Day 82, Last Day of 2011

It's been almost 3 months since I began documenting everything put into my body. I'd like to see the weight come off faster but because it is coming off slowly there's a better chance it will stay off. The single biggest difference in my diet now is the multiple meals per day. I'm rarely hungry because I eat every 3 hours. As long the right kind of foods are at hand the diet is fool proof. Turkey is a huge part in my new life of eating. Red meat is not. Cream, butter, cakes, white flour and sugar is out. They were never a big part of my diet but now I regard such food as poison. Exercise is a requirement, even if it is only a quick trip to the gym to stretch or lift light weights.
I've lost close to 30 pounds and there is another 30 to go. I'm excited to continue the challenge towards better health and fitness into the new year.

6:00 Protein shake 150 calories.
9:00 1/2 turkey sandwich on whole grain bread, 180 calories.
12:45 Medium size bowl of Chicken meatball and vegetable soup. 250 calories.
4:00 Dinner out at Red Lobster. I did well enough but this establishment offers nothing for the diet conscious. I ordered a pizza off the appetizer menu and ate about 1/3 of that. I had a green salad w/vinaigrette and ate some of the fried clams and scallops from Mathew's plate. I probably ended up eating around 900 calories of the slop in total.
9:00 A beer and some popcorn..... 380 calories, or so...

1,860 calories - 150 for the workout = 1,710 calories net.

*Light workout between 6:30 and 7:15 this morning.

Day 81

6:00 Protein drink, 150 calories.
9:00 One slice of whole wheat bread and 2 tbsp peanut butter. 290 calories.
12:00 Soup Healthy Choice Chicken and Rice and I added 3 1 oz Turkey meatballs. 350 calories total.
3:15 Odwalla "Super Food" Drink 210 calories. (1000)
5:30 1/2 cup white rice and 1 oz 180 calories.
8:00 1 cup rice w/chicken, the container said the calorie count was 450 calories total.

1,630 calories consumed today less 300 burned between the two workouts = 1,330 net calories consumed today.

*White rice clocks in with 53 grams of carbohydrates. This is not an optimal food for my regimen.
*Workout between 10 and 11 am, light weights, abs, speed bag.
*Returned to the gym for a heavy lifting session, 40 minutes.

Updated all day.

More Energy

Maybe because I'm dragging less weight around or because I'm eating healthier foods or maybe getting stronger with my work at the gym but I have more energy now than I've had in a couple of decades. No matter what I'm doing I just keep going. When my 45 minutes at the gym is up I'm barely tired. I hope this sticks.

5:30 Protein shake. (Muscle Milk Light) 150 calories.
8:45 1/2 Peanut butter sandwich 250 calories.
11:30 hamburger, no cheese or sauce 300 calories.
3:00 one cup of Special K cereal in a bowl, no milk 100 calories.
6:00 Dinner out at Macaroni Grill with the family. I intended to have a salad but instead I had a flatbread pizza of mushroom and goat cheese. I had a little bread before the meal. I speculated the total calories for the meal at 1,100 calories. The menu said the "pizza" was 850 calories and though I gave away 1/3 of the meal I made up for it by eating the bread.
8:30 1/2 cup raspberries 40 calories.

1,940 calories consumed today with no gym. This is the most calories I have consumed in one day in almost 80 days. I needed a break from the gym and I needed a relaxed day from worry about calories. Still at 1,900 calories I come in under the 2,400 lost in daily routine by a 55 year old male.

Busy Day

The old me facing a busy day of ferrying people and darting about town would have invited stops at fast food between. Now as I prepare for a hectic day about town the thought of food is down the line of concern. I now control my urges when it comes to the drive through.

6:00 - 6:30  Protein drink 150 calories. Egg white/spinach/mushroom/turkey chorizo dish 150 calories.
11:00 Chicken sandwich 310 calories.
2:30 Almonds 150 calories
4:00 Small bowl of Turkey meatball soup w/carrots/one medium potato/spinach = 220 calories.(980)
6:00 Turkey sandwich 400 calories.
8:00 tablespoon of peanut butter 100 calories and one beer 200 calories.

1,680 calories less 200 burned in the workout = 1,480 calories net for the day. I envision this being the model day once I reach my goal weight. 1,400 t0 1,700 calories a day of healthy food choices

*Gym workout for 45 minutes this morning. General light weights, misc cardio and abs.

Day 78, Compliments

I am feeling positive about my progress. I was the recipient of numerous compliments from some family members last night. This unsolicited feedback is confirmation I'm on the right track and it is just what I needed to give me a boost to lose the next 30 pounds.

