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.