Back on the wagon

For a few months I haven't been that good about staying on plan. Busy-ness didn't allow for cooking, which in turn doesn't allow for careful planning of what I eat. Thanksgiving was bad, and last week I was just getting used to a new job. Today I am back on the wagon for several reasons - I feel better when I am following the slow-carb diet, and it's time to get in better shape for my birthday vacation at the end of January. I am pretty surprised that after all this time, I have only gained five pounds. It's still five pounds too many.

So here goes, the relaunch of the slow carb diet:
Weight: 205
Chest: 44"
Waist (at navel): 41.5"
Hips: 38.75"
Biceps:
    Right: 13.5"
    Left: 13.4"
Thighs:
    Right: 22.5"
    Left: 22.75"

Here we go!

Week 9 - UP

Hm. Well, week 9 has been interesting. Twice I broke the diet at dinner, Wednesday (had a small slice of banana bread) and last night (big party, had a small piece of pie and flan.) Otherwise, observed the diet to a T. The result: 2 lb gain. The only other change from the week prior was the return to spinach/bean/tomato omelette at breakfast.

Right now there is too much going on for me right now to worry about it.

I'll adjust breakfast back to eggs and meat, and see what happens.

Week 8 - Finally

Finally, after 2 weeks of a complete stop, I followed the advice from the 4-hour People Forum and saw some changes this week. I took out beans from breakfast and second lunch (now calling it snack) and that seems to have kicked things into motion. I was a big hungrier, realized I was going on 1,200-1,400 calories a day, so added 2 TBSP of organic peanut butter before bed.

Good things that came out of this plateau: I stuck to it, even though I didn't want to, and I also gave up sugar in my coffee. I still put cream, after searching found Smith Brother's Farms to be the only one that does not add anything to it.

Work-out wise, I've hurt my back somehow so took it easy this week. The pain is still there, hoping to see my acupuncturist this week.

On to the numbers:
Weight: 206
Waist: 41!!!
Hips: 38 1/2
Chest: 44 1/4"
Arms:

• Left 14 1/4
• Right: 14

Legs:

• Left: 22 1/2"
• Right: 22 3/8"

Now to enjoy cheat day.

Musings

I've been pretty bummed about this plateau. For three or four weeks I have seen no change at all in my weight or measurements, to the point where I am now obsessing, which I fear will lead to dropping out of the program.

I do have to say, all things considered I am quite happy with the diet itself - I have more energy, sleep better, and for the first time since I remember I am consuming no sugar. I never thought that would be possible.

Right now, all the adjusting, stop eating this and that (i.e. beans, which are supposed to be ok) has me a little discouraged. I am giving myself 10 weeks - this is week 9 - so we'll see. If nothing major changes, I might go back to the tried and true (for me) method of counting calories.

Which brings me to another point. I used SparkPeople before, and liked it, mostly for the food tracking aspect of it. It's quite illuminating. Well, today, for the first time, I went and loaded the recipes I'm eating this week, and notice that I am going at an incredible caloric deficiency - 1,200 calories a day for a person like me is just not right. At the same time, I don't think I can eat any more than I'm currently eating. Well ... ok, I could eat more, just don't feel like it. Not sure where to add calories, or if it's even necessary.

Week 7 - the grand plateau

The plateau continues. No change whatsoever. Same weight, same measurements.

Things I changed this week:

• as of Wednesday, took out the *one* cheat I was allowing myself, which was sugar in my morning coffee
• stopped drinking wine during the week

The one thing I will do this week is increase protein in breakfast. I have a feeling I haven't been getting the 30g suggested. Let's see if that changes something.

Discouraged, but will carry on. The truth is that I do feel better, and even if the measurements aren't changing, clothes fit me better, so go figure.

Week 6. PLATEAU

Talk about a plateau. No change in *anything.* I even raised the weight I am using on the swings and got in a bike ride this week. Giving it two more weeks. Will come up with a game plan today for this week.

Monday Tuesday

Monday morning weight: 210 lbs.

