I want a big day today. I'd love to get 1000 Calories in, and I'd love to consume fewer than 1300.
So here is the plan:
#1 - coffee, cream and sugar - 110
#2 - smoothie (with protein)- 450
#3 - Salad with chicken + pita - 600
Snack - granola bar - 100
That's 1260 on the plan.
I had a TON of protein last night, so I think I can do pretty well today. Just a little bump (smoothie) at lunch for the sugar and the protein to leave me full until dinner.
I am planning on leaving home around 11 to go to the gym. That means I'll get there at 12, I can stay until 1:30, get my smoothie and still get to work by 2:30.
As the day progresses, let's see how close I can stay to the PLAN.
- J, 8:40 AM
Meal #1 - Coffe, cream and sugar 100
Meal #2 - Smoothie, 400 Cal
Meal #3 - Salad with chicken, feta and whole grain bread - 400 Cal
Snack - Energy Bar - 300 Cal
Snack #2 - more bread - 300 Cal
Exercise 825 Cal.
Pretty close to my plan - I'll take it!
Thursday, February 25, 2010
Wednesday, 2/24/2010
Meal #1
Granola bar - 100
Low fat Cottage Cheese - 100
Meal #2
Smoothie - 350 Cal
Snack
whole grain bread - 300 Cal
Gouda - 150 Cal
Dinner
Brussel sprouts - 150 Cal
Chicken - 500 Cal
Whole Grain Bread - 300
Total - 1900
No exercise today - busy refueling.
Granola bar - 100
Low fat Cottage Cheese - 100
Meal #2
Smoothie - 350 Cal
Snack
whole grain bread - 300 Cal
Gouda - 150 Cal
Dinner
Brussel sprouts - 150 Cal
Chicken - 500 Cal
Whole Grain Bread - 300
Total - 1900
No exercise today - busy refueling.
Tuesday, February 23, 2010
Tuesday, 2/23/2010
Little bit of fatigue today. Hard to get through the full workout. Had to take more breaks than normal. I think I can live around 1400-1500 calories, but when I have 800-1200 Cal workouts, I do feel the drain. SLIGHTLY increasing my calories might give me that little bit of energy that I can take into the gym and burn off.
Also - I weighed myself yesterday before workout - 262 (despite basically doing NOTHING over the weekend and eating a little extra). And today before the workout was 260. I really want to get around 258 this week. That would be about 3# for last week and 3# for this week (even though when I weighed in last week the scale showed +0.6). Also, I think if I can keep up 700-2,000 calories burned in the gym, 6 days a week, then I can continue to lose 3 pounds a week. That is my personal goal, since I have so much weight to lose.
I am noticing that I am getting a little bit weaker. I KNOW I am losing a little lean mass (muscle) as well as fat. I think on ONE of my 'off-days' I need to lift weights as well as walk/jog. That is something I really want to bring up with Nick, Tom and Courtney.
Meal #1
Granola bar = 100
Coffee = 60
Meal #2
Roast Beef and Cheese sandwich = 500 Cal
Snack
Smoothie - banana, strawberries, yogurt, protein (1/2 scoop), flax seed (no juice this time, i made it with water and it tasted the same, but saved 100 Cal) = 275 Cal
Meal #3
Chicken, roast veggies (broccoli, fennel, leeks, potatoes, mushrooms) - ~600 Cal
Snack
kids mashed potatoes - 300 Cal
Total - 1835 Cal - a bit high because of the two snacks and bigger lunch and dinner. Also, I felt like I was allowing myself to eat more tonight, to try and refill the tank for the rest of the week. Gotta tighten the belt the rest of the week though!
Exercise
1300 Cal between Courtney and long cooldown - I warmed up with about 20 minutes of basketball with Dad. I did not start my watch then though. He got about 200 Cal, so I probably got a little more. That's not included in the 1300, but I only wanted to record the numbers that are on the watch.
Also - I weighed myself yesterday before workout - 262 (despite basically doing NOTHING over the weekend and eating a little extra). And today before the workout was 260. I really want to get around 258 this week. That would be about 3# for last week and 3# for this week (even though when I weighed in last week the scale showed +0.6). Also, I think if I can keep up 700-2,000 calories burned in the gym, 6 days a week, then I can continue to lose 3 pounds a week. That is my personal goal, since I have so much weight to lose.
I am noticing that I am getting a little bit weaker. I KNOW I am losing a little lean mass (muscle) as well as fat. I think on ONE of my 'off-days' I need to lift weights as well as walk/jog. That is something I really want to bring up with Nick, Tom and Courtney.
Meal #1
Granola bar = 100
Coffee = 60
Meal #2
Roast Beef and Cheese sandwich = 500 Cal
Snack
Smoothie - banana, strawberries, yogurt, protein (1/2 scoop), flax seed (no juice this time, i made it with water and it tasted the same, but saved 100 Cal) = 275 Cal
Meal #3
Chicken, roast veggies (broccoli, fennel, leeks, potatoes, mushrooms) - ~600 Cal
Snack
kids mashed potatoes - 300 Cal
Total - 1835 Cal - a bit high because of the two snacks and bigger lunch and dinner. Also, I felt like I was allowing myself to eat more tonight, to try and refill the tank for the rest of the week. Gotta tighten the belt the rest of the week though!
Exercise
1300 Cal between Courtney and long cooldown - I warmed up with about 20 minutes of basketball with Dad. I did not start my watch then though. He got about 200 Cal, so I probably got a little more. That's not included in the 1300, but I only wanted to record the numbers that are on the watch.
Monday, 2/22/2010
Late entry guys, sorry 'bout that. Great day, Monday.
Meal #1
Granola Bar x2 = 200 Cal
Coffee, cream = 60 Cal
Meal #2
Smoothie (strawberries, banana, flax seed, protein, yogurt, OJ) = 510
Meal #3
Greek Salad, with chicken = 500 CaL
Pita = 100 Cal
Total = 1370
Exercise
800 Cal on the treadmill before work. Felt great all day Monday.
Meal #1
Granola Bar x2 = 200 Cal
Coffee, cream = 60 Cal
Meal #2
Smoothie (strawberries, banana, flax seed, protein, yogurt, OJ) = 510
Meal #3
Greek Salad, with chicken = 500 CaL
Pita = 100 Cal
Total = 1370
Exercise
800 Cal on the treadmill before work. Felt great all day Monday.
Sunday, February 21, 2010
Sunday, 2/21/2010
Meal #1
Coffee with cream and sugar - 110
Meal #2
Salad with salmon - 300 Cal
Sea Scallops - 200 Cal
Meal #3
1/2 CPK goat cheese pizza - 500 Cal
1/2 Small CPK salad - 300 Cal
Today is more like it, calorie-wise. 1410 Calories is much closer to where I want to be.
