Well actually we haven't had too many recently and we can really use the rain in the area where I live.
My weight remains at 429 lbs... total loss of 5 lbs overall. I'm pretty happy with this for the first week and I expect to get into the 1-2 lbs per week loss mode very soon.
What's great is I rarely feel really hungry. I'm having satisfying meals that are healthy and tasty at the same time. I'm trying to mix things up so I don't get tried of having the same thing. I'm looking forward to trying the cake recipes that Derek gave me. I may shoot a video and post it on YouTube.
I'm getting into the swing of things which is the first step to forming good habits. I've never felt more committed and I have family reading my blog which adds incentive!
I also bought a digital food scale online today which will make things a lot easier. Maybe this week I'll investigate exercise bikes. I'm leaning towards a recumbent. Leave comments if you have suggestions.
Thats all for today.
ETL
Sunday, April 22, 2012
Saturday, April 21, 2012
Day 8 (429): Busy Day Today
No reduction in body weight today. Oh well, that's what happens when you weigh yourself daily. Short update today. Lots of family activity and baseball.
In the habit now of planning meals. Planned my breakfast last night while watching a movie. This is a good sign. In the groove. Lifestyle change feels good.
Derek gave me a few cool low cal / high protein cake recipes. 5 minutes to make personal size cakes. All around 200 Cals. Chocolate, Apple Cinn and Vanilla. Going by the ingredients to try them next week. Will post pics and recipes too. Here's a preview...
That's all for now.
ETL
In the habit now of planning meals. Planned my breakfast last night while watching a movie. This is a good sign. In the groove. Lifestyle change feels good.
Derek gave me a few cool low cal / high protein cake recipes. 5 minutes to make personal size cakes. All around 200 Cals. Chocolate, Apple Cinn and Vanilla. Going by the ingredients to try them next week. Will post pics and recipes too. Here's a preview...
That's all for now.
ETL
Friday, April 20, 2012
Lunch: Cheese Dogs - 523 Cals
2 turkey hot dogs
1/4 low fat Mexican shredded cheese
1 multi grain large tortilla cut in half
microwave hot dogs for 1 minute on high
roll up in tortilla and add cheese
microwave for 1 more minute.
1/4 low fat Mexican shredded cheese
1 multi grain large tortilla cut in half
microwave hot dogs for 1 minute on high
roll up in tortilla and add cheese
microwave for 1 more minute.
Day 7 (429): When To Re-Feed, That Is The Question
Good news.. I woke up, weighed in and lost another pound which brings me to 429 lbs and a total lost of 5 pounds. Note.. I'm going to start including my current weight in the blog title.
I'm really happy with the 2300 Cal level and 40% Protein /30% Carb /30% Fat ratio. It allows me to feel very satisfied at meals and have foods that are good and enjoyable. Last night I budgeted for 1 cup of Edy's Lite Vanilla Ice Cream. Not something I will do everyday but it was definitely delicious. Theres nothing wrong with enjoying foods. We're not robots for crying out loud. The good Lord gave us taste buds for a reason. Anyway, a good week so far and really happy with the results.
Now to the Re-Feed. First, for those of you who aren't familiar with the term, A Re-Feed is an event where you eat above your normal calorie plan and can go outside of your PCF ratio. It's a common method used in body building. The theory is that as you continue at a set level your metabolism starts to get nervous especially if you've had a recent major drop in caloric intake. Take me for example. Last week I was eating 4500-5000 cals per day. Then all of the sudden I drop it down to 2300. After a few days my metabolism starts to raise the red flag and may begin to burn fat at a slower rate (survival mode). By doing a Re-Feed you give your metabolism a higher caloric intake.. say 2800. This sends the message to your metabolism that everything is OK and hopefully you go back to burning energy at the faster rate. Of course exercise will help all this too.
The idea of a Re-Feed is kinda cool. It gives you the option to go outside of your P/C/F ratio for a day and have some foods you might not normally eat during your normal program. Now that's not to say you eat an entire pizza or apple pie. I think you have to stay with the notion of everything in moderation. Personally, I'm going to stay close to my PCF ratio. I don't want to take a chance of falling off the train. I'm going to stick with good foods but just have more of them for a day.
Look, I'm not a nutritionist or a physician. What I'm describing is what was suggested to me by a person who is very knowledgeable about nutrition. It all make sense to me and I'm going to try it and see what happens. The way I look at it... I'm eating 2300 now.. 2800 is more than my plan but its certainly way less that the 4000-5000 cals I had been consuming.
Some say that Re-Feeds should be wide open caloric intake and without concern for Fat/Protein/Carb ratios. I'm not going to do that. I'm going to pop it up 500 and stick with the same ratios because I don't want to put myself on a path back to being a Free Style eater.
