ninjaman32 weight loss journey and diary.

N

ninjaman32

New member
Hey everyone...I initially joined this forum for those days of "I don't feel like working out" for that extra motivation by reading peoples diaries and looking before and afters.

I think keeping a journal with my progress will keep me honest with myself

I'm 31 years old and wanted to start this journey in order for me to be healthy for my kids and to set an example for them. I was never "inactive" and I play sports on a regular basis but I fed my body with junk because it was easy to, such as Mcdonalds, 2-3 pops a day, steaks, fried chicken, pizza, etc. I still ate fruits and ate salad but lets face it... everything bad over rode all the good I ate and it showed in my gut. Your gut doesn't lie!!!

I started 4 weeks ago and just wanted to do a lifestyle change. I just started everything cold turkey because I guess when you want it, you will just go out and get it...so i'm just trying to go and get it!!!

I'm 5'7 and started at 245. I started 4 weeks ago. I work 5 days a week in an office (software developer) and decided the best way to tackle my weight loss was to be consistent. So consistent exercise and consistent way I eat and I would try and do that at work. I mean work is a routine so I've added this "routine" to it as well.

I'm using my iphone as a tool to record my calorie intake (LIVESTRONG app) as well as using couch to 5K app to get me running as well as the nike + gps fitness trainer app for added variation

The first 2 weeks, I really took it easy as I was adjusting to my change in "diet" . I drank lots of water, at least 5 x 500mL throughout the day, started eating proper breakfast everyday and then snacking and portion size throughout the day and literally recording everything.

LIVESTRONG app is an excellent app because it asks you for your initial weight and then what you want to weigh on which date. I gave myself 6 months to try and get to 190 lbs. It calculates how many calories you can consume a day to get to that weight. Plus it calculate calories burned with whatever fitness activity you do. So it kind of keeps like a daily bank account" of calories you can consume. So it says I can consume 1858 cals a day to get to my goal weight of 190

I noticed by recording my food that eating like 11 doritoes (150 cals) is equivalent to a huge salad, and huge I mean like 3 cups with all the fixings, carrots, cucumbers, onions, spinach with 3 tblspns of italian dressing (20 cals). So really i was eating "more" but the calories are not as high.

1st week May 23 - May 27
I ate pretty much the exact same thing this whole week to get my body prepared for more physical activity but I have not started to really jog yet

Breakfast - 2 x yoplait light yogurt with muesli - 250 cals
Snack - 1 gala apple with handful of nuts - 200 cals
Lunch - Salad with some protein (some days chicken, some days beef, some days turkey) I really don't know how much salad I had, I know from leaf lettuce I'd be eating at least 5-6 sleeves of leaf lettuce per serving, maybe like 1/2 carrot, 1/3 of onion, handful of spinach, 1 celery. Basically the salad was like 300 cals and like 2 pieces of chicken thighs (200 cals), and it really fills you up (500 cals total) because the salad is so big
Snack - Orange (50 cals) Stawberries (1 cup 77 cals)
Dinner - Bigger salad, with some chicken/turkey/beef (guestimate at like 600 cals)
Snack - anything small, like yogurt or fruit. (50-150 cals)
Total cals = approx 1850 cals

2nd week May 30 - June 3rd
Pretty much eating the same thing, but in varations. Like instead of salad I'd eat steam veggies, like corn, peas, string beans, onions. But pretty much the same amount of veggies and some protein next to it and trying to keep it at the 1850 cal mark. Feels pretty easy as I'm actually eating alot more. Just the calories are not as high. So I guess reading all these posts about people still being hungry and depriving themselves...well.. I'm beginning to realize the difference between good calories and bad calories just from the consumption of food. MORE GREENS!!!! Started the couch to 5K and it was a little to slow for me as I mentioned that I was not that inactive. So switched to the nike gps fitness trainer. Ran for 3 days (30 mins each day) out of the 5 day work week and then weighed myself on Sunday - 235!!!!! Lost 10 lbs....I guess calorie counting actually does work.

3rd week June 6 - June 10
I actually took a jog on sunday as it was a nice day, and decided that I'm going to up the intensity and treat jogging like a sport, because I feel my form is off and I'm getting comfortable jogging, so I'm going to try and be uncomfortable everytime I jog for those 30 minutes. I've added a 3 flights of stairs (15 steps) to my jogging and decided to run up and down them 10 times until I'm huffing and puffing for air. I feel that kind of training and working out will add more results and I hope this is true!! I'll find out!

