Goals

I have not been tracking my food well here, and that may happen from time to time as we go forward, but part of what I've never really incorporated here well was the overall aspect of what I'm working toward, which is better understanding of what foods I truly NEED every day and also the exercise to help me become physically the man that God has created me to be. Saturday, November 20 was my one-year anniversary of starting this process. I have lost over 100lbs. and over 15" from my waist. As part of my one-year anniversary, I want to focus my goals for the upcoming year and ask for your prayers and continued accountability for me as I move forward.

Before November 20, 2011:
- Weight under 300 (currently 378)
- Waist under 44" (currently 54")
- Bench press over 400 (currently 375)
- Squat over 550 (currently 495)
- Deadlift over 600 (currently 515)
- Power Clean over 300 (currently 235)
- Compete in at least one 5K and one 10K run
- Compete in a strongman competition
- Run a total of 500 miles
- Log 10,000 gym minutes

So far I have run 1 mile and logged 60 gym minutes, so my running totals are down to 499 and 9940 for those goals.

10/24/10-10/30/10

The week wasn't perfect, but the averages at the end of the week were solid. I struggled to get workouts in on Friday and Saturday. I noticed often throughout the week that I was not going with first instinct on eating choices because I knew I'd be typing it up on here, so the accountability of this blog is a good thing!

My daily averages:
Calories: 1693
Saturated Fat: 17g
Sodium: 3286mg
Carbohydrates: 182g
Fiber: 16g
Sugar: 48g
Protein: 102g

Friday and Saturday

Wowser, how two days can fly by! Friday I did get in an ab workout and a flexibility workout, but work kept me occupied for much of both days.

Friday I had a cappuccino and a sausage, egg, and cheese croissant for breakfast; a Hot Stuff pizza and Diet Mountain Dew for lunch; and my parents took us out for supper where I had grilled salmon, a lettuce salad, and steamed veggies.

Friday totals:
Calories: 1370
Sat Fat: 34.5g
Sodium: 2301mg
Carbs: 120g
Fiber: 9g
Sugar: 59g
Protein: 70g

Saturday I had a banana and a cinnamon roll for breakfast; a Healthy Choice meal and Diet Mountain Dew for lunch; and a Turkey and Cheese deli sandwich at work for my late supper.

Saturday totals:
Calories: 1062
Sat Fat: 8.5g
Sodium: 3001mg
Carb: 145g
Fiber: 13g
Sugar: 23g
Protein: 48g

Thursday, October 28

I enjoyed a walk/run with my dog after work today, and that was my physical exercise today. My diet was good today and I had enough calories left to splurge a little for supper.

Breakfast - Banana, Cinnamon Roll, Diet Mountain Dew

Lunch - Healthy Choice meal, Diet Mountain Dew

Supper - Chicken Corn Chowder soup, Chicken breast, Sobe Life Water, Budweiser Select beer

Totals:
Calories: 1331
Sat Fat: 8g
Sodium: 2979mg
Carbs: 141g
Fiber: 14g
Sugar: 35g
Protein: 96g

Wednesday

Ouch! Off day in my workout today. Ended up eating lunch and supper out, buffet for both. I definitely didn't make great choices.

Breakfast was a banana.

Lunch was Godfather's pizza buffet.

Supper was Chinese buffet.

Totals:
Calories: 4030
Saturated Fat: 46
Sodium: 7917
Carbs: 410
Fiber: 26
Sugar: 127
Protein: 219

About double across the board (and 3 times on Sodium) what I want to be consuming. Definitely still room for improvement, but it is one day. I will correct this tomorrow.

Tuesday, October 26

Worked out over noon hour today and missed a follow up workout because I volunteered to do night meds at work. My noon workout was a 3x3 deadlift workout with 385, 405, and 425lbs. I then did shoulder presses 1 set of 10 with 50lb dumbbells and 1 set with 60s. I then did neck raises, 2 sets of 10 with 100lb dumbbells. I then did 1/2 mile of speed walking and a flexibility workout.

My breakfast was a banana and water.

Lunch was a Healthy Choice meal and a Coke Zero.

Supper was a Subway Chicken Breast footlong sub and water.