The other question is... when should I do my Re-Feed? Weekly, Bi-Weekly, Monthly? I think if I was well into my program then I would go with weekly. My brother in law (he's they guy that kicked me in the ass and got me back on the program) who lost 60 pounds on this program and also works out like a madman does weekly Re-Feeds. This works for him mentally and physically. I'm going to start with Bi-Weekly and see what the results are. Again, I'm on the train now and I don't want to do anything that might put me back in my old state of mind with regard to eating.
BTW... I'm going to start referring to my brother in law as Derek because 1.. he thinks Derek Jeter is overrated (I disagree) and 2. its easier to type "Derek" than "my brother in law".
This entire program seems to really make sense to me. As Derek said yesterday, he thinks of it as a game. If you think about it.. it really is like a sport if you will. You try out this strategy see if it shows results .. try something else see if that works. With the end game being body fat loss. I'll save the "Weight Loss Is A Sport" post for another day.
Until then.. thanks for reading and I hope my experiences are helpful..
ETL
I'm really happy with the 2300 Cal level and 40% Protein /30% Carb /30% Fat ratio. It allows me to feel very satisfied at meals and have foods that are good and enjoyable. Last night I budgeted for 1 cup of Edy's Lite Vanilla Ice Cream. Not something I will do everyday but it was definitely delicious. Theres nothing wrong with enjoying foods. We're not robots for crying out loud. The good Lord gave us taste buds for a reason. Anyway, a good week so far and really happy with the results.
Now to the Re-Feed. First, for those of you who aren't familiar with the term, A Re-Feed is an event where you eat above your normal calorie plan and can go outside of your PCF ratio. It's a common method used in body building. The theory is that as you continue at a set level your metabolism starts to get nervous especially if you've had a recent major drop in caloric intake. Take me for example. Last week I was eating 4500-5000 cals per day. Then all of the sudden I drop it down to 2300. After a few days my metabolism starts to raise the red flag and may begin to burn fat at a slower rate (survival mode). By doing a Re-Feed you give your metabolism a higher caloric intake.. say 2800. This sends the message to your metabolism that everything is OK and hopefully you go back to burning energy at the faster rate. Of course exercise will help all this too.
The idea of a Re-Feed is kinda cool. It gives you the option to go outside of your P/C/F ratio for a day and have some foods you might not normally eat during your normal program. Now that's not to say you eat an entire pizza or apple pie. I think you have to stay with the notion of everything in moderation. Personally, I'm going to stay close to my PCF ratio. I don't want to take a chance of falling off the train. I'm going to stick with good foods but just have more of them for a day.
Look, I'm not a nutritionist or a physician. What I'm describing is what was suggested to me by a person who is very knowledgeable about nutrition. It all make sense to me and I'm going to try it and see what happens. The way I look at it... I'm eating 2300 now.. 2800 is more than my plan but its certainly way less that the 4000-5000 cals I had been consuming.
Some say that Re-Feeds should be wide open caloric intake and without concern for Fat/Protein/Carb ratios. I'm not going to do that. I'm going to pop it up 500 and stick with the same ratios because I don't want to put myself on a path back to being a Free Style eater.
The other question is... when should I do my Re-Feed? Weekly, Bi-Weekly, Monthly? I think if I was well into my program then I would go with weekly. My brother in law (he's they guy that kicked me in the ass and got me back on the program) who lost 60 pounds on this program and also works out like a madman does weekly Re-Feeds. This works for him mentally and physically. I'm going to start with Bi-Weekly and see what the results are. Again, I'm on the train now and I don't want to do anything that might put me back in my old state of mind with regard to eating.
BTW... I'm going to start referring to my brother in law as Derek because 1.. he thinks Derek Jeter is overrated (I disagree) and 2. its easier to type "Derek" than "my brother in law".
This entire program seems to really make sense to me. As Derek said yesterday, he thinks of it as a game. If you think about it.. it really is like a sport if you will. You try out this strategy see if it shows results .. try something else see if that works. With the end game being body fat loss. I'll save the "Weight Loss Is A Sport" post for another day.
Until then.. thanks for reading and I hope my experiences are helpful..
ETL
Thursday, April 19, 2012
Day 6: Wash Cloth For The Soul
I woke up, weighed myself and was pleased to see I lost another pound.. Now at 430 lbs.
Last night I wrote an email to Sean Anderson the author of Transformation Road. I had exchanged emails with him a few years ago and I wanted to let him know I was back on track. I also wanted him to know how much I identified with his book.
I wrote to him that "Reading your book has forced me to confront the reasons why I eat for comfort. After I have those confrontations I feel like someone took a wash cloth and cleansed my soul. That someone is me I guess but I wanted to say thanks to you for giving me the wash cloth."
