The saying that 'tough times don't last, but tough people do' is fine and all, but there's a whole lot more to it than that.
Most of us are just trying to find our way, whether we realize it or not. And in my opinion, just the act of trying - in and of itself, in spite of what challenges we're faced with internally and externally - amounts to a degree of toughness.
For that very fact alone, we should always remember to give ourselves some credit.
Week 7 began yesterday with a brisk morning walk, along a route that I haven't traversed by foot in over a decade. Taking in the scenery triggered a series recollections from the past, and I allowed myself a fleeting glimpse back into that rear-view mirror. It was short-lived, though, and when I broke my reverie I was overcome with a great sense of relief; instead of sentimental thoughts about my youthful past as is typically the case when I daydream, I felt empowered by the transformative actions that lay along my current path and future paths, happier by great measure to be here instead, in the here and now.
Because I'm a lot more comfortable with my calculations as it relates to food values and how my body is responding to them, the last week and a half has seen me greatly expand the variety in my diet. I've been buying a much wider selection of produce and meat alternatives, and I've been eating considerably less of my go-to staples, like chicken, broccoli, and salads. It's been a wonderful transition; mealtime has been more of a pleasure than at any point in this process, and it's allowed my wife and I to reconnect over food in a way that we haven't in years.
With a healthy mix of anticipation and anxiety, I'm still looking forward to May 11th; that'll mark exactly three months since I set out again on this path towards ideal fitness, and it's the line in the sand that I drew with regards to my first weigh-in. As much as I don't want to hang my success on the numbers that the scale will display, I'm inherently curious as to what those numbers will actually be.
Based on the increasing looseness in all of my clothes, I know that I'm progressing at a good rate. Family, friends, co-workers and neighbors all remark on how well I'm doing. It's appreciated; and while I can see and be happy with how far I've come, I remain acutely aware of precisely how much more I expect from myself in the coming months and years.
Performance-wise, I tend to focus mainly on the strength and endurance gains that I've made, but my flexibility has increased substantially over the past couple months, too. I didn't really set any goals for this area of fitness when I started, but seeing how much more mobility I have in my shoulders, hips and ankles, I've now set challenges for myself to push through to the next plateau with respect to these measurables, too.
Difficult situations are part of the fabric of our lives, taking different forms, finding different ways to potentially impede our progress. That is an inescapable truth that we must all combat.
Where we stand to differentiate ourselves from the pack comes in how we respond.
Monday, March 26, 2018
Thursday, March 15, 2018
Day 33: “Sooner or later, everything old is new again.”
Week five is halfway over. Thirty-three days in - no cheating, no missed workouts; I consider that to be a series of small victories along the path towards winning the big one.
The biggest challenge over the last couple of weeks hasn't been the dieting or the workouts; it's been overcoming negativity, both external and internal. The mental gymnastics that it takes to navigate the minefield that is sometimes my life consumes a lot of energy, and I don't particularly like it.
Changes are inevitable; how things change remains to be seen.
On a less morbid note, the dieting and workouts have been pretty fab. Still eating three meals a day, still adhering to the 5pm hard cutoff, with very few exceptions. Had a 6pm meal once in order to sit down with the fam - wifey and I had meatless 'pulled pork' on gluten-free rolls with sweet potato fries, while the kids had burgers and curly fries. My wife has been on board with my diet plan for the past two weeks; it helps having her along for the ride. She's already seeing and feeling changes even without working out, but plans to begin an exercise routine of her own in the coming days.
I switched up my weight training this past Sunday. Still doing a circuit of exercises, repeated 4 times each session; six days on, one day off (Saturday), but with completely different upper body exercises. The principles are rooted in powerlifting movements; deadlifts, benchpress, and squats. Given the addition of two additional barbell movements, I converted a few others - military presses, bent-over rows and bicep curls - to their dumbbell counterparts. It's kicking my ass something proper - and I wouldn't have it any other way, quite frankly. Not sure if I'll revert back to the previous movements after four weeks of doing this, or if I'll try something else... Guess I'll use the time in between to determine how that all shakes out.
The changes that I expect to see by this point are all here; my face is visibly slimmer, my pants fit more loosely, my physical endurance continues to increase, while my resting heart rate continues to drop. I'm more energetic, and I'm motivated by these results to push myself even harder during my workouts, and to remain strictly within my dietary guidelines.
As for the negativity that's been bubbling up within and around me? Well, I guess I'm gonna have to meditate on that, and remain positive that I'll overcome it.
Onward.
The biggest challenge over the last couple of weeks hasn't been the dieting or the workouts; it's been overcoming negativity, both external and internal. The mental gymnastics that it takes to navigate the minefield that is sometimes my life consumes a lot of energy, and I don't particularly like it.
Changes are inevitable; how things change remains to be seen.
On a less morbid note, the dieting and workouts have been pretty fab. Still eating three meals a day, still adhering to the 5pm hard cutoff, with very few exceptions. Had a 6pm meal once in order to sit down with the fam - wifey and I had meatless 'pulled pork' on gluten-free rolls with sweet potato fries, while the kids had burgers and curly fries. My wife has been on board with my diet plan for the past two weeks; it helps having her along for the ride. She's already seeing and feeling changes even without working out, but plans to begin an exercise routine of her own in the coming days.
I switched up my weight training this past Sunday. Still doing a circuit of exercises, repeated 4 times each session; six days on, one day off (Saturday), but with completely different upper body exercises. The principles are rooted in powerlifting movements; deadlifts, benchpress, and squats. Given the addition of two additional barbell movements, I converted a few others - military presses, bent-over rows and bicep curls - to their dumbbell counterparts. It's kicking my ass something proper - and I wouldn't have it any other way, quite frankly. Not sure if I'll revert back to the previous movements after four weeks of doing this, or if I'll try something else... Guess I'll use the time in between to determine how that all shakes out.
The changes that I expect to see by this point are all here; my face is visibly slimmer, my pants fit more loosely, my physical endurance continues to increase, while my resting heart rate continues to drop. I'm more energetic, and I'm motivated by these results to push myself even harder during my workouts, and to remain strictly within my dietary guidelines.
As for the negativity that's been bubbling up within and around me? Well, I guess I'm gonna have to meditate on that, and remain positive that I'll overcome it.
Onward.
Sunday, March 4, 2018
Day 22: Tracking, Trusting & Trying
Another two weeks in the books; time really does fly when you're having fun.
I'm reticent to write on the subject as I don't want to jinx myself, but I'm in a groove, and in the best way possible. Everything seems to be in balance, and I'm finding more enjoyment in the day-to-day, moment-to-moment events of my get-fit lifestyle than I can recall having before.
Personally and professionally, I'm in a better place mentally now than I was a year ago. I feel much more grounded with regards to my plan of action, my desire and willingness to put the proper work in, and in the results that I expect to achieve. And an added bonus to being decidedly less stressed out by this experience is the quality of sleep that I've had the past 3 weeks; that's been tremendous, and has helped with my clarity, focus and energy levels.
My workouts have been going great. Better than great, really - they've been awesome. I've been progressively increasing reps and/or weight cyclically. I'm able to push myself much harder as each week passes, to the point that I've begun the preliminary work of developing my Week 5 - Week 8 routine so that the strength and stamina gains keep on coming.
I began doing early morning cardio sessions again during Week 3. That makes two cardio sessions a day, every day. I still cycle the same routine mentioned here, and Saturday is still my off day from weight training. The routine is fire - it's definitely a better weight training routine than any I employed during my efforts from a year ago. But, as with all things, I know its effectiveness will wane if I don't change things up sooner rather than later.
I've been religious with my food and workout journal; it provides greater accountability, as literally all the work I've put in is right there when I'm adding to it throughout the day. Every calorie, every rep, notated with time and detail. I also purchased a fitness tracker. I flirted with the idea of using one last year - maybe it would have helped me stay on track, maybe it wouldn't have made a difference at all. So far it's been a welcome addition to my own personal tool chest, and I recommend that those who are looking to improve their own health should at least consider getting one.