Snacks were carrots, yogurt, a snickers bar, and a reeces cup.

Totals:
Calories: 1506
Saturated Fat: 13.5g
Sodium: 2846mg
Carbohydrates: 233g
Fiber: 17g
Sugar: 75g
Protein: 73g

Monday

Mondays for me are another odd schedule as I work overnight Sunday evening into Monday morning. I followed up work by going to the gym. I did a 3x3 workout on bench with 275, 295, and 305. I also did 2 sets of 10 of dumbbell chest flys with 40s and then 45s. I also biked for 10 miles on a stationary before walking 1/2 mile. I finished my morning workout with a flexibility workout and 50 ab crunches.

I had a smoothie this morning consisting of frozen blueberries, protein powder, flax seed, oats, milk, and a banana.

I ate a late lunch of Chicken Tortilla soup.

My supper this evening was a 8oz sirloin steak and a Powerade Zero.

Day's totals:
Calories: 1566
Saturated Fat: 11g
Sodium: 1678mg
Carbohydrates: 136g
Fiber: 18g
Sugar: 19g
Protein: 172g

Sunday

My Sundays are typically odd because I get off work at 7am, teach Sunday School, and then finally get some sleep in the afternoon before coming back to work at 11pm. To say my eating on Sundays is odd is being generous!

I ate a banana and had a Powerade Zero this morning for breakfast.

At lunch, I had baked chicken strips.

My supper was a chicken breast.

Overnight my snacks were an orange and two servings of baby carrots.

Day's totals:
Calories: 987
Saturated Fat: 8.5g
Sodium: 2280mg
Carbohydrates: 91g
Fiber: 14g
Sugar: 1g
Protein: 105g

My exercise today was walking rounds during work. Tomorrow I begin a more extensive workout program that I will be posting at that time.

Back in the saddle

Okay, I haven't used this in some time, and while my workout carried my weight loss, I've slipped into some less-than-desirable eating habits because I'm not intentionally thinking through my diet. I decided partway through my day today to start recording my eating again, and it shows in the totals for the day. I worked a split shift at my day job, adding an extra meal into my plan, so this is not my normal intake on a Saturday, but it's good to know where I'm starting from.

Breakfast was a banana and a Sobe Lifewater
Morning Snack was a Take 5 candy bar and a Diet Mountain Dew
Lunch was Chicken Tortilla soup and another Diet Mountain Dew
Supper was a Healthy Choice meal and apples
Late meal at work was a Tuna sandwich, Almonds, and a Rockstar Zero Carb

Calories - 2,765
Saturated Fat - 16g
Sodium - 3477mg
Carbohydrates - 203g
Fiber - 18g
Sugar - 37g
Protein - 60g

Tuesday

Breakfast was a banana and a sausage, egg, and cheese croissant along with a Diet Sunkist. Lunch was a Healthy Choice meal, Green Giant mixed veggies, and an apple. I had a Gatorade after my lunch hour workout as well. My supper was a smoothie with blueberries, oats, banana, protein powder, flax seed, and milk. Calories 2051, Saturated Fat 22.5g, Sodium 3322mg, Carbs 296, Fiber 33, Sugar 65, Protein 113.

I lifted weights at lunch time. I did bench press 5 sets of 5 reps with 235, 245, 255, 265, and 275. I also did 5x5 with deadlift at 345, 355, 365, 375, and 385. I also did 50 crunches on a balance ball and 25 bicycle crunches on the balance ball. This evening I did 12 total 100-meter sprints in sets of 6, 5 sets of toppers (crunch up to the crunch position, and then do 10 pushes even tighter during each set), then my flexibility workout.

My weight today was 435.

Wednesday

Wednesday, I started my day with 40 crunches, then work. I intentionally walked extra around work today, which felt great. After work and grocery shopping, I did the second day of my BiggerFasterStronger running workout. I did 6 400's with a nasty wind tonight. I finished with 15 10-second crunches (you crunch up and then hold it for 10 seconds before releasing) and my flexibility workout.

