Slow and steady.

#1
Preface:

The path to getting well began for me a year ago today. A year ago today I assessed my body and mind, something I hadn't given appropriate levels of attention (ever) in my life. I found many flaws and strengths that day looking at myself. I made a list of the flaws... (I like lists)

Flaws:
Morbid Obesity
Cigarettes(pack a day/10 years)
Soda (104oz/day)
Cant run more than a quick few seconds sprint
My chest muscles are ridiculously weak
Bowel distress (guessing IBS)
I feel sickly ALL THE TIME!
I make shit money!
With all the friends I have, I feel alone.

Conclusion: I'm going to die soon, poor and alone. :-(

You see I am a hacker. Escaping reality for me means logging off. I live in technology. I breathe the baud. I sit for DAYS sometimes. I can't let something not work. It has to work. If it isn't working I coded it wrong. I can't leave my work sitting done wrong. So what to do? I really don't wanna die... I looked at my list and figured out there was a natural order to curing the calamity that was my body; Once I saw the list I bit my lip and "flipped a switch". I know it sounds weird but I had to ... have this weird moment... like when the hero of a story realizes there is no turning back... and the path forward is going to hurt. So here is the list reordered in the order I planned to attack it.

1. Inhaling smoke
1. Lack of good income
2. Consuming refined sugars
2. No endurance training
3. No strength training
a. Loneliness (hopefully solved along the way)

Okay... so now I knew what I needed to do. I had quit smoking a couple times before in my life and come back to it, so I figured there was more to it that just the addiction. After careful consideration I think I smoked for so long, not because I liked it... but because it was what I knew. I grew up around cigarettes. Everyone in my family smoked. Once I got to be an adult I smoked too. And it just stayed. I knew I couldn't just say "I quit" and have it really stop. So I gave myself a year to figure it out. My new years resolution was set. "I WILL BE A NON-SMOKER BY 2018!". I said it and I meant it. I have during the year slowly transitioned to vaporizing for my nicotine. I have not had a cigarette since late November. I started at a nicotine level of 18 in my vape juice and I'm down to 12. After I kill this bottle I will reduce it to 6, then a bottle of 0 nicotine. The idea being that I've broken the addiction down into segments. First I broke the addiction to the pile of additional chemicals added to cigarettes, the habit of pressing something against my mouth held by my forefinger and middle finger, and I have stopped taking in carcinogens. Now I am breaking the addiction to nicotine, and then last, the habit itself.

✓ Inhaling smoke

I was a developmental disabilities worker back in December 2016. I worked graveyard which means I went to a developmentally delayed clients house for 8 hours a night, and sat on my butt in case they woke up. I doubled up by doing hacky stuff while working to make a few extra bucks so more or less I was happy. One year later, I have quadrupled my income. I am now Chief Technology Officer of that same company. I wanted it, and I took it!

✓ Lack of good income

I had been on a date on Dec 17 2016, but aside from that I had been alone for 6.5 years. I had the best friends in the world... But I still felt alone. One year later I am engaged to be married in May. I have 3 step children, All of which have asked me to adopt them and become their real dad :) I feel more loved and accepted than I ever have in my life.

✓ Loneliness

Whew... hell of a year there Cheatcode. Time for a break?

no... MOAR PROGRESS!!
 
#2
Day 0 - The calm before the storm

Tomorrow begins the start of phase 2. In this phase I don't think taking my time, or being gradual will help like it did with cigarettes. I am thinking I will make some dramatic changes immediately, and stick to em for the whole year. If a year cant make healthy habits nothing will. I will break my goals down into segments and attack all goals every single day of the year. Below is my current plan. I reserve the right to modify it at any time based on how my body feels, or perceived good advice provided by you guys!

Goals for the year:
Be able to run 3 miles without walking at any point. I will record this from my perspective and post it by 1/1/19.
Be comfortable showing my face in a topless photo. I will post this photo by 1/1/19. I will remain anonymous until then. (too embarrassed now)
Work up to 2 Hours elevated heart rate a day.
Post a photo of my body, and a diet/exercise report every day.
Survive for a week in the forest alone.
Run until I throw up. Just once, not to make a habit of it but to have had the experience.
March 15 miles.
No dairy.

Goals this month:
Run. Alot more than I do now. Every day if I can.
Water, Greens, and lean meat only. Everything else is a no!
City Hike with a heavy pack.
Order a complete schedule of vitamins and minerals that covers absolutely everything.
Make it suck! If it doesn't hurt I'm not trying hard enough.

Goals this week:
Post 7 Daily reports.
Find my bodies current limits.
Investigate a gym membership.

Goals for day 1:
Post my daily photo.
Post my daily food log.
Post my daily exercise log.
Complain about how much I miss soda (Just a guess)


In advance, thanks for any support, and advice you may have. I would post a photo today, but I just can't bring myself to. Too ashamed. Tomorrow I don't have a choice in the matter. For now I brace myself, for tonight, I flip the second switch. Wish me luck :/
 

cate

Never gives up
#3
Welcome to the forum cheatcode. I'm not sure what to say as your plan shook me up a little. Most of us are trying to find a long-term strategy to weight-loss. Your plan sounds fairly extreme. I felt exhausted & a little bit nervous reading it. Your diary is for whatever you want it to be & it's your life & your body.
You have made excellent changes to your life already & are to be congratulated for that.
The path to getting well began for me a year ago today.
I hope that you will continue on your path to getting well & not punish your body. You obviously can do whatever you set out to do. A sustainable healthy plan, both diet & exercise-wise would be good to see. Cheers, Cate
 
#4
I´m glad you´ve been working on your health and happiness and you´ve obviously made some real progress already but I think in the long run both of those goals can only be reached if you love (or at least like) and respect yourself and
Make it suck! If it doesn't hurt I'm not trying hard enough.
doesn´t sound loving OR respectful. I hope you find a way that works for you, though, and wish you all the best.
 
