Journal

Fat to Fit: Week 24

April 26th – May 2nd, 2021

I’m coming off the back of a successful week, having dropped over a pound! I’m shaking off the effects of vaccine dose two, but I am ready to get another solid week under my belt.

My focus this week is to move more and to keep junk food to a minimum. It’s what worked last week, and it only makes sense to keep doing the same. If I do that, I hope to creep under the 180 lbs barrier that I’ve been trying to crack since Christmas. Fingers crossed! 🀞


Body Stats:

Highest Lifetime Weight: ~225lbs.
Week’s Beginning Weight: 180.8 lbs.
Week’s Ending Weight: 180.4 lbs.

Body Fat: 31.2 %
Muscle Mass: 116.6 lbs.

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Monday 26th

Workout and Movement:
Active Calories, Indoor Walk: 331 Avg. HR: 85
Exercise Ring: 50/30
Move Ring: 715/650
Total steps: 8,140

I was still feeling the after-effects of the second vaccine dose, so today was about getting my body back to feeling like itself. Therefore, the early part of the day was spent resting on the couch, watching some TV. It wasn’t until 7 PM that I felt I could put in a decent effort to close my rings.

My indoor walk was 2.63 miles, completed in 33 minutes. While my average heart rate was quite low (85 BPM), it did reach 119 BPM for the last five minutes of the walk. At this time, I pushed to give the last bit of energy I had to do something good for my body.


Nutrition:
Calorie Intake: 1471/1526
Fat: 22%
Carbs: 60%
Protein: 18%

I started the day and week off how you’d expect – with a Pure Protein chocolate peanut caramel bar. A few hours later, I had a couple of Nutri-Grain bars. In total, this brought my breakfast to 450 calories.

For lunch, I brought a portion of my chili con carne recipe with me to work. I found a bag of white cheddar PopCorners in my drawer, so I had those with my chili as I rightfully thought that they would pair nicely. Together, these came to 525 calories.

When I got home from work, I treated myself to a bag of Stacy’s cinnamon sugar pita chips – a filling and delightful snack for 200 calories.

I had a portion of Italian turkey stew for dinner, served with 90 calories of plain mashed potatoes for 296 calories. A delicious dinner, indeed.


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Tuesday 27th

Workout and Movement:
Exercise Ring: 61/30
Move Ring: 806/650
Total steps: 10,533

It was a pretty standard day for me. I ranked up around 350 move calories while I was at work, leaving me with plenty to do when I got home. Of course, it wasn’t until later that I got up and moved! I’ve taken to doing a bit of dancing while I march to get my exercise minutes. Dancing releases endorphins and increases your heart rate – so where’s the bad?

I kept moving past the “close the ring” threshold as I pursue my April challenge badge – earned by amassing 1,970 exercise minutes. However, I’m quite a bit behind, so I’ll need to step it up for the rest of the week.


Nutrition:
Calorie Intake: 1367/1526
Fat: 14 %
Carbs: 67 %
Protein: 19 %

I started the day like most others – with a chocolate peanut caramel Pure Protein Bar for 190 calories. I assume that it’s the 20 grams of protein that the bar contains that gets me through the first 3 hours of my day without hunger striking me. These are usually my busiest 3 hours at work, too – with that being the prime time to set up experiments and when I need most of my mental process to be working! Next, my colleague made a strawberry cake with homemade cream cheese frosting, and I had a slice for 150 calories to complete my breakfast. Delicious.

For lunch, I had a half portion of chili con carne with a cup of jasmine rice. Easily one of my favorite meals currently. I love eating this dish because it is hearty, warm, flavorful, and I’m proud that I made it myself!

Dinner was a portion of curried chicken Acini di Pepe for 280 calories and a bag of sea salt PopCorners. Yep, I used the chips nacho style!

I had a Nutri-Grain bar as a snack after work, and then my first ever taste of Froot Loops. I didn’t care for them too much, but a cute 100-calorie box kept my snack well in check!

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Wednesday 28th

Workout and Movement:
Active Calories, Indoor Walk: 182 Avg. HR: 84
Exercise Ring: 117/30
Move Ring: 1,397/650
Total steps: 20,046

In the pursuit of my April challenge badge, I went on a 43-minute walk around my apartment. Instead of marching in place, I walked back and forth, which drove my cats crazy. In the end, they created an obstacle course by lying in my path. Anyway, my walk wasn’t one for the record books, with my heart rate only reaching 103 BPM at its peak. Probably having to slow my pace to turn around often prevented the exercise from being taxing.