So, for dining today. I started my morning with Oatmeal sprinkled with some cinnamon and flax seed and milk. Lunch was out with a client, and I enjoyed Mexican chicken soup (with TONS of sliced avocado!) and chips and salsa. Supper was a spinach and greens salad with chicken and some sprinkled Parmesan cheese topped with Newman's Own dressing. For the day: 1,375 calories; 7.5g saturated fat; 1,958mg sodium; 164g carbohydrates; 27g fiber; 20g sugar; and 105g protein.

All in all, a great day!

Good day!

So, two great days of exercise and eating...have to record it!

Monday, from midnight on, I had soup, broccoli, yogurt, an apple for my overnight meal at work. My breakfast was a smoothie with strawberries, milk, an orange, flax, protein powder, and raw oats. Supper (after a good sleep) was 2 soy burgers and rice. My exercise was a 3x3 workout on bench press with 275, 285, and 295 along with dumbbell flys, 2 sets of 10 at 45 lbs. I also ran 2 800-meter runs, 10 court sprints during a basketball workout, and I did my flexibility workout. Last, but not least, I did a crunch workout on an exercise ball of 2x25, then I did a quick-switch workout with 10 situps to 15 jumping jacks for 3 sets of each. Food totals: 1,443 calories; 7g saturated fat; 3,478mg sodium; 223g carbohydrates; 44g fiber; 11g sugar; 118g protein.

Tuesday, I had breakfast of a ham, egg, and cheese croissant and sugar-free Amp energy drink. Lunch was a Healthy Choice meal, a veggie mix, an orange, and two Vitamin Waters (one Zero, one not). Supper was two soy burgers, a veggie mix, and milk mixed with protein powder and flax. I did a deadweight lifting workout today of 3x3 with 365, 385, and 405 along with front dumbbell shoulder raises at 2x10 at 35lbs. and dumbbell neck raises at 2x10 at 100lbs. I also did a flexibility workout. This evening, I ran a Couch-to-5K workout, but I added 10 minutes of running for a total workout of 40 minutes with warm-up and cool-down walks. Nutrition totals: 2,086 calories; 17g saturated fat; 4,592mg sodium; 273g carbohydrates; 37g fiber; 98g sugar; 143g protein.

I had high levels of sodium both days, and the regular Vitamin Water added a lot of sugar to my Tuesday. Overall, I have felt awesome, even with some soreness in my ankles from the running. I'll keep it up!

Sunday and Monday

Because blogger was not working, I couldn't get on the last two days. My weekends are odd because of my overnight job from 11pm-7am Saturday and Sunday night. So I took from midnight to midnight Sunday and midnight until bed on Monday.

Sunday I had a Sausage, Egg, and Cheese croissant sandwich for breakfast, then slept most of the day before having a Green Giant steamer bag and a banana.

Calories 720
Saturated Fat 11g
Sodium 1713mg
Carbohydrates 83g
Fiber 10g
Sugar 4g
Protein 25g

Monday I had a fruit smoothie with yogurt instead of milk, which added calories, but I was out of milk! I had dining overnight during work of yogurt, broccoli, celery, an apple, and an orange. Supper tonight was boiled chicken and a Green Giant vegetable tray.

Calories 1469
Saturated Fat 5g
Sodium 2212mg
Carbohydrates 166g
Fiber 39g
Sugar 43g
Protein 140g

Thursday, May 13

Today I ate good, and I worked out hard after work before a meeting tonight.

Breakfast was a fruit smoothie, lunch was a Healthy Choice meal, yogurt, celery, and an apple, and supper was a Healthy Choice meal, yogurt, and carrots.

Totals:
Calories 1638
Saturated Fat 5.5
Sodium 1644
Carbohydrates 280
Fiber 36
Sugar 63
Protein 98

Wednesday, May 12

My weigh in this morning was 426.

I had a very busy day at work today and did not get a workout in, but I did stick to my calorie count. I had a banana and milk for breakfast, a Burger King salad for lunch, and the leftovers from my Monday salmon supper tonight.

Totals:
Calories 1460
Saturated Fat 9.5
Sodium 1834
Carbohydrates 136
Fiber 18
Sugar 32
Protein 122

My Tuesday

So I weighed in today, and I'm already down to 431.

I lifted deadlifts today 5x325, 5x335, 5x345; and I did 15 minutes of interval running. I finished off with a flexibility workout and dumbbell crunches 2x25x100. I will ride bike for 30 minutes before heading to bed.

