the extra weight caused me to burn an extra 21 calories. Hey. every little bit helps!
I also place a tsp of cocoa under my tongue before I walk. Cocoa produces nitrous oxide which dilates the blood vessels. I also contains flavonoids which are antioxidants.
Avg speed 3.7 mph (fast walk)
Max. Speed 5.4 mph (moderate jog)\
Total extra calories burned 612.
All according to my Garmin Forerunner 405.
I like to walk through the wooded trails at a nearby outdoor learning center maintained by the city park department and the school district. The trail twist and turns and you can see the rabbits, squirrels, birds, hawks, occasional coyote. It's boring to walk on the neighbor sidewalks, but I do so when necessary. When I do have walk in the neighborhood, I try to walk on grass along the sidewalk as much as possible. It burns a few more calories and it reduces the impact on your joints.
When I go on long walks, I tape up my feet to minimize the pain from bunions, old football injuries, calluses and prevent blisters. I buy athletic tape usually from Academy.
I drink 12 oz. of water before I begin my walk and I carry along a quart thermos of water and drink regularly from it. I sweat a lot. My shorts and t- shirt are soaked by the time I've finished the walk, so I try to stay well hydrated. Water weighs about 13 lbs per gallon so the quart I carry adds 4 lbs of weight which causes me to burn more calories. I also carried a 3 pound hand weight today. I figure the extra weight caused me to burn an extra 21 calories. Hey. every little bit helps!
I also place a tsp of cocoa under my tongue before I walk. Cocoa produces nitrous oxide which dilates the blood vessels. I also contains flavonoids which are antioxidants.
Weight 10/4/08
Weighed 219 at 11:30 AM. I am now 5.67 lbs behind my reset goal trend line
Had a late night binge on Pringles last night. Didn't exercise either. I need to tighten up on calorie watch and planning day so I get the exercise in! Not taking in enough water (minimum of 64 ounces) either .
Had a late night binge on Pringles last night. Didn't exercise either. I need to tighten up on calorie watch and planning day so I get the exercise in! Not taking in enough water (minimum of 64 ounces) either .
Meals 10/4/2008
Brunch: Bowl of Quaker Old Fashion oatmeal with Splenda, Tbsp of butter buds, tbsp of Smart Balance, and a cup of non-fat milk; slice of whole grain toast. Cup of coffee with tbsp of creamer and Splenda.
Eating breakfast late! Making up for lack of sleep this week. Not a healthy thing to have such sleep deprivation.
Linner or if you are from the South - Lupper: 6 oz of canned salmon glass of water- that''s it!
Snack: 4 walnuts
Teaspoon of Hersey cocoa before going on walk.
Dinner: Baked chicken breast, canned green beans in tomato sauce (I meant to have diced tomato but opened the wrong can) and 8 oz. non-fat milk.
Eating breakfast late! Making up for lack of sleep this week. Not a healthy thing to have such sleep deprivation.
Linner or if you are from the South - Lupper: 6 oz of canned salmon glass of water- that''s it!
Snack: 4 walnuts
Teaspoon of Hersey cocoa before going on walk.
Dinner: Baked chicken breast, canned green beans in tomato sauce (I meant to have diced tomato but opened the wrong can) and 8 oz. non-fat milk.
Exercise on 10/3/08
No exercise for today. Had planned to walk but didn't get it done. Need to make exercise a priority. Try to do it early in the day so it gets done. I sweat easily and it takes me a long time to cool down after a workout. If I shower too soon, I end up sweating afterwards. That's one of the reasons I don't workout in the morning. Do as I say not as I do :).
Friday, October 3, 2008
Weight 10/3/2008
Weighed 218 at 8:15 AM. I seem to be at a plateau. I'm in the area of one of my ol set points. I'll discuss set points later. I haven't been following good habits with my food intake recently and I haven't been getting enough sleep. I'm behind my reset goal by 4.88 pounds but the trend is still down.
Meals 10/3/2008
Brealfast: 2 eggs fried in olive oil; slice of whole grain toast with Smart Balance spread; Coffee with creamer, Splenda and cocoa. Usual 2 oz. Resvinatrol and 2 oz. of red wine. Cocoa is a good source of flavanoid an antioxidant. Revinatrol is supposedly equivalent to 126 glasses of red wine ( fine with me if it were only equivalant to 1 glass). Research has been mounting about the benefits of a little alcohol each day.
Snacks: Grapefruit half, 1/8 apple slice.
Lunch: 6 oz. salmon fried in olive oil, 1/2 cup Stir fried veggies, 8 oz. non fat milk.
Dinner: Sandwich- 3 oz. turkey on two slices of whole grain bread with teaspoon of mayonnaise. 2 oz. of cheddar cheese. Diet soda.
