a2stud2's Diary- Getting rid of my college gains

Saturday, May 10th, 2008

Morning Weight (unofficial): 231.5 lbs
Morning Body Fat % (unofficial): 28.3%

Meals

Breakfast
Honey Nut Cheerios (330 calories)
Tea (25 calories)

Lunch
Leftover Chinese (850 calories)
Water

Snacks
Strawberries (50 calories)
Strawberry-Banana Protein Smoothie (275 calories)
Two Fish Oil Capsules (25 calories)

Dinner
Rice (100 calories)
Cucumber (8 calories)
Salmon (400 calories)

Total Calorie Count- 2113 calories

Exercise
Off Day

Thoughts and Impressions
Went to the store today, so my breakfasts and snacks should start to improve.
 
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Sunday, May 11th, 2008

Morning Weight (unofficial): 232 lbs
Morning Body Fat % (unofficial): 24.3%

Meals

Breakfast
Omelette with Toast (550 calories)
Tea (25 calories)

Lunch
Italian Mother's Day Lunch (1000-1500 calories)- Big lunch. Lots of calories. Can't tell for sure, but it might even be more :(. One time thing though.

Snacks
Strawberry-Banana Protein Smoothie (220 calories)
Two Fish Oil Capsules (25 calories)
Ice Cream (600 calories)

Dinner
Rice (100 calories)
Chicken (300 calories)
Cucumber (8 calories)

Total Calorie Count- 2828-3328 calories

Exercise
20 minutes shooting hoops
30 minutes elliptical

Thoughts and Impressions
Weight hasn't changed since Wednesday (well it has, but it is in a symmetrical pattern). Not really thinking too much into it, as I just started. Also, I can't really pay too much attention to the Body Fat %, the scale did some weird things today. What's good is that the five-day moving average normalizes it.

Huge eating day, especially with Mother's Day. This should be a one time thing. Also, as you can tell, I have a sweet tooth for ice cream.
 
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Monday, May 12th, 2008

Morning Weight (unofficial): 231 lbs
Morning Body Fat % (unofficial): 27.5%

Meals

Breakfast
Kashi Go Lean Cereal (420 calories)
Strawberries (50 calories)
Water

Lunch
Salmon Sandwich (390 calories)
Chili (150 calories)

Snacks
Half a muffin (350 calories)
Orange (50 calories)
Two Fish Oil Capsules (25 calories)
Pita Bread and Hummus (100 calories)

Dinner
Subway (1835 calories)

Total Calorie Count- 3370 calories

Exercise
Off-Day

Thoughts and Impressions
Interesting the way things work. I lose weight even after my big eating day yesterday.

Tried Kashi Go Lean. Did not really like it at all. Seemed kind of bland, even after I added the strawberries. I think I'll need to eat less of it and add more fruits and sides.

Lots of dumb unreasonable calories today. Muffin shouldn't have happened, and Subway should only be a 6" from now on. I like that I write this stuff down now. It lays everything out for me and allows me to make changes on the fly. Being at home has a large variety of food, stuff that I never get at college (such as the muffin), and alot of times its within easy reach. I got to make sure I'm not tempted.
 
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Tuesday, May 13th, 2008

Morning Weight (unofficial): 231.5 lbs
Morning Body Fat % (unofficial): 27.7%

Meals

Breakfast
Organic Raisin Bran (600 calories)
Water

Lunch
Ham and Cheese Sandwich with Mustard (590 calories)
Water

Snacks
Strawberry-Banana Protein Smoothie (275 calories)
Two Fish Oil Capsules (25 calories)
Half a muffin (300 calories)

Dinner
Chicken Wrap (400 calories)
Sushi (200 calories)
Cucumber (16 calories)

Total Calorie Count- 2406 calories

Exercise
10 minutes shooting hoops
Strength Training
30 minutes elliptical

Thoughts and Impressions
Gained half a pound today, which was expected after my eating the past few days. However, what's good is that my Five-Day Moving Average keeps slowly creeping down, meaning I'm losing weight even when daily fluctuations are normalized.
 
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Wednesday, May 14th, 2008

Morning Weight (unofficial): 231.5 lbs
Morning Body Fat % (unofficial): 26.0%

Meals

Breakfast
Kashi Go Lean (140 calories)
Fage Yogurt (60 calories)
Six almonds (50 calories)
Orange (50 calories)
Water

Lunch
Carrots (25 calories)
Chicken (400 calories)
Mashed potatoes (250 calories)

Snacks
Orange (50 calories)
Strawberry-Banana Protein Smoothie (275 calories)
Two Fish Oil Capsules (25 calories)
Ice Cream (550 calories)

Dinner
Rice (150 calories)
Chicken (500 calories)
Cucumber (8 calories)

Total Calorie Count- 2533 calories

Exercise
20 minutes shooting hoops
30 minutes elliptical

Thoughts and Impressions
For breakfast I had one of the combos the nutritionist recommended. It was really filling, and made the Kashi Go Lean much more bearable.
 