Monday Meals
Breakfast 8:00 am
2 whole eggs, 1 egg white, spinach, 1/2 tomato, 1/3 can black beans

Lunch 12:30 pm
Chicken stir-fry at a Japanese restaurant. I'm guessing the sauce wasn't 100% within diet. Oh well.

Workout 4:45 pm
Swings: 3 x 25 sets at 30 lbs. (up 5)
2 x 10 sets of arches and balance between swing sets

Second lunch 5:30 pm
Kidney bean/tuna salad with tomato, celery, and avocado

Dinner 10:30 pm
Plan foiled. After rehearsal stopped to meet friends, nothing really on the menu I could eat other than meat and cheese platter. Passed on the bread, did eat some mozzarella and cheddar. Also nuts and pickled peppers.

Tuesday morning weight: 210 lbs.

Gonna revert a bit, and also bring all my meals. The only two things happening differently last week and this week thus far as opposed to the previous weeks when I was losing weight: eating breakfast right after I woke up, and went back to sugar in my coffee instead of Agave nectar. SO I will do what I was doing before: eating when I get to work (about 1.5 hours after I wake up) and going back to Agave in my coffee. (yeah, I know, I know ... I still need sweetened coffee in the morning.)

Breakfast 9:20 am
2 whole eggs, 1 egg white, spinach, 1/2 tomato, 1/3 can black beans

Lunch 1:00 pm
Chicken in lemon/ginger sauce, mixed veggies, 1/2 can of red beans

Second lunch 5:00 pm
Kidney bean/tuna salad with tomato, celery, and avocado

Dinner 8:30 pm
Burrito salad: pork, black beans, salsa, and guacamole over lettuce

Week 6. Keeping an Eye.

I am curious to see the weight fluctuations during the week - is the day after a workout the best day to weigh, etc.? SO this week I will keep an daily journal of everything consumed, and will weigh daily. Who knows what I'll discover. Sunday - day after cheat day Weight at waking up: 210 (no change) Breakfast: 2 1/2 eggs (1 1/2 yolks), tomato, onion, mushrooms, black beans, spinach, 3 strips bacon, 1 TBSP cheese (Sunday transition cheat) + coffee, 2 tsp cream, 3 sugars Lunch: coho salmon filet, wilted chard, asparagus *poor planning left me getting out of rehearsal at 9:00 pm, 5 hours after lunch and 45 minutes from home on a Sunday night* Snack: 2 chipotle chicken wraps at McDonalds. I know, I know. Hunger and practicality won out this time. Figured the caloric deficiency would balance it all out. Pre-bed: 1/2 chicken breast, 2 glasses Malbec Let's see how tomorrow goes.

Week 5.

Weight: 210

Waist: 42
Hips: 38 1/4"
Arms:
Left: 13.75"
Right: 14"
Legs
Left: 23"
Right: 23"

Adding a new measurement because I carry a lot of fat here:
Chest: 44 1/4"

Ok. The weight is very disappointing. I stuck to the diet this week, even started eating right after I got up since I wasn't eating an hour after waking. I guess I'll go back to my usual - more manageable for me - eating breakfast when I get to work.

The good part is that I did lose almost two inches around my chest, clothes fit better, and people are noticing.

On the workout front - worked out twice, same routine (3x25 25# kettle bell swings, back arches, and balancing.) One more week of this work out and then I'll change it up.

Week 4

Week four down. I will be changing up the diet a bit this week. Three weeks of 3-bean salad/tuna-bean salads have hit my bean salad threshold. Will find a couple of other recipes for the next three weeks to replace them.

On to the numbers:
Weight: 211!!!

Waist: 42
Hips: 39
Arms:
Left: 14"
Right: 14"
Legs
Left: 23 1/4"
Right: 23 1/4"

Adding a new measurement because I carry a lot of fat here:
Chest: 46"

I am pretty sure I suck at taking my own measurements, but as long as the scale is easy to read all is good. I was a bit down thinking I wouldn't see much advance this week, and lo and behold I lost 4 pounds. Pretty awesome. I can tell my shirts fit better and I feel better, which is what matters.

On to celebrate Cheat Day.

Week 3.

