Fat to Fit: Week 34

July 5th – July 11th, 2021

When I visited friends in May, I went off the wagon.  It took a few weeks to look and feel back to where I was after that. Last week, I over-indulged once again because my friend was in town.  I wanted to eat and drink without reservation. While I don’t feel significantly different as I kept a modicum of fitness going, I know that the scale didn’t appreciate my choices.  I need to focus this week on getting back under the 180 lbs. barrier that I’ve been flirting with for my entire journey.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 183.0 lbs.

Body Fat: 33.2%
Muscle Mass: 117.4 lbs.


Monday 5th

Workout and Movement:
Active Calories, Strength AF+: 110 Avg. HR: 124
Active Calories, Indoor Cycle: 175 Avg. HR: 105
Exercise Ring: 101/30
Move Ring: 749/650
Total steps: 7,255

I started my fitness today with a 20-minute strength session with Amir. The routine was dedicated to the upper body with six moves, with several of them having a couple of activities combined. I used 8-pound weights for everything today. From my heart trace, I can see that it was tough any time I was actively lifting, but my recovery between sets was incredible. Pleased with this workout, and I felt the effects mostly in abs compared to anywhere else.

Following a 10-minute mindful cooldown with Dustin, I started tracking an indoor cycle.  This wasn’t a session on my spin bike but rather while using the Desk Cycle at my desk.  I don’t always track these sessions, as I want to use them as a passive form of exercise.  However, I do want to occasionally see the effect my new “toy” has on my health. I must say I am chuffed with these stats.  I had my cycle set to level four, so there was a fair amount of resistance.  During this session, I continued to work at my computer, which I bought it for. 

Overall, an excellent start to the week. 

Calorie Intake: 1,341/1,533
Fat: 29%
Carbs: 53%
Protein: 18%

I wasn’t working today (due to the Fourth of July), so I started my day differently. Instead of a Pure Protein bar, I have a toasted everything bagel for 290 calories. 

For lunch, I indulged a smidge.  I took a half portion of chili con carne with 1 ½ cups of homemade mashed potatoes. The indulgence comes from using some leftover cheese dip (100 calories) and scooping some of the meal with tortilla scoops.  I counted out 140 calories worth (13 chips), and It was challenging not to have more.  My meal was filling and for 612 calories, not too bad overall. 

After my workout, I had a Pure Protein strawberry milkshake – a new item in my world thanks to a great deal during Amazon Prime day. I liked the flavor and found it highly filling, considering it is only 140 calories.

With so much space in the budget, I worked through the ice cream in my house with a 300-calorie portion of Perry’s Death by Chocolate. 


Tuesday 6th

Workout and Movement:
Active Calories, Strength AF+: 168 Avg. HR: 133
Exercise Ring: 46/30
Move Ring: 786/650
Total steps: 7,210

I am enjoying strength workouts right now, so, unsurprisingly, I did another today. Amir has a 30-minute workout with an Alicia Keys playlist, and that’s too good to turn down. The activity was a full-body curated set, perfect for me as my arms were not feeling stress from the day before. I need to buy some heavier weights to continue my progression!

Like yesterday, Amir had a few sets that combined moves to work as many muscles as possible in these short 30-minutes.  When I do strength, time seems to fly by, and this workout was no different. I used my 5-pound weights for the fly moves as I haven’t built up to 8’s for those yet.

I was pushed well and didn’t have those recovery periods that I saw in my heart trace yesterday.  I am delighted with my effort and maintaining an average HR of 133 BPM.

Calorie Intake: 1,348/1,533
Fat: 23%
Carbs: 53%
Protein: 24%

Back at work, and my good friend had been baking for the holiday weekend.  She had made a caramel fudge brownie, which you see from the picture was just heaven.  I couldn’t say no.  So, instead of a nutritionally balanced breakfast, I had this instead!  No regrets, though; it was probably the best brownie I have ever had. 

Lunch, however, was a return to a nutritious meal, with a portion of chicken and pineapple orzo that I prepared last week. I am in love with orzo and generally any food that I can eat with a spoon! A delicious mechanism to get 331 calories into my body.

For dinner, I returned to my meal replacement days with 250 calories of Soylent powder blended with a cup of raspberries to create a magnificent and nutritious dinner for 320 calories. 

My dinner was on the lighter side because I had a hearty snack when I returned home.  I toasted an everything bagel and dipped it into the remaining queso that I had. Honestly, it was amazing and far fewer calories than making a bagel toastie! Not a bad “snack” for 347 calories. 

I enjoyed another Pure Protein shake today too.  I had the vanilla flavor this time, and it added 140 calories to my tally.


Wednesday 7th

Workout and Movement:
Active Calories, Yoga AF+: 134 Avg. HR: 102
Exercise Ring: 57/30
Move Ring: 741/650
Total steps: 8,458

After a couple of days of strength and being tired after work, I chose yoga for my workout today. I did keep up the intensity by opting for a 30-minute Dustin yoga session. 

