Diary of a Loser

Entry 1/31/2012

2012-02-01T16:27:00.004-06:00

Weight: 225.8 Not too concerned that I'm not losing weight at this time. In fact I've gained about a pound since my last weigh-in. My waist size is going down and clothes are fitting more snug in other places. I've intensified my weight work outs (more weight and number of sets) . Muscle burns 15-20 calories per pound and fat burns 5 calories. So any good weight loss program should include weight lifting. Women should NOT be concerned about looking "unfemininely" bulky because you don't have the testosterone levels required for that much growth. Women body builders supplement testosterone and usually take steroids.

If you are lifting weights your weight will go down slower than if you just reduced calories. However if you gain muscle mass you will be able to eat more and prevent cravings. There is a balance to achieve between the calories needed for muscle growth and the excess fat calories burned. Example:

Mifflin Equation:

For men: BMR (REE) = 5 + 10(wt) + 6.25 (ht) – 5 (age)
For women: BMR (REE) = -161 + 10 (wt) + 6.25 (ht) – 5 (age)

BMR is Basil Metabolic Rate. That is the amount of calories a sedentary person needs in a day. to maintain their weight. For me that is 2400 calories. Since there is 3500 calories in a pound of fat in order to lose 2 pounds a week, I must burn on average 1000 calories more than I take in per day or 7000 (2*3500) a week. That would put me at 1400 (2400-1000) calories which is below the minimum that men should have each day.. Men should take in a minimum 1500 and women 1200. So I need to add back 100 calories a day. Now instead of burning 7000 more than I take in a week it is only 6300. 6300/3500 = 1.8 pounds. But wait! I exercise moderately 6-7 days a week so my calorie needs are at least 1.33 times more than my BMR or 3192. Now I can burn 1000 a day and be at about 2200 calories well above the 1500 calorie minimum and lose 2 lbs a week. See why exercise is so important if you are trying to lose weight! You can eat more getting all the correct nutrients you need and less apt to eat the wrong foods because you can eat more good foods that will fill you up and satisfy your appetite.

Entry 1/30/2012

2012-01-31T23:34:00.001-06:00

Weight: 224.8 Though I haven't lost weight the past week, I've lost fat. Back into weight lifting routine consistently.. Pants fitting looser in the waist and little more snug in the thighs. Muscle weighs 18% more than fat for a given volume. Remember the waist/height ratio for getting in shape?

Exercise: Ten minute warm up on Elliptical Stepper - heart-rate up to 80% of max. Upper body weight lifting for 25 minutes. Ten minute cool down to 65% heart-rate and 5 minute stretch.

Breakfast: Three egg whites, whole wheat toast (1 slice), tablespoon of salsa, 4 cherry tomatoes, 6 ounces skim milk, coffee with 3 tsp creamer and Splenda.

Snack: Ten walnut halves.

Publish Post

Lunch: 5 oz. low sodium Turkey, 1 cup raw broccoli, cauliflower and carrots. 8 oz skim milk

Snack: 10 Tamari Almonds. Too many nuts today but they are much healthier than some other snacks.

Dinner: 5 oz Salmon, 2 cups Birdseye Oriental Vegetables, 5 oz. skim milk

Entry 1/28/2012

2012-01-29T23:38:00.005-06:00

Weight: Didn't weigh

Exercise:: None today. 1st day I've missed in two weeks. An occasional rest to let the ole body rest is not a bad idea. That's not the reason I didn't exercise. A a 15 minute leisurely walk on a rest day would probably be better.

Breakfast: 2 egg whites, Salsa, piece of whole wheat toast. Coffee with 3 tsp Creamer and 3 tsp Splenda.

Lunch: Potted meat sandwich on white bread with mayonnaise. Weird huh? There are some days I crave a potted meat sandwich. When I do, there's nothing else I would rather have. Not a steak, Lobster, not anything. Maybe its a sub concious thing from my childhood. I Remember how good they tasted when my dad and would finally stop to eat after a morning of fishing. I would be so caught up in fishing. Then about noon it would hit me - "I'm starving ". We'd usually eat a potted meat sandwich or sardines in the boat.

