geoiggs

I have a plan………..and that plan is:

    1600 - 2200 calories and no more than 10% from fat.

    complex carbs………and severly restrict simple carbs……..those are the white ones……..think brown

    cardio 7 days a week and twice on some

    lift weights 4 days a week

If I follow this plan I will lose close to 3 pounds a week.

weigh in day for me is Friday………..during my last chance workout……..I mentally go over my week and try to figure out what the scale is going to say……okay so this week I had one binge occurence…….an occurence is when I eat well all day and binge for a meal………….I had a binge day……….that’s were I overeat for 2 or more meals………..and cake or candy is involved………I had 2 mindless eating events……….mindless eating is when you eat something without a reason to why…….the other day while in the kitchen………there was a jar of peanut butter out and without realizing it………I got a spoon and had some………this made the journal…….last night while grilling………there were pistachio nuts in the kitchen……..I started eating them for no reason……..so there was an added 350 calories and brought my fat percentage for the day up to 22 % double on where I am normally……yes I count everything……..so my weight loss was exactly 1/2 pound for the week………this is what I deserved and no a loss is not a loss…….I had an oppurtunity to lose weight this week and get closer to a number that would delight me and that number is 199………I feel like in my sub conscious I am afraid of success…….and the next two weeks……..I have many good things going on and they involve all different drinking and eating stituations………so a good loss this week would have helped……..enough of the physco-babble………I will try to control and not totally binge and hopefully 2 weeks from now……..I dont put on any pounds……..I plan not to lose………just maintain……….

getting off point……….my point is you need to make a plan………and fiddle with that plan……….until you know its rock sold and once you have the plan………you need to stick with it………more importantly you need to not have you fat brain pick it apart………what we need to do is be brutally honest with ourselves……………and make sure that when we say we are on plan that was really the case………..sometimes we hear people saying I hit a plateau……..or I dont know why im not losing weight………and we are just lying because we didnt strictly stay on plan……..if you do stay on plan……….and dont lose any weight than thats not a good plan……..

woke up Sunday morning…………..had a beer for breakfast……..didnt taste bad……..so I had one for dessert……..stumble to my closest………and looked for my cleanest dirty shirt……….having had too much wine and song last night……….that’s how I felt this morning………

yesterday was an emotional day for me………..celebrated my fiftieth birthday………..there was a pizza and cake celebration at work………..ate way too much for lunch…….however did get my workouts in………tried taking care of so financial business………should have been a couple clicks……..turns out to be a real headache……..my financial situation is becoming a Tsunami………..I really started stressing thinking about……….so I was getting a little bummed out……..went out for my birthday dinner………I planned on getting chicken fajitas……..no sour cream, cheese, guacamole………..that would be a healthy choice……….but I was in no shape to make rational decisions………..lets just say I had no control……………had nachos with all the fats on them…………ate French fries………first time in 3 months that I let one touch my lips………and then came home and ate some more cake……..

I woke up this morning……….and I felt like crappola………had a cup of coffee on the way to the gym………..this usually clears out the cob webs not this morning……it is amazing what happens to our bodies………when we put it through the fight or response mode………..by our thinking………because clearly our lives are not in jeopardy………..but our response is the same as being attacked by a foe………

started my hour workout on the elliptical machine…………..normally after 5 or 10 minutes I start feeling good and can feel the positive energy that comes from moving your body……..not today……………40 minutes into the workout……….still had the cob webs could shake off the sleepiness………..but have gotten much better………did a lot of positive thinking………..I meditated on filling my body with energy…………..anytime a bad thought popped in my head……..I would send it packing……..concentrated on giving the means to figure out my problem and not to think about the negative side of the problem…………..by the end of my work out started to feel better………….a nice shower and I was good to go……….came out with a completely different outlook……….ready to tackle the day…….

today I hit the half century mark…….to celebrate my special day………I got up at 445 and went out for a 3 mile run………….and later in the day……….I will do some strength training…….the weather was real nice this morning………..by the end of the run I was feeling great………..the sun was just rising and the air was clean……..I thank God for the run and the day………any day that I wake up without dirt on my face is a really good day………

this morning during my run………I was reflecting back to where I was and where I am now…………there was a point where things were really bad for me………had to sleep in my recliner downstairs because I couldnt make it up the stairs……….my heart was giving me trouble when I was going through chemo treatments…….my resting pulse rate was 125…….it was impossible for me to walk up a flight of stairs………….and after a week I was able to get up the stairs but had to rest half way………BP was 170/110……..cholestrol 252……I was a lucky man………my illness didnt kill me……..it gave me a new prospective on life……..I learned how precious good health is………I always took it for granted……..I was never in a hospital until I was 47………and since then had a couple of procedures and stays during a 18 month peroid……so today I am so grateful that I have gotten a chance to correct my past wrongs….

it feels great to celebrate another birthday……..and the numbers that concern me the most besides the ones on the backs of horses are…………….52 weight loss……..110/75 BP…………..200 cholestrol………….93 glucose level………..

