Fat to Fit: Week 35

Fat to Fit: Week 35

July 12th – July 18th, 2021

Last week, I got back into good habits with several Apple Fitness+ workouts and eating more mindfully than the week before.  I am recovering from laziness and binge eating at the beginning of the month, which I lapse into too often when I have social engagements.  I hope to have a week where I close my rings each day, throw in a few workouts, and eat within my calorie budget.  Seems so simple on paper.  Alas, my apathy and desire for ice cream and pizza overtake me all too often.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 182.6 lbs.

Body Fat: 33.0 %
Muscle Mass: 117.2 lbs.


Monday 12th

Workout and Movement:
Active Calories, HIIT AF+: 171 Avg. HR: 146
Exercise Ring: 44/30
Move Ring: 723/650
Total steps: 8,121

It’s good to kick off the week with a high-burning exercise! Recently, I took on this combat move-inspired HIIT workout with Jamie-Ray.  I found it to be some of the best stats I’ve achieved with HIIT, and I enjoyed the workout. Naturally, I came back to it again.

You can’t argue with these sorts of stats.  An average heart rate of 146 BPM, with an active calorie burn of 171 calories in 20 minutes, is a dream. I love Jamie-Ray too.  He’s another instructor who can lift and push me to give more than I thought possible.

Kick, punch, and jump to fitness with this one.

I also did a mindful cooldown with Jonelle and tried to walk a bit to close those rings!

Calorie Intake: 1,310/1,556
Fat: 48%
Carbs: 28%
Protein: 24%

Work treated us to a lovely spread from Panera.  This time it wasn’t just bagels, but breakfast sandwiches and such.  I selected a Chipotle Chicken Avacado Egg wrap fr 450 calories.  It was a delicious sandwich, and I felt full and happy after eating it.

Many sandwiches remained when lunchtime came around, so I picked a Maple Bacon, Scrambled Egg, and Cheese breakfast wrap. Despite it being cold, it was a delightful 430 calories.  I love the flavor of bacon and think it can make any sandwich better.

As I was leaving for the day, I noticed that there were still sandwiches left! Why are people not eating them?! Well, I had the same for dinner as lunch – I guess that wasn’t a popular flavor? Well, I’m not going to let the food go to waste.  A full day of food was bought by my work, and I am not complaining.


Tuesday 13th

Workout and Movement:
Active Calories, Strength AF+: 146 Avg. HR: 117
Exercise Ring: 36/30
Move Ring: 698/650
Total steps: 6,916

After a few days of pure cardio, it was time to focus on building muscle! I selected a 30-minute workout with Gregg as it worked on the lower body, which I wanted to focus on today. He pushed my lower body with squats, lunges, and some complex rows with two heavy dumbbells.  We also focused on developing core strength; the third core move was a fun side bend that I hadn’t seen before.  At first, I was dubious that it would do much for me.  Of course, by the end of the reps, I felt that burn!

I don’t often work with Gregg, but I enjoyed this workout a lot.  I feel I achieved something, and my heart rate trace shows that it challenged me. The playlist wasn’t half bad either.

Calorie Intake: 1,203/1,556
Fat: 14%
Carbs: 56%
Protein: 30%

Back to normal today, with a Peanut Caramel Chocolate Pure Protein Bar for 190 calories to kick off the day. That’s all my body needed to get me through to lunch. 

Lunch was a delightful serving of chicken and pineapple orzo – a dish I created using my slow cooker.  It feels like a complete meal for only 393 calories.  They had some leftover fruit from a customer meeting at work, so I made approximately half a cup of fruit as a snack, which I estimate to be around 62 calories. 

After my workout, I had a Gatorade Super Shake for 190 calories, followed by instant oatmeal and raisins for 170 calories for dinner.  It was a small dinner, but I wasn’t feeling ravenous.

Between lunch and dinner, I had a Crunchy Peanut Butter Clif bar for 260 calories.  Clif bars are high-calorie but are filling and delicious.  Despite not enjoying peanut butter, this bar tasted good and was a great hunger quencher.


Wednesday 14th

Workout and Movement:
Active Calories, Indoor Cycle: 156 Avg. HR: 108
Exercise Ring: 36/30
Move Ring: 685/650
Total steps: 6,739

I felt pretty run down today and didn’t fancy putting myself through a HIIT or strength.  Instead, I rode my Desk Cycle at level four with the target of burning 150 active calories. It took me a while, as the effort wasn’t there to get a decent cadence.

