Weight: 155.4
Yesterday Cardio: 700 Calories
Yesterday Food: 1140 Calories
I am starting to feel like I am on autopilot now. I went to the gym last night and wanted to stay and extra half hour, but I was just so tired after I burned the first 700 calories, hopefully I can burn 1000 tonight. I am not sure if I want to start eating the bigger breakfast since I will get the majority of my calories early in the day, I will have more time to burn them throughout the day. As far as I can tell, hitting the gym at night AND limiting calorie intake seems like a winning formula.
I definitely think my stomach has gotten smaller, I am less hungry now and just eating smaller meals. In the future, if I can just start every meal out with a salad, it should be no problem sticking to this diet for the rest of my life. My plan is to do the diet Monday, Wednesday and Friday and eat whatever I want Tuesday, Thursday, Saturday and Sunday. I am hoping that if I mix that with some moderate exercise, I should be able to maintain any weight possible.
My target weight all along was 155 lbs but I am definitely not satisfied. I am not sure how much muscle mass I lost, but I think I am around 11% body fat and I want to be closer to 8. I think I will have to drop into the 145ish range and then work on building muscle in the future. I actually don't want to build a lot of muscle, but it would be cool to be really strong but not over muscular. That is phase two starting in march. Diet but add some lifting along with the cardio.
Wednesday, January 28, 2009
Tuesday, January 27, 2009
I said no cheese
Weight: 157.1
Yesterday Cardio: 0 Calories
Yesterday Food: 1060 Calories
Well I didn't eat very much yesterday because I had some broccoli salad for lunch and it made my stomach hurt all day. I even skipped the gym last night, even though I could have gone for an hour. I have been going 6 days a week, so last night was a good night to take off since it was so cold.
This morning for breakfast I had a omlette. It is very hard to calculate the calories so I just aimed high. it had tomatoes, green onions, white onions, red bell peppers, ham and mushrooms. I told the guy no cheese and he added it anyway. It was 3 handfuls of cheese there so I am estimating the thing at 600 calories. The good news is that it was very large and filling and will probably be my breakfast and lunch because I don't see myself eating again in an hour or so. I will probably snack a bit around 2 or so.
So the diet is going good, but I really need to pick up the cardio. It was 2 degrees below zero this morning and it is really hard to want to go to the gym when it is that cold, but I need to get rid of at least 1000 calories tonight, so I can hit my goal of 155 pounds for the super bowl this weekend. I am rooting for the Cardinals by the way.
Yesterday Cardio: 0 Calories
Yesterday Food: 1060 Calories
Well I didn't eat very much yesterday because I had some broccoli salad for lunch and it made my stomach hurt all day. I even skipped the gym last night, even though I could have gone for an hour. I have been going 6 days a week, so last night was a good night to take off since it was so cold.
This morning for breakfast I had a omlette. It is very hard to calculate the calories so I just aimed high. it had tomatoes, green onions, white onions, red bell peppers, ham and mushrooms. I told the guy no cheese and he added it anyway. It was 3 handfuls of cheese there so I am estimating the thing at 600 calories. The good news is that it was very large and filling and will probably be my breakfast and lunch because I don't see myself eating again in an hour or so. I will probably snack a bit around 2 or so.
So the diet is going good, but I really need to pick up the cardio. It was 2 degrees below zero this morning and it is really hard to want to go to the gym when it is that cold, but I need to get rid of at least 1000 calories tonight, so I can hit my goal of 155 pounds for the super bowl this weekend. I am rooting for the Cardinals by the way.
Monday, January 26, 2009
eating machine
Weight: 158.0
Yesterday Cardio: 1000 Calories
Yesterday Food: ???????
well I managed to weigh exactly 158 for 3 straight days. I was very surprised this morning because I ate a lot of food yesterday but I think I really needed it. I was able to go to the gym both Sat and Sun nights so that also helped a lot. I am thinking with some good dieting, I should be able to hit the 155-156 range by this weekend, which should be helpful with superbowl sunday coming up. I am having some pretty bad cravings now, so I may just blow off the diet completely and eat nachos, which I am really craving for some reason add a couple of beers and it can wreck a diet easy. I'll have to work extra hard to be able to take the day off and will probably include a 2 hour workout the morning of the super bowl.
The night workout is great so far, but I definitely prefer the morning and will go back to a morning workout once this contest is complete.
Yesterday Cardio: 1000 Calories
Yesterday Food: ???????
well I managed to weigh exactly 158 for 3 straight days. I was very surprised this morning because I ate a lot of food yesterday but I think I really needed it. I was able to go to the gym both Sat and Sun nights so that also helped a lot. I am thinking with some good dieting, I should be able to hit the 155-156 range by this weekend, which should be helpful with superbowl sunday coming up. I am having some pretty bad cravings now, so I may just blow off the diet completely and eat nachos, which I am really craving for some reason add a couple of beers and it can wreck a diet easy. I'll have to work extra hard to be able to take the day off and will probably include a 2 hour workout the morning of the super bowl.