5:00 Protein shake, 110 calories. (AdvantEDGE carb control) 17g protein 3g carbs.
7:00 Spinach/egg white/turkey chorizo (small dish) 150 calories.
10:00 1/2 peanut butter sandwich on wheat bread 260 calories.
11:30 Medium sized bowl of Turkey meatball soup 240 calories.
3:00 I slipped and ate a sample sized bag of Jalapeno potato chips. It said 150 calories on the bag. As punishment I returned to the gym for a second workout. Self flagellation is my way of correcting such missteps.(920)
6:00 Garden Salad w/butter lettuce/avocado/sliced turkey/cucumber/onion/carrots/crumbled goat cheese (less than 1 oz) low fat/cal vinaigrette. 275 calories est.
8:30 1 tbsp peanut butter on one slice of whole wheat bread. 200 calories.

1400 calories consumed today less 300 calories burned in a combination of two gym workouts = 1,100 net calories today.

Day 77

I did well over the holiday weekend. I did not indulge even though temptation was all about.

6:30 Muscle Milk Light 150 calories.
11:00 1/2 pork tamale 220 calories.
12:30 Mixed berry fruit salad, 100 calories.
2:30 Small bowl of turkey and vegetable soup, 150 calories.
5:30 Two corn tortillas, 120 calories, 4 oz lean chicken, 120 calories, 3 oz lean beef 120 calories 1/4 cup baked beans 60 calories, avocado/cheese/lettuce/slasa, 80 calories, 3 oz beer 50 calories total for the meal = 550 calories. I am going to add another 100 calories for incidentals like a few chips and salsa. The meal was a social affair at my parents home where my sister and brother in law cooked up chicken soft tacos. I did alright.
8:00 Tablespoon of peanut butter 100 calories.

1,370 calories ingested today minus 150 minimum for my early morning workout = 1,220 net calories for the day!

*I kind of blew my regimen this morning by not eating between my protein drink early this morning and lunch at 11:00. The only way this "diet" works is by eating frequently. I got caught up between feeding kids, the gym and taking our second car to a mechanic.

Merry Christmas

Just because it is Christmas day it does not come with an eating hall pass.

This morning I made potatoes, turkey sausage and egg whites.

Fried potatoes are a calorie land mine. The family likes them so I cooked some this morning, even ate some.

8:00 Hash brown potatoes, small portion, one cup 150 calories. 2 egg whites 60 calories, two turkey sausage patties 160 calories. Total rounded up to 400 calories.
1:00 Two one oz turkey meatballs 100 calories.
3:00 We had our traditional Christmas day meal where everyone in the family picks their favorite comfort food. Mine was baked and green salad, also on the table was macaroni and cheese, Asian dumplings, tomales and fruit salad. I had a little of everything and I am placing a quick count of 900 calories on the meal between all the items I tasted.
7:00 Almonds, 3 ounces. 70 calories, a couple of chips and dip. 40 calories.

1,650 calories consumed today.

Christmas Eve, Day 75

I plan to relax today and watch football. Later in the day we will visit my parent's home for dinner and visiting. There will be protein and I am bringing a fruit salad. Targeting 1,800 calories maximum for the entire day.

No gym today. It has been at least 3 weeks since I missed a day.

6:30 Protein shake 150 calories.
9:00 Veggie burger, pattie 160 calories, bun 150 calories, avocado 60 calories = 370 calories.
12:00 Leftover soup from yesterday. One small bowl of Turkey Meatball soup. 150 calories.
2:30 Fruit smoothie 12oz 250 calories.
5:00 One dinner roll, 150 calories/ 5 oz tri-tip beef 250 calories 1/2 cup baked beans 200 calories, a few chips and guacamole dip 40 calories, one cookie, 80 calories. 720 calories.
8:30 1/2 peanut butter sandwich 250 calories.

1,890 calories on the day..

Day 74

5:00 Protein shake 110 calories.

6:30 Egg white/Turkey chorizo (home made)/Spinach and one slice of whole wheat toast 250 calories.
9:30 1/2 slice whole wheat bread with 1 tablespoon peanut butter, 150 calories.
Noon Small bowl of spaghetti w/turkey and tomato sauce, 200 calories.
5:30 Turkey meatball soup w/onion/carrots/garlic/asparagus/ big bowl 300 calories.
8:00 1/2 peanut butter sandwich, 250 calories.

1,260 calories today less 150 for the workout = 1,110 net calories for the day!!

Christmas Countdown

Lots of culinary minefields to navigate in the next few days. Christmas eve will be fun at my parent's home and we have a nice day planned for Christmas Day at our house with plenty of (not so smart) food on hand but I go into these days armed and ready to defend my routine.
I came away from the Thanksgiving four day weekend with a one pound loss, duplicating that would be a great Christmas present to myself.

