Journal

Fat to Fit: Week 13

February 8th – February 14th, 2021

Last week, I wrote about mental strength being the key to a successful fitness journey. It’s a trait that I lack and has been the reason for my stagnant weight loss. I am successful at not gaining weight, meeting my watch fitness targets, and keeping my daily intake within the LoseIt app’s parameters. Fundamentally, this should be enough. I fully believe in CICO; therefore, it shouldn’t matter too much as to what I eat.

I’ve never been a dieter – not once have I done a juice cleanse or only eaten fish for three days or anything of such ilk. However, I recognize that my metabolism is perhaps not average on the curve. There will have to be some personalization when you use apps and rough equations to calculate your calorie needs. I am no different.

Therefore, adjusting my daily intake is something I am considering by increasing my daily burn to create a greater deficit. I haven’t made any changes yet, but I have to consider it as it has now been three months with little progress on the scale.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 182.4 lbs.
Week’s Ending Weight: 181.8 lbs.

Body Fat: 31.6 %
Muscle Mass: 116.8 lbs.

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Monday 8th

Workout and Movement:
Active Calories, Indoor Walk: 609 Avg. HR: 85
Exercise Ring: 69/30
Move Ring: 780/500
Total steps: 11,041

After work, I came home and knocked out a 4.96-mile walk in just over an hour. I walked at a decent pace (13’25″/mile average) and got my heart rate up to 118 BPM. I am noticing that my HR isn’t rising as much as it used to, even though I am walking faster. Therefore, even if I am spending most of my exercise minutes on walking, it positively affects my cardiovascular health. I just need to increase the pace further or exaggerate the movement to continue to see these effects.


Nutrition:
Calorie Intake: 1716/1783
Fat: 18 %
Carbs: 73 %
Protein: 9 %

I had a larger breakfast than normal today – purely because there were four slices of cinnamon swirl bread left. It felt sad to leave one slice behind (I normally have three), so I toasted the lot. Along with my coffee, it meant my first meal of the day was worth 371 calories.

Lunch was all about eating the leftovers from my Super Bowl feast. Combining Annie’s shells and white cheddar with some of my chili con carne made for a great dip! Sort of anyway. Instead of using utensils to eat this, I used 2 packets of sea salt flavored PopChips to scoop the dish into my mouth. All in, the Super Bowl hanger over totaled 655 calories.

Dinner, thankfully, was a lighter affair and a classic go-to of mine: 2 cups of jasmine rice with 4 tablespoons of sweet chili sauce. It may seem like a plain dinner that isn’t the most appealing, but the flavor of the sweet chili sauce keeps your taste buds engaged β€” a filling meal for 490 calories.

I had a couple of chocolate snacks today to round off my food intake: a mini Twix and a mini Dove bar – both 100 calories each.

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Tuesday 9th

Workout and Movement:
Active Calories, Fitness Gaming, VR: 364 Avg. HR: 144
Active Calories, Indoor Walk: 139 Avg. HR: 114
Exercise Ring: 76/30
Move Ring: 788/500
Total steps: 6,870

Started my day of exercise with a decent Beat Saber session. I spent 47.5 minutes playing, reaching a peak HR of 171. I’ve been working on completing all the songs on hard, including the Imagine Dragons expansion pack that I purchased. There are a few songs that I just can’t crack! It is a wonderful exercise, though, and time moves faster when you are playing.

A little later, I took myself on a one-and-a-quarter mile indoor walk. It took twenty-five minutes, so it wasn’t fast-paced. However, I did get my heart rate up to 140 BPM, showing that my exaggerated movements are getting the heart pumping nicely.

Overall, pretty decent exercise day. πŸ™‚


Nutrition:
Calorie Intake: 1680/1783
Fat: 13 %
Carbs: 79 %
Protein: 8 %

Today wasn’t the most nutritious I’ve ever had! It started off okay, though β€” a lovely bowl of oatmeal with 1/8th of a cup of raisins. I had a mini chocolate chip Clif bar a little later, bringing my breakfast to a total of 270 calories.

