A Bit of Indulgence

I indulged a bit today on some things I don't normally eat, but kept my calories in check. Actually, it got me back in a better range calorie-wise than I've been in pretty much all week.

Did more outside work, but was a bit lazier today. Got in a little mobility work, and virtually no proper cardio.

I took a short nap after work. Not sure if it made me feel better, as I was awaken rather abruptly after only about 30 min, and have had a slight chill ever since.

Oh well - was debating on skipping tonight's workout and taking an off day between cycles, but I'm feeling a bit soft and squishy... So, let's go get a workout in.

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Breakfast: 842 calories | 52g fat | 48g protein | 40g carbs

Crispito (x2): 400 calories | 20g fat | 20g protein | 30 carbs

Nacho Cheese Sauce (1 cup): 232 calories | 17g fat | 10g protein | 10g carbs

Eggs (x3): 210 calories | 15g fat | 18g protein

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Lunch: 386 calories | 27.5g fat | 30.5g protein | 7.2g carbs

Turkey Lunchmeat (2oz): 50 calories | .5g fat | 10g protein | 1g carbs

Provolone Cheese (x1): 70 calories | 5g fat | 5g protein | 0g carbs

Smoked Almonds (1oz):  170 calories | 16g fat | 6g protein | 5g carbs

Pork Rinds (.6 oz): 96 calories | 6g fat | 9.5g protein | 1.2g carbs

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Dinner: 406 calories | 20g fat | 30.5g protein | 10.5g carbs

Pulled Pork (5oz): 320 calories | 15g fat | 30g protein | 0g carbs

Coleslaw (1/2 cup): 41 calories | 1.5g fat | .5g protein | 7.5g carbs

French Fried Onions (2 tbs): 45 calories | 3.5g fat | 0g protein | 3g carbs

Hot Sauce (1tsp): 0 calories | 0g fat | 0g protein | 1g carbs

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Daily Totals: 1,643 calories | 99.5g fat | 109g protein | 57.5g carbs

Day 40

I didn't do much in the way of normal cardio today, as I've begun an outside project that will bleed over into several more outside projects. Carrying 80lb bags of concrete over obstacles and depositing them around 20 yards away is no freakin' joke.

I also spent a ton of time doing thoracic mobility work. Not sure if it was me sleeping in a jacked up position, or something tightened up from my workouts earlier this week, but all the ibuprofen in the world isn't really helping.

Good thing that tonight's a leg day.

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Today's meals:

Wednesday:

Breakfast: 800 calories | 64.5g fat | 43g protein | 30.4g carbs

Sausages (6oz): 480 calories | 38.5g fat | 24g protein | 2.4g carbs

Eggs (x3): 210 calories | 15g fat | 18g protein

Butter (1 tsp): 100 calories | 11g fat

Banana (x1): 110 calories | 0g fat | 1g protein | 28g carbs

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Lunch: 370 calories | 26g fat | 33g protein | 8g carbs

Buffalo Chicken Lunch Meat 4oz: 100 calories | 1g fat | 20g protein| 2g carbs

Colby Cheese (1oz): 110 calories | 9g fat | 7g protein | 1g carbs

Almonds (1oz): 170 calories | 16g fat | 6g protein | 5g carbs 

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Dinner: 320 calories | 18.21g fat | 36g protein | 0g carbs

Chuck Steak (6oz): 220 calories | 7.21g fat | 36g protein | 0g carbs

Butter (1 tsp): 100 calories | 11g fat

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Daily Totals: 1,490 calories | 109g fat | 112g protein | 38.4g carbs

Another One

Another day of  eating 'intuitively' has left me short of my calorie goal - this time by around 200.

I've got to prioritize doing the math immediately after each meal in order to get back on track; that will inform what I need to eat for the next one, helping me to plan my days better. Undereating isn't going to do anything for my metabolism.

The issue today was that I let other things take priority over what I needed to be doing for ME. My first meal was well after 2pm; I ate my second meal barely an hour after that one, and the third within an hour of that. Far from ideal, but not the worst that could happen.

Oh well - time to go work out.

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Today's 'meals' (lol).

Tuesday:

Breakfast: 514 calories | 38g fat | 52g protein | 0g carbs

Pork Chop (3oz): 204 calories | 12g fat | 23g protein | 0g carbs

Eggs (x3): 210 calories | 15g fat | 18g protein

Butter (1 tsp): 100 calories | 11g fat

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Lunch: 779 calories | 44g fat | 50g protein | 46g carbs

Protein Crisps (55): 300 calories | 7.5g fat | 25g protein | 32.5 carbs

Cheese Dip (1 cup): 479 calories | 36.3g fat | 25.1g protein | 13.3g carbs

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Dinner: 160 calories | 10g fat | 16g protein | 2g carbs  

Pork Rinds (1oz): 160 calories | 10g fat | 16g protein | 2g carbs

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Daily Totals: 1,453 calories | 92g fat | 118g protein | 48g carbs

Days Gone By

I didn't realize that I hadn't posted an update for several days until just now.

I had a nice weekend. An hour-plus yoga session and 30 minutes of cardio to start my Saturday off right, followed by a road trip that lasted most of the day. I took the night off from any sort of training, as I was pretty wiped.

Took the kids out bike riding yesterday, and had a full day off from workouts, save for a few minutes of light mobility work. I will say that walking with them as they rode their bikes gave me a very nice low-intensity cardio workout; my legs got that old familiar feeling in them about 30 minutes in.

Not lifting weights for two days in a row was a mental exercise in itself, but I believe it was the right move. I've been grinding pretty hard, and my body needed it. I'd also gone pretty low on calories for the those days, somewhat unintentionally. I ate mindfully and tracked my food intake, but didn't do the actual calculations for calories and macros until the end of each day. It didn't felt like I'd been depriving myself, but seeing as the same approach left me well short again today, I'll make adjustments for the rest of the week and get that back up closer to the 1,600-1,700 range I've grown accustomed to.

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Here are the meals since my last post:

Saturday:

Breakfast: 418 calories | 32g fat | 24g protein | 8g carbs

3 egg cheese and bacon omelet: 390 calories | 24g protein | 32g fat | .5 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 778 calories | 45g fat | 50g protein | 68g carbs

Moe's Adobo Chicken Bowl: 778 calories | 45g fat | 50g protein | 68g carbs

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Daily Totals: 1,196 calories75 | 77g fat | 74g protein | 76g carbs

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Sunday:

Breakfast: 271 calories | 17.3g fat | 27.2g protein | 2.7g carbs

Eggs (x2): 140 calories | 10g fat | 12g protein | 0g carbs

Breakfast Ham (1.7oz): 51 calories | 1.3g fat | 10.2g protein | 1.7g carbs

Cheddar Cheese (x1 slice): 80 calories | 6g fat | 5g protein | 0g fat

Hot Sauce (1tsp): 0 calories | 0g fat | 0g protein | 1g carbs

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Lunch: 205 calories | 6g fat | 26g protein | 12.25

Greek Chicken Wrap: 205 calories | 6g fat | 26g protein | 12.25

 - Baked Chicken (3oz): 92 calories | 1g fat | 19g protein | 0g carbs

 - Lavash (1/2): 50 calories | 1.5g fat | 4.5g protein | 7g carbs

 - Lettuce (1/2 cup): 4 calories | 0g fat | 0g protein | .75g carbs

 - Small Tomato (x1): 16 calories | 0g fat | .75g protein | 3.5g carbs

 - Black Olives (x3): 12 calories | 1g fat | 0g protein | .5g carbs

 - Feta Cheese (1/4 oz): 17.5 calories | 1.2g fat | 1g protein | 0g carbs

 - Tzatziki (1tbs): 13.5 calories | 1g fat | .5g protein | .5g carbs

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Dinner: 618 calories | 44g fat | 39g protein | 22g carbs

Carbquick Pizza: 458 calories | 34g fat | 23g protein | 20g carbs

Pork Rinds (1oz): 160 calories | 10g fat | 16g protein | 2g carbs 

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Daily Totals: 1,094 calories | 67.3g fat | 92.2g protein | 36.95g carbs

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Monday:

Breakfast: 418 calories | 32g fat | 24g protein | 8g carbs

3 egg cheese and bacon omelet: 390 calories | 32g fat | 24g protein | .5 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 398 calories | 26.5g fat | 31g protein | 11g carbs

Chicken Caesar Salad: 398 calories | 26.5g fat | 31g protein | 11g carbs

 - Baked Chicken (3oz): 92 calories | 1g fat | 19g protein | 0g carbs

 - Romaine Lettuce (2 cups): 16 calories | .5g fat | 1g protein | 3g carbs

 - Parmesan Cheese: 110 calories | 7g fat | 9g protein | 1g carbs

 - Caesar Dressing (2 tbs): 150 calories | 15g fat | 1g protein | 2g carbs

 - Croutons (2tbs): 30 calories | 1g fat | 1g protein | 5g carbs

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Dinner: 588 calories | 29.5g fat | 54.5g protein | 28g carbs

Baked Pork Chops (6oz): 408 calories | 23.5g fat | 46g protein | 0g carbs

Lemon Olive Oil Asparagus (1.5 cups): 80 calories | 5g fat | 4.5g protein | 8g carbs

Homemade Bread (1 slice): 100 calories | 1g fat | 4g protein | 20g carbs

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Daily Totals: 1,404 calories | 88g fat | 109.5g protein | 47g carbs

Liar Liar

I can't do it.

I can't eat more calories without feeling like I'm falling off. But, I also realize that I have a bigger cushion than I'd been willing to accept, so if I have a day closer to two-thousand calories again, I won't beat myself up too bad.

Today was so much better in so many ways. Work-wise, food wise. I'm very grateful for that.