It's ok to give in to a craving every once in a while. Just limit it to once or twice a week. Go right back to eating healthy. and counting calories.

Snack: 10 walnut halves

Dinner:: Ate at Gloria's, a Salvadoran restaurant. About 20 chips with a small bowl of bean dip and 2 bowls of salsa. The bean and salsa not so bad, but the Chips were a terrible choice. Would have been a "better bad" choice if I had ordered some corn tortillas for the bean dip and salsa. Carne Apodada (about 10 ounces of marinated Skirt Steak) and black rice and two fried Plantains.

Snack: Potted meat sandwich. LOL! Bowl of Campbell's tomato bisque soup beer. I was bad today! :) That happens when I don't exercise. Something about the endorphins from exercise that help control the appetite. Noticed more of a correlation in this as I've gotten older.

Heard another reason to drink 4 or more cups of coffee a day. Many studies that it helps prevent type 2 diabetes. Researchers from Huazhong University of Science and Technology, Wuhan University, and Wuhan Institute of Biotechnology in China have cited the protective benefits of compounds in coffee that inhibit a substance called human islet amyloid polypeptide (hIAPP), which has been linked to diabetes, stated science and health news website Science Daily last week in a report on the new study. The study appears in the latest issue of the Journal of Agricultural & Food. hIAPP also is linked to Alzheimers.

Along with help in preventing prostate and colon cancer in men, and breast cancer in women this new discovery is why I'm upping my coffee intake. Those that are borderline Type 2 diabetic have to be careful of caffeine intake. However, good news, decaf coffee has the beneficial compound as well.

Entry 1/23/2012

2012-01-24T17:53:00.006-06:00

Weight: 224.5 Down 3.5 lbs. since 1/16/2012

Exercise: Eleptical stepper for 35 minutes. Intervals of 70% up to 80% Max. Heart Rate and back down. Two intervals of 70% to 85%,. 10 minute cool down walk with stretch.

Breakfast: Bowl of Cherrios with 2 tsp of Beneficial Fiber with 8 oz. Skim Milk, 1 fresh Pineapple wedge. Coffee with 2 tsp creamer and 3 tsp Splenda.

Snack: 10 Walnut halves

Lunch: Quarter pound Cajun Turkey. Raw Broccoli, Carrots and Cauliflower. 8 oz. Skim milk

Snack: 15 almonds

Dinner: 2 cups Pinto Beans, 1 cup Turnip Greens, and Green Beans. Iced Tea

How much should you weigh?

2012-01-23T14:41:00.006-06:00

One of the easiest ways to estimate how much you should weigh is the ratio of your weight to height. In general you want your waist to be at or less than half your height. Measure your waist 1 inch above your navel.

Here are some values of Weight to Height Ratios that I have come across:

Body Shapes	WHtR
Barbie Doll	25.0%
Ken Doll	36.0%
Female College Swimmers	42.4%
Male College Swimmers	42.8%
Willoughby Ideal	45.8%
WHO Increased Risk Females	49.2%
General Healthy Cutoff	50.0% Target
NHANES Risk Equivalent to BMI of 25	51.0%
WHO Increased Risk Males	53.6%
WHO Substantially Increased Risk Females	54.1%
NHANES Risk Equivalent to BMI of 30	57.0%
Willoughby Obese	57.7%
WHO Substantially Increased Risk Males	58.2%

WHO - World Health Organization
NHANES - National Health and Nutrition Examination Survey
Willoughby - David Willoughby, Physiologist (Extensive study on body symmetry and its relevance to fitness.)

These are guidelines based on studies.

1/22/2012

2012-01-23T14:16:00.004-06:00

Weight: Didn 't weigh

Breakfast: Oatmeal with Smart Balance spread. Coffe with 3 tsp cream and 3 tsp splenda. Half cup Blueberries. Bottle of Dan Active. 7 oz. skim milk with 2 tsp Beneficial Fiber.
Lunch: Gloria's (Salvadoran food) in Frisco with daughter, Son n Law and friends. Had about 20 chips with Salsa and Bean dip, Carne Apodado (skirt steak marinaded in house marinade and barbecued) and brown rice. Iced Tea
Snack: Pineapple wedge
Dinner: 6 oz Salmon. Mixed vegetables microwaved 6 oz milk.
Snack: 10 walnut halves. 1 beer

Exercise: Walked 3.7 miles. Slowly got up to 70% of pulse rate and tried to stay as close as possible to that during entire walk. Cool down and stretch. I was in the upper 70's so I went outside.

