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Plateaus Suck
Meals and Workouts (Draft stuck)
If I am hungry later in the AM, I have a protein bar. This gets the lions share of my protein out of the way efficiently. I have tried about 6 different bars but think that the Zone bars, while higher in calories, offer the best flavor. Pure Protein are pretty good too. (Avg 190 Cal and 15 g of Protein)
Lunch My staples at lunch are a tuna salad made with cream cheese, lemon juice and liquid smoke (4-6 oz)
Chicken salad made with a Publix Rotisserie chicken, mayo, mustard, tarragon and kosher salt (same serving size). Both seem to average around 300 Cal and about 30g protein and pack a surprising punch to hunger as they are pretty dense but easy to digest.
High Protein Chili
Dinner My most normal meal, we usually have a basic protein (fish, chicken, beef) and a vegetable. Occasionally, I will have a starch, but they leave me hungry so I typically avoid them. The multigrain coated tilapia at Costco is nice and easy. I target 400 Calories at dinner and a quantity of 6-8 oz.
Snack (One of these) Sugarfree pudding
Coffee (with fancy creamer)
Popsickle
Couple of slices of protein (ham, turkey)
I am pretty simple, so repetition does not bother me. I still enjoy a trip to Hooters (or Winghouse) but when I do, I usually get the fish (blackened) or Chili. I will have wings from time to time as I love them. I just try and watch it. Other tasty items are nuts and cocktail shrimp. If I wake up late enough, I find scrambled eggs very useful though harder to digest as I tend to eat them too quickly. Workout Despite my size, I have always been a fairly athletic guy. I knew that at this caloric intake I would need to force my body to use up fat stores. I try to walk at least 2 miles at least 4 times per week. I do this in my Sketchers Shape Ups which, while a little goofy at first, seem to really work. After I lost my first 50 lbs, I picked up a set of 10 lb leg weights. I alternate using them on my ankles and on my wrists. When I have them on my wrists, I typically do arm exercises throughout the walk (I do this at night as not to me arrested or ostracized). I have a weight machine and try to do 3 workouts per week. They are simple and fairly focused. I do bicep curls, tricep pushdowns, lateral pulldowns and seated row. I mix them up and try to chose 2 per workout, 3 sets of 11 reps each with increasing weights. This is AMAZINGLY unscientific and I am quite certain that I am not being efficient here. My rationale is something is better than nothing and while i have no need for more leg muscle (carrying 450 lbs around for decades has helped me build that on its own), upper body muscle is a need area. Last but not least, I try to throw in some anaerobic stuff like basketball, yardwork or any sport with my son. I hope this is useful. It is a mind dump but I figured it might be useful.
Meals and Workouts
If I am hungry later in the AM, I have a protein bar. This gets the lions share of my protein out of the way efficiently. I have tried about 6 different bars but think that the Zone bars, while higher in calories, offer the best flavor. Pure Protein are pretty good too. (Avg 190 Cal and 15 g of Protein)
Lunch My staples at lunch are a tuna salad made with cream cheese, lemon juice and liquid smoke (4-6 oz)
Chicken salad made with a Publix Rotisserie chicken, mayo, mustard, tarragon and kosher salt (same serving size). Both seem to average around 300 Cal and about 30g protein and pack a surprising punch to hunger as they are pretty dense but easy to digest.
High Protein Chili
Dinner My most normal meal, we usually have a basic protein (fish, chicken, beef) and a vegetable. Occasionally, I will have a starch, but they leave me hungry so I typically avoid them. The multigrain coated tilapia at Costco is nice and easy. I target 400 Calories at dinner and a quantity of 6-8 oz.
Snack (One of these) Sugarfree pudding
Coffee (with fancy creamer)
Popsickle
Couple of slices of protein (ham, turkey)
I am pretty simple, so repetition does not bother me. I still enjoy a trip to Hooters (or Winghouse) but when I do, I usually get the fish (blackened) or Chili. I will have wings from time to time as I love them. I just try and watch it. Other tasty items are nuts and cocktail shrimp. If I wake up late enough, I find scrambled eggs very useful though harder to digest as I tend to eat them too quickly. Workout Despite my size, I have always been a fairly athletic guy. I knew that at this caloric intake I would need to force my body to use up fat stores. I try to walk at least 2 miles at least 4 times per week. I do this in my Sketchers Shape Ups which, while a little goofy at first, seem to really work. After I lost my first 50 lbs, I picked up a set of 10 lb leg weights. I alternate using them on my ankles and on my wrists. When I have them on my wrists, I typically do arm exercises throughout the walk (I do this at night as not to me arrested or ostracized). I have a weight machine and try to do 3 workouts per week. They are simple and fairly focused. I do bicep curls, tricep pushdowns, lateral pulldowns and seated row. I mix them up and try to chose 2 per workout, 3 sets of 11 reps each with increasing weights. This is AMAZINGLY unscientific and I am quite certain that I am not being efficient here. My rationale is something is better than nothing and while i have no need for more leg muscle (carrying 450 lbs around for decades has helped me build that on its own), upper body muscle is a need area. Last but not least, I try to throw in some anaerobic stuff like basketball, yardwork or any sport with my son. I hope this is useful. It is a mind dump but I figured it might be useful.