I ran 3 days this week + the sunday. So I guess a 4 day week with those stairs. Killer!!! But it feels good because I'm actually trying to beat my time of running up those stairs 10 times. Monday I did it in 5 mins - 38 secs, tuesday 5 mins - 10 secs, then thursday it took me 6 mins. Not sure what's up with my time, but I'll definately try harder next week!!

Again eating the same thing pretty much at work. So salads, and yogurt and nuts, any type of protein, not fried. but weekends I just eat whatever, but I try and keep my water intake the same. Last week I had a couple of chicken schwarmas but with water instead of pop. Had a burger, but instead of fries added a salad. So I guess it is a lifestyle change as I'm getting more conscience of what I put in my body because the calorie counter does not lie. More crap I eat the less I eat, and I don't want to feel hungry. So I'm trying to eat lots of stuff that have less calories which kind of guarantees me I won't be hungry which can lead to grabbing that big fat burger and wolfing it down.

So far that's it... any feedback is great. I'll keep posting weekly for my progress and hopefully i can keep consistent until at least November.
 
I'm going to start updating weekly

Did my Monday weigh in. I'm down to 234 now. I don't see any change in my body since starting at 245. Maybe because I see myself everday. I'll start posting pics every 20 lbs lost and maybe I can see process.

I'm still counting the calories but it's getting easier as I have been eating the same thing everyday. Just in different combinations. So I'm taking in the same calories. I feel like I'm actually eating more because of how little calories green veggies are. So I can easily load up on that and chicken and tuna. Went for a 30 minutes jog. But a more high intensity one. I'm still on the motto of trying to be uncomfortable as possible for 30 mins to know that I'm actually working out.

I started the 3rd week of couch to 5K. It has 90 sec of running, 90 seconds of walking and then 3 min running and then 3 minutes walking in that combination for 30 minutes. For the last 10 secs of each running section I was trying to sprint. At the end of the run, I ran 15 steps of stairs up and down 10 times. I almost hacked at the end of my run. But then it felt really good. I was still sweating for the next 2.5 hours.

I'm trying to do at least 4 days a week jogging of this type of intensity and will continue with the couch to 5K program and alternate with the Nike GPS fit program as well to switch things up.

I will update on my progress, but so far so good I think. I feel my back is a little sore but I think it's from my belly sticking out too far and it's arching my back. So hopefully jogging can shed a couple of inches off the waist to help with the sore back.

Any feedback or suggestions on running techniques are greatly appreciated as running is kinda boring other than the nice scenery
 
I'm going to start posting what I eat as I record it on LIVESTRONG application on my iphone anyways. Hopefully get some feedback on what I should eat differently or if I'm on the right track. I'll try and post everyday what I ate the day before...and if I did any physical activity

Breakfast
16 oz Grande Starbucks coffee w/ 3 milks (20 cals)
2 x Yoplait Source 100g ( 35 x 2 = 70 cals)
60g Muesli (Dorset cereals) = 220 cals
Total = 310 cals

1 x 500 ml bottle water

Morning Snack
President Choice Spinach/Artichoke Hummus 80 cals per tblspn x 3 (240 cals)
1 x large stalk celery (10 cals)
1/4 cup red bell pepper (20 cals)
1/4 cup yellow bell pepper (20 cals)
1 x whole carrot ( 25 cals)
Total = 315 cals

Lunch
1 x 120g Cloverleaf Skinless Boneless Atlantic Salmon (180 cals)
6 x cups of salad (leaf lettuce, head lettuce, spinach, celery, carrot mixed up) approx 30 cals per 1 cup ... had 3 cups = (90 cals)
4 x tablespoon Calorie Wise Catalina dressing (4 x 15 cals = 60 cals)
1 x 500 ml bottle water
Total = 330 cals

Afternoon Snack
1 x ear corn on the cob approx 146g (155 cals)
Deluxe fruit salad (cherries, blueberries, mango, orange) approx 250 cals?
Total = 396

Did Couch to 5K week number 3 day 2... 30 minutes plus stairs burned approx = 300 cals

2 x 500 ml bottle water

Dinner
1 x D'italiano Rosemary Hamburger buns (160 cals)
1 x 142 g lean beef hamburger president choice blue menu (200 cals)
3 x tablespoon mustard (3 cals x 3 = 9 cals)
8 x leaf lettuce to make a salad approx 3 cal per leaf (24 cals)
1 x tablespoon kraft french dressing (60 cals)
1 x bottle water
Total = 453

Total calories - 310 + 315 + 330 +396 + 300 + 453 - 300 for running
= 1804

Today my calves are really burning from doing those sprints up the stairs. So will probably take it easy today. Have not started any weight training. I'm just doing all running for now to get my cardio up.
 