My Body Mass Index is 31.2
Use the BMI Calculator in the right sidebar to estimate your body fat.
Muscle weighs more than fat so I'm not too worried that my BMI puts me in the Obese range. My target is lower end of "Overweight Range".

Although BMI can be used for most men and women, it does have some limits:

It may overestimate body fat in athletes and others who have a muscular build.
It may underestimate body fat in older persons and others who have lost muscle.

The BMI score means the following:

	BMI
Underweight	Below 18.5
Normal	18.5–24.9
Overweight	25.0–29.9
Obesity	30.0 and Above

Entry 1/21/2012

2012-01-21T14:41:00.001-06:00

Weight: 226
Food 1/20/2012 :
Breakfast: Bowl of Cheerios, Coffee with 3 tsp creamer, 3 tsp Splenda, 10 blueberries, wedge of pineapple and 7 oz. Skim milk with 2 tsp of Beneficial fiber.
Snack: 4 almonds, 10 walnut halves
Lunch: Cup of beans, 1/2 cup raw broccoli and carrots and 6 oz. Skin milk
Snack: Medium Apple 5 walnut halves
Dinner: 2 baked small chicken thighs and drumsticks, 6 oz wild salmon, 2 cups mixed cooked vegetables, 6 cherry tomatoes (mostly broccoli, carrots, sweet peas) 8 oz Skim milk with 2 tsp of Beneficial fiber. 2 oz Rose' wine.
Snack: 20 blueberries

Got up to 228 from 214 in late October, after slowing down on exercise, when it turned too cool for me to walk outside. Exercise consisted of maybe 1-2 weight lifting days with walking warm up and cool down each week. Not nearly enough for me since, I sit at desk for most of my day. Started back in earnest this past week after getting my blood work report. More on this later.

This past week , I'm back to my routine of 45 minutes weight lifting which includes ALL muscle groups with 15 minutes total warm and cool down walking; next 2 days walking (combination elliptical and track) for 35 minutes, with 10-15 warm up and cool down; and back to weight lifting the following day.

I wear a pulse monitor and during all workouts I warm up slowly to my 70% heart rate in approximately 5 minutes. On weight lifting days I move between sets so that my heart rate does not fall below 65% and peaks to 80% during most sets, sometimes 85% when working large muscle groups like back and legs. I follow with a cool down walk of about 10 minutes to 65% and then stretch. On the 1st day after weight lifting, after the warm up, I walk so that my pulse rate peaks at 80% and goes back down to 70% in intervals all during the workout. I then cool down to 65% in about 8-10 minutes followed by stretching. On the 2nd after the weights, I do essentially the same except during 1-2 intervals I'll get my heart rate up to 85%. Studies indicate intervals are better than keeping a constant heart rate. I think that is especially a good idea as we get older.

Entry 8/4/2011

2011-08-05T06:48:00.001-05:00

Sorry I've been off line for the past few months.

My weight today was 215 lbs. I've now lost 30 lbs. since we started the "Lard Off" contest at the office.

I reached a stubborn plateau about a month and half ago at 220-218. Appears that I've finally broke through about a week ago. It's amazing to me how the human body remembers these plateaus. This is the low point I reached last year and two years before that. Previously when I reached these, I would get discouraged after 2-3 weeks and start binging more often. Once the binging became more frequent I started gaining. Then food would begin to be the "medicine" to relieve the disappointment of gaining and other life problems. This time however I became more resolute. Partly because of the weight loss contest but mostly because of the significant health improvements I've experienced.

You might ask why were the health improvements not sufficient motivation in previous weight loss attempts. The difference is that I was not at the plateau as long then as I have been this time. Before I was at the plateau about 2-3 weeks. This time its been about 2 1/2 months. More time to recognize the changes.

In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss.