I had a fruit smoothie for breakfast this morning, a Healthy Choice meal with broccoli and yogurt for lunch, an apple for snack, and Chicken and green beans and milk for supper.

Totals:
Calories 1673
Saturated Fat 6
Sodium 2086
Carbohydrates 210
Fiber 45
Sugar 67
Protein 165.5

The sugar was still a little high, but that sugar was primarily from yogurt and milk, so I can handle that. I'm very, very happy with the numbers from today.

Return to renewed life!

So things have not been going swimmingly since March. I'm at 435 right now. Returned to bad habits and missed workouts.

Sunday, I had breakfast after getting off work from the hospital, lunch with my mother and grandparents at Godfather's buffet, and supper while working at the hospital.

Totals:
Calories 3266
Saturated Fat 30.5
Sodium 6187
Carbohydrates 470.5
Fiber 34.5
Sugar 129.5
Protein 170.5

The pizza buffet was rough, but the rest of the day was good. Walked 2.41 miles on pedometer Sunday.

Monday, went to the gym after work and lifted: Bench - 5x225, 5x235, 5x245, 5x255, 5x265; Dumbbell Flys 2x10x40; Hammer Curls 2x10x50; Dumbbell Tricep Extensions 2x10x85; Shoulder Raises 2x10x30; Neck Rolls 2x10x100. I did 2 sets of 25 crunches on a balance ball. I then did interval running for 15 minutes and a flexibility workout.

Food on Monday was a banana before bed to take my morning meds with food. I had salmon, broccoli, rice, and yogurt w/flax for supper.

Totals:
Calories 1020
Saturated Fat 5.5
Sodium 544
Carbohydrates 104
Fiber 16
Sugar 14
Protein 81

I will be riding bike for 30 minutes before showering and going to bed.

Today's dining

Banana and powerade for breakfast; Healthy Choice meal, Yogurt with flax seed, 2 celery hearts, an orange, and two Caffeine Free Diet Dr. Peppers for lunch; Progresso Chicken Soup for supper with 2 more Dr. Peppers; and last, turkey rolls for evening snack.

Calories: 1260
Saturated Fat: 5g
Sodium: 5764mg (yikes!)
Carbohydrates: 164g
Fiber: 18g
Sugar: 21g
Protein: 105g

The sodium is my only worry, and most of that came from the turkey rolls. The rest was awesome.

I will be exercising tonight after I post this, so I'll detail it tomorrow.

New day, new start!

So I had a couple of off weeks. I still dropped a couple pounds the last couple weeks, but that discipline wasn't there. So I retooled, and I'll be posting at least daily again.

Today's intake:

Breakfast - Banana, Sobe Lifewater 0 Cal, Diet Mountain Dew
Lunch - Healthy Choice meal, 2 stalks of celery, apple, yogurt, Diet Sierra Mist
Supper - Chicken, Cheese, Brown Rice

Calories - 1431
Sat Fat - 8g
Sodium - 3791mg
Carbs - 220g
Fiber - 22g
Sugar - 21g
Protein - 98g

4 months

So, Saturday was 4 months since my first weigh in. I am now down to 404. I realized this weekend as I struggled with a visit to the Twin Cities how some of my past thinking still shows up now and then. I used the workout facility at the guest dorm of the seminary where I spent the weekend only once, though it was there the whole time. Because the facility did not have much for free weights, old "all-or-nothing" thinking really kicked in, and after using the facility Sunday evening, I had plenty of time Monday morning to do such before my tour of the school, but I never made the effort. As I drove home yesterday, I thought a lot about some of the struggles I've had recently with eating. It seems that subconscous thinging has shown up all over again, and when I'm in public, I stick to my guns quite well. When I'm alone, however, when I mess up once in the day, I let the day completely go to heck. This likely is something I will always struggle with to some degree, but as much as I can keep it a conscious thought, I should.

