Monday, March 31, 2014

Road Trip...

Sunday Totals
Calories: 1850
Cardio: 65 Min Elliptical @ 5.36 Miles
Sleep: 7.5 hours
Water: 96oz

Today's Weight: 275

I woke up Friday morning and started my normal routine but around 10am things changed. I got a call that a family member in South Carolina is having chest pains and shortness of breath and they're being rushed to the hospital. I packed up the family and we started our trek back to South Carolina. 

Fortunately about an hour into the trip we find out that it's not a heart attack and that they're continuing to run test. In the end they think it was a severe panic attack and this family member was resting at home by Friday evening. We decided to continue on and just spend the weekend there and I'm happy to report that my nutrition stayed in check. I'm just glad that they're OK and it wasn't worse than it was.

After the 6.5 hour ride back I decided to hit the gym and I had a great workout. With March coming to end today I will squeeze one more workout in this month and do my totals in my update tomorrow morning. 

Have a great day.

Friday, March 28, 2014

Rolling Along...

Thursday Totals
Calories: 1471
Cardio: 40 Min Elliptical @ 3.06 Miles
Sleep: 7 hours
Water: 128oz

Today's Weight: 274

Calories again were entirely to low and to be honest I'm still not worried about it because I know they will get better but also because I'm paying attention to the way I feel. I felt great last night going 40 minutes on the elliptical and felt great the rest of the evening. Not much else to report.

Have a great day.

Thursday, March 27, 2014

Moving Along...

Wednesday Totals
Calories: 2024
Cardio: 60 Min Elliptical @ 4.54 Miles
Sleep: 7.5 hours
Water: 128oz
Grip Training: COC#1 3X5, COC#1.5 2X3, COC#2 3/4 Close.

Today's Weight: 274

Much better calorie number yesterday getting just over the 2k mark. I've continued to grip train a few times a week so I will start recording these again here as well. I still would love to close the number 2 gripper by June 1, we shall see. I went a full hour last night and my mental state wasn't that great but overall the workout went ok. 

Time to get back to work.

Wednesday, March 26, 2014

Finding My Way...

Calories: 1390
Cardio: 40 Min Elliptical @ 2.89 Miles
Sleep: 7 hours 
Water: 134oz

Today's Weight: 275

Much better workout last night and the allergies have been somewhat contained so far and I hope it stays that way for the next month. My calories were way too low and after running my numbers manually using the Harris Benedict equation to calculate my BMI I have what I feel to be a more accurate number to reach each day. I intended to get in another 400 calories last night but I just wasn't hungry. 

As I continue to lose weight it's going to be very important that I fuel my body properly because I fully intend to increase my level of activity and I can't do that at 1400 calories a day, no way! At the very minimum I should be around 2200 but ideally with 5 days plus of cardio I should be right at 2700 for two pounds a week weight loss and that number will be adjusted as I continue to lose weight. My biggest problem is eating enough calories for my two early meals so that is going to change moving forward. 

Time to get some work done, have a great day!

Tuesday, March 25, 2014

March Goal...check...

Calories: 1514
Cardio: 40 Min Elliptical @ 3.09 Miles
Sleep: 6.5 hours
Water: 128oz
BP: 120/79
Resting HR: 68

Today's Weight: 275.5

My workout flat sucked last night. I had a bad sinus headache going in and just could not shake it. Welcome to the beginning of Spring and the allergy suck for me! I've already hit my goal of 10 pounds lost for March, down 11.5 with seven days to go. It's going to be a busy day so time to get at it. 

Have a great day.

Monday, March 24, 2014

Nutrition in Check...

Ok, well I survived the four day trip to South Carolina. 

I left on Thursday morning with my weight at 277 and this morning I was 276 pounds. I passed on so much good food it's ridiculous. Saturday morning was the hardest as others were diving into pancakes and french toast I was enjoying my egg white omelet with spinach, onions, mushrooms, chicken and sliced tomatoes. The omelet was fantastic though! 

Calories: 1798
Cardio: 40 Min Elliptical @ 3.15 Miles
Sleep: 6 hours
Water: 110oz
Weight: 277

So it's back to my regular updates.  Have a great day.

Wednesday, March 19, 2014

Same Stuff, Different Day...

Calories: 1427
Cardio: 40 Min Elliptical @ 3.43 Miles
Sleep: 6 hours
Water: 128oz

Today's Weight: 276.5

Wow the scale weight is starting to just drop like a rock. My calories again yesterday were way too low as I should be just over the 2100 mark. Almost an exact blueprint from Monday as I felt great all day and my workout went well. I've said it before but I'm not worried about a few low calorie days in the scheme of things. 