Last edited:
So as I'm looking through my records on LIVESTRONG. I truly do actually consumed more than before and am losing weight. I mean just an example.. if 1 were to eat 5 oreo cookies at 57 calories per, then that's like 285 calories. But if you eat a big bowl...I mean big bowl, like 3 cups of salad with all the fixings (carrots, onions, spinach, celery, cucumber), a piece of chicken breast, and some salad dressing...any flavour as long as it's calorie wise that's like 300 cals, and have yet to mention the difference in fat and sugar in them.

If you don't like salad... have just the chicken breast or any lean meat, even 2 pieces... 100 calories each piece for 200 cals. Better than 5 oreos and you get more? Just an observation

8am weigh-in = 233.8 lbs ...

Yesterday's food

Breakfast
16 oz Starbucks coffee w/ 3 milks - (20 cals)
Source Yoplait yogurt x 2 - (35 x 2 = 70 cals)
Dorset Cereals Muesli 60g - (220 cals)
Total cals - 310

Morning Snack
Peanutbutter Kraft Smooth (will be changing this to Kraft Natural as it's just all natural peanuts with nothing added to it) - 2 tablespoon - (90 x 2 - 180 cals)
Raw celery stalk cut up - 10 cals
1/4 Red pepper - 30 cals
1/4 Yellow pepper - 30 cals
Total - 250

Lunch
PC Blue Menu hamburger patty - 200 cals
3 cups salad (cucumber, leaf lettuce, head lettuce, red pepper, yellow pepper, spinach) - 100 cals?
Kraft Calorie wise House Italian dressing - 2 tablespoon - 25 x 2 - 50 cals
Total - 350

Afternoon snack
1 ear corn on the cob - 155 cals
Deluxe fruit salad (cherries, blueberries, raspberries, strawberries, oranges) 2 cups - 250 cals?
Total - 405

Dinner
3 cups of salad same fixings as above - 100 cals
Balsamic Vinagerette - 2 tablespoons - 25 x 2 - 50 cals
chicken thigh roasted - 3 pieces - 100 x 3 - 300 cals?
Total - 450 cals

Total cal consumption - 1765

No jogging but will resume today. My calf is nice and rested. No ill effect anymore than what I was feeling yesterday. Back to hitting those stairs!!
 
8 am weigh-in 234.8

Not sure why I gained a pound. But I guess just keep at it...

My meals yesterday

Breakfast

Dorset Cereals Muesli 60g - 220 cals
2 x Source Yogurt - 35 x 2 = 70 cals
Grande Starbucks Coffee w/ 3 milks = 20 cals

Total - 310

Snack

Hummus 2 tablespoon - 90 x 2 = 180 cals
1 Large stalk celery - 10 cals
1/4 red bell pepper - 39 cals
1/4 yellow bell pepper - 39 cals
1/2 carrot - 12 cals
1 x bottle water 500 ml

Total - 241

Lunch
3 cups Salad (leafy greens, onion, cucumber, carrot, celery) - 100 cals
2 x tablespoon balsamic vinegar - 50 cals
Chicken wings baked x 6 pieces - 300 cals?
1 x bottle water 500 ml

Total - 450

Snack

Corn on the cob 1 ear - 155 cals
Deluxe fruit salad 2 cups - (cantaloupe, grapes, raspberries, mango) - 200 cals?
1 x bottle water 500 ml

35 minutes jog and on 3rd week of couch to 5K program as I added the stairs again so I burned - 250 cals?

Total - 355 cals

2 x link italian sausage - 180 x 2 = 360 cals
3 cups salad same as above - 100 cals
2 x tablespoon kalorie-wise catalina - 30 cals
1 cup stir fried noodles - 200 cals?
1 x bottle water 500 ml

Total - 690 cals

total cals - 310 + 241 + 450 + 355 + 690 - 250 (from exercise) = 1796
 
So starting up a new week. Again I'm not recording weekends as those are my "sane" days... I don't think I'm really strict during the week, but I've made a conscience effort to try and eat leafy greens, fruits and lean proteins during the week and eat whatever on the weekends. I didn't over do it on the weekend, but I did not keep count, but I feel this will keep me sane from "dieting" 5 days of strict and 2 days of cheat...I think the 5 days will eventually over rule those 2 days. I could be wrong as my weight has not changed in a week. So we'll see

8am weigh-in

234.5 - still no change for like a week now?

