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My journey from fat to fit! |
| I’ve been trying to lose fat and get fit for a long time. This will be my blog about my fitness journey! |
| Friday, 9/20/24 291.6 pounds this morning I’ve had a dubious flirtation with avoiding whey protein by only using plain non-fat Greek yogurt and cinnamon in my oatmeal in the mornings. Yesterday I weighed a lot more in the morning, but used whey in my oatmeal, and today I weighed a lot less. Over the past month while I’ve been avoiding whey, my weight hasn’t gone down much. This leads me to conclude that I haven’t been getting enough protein in my diet. I’m going to use whey every morning from now on, in addition to Greek yogurt and cinnamon, and see what happens. I’ve been staying up too late and not waking up early enough to go on a walk in the mornings. I plan on going to bed earlier and setting my alarm to wake up 20 minutes before sunrise so I can go on a fasted walk before breakfast. When the weather is hot, I can’t go outside because of the medication I’m on. I also have to beware of mountain lions, because they’re active during sunrise and sunset. |
| 294.4 pounds this morning I’ve been taking a break from my diet and not exercising, and I went up in weight. Now I realize why I must exercise consistently and try to stay in a calorie deficit. It’s not because I love exercising, I need to do these things because my weight skyrockets out of control if I don’t. I’m documenting this so I can look back at this the next time I want to take a break from my diet prematurely. I have great muscle building genetics I inherited from my paternal grandfather, but I also have fat building genetics as well, so I need to be mindful of what and how much I eat. |
| I was looking through my diet logs for January and February of this year, and I didn’t realize that during the time when I lost the most weight, I had been eating 2 ounces of whole wheat noodles from Costco when I made spaghetti. Over the past few months, I’ve been using 5 ounces. That is measured dry, before cooking for both weights. From now on, I’m only going to weigh out 2 ounces when I make spaghetti or chicken chow Mein. I tried it tonight and I felt better eating less food, instead of stuffing myself. |
| Wednesday, 9/11/24 285.6 pounds this morning. I walked for 30 minutes this morning. I took the day off today from training. Thursday, 9/12/24 287 pounds this morning. I walked for 30 minutes. 5 sets of exercises today. For breakfast, I ate one cup (measured dry) of cooked oatmeal, one cup of plain non-fat Greek yogurt, and two teaspoons of cinnamon. I did 5 sets of barbell floor press. For lunch I had four whole scrambled eggs, with onion and bell pepper, cooked with one and a half tablespoons of olive oil. For a snack, I had some Rice Chex cereal with whey protein powder. I bought and drank some 8 ounce containers of chocolate milk. For dinner, I had home made chicken chow Mein. |
| 286.2 pounds this morning. Walked for 30 minutes this morning. I did 2 weight training exercises today. For breakfast, I had: one cup oats (weight before cooking), one cup plain non-fat Greek yogurt, two teaspoons cinnamon. Two hours after breakfast, I did 5 sets of barbell standing triceps extensions. I got hungry, so I ate lunch before continuing my workout. For lunch, I had home made chicken chow mein, cooked with chicken breast, Garafolo whole wheat noodles, celery, bell pepper, onion, and Teriyaki sauce. Two hours after lunch, I did 5 sets of barbell biceps curls. I skipped legs. I ate a Payday bar after my workout. For dinner, I had ground turkey burgers with Teriyaki sauce, lettuce, tomato, and onion on two slices of Dave’s killer bread, with low-fat mayonnaise and mustard. I got to thinking about power lifting. If I order some 45 pound Olympic plates, I can use my barbell to clean and jerk in the yard behind the trailer where I live. I might try that sooner with the weights that I already have. I had a salad with lettuce, tomato, cucumber and Italian dressing. I also had an apple. |