(incomplete post. out of time. try to finish later in day)

Entry 3/26/2011

2011-03-26T20:00:00.001-05:00

Weighed 223.4 today in shorts T-shirt and shoes. I've lost 21.6 lbs since Jan. 31. That's when we started the "Lard-Off" contest at the office. (see older post) Been losing steadily.

I have been on low-carbs since Janurary. Wasn't paying that much attention to the fats. my Cholesterol was LDL 107 and HDL 40 as of my physical last May. For the past 4 years my Cholesterol has been normal. Before it was not. Through exercise low carbs and daily intake of omega 3,mainly through fish oil capsules and walnuts, I am able to keep it in the normal range. I want to get my LDL below 100 and get the HDL up to at least 41. I've been lowering my fat intake. The only meat I eat is turkey, chicken and fish. Have cut out almost all red meat. Recently I've cut down on white meat. I will never be a vegetarian and I will eat a steak every now and then, but I haven't had one in 3 months at least.

Lifted weights today. If you look at the older post you'll see details of my exercise schedule. In summary I walk/jog 2 days and lift weights on the 3rd day. Rarely miss a day. If I do, I do the exercise I was suppose to do the day before.

Entry 3/14/2011

2011-03-14T22:09:00.000-05:00

We started this contest at the office to lose weight. It creates another form accountability. You are going to lose weight only when you make up your mind to do it. But having another person to account to will help maintain discipline and multiply the pleasure of losing. We weigh in every Monday at 2 PM. I weighed 230 lbs today. We have a rule that the person who loses the most percentage of weight in a week does not have to put $1 in the pot. I lost 5 Lbs from last week. However there is another rule. If you lose more than 4 lbs in week you still have to put a $1. That's because its not healthy to lose more the 3-4 pounds per week.

Entry 3/13/2011

2011-03-13T20:14:00.000-05:00

Well I haven't been doing a good job of posting. I hope to do better. I wieghed 232 lbs on Friday. I've lost 13 lbs since Jan. 31. That's a little over 2 lbs a week which is perfect. I'm back into a steady routine of walking/jogging 2 mi. 2days then lifting weights on the 3 rd day and repeating. As I've said before I have to exercise to keep my brain chemistry tuned to eat correctly. Beginning today I'm starting to cut back on meats. For the past 3 months I rarely ate red meat. Cutting back on chicken and fish now. Turkey will be the meat that I mostly eat.

Entry 3/1/2011

2011-03-01T16:10:00.000-06:00

Weighed 238.2 yesterday fully dressed. That's usually about 3 lbs over my weight without clothes and shoes. We're having a weight loss contest at the office so I weighed there. That's extra incentive to strictly adhere to good eating and regular exercise.

Going to the gym tonight to lift weights so I'll measure in my gym shorts to get a reading there and record later.

Breakfast: coffee, two scrambled eggs with cheese.
Snack: Cheese, some apple wedges (about half of apple)
Lunch: 4 oz fish, spinach, and pinto beans.

Entry 2/28/2011

2011-02-28T22:42:00.000-06:00

I'm back! And I'm ashamed to say there's more of me. I haven't been a good example. I about 235 lbs and that is down from about a 243 peak in December. The holidays and winter really played havoc. I owe part of the loss to Punxsutawney Phil. Since he didn't see his shadow the winter was shortened. I've been able to get outside and walk. Not back to jogging just yet. Waiting to lose a few more pounds to start any jogging - less impact on the feet and knees. As I've said before at my age I have to exercise to keep the body and brain chemistry conducive to weight loss. It's late but come back there will be more in the future.

Entry 6/4/2010

2010-06-08T19:14:00.000-05:00

Weight: 221 lbs. Down 1 lb. from 6/1.

Tip: Changing your eating habits along with what you eat can make a big difference. Drink 8 oz. of water 15 minutes before a meal. Don't put more food in your mouth until your mouth is empty. My Grandmother Uptain, following advise from her school teacher, chewed her food 20 times before she swallowed it. Always have something to drink and drink often during the meal. If you slow down your eating you will allow your brain to receive the signal from your stomach that your hunger is satisfied. It usually takes 20-30 minutes.