So far, it's been very exciting to hear folks' compliments as they see me for the first time. An old friend described me as "buff" yesterday as she had not seen me since bumping into each other in New Orleans last summer. I also used the inspiration of seeing my good friend Judd on Saturday night and his spirit overcoming all he has since basically the same time I started my journey. I had every intention of attempting to run a 5K at the end of the summer, and I've now committed myself to that. Not only that, but I'm going to wear one of Judd's "Team Yaeger" shirts as I run. He's been a tremendous inspiration to me as I've gone through this journey, and he will continue to be a great support and inspiration as I continue down this path.

If you see me on the street or drop me an email, please don't be afraid to ask how things are going. It's through the constant support of friends and family that I've made it this far, and I have a lot more work to do!

Friday lunch and afternoon snack

Lunch - Healthy Choice Cajun Chicken and Shrimp, Weight Watchers Cherry Cheesecake yogurt, and Powerade Zero Grape - 360 calories, 1g saturated fat, 900mg sodium, 57g carbohydrates, 6g fiber, 15g sugar, 21g protein

Snack - Granny Smith apple, natural almonds, carrots, Diet V8 Splash berry blend - 338 calories, 1g saturated fat, 233mg sodium, 56g carbohydrates, 9g fiber, 17g sugar, 7g protein

Friday breakfast and morning snack

Breakfast - Banana and milk - 211 calories, 0g saturated fat, 131mg sodium, 44g carbohydrates, 4g fiber, 12g sugar, 10g protein

Snack - Yoplait Light Red Velvet Cake yogurt, celery - 120 calories, 0g saturated fat, 141mg sodium, 22g carbohydrates, 1g fiber, 16g sugar, 6g protein

Thursday

Breakfast - Banana and skim milk - 211 calories, 0g saturated fat, 131mg sodium, 44g carbohydrates, 4g fiber, 12g sugar, 10g protein

Lunch - Select Harvest Crab soup, Muscle Milk Light Vanilla, Fiber One Strawberry yogurt, Powerade Zero Strawberry - 340 calories, 1g saturated fat, 1375mg sodium, 54g carbohydrates, 10g fiber, 23g sugar, 25g protein

Supper - Footlong Subway Club, Chicken Chowder Soup, water - 780 calories, 5g saturated fat, 3220mg sodium, 117g carbohydrates, 13g fiber, 16g sugar, 58g protein

Day's totals - 1331 calories, 6g saturated fat, 4826mg sodium, 215g carbohydrates, 27g fiber, 51g sugar, 93g protein

Wednesday afternoon snack and supper

Snack: Granny Smith apple, Carrots, and natural almonds - 178 calories, 1g saturated fat, 33mg sodium, 29g carbohydrates, 8g fiber, 1g sugar, 4g protein

Supper: Healthy Choice Chicken Pad Thai meal and V8 Diet Splash Tropical Blend - 350 calories, 1g saturated fat, 860mg sodium, 64g carbohydrates, 5g fiber, 26g sugar, 19g protein

Totals for Wednesday: 1149 calories, 4g saturated fat, 2385mg sodium, 197g carbohydrates, 22g fiber, 50g sugar, 55g protein

Wednesday lunch

Burger King Tendergrill sandwich w/o mayo, water - 380 calories, 2g saturated fat, 1130mg sodium, 51g carbohydrates, 4g fiber, 7g sugar, 25g protein

Wednesday morning snack

Yoplait Light Raspberry Cheesecake Yogurt and one stalk of celery - 120 calories, 0g saturated fat, 141mg sodium, 22g carbohydrates, 1g fiber, 16g sugar, 6g protein

Tuesday Supper/Wednesday Breakfast

Tuesday Supper - Subway Turkey and Ham footlong, 2 Powerade Zero drinks - 590 calories, 2g saturated fat, 2500mg sodium, 95g carbohydrates, 10g fiber, 13g sugar, 38g protein

Wednesday breakfast - Banana, Powerade Zero Strawberry - 121 calories, 0g saturated fat, 221mg sodium, 31g carbohydrates, 4g fiber, 0g sugar, 1g protein

Some goals going forward

Current weight is 420.

March 20, I will be going to Minneapolis to a fundraiser for a friend along with a tour that weekend at Luther Seminary. My goal is to be at 405 (75 lbs lost) by that date.

May 8 and 15, my two youngest brothers are graduating from high school and college, respectively. I would like to be 380 at that point (approximately 6 months from first weigh in, 100 lbs lost).