6:00 Protein shake, 150 calories. Whole wheat toast, 100 calories, one egg white/turkey sausage/spinach, 100 calories.
9:00 1/2 peanut butter sandwich 250 calories.
11:30 Other half 250 calories.
3:00 nothing
6:00 Chicken Salad. 4 oz roasted chicken breast/Butter lettuce/cucumber/avocado/green onion/ low cal, low fat vinaigrette 400 calories.    (1150)
8:30 1/2 peanut butter sandwich 250 calories.

1,400 calories ingested today minus 150 for the 1/2 hour gym workout = 1,250 net calories on the day.

Dec. 21, Day 71

Scale shock, three pounds were absent from the bathroom scale this morning. As it stands I have lost 29 pounds from the top.

5:30 Protein shake (Muscle Milk Light 8.25oz) 20g protein, 3g carbs 150 calories.
6:00 Egg white/spinach/turkey sausage mix = 200 calories.
10:30 Turkey Chorizo soup from Monday night, 200 calories.
3:30 One link of Turkey Sausage 150 calories.
6:00 Spaghetti w/whole wheat pasta/Turkey Italian Sausage tomato sauce, side of asparagus. 700 calories.
9:00 1/2 peanut butter sandwich, 250 calories.

1,650 calories consumed and little off for the short workout = 1,600 calories net today.

*Today I sensed old habits creeping back in. Yesterday my son said if we eat pasta of any kind it has to be whole wheat. In my desire to make a dish he would eat I made spaghetti and ate an entire bowl. I'm not saying a bowl of pasta is banned for life from my diet but during this weight loss phase it is on the do not eat list.

I noted days ago the challenge of cooking for family. The solution is to make food available but only cook meals that I can eat without guilt or that fit into my regimen. I'm just easing out of a plateau and I've worked too hard to allow myself to slip.

Day 70, Rolling Along

Observations made along the way so far.
* I have no cravings for red meat, none. Used to be I wanted the taste of steak meat now and then if only just a 6 ounce fillet. Not anymore.
* Turkey can be made to taste delicious, it takes work but when done right it can be a preferred choice.
* Soup is a perfect meal.

The ultimate reality about correcting obesity --
* There is ONLY one way to lose weight and it includes exercise, dietary discipline and a mindset makeover.

When I first began working with juvenile delinquents in juvenile hall at 22 years of age and just out of college I learned a valuable life lesson. A seasoned counselor, a hardened soul 20 years on the job with a very rough manner towards the wards told me change only happens when someone makes a decision to change. All the rules and discipline we imposed with the intent of rehabilitation were useless if the person has not made up their mind to change behavior.
This truth holds in every area of our life.

*Minimal workout today at the gym. Giving myself 150 calories on the burn.

5:30 - 6:00 Protein drink, 150 calories, Spinach/egg white/mushroom/turkey chorizo in 1/4 whole wheat pita, 100 calories.
10:30 1/2 peanut butter sandwich 280 calories.
3:00 Range/grass fed low fat hamburger (3oz) whole wheat bun/lettuce/avocado/tomato = 300 calories.
(I noted above how I don't need beef however as I am feeding both of my boys I need to make sure they get the essential proteins in beef. Their portions were easily 6 oz. I don't feel like I cheated and truthfully a veggie burger s just as good for me now.)
6:00 Garden salad w/butter lettuce/avocado/onion/cucumber/carrots/blueberries and a no fat, low cal vinaigrette. 250 calories.
8:30 one tablespoon peanut butter. 100 calories.

1,230 calories ingested today less 150 calories burned at the gym = 1,080 calories net for the day .

69 Days

The toughest part of my eating plan is finding low sodium solutions to dishes. Everything in a can is loaded with salt. The only way to control sodium is to cook from scratch but even then salt based seasonings are inescapable.

5:00 Protein shake 150 calories.
8:00 English Muffin / 2 oz ham / one egg 300 calories.
11:30 Leftover Turkey meatball soup. 240 calories.
3:00 2 tablespoons of peanut butter 190 calories.
6:00 Turkey Chorizo soup w/carrots/new potatoes/asparagus/onion/spinach/mushrooms/garlic/low sodium broth. 350 calories.
8:00 Smaller bowl of soup, 250 calories, bowl of fruit 100 calories.

*The best part of this meal was the participation by my son Mark who assisted with prep of the vegetables. He also made good points on ingredients for future recipes.

1,580 calories consumed today minus 200 for the afternoon workout = 1,380 calories net for the day.