The night workout is great so far, but I definitely prefer the morning and will go back to a morning workout once this contest is complete.
Friday, January 23, 2009
Success
Weight: 159.6
Yesterday Cardio: 1000 Calories
Yesterday Food: 1100 Calories
well my plan worked and I am back on my way to 158 by the weekend. I was able to do a two mile run and then 75 minutes of cardio after that. I don't know if I will get burnt out with these longs workouts, but I am going to do it for at least the next two weeks. I went home last night and ate some more chicken pasta, and then about a cup and a half of frozen green beans. For some reason I was really full after that meal, but it was only about 300 calories. I also ate about 3 cups of lettuce, so I know I am doing reasonably well with getting my fruit and veggie servings.
I bought a lot of fruit lately and am regretting that decision. I never realized how much sugar is in fruit until I started looking at the calories. Here is some of the common fruit I eat and the calories in each.
1 cup apples (65 calories)
1 cup oranges (85 calories)
1 cup cherries (74 calories)
1 cup grapes (104 calories)
1 cup grapefruit (74 calories)
1 cup pineapple (74 calories)
1 cup cantaloupe (53 calories)
now most of those calories aren't bad until you look at the sugar content:
1 cup apples (13 grams)
1 cup oranges (16.8 grams)
1 cup cherries (18.6 grams)
1 cup grapes (23.4 grams)
1 cup grapefruit (16.1 grams)
1 cup pineapple (14.4 grams)
1 cup cantaloupe (12.3 grams)
so what is my conclusion? if you want to lose weight, double the servings of veggies that you eat and keep fruit to a maximum of two to three servings per day. Even better would be to stagger the three servings throughout the day and use it as a snack or energy boost. I would start the day with a cup of fruit. Have another cup about two hours after lunch and then more about two hours before dinner. Here is what your body does with the fructose(sugars in fruit)
Our bodies can only absorb monosaccharides (glucose, galactose, or fructose), the single units of sugars and starches. Once absorbed through the small intestines into the portal vein, and then circulated into the bloodstream through the liver as blood glucose, our bodies can put glucose to work in three ways.
Yesterday Cardio: 1000 Calories
Yesterday Food: 1100 Calories
well my plan worked and I am back on my way to 158 by the weekend. I was able to do a two mile run and then 75 minutes of cardio after that. I don't know if I will get burnt out with these longs workouts, but I am going to do it for at least the next two weeks. I went home last night and ate some more chicken pasta, and then about a cup and a half of frozen green beans. For some reason I was really full after that meal, but it was only about 300 calories. I also ate about 3 cups of lettuce, so I know I am doing reasonably well with getting my fruit and veggie servings.
I bought a lot of fruit lately and am regretting that decision. I never realized how much sugar is in fruit until I started looking at the calories. Here is some of the common fruit I eat and the calories in each.
1 cup apples (65 calories)
1 cup oranges (85 calories)
1 cup cherries (74 calories)
1 cup grapes (104 calories)
1 cup grapefruit (74 calories)
1 cup pineapple (74 calories)
1 cup cantaloupe (53 calories)
now most of those calories aren't bad until you look at the sugar content:
1 cup apples (13 grams)
1 cup oranges (16.8 grams)
1 cup cherries (18.6 grams)
1 cup grapes (23.4 grams)
1 cup grapefruit (16.1 grams)
1 cup pineapple (14.4 grams)
1 cup cantaloupe (12.3 grams)
so what is my conclusion? if you want to lose weight, double the servings of veggies that you eat and keep fruit to a maximum of two to three servings per day. Even better would be to stagger the three servings throughout the day and use it as a snack or energy boost. I would start the day with a cup of fruit. Have another cup about two hours after lunch and then more about two hours before dinner. Here is what your body does with the fructose(sugars in fruit)
Our bodies can only absorb monosaccharides (glucose, galactose, or fructose), the single units of sugars and starches. Once absorbed through the small intestines into the portal vein, and then circulated into the bloodstream through the liver as blood glucose, our bodies can put glucose to work in three ways.
The Three Ways Our Bodies Put Glucose To Work:
- It can burn the glucose immediately for energy if blood glucose levels are not at a stable level of 20 grams blood borne glucose circulating per hour.
- If it is not needed for energy immediately, then it is converted into glycogen in the liver or muscles. The liver has the capacity to store 100 grams of glycogen. The muscles have the capacity to store between 250-400 grams of glycogen, depending on muscle mass and physical condition. Liver glycogen supplies energy for the entire body. Muscle glycogen only supplies energy to muscles.
