Dustins Fat to Fit Diary

Calorie Intake - Approximately 1800 calories (Salad, Oatmeal+Yogurt Milk, Protein Shake sums up my main meals.)
Calorie Burn -
7.5 Hours work
2 hours weight training + cardio. Made it to a total of 385 reps on the hack squat machine over 8 sets. Jell-O legs tonight. Will try for 400+ on Thursday.

Goal is to hit 249lbs by Friday night.
 
DustinB said:
I feel like I've lost 20lbs but the scale only shows 9. My wife notices a huge difference which is great.
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Sometimes when other people notice, its way better than when you notice yourself- thats my opinion at least, lol. Numbers never seem to validate it; hearing it does.

Killer workouts... makes MY legs feel like jello just reading about it!
 
I like hearing it from others, but don't hear it much. I still wear my normal clothes and they are super baggy now, still making it look like I was the previous weight.

I just finished my 2nd complete week of working out. Tired and ready for tomorrow - Basketball!

Almost the same as yesterday.
Calorie Intake - Approximately 1800 calories (Salad, Oatmeal+Yogurt Milk, Protein Shake sums up my main meals.)
Calorie Burn -
7.5 Hours work
1.5 hours weight training + cardio. Upper body workout (Arms/Back/Shoulders).


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My weekday diet (Monday - Thursday) has evolved into the following :

Breakfast - 6:15am
1 Banana
1 small orange
Glass of water

Work Break - 9:00am
1 small orange
1 mug of tea

Lunch - 12:00pm
1 small orange
75g of oatmeal
.5 cup yogurt milk
water

Snack - 2:00pm
1 small orange

After Workout - 5:00pm
Whey Protein Drink

Dinner - 6:30pm
2 bowls of Salad (Ingredients below)
11oz coca cola

Night Snack - 9:00pm
1 small orange
Flavored water

My "Super Salad"
On Monday I put all of these in a large bowl.
1 Head shredded lettuce
1 Red pepper
1 Red Onion
1 Can of corn
1 Can of kidney beans
250g Penne Pasta (Cooked and then put under cold water. Tossed with a Knorr dressing mix)

While putting the salad in my bowl, I add these extras :
5-10 green olives with pimento
2-3 spoons of feta cheese cubes (approx. 1 cubic inch total)
1 can of Tuna in water (1/2 can in the first bowl, 1/2 in the second bowl).

It stays fresh and tasty throughout the week. It also makes me look forward to the weekend food. Friday is typically a small hamburger from a restaurant or a few slices of pizza. Saturday is my rest/relax day and I end up eating something with onion rings. Sunday is family dinner day.

Looking forward to pizza this week. :)
 
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Did too much today and was already tired. I went in to work at 6:55am and until 5:00pm when I finished shooting basketball, I sat down a total of 20 minutes.

Feeling symptoms of overtraining - probably the big upper body workout yesterday. Also a painful inguinal ligament from plyometrics last wednesday. Think I am going to take a warm shower and then sit on the sofa and watch a christmas movie.

Hit 253 today - Increasing Cardio to 45 minutes + Lower Body weight training tomorrow.
 
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Extremely tired but forced myself to hit the recumbent bike today. 30 minutes on that.

No weight training. Eating szechwan duck and white rice for dinner :)
 
I was TEMPTED to buy some very awesome cookies tonight. Chocolate/Sugar - 200g pack - 523kcal/100g. When I was 290, I was eating one of these and drinking a 1.5 coca-cola EVERY OTHER DAY. I put them in the shopping basket. This was going to be my "snack" for the evening while my wife was out at a "Girl friend renuion" type thing. In the line, I put them back and picked up my favorite gelato - pistachio! 1/3 of the calories of my cookies and super tasty.

50min whole body workout.. Hit 252lbs today. 3 shy of my goal but still good progress.
 
Thanks Jen!

I walked by the small Ice-Cream booth once and saw the pistachio gelato. Thought about it but looked at crackers for snack foods. My wife enticed me to put the cookies in the basket (because she knew how much I loved them). I knew if I ate 5, I'd eat 10. if I made it past half, I'd eat them all. I didn't have room for 1046calories in my "bank", so I was able to get the 405cal gelato instead. It is also -10C today, so just eating ice cream stuff gives my wife the chills.

But today has been a light day (before the snackage)

Breakfast
- Salad with grilled chicken pieces
- little orange

Lunch
- Salad with grilled chicken pieces (finished it off)
- 1 banana
- strawberry yogurt milk

Dinner
- 2 karbonader made with chicken ()
- about 300g of sweet and sour pork gryte (translates to casserole)
-

Snack
- Pistachio gelato
- coca-cola

Still around 2200 calories or so. All I was thinking is that I hit my monthly goal (10lbs) already, I can sneak in something today.
 
