Tomorrow I will have my first read feed. I'm planning 2900 cal and will keep roughly the same PCF ratio. I'm looking at dinner as the focused meal of the day and will be having a chicken Marsala with angel hair pasta. One of my favorite dishes. Sunday I'll be back on 2300 Cals per day. Hopefully it will shake up my metabolism a bit because I'm feeling a bit stalled regarding my weight loss.
ETL
Friday, April 27, 2012
Thursday, April 26, 2012
Day 13 (428) My Former Snack Menu
Finally, I shed that freakin .5 pound that was dangling around for the past few days. Currently 428 lbs, total loss 6 lbs. Daily weigh-ins can be frustrating but they help me start each day with the main goal in mind.
I was talking with Derek about former snack habits today and I thought it might be a good idea to list out some of the snacks I use to inhale and what they're caloric makeups look like... These are not necessarily in order of preference... I was addicted to all of them. This is a small sampling. So here we go... (Note: The McDonalds was very rare but I did eat it a few times during the past 2 years so I thought I should include it):
When I peel back the onion its easy to see that if I had one of these snack combos a day, along with my normal 3 meals and late night snack, I could easily continue to gain weight. I get flop sweat when I look at this list. I'm amazed that I just mindlessly ate these things nearly every day. Talk about a wake up call. Self analysis can sometimes be a real bitch.. that's for sure.
If I'm tempted again to choose from the above menu I will remember this post and think about the really bad combinations I would put into my body. This is part of the healing process. I have to make myself understand what I was mindlessly doing to my body. Consuming these foods with reckless abandon.
This has stopped thank God. I'm committed to no starting it again. Actually I feel like I insulted my own intelligence eating this way. How could a smart guy do this to himself? The only answer I have is that I found psychological comfort from my feelings and concerns by stopping off at the store and eating like this. In a way it's like a shoulder to cry on I guess. Well, next time I'll call my wife and talk with her if I'm feeling stressed or worried. Overeating is not the answer.
ETL
I was talking with Derek about former snack habits today and I thought it might be a good idea to list out some of the snacks I use to inhale and what they're caloric makeups look like... These are not necessarily in order of preference... I was addicted to all of them. This is a small sampling. So here we go... (Note: The McDonalds was very rare but I did eat it a few times during the past 2 years so I thought I should include it):
It seems really crazy now that I look at it this way. I obviously never took the time to think about how much fat and carbs were contained in these combinations. Foods that go well together and are so easy to just grab, go and eat in the comfort of the car.
When I peel back the onion its easy to see that if I had one of these snack combos a day, along with my normal 3 meals and late night snack, I could easily continue to gain weight. I get flop sweat when I look at this list. I'm amazed that I just mindlessly ate these things nearly every day. Talk about a wake up call. Self analysis can sometimes be a real bitch.. that's for sure.
If I'm tempted again to choose from the above menu I will remember this post and think about the really bad combinations I would put into my body. This is part of the healing process. I have to make myself understand what I was mindlessly doing to my body. Consuming these foods with reckless abandon.
This has stopped thank God. I'm committed to no starting it again. Actually I feel like I insulted my own intelligence eating this way. How could a smart guy do this to himself? The only answer I have is that I found psychological comfort from my feelings and concerns by stopping off at the store and eating like this. In a way it's like a shoulder to cry on I guess. Well, next time I'll call my wife and talk with her if I'm feeling stressed or worried. Overeating is not the answer.
ETL
Wednesday, April 25, 2012
Day 12 (428.5) No One To Blame But Myself
Can I blame my job for adding stress to my life and causing me to eat for comfort? Can blame my parents for not instilling good eating habits when I was young? Can I blame the food industry and capitalism for spawning the creation of high calories, low nutrition, fast and processed foods that can be mindlessly consumed with ease? These are all questions I've asked myself and rationalizations I've made in the past. Well I realize now that the answer is, NO, because I have no one to blame but myself.
Being obese is a choice. In the past I choose to eat 4 slices of pizza when I could have had 2. I choose to stop at Burger King and drink a large vanilla shake an hour before dinner when I could have had a protein bar and a bottle of spring water. I choose to eat foods loaded with sugar and carbs in the privacy of my car, hiding my food addiction from my family and friends. Since I made these choices I can't blame anyway but myself for the results.
Now for the good news.. I can and will do something about it. I will correct the terrible eating habits I've developed during the first 50 years of my life and vow to maintain healthy eating habits for the remainder of my time on earth. I have been successful in every other aspect of my life except for my body size and eating habits. I will win this one too.
It's time take responsibility and move forward in a positive manner with the end goal of living well in a healthy, happy, 220 lbs body!
