Monday, August 31, 2009

Exercise and Food Log 8/31/09

Exercise Log: 
None.  Sore from softball practice plus I sustained two injuries on Sunday.  Bruised my shin real good when a ball went under my glove on a throw, and bruised my palm catching a hard throw the wrong way.  Hopefully feel better tomorrow.

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
11:00 am1Publix Veggie Sub (Half on Wheat) 270 3.512%
3:30 PM6 Peanut butter crackers (w/ extra peanut butter) 380 2252%
6:00 PM4.5 oz Rotisserie Chicken Breast (w/ no skin) 225 4.518%
6:00 PM1/2 cup Shells and Cheddar 180 630%
6:00 PM1 cup Mixed Veggies 90 110%
TOTAL 1145 3729%

I really need to find a healthy substitute for my peanut butter crackers.

Weigh In 8/31/09

My second weigh in, and I'm stoked by the results.  Here is the chart of my weight for the past week:
All in the green, baby!  I think I did very well this week.  I may be losing a bit fast, but I'm feeling okay, so I'll worry about it if I get my personal trainer at work to take my body fat measurement and it says I'm losing muscle.

So the final numbers for today:
Actual weight: 172.4 (Down 4.6 lbs.)
10-day Average weight: 175.77 (Down 1.58 lbs.)

Sunday, August 30, 2009

Exercise and Food Log 8/30/09

Exercise Log: 
Softball practice for about 2 hours today.  Depending on what site I look at, I burned anywhere from 300-1000 calories.  Probably on the lower end.  Still better than nothing.

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
10:00 am1Banana 120 .54%
12:30 PM2 Turkey + Ham Sandwich (Light wheat, turkey, ham, mustard, lettuce, tomato) 360 410%
9:00 PM1 Turkey Sandwich (Light wheat, turkey, mustard, lettuce, tomato) 150 16%
TOTAL 630 4.56%

Wow, there is NO WAY I only ate that few calories, because I'm not hungry right now.  I promise I am not anorexic, but I made sure I've kept track of all I've ate all day.  Weird.

Saturday, August 29, 2009

Exercise and Food Log 8/29/09

Exercise Log: 
None.  Don't have a good way yet of working out away from the gym at work.  I do own a bicycle so I'll need to start using that probably.

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
11:00 am1/3 cup (unpopped) Popcorn 300 1.55%
5:00 PM1 Spinach salad (w/ vinaigrette and 4.5 oz. chicken breast) 300 618%
8:00 PM4 cups (approx.) Taco salad (Spinach.taco flavored ground chicken, tomatoes, cheese, lettuce, onion, jalapeno, salsa) 490 29.554%
TOTAL 1090 2831%

Friday, August 28, 2009

Exercise and Food Log 8/28/09

Exercise Log: 
None.  Stupid two hour lunch meeting.  Well it wasn't stupid. It was very valuable, but it still killed my only timeslot for exercise.

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
11:00 am2 cups (approx.) Bun Thit Nuong (Grilled pork w/ rice vermacelli + veggies) 250 518%
3:00PM6 Peanut butter crackers (w/ extra peanut butter) 380 2252%
7:00 pm1 Chipotle Burrito Bowl (w/ black beans, fajita veggies, chicken, hot sauce and lettuce) 375 9
TOTAL 1005 3632%

Again, that calorie count seems VERY low.  Either I'm underestimating calories from my food (which for some stuff, like the Bun Thit Nuong, is possible, but can't be off by a lot) or I can survive on way less calories than I thought.  Either way my weight loss looks good, so I won't worry TOO much.