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Today's meals:

Friday:

Breakfast: 564 calories | 41.5g fat | 36.5g protein | 20.5g carbs

Eggs (x2): 140 calories | 10g fat | 12g protein | 0g carbs

Breakfast Ham (x2): 102 calories | 2.6g fat | 20.5g protein | 3.5g carbs

Avocado (x1): 322 calories | 29g fat | 4g protein | 17g carbs

Sriracha (1 tbs): 0 calories | 0g fat | 0g protein | 0g carbs

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Lunch: 769 calories | 50.5g fat | 60.3g protein | 17.5g carbs

Baked Chicken (4oz): 123 calories | 1.5g fat | 25g protein | 0g carbs

Raspberry Poppy Seed Dressing (1 tbs): 75 calories | 6.5g fat | .5g protein | 3.5g carbs

Cottage Cheese (1/2 cup): 110 calories | 5g fat | 13g protein | 5g carbs

Peanuts (1/4 cup): 170 calories | 15g fat | 8g protein | 4g carbs

Cheese Crisps (.6 oz): 121 calories | 6.5g fat | 7.8g protein

Almonds (1oz): 170 calories | 16g fat | 6g protein | 5g carbs 

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Dinner: 220 calories | 7.21g fat | 36g protein | 0g carbs

Chuck Steak (6oz): 220 calories | 7.21g fat | 36g protein | 0g carbs

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Daily Totals: 1,553 calories | 99g fat | 132g protein | 28g carbs

Day 34

Better than yesterday, but still off.

It's possible that I might hover between 1,800 to 2,100 calories - just to see how it goes. Not saying I felt great today, but different. Slept better last night, and before that, last night's workout was a really good one.

I also weighed 2 lbs less this morning, for what it's worth. Probably just the normal fluctuations. I guess I was just expecting to blow up from eating more carbs and calories yesterday than what's been my norm.

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Not much in the way of mini cardo sessions throughout the day today, and I skipped out on my main morning cardio session altogether.

I ate intuitively, and didn't calculate my actual calories and macros until a few minutes ago. I had a feeling I'd be closer to 2,000; was pleasantly surprised that I came in quite a bit lower than that.

Headed to get in tonight's workout. Interested to see how hard I can push it.

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Today's meals:

Thursday:

Breakfast: 486 calories | 32.3g fat | 36.5g protein | 11g carbs

Egg Scramble: 458 calories | 32.3g fat | 36.5g protein | 3.5g carbs

 - Eggs (x2): 140 calories | 10g fat | 12g protein | 0g carbs

 - Colby Cheese (1/2 oz): 55 calories | 4.5g fat | 3.5g protein | .5g carbs

 - Pulled Pork (3oz): 150 calories | 6.8g fat | 21g protein | 0g carbs

 - Diced Onion (2 tbs): 8 calories | 0g fat | 0g protein | 2g carbs

 - Greek Peppers (x3): 5 calories | 0g fat | 0g protein | 1g carbs

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 642 calories | 36g fat | 56.5g protein | 28g carbs

Flatbread Reuben: 482 calories | 26g fat | 40.5g protein | 26g carbs

 - Roast Beef (x3): 105 calories | 3g fat | 19.5g protein | 0g carbs

 - Lavash (x1): 100 calories | 3g fat | 9g protein | 14g carbs

 - Swiss Cheese (x2):160 calories | 12g fat | 12g protein | 0g carbs

 - Russian Dressing (2 tbs): 107 calories | 8g fat | 0g protein | 10g carbs

 - Sauerkraut (4 tbs): 10 calories | 0g fat | 0g protein | 2g carbs

Pork Rinds (1oz): 160 calories | 10g fat | 16g protein | 2g carbs 

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Dinner: 721 calories | 53g fat | 40g protein | 23g carbs

Caesar Salad: 721 calories | 53g fat | 40g protein | 23g carbs

 - Baked Chicken (4oz): 123 calories | 1.5g fat | 25g protein | 0g carbs

 - Romaine Lettuce (2 cups): 16 calories | .5g fat | 1g protein | 3g carbs

 - Parmesan Cheese: 110 calories | 7g fat | 9g protein | 1g carbs

 - Avocado (x1): 322 calories | 29g fat | 4g protein | 17g carbs

 - Caesar Dressing (2 tbs): 150 calories | 15g fat | 1g protein | 2g carbs

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Daily Totals: 1,849 calories | 121.3g fat | 133g protein | 62g carbs

Whelp

Today was... Well, it was a day.

We're not gonna talk much about it.

Obstacles abound. More calories than I've had in over a month. My workouts were under assault.

Headed to isolation in order to get in a good workout now. Seriously though - screw today.

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Here's what I've eaten:

Wednesday:

Breakfast: 421 calories | 30g fat | 31.7g protein | 9g cabs

Eggs (x2): 140 calories | 10g fat | 12g protein | 0g carbs

Lavash (1/2): 50 calories | 1.5g fat | 4.5g protein | 7g carbs

Cheddar Cheese (x1 slice): 80 calories | 6g fat | 5g protein | 0g fat

Breakfast Ham (1.7oz): 51 calories | 1.3g fat | 10.2g protein | 1.7g carbs

Butter (1 tbs): 100 calories | 11g fat

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Lunch: 1,200 calories | 189g fat | 36g protein | 46g carbs

Garden Salad w. Turkey: 1,200 calories | 189g fat | 36g protein | 46g carbs

 - Roast Turkey Deli Slices (2oz): 60 calories | 1.5g fat | 12g protein | 1g carbs

 - Boiled Egg (x1): 70 calories | 5g fat | 6g protein | 0g carbs

 - Mixed Green Salad: 250 calories | 16g fat | 12g protein | 26g carbs

 - Sliced Cucumber (1/2 cup): 8 calories | 0g fat | 0g protein | 2g carbs

 - Small Tomato (x3): 49 calories | .5g fat | 2.5g protein | 11g carbs

 - Ranch Dressing (4oz): 613 calories | 65g fat | 2.5g protein | 5g carbs

 - Blue Cheese Crumbles (2 tbs): 150 calories | 16g fat | 1g protein | 1g carbs

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Dinner: 530 calories | 36.5g fat | 34g protein | 20g carbs

Spicy Slim Jim (x4): 150 calories | 11g fat | 6g protein | 6g carbs

Quest Chips (1.1oz): 140 calories | 4.5g fat | 19g protein | 5g carbs

Red Pepper Hummus (2 tbs): 70 calories | 5g fat | 3g protein | 4g carbs

Smoked Almonds (1oz): 170 calories | 16g fat | 6g protein | 5g carbs

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Daily Totals: 2,151 calories | 255.5g fat | 102g protein | 75g carbs

Late night are alright

Just after 1pm.

For a little while earlier Tuesday night, I wasn't going to work out. It has been a challenging day - work was all over the place, and took me completely out of my routine. Fewer mini cardio sessions, my morning cardio got interrupted by phone calls that I had to take, my meals were a bit haphazard - just one thing after the other. But I still got up and moved, still got some mobility training in. Still hit my calorie and macro goals.

But by the time night fell, I was washed.

I laid down on the couch and watched a bit of TV with my wife. I started getting drowsy, so I set an alarm to wake me up at just past 9pm, with the intention of starting my workout at that time. The alarm woke me from a short nap a while later, and I just wasn't feeling it. I laid there, awake, unmotivated. One of my shoulders felt really tight and a bit stiff, so I started doing some static stretches that I'd seen one of the mobility trainers on YouTube using on clients who complained of stiff/popping shoulders.

Within a few minutes, I felt a sense of relief beyond anything I've felt lately. I've been focusing harder on getting my upper thoracic, hip tendons, and groin looser. My upper back carries a bit of inflammation anyway, and sometimes it extends into my shoulders. But I had no idea my actual shoulder capsule needed that much attention. Stretching it out felt crazy good; downright blissful. I guess the resultant endorphins triggered something within me, and shortly after that I was headed to the back room and had begun what turned into a 45 minute deep stretching routine, followed by just over 30 minutes of moderately high intensity cardio, which was then followed by an awesome 40 minute lifting session (back and chest).

Sitting here, freshly showered, in a quiet house, I'm marveling at how something so unassuming could completely shift my perception, and turn the negativity I was feeling earlier into positivity and constructive action.

That's magic, my friends. At least, that's what I'm going to view it as.

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What I ate:

Tuesday:

Breakfast: 600 calories | 37.3g fat | 53g protein | 17g carbs

Pulled Pork (3oz): 150 calories | 6.8g fat | 21g protein | 0g carbs

Quest Chips (1.1oz): 140 calories | 4.5g fat | 20g protein | 4g carbs

Red Pepper Hummus (4 tbs): 140 calories | 10g fat | 6g protein | 8g carbs

Roasted Cashews (1oz): 170 calories | 16g fat | 6g protein | 5g carbs

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Lunch: 350 calories | 19g fat | 28.8g protein | 16g carbs

Beijing Beef: 100 calories | 5.5g fat | 2.8g protein | 10g carbs

Quest Chips (1.1oz): 140 calories | 4.5g fat | 19g protein | 5g carbs

Cheddar Cheese (1oz): 110 calories | 9g fat | 7g protein | 1g carbs

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Dinner: 676 calories | 53.5g fat | 35g protein | 14.7g carbs

Balsamic & Lime Salmon (4oz): 344 calories | 25g fat | 24g protein | 2g carbs

Lemon Parmesan Broccoli (2/3 cup): 71 calories | 6g fat | 3g protein | 3.5g carbs

Red Pepper Hummus (4 tbs): 140 calories | 10g fat | 6g protein | 8g carbs

Sautéed Mushrooms (1/3 cup): 104 calories | 11g fat | 1.5g protein | .5g carbs

Sesame Seeds (1 tsp): 17 calories | 1.5g fat | .5g protein | .7g carbs

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Daily Totals: 1,626 calories | 110 calories | 117g protein | 48g carbs

Weigh Day #1

20 lbs.

31 days of revised eating (not gonna call it a 'diet'), 24 days of exercise. Low calories, but not the crazy 800-1,200 calorie range that I employed in my previous weight loss efforts.

A fair comparison of this time vs. the prior ones (as it relates to my mood, mindset, and how sustainable the program and its results are) won't be answered anytime soon. But I can't get caught up in thinking ahead - not this time. That's kryptonite, that's rat poison, and I don't want anything to do with it.

Minute by minute, hour by hour, day by day. I spend a lot of time managing the tiny battles, and that's where my successes will be achieved - for now.

Aches and Pains

Almost 1pm Monday night/Tuesday morning. Feeling a bit tender and worn around the edges. I wasn't operating at my highest energy level during tonight's workout, either.

Not sure how much is a result of taking two times as many carbs on Sunday as I needed, or the incoming weather system, or some other source of malaise. But I still managed to get in several mini cardio sessions, two big cardio sessions, and a semi-solid weight training session... And I stayed on plan diet-wise.

It wasn't an exceptional performance, but it was a consistent one. I'll take it.

