Friday, October 25, 2013

Plugging away.

I forgot to post up here last week. I have been plugging away at the weight loss.

As I stated before, I am trying to retrain my body and eating habits. I first have to break 39 years of bad habits. The best way to do this is through consistency.  I do revert here and there, but mostly I am eating a LOT better than ever before. The hardest part for me is at night. I have a horrible habit, which I attribute to most of my weight gain over the last 15 years, of getting up at night and eating. Usually these sessions are uncontrollable and I eat the worst things in the cabinet. Pop Tarts and such.

This is a night to night battle for me.

The last two nights though I won!  Small steps.

I have not been to the gym much. I have had a lot going on at home and have not been sleeping well. I did have a training session last Saturday and have one tomorrow. SO I will be going to the gym tonight to at least try to prep for tomorrow.

The good news is that I am still losing. I weighed in today at 281.8 pounds.  That is 10 pounds less than when I started about five weeks ago.  About 2 pounds a week!  This makes me feel good. I am looking forward to seeing myself in the 270s, something that I have not seen in some time.

I don't really feel any lighter, but I am far from light.  Once into the 70s I will see some significant gain and then hopefully feel more energized to keep it going.  And if I maintain the slow even pace, I will keep it going and not the the dreaded plateau.


Friday, October 11, 2013

I will try to update this weekly on Fridays.

Reading some of the comments, I saw a little discussion about pitas and density and such. Here are what I eat. I was recommended Joseph's.

I will usually eat two fried eggs in the morning with one of these pita breads, and one of these tortillas for lunch in a turkey wrap. They are relatively lower in carbs than regular pitas, but they contain Flax, which is a good oil (fat). Plus, they taste good.  

These are for the most part all the carbs I eat. Except for my midnight binge snacks of course.  :)

For dinner I will eat a hefty protein, lots of veggies and if I am really craving, a slice of whole what bread. 

Portions?  We haven't gotten too picky about that yet.  For now I am more concerned with switching my eating habits as far as types of food and when I eat. Later I will worry about portions. However, I can say that if you are on a good plan, your body will start to control your portions for you. If you eat every three hours your body will start to only want healthy portions instead of only eating two meals a day for example, lunch and dinnner.  

If you eat a 7 o clock dinner, but skip breakfast and snacks and don't eat again until noon the next day, you have gone 17 hours without eating and your body is going into "fasting" mode. You are going to over eat at lunch, then feel a crash as your body stores all those calories rather than burning them.  Then 7 hours later you will do it again and repeat the cycle, always feeling stuffed or starving, and always feeling tired and lethargic. And always gaining, or at best never losing weight.

Frequent snacks and meals keeps your body constantly satisfied and your metabolism constantly working. Before long you will start to eat less at any one meal and you will avoid the over eating that happens when you only eat two meals a day.

So portions will begin to work themselves out. 

As for this week, I did alright. Last saturday my brother was in town and we were naughty, we ate a lot of pizza and junk food. Then on Tuesday night I went to my buddies place to celebrate the completion of his kickstarter, and I had 4 beers and too much pizza again. Aside from that though, I did fairly well.  My weight remained the same, but I'm ok with that. I have been going to the gym and strengthening my core by doing squats and aerobic stuff like stairs.  I hate that it is so expensive, but working with a trainer is a good investment. The guy is always there, and even when I don't have an appointment he comes and motivates me and gives suggestions.  

He gave me an aerobic routine where I was supposed to do 3 sets of stairs, 15 reps (up and down is one rep) in each set.  That was a little much, and I modified it down to just 3 sets of 5 reps. But I was proud of myself for just that.  The good thing about the trainer is that he is sparking things in me that have been missing for decades. I am a former athlete. I ran track at the college level and also played soccer. There was a time that I was pretty confident that I could blow the doors of just about any one I met in a 100 meter sprint.  The muscles might be pretty weak, but they remember!  I can literally feel myself getting stronger every day. My legs feel harder and it hurts less to stand up out of my chair, or squat down to pick something up. 