On nights like these, I am glad that I have this other tool in my kit, as, without it, I would have closed my rings via marching on the spot. 

Calorie Intake: 1,335/1,556
Fat: 14%
Carbs: 62%
Protein: 24%

Nothing like a habit to keep me on track!  A 190 calories Pure Protein bar was my reflex breakfast.  I no longer need a Nutri-Grain bar to supplement my protein bar, as it keeps me feeling full until lunch. 

My next meal was one from my freezer: a half portion of chili con carne with a cup of homemade mashed potatoes. A super yummy meal that I enjoy. It’s hot and comforting for only 315 calories. 

Dinner was a double helping of instant oatmeal with ¼ cup of raisins.  I find this a quick and filling solution when I don’t have the time or patience for cooking. I also ate a small box of Rice Krispies a little later as a sort of dessert.  In total, my breakfast for dinner came to 440 calories.

After work, I had a chocolate brownie Clif bar for 250 calories, and then a Strawberry Pure Protein shake after my workout for 140 calories. 


Thursday 15th

Workout and Movement:
Active Calories, Yoga AF+: 209 Avg. HR: 107
Exercise Ring: 53/30
Move Ring: 673/650
Total steps: 5,380

After an off day yesterday, it was time for a serious workout.  For the first time in my life, I performed a 45-minute yoga session. I chose Jessica as my trainer and hoped I’d get a nice balance of challenging moves and excellent stretches.

Jessica did have some poses that were near impossible for me. However, she is highly encouraging and even falls out of form herself. I am far better at balancing on my left leg than right, thus having more success on that side. My heart rate hit a nice peak of 144 BPM, so I know I put the effort in today.

For my trouble, I was awarded a Yoga Workout Record Badge.  Excellent.

Calorie Intake: 1,419/1,556
Fat: 24%
Carbs: 51%
Protein: 25%

Standard breakfast today: a chocolate peanut caramel Pure Protein bar for 190 calories.  I didn’t take long to eat the bar, maybe 5 minutes, so I was surprised by how little hunger I felt.  Early in the morning is the busiest part of my workday, and I tend to sense hunger less when I am not sitting around.

For lunch, I reached for a serving of chicken and pineapple orzo for 331 calories. It’s a self-made dish that I prepare in my slow cooker. I cut my chicken into tiny cubes, add in whatever vegetables I have around, a can of pineapple chunks, and top off with chicken stock.  After a couple of hours, I add in a box of orzo and cook for another 30-minutes. The orzo absorbs a lot of flavors, and the starch thickens the stock.  It’s a great, single-utensil meal!

Dinner was a bit different – a friend at work had prepared pulled pork and brought some leftovers in for us.  I split the pork in half, had some plain to enjoy the flavors she’d infused, and added a little barbecue sauce to the other half.  For a substrate, I went for a couple of plain Thomas mini bagels. A delightful meal for 668 calories.

I had a different snack today, too – an ice cream chocolate lollipop from Whole Foods.  Bit of an indulgence, but this 230 calorie bar fits into the budget nicely.


Friday 16th

Workout and Movement:
Active Calories, Indoor Walk: 200 Avg. HR: 98
Exercise Ring: 34/30
Move Ring: 750/650
Total steps: 8,657

We tend to do happy hour on Fridays, and today was no exception.  This issue is, it makes fitting in a workout difficult. By the time I arrived home, my energy was spent.

I told my watch that I was doing an indoor walk while doing my chores, playing with my cats, and marching until that exercise ring was closed. My heart rate was nothing impressive, but at least it was elevated for the session.

Calorie Intake: 1,628/1,556
Fat: 20%
Carbs: 60%
Protein: 20%

I received my latest Whole Foods order, so breakfast included a banana today!  I enjoy bananas immensely, and it was a delicious addition to my standard Pure Protein bar. All in breakfast was a healthy 280 calories.

For lunch, I mixed things up.  Whole Foods had these high-protein parfaits from Stonyfield on sale, and I went ahead and purchased a few. I had one for lunch today (250 calories) along with another banana. I felt delighted with my 340 calories lunch.

I went home and heated a chicken and barbecue Whole Foods’ thin crust pizza and ate half of it for 475 calories.  I had dinner early as I went to the pub to meet friends for a happy hour.  There, I had approx 360 calories of cider.

