Journal

Fat to Fit: Week 7

December 28th, 2020 – January 3rd, 2021

Last week I went over my calorie budget twice and used most of my allocation to eat chocolate in one form or another. I may have a slight chocolate addiction that cannot be tempered. This week, I celebrate the New Year with my best friend, who I haven’t seen in months. It’s not going to be the best week for my health; it’s just a case of how bad will it be?

Starting Stats:

Highest Lifetime Weight: ~225 lbs.
Week’s Beginning Weight: 179.8 lbs.
Week’s Ending Weight: 182.8 lbs.

Body Fat: 31.8%
Muscle Mass: 117.2 lbs.

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Monday 28th

Workout and Movement:
Active Calories, Indoor Walk: 521 Avg. HR: 107
Exercise Ring: 70/30
Move Ring: 765/500
Total steps: 11,063

Another Indoor walk record! I walked 4.6 miles during this 1:11:28 walk. Mile 3 was the fastest, clocking in a time of 11’34”. I got my HR up to 147 BPM during this session too. Overall, it was a pretty decent exercise for an otherwise sluggish day!


Nutrition:
Calorie Intake: 1435/1813
Fat: 16%
Carbs: 74%
Protein: 10%

A new week and a breakfast that didn’t include chocolate! I returned to my trusted cinnamon raisin bagel and a cup of coffee. For a change, however, I spread a medium banana onto my bagel. All in all, my breakfast was 362 calories, and, for once, I didn’t contemplate having a chocolate biscuit!

For lunch, I had a cup of jasmine rice with 100 calories of chicken korma. The korma was leftovers that my roommate brought home. She said I could have it, and I wasn’t turning that down! There wasn’t much left, which was favorable as it meant I ate less rice too.

Between lunch and dinner, I had the final piece of the Christmas chocolate cake, which was delicious, and I will miss it. However, it was high in fat, calories and isn’t something you should be eating every day, so it’s probably for the best that it’s all gone now!

Dinner was a Callie classic – 2 cups of jasmine rice covered in 3 tablespoons of sweet chili sauce. A solid meal that lacks nutrients for 470 calories.

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Tuesday 29th

Workout and Movement:
Active Calories, Indoor Walk: 254 Avg. HR: 123
Exercise Ring: 45/30
Move Ring: 558/500
Total steps: 7,651

In the middle of another day of sitting, I got up and walked just over two miles. I pushed myself a little harder than on other occasions, getting my max HR up to 143 BPM. I spent 39 minutes walking during this session. The remaining six minutes of exercise were from a few minutes of lifting weights later in the day. Mostly, I’ve been doing wall push-ups and some bicep curls. Of course, I’m also still fitting squats into my day whenever I get the chance.

For closing my exercise ring today, I also got my December Challenge badge for hitting my daily exercise goal 25 times during December. (Technically, it was awarded on the 31st for some reason!)

I love these extra challenges from Apple. I didn’t know they existed when I bought the watch – so it was a nice surprise. Yes, I am motivated by a digital badge that has no functionality in daily life. I feel no shame for this 😜.


Nutrition:
Calorie Intake: 1511/1813
Fat: 18%
Carbs: 72%
Protein: 10%

Same breakfast as yesterday: Coffee, bagel, and a banana. Set me up brilliantly for the day. Lunch, too, was a similar affair – but with a twist! I had 1.5 cups of rice with hoisin sauce, not sweet chili. I know, I’m living slightly left of the middle with that choice 🤣.

For dinner, I made two cups of macaroni pasta and covered it in tomato and basil sauce. A hearty meal that never fails to fill me up for 415 calories.

The tin of biscuits (cookies) was staring at me all day. I did eat six of them with a cup of decaf a couple of times during the day. 320 calories that lack of willpower cost me. I bought these biscuits as a treat to have over my Christmas break. It was a bad decision as I can’t control myself well. Instead of eating food with more nutritional value, I’ve been making room for these in my calorie budget. At least they taste good.

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Wednesday 30th

Workout and Movement:
Exercise Ring: 6/30
Move Ring: 486/500
Total steps: 5,225

My best friend arrived today to celebrate the New Year with me. Consequently, closing my rings wasn’t at the forefront of my mind. All of my movement came from preparing the house for her visit, walking, and “dancing” to some music while we hung out. In retrospect, I was close enough to completing the move ring that I wish I had done that!
 

Nutrition:
Calorie Intake: 1877/1813
Fat: 13%
Carbs: 65%
Protein: 22%

Solid start to my day by filling up on a toasted cinnamon raisin bagel and a cup of coffee with soy milk.

