Paydirt's Projekt 156

Commitment Reminder

Levels of Commitment:

1) Committed, Whatever It Takes!
"Nothing will stop me from my commitment. All circumstances are handled. I am responsible for my circumstances."

2) Committed UNLESS something happens
"I will let circumstance dictate my level of commitment. I am victimized by my circumstances. I am not prepared to pay some of the prices of the commitment and will bail out if those prices become a reality."

3) Wanting, Wishing, Hoping, Procrastinating
"I wish I could make the commitment. I am inspired by the idea of the commitment, but I don't want to pay any of the prices of commiting."

4) Not Caring
"I don't care enough to commit. I do not feel inspired enough to commit."

You CAN make the commitment to be healthy TODAY, right now. It's OK to not be inspired enough by something to commit to it, or to be unwilling to pay the prices of the commitment. It's OK to fall short from time to time and then accept the past (not judge yourself) and then move forward again with the commitment.

Once you make the commitment, the frame of mind becomes. "I am healthy, this (one thing) is the next step I need to do toward that commitment." Another tripwire is people thinking of all the steps or all the time required. Take it one day at a time. One step at a time.
 
Friday, January 11, 2008

PRIOR NOTES: Do not buy WW ice cream bars as a regular course.

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), coffee (0), WW ice cream bar (130)
Mid Morning: yogurt (130), apple (100)
Lunch: 13 almonds (100), chicken breast sandwich (250), WW ice cream bar (130)
Mid Day: yogurt (130), orange (60)
Dinner: chicken breast sandwich (250) 1/2 avocado (100), spinach (60), 1g red wine (100)
TOTAL: 1840

WATER:
32/96 ounces.

EXERCISE:
300 calories, treadmill jogging

AFTER THOUGHTS:
Today's calorie deficit was 750.
 
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Saturday, January 12, 2008

PRIOR NOTES: Need to drink water in the morning.

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300)
Mid Morning: yogurt (130), eng muffin (120)
Lunch: 13 almonds (100), chicken breast sandwich (250)
Mid Day: yogurt (130), eng muffin (120), 2 tbsp peanut butter (200)
Dinner: chicken breast sandwich (250), 2g red wine (200)
TOTAL: 1800

WATER:
32/96 ounces.

EXERCISE:
I did not end up exercising. I hung out with friends from 430p to 830p and once I was done hanging out and relaxed 30 mins later, I felt it was too late to exercise.

AFTER THOUGHTS:
Need to purposely get myself to the gym before I do other less important things. I played video games in the afternoon until 430p and I could have gone to the gym as a break from the game playing. Today's caloric deficit was 500.
 
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Sunday, January 13, 2008

PRIOR NOTES: Priority: drink water, exercise early

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300)
Mid Morning: yogurt (130), orange (60)
Lunch: 13 almonds (100), chicken breast sandwich (250)
Mid Day: yogurt (130), toast w/2 tbsp peanut butter (300)
Dinner: yogurt (130), chicken breast sandwich (250), 1/2 avocado (100), spinach (60)
TOTAL: 1810

WATER:
48/96 ounces.

EXERCISE:
300 calories, treadmill jogging

AFTER THOUGHTS:
Good job! Today's calorie deficit was 750.
 
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Great job on the pounds lost so far!

The levels of commitment are indeed interesting. I fall into the second category most of the time.
 
PRIOR NOTES: Definitely pumped up by the ever shrinking weigh-ins! My daily weight is bound to go up a given day, but the weekly weight should keep coming down.

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300)
Mid Morning: yogurt (130), orange (60)
Lunch: 13 almonds (100), chicken breast sandwich (250)
Midday: Lean Mac & Cheese meal (270) yogurt (130)
Dinner: apple (100), chicken breast sandwich (250), 1/2 avocado (100), 8 oz fruit smoothie (110)
TOTAL: 1800

WATER:
32/96 ounces.

EXERCISE:
HIIT treadmill running. Did 10 (?) intervals at 10 mph. Did not puke. Each interval was 12-15 seconds and breaks of 40-50 seconds between intervals. I will go for 11 intervals next time. It's hard to count intervals because the workout is intense and it is hard to keep track. It also freaks me out that the treadmill is going so fast.

Over the near term, my goal is to alternate days between HIIT and weight-lifting. I wanna preserve muscle mass as I lose weight (new intentional goal), so I may avoid straight cardio workouts for a little while.

AFTER THOUGHTS:
Today's calorie deficit was 650. 150 of the calories burnt were HIIT calories.
 
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Tuesday, January 15, 2008

PRIOR NOTES: Today's weigh-in was a spike mostly because of bowel rhythm. I usually poop after my weigh-in and today's poop was a big one (but was after the weigh-in). I felt hungry after my supper last night so what I'm going to do is have a bigger dinner and a smaller lunch. Maybe I will get some dark chocolate (high cocoa counts) and eat a third of one at night (100 cal) and pair that with some red wine. I am prepared to feel hungry from time to time and I was able to ride it out last night (called a friend and talked for a while).