No exercise today, but I am totally recovering. Tomorrow will be a light workout day, setting another big day on Tuesday.
Coffee with cream and sugar - 110
Meal #2
Salad with salmon - 300 Cal
Sea Scallops - 200 Cal
Meal #3
1/2 CPK goat cheese pizza - 500 Cal
1/2 Small CPK salad - 300 Cal
Today is more like it, calorie-wise. 1410 Calories is much closer to where I want to be.
No exercise today, but I am totally recovering. Tomorrow will be a light workout day, setting another big day on Tuesday.
Saturday, February 20, 2010
Saturday, 2/20/2010
I am really sore today. I think I made some bad decisions because of my intense workouts this week. I wanted to give myself a little bit more fuel, to aid recovery. I wanted to stay totally hydrated, to aid recovery.
I ate nutritiously yesterday, but the calorie count was probably about 1,800; however overnight I ended up eating apples with peanut butter - and had way too much peanut butter. My total was probably 2,400 for the day. Also, I drank like a fish. I feel like I am carrying 3 gallons of water in my belly.
With the water/hydration thing - I dont think I am losing a ton of sweat. Perhaps that is because I usually wear those underarmor shirts that wick away the moisture. Perhaps that is because a lot of my calories are coming after workout, from walking (low intensity). I dunno. Whatever it is I need to listen to my body, instead of loading up on fluids 'just in case'. I felt bloated after a few workouts this week because I drank a bunch of water. Basically, I have to plan my meals ahead of time and stick to it. I need to plan my workouts and tick to those too. My water consumption can easily be done as needed - nothing needs to get planned there, since my problem is overdoing it, not really dehydrating.
Meal #1
Salad bar from whole foods:
about 2 oz pork
about 1/4 cup macaroni and cheese
about 1/4 cup edemame
about 1 cup beets
about 1 cup spinach
about 1 cup of assorted fresh veggies
no dressing, but obviously the macaroni and the pork were the naughty bits
It is really hard to estimate the calories here, but to round up, let's say 550 Cal
Meal #2
Straw-banana smoothie with protein - 400 Cal (thanks, Tom, for turning me onto the protein powder)
Meal #3
Potato Leek Soup - about 500 Cal
Snack
Bread and hummus - 600 Cal
Exercise
Training today, I will double check the watch later, but I think I hit about 525 Calories.
I had way too much bread today. I need to focus in on the calories today to fix make this a great week.
I ate nutritiously yesterday, but the calorie count was probably about 1,800; however overnight I ended up eating apples with peanut butter - and had way too much peanut butter. My total was probably 2,400 for the day. Also, I drank like a fish. I feel like I am carrying 3 gallons of water in my belly.
With the water/hydration thing - I dont think I am losing a ton of sweat. Perhaps that is because I usually wear those underarmor shirts that wick away the moisture. Perhaps that is because a lot of my calories are coming after workout, from walking (low intensity). I dunno. Whatever it is I need to listen to my body, instead of loading up on fluids 'just in case'. I felt bloated after a few workouts this week because I drank a bunch of water. Basically, I have to plan my meals ahead of time and stick to it. I need to plan my workouts and tick to those too. My water consumption can easily be done as needed - nothing needs to get planned there, since my problem is overdoing it, not really dehydrating.
Meal #1
Salad bar from whole foods:
about 2 oz pork
about 1/4 cup macaroni and cheese
about 1/4 cup edemame
about 1 cup beets
about 1 cup spinach
about 1 cup of assorted fresh veggies
no dressing, but obviously the macaroni and the pork were the naughty bits
It is really hard to estimate the calories here, but to round up, let's say 550 Cal
Meal #2
Straw-banana smoothie with protein - 400 Cal (thanks, Tom, for turning me onto the protein powder)
Meal #3
Potato Leek Soup - about 500 Cal
Snack
Bread and hummus - 600 Cal
Exercise
Training today, I will double check the watch later, but I think I hit about 525 Calories.
I had way too much bread today. I need to focus in on the calories today to fix make this a great week.
Thursday, February 18, 2010
Thursday, 2/18/2010
Meal #1
Granola Bars x2 - 200 Cal
Coffee with half and half - 50 Cal
Total - 250 Cal
Meal #2
Roast Beef sandwich, with cheese, on onion roll - 430 Cal, but 19g fat
Meal #3
Snack
1/2 bagel with cream cheese - 200 Cal
Exercise
Had a long walk/run on the treadmill today. I took 2 extended breaks for stretching during the session, so that was good. My hammies are getting REALLY tight and sore, so I need to ice up and stretch every day - hopefully multiple times a day. Nevertheless - 850 Cal - so that is good. I weighed myself today too
Exercise
Granola Bars x2 - 200 Cal
Coffee with half and half - 50 Cal
Total - 250 Cal
Meal #2
Roast Beef sandwich, with cheese, on onion roll - 430 Cal, but 19g fat
Meal #3
Snack
1/2 bagel with cream cheese - 200 Cal
Exercise
Had a long walk/run on the treadmill today. I took 2 extended breaks for stretching during the session, so that was good. My hammies are getting REALLY tight and sore, so I need to ice up and stretch every day - hopefully multiple times a day. Nevertheless - 850 Cal - so that is good. I weighed myself today too
Exercise
Wednesday, February 17, 2010
Wednesday, 2/17/2010
I felt funky today after yesterday's pretty massive day. I did get to sleep in a little, and figured walking it out would be a great recovery.
Meal #1
granola bar x2 = 200 Cal
Meal #2
veggie chili - 200 Cal
Trout Wrap with cole slaw - 300 Cal
Potato salad - 300 Cal
Meal #3
6 oz Salmon - 309
3/4 cup mac n cheese - 410
Carrots
Total = 1719
Exercise - I had about 450 Calories on the treadmill, and took the dog for a 2 mile walk (probably about 200 Cal).
