Wednesday, November 30, 2011

Day 51 Weight Report!

To do list
1. Go to gym.

5:00 Protein drink (Muscle Milk light) 150 calories, one teaspoon of peanut butter 50 calories, cup of decaf.
10:30 One can of Healthy Choice Chicken and Rice Soup, 220 calories.
1:00 Protein bar 190 calories.
6:00 Chicken sandwich on whole grain bread with tomato, onion, lettuce, avocado and mushrooms 300 calories.
8:30 Bowl for fruit, raspberries, strawberries, blueberries 120 calories.

1,130 calories - 200 burned working out = 930 net calories today (not enough)

*Weight Report -- I went to see my doctor today and according to her scale I have lost 22 pounds since June. Specifically I have lost 12 pounds since mid October. I can attribute that last 12 pounds to this calorie reduction plan. This is on the low end of my 8 to 12 pounds a month goal but I am within the target range. If I can average dropping 9 pounds per month I will reach my intermediate range goal of 50 pounds (from the top) by the end of February!!

Blog visitor info - Below is a map indicating where my traffic is coming from. For some reason 1/2 of my traffic is coming from Russia. It's been this way from the first day. Perhaps they are bots, I don't know but I appreciate the interest no matter. As for the USA traffic I think my brother Frank is responsible for most of that traffic. Thanks Frank. The purpose of the blog is for me to have a spot to record my calorie intake. Making it public keeps me honest.




Tuesday, November 29, 2011

Day 50. 11/29/11

Constant reaffirmation is required. The goal is to fit into size 38 jeans comfortably, to look good in the mirror and to not be embarrassed by my physical form. Today I get back on schedule. One hour at the gym is the goal for today. The calorie target is 1,400 concentrating on low sodium, minimal carbs, fluids and plenty of protein.

5:15 Protein shake 320 calories. ( drank the 17 oz size Muscle Milk shake this am) 34g protein
10:00 3 egg whites, baby portobello mushrooms, fresh spinach in a saute pan. 200 calories.
12:30 Leftover meatball soup. Truly low cal 150 calories max for an entire bowl.
3:00 Protein bar 190 calories.
5:30 Veggie burger with whole grain bun with awesome veggies and a green salad. 450 calories.
8:30 Fruit bowl, 100 calories.




1,410 calories consumed - 200 burned at the gym = 1,210 net calories for the day!

The workout today consisted of moving constantly from machine to machine with a little cardio for 45 minutes.

*I shopped at Whole Foods today. I like the store even though their food is severely overpriced. I view the store as a treat since I started this calorie control program. Today I found myself shopping for more healthy choices as in organic produce and meat alternatives like veggie burgers.
Tonight dinner will be from choices made at W.F. this afternoon.




Monday, November 28, 2011

Holiday Gone And With It a Pound Of Fat


I was fairly well disciplined for the four day holiday weekend. Here is the summary for the four day weekend.

Here is the breakdown
  1. Thursday 1,320 (net) calories
  2. Friday 1,210 net "
  3. Saturday 1,430 net "
  4. Sunday 1,690 net"
From Positivehealthsteps.com, "a male who is over 55 and plays golf twice a week can consume 2400 calories daily to maintain his weight and on his golf days have a treat equal to 380 calories and not put on weight"

I workout to some extent every day so I'm positive my metabolic burn is more than 2,400 calories a day. For the purposes of the exercise below I'll stick with 2,400.

Following the math that one pound equals 3,500 calories and I consumed a total of  5,620 calories over four days. I "burned"  9,600 for a deficit of 4,000 calories or roughly about a one pound loss for the four days!

Since I do not use a scale at this moment in time I have to hope that calculation holds up.  As for how I look and feel, I'm losing inches, I know because as I noted a couple of weeks ago I went down a full size in my waist to a size 40" from 42" and those are now becoming looser. I do have a weigh-in coming at a doctor appointment in a couple of weeks and will post my results.

Today I take my son back to Berkeley and will eat on the road. I'll be back mid afternoon with a calorie report.

5:00 Protein shake 150 calories.
8:00 Breakfast burrito, 300 calories.
11:00 Chicken sandwich 300 calories.
2:30 Big bowl of mixed fruit, raspberries, blackberries, strawberries, blueberries and pineapple 150 calories.
5:45 Turkey meatball soup, mushrooms, bell peppers, onion, garlic, ginger in chicken soup base. Green salad, small. Total 400 calories combined. The sodium level in the base was way too much but I did not have time to make a base from scratch.
8:00 One beer, my weekly beer, Pliny The Elder. OMG 300 calories. That is a guess.

1,600 calories, no gym = 1,600 calories for the day. This binging needs to stop!!!!




Sunday, November 27, 2011

Day 48 Sunday

6:00 am gym workout, mostly cardio as best I could. Because I have almost no use of my knees I cannot use the elliptical but I can use the power glider to an extent. I also use the inverted bicycle pedal type machine. Walking doesn't hurt but because I am stiff it is not comfortable. Whatever, I get some cardio though it is not pure. No weights today as I have a slight muscle pull on the lower right side of my rib cage caused by pushing too much on the sitting military press yesterday. Forced rest there for a few days.
Today we will have a sit down family meal of ham, potatoes, asparagus, green salad and a fruit salad. Our son goes back to Berkeley tomorrow morning to get ready for finals.  We get him back for the Christmas break on the 18th.
Keys today, water and fruit.

