Journal

Fat to Fit: Week 20

March 29th – April 4th, 2021

The long hard winter is almost over now that April is upon us. With better weather, combined with the country-wide rollout of the vaccine, it seems that life is slowly awakening again.

However, not much is changing in the short-term for me and my weight loss journey. I must remain focused on finding the right CICO balance to see results and all my efforts and adjustments come to fruition.

I am a patient person, and I will keep going for another week, hoping to see some results!

Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 180.8 lbs.
Week’s Ending Weight: 181.2 lbs.

Body Fat: 31.6 %
Muscle Mass: 117.6 lbs.

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Monday 29th

Workout and Movement:
Exercise Ring: 37/30
Move Ring: 661/650
Total steps: 8,090

Starting the week off by closing my rings through constant movement throughout the day. I’ve noticed an uptick in the number of steps I amass during the day since moving to the first shift. I think this is partly due to having more energy and wanting to walk around a lot more. The rest is probably due to the team spirit and constantly having team members to help. Without it being a conscious effort, I’m in the lab more just to help out.

To close my rings, I did some marching while watching television. I just kept going until I hit that magic 650 move number and then quit for the day. That mentality is the reason I upped my move goal a few weeks ago – I knew I’d push myself to meet it if nothing more. I may consider increasing it further if I don’t see a downward trend in weight soon.


Nutrition:
Calorie Intake: 1248/1533
Fat: 15 %
Carbs: 69 %
Protein: 16 %

I’ve taken to eating a Pure Protein chocolate peanut caramel bar for breakfast in the car at the moment. I have found that it keeps me feeling full during the first 3 hours of my shift before feeling the hunger pangs. Then I need something else around 9 AM, and today I reached for a chocolate chip mini Clif bar. All in, my breakfast came to 290 calories.

I had a portion of my vegetarian orzo casserole with 2/3 cup of jasmine rice for lunch, totaling 262 calories. The casserole is low in calories and having it for lunch always leaves me plenty of room in the budget for dinner.

I didn’t meal prep over the weekend, so I had to make something for lunch this week. I made a simple pasta dish that is a throwback to my student days. I mixed a jar of pasta sauce into a box of bow tie pasta. To bulk it up, I added in a bag of frozen peas and carrots. I split it into four servings, each worth 456 calories.


I am a chocolate addict, and my latest attempt at having some chocolate without it derailing my mission is brownie brittle! They come in 120-calorie packs and are delicious, and require a fair amount of eating for what they are. I had a pack when I got home and another after my dinner for 240 calories total.

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Tuesday 30th

Workout and Movement:
Exercise Ring: 41/30
Move Ring: 789/650
Total steps: 11,589

I may not have logged an official workout today, but I am pleased with the number of calories I burned during the day. Going back to my Fitbit days, I usually felt better when I hit 10,000 steps, and that mentality reverberates to this day. Therefore, I feel like it was a solid day after racking up these many steps.

Most of my exercise minutes came later in the day – I’m not getting the minutes walking back and forth to my car like I used to. I can assume that this is because I am fitter, and walking doesn’t raise my heart rate like it used to!


Nutrition:
Calorie Intake: 1303/1533
Fat: 13 %
Carbs: 69 %
Protein: 18 %

Breakfast is fairly standard at this point. Can’t fault my protein bar with a 100-calorie snack a few hours later to set me up nicely for the day. Getting a solid breakfast for under 300 calories is keeping me on track right now.

For lunch, I enjoyed a portion of the bow tie pasta that I made last night. It’s a larger lunch than I’ve been eating recently, and it meant that I didn’t need a snack when I got home after work, which I have been doing recently.

Dinner was a last-minute creation based on what I had in my cupboard! I mixed together 300 calories of udon noodles, a cup of shredded carrots, and 1 1/2 cups of broccoli (left). I added in some seasoning for flavor. All in, an amazing, filling dinner for 427 calories.

I had a bag of white cheddar PopCorners as a 130 calorie snack today.

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Wednesday 31st

Workout and Movement:
Exercise Ring: 32/30
Move Ring: 776/650
Total steps: 11,789

Last day of the month, and I wasn’t allowing my perfect month to slip through my fingers! Consequently, I got my butt moving before bed to close my rings. I wasn’t walking per se; it was more of I wouldn’t allow myself to sit down for the last hour before bed. I reached for my weights and did a few sets focusing on the arms and compound moves with squats. Thinking back, I should have just loaded up a real workout on my app – it did the work to earn it after all!!

