Plus of course you were lacking sleep. That would make a difference. Hope tonight's a better one!
Rob's Diary
- Thread starter bensanon
- Start date
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6-9-19 sleep: 5hr 54min
6-10-19 weight: 230.2 pounds
6-10-19 meditation: 22min
6-10-19 breakfast:
- yogurt with raspberries, blueberries, and banana
- eggs
- decaf coffee
- multivitamin
Total kcal: 398
6-10-19 lunch:
- mediterranean salad trio bowl with chicken and hummus with pita (Zoe's Kitchen)
Total kcal: 898
6-10-19 snacks:
- hummus with pita (Zoe's kitchen)
6-10-19 dinner:
- grilled chicken
- tomatoes
- carrots
Total kcal: 348
6-10-19 total kcal consumed: 1,952
6-10-19 exercise:
- 8 mile run (5.39 mph speed)
- 0.5 mile incline walking (3.6 mph speed, 43 feet climbed)
6-10-19 total steps: 23,949
6-10-19 Fitbit total kcal burned: 4,776
6-10-19 weight: 230.2 pounds
6-10-19 meditation: 22min
6-10-19 breakfast:
- yogurt with raspberries, blueberries, and banana
- eggs
- decaf coffee
- multivitamin
Total kcal: 398
6-10-19 lunch:
- mediterranean salad trio bowl with chicken and hummus with pita (Zoe's Kitchen)
Total kcal: 898
6-10-19 snacks:
- hummus with pita (Zoe's kitchen)
6-10-19 dinner:
- grilled chicken
- tomatoes
- carrots
Total kcal: 348
6-10-19 total kcal consumed: 1,952
6-10-19 exercise:
- 8 mile run (5.39 mph speed)
- 0.5 mile incline walking (3.6 mph speed, 43 feet climbed)
6-10-19 total steps: 23,949
6-10-19 Fitbit total kcal burned: 4,776
6-10-19 sleep: 4hr 15min (I can't believe I'm doing as well as I am on this little sleep.)
6-11-19 weight: 230.2 pounds
6-11-19 breakfast:
- yogurt with strawberries and blueberries and chia seeds
- eggs
- decaf coffee
- multivitamin
Total kcal: 420
6-11-19 lunch:
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- Medjool dates
Total kcal: 716
6-11-19 dinner:
- chicken kabobs, roasted vegetables, and white beans (Zoe's Kitchen)
- tomatoes
Total kcal: 788
6-11-19 total kcal consumed: 1,923
6-11-19 exercise:
- 6 mile run (5.47 mph speed)
- 3 miles incline walking (3.65 mph speed, 571 feet climbed)
6-11-19 total steps: 25,795
6-11-19 Fitbit total kcal burned: 4,750
I went to the urgent care clinic today because I'm having some dull pain in my groin/lower abdomen. I would sometimes have some discomfort there over the past 3 years or so but it never bothered me to this degree . They couldn't do much at the clinic so I'll hopefully be seeing the doctor soon for imaging. I'm guessing it's a hernia that's been exacerbated by all the running and maybe the significant weight loss has played a role. If I have to have surgery it will be quite problematic for my routine.
I continue to struggle when I'm not exercising cognitively and emotionally. The morning after I exercise I start to decline and then it doesn't pick back up until I exercise again. My sleep and the fact that I cut out caffeine about 7 weeks ago could have something to do with it.
6-11-19 weight: 230.2 pounds
6-11-19 breakfast:
- yogurt with strawberries and blueberries and chia seeds
- eggs
- decaf coffee
- multivitamin
Total kcal: 420
6-11-19 lunch:
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- Medjool dates
Total kcal: 716
6-11-19 dinner:
- chicken kabobs, roasted vegetables, and white beans (Zoe's Kitchen)
- tomatoes
Total kcal: 788
6-11-19 total kcal consumed: 1,923
6-11-19 exercise:
- 6 mile run (5.47 mph speed)
- 3 miles incline walking (3.65 mph speed, 571 feet climbed)
6-11-19 total steps: 25,795
6-11-19 Fitbit total kcal burned: 4,750
I went to the urgent care clinic today because I'm having some dull pain in my groin/lower abdomen. I would sometimes have some discomfort there over the past 3 years or so but it never bothered me to this degree . They couldn't do much at the clinic so I'll hopefully be seeing the doctor soon for imaging. I'm guessing it's a hernia that's been exacerbated by all the running and maybe the significant weight loss has played a role. If I have to have surgery it will be quite problematic for my routine.
I continue to struggle when I'm not exercising cognitively and emotionally. The morning after I exercise I start to decline and then it doesn't pick back up until I exercise again. My sleep and the fact that I cut out caffeine about 7 weeks ago could have something to do with it.
