Weight: 256.2 lb (- 5.6 lb)
BMI: 36.8 (-.8)
BMR: 2356 kcal
Fat %: 43.9% (+1.9%)
Fat Mass: 112.4 lb (+2.4 lb)
FFM: 143.8 lb (-8 lb)
TBW: 105.2 lb (-6 lb)
Weight: 253.6 lb (-2.6 lb, total of -8.2)
BMI: 36.4 (-.4, total of -1.2)
BMR: 2340 kcal (too lazy to look at the week before, but down 16)
Fat %: 40.2% (-3.7%, net loss of 1.8)
Fat Mass: 102.0 lb (-10.4 lb, net loss of-8 lbs of goo)
FFM: 151.6 lb (+7.8 lb, net loss of .2)
TBW: 111.01 lb (+5.9 lb, net -.1 lb)
Two of the things I was kind of concerned about last week were my evident lacking in water and protein intake. I made a real effort last week to fix both of those things, and I think the numbers reflect that. My TBW (body water) jumped from 41% to 43%. Now, this is still a far cry from the recommended 60% number that I am ultimately shooting for, but I gave it my best. I fully intended to write a second post last week, but I didn't have time since I was running off to pee every eight minutes. The other concern I had was that I was losing muscle and gaining fat. After talking to people in the know, they said that I needed to make sure I was getting more protein. The fruits and veggies are a much needed addition to my diet, but they can't come at the expense of eating lean protein. I made sure to have protein at every meal. I'm not always hungry at lunch, particularly after I play basketball, so I've started to have some protein drinks on hand so that I'm not completely skipping lunch or just having an apple (although I still eat the apple). We pushed ourselves pretty hard last week during a couple of days of basketball, and I think the extra protein helped me build up muscle as I burnt off some of the fat. I know it sounds pretty stupid when I still weigh over 250 lbs, but I can tell the difference in the way that my clothes fit. Molly and I have started taking measurements to count inches lost, and I'm within an inch of where I was at the beginning of last February, right before I made the crazy run and hit the 220's. It isn't ideal, but my pants are back in the size 30's instead of 40's so I'll take it.
My biggest demon that I'm battling right now is time and pace. I'm not doing anything crazy or working any programs right now, just trying to be conscious of calories in and calories out. Most of what I've done in the past involved cutting out carbs and dropping pounds like crazy, but I'm not sure that I'm going to be able to do that with this method. That's okay and much more healthy, but I haven't quite convinced myself of that. When I see a weekly drop of 8-10 lbs, I get pumped up and motivated . I always forget the fact that eating a piece of bread makes all 10 lbs come back. Still, this morning after I got off the scale I was angry. I did everything I could this week and only dropped 2.6 lbs. I've been weighing myself at home, so I knew this was coming, but I still thought I might have a miracle 5 lb loss in me. I even weighed myself twice to see if the scale just wasn't working or if I was standing on it funny. Alas, the truth was the truth. I immediately e-mailed Molly and told her that our plan of cooking meals at home and working out wasn't working fast enough for me. I want results and I want them now! She, being the sane person in the relationship, congratulated me on my loss and reminded me that I should be proud that I'm making progress at a healthy click. I immediately fired back that I was going back on the 17-Day Diet and that carbs were done effective next Tuesday (we've already grocery shopped for this week, so I'm not going to waste $100 in 45 calorie bread or baked potatoes). But then I had time to relax and reflect thanks to an e-mail from my sister, and I realized what Molly said was right. I'm never going to be successful if I just keep going 100 mph forward and then throwing it into 120 mph in reverse. With the help of Shelbi (the aforementioned sister), I came up with some real goals for the next nine months before the wedding.