I consider myself to be schizo……………I have a healthy fitness oriented brain during the week……………and my fat brain seems to take over on the weekends……….before you think ith that I am beating myself up that is not the case…………I would just like to make my life improving program better……..have accomplished alot and not ready to throw that away…..

This weekend wasnt bad………….had none of the B’s…………..BBQ and Beer………..ate on plan for most of the weekend………..until Sunday night………..my goal for the weekend was to lose 1/2 pound………….got in two killer workouts and did well until Sunday evening….

Spent a relaxing day on the beach…………packed a whole wheat PBJ………..clementines and cut watermelon…………the only meal I got left is dinner………there is no way I felt like cooking………so I decide to order chinese for the family………….instead of ordering a healthier dish…………….I decided to eat all the fattening stuff………..you know boneless ribs, sweet n sour chicken, fried dumplings, general Tso’s chicken…………did manage to throw in a few broccoli florets……….ate lots……….okay………wasn’t the wisest choice……….had a skinny cow afterwards………..if I stopped there all would have been wonderful in fat loss land………….but no…………….my fat brain completly took over…………there was a big box of whoppers sitting in the house for 3 weeks…………..funny my kids by this stuff for themselves………have a little handful and thats it…………so I polished off the whoppers……….watching TV and all of sudden the left over chinese food is calling my name……..my daughter left it on the table in case her BF wanted some………..so now its sitting there room tempature…………so to complete my slovishness………I devoured some more chinese food………..BTW………I wasnt hungry…………

this morning I got on the scale…………I was even for the weekend………..If I would have stuck to plan yester I know that 1/2 pound would have been mine……..not complaining just trying to talk this out of my system……..

Tomorrow is my birthday………..hitting the big 50……….I planned to work both jobs………but my daughters want to take me out to dinner…………and have cake afterwards………..so my fat brain is upset that my routine will broken tomorrow………and even if I dont binge………I will be eating off plan by having cake and restuarant food……….I really have been focused and this might put me back a little bit………..

laced up the sneaks and went out for my  morning jog………..it is 77 degrees already and about 99 % humidity…………..2 blocks out…………I realized that I left my frozen vitamin water bottle in the freezer and it was in my friggin hand melting and keeping my hands cool………….I usually take my first sip about 1/2 mile into my jog…………..the water is refreshing and gives me energy on these hot humid days…………my mind goes into a highly fought tennis match…………….should I go back………….or should I continue…….I decided to go on…………once I start jogging I need to keep moving……………If I stop…………most times I dont start again……..so no my mind is starting to work on me………….pass the 1/2 mile point………….shoot no water…………no my mind is telling me there is no way that I’m going to be able to go the full 2…………about 3/4 mile I realized that I wasn’t dying of thirst………….so at that point I made peace with my mind…………….it doesnt matter you will put your best foot forward one step at a time…………….and if you dont finish thats okay…………once I made that concsious thought…………..my run started getting real fluid…………I finished my run with ease………and had a really good work out……….

We really need to make our minds fit……………we need to exercise daily with postive thoughts about nutrious food, exercise and good feelings in general………you need to eliminate negative thoughts……………they will sabotage any efforts……………..once you start saying I can………….you will…………….when I’m in the gym once I start thinking this is heavy …………..the weight does become really heavy………….when I’m doing cardio……….and the mind is focused on the things that I need to do for the day…………..the 45 minutes cardio starts getting real hard to do…………..but if I focus on how good this makes me feel and that when I get done I will be able to do everything with greater ease………all of a sudden the 45 turns into an hour…………..you decide that the 15 minutes will feel good…………….

some days are better than others…….got up at 0500……….and then it hit me it was Friday……..the house was cooler than normal………it seems the humidity was breaking a little……….I love getting up early………..the first cup of coffee…….is heaven……..the warm sensation on the lips………….the first few sips……..I swear I can feel it moving through my veins………part of my life plan……..is to read a book for at least 15 minutes a day………got in about a half hour of reading…….then I laced the sneaks and went out for my morning jog……….the weather was cooperating this morning………..only 65 degrees……….the sun was on the rise………..I felt so energetic during my run this morning………….when I finished the sun was clearly visible and the sky was clear blue with a few clouds………felt very alive………….thanked God for the run and the great day that was coming my way…..