5:30 Protein drink 150 calories.
8:00 Spinach, egg whites, mushrooms and 3 ounces of ham = 200 calories!
12:30 Three patties of soy based (Morningstar Farms) sausage 240 cals, One cup cooked potatoes. 300 calories.
3:00 Fruit bowl, 100 calories.
5:00 This meal was difficult to measure. We had our little family version of Thanksgiving. Ham, mac and cheese, butter lettuce salad, asparagus, home made cranberry sauce, fruit salad, home made biscuits, sparkling cider.I had a biscuit, 5 ounces of ham, 1 cup of mac-n-cheese, salad, asparagus, cider. I am rounding the meal to 800 calories give or take.
8:00 Fruit bowl 150 calories.

1,940 calories ingested less 150 burned in the gym = 1,790 net calories on the day!

This concludes Thanksgiving holiday eating binge.




Saturday, November 26, 2011

Day 47, Fruit Comes To The Table

A new phase of my 'smart calorie' intake program is underway. Yesterday I ate a ton of fruit, something lacking  not only in this reduced calorie eating plan but my diet in general for most of my life.
Two new disciplines to work on starting today. More fruit, and a renewed vow to hydrate better. I know fluid intake is paramount for all the right reasons but I cannot force myself to drink when not thirsty.

6:00 Muscle Milk protein shake 150 calories.
Gym workout, 40 minutes light (modified) cardio, bicep, benchpress, shoulders.
7:00 Flat bread ham wrap. 110 + 70 + 40 bread/ham/humus 220 calories.
10:30 One whole wheat tortilla 90 calories, 1/4 onion, 1/2 cup mushrooms 4 egg whites 1 tspn olive oil. 220 calories.
Noon  Bowl of fruit. Blueberries, pineapple, strawberry 50 calories.
3:30 I am guessing at the total calories for this meal. My wife and I went to dinner at a steakhouse. I ordered a steak sandwich with a salad, no fries. I ate the salad, 300 calories easy. I ate 1/2 the sandwich. Possibly 3 ounces of lean beef, peppers, onion, mushroom and cheese (ouch), no mayo. I'm guessing 500 calories for the one half. This brings dinner to a whopping. startling 800 calories.
Note: the waitress actually brought Fries with the dish but neither my wife or I ate them. Okay, I ate 4 french fries.
6:30 4 ounces of lean ham 150 calories.

1,580 calories less 150 in my morning workout = 1,430 calories net on the day.



Friday, November 25, 2011

Back To Business, Day 46

There are no holiday leftovers to tempt and that is a relief. Back to the gym today for an extended weight workout. Yesterday I received some positive feedback on my weight change. Also I was happy to see my sister and brother in law and the remarkable transformation their bodies are undergoing on their weight loss program. They are on a structured diet that includes a physical trainer. They count starches, proteins etc. It is working, after 3 months they are different people physically, it's inspirational.
Eating multiple meals a day of the right foods definitely works.

6:00 Protein drink, 150 calories.
8:00 220 calorie breakfast sandwich with turkey sausage, egg white and small English Muffin.
Noon Two ounces of ham, 1/4 cucumber, 2 ounces humus, Two ounces turkey, 200 calories.
2:00 Two portabella mushroom raviolis cooked in fresh mushroom sauce 100 calories.
5:00 1/2 ham Lavash wrap w/ cucumber and 1/8 avocado. 200 calories + 10 edamame crackers @ 4 calories each 40 calories. (1,010)
6:30 Giant bowl of fruit, blueberries, strawberries, blackberries, raspberries, pineapple, lime juice 150 calories.
7:30 Some asparagus, a teaspoon of peanut butter and a handful of roasted unsalted almonds. 200 calories.




An odd day, disheveled eating schedule. I was hungry at 4pm , uncommon hunger. I'll eat more food tomorrow as we plan to go out as a family.
1,360 calories today less 150 working out = 1,210 calories net today.

Thursday, November 24, 2011

Thanksgiving

I am letting my guard down some today somewhat. I plan to eat turkey, a little ham, potatoes, stuffing with gravy and salad. I might have a few bites of pie. This is one day I year I eat a piece of pie. My gym is not open today so that is out but I need this two day break for my muscles to rest.  The gym was open, I got in a little (modified) cardio and worked a couple of muscle groups. I saved the larger muscle groups for tomorrow. I guess I'm addicted to the gym.

*Yesterday when I dressed for my trip to Berkeley I threw on my favorite t-shirt. There are two with the same Yosemite design in the house, mine is an XXL and the other an XL which belongs to one of the boys. I put on the shirt and thought it wasn't hanging very loose but it felt fine and looked okay in the mirror. When I got home I asked Cecelia to check the label and found it was the XL!
This is a huge indicator that the weight is coming off. I have not worn a size XL shirt for years and whenever I try them on I feel like a sausage. Not anymore.

6:00 Protein shake 110 calories.
7:30 Jimmy Dean turkey sausage, egg white muffin breakfast sausage. I threw out the cheese, 210 calories.
10:30 Mushroom/spinach/egg dish 150 calories, fruit mix 100 calories.
3:00 2 ounces turkey, one ounce (or less) stuffing, 1/2 ounce mashed potatoes, no gravy, 3 ounces ham, green salad, 3 bits of apple pie. 550 calories of which 150 was salad dressing. It's a blessing the restaurant my sister chose was serving cold slop. It was unappetizing but I got to taste a little of Thanksgiving among other family members.
7:30 Two tablespoons peanut butter, one piece of whole wheat bread. 300 calories.

1,420 calories eaten today - 100 burned in my workout this am = 1,320 calories net today.

Wednesday, November 23, 2011

Nov 23

I am traveling today to pick up my son Mark from school at Berkeley. Since I will be on the road with my two sons we will definitely pull over for fast food. Fortunately I am armed with the knowledge I need to make the smart choices.