I've been eating on schedule and making all the right choices. The closest that I've come to a cheat day wasn't really even cheating at all; I made breadcrumb-free crab cakes during Week 3. The only indulgent part of it was a bit of mayo in the cake mix and a bit more for a spicy remoulade sauce accompanying them.
For three weeks now I've had no beef, white potatoes, white bread or white rice. I've eaten a ton of fresh fruits, veggies, and unrefined whole grains; lots of chicken and meat alternatives (meatless sausages and burgers); a bit of lean ham; and seafood two or three times a week to fill in the gaps. I've also been sticking to 3 meals a day, no snacks in between, with a hard calorie intake cut-off at around 5PM.
I've still got a long while left before I step on a scale again; that's been difficult, given how results-oriented an undertaking like this can be. But I recall too clearly how it felt to weigh myself every morning, and the frustration when the numbers on the scale didn't look the way that I wanted them to. I made a promise to myself at the onset of this renewed effort not to have a repeat of that experience; I'd simply embrace the daily grind, and the journey - not just the destination - would also be the reward.
Onward.
I'm reticent to write on the subject as I don't want to jinx myself, but I'm in a groove, and in the best way possible. Everything seems to be in balance, and I'm finding more enjoyment in the day-to-day, moment-to-moment events of my get-fit lifestyle than I can recall having before.
Personally and professionally, I'm in a better place mentally now than I was a year ago. I feel much more grounded with regards to my plan of action, my desire and willingness to put the proper work in, and in the results that I expect to achieve. And an added bonus to being decidedly less stressed out by this experience is the quality of sleep that I've had the past 3 weeks; that's been tremendous, and has helped with my clarity, focus and energy levels.
My workouts have been going great. Better than great, really - they've been awesome. I've been progressively increasing reps and/or weight cyclically. I'm able to push myself much harder as each week passes, to the point that I've begun the preliminary work of developing my Week 5 - Week 8 routine so that the strength and stamina gains keep on coming.
I began doing early morning cardio sessions again during Week 3. That makes two cardio sessions a day, every day. I still cycle the same routine mentioned here, and Saturday is still my off day from weight training. The routine is fire - it's definitely a better weight training routine than any I employed during my efforts from a year ago. But, as with all things, I know its effectiveness will wane if I don't change things up sooner rather than later.
I've been religious with my food and workout journal; it provides greater accountability, as literally all the work I've put in is right there when I'm adding to it throughout the day. Every calorie, every rep, notated with time and detail. I also purchased a fitness tracker. I flirted with the idea of using one last year - maybe it would have helped me stay on track, maybe it wouldn't have made a difference at all. So far it's been a welcome addition to my own personal tool chest, and I recommend that those who are looking to improve their own health should at least consider getting one.
I've been eating on schedule and making all the right choices. The closest that I've come to a cheat day wasn't really even cheating at all; I made breadcrumb-free crab cakes during Week 3. The only indulgent part of it was a bit of mayo in the cake mix and a bit more for a spicy remoulade sauce accompanying them.
For three weeks now I've had no beef, white potatoes, white bread or white rice. I've eaten a ton of fresh fruits, veggies, and unrefined whole grains; lots of chicken and meat alternatives (meatless sausages and burgers); a bit of lean ham; and seafood two or three times a week to fill in the gaps. I've also been sticking to 3 meals a day, no snacks in between, with a hard calorie intake cut-off at around 5PM.
I've still got a long while left before I step on a scale again; that's been difficult, given how results-oriented an undertaking like this can be. But I recall too clearly how it felt to weigh myself every morning, and the frustration when the numbers on the scale didn't look the way that I wanted them to. I made a promise to myself at the onset of this renewed effort not to have a repeat of that experience; I'd simply embrace the daily grind, and the journey - not just the destination - would also be the reward.
Onward.
Wednesday, February 21, 2018
Day 11
I'd be lying if I said that the last two weeks have been easy.
But as 'they' say about most everything, there are levels to this.
Working out every day has proven to be the easiest part of getting back on track. I was an active kid, played sports in high school, got seriously into weightlifting in my twenties, and even had stints as a pro wrestler and the amateur fight game. Pardon the pun, but working out again is just muscle memory.
I've adopted a program that comprises three different workouts. Day 1 is shoulders, biceps and back. Day 2 is chest, triceps and forearms. Day 3 is leg day. I begin each routine with the treadmill - anywhere from 15-20 minutes, depending on time. I go for 2 minutes of warm-up before going high-intensity for the duration, and allow for a 2 minute cool down period at the end. Next comes crunches; I try to do this immediately after the treadmill. One super-long set, increasing reps every 3 days. I then move into circuit training; no break in between each exercise, and a 1 minute break after completion of each circuit.
Those first few days were brutal - everything hurt! The first week of doing this, I had to pop a couple ibuprofen just to get to sleep each night, and again to get through each morning. The pain from my first leg day didn't go away until my rest day - 7 days in! But that initial soreness from pushing inactive muscles has already dissipated; now I'm back to feeling just the 'good' pain from working my muscles with an effective exercise routine.
Meal plan adherence has definitely been more challenging than working out, but overall still not that bad. I am a student by my nature, and over the years I've learned a ton about proper nutrition. I'm really just putting back into practice what I've not exercised the discipline to do over the past year (and - minus my prior journey - the 7 years before) that placed me into this current unfit predicament).
I am switching a few things up, though. It's odd only eating 3 meals a day while working out, as I'm a big proponent of controlling nutrient absorption, cravings and blood insulin levels with 5-7 mini-meals. However, I also know that success can be had via this method, and I don't want the added burden of spending that much time not only planning but eating. Besides - 3 squares is working just fine right now, and I can make adjustments at a later point in time if it stops. There are some days where my eating times aren't precisely at 7AM, 12PM and 5PM. One or more meals may get pushed back a bit; by and large, though, I try to be a stickler for no calories at night. I really believe that's a huge contributor to my successes, past and present.
Balancing my fitness goals and family life has been the most challenging. Valentine's day consisted of me taking the wife and kids out to eat, but not dining with them. I have to plan for long shopping excursions by either eating before or packing food for the road; I've yet to rely on food that I didn't have a hand in preparing so as to know exactly what I'm getting. There are no more weekend shots or cocktails with the wife after the kids are in bed; no more cold beer to relax after work. Alcohol and its empty calories are a definite no-no this early on. I'll partake again somewhere down the road, but now is not that time.
Because of my more focused and condensed workout sessions, and less time doing meal prep, I am spending more time with the wife and kids when I'm home. And because the wife and I have had intense, honest talks about it over the first few days, there is a bit less tension than when I undertook this fitness journey a year ago.
Keeping a journal helps. Talking about it helps. Continuing to be a student of exercise and nutrition helps, as does talking to like-minded people. My wife started her own fitness journey several months ago, albeit decidedly less hardcore than mine... That helps, even. But there are still days where something affects my psyche, and the temptation to break the routine seems irresistible, and my goals insurmountable. So far though I've been able to talk myself off of those ledges and stick to the plan.
So, no - it hasn't been easy. Things aren't perfect, but they are getting better.
And honestly, they're getting better and better every day.
But as 'they' say about most everything, there are levels to this.
Working out every day has proven to be the easiest part of getting back on track. I was an active kid, played sports in high school, got seriously into weightlifting in my twenties, and even had stints as a pro wrestler and the amateur fight game. Pardon the pun, but working out again is just muscle memory.
I've adopted a program that comprises three different workouts. Day 1 is shoulders, biceps and back. Day 2 is chest, triceps and forearms. Day 3 is leg day. I begin each routine with the treadmill - anywhere from 15-20 minutes, depending on time. I go for 2 minutes of warm-up before going high-intensity for the duration, and allow for a 2 minute cool down period at the end. Next comes crunches; I try to do this immediately after the treadmill. One super-long set, increasing reps every 3 days. I then move into circuit training; no break in between each exercise, and a 1 minute break after completion of each circuit.