August 6-8 will be my cousin's wedding in Duluth, and I would like to be down to 350 (which would be just under 9 months, and 130lbs lost).

October 16 is my 31st birthday. I would like to be down to 325 by that date (just under 11 months and 155lbs lost).

Back!

I've not been great about posting on here....shame on me! I am working with folks at work, but I need to be focused on being accountable to myself as well.

Breakfast - Powerade Zero Mixed Berry, Sausage/Egg/Cheese Croissant from Gas Station - 474 calories, 13g saturated fat, 1203mg sodium, 23g carbohydrates, 1g fiber, 3g sugar, 16g protein

Lunch - Footlong Subway Club w/no cheese and the works, Diet v8 Splash Berry Blend - 720 calories, 3g saturated fat, 2520mg sodium, 119g carbohydrates, 11g fiber, 28g sugar, 52g protein

Workout - Bench Press - 5x245, 4x255, 3x265, 2x275, 1x305, 1x325, 1x335; and Squat - 5x315, 4x335, 3x365, 2x385, 1x405

February 8 weigh in

428. Down to where I was before last week, though I couldn't exercise well last week because of a sinus infection. I am working better on my exercise program now. The weather prevented me from getting back to town to spin class yesterday, but I did lift bench, squat, and biceps yesterday and did triceps, lunges, and abs today.

Tuesday totals

Cal - 2458
Sat Fat - 11
Sod - 6243
Carb - 258
Fib - 42
Sug - 57
Pro 216

Monday

Soup, Turkey, Jerky

Cal - 1310
Sat Fat - 8
Sod - 9130
Carb - 88
Fib - 2
Sug - 52
Pro - 199

To start February

Weight - 433
Waist - 60"
Chest - 63"
Around Thighs - 47"

Since November 20, I have lost 47 lbs, 9" on my waist, 5" on my chest, and 7.5" around my thighs. Great progress, but the slip this week has me refocused. I am home sick today, so I am missing my workout today, but I will make it up over the course of the next few days.

My workout going forward:

Monday: Bench, Squat, Biceps, Spin Class, Flexibility
Tuesday: Triceps, Lunges, Abs, BFS running program, Flexibility
Wednesday: Deadlift, Power Clean, Shoulders, BFS running program, Flexibility
Thursday: Neck, Calves, Abs, Swimming, Flexibility
Friday: Incline, Leg Press, Legs, Jog/Elliptical, Flexibility
Saturday: Towel Bench, Box Squat, Abs, BFS running program, Flexibility
Sunday: Sports play, Flexibility

Change

So, I've had a rough couple days, and I couldn't begin to start tracking it all. I'm almost certain I'll have some gain this week at weigh in.

Some changes upcoming tomorrow: I'm starting my workout program hardcore starting tomorrow morning. I've got it mapped out. For fat, I'll only be tracking saturated fat from now on. I'll also be weighing in on Mondays now as I can use my scale at home, and it makes more sense to track on Monday as I end my week after Sunday. Hopefully we can take this up a notch and really see big results!

Tuesday's totals

Cal 1750
Fat 50
Sod 4461
Carb 126
Fib 9
Sug 38
Pro 200

Totals so far:
Cal 4810
Fat 198
Sod 11911
Carb 471
Fib 36
Sug 90
Pro 336

Week's totals

Cal - 10907, 1558
Fat - 276, 39
Sod - 24693, 3528
Carb - 1494, 213
Fib - 153, 22
Sug - 410, 59
Pro - 593, 85

Monday totals

3060

148

7450

345

27

52

136

Friday breakfast, snack, lunch

Breakfast - Banana - 105, 0, 1, 27, 3, 0, 1
Snack - Yogurt - 110, 0, 90, 20, 0, 15, 6
Lunch - Soup, Apple, Carrots - 375, 4, 902, 73, 10, 10, 14

Thursday totals

Breakfast of banana and milk, Lunch of soup, yogurt, an orange, and carrots, snack of jerky, supper of a tuna grilled sandwich, apple, yogurt, and evening snack of almonds.