4:30 Protein drink 150 calories.
8:00 1/2 Turkey roll on Lavash bread w/ premium turkey, humus, lettuce and avocado. 230 calories.
10:30 The other half 230 calories.
12:30 Chipotle Chicken wrap from McDonald's 250 calories.
5:30 Bean and cheese burrito 400 calories.
8:00 Humus and wheat/rye crackers 120 calories.

1,380 calories consumed today. No workout as I was on the road for 7 and 1/2 hours.


Tuesday, November 22, 2011

Change of Pace, More Calories?

Last night my wife, the smartest person I know made it clear to me that she believes I am not consuming enough calories and may be doing long term harm to my body. During studies for her new career she's read three textbooks on human physiology and has a sound understanding of how the body metabolizes food and the negative consequences of robbing the body of required nutrients.

Time to take pause.

I may not be the smartest guy in the room but even I now some of the consequences of  denying the body its required nutrients. This is why I include plenty of protein daily, don't count fat and get carbs through vegetables with some bread. In addition I take a decent regimen of vitamins and supplements.

Since I began the diet change I've consumed an average of 1,250 calories per day. A very low calorie diet or VLCD is defined as below 800 calories a day and while WebMD signs off on such diets for extremely obese persons other resources on the web point to potentially dire consequences that include cardiovascular danger, namely heart arrhythmia's and gastrointestinal disorders.

1,250 is not a VLCD, closer to a LCD or low calorie diet. What I may move to is more of a rotational calorie intake plan. I will study on those programs and report back on my findings.  For now I will bump up my calorie intake to 1,500 calories spread over 6 meals a day.

Jillian Michaels has this to say about daily caloric intake:

As for cutting your calories below your recommended allowance, remember this golden rule: Never allow your daily calorie allowance to fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue. When you dramatically reduce your calories on a consistent basis, it can slow your metabolism or trigger a plateau. Consistent exercise — plus the occasional high-calorie day — will help ward off a plateau.

5:00 Protein shake 150 calories.
8:30 Breakfast Burrito 350 calories.
11:15 Leftover soup Turkey Meatball and Vegetable Soup from the other day, 175 calories. I added some Parmesan cheese and sprinkled some goat feta cheese over it that added 50 calories to the dish.

*After lunch I am at under 700 calories for the day. I'm full after that smaller lunch. Reaching 1,500 calories by the end of the day will take some doing. We may dine out tonight so that could fill any gaps. We'll see.
2:30 Plain bean burrito with only beans, salsa and flour tortilla, 300 calories.
3:30 Protein shake 150 calories. (subtotal 1150)
6:00 Veggie sandwich w/ portobello mushrooms, belle pepper, and greens on a multi grain bread at California Pizza Kitchen. I ate half of the advertised 600 calorie sandwich entree + a cup of tortilla soup at 200 calories. 500 calories total.
8:30 Other half of sandwich from dinner 300 calories.

1,950 calories consumed today - 200 in my workout for a hefty 1,750 calories today!

This was a good day despite eating well over my daily average of the past 2 weeks. I shook up my metabolism and I'm learning that this is not a bad thing every few days.

Monday, November 21, 2011

Dieting Around Fast Food, Is It Possible?

Here is an interesting look at 'healthier' fast food choices by the Cleveland Clinic.

Back to the gym today. Also, I think I saw a rib today or maybe it was just a shadow. :-)
*My gym workout was a thorough circuit between modified cardio and light to medium weights. Eight machines total, some I completed two or more sets on. Total time in the gym, 45 minutes. Easily a 200 calorie burn.
*I have started taking a plant based dietary enzyme once every other day. The initial response from my body has been to eliminate more waste than I ever have in my life. I'm not sold yet on the enzymes but we'll see how it goes. Anyone else have feedback on dietary enzymes?

5:30 Protein Shake 110 calories.
8:30 1/2 Peanut Butter Sandwich 2 tbsp peanut butter, One slice of whole wheat bread. 250 calories.
Noon 1/2 cup broccoli 1/4 cup rice, 1 ounce orange chicken, 150 calories.
3:00 Protein Shake 150 calories, 10 Edamame crackers 40 calories.
6:00 6 ounces chicken breast, asparagus, mushroom, onion sauteed together in tablespoon of olive oil. 300 calories total. (1,010 through dinner)
8:25 2 tablespoons chunky peanut butter 190 calories.

1,200 calories consumed - 200 burned at the gym = 1,000 net calories for the day!!




Sunday, November 20, 2011

Sunday Nov. 20

No gym this morning. I've gone to the gym 14 straight days and need to take a one day break.

6:30 EAS Protein Drink 110 calories.
9:30 1/2 Lavash flat bread turkey roll with turkey breast, cucumber, avocado, carrots, lettuce and humus. 210 calories.
12:30 Other half of Turkey Roll from 9:30 meal. 210 calories.
3:00 2 tablespoons Jiff Crunchy Peanut Butter, 150 calories.
4:30 Soup! 3 ounces of turkey meatballs, 4 portabella filled raviolis, spinach, cilantro, onion, carrot, garlic and lime juice. 350 calories total for a medium bowl.


7:30 Another bowl of soup, small bowl, no raviolis 100 calories.

1,130 calories consumed today!

Soup Recipe - Mike Morales

Turkey Meatball with Ravioli Soup
Ground turkey meatballs cooked in advance
Portabella mushroom raviolis
Baby portabella mushrooms
Garlic
Onion
Fresh spinach
Cilantro
1/2 bell pepper peeled
Vegetable bullion
One bottle of beer
One lime or lemon
Paprika, pepper, small amount of cumin and cayenne
*Get your garlic, onion and mushrooms and belle pepper started in a soup pot in some olive oil
When cooked add water and bullion, add turkey meatballs
Let it simmer together for 1/2 hour and add the bottle of beer
*I cook the raviolis in a different pot and add to the soup minutes before serving
Cook another 1/2 hour and it's done
Add fresh spinach and cilantro to the bowl, then ladle in the soup
Add lime juice to your taste
No added salt
You can get most of the ingredients at Costco. I make meatballs in advance and freeze them.
Total calories for a medium bowl about 300 calories
I hope this is not too confusing.


