Here's an idea of my general menu for a day. The snacks vary from day to day sometimes and some of the meal accompaniments vary, but this is an idea of what I eat. I'll try to find out the general caloric intake to give you an idea of how many calories I eat a day.
EDIT: I'm eating about 1300 calories a day.
7:30 AM Breakfast (more like 6:00am if I'm going to the gym)
whole grain crackers (3-4 each) 1 starch
1-2 TB natural peanut butter 1 meat
8 ounces milk (Dannon light & fit smoothies) 1 milk
10:30 AM Snack
apple, holiday grapes (10) or banana 1 fruit
8-12 ounces milk 1-1 ½ milks
12:30 PM Lunch
whole grain wrap 1 starch
2 ounces turkey or other very lean deli meat 2 meats
raw vegetables 1 vegetable
apple, holiday grapes (10) or banana 1 fruit
3:30 PM Snack
Fiber One bar 2 starch
6:30 PM Supper
6 ounces salmon 6 meats
½ cup cottage cheese 2 meats
load up on cooked vegetables! 2 vegetables
8:30 PM Snack
almonds (18 each) 3 fats
Friday, November 9, 2007
Weigh-in last night and workout today
Weigh-in
So I weighed-in last night. I lost 4 pounds in the last 2 weeks. Not as much as I had hoped for, honestly, but they do say 2 pounds a week is healthy. I'm lifting more weights, so I know I'm gaining muscle as well, so that can prevent me from losing as much weight as I was originally as muscle weighs more than fat. My clothes are already fitting much more loosely, so I'm sure I'm losing inches.
I also had made some choices in the last 2 weeks that probably negatively impacted my weightloss. I drank a lot of beer at my birthday party. I got a gyro and fries at the new fast food place in Clive called Iowa Castle; wasn't worth it either because neither the fries nor the gyro were that good. I didn't get any pop when I went there, though. :) I also had popcorn and pop at the movies twice in that time. It's funny, because normally I don't eat popcorn at the movies.
I'll make some better choices this week and will continue to lose...maybe even more than 4 lbs.
Workout today
So my trainer teaches a class on Fridays. She gave me the option today to work out on my own or to go to her class. I picked her class. It was step aerobics. I guess she lets the class pick what kind of workout they want to do.
I had never done aerobics before. It was a great workout. My coordination was a bit off from time to time, but not too bad!
The people in the class were really cool. There was a guy in there (Paul, I think) who was maybe in his 50's. He was excited to have another guy in the class; apparently the last guy stopped going for one reason or another. There was a retiree in her 50's. There was another lady with a knee brace on that was maybe in her later 60's or in her 70's; she was behind me and in the other corner, so I didn't pay close attention to her age. There was another lady in her later 40's or maybe 50's. Right next to me was a girl 22 or 23 or so. We were all joking around during the class and having a good time.
We ended up doing some stuff with a bar as well. I think my bar was 18 pounds. 18 pounds isn't much, but when you've just done step aerobics and whatnot and you're doing a bunch of different things with the bar, it ends up feeling like more after a while!
We then did some ab and stretching stuff on our steps.
The class lasted 20 minutes or so.
After class, my trainer and I did the cross-trainer for 15 minutes I think it was. We went a mile or so anyway.
Straight from that, we went and did some stretching and ab work using those big exercise balls. I could really feel those ab exercises working, so it was nice. I think we did that for 10 minutes or so.
From there, we went to the treadmill for only about 6 minutes. I'd have gone longer, but I had to shower and get to work.
It was a really great workout. My trainer was like, 'You're really easy. You'll do any workout without complaining' or something along those lines.
So I weighed-in last night. I lost 4 pounds in the last 2 weeks. Not as much as I had hoped for, honestly, but they do say 2 pounds a week is healthy. I'm lifting more weights, so I know I'm gaining muscle as well, so that can prevent me from losing as much weight as I was originally as muscle weighs more than fat. My clothes are already fitting much more loosely, so I'm sure I'm losing inches.