I am a little disappointed with my big lunch, but it was from a restaurant that really does everything fresh, and, frankly, it was totally yummy. Worth 900 Calories, I dunno, but damn close. Overall, my nutritional content was good today, even if the calories were a little bit high.
Meal #1
granola bar x2 = 200 Cal
Meal #2
veggie chili - 200 Cal
Trout Wrap with cole slaw - 300 Cal
Potato salad - 300 Cal
Meal #3
6 oz Salmon - 309
3/4 cup mac n cheese - 410
Carrots
Total = 1719
Exercise - I had about 450 Calories on the treadmill, and took the dog for a 2 mile walk (probably about 200 Cal).
I am a little disappointed with my big lunch, but it was from a restaurant that really does everything fresh, and, frankly, it was totally yummy. Worth 900 Calories, I dunno, but damn close. Overall, my nutritional content was good today, even if the calories were a little bit high.
Tuesday, February 16, 2010
Tuesday, 2/16/2010
Man, it feels like a Monday. The first day to myself, after 5 days at home with the kids. It was great having them home, but I like a nice quite day to be all lazy and SPEND THREE HOURS AT THE GYM! Oh man, yeah, I totally rocked it out at the gym today. Now I'm behind on all the other stuff I need to do (groceries, laundry, kids, karate class with kids, etc), but I think it was worth it after very domestic for the past few days.
My goal for this week is to edge below 260.0. My last official weigh in was 263.2. This morning I was 263.6. It's Tuesday, so I basically have 4 days to get a 12,500 Calorie deficit. Diet, at best, can give me 5k (more likely to get 4, 000-4,500). I basically need 8000 Calories of burn this week. I'm only working on Thursday, I have Tuesday workout and Friday workouts with trainers. Math, math, math, math, math . . .
Meal #1
Coffee - 75
PB&J - 400 (I at this while mostly asleep at 3AM, and I really wish I hadn't)
Meal #2
Jimmy Johns #12, same ole - 425 (no chips this time)
Meal #3
7 oz Chicken, baked
3/4 cup cooked pasta with 1 oz. parmesan cheese
Snack
PB&J (See, this is why I usually do not buy peanut butter. . . .) 400
Exercise -
Hold on to your butts people - 2620 ! ! ! I found a GREAT GREAT GREAT trick. Have a normal workout with the trainers. Get that heart rate up for an hour. Then . . . walk. A lot. play with that speed and incline to keep the heart rate near your zone. For me, the trainers get me to a max of 170-175, but I'm usually in the 150s. After the workout when I'm on the treadmill I try to keep the heart rate in the 140s. When it hits 150, I slow down or lower the incline, when it hits 130, I raise it back up. That's it. I just kept walking. I never went above 3.7 mph, never set the incline about 7 percent. I warmed up on the treadmill for about 30 minutes before my workout, relaxed for about 15 minutes, worked out with Tom for an hour, relaxed for about 10 minutes, then did about 90 minutes on the treadmill walking. I was in that fat-burning zone just about the whole time.
This week's goal 8k.
Toady 2,620.
Remaining for 3 more days - 5,380.
I must average 1,800 per day of burn.
Oh man, this is going to be really tough.
My goal for this week is to edge below 260.0. My last official weigh in was 263.2. This morning I was 263.6. It's Tuesday, so I basically have 4 days to get a 12,500 Calorie deficit. Diet, at best, can give me 5k (more likely to get 4, 000-4,500). I basically need 8000 Calories of burn this week. I'm only working on Thursday, I have Tuesday workout and Friday workouts with trainers. Math, math, math, math, math . . .
Meal #1
Coffee - 75
PB&J - 400 (I at this while mostly asleep at 3AM, and I really wish I hadn't)
Meal #2
Jimmy Johns #12, same ole - 425 (no chips this time)
Meal #3
7 oz Chicken, baked
3/4 cup cooked pasta with 1 oz. parmesan cheese
Snack
PB&J (See, this is why I usually do not buy peanut butter. . . .) 400
Exercise -
Hold on to your butts people - 2620 ! ! ! I found a GREAT GREAT GREAT trick. Have a normal workout with the trainers. Get that heart rate up for an hour. Then . . . walk. A lot. play with that speed and incline to keep the heart rate near your zone. For me, the trainers get me to a max of 170-175, but I'm usually in the 150s. After the workout when I'm on the treadmill I try to keep the heart rate in the 140s. When it hits 150, I slow down or lower the incline, when it hits 130, I raise it back up. That's it. I just kept walking. I never went above 3.7 mph, never set the incline about 7 percent. I warmed up on the treadmill for about 30 minutes before my workout, relaxed for about 15 minutes, worked out with Tom for an hour, relaxed for about 10 minutes, then did about 90 minutes on the treadmill walking. I was in that fat-burning zone just about the whole time.
This week's goal 8k.
Toady 2,620.
Remaining for 3 more days - 5,380.
I must average 1,800 per day of burn.
Oh man, this is going to be really tough.
Monday, February 15, 2010
Monday, 2/15/2010
Had a nice day today. Kids had their last day off (5-day weekend).
Meal #1
Fruit smoothie - strawberries, bananas, light yogurt, about 1 oz OJ - 300 Cal
Meal #2
Turkey, veggie wrap - 345 Cal
Chips - 200 Cal
Meal #3
stir fry veggies with smoked pork belly (about 1oz) and 1 oz manchego cheese - 500 Cal
Salad - 100 Cal
Snack
1/2 PB&J = 250 Cal
1650 Cal
Exercise - tough day today. I was on the treadmill about 40 min, but didn't get my heart rate up at all. Only about 300 Cal burned, which is a really low number for me. Oh well, training session tomorrow. Time to dial it up!
Meal #1
Fruit smoothie - strawberries, bananas, light yogurt, about 1 oz OJ - 300 Cal
Meal #2
Turkey, veggie wrap - 345 Cal
Chips - 200 Cal
Meal #3
stir fry veggies with smoked pork belly (about 1oz) and 1 oz manchego cheese - 500 Cal
Salad - 100 Cal
Snack
1/2 PB&J = 250 Cal
1650 Cal
Exercise - tough day today. I was on the treadmill about 40 min, but didn't get my heart rate up at all. Only about 300 Cal burned, which is a really low number for me. Oh well, training session tomorrow. Time to dial it up!
Sunday, February 14, 2010
Sunday, 2/14/2010
Happy Valentines Day!