Those first few days were brutal - everything hurt! The first week of doing this, I had to pop a couple ibuprofen just to get to sleep each night, and again to get through each morning. The pain from my first leg day didn't go away until my rest day - 7 days in! But that initial soreness from pushing inactive muscles has already dissipated; now I'm back to feeling just the 'good' pain from working my muscles with an effective exercise routine.
Meal plan adherence has definitely been more challenging than working out, but overall still not that bad. I am a student by my nature, and over the years I've learned a ton about proper nutrition. I'm really just putting back into practice what I've not exercised the discipline to do over the past year (and - minus my prior journey - the 7 years before) that placed me into this current unfit predicament).
I am switching a few things up, though. It's odd only eating 3 meals a day while working out, as I'm a big proponent of controlling nutrient absorption, cravings and blood insulin levels with 5-7 mini-meals. However, I also know that success can be had via this method, and I don't want the added burden of spending that much time not only planning but eating. Besides - 3 squares is working just fine right now, and I can make adjustments at a later point in time if it stops. There are some days where my eating times aren't precisely at 7AM, 12PM and 5PM. One or more meals may get pushed back a bit; by and large, though, I try to be a stickler for no calories at night. I really believe that's a huge contributor to my successes, past and present.
Balancing my fitness goals and family life has been the most challenging. Valentine's day consisted of me taking the wife and kids out to eat, but not dining with them. I have to plan for long shopping excursions by either eating before or packing food for the road; I've yet to rely on food that I didn't have a hand in preparing so as to know exactly what I'm getting. There are no more weekend shots or cocktails with the wife after the kids are in bed; no more cold beer to relax after work. Alcohol and its empty calories are a definite no-no this early on. I'll partake again somewhere down the road, but now is not that time.
Because of my more focused and condensed workout sessions, and less time doing meal prep, I am spending more time with the wife and kids when I'm home. And because the wife and I have had intense, honest talks about it over the first few days, there is a bit less tension than when I undertook this fitness journey a year ago.
Keeping a journal helps. Talking about it helps. Continuing to be a student of exercise and nutrition helps, as does talking to like-minded people. My wife started her own fitness journey several months ago, albeit decidedly less hardcore than mine... That helps, even. But there are still days where something affects my psyche, and the temptation to break the routine seems irresistible, and my goals insurmountable. So far though I've been able to talk myself off of those ledges and stick to the plan.
So, no - it hasn't been easy. Things aren't perfect, but they are getting better.
And honestly, they're getting better and better every day.
Thursday, February 15, 2018
Full Circle
Falling off the wagon is easy. Getting back on it? Not quite.
Where to begin? Maybe with how it all ended...
I was constantly hungry, despite eating 5-6 meals a day. I was a jerk - my testosterone was heightened from lifting weights twice a day... I wasn't eating meals with my wife and kids anymore... I was spending most of my nights locked away, working out, or doing meal planning.
I was absentee without meaning to be, which caused the fam to get all bent out of shape, too. And, at the end of it all, I did not fundamentally address the issues that I have with food, and the issues that those issues stem from.
This time, I started from a place where I look at food differently, with the understanding that this will take time and a reprogramming effort on my part. I'm trying to establish more of a balance between my goals and my family - even if I can't sit at the table with them always, I can be more present in their lives when I'm home. I workout more intensely for shorter periods, and on a more set schedule. I don't lock myself away in a room with free weights and a treadmill - they come and interact with me without fear of me biting their heads off.
It's too early to tell how it's going though. My energy is up; I'm sleeping better. I can feel my muscles, despite them being buried deep in body fat. My scale won't even weigh me - I estimate my starting weight in excess of 330 lbs again (bathroom scale won't read that high), which means that every single bit of my progress has been erased. I know that I've already begun dropping weight, but I made a promise to myself not to even think about stepping on a scale again until at least 3 months in.
So here's to losing your way, then finding your way back. May 11th can't come soon enough.
Where to begin? Maybe with how it all ended...
I was constantly hungry, despite eating 5-6 meals a day. I was a jerk - my testosterone was heightened from lifting weights twice a day... I wasn't eating meals with my wife and kids anymore... I was spending most of my nights locked away, working out, or doing meal planning.
I was absentee without meaning to be, which caused the fam to get all bent out of shape, too. And, at the end of it all, I did not fundamentally address the issues that I have with food, and the issues that those issues stem from.
This time, I started from a place where I look at food differently, with the understanding that this will take time and a reprogramming effort on my part. I'm trying to establish more of a balance between my goals and my family - even if I can't sit at the table with them always, I can be more present in their lives when I'm home. I workout more intensely for shorter periods, and on a more set schedule. I don't lock myself away in a room with free weights and a treadmill - they come and interact with me without fear of me biting their heads off.
It's too early to tell how it's going though. My energy is up; I'm sleeping better. I can feel my muscles, despite them being buried deep in body fat. My scale won't even weigh me - I estimate my starting weight in excess of 330 lbs again (bathroom scale won't read that high), which means that every single bit of my progress has been erased. I know that I've already begun dropping weight, but I made a promise to myself not to even think about stepping on a scale again until at least 3 months in.
So here's to losing your way, then finding your way back. May 11th can't come soon enough.
Thursday, January 26, 2017
Weight Update
On the morning of January 25th I weighed 251 lbs. Progress - ever-slowing progress, but I'll take it.
Temptation is like a torpedo. And that's all I'm gonna say about that.
My increases in strength, muscle mass and conditioning are coming at an ever-increasing rate, though - I'll take that, too.
I've upped my carb intake a bit, and I'm currently only doing carb reduction after days where I didn't eat as cleanly as I'd liked to have. It's helped with my energy levels - definitely getting more from my workouts than at any point previously.
The allure of going keto still isn't enough to make me want to adopt that approach. The results look fine and well, but I'm not sold on the potential long-term repercussions. And until I basically stop getting results doing what I'm doing, I'm going to do my best to stay on my current course...
...Torpedoes be damned.
Onward.
Temptation is like a torpedo. And that's all I'm gonna say about that.
My increases in strength, muscle mass and conditioning are coming at an ever-increasing rate, though - I'll take that, too.
I've upped my carb intake a bit, and I'm currently only doing carb reduction after days where I didn't eat as cleanly as I'd liked to have. It's helped with my energy levels - definitely getting more from my workouts than at any point previously.
The allure of going keto still isn't enough to make me want to adopt that approach. The results look fine and well, but I'm not sold on the potential long-term repercussions. And until I basically stop getting results doing what I'm doing, I'm going to do my best to stay on my current course...
...Torpedoes be damned.
Onward.
Friday, January 13, 2017
New Workouts vs. Time Tested Training
Last weekend I signed up for a 12-week fitness challenge via a leading health and fitness website, hoping that it would provide additional fuel for me to stay focused and motivated in the new year. The site hosting the challenge offered a plethora of services and tools to help competitors achieve their best results, including what seemed like a hundred different workouts - many of which are branded by well-known (and some not-so-well-known) experts in the fitness industry.
After several hours of searching, I found a 4-week routine that, at least at first glance, seemed to be both a good fit for my own personal fitness goals and more than capable of helping me compete as it relates to the aforementioned contest. The deal-maker for me ended up being that the program was branded by a trainer who just so happened to be someone whom I admire, and had watched extensively on YouTube.
I began the program in earnest on Monday, with high hopes and the expectation that I'd have my ass handed to me directly.
I was right, but unfortunately, in the absolute worst way.
The routine, while challenging, wasn't worth the time or effort that I spent researching it - much less the injuries incurred from what I believe to be an ill-conceived, poorly thought-out series of movements. I've been nursing an injured back and knee for the past few days that's damned near incapacitated me. Despite the pain, though, I still managed to stay active and gut out my scheduled cardio and weight-training since then (thank you, ibuprofen).
Weigh-in on the 25th will be interesting... Clothes still getting loser, but I'm visibly gaining muscle mass - possibly a few pounds a week, which would more or less equal the rate of fat loss I'd been averaging before I stopped getting on the scale every morning.
Hopefully this long weekend won't bring too much temptation my way. Time to go take a hot shower to ease these aches and pains.
