WHAT'S THE PLAN?

I need to heal. I need a plan. I really, really took it easy today. My total 'steps' were just a touch over 5000. In the past few weeks I have been averaging closer to 25,000 steps per day. I almost went the entire day without feeling any pain. I also did not exert myself in any meaningful way. I know that my groin muscles are still tender and I am hoping that they will heal quickly. My lack of exercise has been reflected into a loss of appetite. I need to exercise. It is really annoying that I cannot even walk (fast) which is my most favorite way of burning calories. Today, Friday, I have just one appointment, then I am driving back to Chicago. I think I will still need to take it easy for a few more days. I am being very timid about exerting myself as I do not want to have a setback.  If I can force myself to stay inactive for a week or so, I am betting  that I will recover more quickly.

That's the plan.

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Your Food Diary For:

Thursday, March 31, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Scrambled Eggs w/two Sausages breakfast	450	0	0	0	0	0
Quaker Cinnamon Spice Instant Oatmeal	640	128	8	16	840	44
Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	1,185	153	8	17	842	63
L U N C H
Jason's Deli - Amy's Turkey-o, 1 sandwich	480	56	17	29	1,380	11
Jason's Deli - SPICY SEAFOOD GUMBO	230	26	8	12	1,710	3
Jason's Deli - Flatbread Cracker, 4 cracker	200	24	8	8	380	4
	910	106	33	49	3,470	18
D I N N E R
HYVEE - HUGE SPINACH SALAD	750	0	0	0	0	0
Sage - Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	845	25	0	1	2	19
S N A C K S
Yoplait - Original Stawberry, 6 oz	150	25	1	6	95	18
	150	25	1	6	95	18
Totals	3,090	309	43	72	4,409	118
Your Daily Goal	1,978	247	66	99	2,300	74
Remaining	-1,112	-62	23	27	-2,108	-43
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 48 extra calories from exercise today

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DAY OFF FROM EXERCISE
RECOVERING FROM GROIN PULL

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total calories consumed 3090 calories

total calories burned from additional exercise - 0 calories

total net 3090 calories

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fitbit day 211

5103 steps

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SMALL RECOVERY

Yesterday my 'weigh-in' was extremely annoying.  After being under the impression that my weight had dropped to 214 - my scale sucker punched me back and informed me that I was 222 lbs.  This seemed utterly impossible - how does one gain 8 lbs in one week?  It's not like I had been on an all-you-can-eat 8-days 7-nights cruise ship for the past week!  Nevertheless, one must accept reality.

This morning, I did weigh myself again and the scale taunted me with an improved reading.  This morning, the scale indicates 219.5 lbs.  (After yesterdays shock - I'll take it) As if I have a choice...

All the clothing that I had been fitting into and/or nearly fitting into has not changed.  What I know now is that I did not gain 8.2 lbs in one week...but apparently my weight loss the week before was a bit overestimated.  So really, things are still going according to plan.  In fact, I will continue to INCREASE my calories a little bit as I simply require the additional fuel to operate efficiently.  Although my doctor had given me the blessing to continue on 1000 calories per day somewhat indefinitely - that decision was predicated on the fact that I was feeling good.  As I reported recently, lately I have NOT felt that I was giving my body enough fuel.  So I am going to carefully increase my calories consumed each day.

SATURDAY MENU

breakfast cup oatmeal, w/prune, two poached eggs, two slices turkey 'bacon'            355 calories

lunch       spinach salad w/hearts of palm, cherry tomato, mushrooms

                CABBAGE SOUP                                                                                        167 calories

dinner     TRADER JOE'S SALMON BURGER, bowl MISO SOUP, 8 pickles

                spinach salad w/hearts of palm, cherry tomato, 4 small apples                    490 calories

TOTAL CALORIES 1012 CALORIES

calories burned

10PM elliptical machine 446 calories

SATURDAY NET CALORIES   568 CALORIES

AND AWEIGH WE GO!