So - we got to sleep in a bit, which was nice. Lounged around the house, took the kids to play in the snow at the park, went out for breakfast, cleaned up the house for a bit, watched a little TV. Awesome lazy Sunday.
Meal #1 -
Egg white omlette, with ham, american cheese and lots of veggies - ~600 Cal
Now, I'm overestimating the omlette I think. There was probably 1 oz of ham, and about the same of the cheese, I'm sure that it was cooked in grease of some kind. But it was a reasonable size, and egg white, so I will round up and say 600.
Toast (no butter) - 120 Cal
Potatoes - Alyson ate 80% of mine - 100
Pancake - again, the kids at 80% - 100 Cal
So - rounding everything WAY up puts me at 920. Honestly, it was between 600-950 for breakfast.
Meal #2 -
Baked chicken - 120 Cal
Salad - 200 Cal (a little bit of olive oil in there)
Total - 320
Snack
Crackers and hummus - 200 Cal
Daily Total - 1420
I think that is a decent day, considering that we ate out for a big breakfast. I did not get much exercise today. i am going to try and hit the gym with the kids tomorrow, otherwise I will have to workout at the dojo when they go for karate (which is never as good).
My goal this week is >3.5#. I have 6 days - every day has to be about 2000 Cal deficit. I was a little bit light today, so I need to make it better the rest of the week. Still, even on a light day, with a good diet, I think today was a weight loss day.
So - we got to sleep in a bit, which was nice. Lounged around the house, took the kids to play in the snow at the park, went out for breakfast, cleaned up the house for a bit, watched a little TV. Awesome lazy Sunday.
Meal #1 -
Egg white omlette, with ham, american cheese and lots of veggies - ~600 Cal
Now, I'm overestimating the omlette I think. There was probably 1 oz of ham, and about the same of the cheese, I'm sure that it was cooked in grease of some kind. But it was a reasonable size, and egg white, so I will round up and say 600.
Toast (no butter) - 120 Cal
Potatoes - Alyson ate 80% of mine - 100
Pancake - again, the kids at 80% - 100 Cal
So - rounding everything WAY up puts me at 920. Honestly, it was between 600-950 for breakfast.
Meal #2 -
Baked chicken - 120 Cal
Salad - 200 Cal (a little bit of olive oil in there)
Total - 320
Snack
Crackers and hummus - 200 Cal
Daily Total - 1420
I think that is a decent day, considering that we ate out for a big breakfast. I did not get much exercise today. i am going to try and hit the gym with the kids tomorrow, otherwise I will have to workout at the dojo when they go for karate (which is never as good).
My goal this week is >3.5#. I have 6 days - every day has to be about 2000 Cal deficit. I was a little bit light today, so I need to make it better the rest of the week. Still, even on a light day, with a good diet, I think today was a weight loss day.
Saturday, February 13, 2010
Sat, 2/13/2010
Pretty good day today - new weight 263.2.
7.4 # down this session and 30# down since June.
Meal #1-
Bread with peanut butter - 280 Cal
Coffee with cream - 75 Cal
355 Cal
Meal #2
Hot dog, pickle, tomato, relish, bun - yum! - 450 Cal
Salad, with 1 oz feta, 1/2 oz dressing - 200 Cal
650 Cal
Meal #3
Sushi - lots of different kinds
Probably 1 cup rice total, 5 oz fish, assorted veggies - the real issue would probably be the soy sauce (which is essentially liquid salt)
Snack
3 prunes - yum! - 60 cal
8 whole grain wheat thins - 50 cal
Hummus - 60 Cal
170 Cal
7.4 # down this session and 30# down since June.
Meal #1-
Bread with peanut butter - 280 Cal
Coffee with cream - 75 Cal
355 Cal
Meal #2
Hot dog, pickle, tomato, relish, bun - yum! - 450 Cal
Salad, with 1 oz feta, 1/2 oz dressing - 200 Cal
650 Cal
Meal #3
Sushi - lots of different kinds
Probably 1 cup rice total, 5 oz fish, assorted veggies - the real issue would probably be the soy sauce (which is essentially liquid salt)
Snack
3 prunes - yum! - 60 cal
8 whole grain wheat thins - 50 cal
Hummus - 60 Cal
170 Cal
Friday, 2/13/2010
Dang it.
So, I missed a workout while recovering with Katie from the stomach flu.
I've missed two workouts in the past 6 days. I've also had a really light week working out on my own. Not good.
Meal #1
granola bar - 100 Cal
banana - 50 Cal
Meal #2
Mac n cheese - 460 Cal
Meal #3
Chicken "stir-fry" - 250 Cal
Veggies - 75 Cal
Snack
Turkey Chili - 250 Cal
So, I missed a workout while recovering with Katie from the stomach flu.
I've missed two workouts in the past 6 days. I've also had a really light week working out on my own. Not good.
Meal #1
granola bar - 100 Cal
banana - 50 Cal
Meal #2
Mac n cheese - 460 Cal
Meal #3
Chicken "stir-fry" - 250 Cal
Veggies - 75 Cal
Snack
Turkey Chili - 250 Cal
Thursday, February 11, 2010
Thursday, 2/11/2010
Day 1 of the 5day weekend for the kids. Gonna try and bring them to the gym tomorrow (bright and early).
Meal #1
Granola Bar - 100 Cal
Meal #2
Soup - 250 Cal
Salad with chicken - 200 Cal
Potato Pancake - 300 Cal
1/2 Pancake - 150 Cal
Total - 900 Cal
Meal #3
home made, whole wheat pizza
Crust - 300
Sauce - 60
Cheese - 120
Total = 480
Snack
Fried chicken drumstick - 250 Cal
Daily total - 1730
That's not a great diet day. My lunch was far too big. Even though it was pretty healthy, I could have skipped eating 1/2 of one of Aly's pancakes, and probably skipped my potato pancake too. That would have made today much smoother. Also, with the kids home, Kristin doing 80 hour weeks at work, and everybody else up to their elbows busy, it's gonna be a little hard to squeeze in EXTRA workouts. But I will have a great workout tomorrow and on Saturday, then get going again next week.
