Journal

Fat to Fit: Week 18

March 15th – March 21st, 2021

I might be 18 weeks into the process, but it only now that I feel that I am getting to grips with my new lifestyle. The shift to working days has had a massive positive effect on my mood, and it has already made eating well and exercising frequently easier. Last week was the closest I have come to the ideal of late, and I see that was due to all the things I have learned in these past few months.

Of course, I’d love that I was 10 lbs down if at this point, but that hasn’t happened. I haven’t done enough to earn that. Everybody is different; each metabolism works differently. If you’re like me, you might be frustrated at not seeing results quickly. I’ve taken my time, made tiny adjustments, and these tweaks are having a positive effect.

The scale might not be showing it, but I have lost inches around my waist. I am down another notch on my belt! Most importantly, I finally see a change in attitude toward food ā€” specifically, snacks. I don’t need them. Their taste is fleeting; my life won’t be better from eating Dove chocolate. However, it could be better by not. Here’s to week 18!

Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 181.0 lbs.
Week’s Ending Weight: 180.6 lbs.

Body Fat: 31.5 %
Muscle Mass: 117.4 lbs.

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Monday 15th

Workout and Movement:
Exercise Ring: 61/30
Move Ring: 735/650
Total steps: 9,244

I didn’t log an official workout today. However, I can see from my stats that I racked up some exercise minutes close to bedtime. Most of my stats, though, came from walking around the lab at work. I can rack up quite a few steps in the course of my shift. I was shattered after not getting sufficient rest over the weekend, so I’m pleased to have gone above and beyond the bare minimum today.


Nutrition:
Calorie Intake: 1529/1533
Fat: 7 %
Carbs: 71 %
Protein: 22 %

Another working week, another grab and go breakfast. Though, I’m not complaining about getting to start my day with a cinnamon raisin bagel for 280 calories. It’s one of the easiest things to eat in the car, and it keeps me full for hours. I don’t crash much from the sugar content either, which is why I stick to it day-in-day-out. A few hours into my shift, I had two mandarins, totaling 80 calories.

Lunch was a delicious portion of my chili con carne with 3/4 cup of rice. I love meal prepping and just selecting a container from the freezer for lunch. It ensures I eat right and don’t grab something of convenience from a local restaurant. It saves money and my health!

I had a 300-calorie portion of a creamy chicken dish I prepared a couple of weeks ago for dinner. The recipe needs some tweaking, but it was chicken and veggies, using plain Greek yogurt as the thickening agent. The dish didn’t quite work, though it tasted good. I’ll keep at it! I served the chicken with a cup of jasmine rice for 200 calories and rounded dinner off with a Dannon Light and Fit peach Greek yogurt.

I had plenty left in the daily calorie budget for an evening snack. I opted for a Land O Lakes hot cacao and a 100-calorie Dove chocolate car.

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Tuesday 16th

Workout and Movement:
Exercise Ring: 30/30
Move Ring: 715/650
Total steps: 9,027

Another day without a proper workout logged. However, like yesterday, I walked a lot right before bed to get my 30 exercise minutes! It’s not much, but I am feeling the effects of getting up at 5:15 AM this week. The clocks springing forward have made it harder, with the world being pitch black when I leave the house. It doesn’t help that it’s freezing cold either!

Fatigue has far-reaching effects too. I need a nap when I get home from work, which makes me sluggish afterward, too. Then, before I know it, it’s dinner time, and I’m always tired after eating. Also, no one exercises right after eating. Does it sound like I am making excuses? I feel like I am. Perhaps I’ll just move on…

Nutrition:
Calorie Intake: 1477/1533
Fat: 10 %
Carbs: 68 %
Protein: 22 %

Breakfast might be the most important meal of the day, but it’s the one that involves the least thought for me. I literally get a sleeve of bagels to get me through the week or buy a box of protein bars. I’m working through my current bagel supply, so another cinnamon raisin bagel for me.

