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13 marzo 2023
Ready for a "free" day tomorrow. Looking forward to going to an NBA game, even though I don't really like basketball. I want tomorrow to be enjoyable and satisfying without off the charts consumption undoing my progress over the last couple of weeks.
One thing: Since I successfully postponed this free day from my usual Saturday, I have another one due in just a few days. So I'm thinking make both of them sort of low-key.
By being attentive to my body, it's my goal to avoid going beyond an indulgent day with some extra calories into the territory of a binge. I have some plans for lunch that involve a BIG SALAD (tomatoes like volleyballs).
I'm going to record my consumption, setting a soft limit in advance on calories and macros. I'll track on the app. Quantification is crucial because what gets measured gets mastered!
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12 marzo 2023
Oats, the most quintessentially Scottish of all grains. I like doctoring them up.
I'll have this breakfast three times a week.
One noteworthy substitution: Using 30g hemp hearts instead the ground flax shown here will up the protein a bit.
I go for Trader Joe's Organic Steel Cut Oats. Steel cut oats take a long time to cook (15-30 minutes) versus rolled oats, even the "old-fashioned" variety. In my opinion, steel cut oats are better when reheated later in the week. I'll reconstitute them with some extra water and all the extras.
Trivia: (Oat)Meal Monday has to be the oatiest holiday around, on the second Monday in February (https://en.wikipedia.org/wiki/Meal_Monday). I'm glad I don't have to subsist in a cold room at St. Andrews on oats, an evening beer, and the occasional egg (singular) and glass of milk on a Sunday.
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11 marzo 2023
Holding nearly even since last week, which I believe is due to "noise" from daily fluctuations in weight.
I'll make a prediction now that I should weigh in next Saturday morning at 249.7 lbs. based on my Total Daily Energy Expenditure and actual caloric consumption over the the previous 14 days. The 2679 calorie daily average includes 12 meal plan days of 2300 calories per day and two "free" days that I input as 4930 calories.
Check back next Saturday to see if the prophecy is fulfilled!
Hope everyone has a wonderfully relaxing and active weekend.
I've started doing the stair machine for my cardio three days a week. I increase speed through 4 peaks and valleys and at the end of 20 minutes I've "climbed" just over 1000 steps. I'm interested to see how my performance improves after 10 sessions.
(In a 12-Bar blues progression:
Ain't got no doughnuts this morning
But I'll have cookies on Tuesday night)
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
114,3 kg
35,9 kg
13,6 kg
Bien
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Ganando 0,0 kg a la Semana
04 marzo 2023
Happy Saturday!
I hope everyone who is able has time to recreate outdoors. Looks like glorious weather here on the Gulf Coast, sunny with an afternoon high of 75 F, with northwesterly winds and (relatively) low humidity. I may venture out for a walk on the beach late morning or early afternoon.
Here's an outline of my process, culminating in what I consider a good result for the week:
-Free day last Saturday, traveling out of town for a family get-together.
-Sticking (mostly) to my meal plan Sunday, with the deviation of an iced coffee with "Irish Cream" before heading home, while meeting up with friends.
-Meal plan by the book Monday through Wednesday, lower body strength training Monday, a 5+ mile walk Tuesday, and upper body strength training Monday.
-After an off-plan lunch Thursday at a professional meeting, I tracked my food using the app. By sticking to just tuna in water later in the evening, my actual intake that day closely aligned with my goals, both calorie- and macronutrient-wise.
-Friday was on the plan with some lower body strength training.
Hope everyone has a relaxing weekend and success in moving toward or maintaining their goals in the week to come.
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
114,2 kg
35,9 kg
13,5 kg
Bien
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Perdiendo 0,9 kg a la Semana
25 febrero 2023
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
115,1 kg
35,0 kg
14,4 kg
Bien
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Perdiendo 0,1 kg a la Semana
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