Bert's Weight Loss Diary

bertjo44

bertjo44

New member
November 2, 2008
Weight 310
I am counting tomorrow as day one since I didn't eat right over the weekend but I started back to gym on Thursday (10/30/08)
I had planned to start my 'diet' on Monday so as usual I did horribble today b/c I let myself have whatever I wanted since it was to be my last day. This is the type of thinking that does me in. Well, just have to do better tomorrow. I can't do much worse. I will not list my drinks unless I drink something other than water or diet soda. Also, I will just list sets of weights for body-parts though I'm keeping a more detailed journal on paper.
 
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Bert,

I know exactly what you mean by this time of thinking. That seems to be what happens to me every time I "cheat". I never can stop with just a little snack or something and I lose control and overeat. That's why for me I'm not going to have cheat days, at least, until I'm really close to my weight goal.

I'm sure you can do better today. What is your diet looking like? What are your plans at the gym?

Today I was going to ride my bike to work but my friend that borrowed my bike messed up the handle bars and I need to get my tools out of storage so I can fix it before I can ride.

Good luck today, Adam
 
burt...i know how you feel...but i guess i just put tomorrow behind me...cuz it is what it is and i cant change the past but i can control the present and look to the future

i have been trying for years to get my binge habits under control....i didnt quit trying..i started at the beg of october and i am doing great..and the more time i get under my belt the stronger i feel. one thing that changed me this time is that i am making alot of diff types of veggie soup for when i get the cravings....i start with a base of beef broth/stewed tomatoes and then add different spices/veggies etc. i found that if i buy the prepackaged or precut up veggies in the fresh food section, i can just throw them in the broth and simmer. then i bought some disposable containers with lids and i fill them up to grab to go to work. seriously this has helped...someone said "ewe not the cabbage soup diet"..no way, i am not d-u-m (b), it just seems to help my cravings......then i am recording every morsel i put in my mouth..(argh, painful but eyeopening)...

anyway..i am rambling rambling

best wishes for you ... one minute at a time :)

Karebare
 
Thanks for the replies. I like the soup idea. I made some brunswick stew this weekend that turned out really good (if I do say so myself :blush5:). It was pretty healthy and made enough to have leftovers to freeze. I tried the cabbage soup (not the diet, just the soup) and didn't really like it.

My gym plans are (for now) to go five days a week and start with 30 mins of cardio then train 2 body parts. I don't have a specific diet other than to eat balanced and healthy. I am going to use a little Whey Protein as I want to limit my calories but ensure enough protein to grow some muscle. I'll probably just have 1 shake after workout or maybe 1/2 before and 1/2 after. I had planned on Mon - Fri but was forgetting my wife takes our son to a social group on Monday's so I leave work early to babysit for a while.

Another issue I didn't mention is lunch. My work buys lunch for the salaried staff every day so that can be tough. I can get a salad or decent sub most places but when they get Chinese or 5 Guys Burger's and Fries it isn't so easy.

Today:

Breakfast: med size bowl of Kashi Cinnamon Harvest Cereal (I don't like cereal per se but this isn't too bad, I'll probably do eggs or a peanut butter sandwich on whole wheat some days)

Lunch: A chef salad with Olive Oil & Balsamic Vinagrette Dressing

Dinner: Two chicken fajitas (chicken, a little cheddar, salsa, banana peppers, onions, ww tortilla). I love these and could eat them just about every night. Also, some steamed broccoli w/ vinegar, love this too.

Two fajitas may have been more than I should have had. None of the kid's hot dogs or tater tots though, so I'm happy about that. Also, just did 25 mins on the treadmill. Now, I have to be strong and have no or only a small healthy snack during the football game.
 
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Decent day today, though I probably ate a little too much dinner.

Breakfast: 3 boiled eggs w/ a little mayo, slice of whole wheat toast, milk
Lunch: Grilled Chicken Salad (lettuce, chicken, green pepper, banana pepper, tomato, cukes, olives, onion, ranch & balsamic vinagrette dressings)
Snack: Protein bar, a little beef jerky.
Snack (post work out): Protein shake
Dinner: Spaghetti, corn on the cob

10 mins warm-up on treadmill
8 sets for chest
7 sets for tri-ceps
 
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Day three.

Breakfast: 3 egg & cheese omelette, salsa, ww tortilla
Lunch: Turkey & cheese sub on ww roll
Snack: 2 -3 oz beef jerkey
Dinner: Spaghetti w/ a little cheese and hot sauce, spinach w/ vinegar
Snack: tuna, triscuits (I am feeling guilty about this, did I really need it?)

I need to cut out or at least back on the cheese.

25 mins on treadmill
3 sets of crunches
3 sets of leg raises

I had planned on doing more cardio but my calves got so tight. I have a long way to go but feel good about my start.
 
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Day 4:

Breakfast: 3 eggs, 2 oz cheese, salsa, ww tortilla, milk
Snack: banana
Lunch: Applebees chicken fajita roll-up, veggies
Snack: Protein Bar
Dinner: Spaghetti (again), green beans
Snack: almonds

10 mins warm-up on treadmill
8 sets for back
7 sets for biceps




I thought I was doing good for lunch b/c I got veggies instead of fries but looks like the roll-up has a lot of calories and carbs from what I can find on the internet. Why didn't I think to order from their WW Menu section.
 