Computer was down earlier, so was unable to post at the top of cheat day. Let's get to it:

Weight: 215

Waist: 42"

Hips: 39 1/2"

Arms:
Left: 13 3/4
Right: 13 3/4

Legs
Left: 23 1/2
Right: 23 1/2

10 pounds in three weeks. Not too shabby. I started working out in earnest, followed the diet quite closely, and do allow myself 3 sugars and 2 tsp of cream daily in my coffee. So I'm good with this. The bottom line is that I feel 100% better, have more energy, and have little to no cravings for sugar, sweets, or just food.

Even today, for cheat day, I am just not that hungry. I did indulge in cheese in the morning omelete, Starbucks orange, mango, banana smoothie, and strawberry malt. And sushi. Hm ... sushi ...

Biking and working out

Tuesday diet was great. Even went out to dinner because power was out and stayed on track.

Work-out: 3 sets of 25 rep 25# barbell swings, with a set of 10 back arches and 10 flying dogs - holding each for 4 counts - between each of the swing sets.

Wednesday: food schedule got off track early on. Traffic made me late and didn't have breakfast until 10,, and I wasn't hungry by the time I left for a training session. Got out at 3:30 famished and was going on a bike ride. Cheated, grabbed two chicken wraps at McD - grilled, no cheese. Figured the 15 mile bike ride that followed combined with the lack of food would offset any damage.

Dinner picture below. Turkey tacos with beans over spinach and half an avocado. Very tasty.

Sunday

Taking Sunday as a transition day. Had brunch with friends, was good in what I ordered (omelette with tomato, spinach, bacon) but I did keep the cheese. Again—not gonna do this if it makes me feel deprived.

Afterwards went on an almost 27-mile bicycle ride. First long ride on my new bike, shooting for a 100-mile ride by end if summer. The last 5 or 6 miles were tough, very little energy. Had A Starbucks orange/mango/banana smoothie with matcha (they also add protein). I figured a power ride like this counts as strenuous exercise to allow the carbs.

Dinner was my favorite of this diet: herb-crusted salmon over braised kale and black beans.

Also prepared several meals for the week, including the super tasty bean and tuna salad and 3-bean salad.

Photo: cheat day

Proper way to end cheat day: strawberry malt at Red Robin.

Week Two.

Cheat day. I've been waiting for this day. Bread and cheese are high on the list.

First, measurements.

Weight: 218 lbs.

Waist: 43

Hip: 38 3/4

Arms:
Left: 13 7/8"
Right: 13 7/8"

Legs:
Left: 22 1/4"

Right: 22 1/2"

Ok. That's disappointing. Other than an ingredient here or there at one meal, I followed the diet regimen very close. I am also surprised at the waist. Of all the measurements, it's the one that I know I'm doing correctly, and it went up by an inch. Well, the important thing is that I feel better and some folks have already commented on my appearance. So I'll stick with it. I just hope next week has different results.

Friday

Not many updates as it turns out to be very much of the same. Experienced several challenges this week as far as sticking to the diet 100%. Wednesday had an appointment at 8:00 pm at a Starbucks. Because of late food, I wasn't hungry earlier so wound up starving while at Starbucks. Ordered a protein box for the hard boiled egg, nibbled on the cheese, a touch of bread with PB and honey ... argh! So hungry and wouldn't be home until late. Wound up tossing the rest (fruit, bread, PB) and feeling guilty for the rest of the week. Thursday was great, ate the right foods. At dinner, however, kept the feta cheese in the salad and unbeknownst to me, there were figs in it. I decided early on that I would not punish myself for little indiscretions. Today I adhered to the diet, and it was the first day I worked out, which felt great. The gym has no kettle bells, but the dumbbells they have work just fine. Did 20 practice lifts and 2-25 rep sets of the swings. In between, did 20 sets of flying dog and 20 glute activation raises. Weigh-in first thing in the morning. Let's see how this goes.

Week 2. Rough start.