ETL
Being obese is a choice. In the past I choose to eat 4 slices of pizza when I could have had 2. I choose to stop at Burger King and drink a large vanilla shake an hour before dinner when I could have had a protein bar and a bottle of spring water. I choose to eat foods loaded with sugar and carbs in the privacy of my car, hiding my food addiction from my family and friends. Since I made these choices I can't blame anyway but myself for the results.
Now for the good news.. I can and will do something about it. I will correct the terrible eating habits I've developed during the first 50 years of my life and vow to maintain healthy eating habits for the remainder of my time on earth. I have been successful in every other aspect of my life except for my body size and eating habits. I will win this one too.
It's time take responsibility and move forward in a positive manner with the end goal of living well in a healthy, happy, 220 lbs body!
ETL
Tuesday, April 24, 2012
Your Transformation Is Powerful
For those of you who don't follow Sean Anderson on Facebook...you should. Here's his post today...
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Day 11 (428.5) Preparing For Tough Days To Come
Having started a lifestyle change two years ago and not succeeding I'm very conscious this time of bumps in the road that may trip me up. It's these hurdles that make or break your progress and it's important to understand how to get over them.
When you start a program of changing eating habits for the better your mind is right and your ready to rock n roll. You start out tracking metrics about the foods your eating and planning your next meals. This is the "honeymoon" phase if you will. After about a week you start planning the night before for the entire day to follow. Then if you just stick with the next day's plan everything will be all right. Using software for this make it very easy. You can use MyNetDiary on the iPhone or on the PC or iPad. There are other software solutions too. My iPhone is always with me (my family calls it my fifth limb) so food analysis with MyNetDiary is always right there with a few key strokes.
Keeping this same eagerness and interest in managing food intake is really important over the first few weeks. You start to see results and you don't want to go backwards. All of the sudden good eating becomes a habit. It starts to seem natural to be concerned about eating too many carbs or not getting enough good fats, etc.. It starts to become sort of like a sports... I've written about this before. The challenge of setting a goal for the day, managing your way to that goal and then seeing that you've lost a half of a pound the next morning... like a sport. I know this might be a stretch but there's a certain thrill in that for me. I guess that means my mind is in a good place with respect to food.
The "danger zone" though is when you get to the point where your cruising day to day and you feel like you can "just eat one bag of M&Ms" or "just have one soft pretzel and grape soda". You have to tell yourself that "it's not the time to do this. You can have a protein snack like a PowerBar or even Beef Jerky but you must stay away from high carb, high sugar foods". When it's time for a Re-Feed you can go outside of the norm.
You have to put the reasons why your changing your eating habits in your mind when those tough times come.. and they will come. You have to tell yourself... "I want to see my kids graduate from high school and college. I want be able to go on college tours with my kids and be able to walk around the campus without having to stop and rest. I want to be healthy well into my 70s and 80s so I can enjoy what I've worked for my entire life." These reasons keep you going. These things are more important to you than eating two large coffee rolls or crumb cakes.
You can't fall into the trap of self-pity, empathy or nonsense rationalizations. "Oh I've done so well these past two weeks, I deserve to eat that huge piece of cheesecake." You can't eat that cheesecake now. You can during a holiday or other special time but not now.
You have to turn it around... The reality is that you deserve to not eat those foods that are outside of your program. Your body deserves to be healthy. Your metabolism deserves to function normally. Your legs and joints deserve to carry a person who is 220 lbs, not 440 pounds. You family deserves not to have to worry about your health. These are the thoughts that should comfort you during the tough times.
And yes.. I'm writing this post to myself because I know these difficult days are coming and I want to be prepared.
ETL
When you start a program of changing eating habits for the better your mind is right and your ready to rock n roll. You start out tracking metrics about the foods your eating and planning your next meals. This is the "honeymoon" phase if you will. After about a week you start planning the night before for the entire day to follow. Then if you just stick with the next day's plan everything will be all right. Using software for this make it very easy. You can use MyNetDiary on the iPhone or on the PC or iPad. There are other software solutions too. My iPhone is always with me (my family calls it my fifth limb) so food analysis with MyNetDiary is always right there with a few key strokes.
Keeping this same eagerness and interest in managing food intake is really important over the first few weeks. You start to see results and you don't want to go backwards. All of the sudden good eating becomes a habit. It starts to seem natural to be concerned about eating too many carbs or not getting enough good fats, etc.. It starts to become sort of like a sports... I've written about this before. The challenge of setting a goal for the day, managing your way to that goal and then seeing that you've lost a half of a pound the next morning... like a sport. I know this might be a stretch but there's a certain thrill in that for me. I guess that means my mind is in a good place with respect to food.