It is funny how self esteem plays a roll in this. I don't look any different, but I feel different, and that makes me happier and more motivated to keep it going. I actually found myself looking forward to going to the gym today after school. Almost craving it. That is good.

Also, I am thinking about opening this blog up to a few contributors. Want to join the journey and help inspire others?  Email me, jawaballs@hotmail and we can talk about it.  I can change the name to NERDS get skinny or something.  So I guess I am looking for 2 or 3 more guys to join the cause and blog about their efforts.  Interested? let me know.


Thursday, October 3, 2013

A standard meal plan!

In meeting with a nutritionist and trying to meet things that I like here is one of my standard meal plans for a day.

5:45 am when I get up I eat 2 eggs or 2 ounces of chicken or steak (from previous meals) and a whole wheat and flax pita by Joesephs.

9:30 I eat a Greek 0 fat yogurt with some blueberries.  I dont get the kind that has the mushy fruit mixed in, I get fresh blue berries and add them.

11:30 I eat lunch. Usually I eat a turkey wrap.
100% whole wheat tortilla by Joesephs
4 slices of turkey breast
2 slices of cheese
green pepper and any other vegies I can get in there.

The important part is the avacado. You are trying to convert your body from burning sugar and carbs to burning fat for it's energy. Avacado is loaded with healthy fat that your body needs to learn to burn so it can burn your fat reserves when you are hungry rather than making you eat more carbs.

2:30 or so, usually right when I get home from work, I will eat something from the fridge left over. Cannelini or black beans, broccoli, and a protein like grilled chicken or steak. A single slice of 100% whole wheat bread is ok too or one of your pitas if you have the carb crave though avoid them if you can.

6:00 I will prepare a nice meal for me and my wife.  I always make a protein and multiple kinds of veggies. Last night I made NY strip on the grill with brussel sprouts and beans with spincach, carrots and a garlic sauce.  The night before i cooked Salmon in a foil pouch. I put Asparagus, green and red peppers, minced garlic and onions and celery in there too, sealed it up and threw it on the grill for 20 minutes. Sprinkle some poultry seasoning, thyme, rosemary, crushed red pepper, salt, pepper, and or italian seasoning. It was fantastic.

 I try not to but if she wants I will make her some pasta or rice a roni and try not to eat it.

9:00 Snack of some sort. Yogurt, sugar free fudge pop, sugar free pudding, Atkins peanut butter and chocolate meal replacement bar, left over stuff.

Try not to go 3-4 hours between meals!  And try to avoid eating after your last snack.  If you have eaten enough good fats during the day, you should be able to resist the carb crave later at night.

Hope that helps!


Back in the saddle... again!

Weight loss is no easy thing.  It is filled with it's ups and down, bad diets and miserable failures.  But at some point in our lives we need to get real and man up!

Here I go again. It is 10/3/2013 and I am committed, again to losing the pounds.  This time however I have a plan.

First, I realized I could not do it alone. I have sought out help in the form of counseling by a nutritionist and therapist at a Diabetes clinic.  My bloodwork was so bad that I qualify for the program through insurance and if you are reading this blog, you might as well.  Hell, most of you are probably gamers who eat the same crap I do and look the same as me, so it is likely you have the same issues!

But in addition to that, I have joined a gym.  I started up a membership at a gym in my town, and paid upfront for four physical training sessions. Yes it is costly, but I have spent a LOT of money on toys and models. You would probably not think twice about spending 150 bucks on a couple of GW box sets. Why not spend that on your health?  I bet at most gyms you can get a package deal price on training sessions if you negotiate.

Finally, I invested in some proper gym clothing and shoes.  Yes it makes a difference if we feel good about what we are wearing, especially the shoes.  :)

So my check in weight at my first training session on September 21 was 291 pounds.  At the second session on September 28 on I as at 288.  Looks good so far!

I will try to keep a running record here.

Oh and I am planning on doing a Zombie 5k in the spring. Wish me luck!