Cal 1794, Fat 46, Sod 2913, Carb 251, Fib 29, Sug 75, Pro 136

Week total so far
Cal 7003, Fat 188, Sod 15893, Carb 967, Fib 98, Sug 245, Pro 413

Tuesday and Wednesday totals

Tuesday - 1783, 47, 3862, 257, 30, 33, 91
Wednesday - 1960, 51, 5660, 262, 31, 69, 115

Week Eight Eating Totals

Calories - 14688 / 2098
Fat - 565 / 81
Sodium - 34182 / 4883
Carbohydrates - 1606 / 229
Fiber - 167 / 24
Sugar - 361 / 52
Protein - 873 / 125

Week 8 weigh in

435. One pound drop is all, so I am picking things up this week to push that farther.

Tuesday lunch

542, 23, 581, 58, 2, 1, 26

Tuesday breakfast

Banana - 121, 0, 1, 31, 4, 0, 1

Monday totals

1466, 44, 3458, 197, 8, 68, 71

Friday, Saturday, Sunday totals

Friday - 2431, 99, 6171, 206, 22, 32, 173
Saturday - 2580, 145, 7040, 190, 35, 15, 170
Sunday - 2236, 54, 2693, 386, 46, 128, 78

Friday lunch and planned supper

Lunch - Subway Turkey Melt Flatbread, Almonds - Cal 610, Fat 33, Sod 1260, Carb 55, Fib 7, Sug 6, Pro 30
Supper - 12" Subway Club - Cal 640, Fat 10, Sod 2320, Carb 95, Fib 11, Sug 12, Pro 52

Friday breakfast

Milk w/Protein power and Banana - Cal 431, Fat 2, Sod 191, Carb 47, Fib 4, Sug 14, Pro 37

thursday supper

Chicken, yogurt

Cal 540
fat 8
sod 1260
carb 40
fib 0
sug 29
pro 77

Breakfast, Lunch, Snack on Thursday

Breakfast - Gas Station Sandwich - Cal 474, Fat 32, Sod 983, Carb 23, Fib 1, Sug 3, Pro 16
Lunch - Soup, Banana, Carrots, Yogurt - Cal 501, Fat 3, Sod 1130, Carb 99, Fib 8, Sug 18, Pro 24
Snack - Almonds - Cal 190, Fat 22, Sod 370, Carb 8, Fib 5, Sug 2, Pro 9

Totals so far - Cal 1165, Fat 57, Sod 2483, Carb 130, Fib 16, Sug 23, Pro 49

Wednesday breakfast and lunch

Had Taco John's breakfast and Chinese buffet for lunch:

Cal - 1799
Fat - 87
Sod - 4038
Carb - 117
Fib - 11
Sug - 40
Pro - 120

Supper, totals, and run

Chicken, Rice, Lettuce Salad, Bun - Cal 586, Fat 6, Sod 836, Carb 101, Fib 7, Sug 6, Pro 40

Totals - Cal 1467, Fat 16, Sod 3157, Carb 256, Fib 22, Sug 46, Pro 93

1 mile run/walk

Tuesday lunch and workout

Cal - 640
Fat - 10
Sod - 232o
Carb - 95
Fib - 11
Sug - 12
Pro - 52

Bench - 5x205, 5x215, 5x225, 5x235, 5x245
Squat - 5x5x275

Tuesday breakfast

Banana and OJ - Cal 241, Fat 0, Sod 1, Carb 60, Fib 4, Sug 28, Pro 1

Week 7 weigh in

436. Only 4lbs this week, but after the big loss last week, this isn't surprising. I'll just have to dial things up a little more! Overall, I have now lost 44lbs total in 53 days.