Thursday, August 27, 2009

Exercise and Food Log 8/27/09

Exercise Log: 

ExerciseTimeEst. Cals Burned
Treadmill (3.5 mph w/ variable incline to keep me in a HR of 150-160)27 min.200-225
TOTAL27 min.200-225

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
8:00 am1 Cup Oatmeal (w/ 2 Tsp. Brown Sugar) 330 616%
11:00 am3/4 cup (approx.) Fettuccine Alfredo w/ Chicken 300 920%
11:30 am2 cups (approx.) Salad (w/ tomatoes, cucumbers, jalapenos, and lite italian dressing) 80 5
6:00 pm2 cups (approx.) Bun Thit Nuong (Grilled pork w/ rice vermacelli + veggies) 250 518%
TOTAL 960 25

WOW, that calorie count seems VERY low.  I did meticulously log all food I ate today though and am not hungry.  Well, kinda, but I think that's more of a "Hey there's room in here still" feeling as opposed to "I NEED more food."  I think I've been stuffing my face for so long that I don't know the difference.  It probably also doesn't help that I eat like I'm in some sort of a competition.  Growing up with 5 brothers and sisters has caused me to develop a speed eating tactic that allowed me to get the good seconds before the other kids could.  This suited me well then; it suits me poorly now.  Now, I tend to eat so fast that I don't get the "I'm full" message until 10 minutes and plenty of food after my stomach sends it.  By then I've actually moved to the stuffed stage.  Watching my portions now is strange in the sense that I never get there anymore, so my brain is confused.  Hopefully these better eating habits lead to a natural ability to eat less simply by virtue of knowing how much food I can eat versus how much food I should eat.

Wednesday, August 26, 2009

Exercise and Food Log 8/26/09

Exercise Log: 
YAY.  I finally got a work out in.  I REALLY didn't want to go do it.  I had no energy.  Post workout though, I feel GREAT.  Lots of energy, but a little hungry.  Good thing it was lunchtime post workout!
ExerciseTimeEst. Cals Burned
Treadmill (3.5 mph w/ variable incline to keep me in a HR of 150-160)30 min.230-260
Elliptical (variable resistance to keep me in a HR of 150-160)15 min.120-180
TOTAL45 min.350-440

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
8:00 am1 Cup Oatmeal (w/ 2 Tsp. Brown Sugar) 330 616%
12:30 pm1 cup (approx.) Fettuccine Alfredo w/ Chicken 400 920%
3:30PM6 Peanut butter crackers (w/ extra peanut butter) 380 2252%
6:30 PM2 Slices of Pepperoni Pizza 600 2538%
TOTAL 1710 6233%

Eek.  Today wasn't HORRIBLE, but wish I would have ate a bit less (I didn't think pizza was as bad as that, I was thinking MAYBE 200 cals per slice).  The 33% fat is higher than I'd like too.

Tuesday, August 25, 2009

Exercise and Food Log 8/25/09

More life happens.  Wow, I just can't catch a break.  Went to go to work this morning and my bike wouldn't start, so I showed up late at work (after the wife came home and scooped me up) and now have to work through my lunch break which means no workout time.

Exercise Log: 
None.  See above.  This is getting old.

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
11:00 am1 cup (approx.) Fettuccine Alfredo w/ Chicken 400 920%
3:00PM6 Peanut butter crackers (w/ extra peanut butter) 380 2252%
5:00 PM1 Spinach salad (w/ vinaigrette and 4.5 oz. chicken breast) 300 618%
7:00 PM9 oz. Grapes 180 0
9:30 PM1 Turkey Sandwich (whole wheat + turkey + msutard) 225 728%
TOTAL 1485 4527%

Monday, August 24, 2009

Exercise and Food Log 8/24/09

Life happens. That's one thing I learned this weekend.  I had this grand debut planned and then life happened.  My wife got into a car accident this weekend, and our insurance couldn't give us a rental until this morning so today has been hectic as I had borrowed a car from a family member for the weekend and had to return it so my day has been a day full of coming and going to drop my wife off at the rental place, dropping the borrowed car off, and driving my bike back to work.  Add on top of this that there was a minor emergency at work that I had to get to, needless to say it's been a hectic day.  This has lead to two things: not being able to workout and being less structured about my eating.