Fridays are great…………….my hours on Friday are 9 - 2pm…………..so I was able to hit the gym before work……………….did 45 minutes on the elliptical machine………..just keep feeling happier……….

Friday is weigh in day…………..got on the scale after my workout as I do every week……………going going gone are another 2 1/2 pounds……………getting ever closer to onderland………..5 more pounds and I will be breaking the 200lb mark…………

had a killer workout today………….got up to the top level on the eliptical machine………..I danced in level 10………………..for 150 seconds………….the sweat was dripping……….my leg muscles were screaming………..my mind was saying this is nuts…………..my heart said……….”you can do anything for 2 1/2 minutes”………………my heart rate was 165……….the monitor was red…………I was in the danger zone…………..I like to be in this zone a couple times a month………….so glad that my heart won this battle……………once the heart takes over the mind will follow…………..

years ago when I worked nights……….every morning on the way home………..I would stop off at Dunkin Donuts……….and get the usual…………med coffee light and sweet………you know 6 sugars…………and 3 chocolate chip cookies the special………..in my mind I thought it was better to get 3 cookies versus 2 donuts………that was the other speciall………..thought I was saving calories………

We have a new law here in New York…………dont know the specifics…………but any chain resturant meaning more than one or whatever number……………must post the calories on all menus……….including the ones that are on the wall…………so know when you go to Mickey D’s………..you will know exactly how much you are clogging your ateries.

The cookies that I used to eat…………………are 540 calories each………….so 5 days a week I was ingesting an estimated 1750 calories for a snack right before I went to bed………….I was wondered why I couldn’t sleep when I worked nights……….could have been the 750 sugar calories I ate before retiring………

the whole wheat donut comes in at 220 calories………………boston creme beleive or not was only 275……….for 55 Im going boston creme………..

FRIDAY, July 25 (HealthDay News) — Anyone who has avoided Monday morning weigh-ins knows this unalterable truth: Weekends are not a dieter’s friend.Now, researchers have some science to back up dieters’ complaints about weekends being their undoing: Most people do eat more on the weekend, even when they’re trying to lose weight.

“Weekend indulgences can wreak havoc on weight control, either causing our weight to increase or if we are following a diet to lose weight, can hinder our weight loss efforts,” said study author Susan Racette, an assistant professor at Washington University in St. Louis. The research was published online recently in the journal Obesity.

Racette and her colleagues followed 48 men and women for a year, trying to determine the effects of weekends on weight loss efforts.

They assigned the participants, who ranged from being healthy weight to being nearly obese, to one of three groups: The controls did not change diet or activity levels; the calorie-restriction group reduced intake by 20 percent, and the physical activity group increased physical activity every day by 20 percent. Participants kept food diaries and wore devices to measure activity.

But even before the intervention started, Racette gathered data — on daily weight, food intake and physical activity — and found that the weekends were for indulging.

“At baseline, before they were supposed to be following a diet or exercise plan, we found on weekends, people gained weight,” she said. During the week, the weight would decline. But the weekend effect was strong. “If you translate it out to a year, it could have increased weight by 9 pounds.”

Before the intervention, participants ate an average of 2,257 calories on Saturday compared to just 2,021 during the week. But the average activity on weekends overall didn’t differ much from average weekday activities. So, it was the food, not the lack of activity, that was to blame, Racette said.

Racette monitored the participants for a year after they started the intervention, and the weekend indulgences continued. The calorie restriction group stopped losing weight on weekends, while the physical activity group gained slightly (about .17 pounds). There were not significant weight changes in the controls on weekends.

Weekend indulgences help explain the slower-than-expected weight loss of many dieters, Racette said. “There is less structure on the weekend for a lot of people, and that can wreak havoc,” she said. “A little indulgence turns into a big indulgence. Being vigilant on the weekends is really important for people either trying to lose weight or maintain a weight loss,” she said.

So glad to be back at work…………weighed in this morning 208……….gained half a pound………that is a success………..going to work out hard this week and really watch what I’m eating………….Friday I will weigh 206…………..wish me luck…………..I love having routine in my life………….