I did a lot more movement than this tracked walk today. It’s amazing how motivating I find a challenge! Pretty much offer me a badge, and I’ll do whatever I need to earn it. I set a new move record today, as well as earning my 200% move badge.

Nutrition:
Calorie Intake: 1388/1526
Fat: 14 %
Carbs: 69 %
Protein: 17 %

Typical start to the day for me, with my standard 320 calorie breakfast: a Pure Protein bar and a Nutri-Grain bar a few hours later. While eating processed food is something that I should shy away from, I find these breakfast bars a great solution to my early shift start. When you start work at 6 AM, there isn’t as much time to prepare and eat anything more substantial.

I brought a portion of a shrimp and rice dish that I threw together last week (left) for lunch. I put a bag of frozen peas and carrots into a pot and mixed in hoisin sauce to flavor the meal. It might just be something that I have cobbled together, but it tastes amazing and is filling. Not bad for 443 calories per serving.

Dinner was a simple affair – a lovely salad with rice mixed in. I take a bag of Fresh Express’s honey pecan salad kit and mix it with 2 cups of jasmine rice. Suddenly, I have two filling and flavourful meals. The best part is the meal is only 315 calories.

Due to my low-calorie meals, there was room in the calorie budget for a couple of snacks. I had a Nutri-Grain bar after getting in from work and then had a box of frosted mini-wheats for 130 calories.

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Thursday 29th

Workout and Movement:
Active Calories, Dance: 150 Avg. HR: 108
Active Calories, Indoor Walk: 511 Avg. HR: 78
Exercise Ring: 126/30
Move Ring: 1,360/650
Total steps: 19,761

I did a little dance for International dance day! To get the badge – you needed to do a dance workout of at least 20 minutes. Normally, I’d do an AF+ workout, but I’ve been enjoying dancing freestyle recently, and I wanted to do that again. So I put on some tunes, popped in my AirPods, and got my body moving. I feel slightly vindicated with my decision as I went for 30-minutes rather than 20, and I got my heart rate up to 132 BPM. I danced with my boy Gryff, and you can’t beat that.

After my dance, I needed to keep the body moving to earn that April badge. So I went for an hour march while watching television. I covered 3.85 miles which isn’t too bad for the end of the day. But, crucially, I racked up enough move calories to get my move 200% move badge for the second day in a row – which makes me proud!


Nutrition:
Calorie Intake: 1295/1529
Fat: 21 %
Carbs: 56 %
Protein: 23 %

There was nothing surprising about my breakfast choice today! As per usual, I had a Pure Protein bar to kick off my day. Then, a few hours later, a Nutri-Grain bar to take me through to lunch.

At lunch, I heated up a portion of curried chicken Acini di Pepe – a creation of mine that is only 280 calories per serving. When it came to dinner time, I had the second half of the rice and honey pecan salad that I made yesterday. That meal came to 315 caloires.

There was plenty of room in the food budget for a couple of snacks with two low-calorie meals today. First, I had a bag of Stacy’s cinnamon sugar pita chips for 200 calories, then a chocolate deluxe Pure Protein bar for 180 calories. The chocolate deluxe bar is close to being a delicious candy bar that is a great option if you are looking for protein and chocolate fix all in one!

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Friday 30th

Workout and Movement:
Exercise Ring: 94/30
Move Ring: 1,123/650
Total steps: 16,291

I needed around 90-minutes of exercise to get the April challenge badge, so I had a mission after work today. At around 6 PM, I got moving, marching, and dancing around the apartment. It was hard work to keep going, but it felt amazing to achieve this badge with a couple of hours to spare.

Additionally, I closed my move ring every day this month – so I earned a perfect month too! I may be addicted to collecting badges…

Nutrition:
Calorie Intake: 1466/1526
Fat: 34 %
Carbs: 48 %
Protein: 18 %

With a busy start to the day at work this morning, breakfast was limited to a Pure Protein bar. No Nutri-grain bar for me today! It meant that my breakfast was low on the calories scale, coming in at only 190 calories.

For lunch, I heated up a portion of Italian turkey stew with a serving of plain mashed potatoes β€” a delicious lunch for only 296 calories.

As you can imagine, by the time I got home, I was famished. First, I heated up a packet of chicken ramen noodles for 380 calories. I rounded this off with a bag of Stacy’s cinnamon sugar pita chips for 200 calories. Normally, that would be me for the day. However, after having most of my calories by 3 PM, I was hungry later and opted to heat up six chicken tenders as a mid-evening meal/snack. Combined, these three items made my post-work food total 980 calories.