Meal #1
Granola Bar - 100 Cal
Meal #2
Soup - 250 Cal
Salad with chicken - 200 Cal
Potato Pancake - 300 Cal
1/2 Pancake - 150 Cal
Total - 900 Cal
Meal #3
home made, whole wheat pizza
Crust - 300
Sauce - 60
Cheese - 120
Total = 480
Snack
Fried chicken drumstick - 250 Cal
Daily total - 1730
That's not a great diet day. My lunch was far too big. Even though it was pretty healthy, I could have skipped eating 1/2 of one of Aly's pancakes, and probably skipped my potato pancake too. That would have made today much smoother. Also, with the kids home, Kristin doing 80 hour weeks at work, and everybody else up to their elbows busy, it's gonna be a little hard to squeeze in EXTRA workouts. But I will have a great workout tomorrow and on Saturday, then get going again next week.
Wednesday, February 10, 2010
Wednesday, 2/10/2010
Snow day!
I updated my Facebook page today, "Shoveling is cardio". Good thing too, it's the only cardio I got today.
Meal #1
3/4 Muffin - 350 Cal
Coffee with cream and Splenda - 30 Cal
Meal #2
Egg whites, with mushrooms, onions and 1/8 cup of part skim moz. - 170 Cal
Meal #3
Mushroom Rissoto - this is a VERY calorie dense dish. I probably had about 1/2 cup uncooked rice, which translated into about 1.25 cup cooked (probably a touch more). There is butter and cheese in here, so portion control is huge. Still, it's really filling, and I added mushrooms, onions, etc. to it. 600 Cal
Snack
Valentines chocolates from the kids school x4 = 200 Cal
Exercise - I said shoveling is cardio, which I did for almost 45 minutes today. I also walked the dog for about 30 min (maybe 1.5 miles). Not a big day for exercise, and tomorrow I have the kids, and work, so it'll be tight. Friday should be another big day tho (I hope).
I updated my Facebook page today, "Shoveling is cardio". Good thing too, it's the only cardio I got today.
Meal #1
3/4 Muffin - 350 Cal
Coffee with cream and Splenda - 30 Cal
Meal #2
Egg whites, with mushrooms, onions and 1/8 cup of part skim moz. - 170 Cal
Meal #3
Mushroom Rissoto - this is a VERY calorie dense dish. I probably had about 1/2 cup uncooked rice, which translated into about 1.25 cup cooked (probably a touch more). There is butter and cheese in here, so portion control is huge. Still, it's really filling, and I added mushrooms, onions, etc. to it. 600 Cal
Snack
Valentines chocolates from the kids school x4 = 200 Cal
Exercise - I said shoveling is cardio, which I did for almost 45 minutes today. I also walked the dog for about 30 min (maybe 1.5 miles). Not a big day for exercise, and tomorrow I have the kids, and work, so it'll be tight. Friday should be another big day tho (I hope).
Pop Survey
I will be giving a lecture in a few weeks on cooking.
I plan on making breakfast, lunch and dinner during our hours together.
Here's the question:
anybody have any requests or suggestions or foods that they just cannot eat?
Post comments here if you can, if you can't put a comment on the thread - email me at:
jgruss42@yahoo.com
Thanks!
I plan on making breakfast, lunch and dinner during our hours together.
Here's the question:
anybody have any requests or suggestions or foods that they just cannot eat?
Post comments here if you can, if you can't put a comment on the thread - email me at:
jgruss42@yahoo.com
Thanks!
Tuesday, February 9, 2010
Tuesday, 2/9/2010
So - I am generally the captain of food labels. I love them, I read them, I study them. Today (although I'm feeling 100% back to normal after a sluggish end to last week, and cramp-y beginning to this week), I misread labels TWICE!!!!
So the low-fat protein bar for 140 Calories? Yeah, decent fiber, the brand is usually pretty tasty - I'm golden. EXCEPT - it has TWO SERVINGS per bar. Yeah, so I didn't notice that until AFTER I ate it. Not nice food label people - not nice at all!
Then, after a great workout with Courtney, it's lunch time. There is a Jimmy John's right by the continental club. I get my usual (#12 - no mayo, no cheese, extra cucumbers, extra sprouts) and I decide to treat myself with a bag of jalapeno chips. Not bad 150 Calories. Ok, well, it's totally an indulgence, but I'm a little hypoglycemic and I certainly have earned a 600 Cal lunch. BUT WAIT - this bag is two servings too (2.125, actually). I had eaten nearly 2 servings before I noticed that. It's complete BS. Why dont they just say it's 10 Calories per serving but there are 25 servings? Dammit!
Not reading the labels cost me 290 calories today. That is about 35 minutes on the treadmill.
Meal #1
M-F-ing protein bar - 280 Calories
Meal #2
Good #12 - 425 Cal
Bad chips - 300
Total 725
Meal #3
Home made pizza (store bought whole wheat crust)
Crust - 1/4 pizza = 150 Cal
1/4 cup part-skim mozerella - 80
1 oz fat free feta - 30
1 pat butter - 20
onions, bell peppers, mushrooms - 30
Total 310
Snack
Strawberries - 200 Cal
Hummus - 100 Cal
Toast with low fat cheese - 100 Cal
Total - 1715
Exercise - oh baby, I'm back - so hour with Courtney, cooldown, walk/jog incline, cooldown, walk =
2145 Calories. Of course, I get home, start shoveling snow and cramp up all over, heh. My neighbor actually asked if I was ok since I was basically leaning over the shovel. Who knew that you use abs while shoveling?!?
So the low-fat protein bar for 140 Calories? Yeah, decent fiber, the brand is usually pretty tasty - I'm golden. EXCEPT - it has TWO SERVINGS per bar. Yeah, so I didn't notice that until AFTER I ate it. Not nice food label people - not nice at all!
Then, after a great workout with Courtney, it's lunch time. There is a Jimmy John's right by the continental club. I get my usual (#12 - no mayo, no cheese, extra cucumbers, extra sprouts) and I decide to treat myself with a bag of jalapeno chips. Not bad 150 Calories. Ok, well, it's totally an indulgence, but I'm a little hypoglycemic and I certainly have earned a 600 Cal lunch. BUT WAIT - this bag is two servings too (2.125, actually). I had eaten nearly 2 servings before I noticed that. It's complete BS. Why dont they just say it's 10 Calories per serving but there are 25 servings? Dammit!
Not reading the labels cost me 290 calories today. That is about 35 minutes on the treadmill.