Once again, forgot to log weight training yesterday.
Additional exercise 6-11-19:
Chest press 50lb, 12, 10, 10
Bicep curl 20lb, 12, 12, 19
_________________________________________________
6-11-19 sleep: 4hr 31min
banghead
6-12-19 weight: 228.4 pounds
6-12-19 breakfast:
- yogurt with strawberries and raspberries
- eggs
- decaf coffee
- multivitamin
Total kcal: 424
Additional exercise 6-11-19:
Chest press 50lb, 12, 10, 10
Bicep curl 20lb, 12, 12, 19
_________________________________________________
6-11-19 sleep: 4hr 31min
banghead6-12-19 weight: 228.4 pounds
6-12-19 breakfast:
- yogurt with strawberries and raspberries
- eggs
- decaf coffee
- multivitamin
Total kcal: 424
I know. Thanks for your comment, LaMaria. I'm concerned about it for sure. Mostly because of the mood benefits of the exercise. I'm planning in my head now what it'll look like and what I can do to keep my weight loss going. Meditation is a great idea. I have been playing around with the Headspace app and it seems they have a good library and few learning paths. I have been wanting to get better at it for the health benefits and this outage may provide a great opportunity for developing my practice.
Is there a particular reason for this rep scheme you have chosen ? how balanced is the rest of your weight training ?
Whatever you do: be kind to yourself. You deserve kindness at the best of times and more so when you´re struggling.
Hi Trusylver, This came about after meeting with a "fitness trainer" last September when I signed up at my local gym. She recommended 3 sets of 8-12 reps, 30-60 seconds apart. I alternate two workouts:
Day 1 - bicep curl (flexor) and chest press (extensor)
Day 3 - pulldown (flexor) and shoulder press (extensor)
Day 5 - same as day 1
Day 7 - same as day 3
It's very simple and I train every other day, each muscle group twice a week and it's one exercise per muscle group with one an extensor and the other a flexor. She suggested other exercises too - plank, squats and tricep pushdown - but I have opted out of those for now. Honestly, I'm not very motivated when it comes to lifting I think primarily because I don't know how to do it well and I don't know how to get results and see how it's working well for me and I don't really know what I want other than just great general health benefits.
Thanks LaMaria! I'm learning. My meditations turn into crying sessions sometimes. There is a bigger story I don't share much of but this past year or several years actually have been a transformation. I would not have been able to get where I am now if I wasn't at least a little bit kind to myself but I have always had a "push myself" mentality. I don't think that is necessarily at odds with being kind to myself but there is a balance to strive for certainly. I believe we are capable of much more that what our thoughts tell us sometimes and I'm learning to go beyond some of these thoughts and so far have gotten some positive and rewarding results.
Cate
Long term member
Rob, do you try meditating leading up to bedtime? I couldn't function with as little sleep as you get. Can you reduce the dosage of the Melatonin to see if that has you less groggy the next day? I think you have done very well so far. I just went back & read all of your diary. I wish I could go off all of my meds. Do you have your BP etc tested regularly?
I don't really have trouble falling asleep. It's waking up in the early morning and I can't go back to sleep. I don't like the prospect of taking the melatonin because of how I felt on it - even just half. I know this is a result of the medication. I won't go into detail but based on my patterns over the past 9-10 months since I got off the medication, things have gotten better and continue to although it just takes time. I'm glad I'm able to function as well as I can on this little sleep which is also a result of getting off the medication actually. I'm in bed resting usually for 8-10 hours and I try to take it easy during the day when not exercising. It will pass. I'm not going down the medication rabbit hole ever again.
I monitor my BP and am due for labs. Last year's labs were OK but at the time I was on 3 different medications and I've gotten off all of them since so it'll be interesting to see what this year's results are. My BP has been high lately and may have something to do with this pain in my groin/lower abdomen if it's a kidney stone for example. I'm going in tomorrow to get it checked out again and they may order bloodwork. Thanks, cate!!
Good to see you stay in bed and rest regardless. I assume you meditate after waking up when it isn´t yet time to get up?
6-12-19 lunch:
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- Medjool dates
- grape tomatoes
- carrots
Total kcal: 736
6-12-19 dinner:
- southwest spicy salad with chicken (Coolgreens)
- grilled chicken
- tomatoes
- orange
Total kcal: 845
6-12-19 total kcal consumed: 2007
6-12-19 exercise:
- 5 mile run (5.39 mph speed)
- 2 miles incline walking (3.68 mph speed, 330 feet climbed)
6-12-19 total steps: 23,261
6-12-19 Fitbit total kcal burned: 4,587
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- Medjool dates
- grape tomatoes
- carrots
Total kcal: 736
6-12-19 dinner:
- southwest spicy salad with chicken (Coolgreens)
- grilled chicken
- tomatoes
- orange
Total kcal: 845
6-12-19 total kcal consumed: 2007
6-12-19 exercise:
- 5 mile run (5.39 mph speed)
- 2 miles incline walking (3.68 mph speed, 330 feet climbed)
6-12-19 total steps: 23,261
6-12-19 Fitbit total kcal burned: 4,587
6-12-19 sleep: 6hr 49min (If this could only be every night!)