Try to breakup 3 meals into 5 or 6, spread out through the day with about 2 hours between each. This will help keep your metabolism revved up and you are less likely to over eat at each meal.

Entry 6/1/2010

2010-06-07T16:43:00.005-05:00

Weight: 222 lbs. Down .5 lbs from 5/29.

Tip: Set short, intermediate and long term weight loss goals. If you need to lose 30 pounds set a long term goal of 20 weeks. That will be an average of 1.5 lbs per week which is a nice healthy rate of loss. Set an intermediate goal 12-13 lbs in 2 months. your short term goals should be 1 - 2 pounds every week and .5 - 1 pound every 3 days. I would advise weighing every 2-3 days. You can have short term weight fluctuations that are not related to the fat you're losing but due to several other factors (I've discussed some of these in earlier post). If you weigh everyday and you are not losing its easy to get discouraged and give in to cravings. It's okay to not lose any weight over a 2-3 day period but you are doing something wrong if you don't lose within a week.

Share your goal with at least one person, more is better. Ask them to make you accountable by asking you at least once a week how much you lost.

Entry 5/29/2010

2010-06-01T13:37:00.003-05:00

Weight: 222.5 lbs. That is down .25 lbs from 5/26 and 1.5 lbs from 5/22. By the numbers that means that I burned roughly 5,250 calories than I took in. (who came up with that stupid rule about not ending sentences with prepositions!) There is 3500 calories in a pound. See the sidebar under "Some Basics" for details.

Since I'm not entering everyday, I'm not listing what I eat. If you are interested you can go look at some of my earlier entries.

Exercise: Lifted weights. Five minute warm-up to 65% max pulse rate. Max workout weight with all muscle groups except back (800% maximum workout weight) for 45 minutes. Three tenths of a mile cool down and 10 minute stretch. Been having tendinitis in my back and lot of muscle tightening in my back after jogging.

The 3-day Exercise routine that is working well for me is weights on the first day following the routine above.

Next day, I walk/jog 2.3 miles. After a 5 minute warm-up, I walk or jog to keep my pulse rate at 112 beats per minute. That is the top of the fat burning range for me which is 96-112, 60-70% of my max. After 2 miles I cool down to about 98 bpm and then stretch for about 10 minutes.

On the third day I walk/jog 3.2 miles. The first mile after warm-up, I walk/jog to keep my pulse rate at 112 bpm. After the first mile, I jog slowly until my pulse rate climbs to 128 which is the top of my aerobic range - 113 to 128, 70-80% max. I walk briskly until my heart rate is back to 112 then I jog slowly until I reach 142 which is the top of my anaerobic range - 129 - 142, 80-90% max. I then walk briskly until my heart-rate is again back down to 112 bpm. I then jog slowly until I reach 128 bpm. and then briskly walk until it is back down to 112 which occurs at approximately 2.75 miles. I maintain 112 until the 3 mile mark and then cool down.

I use to exercise more strenuously than this but I didn't lose weight as consistently as I am now and I was not as energetic. I think it is age related. When I was younger I could lose 3 lbs a week exercising strenuously and eating almost anything I wanted within reasonable limits.

Summary:

Day 1 -Lift weights for 45 minutes with .3-.5 mile cool down and 10 min. stretch.
Day 2 -Walk/jog 2 miles at Heart-rate of 112 beats per minute.
Day 3 -Interval training- Walk/jog 1 mile at 112 beats per minute. Jog until heart-rate is 128. After heart-rate is back to 112, jog/walk until heart-rate is 142 bpm. After heart-rate is back to 112, jog until heart-rate is 128 bpm. Allow heart-rate to get back to 112 and maintain for approximately .5 mile. Total distance including cool down 3.3 miles.

Tip: Some studies indicated that the average person can lose weight and keep in shape if they walk 10,000 steps per day. The average stride is 2.5 feet. That means it takes about 2000 steps to walk a mile. For good health everyone should walk 6000 steps. For weight loss, an uninterrupted walk each day of 4000-6000 steps is recommended.