Have a great day.

Tuesday, March 18, 2014

Scale Movement....

Monday Totals
Calories: 1418
Cardio: 40 Min Elliptical @ 3.47 Miles
Sleep: 6.5 hours
Water: 112oz

Today's Weight: 278.5

Well hello 270s!  My calories were a bit too low yesterday but I have to say I felt good all day and had plenty of energy for my workout session last night. Lots to do today so just a short update.

Have a great day.

Monday, March 17, 2014

Nasty Scale...

Calories: 1936
Cardio: 60 Min Elliptical @ 4.41 Miles
Sleep: 6 hours
Water: 48oz
Weight: 281

Calories: 1890
Cardio: 60 Min Elliptical @ 4.66 Miles, 20 Min Stationary Bike @ 4.17 Miles
Sleep: 9 hours
Water: 48oz
Weight: 280.5
Resting HR: 64

Calories: 2140
Cardio: REST DAY
Sleep: 9.5 hours
Water: 128oz
Weight: 281
Resting HR: 69
Blood Pressure: 118/75

Today's Weight: 280.5

It's official my scale hates me.  I thought for sure I would be down below 280 by the end of the weekend but as you can see still hovering at 280ish. I'm not sure I would consider this a plateau as I did consume a lot of sodium and as you can see I also did not consume my normal water amount until Sunday. 

Last 7 Days

However, I'm still ahead of the game for March as we just went over the halfway mark and I'm down 7 pounds for the month so I'll take it. One thing I still need to do is take some measurements of my neck, waist, hips, and wrists, I'll get on that tonight. I also will eventually be recording my bodyfat % here using a 3 point skin fold test, should be interesting. 

I took my resting heart rate Saturday and recorded the lowest number yet with 64 beat per minute which I haven't seen in quite a while. After taking my blood pressure on Sunday I found a pretty cool app called BP Watch which I will be using to help track my blood pressure for a while. 

This week will be a little bit more challenging as I have to head back to South Carolina on Thursday to get my house ready for sale which is a long time coming and huge relief to finally start that process. The good news is because I joined Anytime Fitness I can still workout at the one in SC so no excuses. The big challenge will be food and I intend to stay away from the restaurants as much as I can and plan and prepare ahead of time. 

Have a great Monday.

Friday, March 14, 2014

Evil Scale Weight...

Thursday Totals
Calories: 1733
Cardio: 60 Min Elliptical @ 4.48 Miles
Sleep: 7 hours
Water: 96oz

Today's Weight: 281

I love how the scale like to keep things interesting. I thought I might see a 279 this morning but I guess I'm holding on to some water. I did have a fairly high in sodium dinner last night which is probably the cause of the one pound added weight this morning. The cardio session last night went much better than the night before but I still fought the urge to just not get it done. 

Have a great day.

Thursday, March 13, 2014

New Protein...

Wednesday Totals
Calories: 1573
Cardio: 41 Min Elliptical @ 3.05 Miles
Sleep: 6.5 Hours
Water: 128oz

Today's Weight: 280

My workout last night flat out sucked. It just seem to drag on and on and I just wasn't in to it. Nothing physical all 100% mental! My new protein powder cam last night. I was a big user of AtLarge Nutrition Nitrean and Opticen but recently wanted to find another Protein blend to try. I decided to give Beverly International's UMP a try and I have to say it is awesome. The taste is really amazing and the stats are OK. 

Proteins In UMP - 80:20 Casein:Whey
Milk Isolate 
Calcium Caseinate - This is a cheaper form of Casein. I'd rather see Micellar Casein as it's not altered. At this stage of my journey I'm OK with Caseinate.
Whey Concentrate
Whey Isolate
Egg White

It does have Maltodextrin in it which at this stage I'm ok with. Here are the stats on 1 Scoop of Chocolate:

Calories: 120
Fat: 3.5g
Saturated Fat: 1g
Cholesterol: 5mg
Sodium: 200mg
Potassium: 310mg
Carbohydrates: 4g
Fiber: 1g
Sugar: 0g
Protein: 20g
Calcium: 276mg
Iron: .1mg
Magnesium: 122mg 

Again, I can't say enough about the taste it is amazing and I highly recommend.

Have a great day.

Wednesday, March 12, 2014

A day of yawning...

Tuesday Totals
Calories: 1518
Cardio: 40 Min Elliptical @ 3.16 Miles
Sleep: 5.5 hours
Water: 96oz

Today's Weight: 280.5

My calories were a bit low yesterday but I have to say I wasn't hungry and I didn't lack any energy during my cardio session, all felt great. Getting enough sleep is still a challenge and I wish I had something to blame like before but this time it was me just watching TV and not going to bed. Anywho, lots to do today and I hope everyone has a great day.