November
27th ... -10 (243)
December 25th ... -8 (235)
January 29th ... -5 (230)
February 26th .... -5 (225)
March 26th... -5 (220)
April 30th... -5 (215)
May 28th ... -5 (210)
June 25th... -5 (205)
July 23rd ... -6 (199)
It kills me to think that after working hard for 30 days I might only have a five pound result, but the math makes sense and just kind of naturally falls into place. I know there will be months on the front side where I lose more than that, but I also know that there will be times when I get closer to 200 where I might be lucky to get to five pounds. The next milestone day, November 27, is two days before I turn 31. If I can get down to 243, I'll be where I was by the Pool Party last year. By February, I should be back around where I was at the end of February of last year. That's where it fell apart last year (and really seems to fall apart every year), so the tough part will come then. For now, I'm going to enjoy life with weekly three pound losses. On to the goals.
Week 2 Goals
Goal 1 - Work Out for 30 Minutes on Five Days: A-
I'm taking a high passing mark on this one. I played basketball Wednesday, Thursday, Friday, and Monday, and our games on Thursday and Friday were full-court blood baths. I didn't do a traditional work out over the weekend, but we spent about three hours cleaning the apartment Sunday. I don't recall sitting down or not moving during that period. I'm taking the credit.
Goal 2 - 70 Ounces of Water, 50 From Water: A++
Totally nailed this one. The best part was that I probably hit the 70 ounces just on water. I still had my cup of coffee or two in the morning and a pop at night, but I had a full bladder's worth of water at all moments in between. The real shocker? I went a whole week with a single drop of alcohol. I'm not a raging alcoholic or anything, but I like to have a beer or wine with dinner one or two nights a week. I managed to cut out those empty calories without really even trying. Good job, Jeff! (Thanks! (You're welcome!))
Goal 3 - Track My Calories To See What's Really Coming In: B
I signed up for myfitnesspal and loved it. It has full recipes from different sites on there, so I don't even have to guess at ingredients. By the way, if you're looking for quality healthy recipes that don't taste like the back of a stamp, check out emilybites.com. She's Molly's go-to recipe gal. Anyway, I was tracking everything down to the calorie until I hit the weekend. I had class on Saturday and we cleaned all day Sunday, so I my brain wasn't working on the "track your calories" principle. Still, I did well with my calories and was glad to know that my calorie counting in my head was pretty close, I loved the tool, and I'll continue to use it. It even helped me catch easy fixes like using an English muffin to make my breakfast sandwich instead of two pieces of toast (I cut out 180 calories each morning just like that).
Week 3 Goals
Goal 1 - Survive the Weekend
We're starting a brutal stretch of weekends where we have people coming or we're going out of town. In fact, it isn't until the month ends that we get two nights home alone. I'm more than happy with that because it means we've got fun plans with our friends and family, but it makes it almost impossible to diet when I'm eating out and drinking out for every meal. My buddy and groomsman John is coming up Friday night with his lovely friend (well, she's my lovely friend, too), Helena, and we've got a real humdinger of a weekend planned that involves a trip to the casino to watch my boy Artie Lange perform with Dave Attell and Jim Norton. Should be a hoot. Anyway, the key to surviving the weekend is being in control of the food. The instinct is always to take people out when they are in town, but as a frequent house guest myself, I know that sometimes it is nice to just hang out and be low key, especially because those weekends get so expensive. They won't be here until late Friday, so that eliminates the prospect of trouble during the first night. I will buy the stuff I need to make my world famous healthy breakfast pizza and scrounge up something or other for lunch. That leaves us with only eating out for one meal, and I can make a smart choice. The no alcohol thing isn't happening, but I'll start researching some low-cal options that don't include the words "skinny girl" or that end in "tini".
Goal 2 - Add Strength Training and Stretching to the Cardio
If I'm going to keep burning fat and building muscle, I need to do a better job of toning. I rarely stretch before we play basketball. My body hates me for that. I can count the times I've lifted weights in my life on one hand. I get so focused on the fat that I completely disregard the muscle. I've got some resistance bands at home, as well as a nice carpeted floor for push-ups and sit-ups. Here's my goal: I want to do 50 sit-ups every day and be able to do 10 real push-ups (not kidding, I'm pushing it at two right now) by next Tuesday. I would also like to try to do my yoga video at least twice to help with the stretching. Finally, I will con...errrr...lovingly convince Molly to give me a neck and shoulder rub to help keep me loose. You know, for my health.