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Feeling a bit indifferent about tomorrow's weigh-in. Ready to see how January went, but I'm kind of  unbothered with it to a certain degree, too.

I know I've got an incredibly long road ahead, and that above all else I've just got to be as steady as possible. It'll be good to level set, to see if I need to begin thinking about additional changes, or receive validation that my instincts so far have been correct.

Roughly seven and a half hours from now I'll know.

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Today's meals:

Monday:

Breakfast: 405 calories | 33.5g fat | 26g protein | 0 carbs

3 egg cheese and bacon omelet: 405 calories | 33.5g fat | 26g protein | 0 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Swiss Cheese (x1): 70 calories | 6g fat | 5g protein | 0g carbs

 - Bacon Bits (1 tbs): 25 calories | 1.5g fat| 3g protein 

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 461 calories | 42g fat | 36g protein | 29g carbs

Chili Dogs: 461 calories | 21g fat | 18g protein | 14.5g carbs

 - Hot Dogs (x2): 220 calories | 9g fat | 6g protein | 6g carbs

 - Chili (1/2 cup): 186 calories | 7.5g fat | 9g protein | 8g carbs

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

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Dinner: 822 calories | 66g fat | 43g protein | 16g carbs

Grilled Flatbread Burger: 617 calories | 47.5g fat | 35.5g protein | 9g carbs

 - Beef Patty (6.5oz): 477 calories | 40g fat | 26g protein | 0g carbs 

 - Lavash (1/2): 50 calories | 1.5g fat | 4.5g protein | 7g carbs

 - Cheddar Cheese (x1 slice): 80 calories | 6g fat | 5g protein | 0g fat

 - Gochujang Hot Sauce (1 tsp): 5 calories | 0g fat | 0g protein | 1g carbs

 - Greek Peppers (x3): 5 calories | 0g fat | 0g protein | 1g carbs

Roasted Cashews (1oz): 170 calories | 16g fat | 6g protein | 5g carbs

Red Pepper Hummus (1/2): 35 calories | 2.5g fat | 1.5g protein | 2g carbs

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Daily Totals: 1,688 calories | 141.5g fat | 105g protein | 45g carbs

Day 30: Rest, Recuperation, Reflection

The day began with me spending a couple of hours in the kitchen; doing dishes, cooking meals for the fam, then doing more dishes. Afterwards, I got in 30 minutes each of yoga and cardio... Made breakfast for myself, showered, then packed up everyone for a bit of a road trip.

Lunch was another Taco Bell Power Menu Bowl - steak this time - sans rice, with an extra scoop of guac, and an ounce of smoked almonds.

Coming back into town, I made a grocery run, picked up some Panda Express for dinner, and came back to do the math on my calories and macros. It was at this time that I realized that I'd already eaten my daily allowance for carbs (thanks alot, black beans!). It was decision time; do I have Sunday dinner with the family to cap off a lovely day spent together, or do I figure out something else to eat that contained zero carbs?

It wasn't really a tough choice. I've had an absolutely perfect 30 days food-wise, and I've been 100% on point for the 23 days that I've been working out as part of my 2022 fitness journey. I decided to allow myself some extra carbs - keeping it reasonable, keeping my calories within the allowable range - and enjoy some damn Chinese takeout with my lovelies.

I composed a plate that fell within my allowable calories, keeping the carbs as minimal as I could within reason. The Kung Pao chicken was devastatingly hot; I like spicy foods, but someone was trying to play games with their customers, and they need to be punched in the face for it. The pepper chicken and a single cream cheese Rangoon were both pretty good.

It was hard not diving into the orange chicken and the veggie spring rolls, or ripping open a few packets of plum sauce and going absolutely bonkers...  But I didn't partake, and I'm proud of myself for exercising such restraint in the face of such temptation.

I'm going to let this digest for a bit, then go do some mobility work and cardio, with the goal of finishing the night on the couch catching up on some streaming content.

Here's looking forward to another solid week of fitness journeying, my monthly weigh-in, and maybe a bit less stress.

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Here's what I've eaten today:

Breakfast: 433 calories | 32.5g fat | 26g protein | 7.5g carbs

3 egg cheese and bacon omelet: 405 calories | 32.5g fat | 26g protein | 0 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Provolone Cheese (x1): 70 calories | 5g fat | 5g protein | 0g carbs

 - Bacon Bits (1 tbs): 25 calories | 1.5g fat| 3g protein 

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 543 calories | 37g fat |32g protein | 29g carbs

Taco Bell Power Boll (no rice): 338 calories | 18g fat | 26g protein | 22g carbs

Guacamole (x1): 35 calories | 3g fat | 0g protein | 2g carbs

Smoked Almonds (1oz): 170 calories | 16g fat | 6g protein | 5g carbs

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Dinner: 765 calories | 46g fat | 34g protein | 55g carbs

Black Pepper Chicken (6.3oz): 280 calories | 19g fat | 13g protein | 15g carbs

Kung Pao Chicken (6.2oz): 290 calories | 19g fat | 16g protein | 16g carbs

Soy Sauce (x1): 5 calories | 0g fat | 0g protein | 0g carbs

Cream Cheese Rangoon (x1): 190 calories | 8g fat | 5g protein | 24g carbs

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Daily Totals: 1,741 calories | 115.5g fat | 92g protein | 91.5g carbs

After Midnight Night 2

Saturday was nice. Yoga and cardio in the morning... Lots of down time watching TV with the fam most of the day... Strong cardio session plus leg workout tonight.

It's hella late. Shutting it down now.

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Meals...

Saturday:

Breakfast: 513 calories | 41g fat | 30g protein | 11g carbs

3 egg cheese and bacon omelet: 485 calories | 41g fat | 30g protein | 3.5 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese Cup (40g): 150 calories | 12g fat | 9g protein | 2g carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 788 calories | 60.5g fat | 37g protein | 19.5 carbs

Black and Blue Salad: 788 calories | 60.5g fat | 37g protein | 19.5 carbs

 - Beef Burger (6.5oz): 477 calories | 40g fat | 26g protein | 0g carbs 

 - Dale's Low Sodium (1 tsp): 35 calories | 2.5g fat | 0g protein | 2g carbs

 - Olive Garden Salad: 150 calories | 10g fat | 3g protein | 13g carbs

 - Tomato (x1 small): 16 calories | 0g fat | 1g protein | 3.5g carbs

 - Gorgonzola Cheese (1oz): 110 calories | 8g fat | 7g protein | 1g carbs

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Dinner: 366 calories | 20g fat | 34g protein | 17.5g carbs

Tuna Garden Salad: 366 calories | 20g fat | 34g protein | 17.5g carbs

 - Canned Tuna (x1 can): 90 calories | .5g fat | 20g protein | 0g carbs

 - Olive Garden Salad: 150 calories | 10g fat | 3g protein | 13g carbs

 - Tomato (x1 small): 16 calories | 0g fat | 1g protein | 3.5g carbs

 - Gorgonzola Cheese (1oz): 110 calories | 8g fat | 7g protein | 1g carbs

 - Bacon Bits (1 tbs): 25 calories | 1.5g fat| 3g protein 

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Daily Totals: 1,667 calories | 121.5g fat | 101g protein | 48g carbs

After Midnight

Friday came and went without too much fanfare.

Thankfully.

I did have bun-less chili dogs. Bargain basement red-tinted franks, but homemade hotdog chili from scratch that turned out excellent.

Dinner was takeout from Olive Garden. I had just under 500 calories (and preferably under 10 carbs) to spend; a quick Google search of applicable restaurant meals led me to their Herb-Grilled Salmon dish. It was pretty good quality - the fish was moist and seasoned well, and the broccoli was still crisp. Overall, more than sufficient; made even better by perfectly hitting my nutritional needs.

I'm so tired right now; almost feels like I've been drugged. What a long week.

Here's to no alarm in the morning, a long yoga session, and maybe a nap before noon.

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Today's meals:

Friday:

Breakfast: 418 calories | 32g fat | 24g protein | 8g carbs

3 egg cheese and bacon omelet: 390 calories | 32g fat | 24g protein | .5 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 734 calories | 53g fat | 34.2g protein | 26.5g carbs

Chili Dogs: 734 calories | 53g fat | 34.2g protein | 26.5g carbs

 - Hot Dogs (x3): 330 calories | 27g fat | 9g protein | 9g carbs

 - Chili (1 cup): 272 calories | 15g fat | 18g protein | 16g carbs

 - Cheddar Cheese (1.2oz): 132 calories | 11g fat | 7.2g protein | 1.5g carbs

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Dinner: 460 calories | 29g fat | 45g protein | 8g carbs

Herb-Grilled Salmon w. Parmesan Garlic Broccoli: 460 calories | 29g fat | 45g protein | 8g carbs

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Daily Totals: 1,612 calories | 114g fat | 103.2g protein | 42.5g carbs

Day 27

Today was a return to normalcy.

Average workday - the usual ebb and flow of insanity, but nothing too difficult to navigate. Got back to the mini-cardio sessions throughout the day, getting me up from the desk a bit more. Got in a nice bit of mobility work and 30 minutes of cardio around noon, then broke my fast with an omelet.  

Lunch was later than I wanted, but not so out of bounds as to make me skip dinner. I went a bit heavier than has been my norm, but still very light on carbs.

Speaking of dinner; my initial plans got scuttled, and I was short of my calorie goal by well over 500. So, to the pantry and fridge I went for a quick, no-cook meal that, while it left me wanting, still helped me nail my daily totals.

As soon as this digests a bit, it'll be a light yoga session, then more cardio, then weights (shoulders + biceps).

Thank goodness tomorrow's Friday. Looking forward to some thoughtful food prep and timely meals this weekend.