- If the body has an excess of glucose, and all of the glycogen stores are full, the surplus glucose is converted to fat by the liver and stored as adipose tissue (bodyfat) around the body. If needed, fatty acids can be burned as fuel (BUT the fat cannot be converted back to glucose).
Thursday, January 22, 2009
changes
Weight: 160.6
Yesterday Cardio: 600 Calories
Yesterday Food: 1714 Calories
I am so disappointed in myself. I came home from work and weighed 160.1 and was up to 164 by the time I went to sleep. I ate 4 pounds of food and water for dinner and consumed over 900 calories for dinner. this is what I ate:
lettuce
endamame salad
grapefruit
chicken pasta
hummus with crackers
1 cup grapes
1 cup cherries
I just kept eating last night. For the next two weeks or so, I am going to go in the gym during the evenings. Instead of sitting at home doing nothing and eating, I'll be at the gym, so hopefully this will reduce the amount of food that I am eating. I need to get to 158 by the end of the weekend to stay on track. Plus I can do a little extra cardio at nights and get closer to 1000 calories burned per day.
Yesterday Cardio: 600 Calories
Yesterday Food: 1714 Calories
I am so disappointed in myself. I came home from work and weighed 160.1 and was up to 164 by the time I went to sleep. I ate 4 pounds of food and water for dinner and consumed over 900 calories for dinner. this is what I ate:
lettuce
endamame salad
grapefruit
chicken pasta
hummus with crackers
1 cup grapes
1 cup cherries
I just kept eating last night. For the next two weeks or so, I am going to go in the gym during the evenings. Instead of sitting at home doing nothing and eating, I'll be at the gym, so hopefully this will reduce the amount of food that I am eating. I need to get to 158 by the end of the weekend to stay on track. Plus I can do a little extra cardio at nights and get closer to 1000 calories burned per day.
Wednesday, January 21, 2009
barrier
Weight: 160.6
Yesterday Cardio: 600 Calories
Yesterday Food: 1480 Calories
for some reason I can't get under the 160 lb barrier. I thought I would do it this morning, but I was 1/2 pound short. I need to cut my eating a bit as I am getting about 200 or 300 to many calories to cut weight and am at a slight weight loss mode right now. I found some really good diet foods to eat that are very filling and very low calorie:
cucumbers: 16 calories per cup
mushrooms: 21 calories per cup
tomatoes: 31 calories per cup
carrots: 52 calories per cup
celery: 20 calories per cup
Now none of these food are really high in minerals, but they are great to add to any meal to fill you up so you can reduce the calories that you eat. I am going to try and add at least one of these to every lunch and dinner that I eat.
Yesterday Cardio: 600 Calories
Yesterday Food: 1480 Calories
for some reason I can't get under the 160 lb barrier. I thought I would do it this morning, but I was 1/2 pound short. I need to cut my eating a bit as I am getting about 200 or 300 to many calories to cut weight and am at a slight weight loss mode right now. I found some really good diet foods to eat that are very filling and very low calorie:
cucumbers: 16 calories per cup
mushrooms: 21 calories per cup
tomatoes: 31 calories per cup
carrots: 52 calories per cup
celery: 20 calories per cup
Now none of these food are really high in minerals, but they are great to add to any meal to fill you up so you can reduce the calories that you eat. I am going to try and add at least one of these to every lunch and dinner that I eat.
Tuesday, January 20, 2009
going backwards
Weight: 161.5
Yesterday Cardio: 220 Calories
Yesterday Food: 1391 Calories
well for the first time in the past 2 weeks my weight has gone up. Now this should be a cause for alarm because I knew this was going to happen eventually, but I still wasn't happy. I went for a run yesterday evening. I only did two miles, but it was good to be outside exercising for a change instead of inside in the gym. I have also varied my gym routine and added the stair stepper and incline treadmill to the mix.
My calories are starting to creep up so I am going to have to be mindful and keep the intake low. I brought a lot of veggies to work with me today and that will be the majority of my food this week. I need to end this week under 160 lbs or else my goal will be in major jeopardy.
Yesterday Cardio: 220 Calories
Yesterday Food: 1391 Calories
well for the first time in the past 2 weeks my weight has gone up. Now this should be a cause for alarm because I knew this was going to happen eventually, but I still wasn't happy. I went for a run yesterday evening. I only did two miles, but it was good to be outside exercising for a change instead of inside in the gym. I have also varied my gym routine and added the stair stepper and incline treadmill to the mix.
My calories are starting to creep up so I am going to have to be mindful and keep the intake low. I brought a lot of veggies to work with me today and that will be the majority of my food this week. I need to end this week under 160 lbs or else my goal will be in major jeopardy.
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