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Thursday, May 15th, 2008

Morning Weight (unofficial): 231 lbs
Morning Body Fat % (unofficial): 26.6%

Meals

Breakfast
Organic Raisin Bran (600 calories)
Water

Lunch
Salmon/Turkey Sandwich (590 calories)

Snacks
Two Mozzarella Cheese Sticks (120 calories)
Orange (50 calories)
Two Fish Oil Capsules (25 calories)
Ice Cream (550 calories)

Dinner
Rice (100 calories)
Chicken (350 calories)
Cucumber (8 calories)

Total Calorie Count- 2393 calories

Exercise
Off-day

Thoughts and Impressions
Nothing too special going on today.
 
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Friday, May 16th, 2008

Morning Weight (unofficial): 230 lbs
Morning Body Fat % (unofficial): 25.4%

Meals

Breakfast
Honey Nut Cheerios (250 calories)
Water

Lunch
Carrots (25 calories)
Two Flour Tortillas with Tomato Sauce and Cheese (390 calories)

Snacks
Strawberry-Banana Protein Shake with Peanut Butter (330 calories)
Two Fish Oil Capsules (25 calories)
Ice Cream (550 calories)

Dinner
Four Trader Joe's Seafood Crab Cakes (120 calories)
Pasta (400 calories)

Total Calorie Count- 2090 calories

Exercise
10 minutes shooting hoops
Strength Training
30 minutes elliptical

Thoughts and Impressions
Well, I definately understand the whole scale watchers mentality thing now. The first time I stepped on I was at 229/24.6%, and I was thinking "no way I lost two pounds", especially after being consistently in the 231-232 range for the week. Then I stepped on it again and got 230/25.4%, and stepped on it a few more times and kept getting 230. Oh well, it was good seeing something under 230 on the scale for the first time in six months, even if it wasn't real :). Shouldn't be too long until I'm there officially.

What's really motivating are the five-day moving averages. Weight, Body Fat, and Fat Lbs are all on a downward trend, and Lean Mass is staying the same, which is what I want.

Added peanut butter to the shake because the nutritionist said I should add some to add fat to make it a well-rounded drink. However, she also said I could add almonds on the side, which I think I will do from now on, since it affected the taste too much.
 
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Weekly Recap (May 9-16)

Pounds lost: 3 (from 233-230)

I feel the pounds lost is deceptive. The 233 from last week is should have been lower (231.5 is what is was the day before and after). That's why I like to weigh myself everyday. The five-day moving average decreased by 1.5 lbs this week.

I think the exercise has been going well. This week I have increased the intensity, and for some reason I have been running faster after it. I feel like I really exerted myself after the elliptical now. It really shows on days when I shoot hoops before and after. I feel my shooting percentage drops drastically, and I can feel that in my second shooting session I feel like I'm using all arms on the shot.

Diet has been improving. The first part of the week through me off. My breakfasts have improved, so have the snacks except for the muffins and ice cream. Good progress.

Goal for the week is to improve diet even further and to keep between 2000-2500 calories.
 
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Saturday, May 17th, 2008

Morning Weight (unofficial): 230 lbs
Morning Body Fat % (unofficial): 26.9%

Meals

Breakfast
Honey Nut Cheerios (350 calories)
Water

Lunch
Chili (640 calories)
Water

Snacks
Mango-Banana Smoothie (150 calories)
Granola Bar (100 calories)

Dinner
Chicken Burger (500 calories)
Pizza (1500 calories)

Total Calorie Count- 3240 calories

Exercise
Off-day

Thoughts and Impressions
Went to a baseball game in a suite. Friends offered me food and I didn't turn it down, so the big dinner. Big exception (like the Mother's Day).
 
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Sunday, May 18th, 2008

Morning Weight (unofficial): 231 lbs
Morning Body Fat % (unofficial): 26.8%

Meals

Breakfast
Honey Nut Cheerios (350 calories)
Water

Lunch
Cheese/Tomato Sauce on Wrap (200 calories)
Strawberries (50 calories)

Snacks
Strawberry-Banana Protein Shake with Yogurt (400 calories)
Ice Cream (600 calories)

Dinner
Pot Stickers (350 calories)

Total Calorie Count- 1950 calories

Exercise
5 minutes shooting hoops
30 minutes elliptical

Thoughts and Impressions
Good news and bad news from exercising...

