Turns Out I Was Right

Seems the setbacks I deemed minor actually were minor.  I’m down 1.2 lbs from yesterday, and right back on track with where I was two days ago.  I could see that as a defeat, but I’m choosing to see it as a victory.  this is a marathon, not a sprint, and I’ve not given up.  Everyday I don’t give up is a victory.

unnamed-1.jpg

For the record, my lowest recorded weight of the past 5 months is 187.2, which I hit 5 days ago.  So my goal for the week is to get to 187.1.  Or lower.  We will see.

I’m finding that my outlook is changing.  I’m actually having better results when I’m easier on myself.  I beat myself up less, hold myself to lower standards, than I have in the past.  This doesn’t mean I don’t have goals, I do, they just come with the realistic understanding that the road to my ideal weight doesn’t have to be a straight line.  In fact, so far, it looks like this:

unnamed.jpg

Sure, it’s bumpy, but I’m clearly headed in the right direction.

I completed the second day of week two in Couch to 5K this morning.  Today is my Friday, so tomorrow I’m going to do some house cleaning, visit with some family members, and have game night plans with friends.

My hip flexor was giving me some trouble last week when I walked for an hour in between my C to 5K days, so I think, at this point, laying off the cardio on my days off is very important for recovery.  So I’ll take the day off the gym tomorrow, but keep an eye on what I eat because of it.  My wrist is feeling better, but it’s still not 100%, so I’m hoping to start my body weight exercises next week.

XOE

Setbacks I’m Deeming Minor

Hullo.

My scale has crept up over the past couple days:

unnamed.jpg

This is due to the fact that I’ve been pretty hungry when I got home from work these last couple nights, and so I’ve had some food.  I’m not entirely sure why I’ve been hungrier, other than perhaps the running is starting to work.  Or, would work, if I wasn’t stuffing my face at night.  I also know I’m not eating enough protein in my day, and haven’t been since I started this blog, and that likely is causing the hunger as well.  This hunger I would rate as more-so than usual (because I’m generally a little peckish when I get off work, but it’s a hunger I can ignore and just go to bed with), but (and this is an important distinction that I don’t usually make) I’m not so hungry that I should have eaten the amount I’ve eaten when I came home.  So part of the weight going up is that I’m eating too much, and not the right things.

So in order to combat this, I think I’m going to try having a protein shake at night, whether I’m hungry or not, to combat the budding habit of destroying an entire container of hummus at 11 pm.

Hey!  At least it’s not pizza!  I just noticed that!  It didn’t even occur to me to get pizza either night!  THAT’S HUGE!

I’ve decided on Dr. Rhonda Patrick‘s smoothie recipe.

In the YouTube link above she gives the ingredients for a 64 ounce serving, one she shares with her husband.  So a 32 ounce smoothie should do it for me.

Here’s the breakdown:

-4 Kale Leaves
-1.5 cups of flax milk (pre-blend at this point)
-2 rainbow chard leaves & stems
-1.5 cups of spinach
-1/2 tomato
-1 carrot
-1/2 apple
-1/2 avocado
-1/2 cup blueberries
-1/2 banana
-1/2 shot glass of flaxseed

She says this last ingredient is optional, I have them, so I’m going to use them.  Also, I’m adding a scoop of Sun Warrior protein powder.

According to My Fitness Pal, this makes a 553 calorie pre-bedtime snack.  At first I was concerned about that caloric intake before bed.  But I thought, well, how do my micro- and macro- nutrients compare before the smoothie and after?  Let’s take a look:

Macros before incorporation of smoothie:

0.png

Macros after:

0.png

Sure the sugar and fat went up, but so did the protein and fiber, hell, the fiber nearly doubled.  Let’s take a look at the micros:

Before:

0.png

After:

0.png

Yeah.  The smoothie stays.  If you looked closely you would have noticed my daily goals for each nutrient was different between today and yesterday.  That I’m sure is caused by the fact that I haven’t logged any exercise yet today (I took the day off the gym today because my hip flexor was killing me yesterday, and I want to run tomorrow, so I’m listening to my body and giving it a day of rest) so the app thinks I need less food to run on.  Those goals will change as I log activity at work today.  The caloric density of the smoothie is well within my daily maximum, so I’m pumped to try it tonight.

XOE

 

 

 

Ups & Downs

I was going to start my weights routine last night.  I worked an earlier shift than normal so I figured I’d come home and do the test for the exercises I outlined in my last post.

But I have this reoccurring strain in my wrist from an old work injury that started acting up last week.  It bothered me again yesterday, so I figured instead of making the injury worse, I would put off the weights until my wrist is better.  I iced it last night; it’s still sore this morning, but I have a chiropractor appointment next Thursday, so I’ll likely mention it to the doc then.  I’m going to wear a wrist wrap at work to give it a little extra support until I can get it looked at.

So instead of working out last night I ate a couple eggs on toast…and 1/4 of a box of Girl Scout cookies.  I saw those cookies again on the scale this morning:

unnamed.jpg

But a .4 lb. increase ain’t so bad.  I was going to take today off from the gym, but since I didn’t do weights last night and ate cookies instead, I decided to go.  I walked on the treadmill for an hour:

unnamed.jpg

My primary care doc told me, when doing cardio, to keep my heart rate between 93 and 153.  So I shot for around 100, since I wasn’t trying to push too hard on account of tomorrow being day 1 week 2 in Couch to 5K.  Since I’m a great big fat guy walking for an hour burns a lot of calories.  It’s the only good thing about being fat.  Right now minimal effort brings quite a lot of results.

