PRIOR NOTES:

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), yogurt (130), 1/3 dark choc bar (170)
Lunch: banana (80), chicken soup (220), 13 almonds (100), yogurt (130), 1/3 regular beer (50)
Dinner: 1/2 avocado (100), Lean Pizza (300), orange (60), spinach (40), yogurt (130)
TOTAL: 1810


WATER:
32/96 ounces.

EXERCISE:
Sunday: HIIT treadmill cardio, 14 intervals, 11mph 15sec intervals, let HR get to 160 before next interval.

AFTER THOUGHTS:
Today's caloric deficit was 750.

PRIOR NOTES:

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), yogurt (130), 1/3 dark choc bar (170)
Lunch: chix sand (250), almonds (100), yogurt (130)
Afternoon: Lean Pizza (300), Lean Lasagna (290), regular beer (150), 1/3 choc bar (170), drained chix soup (120)
TOTAL: 2110


WATER:
16/96 ounces.

EXERCISE:
Did not exercise.

AFTER THOUGHTS:
Today's caloric deficit was 250. Stressful day, stayed under my BMR but did not stay under my target. Market is gonna drop tomorrow and my eating won't help that. Need to relax.

PRIOR NOTES:

WEIGHT LOSS:
12/04/07: 202.6
01/18/08: 195.4
01/19/08: 196.0
01/20/08: 195.6
01/21/08: 196.4
01/22/08: 196.2
01/16/08 5-day average: 197.0
01/17/08 5-day average: 196.7
01/18/08 5-day average: 196.4
01/19/08 5-day average: 196.3
01/20/08 5-day average: 196.2
01/21/08 5-day average: 195.9
01/22/08 5-day average: 195.9 (minus 1.1 in 6 days)
Total loss: 6.4

NUTRITION:
Morning: toast w/2 tbsp peanut butter (300), Coffee Energy Drink (100), 1/2 Amp Energy Drink (110)
Lunch: chix sand (250), almonds (100), 2 yogurt (220), drained chix soup (130), 1/2 Amp Energy Drink (110)
Dinner: chix sand (250), 1/3 choc bar (170), spinach (40), 1/2 avocado (100), Lean Pizza (300), drained chix soup (130)
TOTAL: 2210


WATER:
48/96 ounces.

EXERCISE:
Did not exercise

AFTER THOUGHTS:
Today's caloric deficit was 0.

1/23 enter eating later. info at home.

Nutrition:
2 yogurts (220), chix breast sand (250), PB & toast (300), 2 sl. bread (80), 13 almonds (130), 1/2 sm choc bar (90)

TOTAL: 1070

I committed Sunday, April 13th to lose 45 pounds in 6 months (26 weeks?). I committed in front of 4 of my peers and got intentional about breaking thru the obstacles that could get in the way (time, money, energy, injury, etc).

That morning, I weighed 201.8#. Some of my weight was due to bloat.

Tuesday morning, I weighed 199.8. I ate about 1580 calories Monday and burned over 250 calories during a run outside. I am putting myself in a deficit of about 1,000 calories per day. I drank 96 ounces of non-caffeinated water.

Wednesday morning (today), I weighed 198.8. I ate about 1700-1800 calories Tuesday, went on the same run (completing it in 39 less seconds). I didn't quite drink enough water for the day.

My goal is to put myself at a 1,000 calorie deficit per day over the first 4 weeks and see how that goes and how I feel at the end of those 4 weeks. I realize that this could cause me to lose some muscle along the way and I accept that. I think to get to my goal weight (156#), I may need to lose some muscle in my thighs (who knows?). If my weight loss slows down to less than 1 pound per week and I am being "on plan" with calories and water intake and exercise, then I will INCREASE calories for the next 4 weeks.

So what are some ways of being for me that will serve me in this process? Be strong when I'm feeling physically weak. Be courageous in social situations and not give into peer pressure. Be joyful and satisfied about what I GET to do (instead of looking at it like I HAVE to do it). Be loving to myself because I deserve it. Be vulnerable to be flexible during the process in case I need to adjust. Be vulnerable to be open to feedback during the process. Be passionate and bring an energy that is full of life.

Run:
Saddleback Route (1.88 miles)
4/14 - 22:09
4/15 - 21:29
4/16 - 21:15 (Wed)
4/17 - 20:32
4/18 - 20:19
4/19 - rest
4/20 - 19:27 (Woo hoo! Milestone!)
Rouher Route (2.46 miles)
John Route (2.9 miles)

Saddleback Route
198#, 21 mins, 283 calories

2.9mi vs 1.88mi means +150 calories burnt (@198#).
Harris-Benedict BMR from 198# to 160# decreases from 2327 to 2042. (decrease of 285 calories) As I move down in weight, I get to increase the miles that I run past 2.9/day AND I get to reduce calories consumed by 135/day.

Weight:
4/13 - 201.8
4/15 - 199.8
4/16 - 198.8
4/17 - 199.0
4/18 - 199.0
4/19 - 198.4 (Sat)
4/20 - 199.0
4/21 - 198.0

target ~156.8 on 10/13/2008.
April 30 days (11 weigh-ins left)
May 31 days
June 30 days
July 31 days
August 31 days
September 30 days
October 31 days (goal is due on the 13th, so 13 days count)

April 21st, 198.0 weight.
average of 0.24# per day loss needed to reach goal.
average of 1.65# per week loss needed to reach goal.
25 weeks and 0 days left. OR 175 days left.

I felt an extended hot flash this afternoon. I wonder if it because my metabolism is cranking into gear or if it is because my body isn't used to processing as much water intake.

I'm feeling a little weak physically and luckily I get to be mentally strong in the face of that.

If it's to be, it's up to me. Seize Today.

"Think that this day will never dawn again. Today is our most precious possession. It is our only sure possession."

"Every day is a new life to a wise man."

I feel good this morning. I have put together three "on-plan" days in a row. Surely a sign of things to come for me. My thighs are less sore today than they were yesterday and my intention for my daily run today is to keep jogging for as long as possible (less periods of stopping).

It was easy for me to get up, I got about 8 hours of sleep (5 on the recliner, 3 in bed). So I have quite a bit more energy today. I get to use that energy and funnel it into being passionate at work and getting things done and getting organized.

I feel good again this morning. I've now put together FOUR "on-plan" days in a row. I'm going to do what I can to string 7 "on-plan" days and then see how things go from there. Two weekends from now, I will be in Vegas for a wedding so I may just bring LOTS of different foods with me so I don't end up gorging myself at buffets because I must make back my $18 "investment".

I put together some short-term goals and some intermediate goals.

short-term
run Saddleback (1.88 miles) <=18m:48s. (4/20=19:27)
7 straight 7.5 hour sleep nights (wed-sun) (4/18=3)

intermediate-term
weigh <191.8# (4/19=198.4)
need <1.0# per week loss to reach my goal by October 13th. (4/19=1.645#/week needed)

milestones reached
run Saddleback (1.88 miles) <20 mins. (4/20=19:27) (complete)
7 straight "on-plan" days (complete with caveat that after 5 straight workout days, I have an rest day where I eat my BMR X 1.2 and do not workout)