Day 68

There is plenty of fruit washed and ready to eat. I made 50 turkey meatballs last night for soups and we have material for salads.

*Huge pot of Turkey Meatball Soup is in the crock pot. Tons of veggies and some mini Yukon Gold potatoes. I am allowing boiled potatoes into the food regimen on occasion now.

5:30 Protein drink 150 calories.
7:30 Bowl of fruit, mixed berries. 100 calories.
11:00 tbsp peanut butter on 1/2 piece of whole wheat bread. 250 calories.
1:00 Turkey Meatball soup w/vegetables 200 calories.
4:30 Turkey Meatball soup ""' """ 300 calories. (larger bowl)
6:30 Bowl of blueberries and a half dozen whole grain crackers 100 calories combined.
9:00 One beer, 250 calories.

1,350 calories consumed today, 100 burned in my workout = 1,250 net calories today.

Day 67, Travel and Reenforcement

5:30 Muscle Milk Light 8.25 oz 20g protein, 3g carbs. 150 calories.
6:00 1/2 hour light workout, speed bag/abs/lats/some chest
9:00 Chicken sandwich, threw away 1/2 the bun still 350 calories. (JackInTheBox) FWIW Jack has no low cal choices on the menu, PERIOD! On the road I was talked into that over McDonald's where some low cal options can be found.
Noon Middle Eastern food, 1 cup Jerusalem Rice (300 calories), grilled chicken 4 oz (160 calories), grilled onion (30 cals), green salad with vinaigrette (50 cals), 1/2 pita bread (85 calories). 600 calories total for lunch dish.
7:00 Turkey meatball soup, 4 oz Turkey, broth/onion/mushroom/lime juice. 200 calories.
9:00 1/4 peanut butter sandwich. 150 calories.

1,590 calories consumed minus 150 for the workout = 1,440 calories net for the day.

This image above was taken at U.C. Berkeley today. I wanted to see how a loss of 28 pounds reflects in photo form. In April I stood in the same spot (below) wearing the same shirt weighing 28 pounds more. I still have quite a journey ahead to get to an ideal weight but this is confirmation (to me) that the effort is paying off.

Day 66, Family Together For Christmas

Tomorrow Cecelia and I head to Berkeley to pick up our son Mark as his first semester in college ends. We will have him for one month and I could not be happier. With the arrival of another mouth to feed comes an added challenge to my eating schedule. Right now I cook soups and salads for myself and Cecelia as our son Matt forages and grazes more or less on his own. Mark eats all the time as you would expect an 18 year old to do and he does not cook so I will be cooking for him most meals.
Here is the plan. I intend to have a soup on hand at all times. Fruit will be available on the counter or in salad form in the fridge. I hate to sound selfish but my mission will not fail.
As for the trip to the Bay Area to reclaim Mark, the eating on the road thing is not a problem. I have more or less mastered the art of eating right on the road.

5:00 Protein drink 150 calories.
6:00 Ham on flat bread (lavash) w/humus 200 calories.
10:30 Other half 200 calories.
2:00 1/2 peanut butter sandwich 280 calories.
5:30 Dinner out / Mexican. Shared plate of pork(3oz)/rice(1/3cup) beans 1/3 cup, small bowl meatball soup/ chips and salsa, total estimated 850 calories.
8:00 1/2 cup blueberries. 65 calories.

1,745 calories consumed today less 100 calories for the workout = 1,645 net calories on the day.

*Mediocre workout at the gym, some weights but it was really an in and out. Minimal calories burn.

Stupid Scale

This is exactly why I did not step on a scale for the first 7 weeks of this new eating regimen. The scale in my bathroom refuses to budge. If I did not know what I am doing is right and WILL WORK over time I would toss this entire weight reduction project out the window.

Depending on the day I have lost between 26 and 28 pounds over the 66 days since I have been logging calories and eating smarter. Once I pass this hump the downtrend will continue.

5:30 Protein shake (Muscle Milk Light 8.25 oz) 20g protein, 2g carbs 150 calories, One egg white 1/2 oz ham/mushrooms/spinach 100 calories.
9:00 Small portion, 1/2 cup Oatmeal Square cereal w/low fat milk/bluberries and blackberries. 150 calories.
Noon Medium bowl of soup from last evening. 200 calories.
3:00 Protein bar 190 calories. (790)
6:00 Big Salad! Butter Lettuce/Avocado/carrots/onion/cucumber/mushrooms/blueberries/Non fat dressing 300 calories.
8:30 1/2 peanut butter sandwich 290 calories (2 tablespoons peanut butter/one piece of bread)

1,380 calories consumed minus 200 burned in workout = 1,180 net calories on the day!!

