Journal

Fat to Fit: Week 25

May 3rd – May 9th, 2021

The end of April challenge pushed me last week – trying to rack up the last of the exercise minutes I needed to earn the badge. In conjunction with keeping my calorie intake in check, these efforts led to a drop in weight. I’m hoping that by the end of this week, I can creep below 180 lbs. for the first time since Christmas. I’m so close!

Body Stats:

Highest Lifetime Weight: ~225 lbs.
Week’s Beginning Weight: 180.4 lbs.
Week’s Ending Weight: 179.2 lbs.

Body Fat: 30.9 %
Muscle Mass: 116.4 lbs.

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Monday 3rd

Workout and Movement:
Active Calories, AF+ Yoga: 137 Avg. HR: 107
Exercise Ring: 42/30
Move Ring: 662/650
Total steps: 5,728

The average heart rate for this yoga workout is deceiving. It looks like it was an easy 30 minutes of balancing and stretching. However, that’s not what you get with Dustin, even if it is to a chill vibes playlist.

Dustin’s flows start slow, lulling you into a sense of ease through stretching and slow transitions. As the flow progresses, however, you can find yourself jumping into poses, or the changes are so fast that it’s a cardio workout. He pushed me today, and I am grateful for that. It was enough to earn my yoga record too!


Nutrition:
Calorie Intake: 1530/1526
Fat: 18 %
Carbs: 61 %
Protein: 21 %

Started my week off in a normal fashion by consuming a chocolate peanut caramel Pure Protein bar (190 cals). It usually sustains me from 6 AM – 9 AM, at which point I get somewhat peckish. I had part two of my breakfast just after 9 AM – a Nutri-grain apple and cinnamon bar for 130 calories.

For lunch, I heated a homemade creation – curried chicken Acini di Pepe – for a mere 280 calories. It’s a great dish that combines protein, vegetables, and carbs all in one. It’s the sort of food I love to bring to work, as it is a complete meal that I can eat with a spoon. I followed my entre up with a 100-calorie mini Clif bar.

After a light food day at work, I came home feeling the need to eat! I dug through my freezer and found that I still had scallion pancakes in there. I heated one in a pan and dabbed it with some kitchen roll to remove the oil – all in all, a substantial snack for 210 calories.

For dinner, I went for an Italian theme: gnocchi with meatballs in a spaghetti sauce. I’ve wanted to eat my gnocchi for a while, but as it is a calorific item, I haven’t had the budget for it. Today was the day, though. I combined 440 calories of gnocchi with a couple of turkey meatballs from Trader Joe’s (100 cals) and half a cup of Top’s meat spaghetti sauce (80 cals). It was a fabulous meal for 620 calories.


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Tuesday 4th

Workout and Movement:
Active Calories, AF+ Yoga: 109 Avg. HR: 114
Exercise Ring: 45/30
Move Ring: 652/650
Total steps: 7,280

Once again, yoga with Dustin is not the chill vibes that it first seems. He starts you off slow, so you can work on obtaining the correct form and transitions. You can see from my heart rate trace that he pushed me hard at times. These HR spikes tend to happen when I do many downward dogs and planks in a row. I’m still working hard to build up my upper body strength, so anything that heavily targets the shoulders is a real workout for me.

On a side note, I love Dustin. His voice, energy, and enthusiasm make him one of my go-to instructors.


Nutrition:
Calorie Intake: 1395/1533
Fat: 11 %
Carbs: 77 %
Protein: 12 %

I kicked off my day with a mini box of Frosted Mini Wheats (130 cals). It’s a great cereal to eat on the go and one that I find delicious without milk. A few hours later, I had a Nutri-grain bar (130 cals), bringing my breakfast to 260 calories total.

Lunch was far more calories than usual as I had the leftovers from last night’s dinner: potato gnocchi, meatballs, and spaghetti sauce. It was tasted wonderful and entirely worth the 620 calories that it took off my budget.

For dinner, I had a half portion of chili con carne with 2/3 cups of jasmine rice. I also paired my chili with a bag of White Cheddar PopCorners (120 cals). In total, my dinner was 445 calories, but it felt like a lot more.

I ended my day with a little sugary fruit snack: a packet of Annie’s strawberry bunny fruit for 70 calories.

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Wednesday 5th

Workout and Movement:
Exercise Ring: 35/30
Move Ring: 664/650
Total steps: 7,591

Definitely, a day where I did the minimum amount needed to close my rings. I got my usual 350-ish move calories during my shift at work, so I needed to walk for 30 or so continuous minutes when home to close those rings for the day. I didn’t do this until near bedtime! The power of closing those rings shows itself again. It’s the most significant change I have seen in myself this year – I move because my watch tells me to. I don’t want to lose my streak; I want to meet these little goals I have set for myself. Today is an example of how that mindset influenced my day and is improving my health.

