Fat to Fit: Week 39

August 9th – August 15th, 2021

I was reasonably unwell at the end of last week, which set things off track. I barely moved (one day, I only achieved 200 move calories), and I didn’t eat much but soup for a few days. This week, I hope to feel better and get moving and eat better than I have done in recent weeks.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 181.8 lbs.

Body Fat: 32.0%
Muscle Mass: 117.0 lbs.


Monday 9th

Workout and Movement:
Active Calories, Yoga AF+: 81 Avg. HR: 118
Exercise Ring: 35/30
Move Ring: 614/600
Total steps: 6,353

I needed something easy to get my body back to moving after a week of lethargy. It is hard to get over an illness and find the energy to do anything other than sleep. Indeed, after a hard day at work, it was a struggle. However, I went for a Jonelle yoga to start another streak of Apple Fitness workouts. I remembered a slow flow of hers that I’d enjoyed previously, so I selected what I thought was the correct one. It wasn’t. However, she worked my body nicely, and I had to push myself. My body is tight, and I have noticed how my flexibility has dramatically lowered since the last time I did yoga. It seems more than my body recuperate. Amazing to me how quickly fitness/strength/flexibility deteriorates.

The flow itself was solid, working most of the body.

Calorie Intake: 1,218/1,526
Fat: 25%
Carbs: 50%
Protein: 25%

I made an incredible 300 calorie shake for breakfast this morning. Combining 250 calories of Soylent cacao powder with a cup of frozen strawberries was my master mix. I blitzed my shake using my Ninja blender and left it overnight in the fridge. I prefer Soylent powder after a night of maturation. It brings out the flavor and thickens.

Lunch was a 250-calorie high protein parfait made by Stonyfield. I recently discovered these little pots of nutritional gold and adored them. The different textures from the fruit, yogurt, and granola combine to make an enjoyable eating experience.

Yesterday I made a pot of elbow pasta with a jar of Whole Foods marinara sauce. I had 345 calories of that tonight, topped with a slice of melted provolone cheese (80 calories). Nothing quite like melted cheese, complex carbs, and tomato-based sauce! For dessert, I enjoyed a 100-calorie frozen fudge bar.

I had one snack today: a Pure Protein strawberry shake for 140 calories. I enjoyed this after my workout as I hope the extra protein will assist in getting the most out of my fitness. However, as I only did yoga tonight, I don’t expect it’ll have much effect. Regardless, I’ll never resist 30 grams of protein for 140 calories. Bargain.

My appetite hasn’t fully returned after feeling unwell, hence the lower calorie intake.


Tuesday 10th

Workout and Movement:
Active Calories, Yoga AF+: 71 Avg. HR: 91
Exercise Ring: 30/30
Move Ring: 605/600
Total steps: 5,324

Another yoga to awaken the body, and I noticed tightness. This workout was the flow I was looking for last night, where Jonelle works the feet, ankle, calves, and hips. It’s the only yoga session I’ve had where the feet get love like this. It might seem as though I was looking for an easy way to get some exercise minutes, and in a way, I accept that’s fair. However, after doing this flow and taking the time to do these micro-movements, I learned a lot about how tight I was feeling from barely moving for four days.

I’d highly recommend this flow to anyone who needs to give their lower body a bit of attention.

Calorie Intake: 1,215/1,526
Fat: 25%
Carbs: 59%
Protein: 16%

I made another delightful Soylent-based shake for breakfast today. Instead of frozen strawberries, I used frozen raspberries. I know, what a way to change it up! Raspberries make the shake pack a punch of flavor, but the seeds are a bit much by the time you get the dregs.

I had the same shake for lunch as breakfast: 250 calories of v1.9 cacao Soylent with a ½ cup of raspberries (60 calories). I made both shakes last night and let them mature in the fridge.

Dinner was another portion of the pasta and marina sauce leftovers. Once again, I melted a slice of provolone cheese on top to give the dish a bit of excitement.

I had a delightful bowl of instant oatmeal with ⅛ cup of raisins as a 170-calorie snack to round out my day.


Wednesday 11th

Workout and Movement:
Active Calories, Yoga AF+: 91 Avg. HR: 105
Active Calories, Dance AF+: 145 Avg. HR: 137
Exercise Ring: 56/30
Move Ring: 817/650
Total steps: 9,172

After a moderate start to my workout streak, it was time to kick up the cardio and get that heart beating! I felt HIIT was maybe a step too far; therefore, a dance workout seemed like a logical option. Now, I cannot dance; I have rocked middle-aged dance moves since my teens. For exercise, that does not matter.