The best thing about this new food regimen is that in addition to some weight loss I am eating more vegetables and fruit. Last night Cecelia mentioned I need more whole grains in my diet. She is right, now I have to search for a whole grain bread to fit into the schedule.

*Solid workout today 40 minutes of non stop movement between light weights, abs and speed bag.

Stress and Weight Loss /// Day 65

Some good information from Jillian Michaels

Stress Less and Lose Weight

"I'm sure you've heard of the "fight-or-flight" response, and you probably know that it's the way your body reacts to danger or stress. But do you know what's behind the fight-or-flight response? It's actually hormones.When you're faced with danger, your adrenal glands release three hormones: norepinephrine, epinephrine (also known as adrenaline), and cortisol. Norepinephrine and epinephrine cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, an increase in heart rate and blood pressure, and a suspension of your appetite. After the danger has passed, cortisol tells the body to stop producing norepinephrine and epinephrine and stimulates your appetite again.
This response evolved to help people deal with short-term survival situations, like an attack by a predator. The trouble is, it occurs in response to all stressors, including the deadlines pummeling you at work and the traffic that drives you crazy. All that stress results in excess cortisol being built up in the blood. That cortisol just hangs around, causing lots of trouble: It turns young fat cells into mature fat cells that stick with you forever, and increases your cravings for high-fat, high-carb foods.
When you give in to those cravings, your body releases a cascade of rewarding brain chemicals that can set up an addictive relationship with food — you stress, you eat. If you don't consciously control the pattern, you can become physically and psychologically dependent on that release to manage stress. In fact, people who self-medicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol.
You can help yourself keep cortisol in check by limiting caffeine intake to 200 mg a day; avoiding simple carbs, processed foods, and refined grains; and getting plenty of high-quality protein. It's also crucial that you find stress-relief techniques that work for you. If you can tame your stress response and lower cortisol levels, you'll have a much easier time losing weight."

Daily log --

5:00 Protein shake 150 calories.
6:00 2 egg whites/spinach/mushroom, 150 calories.
9:00 Breakfast burrito 350 calories.
11:00 Muscle milk 150 caloroes.
1:00 Leftover soup 200 calories.
3:00 Two Tablespoons peanut butter 190 calories
6:00 Seafood soup with tons of veggies 300 calories
8:30 medium size bowl of fruit, berries 150 calories.

1,640 calories consumed - 150 cals for the (30 min) gym workout = 1,490 net calories on the day.

Day 64

Started the morning as usual with a protein shake and then I made Cecelia's breakfast of egg whites, diced ham and some onion. Fresh spinach would have made it perfect but I am out. I had a few bites. We have plenty of fruit in the fridge and my son Mathew wants to go to Subway for lunch. I may work out twice today. Good day ahead!

Nutrition goals for the day, eat fruit, hydrate, watch sodium and carbs. Target 1,500 (smart) calories.

5:00 Protein shake 150 calories.
6:00 Small amount (few bites) of egg white/ham/onion dish, 75 calories.
9:30 One cup of fresh blueberries. 50 calories.
11:30 1/2 veggie burger on whole wheat toast w/avacado/onion/lettuce/basil leaf/tomato 200 calories.
3:00  The other half of the veggie burger 200 calories.
6:00 I am preparing an amazing soup.....and it was amazing. Turkey Chorizo (home made) carrots/mushrooms/diced jalepenos/yellow squash/asparagus/fresh basil/spinach/fideo pasta/garlic powder/pepper/paprika/juice of one lemon. 350 calories.
8:30 1/2 cup of fresh raspberries, one tablespoon peanut butter. 150 calories total. One beer! 300 calories.


Two workouts today. 10 am and 1 pm 1/2 hour each session. Combined weights and cardio.

1,470 calories taken in less 200 in combined workouts = 1,270 net calories on the day! It was a good day!
*I drank the beer because I was deficient in calories on the day at under 1,200. Yep, this diet is so awesome I am forced to drink beer to get needed calories. Ha!

Day 63, Plateau

I am at a plateau. Ordinarily I would be upset with this stagnation but I have a better understanding of this phenomenon now than I had in the past. This will pass as my body adjusts to losing weight.

I'm frankly more upset that I have sent this blog address to friends and family that are overweight, some to the extreme, THAT WANT TO LOSE WEIGHT and according to my blog stats I can see they have not even bothered to click the damn link!!!!

This is upsetting on two fronts. First as friends they could care less about my effort and that is fine but what this says about their own weight loss ambitions is they are not really serious. The point of making this project public was not only to make myself accountable to me but to help inspire some of the MANY people I know personally that are fat. I had hoped to and still do hope to pull in and help overweight people that I know and anyone I do not know.