______________________________________________________________

Today's meals:

Thursday:

Breakfast: 454 calories | 34g fat | 28.5g protein | 10g carbs

3 egg mushroom, cheese and bacon omelet: 426 calories | 34g fat | 28.5g protein | 2.5 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Mushrooms (x4): 16 calories | 0g fat | 2.5g protein | 2.5g carbs

 - Swiss Cheese (1 slice): 70 calories | 6g fat | 5g protein | 0g carbs

 - Bacon Bits (1 tbs): 30 calories | 2g fat| 3g protein | 0g carbs

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 681 calories | 50g fat | 47g protein | 12g carbs

Stuffed Mushroom: 681 calories | 50g fat | 47g protein | 12g carbs

 - Portabella Mushroom (x1): 20 calories | 0g fat | 2g protein | 3g carbs

 - Ground Beef (7.5oz): 421 calories | 30g fat | 36g protein | 0g carbs

 - Mozzarella Cheese (1 oz): 80 calories | 6g fat | 7g protein | 1g carbs

 - Marinara Sauce (1/2 cup): 40 calories | 0g fat | 2g protein | 8g carbs

 - Olive oil (1 tbs): 120 calories | 14g fat | 0g protein | 0g carbs

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Dinner: 560 calories | 39g fat | 42g protein | 9g carbs

 - Tuna (1 can): 230 calories | 13g fat | 29g protein | 0g carbs

 - Cottage Cheese (1/2 cup): 110 calories | 5g fat | 13g protein | 5g carbs

 - Peanuts (1/4 cup): 170 calories | 15g fat | 8g protein | 4g carbs

 - Mayo (1/2 tbs): 50 calories | 6g fat | 0g protein | 0g carbs

______________________________________________________________

Daily Totals: 1,695 calories | 123g fat | 117g protein | 31g carbs

On the Run

I had maybe two hours of sleep last night - and that's being generous. I was up at 5:30am, and on the road an hour after that. Drove for a couple of hours, then handled some personal affairs over the course of the next three - which involved a lot of waiting on other people to do their thing.

Grabbed an impromptu meal (first one of the day - roughly at 1:30pm) from an Indian restaurant. Realized that over half of it was rice, so I found a Taco Bell and ordered a power bowl - which, despite me trying to customize the order to make it less carb-forward, was also half rice! But, between the two attempts at feeding myself, I was able to cobble together a fairly decent meal with good macros. It was fiddly eating around all of the rice, but I did it - because that's what I needed to do.

The two-hour drive home was brutal. I'd chugged maybe 32oz of water first thing this morning, but hadn't had any since (should have gotten some with one of my 'meals'). Got back home, hydrated, caught up with the fam, and then passed out in a heap on the couch for a three hour nap.

When I finally came to a couple hours ago, I made dinner for everyone; now I'm sitting here, getting myself mentally prepared to log onto a work session to do my part in the deployment of a security patch.

Once that's done, it's yoga, cardio, then leg day/night.

It hasn't necessarily been a bad day, but it's taking some doing to get through it.

_____________________________________________________________

Here's what I ate today:

Wednesday:

Breakfast: 473 calories | 22g fat | 47g protein | 24g carbs

Tandoori Appetizer: 135 calories | 4g fat | 21g protein | 2g carbs

Taco Bell Power Boll (no rice): 338 calories | 18g fat | 26g protein | 22g carbs

______________________________________________________________

Dinner: 530 calories | 42g fat | 28g protein | 5g carbs

Bratwurst (x2): 520 calories | 42g fat | 28g protein | 4g carbs

Sauerkraut (2 tbs): 5 calories | 0g fat | 0g protein | 1g carbs

Stone Ground Mustard (1 tsp): 5 calories | 0g fat | 0g protein | 0g carbs

_____________________________________________________________

Daily Totals: 1,003 calories | 64g fat | 75g protein | 29g carbs

Tired Tuesday

My body told me to skip this morning's mobility work and cardio, and 'peace out' of most of the mini cardio sessions.

I listened.

Work was a beast today. Given yesterday's amped-up day of workouts, plus a less-than-restful night of sleep, I was mentally and physically toast; everything that I accomplished was instincts and the result of muscle memory from having mastered my daily routine.

I'm off from work tomorrow, but the day will be no less hectic. Urgent personal affairs to attend to; such is life.

Focusing my chi before I go crank out some cardio, then a back + chest + core workout.

______________________________________________________________

Here's what I've eaten today:

Tuesday:

Breakfast: 380 calories | 24g fat | 33g protein | 11g carbs

Cottage Cheese (1/2 cup): 110 calories | 5g fat | 13g protein | 5g carbs

Peanuts (1/4 cup): 170 calories | 15g fat | 8g protein | 4g carbs

Turkey Breast (2oz): 60 calories | 1g fat | 11g protein | 1g carbs

Slim Jim (x1): 40 calories | 3g fat | 1g protein | 1g carbs

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Lunch: 530 calories | 42g fat | 28g protein | 5g carbs

Bratwurst (x2): 520 calories | 42g fat | 28g protein | 4g carbs

Sauerkraut (2 tbs): 5 calories | 0g fat | 0g protein | 1g carbs

Stone Ground Mustard (1 tsp): 5 calories | 0g fat | 0g protein | 0g carbs

______________________________________________________________

Dinner: 700 calories | 48g fat | 40.5g protein | 9g carbs

Bojangles Grilled Chicken (1 breast): 175 calories | 0g fat | 23g protein | 2g carbs

Bojangles Pimento Cheese (2 tbs): 110 calories | 11g fat | 3g protein | 1g carbs

Taco Bell Guacamole (1 1/2 tbs): 35 calories | 3g fat | 0g protein | 2g carbs

Bratwurst (x1): 260 calories | 21g fat | 14g protein | 2g carbs

Ranch (1 tbs): 120 calories | 13g fat | .5g protein | 2g carbs

______________________________________________________________

Daily Totals: 1,610 calories | 114g fat | 101.5 | 25g carbs

Day 25

Monday morning, I began an effort to increase my activity throughout each day. Getting up and moving around every hour or so has been proven to be a successful method to stimulate more weight loss for me in the past, and my mind and body felt up to the challenge after 3-plus weeks of being back in a fitness routine.

I got in four additional 10-15 minute mini-cardio sessions during my workday. I also increased my morning and nightly workout cardio sessions to 30 and 35 minutes (respectively). And, in with keeping to the theme of raising the bar, I upped the weight, reps, and sets during my nightly lifting session.

Great shoulder and arm pump. It hurt. It was wonderful.

But wow, am I tired now.

______________________________________________________________

I came up with a new low-carb (crust-less) pizza recipe. Made the mistake of using some turkey sausage that had been in the freezer who knows how long; it was a bit rough, but it didn't ruin the dish completely.

If there's any left it'll be tossed a.s.a.p. I'll make the recipe again soon without making that misstep.

This was Monday's menu:

Monday:

Breakfast: 418 calories | 32g fat | 24g protein | 8g carbs

3 egg cheese and bacon omelet: 390 calories | 24g protein | 32g fat | .5 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 500 calories | 40g fat | 32g protein | 12g carbs

Grilled Lemon Pepper Pork Chops (x2): 190 calories | 9g fat | 24g protein | 0g carbs

Honey Mustard Dressing (1.5oz): 140 calories | 23g fat | 0g protein | 8g carbs

Peanuts (1/4 cup): 170 calories | 15g fat | 8g protein | 4g carbs

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Dinner: 621 calories | 47.5g fat | 38.5g protein | 13.5 carbs

Crust-less Pan Pizza: 621 calories | 47.5g fat | 38.5g protein | 13.5 carbs

 - Pepperoni (x15): 150 calories | 14 fat | 5g protein | 0g carbs

 - Turkey Sausage (2.7 oz): 119 calories | 6g fat | 14.5g protein | .5g carbs

 - Mozzarella Cheese (2 oz): 160 calories | 12g fat | 14g protein | 2g carbs

 - Parmesan Cheese (2 tsp): 20 calories | 1.5g fat | 2g protein | 0g carbs

 - Pizza Sauce (1/2 cup): 40 calories | 0g fat | 2g protein | 8g carbs

 - Mushroom (x1): 4 calories | 0g fat | 1g protein | 1g carbs

 - Onion (2 tbs):8 calories | 0g fat | 0g protein | 2g carbs

 - Olive oil (1 tbs): 120 calories | 14g fat | 0g protein | 0g carbs

______________________________________________________________

Daily Totals: 1,539 calories | 119.5g fat | 94.5g protein | 33.5g carbs

Sunday Shopping

Had a nice yoga and cardio session this morning, then spent some quality time with the fam watching tv before taking a short nap. I've taken a lot less naps since the first of the year with my renewed focus towards getting fitter... I miss them terribly.

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I did a grocery run tonight for some odds and ends that ended up totaling well over 300 bucks. It was an odd mix of groceries and household items; mostly essentials, but I picked up a few things that just looked interesting. Lots of different cheeses, some capers, and monk fruit sweetener are the ones that stand out. Honestly, the experience was kind of a mess; lots of empty shelves, way too big of a crowd, but that serves me right for going shopping on a Sunday evening after the local church services had begun to let out.

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Only two meals today, but I hit my macros and ratios. Here's the breakdown:

Sunday:

Breakfast: 1088 calories | 85g fat | 50g protein | 44g carbs

Grilled Chicken Salad: 1088 calories | 85g fat | 50g protein | 44g carbs

 - Chicken Breast (6oz): 168 calories | 3.8g fat | 33g protein

 - Mixed Green Salad (x2): 250 calories | 16g fat | 12g protein | 26g carbs

 - Sliced Cucumber (1/2 cup): 8 calories | 0g fat | 0g protein | 2g carbs

 - Small Tomato (x3): 49 calories | .5g fat | 2.5g protein | 11g carbs

 - Ranch Dressing (4oz): 613 calories | 65g fat | 2.5g protein | 5g carbs

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Dinner: 595 calories | 36.5g fat | 41g protein | 27g carbs

Grilled Lemon Pepper Pork Chops (x3): 285 calories | 13.5g fat | 36g protein | 0g carbs

Brussel Sprouts: 310 calories | 23g fat | 5g protein | 27g carbs

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Daily Totals: 1,638 calories | 121.5g fat | 91g protein | 71g carbs

Saturday Night Fingers

I baked a pretty fab looking loaf of bread today. It's really a shame that I won't get to eat any of it - it smells AMAZING.

The fam will get plenty of enjoyment from it, though, so I'm at peace with that. Will be the first time I've not eaten any of my baked goods in a long time, and the first time I've ever not eaten any of a full-sized loaf like this...  But the effort that I'm making to reach my health and fitness goals is worthy of some sacrifice.