I had lunch over two sessions – each involving a cup of rice, 2 tablespoons of sauce, and a piece of chocolate to end on a sweet note. The first lunch was with sweet chili sauce, and the second I flavored my rice with hoisin sauce. Chocolate option number one was a mini Twix, and chocolate part two was a mini Clif bar – chocolate brownie flavor.

For dinner, I did not mix it up. I went for my set meal of 2 cups of jasmine rice with 4 tablespoons of sweet chili sauce. I rounded it off with two mini Dove bars. All in it was 690 calories.

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Wednesday 10th

Workout and Movement:
Active Calories, Indoor Walk: 74 Avg. HR: 109
Active Calories, Indoor Walk: 414 Avg. HR: 100
Exercise Ring: 79/30
Move Ring: 797/500
Total steps: 12,180

I took a couple of walks today. The first was a short walk before work, lasting just under 13 minutes. My HR did reach 132 BPM – so I put a decent amount of effort into this short burst.

Later, I did just under 4 miles in an hour. My fastest mile was 11’53,” and my slowest was the last, coming in at 20’24”. Fair to rationalize that I was tired by the end! My heart rate did reach the peak of 135 BPM during my last mile, which is due to curling 5 lbs. weights simultaneously.

I do have 8 lbs. weights; however, I find that I can’t get many reps in with them just yet β€” something to progress to.


Nutrition:
Calorie Intake: 1904/1783
Fat: 30 %
Carbs: 52 %
Protein: 18 %

I was feeling peckish this morning and ended up having 4 slices of cinnamon raisin swirl toast for breakfast. I heated three initially, but a little while later, I had another slice. All these yummy bread products totaled 371 calories.

Sometimes, no matter how how “good” you want to be, you crave take-out. After days of threatening to order, I relented and ordered myself several days’ worth of Chinese food. You can see from the picture that it isn’t that appetizing looking. Everything is the same color! I gorged on an 877 calories feast: 1/2 serving of chicken lo mein, 2 servings of sweet and sour chicken with fried rice, an egg roll, and some french fries on the side. I felt pretty gross afterward. You have to consider if what you are eating is worth the calories, and I don’t think this meal was.


For dinner, I had approximately 2 servings of lo mein. I don’t know what possessed me, but I also had one mini Twix today too. It’s barely a surprise that I exceeded my daily calorie budget. The numbers I have entered for today probably aren’t accurate, and I could have consumed far more than I thought. Let’s hope I learn from this weak moment.

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Thursday 11th

Workout and Movement:
Active Calories, Indoor Walk: 209 Avg. HR: 96
Exercise Ring: 47/30
Move Ring: 505/500
Total steps: 6,018

I accidentally tracked this as fitness gaming on my watch, so I can’t be as detailed, and I normally am! It was 30 minutes in length, and my HR did reach 131 BPM. This was me making sure I kept my movement streak intact at the end of my workday. Nothing more!


Nutrition:
Calorie Intake: 1735/1783
Fat: 21 %
Carbs: 63 %
Protein: 16 %

After a horrendous nutrition day yesterday, I set out to right things with a solid breakfast today. Started the morning with a warm bowl of oatmeal and 1/8 cup of raisins for a sensible 170 calories begin to the day.

Lunch was a continuation of yesterday, with chicken lo mien and sweet and sour chicken. I estimate that I had around 875 calories of this food. I didn’t feel so bad after this meal despite it being the same number of calories as yesterday.

I went for a “cleaner” meal to end my day. Hit up a classic Callie meal of 2 cups of jasmine rice with 4 tablespoons of sweet chili sauce. I know that a meal like this seems boring, but I love it! Always fills me, and I don’t have that “gross” feeling I’ve had from my take-out!