XOE

 

Couch to 5K Day 2

Since I didn’t go to the gym yesterday my weight remained static. I’m ok with that.

unnamed.jpg

But I did go to the gym this morning–day two of using the 5K running app.  I noticed my back hurt a little more than last time.  I’ll be doing some extra stretching and I made an appointment with my chiropractor for Thursday.  I also noticed that while my legs got super tired about half way through on Monday, they didn’t get that tired until about 3/4 of the way through today.  Progress.

I’ve also been drinking electrolyte water instead of the regular stuff.  I felt kind of fatigued and well, weird?  Out of sorts? Most of the day Monday.  Some runner friends recommended electrolyte water and bananas.  I’ll add a banana to my work break.  I’m already feeling better than I did post jogging on Monday.

Tomorrow I’m going to see my trainer friend B, who I will talk to about starting a basic body weight routine on Tuesdays and Thursdays.  I think while I’m doing this running routine I’m going to take Saturdays and Sundays off.  I want to give my body time to recuperate and heal from all the work I’ll be doing M-F.  But I’m still going to go to the gym on those days.  I like going, and I want to keep it that way.  So I’ll just walk on the treadmill on those days, 20 minutes should do it.

XOE

Couch to 5K to 100 Pushups

IMG-6284.jpg

‘Sup.

Lost exactly one pound overnight.  Sexy.  And I’m back under 190.

I started the Couch to 5K program this morning at the gym.  Running felt just like I thought it would feel: good then crummy.  The good lasted for about 2 minutes.  But I wasn’t dying and the 30 minutes went by relatively quickly.  You get to choose from 5 robot coaches and I chose Constance, the woman who most reminds me of the women at the gym who are annoyingly successful.

I rotated every minute to 1.5 mins between jogging, brisk walking, and walking.  Constance told me when to do what, and didn’t encourage me too much.  Nothing in my body hurt through the work out; my legs just got pretty tired pretty quickly.  And I sweat like a whore in church. Overall I think I’ll like this app.  I do think its GPS could use a little tweaking. I was on a treadmill, but still:

unnamed.jpg

I’m glad I get a day off tomorrow, and I’ll be sure to stretch throughout the day today and tomorrow, taking at work what we in the TJs biz call micro breaks to do so.

I found out that Fitbit has a training app called FitBit Coach.  There’s a 5 minute program on it they call a fit test, which consists of beginner bodyweight exercises.  I figure that’s a good place to start my weights routine.  Also, I’ll likely start the 100 pushups 6 week program.  The same people that made the pushups program also have a 200 squats, 200 lunges, 200 sit ups, 150 dips, and 25 pull-ups programs as well.  I’m going to start all of them tomorrow.

That might sound like a lot, but I figure in the beginning I’m going to be able to do like 3 of each exercise (and likely not even one of the pull-ups), so it’ll be a short workout in duration, and take longer as I get better at each exercise.

Those programs are all 6 weeks, and the 5K program is 9 weeks.  I might have a totally different body in well, 6-9 weeks.  The key is consistency.  And pizza knows, I have a problem with consistency.  But I’m gonna try anyway and see how it goes.

XOE

 

Steps Forward, Steps Back

unnamed.jpg

Had pizza and cookie again last night.  Gained .02 lbs. Buh.

But I went to the gym this morning and climbed exactly a thousand stairs exactly in 30 minutes.  I’m still not going to beat myself up about the pizza.  This is my process.  I am trying.

It’s interesting that the stair machine didn’t hurt my back, and I sweat like crazy, and my heart rate was in the 150s most of the 30 minutes I was at the gym but it didn’t feel hard.  I think the stair machine is going to make its way into my gym routine.  I burned more calories and exercised my heart more than just the treadmill walking, and stairs felt better on my back and hips.  Huh.  Who knew?  Probably lots of trainers and chiropractors.  But it’s news to me.

Yesterday when I got to work I felt like I wanted a little something sweet.  There happened to be cookies in the break room, as there is almost always something open to eat in the break room.  I thought, oh, this is great, I’ll just have one, since they’re sweet, but not a kind of cookie I actually like very much.  And it’s true: I did have only one cookie.

But instead of nipping my craving in the bud, I think it just whetted my appetite for more sweets.

For the rest of the day I had a piece of chocolate here, a chocolate covered almond there. I logged every bite on MFP calorie counter, and they were within my caloric allotment for the day.  But I wonder, did those indulgences fuel my pizza and cookie binge later in the day?  That pizza and cookie sure as shit weren’t within my allowed calories–I didn’t even bother logging them.

I still think there is some emotional or mental component to why I got the pizza that I’m not completely clear on.  I wasn’t very hungry, I just wanted to eat it because it tasted good.  I also wanted to stay up and watch some tv before I went to bed, another habit I’m trying to break.  It’s not that it’s not good for me, it’s just that when I watch tv I tend to want to snack.

I talked to my therapist about all this last week, and she recommended I make a list of things I can do for self care to replace the habit of self care with pizza.

Things to Do that Feel Good Instead of Eating Pizza at 11 PM 

  1. take an epsom salt bath
  2. eat some fruit
  3. jerk off
  4. do some yoga
  5. read a comic book
  6. post a blog entry about wanting, but not eating, pizza and cookie

That last one isn’t necessarily something that “feels good,” but it will keep me on the righteous path. Also, my therapist recommended I not stop eating pizza altogether, as it seems like a sure fire way to eat more pizza.  Instead of telling myself I can’t have pizza ever again, she recommends I tell myself I just can’t have pizza after work.  And I do like the idea of having it earlier in the day, on say my weekend, as a treat.  But even then I’ll have to make sure to expend more calories at the gym to burn off the pizza.  Oh pizza, you old troublemaker.

Wish me luck tonight!

XOE