Snack: 1 oz cheddar cheese
Binged out on pringles. I usually don't buy empty calorie snacks like pringles. My wife bought these. I didn't exercise today, I was a little down after talking to my mom (she's 90 ) and it was late. Exercise takes the edge off the physogological factors that lead to binging. Everyone is
responsible for their own actions but having bad choice food in the house is a bad idea. When you start craving a certain food and its readily available, you are less likely to resist the temptation to eat it. If you can, have only healthy food in the house.
Snacks: Grapefruit half, 1/8 apple slice.
Lunch: 6 oz. salmon fried in olive oil, 1/2 cup Stir fried veggies, 8 oz. non fat milk.
Dinner: Sandwich- 3 oz. turkey on two slices of whole grain bread with teaspoon of mayonnaise. 2 oz. of cheddar cheese. Diet soda.
Snack: 1 oz cheddar cheese
Binged out on pringles. I usually don't buy empty calorie snacks like pringles. My wife bought these. I didn't exercise today, I was a little down after talking to my mom (she's 90 ) and it was late. Exercise takes the edge off the physogological factors that lead to binging. Everyone is
responsible for their own actions but having bad choice food in the house is a bad idea. When you start craving a certain food and its readily available, you are less likely to resist the temptation to eat it. If you can, have only healthy food in the house.
Thursday, October 2, 2008
Exercise on 10/2/08
Walked/jogged 2.16 miles in 32 minutes and burned 229 extra calories according to my Garmin Forerunner 405. Average speed was 4.0 mph (slow jog) maximum speed 4.6 mph (jog) Average heartbeat was 122 bpm (76% of my maximum heart rate) maximum 146 bpm (91% maximum heart rate).
Meals Today
Breakfast: 2 eggs fried in olive oil. One slice whole grain toast with Smart Balance Spread, 2 walnuts, Coffee with creamer, Splenda and teaspoon of Cocoa. Two ounces of Revinatrol and 2 oz. of Red wine.
Lunch: Went to Mexican Resturant for business meeting. Don't like to go to Mexican when I'm trying to be strict on intake. I am sabotaged by the chips and salsa. I ordered corn tortillas as a better bad choice to eat with the salsa, but they didn't get to the table in time. Had about 6 chips. Ordered the Fajita lunch, ate only the meat (beef), no tortillas, beans and picadigio(SIC?)
Dinner: 6 oz of salmon and a diet drink. I know that's not good but I didn't have time to cook a good meal. I watched the VP debate. 2 walnuts
Snack: teaspoon of crunchy peanut butter and quarter of medium apple
I haven't been getting enough small snacks in between meals since I've started this blog. Ideally I'd like to split my meals into 6 smaller portions throughout the day. Can't get discourage about not doing everything perfect. Just gotta do what I can while being honest with myself.
Lunch: Went to Mexican Resturant for business meeting. Don't like to go to Mexican when I'm trying to be strict on intake. I am sabotaged by the chips and salsa. I ordered corn tortillas as a better bad choice to eat with the salsa, but they didn't get to the table in time. Had about 6 chips. Ordered the Fajita lunch, ate only the meat (beef), no tortillas, beans and picadigio(SIC?)
Dinner: 6 oz of salmon and a diet drink. I know that's not good but I didn't have time to cook a good meal. I watched the VP debate. 2 walnuts
Snack: teaspoon of crunchy peanut butter and quarter of medium apple
I haven't been getting enough small snacks in between meals since I've started this blog. Ideally I'd like to split my meals into 6 smaller portions throughout the day. Can't get discourage about not doing everything perfect. Just gotta do what I can while being honest with myself.
Weight Today
Well I had expected a little more loss than the 218 that I weighed this morning at 8:15 AM. But that is the problem with weighing everyday. If I didn't have the experience of yo-yo dieting throughout my life this could be discouraging. The trend is still down. I created a Xcel spreadsheet some time ago, that graphs my progress relative to the idealistic trendline of losing .286 per day(2 pounds a week). My weight is bouncing up and down above the line and I have only touched it once. (I had to adjust the line as I got too far behind last month when my wife had an operation. I didn't get to exercise and I wasn't successful adjusting my diet to compensate. Excercise has the added benefit of increasing the endorphine levels which helps control hunger. I thought I was eating correctly on average but evidently that was not so. ) I'm beginnig to think, it may be more realistic to adjust the line to 1 pound a week.
Wednesday, October 1, 2008
Exercise for today
Had a 1 hour workout with weights today. Worked out at a moderate level. For me that means 5-10 pounds less weight on every muscle group than I normally work out with. I wear a heart rate monitor and during a moderate workout I move from one exercise to another as soon as my heart rate goes down to 105, which is 65 % of my maximum heart rate of 160 beats minute. I worked my legs on a moderate to heavy level because they are large muscles. Muscle is the calorie burning engine of the body. Along with the brain they burn 99% of your calories. More muscle mass burns more calories even while you are inactive or sleeping.
