Same story...
I ate out Friday night, Saturday night and Sunday night. And it was greasy, tasty and carb and starch-rich.
Friday night, after coming home from a family night out (dinner and bowling at Pinstripes in South Barrington) I jumped on the stationary bike for two sets of 20 minute rides while watching TV. I doubt the 40 minute work out burned all the extra calories I consumed but at least it got my metabolism moving post-heavy meal.
I had a good food day on Saturday during the daytime. I went to X-Sport Fitness in South Barrington in the afternoon where I ran for 60 minutes on the treadmill. I ran at a slow pace - 4.2 mph - but with a 0.5 incline for the first 45 minutes and then I eliminated the incline for the rest of the run. It turned out to be a little more than 4 miles. I did 3 sets of Smith-machine squats with very light weights (50 lbs).
Saturday night was the killer though. I went out with my brother to celebrate his birthday. We went to Five Guys in Schaumburg where I had a regular cheeseburger (1/2 lb). My brother and I split an order of regular fries so that was sort of good. After watching a movie (where we didn't eat or drink anything) we stopped at Taco Bell where I ate a steak burrito supreme. After hanging out at a hookah lounge in Schaumburg for a few hours we capped off the night with a trip to White Castle where I ate 4 cheeseburgers and a small order of fries.
On Sunday, again in the daytime it was very healthy. For breakfast I had the Quaker Oats "weight control" oatmeal and a banana. At lunch I had a chicken sandwich with some fries (not the greatest I know). In the late afternoon I went running outside - I ran/walked for 30 minutes with my daughter. Then, I ran for another 20 minutes straight - all outside.
That was a good workout but then we went to Golden Corral for dinner. I ate some lean beef and a salad but I also had corn and dessert.
Alas, another bad weekend...
Monday, March 29, 2010
Thursday, March 25, 2010
I'm really enjoying the treadmill runs more than the weight lifting... Who knew?
When I get into the gym these days what motivates me most is the opportunity to jump on the treadmill and run. Who knew that running would feel better to me than lifting weights? It's never been the case before.
The day before yesterday (Tuesday) I ran for 35 minutes on a 0.5 incline. I started out at 4.8 mph, then after about 5 minutes I went to 4.9 mph, and after another 5 minutes to 5.0 mph and then topped out at 5.2 mph before doing the last few minutes at slightly slower paces. It felt great!
Yesterday I did something similar but without the incline. In yesterday's run I started out at 4.9 mph and moved up 0.1 mph every 5 minutes. And again - it felt great! After yesterday's treadmill run I performed leg extensions, leg curls, squats and calf raises. And I did it all in just over 60 minutes (the run was about 30 minutes).
I love the little "buzz" that I feel when I'm done running. And the feeling I get later in the evening - that physical tiredness that helps me fall right asleep.
Lest I be misunderstood - I still love lifting weights! It's just that running (at least on the treadmill) is not a chore. One thing I'm now challenged by is not over-exerting myself. Even though I feel good and am enjoying the treadmill running, I am trying hard not to push myself too hard. This would most likely come from running to many days in the week or running faster or for more time all of a sudden.
Ultimately I need to be able to run outside. I want to be able to do 3 or 4 mile runs outside as a regular workout. Right now that's not possible. While I can run 3 miles on the treadmill, I know that it will be way harder on the street. Hopefully the treadmill running, the consistent leg exercises (squats, leg extenions/curls and calf raises) and some significant weight loss will have a positive cumulative effect on my outdoor running (which I hope to be able to do by the beginning of the summer).
The day before yesterday (Tuesday) I ran for 35 minutes on a 0.5 incline. I started out at 4.8 mph, then after about 5 minutes I went to 4.9 mph, and after another 5 minutes to 5.0 mph and then topped out at 5.2 mph before doing the last few minutes at slightly slower paces. It felt great!
Yesterday I did something similar but without the incline. In yesterday's run I started out at 4.9 mph and moved up 0.1 mph every 5 minutes. And again - it felt great! After yesterday's treadmill run I performed leg extensions, leg curls, squats and calf raises. And I did it all in just over 60 minutes (the run was about 30 minutes).
