Fat to Fit: Week 9

January 11th – January 17th, 2021

I’ve been starting to get back on track after a halt in health over the festive period. Last week, I moved a bit more. However, my diet was poor. Despite staying within my Lose It-determined calorie budget, I realize that I am not eating as well as I should be. Consequently, my weight loss has been stagnant as the winter has progressed.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 182.4 lbs.
Week’s Ending Weight: 181.4 lbs.

Body Fat: 31.5 %
Muscle Mass: 116.8 lbs.


Monday 11th

Workout and Movement:
Active Calories, Fitness Gaming, Ring Fit Adventure: 297 Avg. HR: 122
Exercise Ring: 52/30
Move Ring: 778/500
Total steps: 7,110

I’ve been tracking the price of Ring Fit Adventure (RFA) on the Nintendo Switch for months, waiting for the price point to drop below the $80 price point. It was finally available for $10 off on Amazon, so I pulled the trigger. I’ve heard many great things about the game, mostly from its subreddit.

As expected, the game starts a bit slow, setting up your parameters and such, which will lower the average heart rate for the first session. Quickly though, the game has you jogging, doing squats, and doing plenty of arm work with the ring itself. My HR got up to 163 BPM! What’s significant for me is that I found the game fun as well as a decent workout. It is hard to tell after a single session, but it seems like this will be a good game for exercising during the winter.

Calorie Intake: 1170/1771
Fat: 21%
Carbs: 63%
Protein: 16%

I worked a day shift today, so my routine was rather different. I got up early and made scrambled eggs with a toasted mini bagel. This was a delicious breakfast that was meant to keep me going for hours. I actually prepared a 3-egg scramble; however, I wasn’t hungry enough to finish it. A full satisfying breakfast for only 240 calories.

When I got in from work, I had 2 cups of jasmine rice with half a Rogan Josh sauce cup. Amazing flavor, and it was quick and easy to make. This was my largest meal of the day, coming in at 482 calories.

For dinner, I finished off the BBQ chicken pizza from Trader Joe’s that I made yesterday. As there were only 2/5th’s of it left, so it was a low-calorie meal again! After 348 calories of pizza, I had a mini chocolate brownie Clif bar to round out my day.

I didn’t intentionally set out to have such a low food intake day. I think working a different shift and being tired and out of sync caused this to happen.


Tuesday 12th

Workout and Movement:
Exercise Ring: 18/30
Move Ring: 508/500
Total steps: 6,590

After switching back to my normal shift, I found fatigue overwhelmed me today. Consequently, I relaxed for most of the morning and gathered all my exercise minutes and movement from walking around work. I made sure I got enough steps in before bed to close the move ring.

Calorie Intake: 1754/1771
Fat: 19%
Carbs: 65%
Protein: 16%

Breakfast was a light affair as I was having an early lunch. I had a slice of cranberry raisin walnut bread. It only cost me 80 calories!

I had 4 ozs of salmon, 1/2 slice of garlic naan, and 1.5 cups of carrot coins for lunch. This meal was delicious and filling and included a vegetable! To round off the meal, I had half a mini Twix. All in, this well-balanced spread was 479 calories.

I packed 3 cups of rice into my container for dinner and covered it in 4 tablespoons of sweet chili sauce. I sensed I would be hungry at dinner after eating relatively few calories in the past 24 hours. I also suspected that I’d need food for energy as I tired near the end of my shift. To finish off my dinner, I had two mini Clif bars.

During the shift, I also ate 300 calories of snacks: one 100-calorie Twix and 2 Soylent bars. I had a lot to eat tonight, probably as a course correction for so few calories in the past day.