Add some steps. Instead of parking close to the door at work, grocery store or shopping mall , park far away as possible. Take the stairs instead of the elevator. If you work at a desk all day set an alarm to get up and take a 1-3 minute walk or more, at least every hour.

To measure your steps use a pedometer as soon as you get up and wear it all day long. You can get a pedometer for as little as $5, however, these are probably not accurate enough. If you're really serious about using this method for health and weight loss, I would recommend researching pedometers. You are probably going to spend at least $50 for a device that will accurately measure your steps under different conditions. If you are on a budget for exercise equipment and over 40 I would rather see you buy a heart-rate monitor before buying a pedometer. Buy the pedometer later if you can't afford both.

Entry 5/26/2010

2010-05-27T14:38:00.003-05:00

Weight: 222.75 Down 1.25lb from 5/22.

Breakfast: 2 scrambled eggs with 2 slices of American cheese, 20 blueberries, 1/2 cup skim milk and coffee.
Lunch: Deluxe burrito without sour cream. Diet coke.
Snacks: 1 square of 86% cocoa chocolate bar (for the antioxidants and other benefits of chocolate) 5 wlanut halves.
Dinner: 3 chicken strips and cole slow from Chik-fil-a
Snack: teaspoon of natural peanut butter.

Exercise: Lifted weights. Five minute. warm-up to 65% max pulse rate. Max workout weight with all muscle groups except back (90% maximum workout weight) for 45 minutes. Three tenths of a mile cool down and 10 minute stretch. Been having tendinitis in my back and lot of muscle tightening in my back after jogging.Giving it a little extra rest. If it doesn't go away I'll keep reducing the weight till it does.

Tip: If your goal is weight loss, the most important muscle groups to work out is your legs and back. They contain the largest skeletal muscles. The gluteus maximus (butt) is the largest. So if you are running short on time be sure to give these muscles priority. They will burn more calories even while resting than the smaller muscles so you want to make sure they don't atrophy. (Atrophy actually starts 4-5 days after a workout-gradually at first then increasing with longer lapses of inactivity. Unless I'm recovering from an injury, I workout these muscle groups every time I lift weights.

Entry 5/25/2010

2010-05-25T11:28:00.005-05:00

The last time I weighed at the gym, Saturday 5/22 - 3 days ago, I weighed 224 lbs.. That was down 5.5 lbs from my weight of 229.5 on 5/2. That's roughly 1.8 lbs per week which is a healthy rate of loss. I'm pleased with that.

I have consistently followed the dieting and exercise regimen which is contained in recent post. I won't re-write them here. What appears to have me losing at a more steady rate now instead of the more fluctuating trend in previous years is the almost exclusion of bread products and elimination of overexercise for my age. I'm losing more consistently week to week and I feel better.

Tip: Exercise before breakfast. Your blood sugar is low and your body is more likely to need to convert fat into energy.

Do as I say not as I do. I'm not a morning person. I consider it an extremely difficult exercise to move my right leg to the side of the bed and put my foot on the floor. Then I stumble to the kitchen for coffee and get something to eat as quickly as possible.

Entry 5/2/10

2010-05-05T21:37:00.004-05:00

Surprisilingly I lost 1 lbs since my last weighing. I have been keeping my carbs very low.

Weight: 229.5 lbs.

Don't have time to list what I ate today ....since I don't remember exactly what I ate yesterday and the day before, it would not be informative anyway to show you what is working in my case. Suffice it to say that the only carbs I'm getting are from a cup of vegatables and the occasional cereal I have 2 or 3 times a week.

Lifted weights today. Finished with a .5 mile cool down and stretch.

Tomorrow I will walk and intermittantly jog for 2.3 miles. I maitain my heart rate at 112 beats per minute which is 70% of my max. now. I usually complete 2 miles within 31 minutes which burns approximatley my weight in calories - 229

The next day I will walk and jog 3.3 miles. I walk the first mile maintaining 112 bpm. I then up the pace till I hit 128 bpm (80% max heart rate) then ease back down to 112. When I reach 112 I build up to 142 bpm (90% max) then gradually back down to 112 then back up to 128. I finish with about .5 mile at 112. Then I cool down and stretch.