 

Nutrition:
Calorie Intake: 1508/1518
Fat: 25 %
Carbs: 55 %
Protein: 20 %

Like yesterday, I took a mini box of cereal to work with me for lunch today. This time, I opted for Frosted Flakes – which were 120 calories. I love eating cereal as a snack, without milk, right from the box. A little while later, I had a strawberry Nutri-grain bar for 130 calories. A pretty solid breakfast.

For lunch, I had a portion of a rice dish I made last week. It mixed 1.5 cups of jasmine rice, salad shrimp, frozen peas and carrots, with hoisin sauce. Combined, the dish came to 443 calories per serving. It’s another classic Callie meal – one where everything is mixed together, and all I need is a spoon to enjoy it.


Dinner was an extravagant affair. I rode the Cinco di Mayo wave and had a burrito bowl from Chipotle. My bowl consisted of chicken, black beans, brown rice, salsa, fajita vegetables, lettuce, and guacamole. In total, my dinner was 815 calories. If you go without the burrito, you can have quite the meal and stay within the budget!


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Thursday 6th

Workout and Movement:
Exercise Ring: 68/30
Move Ring: 853/650
Total steps: 11,113

I didn’t do an official workout today. Instead, I closed my rings through a lot of steps. Most of my steps were achieved near the end of my day as I sought to amass enough movement to feel I’d worked off a couple of lettuce shreds from my Chipotle. In truth, I needed to go on a 5K run to do any significant damage to that calorie intake!


Nutrition:
Calorie Intake: 1660/1518
Fat: 24 %
Carbs: 63 %
Protein: 13 %

My day started like most other recently: with a Pure Protein caramel chocolate bar for 190 calories. Rarely does this satisfy me until lunch, and today was no different. I supplemented my breakfast with a Nutri-grain bar for 120 calories.

I went for a half portion of my chili con carne with 2/3 cups of jasmine rice for lunch. I paired it with a bag of sea salt PopCorners to act as a nacho of sorts. In total, my lunch was an acceptable 435 calories.

Do you ever crave ice cream? I do, and today I just wanted some. I went to the store next door and picked up a pint of Ben and Jerry’s chocolate fudge brownie. I had a cup of it, only to realize that it was 500 calories – far more calorie-dense than other ice creams I have had. I ate this right after work, and by later in the evening, I was hungry. I still needed dinner. So, I had a can of Progresso’s creamy potato and bacon soup. I mixed in a cup of rice to bulk it up. The dish came to 405 calories.

I was over budget today, and there’s no excuse really. Everything in moderation is the motto I have to abide by, and I didn’t do that today. I let my cravings get the better of me!

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Friday 7th

Workout and Movement:
Active Calories, Indoor Walk: 220 Avg. HR: 106
Active Calories, Indoor Cycle: 136 Avg. HR: 131
Exercise Ring: 97/30
Move Ring: 1,040/650
Total steps: 13,613

Well, after gorging myself on food all day, I needed to do some exercise to offset the damage a little bit. First, I went on an indoor walk after I had recuperated from my food coma.

My indoor walk wasn’t impressive, but it was a method to get the muscles warm and ready for my indoor cycle.

I did 20 minutes on my bike, getting my HR to reach 143 BPM. It was a fairly decent ride, burning 136 active calories.  I felt the sweat trickle down my back, and I was breathing laboriously while riding. Considering the amount I ate today, my exercise only hit the surface of what I needed to do, but at least I did something.


Nutrition:
Calorie Intake: 2056/1518
Fat: 32 %
Carbs: 45 %
Protein: 23 %

This was not a good day for food intake. Breakfast was fine: I had my typical Pure Protein bar (chocolate deluxe) and a Nutri-grain bar for a 310 calorie breakfast.

At lunch, I took my direct reports out for a meal. I opted for a 740 calorie fish fry from the menu. It may not have been the healthiest option on offer, but it sounded damn good and fit in my calorie budget for the day. At least, that was the plan.

It was dinner that truly messed up my day. I don’t know what possessed me to order Chinese food after going out for lunch and having Chipotle already this week. But damn. Between the chicken lo mein and crab rangoons, I estimate that I ate just over 1000 calories for dinner. Writing this out makes me ashamed of this decision.

