Week 1: The Menu
Friday, January 13, 2006 @ 8:18 am by DarK SouLMonday:
Woke up at 6:00 AM and exercised for 30 minutes. My goal is to wake up at 5:30AM and exercise for an hour, but that will take a month of adjustment because if I do it fast I know I will get lazy the next morning and quit altogether.
Breakfast:
The usual whole wheat bread with swiss cheese and cooked turkey and 8oz glass of orange juice. (About 300 calories – I might need to buy another brand of bread to lower the calories to 200 and I could also buy fat free cheese for an extra cut, but I will only do that on an extreme situation.)
Mid Morning snack:
Low fat yogurt (110 cals) and a Nature Valley Granola Bar (190 Cals)…
Hmmm, fuck, that was way too much calories for a mid morning snack. I will have to cut either on the granola or the Yogurt, or alternate them. That’s good because now they will last longer.
Lunch:
Leftovers from Saturday, it was pasta in salsa alfredo with grinded cheese on top, and a banana. I am guessing about 600 Cals give or take.
Mid afternoon:
The same as in mid morning. (300 cals) Ok, that was too much, from tomorrow on (Wednesday) I will bring a granola for the morning and a yogurt for the evening. A snack should be around 100 calories at most.
Dinner:
Farina or wheat cream (I am guessing 250 cals but I am not sure), and some fruits (around 60 cals)
Total Calories for Monday: 2010. I definitely have to lower that to 1600 calories if I want this to work.
Tuesday:
Same routine as Monday but at lunch time I went to Subway and got a BMT with water and a cookie.
Breakfast – 300 Cals
Mid Morning snack – 110 Cals
Lunch – BMT and a cookie – 600 Cals
Mid Evening Snack 110 Cals
Dinner – 2 Corn ears with butter and some fruits later on - 300 Cals
Total Calories for Tuesday: 1420
Ugh!!, I went too low!!!, that’s why I was starving during the night.
Wednesday:
Breakfast – 300 C
Mid morning – 110 C
Lunch – BMT again (I love it!) and a cookie (I drink water with this, I hate coca cola, well, I hate ALL sodas.) – 600 C
Mid Evening – around 160 C
Dinner - 2 Corn ears (again) and some broccoli with Alfredo Sauce and grinded Asiago Cheese (fucking tasty!!!) and some fruits later on (about 450 Cals I think…)
Total calories for Wednesday: 1620
Thursday:
Breakfast – 300
Mid Morning – 190 (Granola bar)
Lunch – Taco Bell, one Nacho Bell Grande and one Quesadilla, not sure how many calories but since it had cheese, meat and more cheese… should be around 650 or 700 calories give or take.
Mid Evening – 190 (Granola bar)
Dinner – Corn cream (yummy!!!) and a glass of orange juice - 330 Cals
Total Calories for Thursday: 1660
For Friday it will probable be the same thing so I am not going to register it here unless its something different. Anyway, all this torture paid off, this is my new weight.
Total time exercised during the week: 2.5 hours, goal is 5 hours.
Total Fat killed: 4 pounds (My weight was 263, gained those tree pounds during Christmas)
Next goals are:
- Increase exercising time
- Recheck my diet plus cook my own meals instead of going to Subway
- Focus on the calories I burn at the Cycle and monitor my BMR
- BE CONSISTENT!!!
Well, that was all. Time to go and play with PocketPC.
January 13th, 2006 at 10:35 am
Congratulations! 4 lbs in a week is pretty good. You dont’ want to loose to much at once.
January 13th, 2006 at 10:44 am
Yeah I know, but most of it was probably just water, which I keep drinking continuously.
January 13th, 2006 at 11:54 am
Felicidades! Concuerdo con Cesar que deberias bajarlo lentamente para que tu cuerpo se vaya adaptando a la perdida efectivemente. Chequense esto.
January 13th, 2006 at 12:19 pm
WOOHOOOOOOO!!!!! WAY TO GO BABE!!! I still haven’t weighed myself but I don’t have high expectations (I still haven’t figured an effective free weight routine, since I’m reading everywhere that gym machines are much less efficient, so i’m still just doing cardio).
January 13th, 2006 at 4:00 pm
4 lbs a week is definitely a big loss. I always struggled with the constancy or working out and eating right. It is the hardest part. You are doing great and we all here to support you.
January 13th, 2006 at 5:52 pm
salsa alfredo too much fat and calories…
Yogurt has a lot of grams of sugars,,buy dry fruits instead for snacks.
Taco bell shouldn’t be in your list of restaurant while on diet. Too many calories of fat from the many layers of cheese.
All that cheese is killing your diet.
For more exercise,,park your car far from the entrance of work or any mall.
use stairs instead of elevators if possible.
January 14th, 2006 at 3:17 am
I dont care about fat or carbs, a healthy diet NEEDS to have a balance of both and that is what I am doing. The only thing that matters is watching calories and I am doing just that :p
January 17th, 2006 at 4:25 pm
Nice, nice!!!!
A couple things.
1. You did well on lowering the calorie intake in a less than shy manner. It is important to shock the metabolism during the first weeks. If you lower the calorie intake too shyly the body will get accustomed and the results will be negligible. Of course, you cant go too low either, ’cause you could get sick or quit altogether. I believe 1500 is the perfect amount, considering you’re excercizing.
2. When you eat from Taco Bell, request “fresh”, they’ll substitute the cheese with salsa. And unlike other fast foods, they do have the option here in this crappy mudpile…
3. There’s a “light” version of swiss cheese which has less fat than regular swiss and I guarantee tastes as good and has the same consistency as regular. Youll find it at Costco, and probably at Sam’s. BTW, if you go to Costco, they have 2 brands, one cheaper than the other and both taste equally good. You know which one to buy.
4. Buy “no sugar added” yogurt.
5. Remember the healthy fats!!!! Add salmon, avocado and nuts to your diet. They have the necessary Omega 3-6 fatty acids which are good for the skin and heart as they help the body get rid of “bad” fats….