I closed all my rings each day and earned a perfect month (though only move ring counts for this), and I completed my March challenge, which was to close all my rings each day. I’ve been hard on my movement recently, but when I see that I had a perfect month, I realize how far I have come. I used to maybe get 2,000 steps on a weekend day. Such stats are far behind me.


Nutrition:
Calorie Intake: 1466/1533
Fat: 25 %
Carbs: 57 %
Protein: 18 %

Driving through the dark Buffalo roads at 5:30 AM, munching away on a Pure Protein bar. The slickness of the caramel holds my attention to what I am feeding my body with. It’s delicious and filling; 190 calories well spent. I added 100 calories to my breakfast via chocolate chip mini Clif bar. šŸ˜Š

Lunch was another portion of my bow tie pasta in tomato sauce. I am a huge fan of pasta, and I could eat 800 calories of it no problem. This is why meal prep is important for me! I enjoyed my 456 calorie lunch, happy that it included vegetables!

For dinner, I turned to my freezer and a couple of items from Trader Joe’s. I had a shrimp burger (remember when I lived off of those?) for 90 calories and paired it with cauliflower gnocchi. The entire bag of gnocchi was a mere 330 calories, yet it felt like a lot more. For 420 calories, I felt like I had enjoyed a highly satisfying dinner.

There was plenty of room in the calorie budget for a couple of snacks today. In the mid-afternoon, I had a bad of Stacy’s cinnamon pita chips for 200 calories. This is a new snack for me that I found during an Amazon Subscribe & Save search. I love them – so filling, flavorful, and one bag is enough! I rounded off my day with a 100-calorie pack of almonds.


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Thursday 1st

Workout and Movement:
Active Calories, Indoor Cycle: 702 Avg. HR: 154
Exercise Ring: 81/30
Move Ring: 1,173/650
Total steps: 6,342

A new month, a new Apple challenge to complete. This month, I was set the whopping task of accumulating 1,970 exercise minutes – equating to 65 minutes per day. A hard month lies ahead.

Set me a challenge and I’m gonna go for it. So, I started April strong with over an hour on my bike to rack up some minutes. From my stats (left), you can see that this was a hard cardio session and one that I am proud of. I didn’t intend to ride for over an hour – it ended that way after convincing myself that I could go another five minutes or push to get the active calories to a round number. Little things like that elongate the workout. You can see from the trace where I had to get water because the sweat dripped off me: great ride and a fantastic start on that April challenge.


Nutrition:
Calorie Intake: 1630/1533
Fat: 14 %
Carbs: 66 %
Protein: 20 %

The first half of my day was exactly the same as yesterday – a Pure Protein bar and a mini Clif bar for breakfast, followed by a portion of my bow tie pasta for lunch. I came home and had a few Dove Chocolates as a post-work treat. I ate too many of them due to a miscalculation šŸ˜£. That’s what put me over my budget, but thank goodness for that bike ride to balance things out a bit!

A portion of my chili con carne was on the books for dinner. I eat a lot of this dish, and it has yet to feel tiresome. I had it with a bag of spicy queso PopCorners. My take on nachos, I suppose! In total, my dinner was 524 calories.

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Friday 2nd

Workout and Movement:
Active Calories, Indoor Walk: 348 Avg. HR: 111
Exercise Ring: 67/30
Move Ring: 862/650
Total steps: 11,448

Two days ago, you couldn’t see Lake Erie from my work. Today, the skies were clear and sun-kissed the buildings beautifully as the day began. The view brought a smile to my face and made me ready for the weekend.

I wanted to get some exercise minutes under my belt toward to April challenge, so I went on a 55-minute energetic walk around my apartment. I’m trying to move more as opposed to marching in place like I have done historically. It works your muscles in different ways, and it’s good to mix things up. I got my HR up to 141 BPM through exaggerated movements. My average pace was 20’15″/MI. Not too shabby a way to end the week.


Nutrition:
Calorie Intake: 1534/1533
Fat: 20 %
Carbs: 60 %
Protein: 20 %

My breakfast has been working beautifully for me, and I saw no need to change it for the final workday of the week. For 290 calories, I get two breakfasts, and I am not feeling hungry during my workday at all. A protein bar kicks my brain into gear – which is good for sciencing (technical term). My second breakfast (mini Clif bar) keeps everything ticking along until lunch!

Lunchtime was chili time! A serving of my chili con carne hit the spot and kept my CICO on track. I don’t know why I enjoy chili so much – it wasn’t something I grew up with. Perhaps it’s knowing that it is full of good food and I feel satisfied every time I have it.

I discovered that I had a bag of Thai vegetable gyoza for Trader Joe’s in my freezer and thought that sounded like a nice change of pace for dinner. They were easy to make – a little coconut oil spray to fry the outsides and add some water and cover to steam cook them. In just a few minutes, I have a wonderful 480 calorie meal.