I also had made some choices in the last 2 weeks that probably negatively impacted my weightloss. I drank a lot of beer at my birthday party. I got a gyro and fries at the new fast food place in Clive called Iowa Castle; wasn't worth it either because neither the fries nor the gyro were that good. I didn't get any pop when I went there, though. :) I also had popcorn and pop at the movies twice in that time. It's funny, because normally I don't eat popcorn at the movies.
I'll make some better choices this week and will continue to lose...maybe even more than 4 lbs.
Workout today
So my trainer teaches a class on Fridays. She gave me the option today to work out on my own or to go to her class. I picked her class. It was step aerobics. I guess she lets the class pick what kind of workout they want to do.
I had never done aerobics before. It was a great workout. My coordination was a bit off from time to time, but not too bad!
The people in the class were really cool. There was a guy in there (Paul, I think) who was maybe in his 50's. He was excited to have another guy in the class; apparently the last guy stopped going for one reason or another. There was a retiree in her 50's. There was another lady with a knee brace on that was maybe in her later 60's or in her 70's; she was behind me and in the other corner, so I didn't pay close attention to her age. There was another lady in her later 40's or maybe 50's. Right next to me was a girl 22 or 23 or so. We were all joking around during the class and having a good time.
We ended up doing some stuff with a bar as well. I think my bar was 18 pounds. 18 pounds isn't much, but when you've just done step aerobics and whatnot and you're doing a bunch of different things with the bar, it ends up feeling like more after a while!
We then did some ab and stretching stuff on our steps.
The class lasted 20 minutes or so.
After class, my trainer and I did the cross-trainer for 15 minutes I think it was. We went a mile or so anyway.
Straight from that, we went and did some stretching and ab work using those big exercise balls. I could really feel those ab exercises working, so it was nice. I think we did that for 10 minutes or so.
From there, we went to the treadmill for only about 6 minutes. I'd have gone longer, but I had to shower and get to work.
It was a really great workout. My trainer was like, 'You're really easy. You'll do any workout without complaining' or something along those lines.
Thursday, November 8, 2007
Appointments this afternoon at Mercy and weigh-in
So I have two appointments at Mercy this afternoon.
I'll be meeting with my nutritionist from 4:30-5:30 then Stress Management class from 5:30-6:30.
I imagine they'll also be weighing me tonight. Tomorrow is two weeks since my program started. Last weigh-in was 286lbs (30 pounds lost on my own). I have a feeling I've lost more weight. I've been working out and eating well, and my clothes are much more loose. I've been lifting weights more as well, and muscle weighs more than fat, so it may not be quite as fast as I was losing before, but we'll see....
Stay tuned for a post tonight or tomorrow with my new weight!
I'll be meeting with my nutritionist from 4:30-5:30 then Stress Management class from 5:30-6:30.
I imagine they'll also be weighing me tonight. Tomorrow is two weeks since my program started. Last weigh-in was 286lbs (30 pounds lost on my own). I have a feeling I've lost more weight. I've been working out and eating well, and my clothes are much more loose. I've been lifting weights more as well, and muscle weighs more than fat, so it may not be quite as fast as I was losing before, but we'll see....
Stay tuned for a post tonight or tomorrow with my new weight!
Wednesday, November 7, 2007
5th Mercy Workout
We started a little differently today. Normally we start with the treadmill and do that longer than the cross-trainer, but today we did the cross-trainer first for, I think, 20 minutes. We then switched it up and went to the treadmill for 15. After that was weights, abs, and stretching.