Meal #1
M-F-ing protein bar - 280 Calories
Meal #2
Good #12 - 425 Cal
Bad chips - 300
Total 725
Meal #3
Home made pizza (store bought whole wheat crust)
Crust - 1/4 pizza = 150 Cal
1/4 cup part-skim mozerella - 80
1 oz fat free feta - 30
1 pat butter - 20
onions, bell peppers, mushrooms - 30
Total 310
Snack
Strawberries - 200 Cal
Hummus - 100 Cal
Toast with low fat cheese - 100 Cal
Total - 1715
Exercise - oh baby, I'm back - so hour with Courtney, cooldown, walk/jog incline, cooldown, walk =
2145 Calories. Of course, I get home, start shoveling snow and cramp up all over, heh. My neighbor actually asked if I was ok since I was basically leaning over the shovel. Who knew that you use abs while shoveling?!?
Monday, 2/9/2010
I had a weird day on Monday.
Alyson is no longer sick, but I pretty much got her stomach flu. I didn't have a million trips to the bathroom or anything like that, but just felt really bloated and cramp-y. The good news, I basically didn't eat. Hahaha.
Meal #1
Grilled Chicken Sandwich - so, ask Susanne about this one, I totally turned a 800 Calorie lunch into a 400 Calorie lunch. Cheryl got us lunch at work for our noon meeting, and thoughtfully got my grilled chicken. Totally healthy right?!? Sure, except for the 1/4 CUP of mayonnaise that I took off it. I had to scrape the chicken, both the top and bottom bun, and I had to toss the tomato (which I love) to get rid of all the fat. I was left with a totally tasty piece of chicken, lettuce and bun.
Snack
Dunkin Donuts, egg white turkey sausage flatbread - 225 Cal
Meal #2
1/2 serving light pasta 100 Cal
Turkey Chili - 250 Cal
Hummus - 200 Cal
Total - 1175 Calories
No exercise, but I'm feeling better and ready to go.
Alyson is no longer sick, but I pretty much got her stomach flu. I didn't have a million trips to the bathroom or anything like that, but just felt really bloated and cramp-y. The good news, I basically didn't eat. Hahaha.
Meal #1
Grilled Chicken Sandwich - so, ask Susanne about this one, I totally turned a 800 Calorie lunch into a 400 Calorie lunch. Cheryl got us lunch at work for our noon meeting, and thoughtfully got my grilled chicken. Totally healthy right?!? Sure, except for the 1/4 CUP of mayonnaise that I took off it. I had to scrape the chicken, both the top and bottom bun, and I had to toss the tomato (which I love) to get rid of all the fat. I was left with a totally tasty piece of chicken, lettuce and bun.
Snack
Dunkin Donuts, egg white turkey sausage flatbread - 225 Cal
Meal #2
1/2 serving light pasta 100 Cal
Turkey Chili - 250 Cal
Hummus - 200 Cal
Total - 1175 Calories
No exercise, but I'm feeling better and ready to go.
Sunday, February 7, 2010
Sunday, 2/7/2010
Meal #1
Skinny Turkey and Swiss from Potbelly's - 399 Cal
(sounds good right? BUT - 1500 mg sodium! - it didn't say that on the sign, I found that one out online)
Snack
1 slice bread, 1 oz ham - 190 Cal
Meal #2
Spaghetti - 1/2 cup
Sausage - 1/4 link
3 slices bread
Ballpark? 450 Cal
Meal #3
2 slices bread
Salad
Total - 200 Cal
Overall a pretty light day, I think, but no exercise. I had kids all day today. C'est la vie.
Skinny Turkey and Swiss from Potbelly's - 399 Cal
(sounds good right? BUT - 1500 mg sodium! - it didn't say that on the sign, I found that one out online)
Snack
1 slice bread, 1 oz ham - 190 Cal
Meal #2
Spaghetti - 1/2 cup
Sausage - 1/4 link
3 slices bread
Ballpark? 450 Cal
Meal #3
2 slices bread
Salad
Total - 200 Cal
Overall a pretty light day, I think, but no exercise. I had kids all day today. C'est la vie.
Saturday, February 6, 2010
Saturday, 2/6/2010
What a night. Alyson, my 7 year old, was channeling Linda Blair from the Exorcist and threw up about 20 times. She was a wreck. Finally around 1 AM she settled down a bit. She came to sleep in our bed I had to keep her at the edge of the bed, in case she needed to run to the bathroom, and the missus will only sleep on the other edge of the bed, so I got the middle. After about 45 minutes of non-sleep, I gave up and headed to the couch. I woke up, automatically, at 6:30 and realized that after about 3 hours of sleep working up would be unrealistic. The kids have ballet on Saturdays, so Katie went, and I stayed home with Alyson. I will have to find a way to get 1000 Calories burned today, but I don't know if that can happen, since Kristin is going in to work, and I'm on daddy-day-care duty. Same tomorrow, actually. I'll be with my folks and my sister, maybe I got a baby sitter around here somewhere.
Meal #1
Egg Beaters - 75 Cal
Onions - 10 Cal
Mozzarella - 75 Cal
Turkey burger - 140 Cal
Banana - 25 Cal
Total =325
That is a meal that I really enjoyed and I'm happy that it came in around 300 Cal.
Meal #
Turkey Chili - 400
Snack
Bread and hummus
Calories - 250
No real exercise today - spent most of the day watching my daughter not eat or drink while moping around on the couch.
Meal #1
Egg Beaters - 75 Cal
Onions - 10 Cal
Mozzarella - 75 Cal
Turkey burger - 140 Cal
Banana - 25 Cal
Total =325
That is a meal that I really enjoyed and I'm happy that it came in around 300 Cal.
Meal #
Turkey Chili - 400
Snack
Bread and hummus
Calories - 250
No real exercise today - spent most of the day watching my daughter not eat or drink while moping around on the couch.
Friday, February 5, 2010
Friday, 2/5/2010
Meal #1
2 light yogurts - 200 Cal
Snack -
light yogurt with corn pops cereal - 200 Cal
Meal #2
2 light tacos - 300 Cal
Meal #3
Greek salad, Pita - 400 Cal
Snack
2 slices bread with peanut butter - 250
Dinner
4 oz Beef with onions - 300
1/2 cup rice - 300
Wow - in retrospect, today was a horrible diet day for me. 1950 Calories! If I was at my weight, that would be mediocre. But that kind of day will not work when I'm in weight-loss mode. Going to have to have a great week this week. Gotta hit my stride and keep it up.
Exercise - 950 Cal total, had a warm up and cooldown on my own, but had a great session with Dr. Nick today.