The remaining calories I ate today were milk chocolate Dove promises. I thought that I could have one or two a day – not keep eating them until I’d eaten my way to the budget. Oh well, at least I didn’t overconsume on calories today!

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Saturday 3rd

Workout and Movement:
Exercise Ring: 68/30
Move Ring: 658/650
Total steps: 8,809

All my movement came in two bursts today – one just before noon, and the other was around 7 PM as I got started on closing my rings. During the first wave, I was walking to get the first dose of my vaccine! I had intended to walk around Niagra falls afterward, but the weather was miserable so I had to nix that plan.

Session two was when I finally got moving properly for the day. Once again, I put the television on and casually exercised to my show. I performed some weight work, including compound movements with squats, lunges, and overhead presses. Thought I should get some training done in case my arm hurt tomorrow.

I got most of my minutes through some light jogging on the spot. As this wasn’t a structured workout, more like just doing what I felt like, I didn’t track it, so I don’t have good stats to share. Either way, I got my heart pumping and pleased to have earned over an hour of exercise for the day.


Nutrition:
Calorie Intake: 1565/1533
Fat: 15 %
Carbs: 64 %
Protein: 21 %

My taste for a protein bar to start my day has extended to the weekend! I rise early on the weekends – usually by 6 AM, so I am looking for breakfast before 7 AM. Unsurprisingly, I am hungry by mid-morning and go looking for something else to munch on. Today, I had a second Pure Protein bar – chocolate deluxe flavor. Both bars brought my breakfast to 360 calories.

I had lunch after my housecleaning, and I was feeling famished afterward. I went straight for comfort food and made a box of Annie’s shells and white cheddar for lunch. I make it with water (no milk or butter), and the entire box is 675 calories. I ate the whole thing in two sittings.

Dinner needed to be a lighter affair, and I opted for two packets of instant oatmeal with 1/4 cup of raisins. I loved this dinner; delicious and filling for 350 calories. I rounded my day off with some Dove milk chocolate.

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Sunday 4th

Workout and Movement:
Exercise Ring: 39/30
Move Ring: 515/500
Total steps: 6,305

No, it’s not a typo – I set my movement goal to 500 for the day. I woke up feeling groggy and couldn’t shake the sluggish feeling all day. Fatigue. A side-effect of the vaccine. My arm hurt a bunch too. So, I took it pretty easy today, allowing my body to make its antibodies. All of my movement was from forcing myself to walk. It was a struggle to get the 500 move calories; thus, I don’t regret changing my goal. Nor do I feel that it was cheating!


Nutrition:
Calorie Intake: 1511/1533
Fat: 21 %
Carbs: 67 %
Protein: 12 %

If you were reading my blog around Christmas, you’d remember that I ate chocolate biscuits for breakfast. I fooled myself into thinking it was okay as I was staying on budget, but I’ve evolved since then – except for today when I had Dove milk chocolate for breakfast today. Pretty shameful 360 calories I consumed there.

For lunch, I had 376 calories of Trader Joe’s Thai vegetable gyoza and 100 calories of BBQ Bold and Crunchy PopChips. For dinner, I had another box of Annie’s shells and white cheddar. Fair to say it was a poor nutrition day, but I stayed on budget. šŸ˜‚

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Week’s Reflection

I cannot complain about my exercise effort this week. I am proud of that bike ride and shoes how hard I can push myself. I have made good progress on my monthly challenge, and I am set up well to earn it this month.

My diet was solid, except for the chocolate I ate and the slight derailment over the weekend. I know I can do better. I need to plan my weekend meals as effectively as I plan my weekday ones. If I do that – I’ll be set up for success.


Upcoming Week

Potential Roadblocks

My chocolate addiction has come back to haunt me! I thought getting a lower-calorie option would help me (opting for 40-calorie pieces rather than 100-calorie bars), but it’s far too tempting to have in the house. I need willpower and control, or I’ll destroy my CICO mission.

Desires

I want to keep exercising – racking up the minutes toward my April challenge. If I am earning near an hour a day, then I should feel the benefits of that after a month.

My second desire is to not eat ALL the chocolate. šŸ˜³

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Cat Corner

Toodles was having a hard day and begged me for naptime after work. When you look at that face – how can you resist??? šŸ’–į“šį˜į—¢


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. šŸ˜Š

Thank you for your support! šŸ¤—

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2 comments on “Fat to Fit: Week 20

  1. I cannot resist cuddly cats! šŸ™‚

    Liked by 1 person

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