After several hours of searching, I found a 4-week routine that, at least at first glance, seemed to be both a good fit for my own personal fitness goals and more than capable of helping me compete as it relates to the aforementioned contest. The deal-maker for me ended up being that the program was branded by a trainer who just so happened to be someone whom I admire, and had watched extensively on YouTube.
I began the program in earnest on Monday, with high hopes and the expectation that I'd have my ass handed to me directly.
I was right, but unfortunately, in the absolute worst way.
The routine, while challenging, wasn't worth the time or effort that I spent researching it - much less the injuries incurred from what I believe to be an ill-conceived, poorly thought-out series of movements. I've been nursing an injured back and knee for the past few days that's damned near incapacitated me. Despite the pain, though, I still managed to stay active and gut out my scheduled cardio and weight-training since then (thank you, ibuprofen).
Weigh-in on the 25th will be interesting... Clothes still getting loser, but I'm visibly gaining muscle mass - possibly a few pounds a week, which would more or less equal the rate of fat loss I'd been averaging before I stopped getting on the scale every morning.
Hopefully this long weekend won't bring too much temptation my way. Time to go take a hot shower to ease these aches and pains.
Saturday, January 7, 2017
Weekly check-in
18 days until weigh-in.
Staying on point with workouts and the diet have been easier over the last week; things feel more like they did during the high points of this process, when results came easy, and motivation and focus didn't have to be conjured from deep within from rep to rep, meal to meal.
Can't stress enough how meal prep is paramount to any sort of dietary success if you're an on-the-go type, which work makes most of us into. My meals this past week were essentially as follows:
Meal 1 (6:45 AM): Egg, turkey bacon, or sausage for protein and fat; whole-grain toast and and either 1/2 a granny smith apple or mixed fruit (bananas, blueberries, pineapple) for carbs.
Meal 2 (9:30 AM): Nuts and seeds for protein and fat; plantain chips for carbs.
Meal 3 (12:00 PM): Baked chicken or boiled eggs for protein; green salad with fresh veggies for carbs
Meal 4 (3:00 PM): Baked chicken or boiled eggs for protein; green salad with fresh veggies for carbs
Meal 5 (5:00 PM): Strawberry protein shake
I like what's happening with the increases in muscular definition and tone from top to bottom, but I've still got a sizable challenge as it relates to fat loss. I'm more at peace with the fact that it's going to take a while - maybe a calendar year total - to achieve my target weight and look. That's well beyond even my conservative estimates from the beginning of this journey, but I can accept the truth of that much better today than I could a few weeks ago.
Onward.
Staying on point with workouts and the diet have been easier over the last week; things feel more like they did during the high points of this process, when results came easy, and motivation and focus didn't have to be conjured from deep within from rep to rep, meal to meal.
Can't stress enough how meal prep is paramount to any sort of dietary success if you're an on-the-go type, which work makes most of us into. My meals this past week were essentially as follows:
Meal 1 (6:45 AM): Egg, turkey bacon, or sausage for protein and fat; whole-grain toast and and either 1/2 a granny smith apple or mixed fruit (bananas, blueberries, pineapple) for carbs.
Meal 2 (9:30 AM): Nuts and seeds for protein and fat; plantain chips for carbs.
Meal 3 (12:00 PM): Baked chicken or boiled eggs for protein; green salad with fresh veggies for carbs
Meal 4 (3:00 PM): Baked chicken or boiled eggs for protein; green salad with fresh veggies for carbs
Meal 5 (5:00 PM): Strawberry protein shake
- The cold weather here in north Alabama has made for some frosty morning cardio sessions at the start, but by the time they're over I'm warmed through from the effort, which is a nice way to begin the day.
- After cardio, it's 10-15 minutes of body-weight exercises before I hop in the shower to get ready for work.
- I've remained consistent about getting on the treadmill on my breaks at work for anywhere from 10-15 minutes (mid-morning, noon & afternoon).
- Still hitting the treadmill for 30-40 minutes before lifting weights. As far as weight-training, I'm still cycling body parts daily, with no days off. Biceps, Triceps, Shoulders, Back, Legs, Repeat. Abs every day.
I like what's happening with the increases in muscular definition and tone from top to bottom, but I've still got a sizable challenge as it relates to fat loss. I'm more at peace with the fact that it's going to take a while - maybe a calendar year total - to achieve my target weight and look. That's well beyond even my conservative estimates from the beginning of this journey, but I can accept the truth of that much better today than I could a few weeks ago.
Onward.
Friday, December 30, 2016
Balance In All Things Pt 2
The of last couple of weeks have brought with them a series of ups and downs.
I'd developed the habit of weighing myself every morning upon waking, which I began doing about 60 days into this adventure. I did this in large due to info that I'd gleaned from several studies involving people in extreme weight-loss situations. I ignored the conflicting data that suggested doing this wasn't the most healthy practice, and proceeded to bind my perception of my success primarily to the readout on the scale each day.
The trouble with this is that I'd begun to ignore the other physical data that continued to show progress, even when the numbers on the scale seemed to contradict it. A wave of discouragement began to build, and it eventually crashed over me in a way that I wasn't quite prepared to deal with.
I missed a workout here and there, but never stopped. I didn't count calories or macros - even ate some sweets, and had meals after my 5 pm cutoff. For a period of almost a week I didn't exercise the discipline that has gotten me all of the positive results I've gotten thus far.
I didn't gain any weight. But I didn't lose any that week, either. But the most significant thing that happened?
I felt like CRAP.
Physically, my energy level dropped, some of the food cravings I'd eradicated began to return, and my quality of sleep deteriorated. Mentally, I let a lot of nonsense that otherwise wouldn't stress me out really get to me, and I got down on myself for letting it all happen in the first place.
I never lost sight of the underlying reasons for which I started this journey. And I began to realize that, despite not strictly adhering to the plan that I had in place, I still made fitness gains during that low point because of the work I'd put in beforehand.
And so, on Monday, I got right back on track. I also made a promise to myself - no more daily weight checks. In fact, I won't step back on the bathroom scale until January 25th, which would signify 4 months in.
Sometimes you've just got to stop for a moment, take a deep breath, and get over yourself.
It's important.
I'd developed the habit of weighing myself every morning upon waking, which I began doing about 60 days into this adventure. I did this in large due to info that I'd gleaned from several studies involving people in extreme weight-loss situations. I ignored the conflicting data that suggested doing this wasn't the most healthy practice, and proceeded to bind my perception of my success primarily to the readout on the scale each day.
The trouble with this is that I'd begun to ignore the other physical data that continued to show progress, even when the numbers on the scale seemed to contradict it. A wave of discouragement began to build, and it eventually crashed over me in a way that I wasn't quite prepared to deal with.
I missed a workout here and there, but never stopped. I didn't count calories or macros - even ate some sweets, and had meals after my 5 pm cutoff. For a period of almost a week I didn't exercise the discipline that has gotten me all of the positive results I've gotten thus far.
I didn't gain any weight. But I didn't lose any that week, either. But the most significant thing that happened?
I felt like CRAP.
Physically, my energy level dropped, some of the food cravings I'd eradicated began to return, and my quality of sleep deteriorated. Mentally, I let a lot of nonsense that otherwise wouldn't stress me out really get to me, and I got down on myself for letting it all happen in the first place.
I never lost sight of the underlying reasons for which I started this journey. And I began to realize that, despite not strictly adhering to the plan that I had in place, I still made fitness gains during that low point because of the work I'd put in beforehand.
And so, on Monday, I got right back on track. I also made a promise to myself - no more daily weight checks. In fact, I won't step back on the bathroom scale until January 25th, which would signify 4 months in.
Sometimes you've just got to stop for a moment, take a deep breath, and get over yourself.
It's important.
Thursday, December 22, 2016
Balance in all things
Been struggling with something that I haven't dealt with during this journey, in the form of 'outside noise' attempting to derail my fitness efforts.
I won't delve into the specifics, but I will say this; your goals are your own. No matter how close to someone you may be, their interests relative to your goals may not be in your own best interests. And that's OK.
