179.4 today. I enjoyed some of the local culinary culture over the weekend, korean BBQ and a new bakery-cafe with delicious goods and the best coffee I have had in a long time. Didn’t take me too far off track, I was back to my usual the next day.
Weight: 180.6 pounds
Still on track. Recently read In Defense of Food by Michael Pollan. Before that it was: Eat Drink and Be Healthy, What to Eat, The CR Way, and The Longevity Diet. They primed the intuition pump a bit better about what healthy eating means. I’m making some small changes already, I’ll update the plan when I see what works.
I’ve started a new 6 week exercise cycle: leg extension, leg curl, seated chest flyes, seated row, seated overhead press, dumbell hammer curls, triceps pushdown, crunch machine. Not making fast progress, probably due to low calories. I thought about doing more exercises 2x/week, but since I just took out leg press for this cycle, it is less taxing systemically. We’ll see how it goes. I’m probably not going to go below 170 lbs., so it will be time to increase the calories soon enough. I’m thinking I’ll start that in the New Year, after the holiday splurges.
Here’s the article from The Economist. I eat too much salt, but it isn’t hurting my blood pressure right now (I’m normotensive). I don’t add any to the food I cook, but it’s present in large quantities in the processed foods I often eat. What do you do about salt in your diet?
Bodyweight today is 185.6 lbs.
Resistance exercise is on track, not seeing magnificent strength increases at this point, not that I expect them on a reduced calorie eating plan. This week is the 6th formal week I have been focusing on strength training. After this week, I will change the exercises up for the next 6 weeks.
Pedometer update: It looks like I am fairly active during my workdays, with between 8000-11000 steps per day. I tried not to do anything extra while getting this baseline. If I’m not working it looks like I am around 2500-3000 steps, typical for a sedentary person. I’m happy that I’m fairly active at work. I need to add some activity to my schedule, especially on weekends. It’s getting too cold and dark to walk outside at night here. I’ll think about this during the week while I collect more data.
Calories are at 1500-1600 a day, without much cheating. Progress is rapid, and I like the results. I have been focusing more on healthy eating, as defined by Walter Willet’s Healthy Eating Pyramid. So, I have been eating rolled oatmeal with almonds, ground flaxseed and raisins for my daily breakfast, and making the egg meal 1-2 times per week. Calories the same. Switched to the dry and grainy, but still tasty Ezekiel bread for lunch, to vary my whole grain intake. More cooking quick low-calorie meals at night (rather than frozen) to minimize sodium and increase vegetable intake. I am 5-a-day minimum now, usually more.
I’ll do a write up on this soon to detail what it all looks like, a Winter Program to replace the Fall.
If you are visiting regularly, leave some comments. I’m getting a fair number of page views now, and if you are doing something similar, I would love to read your blog or hear your ideas.
Weight today 190.0 lbs., waist measurement 31″ relaxed, 30″ with abdominals drawn in.
I’ve been experimenting with my Digiwalker SW-200 pedometer, one of the best pedometers for accurately counting steps. I’ll have more on that when I have used it for a while longer.
If you are following my diet, it still looks about the same. Breakfast: oatmeal, 2 omega three eggs, applesauce, skim milk in coffee. Lunch: 2 slices whole wheat bread, 3.5 oz. turkey breast, 1 oz. light Swiss, mustard (alternatively 3 oz. light tuna in water, 1 T low calorie canola mayo, 1 T relish as the filling), Snack: 2 pieces low fat string cheese, 1 apple or pear. Dinner: 400 calories, often a frozen entree, or whole wheat pasta or cous cous with chicken, and now always about 2 cups of frozen vegetables along with dinnertime. Desert is an orange or other fruit, if I’m hungry. Around 1500-1600 calories still. Not major hunger, feel good, look great. Somewhere around 180-185 lbs. I will be re-evaluating everything, probably going up on calories, adding in some nuts.
Weight today 191.4 lbs. Had 4 large slices of pizza with everything and 2 glasses of wine on Friday night. Otherwise, holding the course with diet and workouts.