Weight: 260.25
Slept a full 9-hours last night, which is very uncommon for me. The amount of sleep I get varies from night to night, but averages between 4 and 6 hours. Without a doubt, my lack of sleep is an issue that needs to be corrected.
Breakfast: 1-cup kashi cereal, 1-cup skim milk, and 1-banana. (multi-vitamin)
Walked the dog, Lulu for 30 minutes. While we were on the greenbelts I tried to establish a minimum "goal pace" for my walks. My primary goal is to keep this regimen sensible. I decided that anything faster than 18:00 minute/mile pace is acceptable. Our walk was right at 17:00 and we covered 1.80 miles in 30 minutes according to my Garmin. Afterwards I rode my mountain bike for 33 minutes and covered 5.5 miles. I felt good out there. As with my walk, I wanted to set a minimum bike ride pace. Decided anything above 9-mph on my mountain bike and 12-mph on my road bike sounds reasonable. Today's pace on the mountain bike was 10 mph. Of course there has to be a reasonable amount of flexibility in any weight loss - workout program, but I also need some standards if I want to make the workout count.
One item worthy of noting is how sore my shin and lower back muscles were on the walk. In the future I need to start stretching.
Due to a calculation error I went 29 calories over my goal! URG!!!
Flexibility, Bill....F.L.E.X.I.B.I.L.I.T.Y.
Lunch consisted of 1.5 cups of rice, 1-medium size bag of mixed vegetables (red potato's, carrots, broccoli, and baby corn), and 6 oz of turkey. All the ingredients above were combined with one-tbsp of soy sauce. My chest stuck out with pride for the meal I had created, but the quantity (I finished every bite) was huge.
Supper was a pre-made salad in a bag. Once again, I had no idea how many calories were in one of those bags. After I added the Caesar sauce, bacon bits, croutons, and Parmesan cheese to it, it tip the scales at 510 calories... FOR A FREAKIN' SALAD!!!
I had two snacks today. One was an ice cream cone from McDonalds. After picking up Alison from school I needed to go to the bank. Next door to the bank was a McDonalds. Alison and I shared a moment together over some low-fat ice cream, which was well worth the 150 calories. My second snack was a Nature Valley Sweet & Salty bar (160) at 9pm.
Didn't "make time" for my weight training till 10pm, but its done. Lower body workout included:
3 x 12 sitting toe lift
3 x 10 squat to bench 15#
3 x 10 forward leg raise
3 x 10 leg extension 25#
3 x 10 hamstring curl #20
3 x 12 standing tow raise 20#
3 x 10 side leg lift
3 x 10 inner leg lift
3 x 20 sec. Knee stability balance
3 x 12 toe-in stretch
3 x 12 toe-out stretch
It is definitely time to go to bed... I am mentally hungry and it is overwhelming me. The combination of an early supper and late night workout might be a recipe for disaster.
Monday, March 31, 2008
Sunday, March 30, 2008
Delima
Weight: 261.25
This morning started great, but within hours I was met with a temptation challenge. Its up to interpretation whether I succeeded or failed...
I had the kids with me this weekend. Erin was due to pick them up at 9am. I'd been up since 5am with 9-month old Preston. All was well... I weighed myself, took my vitamin, cooked 1/2 cup of oatmeal, drank one-cup of skim milk. When Erin showed up to pick up our kids she had a jalapeno kalache in hand!!! One of my FAVORITE foods in the world. As she handed the bag to me I said, "Oh no! I'm on a diet!". I set the kolache on my desk and tried to forget about it. Thankfully she only bought one, because I usually eat three at one time. Within 30-minutes of the kids leaving I convinced myself that it was "okay" to eat ONE kolache, all I needed to do was make some adjustments later. And so it was, I ate the kolache. It was good. A quick web search revealed that one Shipley's kolache has 326 calories!!! I was SHOCKED at how high it was. That is almost equivalent to a small burger! URGGGG. I have a good knowledge of caloric values for most foods from years of dieting. My guess was 150-220. Boy was I wrong!