What's not OK is to use that conflict as an excuse to not achieve whatever success you design.
The next few days will be about re-dedication, refocusing, and remaining committed in the face of adversity.
Saturday, December 17, 2016
I dream of Breakfast Burritos
Breakfast Burrito Time! I was barely able to wrap this sucker, but I got'er done.
Normally I'm all about making my own homemade salsas and sauces for this type of thing, but there were distractions this morning...
For a few months I've seen a pig wandering around our property. I've only caught glimpses of it, as it seems to always spook quite easily. I've been convinced that it's a feral pig, as we do have those pop up on occasion in this area of the county.
I've seen it in the game trails in the eastern field; seen it rooting around in the table scraps the neighbors across the way throw out; I've smelled the darn thing in the wind on my walks (we used to raise pigs, so I've a nose for that sorta thing). But until now I've only seen it on the periphery, or at a distance of no less than 50 ft.
Until this morning.
My wife yelled at me as I was readying go head out for my morning cardio session - seems Wilbur (I couldn't help myself) was in the back yard. She'd yelled to scare him away, and he responded by wagging his tail and coming to the kitchen window. Turns out Wilbur is of the pot-bellied variety, quite tame, and very, very friendly. He accompanied me on the first 1/2 of my morning power walk, but got distracted by another neighbor's garbage can and soon left me to complete my routine alone.
Everyone was quite excited, from my wife to my youngest (who was disappointed that it wasn't a dog as she'd originally thought - gotta love the 1 year old mind). My wife mainly because she wanted to get a pic of me power walking with a pot-bellied pig wagging it's tail and following behind me.
Anyways...
So a co-worker mentioned her love of breakfast burritos yesterday. It made me have a dream last night that I ate one. I took Wilbur's porky presence as a sign that it was my destiny... Though to be fair, I made mine with turkey sausage.
You got lucky today, Wilbur.
__________________
Breakfast Burrito
1 100% Whole Wheat wrap (8 inch)
1 egg
1/2 cup onion (chopped)
1/2 cup bell pepper (chopped)
1 cayenne pepper (seeds removed, thinly sliced)
1 cup spinach (fresh)
1/8 cup cheddar cheese (shredded)
1 turkey sausage patty (cooked, chopped)
1 teaspoon low-fat sour cream
1 tablespoon taco sauce
I did my microwave eggs, and threw the chopped veggies and sausage in with a bit of salt and pepper, stirring about half-way through the cooking cycle (1 min 30 sec). I heated the wrap for about 15 seconds, then laid down the spinach, then the eggs, then the cheese, and finally the sour cream and taco sauce.
It may not be my old full-fat, carb-loaded fare, but it hit the spot and satisfied that craving.
Normally I'm all about making my own homemade salsas and sauces for this type of thing, but there were distractions this morning...
For a few months I've seen a pig wandering around our property. I've only caught glimpses of it, as it seems to always spook quite easily. I've been convinced that it's a feral pig, as we do have those pop up on occasion in this area of the county.
I've seen it in the game trails in the eastern field; seen it rooting around in the table scraps the neighbors across the way throw out; I've smelled the darn thing in the wind on my walks (we used to raise pigs, so I've a nose for that sorta thing). But until now I've only seen it on the periphery, or at a distance of no less than 50 ft.
Until this morning.
My wife yelled at me as I was readying go head out for my morning cardio session - seems Wilbur (I couldn't help myself) was in the back yard. She'd yelled to scare him away, and he responded by wagging his tail and coming to the kitchen window. Turns out Wilbur is of the pot-bellied variety, quite tame, and very, very friendly. He accompanied me on the first 1/2 of my morning power walk, but got distracted by another neighbor's garbage can and soon left me to complete my routine alone.
Everyone was quite excited, from my wife to my youngest (who was disappointed that it wasn't a dog as she'd originally thought - gotta love the 1 year old mind). My wife mainly because she wanted to get a pic of me power walking with a pot-bellied pig wagging it's tail and following behind me.
Anyways...
So a co-worker mentioned her love of breakfast burritos yesterday. It made me have a dream last night that I ate one. I took Wilbur's porky presence as a sign that it was my destiny... Though to be fair, I made mine with turkey sausage.
You got lucky today, Wilbur.
__________________
Breakfast Burrito
1 100% Whole Wheat wrap (8 inch)
1 egg
1/2 cup onion (chopped)
1/2 cup bell pepper (chopped)
1 cayenne pepper (seeds removed, thinly sliced)
1 cup spinach (fresh)
1/8 cup cheddar cheese (shredded)
1 turkey sausage patty (cooked, chopped)
1 teaspoon low-fat sour cream
1 tablespoon taco sauce
I did my microwave eggs, and threw the chopped veggies and sausage in with a bit of salt and pepper, stirring about half-way through the cooking cycle (1 min 30 sec). I heated the wrap for about 15 seconds, then laid down the spinach, then the eggs, then the cheese, and finally the sour cream and taco sauce.
It may not be my old full-fat, carb-loaded fare, but it hit the spot and satisfied that craving.
Carb cycling (continued)
Saturday is finally here! Even with me taking Wednesday off, this was still a long, tough week.
I did a 3-day stretch of taking in higher carbs (80-90 grams) instead of my previous plan of no more than 2 days. The primary motivation for doing it? In all honesty, I just felt famished after meal 2 yesterday, so I took in an extra 40 grams of carbs than what I'd allotted for that portion of my eating plan.
Mentally it was both good and bad; good in the sense that the extra carbs were super-clean (high fiber, low-calorie, nutrient dense), and that they went in early enough in the day for me to know that they were used and likely not just stored as fat. But it was bad in the sense that, despite the fact that they were good carbs, I didn't exercise the discipline to stick with the program I'd meticulously outlined.
I gained a bit after the last high-carb cycle but, surprisingly, didn't this time - still at 258, the new low weight I'd achieved Wednesday at the end of my low-carb cycle. That is hella encouraging, and leaves me with a sense of optimism that, at this Wednesday's weigh-in, I'll see a new low number blinking up at me from the scale.
About to put the rubber to the road and get in some cardio. Lots of stuff going on this weekend - polishing off the Christmas shopping, I want to build a new spice rack for the kitchen, I'd like to surprise the kids and wife with a little to holiday-themed distraction. In between all that I need to find the time to do some meal prep as well.
About to put the rubber to the road and get in some cardio. Lots of stuff going on this weekend - polishing off the Christmas shopping, I want to build a new spice rack for the kitchen, I'd like to surprise the kids and wife with a little to holiday-themed distraction. In between all that I need to find the time to do some meal prep as well.
Meanwhile, my butt, hamstrings and quads are still sore as heck from Thursday's leg workout. Good times, indeed.
Wednesday, December 14, 2016
Southwest scramble and apple-cinnamon oatmeal
Breakfast came about 4 hours later than normal as I spent some q.t. with my cuties before my morning workout. As I'm likely only going to get 4 meals in today, breakfast was a bit bigger than normal in order to hit my desired macros.
Whew - just the total weight of this meal is about twice as heavy as I normally do these days... I may need a nap after that.
[Note: No, those aren't happy pills - just my daily doses of Glucosamine, B-12 and Vitamin C]
________________
Southwest scramble
1 egg, beaten
1 oz pulled pork
1/3 cup black beans
1 tablespoon fat-free cottage cheese
1/4 cup white onion, diced
1/2 cup green bell pepper, diced
1 large jalepeno pepper, fine dice
1 small clove garlic, minced
Salt and pepper, to taste
Heat 1 teaspoon olive oil over medium heat. Add onion and bell pepper - cook until onions just begin to become translucent. Stir in garlic and jalapeno - cook until fragrant (1 min) then add the pork and beans. Once heated through (1 1/2 - 2 min) add the eggs and season with salt and pepper. Swirl pan to make sure the eggs run throughout rest of the mixture - when the eggs begin to set, sprinkle the cottage cheese curds across top. After another minute, use a spatula to lightly scramble until eggs are set through. Serve immediately.