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Saturday 1st

Workout and Movement:
Exercise Ring: 46/30
Move Ring: 672/650
Total steps: 7,684

With the challenge over, my stats normalized today. I didn’t do much today for my Apple watch stats until the day was winding down in typical fashion for a Saturday. At that point, I got myself moving so I could close my rings! I didn’t do anything special today – just got myself up off the couch and moved around until I’d exercised for around 45-minutes. When I’m moving like this, I always add on a little extra to account for any inconsistencies in the tracking.


Nutrition:
Calorie Intake: 1498/1526
Fat: 12 %
Carbs: 64 %
Protein: 24 %

Despite it being the weekend, I didn’t vary my breakfast much. I started off with my usual Pure Protein bar, followed by a cup of honey nut frosted flakes for 140 calories. In total, my breakfast came to 330 calories.

For lunch, I had a portion of the shrimp vegetable rice dish that I made recently. I also had 2 ounces of pepper turkey jerky, which I was sent from Texas. If you haven’t been to Buc-ee’s, then you really are missing out!

Dinner was comfort food at its best. I paired a half portion of chili con carne with around 2/3 cups of jasmine rice. I also had 2 bags of white cheddar flavored PopCorners, that I used to scoop the chili. It was an indulgent dinner, yet it still only cost me 565 calories. 😁

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Sunday 2nd

Workout and Movement:
Active Calories, Indoor Walk: 389 Avg. HR: 117
Active Calories, Indoor Cycle: 220 Avg. HR: 135
Exercise Ring: 83/30
Move Ring: 785/650
Total steps: 8,248

After a light day yesterday, I wanted to do a little more today. First, I spent 75-minutes walking to get something on the board. This walk was at a higher intensity than some others in the past – with my heart rate hitting 137 BPM during the session. It felt good to put in a decent walk; I’m glad I recorded this one so that I could appreciate how my heart rate was higher than most walks I do.

I haven’t been on my bike at all this week, and it was time to push my body and put in a solid 30-minutes of cardio! You can see from my heart trace that the ride got harder and harder as the half-hour progressed. I’m always pleased to see that I hit 150 BPM during my bike rides – indoor cycling pushes me like no other exercise.


Nutrition:
Calorie Intake: 1415/1526
Fat: 18 %
Carbs: 68 %
Protein: 14 %

Instead of having a Pure Protein bar to start my day, I had two Nutri-Grain bars instead! I know, I know. This variation is living too close to the edge. πŸ˜‚ Still, it’s a breakfast that works for me, as I can have it in two sittings like I am used to. Not a bad start to the day for 260 calories.

I snacked a lot around lunchtime. The meal itself was a decent, healthy choice: a portion of curried chicken Acini di Pepe for 280 calories. I ate this with a bag of sea salt PopCorners. Then, I had a white chocolate macadamia nut flavored mini Clif bar for 110 calories. About an hour or so later, I felt a strong chocolate craving, so I reached for a packet of frosted chocolate Pop Tart bites – 150 calories per pack. Quite the meal for 650 calories.

Luckily, dinner was slightly better. I heated up a can of creamy potato with bacon and cheese Progresso soup. To this, I mixed in a cup of jasmine rice (200 calories) to bulk up the 200 calorie soup. I find this trick works wonders when you want a bowl of soup to be as filling as steak and potatoes. I ended on a sweet note with a chocolate brownie mini Clif bar for 100 calories to round off my week.

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Week’s Reflection

I did a lot of movement this week to achieve my April challenge badge. I took the manageable approach to this by walking to earn most of those minutes. My self-assessment is that I could have worked out harder, or at least with a bit more variation, to achieve this milestone. I wish that I had mixed things up with some yoga or maybe a strength workout from Apple Fitness. Nonetheless, I moved far more than I normally do, so that is something.

Upcoming Week

Potential Roadblocks

A routine week ahead, so there isn’t any reason for not keeping on track with my journey.

Desires

I’d like to see more variation in my workouts next week. Last month, I got into a rut with walking to close my rings, and I have fallen back into this behavior. I want to try and break this cycle, as my body will benefit from doing various exercises.

I’ve done okay with my calorie intake, and my snacking has been better. However, there is always room for improvement! Maybe I could have a piece of fruit instead of a mini box of cereal as a snack? Though, I may not be ready for such drastic measures! πŸ˜‚

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Cat Corner

It’s a rough time when you’re a cat and Mum is working at the computer. There’s no cat bed, nor blanket, yet you want to settle down close by. All you can do lie on the hard desk and hope the sunbeam makes up for the inconvenience. It’s a tough life for Toodles. It really is. 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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