Before completing a class, my impression of yoga was that you worked your body into near impossible, pretzel-like contortions. In a way, this workout with Dustin validated those sentiments.  At one point, he wanted me to balance on my toes.  Alas, I cannot do that.  I need more time, more practice. I was surprised by the end to see my heart wasn’t exploding at the time, as I was sweating and felt I had undertaken a decent workout. 

Dustin, as always, is a pleasure to have as the one pushing my body further than it has gone before. 


Calorie Intake: 1,556/1,533
Fat: 21%
Carbs: 57%
Protein: 22%

Back to my typical breakfast today of a chocolate peanut caramel Pure Protein bar for 190 calories.  The 20 grams of protein keeps me full until lunch these days without too many problems. 

For lunch, I enjoyed some meal prep with a ½ serving of chili con carne with a cup of homemade mashed potatoes. Delicious food that I can eat with a spoon quickly at work.  Not bad for 315 calories. 

Dinner was in two parts.  First, I made the same Soylent shake as yesterday, with 250 calories of powder and a cup of frozen raspberries.  The second part is with a 331 calorie serving of chicken and pineapple orzo.

When I got in from work, I had the same snack as yesterday – a toasted everything bagel with 2 ounces of queso. I think of it more as lunch: part two as it came to 347 calories. 


Thursday 8th

Workout and Movement:
Active Calories, Indoor Cycle: 251 Avg. HR: 113
Exercise Ring: 65/30
Move Ring: 827/650
Total steps: 7,360

It is instantly clear from the heart rate trace that this is working with my Desk Cycle instead of my spin bike.  I upped the resistance to level 4, making the cycling more mindful than the passive movement I seek with my Desk Cycle (I usually work with it at level 3).  While I rode, I was on the phone and chatted to my friend – demonstrating that I am not breathing as hard as I do on my spin bike. However, my heart rate was elevated, sitting at 113 BPM for over 45-minutes.  Those are ideal stats for fat burning.

If I drop the resistance down to 3, I barely notice an effect on my breath, making it an excellent tool for keeping a sedentary lifestyle at bay.

Calorie Intake: 1,296/1,533
Fat: 22%
Carbs: 55%
Protein: 23%

I kicked off my day with a delightful Pure Protein bar. I like them as it’s not peanut butter flavor, which is an American staple I haven’t fully adjusted to.  I don’t hate peanut butter, but it isn’t something I desire. 

I had the same dish for lunch today – chicken and pineapple orzo.  This repetition is both the benefit and drawback of meal prep when you live alone; It can lead to reasonably monotonous meal times. I don’t mind that from a consumer standpoint. However, I do you you aren’t bored reading this. 

Dinner tonight was a 300 calorie serving of Soylent mixed with 90 calories of frozen dark pitted cherries.  I love cherries in smoothies; it gives a rich, deep taste. I supplemented my shake with a toasted mini bagel (125 calories).  I didn’t dip it into my shake, though.  That would be weird and slightly disgusting.

Later in the evening, I wanted a decent snack with my decaf and opted for a peanut butter banana with dark chocolate Clif bar for 260 calories.  Yes, I just said I don’t care for peanut butter, but this was in the multipack I got.  It wasn’t bad, to be honest.  The other ingredients helped make it more palatable for the non-PB lovers among us. 


Friday 9th

Workout and Movement:
Active Calories, Yoga AF+: 135 Avg. HR: 102
Exercise Ring: 49/30
Move Ring: 658/650
Total steps: 6,799

Typically by Friday evening, I am spent and ready for a good sleep, so doing anything before hitting the weekend is an achievement. Today, I underwent yoga-themed torture with Jessica.

I jest – it’s not torturing.  Jessica is a great instructor, and today she pushed me hard – far harder than Dustin did yesterday. The moves today were typical, with nothing crazy being asked of me.  Instead, it was holding some positions and finding a balance that proved challenging.  That’s When my heart rate would spike.  For me, this can happen to do something simple like a lunge – if I hold it for long enough, my heart rate will hit the 140’s. It shows how much effort your body expends keeping a balance, from my core to my quads – everything is engaged. I’m pleased to see how quickly my resting HR came back during savasana – that’s a nice thing to see.

Calorie Intake: 1,437/1,533
Fat: 18%
Carbs: 56%
Protein: 26%

A Pure Protein bar kicked off my day, giving me a solid 190-calorie intake to get started.  It was enough to see me through to lunch.

My second meal of the day was a delightful home-cooked meal of ½ serving of chili con carne was a cup of mashed potatoes. I felt delighted with my 315-calorie lunch!  It’s perfect for work as I can devour it with one utensil.  The burden of eating at a desk!