Starting week 2 was tricky, but a huge lesson in planning was learned and now am back on track. Sunday I had a long audition at night. I ate properly all day, but assumed I'd be able to grab a snack before I went into the audition. Alas, I wound up running late (no big surprise) and had to resort to eating a couple of the snack bars that were provided, a little defeated I had a couple of tacos later in the evening, no cheese but did eat two tortillas. Monday was great, bought food for the whole week and was very excited. One of the side veggie bags I bought, Soycutash, had more corn than anticipated. At night I went out with a friend for tapas and was very aware of what I was ordering and completely skipped the bread. I did realize when I was almost done that one of the dishes contained yogurt. Oi! Tuesday started rushed, so I didn't get a chance to make my own breakfast. The folks at the deli downstairs were great and made me an omelet to order: 3 eggs, avocado, turkey bacon, tomato, ... and something else I'm forgetting. The rest of the meals for the week are well planned and will remain on track.

Sunday dinner

Herb-crusted salmon over greens and 3-bean salad.

Very tasty, will definitely do this again.

One week.

It has been one week since I started the 4HB program in earnest. The only issue was feeling hungry, however that went away by Wednesday. I find that I am not craving sweets or late night snacks like I usually do, and today - cheat day - I don't have this incredible urge to go out there and eat all this stuff I haven't been eating. Cheat day will be most helpful by making it easy to be at auditions all day eating whatever we are provided and going to dinner with friends.

So, how did it go.

Weight: 220 pounds

Arms
Left: 14"
Right: 13 7/8"

Waist: 42 1/2"

Hip: 38 3/4"

Legs
Left: 22 1/2"
Right: 22 1/2"

Total inches: 154 1/8"

Biggest surprise was the weight. Very happy! Even though I had the sugar in my coffee in the morning and one of my meals included corn this week, I still lost five pounds. I am not sure I'm doing the measuring right, the number is smaller so there you go.

I am inspired to continue even more diligently on week 2.

Thursday dinner

Salmon, veggie stir-fry and 3-bean salad.

FJ - Wednesday

As I begin to figure out what to do, I am understanding this blog will serve several purposes:

1. Food Journal. Keeping daily track of the foods I eat, occasional photos, and commentary. Title will start with FJ
2. Progress Tracker. Weekly I will post the results of measurements and weight. Title will start with PT
3. General Thoughts. Comments, opinions, questions, ramblings (and I can ramble.) These will not have a prefix in the title.

So, here goes Food Journal for Wednesday, a lot late. Added a couple of tablespoonfuls of cottage cheese to breakfast. HUGE difference. Cottage cheese is now a staple in my fridge. Lunch and second lunch were the usual pre-made chili and stir fry. I had the stir fry first, thinking it would hold me over better. It did not. I was still quite hungry a mere three hours after lunch. Dinner was not quite foiled, alas my partner made a delicious and thoughtful dinner of chicken, spinach salad, and lentils. The only issue was that the chicken was marinated in part orange juice. I wasn't about to pass on dinner, so a little foil I guess. It was a celebratory night as I was offered a great gig and also my partner's last night home before going away for a week, so Prosecco took the place of the red wine. Not on top of the list, I know, but it is ok.

Day 2. Ooops or argh!

I'd love to say that day 2 went perfectly. It mostly did. Woke up late and had to rush to get the omelette done, so I don't think it was as substantial as it needed to be. Second lunch contains corn, which it will for the rest of the week since it's already made. Dinner included peas - my partner thought they were an approved food. I think they're not because of sugar content. I've also been *very* hungry today. Will need to figure out where I can add more substance to the food I eat, I don't think I can eat any more volume in one sitting.

Today's Meals
Breakfast: eggs, tomato, zucchini, asparagus, onion plus the one cheat: coffee + silk + 2 tsp sugar
Lunch: Chicken chili (chicken, white beans, spices) Second lunch: Mexican stir-fry Dinner: peas, lentils, steak Ending the day with a couple of glasses of wine

Also started doing exercises in the morning, following through the kettle-bell swings without the actual kettle bell. That will have to wait until next week.

Monday recap

A day late ...

Breakfast was massive omelette with spinach, asparagus, onion, bell pepper, tomatoes, bacon, and salsa. I didn't realize how much I was going to miss the cheese, though. I have been putting less and less cheese on my food, but damn. No cheese was definitely noticeable. I also attempted to drink black, sugar-less coffee. Yeah, that's not going to happen. I figure I'm ok giving up some fast weight loss in order to have a drinkable cup of coffee in the morning.

