Monday, July 5, 2010
4th of july weekend
Just updating on my progress. Haven't been keeping good track of my food intake or going to the gym over this fourth of july weekend. I went to the holyoke fireworks on the 2nd, went out to a bar b q on the 3rd with my sister and her fiance, and went to a friends house on the 4th for some more bar b q and fireworks. So I've had a busy weekend and haven't made it to the gym or kept track of the food I was eating.. I was trying to eat smaller portions and make smarter choices as well as keeping active. Took today(5th) to just kinda relax and not do anything but back to the gym on tuesday.
Wednesday, June 30, 2010
Sleep is important!!!
Had to get up really early today because I had put in a request to fight a speeding ticket 2 years ago and finally got a court date. Something must have gotten messed up because it was so old the police didn't even have the record of the exact account. The judge gave them a 2 week continuation and if they still can't come up with the case I get off. YAY!!
I usually don't get up this early and I don't really feel like I can take a nap, but am feeling lazy and lethargic today. Hopefully I can get in some good workouts, but it's really important to get proper sleep for a weight loss program.
It's been shown that being sleep deprived lowers your energy for exercise and activity. It also makes you more hungery as your trying to get more energy in the form of sugar to replace your lost sleep. I am going to try to start getting to bed earlier and then getting up early won't disturb my sleep. For me it also seems that the more hours I have awake the more oportunities I have to eat, so sleeping 8-10 hours a day is better than 6 for the one fact that it gives me more hours to eat or think about food.
I usually don't get up this early and I don't really feel like I can take a nap, but am feeling lazy and lethargic today. Hopefully I can get in some good workouts, but it's really important to get proper sleep for a weight loss program.
It's been shown that being sleep deprived lowers your energy for exercise and activity. It also makes you more hungery as your trying to get more energy in the form of sugar to replace your lost sleep. I am going to try to start getting to bed earlier and then getting up early won't disturb my sleep. For me it also seems that the more hours I have awake the more oportunities I have to eat, so sleeping 8-10 hours a day is better than 6 for the one fact that it gives me more hours to eat or think about food.
Food and Exercise Log:6-29-2010
This was a good day as far as calories. Nutrition was not as good as it could be. Wife got me the breakfast sandwich from dunkin(very high fat). Didn't drink any calories and kept snacking down. I had a very light dinner in the huke lau chicken stir fry with no added carb(usually you get noodles or rice). It was general a good day. I'm glad I got back into workout out.
Food:
Breakfast:Egg sandwich:500 cal, 18g protein
lunch: seafood salad roll w/chicken veg soup:400cal, 15g protein
dinner:chicken veg stir fry:300 cal, 27g protein
snack:peanut butter crackers:200 cal, 5g protein
total:1400 cal, 65g protein
Exercise:
20 min elliptical:300 cal
20 min rowing machine:200 cal
20 min bike:100 cal
total: 600 cal
food - exercise - metabolic rate = 1400 - 600 - 2800 = -2000 cal
Food:
Breakfast:Egg sandwich:500 cal, 18g protein
lunch: seafood salad roll w/chicken veg soup:400cal, 15g protein
dinner:chicken veg stir fry:300 cal, 27g protein
snack:peanut butter crackers:200 cal, 5g protein
total:1400 cal, 65g protein
Exercise:
20 min elliptical:300 cal
20 min rowing machine:200 cal
20 min bike:100 cal
total: 600 cal
food - exercise - metabolic rate = 1400 - 600 - 2800 = -2000 cal
Tuesday, June 29, 2010
Food and exercise log:6-28-2010
Food:
Breakfast: plain yogurt with blueberries:180 cal, 12g protein
Lunch: turkey sandwich with miracle whip and crackers:550 cal, 40g protein
Dinner: pork chops with fat trimmed rice and corn on the cob:800 cal, 50g protein
Total:1530 cal, 102g protein
Exercise:
25 min elliptical:250 cal
45 min weights:400 cal
3 set of 10 lat pulldown @ 130lb
3 set of 10 dumbell press @ 110lb
3 set of 10 one arm dumbell row @ 35lb ea arm
3 set of 10 butterfly machine @ 110lb
3 set of 20 crunch machine @ 100lbs
3 set of 10 dumbell side fly @ 15lb
3 set of 10 dumbell forward extension @ 15lb
3 set of 10 bicep curl @ 25lb
total:650 cal
food - exercise - metabolic = 1530 - 650 - 2800 = -1920 cal
Today was the first time in a while that I got a good workout in and stuck to a stricter diet and didn't eat out at all. Felt good to be sweating in the gym again. will maintain into the future.