I love the little "buzz" that I feel when I'm done running. And the feeling I get later in the evening - that physical tiredness that helps me fall right asleep.
Lest I be misunderstood - I still love lifting weights! It's just that running (at least on the treadmill) is not a chore. One thing I'm now challenged by is not over-exerting myself. Even though I feel good and am enjoying the treadmill running, I am trying hard not to push myself too hard. This would most likely come from running to many days in the week or running faster or for more time all of a sudden.
Ultimately I need to be able to run outside. I want to be able to do 3 or 4 mile runs outside as a regular workout. Right now that's not possible. While I can run 3 miles on the treadmill, I know that it will be way harder on the street. Hopefully the treadmill running, the consistent leg exercises (squats, leg extenions/curls and calf raises) and some significant weight loss will have a positive cumulative effect on my outdoor running (which I hope to be able to do by the beginning of the summer).
Tuesday, March 23, 2010
Crappy weekend - ate, ate and ate some more...
Last week was gangbusters until Friday night! I was down to 234 lbs (230 lbs if you believe the cheap scale in my bathroom) and was on track to dip below 230 lbs by Monday. Alas it call came to a crashing stop on Friday night.
Our family went to Golden Corral (GC) for dinner. For those who don't know, GC is a buffet place. It was actually a great place - there was plenty of lean protein (and even more plentiful fatty, fried protein) and green veggies. I started off with those but I succumbed to the warm rolls and honey butter at the table. Then I had a few steak fries and then I really put myself in a hole with a bowl of soft serve ice cream (chocolate).
On Saturday I was home alone with my boys (my wife and the girls were out of town). The morning went well - I hate a protein shake and a banana. My workout was average - I ran for 20 minutes on the treadmill and rode the stationary bike for 30 minutes. One my boys was with me (my 3 year old) and I was watching him closely because there are a gazillion ways for a kid his age to hurt himself in our basement if left to his own reckless ways. After the workout I had another protein shake and about 24 ounces of water.
Later that afternoon I succumbed to Five Guys - an incredible burger joint - while driving around town with my boys. A half pound cheeseburger and fries. Later that evening I had dinner at my parents' home where I ate a paratha (a flat bread that is fried - oh so tasty and oh so bad for you).
Then on Sunday I resumed my healthy eating but by dinner time I again faltered. By then the family was back together again and we went to Noodles & Company where I had the Indonesian Peanut Saute with chicken and a few chicken potstickers. Later than night I ate 5 "Thanks A-Lot" Girl Scout cookies (I bought 15 boxes from my daughter and have had them for a month - this was the second time I ate them with the first time being the day we brought them home and at that time I had one "Lemonade" cookie).
That was the most self-destructive eating weekend of the year.
Well, I can't "un-ring" that bell so the most I can do to remediate the gluttony of the weekend is to get back on track this week. The weekend was a setback but if I let it completely derail me then I'll suffer additional setbacks until I'm back to square one (or even worse off than when I started - believe me this is quite possible).
Yesterday (3/22/10) I ate sensibly (2 protein shakes during the day plus a banana) and then some grilled tilapia fillets and green beans followed by some skim milk and a tablespoon of Nutella. I had a great workout yesterday - I ran on the treadmill for 20 minutes, I rode the stationary bike for 30 minutes and I lifted weights (chest and shoulders). The workout lasted about 1.5 hours.
Looking back to the weekend I can see some things I should have done better. The GC excursion was fine but I should have had the will power to resist the carbs. I should have saved the Five Guys excursion for another weekend and foregone the fries. The Noodles & Company meal would have been fine in the afternoon and I should have chugged some skim milk first and then had one cookie. This is all very doable. Most weekends in 2010 I've been much better about my eating.
I need to end March 2010 on a very strong note. I've got just a bit over 1 week to really build some momentum for April 2010!