Seeing that number was enough motivation to get me out the door. I went mountain biking for ~35 minutes. It was a nice ride, albeit humid. I literally forced myself to cut the ride short. Instead of going crazy in the beginning and dropping off weeks later, I want to try and keep my cardio fun, and easy, yet maintainable. The ride was a success, because it didn't seem like a chore. The bike ride was followed with a 30-minute mid-body workout consisting of:
3 x 14 crunches
3 x 10 side bends 15#
3 x 10 dumbbell press 30#
3 x 10 dumbbell flyes 10#
3 x 10 incline press 20#
3 x 10 dumbbell roll 15#
3 x 10 upright rowing 10#
3 x 10 dead lift 20#
This was an "angry workout", which made it all that much better. Let me back up a bit.
Erin, my wife of 7-years left me four days before Christmas last year. I've been lost without her ever since. The divorce has been hard on me. I am an emotional eater, hence the excessive weight gain. Luckily, Erin and I have managed to be friends through most of this... until today. Lots of inconsistent stories over the weekend, which I immediately picked up on.
What I know to be true is she picked up the kids this morning and immediately took them to a friends house and left them there. Then she thought it would be funny to send me a phone picture of her and the guy she is seeing. Needless to say, I'm struggling with this. I love Erin more than she will ever know and the demise of our marriage is still unclear... other than her saying "I just don't want to be married anymore". Anyways, today was hard. On a positive note, instead of turning to fast food or the refrigerator, I took my frustration out in the weight room and I actually feel a tiny bit better.
As for the food; Oatmeal, and skim milk for breakfast. Lunch was a frozen "skillet" (meal in a bag) that I had in the freezer. The skillet meal and kolache was a large amount of today's calories. Early dinner was one and a half turkey sandwiches on wheat bread and one orange. I crumbled under the stress of today's issues, but I was able to keep the calories UNDER 2100. My final snack was a huge glass of water and a bag of SMART popcorn (120-calories).
It was a struggle mitigating the thoughts of binge eating. When I'm stressed and/or bored I eat. I called tons of friends to visit, but they all had plans. So, I did it on my own and feel like I succeeded.
This morning started great, but within hours I was met with a temptation challenge. Its up to interpretation whether I succeeded or failed...
I had the kids with me this weekend. Erin was due to pick them up at 9am. I'd been up since 5am with 9-month old Preston. All was well... I weighed myself, took my vitamin, cooked 1/2 cup of oatmeal, drank one-cup of skim milk. When Erin showed up to pick up our kids she had a jalapeno kalache in hand!!! One of my FAVORITE foods in the world. As she handed the bag to me I said, "Oh no! I'm on a diet!". I set the kolache on my desk and tried to forget about it. Thankfully she only bought one, because I usually eat three at one time. Within 30-minutes of the kids leaving I convinced myself that it was "okay" to eat ONE kolache, all I needed to do was make some adjustments later. And so it was, I ate the kolache. It was good. A quick web search revealed that one Shipley's kolache has 326 calories!!! I was SHOCKED at how high it was. That is almost equivalent to a small burger! URGGGG. I have a good knowledge of caloric values for most foods from years of dieting. My guess was 150-220. Boy was I wrong!
Seeing that number was enough motivation to get me out the door. I went mountain biking for ~35 minutes. It was a nice ride, albeit humid. I literally forced myself to cut the ride short. Instead of going crazy in the beginning and dropping off weeks later, I want to try and keep my cardio fun, and easy, yet maintainable. The ride was a success, because it didn't seem like a chore. The bike ride was followed with a 30-minute mid-body workout consisting of:
3 x 14 crunches
3 x 10 side bends 15#
3 x 10 dumbbell press 30#
3 x 10 dumbbell flyes 10#
3 x 10 incline press 20#
3 x 10 dumbbell roll 15#
3 x 10 upright rowing 10#
3 x 10 dead lift 20#
This was an "angry workout", which made it all that much better. Let me back up a bit.