Breakfast: plain yogurt with blueberries:180 cal, 12g protein
Lunch: turkey sandwich with miracle whip and crackers:550 cal, 40g protein
Dinner: pork chops with fat trimmed rice and corn on the cob:800 cal, 50g protein
Total:1530 cal, 102g protein
Exercise:
25 min elliptical:250 cal
45 min weights:400 cal
3 set of 10 lat pulldown @ 130lb
3 set of 10 dumbell press @ 110lb
3 set of 10 one arm dumbell row @ 35lb ea arm
3 set of 10 butterfly machine @ 110lb
3 set of 20 crunch machine @ 100lbs
3 set of 10 dumbell side fly @ 15lb
3 set of 10 dumbell forward extension @ 15lb
3 set of 10 bicep curl @ 25lb
total:650 cal
food - exercise - metabolic = 1530 - 650 - 2800 = -1920 cal
Today was the first time in a while that I got a good workout in and stuck to a stricter diet and didn't eat out at all. Felt good to be sweating in the gym again. will maintain into the future.
food and exercise log:6-27-2010
Food:
Breakfast:cottage cheese with strawberries:220 cal, 15g protein
lunch:olive garden soup salad and breadstick:750 cal, 12g protein
Dinner:skipped dinner junk food snacks in evening
snacks:ring dings:200 cal, 1g protein. glass milk:200 cal, 16g protein
total:1370 cal
Exercise:
30 min walk:150 cal
total:150 cal
food - exercise - metabolic rate = 1370 - 150 - 2800 = - 1580 cal
Olive garden salad is surprisingly high in calories because they drench it in salad dressing no doubt. The soup is very low in calories but high in sodium and the breadsticks can really add up at my meal I only had one. Didn't get alot of exercise in this day, but every little bit helps.
Breakfast:cottage cheese with strawberries:220 cal, 15g protein
lunch:olive garden soup salad and breadstick:750 cal, 12g protein
Dinner:skipped dinner junk food snacks in evening
snacks:ring dings:200 cal, 1g protein. glass milk:200 cal, 16g protein
total:1370 cal
Exercise:
30 min walk:150 cal
total:150 cal
food - exercise - metabolic rate = 1370 - 150 - 2800 = - 1580 cal
Olive garden salad is surprisingly high in calories because they drench it in salad dressing no doubt. The soup is very low in calories but high in sodium and the breadsticks can really add up at my meal I only had one. Didn't get alot of exercise in this day, but every little bit helps.
Sunday, June 27, 2010
Sickness and distractions
So I have posted in a little while. I was sick and then I got involved in buying a new car for my wife for her birthday. Then celebrating her birthday, etc. Haven't been sticking to my diet well but have tried to make good decisions. I also haven't been to the gym in a week. I am still down from my original weight, but have gained a bit of the weight I had lost. I will be posting a status updated with weight and pictures soon hopefully.
Tuesday, June 22, 2010
Food and Exercise log:6-22-2010
Food:
Breakfast:breakfast wrap and iced coffee no sweetener or creamer:350 cal, 15g protein
Skipped lunch
Dinner:Hamburger with bun, corn on the cob with butter & raw veggies:600 cal, 26g protein
Snacks:hotdog no bun:150 cal, 6g protein. Chips with queso dip:350 cal, 2g protein.
Total:1450 cal, 49g protein.
Exercise:
None:
Total 0
food - exercise - metabolic rate = 1450 - 0 - 2800 = - 1350 cal.
Diet for calories today was good, but the nutritional content was not very low protein and very few veggies. I didn't exercise today again because I was feeling sick. I am feeling better now so I think I will resume an exercise routine tomorrow. I feel that if my calculations are correct I am still on track and doing well in my weight loss goals, even if they may not be as spectacular as I had hoped.
Breakfast:breakfast wrap and iced coffee no sweetener or creamer:350 cal, 15g protein
Skipped lunch
Dinner:Hamburger with bun, corn on the cob with butter & raw veggies:600 cal, 26g protein
Snacks:hotdog no bun:150 cal, 6g protein. Chips with queso dip:350 cal, 2g protein.
Total:1450 cal, 49g protein.
Exercise:
None:
Total 0
food - exercise - metabolic rate = 1450 - 0 - 2800 = - 1350 cal.
Diet for calories today was good, but the nutritional content was not very low protein and very few veggies. I didn't exercise today again because I was feeling sick. I am feeling better now so I think I will resume an exercise routine tomorrow. I feel that if my calculations are correct I am still on track and doing well in my weight loss goals, even if they may not be as spectacular as I had hoped.
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