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Tonight we had Longhorn's Steakhouse for dinner. I studied the nutrition info for quite a while before placing our order online; it was a tough choice between the 6 piece tenders and the 6oz sirloin. I opted for the tenders; I've been craving fried chicken something awful, and the macros were actually a perfect match for what I needed in my last meal of the day. The sirloin would have been too lean, truth be told - I would have needed to have eaten some type of side to hit my desired calories and fat-to-protein-to carb ratios.

Letting the food digest a bit before getting a workout in. Part of me wants to take the night off from weight training, part of me wants to let tomorrow night be my off day. Who knows - might screw around and lift both nights.

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Here are my meals for the past two days:

Friday:

Breakfast: 469 calories | 34g fat | 22g protein | 13g carbs

Sausage Patty (x2): 200 calories | 18g fat | 10g protein | 1g carbs

Eggs (x2): 140 calories | 10g fat | 12g protein

Cheese Slice (x1): 80 calories | 6g fat | 5g protein | 0g carbs

1/2 Gala Apple: 49 calories | 12g carbs

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Lunch: 458 calories | 17.8g fat | 48g protein | 22g carbs

Chicken Breast (6oz): 168 calories | 3.8g fat | 33g protein

Black Beans (1/2 cup): 120 calories | 0g fat | 8g protein | 20g carbs

Sour Cream (2 tbs): 60 calories | 5g fat | 1g protein | 1g carbs

Cheddar Cheese (1oz): 110 calories | 9g fat | 6g protein | 1g carbs

Sriracha (2 tbs): 0 calories | 0g fat | 0g protein | 0g carbs

______________________________________________________________

Dinner: 823 calories | 63g fat | 35g protein | 28g carbs

Beef Nachos: 823 calories | 63g fat | 35g protein | 28g carbs

 - Ground Beef (4.9oz): 362 calories | 30g fat | 23g protein

 - Sour Cream (2 tbs): 60 calories | 5g fat | 1g protein | 1g carbs

 - Cheddar Cheese (1oz): 110 calories | 9g fat | 6g protein | 1g carbs

 - Chickpea Chips (1.7oz): 272 calories | 17g fat | 5g protein | 24g carbs

 - Cholula (1 tsp): 0 calories | 0g fat | 0g protein | 1g carbs

 - Black Olives (x4): 19 calories | 1.7g fat | 0g protein | 1g carbs

______________________________________________________________

Daily Totals: 1,750 calories | 114g fat | 105g protein | 63g carbs

______________________________________________________________

______________________________________________________________

Saturday:

Breakfast: 453 calories | 35.5g fat | 32g protein | 8g carbs

Link Sausage (x3): 160 calories | 13g fat | 11g protein

3 egg cheese omelet: 265 calories | 22.5g fat | 21g protein | .5g carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 563 calories | 54g fat | 38g protein | 6g carbs

Buffalo Chicken Dip: 563 calories | 54g fat | 38g protein | 6g carbs

 - Chicken Breast (4.5oz): 158 calories | 5g fat | 29g protein | 0g carbs

 - Cream Cheese (78g): 203 calories | 18g fat |  5g protein | 5g carbs

 - Mayo (1 tbs): 100 calories | 12g fat | 0g protein | 0g carbs

 - Blue Cheese Crumbles (2 tbs): 150 calories | 16g fat | 1g protein | 1g carbs

 - Mozzarella Cheese (1/2 oz): 40 calories | 3g fat | 3.5g protein

______________________________________________________________

Dinner: 650 calories | 47g fat | 36g protein | 21g carbs 

Chicken Tenders (x6): 420 calories | 22g fat | 36g protein | 19g carbs

Ranch Dressing (.75oz): 230 calories | 25g fat | 0g protein | 2g carbs

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Daily Totals: 1,666 calories | 136.5g fat | 106g protein | 35g carbs

Day 20

Such a long, trying day, but tonight's workout helped tremendously. Good yoga session, good cardio session, great weight training session.

I believe my appetite is changing drastically.

In addition to the almost 24 hour fast, I missed a meal. I mostly made up for it from a purely caloric standpoint, but still less than ideal.

I am an empty vessel. I poured it all out today

Here's to a solid night's sleep and an active dream cycle filling me back up.

______________________________________________________________

Here's what I've eaten for the past couple of days:

Wednesday:

Breakfast: 534 calories | 38.5g fat | 32g protein | 12g carbs

4 egg cheese and bacon omelet: 485 calories | 38.5g fat | 32g protein

 - Eggs (x4): 280 calories | 20g fat | 24g protein

 - Cheese Slice (x1): 80 calories | 6g fat | 5g protein | 0g carbs

 - Bacon Bits (1 tbs): 25 calories | 1.5g fat| 3g protein 

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Gala Apple: 49 calories | 12g carbs

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Lunch: 620 calories | 39.8g fat | 44g protein | 25g carbs

Chicken Nachos: 620 calories | 39.8g fat | 44g protein | 25g carbs

 - 6oz Chicken Breast: 168 calories | 3.8g fat | 33g protein

 - Cheddar Cheese (1oz): 110 calories | 9g fat | 6g protein | 1g carbs

 - Guacamole (1/2 cup): 182 calories | 17g fat | 2g protein | 10g carbs

 - Chickpea Chips (1oz): 160 calories | 10g fat | 3g protein | 14g carbs

______________________________________________________________

Dinner: 430 calories | 30g fat | 30g protein | 8g carbs

Spicy Slim Jim (x4): 150 calories | 11g fat | 6g protein | 6g carbs

Parm Crisps(1 bag): 280 calories | 19g fat | 24g protein | 2g carbs

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Daily Totals: 1,584 calories | 108.3g fat | 106g protein | 45g carbs

______________________________________________________________

______________________________________________________________

Thursday:

Breakfast: 745 calories | 59g fat | 46g protein | 16g carbs

Tuna Dip: 745 calories | 29g fat | 30g protein | 8g carbs

 - Tuna: 230 calories | 13g fat | 25g protein | 0g carbs

 - Cream Cheese: 140 calories | 14g fat | 4g protein | 4g carbs

 - Wonton Strips: 35 calories | 2g fat | 1g protein | 4g carbs

Peanuts: 340 calories | 30g fat | 16g protein | 8g carbs

______________________________________________________________

Dinner: 669 calories | 48.5g fat | 44g protein | 8g carbs

Burger: 669 calories | 48.5g fat | 44g protein | 8g carbs

 - Ground Beef Patty (8oz): 448 calories | 32g fat | 38g protein

 - Cheese Slice: 90 calories | 6g fat | 5g protein

 - Tzatziki Sauce (3tbs): 41 calories | 3.5g fat | 1g protein | 2g carbs

 - French Fried Onions (1/4 cup): 90 calories | 7g fat | 0g protein | 6g carbs

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Daily Totals: 1,414 calories | 107.5g fat | 90g protein | 24g carbs

Not Today, Satan

I fasted for almost 24 hours, unintentionally.

I had to work last night from midnight to roughly 1am. I didn't get to sleep until close to 3am. I was up at 8 this morning, starting another workday. The workday itself was pretty much hell on earth.

Because of work drama + some personal drama, I didn't get my 'morning' workout until 4:30pm, and didn't eat my first meal of the day until 5:30pm - just a few minutes ago.

But you know what? I still stayed on plan with both my exercise and my nutrition.

I'll be back later with some food updates, assuming I don't pass out early.

I'll count my victories regardless of how I achieve them.

1/2 Day

I'm taking the night off.

Despite it being an off day from work, I spent around four hours on the job dealing with a mini-crisis (or three). It wasn't ideal, but tomorrow my actual workday will be infinitely better because of it.

I got in a good yoga session and cardio workout to unwind after I finished. Then ran some errands before coming back home and relaxing for a bit.

Around an hour and a half ago I started toying with the idea of taking tonight off. I do feel pretty good, but I can feel a degree of physical wear starting to set in. I tend to get a bit obsessive when I'm really trying to improve my fitness, and allow the deception to take hold that even a single day off will result in some sort of a regression.

I know better - off days are crucial. But I still don't like taking them.

This is a mental game. I've got to listen to my body... So tonight, I rest.

______________________________________________________________

Here's what I've eaten today:

Tuesday:

Breakfast: 530 calories | 37.5g fat | 24g protein | 23g carbs

3 egg cheese and bacon omelete: 481 calories | 37.5g fat | 24g protein | 11g carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Nacho Cheese Cups (x2): 146 calories | 10g fat | 3g protein | 11 carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Gala Apple: 49 calories | 12g carbs

______________________________________________________________

Lunch: 521 calories | 34g fat | 36g protein | 23g carbs

Turkey Breast (2oz): 60 calories | 1.5g fat | 12g protein | 1g carbs

Protein Chips (22): 120 calories | 3g fat | 10g protein | 13g carbs

Peanuts (1/4 cup): 170 calories | 15g fat | 8g protein | 4g carbs

Cheese Slice (x1): 80 calories | 6g fat | 5g protein | 0g carbs

Guacamole (1/4 cup): 91 calories | 8.5g fat | 1g protein | 5g carbs

______________________________________________________________

Dinner: 585 calories | 28.8g fat | 49.5g protein | 30.5g carbs

Chicken Breast (6oz): 168 calories | 3.8g fat | 33g protein

Cheddar Cheese (1oz): 110 calories | 9g fat | 6g protein | 1g carbs

Guacamole (2 tbs): 46 calories | 4g fat | .5g protein | 2.5g carbs

Wonton Strips (2tbs): 35 calories | 2g fat | 1g protein | 4g carbs

Black Beans (1/2 cup): 120 calories | 0g fat | 8g protein | 20g carbs

Lime Crema (2 tbs): 106 calories | 10g fat | 1g protein | 3g carbs

______________________________________________________________

Daily Totals: 1,636 calories | 100.3g fat | 109.5g protein | 76.5g carbs

Dialing In Macro Percentages

I guess we're fully underway now; I'm revamping my old food tracking spreadsheet. It's really more the first step of a total redesign - by tonight's end I'll have 8 days of meals, ingredients, macro breakdown, and daily summaries showing the percentage of my total calories each macro comprised.

Eventually, I plan on programming in lists, having some level of database integration, and ultimately converting the functionality into a stand-alone online software program.

Maybe.

Having written that out and not just letting it live out its life as an idea in my head, that might end up being more work than I'm willing to put into it at current. Yes - I know that there are programs that do all of this already, and that work perfectly well according to tons of people; I just personally find them to be lacking and not user-friendly.