John took me through a series of moves that blended in a confusing pattern. My arms would look more like failing than rhythmically reaching to the sky. My shuffles were more of a disorganized step and hop. Does it matter? No. My heart rate went nice and high, and I kept going for 20 minutes. I love this instructor, he made it fun, and his music choices were spot on.

Calorie Intake: 1,275/1,526
Fat: 30%
Carbs: 53%
Protein: 17%

I didn’t add any fruit to may Soylent today, opting for a traditional experience instead. For both breakfast and lunch, I prepared a 300-calorie shake. Today, I mixed my original and cacao-flavored powders to make a muted profile. Between these two shakes, my hunger was satiated and felt great.

Dinner had a similar feel to it, as for the fourth day in a row, I had pasta and marinara sauce with a slice of provolone cheese. It’s a decent-sized meal for 425 calories. Even better is that I can heat it for a few minutes in the microwave, and it’s good to go. 🙂

I had one of my favorite Clif bar flavors for a snack today – cool mint chocolate – which added 250 calories to my day. Clif bars are hefty and are more akin to a meal than a snack these days.


Thursday 12th

Workout and Movement:
Active Calories, Yoga AF+: 109 Avg. HR: 97
Exercise Ring: 79/30
Move Ring: 854/650
Total steps: 10,365

I got up and did a 30-minute yoga with Jonelle again this morning. This is the PERFECT yoga routine if you want to stretch your body and get rid of all the tweaks. I’ve often wished that Apple Fitness had a stretching section, and this slow yoga flow is about as close to what I would want from such a session. It was 30-minutes of treating the body and an ideal way to start the day.

I didn’t do another workout at night as planned. I was rather busy doing a few things and noticed that I had racked up a lot of steps and quite a few exercise minutes by the end. Instead of doing the strength workout I had planned, I opted to take a relaxing bath and give my mind some self-care. It’s been a stressful week at work, and I honestly needed to slow down and take a breath. My rings were solid for the day, so I don’t and shouldn’t feel bad about this decision!

Calorie Intake: 1,462/1,526
Fat: 28%
Carbs: 57%
Protein: 15%

After feeling great yesterday, I had the same two shakes to start my day. A 300-calorie portion seems to be a good level for me, though I am ready for a snack as soon as I get home.

For dinner, I had a chicken pot pie made by Boomerangs. Comfort food such as this is my kind of thing. Warm pastry, a creamy sauce, and no fuss to prepare. These pies are a meager 310 calories, which is far lower than other brands on the market. I paired my pie with 1 ½ cups of broccoli to bulk the meal without adding too many calories.

For snacks today, I consumed a chocolate brownie Clif bar (250 calories) and five Twizzlers.


Friday 13th

Workout and Movement:
Exercise Ring: 36/30
Move Ring: 697/650
Total steps: 10,033

I forgot to charge my watch! Therefore, I couldn’t track my yoga this morning. After finding such a gem of a routine with Jonelle yesterday, I wanted to repeat it today! So, it’s safe to assume the effort was similar. If I don’t get credit for my workout, did it even happen?

I intended on doing another workout when I returned from happy hour; however, it was pretty late by then. Instead, I gained more steps as I tidied up the apartment and played with my cats. They had missed me! When I saw my stats for the day and knew I’d done yoga on top of that, I was satisfied with my efforts.

Calorie Intake: 1,455/1,526
Fat: 28%
Carbs: 55%
Protein: 17%

There’s a distinct, banal pattern to my days presently. I will continue to have a shake for breakfast and lunch during the workweek for the foreseeable future. It’s a style of nutrition that appeals to me and the way I consume food while working. Sipping a drink slowly is preferable to trying to guzzle a protein bar or carve out 15 minutes to eat a prepped meal. I’m too busy for that, most days. Anyway, I had two 300-calorie Soylent shakes. One for breakfast and one for lunch.

Comfort food was the remit for dinner, opting for a box of Annie’s white cheddar macaroni and cheese. I prepare it with only water, choosing not to add milk. One day, I was out of milk and discovered I couldn’t distinguish between mixing the sauce in milk or water, so I now choose not to add additional calories. I consumed the entire box in about an hour, adding 675 calories to my day. Such a large meal made me sleepy.

I went to happy hour with friends and had one drink, adding 180 calories to my day.