Entry 4/28/10

2010-04-29T11:36:00.005-05:00

After a hiatis from the blog I decided to do a post today. During the cold months it is just harder for me to be consistent with my exercise. But turn Spring I'm right back to walking, jogging and lifting weights on a consistent basis. As a result the weight has been coming down. I got up to 238 shortly after the Christmas holidays, but when I weighed yesterday I was at 230.5 lbs.

When I don't exercise, I don't eat well. I think for me it is due to stress related eating. Without the endorphines and the other beneficail chemicals released during exercise, my brain substitutes food for my "feel good".

I would like to make this blog more interesting without having to spend a lot of time. If you have any ideas let me know and I'll consider encorporating them.

Meantime here is my usual entry

weight: 230.5 The last time I weighed it was 233.5 on Sunday 3 days ago. Since I don't remember my weight before Sunday its hard to tell from what this 3 lb drop is due. I wouldn't be surprised if I didn't jump up a pound or two the next time I weigh this coming Saturday. That is when I'll be back at the gym. I'm only weighing every 3 days for now. One reason is I don't have the more accurate balance beam scales at home.

Exercise: Short .2 mile walk in morning and at lunch. Lifted weights involing all muscle groups with heavy lifting with legs and back - the larger muscle groups. It took me about 45 minutes. I've started allowing my pulse rate to drop to 96, which is 60% of my max, between lifts. I've been feeling better after lifting both short term and long term after doing this. I walked about .5 miles to cool down. My pulse rate was 126 when I started and I allowed it to come down evenly to 100 during the walk. After the walk I stretched for about 10 minutes to maintain flexiblity and reduce soreness in the following days.

Food:

Brkfst- Bowl of Raisin Bran. Not the best cereal for a low carb diet but I like it. half grapefruit and Coffee.

Snacked on bits of apple (cut up into 1/8 pieces) throughout the day Also had about 10 peanuts and 5 walnuts.

Lunch-Bean, cheese and meat burito, small taco and diet coke from Taco Bueno.

Dinner - Cup of mixed vegatbles (beans, peppers, carrots, water chestnut - a stir fry blend), canned salmon and buttermilk. Not a gormet meal but I liked it. I'm not hard to please and it was fairly healthy but not optimum.

Entry 10/8/09

2009-10-08T22:15:00.002-05:00

Weight: 232 lbs.

Breakfast: Two scrambled eggs, slice whole wheat toast. Coffee with creamer, and splenda. Dannon Activa yogurt. Omega 3, Acetyl L-Carnitine and Lipoic Acid, Multivitamin. A combination of alpha lipoic acid and acetyl-L-carnitine may be more effective than either nutrient individually in improving cellular fat burning. Acetyl L-Carnitine is a neuroprotectant and Lipoic Acid is a antioxidnat.

Snack: 1 square 86% cocoa Chocolate bar

Lunch: Grilled chicken thigh and leg, grilled vegatables, beans, 1/2 cup pico di gallo. Diet Coke

Snack: 3 walnuts I ran out :( , 1 square 86% cocoa Chocolate bar.

Dinner: 2 thighs, 1 wing KFC original chicken, 1 cup green beans. Diet Dr. Pepper.

DanActive

Exercise:Lifted weights for 1 hour (made the mistake of asking a lady how she liked a new machine got a 15 minute answer, messed up my routine) 14 minute cool down walk and 8 minute stretch. Avg. Hrt Rate 111 beats per minute Max HR 136 bpm.

Entry 10/7/09

2009-10-07T21:39:00.008-05:00

Weight: 231.5 lbs It is tedious trying to think of all the reasons, why we have weight fluctuations like we do. On 9/29 I weighed 234. On 10/5 I weighed 230 which I didn't believe was permanent. Sure enough I weighed 1.5 lbs more today. Two days ago I lifted weights. Some of that 1.5 is from muscle gain. I would estimate about .5 lbs or less. The other is probably due to difference in glycogen storage. Simply stated glycogen is the readily available sugar stored mainly in muscle and the liver. During exercise if you are burning more sugar than the body can convert from carbohydrates the glycogen is burned. On average there is 1 - 1.5 lbs of glycogen in your body. Fluctuations in hydration also account for weight swings. This is why people who weigh daily are easily discouraged if they don't understand the factors involved. It causes a lot of people to lose motivation. What you must look at is the trend over a 4-5 day period. If you have an unexpected shoot up in weight and you have been doing all the "right" things, wait 4-5 days before deciding that you may be doing something wrong. You know when you are cheating.