I guess Sean kinda liked the analogy because he wrote me back this morning. It felt great to get his response. I wanted him to know that he was helping me heal myself.
Really happy with the way things are going.
ETL
Last night I wrote an email to Sean Anderson the author of Transformation Road. I had exchanged emails with him a few years ago and I wanted to let him know I was back on track. I also wanted him to know how much I identified with his book.
I wrote to him that "Reading your book has forced me to confront the reasons why I eat for comfort. After I have those confrontations I feel like someone took a wash cloth and cleansed my soul. That someone is me I guess but I wanted to say thanks to you for giving me the wash cloth."
I guess Sean kinda liked the analogy because he wrote me back this morning. It felt great to get his response. I wanted him to know that he was helping me heal myself.
Really happy with the way things are going.
ETL
Wednesday, April 18, 2012
Day 5: A Continuing Battle To Remain Honest With Myself
It's just amazing how the brain works. Yesterday my son's high school baseball team played an important game. I drove about 30 minutes to the game, past multiple temptations but did not stop for any snacks (pat on the back).
It was a great game and they ended up winning. It was a bit stressful and I was nervous a few times during the contest. I could feel adrenaline surges from time to time. OK.. I'm really into baseball and want his team to do well. For those of you who are baseball fans you know what I mean about stress/excitement while watching a game.
Anyway... they win the game and I get in my car to go home. First thing that comes to mind... "food". This has to be a result of the stress/excitement I felt during the game. Food means comfort to me right now. I think "McDonald's is on the way home"..but crush that because I don't want that bad feeling I get when I eat that sodium/fat enriched crap. Then I think "Quickcheck" which is a convenience store. "Yes, that's on the way... I'll stop there for a snack". I can already see the carb loaded crap that I use to eat (before Saturday).
I start to drive and think about my Brother-In-Law who wrote that great doc that woke me up to the fact that I have to change. I think about my family who I don't want to lie to. I tell myself.. "no way.. no bad food. i'm having good food for dinner". My wife had planned Filet Mignon with baked sweet potato and veggies.
So what do I do? At the last second I make the turn off the highway to go the the Quickcheck. Crazy right? I pull into the parking but honestly my mind is kinda blank. In the past I would have already planned out all the the crappy food I was going to buy and what I was going to do with the wrappers so I didn't get caught. But before I get out of the car I stop myself and say to myself "look, you get a water and a protein bar and then get out of there. No candy, no chips, no donuts, no garbage. Don't give in and lose the last 3 days of progress. Keep on the program for your family".
Thankfully, I listened to myself and did just that. I bought a water and protein bar and walked out. Then I went home and had a nice dinner. I even called my wife to tell her I had stopped for a protein bar. I think I was proud that I wasn't hiding anything. I had eaten something that was withing my plan. I was doing something that was normal. There was no guilt. It felt good.
Add to that good feeling.. the feeling I had this morning when I weighed myself and lost another pound. I've now lost 3 pounds, current weight 431 lbs.
I have these urges that I battle to stop at the store and eat crappy foods. This is despite the fact that the program I'm following provides plenty of food. I'm really very satisfied during the entire day. I know the mental addition to comfort foods is going to take some time to break. I'll get there. I have to. I'm hoping that soon I'll be able to get in the car, drive somewhere and not think about eating a snack.
ETL
It was a great game and they ended up winning. It was a bit stressful and I was nervous a few times during the contest. I could feel adrenaline surges from time to time. OK.. I'm really into baseball and want his team to do well. For those of you who are baseball fans you know what I mean about stress/excitement while watching a game.
Anyway... they win the game and I get in my car to go home. First thing that comes to mind... "food". This has to be a result of the stress/excitement I felt during the game. Food means comfort to me right now. I think "McDonald's is on the way home"..but crush that because I don't want that bad feeling I get when I eat that sodium/fat enriched crap. Then I think "Quickcheck" which is a convenience store. "Yes, that's on the way... I'll stop there for a snack". I can already see the carb loaded crap that I use to eat (before Saturday).
I start to drive and think about my Brother-In-Law who wrote that great doc that woke me up to the fact that I have to change. I think about my family who I don't want to lie to. I tell myself.. "no way.. no bad food. i'm having good food for dinner". My wife had planned Filet Mignon with baked sweet potato and veggies.
So what do I do? At the last second I make the turn off the highway to go the the Quickcheck. Crazy right? I pull into the parking but honestly my mind is kinda blank. In the past I would have already planned out all the the crappy food I was going to buy and what I was going to do with the wrappers so I didn't get caught. But before I get out of the car I stop myself and say to myself "look, you get a water and a protein bar and then get out of there. No candy, no chips, no donuts, no garbage. Don't give in and lose the last 3 days of progress. Keep on the program for your family".