This morning I am showing my age, using a catchphrase from Jackie Gleason.  Jackie Gleason, best known for THE HONEYMOONERS, had a catchphrase in later years.... "And Aw a a y We Go!"   The phrase spoken during The Jackie Gleason Show which was off the air by 1970. (I was 13 years old in 1970.)  Nevertheless, I consider myself a fan of Gleason, and the title of my blog entry today takes its inspiration from The Great One,  Jackie Gleason.  (Sorry, Sean Hannity & Mark Levin - Jackie Gleason was the original Great One!)

"And Awa a a y We Go" Such a popular catchphrase, Gleason recorded a song with that tittle 

268 lbs

I weigh 268.0 lbs.
I lost 4.7 lbs this week.
I lost 41.0 lbs in 45 days. Today begins Day 46.
I have lost 5 inches on my waist.  
I am still at the beginning of a journey that never ends.
I weigh 268.0 lbs. (45 days ago I weighed 309 lbs)
I have lost 13.26% of my weight since Dec 24.
I have lost 1.7% of my weight since last Saturday!
I have had an extremely successful week losing lost 4.7 lbs.
I have a BMI (Body Mass Index) of 35.85 (still Class II obesity)
I had a 42.0 BMI on December 24, 45 days ago (Class III obesity)
I should 'graduate' from Class II into Class I within 2 weeks.
I have one word to describe how I feel right now - ecstatic
...I know how to begin this week... 
ELLIPTICAL MACHINE



ELLIPTICAL TRAINER

Last Saturday I started using the elliptical trainer. Each day I set the machine to my weight, set the timer to 30 minutes and entered the maximum resistance of '10.'

I used the elliptical twice per day Saturday thru Friday.

The very first time that I used this machine I 'burned' 320 calories.

The second session on Friday, I managed to 'burn' 395 calories.

As I have improved, I continue to be quite winded when I am done.

There is plenty of room for further improvement.

FRIDAY MENU

breakfast   three poached eggs, two strips turkey 'bacon'                                280 CALORIES

lunch         Mahi Mahi burger, spinach, vinaigrette, cup chicken broth          182 CALORIES

dinner        8 oz Jumbo Scallops, spinach, vinaigrette, zucchini pancake

                  Organic Chicken Broth                                                                  365 CALORIES

total caloric consumption   827 CALORIES

CALORIES BURNED

6AM  elliptical 30 minutes  380 calories

5PM   elliptical 30 minutes  395 calories

total calories burned 775 CALORIES

NET CALORIES 52 CALORIES

JUMBO SCALLOPS, spinach, w/vinaigrette dressing, zucchini pancake, chicken broth   365 CALORIES

I do not live in Maryland, nevertheless, I am on 'Highway 268' heading south!

THE SCALE OF JUSTICE DID NOT TIP IN MY FAVOR

This week I went wild with 20 hours on the treadmill.

I continued to consume less than 1000 calories each day.

I was expecting a very satisfying result on the scale.
I was so excited with anticipation, it was hard to fall asleep last night.
AND YET, WHEN I STEPPED ONTO THE SCALE THIS MORNING, I WOULD BE LYING IF I SAID THAT I WAS NOT DISAPPOINTED.

It seemed unjust to me that I spent 20 hours on a treadmill and 'only' lost 3.7 lbs.

I was victimized by an unjust metabolism this week!

272.7

I weigh 272.7 lbs.
I lost only 3.7 lbs this week.
I lost 36.3 lbs in 38 days. Today begins Day 39.
I have lost more than 4 inches on my waist.  
I am still at the beginning of a journey that never ends.
I weigh 272.7 lbs. (38 days ago I weighed 309 lbs)
I have lost 11.7% of my weight since Dec 24.
Although I am disappointed that I only lost 3.7 lbs this week...
...I know how to begin this week... 
treadmill


My efforts this week did not seem commensurate with my results.

CALORIES CONSUMED THIS WEEK         TIME ON TREADMILL       'MILES WALKED'
SATURDAY                                       981                           120 minutes                                     8
SUNDAY                                           999                            180 minutes                                   12
MONDAY                                          842                            180 minutes                                   12
TUESDAY                                          990                           180 minutes                                   12
WEDNESDAY                                   847                           180 minutes                                   12
THURSDAY                                       957                           180 minutes                                   12
FRIDAY                                              859                           180 minutes                                   12


CALORIES CONSUMED  6475    20 HOURS        80 MILES 

I increased my calories consumed by 10% over last week.
I increased my time on the treadmill by 60% over last week.