I missed my morning snack. I got to work then had to come to my desk and grab my laptop then walk to another building for a meeting. Normally I'm 15-30 minutes early for work, but was only 10 early today (I tend to feel like if I'm on time I'm late -- for everything). I forgot to grab an apple from my desk to take with me because I was in a hurry. I sat thru the meeting hungry. I got back to my desk and waited for about an hour before I took lunch. I was feeling a bit light-headed. I feel better now, though. I am really tired, though, but that's just because I was up til midnight on the phone and got up at 6am. I should be back on track for the rest of the day.
I missed my morning snack. I got to work then had to come to my desk and grab my laptop then walk to another building for a meeting. Normally I'm 15-30 minutes early for work, but was only 10 early today (I tend to feel like if I'm on time I'm late -- for everything). I forgot to grab an apple from my desk to take with me because I was in a hurry. I sat thru the meeting hungry. I got back to my desk and waited for about an hour before I took lunch. I was feeling a bit light-headed. I feel better now, though. I am really tired, though, but that's just because I was up til midnight on the phone and got up at 6am. I should be back on track for the rest of the day.
Tuesday, November 6, 2007
Workout this morning at 24/7 Xpress
So I decided to throw in an extra workout this week. I wanted to do 5 mornings this week, but I have to come in to work early on Thursday so that I can make my stress management class at Mercy Capital on Thursday evening and my appointment with my nutritionist as well. I'd have to get up WAY too early to go workout.
So my workout this morning was at 24/7 Xpress right by my house. It'll be nice this winter if the weather gets bad, I can still go there and work out since it's a couple blocks away. No excuses!
I did the treadmill today for 20 minutes on an inclice level of 3 and a speed of 3.3 or so. Then I switched up and did the cross-trainer for 10 minutes then went back to the treadmill for another 20 minutes all with no break between. I must say I HATE the motion of their cross-trainer compared to Mercy's; my arches hurt so bad when I was done.
I was sweating so much this morning! Went right out into that cold air for the quick drive home and thought my sweat was going to freeze!
My muscles from yesterday's workout are feeling stronger. Such a great feeling; I want to get back to where I was strength-wise when I was in high school.
So my workout this morning was at 24/7 Xpress right by my house. It'll be nice this winter if the weather gets bad, I can still go there and work out since it's a couple blocks away. No excuses!
I did the treadmill today for 20 minutes on an inclice level of 3 and a speed of 3.3 or so. Then I switched up and did the cross-trainer for 10 minutes then went back to the treadmill for another 20 minutes all with no break between. I must say I HATE the motion of their cross-trainer compared to Mercy's; my arches hurt so bad when I was done.
I was sweating so much this morning! Went right out into that cold air for the quick drive home and thought my sweat was going to freeze!
My muscles from yesterday's workout are feeling stronger. Such a great feeling; I want to get back to where I was strength-wise when I was in high school.
Monday, November 5, 2007
4th Workout. Made some new food last night....
Workout....
Well, I worked out today at Mercy for the fourth time.
Today I did about 20 minutes on the treadmill at around 3.4mph with an incline level of 4. I then went to the cross-trainer right after that and did, I think, 15 or so minutes on a varied workout (it would have you change your speed, have you use your arms more than your legs at some points, have you go in reverse, etc etc).
Right from that, I went to the weights for the remainder of my hour. We (my trainer Deb and I) did some new machines we hadn't yet used as well as the ones I had been using. We did some ab machines and some more leg machines.
From there, we did some ab exercises on one of those exercise balls. I was worried I'd pop the sucker! Anyway, we also did some push-ups using it.
From there we did some stretches to end the morning.
Man, this was my best workout yet! I was definitely feeling it when I was done! It felt great!
New food....
So I made hummus last night. I've had it before and liked it, but it can be a bit expensive at the grocery store, so I decided to try making my own. The stuff in the store comes in a little tub; can't be more than about 3 ounces but costs over $3.00.
I got a food processor for my birthday from my mom, so I enlisted its help. It was really simple to make...
First off, I never follow recipes, I just use them as guidelines then improvise.