Bad news: The courts were being used for middle school leagues, so I could only shoot for a few minutes.

Good news: Went faster and harder than ever on the elliptical. Maybe because I had energy from not shooting hoops.
 
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Monday, May 19th, 2008

Morning Weight (unofficial): 230 lbs
Morning Body Fat % (unofficial): 28.9%

Meals

Breakfast
Honey Nut Cheerios (350 calories)
Water

Lunch
Cheese/Tomato Sauce on Wrap (370 calories)

Snacks
Two Mozzarella Cheese Sticks (120 calories)
Orange (50 calories)

Dinner
Pizza (1500 calories)

Total Calorie Count- 2390 calories

Exercise
Off-day

Thoughts and Impressions
Had come home late, and parents had ordered in pizza, so that was all that was for dinner. Don't really feel too bad about it since I barely had any calories up to that point, but they were bad calories.
 
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Tuesday, May 20th, 2008

Morning Weight (unofficial): 229 lbs
Morning Body Fat % (unofficial): 25.6%

Meals

Breakfast
Honey Nut Cheerios (500 calories)

Lunch
Leftover Catered Food (1000 calories)

Snacks
Strawberry-Banana Protein Shake (350 calories)
Six almonds (50 calories)
Two Fish Oil Capsules (25 calories)
Strawberries (100 calories)

Dinner
Salmon (350 calories)
Pita Bread (75 calories)
Cucumber (16 calories)

Total Calorie Count- 2466 calories

Exercise
10 minutes shooting hoops
Strength training
30 minutes elliptical

Thoughts and Impressions
Just a note. Though my recorded weight is 229. I won't make any calls (in terms of goals, or short term goals, or "finally under X" until the five-day moving average shows it, which for the "finally under 230", would occur tomorrow if I am under 230 tomorrow.

For lunch, it was leftover catered food which consisted of chicken, three shrimp, and these beef asparagus things. I honestly didn't know how it was prepared, so I am overestimating my calorie count (which I try to do anyways).

Added yogurt to my shake, so thats why the calorie count is higher.

In terms of exercise, I bumped up a few of the weights, and I felt like I did when I first started, so thats good. It also means I'm not getting weaker. Also, in terms of the elliptical, I still had the same time of session that I had on Sunday, even though I felt worn out. Also, I notice that when I do slow down, I'm still going at a high pace, even higher than the highest I've gotten when I started. I uncover the heart rate, just so I can manage my pace based on that.
 
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Wednesday, May 21st, 2008

Morning Weight (unofficial): 228.5 lbs
Morning Body Fat % (unofficial): 26%

Meals

Breakfast
Kashi Go Lean (200 calories)
Six Almonds (50 calories)
Strawberry Greek Yogurt (150 calories)

Lunch
Open Faced Turkey Sandwich (242 calories)

Snacks
Two Fish Oil Capsules (25 calories)


Dinner
3 slices of pizza (1500 calories)

Total Calorie Count- 2167 calories

Exercise
20 minutes shooting hoops
30 minutes elliptical

Thoughts and Impressions
Okay, now I can make the call that I am under 230 lbs :). Hopefully, I won't ever see that number on a scale again (well, paired with that body fat%).

I really like logging my calories, as I try to be reactive in terms of what I eat. So, for example, today I know I had a lot of calories to spare, so I could afford to have one more slice of pizza.
 
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Thursday, May 22nd, 2008

Morning Weight (unofficial): 228.5 lbs
Morning Body Fat % (unofficial): 25.7%

Meals

Breakfast
Kashi Go Lean (210 calories)
Fage yogurt (60 calories)

Lunch
Chimichanga (350 calories)

Snacks
Strawberry-Banana Protein Shake (350 calories)
Six almonds (50 calories)
Two Fish Oil Capsules (25 calories)
Ice Cream (600 calories)

Dinner
Salmon (340 calories)
Crab Cakes (120 calories)

Total Calorie Count- 2105 calories

Exercise
Off-Day

Thoughts and Impressions
None today
 
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Morning Weight (unofficial): 229 lbs
Morning Body Fat % (unofficial): 24.7%

Meals

Breakfast
Kashi Go Lean (210 calories)
Strawberry Greek Yogurt (170 calories)

Lunch
Chimichanga (350 calories)

Snacks
Strawberry-Banana Protein Shake (350 calories)
Two Fish Oil Capsules (25 calories)

Dinner
Subway (1160 calories)

Total Calorie Count- 2265 calories

Exercise
10 minutes stationary bike
Strength Training
30 minutes elliptical

Thoughts and Impressions
Scale was very weird this morning. I kept getting readings of 229.5 or 230.5, and I got 230.5 a few times, and I knew that couldn't be realistic. So, I just waited 15 minutes and did it again, and got readings of 230 or 229, with 229 being more common. I'm feeling extra motivated today because of the high reading. I also do feel like I'm seeing a pattern on the scale, of like 2-3 days big losses, and then 3-4 days of moderate gains or staying the same. The five-day average is slowly creeping down though.