_______________
Apple-cinnamon oatmeal
1/2 cup old-fashioned oatmeal
1/2 cup whole milk
1/2 cup water
1/2 tsp cinnamon
1/4 tsp ground nutmeg
1 tsp honey
1/8 cup raisins
1/2 Granny Smith apple, diced
Heat milk over medium high heat, being careful not to scald. When it begins to steam, stir in the rest of the ingredients and reduce heat to medium, continuing to stir occasionally for another 5 minutes. Reduce heat to medium low and allow oatmeal to cook to desired consistently (for me that was another 4 minutes or so). Serve immediately.
Whew - just the total weight of this meal is about twice as heavy as I normally do these days... I may need a nap after that.
[Note: No, those aren't happy pills - just my daily doses of Glucosamine, B-12 and Vitamin C]
________________
Southwest scramble
1 egg, beaten
1 oz pulled pork
1/3 cup black beans
1 tablespoon fat-free cottage cheese
1/4 cup white onion, diced
1/2 cup green bell pepper, diced
1 large jalepeno pepper, fine dice
1 small clove garlic, minced
Salt and pepper, to taste
Heat 1 teaspoon olive oil over medium heat. Add onion and bell pepper - cook until onions just begin to become translucent. Stir in garlic and jalapeno - cook until fragrant (1 min) then add the pork and beans. Once heated through (1 1/2 - 2 min) add the eggs and season with salt and pepper. Swirl pan to make sure the eggs run throughout rest of the mixture - when the eggs begin to set, sprinkle the cottage cheese curds across top. After another minute, use a spatula to lightly scramble until eggs are set through. Serve immediately.
_______________
Apple-cinnamon oatmeal
1/2 cup old-fashioned oatmeal
1/2 cup whole milk
1/2 cup water
1/2 tsp cinnamon
1/4 tsp ground nutmeg
1 tsp honey
1/8 cup raisins
1/2 Granny Smith apple, diced
Heat milk over medium high heat, being careful not to scald. When it begins to steam, stir in the rest of the ingredients and reduce heat to medium, continuing to stir occasionally for another 5 minutes. Reduce heat to medium low and allow oatmeal to cook to desired consistently (for me that was another 4 minutes or so). Serve immediately.
New Low - 72 lbs in 80 days
Happy Hump Day! I weighed in this morning at 258 lbs ☺
Psychologically, getting here from 270 lbs was easily the most challenging stretch that I've traversed during this weight-loss journey. I actually stepped off and back on the scale a few times, just to be certain that I'd really broken through to my next target level.
Psychologically, getting here from 270 lbs was easily the most challenging stretch that I've traversed during this weight-loss journey. I actually stepped off and back on the scale a few times, just to be certain that I'd really broken through to my next target level.
As silly as it sounds - particularly when considering how my results thus far have been better-than-expected - I'd been discouraged by the slowing rate of weight loss over the last several weeks.
Despite the increases in muscle mass and the loss of inches (if this continues, I'll have to buy a completely new wardrobe by the springtime!), the numbers on the scale damn near wrecked me. Despite the science that forecast - almost to the pound - the plateau that I was likely reach when my body-mass index reached a certain level, seeing my weight fluctuate from 262 lbs to 266 lbs for close to two weeks was maddening, and something that I struggled mightily to accept.
I'm off from work today so that I can attend my son's class Christmas party. Outside of the 2 hours or so that'll take, I'm hoping to get in some yoga and a few freshly made meals, as opposed to the stuff already in the fridge from this week's meal prep efforts.
13 lbs in 20 days is, in hindsight, just as profound as the 30 lbs I lost in the first 20 days to begin my journey. I do hope that I can draw strength and encouragement from this period of time as I move forward; sometimes it's important to step back and see how far you've come, instead of fretting over how far you've yet to travel in order to reach your destination.
Despite the increases in muscle mass and the loss of inches (if this continues, I'll have to buy a completely new wardrobe by the springtime!), the numbers on the scale damn near wrecked me. Despite the science that forecast - almost to the pound - the plateau that I was likely reach when my body-mass index reached a certain level, seeing my weight fluctuate from 262 lbs to 266 lbs for close to two weeks was maddening, and something that I struggled mightily to accept.
I'm off from work today so that I can attend my son's class Christmas party. Outside of the 2 hours or so that'll take, I'm hoping to get in some yoga and a few freshly made meals, as opposed to the stuff already in the fridge from this week's meal prep efforts.
13 lbs in 20 days is, in hindsight, just as profound as the 30 lbs I lost in the first 20 days to begin my journey. I do hope that I can draw strength and encouragement from this period of time as I move forward; sometimes it's important to step back and see how far you've come, instead of fretting over how far you've yet to travel in order to reach your destination.
Sunday, December 11, 2016
Freaky Frittata
My last meal was at 5 pm yesterday, and I didn't break that fast until after 11 am this morning. The bed felt too good so I slept later than normal (even for a weekend) and I'm resigned to always exercise on an empty stomach. I pushed it extra hard during this morning's 30-min cardio session, and by the time I got into the kitchen I was more or less starving.
I'd shredded some extra cabbage for wraps the other day and had a fair bit left over that hadn't made it into my meal preps. Same for some steamed green beans. I was craving something slightly spicy, too, in addition to feeling compelled to clear out some containers from the fridge.
I'd shredded some extra cabbage for wraps the other day and had a fair bit left over that hadn't made it into my meal preps. Same for some steamed green beans. I was craving something slightly spicy, too, in addition to feeling compelled to clear out some containers from the fridge.
That's when things got weird.
Starvin' Marvin Omelette
2 eggs, beaten
1 1/2 cup cabbage (shredded)
1/3 cup onion (julienne)
1/3 cup green bell pepper (julienne)
1 cayenne pepper (minced)
1 medium clove garlic (minced)
1 cup lightly steamed green beans (1/2 inch pieces)
1 turkey sausage patty (1.2 oz total, medium dice)
1/4 cup feta cheese (crumbled)
1/2 tsp salt
1/4 tsp ground black pepper
1 tsp sunflower seed oil
Heat oil in a pan over medium-high heat. Add cabbage, onions and bell pepper, and half the salt and pepper - saute for 3-4 minutes, until cabbage wilts slightly but is still very crisp. Add green beans, sausage, garlic and cayenne - continue cooking for 1 more minute, then add eggs and rest of seasoning. Using a spatula, lift edges of cooked edges and swirl pan to allow runny portion of eggs to make contact with the bottom and edges and cook through. Once bottom and edges are set, sprinkle on feta, turn heat down to medium low and cover with a lid or a plate - this should allow the top to cook and slightly melt the cheese. After another 2 minutes remove from heat, plate and serve.
Saturday, December 10, 2016
Carb cycling?
So I've been studying a fair amount of literature on carb cycling as a more effective (at least, as it relates to muscle-sparing) method to reap the benefits of carb reduction than a traditional low carbohydrate diet. I adopted a 3-4 day low carb stretch, followed by no more than 2 days of ingesting higher carbs. I try to time the lowest of the low carb days with periods of either low or no weight training, and try to sync the highest of the high carb days with my more intense training sessions.
I've taken the last 2 days off from weight training due to my quads not being back to 100% between workouts, so today is back on the reduction portion of the cycle. You definitely gain some water weight back on the high carb days, so I'll be hitting it hard to dry out a bit and get the numbers on the scale moving back in the right direction. That being said, I can see the difference in the look of my muscles, which validates at least a portion of the science behind this plan.
In the kitchen, one thing that I've done recently is to search for and prepare lower-carb versions of a few of my favorite recipes. One that I believe will be a keeper is cauliflower crust pizza.
This one is the 2nd I've made this week, and was much simpler version topping-wise than the first. It also has a bite taken out of it, but snapping a photo was an afterthought to the desire to munch. It's also straight from the fridge, which I believe is an improvement to this style of pie versus straight from the oven.
