Fat to Fit: Week 10

January 18th – January 24th, 2021

Last week, I focused on eating everything I could out of my freezer to prepare for Operation Meal Prep. I see making batches of food as the way to conquer my relatively poor diet, which has been lacking in fruits and vegetables. I will continue to do this before I start cooking over the weekend. Other than that, I want to keep up with my efforts that saw a loss of a pound last week.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 181.4 lbs.
Week’s Ending Weight: 180.4 lbs.

Body Fat: 31.3 %
Muscle Mass: 116.8 lbs.


Monday 18th

Workout and Movement:
Exercise Ring: 68/30
Move Ring: 970/500
Total steps: 15,897

I didn’t log an exercise on my watch today. Instead, the minutes and calories can be attributed to walking 7.9 miles during the day. These steps were mostly acquired during my shift at work. It was a busy night, traveling between one lab and another, and the stats add up over an entire shift.

Calorie Intake: 1560/1783
Fat: 13%
Carbs: 80%
Protein: 7%

Cereal for breakfast?! What a notion. It’s been two and half months since I started my fat to fit series and I haven’t had cereal for breakfast once. It’s not that I don’t like cereal, or have anything negative against it. Somehow, though, it hasn’t been my go-to since I moved to the United States. What I love cereal for though, is a snack. You can get so much “munchability” for few calories with this food! Anyway, I had an open box of banana nut cheerios and as I am clearing out my cupboards, eating some for breakfast was ideal. I had two cups for 280 calories. Note, I eat my cereal dry, so I don’t need to add calories for milk.

The last time I made sushi, I had excess rice. I used the sashimi maker in my kit to make blocks of sushi rice for meals later. For lunch, I took a few of these, equivalent to half a cup of rice, and flavored them with 2 tablespoons of Asian teriyaki sauce — a nice mix-up to my normal rice lunch for 390 calories.

Dinner was a normal affair of 2 cups of jasmine rice and 3 tablespoons of sweet chili sauce. I always find a couple of cups of rice more than satisfying and a good low-fat option. This is good because I get plenty of fat from my snack choices! I rounded my day off with a few snacks that were really more of a dessert. I had a mini chocolate chip Clif bar and two 100-calorie dove bars for my chocolate fix. I also enjoyed a packet of kettle-corn-flavored Popcorners.


Tuesday 19th

Workout and Movement:
Exercise Ring: 46/30
Move Ring: 743/500
Total steps: 10,570

Today, I earned the “Ring in the New Year” badge, which means I closed all three rings for seven days in a row. Wonderful! Akin to yesterday, I didn’t log an official workout, but I did do a long indoor walk after I got home from work to get my exercise minutes in! I did several sets of 20 squats and sets of 10 wall push-ups throughout the day too.

Calorie Intake: 1548/1783
Fat: 35%
Carbs: 54%
Protein: 11%

My next challenge in the empty-the-freezer conquest was a family-sized chicken and gouda pot pie. I chose not to have breakfast to allow myself more calories to tackle this task. The pie was bought from a local shop in East Aurora, and the packing didn’t have any nutritional information on the label. Therefore, I studied similar items on Lose It and determined I had around 638 calories of pie for brunch. With it, I ate a cup of broccoli, which added 55 calories to my meal.

I had some sushi rice bars, a cup of broccoli, and 3 tablespoons of sweet chili sauce for dinner. For dessert, I enjoyed a 100-calorie Dove bar. It was a delicious meal for 555 calories.

I snuck in a few snacks into my daily budget: 2 chocolate brownie mini Clif bars and a 100-calorie Twix. I might be addicted to chocolate. I jest not. It’s a serious problem.