We'll see. There'll be time for such things down the road, if I'm truly motivated to pull any of that off. Right now I've got more than enough on my plate from just keeping extra stuff off of my literal plate!

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I'm a big believer in being meticulous if you have big goals, and I'm counting grams and ounces when it comes to my food intake right now. I won't always track things this closely, but the way I see it, I want to have as strong of a launch as possible. It's just over 2 weeks since the start of the year, and the better I set my self up for success now, the more automatic the healthy routine will be this time next month.

It also allows me to know precisely what's working and what needs further tweaking. So far, I think I'll stick with what I've been doing nutrition-wise as far as caloric targets and macro ratios. I do want to try and introduce a few different foods in to keep things interesting, but I've continue to lean heavily on core items like eggs, ground beef, cheese, apples, and a few others.

______________________________________________________________

Rolling right along with everything else. Trying to gradually ramp up the cardio a bit more - slightly higher intensity, slightly longer in duration. Hopefully the old body holds up, but if anything gets too tender I'll just dial it back and keep going. I bumped up the weight and # of movements during my shoulders + biceps weight training session last night, and feel pretty good today. I'll try the same trick tonight as I work back and chest.

______________________________________________________________

Here's what I've eaten for the past couple days:

Sunday:

Breakfast: 418 calories | 31g fat | 28g protein | 7.5g carbs

Link Sausage (x6): 320 calories | 26g fat | 22g protein

Egg (x1): 70 calories | 5g fat | 6g protein

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 275 calories | 9.5g fat | 38g protein | 12g carbs

Grilled chicken breast: 168 calories | 3.8g fat | 33g protein

Tomato (2 slices): 7 calories | 1.5g carbs

Lettuce (1/2 cup): 4 calories | 1g carbs

Guacamole (2 tbs): 46 calories | 4g fat | .5g protein | 2.5g carbs

Whole-grain Lavash (1/2): 50 calories | 1.5g fat | 4.5g protein | 7g carbs

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Dinner: 670 calories | 44g fat | 41g protein | 35g carbs

Green Goddess Salad (Panera Bread):  calories | g fat | g protein | g carbs

 - Salad: 510 calories | 30g fat | 37g protein | 27g carbs

 - Dressing: 160 calories | 14g fat | 4g protein | 8g carbs

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Daily totals: 1,363 calories | 84.5g fat | 107g protein | 54.5g carbs

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Monday:

Breakfast: 509 calories | 36g fat | 34g protein | 12g carbs

Link Sausage (x6): 320 calories | 26g fat | 22g protein

Egg (x2): 140 calories | 10g fat | 12g protein

1/2 Gala Apple: 49 calories | 12g carbs

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Lunch: 521 calories | 34g fat | 36g protein | 23g carbs

Cajun Turkey (2oz): 60 calories | 1.5g fat | 12g protein | 1g carbs

Protein Chips (22): 120 calories | 3g fat | 10g protein | 13g carbs

Peanuts (1/4 cup): 170 calories | 15g fat | 8g protein | 4g carbs

Cheese Slice (x1): 80 calories | 6g fat | 5g protein | 0g carbs

Guacamole (1/4 cup): 91 calories | 8.5g fat | 1g protein | 5g carbs

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Dinner:  664 calories | 50g fat | 35g protein | 18g carbs

Nachos: 664 calories | 50g fat | 35g protein | 18g carbs

 - Ground Beef (6oz):  417 calories | 33g fat | 28.5g protein

 - Guacamole (1 tbs): 23 calories | 2g fat | 1.5g carbs

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Salsa (1/4 cup): 9g calories | .5g protein | 2g carbs

 - Chickpea Chips (1oz): 160 calories | 10g fat | 3g protein | 14g carbs

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Daily Totals: 1,694 calories | 120g fat | 105g protein | 53g carbs

Calculating... Calculating...

Yesterday, I made a massive taco salad for lunch, which maxed out my allowable calories for the day, so I skipped dinner. I wasn't really hungry, given how substantial that dish ended up being; it was more mental than anything, I'd say.

Lunch today was also pretty high calorie, though not nearly as bad as yesterday. We had errands to run, and picked up takeout for dinner - I  ordered another Green Goddess salad from Panera. As I'd had one earlier this week, I had a feeling that eating it would be a mistake, so I came home and did the math.

My instinct was right - it would have been more than double what I needed. I could have ordered a half portion, but that would have still would have put me over by a bit more than I'm comfortable with.

I have enough quick and on-plan options on hand, so putting something together that fit into my macros was pretty easy and not too much stress.

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Solid workout last night (weights + cardio) and a great long yoga session this morning, followed by cardio. More weights + cardio tonight; late again, but not as late as I've been a few other nights this week.

Progress is slow, but I'm ok with that, so long as it keeps coming. I can feel quite a difference between now and two weeks ago. I've gotten a lot of flexibility and cardiovascular health back, some muscle endurance, and some strength. I've been sleeping better, and I have a lot more energy throughout the day.

Time is the key to almost everything. As long as I keep that in mind, I'll be more than fine.

Here's what I've eaten the past couple of days:

Friday:

Breakfast: 418 calories | 32g fat | 24g protein | 8g carbs

3 egg cheese and bacon omelet: 390 calories | 24g protein | 36.5g fat | .5 carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 1,234 calories | 97g fat | 44g protein | 49g carbs

Taco Salad: 1,234 calories | 97g fat | 44g protein | 49g carbs

 - Ground Beef (7.5 oz): 508 calories | 44g fat | 28g protein

 - Avocado (whole): 322 calories | 29g fat | 4g protein | 17g carbs

 - Corn (2 oz): 49 calories | 2g protein | 11g carbs

 - Cheese (1oz): 110 calories | 9g fat | 6g protein | 1g carbs

 - Salsa (1/2 cup): 25 calories | 1g protein | 5g carbs

 - Sour Cream (2 tbs): 60 calories | 5g fat | 1g protein | 1g carbs

 - Chickpea Chips (1oz): 160 calories | 10g fat | 3g protein | 14g carbs

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Daily Totals: 1,652 calories | 129g fat | 68g protein | 57g carbs

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Saturday:

Breakfast: 391 calories | 27g fat | 28.5g protein | 7.5g carbs

Country Ham (3 slices): 165 calories | 9g fat| 21g protein 

1 egg cheese scramble: 198 calories | 18g fat | 7.5g protein

 - Eggs (x1): 70 calories | 5g fat | 6g protein

 - Cheese (1/4 oz): 28 calories | 2g fat | 1.5g protein

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 948 calories | 81g fat | 32.5g protein | 26g carbs

Beef Patty: 250 calories | 17g fat | 21g protein

Avocado (whole): 322 calories | 29g fat | 4g protein | 17g carbs

Ranch Dressing (1/3 cup): 258 calories | 27g fat | 1g protein | 3.5g carbs

Bacon Bits (1 tbs): 25 calories | 1.5g fat| 3g protein 

Tomato (1.5 oz): 7.5 calories | 2g carbs

Mozzarella Cheese (1/2 oz): 40 calories | 3g fat | 3.5g protein

French Fried Onions (2 tbs): 45 calories | 3.5g fat | 3g carbs

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Dinner: 350 calories | 24.5g fat | 26g protein | 5.5g carbs

Deli Turkey: 90 calories | 2.5g fat | 12g protein | 1.5g carbs

Cheese Slice: 90 calories | 6g fat | 5g protein

Peanuts (1/4 cup): 170 calories | 16g fat | 9g protein | 4g carbs

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Daily Totals: 1,689 calories | 132.5g fat | 87g protein | 39g carbs 

Tough Sledding

Challenges abound.

Work has been tougher than usual. My schedule got thrown way off yesterday morning; I didn't get in my 'morning' workout until after noon, and didn't get to eat my first meal until almost 1pm. We had errands to run yesterday evening, so I picked up a small sirloin and a side salad for dinner. The steak was grossly overcooked... I asked for medium rare and it was WAY past well done - so far so that the bottom was actually crispy. We had a software deployment scheduled, so I went back to work until almost midnight. I didn't start my exercise routine until after midnight, finishing well after 1am.

Today was another rough day at the home office; my first workout was again delayed until around noon. Afterwards I got sucked back into a work issue until 2pm, which pushed my first meal back past 2pm. Even worse - I made a miscalculation in my meal planner and undershot my total carbs and calories. Not dangerously low, but enough to have a noticeable effect; I struggled mightily during my workout, and I'm feeling a bit dull right now. Just mentally heavy in a way I'm generally not, and I don't like it.

Tomorrow is Friday; it has to get better from here, right?

Anyway... Here's what I've eaten the past 2 days:

Wednesday:

Breakfast: 530 calories | 38g fat | 25.5g protein | 24.5g carbs

Country Ham (3 slices): 165 calories | 21g protein | 9g fat

Nut Flour Biscuit: 305.5 calories | 29g fat | 4.5g protein | 12.5g carbs

 - Nut Flour (4 tbs): 180 calories | 16g fat | 4g protein | 6g carbs

 - Oat Milk (1/4 cup): 23 calories | .5g fat | .5g protein | 5g carbs

 - Butter (1 tbs): 100 calories | 11g fat

 - Syrup (1 tbs): 2.5 calories | 1.5g carbs

1/2 Gala Apple: 49 calories | 12g carbs

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Lunch: 341 calories | 33g fat | 35g protein | 7g carbs

Smoked Tuna Dip: 181 calories | 12g fat | 22g protein | 7g carbs

 - Tuna: 90 calories | 5g fat | 20g protein

 - Cream Cheese: 70 calories | 7g fat | 2g protein | 2g carbs

 - Diced Onion (2 tbs): 17 calories | 4g carbs

 - Minced Garlic (1 tsp): 4 calories | 1g carbs

Cheese Crisps (1oz): 160 calories | 11g fat | 13g protein

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Dinner: 768 calories | 56g fat | 58g protein | 9g carbs

6oz Sirloin: 335 calories | 19g fat | 42g protein 

House Salad: 232 calories | 16g fat | 15g protein | 7g carbs

Ranch Dressing: 201 calories | 21g fat | 1g protein | 2g carbs

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Daily Totals: 1,639 calories | 127g fat | 118g protein | 40.5g carbs

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Thursday:

Breakfast: 390 calories | 32g fat | 24g protein | .5g carbs

3 egg cheese and bacon omelet: 390 calories | 32g fat | 24g protein

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Bacon Bits (1 tbs): 25 calories | 1.5g fat| 3g protein 

 - Butter (1 tbs): 100 calories | 11g fat

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Lunch: 623 calories | 45g fat | 46g protein | 11g carbs

Cajun Turkey Deli Slices (4 oz): 120 calories | 3g fat | 24g protein | 2g carbs

Boiled Egg: 70 calories | 5g fat | 6g proten

House Salad: 232 calories | 16g fat | 15g protein | 7g carbs

Ranch Dressing: 201 calories | 21g fat | 1g protein | 2g carbs

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Dinner: 310 calories | 22g fat | 19g protein | 6g carbs

Spicy Slim Jim (x4): 150 calories | 11g fat | 6g protein | 6g carbs

Cheese Crisps (1oz): 160 calories | 11g fat | 13g protein

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Daily Totals: 1,323 calories | 82g fat | 89g protein | 17.5g carbs

Brain Dump, Testing Limits, & Copy-Cat Recipe FTW

Last night I began the planned expansion of my weight training routine. I trained shoulders, then biceps; tonight I'll likely do back, chest, and triceps. More sets, more intensity, more focus on individual muscles than the large muscle group training I'd employed last week to get myself back in the groove. I toyed with the idea of delaying this for another week or so, but my body seemed ready.