Breakfast: Two scrambled eggs, slice of whole wheat toast, tomato was "mushy" so I didn't eat it. One container of DanActive. Coffee with creamer and splenda. Omega 3, Lipoic Acid and Multi-vitamin

Lunch: Grilled Chicken salad with 1/2 cup of Ranch dressing and some good company. Iced tea.

Snack: 5 walnuts, 1 square of 86% cocoa chocolate bar

Dinner: Pork Chop, 1.5 cup green beans. 1/2 new potato. Diet Dr. Pepper One small bite of cheese cake. One small bite of Blue Bell Cookies and Cream. Don't plan to eat anything else but the night is still young.

Exercise: Walked/jogged 1.1 mile with cool down. Avg Heart Rate 109 bpm Max 132 bpm
I always stretch for about 8-10 minutes, after I exercise. Reduces next day soreness and helps flexibility.

Entry 10/6/2009

2009-10-06T21:51:00.002-05:00

Weight: Didn't weigh this morining. I always trie to weigh at the same time before I eat anything.

Breakfast: Two scrambled eggs, 6 ounces skim milk and 1 DanActive (14 grams carb, 80 calories). Omega 3 capsule, Alpha Lipoic Acid (antioxidant), Multivitamin. 1 sguare 86% cocoa chocolate bar (Flavanoids an antioxidant) Chocolate also dialates blood vessels and lowers pulse rate.

Lunch: Five ounce Turkey breast, mac and cheese, green beans, water

Snack: 5 walnuts

Dinner; 3 pork chops, green beans and 1 small potatoe, 1/4 cup of fried okra, 8 ounces of buttermilk

Exercise: Walked/jogged 2.43 miles in 39 min including cool down. Avg speed 3.7 mph Max speed 4.8 mph Total calories burned 300, Avg heartrate 121 bpm Max Heartrate 142 bpm

Firemen know about the "Fire Triangle". To have a fire there must be fuel, oxygen, and heat. Remove any of those and the fire goes out. I think the weight loss triangle is food, activity, and motivation. You have to eat right and be active. Remove the motivation and you won't do any of the other two. You must determine what motivates you. It can be appearance, long term health benefits, and feeling good. Set reasonable goals like 1 pound a week, 4 pounds a month, 48 pounds in a year.

Entry 10/5/2009

2009-10-05T21:04:00.002-05:00

Weight: 230 lbs.

Breakfast: 1.5 oz. cheddar cheese. Half cup of Special K with quarter cup of skim milk. Danon yogurt.

Snack: Apple

Lunch: Thigh and drumstick grilled chicken, beans,grilled veggies, half cup pico de gallo, diet coke.

Snack: 1 square 86% cocoa chocolate bar.

Dinner: Canned salmon, steam broccoli,cauliflower,squash (1 cup total) 8 oz buttermilk. I like buttermilk plus it has beneficial bacteria for healthy colon flora which helps reduce free radicals and prevent colon cancer.

Exercise: 1hr 1 min weight lifting 20 minute cool down walk. Avg pulse rate 116 bpm max 141 bpm.

Walking 1 to 2 miles 2 to 3 times spread evenly through the day at a moderate pace is excellent fat burning exercise. It keeps the metabolism revved up.

Entry 9/29/2009

2009-09-29T22:46:00.003-05:00

Weight:234

Breakfast: 2 eggs with cheese, slice of sugarless whole wheat toast and slice of tomato. 2 cups of coffe with cream. Multivitamin, Alpha Lipoic Acid (antioxidant) and Omega 3 capsule.

Lunch: 2 small tacos, bean burrito and diet coke

Snack: 8 walnuts

Dinner; Ham sandwich with cheese on whole wheat. Mayo and mustard. Diet Fresca.

Exercise: Lifted weights for 45 minutes with a 10 minute cool down walk.