Cauliflower Pizza
2 cups cauliflower
2/3 cup mozzarella cheese
1/3 cup Parmesan cheese
1 egg
1 teaspoon oregano
2 teaspoon basil
1 teaspoon parsley
1 teaspoon salt
1 teaspoon ground black pepper
1/2 cup tomato sauce
1/4 cup red wine vinegar
1 tbs honey
1/4 cup water
1 tsp onion powder
1/2 tbs garlic powder
1/4 tsp red pepper flake
Process cauliflower in food processor into fine granules. Place in a microwave safe bowl and cover with plastic wrap. Heat on high for 4-5 minutes; uncover and allow to cool, then wring out as much liquid from it as possible.
Once cooled, combine 1/3 cup mozzarella, the Parmesan, egg, 1/2 tsp oregano, 1 teaspoon basil, 1/2 tsp parsley, 1/2 tsp salt, and 1/2 tsp pepper. Mix well, then spread evenly in a 1/4 inch layer over a parchment lined baking sheet. Lightly spray the top with vegetable oil and bake for approximately 10-15 minutes until golden brown.
In a small saucepan, combine tomato sauce with the rest of the herbs, spices and seasonings, as well as the vinegar, honey and the water. Simmer over medium heat for at least 20 minutes, reducing the sauce slightly and allowing the flavors to come together.
[Note: I prefer to cook everything in the order shown and let the crust cool a bit while the sauce is cooking. However, if time is an issue you can start the sauce first so that it's ready by the time the crust is finished.]
When the components are ready, slather the top of the crust with as much or as little sauce as you'd like and top with the rest of the mozzarella and your toppings of choice. The first time I added about 10 turkey pepperoni, 1/3 cup each of sliced white onion and green bell pepper, and about 1/4 cup each of sliced black olive and sauteed mushroom. It was nice, but had WAY too much in the way of toppings - my priority with that meal was more about nutrient intake than it was about satisfying that itch.
The attempt shown in the pic above was better, as it was solely about the mouth-feel and flavors that I associate with good pizza as a comfort food. On that day I'd already had plenty of fresh veggies leading up to dinner, so I made this attempt all about the 'nom'.
Time to hit the road and get some cardio in, then a short workout before Santa pics for the kids and maybe a bit of Christmas shopping. The cold weather makes me think that a big pot of soup may be in order; if so, expect pics and/or recipes to follow shortly.
I've taken the last 2 days off from weight training due to my quads not being back to 100% between workouts, so today is back on the reduction portion of the cycle. You definitely gain some water weight back on the high carb days, so I'll be hitting it hard to dry out a bit and get the numbers on the scale moving back in the right direction. That being said, I can see the difference in the look of my muscles, which validates at least a portion of the science behind this plan.
In the kitchen, one thing that I've done recently is to search for and prepare lower-carb versions of a few of my favorite recipes. One that I believe will be a keeper is cauliflower crust pizza.
This one is the 2nd I've made this week, and was much simpler version topping-wise than the first. It also has a bite taken out of it, but snapping a photo was an afterthought to the desire to munch. It's also straight from the fridge, which I believe is an improvement to this style of pie versus straight from the oven.
Cauliflower Pizza
2 cups cauliflower
2/3 cup mozzarella cheese
1/3 cup Parmesan cheese
1 egg
1 teaspoon oregano
2 teaspoon basil
1 teaspoon parsley
1 teaspoon salt
1 teaspoon ground black pepper
1/2 cup tomato sauce
1/4 cup red wine vinegar
1 tbs honey
1/4 cup water
1 tsp onion powder
1/2 tbs garlic powder
1/4 tsp red pepper flake
Process cauliflower in food processor into fine granules. Place in a microwave safe bowl and cover with plastic wrap. Heat on high for 4-5 minutes; uncover and allow to cool, then wring out as much liquid from it as possible.
Once cooled, combine 1/3 cup mozzarella, the Parmesan, egg, 1/2 tsp oregano, 1 teaspoon basil, 1/2 tsp parsley, 1/2 tsp salt, and 1/2 tsp pepper. Mix well, then spread evenly in a 1/4 inch layer over a parchment lined baking sheet. Lightly spray the top with vegetable oil and bake for approximately 10-15 minutes until golden brown.
In a small saucepan, combine tomato sauce with the rest of the herbs, spices and seasonings, as well as the vinegar, honey and the water. Simmer over medium heat for at least 20 minutes, reducing the sauce slightly and allowing the flavors to come together.
[Note: I prefer to cook everything in the order shown and let the crust cool a bit while the sauce is cooking. However, if time is an issue you can start the sauce first so that it's ready by the time the crust is finished.]
When the components are ready, slather the top of the crust with as much or as little sauce as you'd like and top with the rest of the mozzarella and your toppings of choice. The first time I added about 10 turkey pepperoni, 1/3 cup each of sliced white onion and green bell pepper, and about 1/4 cup each of sliced black olive and sauteed mushroom. It was nice, but had WAY too much in the way of toppings - my priority with that meal was more about nutrient intake than it was about satisfying that itch.
The attempt shown in the pic above was better, as it was solely about the mouth-feel and flavors that I associate with good pizza as a comfort food. On that day I'd already had plenty of fresh veggies leading up to dinner, so I made this attempt all about the 'nom'.
Time to hit the road and get some cardio in, then a short workout before Santa pics for the kids and maybe a bit of Christmas shopping. The cold weather makes me think that a big pot of soup may be in order; if so, expect pics and/or recipes to follow shortly.
Wednesday, December 7, 2016
Mid-week report Pt. 2
And we're back.
Just because that last post felt pretty empty, here's yesterday's eating and exercise program.
Wake up 5:15 am
Drink 8 oz water
30 minute walk (1.5 miles)
Drink 'concoction' (2 tbs raw ACV, 1 tbs lemon juice, 1/2 tsp cayenne pepper, 12 oz water)
Morning workout
100 push ups (3 sets)
75 Hindu squats
100 side bends
100 trunk twists
120 arm circles
Meal 1
Overnight oatmeal (1/3 cup dry) with 1 1/2 tbs Greek yogurt, 10 g raisins, 1/2 cup whole milk
1 turkey sausage patty
16 oz water
Begin drinking 33 oz water
Meal 2
2 tbs hummus
1 seed & nut crisp
1/4 cup dry-roasted peanuts
Supplements: 500 mg each Glucosamine Sulfate, Vitamin C; 50 mg B12
Treadmill (12 min @ 3.5 mph)
Meal 3
2.5 oz baked chicken
2.5 oz roasted broccoli
1/4 baked sweet potato
Treadmill (12 min @ 3.5 mph)
Finish drinking 33 oz water
Meal 4
2.5 oz baked chicken
2.5 oz roasted broccoli
1/4 baked sweet potato
16 oz water
Treadmill (12 min @ 3.5 mph)
Meal 5
Protein Shake (25 g protein powder, 8 oz water)
16 oz water
Nighttime workout (Shoulder day)
Warm-up (dumbbell shoulder press x 30)
Shoulder press (4 drop sets - 18, 15, 12, 10)
Lateral shoulder raises (4 sets - 20, 18, 15, 12)
Front shoulder raises (3 sets - 20, 18, 16)
Upright rows + shoulder shrugs (3 super sets - 20+20, 18+20, 16+18)
Bent over shoulder raises (3 sets - 18, 16, 14)
16 oz water
Just because that last post felt pretty empty, here's yesterday's eating and exercise program.
