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.

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.

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!!!!

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.

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.

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.

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.

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.

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.

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 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.

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!!

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...

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.