The facility where I work out has all their equipment linked to a computer. It keeps a complete record of your workout. It even emails a weekly report. Pretty neat! More about it some other time.
The facility where I work out has all their equipment linked to a computer. It keeps a complete record of your workout. It even emails a weekly report. Pretty neat! More about it some other time.
Menu for Today
Breakfast: Bowl of Cheerios with non-fat milk, Coffee with creamer, Splenda and teaspoon of Hersey's Cocoa, 2 walnuts, 2oz. of wine. We all know that red wine is a good source of antioxidants but there is mounting evidence that alcohol in moderation has healthy benefits.
Lunch: Grilled chicken (dark), grilled vegetables, beans and Diet Coke.
Teaspoon of Hersey's Cocoa by itself before workout. (I've gotten use to the taste and kinda like it). Cocoa creates nitrous oxide which dilates blood vessels. It reduces blood pressure about 10 pts. on average.
Dinner: Turkey sandwich on whole grain bread with mayonnaise and slice of cheddar.
Snacking on walnuts
Cup of green tea
Not a good day on the nutrition side. Was very hungry when I woke and I was tired of my usual 2 eggs and slice of whole grain toast. Did not get my fruit for the day. Had planned to eat grapefruit 30 minutes after breakfast but didn't. Had planned on skinless chicken breast for dinner with some stir fried veggies but I came in late from working out and didn't want to push the meal any closer to bedtime. I try to have very little carbs after lunch. Consumed too many carbs for me today.
I take two ounces of a product called Resvinatrol every morning. They claim 2 oz. has antioxidants equivalent to 126 glasses of wine. It contains Resveratrol, Quercetrin and Ellagic Acid - all key antioxidants.
Lunch: Grilled chicken (dark), grilled vegetables, beans and Diet Coke.
Teaspoon of Hersey's Cocoa by itself before workout. (I've gotten use to the taste and kinda like it). Cocoa creates nitrous oxide which dilates blood vessels. It reduces blood pressure about 10 pts. on average.
Dinner: Turkey sandwich on whole grain bread with mayonnaise and slice of cheddar.
Snacking on walnuts
Cup of green tea
Not a good day on the nutrition side. Was very hungry when I woke and I was tired of my usual 2 eggs and slice of whole grain toast. Did not get my fruit for the day. Had planned to eat grapefruit 30 minutes after breakfast but didn't. Had planned on skinless chicken breast for dinner with some stir fried veggies but I came in late from working out and didn't want to push the meal any closer to bedtime. I try to have very little carbs after lunch. Consumed too many carbs for me today.
I take two ounces of a product called Resvinatrol every morning. They claim 2 oz. has antioxidants equivalent to 126 glasses of wine. It contains Resveratrol, Quercetrin and Ellagic Acid - all key antioxidants.
Weight today
I am thinking that it might be advantageous to make short post and edit later- time permitting. This morning I weighed 216.5 at 8:30 AM. yesterday I was 218. I walked 4.85 miles last evening. You can see the details in my post of yesterday. You can see the typical flucuations I'm going through. The Trend is down so the flucuations while agravating, don't concern me that much.
This morning I weighed 218.5 pounds. That means that I'm still 7.5 lbs above the 211 pounds that is considered obese for my height. I need to get down to 211 to be considered just overweight. Having said this I don't believe these numbers. I train with weights and walk on alternate days. I usually do some form of moderate to heavy exercise 4-5 times a week. This builds muscle and muscle is heavier than fat for a given volume. I have trained at some level all my life. I also have large bones. I'm not sure what is considered an "ideal" weight for me. However, I know it is NOT the published 178 lbs!
Today I walked 4.85 miles at an average speed of 3.8 mph (fast walk) and max speed of 4.8 mph (slow jog) and I burned an extra 494 calories according to my Garmin Forerunner 405.
My weight yesterday at the same time of day (8:00 am) was 216.5 lbs. The day before it was 216. Yesterday, I trained with weights for 1 hr. at a moderate level. I've learned not to be too emotional about these flucuations. I contibute most of it to flucuations in hydration levels and the varying size of meals the day before.
There is more I want to include in this first post but its late and I'm tired. I'll share more of my own experience and knowledge later.
Today I walked 4.85 miles at an average speed of 3.8 mph (fast walk) and max speed of 4.8 mph (slow jog) and I burned an extra 494 calories according to my Garmin Forerunner 405.
My weight yesterday at the same time of day (8:00 am) was 216.5 lbs. The day before it was 216. Yesterday, I trained with weights for 1 hr. at a moderate level. I've learned not to be too emotional about these flucuations. I contibute most of it to flucuations in hydration levels and the varying size of meals the day before.
There is more I want to include in this first post but its late and I'm tired. I'll share more of my own experience and knowledge later.
Subscribe to:
Posts (Atom)