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), 2 tbsp flax meal (60)
Mid Morning: yogurt (130), 5/6 orange [was somewhat bitter] (50)
Lunch: 13 almonds (100), chicken breast sandwich (250)
Midday: yogurt (130) apple (100)
Dinner: 1/3 dark choc bar (170), 1g red wine (100), chicken breast sandwich (250), 1/2 avocado (100), spinach (30)
TOTAL: 1800


WATER (straight):
16/96 ounces.

EXERCISE:
DID NOT EXERCISE. Did not make it a priority. Instead cleaned the house because I will have company over for the weekend. Vacuumed 1st & 2nd floors, stayed up late organizing.

AFTER THOUGHTS:
Today's caloric deficit was 500. Frozen spinach can be very hard to get down if it isn't of good quality. I will continue to buy fresh spinach.
 
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Thursday, January 17, 2008

PRIOR NOTES: Need to go workout after I've let the dogs out twice after coming home from work.

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300)
Mid Morning: yogurt (130), orange (60)
Lunch: 13 almonds (100), chicken breast sandwich (250)
Midday: yogurt (110), chicken breast sandwich (250)
Dinner: 1/3 dark choc bar (170), 2g red wine (200), 1/2 avocado (100), spinach (40)
Party: wine (100), light beer (100), 2 slices ice cream cake (400)
TOTAL: 2310

WATER:
00/96 ounces.

EXERCISE:
HIIT treadmill cardio, 13 intervals, 10mph 15sec intervals, let HR get to 160 before next interval.

AFTER THOUGHTS:
Today's caloric deficit was 250.
 
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PRIOR NOTES: Did a good job at the party of avoiding food until near the end of the party (late last night). I wonder if I should have left once I started to eat at the party. Dunno.

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300)
Mid Morning: yogurt (130), orange (60)
Lunch: 13 almonds (100), chicken breast sandwich (250), yogurt (130)
Dinner: 1/3 dark choc bar (170), 2g red wine (200), spinach (20), 1/4 rotisserie chicken (200), 1/4# potatoes with butter (150)
After: 2 light beers (200)
TOTAL: 1910


WATER:
64/96 ounces.

EXERCISE:
REST DAY.

AFTER THOUGHTS:
Today's caloric deficit was 400.
 
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Saturday, January 19, 2008

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300)
Mid Morning: yogurt (130), banana (80)
Lunch, chicken breast sandwich (250), 1/3 dark choc bar (170), 1 regular beer (150)
chicken leg no skin (180), 0.75 glass red wine (75), 1.5 Negro Modelo [beer] (225), 3/8# carrots (60), 13 almonds (100), yogurt (130)
TOTAL: 1850

WATER:
00/96 ounces.

EXERCISE:
Did not exercise.

AFTER THOUGHTS:
Today's caloric deficit was 500.
 
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PRIOR NOTES:

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), yogurt (130), 1/3 dark choc bar (170)
Lunch: banana (80), chicken soup (220), 13 almonds (100), yogurt (130), 1/3 regular beer (50)
Dinner: 1/2 avocado (100), Lean Pizza (300), orange (60), spinach (40), yogurt (130)
TOTAL: 1810


WATER:
32/96 ounces.

EXERCISE:
Sunday: HIIT treadmill cardio, 14 intervals, 11mph 15sec intervals, let HR get to 160 before next interval.

AFTER THOUGHTS:
Today's caloric deficit was 750.
 
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PRIOR NOTES:

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), yogurt (130), 1/3 dark choc bar (170)
Lunch: chix sand (250), almonds (100), yogurt (130)
Afternoon: Lean Pizza (300), Lean Lasagna (290), regular beer (150), 1/3 choc bar (170), drained chix soup (120)
TOTAL: 2110


WATER:
16/96 ounces.

EXERCISE:
Did not exercise.

AFTER THOUGHTS:
Today's caloric deficit was 250. Stressful day, stayed under my BMR but did not stay under my target. Market is gonna drop tomorrow and my eating won't help that. Need to relax.
 
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PRIOR NOTES:

WEIGHT LOSS:
12/04/07: 202.6
01/18/08: 195.4
01/19/08: 196.0
01/20/08: 195.6
01/21/08: 196.4
01/22/08: 196.2
01/16/08 5-day average: 197.0
01/17/08 5-day average: 196.7
01/18/08 5-day average: 196.4
01/19/08 5-day average: 196.3
01/20/08 5-day average: 196.2
01/21/08 5-day average: 195.9
01/22/08 5-day average: 195.9 (minus 1.1 in 6 days)
Total loss: 6.4

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), Coffee Energy Drink (100), 1/2 Amp Energy Drink (110)
Lunch: chix sand (250), almonds (100), 2 yogurt (220), drained chix soup (130), 1/2 Amp Energy Drink (110)
Dinner: chix sand (250), 1/3 choc bar (170), spinach (40), 1/2 avocado (100), Lean Pizza (300), drained chix soup (130)
TOTAL: 2210


WATER:
48/96 ounces.