Goal 3 - Tweet What I Eat
Alright, this sounds stupid for a number of reasons, not the least of which is that I don't really use or understand the appeal of Twitter (as you can clearly tell from my writing style, 140 characters might not be my best friend). You can follow me at jpool23. Or is it @jpool23. And what do I do with the pound sign? Is it even called a pound sign? I keep hearing "hash tag", but back in my day # = pound and hash tag = the label on the side of the bag of drugs we were shown in D.A.R.E. I don't know. Back in my day we got to the Internet through a CD-ROM we received in the mail from some company called America Online and it always made our land-line telephone ring busy. Do you realize that a child born in 1999, or the youngest version of the modern teenager, probably wouldn't get a single one of the references in that last sentence? Ugh. Anyway, back to the point. Starting tonight, before it goes in my mouth, it goes on Twitter. Might be in 140 or less characters, might be in picture form if I can figure it out. (Continued tangent: back in my day, you had to snap the picture on your disposable camera, bring the camera to a one-hour photo, find something to do for that hour, pick up your pictures, drive back home, turn on your scanner, upload the picture on your computer, dial into the Internet, run back to the store, buy a frozen pizza, pre-heat the oven, cook that pizza, and come back to the computer before a picture finished uploading to the World Wide Web. Now I can snap a picture of anything on my phone and have it on the Tweeter in 20 seconds. Damn spoiled kids and their stupid technology.) We'll see how this little experiment in accountability goes.
Tomorrow I hope to post my top 10 all-time favorite Halloween costumes I've worn (Teaser: Over half of them contain the word slutty!)
Jeff
December 25th ... -8 (235)
January 29th ... -5 (230)
February 26th .... -5 (225)
March 26th... -5 (220)
April 30th... -5 (215)
May 28th ... -5 (210)
June 25th... -5 (205)
July 23rd ... -6 (199)
It kills me to think that after working hard for 30 days I might only have a five pound result, but the math makes sense and just kind of naturally falls into place. I know there will be months on the front side where I lose more than that, but I also know that there will be times when I get closer to 200 where I might be lucky to get to five pounds. The next milestone day, November 27, is two days before I turn 31. If I can get down to 243, I'll be where I was by the Pool Party last year. By February, I should be back around where I was at the end of February of last year. That's where it fell apart last year (and really seems to fall apart every year), so the tough part will come then. For now, I'm going to enjoy life with weekly three pound losses. On to the goals.
Week 2 Goals
Goal 1 - Work Out for 30 Minutes on Five Days: A-
I'm taking a high passing mark on this one. I played basketball Wednesday, Thursday, Friday, and Monday, and our games on Thursday and Friday were full-court blood baths. I didn't do a traditional work out over the weekend, but we spent about three hours cleaning the apartment Sunday. I don't recall sitting down or not moving during that period. I'm taking the credit.
Goal 2 - 70 Ounces of Water, 50 From Water: A++
Totally nailed this one. The best part was that I probably hit the 70 ounces just on water. I still had my cup of coffee or two in the morning and a pop at night, but I had a full bladder's worth of water at all moments in between. The real shocker? I went a whole week with a single drop of alcohol. I'm not a raging alcoholic or anything, but I like to have a beer or wine with dinner one or two nights a week. I managed to cut out those empty calories without really even trying. Good job, Jeff! (Thanks! (You're welcome!))
