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07 Juni 2022
Day 2.
Today is a great example of how tracking helps me make better choices, strictly out of awareness. I ate pretty poorly today. Mac'n'cheese - yummy empty calories, chocolate chip cookie, more empty calories, fries, again, and then taco bell. Totally not winning awards for all that. But. The context is a different story, and I actually consider most of today a win.
Work provided lunch from Noodles & Co - rather that fully load my bowl I took a much more meager amount (weighed, no - eyeballed, yes). As I got to the end of the bowl I still felt hungry, but rather than immediately go back for seconds, I waited a few. When I was still hungry I grabbed some salad instead. So that felt like a win. Yeah, I ate a cookie for a snack (not as good as Jimmy John's but whatever), but I also know that I can't deprive myself of the things I want, because that is more likely to lead to binging.
Dinner, fries and TB, doesnt really seem like much of a win either, except. Tonight was a pool night (like billiards, not the water kind) - which means hanging out at a bar/restaurant where the server will easily bring me 3 or 4 diet cokes if I ask. Also, my usual fare is some not great option like a platter sized burrito, or chicken tenders and fries and ranch. Yes, I munched on fries, but I didn't do what I could have. And then TB...the first one was closed. It takes dedication to go to the next one, right? But that was instead of going to BK next door and getting a cheeseburger, fries, and shake.
Today could have easily been a 3500 cal day, but it wasn't. So, despite my poor nutritional content, a win.
(1 Kommentar)
06 Juni 2022
Day 1. Again.
It feels both good and awful to be here.
Good - I know calorie counting helps. Not just because it keeps to more realistic with my consumed cals (on average), but also because just the awareness of it helps me (try to) make better changes. I've had success with counting before. another good. I know this can work for me.
The not good - I didn't create lasting change. I can come up with any number of excuses, but at least twice in semi recent history. 50 lbs down, added it back and then some. 30 lbs down, added it back. How do I make it stick. How do I make this time different. It's easy to tell myself I have to lose weight before I worry about maintaining, but if I'm just going to yo-yo again, why put myself through this stress.
I know the why. I do. He's 3.5 years old and my whole world. I'm not doing this for him, that's not good enough. I'm doing it for me, for my life with him. So I can have it and celebrate as much of it as possible.
(10 Kommentare)
06 Juni 2022
Gewicht:
Bisher verloren:
Still to go:
Diät befolgt:
145,6 kg
0 kg
45,4 kg
Recht gut
Kommentar hinzufügen
konstantes Gewicht
09 Oktober 2015
So I have consciously not been logging exercise on here - I mentioned this before but I believe I know that one reason people struggle with losing weight with exercise is that they eat more to compensate for their energy output. Kind of a, "oooh, I walked a couple miles so I can have a brownie and milk reward" type of mentality (mmmmm, warm brownies and ice cold milk...). In general I feel if I overestimate what I am eating and underestimate what I am expending, I am more likely to be pleasantly surprised than disappointed with my progress.
But after all that, I would be interested in feedback on my workout from the in-the-trenches people here. So here it is:
I've been pretty successful lately doing this 2 times a week, trying to get to 3 times a week more regularly. My thought is to do particular workout for another 2 - 3 weeks and then to switch it up to some different ones. All recommendations are welcome :)
Treadmill - 10 minute walking warm up around 3.3/3.4 with a 6.0 sprint for about a minute (I try to add 5 seconds to my time each time I do this, I'm at 50 seconds as of my last workout)
Bench Press - 3 x 12 x 60
Leg Extension - 3 x 12 x 65
Lat Pulldown - 3 x 12 x 80
Leg Press - 3 x 12 x 150 (sometimes squats hurt my knee)
Tricep Extension - 3 x 12 x 45
Leg Curls - 3 x 12 x 65
Bicep Curl - 3 x 12 x 30 (this has never been my strong suit)
Adduction - 3 x 12 x 60
Abduction - 3 x 12 x 60
Stair climber - 20 minutes - slow to moderate pace - I switch off based on what I can survive :)
I'm wondering if it might be good to switch out some lifts for some whole body lifts, but the above exercises are all ones I have done throughout my life and are comfortable with, I'd need some advice on any new ones.
And - do I switch it up before I grow tired of the above routine? Or wait for some amount of boredom?
Kommentar hinzufügen
06 Oktober 2015
Hokay. Self.
Don't get frustrated - you are still fighting the good fight.
Of course the weight isn't going to just melt off, have you seen your food journal? There's still a lot of junk on there. Reese's PB Cups for breakfast? Come on man, you know better than that.
You did work out last night, you did a great job. You were tired and you pushed a little longer. All good things. Continue to work at it and you will become more consistent and your endurance and strength will return and improve. Remember, you are basically starting over. Again. Don't despair, you haven't given up. You can still do this.
Keep trying to make good choices. The more you make, the more you make. Every good choice - your workout, your drink choice, your food - is a small victory. You can't win the war without winning the battles.
Today can be a good day if you make it one.
(5 Kommentare)
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