Wednesday 13th

Workout and Movement:
Active Calories, Indoor Walk: 212 Avg. HR: 101
Exercise Ring: 33/30
Move Ring: 734/500
Total steps: 10,118

Before work today, I did an indoor march to earn my exercise minutes. My watch didn’t track the walk correctly, missing data for around 20 minutes of it! Therefore, pacing details, max HR, average HR, daily steps, and distance are inaccurate. I walked for around an hour, so it was a decent amount of movement. I’d like to have better data on my walk to know how the intensity compared to previous efforts. Regardless, it was a far better performance than yesterday, where I achieved very little!

Calorie Intake: 1510/1771
Fat: 11%
Carbs: 71%
Protein: 18%

I skipped breakfast today and went right into a large lunch! I receded back into an old staple: 2 cups of jasmine rice and 3 tablespoons of sweet chili sauce. I added a shrimp burger on top too. Delicious. For something sweet, and because I had my breakfast calories to play with, I had half a Met-Rx protein bar. All in, my lunch was an epic 750 calories.

Dinner was the same as lunch, minus the Met-Rx bar. I ate a couple of mini Clif bars for 200 calories today as my snacks.


Thursday 14th

Workout and Movement:
Active Calories, Indoor Walk: 396 Avg. HR: 79
Exercise Ring: 60/30
Move Ring: 968/500
Total steps: 15,765

Another day where an indoor walk was my go-to method to close my rings. Part of my issue with exercising is working a late shift. Mentally, I can’t get going for exercise early in the day because I’ve just had breakfast or suddenly it’s lunchtime. Excuses, I know. I need to change my mentality. It has also been tough as my girlfriend is packing to move out tomorrow, so there’s a fair amount of emotional baggage that I am carrying around too!

Anyway, my walk… was 3.25 miles with an average pace of 14’58″/mile. My heart rate only reached 106 BPM, demonstrating that I wasn’t putting my full effort into it. When you leave your exercising to the end of the day, as I did today – such results are to be expected! I did get a fair amount of movement in for the day, so fitness-wise it wasn’t a total loss.

Calorie Intake: 1757/1771
Fat: 36%
Carbs: 51%
Protein: 13%

I am on a mission in the short-term to empty my freezer so I can use the space for meal prep that I have planned in my near future. Breakfast was part of that journey, so I had a potato knish to start my day. I love these dense balls of happiness as they are delicious, filling, and are only 185 calories.

Lunch was very much part of this freezer emptying process too. I heated French onion soup bites from Trader Joe’s. The dish needed heating as one, i.e., all 12 bites at once. I took on the 510 calorie challenge. It felt heavy and sickly after I was finished — too much cheese at once for me, perhaps.

Dinner was 2 cups of rice, mixed into tomato and basil sauce. I sprinkled half a cup of parmesan cheese on top, too – I do like melted cheese and obviously didn’t think that I’d had enough at lunch after all.

Despite healthy-sized meals, I enjoyed 400 calories of snacks during my day. I had a soylent bar, a mini Clif bar, and two 100-calorie Twix bars. Give me a calorie budget, and I will use it all.


Friday 15th

Workout and Movement:
Active Calories, Fitness Gaming Ring Fit Adventure: 243 Avg. HR: 125
Exercise Ring: 57/30
Move Ring: 825/500
Total steps: 12,362

Another RFA session! As everything was set up, it was far quicker to get into the workout this time. I completed world 2 and opened up new moves, including the front press. For this move, you hold the joy ring in front of you and squeeze. I have the game set to level 19 (what it suggested during set up), which means I do 20 reps at a time. My arms burn doing this. I have little doubt that RFA is the real deal for getting you fit and lean.

Calorie Intake: 1436/1771
Fat: 16%
Carbs: 74%
Protein: 10%

Today was a strange and rough day – my ex-girlfriend moved out – which is why I probably had 160 calories of chocolate cookies for breakfast. Luckily, I didn’t just eat chocolate all day!

I had 2 cups of rice with 3 tablespoons of hoisin sauce for lunch to make a 516 calorie meal for lunch. Dinner was a common meal for me: 2 cups of jasmine rice, a shrimp burger, flavored with 3 tablespoons of sweet chili sauce.