Goal 3 - Track My Calories To See What's Really Coming In: B
I signed up for myfitnesspal and loved it. It has full recipes from different sites on there, so I don't even have to guess at ingredients. By the way, if you're looking for quality healthy recipes that don't taste like the back of a stamp, check out emilybites.com. She's Molly's go-to recipe gal. Anyway, I was tracking everything down to the calorie until I hit the weekend. I had class on Saturday and we cleaned all day Sunday, so I my brain wasn't working on the "track your calories" principle. Still, I did well with my calories and was glad to know that my calorie counting in my head was pretty close, I loved the tool, and I'll continue to use it. It even helped me catch easy fixes like using an English muffin to make my breakfast sandwich instead of two pieces of toast (I cut out 180 calories each morning just like that).
Week 3 Goals
Goal 1 - Survive the Weekend
We're starting a brutal stretch of weekends where we have people coming or we're going out of town. In fact, it isn't until the month ends that we get two nights home alone. I'm more than happy with that because it means we've got fun plans with our friends and family, but it makes it almost impossible to diet when I'm eating out and drinking out for every meal. My buddy and groomsman John is coming up Friday night with his lovely friend (well, she's my lovely friend, too), Helena, and we've got a real humdinger of a weekend planned that involves a trip to the casino to watch my boy Artie Lange perform with Dave Attell and Jim Norton. Should be a hoot. Anyway, the key to surviving the weekend is being in control of the food. The instinct is always to take people out when they are in town, but as a frequent house guest myself, I know that sometimes it is nice to just hang out and be low key, especially because those weekends get so expensive. They won't be here until late Friday, so that eliminates the prospect of trouble during the first night. I will buy the stuff I need to make my world famous healthy breakfast pizza and scrounge up something or other for lunch. That leaves us with only eating out for one meal, and I can make a smart choice. The no alcohol thing isn't happening, but I'll start researching some low-cal options that don't include the words "skinny girl" or that end in "tini".
Goal 2 - Add Strength Training and Stretching to the Cardio
If I'm going to keep burning fat and building muscle, I need to do a better job of toning. I rarely stretch before we play basketball. My body hates me for that. I can count the times I've lifted weights in my life on one hand. I get so focused on the fat that I completely disregard the muscle. I've got some resistance bands at home, as well as a nice carpeted floor for push-ups and sit-ups. Here's my goal: I want to do 50 sit-ups every day and be able to do 10 real push-ups (not kidding, I'm pushing it at two right now) by next Tuesday. I would also like to try to do my yoga video at least twice to help with the stretching. Finally, I will con...errrr...lovingly convince Molly to give me a neck and shoulder rub to help keep me loose. You know, for my health.
Goal 3 - Tweet What I Eat
Alright, this sounds stupid for a number of reasons, not the least of which is that I don't really use or understand the appeal of Twitter (as you can clearly tell from my writing style, 140 characters might not be my best friend). You can follow me at jpool23. Or is it @jpool23. And what do I do with the pound sign? Is it even called a pound sign? I keep hearing "hash tag", but back in my day # = pound and hash tag = the label on the side of the bag of drugs we were shown in D.A.R.E. I don't know. Back in my day we got to the Internet through a CD-ROM we received in the mail from some company called America Online and it always made our land-line telephone ring busy. Do you realize that a child born in 1999, or the youngest version of the modern teenager, probably wouldn't get a single one of the references in that last sentence? Ugh. Anyway, back to the point. Starting tonight, before it goes in my mouth, it goes on Twitter. Might be in 140 or less characters, might be in picture form if I can figure it out. (Continued tangent: back in my day, you had to snap the picture on your disposable camera, bring the camera to a one-hour photo, find something to do for that hour, pick up your pictures, drive back home, turn on your scanner, upload the picture on your computer, dial into the Internet, run back to the store, buy a frozen pizza, pre-heat the oven, cook that pizza, and come back to the computer before a picture finished uploading to the World Wide Web. Now I can snap a picture of anything on my phone and have it on the Tweeter in 20 seconds. Damn spoiled kids and their stupid technology.) We'll see how this little experiment in accountability goes.
Tomorrow I hope to post my top 10 all-time favorite Halloween costumes I've worn (Teaser: Over half of them contain the word slutty!)
Jeff
No comments:
Post a Comment