I had no idea how many chick peas (garbanzo beans) to buy, so I bought two 16 ounce bags of dried beans. I boiled them for two minutes and soaked them for an hour. I didn't realize how big they'd get! I should've done 1 bag at a time! I also bought two heads of garlic and a lemon. I already had the olive oil at home as well as the kosher salt. So the lemon, 2 heads of garlic, and the 2 pounds of beans came to just over $3.00! MUCH more economical to make your own!
I roasted the 2 heads of garlic then threw them in the food processor along with some of the chick peas. I processed that together, added some kosher salt and some lemon juice and as it came together I drizzled in olive oil. I didn't want to add a ton of oil, so I spooned in the water that I boiled the beans in to thin it out. That helped a lot. I made it in batches and used most of the beans. I ended up with a huge bowl of hummus! Oops! Next time I'll know to buy 1 bag!
It turned out pretty tasty!
Well, I worked out today at Mercy for the fourth time.
Today I did about 20 minutes on the treadmill at around 3.4mph with an incline level of 4. I then went to the cross-trainer right after that and did, I think, 15 or so minutes on a varied workout (it would have you change your speed, have you use your arms more than your legs at some points, have you go in reverse, etc etc).
Right from that, I went to the weights for the remainder of my hour. We (my trainer Deb and I) did some new machines we hadn't yet used as well as the ones I had been using. We did some ab machines and some more leg machines.
From there, we did some ab exercises on one of those exercise balls. I was worried I'd pop the sucker! Anyway, we also did some push-ups using it.
From there we did some stretches to end the morning.
Man, this was my best workout yet! I was definitely feeling it when I was done! It felt great!
New food....
So I made hummus last night. I've had it before and liked it, but it can be a bit expensive at the grocery store, so I decided to try making my own. The stuff in the store comes in a little tub; can't be more than about 3 ounces but costs over $3.00.
I got a food processor for my birthday from my mom, so I enlisted its help. It was really simple to make...
First off, I never follow recipes, I just use them as guidelines then improvise.
I had no idea how many chick peas (garbanzo beans) to buy, so I bought two 16 ounce bags of dried beans. I boiled them for two minutes and soaked them for an hour. I didn't realize how big they'd get! I should've done 1 bag at a time! I also bought two heads of garlic and a lemon. I already had the olive oil at home as well as the kosher salt. So the lemon, 2 heads of garlic, and the 2 pounds of beans came to just over $3.00! MUCH more economical to make your own!
I roasted the 2 heads of garlic then threw them in the food processor along with some of the chick peas. I processed that together, added some kosher salt and some lemon juice and as it came together I drizzled in olive oil. I didn't want to add a ton of oil, so I spooned in the water that I boiled the beans in to thin it out. That helped a lot. I made it in batches and used most of the beans. I ended up with a huge bowl of hummus! Oops! Next time I'll know to buy 1 bag!
It turned out pretty tasty!
Friday, November 2, 2007
My 3rd Mercy workout. Meeting w/ nutritionist next week.
So I went to Mercy today for my 3rd workout.
I did about 25 minutes on the treadmill at about 3.5mph with an incline setting of 4 for most of the time. I then switched up without a break and did the cross-trainer for 7 minutes at between 5-6mph. Both the treadmill and the cross-trainer are improvements over Wednesday's speeds and incline. The cross-trainer is an awesome workout; it's low-impact and you really feel it. It's easier to go faster on it than it is on the treadmill, yet it seems like a much better workout. I hope to increase my stamina on it (I haven't gone long enough on it yet to run out of steam, mind you).
After the cardio, I lifted weights for 20 minutes or so going from leg press to bicep curl to a rowing thing (not the technical term haha), to lat pull, to shoulder press, to chest press (I think I might've forgotten a machine or two in there). I improved on a few of the machines over Wednesday's workout with weight and reps.
I just realized I forgot to stretch today at the end of my workout.