Late Night Musings
300 - I have not been sub-300 since high school
286 - This is the next level of obesity (Severely). At least that one sounds logical.
250 - My old WW lifetime goal and really, as far as I can see ahead.
the band has been an amazing tool thus far. I am still learning how best to use it and trying to make sure that I am doing my part through exercise, but for the first time in my life I feel as though I am headed in the right direction and cannot see the event that will trigger my fall of the wagon. Some things I have learned These are my observations. YMMV. Fills rock. They suck at first, but each time I get one I get a good burst of weight loss and learn more about what restriction feels like.
I don't really miss food. Sure, I wish I could have a all u can eat lobster-fest every once in a while, but normally, I can have a small portion of almost anything and be happy.
The docs were right. 8/10 times when I feel hungry, a drink makes it better (no, not a vodka tonic)
Exercise makes the difference. I walk and workout as often as I can and it seems to be making a huge difference.
Premier Nutrition shakes from Costco are delicious and get 30g of protein out of the way FAST.
Eating out, while possible, is a pain in the ass. Even when I do a good job, I seem to retain water.
Sketchers Shape-Ups, while REALLY goofy looking, seem to give me a better workout when I walk.
Buying new clothes can be an awesome experience. I look forward to having to donate this last batch to someone else.
I hope your journeys are proceeding on target. I am a little amped as I walk/jogged roughly a 5K tonight and plan to start psuedo training for a real 5K soon. Not that I like to run (unless chased of course) but thinking that I could actually run that far is exhilarating.
Is this what real "Restriction" feels like?
FINALLY! 100 Pounds gone...another 100 ish to go
I went from a 5/6X shirt to a 2/3X
I went from a 58/60" waist to a 46/48" waist
I am far more helpful around the house. This speaks to laziness which seems to have been tied to my previous size. Net/net, my wife likes it more!
I got to shop in a 'normal' store for clothing (albeit in their big and tall department)
My next set of goals are: Get to "Twoterville" - I have no idea when the last time was that I weighed under 300 lbs
Shop in a REAL normal size store. (Old Navy, Eddie Bauer something like that)
Not be afraid to sit in a booth in any restaurant.
To get there I will be upping my walking regimen, adding more weigh work (not heavy weight, but more work on the machine) and continuing to focus on my intake, aided by my bad. It is amazing to have gotten here in this time period. I got my body composition analysis on my last fill and will be blogging about those results later this week. I hope these entries are useful to folks that are going down this road as well.
Epic FAIL!
Early Changes - The Pre Op Diet
Back Again!
Ice cream is easy to eat
Alcohol is easy to drink
Saving your fat guy clothes as you lose weight makes gaining weight back easier as you don't have to go outside naked
So, after 18 months I bounced back up by about 30 pounds. Not horrific by my standards of weight loss but still pissed me off. I was still down net 70 but the direction had reversed. I had to do something. I schedule a check up and possible fill. I needed to do that. I had become too comfortable with my ability to cheat the tool. I need the restriction. I got a personal trainer and committed myself to it. I am now 6 weeks in. I have lost about 24 net pounds but need to track inches (stop it!) as I know that the workouts are changing my body more than the scale is reflecting. I am, for the first time in my life, planning my life around my workouts. I will drop a note when I have something really cool to report but for right now I am stoked about that exercise change. The diet side will lead to the weight loss most directly but the exercise will start to compound it. For those interested, I work out with a trainer on Monday and Wednesday for 1:15 minutes. We do a combination of cardio, weights and circuit training with a pretty significant focus on core. On Tuesdays, Thursdays and Saturdays I do his Bootcamp which is: Tuesday: Sparticus Circuit. 10 exercises. 45 sec to 1 min on then move. Three sets followed by an ad circuit. Thursday: Sand day. Conditioning, sprinting and footwork all in a sand pit. Wrap with abdominal circuit and arms (Push Ups and Dips) Saturday: Mixed bag. This day can be running, ladder drills, circuits. It really depends on the weather. All the exercises can be modified for different levels of ability. It has been truly amazing to start to MISS workouts and try and plan work and vacation around them. If you can contact someone locally and work out a plan to start you really should. It took about 3 weeks for me to convert over to wanting to do it instead of having to but now that I have, I don't really want to stop. Anyway, wanted to get back into the swing of writing. Hope you are all well.
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