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Friday 12th

Workout and Movement:
Active Calories, Indoor Walk: 259 Avg. HR: 94
Exercise Ring: 79/30
Move Ring: 906/500
Total steps: 12,747

I moved a lot at work tonight, but not sequentially enough for it to count as 30 consecutive minutes of exercise. It was a frigid night, hitting single digits. Brrrr. I came home, turned up the heat, and hugged my cats while I marched. Gryffin is 12.5 lbs., so he’s like hugging a kettlebell. Oddly, he doesn’t seem to object to being joggled around while I walk around the apartment, getting my steps. Well, for the first ten minutes, he’s fine with it. After that, I was on my own, marching on the spot to finish my 35-minute walk. With Gryff, I got my HR up to 125 BPM, which isn’t bad for the end of a working week.


Nutrition:
Calorie Intake: 1424/1783
Fat: 28 %
Carbs: 62 %
Protein: 10 %

Had my current go-to breakfast today: instant oatmeal with raisins for 170 calories. Sometimes, I had extra water so it’s a bit liquidy – others I make it so it’s more of a thick paste. I love the versatility!

Lunch was also a hitting a Callie classic: 1.5 cups of jasmine rice with 3 tablespoons of hoisin sauce. I love hoisin sauce as it has a lot of flavor. If you ever feel like it doesn’t go “far enough” on your rice – add a little hot water to thin it out. About an hour after my meal, I had a mini ice cream (like a Drumstick, but supermarket brand). Dangerous things for me to buy, honestly. The sweet addition brought my lunch to 600 calories.

You’d think I’d eat healthier after consuming Chinese food. That’s didn’t happen. For dinner, I had a French bread pizza that you cook in the toaster oven. I like this as my pizza option, as the French bread type is highly filling for 410 calories. Whereas if I ordered a pizza, I’d find it hard to stop at so few calories! I followed my pizza with another mini ice cream to complete this sacrilege Italian-themed meal. A little while later, I had a peach-flavored Dannon Light and Fit yogurt. For 660 calories, this was a fair amount of comfort food!

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Saturday 13th

Workout and Movement:
Active Calories, Indoor Walk: 261 Avg. HR: 88
Exercise Ring: 38/30
Move Ring: 638/500
Total steps: 6,959

I barely moved all day, enjoying the relaxation of the weekend. Honestly, overindulging in laziness in life. It wasn’t until 10 PM that I got off my butt and moved my body. I walked for 44’42”, which is exactly the length of one episode of Buffy the Vampire Slayer and not one second longer. At the beginning of my walk, I did curl the 5’s and did a short set with the 8 lbs. until my arms ached. During my curling session, my HR maxed at 134 BPM.


Nutrition:
Calorie Intake: 1721/1783
Fat: 23 %
Carbs: 66 %
Protein: 11 %

Weekend mornings are a lazy affair during the winter. There are no day trips that I am taking nor bike rides planned. Therefore, I had my breakfast in two parts. Both had the same menu: 2 slices of cinnamon raisin toast with a cup of coffee. In total, this double breakfast cost me 371 calories.

Lunch featured a salad! I know. Wow. Salads are a common feature in the diet of most healthy people. Yet, I rarely have them. It’s nothing to do with not liking them; it’s just I go to the supermarket too infrequently to have nice fresh greens around. I enjoyed a Fresh Express avocado caesar salad – for 340 calories. I love these salad kits, as they have good texture, flavor, and it’s a lot of eating for the calories. I felt that I had enough calories remaining to follow that up with another mini ice cream – they’re 180 calories each.

For dinner, I enjoyed a serving of my chili con carne with a cup of jasmine rice. This is a large meal for 600 calories, and I did eat it slowly! I followed this up with 150 calories of banana pudding (made with 2% milk).

For snacks today, I had a raspberry-flavored Dannon Light and Fit yogurt (70 calories). I love a good pot of yogurt!