My trainer, Deb, leads a workout class on Friday mornings at 7am for 30 minutes, I think. I need to find out what the class is and probably attend. I can do that for 30 mins then maybe hit the weight machines.
I feel great today, a little sore, but not bad at all - I just feel like I got in a good workout. I'm thinking of going to 24/7 Xpress on Tuesdays and Thursdays and walking for an hour before work so I get in 5 days a week. I'd also really like to get in some more weight training.
I got to work then we had to move to a different office down the hall, so I ended up getting sweaty for the second time in the morning. I had to unhook and move my computer and my belongings then hook it all back up, so I had to get down under the desks. I hate that....right after I shower I have to get sweaty again. Oh well, I kinda like the new desk; I think I have like 30% more desk space. :) I'll miss you, cave!
So next Thursday night (11/8) I'm going to Mercy Capital to the weightloss clinic to meet with my nutritionist, Amy Clark. We're going to do some meal planning. The following week we're going to try to make it to Dahl's in Johnston on a weekday morning before work with the camera crew to do some grocery shopping.
Also on 11/8, I'm going to a stress-management class at Mercy Capital w/ Peggy. :)
Stay tuned, kids.
By the way, every Wednesday night on the 1oPM news they'll be featuring one of the four of us. It kinda depends who has a particularly good or maybe bad week for who they choose to feature.
Anybody see me this last Wednesday on the news? I kept my shirt on this time! I promise to do so every time until I get down to my goal weight. Heck, I don't even like to look at myself w/out a shirt let alone others have to see me!
I did about 25 minutes on the treadmill at about 3.5mph with an incline setting of 4 for most of the time. I then switched up without a break and did the cross-trainer for 7 minutes at between 5-6mph. Both the treadmill and the cross-trainer are improvements over Wednesday's speeds and incline. The cross-trainer is an awesome workout; it's low-impact and you really feel it. It's easier to go faster on it than it is on the treadmill, yet it seems like a much better workout. I hope to increase my stamina on it (I haven't gone long enough on it yet to run out of steam, mind you).
After the cardio, I lifted weights for 20 minutes or so going from leg press to bicep curl to a rowing thing (not the technical term haha), to lat pull, to shoulder press, to chest press (I think I might've forgotten a machine or two in there). I improved on a few of the machines over Wednesday's workout with weight and reps.
I just realized I forgot to stretch today at the end of my workout.
My trainer, Deb, leads a workout class on Friday mornings at 7am for 30 minutes, I think. I need to find out what the class is and probably attend. I can do that for 30 mins then maybe hit the weight machines.
I feel great today, a little sore, but not bad at all - I just feel like I got in a good workout. I'm thinking of going to 24/7 Xpress on Tuesdays and Thursdays and walking for an hour before work so I get in 5 days a week. I'd also really like to get in some more weight training.
I got to work then we had to move to a different office down the hall, so I ended up getting sweaty for the second time in the morning. I had to unhook and move my computer and my belongings then hook it all back up, so I had to get down under the desks. I hate that....right after I shower I have to get sweaty again. Oh well, I kinda like the new desk; I think I have like 30% more desk space. :) I'll miss you, cave!
So next Thursday night (11/8) I'm going to Mercy Capital to the weightloss clinic to meet with my nutritionist, Amy Clark. We're going to do some meal planning. The following week we're going to try to make it to Dahl's in Johnston on a weekday morning before work with the camera crew to do some grocery shopping.
Also on 11/8, I'm going to a stress-management class at Mercy Capital w/ Peggy. :)
Stay tuned, kids.
By the way, every Wednesday night on the 1oPM news they'll be featuring one of the four of us. It kinda depends who has a particularly good or maybe bad week for who they choose to feature.
Anybody see me this last Wednesday on the news? I kept my shirt on this time! I promise to do so every time until I get down to my goal weight. Heck, I don't even like to look at myself w/out a shirt let alone others have to see me!
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