Was in the mood for Mexican, and wanted to make a homemade burrito, but didn't have the supplies, so just made a chimichanga instead.

The courts were full for basketball, so I just did 10 minutes on the stationary bike instead.
 
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Weekly Recap (May 16-23)

Pounds lost: 1 (from 230-229)

However, by the moving average, it is two pounds (from 231-229).
 
Saturday, May 24th, 2008

Morning Weight (unofficial): 228.5 lbs
Morning Body Fat % (unofficial): 28.3%

Meals

Breakfast
Fiber One Cereal (180 calories)
Multigrain Cheerios (110 calories)

Lunch
Open-Faced Turkey Sandwich (230 calories)

Snacks
Orange (50 calories)
String Cheese (120 calories)
Two Fish Oil Capsules (25 calories)
Ice Cream (600 calories)

Dinner
Chimichanga (350 calories)

Total Calorie Count- 1665 calories

Exercise
Off-Day

Thoughts and Impressions
Tried two of those sample-sized boxes of cereal for breakfast today.

Barely had any calories today. Needed to eat ice cream just to get to some reasonable level.
 
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Sunday, May 25th, 2008

Morning Weight (unofficial): 228 lbs
Morning Body Fat % (unofficial): 25.4%

Meals

Breakfast
Pancakes (700 calories)

Lunch
Chimichanga (350 calories)

Snacks
Two Fish Oil Capsules (25 calories)
Carrot Bread (200 calories)

Dinner
Chili (550 calories)

Total Calorie Count- 1825 calories

Exercise
20 minutes shooting hoops
30 minutes elliptical

Thoughts and Impressions
Tried something new on the elliptical. I calculated my resting heart rate, and noticed it was lower than I thought. Therefore I was getting my heart rate a tad bit higher than I should have been. So, I decided to go with a range of 160-170, and go all out until I got to 170, and then slow down until I got back down to 160, and go all out again. Kind of like interval training. I noticed I didn't exert as much effort, but went further, so I think it was a lot more efficient than what I did earlier. It also makes the elliptical more fun.
 
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Monday, May 26th, 2008

Morning Weight (unofficial): 229 lbs
Morning Body Fat % (unofficial): 26.2%

Meals

Breakfast
Kashi Go Lean (200 calories)

Lunch
Open-Faced Turkey Sandwich (250 calories)

Snacks
Two Fish Oil Capsules (25 calories)
Strawberry-Banana Protein Shake (275 calories)
Ice Cream (600 calories)

Dinner
Cucumber (16 calories)
Chicken Wrap*2 (650 calories)

Total Calorie Count- 2016 calories

Exercise
Off-Day

Thoughts and Impressions
None
 
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Tuesday, May 27th, 2008

Morning Weight (unofficial): 227 lbs
Morning Body Fat % (unofficial): 25.3%

Meals

Breakfast
Raisin Bran (400 calories)

Lunch
Chimichanga (350 calories)

Snacks
Strawberry-Banana Protein Shake (350 calories)
Two Fish Oil Capsules (25 calories)
Muffin (700 calories)
Dinner
Chicken Salad and Bread (980 calories)

Total Calorie Count- 2805 calories

Exercise
10 minutes shooting hoops
Strength Training
30 minutes elliptical

Thoughts and Impressions
What's really interesting is that I lost two pounds overnight. I know alot of daily fluctuation is water retention, so I then looked up that a liter of water weighs 1 kg, or 2.2 lbs (which I know we learned back in HS chem, haha), so since I'm drinking 3-4 liters a day in water (along w/ whatever water I get from food), thats putting on about 6.5-9 lbs of water, so I'm sure not all of that clears out of the system. So, I don't know, maybe all the water weight from the last week (in which I was fluctuating between 228-229 lbs), finally dropped to reveal a more true weight.

That's also what I've noticed on my graph over the past few weeks. I've had my losses in about 4 big drops that occur over 2-3 days (or in this case, 1), but I go steady for the other part of the week. It's kind of interesting. This also motivates me to keep doing what I'm doing. Also, I'm right on track of where I wanted to be at this point, so that's motivating as well.
 
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