6-13-19 weight: 229.0 pounds
6-13-19 breakfast:
- eggs
- avocado on sprouted bread
- decaf coffee
- multivitamin
- orange
Total kcal: 405
6-13-19 lunch:
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- grape tomatoes
Total kcal: 720
6-13-19 dinner:
- Mediterranean salad trio bowl with chicken (Zoe's Kitchen)
- marinated slaw (Zoe's Kitchen)
Total kcal: 860
6-13-19 total kcal consumed: 1985
6-13-19 exercise:
- 12 mile walk (15:34 min/mile pace)
6-13-19 total steps: 29,049
6-13-19 Fitbit total kcal burned: 4,044
I went to the doctor's office today. Don't know what's going still yet but I'll have an ultrasound next week. All clear for the urinalysis. I had my height measured because of overlandflyer's comment. I am 6 feet and 1/2 inches. I must have shrunken 1/2 an inch since my younger days.
6-13-19 weight: 229.0 pounds
6-13-19 breakfast:
- eggs
- avocado on sprouted bread
- decaf coffee
- multivitamin
- orange
Total kcal: 405
6-13-19 lunch:
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- grape tomatoes
Total kcal: 720
6-13-19 dinner:
- Mediterranean salad trio bowl with chicken (Zoe's Kitchen)
- marinated slaw (Zoe's Kitchen)
Total kcal: 860
6-13-19 total kcal consumed: 1985
6-13-19 exercise:
- 12 mile walk (15:34 min/mile pace)
6-13-19 total steps: 29,049
6-13-19 Fitbit total kcal burned: 4,044
I went to the doctor's office today. Don't know what's going still yet but I'll have an ultrasound next week. All clear for the urinalysis. I had my height measured because of overlandflyer's comment. I am 6 feet and 1/2 inches. I must have shrunken 1/2 an inch since my younger days.
No, I've been doing it mostly in the morning after breakfast. I don't necessarily do it at the same time every day or even every day now but if I'm working and I need a break, for example, I'll do it.
Cate
Long term member
That's a good thing at least. I think I would try meditating in bed if I woke in the early hours and couldn't get back to sleep. Sometimes I get out of bed & do some Xi Gong.
6-13-19 sleep: 5hr 22min
6-14-19 weight: 228.0 pounds
6-14-19 breakfast:
- eggs
- avocado on sprouted bread
- decaf coffee
- multivitamin
- orange
Total kcal: 405
6-14-19 lunch:
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- grape tomatoes
Total kcal: 720
6-14-19 dinner:
- kale and spring mix salad with chicken and lemon vinaigrette with multigrain croissant (Salata)
Total kcal: 724
6-14-19 total kcal consumed: 1850
6-14-19 exercise:
- 4 mile run (5.31 mph speed)
- 0.5 mile incline walking (3.6 mph speed, 40 feet climbed)
- shoulder press 50lb 12, 55lb 12, 8
- pulldown 65lb 12, 12, 10
6-14-19 total steps: 19,221
6-14-19 Fitbit total kcal burned: 4,152
6-14-19 EID body fat percentage: 27.7%
Feeling ok. No urges to binge. My appetite has gone down over these past 6 weeks I think due to the healthy food. I measured my body fat percentage today. I took several measures last fall and then it was 35-37% I think.
6-14-19 weight: 228.0 pounds
6-14-19 breakfast:
- eggs
- avocado on sprouted bread
- decaf coffee
- multivitamin
- orange
Total kcal: 405
6-14-19 lunch:
- grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, and mustard
- grape tomatoes
Total kcal: 720
6-14-19 dinner:
- kale and spring mix salad with chicken and lemon vinaigrette with multigrain croissant (Salata)
Total kcal: 724
6-14-19 total kcal consumed: 1850
6-14-19 exercise:
- 4 mile run (5.31 mph speed)
- 0.5 mile incline walking (3.6 mph speed, 40 feet climbed)
- shoulder press 50lb 12, 55lb 12, 8
- pulldown 65lb 12, 12, 10
6-14-19 total steps: 19,221
6-14-19 Fitbit total kcal burned: 4,152
6-14-19 EID body fat percentage: 27.7%
Feeling ok. No urges to binge. My appetite has gone down over these past 6 weeks I think due to the healthy food. I measured my body fat percentage today. I took several measures last fall and then it was 35-37% I think.
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