Saturday, November 19, 2011

November 19, Day 40

Limiting calories intake to 1,400 calories or less is difficult. That is all I have to say about that. Day 40 and I've learned a little about food and nutrition. It's such a far ranging 'science' and I have barely scratched the surface on the subject. I need to learn more about the right foods and proper balancing of protein, carbs and fats. Learning is part of the fun of this weight loss challenge. I suppose I will be a student for the rest of my life.

*The goals today include a medium level workout, work around the home, cooking and visiting a relative in the hospital. Being busy is good.

I posted this on my Facebook page ---
Metabolism mystery. This morning at the gym an Asian woman I see there every weekend morning burned 570 calories on a stair stepper then another 500 on an elliptical then 500 or more upstairs on a treadmill. She can't weigh 95 pounds and does not lose weight. No way she eats more than 1,500 calories a day. What gives? Has she trained her metabolism to store all she eats? What happens if she quits working out?

5:00 Protein drink 110 calories, 17g protein, 4g carbs, 250mg sodium.
8:00 3 egg whites mixed with mushrooms, onion a little jalapeno pepper and three small soy sausage patties. 300 calories but it tasted horrible.
Noon Lunch with my wife Cecelia. A romantic parking lot meal from El Pollo Loco Mexican fast food chicken. I had one chicken street taco for 150 calories and splurged with a hard shell chicken taco, 190 calories. 340 calories for two combined. (34g carbs, fiber 4g, protein 22g, sodium 767mg, fat 14g. combined)
4:30 Awesome salad w/lettuce, cucumber, carrots, mushrooms, avocado, goat feta cheese. (less than 1/2 ounce), low fat vinaigrette, 300 calories.
8:00 one tablespoon peanut butter and 9 ounces of a craft beer and 10 unsalted roasted almonds. 350 total calories for the evening meal/snack.

I split this with my wife!! One beer a week is in my diet bylaws.

1,400 calories less 200 calories expended in the morning workout etc... = 1,200 calories today net!


Tomorrow is a new day!!

Friday, November 18, 2011

How Many Calories Do you Burn Watching TV?


Below is the calculation of calories burned by a 180 pound male. This chart seems a bit generous.
Totals: 3130 calories in 24 hours
Sleeping
588 calories in 8 hr
Office Work - general
980 calories in 8 hr
Driving - light vehicle (e.g., car, pick-up)
163 calories in 1 hr
Food - preparing, at home
204 calories in 1 hr
Eating - sitting
122 calories in 1 hr
Taking a Shower
82 calories in 30 min
Cleaning - house or cabin, general
122 calories in 30 min
Shopping - groceries, with cart
94 calories in 30 min
Walking - with dog
122 calories in 30 min
Running - 6 mph
408 calories in 30 min
Dressing and Undressing
82 calories in 30 min
Watching - TV or movie
163 calories in 2 hr.


Day 39 of documenting everything I eat is under way. Today I have a full weight workout scheduled. I'm kind of burned out on salads and soup and tired of turkey wraps as well. I have no alternatives in the fridge that generate excitement at the moment.
Bread, other than whole wheat lavash (flat bread) is unappealing but I do need some bread. Cheese is out as is anything with simple carbs or sugar. Maybe salmon or some other seafood will break my menu doldrums going into the weekend. Truth is I want to go to a Mexican restaurant and have a taco combination plate. That will not happen until I am swimming in size 38's.
*My workout was worth about 200 calories, not an inspiring effort overall. I anticipated a better effort from myself.

5:00 EAS protein drink 110 calories 17g protein, 4 grams carbs, 250mg sodium.
8:00 Peanut butter, 2 tspns 120 calories.
10:00 Small bowl of chicken, sweet potatoes, onion. 100 calories, I only took a few bites, bad dish.
Noon Flatbread (whole wheat lavash) turkey roll w/ humus, cucumber and lettuce 180 calories.
3:00 Turkey roll on lavash bread, one entire roll 390 calories.
5:30 Fish soup w/ 6 ounces of salmon (boiled in soup) w/onions, mushrooms, carrots, garlic and cilantro. Total  350 calories for a big bowl, minimum sodium (in broth). 
8:30 Peanut butter 150 calories.

1,500 calories consumed today less 200 in the workout = 1,350 calories net today.

Updated all day...

Thursday, November 17, 2011

11/17/2011 Day 38

5:00 Protein Drink 150 calories.
8:00 Whole Wheat Lavash (flat bread) turkey roll w/humus and lettuce. 180 calories.
12:30 Premium Grilled Chicken Sandwich, no mayonaise, 300 calories.
4:30 Leftover Chicken Tomatillo Soup, w/ 3 oz of ground turkey added. 400 calories maximum.
8:30 2 tspn peanut butter 150 calories.

1,180 calories consumed today less 100 burned working out = 1,080 calories net for the day!
Today my workout was abbreviated, I took my mother to the doctor for a follow up appointment from her recent heart surgery. She is doing remarkable. I needed a break from weight work and did very light cardio, maybe a 100 calorie burn this morning.
* Note I ate fast food today. My son wanted to eat at McDonald's and I wanted to take him. He loves the food, at 20 he is old enough to know it is nutritionally horrible food generally, though there are some decent menu options. I found a gem among the menu options today. The Grilled Chicken Sandwich, less the 50 calories they assign to their mayonnaise, which seems very low to me, comes in at a mere 300 calories ordered without mayo. Nice. That is what I had.