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Saturday 8th

Workout and Movement:
Exercise Ring: 87/30
Move Ring: 942/650
Total steps: 11,208

I didn’t do a workout today; instead, I gained all of my ring stats from walking and doing general housework duties. I noticed late in the evening that my rings were looking rather anemic, so I did some marching while watching a movie. I am the sort of person that would benefit from a walking treadmill in their living room! I didn’t track my march, but I hope the active calories are somewhat correct.  I’ve found that even a small movement in my arms, such as swinging or twisting, raises my heart rate considerably. I try to do this when I march so I am getting some cardio and burning a few more calories.


Nutrition:
Calorie Intake: 1336/1518
Fat: 23 %
Carbs: 59 %
Protein: 18 %

After gorging myself yesterday and throughout the week, if I am honest, it was time to sort myself out a bit. My mission started with breakfast, opting for a bowl of oatmeal with 1/8th cup of raisins for 170 calories. It’s a great breakfast that tastes good and is low-calorie. Exactly what I need right now.

For lunch, I had around 550 calories of chicken lo mein leftovers from yesterday. I do love lo mein, and I am grateful that I didn’t have anything worse in my fridge, such as sweet and sour deep-fried chicken, which is my other go-to take-out dish.

I did heat the remaining crab rangoons a little later, adding 270 calories to my day. I rounded dinner off with 340 calories worth of cinnamon raisin loaf from Whole Foods.

It might not have been the most nutritious day, but at least it was within the calorie budget Lose It set for me.

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Sunday 9th

Workout and Movement:
Exercise Ring: 46/30
Move Ring: 661/650
Total steps: 8,513

Today was a day when I did the bare minimum to close my rings and not one step more.  It’s hard to be proud of a day like this, but that is why I have tools like the Apple watch in my life.  Without a target, I probably would not have done anything at all.  Instead, as the evening drew to a close, I started moving around my apartment before venturing outside for a quick stroll (approx. 20 minutes). I forgot to track my outdoor jaunt, so I don’t have those stats for you.


Nutrition:
Calorie Intake: 1305/1518
Fat: 22 %
Carbs: 57 %
Protein: 21 %

Another day that I didn’t hit the snacks or ice cream to keep myself on budget!

Breakfast was 340 calories of Whole Foods cinnamon raisin bread. I love eating fresh bread like this. There is more than enough flavor in the bread that you don’t need to add anything. Additionally, I find bread filling! I used to eat this a lot for breakfast at the beginning of my journey and only don’t now as I work early in the morning and need an on-the-go breakfast solution.

At lunch, I finished off my chicken lo mein, accounting for 550 calories of my intake today. No rangoons left to bring me down!

At dinner, I finally ate a home-cooked meal again! I had a portion of Italian turkey stew with a cup of mashed potatoes. I only use a small amount of milk and butter in my mashed potatoes. I’ve found that I can add water rather than milk to get the same smoothness for no added calories! This is how I should be eating – healthy meals made from fresh ingredients that only come to 319 calories. I had room for a single snack today, and I went for a smallish banana for 90 calories.

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Week’s Reflection

It feels marvelous to have broken the 180 lbs. barrier! I can finally sense that all the pieces are coming together. It’s just a number – I know. However, it was great for my mental health to see that number on the scale.

As for the week itself, I fell off the wagon and probably destroyed what I just worked so hard for. I ate like someone who is not mindful of what they are putting in their body. The calories are one thing, but the lack of nutrition that I went for is most disappointing. Ice cream and Chinese food??? I’d like to think I’ve come further than that. However, this is clear evidence that I can fall back on my old habits far too easily.

Upcoming Week

Potential Roadblocks

I am going to visit friends this weekend. I don’t plan on being “good,” and there will be drinking. We all know how calorific alcohol can be. It’s the first time I am seeing people in months, and I don’t want to think about my journey too much. Honestly, I’m not sure that I will track things accurately. I agree, this is most likely not the best attitude, especially when I have finally hit a milestone this week. After the week I have had, I haven’t earned a cheat weekend and will need to eat well at the beginning of the week to stay healthy and not curtail all of my recent progress.

Desires

Despite my attitude to next weekend, I wouldn’t mind keeping up with the fitness aspect. I hope we can do this by getting out and about or having a bit of a dance party. I am well aware that you cannot exercise your way to thin, but I hope I to offset some of the calories with some movement.

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Cat Corner

It wasn’t just me that tucked into some good food this week – the “twins” were at it too! They both gobbled up a Sheba Perfect Portion like they’ve never seen food before. 🤦‍♀️ᓚᘏᗢ


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! 🤗

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