We all do better when we have help to go through life altering trials like correcting morbid obesity.

Thank you Frank and Stacee for your feedback and readership. You two are in good shape to begin with but others I am trying to reach will not even follow a link.

And bless my Father's heart, he has begun to drink Muscle Milk in the mornings and I know he is doing it to get my Mom to try it. He's funny, he pours it into a mug and heats it. I cannot imagine!!

Moving along.

5:00 Protein shake (Premiere Protein) 11.0z 160 calories. 30g protein.
8:30 Bean burrito 370 calories. 13g protein, 56g carbs, 970mg sodium. I used to believe the regular bean burrito from Taco Bell was okay but 56 grams of carbs is an unacceptable figure. Sodium is well off the charts as well.
10:30 1/2 veggie burger on whole wheat w/tomato/lettuce/onion/avocado. 200 calories.
2:30 Other half 200 calories. (930)
6:30 Turkey Chorizo soup, 225 calories.
8:30 Fruit bowl, all the berries 150 calories. Tablespoon peanut butter 100 calories.

1,400 calories consumed minus 150 calories burned in my mid day weight and ab workout = 1,250 calories net on the day.

Sunday December 11, 2011

Just a lunch bucket workout at daybreak this morning. Light weights, some abs, shoulders then out the door. There is a nice community of people at the gym, (5 to 7) that are there when the gym opens at 6 am. It's all business and their hard work inspires me.

5:30 Muscle Milk light 150 calories.
8:30 Veggie burger, patty 150 calories, Whole wheat bread 200 calories, tomato, lettuce, humus 40 calories. Total 390 calories.
Noon Leftover chicken/mushroom soup with fresh spinach added to bowl, Crumbled goat cheese for garnish. 150 calories.
4:00 Mushrooms/Spinach/egg whites/Turkey Sausage/Crumbled Goat Cheese 300 calories. Booyahh!!
7:30 1/2 baked potato Very little butter and some crumbled goat cheese sprinkled on the top. 350 calories.

The potato was out of context for my "diet".  A friend dropped over some fresh produce and I baked one. The goat cheese is a way for me to get a very good flavor to food with minimal calories. I use less than an ounce, maybe less than 1/2 ounce when I put it on soups, salads or egg dishes.

1,340 calories consumed on the day minus 150 burned in the early workout = 1,190 calories net for the day.

Saturday Dec 10, Day 61

I think I am plateauing so my new gym plan is to shake things up by pushing more weight. I've fallen into a trap of flitting about the gym going from machine to machine looking for more of an anaerobic workout than a strength workout. The major benefit to pushing more weight is I will build muscle and look better, the down side is muscle weighs more than fat and the scale will provide fewer rewards short term.

5:00 Muscle Milk protein shake 150 calories.
7:30 3 egg whites, 3 oz Turkey sausage, 1/2 piece of wheat toast very small amount of potatoes. Cranberry juice 370 calories.
12:30 2 oz leftover steak meat, 6 ounces potatoes, 250 calories.
3:00 Bowl of mixed fruit, raspberries, blueberries, strawberries, blackberries. 125 calories.
6:00 Chicken soup with mushroom and onion 200 calories.
9:00 one tablespoon peanut butter 100 calories. Edamame crackers 40 calories.

1,275 calories consumed less 200 for my early morning workout = 1,075 net calories on the day.

Day 60, Observations

Some observations from the past sixty days.

I have no cravings for red meat. I don't view it as bad as much as I don't have the need to taste it every day.

Since I'm eating more fruit and vegetables my skin, hair and nails are clearer and healthier.

I feel better about my appearance, more confident.

In the past 2 months I have learned more about nutrition than I have in the past 20 years and I still know a fraction about nutrition and what the body needs every day.

Sodium, simple carbs, refined sugars are truly the enemy of the human diet. 

I can make a very healthy and good tasting soup.

Salads are an art and I'm becoming a better artist by the week.

5:30 Protein shake (Muscle Milk Light 8.25oz) 150 calories, 17g protein, 3g carbs 250mg sodium.
7:30 Breakfast burrito 310 calories.
11:00 Chicken sandwich 300 calories.
2:30 1/2 peanut butter sandwich 290 calories.
5:00 Cecelia and I went to our favorite steakhouse to celebrate the end of a very trying week. I had a steak salad (only ate 3 ounces of meat), 1/2 a dinner roll, and enchilada as appetizer and water. Between the meat, and the salad dressing I have concluded altogether the meal came to 800 calories.
8:30 Bowl of fruit, 100 calories.