Wednesday, November 16, 2011

November 16 Wednesday

This is the 37th daily post of this blog effort. I'm averaging about 1,200 calories per day through this period. I have pretty much stopped eating beef and if you read my logs you see turkey and chicken are the dominant entree choices for dinner and lunch. Salads and soups are now entrenched in the menu as are protein drinks.

The weight is not exactly dropping off but I see signs here and there. It will come in time. It is only logical if you eat 1,200 calories a day and exercise 30 minutes at the gym 6 days a week excess weight will fall away. This is the hope.

The most pleasing aspect of this effort is the progress my wife Cecelia is making. She is on the same program as me, minus the exercise due to her work schedule. We have a long way to go (her not so much) but we are on the right track. This blog provides the daily push and logging food intake keeps me honest.

5:30 Protein Drink 150 calories, Egg scramble, 3 oz home made turkey sausage, 3 egg whites, spinach and one corn tortilla, 200 calories.
11:30 Chipotle Snack Wrap 250 calories 16g protein, 27g carbs,  670mg sodium.
1:00 Protein drink (EAS) 110 calories. 17g protein, 4g carbs
3:30 Edamame cracker, 20 x 4 calories each = 80 calories.
5:30 Chicken Tomatillo Chili (soup) Chicken, chilies,cilantro, mushrooms, onion and two portabello (sp) mushroom raviolis. estimated 360 calories for a medium bowl.
8:30 2Tablespoons crunchy peanut butter 150 calories.



1,300 calories consumed minus 200 in workout = 1,100 calories today!

Tuesday, November 15, 2011

Tuesday November 15

Yesterday I met my goals of taking in fewer carbs and less sodium overall. I tried to document the measurements as best I could but it is tedious. I am getting pretty good at eyeballing the carb level in food but sodium is hidden in everything. As long as I eat more protein than carbs and my calorie counts are low I will be okay. I'll target keeping sodium under 1,800 mg a day.

5:00 Protein drink 150 calories
9:00 1/2 Lavash (flat bread) turkey roll 200 calories
1:00 EAS protein shake 110 Calories.
3:00 Bowl of soup, small bowl with one ravioli, 1 ounce chicken and 1/8 cup capellini pasta, 150 calories.
6:00 Chicken soup, 5 ounces of mostly white roasted chicken, Green salad w/ carrots, cucumber, avocado and  low fat vinaigrette.  Soup 250 calories, Salad 150 calories.
8:30 1/2 Lavash (flat bread) turkey roll 200 calories

1,310 calories consumed today less the 200 burned during my workout = net 1,110 calories today!


I almost jumped on the scale at the gym. I decided not to because if I do not see the weight drop I sense has taken place I'll likely quit my program, history bears this out. I've been down the weight loss road many times and every time I think the scale should read good numbers I am disappointed and give up. This time I will not look at a stupid scale until I am positive it will read lower than 239 and my size 40 Levi's are falling off like the 42's did.
*My gym workout today was fruitful. I worked on cardio as best I can and worked chest, lower lumbar, triceps  and upper back. Tomorrow is bicep, cardio (modified) and middle rowing. I can hardly wait for tomorrow afternoon.


Monday, November 14, 2011

Monday - Rededication

Shop today for fresh produce, cucumbers, lettuce, carrots mushrooms. This week the goal is less sodium, more protein more hydration. I sense I've hit a plateau and that came from laziness and complacency. Punishment the hands of the weight machines at the gym is in order as well. Time to get serious.

5:30 - Protein drink 150 calories, 20g protein 2g carbs sodium 250 mg
9:00 -  1/2 lavash (flat bread) turkey roll w/ cucumber, carrots lettuce 180 calories 22 carbs
11:30 - 4 ounces of roasted chicken mixed dark and white meat 120 calories 0 carbs no sodium + EAS protein drink, 110 calories 17 g protein, 4 carbs, sodium 340 mg
6:00 Portabello Mushroom raviolis in a vegetable broth soup with Ground turkey, fresh mushrooms, onion and spinach added at the table. 6 oz turkey 200 calories, 4 raviolis 100 calories with 22 grams of carbs. The killer in this meal is the sodium content of the veg soup broth. Total for my serving 1,080 mg. I am assigning 350 calories to the medium bowl of soup.
910 calories through dinner and that is not enough calories for the day.
8:30 1/2 Lavash flat bread (whole wheat from Trader Joe's) turkey roll. 200 calories est.

1.110 calories taken in today minus 200 for the workout = Net 910 calories for the day.



My brother Frank showed off this spectacular home cooked meal he and his family enjoyed tonight.




Sunday, November 13, 2011

Sunday Nov 13

Okay, back to business. Today will be chicken breast, salads and water. One thing I've neglected with this eating regimen is proper hydration. The gym this morning was nice, 4 people and me. There are two Asian women in their early 40's that are at the gym at 6 am on the weekends and they are highly disciplined. These are the gym people that inspire me. For me this morning I had a mid range workout (for me) saving a couple of muscle groups for a decent weight workout tomorrow. I'm giving myself 200 calories on the burn this morning.

5:30 Protein shake (Muscle Milk Light) 150 calories.
7:30 3 ounces chicken breast 100 calories.
10:00 1/2 lavash, flat bread turkey roll. 180 calories.

12:30 1/2 Lavash, flat bread turkey roll. 180 calories.
4:00 5 oz sauteed Chicken breast 150 calories, 1/2 cup cooked mushrooms, 20 calories, 1/2 cup cooked Capellini, 120 calories.
7:30 1/2 Lavash turkey roll 180 calories.