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Sunday 14th

Workout and Movement:
Active Calories, Indoor Cycle: 80 Avg. HR: 142
Exercise Ring: 34/30
Move Ring: 533/500
Total steps: 4,597

I achieved quite a bit of exercise minutes and movement calories from doing housework throughout the day. Nothing like dusting, laundry, vacuuming, and bed-making to celebrate Valentine’s Day :). I wanted to close my rings by doing something a bit different than walking on the spot. So, I got my lazy butt on the indoor bike that I stare at every time I am on the couch. I had moved it to encourage a bit more cycling, but that hasn’t materialized just yet. There is time before Spring, but I need to get my legs ready for cycling along the Erie Canal.

My first cycle in a long time lasted only 11 minutes. Yes, 11 short, though agonizing minutes. My spin bike wasn’t set to a high resistance, rather a nice cruising setting, but that didn’t stop the pain. I reached 157 BPM and held it steadily there for several minutes. It was difficult and showed me the importance of mixing up my exercises and pushing myself to get deeper into my fitness program.


Nutrition:
Calorie Intake: 1696/1783
Fat: 20 %
Carbs: 61 %
Protein: 19 %

I had a remote brunch with a friend of mine today. We bought each other silly gifts to open during brunch to make the day seem a little less sad. πŸ˜‰ I made an epic breakfast to mark the occasion. I created a breakfast omelet with 2 large eggs, 45 grams of turkey bacon, and 2 chicken, apple, and maple breakfast sausages. To increase the epic nature of my meal, I had it with 2 slices of toast. All in, this was a 523 brunch spectacular!


Lunch needed to be lighter after a meal like that! In fact, I basically had breakfast for lunch, with a packet of oatmeal with raisins accompanied with a peach Dannon Light and Fit yogurt. I also treated myself to a mini Dove chocolate bar for 100 calories.

Dinner was a delightful homemade meal of chili con carne and 1.25 cups of jasmine rice. I added a dollop (1/4 cup) of plain non-fat Greek yogurt on top for a bit of creamy indulgence. It came to 693 calories total.

I had sufficient space in my calorie budget to enjoy a hot chocolate to end another cold week. I had Land o Lakes Mint Chocolate hot cocoa mix. It’s 140 calories, but wow, I love that drink.

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Week’s Reflection

I always see room for improvement when I reflect on my week. Easy enough to see moments where I could have trained harder (or at all), eaten better or less. That’s the point, really, to take a pause and see where I went off course, where I can tweak a habit or two.

This week, I see that movement is a big nemesis for me. I once again did the bare minimum to close my rings. Yes, I did close them, and I thank my watch for making me move at all. It’s not enough, though. Not if I want to be fit and strong.

I made a mistake with getting take out this week too. Not in getting take out, just on what and the amount I ordered. As soon as I went to the supermarket and made food, my diet improved drastically. There’s a lesson there… have food in the house and keep up the meal prep!

Upcoming Week

Potential Roadblocks

Nothing much is happening in life right now. There are no work events, birthdays, or big life events to celebrate! It makes staying on a fitness journey a bit easier. Anyone else wondering why they were eating birthday cake after someone blew on it? Seriously though, there are no mitigating circumstances to make things difficult for me in the near future.

Desires

I’d really like to see my weight start to drop off. I know that I made some poor decisions this week (Chinese take out), so I don’t deserve to be rewarded with a loss on the scale. However, I am staying in the CICO parameters, and I would have expected the numbers to be working in my favor right now. Must keep up the discipline and keep trying to make the best decisions possible.

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Cat Corner

Last week, I shared a picture of Gryffin, and this week I want to showcase my baby, Toodles! She is 3 1/2 now. One of her favorite things is to sleep on a fluffy blanket near me and snore her little head off. Aww. α“šα˜α—’


Amazon Link

If you want to support my blog at no cost – shop on Amazon using my link! As an Amazon associate, I get a tiny kickback for ANYTHING you buy – and it doesn’t cost you a cent. 😊

Thank you for your support! πŸ€—

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