1, 950 calories on the day less 250 calories burned between my two gym visits during the day = 1,700 calories net on the day.

This was easily the highest calorie consumption day of any in the past two months. It's amazing how calories add up. My weight loss journey did not stumble tonight. I consider it a victory to be able to eat under 1,000 calories at a restaurant and enjoy it.

Bring on the next 60 days!

Day 59

Today will be another grinder. Two workouts planned, (only one completed) 1,500 calories targeted, plenty of fluids, mindful of sodium intake and no simple sugars or white flour products.

5:00 Protein shake 150 calories.
6:00 2 egg whites, one oz Turkey chorizo, 1/8 cup brown rice, spinach and mushrooms sauteed together, 150 calories.
11:00 Leftover soup from last night. 200 calories.
1:30 to 2:30 After my gym workout I shopped at Costco and ate a few samples then came home and had a a few ounces of roasted chicken. Between all the grazing and chicken I probably ate 250 calories worth + a protein shake at home worth 140 calories..
5:30 Preparing a large chicken salad w/ roasted chicken breast, butter lettuce, mushrooms, cucumber, avocado, carrots and onion with a light vinaigrette.
 500 calories for this meal.
8:30 Tablespoon of peanut butter 100 calories.

1,490 calories less 100 burn on the workout = 1,390 net calories on the day!

Jack Lalanne's Little Secret

Jack Lalanne arguably the father of modern fitness admitted in a national publication months before his death that he hated having to go to the gym. When I heard that it was liberating. One of my life heroes had to push himself to work out. It's okay to dislike the pain and time out of your day but you have to do it.

Here is a great quote from Mr Lalanne;

Look at the average American diet: ice cream, butter, cheese, whole milk, all this fat. People don't realize how much of this stuff you get by the end of the day. High blood pressure is from all this high-fat eating. Do you know how many calories are in butter and cheese and ice cream? Would you get your dog up in the morning for a cup of coffee and a donut? Probably millions of Americans got up this morning with a cup of coffee, a cigarette and a donut. No wonder they are sick and fouled up


6:00 Muscle Milk protein shake, 8.1 fl oz 150 calories, 17g protein, 2 g carbs.
9:00 Quaker Oats Cereal Squares, one cup 210 calories. Added non fat milk, blueberries and blackberries 100 calories.
1:00 Veggie burger  patty, whole grain bun and sauteed mushrooms, 350 calories. (810)
3:00 Tablespoon of peanut butter, 90 calories.
5:30 Turkey/mushroom/spinach soup with fideo pasta 350 calories.
8:30 1/2 Peanut butter sandwich One slice of whole wheat bread 110 calories, 2 tablespoons PB, 190 calories. 


Two workouts today, one at 11 and the other at 2pm. Cardio with weights.


1,550 calories gross - 200 from the workout = 1,350 net calories on the day!

28 Pounds Gone Forever

Yesterday I weighed myself on the gym's pro-grade scale and even though I was partially dressed the scale reported back that I have lost a total of 28 pounds from my highest point.  Yah!!!!  It is success that energizes my effort and these results juice my batteries.

Double workout today. The first one was light weights, abs and some (modified) cardio. Back at 1:00pm for a more detailed weight workout. Trying to get 300 cal burn today.

5:30 Protein shake 110 calories. 2 Egg whites mixed with 2 ounces of turkey chorizo, fresh spinach and mushrooms, 170 calories.
9:00 One tablespoon of peanut butter. 90calories.
Noon Leftover Turkey chorizo soup, One bowl, 150 calories.

*A bit of a conundrum that I've only experienced a couple of times in my life. I am not hungry, I have tons of energy but I need to eat more calories to maintain the pace of weight loss. I'm barely over 500 calories today after the mid day meal. It will be hard to get to 1,500 calories today

3:30 1/2 peanut butter sandwich, one slice wheat bread, 2 tablespoons peanut butter. 290 calories.
6:00 Green salad, butter lettuce, cucumbers, mushrooms, green onion, asparagus, carrots, blueberries and lean turkey breast (3 oz) Low cal vinaigrette 300 calories + 80 calories of an appetizer Cecelia dug out of the freezer. (1190)
9:00 10 edamame cracker @4 calories each = 40 calories + 6 oz beer 100 calories. (My weekly beer) Bowl of fruit 100 calories.

Dinner

1,430 calories consumed today - 300 with the double workout = 1,130 net calories on the day!

12/5/11

6:00 1/4 cup brown rice, 3 oz ground turkey, 2 egg whites, mushrooms in a pan. 225 calories, Protein shake 150 calories.
9:30 2 tablespoons of peanut butter 190 calories.
Noon One bean burrito 325 calories. (890)
I am brewing up a first class vegetable broth based soup with lots of vegetables, homemade ground turkey chorizo.
5:30 Soup - Two bowls, 400 calories.