Exercise Log: 
Other than walking up and down the stairs a few times and walking to and from my desk at work: none.  My lunch time exercise was instead used on trading vehicles.

Food Log:
TimeQty. Food Cal Fat grams% Cal by Fat
9:00 am20 oz. Diet Pepsi 0 00%
1:30 pm3 oz. Grilled Chicken Breast (boneless skinless) 150 318%
1:30 pm1/2 cup Yellow Rice 100 .55%
1:30 pm1/2 cup Lettuce Salad (no dressing w/ cherry tomatoes and cucumber) 20 00%
5:30 pm1 Turkey Sandwich (whole wheat bread, turkey, cheese, mustard) 275 1235%
8:00 pm2 cups Spinach Salad w/ Fat Free Ranch Dressing 60 00%
8:00 pm1 portion (about 1/4 lb. of beef and 1/4 box of shells and cheese) Homemade Hamburger Helper (ground beef + shells and cheese) 445 1836%
TOTAL 1050 33.529%

So, calorie wise I did okay. Perhaps a little low. I'm not trying to starve myself, was just a little bit too busy to eat. Not happy with my calories from fat (almost 30%), but I'll try to do better tomorrow.

Weigh In 8/24/09

My first weigh in.  This morning I was 177 lbs.  Which I believe was a slight increase over the weekend, but that's understandable as this weekend was very hectic (my wife got into a car accident, I had to help my mom with some plumbing issues, and it was my 6th and anniversary yesterday). Here is the chart of my weight for the past week:

The way makes their charts is very interesting.  They know that due to various factors, the body weight tends to fluctuate day to day, but for healthy weight loss what really matters is consistent, gradual loss over time.  So what they do is a pseudo-10 day average of your last weights to see where your weight seems to be moving.  The green area indicates that for those days (or in the case of this week, all last week) I was under my 10 day average weight.  Essentially green is good.  As long as I'm in the green I'm not gaining weight in the long term.  If you see it spike into the red it means I'm gaining weight.  As an example this is what my chart from two weeks ago looked like:

 That red (well, actually pink) spike shows that I was pulling my average up, therefore gaining weight.  If all this seems like it's way too complicated then just looks at it this way: green = losing weight, red/pink = gaining weight.  The more I'm in the green, the more I am on my way to my goal.

So the final numbers for today:
Actual weight: 177
10-day Average weight: 177.35

Friday, August 21, 2009

A new day begins...

Welcome.  Let's begin, shall we?

Hi, my name is Adam, and I'm a fatty.

I am starting this blog to chronicle my weight loss journey.  I am beginning today to go from what I am now: an overweight, out of shape man, to what I want to be: a fit, healthy man.  This blog is about my journey, which is to say it is not an attempt for me to advise you how to lose weight.  I'm not sure if what I have planned will work, but I'm darn sure gonna try it.  Along the way if anyone who shows up here is inspired, can help me, or can help each other then that's always a nice bonus.  I hope I don't sound to self-centered, but this blog is about a life change that I need to happen for me to be more satisfied.

So where do we begin?  First let's get a look at me now:
Front view:

Profile view:

As you can see I'm not obese, but I definitely can stand to lose some pounds.  At the time of these photos I weighed 180 lbs.  Since I took them two weeks ago, and I have made some attempt at getting started already, I have lost a few pounds since then.  Right now I'm (as of this morning) 176.6 lbs.  For my height (5'7") that puts me at a BMI of 27.7*.  Ideally I'd like a heathy BMI of around 20 which would mean I'd need to get down to about 128 lbs.  So I have about 50 lbs. to lose.

That's a long term goal, however, and I know I'm not going to accomplish that overnight.  Heck, I'd be happy to accomplish that by this time next year.  My personality demands that I come up with a more achievable goal though, so I need one that is more quickly accomplished.  For a short term goal I'd like to get my BMI to the border of overweight and healthy: 25.  This puts my at around 160 lbs.  Much more easily accomplished in the short term.