| 285.6 pounds this morning. I walked 30 minutes before breakfast. 7 exercises completed for the day. I ate one cup of oatmeal, one cup of plain non-fat Greek yogurt and two teaspoons of cinnamon for breakfast. I trained chest and back before lunch. 5 sets of barbell floor press, 5 sets of dumbbell Flyes, and 5 sets of barbell rows. I plan on training shoulders after lunch. For lunch, I ate four large eggs scrambled with onion and one and a half tablespoons of olive oil, and two slices of Dave’s killer bread. I also had broccoli and cauliflower. I did 5 sets of dumbbell shoulder press, 5 sets of dumbbell lateral raises, 5 sets of bent over rear delt raises, 5 sets of barbell shrugs. I ate a Payday after finishing my workout. For dinner, I had 4 slices of French toast made with Dave’s killer bread, a scoop of whey protein, four eggs, two tablespoons of olive oil in the pan, and four tablespoons of Kirkland strawberry spread on top. After dinner I had some broccoli and a nectarine, and an apple. Later in the evening, I got hungry and had some baby carrots. They’re really under rated, if you’re hungry for a snack they’re low in calories and hit the spot. |
| 287.4 pounds this morning I took the day off today from exercise. I reflected on what training split I want to do this coming week. Up until now, my exercise habits were like my diet: I would gain and lose the same 5 pounds over and over again. With my training, I would do 5 sets of a given body part with the goal of using progressive overload at some point, but would jump off the wagon and need to start over again with 5 sets per body part, and the process would repeat itself. I was on a bro split where I trained each muscle group only once per week. I’m going to try a training split tomorrow where I train chest, back and shoulders on Monday, arms and legs on Tuesday, then Wednesday off. Thursday I’ll train back, chest and shoulders, Friday arms and legs, then Saturday and Sunday off. |
| Friday, 9/6/24 286.6 pounds Saturday, 9/7/24 286.2 pounds Yesterday I walked for 30 minutes, and this morning, also. I ate oatmeal, plain non-fat Greek yogurt and cinnamon for breakfast. For lunch, I had five large scrambled eggs with onion and bell pepper cooked with one and a half tablespoons of olive oil. For dinner I had chicken chow mein. I had watermelon for a snack a couple of times, and a Payday bar before lunch. I lifted weights before lunch, I trained trapezius and biceps. |
| I weighed 285.8 pounds this morning. I had to go do laundry today, so I didn’t go for a walk like usual. Before now, I would buy a burrito from the Mexican wagon across the street from the laundromat, or go to the nearby store and buy $20 worth of junk food. I prepared for my diet this morning by making a peanut butter sandwich, a bag of baby carrots, and some beef sticks. I went to the store while my clothes were in the washers, and bought a quart of milk, a diet A & W root beer, and a large jug of Pine Sol. After buying the Pine Sol, I tried to put it sideways in one of my duffel bags, and it spilled because the lid screwed on but didn’t have an inner seal, and someone had loosened it in the store before I bought it. I had to buy a roll of paper towels and clean out my bags. The store keeper let me grab another jug of Pine Sol for free. I spent about $25, but my goal wasn’t to save money, but to avoid eating junk food. On the way home, the woman who gives me rides stopped at a fruit stand and she paid $12 for a watermelon, and we split it. When I got back to my trailer, I cut up half of it and put it into a Ziploc bag for her, and I kept the other half. I heated up the rest of the left over home made chicken chow Mein from dinner last night, and had that for lunch. Later, I had some watermelon for a snack, and had oatmeal, plain non-fat Greek yogurt, and cinnamon for dinner. Some time after dinner, I had some watermelon. |
| I weighed 287.4 pounds this morning. I had a doctor appointment at 9 a.m. this morning, she called me over the phone. For that reason, I was late in getting on my walk and it started getting warm, so I only walked for 16 minutes. I try to stay out of the heat as much as possible. I ate healthy today, oatmeal, plain non-fat Greek yogurt and cinnamon for breakfast, I had scrambled eggs with onion and bell pepper on two slices of toast made from Dave’s killer bread for lunch. I had broccoli and cauliflower between lunch and dinner, and for dinner I made stir fry chow mein with teriyaki sauce. The teriyaki sauce is lower in sodium and lower in sugar than the other sauce I had been using. For an after dinner snack, I had a Fuji apple. |
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