1,030 calories ingested minus 200 calories burned during my workout = net 830 calories consumed today.

Saturday, November 12, 2011

Saturday 11/12

Yesterday I learned a couple of things. I definitely know which food choices are right for me. I am still weak in the face of temptation. What I ordered at dinner out last night was perfectly fine but when a ridiculous sample platter full of fried garbage from someone else's meal was placed in the middle of the table I had to try a few bites. Unfortunately those bites add up against all the good work earlier in the day. I need to be stronger.

*200 calorie burn at the gym this morning at 6:00 am.

5:30 EAS AdvantEdge carb control protein drink 110 calories 17g protein, 3g carbs.
8:30 One English muffin, 2 ounces ham, one egg. 240 calories.
Noon 4 oz Chicken breast 150 calories.
3:00 pm Rubios chicken street taco 110 calories.
5:30 pm Cheeseburger from Five Guys 540 calories. Cheese added 70 calories to the meal. It's the first piece of cheese I've eaten in a month. I really don't need cheese at all but this was a treat.
8:30pm One ounce Roasted Peanuts, 170 calories.

Sodium was a bit off the charts today. I heard a doctor on TV this morning talking about sodium and he was saying 5,000 mg per day is about average for the American diet. I am not measuring my sodium intake precisely but I figure most days I'm between 1,500 and 2,900. I never add table salt so the sodium I take in is from prepared foods. As time passes I will be preparing more food from scratch so total sodium should drop significantly.

1,320 calories ingested - 200 expended during my workout = 1,120 total calories net for the day!


Friday, November 11, 2011

11 - 11 - 11

 The day before yesterday my dad escorted my mother to her diabetes dietitian/nutritionist for a consultation. They were told calories matter but more importantly is carbohydrate counts per meal. The goal (for a diabetic) is no more than 30 grams of carbs per meal. The target is no more than 90 grams of carbs per day, complex carbs only.

I will try to log my carb intake for a day or two to see where I'm at. Though I am not diabetic my new carb target should be 90 grams and sodium intake 2,000 milligrams. Two tough targets!

6:00 am EAS protein shake 110 calories protein 17g carbs 7g
8:00 am Breakfast burrito 300 calories. protein 12 g carbs 26g sodium 840 mg
10:30 am 1/2 turkey wrap with Whole wheat lavash bread from Trader Joe's 200 calories. 1/2 lavash 22 g crabs
1:00 pm Leftover soup, broth and veggies only, no pasta or turkey, 100 calories.
6:00 pm we are going out. I am looking forward to a nice chicken breast and salad. Dinner update; We settled on Black Angus. What I thought would be a no brainer, Chicken breast and a salad turned into something else. I did order that and the calories count would have been 410 for the chicken 200 for the salad and 110 for the soup. Total 720 for a decent meal out. As it turned out Cecelia and my son Matt ordered an appetizer sampler and I ended up eating 3 pieces of breaded zucchini 250 calories, 2 chicken tenders, 200 calories, three pieces of Matt's steak, 100 calories and soup 110 calories plus a piece of whole grain bread with butter, 150 calories. When my dinner came I had it packed to take home. Then I had three bites of their desert cake, 100 calories. Total 910 calories and I did not even eat my entree or salad. What a waste of money. Eating out, aside from the camaraderie and ambiance is a dietary disaster.
8:00 Glass of nonfat milk, 60 calories.

1,680 total calories for the day. Less 200 for the gym workout = 1,480 calories for the day.

Chalk today up as a mini-fail. Dinner was a mess.

Thursday, November 10, 2011

Thursday Nov 10

Yesterday I found myself having to add calories to my body at the end of the day. After dinner I had only consumed 700 calories or so the entire day. I don't want to trick my body into starvation mode. I do expect to plateau somewhat but I don't want to shut down completely. As my wife Cecelia said late last night you have to feed the burn, and she is right.
Today I will target 1,500 calories and do a light workout at the gym. I'll concentrate on salad, vegetables, turkey and my protein shakes. Yesterday I received two compliments, one was out of the blue, at the gym. This feedback is very rewarding.

5:00 am Protein shake, Muscle Milk 150 calories.
7:00 am One corn tortilla, one egg white, 2 ounces ground turkey sauteed together with fresh spinach w/olive oil. 200 calories.
10:30 am Breakfast burrito, 270 calories.
1:30 pm Protein shake, 110 calories.
5:30 pm Turkey meatball soup with mushrooms, garlic, onions, carrots, fresh spinach added before serving. 8 oz turkey 300 calories, Angel hair pasta, 50 calories, veggies and broth negligible. I'm assigning 400 calories to this big bowl of soup.
8:30 pm Turkey Roll. 1/2 lavash bread, 2 oz turkey, lettuce, humus. 200 calories.

1,330 calories consumed - 200 calories expended during workout = 1,130 calories net for today!

Partial list of ingredients for the soup.




Wednesday, November 9, 2011

Wednesday Nov 9

Off to a slow start on the blog today due to an early morning conference call on a stock I watch. Today I'll visit the gym for a solid weight workout. This is kind of interesting, the truth about baked v fried potato chips. They are just as bad, both are very bad.

*Deconstructing an In-N-Out hamburger. Below is pictured a disassembled regular hamburger from an In-N-Out restaurant. It's not a bad food option for most low calorie diet plans. Have a look at the items in the image.

The white flour bun is a negative but after that you have a 2 ounce piece of meat and a few vegetables. The burger above was ordered without their mayonnaise based 'spread' and by doing that the sandwich comes in at 240 calories with 370 mg of sodium or 15% of maximum recommended sodium intake for a day. The spread is the spoiler in this item. If you order it with the mayonnaise you double the sodium and add 70 more calories to the total.

