Journal

Fat to Fit: Week 27

May 17th – May 23rd, 2021

In terms of my fitness journey, last week was atrocious! I was away for the weekend, and I ate and drank in excess. Honestly, though, I have been lagging in the exercise department for a couple of weeks, and I need to re-energize my passion for my health. Maybe the break last weekend was what I needed to acknowledge that while progress might be seemingly stagnant, healthy choices make me feel better daily. Eat better = feel better. That alone should be enough motivation to keep at it.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 181.2 lbs.

Body Fat: 31.1 %
Muscle Mass: 117.2 lbs.

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Monday 17th

Workout and Movement:
Exercise Ring: 70/30
Move Ring: 810/650
Total steps: 10,789

Due to being in the car most of the day, there wasn’t a chance to close my rings until I returned home. I wanted to amass a few extra move calories today, too, to erode some of the damage done last weekend.  To earn my stats, I walked a lot! First, I was getting things organized after getting back from my trip. Next, I played with my cats. They have a favorite toy – a feather and bell on a stick – so I was jogging around the house with it in my hand so they would chase me. After that, I marched during a phone call to a friend and then watched some television until I reached 10,000 steps.


Nutrition:
Calorie Intake: 1619/1533
Fat: 32 %
Carbs: 53 %
Protein: 15 %

After a weekend of overindulgence, I started this week off on a slightly better note.  I had a couple of slices of apple strudel breakfast bread from Aldi.  If you haven’t had this bread, you should.  It is absolutely worth 160 calories per slice. I promise.  In the car, I ate a Nutri-grain bar fairly early in the morning, so I’d class this as breakfast.  The meal in total came to 450 calories.

Lunch options on the road are minimal, but I stopped at a gas station that had a made-to-order menu.  I went for a chicken breast burrito and filled it with veggies. Their helpful ordering computer told me that it was 590 calories.  I also bought a large caramel iced coffee for 260 calories.  I needed the caffeine boost.  Granted, there are healthier ways to get caffeine into the bloodstream, but I wanted it and went for it.

By dinnertime, I was home and could eat a home-cooked meal! I had a portion of Italian Turkey Stew with a cup of mashed potatoes. It was a damn fine meal for 319 calories.

I did exceed my budget for the day, but at least it was far better than the previous three days.  Back on the wagon tomorrow.


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Tuesday 18th

Workout and Movement:
Exercise Ring: 40/30
Move Ring: 708/650
Total steps: 9,701

Getting back into the swing of a normal workday is hard after a four-day weekend off schedule. 6 AM starts are no joke! I did earn around 300 move calories while I was at work, which is my usual workday haul.

It was pretty late at night (by my standards) that I got moving again. I did much the same as yesterday, playing with my cats and marching to television until my rings were closed.


Nutrition:
Calorie Intake: 1330/1533
Fat: 23 %
Carbs: 56 %
Protein: 21 %

Back to the standard routine and desperate to get back to normal eating habits. I kicked off my work week with a couple of Nutri-grain bars, each cost 260 calories.

Lunch was tucking into a delightful chicken and vegetable orzo dish. It’s a great recipe that’s tasty, filling, and low-calorie (331 calories per portion).

I had the same dinner as I did last night – a serving of Italian Turkey Stew with a cup of mashed potatoes. It’s one of my favorite meals!

There was room for a couple of snacks today.  First, I had a chocolate deluxe Pure Protein bar (180 calories) when I got in from work. I was hungry after eating a sensible amount of food today! After dinner, I had a bag of chocolate chip brownie brittle (120 calories) as dessert.  It was too delicious that I had another bag a little while later.  I felt okay about this as I was quite far under my budget for the day.

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Wednesday 19th

Workout and Movement:
Active Calories, Yoga: 150 Avg. HR: 115
Exercise Ring: 62/30
Move Ring: 692/650
Total steps: 7,339

It’s been a relatively long time since I did an Apple Fitness workout, and it was time for me to get back into the swing of it. My friend and I decided on a 30-minute yoga session with Jessica.  I was hoping that being a Chill Vibes playlist, the workout wouldn’t be too hard to ease me back into things.  Instead, parts of this workout were tough. My heart rate climbed into the 140s several times. This happens when there is a lot of downward dogs.  I have the upper body strength of a squirrel, so it is not a surprising outcome. Pleased to do a 30-minute workout today and earning that yoga record badge.



 

Nutrition:
Calorie Intake: 1424/1533
Fat: 30 %
Carbs: 56 %
Protein: 14 %

For breakfast, I tried to do the same as yesterday and consume two Nutri-grain bars (130 calories each).  However, I was feeling hungry this morning.  It was a busy one at work, with a lot of walking around the lab, so maybe that is why.  In the end, I had a third bar, bringing my breakfast calorie total to 390.

