Happy Friday! I weighed in this AM to see 331 on the scale. I am doing good and keeping the progress moving. My morning workout was a good one. I did 20 minutes on the treadmill of walk a minute and jog a minute followed by 10 minutes of walking at 5% incline at 3.3 mph. This got the sweat flowing and I moved to the Stair stepper machine for 20 minutes to keep it going. My legs were burning all day! Today after work I had a few errands to run so I did not go to the gym. Instead once done I lifted weights in my garage for a light workout, 20 minutes long. I chose to do 3 sets with lighter than my normal workout weights, for a few more reps than I normally do.
Overhead press 70lbs- 10,10,10
barbell curls 46lbs 10,10,10
bent over rows 70lbs 10,10,10 (felt too easy)
Triceps bar curl, behind my head 46lbs 10,10,10
Lat pull downs 107 lbs 10,10,10
The odd ball poundages are because I was given some cement in plastic weights (for free on craigslist) and was trying to set up multiple bars and equipment so I do not need to waist time moving plates around in the small space I have in the garage. I still have move plates available to use and will need to swap things for when I do squats, but this setup will allow me to work out and only made a weight swat one time. The next couple times I should be able to dial in the weights and adjust things to where they need to be.
My diet today was solid. Breakfast was 1/2 a serving of Aunt Jamima mini pancakes with 2 turkey sausage, 4 hard boiled egg white and a small apple and large grapefruit. 514 calories and very filling.
For Morning break I had a small salad with a 4 oz of chicken breast and a special K bar for 238 calories.
Lunch was bigger. I had a big salad with chicken, some pasta, almonds, cherry tomatoes, corn, portobello mushrooms, red pepper, baby carrots and balsamic vinegar. I also had a nectorine. All this for 600 calories!
Afternoon snacking was bad, I had 2 servings of rainbow sherbet and one pretzel rod for 320 calories. I had a craving and it was there and available so I went with it. It lacked nutrition but it was not devastating calorie-wise.
Dinner was not a salad! I know hard to believe but I had two today and that was enough. I cooked some more chicken breast as well as frozen spinach and canned chick peas. After the chick peas cooked enough I mashed them up so most of them were smashed, some were mushed into paste. This is similar in consistency with how the middle eastern place does it and with the garlic, onion, pepper, cumin and some chicken base it tasted amazing. My wife and I also ate some pistachio nuts with dinner and I totaled 854 calories for the meal.
My total calories for the day were 2527 calories. Slightly higher than I would like but within my acceptable range for daily intake. I felt good all day except for felling tire once I got home. A 45 minute nap solved the problem and gave me the energy to do the light weights workout in the afternoon. Tomorrow is supposed to be a great day with warn tempertures so I expect to do some hiking after the gym in the morning and after our home chores are done. Another great day. I have been feeling better more and more. I don’t mean from my hospital trip,, I mean in general. Clothing are becoming loose, I have been wearing some stuff that was too tight on my last year and can see the progress when I really have to tighten my belt each morning. Things are heading in the right direction.