Thankfully, I listened to myself and did just that. I bought a water and protein bar and walked out. Then I went home and had a nice dinner. I even called my wife to tell her I had stopped for a protein bar. I think I was proud that I wasn't hiding anything. I had eaten something that was withing my plan. I was doing something that was normal. There was no guilt. It felt good.
Add to that good feeling.. the feeling I had this morning when I weighed myself and lost another pound. I've now lost 3 pounds, current weight 431 lbs.
I have these urges that I battle to stop at the store and eat crappy foods. This is despite the fact that the program I'm following provides plenty of food. I'm really very satisfied during the entire day. I know the mental addition to comfort foods is going to take some time to break. I'll get there. I have to. I'm hoping that soon I'll be able to get in the car, drive somewhere and not think about eating a snack.
ETL
Monday, April 16, 2012
Day 3: The Stone Keeps On Rolling
Some say the early days of a lifestyle change are the hardest.. for me they're the easiest. I'm fresh full of commitment and resolution. I woke up today eager to weigh myself.. lost another 1.5 pounds down to 432, 2 pounds total loss. Ok.. it mostly water weight but it shows that the caloric level (2300) and breakdown (40P/30C/30F) seems to be working. Need to give it some more time.
I resisted going to the convenience store for a snack again today telling myself that I have to be honest with myself first. That's a challenge but I feel like I'm winning the daily battle. I feel great too. Looking forward to hitting the 10 pound loss mark.
I've been surprised each evening with how many cals I have left for dinner. Each meal I'm eating is very satisfying. The key is I'm not eating crap in between (high sugar and carb). Like tonight i'm having 8 oz of grilled chicken, 1/4 cup of low carb pasta, broccoli, 1/4 cup of walnuts and a PowerBar Plus Vanilla Yogurt for dessert. Not bad.
Proves the point that if you manage your nutrition you don't have to starve yourself to lose weight. I'm a believer.
I also began reading Sean Anderson's book "Transformation Road". Only through the first few chapters and so far it's very good. Hits home in a lot of ways.
Taking it one day at a time.
ETL
I resisted going to the convenience store for a snack again today telling myself that I have to be honest with myself first. That's a challenge but I feel like I'm winning the daily battle. I feel great too. Looking forward to hitting the 10 pound loss mark.
I've been surprised each evening with how many cals I have left for dinner. Each meal I'm eating is very satisfying. The key is I'm not eating crap in between (high sugar and carb). Like tonight i'm having 8 oz of grilled chicken, 1/4 cup of low carb pasta, broccoli, 1/4 cup of walnuts and a PowerBar Plus Vanilla Yogurt for dessert. Not bad.
Proves the point that if you manage your nutrition you don't have to starve yourself to lose weight. I'm a believer.
I also began reading Sean Anderson's book "Transformation Road". Only through the first few chapters and so far it's very good. Hits home in a lot of ways.
Taking it one day at a time.
ETL
Sunday, April 15, 2012
Days 1 and 2: Getting Honest With Myself
It started with an email from my brother in law, a guy that I love like a brother. He is very knowledgable about nutrition and offered to help me with a common sense approach. I said yes and he countered with an 11 page document explaining his ideas and philosophy behind maintaining a healthy lifestyle.
As I read the doc I thought back to all I had learned from other bloggers like Sean Anderson and many others like him. I also thought about the commitment I made to my family and more importantly myself. I messed up big time. I gave up. I stopped being honest with myself.
Well no more. Watching others in my family who struggle with obesity their whole lives and the effects it has on them in their senior years made me realize I don't want to be like that.
I want to be on this earth as long as possible and to do that I have to lose about 200 pounds and change my life drastically.
I want to be honest with myself.
I will do it. I will. The last two days I have been tracking and following a focused approach to weight loss.
I'm going to try to post here every day following the lead of Sean Anderson who's book I just bought for my iPad.
Onward and upward! One day at a time.
ETL
As I read the doc I thought back to all I had learned from other bloggers like Sean Anderson and many others like him. I also thought about the commitment I made to my family and more importantly myself. I messed up big time. I gave up. I stopped being honest with myself.
Well no more. Watching others in my family who struggle with obesity their whole lives and the effects it has on them in their senior years made me realize I don't want to be like that.
I want to be on this earth as long as possible and to do that I have to lose about 200 pounds and change my life drastically.
I want to be honest with myself.
I will do it. I will. The last two days I have been tracking and following a focused approach to weight loss.
I'm going to try to post here every day following the lead of Sean Anderson who's book I just bought for my iPad.
Onward and upward! One day at a time.
ETL
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