The "danger zone" though is when you get to the point where your cruising day to day and you feel like you can "just eat one bag of M&Ms" or "just have one soft pretzel and grape soda". You have to tell yourself that "it's not the time to do this. You can have a protein snack like a PowerBar or even Beef Jerky but you must stay away from high carb, high sugar foods". When it's time for a Re-Feed you can go outside of the norm.
You have to put the reasons why your changing your eating habits in your mind when those tough times come.. and they will come. You have to tell yourself... "I want to see my kids graduate from high school and college. I want be able to go on college tours with my kids and be able to walk around the campus without having to stop and rest. I want to be healthy well into my 70s and 80s so I can enjoy what I've worked for my entire life." These reasons keep you going. These things are more important to you than eating two large coffee rolls or crumb cakes.
You can't fall into the trap of self-pity, empathy or nonsense rationalizations. "Oh I've done so well these past two weeks, I deserve to eat that huge piece of cheesecake." You can't eat that cheesecake now. You can during a holiday or other special time but not now.
You have to turn it around... The reality is that you deserve to not eat those foods that are outside of your program. Your body deserves to be healthy. Your metabolism deserves to function normally. Your legs and joints deserve to carry a person who is 220 lbs, not 440 pounds. You family deserves not to have to worry about your health. These are the thoughts that should comfort you during the tough times.
And yes.. I'm writing this post to myself because I know these difficult days are coming and I want to be prepared.
ETL
Monday, April 23, 2012
Lunch: Ham, Turkey, Pinnapple - 534 Cals
Here's today's lunch:
2 oz Ham
2 oz Turkey
1 Arnold Multigrain Thin Roll
1 tbs lite mayo
1 cup skim milk
1 serving Scivation Whey Vanilla
3 ice cubes
1 cup fresh pineapple
1 fork
I was going to add the pineapple to the whey shake but I thought it would be nice to have two things to actually chew. I felt very satisfied after this meal.
2 oz Ham
2 oz Turkey
1 Arnold Multigrain Thin Roll
1 tbs lite mayo
1 cup skim milk
1 serving Scivation Whey Vanilla
3 ice cubes
1 cup fresh pineapple
1 fork
I was going to add the pineapple to the whey shake but I thought it would be nice to have two things to actually chew. I felt very satisfied after this meal.
Day 10 (428.5) Half A Pound at A Time
This morning I was pleased to see the scale indicator move a little to the left. My weight is now 428.5 lbs, total weight loss 5.5 lbs. As I'm sure I've written before.. any weight loss is a good loss! I need to start moving my body to help with calorie burn. Going to start to walk at least 10 minutes per day.
Made some nice chicken fajitas last night. Chicken, onions, green peppers, mushrooms, fresh squeezed lime juice... all sauteed (table spoon of olive oil) in a grilling pan and served with 3 tortillas (two whole wheat and one white flour). Calories and make up of both types of tortillas are about the same. Probably should have stuck with two but I had the cals left to have three. I had a sprinkle of low fat shredded Mexican cheese on them with some salsa.
My carb ratio was a bit high yesterday so I'll balance it out today with more protein. I'm not really worried about it. It's not like I went way over or had a high carb binge. I'm in control. Although I was getting pretty strong urges last night around 10pm. I had a glass of skim milk and the world was a better place.
My plan this week is to stick with 2300 cals @ 40P/30C/30F ration and do a 2800 calorie Re-Feed on Saturday. I may have mentioned this but I also bought a good digital food scale. They spring loaded scale we have is OK but not very accurate. If I'm going to start experimenting with recipes and stuff I'll need a good scale.
Might to try to make Derek's Chocolate Cake tonight. More to come...
ETL
Made some nice chicken fajitas last night. Chicken, onions, green peppers, mushrooms, fresh squeezed lime juice... all sauteed (table spoon of olive oil) in a grilling pan and served with 3 tortillas (two whole wheat and one white flour). Calories and make up of both types of tortillas are about the same. Probably should have stuck with two but I had the cals left to have three. I had a sprinkle of low fat shredded Mexican cheese on them with some salsa.
My carb ratio was a bit high yesterday so I'll balance it out today with more protein. I'm not really worried about it. It's not like I went way over or had a high carb binge. I'm in control. Although I was getting pretty strong urges last night around 10pm. I had a glass of skim milk and the world was a better place.
My plan this week is to stick with 2300 cals @ 40P/30C/30F ration and do a 2800 calorie Re-Feed on Saturday. I may have mentioned this but I also bought a good digital food scale. They spring loaded scale we have is OK but not very accurate. If I'm going to start experimenting with recipes and stuff I'll need a good scale.
Might to try to make Derek's Chocolate Cake tonight. More to come...
ETL
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