Wednesday 20th

Workout and Movement:
Exercise Ring: 41/30
Move Ring: 613/500
Total steps: 8,626

I tend to be incredibly repetitive with food, and the same is happening with my exercise once again. Unlike last week, which had a good variety, it’s three for three in indoor walks this week. Quite a few of these walking exercise stats are from the night before, as I walked past midnight into the next day! I don’t want to dangle mental health as an excuse. However, I am now living alone, and all I want to do before work is watch Game of Thrones to occupy my mind. It’s my first watch-through, and I’ve found it highly entertaining and distracting. Winter is here…


Calorie Intake: 1778/1783
Fat: 32%
Carbs: 56%
Protein: 12%

I enjoyed my cereal the other morning to such a degree that I had to have it again! I ate two cups of banana nut cheerios for 280 calories. Quick, easy, simple, tasty, and healthy. Can’t ask much more than that from breakfast.

It was time to tackle some more chicken, bacon, and gouda pot pie for lunch. I approximated that I had just over 8 ozs. equating to 638 calories. Can’t deny how delicious the pie was despite the fat and sodium it flooded into my body.

Dinner was a continuation of my “empty the freezer” mission. Along with two cups of jasmine rice, I had 250 calories of steamed chicken soup dumplings. Honestly, I didn’t care for them much. I am more of a fried dumpling person. For some reason, when dumplings are steamed, the filling feels gooey and uncooked. 100% irrational. Of course, I prefer the unhealthy option!

I rounded off my day’s intake with 200 calories – one mini Clif chocolate brownie bar and a mini Dove chocolate bar.


Thursday 21st

Workout and Movement:
Exercise Ring: 29/30
Move Ring: 510/500
Total steps: 6,509

Well, can’t accuse me of starting any new fitness trends this week. However, the value of having my Apple Watch is showing itself. As midnight approaches, I probably wouldn’t force myself to get up and march if I didn’t have rings to close. I can’t explain why I didn’t walk long enough to get that last minute on the exercise ring! I did get my movement ring closed, though! That’s the value of having gamification in your exercise routine – it makes you move even when you’d prefer to lie on the couch and practice blob mode.

Calorie Intake: 1616/1783
Fat: 23%
Carbs: 60%
Protein: 17%

For breakfast, I had a soylent shake (cacao flavor). I used to drink soylent for breakfast and lunch for years. I saw it as a well-balanced option for filling my body with the essentials. I have some soylent powder leftover from that time, so I made a batch. What I like about it is easy to control how many calories you are consuming. It a good tool for weight loss despite Soylent not being a weight loss product.

Lunch was 1.5 cups of jasmine rice, a shrimp burger, and 3 tablespoons of sweet chili sauce. To round off my meal with a shot of sweetness, I had a 100-calorie Twix. Dinner was the exact same meal, except I had a 100-calorie milky way as my treat. Both meals were 558 calories each.

I finished off my day’s calories with a mini Clif bar – chocolate chip flavor.


Friday 22nd

Workout and Movement:
Active Calories, Indoor Walk: 752 Avg. HR: 110
Exercise Ring: 103/30
Move Ring: 935/500
Total steps: 13,573

Finally, a tracked walk – and it was an epic one too. I earned two badges for this effort: New exercise record and Walking Workout Record. It took 1:43:38 to walk 6.16 miles, with an average pace of 16’49″/mile. I got my heart rate up to 128 BPM, though it was stable around the average throughout the walk. I used a couple of Game of Thrones episodes to keep my brain entertained while my legs worked to burn the fat. While this walk may not have been the most intense exercise, it was long and in the cardio burn zone.

Calorie Intake: 1550/1783
Fat: 46%
Carbs: 42%
Protein: 12%

No breakfast today; went straight to lunch with 400 calories of cacao soylent. I paired my liquid lunch with a 100-calorie serving of almonds and a mini Clif bar, white chocolate macadamia nut flavor. The entire meal was 610 calories.

Dinner was a couple of scallion pancakes – another product I found in my freezer. I heated them up in a pan and tried to get them to crisp up. Although they were only 210 calories each, they were filling and tasty. I need to remember these as a quick and easy go-to in the future. I had another packet of almonds, bringing my dinner 520 calories in total.