CONCLUSION: I did still lose 3.7 lbs.  It is probably unfair to accuse my body of hitting a plateau.  By definition a plateau would have been represented by no change.  I presume that I am toning (and perhaps building up) the muscles in my legs.  Building muscle works in contradiction to weight loss - although it is a desired outcome.  I was convinced that I was going to have lost at least 8 lbs this week.  I did not.  There is only one thing to do - continue doing what I am doing.  And that is precisely what I am going to do.

FRIDAY MENU

BREAKFAST   three poached eggs, 2 strips turkey 'bacon'                                     280 CALORIES

LUNCH             two Orca Bay salmon patties, cup pumpkin soup                          320 CALORIES

DINNER           Trader Joe's Mahi Mahi Burger, 2.5 oz Baby Spinach
                           tbsp balsamic vinaigrette dressing, Creamy Corn Pepper Soup      257 CALORIES                                            

TOTAL CALORIC CONSUMPTION         857 CALORIES

CALORIES BURNED

5AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
6PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
8PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFICIT     943 CALORIES

Trader Joe's Mahi Mahi Burger on a bed of Baby Spinach w/balsamic vinaigrette, Creamy Corn & Pepper Soup  257 CALORIES

80 MILES

Last week, I logged 50 miles 'walking' on my treadmill. I admit I was very impressed with myself. This week, I turned it up a notch. As always I only 'walked' one hour at a time. I always rested at least a couple of hours between 'walks.' Last Saturday (first day of the week) I 'walked' twice, 2 hours total, 8 miles. Starting Sunday, I spent three sessions per day, each lasting one hour, logging 12 'miles' per day always at 4 mph. Today is Friday morning, and I will definitely 'walk' three times today so that my weekly total will be 80 MILES.

80 miles 'walked' on the treadmill in one week @ 4 mph (20 hours) burning approximately  12,000 CALORIES!

I have been assuming that each time I spent one hour on the treadmill that I was burning approximately 600 calories. Last evening, I double-checked five different websites that calculate calories burned for various exercises. Although each website produced a different result - the average was indeed slightly more than 600 calories using my weight last recorded of 274 lbs.  I just wanted to make sure that my estimate of calories burned was correct.

I am restating that my goal for exercise in the future is to follow my doctor's orders: "Exercise regularly.  Aerobic exercise like fast walking 4 to 6 days per week." OK, so I went a little (a lot) overboard this week. I had the opportunity and I seized it.  I 'carped' my diem! (Carpe Diem)

In conjunction with this 20 hours of exercise, I enjoyed another week where each day I kept my caloric intake below 1000 calories. In 24 hours, when I step onto my scale I am expecting to see a very rewarding result. I know that people who are losing weight sometimes hit various plateaus. This will not be a plateau week. I am fairly certain of that.

This week I spent 20 hours on the treadmill.  'Walking' 4 mph - I logged 80 miles!

THURSDAY MENU

BREAKFAST   three poached eggs, 2 strips turkey 'bacon'                                     280 CALORIES

LUNCH             iceberg lettuce, clam chowder cup, 3 oz. Costco Beef                   333 CALORIES

DINNER           cup pumpkin soup, cup broccoli, iceberg lettuce wedge
                           Trader Joe's Turkey Burger                                                             343 CALORIES

TOTAL CALORIC CONSUMPTION         956 CALORIES

CALORIES BURNED

5AM  TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
6PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES
8PM   TREADMILL: 60 minutes @ 4 mph (4 miles) 600 CALORIES

NET CALORIC DEFICIT     844 CALORIES

Trader Joe's Turkey Burger, lettuce wedge, Balsamic Dressing, cup of broccoli, cup  pumpkin soup 343 CALORIES

IN 24 HOURS,  I WILL WEIGH MYSELF.  
SEE YOU TOMORROW!
I CAN HARDLY WEIGHT!