I am a creature of habit, and that can be appreciated in my choice for lunch.  Yep, another portion of Italian Turkey Stew and mashed potatoes! I’ve said it before, but it is worth saying again – mashed potatoes are the best! You can make them healthier by adding water to them instead of milk to get the right consistency.

I was craving something different from my home cooking and opted for a frozen pizza for dinner. I had half of a Whole Foods’ thin crust BBQ chicken pizza.  It tasted amazing!  I love finding a good oven pizza that I can have in my freezer to fall back on when I want something on the more unhealthy side of the spectrum. For 475 calories, there’s no regret in having this for dinner.


I had 2 bags of chocolate chip brownie brittle today as my snacks.  Each one is worth 120 calories, and I had one after work and one after dinner.


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Thursday 20th

Workout and Movement:
Active Calories, Indoor Walk: 373 Avg. HR: 92
Exercise Ring: 82/30
Move Ring: 964/650
Total steps: 14,437

Every now and then, I like to track my indoor marching efforts to gauge how hard I am pushing my heart rate during these sessions.  Today, I tracked for 45-minutes, and my HR was pretty low for most of it. The spike to 122 BPM showed when I decided to swing my arms a little more and then do some punches while I marched.  I didn’t sustain that, though. Based on this data, I’d say the active calorie estimate is rather generous. Luckily, I kept going to surpass the minimum I was looking to move, so I hope I burned enough to balance the day.


Nutrition:
Calorie Intake: 1446/1533
Fat: 28 %
Carbs: 58 %
Protein: 14 %

A friend at work made banana bread for me today.  I will never say no to banana bread – it was even my birthday “cake” last year! I estimate that a slice of this delightful home baking was 215 calories. Alas, it wasn’t enough to sustain me through to lunch, so I had a Nutri-grain bar to round off my breakfast.

Lunch was all about home cooking – opting for a serving of chicken and vegetable orzo once again.  It’s a great dish for lunch at work as you can eat it with a single utensil.  I’m not into needing a knife and fork while eating at my desk. I’m usually looking at data, so eating with one hand and using the other to control the mouse is preferable!

I’ve never heard of a pepperoni pot pie before. Pizza topping as the filling to a pie? “Okay,” I thought when I saw it on sale at Whole Foods, I’ll give it a try. What an amazing find it turned out to be.  I paired it with 1.5 cups of mashed potatoes and enjoyed a truly splendid comfort meal for 620 calories.


I had one snack today – a packet of Pop-Tart Bites, frosted chocolate flavor. You get six decent-sized pieces in a 150 calorie bag.

I got a lot of food for my calories today, and I am utterly satisfied!

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Friday 21st

Workout and Movement:
Exercise Ring: 94/30
Move Ring: 1,124/650
Total steps: 17,314

After work, I was exhausted.  I took a nap with Raven that lasted about an hour longer than it should have.  After seeing the trace of yesterday, I wanted to have even more move calories to make sure I was doing some work on offsetting everything consumed last weekend. I walked and walked and walked. Occasionally, I’d jog on the spot a little.  That’s how I got these stats. It’s fair to say that I eased back into things so far this week. I hope that getting my steps in is doing something productive for my health and fitness.


Nutrition:
Calorie Intake: 1321/1533
Fat: 25 %
Carbs: 51 %
Protein: 24 %

The last day of the workweek started like most others – with a Pure Protein bar and a Nutri-grain bar a few hours later.  It’s a solid breakfast that works for me, costing a respectable 320 calories of my daily budget.  I am sure other options would work with my early morning, and my eat at my desk or in the car situation. For now, though, I don’t see this changing much.

For lunch, I enjoyed a 331-calorie portion of chicken and vegetable orzo. I am really enjoying orzo as my go-to carb at the moment. It works great as an ingredient, as its size means you can get a bite with many ingredients, including the orzo.  Other pasta shapes don’t let you do that as easily – I’m looking at you ziti, spaghetti, and bowties!

Dinner was all about enjoying some comfort food.  I got two types of samosas from Whole Foods, and I had them for dinner.  I enjoyed two potato and pea samosas and six Tandoori chicken samosas. I heated four, to begin with (two of each), and then went back for another four.  Great dinner that I thoroughly enjoyed for 560 calories.

After work, I had a cup of Whole Foods’ Lowfat vanilla yogurt for 110 calories.