Erin, my wife of 7-years left me four days before Christmas last year. I've been lost without her ever since. The divorce has been hard on me. I am an emotional eater, hence the excessive weight gain. Luckily, Erin and I have managed to be friends through most of this... until today. Lots of inconsistent stories over the weekend, which I immediately picked up on.
What I know to be true is she picked up the kids this morning and immediately took them to a friends house and left them there. Then she thought it would be funny to send me a phone picture of her and the guy she is seeing. Needless to say, I'm struggling with this. I love Erin more than she will ever know and the demise of our marriage is still unclear... other than her saying "I just don't want to be married anymore". Anyways, today was hard. On a positive note, instead of turning to fast food or the refrigerator, I took my frustration out in the weight room and I actually feel a tiny bit better.
As for the food; Oatmeal, and skim milk for breakfast. Lunch was a frozen "skillet" (meal in a bag) that I had in the freezer. The skillet meal and kolache was a large amount of today's calories. Early dinner was one and a half turkey sandwiches on wheat bread and one orange. I crumbled under the stress of today's issues, but I was able to keep the calories UNDER 2100. My final snack was a huge glass of water and a bag of SMART popcorn (120-calories).
It was a struggle mitigating the thoughts of binge eating. When I'm stressed and/or bored I eat. I called tons of friends to visit, but they all had plans. So, I did it on my own and feel like I succeeded.
Saturday, March 29, 2008
Social(s)
Weight: 263.25
Percentage of fat: 33.9%
Fat Mass Weight: 89 lbs
I'm tired of the yo-yoing dieting. Hard to believe I'm less than 10 pounds from my all-time high!! I can honestly say I have lost more than 50 pounds FIVE different times in my life. Each and every time I tell myself I will NEVER let myself get that big again, but somehow the weight has a way of creeping back and I do little to defend myself. Then I find myself sitting here feeling sorry for myself. My first action is to STOP the pity party. I need to take full-responsibility for my weight, whether I'm gaining or losing weight. I've also never completely reached my goal to be less than 185. For whatever reason, when I get under 200 I get comfortable and forget about all the hard work that led to the weight loss.
Not exactly sure how I want to approach my diet this time. Lynn and I agreed to a minimum goal of 3-pound loss per week as a reasonable amount of weight. Sounds easy enough, but time will tell. We'll weigh daily for our journals and also have an "official" weekly weigh in as well.
I'm not into supplements, so you won't see much of that on here. I've tried everything on the market and NOTHING has proven more worthy than ole' fashion hard work. Of course, I plan on taking a multi-vitamin to ensure I get the needed vitamins and minerals.
The requirements need to be easy to maintain AFTER the weight loss. My number one goal is to stop drinking my calories. Only god knows the amount of calories I consume between sweet tea and soda. During the diet I want to stay under 2000 calories, it at all possible.
Its time for me to get away from this computer and get moving, ought to be an interesting trip.
Today I had two social events on the calendar and both proved to be a challenge. After a quick bowl of cereal with skim milk I took the kids for a leisure walk. In the middle of the 35-minute walk I threw in a 2-minute run. I know is sounds minute, but you gotta start somewhere, right? The run felt good.
The first social was a b-day party for one of Alison's friends. The party started innocent enough with all the girls making jewelry at Bella Beads, but it was followed with an all-you-can-eat pizza party at Cici's, which was next door. I restrained myself, but it was hard because I had not packed any snacks. Preston and I sat down with a large glass of water. Between the water and playing with Preston I was able to kept my mind off the food. Near the end of the party I was hungry. As soon as we left I stopped at Subway for a 12" roasted chicken breast sandwich on wheat bread. No chips, no drinks. Yummy!