EXERCISE:
Did not exercise

AFTER THOUGHTS:
Today's caloric deficit was 0.
 
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1/24

Nutrition:
2 yogurts (220), chix breast sand (250), PB & toast (300), 2 sl. bread (80), 13 almonds (130), 1/2 sm choc bar (90)

TOTAL: 1070
 
4/16

I committed Sunday, April 13th to lose 45 pounds in 6 months (26 weeks?). I committed in front of 4 of my peers and got intentional about breaking thru the obstacles that could get in the way (time, money, energy, injury, etc).

That morning, I weighed 201.8#. Some of my weight was due to bloat.

Tuesday morning, I weighed 199.8. I ate about 1580 calories Monday and burned over 250 calories during a run outside. I am putting myself in a deficit of about 1,000 calories per day. I drank 96 ounces of non-caffeinated water.

Wednesday morning (today), I weighed 198.8. I ate about 1700-1800 calories Tuesday, went on the same run (completing it in 39 less seconds). I didn't quite drink enough water for the day.

My goal is to put myself at a 1,000 calorie deficit per day over the first 4 weeks and see how that goes and how I feel at the end of those 4 weeks. I realize that this could cause me to lose some muscle along the way and I accept that. I think to get to my goal weight (156#), I may need to lose some muscle in my thighs (who knows?). If my weight loss slows down to less than 1 pound per week and I am being "on plan" with calories and water intake and exercise, then I will INCREASE calories for the next 4 weeks.

So what are some ways of being for me that will serve me in this process? Be strong when I'm feeling physically weak. Be courageous in social situations and not give into peer pressure. Be joyful and satisfied about what I GET to do (instead of looking at it like I HAVE to do it). Be loving to myself because I deserve it. Be vulnerable to be flexible during the process in case I need to adjust. Be vulnerable to be open to feedback during the process. Be passionate and bring an energy that is full of life.
 
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Trackers

Run:
Saddleback Route (1.88 miles)
4/14 - 22:09
4/15 - 21:29
4/16 - 21:15 (Wed)
4/17 - 20:32
4/18 - 20:19
4/19 - rest
4/20 - 19:27 (Woo hoo! Milestone!)
Rouher Route (2.46 miles)
John Route (2.9 miles)

Saddleback Route
198#, 21 mins, 283 calories

2.9mi vs 1.88mi means +150 calories burnt (@198#).
Harris-Benedict BMR from 198# to 160# decreases from 2327 to 2042. (decrease of 285 calories) As I move down in weight, I get to increase the miles that I run past 2.9/day AND I get to reduce calories consumed by 135/day.

Weight:
4/13 - 201.8
4/15 - 199.8
4/16 - 198.8
4/17 - 199.0
4/18 - 199.0
4/19 - 198.4 (Sat)
4/20 - 199.0
4/21 - 198.0

target ~156.8 on 10/13/2008.
April 30 days (11 weigh-ins left)
May 31 days
June 30 days
July 31 days
August 31 days
September 30 days
October 31 days (goal is due on the 13th, so 13 days count)

April 21st, 198.0 weight.
average of 0.24# per day loss needed to reach goal.
average of 1.65# per week loss needed to reach goal.
25 weeks and 0 days left. OR 175 days left.
 
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4/16 cont'd

I felt an extended hot flash this afternoon. I wonder if it because my metabolism is cranking into gear or if it is because my body isn't used to processing as much water intake.

I'm feeling a little weak physically and luckily I get to be mentally strong in the face of that.

If it's to be, it's up to me. Seize Today.

"Think that this day will never dawn again. Today is our most precious possession. It is our only sure possession."

"Every day is a new life to a wise man."
 
4/17

I feel good this morning. I have put together three "on-plan" days in a row. Surely a sign of things to come for me. My thighs are less sore today than they were yesterday and my intention for my daily run today is to keep jogging for as long as possible (less periods of stopping).

It was easy for me to get up, I got about 8 hours of sleep (5 on the recliner, 3 in bed). So I have quite a bit more energy today. I get to use that energy and funnel it into being passionate at work and getting things done and getting organized.

:party:
 
4/18

I feel good again this morning. I've now put together FOUR "on-plan" days in a row. I'm going to do what I can to string 7 "on-plan" days and then see how things go from there. Two weekends from now, I will be in Vegas for a wedding so I may just bring LOTS of different foods with me so I don't end up gorging myself at buffets because I must make back my $18 "investment".

I put together some short-term goals and some intermediate goals.

short-term
run Saddleback (1.88 miles) <=18m:48s. (4/20=19:27)
7 straight 7.5 hour sleep nights (wed-sun) (4/18=3)

intermediate-term
weigh <191.8# (4/19=198.4)
need <1.0# per week loss to reach my goal by October 13th. (4/19=1.645#/week needed)

milestones reached
run Saddleback (1.88 miles) <20 mins. (4/20=19:27) (complete)
7 straight "on-plan" days (complete with caveat that after 5 straight workout days, I have an rest day where I eat my BMR X 1.2 and do not workout)
 
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