Lunch was a two-stage affair. First, I had a cup of rice with 2 tablespoons of sweet chili sauce. When Shira got home from work, she brought me a delicious Bubba poke bowl from Fresh Catch. This was a lot of food and cost me 830 calories!

After picking up my friend from the train station, I heated her up some Trader Joe’s chicken breast tenders with tomato and cheese stuffed gnocchi. I had some of each myself! 310 calories for a delicious mini dinner snack. These chicken tenders were the best I have ever eaten from my freezer. The chicken is delightful, and the breading is crunchy, stays on the chicken, and doesn’t make you feel like you’re eating death — another win for Trader Joe’s.

The reason I went over my calorie count was alcohol. I had three hard apple ciders, which added 480 calories to my daily count. Honestly, I don’t regret this. I hadn’t seen my friend since flying by the house for a few days in the summer to grab my belongings (and Toodles) when I moved to Buffalo from Houston.


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Thursday 31st

Workout and Movement:
Exercise Ring: 3/30
Move Ring: 548/500
Total steps: 4,646

Honestly, I’m surprised I got this much movement and steps in today. We went to the Chinese market first thing in the morning to get the ingredients to make sushi, which also accounted for some movement.

The rest of my activity was making short walks from the couch to the kitchen! I suppose if you do that once an hour to get a cider, it adds up – but it’s still pretty shameful. You will see from reading my calorie intake below that I didn’t end the year on a healthy note.


Nutrition:
Calorie Intake: 2843/1813
Fat: 32%
Carbs: 56%
Protein: 12%

Yes, you read that calorie count correctly. I had 1000 more calories than I should have today. Once again, though, I don’t regret it. Hogmanay is the biggest celebration of the year in Scotland, and I wasn’t going to let a pandemic, heartache, nor sub-zero temperatures take that away from me!

Breakfast was purposefully light in calories as it was intended to be enough food to keep me alive while I went to the Chinese market to get the ingredients to make sushi. I had one plain mini bagel with cream cheese and my usual cup of coffee.

For lunch, we made sushi for the first time! I’ve been excited about this for a while as I knew my friend was giving me a sushi-making kit for Christmas! The kit (left) is perfect, with everything you need including a knife, chopsticks, and sauce bowls. She also gave me this book with recipes! I followed the sushi rice mix in there and made it with my normal white rice setting on my rice cooker, and it came out really well! I’ve been delighted with these gifts. On to the food…


The protein was fresh salmon, prawns, and crab meat. We also had cucumber, cream cheese, avocado, a spicy cream sauce, and a sesame soy sauce to complete the desired flavor profile. I was amazed at how well the sushi turned out! I classed it as a salmon avocado roll in my Lose it app, which equaled 400 calories. I ate about the same number of calories in chocolate biscuits throughout the afternoon. Okay, that could have been avoided, I admit. That would’ve helped keep the calories seem less hideous.


For Hogmanay, I have a tradition of eating finger foods for dinner. This year, I enjoyed macaroni and cheese bites, mini chicken tikka samosas, chicken spring rolls, buffalo-style chicken poppers, and mini pizzas. The idea is you heat up a few items at a time in the toaster oven and nibble at them. Repeat until full throughout the evening. All in, I had around 800 calories of finger food for dinner.

The real kicker to my budget was once again alcohol. We started drinking hard apple ciders at around 5 PM and paced ourselves until 1 in the morning. It was a great night, and I had a lot of fun — what a way to end a year that had its share of highs and lows.

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Friday 1st

Workout and Movement:
Exercise Ring: 8/30
Move Ring: 505/500
Total steps: 5,727

My day started with needing a quiet hour on the couch. I don’t drink often, and certainly not that much either. Therefore, my body needed a little time to recover from last night. Unsurprisingly, it was another relaxing day with fitness missing from the agenda. The focus was board games.

Nutrition:
Calorie Intake: 1514/1813
Fat: 35%
Carbs: 51%
Protein: 14%

A bit more of a sensible calorie day today, which I think we can all agree was needed. For breakfast, I had two plain mini bagels with onion and chive cream cheese. 240 calories were exactly what I needed to feel revived.

By lunchtime, we were playing risk and not especially hungry, so I heated up some mini pizzas (4 each) and chicken spring rolls (2 each). This was enough food to keep us going until dinner! Not bad for 420 calories. Of course, I did munch on chocolate biscuits throughout the day, which accounted for 480 calories. I really need these to not be in my house any longer! At least they didn’t break my budget today.