What I lacked in breakfast I made up for in snacks. My sweet tooth got an overdose today with three 100-calorie Dove bars. The point of my having 100-calorie bars was to control my chocolate desires, not to just have many of them! I also had a packet of salt and vinegar Popchips for 120 calories.


Saturday 23rd

Workout and Movement:
Exercise Ring: 41/30
Move Ring: 823/500
Total steps: 10,806

This week is a throwback to my FitBit days! I racked up these stats by doing household chores and keeping my feet moving while watching television. I covered 5.3 miles today, which is a decent distance to cover in an apartment. Rings closed, so the bare minimum was achieved.

Calorie Intake: 1539/1783
Fat: 30%
Carbs: 49%
Protein: 21%

I went to the supermarket early this morning, so I finally have some real food in the house. I enjoyed 3/4 cup of Chobani blended strawberry greek yogurt and a slice of cinnamon raisin bread for breakfast. Before hitting the shops, I had a mini Clif white chocolate macadamia nut bar to stop my stomach from eating itself. The entire 2-part meal was 330 calories.

For lunch, I had a can of Progresso’s New England Clam chowder. It was well below freezing outside, and it was the perfect antidote to a frigid day. I really enjoy soup, and it’s always good to have some cans in the pantry. My two cups of soup cost me 370 calories.

My trip to the supermarket was to get various ingredients as I begin my meal prep adventure. The first dish I tried was called Thai peanut chicken. If you’re interested in the recipe, you can find it here. I got five 374 calorie portions out of the mix. Honestly, It wasn’t the greatest, too much like peanut butter for my taste. However, it was my first time cooking in a while and my new rice/slow cooker‘s inaugural run. I served my dish with a packet of udon noodles to break up the peanut flavor, which brought my meal to 674 calories.

I had room for a couple of snacks today – another mini Clif white chocolate macadamia nut bar and a small handful of Mike and Ikes candy.


Sunday 24th

Workout and Movement:
Exercise Ring: 69/30
Move Ring: 756/500
Total steps: 11,269

Well, that a perfect streak of walking! Once again, I realized close to midnight that I hadn’t closed my rings, got off my butt, and started walking. It’s not much, but it’s something. Such passive exercise might keep the body functioning but won’t whip it into shape. Nonetheless, it’s a decent number of steps and is far better than doing nothing at all.

Calorie Intake: 1709/1783
Fat: 28%
Carbs: 50%
Protein: 22%

I measured out 3/4 cup of strawberry greek yogurt for breakfast and added 1/4 cup of natural granola. I mixed it together so the yogurt would soften the granola a little. It felt good to feed my body with 240 calories of such wholesome food.

Lunch was another cooking creation that I made in my slow cooker yesterday. If you’re interested in my shrimp chorizo paella recipe, then click here. I split it into 4 portions, with each meal worth 474 calories. It tasted amazing, and I was thrilled to be eating food complete with all the major food groups. I had a nice 100-calorie Dove bar to finish my meal.

I had a repeat of yesterday’s meal for dinner: a portion of my homemade Thai peanut chicken served on a bed of udon noodles. It’s a damn fine meal for 674 calories.

Snacks today consisted of a mini chocolate brownie Clif bar and a packet of kettle corn Popcorners.


Week’s Reflection

My aim this week was to start cooking and eating better. This weekend, I met that goal. Caring more about what I put into my body, not just the final calorie count, is a key part of my journey. My watch is keeping my movement on track, which is exactly what I bought it for. And losing a pound this week? Yeah, that feels pretty good too!

Upcoming Week

Potential Roadblocks

Mentally fighting the winter is hard in Buffalo! There is a lot of snow on the ground and more coming. Staying active is challenging when confined to your home. The pandemic rages on, more lives are taken and changed forever. I’ll work on myself, by myself. After all, if I don’t have my back, who will?


Keep moving, keep cooking, keep counting! Progress may be slow, but I think it’s in proportion to the effort I am putting in. In some ways, it’s what makes weight loss and physical gains an attractive mission. It’s all on me. Not timing, not luck, not knowing the right person. Let’s put the effort in and work away another pound.


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