Weight: 232 lbs.
Breakfast: Two scrambled eggs, slice whole wheat toast. Coffee with creamer, and splenda. Dannon Activa yogurt. Omega 3, Acetyl L-Carnitine and Lipoic Acid, Multivitamin. A combination of alpha lipoic acid and acetyl-L-carnitine may be more effective than either nutrient individually in improving cellular fat burning. Acetyl L-Carnitine is a neuroprotectant and Lipoic Acid is a antioxidnat.
Snack: 1 square 86% cocoa Chocolate bar
Lunch: Grilled chicken thigh and leg, grilled vegatables, beans, 1/2 cup pico di gallo. Diet Coke
Snack: 3 walnuts I ran out :( , 1 square 86% cocoa Chocolate bar.
Dinner: 2 thighs, 1 wing KFC original chicken, 1 cup green beans. Diet Dr. Pepper.
DanActive
Exercise:Lifted weights for 1 hour (made the mistake of asking a lady how she liked a new machine got a 15 minute answer, messed up my routine) 14 minute cool down walk and 8 minute stretch. Avg. Hrt Rate 111 beats per minute Max HR 136 bpm.
Thursday, October 8, 2009
Wednesday, October 7, 2009
Entry 10/7/09
Weight: 231.5 lbs It is tedious trying to think of all the reasons, why we have weight fluctuations like we do. On 9/29 I weighed 234. On 10/5 I weighed 230 which I didn't believe was permanent. Sure enough I weighed 1.5 lbs more today. Two days ago I lifted weights. Some of that 1.5 is from muscle gain. I would estimate about .5 lbs or less. The other is probably due to difference in glycogen storage. Simply stated glycogen is the readily available sugar stored mainly in muscle and the liver. During exercise if you are burning more sugar than the body can convert from carbohydrates the glycogen is burned. On average there is 1 - 1.5 lbs of glycogen in your body. Fluctuations in hydration also account for weight swings. This is why people who weigh daily are easily discouraged if they don't understand the factors involved. It causes a lot of people to lose motivation. What you must look at is the trend over a 4-5 day period. If you have an unexpected shoot up in weight and you have been doing all the "right" things, wait 4-5 days before deciding that you may be doing something wrong. You know when you are cheating.
Breakfast: Two scrambled eggs, slice of whole wheat toast, tomato was "mushy" so I didn't eat it. One container of DanActive. Coffee with creamer and splenda. Omega 3, Lipoic Acid and Multi-vitamin
Lunch: Grilled Chicken salad with 1/2 cup of Ranch dressing and some good company. Iced tea.
Snack: 5 walnuts, 1 square of 86% cocoa chocolate bar
Dinner: Pork Chop, 1.5 cup green beans. 1/2 new potato. Diet Dr. Pepper One small bite of cheese cake. One small bite of Blue Bell Cookies and Cream. Don't plan to eat anything else but the night is still young.
Exercise: Walked/jogged 1.1 mile with cool down. Avg Heart Rate 109 bpm Max 132 bpm
I always stretch for about 8-10 minutes, after I exercise. Reduces next day soreness and helps flexibility.
Breakfast: Two scrambled eggs, slice of whole wheat toast, tomato was "mushy" so I didn't eat it. One container of DanActive. Coffee with creamer and splenda. Omega 3, Lipoic Acid and Multi-vitamin
Lunch: Grilled Chicken salad with 1/2 cup of Ranch dressing and some good company. Iced tea.
Snack: 5 walnuts, 1 square of 86% cocoa chocolate bar
Dinner: Pork Chop, 1.5 cup green beans. 1/2 new potato. Diet Dr. Pepper One small bite of cheese cake. One small bite of Blue Bell Cookies and Cream. Don't plan to eat anything else but the night is still young.
Exercise: Walked/jogged 1.1 mile with cool down. Avg Heart Rate 109 bpm Max 132 bpm
I always stretch for about 8-10 minutes, after I exercise. Reduces next day soreness and helps flexibility.
Tuesday, October 6, 2009
Entry 10/6/2009
Weight: Didn't weigh this morining. I always trie to weigh at the same time before I eat anything.