I had plenty of calories left for dinner, so I decided on a Boomerang chicken pot pie (330 calories). I paired it with 1 ½ cup of frozen broccoli topped with a sprinkle of garlic salt for taste (82 calories). 

After my workout, I enjoyed a Gatorade Super Shake – filling me with 30 grams of protein for 190 calories.  It tastes like a chocolate milkshake!

Before dinner, right after work, I was pretty ravenous. So, I had a 250-calorie chocolate chip Clif bar to quench those hunger pangs.  I treated myself to a couple of Twizzlers, adding 80 calories to my day. 


Saturday 10th

Workout and Movement:
Active Calories, Yoga AF+: 133 Avg. HR: 103
Exercise Ring: 63/30
Move Ring: 707/650
Total steps: 9,331

I love how yoga makes me feel, and I turned to Dustin again for a workout that would push me. I didn’t select this one for any particular reason, other than it was slow-flow and 30-minutes.  I like to try new routines every day.  I suppose I am trying to find the perfect one that I can come back to. 

Dustin didn’t do anything beyond my capabilities today, which I am delighted with. There was plenty of downward-facing dogs to make my arms burn and keep my heart rate up.  Despite it being slow-flow, there weren’t too many pauses in the flow, which kept my heart rate steadier.

I did some marching later at night to et my move ring closed.

Calorie Intake: 1,325/1,533
Fat: 21%
Carbs: 58%
Protein: 21%

The weekend has arrived!  With it comes a small fraction of variety. For breakfast, I microwaved a bowl of instant low-sugar oatmeal with a ⅛ cup of raisins. I find this to be a highly satisfying meal for 190 calories. 

I enjoyed my pie so much yesterday that I was keen to have another today.  This time I opted for Boomerang’s pepperoni pie. I was dubious of this flavor at first, as I was unsure of mixing pie crust with pizza toppings.  But it’s bloody good.  It feels like an indulgence, yet only costs the budget 430 calories. 

Dinner was a more significant affair.  I opted for a ½ serving of chili con carne with a cup of mashed potatoes.  With it, I toasted a couple of mini plain bagels and used them to dip into my chili.  What a filling meal for 565 calories!

After my workout, I had a chocolate Pure Protein milkshake, adding 140 calories and 30 grams of protein to my day.


Sunday 11th

Workout and Movement:
Active Calories, Indoor Cycle: 200 Avg. HR: 130
Exercise Ring: 95/30
Move Ring: 658/650
Total steps: 4,725

I was curious if I could get my heart rate high on the Desk Cycle comparable to the spin bike. I set the resistance to five – which is about as high as I can go before turning the pedals is prohibitively hard while sitting on a chair. I am pleased that it is still far for me to go with my peddler, as it goes up to level 8.

Finally, I am seeing high heart rates with the Desk Cycle, which keeps me in a good burn range for half an hour.  What is the benefit of this compared to the spin bike? Comfort maybe? This is more akin to a recumbent bike. My spin bike is also one of the noisiest things in my house, whereas the Desk Cycle is silent, so it’s far easier to watch television or listen to a book while riding.

Calorie Intake: 1,630/1,533
Fat: 37%
Carbs: 45%
Protein: 18%

A delightful Pure Protein bar was my on-the-go choice for breakfast this morning. I am one for routine, that’s for sure!

Lunch was a can of Progresso’s Three Cheese Tortellini soup for 370 calories.  To bulk up my meal, I had a couple of mini bagels for 250 calories with it. 

After lunch, I went to the pub to watch the Euro 2020 final.  I had a couple of ciders (estimating 360 calories). I got peckish while there and had a packet of Ruffles plain potato chips (160 calories). On the way home, I was craving food and stopped at Burger King.  I ordered a bacon cheeseburger for 300 calories and savored it.  I know I was over my calorie budget, so I resisted the urge to eat anything else for the day. At least I didn’t order a giant burger and fries this time, right?


Week’s Reflection

After last week, almost anything would have been an improvement.  I got back into things pretty well, eating right and doing exercise regularly. I faltered a bit on Sunday after drinking and eating fast food, but it was a lot better than it could have been.  It’s a shame alcohol is such a calorific item.  I like going to the pub with my friends and having a few.  But there’s not much room in the budget for it!

Getting back into exercise was good for me. I can be proud for not saying F**K it after last week. 

Upcoming Week

Potential Roadblocks

Nothing is in my way right now.  There’s no football calling me to the pub, no one is visiting, and I have a near-normal work life these days. 


Another week like this should help my body and mind out.  I do notice the mental benefits of eating right and exercising.  I like that I can feel my muscles – that slight soreness you get from working them.  I’d like to experience that again next week. 


Cat Corner

Gryffin and Raven are showing the very best of sibling love. 💖ᓚᘏᗢ

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