After getting things sorted in the lab, I drank my coffee and enjoyed a couple of mandarins for 80 calories. I was still feeling hungry, and knowing I wouldn’t be having lunch until a little later in the morning, I ate a Soylent Squared bar to tide me over. I only have a few of these remaining, and they need to be used up!

For lunch, I had a truly delicious and satisfying meal. While meal prepping, I ran out of 2-section containers, meaning that I had a third section I needed to fill with something! I obliged and cooked a pack of steamable broccoli and cauliflower that I had in the freezer. I sprinkled a little garlic salt on top for a hint of seasoning and flavor. Along with a half portion of my chili con carne and a portion of plain mashed potatoes, my meal came to 374 calories.

For dinner, I served myself a portion of the creamy chicken vegetable dish that I had last night too. Along with a cup of jasmine rice, the meal came to 503 calories.

For a 140-calorie snack, I had a cup of sliced strawberries with 1/2 cup of Chobani blended strawberry Greek yogurt.

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Wednesday 17th

Workout and Movement:
Exercise Ring: 31/30
Move Ring: 669/650
Total steps: 7,770

My new work schedule is having major effects on my energy this week. During the course of my shift, I am racking up between 350-400 move calories, and today was no different. I like that my daily goal of 650 move calories means I have to do something above and beyond to close that ring on a given day.

Around 6 PM, I started doing little bursts of dancing around my house. What? Don’t act like that’s weird. Put on an upbeat track, grab your cat and make it dance with you. My last song was right before bed to seal the rings for the day. If you’re curious, Gryffin was the best dancer, which means he squirmed the least.

There is a pattern developing this week. One that makes me glad that I have an Apple watch SE with a challenge to close my rings each day. Without it, I wouldn’t be burning calories and keeping active.



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Nutrition:
Calorie Intake: 1490/1533
Fat: 21 %
Carbs: 62 %
Protein: 17 %

Started my day as I have every other this week – with a cinnamon raisin bagel that I guzzled in the car. Eating like this reverts me back to the mindset that food is fuel and not an experience. When eating breakfast on a workday, I suppose that’s how it should be viewed. I supplemented my bagel with two mandarins and a citrus berry Soylent squared bar. All in, this multi-phase breakfast came to 480 calories.

Last week, my work tried to kill me with pizza. This week their weapons of choice were chips, bread, and cookies. Look at the spread they put out for St. Patrick’s Day (left)!

I caved and ate a bag of sea salt and vinegar Kettle chips. I was pleased with this 150-calorie choice. Then, I shared a packet of Chips Ahoy! cookies with a colleague, adding another 55 calories to my day! Glad I resisted having more – there was a time in my life where I would’ve had a lot more.

Thankfully, the lunch I brought was identical to yesterday, meaning it was low in calories! A cup of plain mashed potatoes went beautifully with a 1/2 serving of chili con carne and the 1 1/2 cups of steamed broccoli and cauliflower.


Dinner was limited to a main course only, as all snacking and dessert calories were used at the work Smorgasbord. Luckily I had a filling Asian-inspired turkey orzo dish at the ready! This slow cooker recipe combines ground turkey, celery, shredded carrots, bell pepper, mushrooms, orzo, bouillon, and hoisin sauce. The hoisin gave the dish a sort of beige complexion that kills the aesthetic somewhat, but it’s delicious and filling. For 430 calories, I was satisfied for the night.

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Thursday 18th

Workout and Movement:
Exercise Ring: 31/30
Move Ring: 657/650
Total steps: 8,176

I didn’t do a formal workout tonight after work, but I did do several sets of exercises to keep my body toned. I did a set of sit-ups, push-ups from the knees (still working on a full push-up – it’s a goal I’m working toward), jumping jacks, and a lot of stretching. I did this a few times until I closed my rings. It’s not much of a circuit, I know – but still better than nothing!