I did have more chocolate today. I may have logged them as snacks, but they were really dessert for both meals. I like something a little sweet at the end of my meals, and today was no different. A 100-calorie Twix hit the spot on each occasion.


Saturday 16th

Workout and Movement:
Active Calories, Indoor Walk: Avg. HR:
Active Calories, Indoor Cycle: 200 Avg. HR: 126
Exercise Ring: 60/30
Move Ring: 733/500
Total steps: 7,582

I didn’t start exercising until after 9 PM – it’s always better late than never! I initially opted for a faster pace than usual to counteract my lazier day. To get my HR up, I exaggerated movements, lifting my knees higher and swinging my arms above my head. As a result, I got my HR to a peak of 150 BPM – which is far higher than I normally achieve. I was pretty tired after this and needed to sip water a few times during the 30-minute session.

I was watching the Bills play the Ravens and decided to get on my bike after my walk, which I had just positioned in front of the television. My plan was to ride for just 10 minutes as I hadn’t been on a bike in a month. However, when I said, “Oh, I will ride ’til the end of the quarter,” I set myself up for a 20-minute ride! My HR rose to 158 BPM and proved to be an exhausting cardio session.

Calorie Intake: 1719/1783
Fat: 26%
Carbs: 64%
Protein: 10%

I didn’t have breakfast today, but I did have three meals! My first was 2 cups of rice with 1/3 cup of cheddar cheese. My second meal was the largest of the day coming in at 680 calories. I had 270 calories of aloo chaat with two cups of rice, which was quite a change!

Later in the day, I continued on my mission to clear out my freezer by eating the last of the mini pizzas from New Year’s and the remaining sweet potato fries I had, taking up space. Along with a Twix, these treats accounted for 470 calories of my budget.


Sunday 17th

Workout and Movement:
Active Calories, Indoor Cycle: 229 Avg. HR: 140
Exercise Ring: 37/30
Move Ring: 648/500
Total steps: 5,311

After the exhilarating ride yesterday, I hopped back on the bike while I watched some television. I had to fight through the pain to reach 30 minutes, with my HR sitting above 150 BPM for most of the ride. When you get on a spin bike, it becomes obvious how your cardio health is. My cardiovascular system is in better condition than when I started my fitness journey, as back then, 10 minutes was a struggle. Therefore, I can appreciate the strides I have taken. However, as my aim is to go on long bike rides once the weather is better, I need to work harder on the bike before the weather improves.

Calorie Intake: 1617/1783
Fat: 22%
Carbs: 69%
Protein: 9%

I purposefully skipped breakfast today because I made shrimp tempura sushi for an early lunch, and I knew this would be a high-calorie meal. The shrimp tempura was another product leftover from the New Year’s planned extravaganza, and I couldn’t think of a better way of enjoying it than making it into a sushi roll! I had the same meal for dinner, just with a little less tempura as there wasn’t much left.

My sushi feast of a day cost me 1357 (727 + 630) calories. The rest of my daily budget was used on a mini Twix and 3 chocolate-covered cookies.


Week’s Reflection

After last week, I wanted to improve my diet to include more of those fruits and vegetables that I’ve heard healthy people talk about. I didn’t do that at all this week. I did make strides, however, to improving my diet in the future. I bought a slow cooker, glass containers, and started gathering recipes to start meal prepping. I cleaned out my freezer in preparation too!

Upcoming Week

Potential Roadblocks

I’m going to start cooking, which if you’ve been following my journey thus far, you will know is a rare event. I could make meals that are a culinary disaster that people would only eat if forced to against their will. It will be an adventure.


Other than cooking next week, I want to keep moving and building muscle. My new game seems like a good way to do that.

It’s been a rough month, but the weight is slowly coming off, and I’m feeling fitter as the weeks pass. Slow progress is still progress. Everyone has to remember that, including me.


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