2 light yogurts - 200 Cal
Snack -
light yogurt with corn pops cereal - 200 Cal
Meal #2
2 light tacos - 300 Cal
Meal #3
Greek salad, Pita - 400 Cal
Snack
2 slices bread with peanut butter - 250
Dinner
4 oz Beef with onions - 300
1/2 cup rice - 300
Wow - in retrospect, today was a horrible diet day for me. 1950 Calories! If I was at my weight, that would be mediocre. But that kind of day will not work when I'm in weight-loss mode. Going to have to have a great week this week. Gotta hit my stride and keep it up.
Exercise - 950 Cal total, had a warm up and cooldown on my own, but had a great session with Dr. Nick today.
Thursday, February 4, 2010
Extra post tonight
I just saw this on Yahoo!
Worst sandwiches in America
The #1 worst sandwich has enough salt for a day and a half, and an entire day's worth of Calories.
Worst sandwiches in America
The #1 worst sandwich has enough salt for a day and a half, and an entire day's worth of Calories.
Thursday, 2/4/2010
So yesterday was a rest-day. Today I'm not so lucky. I tried the gym this morning. I had no juice at all. I still went to the gym, but after 20 minutes I left. It was about 125 Calories, and I was totally unsatisfied. I thought that I would be able to get either to the Bally's or to the gym in Arlington Heights. I was pretty disheartened after the poor showing at the gym, but I went to the Centennial Club Gym in Arlington Heights around 1, because Tom was going to be there, and I figured I wouldn't be able to cheat too bad if he was there.
Once I got on the treadmill . . . nothing. I was totally zapped. I could have just as easily gone to bed, as done a workout. But I stayed. I ended up getting about 600 Cal - I had to bounce from treadmill to lifting to stretching to treadmill, but at the end of the day - I did about 700 Calories.
Now, I still wish I had more energy. I have not been sleeping well and I really just need a day or two to sleep in and get my 8 hours (going to bed early doesnt work for this insomniac). But, 700 Calories in the bank is pretty good, regardless of how peppy I am.
Meal #1
Bagel w/ light cream cheese - 375
Coffee with sugar - 50
Total - 425
Meal #2
Jimmy John's #12 - no cheese, no mayo, extra cucumbers, extra sprouts - 425
Total - 425
Snack
Dunkin Donuts wake up wrap - 175
1/2 can of sierra mist - 70
Total - 245
I'm already at 1095 calories. Even if I have a 405 Calorie dinner, I'm still on the high-end for me today @1500. I better have LOTS of veggies tonight! Carbs are the devil today by the way, the bagel this morning was not even that good. : (
Once I got on the treadmill . . . nothing. I was totally zapped. I could have just as easily gone to bed, as done a workout. But I stayed. I ended up getting about 600 Cal - I had to bounce from treadmill to lifting to stretching to treadmill, but at the end of the day - I did about 700 Calories.
Now, I still wish I had more energy. I have not been sleeping well and I really just need a day or two to sleep in and get my 8 hours (going to bed early doesnt work for this insomniac). But, 700 Calories in the bank is pretty good, regardless of how peppy I am.
Meal #1
Bagel w/ light cream cheese - 375
Coffee with sugar - 50
Total - 425
Meal #2
Jimmy John's #12 - no cheese, no mayo, extra cucumbers, extra sprouts - 425
Total - 425
Snack
Dunkin Donuts wake up wrap - 175
1/2 can of sierra mist - 70
Total - 245
I'm already at 1095 calories. Even if I have a 405 Calorie dinner, I'm still on the high-end for me today @1500. I better have LOTS of veggies tonight! Carbs are the devil today by the way, the bagel this morning was not even that good. : (
Wednesday, February 3, 2010
Wednesday, 2/3/2010
Ouch. I am more sore today than I have been in a while. I'm certainly going to workout today, but I am going to backoff the intensity. My goal today is about 500 Cal, so I think I'm just going to walk at an incline of 3-6, fairly slow speed (2.9.3.5). I want to walk-off the soreness some. Because it's going to be a lighter day exercise-wise, I need to be SUPER STRICT with my diet. Going to really shoot for 1100 Cal or less today, which is about 300 Calories per meal. I will need to get enough protein in there, so I need to be REAL tight with fat-calories. We'll see.
UPDATE - I am feeling REALLY low energy today. I have not taken a day off in about a week, so today is the day to rest. I'm super sleepy (despite my daily coffee x2). Anyway, I will take the dog for a walk to loosen up a little, but other than that I'm letting the batteries recharge today.
Meal #1
Light Yogurt with cereal - 130
Bread with light cheese -110
Total - 240
Meal #2
Salad - 80 Cal
Veggie Chili, 1 oz cheese - 180 Cal
Sweet potato - 100 Cal
1 tbl spn Mayo - 50 Cal
Total - 410
Meal #3
1/2 cup peas - 55 Cal
7 oz chicken - 325 Cal
1/4 cup noodles - 80 Cal
Total - 460 Cal
Daily Total - 1110
So a great day Calorie-wise. I am racking my brain to see if I forgot any Calories along the way. I totally cannot think of any. I ate lunch out, so my Calories might be a little light. Even if I am 200 Cal off, I think I still met my goal.
UPDATE - I am feeling REALLY low energy today. I have not taken a day off in about a week, so today is the day to rest. I'm super sleepy (despite my daily coffee x2). Anyway, I will take the dog for a walk to loosen up a little, but other than that I'm letting the batteries recharge today.
Meal #1
Light Yogurt with cereal - 130
Bread with light cheese -110
Total - 240
Meal #2
Salad - 80 Cal
Veggie Chili, 1 oz cheese - 180 Cal
Sweet potato - 100 Cal
1 tbl spn Mayo - 50 Cal
Total - 410
Meal #3
1/2 cup peas - 55 Cal
7 oz chicken - 325 Cal
1/4 cup noodles - 80 Cal
Total - 460 Cal
Daily Total - 1110
So a great day Calorie-wise. I am racking my brain to see if I forgot any Calories along the way. I totally cannot think of any. I ate lunch out, so my Calories might be a little light. Even if I am 200 Cal off, I think I still met my goal.