Nutrition:
Calorie Intake: 1500/1533
Fat: 22 %
Carbs: 57 %
Protein: 21 %

I am a creature of habit, especially when it comes to food during the workweek. Unsurprisingly then, I had a toasted bagel, two mandarins, and a chocolate brownie Soylent bar before lunch. It’s a lot of food, but I need the energy during the workday. 460 calories later, and I am ready for lunch!

I had my Asian-inspired turkey orzo dish for both lunch and dinner, at 430 calories per serving. There were enough calories left in the day for an ice cream treat. I obliged and had a lovely mini ice cream cone (like a Drumstick) for 180 calories.

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Friday 19th

Workout and Movement:
Exercise Ring: 40/30
Move Ring: 676/650
Total steps: 7,619

Nothing special the add to my movement category today. I walked around the lab a fair bit during my experiments, racking up close to 450 movement calories before I got home. After dinner, I marched around my apartment to hit my 650 calorie target.


Nutrition:
Calorie Intake: 1545/1533
Fat: 14 %
Carbs: 66 %
Protein: 20 %

Not much variation in the food I consumed to start my day today either! A gorgeous cinnamon raisin bagel filled me as I began my morning. I wasn’t feeling too hungry today, so only two mandarins were needed to get me comfortably through to lunch. Therefore, my breakfast had a lower calorie count of 360 today.

For lunch, I had my final portion of my Asian-inspired turkey orzo dish. I will work on this recipe a bit, but I can’t recommend orzo enough. It is filling and versatile – try it in your cooking sometime soon if you don’t already!

For dinner, I had a bit of a slumming it dinner, reaching for a box of Annie’s shells and white cheddar. I unapologetically ate the whole box, costing me 675 calories. I ran out of milk a while ago, so I used water to make the sauce, and I couldn’t discern any difference. I followed my comfort food up with a Dannon Light and Fit raspberry Greek yogurt for 80 calories. It put me over the budget by a few calories, but I think that’s okay.

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Saturday 20th

Workout and Movement:
Exercise Ring: 65/30
Move Ring: 690/650
Total steps: 7,588

Finally hitting the weekend, so it’s fair to expect that I would do a workout. Alas, that didn’t happen. Instead, I racked up steps and ring points by cleaning my house. You get a fair bit of exercise from vacuuming, scrubbing the cooker, and polishing the woodwork. I like this sort of physical activity – where you are achieving something simultaneously. It might not be hard work like construction or farming, but it’s something.

Later in the evening, I did 5-minute bursts of walking jogs to close out my rings. They weren’t long enough to track, so I don’t have any data on them. By the fact my exercise ring hit an hour, I know that my HR was higher during my moment today, or it wouldn’t have been classed as an exercise by the Apple programming gods.


Nutrition:
Calorie Intake: 1537/1533
Fat: 26 %
Carbs: 59 %
Protein: 15 %

It’s the weekend, so a chance to give a little more thought and time to breakfast! So, I had a bagel… I’m joking! I had a delicious bowl of oatmeal with 1/8 cup of raisins for 170 calories. I am not used to eating two breakfasts in a sense, and it has resulted in me feeling hungry by mind-morning. I reached for a 190-calorie chocolate peanut caramel pure protein bar to quell that hunger. I hadn’t had this flavor before (I think it’s new), and I fell in love immediately. I do not like peanut butter, but this is more like a Snickers, which I do like. Have it for breakfast or as a dessert, whatever works for you!


A warm, 200-calorie portion of chili con carne was the central feature of my lunch, accompanied by a cup of jasmine rice (~200 calories too). Meal prep for the win! I love being able to grab something from the freezer and pop it in the microwave.

Tonight, I fancied a bit of junk food, so I reached for a French bread pepperoni pizza. While it may not be the healthiest 410 calories I have consumed, it’s by far not the worst. French bread pizzas have a lot of eating in them, which helps me feel like I have had a lot to eat. Whereas with a conventional pizza, hit me with a few more slices, please! I followed my pizza up with a bag of spicy queso PopCorners for 120 calories.

