Friday, January 08, 2010
Down a total of 4 pound in 7 days. Not too shabby. Tomorrow its back to eating mostly clean and following the AGD. I was little off schedule this morning as I ended up having Peanut butter toast and a protein shake for breakfast. I just was not in the mood for eggs again. Lunch was Vegetable soup with a piece of Salmon and a yogurt. Snack this afternoon was a banana and almonds. Supper was a burger (no bun), salad and wine. Snack tonight is more yogurt, cherries, and pecans. Tomorrow is a workout day, and from there I am probably going to go back to two days a week with some additional walking on the days in between, but I'm going to play that by ear. Too much structure, or trying to be too strict is not a good plan for me or most people who don't have defined performance related goals. Its more important to cover the basics on a consistent basis than make too many rules that are just broken due to circumstances.
Thursday, January 07, 2010
Breakfast; Scrambled eggs with cheese and salsa
Lunch; Steak, salad with olive oil and vinegar
Snack; apple and almonds
Supper; Atkins Quick Seafood Chowder, Crackers, Cheese, and Wine
Snack; Pepperoni and cheese
Wednesday, January 06, 2010
Stir Fried Spaghetti Squash
Tuesday, January 05, 2010
Monday, January 04, 2010
Back to work today after a long holiday weekend. Getting up this morning was not fun. Made it through the day and even got in my work out.
Italian Sausages in Sauce
Zucchini Baked with cheese
Berries and Walnuts
Todays workout, 2 circuits of each of the following.
DB Up rows
Triceps press with DB
Sunday, January 03, 2010
Today got off to a rough start. We were having our coffee and getting ready to cook breakfast when the power went out. We waited a few minutes and then a few more minutes and still no electricity. Having an electric stove, a cooked breakfast was out. I dind't really feel up for cold-cuts for breakfast, so I just had a bowl of Kashi Cereal, with some walnuts and a protein shake. It wasn't ideal, or what I wanted, but sometimes you got to do the best you can in any given situation. As for the rest of the day.....
Deli meat rolls with cheese
Scampi Style Shrimp
About the snack, I know it sounds a little weird. I even made fun of Mrs D for a couple of weeks for eating it. Then I tried it. It is really good, just add a little vanila extract or such for a little flavor. Its almost like desert. I also added 3o minutes on the bike today because of what happened with breakfast. Ordinarily I would not have worried about the cereal for breakfast but being that I'm trying to do the jump-start, I did it.
Saturday, January 02, 2010
Breakfast: Scrambled Eggs with vegetables, Bacon, an Orange, Coffee with Splenda and Half and half.
Lunch; Italian Sausages on a salad with vinegar and olive oil
Post work out, afternoon snack; Milk, Bomber Blend Protein Powder, peanut butter and banana
Dinner; Vegetable Soup, Salmon with a macadamia nut and coconut crust
Evening Snack (not pictured);Fage Greek yogurt with berries and walnuts.
Todays work out consisted of 2 circuits of the following exercises;
Lat Pull down
dumbbell tricep press
I used a moderate weight for all exercises that allowed me to finish the first circuit with moderate effort, ut a challenge for the second circuit. Rest between exercises was kept to a minimum, and rest between circuits was avout 60 seconds.
Friday, January 01, 2010
My most recent recorded weight prior to today was 197 on November 18. I had been down as low as 195, but I must have not recorded it. Even so, that puts my holiday weight gain this year at 6.5 lb. It could have been worse, a lot worse. I had hoped to end the year at under 200, but I'll take a 20 lb. weight loss year on year. I spent today just eating normally and taking a short walk. Tomorrow, the seven day jump start begins. I'll be posting my eating and exercising activities for the week along with my results. After the jump start I will be sticking to my plan very closely for the month of January, by avoiding any refined sugars and junk foods, and making sure I meet my protein, fruit and vegetable requirements. Exercise wise, I going to try to hit the gym three times a week. If this gets to be unmanageable, I'll drop it to twice a week and not sweat it. Lets get read to rumble.
If this is your first time here I'd start by going to the first Average Guy Post and beginning at the beginning.