Saturday 14th

Workout and Movement:
Exercise Ring: 88/30
Move Ring: 778/650
Total steps: 12,418

The English Premier League kicked off this week, which means I watch football all morning on Saturdays. Especially this week, as I like to see how the teams line up after the break. Manchester United (my team) was up first, and during the second half, I was on my feet and marching. No point sitting idly when I could be moving! I did this a few times while watching, which is how I got so many steps and move calories before lunchtime.

Once again, I fully intended on doing an Apple Fitness workout, but I felt pretty worn down as the evening set in. I should have forced myself to move to fight off the fatigue I felt from not sleeping the night before. I didn’t, though, and I saw that my rings were closed and decided that was enough for today.

Calorie Intake: 1,490/1,526
Fat: 21%
Carbs: 66%
Protein: 13%

I made a cozy bowl of apple and cinnamon instant oatmeal with ⅛ cup of raisins for breakfast. I prepare my oatmeal with water, heating it for 90 seconds in the microwave. I measure my raisins with a measuring cup as they are too high in calories to guess. I did get a little peckish a couple of hours later, so I enjoyed a strawberry Nutri-Grain bar (130 calories) to complete my breakfast.

Lunch could be classed as another breakfast! I Paired a small banana with a high protein parfait from Stonyfield. To finish my meal, I had a strawberry Nutri-Grain bar, bringing lunch to 470 calories.

I made a Soylent shake for dinner. Mixing 400 calories of powder with a cup of frozen raspberries made a delicious 520 calorie shake. I sipped it as per usual, making it last around an hour. Any longer than that, it tends to get too warm for my preference.

With room in the budget, I ate around 200 calories of Twizzlers.


Sunday 15th

Workout and Movement:
Exercise Ring: 55/30
Move Ring: 655/650
Total steps: 9,372

Another morning of football on the television and another day of passive exercise! Today I moved my Desk Cycle to the living room and cycled during the games. I love my Desk Cycle, as I find I keep moving and burning calories without really noticing. When I want to be more active and push myself further, I can crank up the resistance and get sweating. Cycling is how I achieved my exercise for the day.

On reflection, I wish I had carved out some time for a strength workout, or even 10-minutes to work on my core. Oh well, I’ll take this self-disappointment and use it to encourage doing an activity tomorrow. Maybe two to make up for my weekend choices.

Calorie Intake: 1,462/1,526
Fat: 32%
Carbs: 53%
Protein: 15%

I replicated yesterday’s breakfast today. Nothing like a nice bowl of oatmeal to kick off the day. I eat it with these tiny cat spoons, which makes it adorable and lasts longer! Along with the Nutri-Grain bar, breakfast came to 300 calories.

Lunch was my junk food for the weekend. I had half a frozen four-cheese pizza with 1 1/2 cups of broccoli for my meal. The pizza accounted for 460 calories, while the broccoli added 82 calories to the day.

For dinner, I enjoyed a 400-calories Soylent shake. I didn’t add any fruit this time, opting to have the drink as it comes.

As for a snack, I had a couple of Lay’s Baked chips packets for 220 calories total.


Week’s Reflection

The week started well, performing a few yoga workouts to ease my body into motion after being sick. However, once I hit the weekend, I got lazy and disinterested in exercising. It’s not good enough. If I want to be fit and strong, I can’t sit on my couch and not perform cardio and strength training!

Nutrition-wise, it was quite a different week for me. I’ve started back to having Soylent shakes for breakfast and lunch. I used to drink these a couple of years ago, back when I lived in Houston. I had a long commute then, and having something on the go was convenient. What attracted me to Soylent was the balance it would bring to my meals and the ease of tracking calories. I turned back to it this week as I have a fair bit leftover from then, and I am trying to use it up. I liked it, though; it seems to fit into my life quite nicely. I’m not sure about the long term, but I’ll be having shakes at work to dwindle my stock and a meal at night for the next few weeks.

There are plenty of meal and snack choices that could be far superior. Cutting out candy and replacing it with fruit seems like something I could work on next week.

Upcoming Week

Potential Roadblocks

Normal schedule next week. I am fully recovered from my illness, so there is nothing holding me back in the week ahead.


Nutrition-wise, I want to continue drinking Soylent at least once a day. From there, I’d like to pivot my snack away from Twizzlers and replace them with fruit, yogurt, or maybe a Nutri-Grain bar, as I have a little stockpile to work through.

As for workouts, I’d like to keep the early motivation going into a weekend! Frequently, start the week strong, getting a few exercises in. I even got up before work to do yoga this week. I have that commitment inside of me. I need my motivation to last longer than a few days.


Cat Corner

It’s not just humans that get depressed about their weight, huh Gryff? ⚖ᓚᘏᗢ

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