So what is my plan?  Well it's a two phased approach, perhaps you've heard it before: diet and exercise.

Diet: I have a couple ideas about this, some general and some specific.  Generally my plan is to eat less.  Right now I'm eating at a pace where I gain around 5 lbs. a year.  My senior year of high school I weighed 125 lbs.  In the 11 years since I've gained 55 lbs.  That's an average calorie excess of roughly 50 calories a day.  So by only doing something as minimal as drinking an extra can of soda every other day, I have gained 55 lbs.  Let this be a lesson to you young whipper snappers and you're "high metabolisms."  That's how I used to think too.  Most of this weight gain is due to a lazy diet of fast food or last minute meal planning.  I plan to change this by eating less.  I'm not going to worry as much about what I eat except in regards to realizing that 300 calories worth of salad will probably fill me up more than 300 calories worth of a hamburger.  Essentially I'm not going to ban any foods, but I will be eating less of the foods that I shouldn't.  Also I'm going to try making healthier choices.  No mayo on my sandwiches, and stuff like that.  Soon, I'll be looking for suggestions from you guys to help me.  I'm also considering implementing a plan that I like to call my "3 x 300 relay."  Essentially what I think will help is eating more small meals more often, so I'm going to try eating a 300 calorie meal every 3 hours.  In a typical day that means I'll only be eating somewhere between 1500 and 1800 calories.  This will also help in that I know that worse comes to worse, if I make a bad choice in one of my meals and only get 2-3 bites of something decadent, I know the next meal is only 3 hours away and I won't be hungry for long.

Exercise: This is the phase that will be most difficult for me for two reasons.  The first is time.  For me to be able to go to the gym at my work means either I'll have to get here an hour early (not going to happen for this narcoleptic guy), stay an hour late (not going to be great to not see my son and wife for an hour less), or I can skip eating lunch somewhere and workout over my lunch break then eat at my desk.  This is what I have been doing the past couple of weeks.  And it sucks.  I feel like I'm robbing myself of an hour everyday (well, technically about 3-4 times a week on average so far).  Though I think this may be the case no matter when I'd work out.  I tend to be an inertial person by nature.  That is to say I don't like stopping what I'm doing to do other things I need to do.  When I'm working I don't want to stop to exercise.  When I'm watching TV I don't want to stop to get up and do something else.  Then again, this is probably why I'm at the point I'm at now.

The second reason exercise is difficult for me is because in a lot of ways it feels useless.  In a typical workout I burn about 300 calories.  For me, it would be easier to just not eat those 300 calories than to spend an hour doing stuff that is frankly pretty boring for me.  I suppose there are other advantages of exercise than simply losing weight, such as more energy and whatnot, but I have never seen any of those personally, so they're nebulous to me.  I will however, for the sake of this attempt, put my nose to the grindstone and continue.

This post is just a kick off if you will of my plans, hopes, and dreams.  I hope you will join me.  I pray that God gives me the strength to accomplish my goals and starting Monday you will start seeing (at minimum) of a post a day and a weekly post.  One weekly post for my daily weight (along with fancy charts courtesy of and one daily post for my exercise and food log.  I only ask a few things of you: keep me honest, encourage me, and encourage each other as we take this journey together.

*For the record I know that BMI is not the most accurate way to judge weight and fitness.  I'm sure there are plenty of football players and bodybuilders who have BMIs near mine who are in great shape.  The fact of the matter is those people are the exceptions, and not the rule.  A BMI in the high 20s is normally someone who is a bit overweight, but not obese.  Sounds a lot like me.  Therefore for the goals I have (get in shape, lose weight, though I have no intentions of becoming a muscle bound gym rat) BMI will be a tool that is sufficient enough for me to use.