Breakfast: Two scrambled eggs, 6 ounces skim milk and 1 DanActive (14 grams carb, 80 calories). Omega 3 capsule, Alpha Lipoic Acid (antioxidant), Multivitamin. 1 sguare 86% cocoa chocolate bar (Flavanoids an antioxidant) Chocolate also dialates blood vessels and lowers pulse rate.
Lunch: Five ounce Turkey breast, mac and cheese, green beans, water
Snack: 5 walnuts
Dinner; 3 pork chops, green beans and 1 small potatoe, 1/4 cup of fried okra, 8 ounces of buttermilk
Exercise: Walked/jogged 2.43 miles in 39 min including cool down. Avg speed 3.7 mph Max speed 4.8 mph Total calories burned 300, Avg heartrate 121 bpm Max Heartrate 142 bpm
Firemen know about the "Fire Triangle". To have a fire there must be fuel, oxygen, and heat. Remove any of those and the fire goes out. I think the weight loss triangle is food, activity, and motivation. You have to eat right and be active. Remove the motivation and you won't do any of the other two. You must determine what motivates you. It can be appearance, long term health benefits, and feeling good. Set reasonable goals like 1 pound a week, 4 pounds a month, 48 pounds in a year.
Breakfast: Two scrambled eggs, 6 ounces skim milk and 1 DanActive (14 grams carb, 80 calories). Omega 3 capsule, Alpha Lipoic Acid (antioxidant), Multivitamin. 1 sguare 86% cocoa chocolate bar (Flavanoids an antioxidant) Chocolate also dialates blood vessels and lowers pulse rate.
Lunch: Five ounce Turkey breast, mac and cheese, green beans, water
Snack: 5 walnuts
Dinner; 3 pork chops, green beans and 1 small potatoe, 1/4 cup of fried okra, 8 ounces of buttermilk
Exercise: Walked/jogged 2.43 miles in 39 min including cool down. Avg speed 3.7 mph Max speed 4.8 mph Total calories burned 300, Avg heartrate 121 bpm Max Heartrate 142 bpm
Firemen know about the "Fire Triangle". To have a fire there must be fuel, oxygen, and heat. Remove any of those and the fire goes out. I think the weight loss triangle is food, activity, and motivation. You have to eat right and be active. Remove the motivation and you won't do any of the other two. You must determine what motivates you. It can be appearance, long term health benefits, and feeling good. Set reasonable goals like 1 pound a week, 4 pounds a month, 48 pounds in a year.
Monday, October 5, 2009
Entry 10/5/2009
Weight: 230 lbs.
Breakfast: 1.5 oz. cheddar cheese. Half cup of Special K with quarter cup of skim milk. Danon yogurt.
Snack: Apple
Lunch: Thigh and drumstick grilled chicken, beans,grilled veggies, half cup pico de gallo, diet coke.
Snack: 1 square 86% cocoa chocolate bar.
Dinner: Canned salmon, steam broccoli,cauliflower,squash (1 cup total) 8 oz buttermilk. I like buttermilk plus it has beneficial bacteria for healthy colon flora which helps reduce free radicals and prevent colon cancer.
Exercise: 1hr 1 min weight lifting 20 minute cool down walk. Avg pulse rate 116 bpm max 141 bpm.
Walking 1 to 2 miles 2 to 3 times spread evenly through the day at a moderate pace is excellent fat burning exercise. It keeps the metabolism revved up.
Breakfast: 1.5 oz. cheddar cheese. Half cup of Special K with quarter cup of skim milk. Danon yogurt.
Snack: Apple
Lunch: Thigh and drumstick grilled chicken, beans,grilled veggies, half cup pico de gallo, diet coke.
Snack: 1 square 86% cocoa chocolate bar.
Dinner: Canned salmon, steam broccoli,cauliflower,squash (1 cup total) 8 oz buttermilk. I like buttermilk plus it has beneficial bacteria for healthy colon flora which helps reduce free radicals and prevent colon cancer.
Exercise: 1hr 1 min weight lifting 20 minute cool down walk. Avg pulse rate 116 bpm max 141 bpm.
Walking 1 to 2 miles 2 to 3 times spread evenly through the day at a moderate pace is excellent fat burning exercise. It keeps the metabolism revved up.
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