Rob's Diary

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6-26-19 sleep: 6hr 10min

6-27-19 weight: 218.8 pounds

6-27-19 breakfast:
- Greek yogurt with raspberries and strawberries
- eggs
- vitamins
- decaf coffee
Total kcal: 367

6-27-19 lunch:
- seasoned grilled chicken
- turkey burger on sprouted bread with Swiss, mustard and red onion
- salad - kale, broccoli, green cabbage, Brussels sprouts, chicory, dried cranberries, sugar, pumpkin seeds, canola oil with light balsamic vinegar dressing
Total kcal: 775

6-27-19 snacks:
- sweet cherries
Total kcal: 30

6-27-19 dinner:
- southwest spicy salad with chicken (Coolgreens)
Total kcal: 670

6-27-19 total kcal consumed: 1,842

6-27-19 exercise:
- 6.5 mile run (5.45mph speed)
- 1.5 miles incline walking (3.6 mph speed, 277 feet climbed)

6-27-19 total steps: 22,761

6-27-19 Fitbit total kcal burned: 4,272

Run was fantastic, felt good throughout the day.
 
Great going! :hurray:
 
Thanks all! For every good day like yesterday, it seems like there is a not so good day like today. I did not feel great but managed to get through fine. At one point I came to this page and was about to post for support for an urge to binge. I haven't felt that level urge in awhile. Maybe not since those two binges earlier this month but even those were different. Today they were strong. I resigned myself to feeling like that for the rest of the day and went to the gym and feel slightly better tonight but still quite funky and still with the urges but less intense. Hope you all are doing well!

6-27-19 sleep: 6hr 10min

6-28-19 weight: 218.6 pounds

6-28-19 breakfast:
- Greek yogurt with raspberries and strawberries
- eggs
- vitamins
- decaf coffee
Total kcal: 339

6-28-19 lunch:
- seasoned grilled chicken
- bison burger on sprouted bread with Swiss, mustard and red onion
- grape tomatoes
Total kcal: 732

6-28-19 snacks:
- Medjool dates
Total kcal: 140

6-28-19 dinner:
- chicken kabobs with roasted vegetables, marinated slaw and harissa sauce (Zoe's Kitchen)
Total kcal: 600

6-28-19 total kcal consumed: 1,811

6-28-19 exercise:
- 4 mile run (5.37mph speed)
- 0.5 miles incline walking (3.6 mph speed, 84 feet climbed)

6-28-19 total steps: 12,399

6-28-19 Fitbit total kcal burned: 3,174

I think the urges and fatigue today are due to the lower calories over the last week catching up with me. There's always an adjustment period but I am keeping a close eye. I couldn't get to the gym until later so I couldn't run any farther because they were closing. Still not out of the feeling tonight.
 
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Well done, Rob on pushing through the urge to binge. Maybe up your calories with healthy food for a day to see if that helps.
 
6-28-19 sleep: 5hr 30min

6-29-19 weight: 218.0 pounds

6-29-19 breakfast:
- Greek yogurt with blueberries and strawberries
- eggs
- vitamins
- decaf coffee
Total kcal: 375

6-29-19 lunch:
- southwest spicy salad with chicken (Coolgreens)
Total kcal: 670

6-29-19 snacks:
- harissa red pepper hummus (Zoe's Kitchen)
Total kcal: 320

6-29-19 dinner:
- seasoned grilled chicken
- turkey burger on sprouted bread with Swiss, red onion, mustard
Total kcal: 578

6-29-19 total kcal consumed: 1,942

6-29-19 exercise:
- 7 mile run (5.46mph speed)
- 1 mile incline walking (3.6 mph speed, 200 feet climbed)

6-29-19 total steps: 22,554

6-29-19 Fitbit total kcal burned: 4,081

Another tough day. My run went really well though. Anger and impatience this evening. I've felt like I've been in a daze for awhile and I'm just coming out of it. My back is hurting and I think it's my mattress. Have to get that sorted out quickly because it affects my mood and will made me depressed if it doesn't go away. I'm taking ibuprofen but I'm noticing it doesn't seem to help. Good news is my groin pain has been going away in the past week or so. Perhaps it was the result of an injury that's healing now. I still have an appointment with a specialist but maybe I won't need to have anything done.
 
I just went back to the first post in your diary to see how much weight you have lost. Wow!
1st May SW 254 lbs,
Goal in FOUR months 220,
Current weight 218.
36 lbs lost since the 1st of May!
I'm sorry that you are feeling a bit down. Hopefully you won't need that op. Take care of yourself Rob.
 
For how long has your back been hurting? I hope it is just the mattress and you can resolve the problem soon.
 