Wake up 5:15 am
Drink 8 oz water
30 minute walk (1.5 miles)
Drink 'concoction' (2 tbs raw ACV, 1 tbs lemon juice, 1/2 tsp cayenne pepper, 12 oz water)
Morning workout
100 push ups (3 sets)
75 Hindu squats
100 side bends
100 trunk twists
120 arm circles
Meal 1
Overnight oatmeal (1/3 cup dry) with 1 1/2 tbs Greek yogurt, 10 g raisins, 1/2 cup whole milk
1 turkey sausage patty
16 oz water
Begin drinking 33 oz water
Meal 2
2 tbs hummus
1 seed & nut crisp
1/4 cup dry-roasted peanuts
Supplements: 500 mg each Glucosamine Sulfate, Vitamin C; 50 mg B12
Treadmill (12 min @ 3.5 mph)
Meal 3
2.5 oz baked chicken
2.5 oz roasted broccoli
1/4 baked sweet potato
Treadmill (12 min @ 3.5 mph)
Finish drinking 33 oz water
Meal 4
2.5 oz baked chicken
2.5 oz roasted broccoli
1/4 baked sweet potato
16 oz water
Treadmill (12 min @ 3.5 mph)
Meal 5
Protein Shake (25 g protein powder, 8 oz water)
16 oz water
Nighttime workout (Shoulder day)
Warm-up (dumbbell shoulder press x 30)
Shoulder press (4 drop sets - 18, 15, 12, 10)
Lateral shoulder raises (4 sets - 20, 18, 15, 12)
Front shoulder raises (3 sets - 20, 18, 16)
Upright rows + shoulder shrugs (3 super sets - 20+20, 18+20, 16+18)
Bent over shoulder raises (3 sets - 18, 16, 14)
16 oz water
Mid-week report
So the carb reduction, coupled with hitting the treadmill with increased intensity during breaks at work, appears to have helped me transcend the weight loss plateau that I'd hit for the last week or so. Down to 262 as of this morning. Struggling a bit with my energy level, but that's to be expected for the first 3-5 days or so.
Speaking of the treadmill - headed that way now. Grind on... Grind on.
Speaking of the treadmill - headed that way now. Grind on... Grind on.
Saturday, December 3, 2016
Office Christmas Party & Carb Reduction
The office Christmas Party was yesterday evening/last night. I work about an hour and twenty minutes from home, so it wasn't practical logistically for my wife to attend. That means that I was among only a handful flying solo.
There was a wide assortment of beer and wine; an amazing catered array of appetizers, tapas and deserts; and a lot of hard liquor not supplied by my employer that found its way around the room.
I not only managed to stay on track as it pertains to eating, but not so much as a drop of alcohol touched my lips. It wasn't easy, but I stayed true to the promises that I've made to myself. An added bonus is that I entered a drawing for and won a $250 gift card to any Marriott hotel, good for a room, dining, and time at the spa.
Today is day 69; tomorrow will see me doing a further carb reduction by eliminating a few items - namely the whole wheat bagels that I sometimes have for breakfast and the multi-grain bread that I sometimes use for toast and sandwiches. I'll be increasing my intake of fiber-rich veggies to compensate for what I'll be losing nutrient-wise, and I'll also be focusing on doing more salad-based meal prep in order to cut back a bit on the brown rice I've been using as a healthy carb source.
I plan on fully committing to this change for at least the next 21-31 days, and will be more closely monitoring my macro-nutrient ratios throughout. That'll help ensure that I'm hitting my daily minimums and help me accurately calculate which food rations are more effective respective to my current body mass composition.
I'm relatively low-carb by most standards as it is, so this will be real challenge. I'll still use a whole grain wrap here and there, and will still have oatmeal occasionally as well. Overall, though, I'd like to keep my daily intake under 75 grams for the duration.
One thing I'm also going to try to accomplish during this stretch is to get a solid 7 hours of sleep each night. I expect that will prove to be harder than any of the food-based challenges, but if I can do that I expect that it'll be a very productive December as far as my fitness goals are concerned.
See ya on the other side of 70 days.
There was a wide assortment of beer and wine; an amazing catered array of appetizers, tapas and deserts; and a lot of hard liquor not supplied by my employer that found its way around the room.
I not only managed to stay on track as it pertains to eating, but not so much as a drop of alcohol touched my lips. It wasn't easy, but I stayed true to the promises that I've made to myself. An added bonus is that I entered a drawing for and won a $250 gift card to any Marriott hotel, good for a room, dining, and time at the spa.
Today is day 69; tomorrow will see me doing a further carb reduction by eliminating a few items - namely the whole wheat bagels that I sometimes have for breakfast and the multi-grain bread that I sometimes use for toast and sandwiches. I'll be increasing my intake of fiber-rich veggies to compensate for what I'll be losing nutrient-wise, and I'll also be focusing on doing more salad-based meal prep in order to cut back a bit on the brown rice I've been using as a healthy carb source.
I plan on fully committing to this change for at least the next 21-31 days, and will be more closely monitoring my macro-nutrient ratios throughout. That'll help ensure that I'm hitting my daily minimums and help me accurately calculate which food rations are more effective respective to my current body mass composition.
I'm relatively low-carb by most standards as it is, so this will be real challenge. I'll still use a whole grain wrap here and there, and will still have oatmeal occasionally as well. Overall, though, I'd like to keep my daily intake under 75 grams for the duration.
One thing I'm also going to try to accomplish during this stretch is to get a solid 7 hours of sleep each night. I expect that will prove to be harder than any of the food-based challenges, but if I can do that I expect that it'll be a very productive December as far as my fitness goals are concerned.
See ya on the other side of 70 days.
Thursday, December 1, 2016
Slow and Steady
Down to 267 as of this morning.
I'd been stuck on 271 since last Thursday, and had begun to feel just a wee bit discouraged. I've been crushing my workouts, and can both see and feel the effects... So there's a good chance that increases in muscle mass might have negated the effect of fat loss as far as my unchanged body weight went. I also could tell that my clothes were fitting ever looser, particularly around the waist.
Very plainly, you see, I had at a minimum of two solid reasons to not get bent about the numbers on the scale stubbornly remaining the same. But it still got to me, despite all the evidence suggesting that it should not.
So, over the last couple of days, I made a few tweaks to my diet. And, based on the results, that was just the boost that my body needed.
I bumped up the protein level across my first two meals, then went meatless for the rest of each day by eating a modestly-sized salad with boiled egg (and homemade Caesar dressing - yum!) for both my third and fourth meals. I also increased my water intake by an additional 32 oz or so, and tried to squeeze in a few extra moments on the treadmill during the workday. To put it simply, I wasn't going to settle for anything less than a drop in weight; the extra water and workouts were a bit of insurance, if you will.
My fifth and final meal of the day - a protein shake at 5 pm- remained the same; it, in particular, continues to serve me well and, in hindsight, has been among the most effective dietary adjustments I've made thus far.
Bear in mind, these were primarily short-term adjustments. I've already prepped tomorrow's meals; four and five consist of Italian chicken sausage, brown rice and sauteed spinach. I may go back to my normal protein intake levels for meals one and two, but I will try to stick with the extra water.
My thinking is that, haven gotten past that sticking point, I won't have to revert back to meatless mid-days for now. That being said, it's nice to have that trick in my back pocket to whip out as needed when my metabolism needs a kick in the rear.
It's been a long week. I haven't been sleeping as well or for as long as I likely need to. Here's hoping that this weekend will bring with it continued progress... As well as some extra rest.
I bumped up the protein level across my first two meals, then went meatless for the rest of each day by eating a modestly-sized salad with boiled egg (and homemade Caesar dressing - yum!) for both my third and fourth meals. I also increased my water intake by an additional 32 oz or so, and tried to squeeze in a few extra moments on the treadmill during the workday. To put it simply, I wasn't going to settle for anything less than a drop in weight; the extra water and workouts were a bit of insurance, if you will.
My fifth and final meal of the day - a protein shake at 5 pm- remained the same; it, in particular, continues to serve me well and, in hindsight, has been among the most effective dietary adjustments I've made thus far.
Bear in mind, these were primarily short-term adjustments. I've already prepped tomorrow's meals; four and five consist of Italian chicken sausage, brown rice and sauteed spinach. I may go back to my normal protein intake levels for meals one and two, but I will try to stick with the extra water.
My thinking is that, haven gotten past that sticking point, I won't have to revert back to meatless mid-days for now. That being said, it's nice to have that trick in my back pocket to whip out as needed when my metabolism needs a kick in the rear.
It's been a long week. I haven't been sleeping as well or for as long as I likely need to. Here's hoping that this weekend will bring with it continued progress... As well as some extra rest.
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