I made a real meal for New Year’s Day dinner. I had 150 calories of chicken apple sausage, a cup of homemade mashed potatoes, a cup of green beans, and a little bouillon acting as gravy. My body appreciated this wholesome meal, and I felt better for it.

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Saturday 2nd

Workout and Movement:
Exercise Ring: 3/30
Move Ring: 306/500
Total steps: 2,195

Oooof. It’s embarrassing to put up those stats! My friend headed back to her folks today, leaving me feeling rather isolated. The easiest way to navigate the end of a vacation when your living with your ex is to watch television. That I did, and that’s all I did. It goes to show how little we can move unless we try to.

Nutrition:
Calorie Intake: 1701/1771
Fat: 26%
Carbs: 62%
Protein: 12%

I had one and a half plain mini bagel with some salmon dip from Trader Joe’s for breakfast. I’ll admit, the salmon dip is delicious but a bit sharp for breakfast. It’s also 90 calories per ounce, so you really have to like it to eat it.

After coming back from the train station, I made another sushi roll, which was more solid than my first attempt! I’m pretty pleased with how this looked, though my rice was perhaps a bit thick. You can see salmon, cucumber, avocado, and prawns in there.

Hunger had caught up with me, and I also took a cup of plain sushi rice and added 2 tablespoons of sweet chili sauce to it. This is far better than jasmine rice! It was a substantial lunch of 655 calories, but it was decent food and not something that I heated from the freezer.


Dinner was a cup of Ronzoni pasta with 1/4 cup of parmesan cheese for 486 calories. Unsurprisingly, I also consumed 320 calories of chocolate biscuits during the day.

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Sunday 3rd

Workout and Movement:
Active Calories, Indoor Walk: 291 Avg. HR: 97
Exercise Ring: 34/30
Move Ring: 591/500
Total steps: 8,268

For my last night of vacation, I decided it would be good to close my rings for the first time this year! I took myself on a 2.5-mile indoor walk – which means I marched on the spot while watching HBO Max. My HR hit a max of 116 BPM – related entirely to the walking and not the Game of Thrones drama being played out before me.

It felt wonderful to close the rings properly. No matter how lazy a day I am having, I can get up and march for 30-minutes. Need to learn the lesson once and for all.

Nutrition:
Calorie Intake: 1777/1792
Fat: 28%
Carbs: 58%
Protein: 14%

I had my breakfast a little later today, so I was happy to have a salmon dip on bagels once more. This time I had two mini bagels and 2 ounces of the salmon dip, bringing the calorie count for the meal to 380.

I had the leftovers from my New Year’s Day meal for lunch – apple and chicken sausage, mashed potatoes, and green beans. Of course, I then had the ruin that excellent nutrition with 5 chocolate biscuits. They are almost done, so that is a blessing for my journey.

Dinner was 4 ozs. of bow tie pasta mixed with 5 ozs. of cream of mushroom soup and a 1/4 cup of salad shrimp (left). I agree that it doesn’t look like the most appetizing of meals, but it did taste far better than it looks!

To finish my holiday off (I return to work tomorrow) I had two mango mochis. All in my meal was worth 756 calories.

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Week’s Reflection

It was a tough week for my fitness journey, where I allowed my diet to basically go mostly out of the window for two days. At the same time, I don’t regret losing my CICO grip for a one-off like this. However, on reflection, I wish I’d never bought those biscuits as I have consumed far too many calories by munching through them. Yes, I mostly stayed within budget; however, it isn’t eating well.

I’m debating how harsh to be on myself. It’s a rough time. My now ex-girlfriend still lives here, and things are often difficult. I’ve been on vacation from work, it’s freezing outside, and it is a pandemic. Combined, this means I’ve been confined in a small space with plenty of emotional weight that I am dealing with. At the same time, I can still add, and I know eating chocolate endlessly for two weeks isn’t going to do my weight journey any favors. The same can be said for alcohol.

There’s no surprise that my lifestyle in the past ten days has meant those wonderful gains I had made to get below 180 lbs. were utterly errored.

Overall grade: plenty of room for improvement.


Upcoming Week

Potential Roadblocks

The remaining chocolate biscuits! I need them to be gone, so I stop eating a fifth of my daily calories on them. I can’t manage portion control and the best tactic for things like this, for me, is to just not have them in the first place.

Desires

Get back into moving and closing those rings each day. That will help offset some of the poorer nutritional decisions I make. I also need to eat more fruits and vegetables. Writing this out, I can see that I barely ate any all week. No matter what stage of a health journey you are at, such a diet is not smart, nor will it promote longevity.

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