So officially I've lost 10.5 lbs in 5 weeks. I guess slow and steady win the race. I still don't see a difference at all, but my stamina has vastly improved.

Friday meals June 24

Dorset Cereals Muesli 60g - 220 cals
2 x Source Yogurt - 35 x 2 = 70 cals
Grande Starbucks Coffee w/ 3 milks = 20 cals

Total - 310 cals

Morning snack

Hummus 2 tablespoon - 90 x 2 = 180 cals
1 Large stalk celery - 10 cals
1/4 red bell pepper - 39 cals
1/4 yellow bell pepper - 39 cals
1/2 carrot - 12 cals

Total cals - 241

Lunch

Chicken schwarma Pita - 500cals?
1 large gala apple - 130

Total - 630

Dinner

Chicken Schwarma Pita - 500 cals?
Deluxe fruit salad - 220 cals?

Late snack - 1/2 bag of rice chips - 200 cals?

Total - 720

Ran 3rd week of couch to 5K and stairs - burned 250 cals?

Total cals - 310 + 241 + 630 + 720 + 200 - 250 = 1851
 
8 am weigh-in = 234.2

Yesterday's food

Breakfast
16 oz Grande Starbucks coffee w/ 3 milks (20 cals)
2 x Yoplait Source 100g ( 35 x 2 = 70 cals)
60g Muesli (Dorset cereals) = 220 cals
Total = 310 cals

Morning snack
1 medium nectarine = 63 cals

Lunch

6 oz grilled chicken breast = 280 cals?
4 tablespoon calorie wise Kraft Catalina dressing - 60 cals
3 cups salad = 90 cals?

Total = 430

Afternoon snack
Fruit salad 2 cups - 165 cals
1 chocolate glazed timbit - 35 cals
Corn on the cob - 155 cals
Total - 355 cals
Dinner

New york strip steak 6 oz - 500 cals
3 cups salad - 90 cals?
4 tablespoon calorie wise Kraft Catalina dressing - 60 cals
1 laughing cow cheese - 35 cals
Total - 685

Exercise 30 mins jog - 250 cals?

Total - 310 + 63 + 430 + 355 + 685 - 250 = 1593
 
8am weigh-in = 231.8

Hey...that's a significant loss of 3 lbs from yesterday. Could be just water weight but nonetheless a nice motivation to do some more jogging!!!

Yesterday's food

Breakfast
16 oz Grande Starbucks coffee w/ 3 milks (20 cals)
2 x Yoplait Source 100g ( 35 x 2 = 70 cals)
2 x hardboiled eggs = 80 x 2 = 160 cals

Total - 250

Lunch
3 cups salad - 100 cals
4 tablespoon Catalina calorie wise dressing - 4 x 15 = 60 cals
6 oz grilled chicken breast - 300 cals?

Total - 460

Afternoon snack
Plum = 60 cals
Pear = 100 cals

Total 160

Dinner
4 cups of salad = 125 cals?
3 tablespoon french salad dressing - 60 x 3 = 180 cals
3 sausage links - 180 x 3 = 540

Total = 845

Late snack
1/4 cup cashews - 190 cals?

Changed up the running as of Monday. I have been trying to run as far as I can without walking. Monday I did 1.15km straight with a nice pace and then walked for 0.2km then ran 1.0km straight , walked for 0.2 and after that then slowed down to 0.75km straight. It took me 35 mins to finish 4.17km...then Tuesday I did 1.23km straight, but ended up running less in 35 mins... I ran 4.10km. I may have pushed it too hard but I'm seeing progress. If this is working I might just scrap the couch to 5K but if I get bored then I'll start it back up. (I've been using Nike GPS tracker app) - total burn - 250 cals?

Total Cals - 250 + 460 + 160 + 845 + 190 - 250 = 1655
 
8 am weigh-in = 232.6 lbs

Long weekend for Canada is coming up... so gonna have to push more cardio today because most likely I'm doing nothing tomorrow, but I did get a mountain bike with a baby seat in the back so I'll take my daughter out riding. Easier cardio but it is cardio. Better than nothing.

Yesterday's food

Breakfast
16 oz Grande Starbucks coffee w/ 3 milks (20 cals)
2 x Yoplait Source 100g ( 35 x 2 = 70 cals)
30g Muesli (Dorset cereals) = 110 cals
1 hardboiled egg = 80

Total = 280 cals

Lunch

3 cups salad = 100 cals
3 x tablespoon catalina dressing kraft calorie wise - 45 cals
2 x link sausage = 380

Total - 525

Afternoon Snack

1 x plum = 30 cals
3 x tablespoon hummus - 90 x 3 = 270 cals
1/4 red bell pepper - 40 cals ?
1/4 yellow bell pepper - 40 cals ?