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Saturday 22nd

Workout and Movement:
Active Calories, Outdoor Walk: 487 Avg. HR: 134
Exercise Ring: 102/30
Move Ring: 861/650
Total steps: 13,4236

It was such a beautiful day in Buffalo! Part of me was considering going on a bike ride, but then I decided that a nice walk down to the park and back would be preferable. I popped on an episode of the Stuff You Should Know podcast and set off. I wasn’t determined to walk too fast, and the weather heated up quite a bit on my walk.  I didn’t take water with me, which was foolish. All in all, I wasn’t trying to break any records! Delaware Park is next to the zoo, so I said hello to the giraffes as I walked by.

There is quite a big difference between my indoor and outdoor walking stats.  There’s no question that an outdoor walk up and down hills is better cardio!


Nutrition:
Calorie Intake: 1403/1533
Fat: 38 %
Carbs: 53 %
Protein: 9 %

You may have noticed the influx of Whole Foods products to my diet, and breakfast today is another instance of that.  I got their cinnamon raisin loaf and had 3.5 oz. (298 calories) of it to start my day.  That equates to four thin slices (it is not precut).

Lunch was my big meal of the day.  I had a Boomerang’s chicken pot pie (330 calories) with 1.5 cups of mashed potatoes (170 calories). An hour or so later, I then had 2/3 cups of Whole Foods cookie dough ice cream. I measured it! That added 230 calories to my day.

Dinner was a lighter affair as I wasn’t terribly hungry after eating such a big lunch, and a more moderate meal was needed after all that ice cream.  I opted for a southwest salad kit from Whole Foods, costing me only 375 calories. I love eating a salad kit, and I should probably incorporate more of them into my diet.

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Sunday 23rd

Workout and Movement:
Exercise Ring: 107/30
Move Ring: 1,010/650
Total steps: 16,441

I had a pretty lazy Sunday overall. However, I did two prolonged marching sessions today to close my rings.  The first was between 11-12 when I marched during the second half of the final game of the Manchester United domestic season.  My second session was an hour before bed. I didn’t have a goal in mind; I just wanted to move as much as possible before sleep without getting too sweaty!

It may not have been the best cardio, but getting over 16,000 steps is a decent movement for a day.


Nutrition:
Calorie Intake: 1503/1533
Fat: 28 %
Carbs: 57 %
Protein: 15 %

Like yesterday, I kicked off my day with ~300 calories of cinnamon raisin bread from Whole Foods. I’ll admit that this is not the healthiest meal that I could be choosing, but it’s not the worst, and I do enjoy it.  The sun was shining into my living room, so I poured myself a salted caramel cold brew by Califia to have with it.  I’m not normally a cold coffee drinker, but I felt it was appropriate for summer weather encroaching.  I got a few of these in my latest shop as they were on sale! A delightful drink for 100 calories.  A solid and delicious breakfast.


I ate the other half of the BBQ chicken pizza that I made earlier in the week at lunch. It might have been in my fridge for a few days, but it tasted amazing. A good, quick, and easy lunch for 475 calories.

For dinner, I made something close to a traditional British Sunday dinner. On a bed of 1.5 cups of mashed potatoes, I presented a chicken sausage with garden peas. I covered my dinner in chicken Bisto (British gravy granules). Meals like this sing to me and bring me great joy. It was a lot of food, and good food too. What’s better?  It was 450 calories, which isn’t bad considering what was on my plate.

I had sufficient calories left in my day to partake in dessert. I opted for a couple of triple chocolate Mochi Ice creams (90 calories each).  These are fantastic, and the crunch of the chocolate chips inside was a good contrast to the soft mochi exterior.

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Week’s Reflection

After last week, almost anything I did this week would be an improvement! I’m pleased to be back on track, closing my rings and staying within my calorie budget. That was the bare minimum expectation that I set for myself, and I followed through. Could I have done better? Of course. There is always room to do one more set, one more mile, one more lap.

I am, however, pleased with how I controlled my calorie intake after returning from my trip. It’s too easy to say, “well, I broke the streak, so what’s some more ice cream?” I didn’t do that.


Upcoming Week

Potential Roadblocks

It’s a completely normal week ahead. No trips, no appointments, no excuses!

Desires

I want to add more Apple Fitness workouts to my week to push my body and improve my physicality. It’s the only way I can improve my upper body strength!

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Cat Corner

It’s a lazy Sunday afternoon, and all you want to do is lie on the couch and take a damn good nap. When your sibling wants to do the same, that is totally fine, but they need their private space. “You want to know I’m here? Okay, we can touch paws… but that’s it!” The cuteness of this moment made my heartbreak with love. 😍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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