Tuesday, March 11, 2014

Monday blues...

Monday Totals
Calories: 1826
Cardio: Rest Day
Sleep: 7 hours
Water: 96oz
BP: 127/80
Resting HR: 67

Today's Weight: 282

Things are rolling along as I approach the 270s. Not much to report as I decided to take another rest day, just wasn't feeling it. I have noticed at this stage my clothes are really started to feel loose and my pants this morning are only being held up because of my belt which all my belts are on the last holes. I'm trying to hold off as long as I can before getting anything new because I am shrinking quickly. These are problems I'm sure happy about by the way. 

Have a great day.

Friday, March 7, 2014

A new day...

Thursday Totals
Calories: 1800
Cardio: 20 Min Stationary Bike @ 4.05 Miles
Sleep: 5 hours
Water: 96oz
Resting HR: 73

Today's Weight: 286

The last few days I've been struggling with sleep and it really affected my workout last night. I was feeling a bit run down so I stopped after 20 min on the bike. My scale weight was also up a pound this morning but I believe that to be too much sodium in the diet. I think it's time to really dial the nutrition in and get laser focused. 

Have a great day.

Thursday, March 6, 2014

Cardio Central...

Wednesday Totals
Calories: 2028
Cardio: 60 Min Elliptical @ 4.2 Miles, 20 Min Stationary Bike @ 4.65 Miles
Sleep: 7 hours
Water: 96oz
Blood Pressure: 121/72
Resting HR: 69

Today's Weight: 285

I had another solid cardio session last night. My eating was much better yesterday than the day before and today is going to be even better. I'm very pleased with my blood pressure numbers over the last week. I had my blood pressure taken at a doctors office late last summer and it was 148/91 and again in November it was 144/89 and my resting heart rate was an average 89-92. So, to see the numbers I did yesterday is just awesome. 

Have a great day.

Wednesday, March 5, 2014

Long Day, Finished Strong...

Tuesday Totals
Calories: 2398
Cardio: 60 Min Elliptical @ 5.13 Miles
Sleep: 6 Hours
Water: 96oz
Resting HR: 76

Today's Weight: 285.5

I actually ate pretty horrible yesterday. I ate out lunch and dinner meals and while it could have been a lot worse it really wasn't what I should have been eating. My bastard coworkers wanted to do the local Chinese buffet and I had teriyaki chicken, baked chicken, roasted chicken, and just over a cup of fresh cut green beans. All of which were bathed in various sugary sauces that really destroy any decent numbers. I did stay within my calorie range but I need to start making better choices. 

My workout was really intense, well, intense for me. I pushed it as hard as I could go on that stupid Elliptical and averaged about 11:41 per mile and finally hit the 5 mile mark in 60 min. Tonight will be at an easier pace but I may go longer. 

Have a great day.

Tuesday, March 4, 2014

Marching On...

Monday Totals
Calories: 1779
Cardio: 61 Min Elliptical @ 4.69 Miles
Sleep: 6.5 hours
Water: 80oz
Resting HR: 72

Today's Weight: 284.5

I didn't get to the gym until after 9pm last night but my cardio felt good. I was thinking that maybe in another week or so I will shift my cardio to early morning and then start throwing in some strength training a few days week, three at the most. I'm not sure yet because I'm liking the consistency right now, we shall see. I also still need to clean up what I'm eating as I have lots of room for improvement there. It's going to be a busy day, back to work.

Have a great day

Monday, March 3, 2014

New Month...

Calories: 1737
Cardio: REST
Sleep: 8 hours
Water: 80oz
Weight: 286.5

Calories: 2323
Cardio: REST
Sleep: 8.5 hours
Water: 64oz
Weight: 287

Calories: 2686
Cardio: 62 Min Elliptical @ 4.7 Miles, 40 Min Stationary Bike @ 8.8 Miles
Sleep: 9 hours
Water: 80oz
Weight: 286
Blood Pressure: 133/80
Resting Heart Rate: 72

Today's Weight: 285.5

Total Weight Loss: 24.5

February Weight Loss

February Exercise Min.

Good morning. Very happy with my February totals with another 10 pound month. I feel like I kicked up the workouts from January and the plan will be to really fire it up for March. I'm going to continue to shoot for another 10 pounds and by April first I should be right around 275. I also will be recording my blood pressure and resting heart rate this month. I'm going to record it at least three times a week and as you see I started that on Sunday. These measurements are taken when I first wake up to get an accurate resting measurement. Time to get some work done.

Have a great day!