I felt hungry by the time I got home and heated 4 ounces of crinkle-cut french fries (173 calories) from whole food to satisfy my post-drinking hunger.  Way better than the burger I got a few weeks ago. Progress. 


Saturday 17th

Workout and Movement:
Active Calories, Indoor Cycle: 102 Avg. HR: 96
Exercise Ring: 73/30
Move Ring: 815/650
Total steps: 12,006

I amassed a lot of steps today – far more than I would during a typical workday.  I was slightly stupid for not tracking an outdoor walk that would demonstrate how I got so many steps! I left my house and walked for roughly half an hour, listening to a True Crime podcast while out and about. Once I got home, I realized my mistake.

I opted for doing a very sedated Desk Cycle that I usually wouldn’t track, but I did to close my exercise ring. During my spin, I watched television and would get distracted at times when my cats would come by, flop down, and be super cute. This explains why my heart rate would drop frequently.

Calorie Intake: 1,450/1,556
Fat: 25%
Carbs: 61%
Protein: 14%

The weekend had arrived, and with it, a slight variation in my diet.  First, I was hungry this morning, so I made a double batch of instant oatmeal with ¼ cup of raisins and a medium banana on the side.  In total, my hearty breakfast came to 445 calories.

For lunch, I ate the other half of the barbecue pizza that I prepared yesterday. I adore pizza, and getting a decent helping of it for 475 calories is a win-win for me.

I was feeling pretty lazy by dinner time and didn’t feel like cooking. I instead heated 4 Tandoori chicken samosas for 300 calories. I then treated myself to another chocolate-covered ice cream bar for 230 calories.

I’ll admit, after eating so much “trash food” today, I was feeling hungry by bedtime.  I resided the urge to eat anything more, however.  I call that a win. 


Sunday 18th

Workout and Movement:
Active Calories, Indoor Cycle: 252 Avg. HR: 117
Exercise Ring: 87/30
Move Ring: 791/650
Total steps: 6,310

To end the week, I decided to ride my spin bike.  It’s been a while since I have ridden, and I was curious how being back in a real saddle would feel.  I didn’t change the setting from last time, and I can see that my physique has improved.  Previously, this resistance would have my heart rate sitting around 150 BPM, but now it is at a more comfortable 130 BPM average. In short, I am fitter and stronger than I was a few months ago. 

I love cycling, both for its simplicity and how good it is for weight loss. Yes, it is also helpful to watch an episode of ER while getting things to spin around.  It does make the exercise seem far less daunting.

Overall, I am pleased with my workout and how I have passed my self-fitness test.

Calorie Intake: 1,386/1,556
Fat: 47%
Carbs: 40%
Protein: 13%

Breakfast today was a couple of slices of cinnamon raisin bread for 180 calories. This is a staple of any Whole Foods order I make, as raisin bread is one of my favorite things to eat.

Lunch was a large salad. I purchased a Taylor Farms Everything Chopped Kit and ate the entire bag for 525 calories.  I was hungry after such a small breakfast, so I don’t feel bad about it at all.

I was back on the pizza for dinner, this time opting for a Four cheese thin crust. I ate most of it, totaling 581 calories.  For dessert, I enjoyed a 100-calorie Whole Foods frozen fudge bar


Week’s Reflection

I am a little surprised that my weight didn’t drop a bit more this week. I ate at a deficit and moved my body each day. My move goal on my Apple Watch isn’t insignificant, so I am somewhat frustrated that CICO math isn’t working in my favor. My body may be reacting to my complete disregard for calories at the beginning of this month, accounting for the slower loss. I am quite convinced that I’m meant to hover around 180 lbs. I jest, of course.

Well, the scale isn’t everything; if it were, I’d have given up on this fitness journey quite some time ago! I did okay this week, with minimal regrets.

Upcoming Week

Potential Roadblocks

Next week is typical — no special occasions, trips, or visitors deviate from the norm.


There is nothing specific I’m trying to achieve next week. It’s all about maintaining discipline and remaining consistent.  I liked the variety of my workouts, looking at the week as a whole.  Fitting in strength and HITT is something I should aim for each week.


Cat Corner

Toodles is clearly having a hard afternoon sleeping on her favorite blanket. 💖ᓚᘏᗢ

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