6:00 am Protein drink 110 calories. 1/4 cup brown rice, 3 oz ground turkey, 3 egg whites. 230 calories.
8:30 am
10:30 Muscle Milk Light Protein drink 150 calories.
1:30 pm Hamburger pictured above 240 calories.
6:30 pm Joe's Special, 4 oz ground turkey, mushrooms, onion, fresh spinach and 3 egg whites mixed in a saute pan. 250 calories.
8:30 pm 1/2 turkey roll 200 calories.

I worked out twice today and pushed it pretty good both times. 250 calories burned estimated.

1,180 calories - 250 calories expended during workouts = 920 calories total for the day (too few)

Tuesday, November 8, 2011

Tuesday Nov 8

Yesterday I got positive feedback on my weight from family. Then at dinner my wife in passing said it looks like I'm getting more muscular. Yay! I do work hard at the gym and feedback is the only way to know if the effort is paying off. My dad gave me four stuffed chilies yesterday, they are not technically on my food plan because of the cheese but I'll consume the final two today. This is a special treat. 150 calories each does not sound like a lot but such treats add up quickly and go against the end of day total.
I had Cecelia take a picture of me without a shirt on this morning, one that can be use for comparison over time. All the recent compliments are nice but the reality is I am a true fat ass. I cannot afford to get lured into a false sense that I'm suddenly studly.
My workout today was a solid 1/2 hour of weight circuit hitting most of the large muscle groups. Good workout by my standards.
I visited the gym for a second workout this afternoon. Plenty of energy and I felt accomplished afterwards.

5:30 am Protein drink 100 calories.
7:45 am two stuffed chilies, smaller but still a combined 300 calories.
Noon - Turkey roll. w/ flat bread/turkey/lettuce/humus. 225 calories.
3:30 pm Protein drink, 110 calories, 10 edamame crackers, 40 calories.
5:30 pm Big green salad. Butter lettuce, cucumber, avocado, carrots, onion and 2 oz Turkey breast. 3 tbsp vinaigrette (40 cals per tbsp). 300 calories max.
8:00 pm 15 edamame crackers x's 4 calories each = 60 calories 1/2 cup Quacker Oats Squares 100 calories, 12 oz Russian River Brewing Company, Pliney The Elder beer 150 calories.

1,365 calories consumed, (even with the beer) minus 250 burned working out today = 1,115 calorie intake for the day!!

Dr Weil's Anti Inflammatory Food Pyramid chart.

Here is an image of my Brother Frank's dinner this evening. Awesome Frank! Stuffed bell peppers with rice and ground turkey.

Monday, November 7, 2011

11-7-2011 Monday

Daily note; I consumed 1,200 calories yesterday and I was not hungry at all during the day and I did not wake up hungry. Today I'm off to the market for fresh food that includes salad fixings, chicken, peanut butter and vegetable soup broth. After a day off from the gym I'm anxious to get back on the machines. If I have a stellar week I will consider stepping on the scale. Here's to a successful week to everyone trying to undo the chains of fat attached to their bodies.

Today's workout was a mix. I pushed weights and worked on abs and some cardio on the inverted bike spinner. I have limited use of my legs (knees) and cannot use an elliptical, ride a bike or run on a treadmill. Since aerobic exercise is difficult for me so I try to get anaerobic benefit from weight training. This is not optimum but I am making due with what I have.

Today's food intake.

4:30 am Protein drink, EAS chocolate fudge 11 fl oz, 110 calories.
8:30 am Leftover Soup. 300 calories.
11:30 pm 3 -4 ounces Broiled chicken. 200 calories.
3:30 pm One breaded chile relleno w/ cheese (small) 150 calories max.
This is from my Father's kitchen with special recipe and I could not resist even though cheese is verboten at the moment. Thanks for the treat dad.
5:30 pm Chicken soup from scratch Probably 250 calories maximum. Plus one more chile! 150 calories, est.
8:00 pm I will have 20 edamame crackers at 4 calories each. 80 calories.

I am closing out early tonight. The time change had me awake at 4:00 am and I will hit the sack early tonight.

Today's total calories 1,250 calories less 200 in the workout = 1,050 calories net for the day!



Sunday, November 6, 2011

Sunday Nov 6

Daily note: No workout today, I needed to give the muscles a day off. I have pretty much changed over my protein shake choice to the EAS product. It tastes better, has more ounces per serving and 1/3 less calories per serving. I am pretty proud of the soup I made for dinner. I took a picture of the finished product and posted it below. Feeling pretty good with tons of energy and happy with the changes I see in my body!

6:00 am Protein drink. Muscle Milk 150 calories
8:30 am One medium corn tortilla, 3 egg whites 150 calories total.
12:30 pm Healthy Choice Beef Strips Portobella 280 calories.
4:30 pm Trader Joe's Edamame Crackers 10 crackers = 40 calories One tablespoon Peanut Butter 100 calories.
6:00 pm Turkey Meatball Soup 390 calories!


8:00 pm Tablespoon Peanut Butter 100 Calories.

1,210 calories today, great!!!

Saturday, November 5, 2011

Saturday Nov 5

5:45 am Protein Drink, EAS "AdvantEdge carb control, 11 fl oz. 100 calories. 17g protein. This protein drink packs a little less protein than Muscle Milk Light 8.25 carton but has fewer calories and tastes a little better
8:30 am Breakfast burrito, 270 calories.
1:00 pm Chicken breast sandwich w/chips and 1/3 beer. I calculated the entire meal close to 700 calories. I was having lunch with my son Mark and the day was a treat in general. Still, I only ate about 1/2 of the potato chips and only a few real sips of the beer. Mark shared a couple of bites of his calzone.
6:30 pm Serving of Chicken and Rice Soup (Healthy Choice. 220 calories. I added 6 ounces of broiled salmon and that comes in at 300 calories.