Total 380 cals

Dinner

3 x cups salad - 100 cals
2 x 3 oz grilled pork chops - 100 x 2 = 200 cals
moms ragu (small bowl) say 300 cals???

Total 600 cals

Yesterday's run I did 1.3 km straight...but I really pushed it. I feel it today, but will continue to push on. I ran a total of 4.53 km in 35 minutes. So, great progress so far.

Starting weight 245.2 May 15 2011
Today's weight 232.6 June 30, 2011

Total - 13.4 lbs in about 6 weeks. so average about 2lbs per week, which I feel is pretty healthy to lose. I don't look any different, but once I hit my 20lb loss mark I'll post another pic. My current pic is me at 240lbs... so I'll show one once I'm 220lbs and at the rate I'm going that's another 6 more weeks!!!!
 
Back at it... just didn't have time to post anything yesterday, but long weekend was nice and relaxing. I didn't do any exercise except ride my bike with my daughter, but a very light ride saturday and sunday.

Kept up with the calorie count but wasn't as strict as I am on weekdays. I had a chicken schwarma, some chips on friday, had vegetable soup with sausages, had some m&m's on saturday and then another chicken schwarma, and then sunday some steak and potatoes and salad. So those were kind of like my treat days. Nothing too extreme but just wanted to keep count of those foods I consumed. Did not go over my calorie count!

Changed up the jogging routine for the week. I've been trying to see how far I can run in 30 mins. I'm using nike gps fitness app from my phone to track my distance and my time.

8am weigh Monday: 232.6
nothing changed so I'm seeing results because I ate kinda crap but nothing gained and not much exercise...yess!!
Ran 4.17K in 30 mins

8am weigh in yesterday: 230.8
could be water weight.
Ran 4.20K in 30 mins

I'm trying to hit 5K in 30 mins. Slowly but surely.

I'm seeing progress on the scale and on my face. Getting skinnier. I will post a pic once I'm down 20 lbs from my last pic. So I guess like 10 more to go!
 
So back at it again...

8am weigh in 228.6

Finally under 230... yess! Felt like I wasn't losing anything... but I think I may have injured myself from the jogging. Not sure what it is but I have pain on the side of my right leg, in between my knee and my ankle anytime I walk, but once I'm warmed up it kind of goes away, but then once I stop I feel some sort of pinch on the side when I step on my heel. I googled it and the closest diagnosis I could find was a peroneal tendon/ muscle strain, but when looking at the diagram the pain is not near where it shows, so it might not be that... Any kineisologists out there that can provide a better an answer?

I'm still running because it doesn't bother me when I'm warmed up, but once I have inactivity or if I'm sitting and then get up to walk it feels really tight and it's making me limp.
 
So went to the doctors to check out the leg... bad news, which totally sux. I've officially become and old man. I have tendinitis in my achillis tendon and my peroneal tendon. Off my feet from any vigorous activity for 1 month. But I can swim and ride my bike. So I guess no more running or jogging for a bit. I'm scared because I have to really watch what I eat now. Don't want to gain...but 8am weigh in today

226.8

So I'm still seeing progress. Still eating pretty much the same thing everyday except for my weekends. I don't bing, but I tend to curve that "craving" on the weekend. I was craving a pizza, so I ate a whole wheat slice of pizza, mediterranean style, and that totally curved it. Summer is helping with the intake of water... kind of forced to drink water especially with this crazy heat wave along the GTA.

Keeping at it, and watching more what I eat. More water and fruits to stay hydrated is actually helping me know that I'm not losing water weight when I do my weigh ins. Once I hit 220, I'll be updating some pics. Hopefully it looks different, I still don't notice a difference.
 
Hey buddy you're doing well so far! Keep it going!

Too bad about your leg, but swimming and biking are still very good workouts! Try to keep up the intensity if you can.

I can relate to the heat you're feeling. I'm in Winnipeg at the moment and it was 47 degrees with humidity yesterday. Ugh too hot! Make sure you keep yourself hydrated.

I know it's hard to see a difference from day to day because they are so gradual, but I'm sure your 220 pic will show noticeable differences!

Hope the heat doesn't take too much out of you. :p Keep on truckin'
 
You must log in or register to reply here.
Back
Top