Monday total

Cal 2470
Fat 99
Sod 7340
Carb 281
Fib 15
Sug 48
Pro 113

Week Totals

Cal 12595/1799
Fat 462/66
Sod 27702/3957
Carb 1310/187
Fib 108/15
Sug 398/57
Pro 628/90

Saturday/Sunday totals

Saturday - Cal 2457, Fat 125, Sod 4976, Carb 203, Fib 16, Sug 42, Pro 124
Sunday - Cal 1318, Fat 29, Sod 1395, Carb 176, Fib 14, Sug 24, Pro 60

Friday supper/totals

Cal 901, Fat 52, Sod 2216, Carb 45, Fib 3, Sug 0, Pro 53

Totals
Cal 1645
Fat 60
Sod 3389
Carb 170
Fib 17
Sug 23
Pro 81

Friday breakfast and lunch

Breakfast - Oatmeal, Banana, Milk - Cal 329, Fat 4, Sod 61, Carb 65, Fib 8, Sug 7, Pro 11
Lunch - Soup, Yogurt, Apple, Carrots - Cal 415, Fat 4, Sod 1112, Carb 60, Fib 6, Sug 16, Pro 17

Thursday totals

Cal 1827, Fat 76, Sod 4896, Carb 69, Fib 16, Sug 5, Pro 102

Wednesday lunch/supper

Lunch - Pizza - 760, 36, 830, 95, 4, 58, 20
Supper - Soup and Smoothie - 1020, 4, 2230, 146, 12, 67, 95

Wednesday totals - Cal 2080, Fat 40, Sod 3420, Carb 319, Fib 16, Sug 185, Pro 115
Week totals - Cal 5348, Fat 172, Sod 13046, Carb 692, Fib 45, Sug 304, Pro 261

Wednesday breakfast

V8 Fusion - 300, 0, 360, 78, 0, 60, 0

Tuesday supper and totals

Supper - Eggs and bacon - Cal 513, Fat 39, Sod 369, Carb 2, Fib 0, Sug 2, Pro 33

Totals - Cal 1123, Fat 42, Sod 3004, Carb 132, Fib 13, Sug 73, Pro 55

Tuesday breakfast and lunch

Breakfast - V8 Fusion - Cal 300, Fat 0, Sod 310, Carb 78, Fib 0, Sug 60, Pro 0
Lunch - Soup and Green Beans - Cal 310, Fat 3, Sod 2325, Carb 52, Fib 13, Sug 11, Pro 22

Working out

I have not been reporting on my working out, which has increased substantially in the last week.

So, this last week, Sunday, I lifted Incline Bench Press, 3x135, 3x155, 3x185. I squated 3x3x275. I then biked at high speed for 5 minutes to get my heart rate to 135 and walked a mile at a good pace. I also did a flexibility workout.

Monday, I biked for 30 minutes on recumbant bike at home and did 25 crunches and 25 leg lifts on my balance ball. Flexibility workout as well.

Tuesday, I lifted Bench Press, 5x205, 5x215, 5x225, 5x235, 5x245, dumbbell fly 2x10x40, and bicep curls 10x45 and then 5x45. Also did flexibility workout.

Week Six Weigh In

Weigh in this morning was 440. This is down 40lbs since November 20th!

Monday totals

Cal - 2145
Fat - 90
Sodium - 6622
Carb - 241
Fib - 16
Sug - 46
Pro - 91

Week's totals

Calories - 14,079 - 2,011 per day
Fat - 451g - 64g per day
Sodium - 35,910mg - 5,130mg per day
Carbohydrates - 1,686g - 241g per day
Fiber - 154g - 22g per day
Sugar - 514g - 73g per day
Protein - 925g - 132g per day

Sunday eating

V8 Fusion: 300, 0, 240, 72, 0, 72, 0
Subway Barbecue Chicken: 620, 12, 2180, 104, 12, 30, 32
Subway Club: 640, 10, 2320, 95, 11, 12, 52
Jack Links Meat Sticks: 220, 18, 920, 2, 0, 0, 12

Totals: 1480, 40, 5660, 273, 23, 114, 96

Saturday food, totals, week to date totals

Breakfast - Oatmeal, 2 Bananas - 392, 4, 2, 89, 11, 1, 7
Lunch - Turkey sandwiches, apple - 653, 11, 3081, 52, 12, 4, 88
Supper - Eggs - 257, 20, 185, 1, 0, 1, 17
Totals - 1302, 35, 3355, 142, 23, 6, 112

Weeks totals - 12599, 411, 30250, 1413, 131, 400, 829

Wednesday, Thursday, Friday totals

Monday through Friday totals so far

Calories - 11297
Fat - 376
Sodium - 26895
Carbs - 1271
Fiber - 108
Sugar - 394
Protein - 717