So my compromise: 1 cup of coffee with a dash of soy milk and two tsp of sugar *after* breakfast. (I used to drink triple latte with three sugars followed by at least two cups of coffee with milk and sugar.)

Lunch was Cincinnati chili over pinto beans.

Then we went to meet friends out, could not bring myself to drink red wine so had a couple of vodka martinis. I figured it's better than having screwdrivers, which would include OJ. Spaced them out with club soda with bitters and plain water. Second lunch was a chicken fajita salad without cheese nor sour cream, instead added guacamole.

Dinner was more Cinci chili over beans. It was late. I was not too hungry.

During the day went to the store and bought food to prepare lunches and second lunches for the week.

This week's menu:
Lunch: White Chicken Chili, which includes white beans and spinach
Second lunch: Mexican stir-fry, which includes beef, asparagus, tomatoes, salsa, zucchini, onion, bell pepper, and 1 cup of kernel corn (which will amount to 1/4 cup per day). At first I read that whole corn in moderation was ok, alas later I read it wasn't. Will be omitted next time.

Lunch

Two-way: Cincinnati chili over red beans.

Day 1. Sort of.

I am determined to follow this through. Mostly. There are things that are easier to give up than others. Whilst I am ready to adhere to the regimen, there is one issue at play: I like coffee. I have been drinking coffee all my life, since childhood. As a child, I wanted to drink coffee like the grown-ups, and I never had a taste for milk alone. So mom would let me drink coffee with *lots* of milk. And sugar. So yeah, coffee with milk and sugar has been part of my daily routine since I was about three years old. I have tried drinking black coffee, replacing coffee with tea, giving up coffee ... alas, I keep on coming back to it. A few weeks ago I switched to Vanilla Soy milk, and it's been fine. It's just that for now, coffee with vanilla soy milk and sugar will remain as part of my morning ritual. Today was the *soft* start of the diet. It is a holiday weekend, and plans had already been made about tonight's dinner. Skipped the usual bread at breakfast, but we are having risotto with dinner. I also made myself a banana/orange/strawberry smoothie. It'll be a week until I can have one again. Already made the food plan for the week, shopping after dinner.

4HB

I am about to reach that point I said I would not reach again. About 12 years ago I hit 240 pounds, and after meeting with nutritionist and working out with a personal trainer, I got my weight back in control and down to 170, and eventually figured my ideal weight is more like 180. I managed to keep that up for a while. Alas, about 5 years ago I tore an MCL in the winter, and later that spring I found out I had a compression fracture in my back, which acted up after I did strenuous exercise. In the meantime, I also quit smoking.

So little by little I've seen the weight inch up. Pound by pound. I've tried over and again to get it under control, not being quite successful each time. It wasn't until a couple of weeks ago that I realized one thing: for the first time in five years I felt like a non-smoker. See, since I quit smoking I have wanted a cigarette almost daily. I could see myself smoking again. Yet I had that moment, when I could not see myself smoking again. It's just not me anymore. And that's when I realized - I have been focusing my energy and will-power on not smoking. Which is great. Now that *that* is taken care of, well, it's time to focus again on my weight and overall health and well-being.

A good friend mentioned The 4-Hour Body. Being that he's about my age and in fantastic shape I figured something's working for him, so I'll give it a try. I am reluctant - the methods and approach are different - but then again, in a strange way it all makes sense.
One of the things to do: keep track of everything. So yeah, you will have the dubious honor of seeing my body shots and progress as I take on this journey.

Looking at the photos blows my mind that I have reached this point. It's beyond vanity, I feel unhealthy, don't look the way I want. If I was ready before, seeing these photos has solidified my resolve this time around.

Starting weight: 225lbs Measurements:
Upper Arms (mid-bicep)
Right: 14"
Left:14 1/8"

Waist (at navel): 44"

Hips: 40 3/8"

Legs: (mid-thigh)
Right: 21 3/4"
Left: 21 1/2"

Total inches: 155 3/4"

Body fat: estimate over 30% based on photos

*sigh*