With plenty of calories left in the day, I ended my Saturday with a treat. I paired a Land O Lakes hot chocolate with a 100-calorie Dove chocolate bar. It may not have been the most nutritious use of calories, but it was delicious.

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Sunday 21st

Workout and Movement:
Exercise Ring: 55/30
Move Ring: 693/650
Total steps: 7,947

I barely moved all day. It wasn’t until 9 PM, and I realized my rings were severely anemic, that I got up and did something. I didn’t go into this session with a plan, just to keep moving until I’d burned enough calories to see the pink ring closed.

I started with some marching, then performed lunges. I grabbed my weights and went through a series of arm exercises, including overhead presses, backward rows, bicep curls, and tricep extensions. I walked some more before hitting the floor to do some sit-ups and push-ups from the knees. I tried a proper push-up, but I can only do one, and then I don’t have the strength to push myself up! I will get there. I was back to walking before hitting the deck again for some lovely stretches to get my body ready for another week.


Nutrition:
Calorie Intake: 1564/1533
Fat: 36 %
Carbs: 44 %
Protein: 20 %

I went over my budget by a little, but it started out on the right track. Breakfast was a 170 calories – a packet of instant oatmeal with 1/8 cup of raisins ā€” a decent, healthy start to the day.

I ordered Indian food twice in recent weeks due to the amazing butter chicken I discovered at a local restaurant. To be “good,” I bought a jar of butter chicken sauce at the supermarket to make the dish at home. Lunch turned into a 700-calorie feast with 1/4 lb of chicken, 0.6 cups of Patak’s butter chicken sauce, 2/3 cup of jasmine rice, and garlic naan from Trader Joe’s.


Despite spending my day meal prepping, I fancied what my mum refers to as a “trash tea.” That is, take something out of the freezer, pop it in the oven, and voila, dinner. All I really wanted was some chicken tenders and a tablespoon of mayonnaise to dip them into. I had nine tenders for 600 calories. My dinner choice did take me over the desired calorie count for the day, but sometimes that happens. I’m still even for the week – gotta remember to see the big picture sometimes.

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Week’s Reflection

Welp, this week was a first for me – not logging a single official workout. I know I did some walking and improvised routines during the week to close my rings, but it’s a big step back from last week. I can somewhat accept not putting as much effort in during the week, but not doing something over the entire weekend is close to heinous. Sure, I made up some routines to keep myself in shape, but I could’ve done more. When I go freestyle, I’m not pushing myself as hard as following a set program. It’s too easy to find a stopping point when things get a bit tough. Essentially, I recognize that this week, I took the easy way out.

Upcoming Week

Potential Roadblocks

Another quiet week is planned here in Buffalo. The weather isn’t conducive to outdoor activities (at least by my standards), so I will have to find ways to keep moving indoors.

Desires

Get exercising again! I will not improve my cardiovascular health or strength by walking now and then to close my rings. That’s not the say that walking isn’t an excellent exercise. I know it is. Walking is what has got me to the point I am at. I need to step it up now (no pun intended) if I want to continue to see improvement.

A statement such as above shows how far I have come. I feel disappointed in myself for not doing a bike ride, a yoga workout, or doing a session of Ring Fit Adventure. A few months ago, I’d be satisfied with my calorie burn alone.

Meal-wise, I did pretty well, only eating “junk” food at the weekend. I got in some pretty great meal prep, so I keep on going in this manner, and my body will thank me for eating home-cooking rather than living off “trash teas!”

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Cat Corner

When you both want to sleep on the shelf, but there isn’t quite enough room… Raven and Gryffin find a way. šŸ¤£į“šį˜į—¢


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2 comments on “Fat to Fit: Week 18

  1. I don’t do well when I wing my workouts either. I need a plan to follow, otherwise I feel like I walk away unaccomplished.

    Like

    • Callie B. Scott

      That’s a good way of putting it – unaccomplished. Didn’t realise that was what I was feeling!

      Liked by 1 person

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