Our family went to Golden Corral (GC) for dinner. For those who don't know, GC is a buffet place. It was actually a great place - there was plenty of lean protein (and even more plentiful fatty, fried protein) and green veggies. I started off with those but I succumbed to the warm rolls and honey butter at the table. Then I had a few steak fries and then I really put myself in a hole with a bowl of soft serve ice cream (chocolate).
On Saturday I was home alone with my boys (my wife and the girls were out of town). The morning went well - I hate a protein shake and a banana. My workout was average - I ran for 20 minutes on the treadmill and rode the stationary bike for 30 minutes. One my boys was with me (my 3 year old) and I was watching him closely because there are a gazillion ways for a kid his age to hurt himself in our basement if left to his own reckless ways. After the workout I had another protein shake and about 24 ounces of water.
Later that afternoon I succumbed to Five Guys - an incredible burger joint - while driving around town with my boys. A half pound cheeseburger and fries. Later that evening I had dinner at my parents' home where I ate a paratha (a flat bread that is fried - oh so tasty and oh so bad for you).
Then on Sunday I resumed my healthy eating but by dinner time I again faltered. By then the family was back together again and we went to Noodles & Company where I had the Indonesian Peanut Saute with chicken and a few chicken potstickers. Later than night I ate 5 "Thanks A-Lot" Girl Scout cookies (I bought 15 boxes from my daughter and have had them for a month - this was the second time I ate them with the first time being the day we brought them home and at that time I had one "Lemonade" cookie).
That was the most self-destructive eating weekend of the year.
Well, I can't "un-ring" that bell so the most I can do to remediate the gluttony of the weekend is to get back on track this week. The weekend was a setback but if I let it completely derail me then I'll suffer additional setbacks until I'm back to square one (or even worse off than when I started - believe me this is quite possible).
Yesterday (3/22/10) I ate sensibly (2 protein shakes during the day plus a banana) and then some grilled tilapia fillets and green beans followed by some skim milk and a tablespoon of Nutella. I had a great workout yesterday - I ran on the treadmill for 20 minutes, I rode the stationary bike for 30 minutes and I lifted weights (chest and shoulders). The workout lasted about 1.5 hours.
Looking back to the weekend I can see some things I should have done better. The GC excursion was fine but I should have had the will power to resist the carbs. I should have saved the Five Guys excursion for another weekend and foregone the fries. The Noodles & Company meal would have been fine in the afternoon and I should have chugged some skim milk first and then had one cookie. This is all very doable. Most weekends in 2010 I've been much better about my eating.
I need to end March 2010 on a very strong note. I've got just a bit over 1 week to really build some momentum for April 2010!
Sunday, March 21, 2010
Horrible food weekend!
After a great week of working out and eating, I had a very bad weekend of eating and limited workouts.
Next week (starting tomorrow) I'm going to try doing 2-a-days. I need to get back on track.
Next week (starting tomorrow) I'm going to try doing 2-a-days. I need to get back on track.
Wednesday, March 17, 2010
MIA from the Blog but not from the fitness effort!
I've been bad about keeping up with the blog - that's bad! But I've been right on top of my diet and work out - that's great!
I am down to 234 (from 249 at the end of January 2010) as of 3/16/10! In past efforts that amount of weight loss was had in half the time but I feel like this go-around is more sustainable. I've had some very fattening meals here and there (mostly the result of family gatherings featuring fat and starch rich Indian foods) and I've still managed to drop the pounds nonetheless!
I'm lifting weights and jogging on the treadmill about 5 (sometimes 6) times per week. I don't actually jog that much - it is usually 3 to 4 times per week - but I do get some form of cardio in each work out day. My alternatives to jogging on the treadmill are the stationary bike and the elliptical machine.
I've started eating protien at breakfast. I'm making 2 or 3 eggs (cooked without any fat) and drinking 8 to 12 ounces of skim milk in the morning along with my vitamins. During the day I eat some unsalted/raw nuts (usually almonds, sometimes walnuts and cashews too), I drink a bunch of water and I also consume a bowl of Quaker Oats "weight control" maple and brown sugar instant oatmeal (made with water) and a protien shake made with 12 ounces of skim millk.