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bertjo44 said:
Day 4:

Breakfast: 3 eggs, 2 oz cheese, salsa, ww tortilla, milk
Snack: banana
Lunch: Applebees chicken fajita roll-up, veggies
Snack:
Dinner:




I thought I was doing good for lunch b/c I got veggies instead of fries but looks like the roll-up has a lot of calories and carbs from what I can find on the internet. Why didn't I think to order from their WW Menu section.
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Your doing good man, it's all a step in the right direction.

Did you say you ran for 3.5 minutes? That's good that you ran but if I were you I would avoid running until your a little lighter. It would be a lot more beneficial for you to do a lower impact exercise (biking, hiking, walking fast) for a longer period.

Personally, I like biking. It's a lot easy on your joints and it still requires a good amount of effort when your a big guy to get going.

Glad to see you still battling, keep up with it.

Adam
 
Hey Thanks Adam,

I did 25 mins total but I ran for only 3.5. I had planned on doing at least 30 mins but my calves got tight, I think b/c of the running. I only planned on running 3 - 4 to get my heart rate up and I want to work my way up from there. I'm not pushing it much yet since I am so out of shape. I worked my back tonight and that always wears me out. So, how are you doing?
 
bertjo44 said:
Hey Thanks Adam,

I did 25 mins total but I ran for only 3.5. I had planned on doing at least 30 mins but my calves got tight, I think b/c of the running. I only planned on running 3 - 4 to get my heart rate up and I want to work my way up from there. I'm not pushing it much yet since I am so out of shape. I worked my back tonight and that always wears me out. So, how are you doing?
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I just updated my diary about how I'm doing. I'd say, it's going better then expected. I've had a couple fub ups, like the subway today GRRr, but nothing terrible. I think a lot of the "dieting" is more a psychological battle then a physical one. It's really important to be around positive people and keep up confidence in yourself that your gonna succeed.

That's awesome you did that long on a treadmill, congrats man. A lot of skinny people don't realize how hard it is to move a big body like mine and yours. They just see you run for a short period of time and think "well of course he doesn't lose weight, he stopped after 3 minutes" but the equivalent energy it took for you to move that much weight was much more then it would be for a lighter person.

Your going to a gym right? Have you tried the elliptical machines yet? When I was going to a gym I loved that machine. It lets you work really hard to get your heart rate up but at the expense of your calves, joints, knee pain.

Adam
 
Day 5 - Its a Good Day

Breakfast: 3 eggs, salsa, ww tortilla (note, no cheese :biggrinjester:)
Snack: protein bar
Lunch:Blackened Fish Wrap (fish, rice, black beans, corn), mixed fruit, cole slaw
Snack:banana, protein shake (post-workout)
Dinner:2 small ham & swiss sandwiches, vegetables, pasta salad, 2 celery sticks w/ pb
Snack:

20 mins on tread mill (3 running)
8 sets for legs


My first weigh-in since joining the forum and I lost 5 lbs. :hurray:
 
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Congrats on the 5 pounds!! :hurray:

One suggestion... Plan like an anal engineer!!! Make a nutrition plan, make a cardio plan, make a weight lifting plan, then put those plans to use, and track them. It might seem overwhelming at first, but it just becomes routine after a while. I plan each workout, then compare it to what I actually end up doing. If you get a system down, 1/2 hour on a Sunday is all it takes to plan the entire week!! Great progress so far, and keep up the good work!
 
Thanks, that is good advice. I had 'planned' to 'plan' more but hadn't yet. The one other time I did really good I had a detailed plan made for me (it was called Apex) and it worked great, so your right. Hopefully this weekend I can work on that. I do have spreadsheets that I fill out daily but not pre-planned. I was just thinking that the hardest part will be lunch b/c work buys our lunch but that gave me a good idea. I should make a list of what to have them order from each place they go so I am not tempted by the wrong thing.
 
Excellent plan for your lunches!!! I wish I could do that for all my meals and snacks!!! What a great way to take cravings and temptation out of the equation!
 
Day 6

Breakfast: 3 eggs, salsa, 2 oz cheddar cheese, ww tortilla, milk
Snack:
Lunch:tuna salad (onion, pickle, pepper relish, almonds, mayo), triscuits
Snack: protein shake, 6" sub (chicken, provolone, lett, tom, pickle mustard)
Dinner: 3 slices PJ's Chicken Club Pizza (hold the bacon, light cheese, ww crust)
Snack:

1 hour raking leaves
10 mins warm-up on treadmill
10 sets for shoulders

Dinner wasnt' the best (health wise) but it sure tasted good. Family wanted pizza so I figured with the ww crust and chicken it wasn't too bad. I got pretty good activity in today.
 
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Day 7

Breakfast: 3 eggs, salsa, ww tortilla
Snack:
Lunch: grilled steak, 2 small baked potatos w/ butter, light beer. 6 malted milk balls
Snack:
Dinner:turkey sandwich on ww, dill pickle, cube of 2% cheese, triscuits
Snack: apple slices with some low sugar peanut butter

Rest day (thank goodness, I'm tired).
 
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bertjo44 said:
I love salsa on about anything (love spicey stuff). A breakfast burrito is very handy. You should try it.
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Oooh, somehow I missed the burrito connection and just was thinking you plopped eggs on your plate and dumped salsa on top. Oops.

Spicey stuff is good! I put Cayanne pepper on just about everything I eat!
 
My boyfriend totally puts salsa on his eggs! Don't worry, you're not weird. Keep it up. Your gym trips inspire me :) i think i'll go tonight!!
 
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