Yes, for sure hoping you can get your back sorted out soon and well.

and also - you are going great guns on the weight-loss. (I hope this phrase is understandable - I mean, you're doing really well. :) )
 
The back pain has bothered me for the last couple of days. I think I've been uncomfortable for a few weeks since moving. I am in a different bed - one that is really soft. I sink down in the middle. The pain comes about when I'm at my desk working and I think relates to poor posture too probably but it hasn't bothered me this much in awhile. I've felt it before over the years. It can make me dizzy or spacey sometimes. I don't really get headaches but maybe these are headaches. Not sure. It's in my rhomboid area I think. Next to my shoulder blades or just beneath them and the pain is deep down I think. My first guess and what seems to be most obvious is the bed.

Thanks all. I am trucking (going great guns :)) on this plan for sure! I think it has something to do with all the support and having a space and some structure to track things. Truth is I want to go faster but I think I should just hold and learn how to be with this. Slow and steady as they say or for me somewhat fast and steady. :p

I feel good today so far but the back issue is creeping in as I type here. Did some exercise but I don't really know what I'm doing. I dropped some core exercises I was doing and will include them again in my gym routine. Cheers all!
 
I have a serious mental block when it comes to logging weight training. I missed two days it looks like.

6-27-19 additional exercise:
- shoulder press 55lb, 12, 12, 11
- pulldown 65lb, 12, 12, 10

6-29-19 additional exercise:
- chest press 55lb, 12, 12, 8
- bicep curl 20lb, 12, 12, 11
 
bensanon said:
Truth is I want to go faster but I think I should just hold and learn how to be with this. Slow and steady as they say or for me somewhat fast and steady.
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Ya mean dizzyingly fast and steady, I think... Seriously: you've lost SO MUCH weight in so little time.
 
LaMaria said:
Ya mean dizzyingly fast and steady, I think... Seriously: you've lost SO MUCH weight in so little time.
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cate said:
Definitely not slow & steady. Please don't go any faster, Rob.
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There have been a couple people that have warned me not to go too fast but I don't understand why in my case. Does anyone know? I'm interested in hearing the reasoning. Are there any studies or data that back it up? I'm open to suggestions if I understand the reasoning behind it but the general warnings are not really clear. Now that I've gotten here, I don't think it's that bad. I couldn't have thought this way just a few months ago but now I see a way forward and I'm comfortable with how I've been managing. Why is 2 pounds per week better than say 4 pounds per week for me if I honestly feel comfortable enough to do that?

You can see I've been at about 1920 to 2200 calories per day on average. That's more than enough to get the nutrients I need and it's been sustaining my activity level. Sometimes I'm at risk of binging but the two episodes I had I believe were due to a move I was going through. I'm susceptible to binges though even when I'm eating more calories so that one's not clear anyway. The whole slowing of my metabolism after I lose the weight is definitely not clear as far as I can tell. Is the actual rate that causes the slowing? What about people who drop a lot of weight after bariatric surgery? And the 1-2 pounds per week guideline seems to be to get into the mindset of "sustainable weight loss" and changing your habits and choices for good compared to say crash dieting for example. I'm not on a "diet" though and I believe what I'm doing is sustainable. I don't intend to go back to the way I was. I'll be eating this type of food on my maintenance weight.

Are there any other well informed arguments I'm not seeing against going faster? I'm open to hearing.
 
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6-29-19 sleep: 6hr 54min (It's a miracle!!)

6-30-19 weight: 217.8 pounds

6-30-19 breakfast:
- Greek yogurt with blueberries and strawberries
- eggs
- vitamins
- decaf coffee
Total kcal: 390

6-30-19 lunch:
- turkey bison double burger on sprouted bread with red onion, Swiss, and mustard
- tomatoes
- sweet cherries
Total kcal: 682

6-30-19 dinner:
- southwest spicy salad with chicken (Coolgreens)
Total kcal: 670

6-30-19 total kcal consumed: 1,742

6-30-19 exercise:
- 6 mile run (5.51mph speed)
- 1 mile incline walking (3.6 mph speed, 226 feet climbed)

6-30-19 total steps: 20,081

6-30-19 Fitbit total kcal burned: 3,856

My run today felt fantastic. I felt great all day but this evening my back is bothering me a little. Will try a new mattress tomorrow. Tomorrow's the 1st of July and I have a bit of a new schedule I'll be trying out with work so we'll see where that goes.
 
It's not a scientific argument and I'm not awake enough to google but I've been on weightloss sites for about 10 years and I've never seen anyone maintain after fast weightloss. Also fast weight los seems to put you at more risk of losing muscle mass rather than mostly fat.
 
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PS: I do love how healthy your diet is and I agree you´re unlikely to suffer a lack of nutrients.
 
LaMaria said:
It's not a scientific argument and I'm not awake enough to google but I've been on weightloss sites for about 10 years and I've never seen anyone maintain after fast weightloss. Also fast weight los seems to put you at more risk of losing muscle mass rather than mostly fat.
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I was so not looking for another vague warning. This makes me feel terrible. Please let me know if you have more specific information. I know there was one contestant in the biggest loser study who didn’t gain the weight back after 6 years. Small sample size but that’s a 7% success rate.
 
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