Tomorrow night will be legs, then the cycle will repeat. I guess I'll see if I'm really up for it in two days time...

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My body felt good today; the back soreness has mostly subsided, and my knees and ankles felt less tender during this morning's cardio session. Whether it was the yoga or the ibuprofen, or maybe the better-than-average sleep - I don't know; I do know that I'm thankful for the blessing, and I hope that it continues.

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A few months ago while ordering Applebee's take-away for dinner, my wife ordered a quesadilla burger. As is customary, she let me have a bite, and it was amazing.

During a more recent order, I got one of my own. I was decidedly less impressed; the same care and attention to detail didn't seem to have been put into it this time. It was bland, messy, and cold by the time we got home with our food.

The memory of that first bite lingered long after. I've eaten a lot of food in my time - cuisine types from all over, and more varieties of hamburger than the average person. That initial impression was one of the stronger food memories that I've had form in quite some time.

That led me to doing a bit of study today in the leadup to making my lunch; the result was a pretty awesome copy-cat version that's a lot more nutritious and - dare I say - 100% tastier, if I do say so myself.

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Here's what I ate today:

Breakfast: 418 calories | 32g fat | 24g protein | 8g carbs

3 egg cheese and bacon omelet: 445 calories | 24g protein | 36.5g fat | 8.5g carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1/2 oz): 55 calories | 4.5g fat | 3g protein | .5g carbs

 - Bacon Bits (1 tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1 tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 477 calories | 26g fat | 36.5g protein | 11g carbs

Quesadilla Burger: 477 calories | 26g fat | 36.5g protein | 11g carbs

 - Ground Beef (6oz): 263 calories | 8g fat | 25.5g protein

 - Flatbread (1/2 sheet): 60 calories | 1.5g fat | 6g protein | 8g carbs

 - Mozzarella Cheese (1/2 oz): 40 calories | 3g fat | 3.5g protein

 - Shredded Cabbage (1 leaf): 6 calories | .3g protein | 1.3g carbs

 - Diced Tomato (1/8 cup ): 4 calories | 1g carbs

 - Mexi-Ranch (1 tsp): 4 calories | .5g carbs

 - Butter (1 tbs): 100 calories | 11g fat 

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Dinner: 740 calories | 51g fat | 43g protein | 37g carbs

Green Goddess Salad (Panera Bread): 740 calories | 51g fat | 43g protein | 37g carbs

 - Salad: 500 calories | 30g fat | 37g protein | 25g carbs

 - Dressing: 240 calories | 21g fat | 6g protein | 12g carbs

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Daily Totals: 1,635 calories | 109g fat | 103.5g protein | 56g carbs

Tracking In the Right Direction

Once again, I opened my ears and asked the Universe a question; the answer was a softly spoken 'CICO'.

Calories in, calories out. One week of re-calibrating the systems was in the books - it was time to get down to the brass tacks of this whole endeavor. The one thing that - without being in check - could potentially negate most everything else.

Everyone's got an opinion, but it's basic science, and it's indisputable; if you burn more than you consume, you'll be at a calorie deficit, which means you're going to lose weight. Any nutrition plan that actually works is, at it's core, based on this very basic principle.

That doesn't mean you should eat whatever you want and only focus on calories, but even just doing that is an effective means to drop pounds. Not that I'm a shining example of balance - carb depletion diets aren't, in my view, the best for long-term health. But I'm in what I see as a state of emergency... I've got to get some weight off, then I'll once again re-calibrate to something a bit more wholistic and less eliminatory.

Anyway, here's what I ate today:

Breakfast: 473 calories | 36.5g fat | 27g protein | 8.5g carbs

3 egg cheese and bacon omelet: 445 calories | 27g protein | 36.5g fat | 8.5g carbs

 - Eggs (x3): 210 calories | 15g fat | 18g protein

 - Cheese (1oz): 110 calories | 9g fat | 6g protein | 1g carbs

 - Bacon Bits (1tbs): 25 calories | 3g protein | 1.5g fat

 - Butter (1tbs): 100 calories | 11g fat

1/2 Granny Smith Apple: 28 calories | 7.5g carbs

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Lunch: 439 calories | 35g fat | 25g protein | 6g carbs

1 bowl Bigos (Hunter's Stew): 439 calories | 35g fat | 25g protein | 6g carbs

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Dinner: 678 calories | 43.5g fat | 66g protein | 14g carbs

French Onion Beef Wrap: 598 calories | 38g fat | 59.5g protein | 14g carbs

 - Ground Beef (8oz): 448 calories | 32g fat | 38g protein

 - French Onion Soup (1/2 cup): 50 calories | 1.5g fat | 2g protein | 6g carbs

 - Flatbread (1/2 sheet): 60 calories | 1.5g fat | 6g protein | 8g carbs

 - Mozzarella Cheese (1/2 oz): 40 calories | 3g fat | 3.5g protein

1/2 oz Cheese Crisps: 80 calories | 5.5g fat | 6.5g protein

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Daily Totals: 1,590 calories | 115g fat | 118g protein | 28.5g carbs

Aches & Pains

Solid weekend as far as exercise, nutrition, and mobility work goes.

I've increased the intensity of my cardio sessions gradually, but probably still a bit too quickly. I tweaked my back, my knees are tender, and I've got a sore ankle.

So far, everything's manageable. It's a challenge, but I'm not compromising until my body forces me to.

I had takeout twice Sunday; a Mediterranean salad with balsamic dressing and grilled chicken skewers for lunch, and a 6oz sirloin + quarter rack of ribs, sautéed mushrooms and a side salad for dinner. Definitely more calories than was ideal, but also extremely low carbs.

That's about as much of a splurge as I've had, and it still wasn't bad as I'm still within my allowable calories for the day. If I can limit those excursions to no more than once a week, then I'll be fine.

I'm off work Monday; second-to-last day to burn of my PTO for fiscal year 2021. Going to probably go a bit low calorie-wise to make up for Sunday, but I'll also be trying to get some active recovery time in around my dual cardio and nightly weightlifting sessions.

Time for ibuprofen, a shower, and some zzzzzzzs. 

Two-a-days & Changing Times

Feeling decidedly in the groove now, I'm ramping things up further by adding in a second cardio session. Starting now, I'll be breaking a sweat each morning and each night to bookend my days.

In the past, I'd have logged a ton of miles on the pavement to get the bulk of my calorie burning in, but I'm trying something a bit unconventional, at least for now; old-school aerobics and H.I.I.T. training. I've done both before, but not as the center of a cardio program, nor with any regularity.

We'll see how it goes. It's actually a nice change-up; keeps me out of the damp, cold winter weather, and it's easier on my feet, knees, and hips (so far). I follow it up with a 20-30 minute circuit-based weight training session, then some ab work, and finish with some deep stretching.

Next week I'll expand my weight training to include more movements, higher intensity, and heavier weights. Hoping to carry the momentum from this week forward.

It feels like nap time... I think I'm going to get a quick one in while I can.

Ramping Up

Day 3 of weight training again. It's crazy how easy it was to pick things back up, pun intended.

Everything's been going really well. 3 meals a day, keeping my daily carbs reasonably low (40-70 grams), getting in lots of protein and fat, and lots of water. Not eating bread is such a challenge. Pasta and rice have been easier to pass on. Oatmeal is another one that I'm missing dearly.

I hand patted and broiled a burger for lunch today. Not putting it on a bun was a real mind job; nothing I haven't done before, but in that moment I struggled. I plated it with some melted cheddar, sliced onions, tomato, a few big romaine leaves, avocado, and a horseradish sauce. It was pretty amazing, but it would have absolutely been better on a buttery bun.

It wouldn't have been worth getting off track for, though.

I've let myself get so far away from where I used to be physically. To get where I want to be, I can't compromise on any of the steps to get me back there. It's going to be really hard, and it's going to take time - possibly a long, long time.

The more consistent I am, and the more honest with myself that I can be, the sooner I can get there.

Small Beginnings

I got up early and did around a half hour of yoga. Later, during my morning break from work, I took a short walk.

Tonight I've every intention of getting in a bit of weight training.

I did quite a bit of grocery shopping at a local place yesterday; I didn't travel too far because it had snowed the night before and the roads were a bit dicey (and in some places icy). I got a lot of fresh meat and produce, and for some reason was inspired to get tons of different varieties of canned beans. We already had tons of beans in our 'panic pantry', and we've got tons of dried beans. But I'm dreaming of bean salads and marinated bean dishes in the near future, so I'm sure they'll all get used at some point.

Breakfast was 1 pork sausage patty, 3 scrambled eggs, and half a granny smith apple. I seriously considered avocado toast, but I'm saying no to bread. I even passed up getting a bag of the nice whole grain stuff just to help maintain my discipline while avoiding temptation.

Lunch was a romaine salad with cucumber, tomato, onion, black olives, shredded carrot, boiled egg, bacon pieces, blue cheese crumbles, a can of tuna, and a creamy dressing with whole grain mustard, smashed garlic, and some smoked paprika. I was feeling chefy - it worked out.