My dinners are very good - lean meats (usually chicken or fish) and a large serving of green veggies (usually steamed). This has worked well!
The only drawback I'm seeing is that I feel very tired during the day and sometimes it distracts me from getting into the gym. I have been excellent about getting into the gym and I haven't let my feeling of tiredness get in the way yet! I'm guessing that the tiredness is the result of the low carb, limited calorie intake.
My goal is to be down to 225 by 4/15/10 (which means I need to lose another 9 lbs over the next month)!
I am down to 234 (from 249 at the end of January 2010) as of 3/16/10! In past efforts that amount of weight loss was had in half the time but I feel like this go-around is more sustainable. I've had some very fattening meals here and there (mostly the result of family gatherings featuring fat and starch rich Indian foods) and I've still managed to drop the pounds nonetheless!
I'm lifting weights and jogging on the treadmill about 5 (sometimes 6) times per week. I don't actually jog that much - it is usually 3 to 4 times per week - but I do get some form of cardio in each work out day. My alternatives to jogging on the treadmill are the stationary bike and the elliptical machine.
I've started eating protien at breakfast. I'm making 2 or 3 eggs (cooked without any fat) and drinking 8 to 12 ounces of skim milk in the morning along with my vitamins. During the day I eat some unsalted/raw nuts (usually almonds, sometimes walnuts and cashews too), I drink a bunch of water and I also consume a bowl of Quaker Oats "weight control" maple and brown sugar instant oatmeal (made with water) and a protien shake made with 12 ounces of skim millk.
My dinners are very good - lean meats (usually chicken or fish) and a large serving of green veggies (usually steamed). This has worked well!
The only drawback I'm seeing is that I feel very tired during the day and sometimes it distracts me from getting into the gym. I have been excellent about getting into the gym and I haven't let my feeling of tiredness get in the way yet! I'm guessing that the tiredness is the result of the low carb, limited calorie intake.
My goal is to be down to 225 by 4/15/10 (which means I need to lose another 9 lbs over the next month)!
Tuesday, March 2, 2010
Lean protien and green veggies are the way to go at night
I've been trying to eat chicken and fish with green vegetables at dinner. This has improved how I feel and has increased my weight loss. As I had suspected, the starchy dinners were very counter-productive to all the good things I've been doing throughout the day vis-a-vis diet and exercise.
The problem will be preparation. I simply do not have the time to make creative dishes. I get home and I have an hour to make and eat dinner with my family. That's not a lot of time! For now I'm not bored so let's wait and see.
During the day I need to eat more. I've been eating a banana and the two cups of oatmeal (one cup at a time - one in the AM and one in the PM at work). I eat about 10 to 20 raw almonds throughout the work day as well and I drink about 64 ounces of water. The hunger is distracting from my workout focus. This is the biggest problem. I'm going to try adding a turkey sandwich and maybe some soup into the diet throughout the day.
I weighed in today at the gym. Even despite eating a lot on Friday and Saturday, I still lost weight since the last weigh in. In the last 30 days it looks like I've lost about 10 lbs. That's great. If I can do the same thing (another 10 lbs) by March 31, then I'll really be doing well!
The problem will be preparation. I simply do not have the time to make creative dishes. I get home and I have an hour to make and eat dinner with my family. That's not a lot of time! For now I'm not bored so let's wait and see.
During the day I need to eat more. I've been eating a banana and the two cups of oatmeal (one cup at a time - one in the AM and one in the PM at work). I eat about 10 to 20 raw almonds throughout the work day as well and I drink about 64 ounces of water. The hunger is distracting from my workout focus. This is the biggest problem. I'm going to try adding a turkey sandwich and maybe some soup into the diet throughout the day.
I weighed in today at the gym. Even despite eating a lot on Friday and Saturday, I still lost weight since the last weigh in. In the last 30 days it looks like I've lost about 10 lbs. That's great. If I can do the same thing (another 10 lbs) by March 31, then I'll really be doing well!
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