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Ate the rest of my sweet/sour pork today for breakfast. AFTER eating, I weighed myself in at 251.0 lbs. That's .77 lbs per day since beginning this routine. I am stepping up the intensity on monday. :)

With 6 inches of snow outside, I might not be too much worth this weekend. Also weekends are bad for me -- not because I gorge a ton of food, but because what food I eat doesn't move fast enough digestively. If going to try to sneak in prunes all weekend to move things along.
 
Spent forever in the grocery store deciding what I wanted for dinner tonight. It's usually pizza, chicken nuggets+onion rings, or hamburger.

I went with sweet and sour chicken with vegetables - 1 Onion, 1 green pepper, 1 red pepper, 1 green squash - and some noodles. The produce section vegetables are always ten times better than the bag of frozen crap.

For lunch, 1 large roll (I think it is around 150g) with 100g of lean turkey. In the 100g packs, I get 8 slices of turkey. The bread is a good size to where I can pull off 1/8th of the bread and make a small sandwich. Eat 8 of those REALLY slow and enjoy them, you get full and feel really satisfied. About 300-350 calories in the bread (maybe more/less - unsure about the actual weight) and 80calories in the turkey. Good portioned meal for lunch. :)
 
6" of snow outside, about 2 on the road. Going to knock out a 9K hike today. Normal goal time is 1 hour 30 minutes. Due to the snow, I might make the goal time 1 hour 31 minutes. Weather is no excuse. :)


Ate about 5 small oranges today. Just finished dinner - Deer steak with one potato. The deer steak was amazing and from what I've been reading, super healthy.
 
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PHEW! Tiring mind exercise. I just completed a Workout logbook for 2010 jammed up to 137 pages. Can't wait to print that sucker out.
 
1 Hour Strength Training - Lower Body
20 Min - Recumbent Bike
10 Min - Hand Bike

A protein shake for breakfast shook up my whole day. Made me really sluggish. Made a Sweet/Sour chicken wok for dinner and enough until Christmas. That will be my dinner every day. Cherry Yogurt + Dry Oats today for lunch. Pretty good day but think I drank too much water (4 liters and counting)
 
60 minutes upper body weight training
70 minutes cardio
- 5 Minutes : Hand Bike
- 25 Minutes : Treadmill
- 25 Minutes : Recumbent Bike
- 15 Minutes : Hand Bike

Food intake was moderate.
2 Little oranges
250g cherry yogurt
150g whole oats
1 whey protein drink
11oz coca cola
2 bowls of noodles with sweet/sour chicken & vegetables (homemade)
About 4 liters of water all day and still going.

Had an offer for free cake today at work. I told my supervisor I got places to go and training to do - and went to the gym.

250lbs as of today. :)

Tomorrow is a Cardio day. Minimum of 60 minutes + 20 minutes I didn't have time for today.

I also get my workout book tomorrow that I made this weekend. Here's the link if anyone wants to check it out.


I want a steak with a ton of A-1 sauce, mashed potatoes, and corn, SOOOOOOOOOOOOOOOOOOOOOOOO bad right now. :(
 
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I will not be updating over christmas (though I doubt many people are reading). I am doing my normal workout routine Christmas Eve and Day (no vacation from the gym)

248.8 this morning. :)
 
DustinB said:
I will not be updating over christmas (though I doubt many people are reading). I am doing my normal workout routine Christmas Eve and Day (no vacation from the gym)

248.8 this morning. :)
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Psh. I'M reading. And I think you're doin a killer job! Have a good Christmas with the family, and we'll see ya when ya get back on here :)
 
Two days left of this month. After christmas food currently at 253lbs. Lowest I've reached was 248. Started December 1st at 265. Still over 10 lbs and happy with the changes.

I've gotten into a pattern of working out Mon, Tues, Thurs, and Fridays - 55-75minutes weight training, and 60 minutes of cardio. Wednesday is 60-90minutes cardio, and a long ass walk/hike on the weekend. Last week was a 2.5 hour mountain hike.

just under 2000 calories per day. Some days I might dip really low, but still feel good. I also drink too much water now so the scale could possibly be jumping around on me.
 
Thanks for the reply. The workout is working wonders on shedding fat. I've tricked my brother-in-law recently with the weight loss. He thought I was around 95kg - which I thought was a compliment. I just cant wait until 4 weeks from now when I get into a 6 week series of power lifting training. The thing i like most is being sore the next day. arms are sore from a 55 minute workout yesterday. It's the best feeling.
 
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