8:30 Bowl of mixed fruit, 100 calories.

* I had an excellent workout at the gym today. Plenty of eye candy for inspiration. In the middle of my workout I stepped into an anteroom where they have a professional grade scale and was shocked by the results. I'll post that tomorrow morning Frank!

1,390 calories consumed today minus 200 for the workout = net 1,190 calories taken in!

Day 55

Pre dawn workout at the gym. 35 minutes circuit, more of a tune up than a true workout but I moved this morning and that is important.
Tomorrow I plan to hit the weights. I've been babying my chest muscle strain, trusting my body.


6:00 Protein shake 130 calories.
8:30 Egg white. turkey sausage (2 oz) Small English muffin, 230 calories.
Noon One can of low cal beef soup w/added mushrooms, 350 calories.
5:00 Big salad with 4 oz of turkey, low fat dressing 400 calories. (1110)
8:00 1 Tablespoon of peanut butter 90 calories. Bowl of fruit 100 calories.

1,300 calories consumed today minus 200 for my workout = 1,100 net calories today.

Saturday December 3

The scale says I lost another three pounds but scales are temperamental. If this holds I can declare the 25 pound barrier officially breached. Next stop 30.

6:00 Protein shake, 150 calories
9:00 350 calories from one ciabatta roll, 1.5 oz lean ham, 3 egg whites .5 oz cheese (From Starbucks)
1:00 Taco, hard shell 250 calories. Tablespoon peanut butter 80 calories. (830)
4:30 One cup white rice, stir fry veggies and shrimp, 750 calories.
We went to the Elephant Bar for dinner with our son Matt. I skimmed the menu for any entrees under 800 calories and fortunately there were quite a few choices. I like the new menu law that forces restaurants to list the calories for every item.
8:30 Bowl of fruit, 100 calories.

1,680 calories consumed, no workout today.

My face is thinning some.

Day 53, Moving Right Along

One of my new realities is the need to shop more often now that I'm eating more salads and fruit. Today I'll fight the Christmas Costco crowds for my mushrooms, butter lettuce, avocados, berries and pineapple.

The best news of the day is my wife Cecelia has lost 8 pounds since I started this program. She eats basically what I eat because I cook for her. Her lunches vary slightly from mine but are in the 300 to 500 calorie category. When I don't cook her breakfast the eats oatmeal. I am very proud of her.

6:00 2 egg whites, spinach, a sprinkle of goat cheese crumbles and a serving of mixed fruit. 180 calories.
9:30 Muscle Milk Light 8.25 oz 150 calories.
11:00 Starving. Emergency food stop at Taco Bell where I had a bean burrito, 325 calories.
2:30 3 ounces of premium turkey breast wrapped in butter lettuce. 1/2 cup fresh blueberries. 150 calories.
5:30 Turkey meatball soup w/mushrooms and spinach. 300 calories.
8:30 Bowl of Fruit! blueberries, strawberries, blackberries, raspberries. 150 calories. One tbsp peanut butter 70 calories.

1,320 calories consumed today! No bonus points for working out today, I went to the gym but after 15 minutes I left. Back to full workout tomorrow.

Pictured is the breakfast I made for Cecelia, with the whole wheat tortilla her meal came to 270 calories.

Embrace The Scale

Yesterday I peeked at the scale in the doctors office. I had to rationalize that the progress was not exactly mind blowing, only good. So ends my scale phobia, I confronted the beast and now she doesn't look so unforgiving. The home scale has been moved from the laundry room into the bathroom, at least for awhile.

5:30 Protein shake, 150 calories.
9:00 1/2 peanut butter sandwich. 250 calories.
12:30 Whole wheat tortilla, veggie burger, avocado, lettuce, humus and onion. 350 calories.
2:00 Protein shake 110 calories. (860)
4:15 1/2 peanut butter sandwich 200 calories (very little PB) I wanted to wait for Cecelia to get home to eat however this day has been hellish and I am exhausted. I needed energy. I'll still eat with Cecelia.
6:00 Whole grain bun, 190 cals, 4 oz extra lean grass fed ground beef 130 calories, tomato, onion, 1/4 avocado 100 cals. Total for dinner 430 calories.
8:00 A few crackers and half a Pliny, 200 calories.

1,880 calories consumed, less 300 burned between the gym and activities = 1,580 net calories on the day.

A decent balance off the low cal day yesterday....

*Average workout, kept busy for 40 minutes, little rest 200 calories conservatively.