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.

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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

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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

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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.

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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

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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

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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

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

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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

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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.

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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

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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

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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

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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.

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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

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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

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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

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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.

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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.

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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.