I am at 1,520 calories and I still intend to add a 100 calorie tablespoon of peanut butter. I did work out this am at the gym and put in some hard work. I might have burned 200 calories.

This would leave a net intake today of 1,420 calories.

Two months ago this would have been a 2,500 calorie day considering I spent the day travelling.

Mark if you see this I had a fun day today. Thank you for being a good son!


Friday, November 4, 2011

Friday Nov 4


5:45 Protein shake 150 calories.
9:00 am English muffin, 125 calories, 3 oz sausage, 285 calories, 1/2 scrambled egg, 40 calories.

*Pork sausage is clearly a mistake for any smart meal plan. This was a mistake that will not be duplicated. Had I substituted an equal amount of ham it would have cut the fat and calorie totals.

12:30 pm Soup with salmon and chicken and vegetables. 300 calories.
5:30 pm Green salad w. butter lettuce, carrots, onion, avocado, cucumber and low calorie vinaigrette + 1 Turkey meatball. 375 calories total.
8:00 pm to be cont....

I visited family today and received zero feedback on weight loss. I can see it but no one else can, very disheartening. The lack of feedback overall means I was so hideous when I started this challenge that it will take a lot more work and determination to get it to show.


Thursday, November 3, 2011

November 3

Daily note: Definite signs of weight loss, this is working!! Today I plan to hit the gym for a decent workout. Salad for dinner accompanied by broiled salmon. Another day in the trenches so to speak. The weight went on over time and must come off over time.

4:45 am Muscle Milk protein drink 150 calories.
8:30 am Peanut Butter, 1 tbsp 100 calories and 1 oz Edemame crackers 100 calories.
Noon Chipotle Chicken Wrap (from McDonalds) 250 calories.
1:00 pm Protein drink (EAG), 100 calories.
4:00 pm 1/2 cup rice, 120 calories, 7 ounces broiled salmon, 400 calories.
8:00 pm 1 1/2 tbsp peanut butter 100 calories.

1,320 calories on the day less 200 for my workout = net 1,120 calories for the day.


Wednesday, November 2, 2011

Wed Nov 2

Daily note; Simple math supports my plan, here goes. If I take in a net 1,400 calories per day after subtracting for my daily workout, I am taking in 1000 less calories per day than the 2,400 calories the USDA MyPyramid says man of 55 who exercises 30 minutes a day burns. There are 3,500 calories in a pound. Theoretically I should lose approximately two pounds per week, or 8 pounds per month.


5:00 am Muscle Milk Light, 8.25oz 150 calories.
8:00 am Breakfast Burrito 270 calories.
11:00 am Protein Shake made with non fat milk 150 calories. One tbsp Crunchy Peanut Butter 100 calories.
1:00 pm About 1 ounce of Trader Joe's Edamame Crackers. Seriously about 80 calories.
5:00 pm Home made Chicken Soup w/yellow squash, mushrooms, garlic, onion, celery, made with low sodium chicken broth. I ate a big bowl and it probably came to 250 calories.
8:00 pm Peanut Butter 1 tbsp 100 calories.


Decent gym workout, worked many muscle groups but left some pushing exercises for tomorrow. 250 calories burned est.


1,000 calories consumed - 250 burned = 850 net calories consumed today.


* Not an optimal amount of calories today but I am consciously trying to alter my metabolism for a day or two. In fact today I had more energy and accomplished more than any day in weeks. 


*Diet info fact;  You burn 2,000 calories per day if you are a 27-year-old woman who is 5 feet, 7 inches, weighs 135 pounds and exercises for about 30 minutes a day, the U.S. Department of Agriculture's MyPyramid website calculates. When you reach 55 years of age, you only burn 1,800 calories even if you keep with your exercise regimen. You burn 2,600 calories per day as a 27-year-old man who is 5-feet-11, weighs 170 lbs. and exercises 30 minutes per day. When you reach the age of 55, you only burn 2,400 calories per day.


Tuesday, November 1, 2011

Tuesday Nov 1

Daily note; I began the day with my protein shake which usually keeps me satisfied until mid morning. Today it is not enough. I ate an ounce of unsalted roasted almonds. Today I'll head to Costco to buy a roasted chicken which I will eat part of for lunch. Dinner will be the two breasts split between Cecelia and myself with a green salad. I have to make up for yesterday. I feel I slipped a bit even though it was only by a degree.

Below is an image of our ground turkey meatballs. I have always disliked ground turkey but we have made it palatable with an imaginative spice and seasoning mix. I have to say they are very good and go well in soups or sandwiches.

Each meatball weighs in at about 3.5 ounces and delivers 150 calories with almost no sodium.

5:30 am Muscle Milk Light 150 cals (280 mg sodium) One ounce unsalted almonds 160 calories.
11:30 am Two Roasted Chicken Legs 360 calories. Wow what a difference in calories between white and dark chicken meat.
4:00 pm Small bowl of home made soup vegetable broth base 150 calories.
6:00 pm Big salad with five ounces of chicken breast, avocado, carrots, cucumber and 2 tbsp vinaigrette 500 calories. Image below.
8:00 pm Tablespoon  and 1/2 crunchy Peanut Butter 150 calories.

1,570 calories ingested less 200 expended during my workout = a net 1,370 calories for the day!.




My workout was a circuit session between 5 machines X's 30 seconds rapid reps, medium weight, three sets per machine then some ab work.




If you have an iPhone, (I don't) here is a great new app for monitoring what you eat. Have a look!


The Eatery: Massive Health Experiment #01 from Massive Health on Vimeo.


to be updated all day..