It does not matter whether you are walking around the block or running a marathon, they both start with a first step.
The Devil is in the details. Don’t think too much, just do it. Don’t get overwhelmed by the complexity or enormousness of losing a lot of weight (or any other task you need to do). Take the first step. The first step is the same for 1 mile or 100 miles. It is only one step. You can do one step. Follow it with another. Before you realize it you will be conquering the distances or tasks you are trying to accomplish.
I realized today I have not included a picture of my main breakfast at work. I eat turkey sausage, 3 hard boiled egg whites, 5 mini pancakes and a piece of fruit. This totals 415 calories depending on the brand of sausage and the size and piece of fruit. Sometimes I substitute instant oatmeal in place of the pancakes. This breaks down to 11.5 grams of fat, 52 grams of carbs, and 24 grams of protein.
I like the fact I can enjoy this combination of food and not feel like I am eating on a restricted diet. That makes a huge difference. No one gets excited about just a piece of fruit and cottage cheese every day. I guess no matter what you eat everyday you can get bored of it, but with this combination every breakfast feels like I am cheating.
Now on to the day! Look, I lost more weight! Unbelievible! It is amazing eating right and exercising works. We got to start telling people this!
The morning workout was a great one. I have a new personal best time in the 1 mile jog. I did it in 12:06. I was really trying to break through to the 11:xx time but could not do it this time. No matter it is an improvement to what I did last time. On a side not to jogging, each time jogging does not need to be a record setting event. It is more important to consistently get you distance goals. You will get faster as you get more fit. It is good to push yourself regularly too. That is when you will see the faster times. You need to find the balance that works for you. OK back on target, after the jogging I moved to the lower body elliptical machine for 30 minutes also. I had a solid hour of cardio between the jogging and walking on the treadmill and the elliptical machine. I felt great.
Work went as it usually does, the time passed by and before I knew it I was heading back to the gym to lift weights. I decided to walk at 10 % incline at 3.3 mph for the warmup this time. I jogged earlier in the day and did not feel like doing it again. I broke a light sweat and was breathing a little bit harder than skipping this 15 minute warmup. Now for the weights! I broke one of my own rules of this weight lifting plan I am trying to follow. I did squats again which makes it 3 days in a row. Bad Joe, bad! Don’t do that again. It actually did not feel bad. I will have to see how I feel in the morning .
Squats:
95-10
135-7,5
185-4
135-8
Overhead presses starting from the ground (added 10 lbs)
105-5,5,5
overhead presses from chest
105-7,7
Deadlifts
135-5
185-5
235-4 (10 lbs heavier than last time)
Leg extensions
170-10
190-10
210-10
170-10
Bent over rows (machine station that uses plates)
+45-10
+70-5,5
+45-10
That was everything and more than enough. My chest and shoulders felt really pumped and tight. My legs feel like I worked them good. I know I did some good stuff today.
After driving home and taking a quick shower I started on dinner. My wife was meeting her Brothers today after work for dinner so I decided to break out the bacon. The evil bacon. I was good with it. My dinner meal was sliced steak, onions, portobello mushrooms and 2 slices of bacon chopped small. I cooked everything together adding the steak last. I put that all over a salad with some balsamic vinegar and loved it. I still have half of what I made so I will be enjoying it for lunch tomorrow as well. I don’t eat bacon very often. I might have some once every 3-4 weeks, and it is usually with a dinner meal of shrimp or chicken. Before I started this healthier way of life I never was eating bacon. I always went for sausage gravy first, regular sausage next, taylor ham it the other stuff was not available, and then and only then bacon. Now it seems it tastes better to me. I guess not eating it for breakfast, and putting it into a support role was all it took to like it more.
I also don’t talk much about what I drink. At work it is only water. I buy it by the gallon, two at a time and I drink 1/2 a gallon at work most days. That seems like a lot when I think about it, but it does not seem to be at the time. As you can see in the picture above I also like seltzer water. Not the sweetened stuff, or other watered down drinks. Just seltzer at home. Most stores keep 4 or more flavors on the shelf and the carbonation makes the beverage more than just water. I probably drink one half to one full liter bottle of seltzer at night with my meal. Hey what can I say, what I am doing is working.