The second social was a BBQ at my best friends house later that same evening. This was more difficult than the pizza party. Mostly because he had my favorite foods.... but this time I was prepared and I brought along my big Neogene water jug, an orange, and a Kashi bar. The brisket and chips captured my attention more than anything else. I kept myself busy visiting with friends, so again, my mind was taken off the food. When I couldn't take it anymore I decided to eat my Kashi bar. Earlier in the evening, Alison decided she wanted my orange, so that was no longer an option. Before my departure I was getting progressively hungry and was "on the prowl". I ended up eating a plain roasted corn on the cob. The corn made me feel like I was part of the "eating group". Even better... it was delicious!!!
By the time we got home I was feeling hunger pangs. I added up my calories, which revealed I had only consumed ~1300 calories. I had hoped to stay under 2,000, which left me enough for two turkey on wheat bread sandwiches which tasted GREAT. I'm content and happy with my intake today. I wanted to workout, but the day just wasn't long enough. I'm not going to beat myself up over it. If all goes well, I'll make it up tomorrow.
Percentage of fat: 33.9%
Fat Mass Weight: 89 lbs
I'm tired of the yo-yoing dieting. Hard to believe I'm less than 10 pounds from my all-time high!! I can honestly say I have lost more than 50 pounds FIVE different times in my life. Each and every time I tell myself I will NEVER let myself get that big again, but somehow the weight has a way of creeping back and I do little to defend myself. Then I find myself sitting here feeling sorry for myself. My first action is to STOP the pity party. I need to take full-responsibility for my weight, whether I'm gaining or losing weight. I've also never completely reached my goal to be less than 185. For whatever reason, when I get under 200 I get comfortable and forget about all the hard work that led to the weight loss.
Not exactly sure how I want to approach my diet this time. Lynn and I agreed to a minimum goal of 3-pound loss per week as a reasonable amount of weight. Sounds easy enough, but time will tell. We'll weigh daily for our journals and also have an "official" weekly weigh in as well.
I'm not into supplements, so you won't see much of that on here. I've tried everything on the market and NOTHING has proven more worthy than ole' fashion hard work. Of course, I plan on taking a multi-vitamin to ensure I get the needed vitamins and minerals.
The requirements need to be easy to maintain AFTER the weight loss. My number one goal is to stop drinking my calories. Only god knows the amount of calories I consume between sweet tea and soda. During the diet I want to stay under 2000 calories, it at all possible.
Its time for me to get away from this computer and get moving, ought to be an interesting trip.
Today I had two social events on the calendar and both proved to be a challenge. After a quick bowl of cereal with skim milk I took the kids for a leisure walk. In the middle of the 35-minute walk I threw in a 2-minute run. I know is sounds minute, but you gotta start somewhere, right? The run felt good.
The first social was a b-day party for one of Alison's friends. The party started innocent enough with all the girls making jewelry at Bella Beads, but it was followed with an all-you-can-eat pizza party at Cici's, which was next door. I restrained myself, but it was hard because I had not packed any snacks. Preston and I sat down with a large glass of water. Between the water and playing with Preston I was able to kept my mind off the food. Near the end of the party I was hungry. As soon as we left I stopped at Subway for a 12" roasted chicken breast sandwich on wheat bread. No chips, no drinks. Yummy!
The second social was a BBQ at my best friends house later that same evening. This was more difficult than the pizza party. Mostly because he had my favorite foods.... but this time I was prepared and I brought along my big Neogene water jug, an orange, and a Kashi bar. The brisket and chips captured my attention more than anything else. I kept myself busy visiting with friends, so again, my mind was taken off the food. When I couldn't take it anymore I decided to eat my Kashi bar. Earlier in the evening, Alison decided she wanted my orange, so that was no longer an option. Before my departure I was getting progressively hungry and was "on the prowl". I ended up eating a plain roasted corn on the cob. The corn made me feel like I was part of the "eating group". Even better... it was delicious!!!
By the time we got home I was feeling hunger pangs. I added up my calories, which revealed I had only consumed ~1300 calories. I had hoped to stay under 2,000, which left me enough for two turkey on wheat bread sandwiches which tasted GREAT. I'm content and happy with my intake today. I wanted to workout, but the day just wasn't long enough. I'm not going to beat myself up over it. If all goes well, I'll make it up tomorrow.
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