I'm having dinner as I type this - cast iron seared NY Strip, pan-roasted baby portobello mushrooms, and some sautéed broccoli with a squeeze of lemon.

Today was easier... So far. We'll see how things go later.

All Day I Think About Eating

 2 days down.

Wow, this is hard.

I had around 70 total carbs on Saturday, and around 45 Sunday. It's 1:24 am Monday morning. I've got work in the morning after being on vacation for almost 2 weeks.

I haven't started back exercising - getting a bit of stretching in, trying to get up and move more, but nothing strenuous. Maybe tomorrow, depending on my mental state.

I have to do grocery shopping. I've got a list, and some ideas. But I know I'll be hungry when I have the chance to break away to do it, and that's a bit concerning.

I know the cravings will subside, and things will start to regulate sooner rather than later. Weights and cardio will also help get me back in the grove.

But damn. I'm in a real fight this time, folks.

New Years Day 2022

I listened to the Universe, and the Universe said 'low carb; just for a while to kickstart things before you dive deeper'.

The Universe knows me; overthinking is kryptonite.

Cheese eggs, 1 sausage patty, 1 whole apple for me. Lots of water. Trying to find my center again.

French toast w. fresh made blueberry syrup, topped with powdered sugar for the fam. They're puzzled by my plate, as I haven't explained anything. There is no need - this has not even begun properly, and I believe in the power of the jinx.

Minute by minute, hour by hour. Day by day, till I reclaim my power.

Time

As the days arrive and pass on into oblivion, as events unfold, as time continues it's steady, inevitable and unending march via our perception of it.

I challenge you to become endless.

Wide Awake and Dreaming

One of the easiest things for me to do is to visualize what I want.

One of the hardest things for me to do is to commit past the point of initially reaching my goals.

Managing your energy - with respect to how you allot time, attention, and effort - is the real secret to finding success at any endeavor that you may choose to undertake. And it's also important to divert at least a portion of that energy outward, to inspire and help those around you who may benefit from it.

Having said all that, you should also be wary of vampires, who'll siphon more of that energy from you than is healthy for your life to remain in balance.

Be wary of traps - laid by you yourself, as well as by those around you. These traps are meant to bind you, to maim you, and to impede you.

The past 6 weeks have seen me deal with all of the above, and then some. It's been hard on me.

But I'm still standing, still fighting to reach my goals.

My dreams are intact, as is my progress.

Onward.

And I break at the bend

August has been a challenging month. I've spent much of it in maintenance mode, with slightly lower activity levels and less hardcore adherence to dieting. It's been good for me health-wise, and I've still managed to improve my fitness level - even if the progress is somewhat marginal when compared to the previous months.

I've finally relented to my wife's request that I replace my now ill-fitting wardrobe. Goodbye 48 waisted pants, hello 36s as of this weekend. Shirts will be getting replaced in the coming weeks, I suppose... Well, most of them, anyway.

I was under the weather to end last week, and missed 3 days of workouts for the first time since I began this all in February. Truth be told, I probably shouldn't have run Friday - it felt like it set my recovery from whatever I had back at least a couple days. Running again this morning and keeping up the pace as though I hadn't missed a beat was fantastic, and reaffirms that slacking off a bit this month is better for my long-term health and fitness goals than if I'd burned myself out trying to push through, knowing I needed to recharge.

Next week I'll begin a new weightlifting routine. I'm excited, but I'll miss my current program at the same time.  One thing that I can say about this month though is that I've probably had the best musculature gains of any so far this year.  While I attribute a lot of it to the workouts of the past 4 weeks, the extra calories and relaxed cardio program definitely played their parts, too.

I'm really ready for the fall weather to arrive... Assuming that it does, that is.

Changing Seasons

For around 3 week now, I've been coasting.

For 5 1/2 months prior, my foot was on the gas and the pedal was floored. But for a multitude of reasons, towards the end of July, I made the executive decision to chill out for a while.

Alcohol. White bread. White rice. Lots of takeout. Lots less exercise.

I didn't get out of shape. My life didn't fall apart. I lived a little, as the saying goes.

It was needed, so I did it.

But sometime last night, in the middle of a dream, that old, familiar voice spoke up very clearly, and told me that it was time.

So this morning I got up, food prepped today's meals (around 1100 calories), ran a mile and a half, knocked out 500 crunches, and got my mind set on being below 200 lbs by  October 31st.

Let the games recommence.

Older and Wiser

This past weekend I celebrated my 41st birthday. I made it a point to relax my diet and workouts a bit; we went to a Mexican restaurant for dinner Saturday, and I enjoyed the leftovers for breakfast on Sunday. I also ate KFC for lunch on Sunday - mostly chicken breast, for what it's worth.

I did cardio both mornings, but skipped my evening workouts. I also consumed quite a few beers over the course of that stretch (6 of them were light beers at least), so I definitely made the most of of the occasion. Given the high calorie intake during this period, though, I put a halt to all of that at around 2:30 pm Sunday afternoon, and fasted until after my run and workout Monday morning.

The weekend signaled the end of the 4-week training phase that I'd been on, so I allowed my body a complete reset in order to begin a challenging new weightlifting regimen. So, getting fully back on the wagon, I had a really good morning run through the countryside yesterday, followed by ab work... Lots of walking activities throughout the day... And I closed things out with a great run on the treadmill, more ab work, and a new back and shoulder workout . I'm pretty sore this morning, so it was effective to say the least. But I'm feeling recharged and ready to continue the excellent progress that I experienced in July all throughout the month of August.

My last time weighing was the 27th, the day before my birthday, and I weighed 217. I don't think I put on too much water weight and bloat during my indulgences - still in the last belt loop of my pants, and I look the same in the mirror. I also purchased a new scale this weekend - one that can purportedly measure your body fat percentage and a host of other BMI-centric metrics. I haven't used it yet, and don't plan to until likely sometime around mid-August.

I still have every intention of getting down to 200 lbs by this Halloween. I feel that's a completely realistic goal, barring anything unforeseen. I'm not sure when I was last that lean - it's easily been at least 12-15 years. I stopped keeping track in my late 20's, after a car wreck derailed a stretch where I had good muscle mass and very low body fat; sure, I'd been stronger and more buff than that previously, but I don't know that I'd ever been that ripped before.

My plan of attack remains the same: 1) Meal plan, 2) listen to my body, and 3) crush each and every workout and activity like I've something to prove.  That approach has gotten me this far - I see absolutely no reason to switch it up now.

41 years young in 3 days!?!?!

Physically I'm feeling really good right now. As I continue to intuitively cycle my daily calories and macros, there are definitely some days where my energy level is higher than others, but it never drops low enough to prevent me from attacking my workouts and staying very active throughout the day... And it's really helped my metabolism stay primed to burn fat, which continues to be my primary focus.

I haven't been ramping up the weights on most of my lifts like I did earlier in the month, as this four week phase is near it's end and my routine's about be shaken up again. I'm focusing alot on the quality of each rep instead of how much poundage I'm tossing around, which will hopefully benefit me when I ask my body to do something completely different starting next week.

The temptation to get on the scale every morning is huge, but it just isn't a productive habit at this point in my journey as far as I'm concerned.

I do plan on doing a weight check the morning of my birthday (this Saturday), right upon waking. I anticipate that I'll allow myself one indulgent meal (within reason!) at some point that day too - I feel that I've earned as much, and don't plan on being too hard on myself over it 😁

The Blueprint Part 1

Lots of questions lately about the methods that I've employed to achieve the fat loss success that I've had over the past 5 months. Putting it all here to clarify my own thinking on it as much anything else.

In the coming days/weeks, I plan on assigning priorities to each, depending on the stage that a person is at in their journey (i.e. out of shape and just getting started on a major weight loss program vs. pretty fit and just trying to lose a few lbs.)

• Consistency
• Low carbs, but nothing crazy like some
• Little/no refined carbs (white bread, white sugar, white rice, etc.)
• A lot less meat
• Little/no processed foods
• Smallish portions
• Intermittent fasting (I usually eat all my meals in an 8 hour period each day, with my caloric cutoff usually at around 3 pm)
• Fasted cardio first thing each day on an empty stomach.
• Weight training each night.
• Drink only water
• Little/no caffeine

This is just my own personal set of rules - they may not necessarily be for everyone. But I can unequivocally say that I swear by the effect that following them have had on me.

More to come soon.

100 lbs in 147 days

This morning, the very moment that I rose to consciousness, I knew that today would be the day.

I stepped on the scales at 230 lbs; the low side of 230 actually, as a couple of the dozen times I weighed myself it read 229.

I'm still processing how I feel right now.

This has been a mile marker that I've been anxious about. At least part of my mind was willing to believe the lie that it would never happen, regardless of the discipline and effort that I'd put forth. Another part had the unrealistic expectation that it would arrive even sooner than it did, or that it would be accompanied by an even more profound physique transformation than what has actually occurred.

I've got the Deftones self-titled album playing in the background - this is my soul music - and I'm just trying to have clarity about everything; not just my journey, but literally everything in my life... Lots of very strong emotions flowing through me that I don't quite know what to do with.

I DO know that I'm going to go on a nice, long run soon, before it gets too hot out. When that's done I'll work abs, then hit a few yoga flows before I decide exactly how I'll break my fast and refuel.

I've wanted this for so long, but the road ahead on this weight loss journey is potentially much longer than what's behind; I feel like I need to take stock and sight see, but I know that I better not pause and revel in it too long lest I break my stride.

God bless it... I just don't even know, dude. I really don't.

Back, but never really gone.

I admit it - Instagram has become my go-to for posting about my progress.

I never meant it to be that way, but it's been great for communicating with like-minded folks who've either been through or are currently going through the same things that I am.

Weight is down to 233 (weighed Sunday because I just felt like it) - just 3 lbs away from 100 lbs lost since Feb 11th!

Workouts and eating have been going really good. I've had some vacation time to unwind and relax, but I've maintained steady weight loss during the duration of my efforts.

I bought a pull-up bar. I haven't really pushed it, but I was able to do one clean pull-up last night. Will be shooting for 8 dirty ones - when I work out my back and shoulders tonight.

Speaking of workouts - Phase 6 begins tonight. Would have stated last night but I spent over an hour putting together the pull-up bar.

I'm going to start posting here more frequently, and get back to developing this blog more. It's something I started when I began this, and I don't want to neglect it.