Tuesday, February 2, 2010
Tuesday, 2/2/2010
Meal #1
Whole grain bread with jam - 150 Cal
Coffee with cream and splenda - 50 Cal
Whole wheat bagel - 300 Cal
Total - 500 Cal
Meal #2
Salad with beets - no dressing - 35 Cal
Egg white scramble with mushrooms, onions, lite feta cheese, one slice of french bread - 200 Cal
Total - 235 Cal
Meal #3
2 small pieces of pizza - 400 Cal
3 oz chicken - 150
whole wheat tortilla - 150
Total - 700 Cal
Daily total = 1435
Exercise - My goal was to hit 2000 Cal again. I came a little bit short of that. I don't think there was enough fuel in the engine this morning. Lots of excuses, somewhere to be at Noon, only 5 hours sleep, full afternoon schedule to distract me, blah, blah, blah. Anyway, the plan was to get to the gym at 9, stay until Noon and do about 600, 800, 600 Cal across the 3 hours.
In reality, I got the the gym at 9:20, and left around 11:45. I still got in about 1400 Cal or so, but I pooped out around there. So far this week my burn has been really good, so I think I'm where I want to be, but I need to avoid two things:
#1 - overconfidence - good weight loss on Tuesday =/= good weight loss on Saturday (I have 4 days to blow it)
#2 - lose the ability to maintain balance in my life and feel good with the successes I'm having, i.e. self destruction
The solution? Eat what I'm supposed to eat and work out hard every day.
Whole grain bread with jam - 150 Cal
Coffee with cream and splenda - 50 Cal
Whole wheat bagel - 300 Cal
Total - 500 Cal
Meal #2
Salad with beets - no dressing - 35 Cal
Egg white scramble with mushrooms, onions, lite feta cheese, one slice of french bread - 200 Cal
Total - 235 Cal
Meal #3
2 small pieces of pizza - 400 Cal
3 oz chicken - 150
whole wheat tortilla - 150
Total - 700 Cal
Daily total = 1435
Exercise - My goal was to hit 2000 Cal again. I came a little bit short of that. I don't think there was enough fuel in the engine this morning. Lots of excuses, somewhere to be at Noon, only 5 hours sleep, full afternoon schedule to distract me, blah, blah, blah. Anyway, the plan was to get to the gym at 9, stay until Noon and do about 600, 800, 600 Cal across the 3 hours.
In reality, I got the the gym at 9:20, and left around 11:45. I still got in about 1400 Cal or so, but I pooped out around there. So far this week my burn has been really good, so I think I'm where I want to be, but I need to avoid two things:
#1 - overconfidence - good weight loss on Tuesday =/= good weight loss on Saturday (I have 4 days to blow it)
#2 - lose the ability to maintain balance in my life and feel good with the successes I'm having, i.e. self destruction
The solution? Eat what I'm supposed to eat and work out hard every day.
Monday, February 1, 2010
Monday, 2/1/2010
So, Febuary through August is my CME (continuing medical education) time. I spend a significant portion of every day basically catching up on all the new science in rehab medicine. It's a lot like studying. It's a pain in the ass, boring and time consuming. But it's necessary. Somehow I need to squeeze this in amongst all the other things asking for my time: kids, the missus, the dog, work, marketing myself for more work, writing to improve the market for more work, working out, keeping the house in one piece (the missus is even busier than I am), and my two big hobbies: blogging and fooling around on the internet (which I assure you are different things). Anyway, it's February 1st, so my schedule changes by about 2 hours per day of reading. Planning ahead is the only thing that is going to keep me at the gym. Which I did today after dropping the kids off at school. Undoubtedly, some days I am not going to get to everything, but for the next 10 weeks, getting my workout in is one of my biggest priorities.
By the way - preworkout weight = 270.2 (gym scale), post workout weight = 267.5. So, overall pretty good start to the program, but I'm looking for 3-4 pounds per week instead of 1 pound per week, so I really want to keep up the intensity! Remember too that I was about 310 a year ago . . .
/looking back proudly
/looking forward defiantly
:)
Meal #1
3 pieces whole grain bread - 210 Cal
2 tbl spn jam - 120 Cal
Coffee with cream and splenda - 30 Cal
Low Cal vitamin water - 25 cal
Total - 385 Cal
Snack
Bacon, Egg and Cheese Wake-up wrap - dunkin donuts - 220 Cal
Meal #2
Subway 6 inch Turkey on wheat (bread scooped out), with 1 tea spn lite mayo - 300 Cal
Meal #3
Salmon 6 oz - 300 Cal
Sauce - 100 Cal
Salad with lite dressing - 100 Cal
Total - 500 Cal
Total for day - 1405 Cal
Wow, so way over my my personal goal, calorie-wise, but still below my Tom-determined calories. I'm learning it's really hard for me to get 1000 Cal. I am actually waiting until I am hungry to eat, and I think that is keeping the calories lower, by removing higher calorie snacks. Still, where should I trim calories from the above meal? No sauce with dinner? 2 pieces toast in the morning instead of 3? No snack? If I did all 3 of those things I would save about 400 Cal and would have hit my goal. So I think I need to tighten the belt even more.
By the way - preworkout weight = 270.2 (gym scale), post workout weight = 267.5. So, overall pretty good start to the program, but I'm looking for 3-4 pounds per week instead of 1 pound per week, so I really want to keep up the intensity! Remember too that I was about 310 a year ago . . .
/looking back proudly
/looking forward defiantly
:)
Meal #1
3 pieces whole grain bread - 210 Cal
2 tbl spn jam - 120 Cal
Coffee with cream and splenda - 30 Cal
Low Cal vitamin water - 25 cal
Total - 385 Cal
Snack
Bacon, Egg and Cheese Wake-up wrap - dunkin donuts - 220 Cal
Meal #2
Subway 6 inch Turkey on wheat (bread scooped out), with 1 tea spn lite mayo - 300 Cal
Meal #3
Salmon 6 oz - 300 Cal
Sauce - 100 Cal
Salad with lite dressing - 100 Cal
Total - 500 Cal
Total for day - 1405 Cal
Wow, so way over my my personal goal, calorie-wise, but still below my Tom-determined calories. I'm learning it's really hard for me to get 1000 Cal. I am actually waiting until I am hungry to eat, and I think that is keeping the calories lower, by removing higher calorie snacks. Still, where should I trim calories from the above meal? No sauce with dinner? 2 pieces toast in the morning instead of 3? No snack? If I did all 3 of those things I would save about 400 Cal and would have hit my goal. So I think I need to tighten the belt even more.
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