#5
Day 1 - That wasn't so bad!

Breakfast
- 2 Medium Boiled Eggs | 272 calories

Lunch
- 1 cups chopped boiled skinless chicken breast | 148 calories
- 2 cups chopped iceberg lettuce | 16 calories

Dinner

- 1.5 cups chopped grilled skinless chicken breast | 222 calories
- 1 cup broccoli | 31 calories

+ 689 calories consumed
- 344 calories burned by walking 1.5 miles
- 2637 kcal/day Basal Metabolic Rate (BMR)

2292 calorie deficit
0.654 Lbs burned (if I understand the math right)

Today I went for a "warm up walk" to start my exercise. I walked one mile, and by the end I felt like I was walking in sand! So, some good and some bad... firstly: my muscles get tired before I run outta wind. Considering I used to be a smoker I will call this one a win. However, in the year I have been idle, my max walking distance has gone down 85%! I'm hoping this is just me shaking off the rust. I hope I can do more than that tomorrow. But I will listen to my body first! Cant exercise if I get injured. I stopped and told myself to take it easy, but a few hours later I felt I could handle some more, so I walked another half mile. Man how did I let it get this bad! I'm not hungry yet. I thought I would get hungry... but really once you drop the soda, 700 calories can be a whole lot of food! Just kinda bland :/ Hard to stay to my 2 food groups and not end up bland though. Day 1/31 Done. Plans for tomorrow : go easy, unless I feel real good, then I will go hard! Moar entries to come!

Moment of truth, the embarrassing part. Please be kind.

Now lets make the coolest shrinking man time lapse ever in a year!

Happy New Year!

@cate It does sound exhausting right! It wasnt so bad! those are my goals... I don't expect I will be there overnight. I know it sounds like a lot of work, but the way I look at it, I got 30 years to make up for! Thank you so much for making me feel welcome!

@LaMaria I love myself SOOOOOO MUCH!!! :) I'm a rockstar! I think you may misunderstand what I mean by if it doesn't hurt I am not trying hard enough. I am simply saying if I don't feel the burn from exercise, I need to push harder. See in the past, I would "exercise" by walking... but I wouldn't go at a speed where my heart was elevated. Today I had my heart rate up for 35 minutes! Anywho, good looking out! And keep your eye on me! I love that you might save me from going too far someday :)
 
#6
Awesome! You're doing fantastic. Keep up the great work.
I must admit, cigarettes are super hard to quit. Kudos for switching to the vape. I'm still a good ol' smoky treat man myself but hopefully I'll kick it one day.
Keep doing what you're doing!
 
#9
@cate I didnt intend to, but I am finding that when I pick healthy choices, I am too full. I have always eaten less than my skinnier friends. Today with lunch I had a cup of spinach and 3/4 a cup of celery for the greens. It may not sound like a lot, but I AM STUFFED! So what do I do? Should I pick more calorie dense food? How do I find calorie dense without it being unhealthy? #lost

I should add, I feel very very hot. Like a warmth from inside me is radiating out. #weird
 
#11
I am finding that when I pick healthy choices, I am too full. I have always eaten less than my skinnier friends. Today with lunch I had a cup of spinach and 3/4 a cup of celery for the greens. It may not sound like a lot, but I AM STUFFED!
Sounds like me. I gain weight on eating very calorie-dense food (chocolate, icecream, chips), preferably stuff that melts as I go or compacts into very little while chewing so it gets out of my stomach quickly to make way for the next portion (again: chocolate, icecream, chips). Then low-calorie veggies come along and my stomach thinks I´m trying to blow it to smithereens. Some of it is habit, but I also find that I fare better with cooked greens than raw. Nuts and seeds get you a lot of healthy calories for little volume and they´re delicious. Plus you can weigh them out in the morning and pack them as an easy snack.
I should add, I feel very very hot. Like a warmth from inside me is radiating out. #weird
Are you sure you´re not me? If it´s new for you it´s probably a side-effect of the unaccustomed exercise.
 
#12
Day 2 - Now that sucked!

Breakfast
- 3 Medium Boiled Eggs | 408 calories

Lunch
- 0.75 cups grilled skinless chicken breast | 148 Calories
- 1 cup celery | 16 Calories
- 1 cup spinach | 7 Calories

Calorie Infusion
- Vegan sweet potato chips | 350 calories
- 0.5 cup Peach Mango Salsa | 100 calories

Dinner
- Vegan sweet potato chips | 350 calories
- 1 cup Peach Mango Salsa | 200 calories

+ 1579 calories consumed
- 177 calories burned by walking 0.75 miles
- 2637 kcal/day Basal Metabolic Rate (BMR)

1235 calorie deficit
0.352 Lbs burned (if I understand the math right)

Today I felt AWFUL! @cate had it right! Not enough calories!. I couldn't walk as far as day one, I couldn't focus for too long, I felt exhausted. I called in my lovely lady and asked her to help me think of a way to get some sugar and salt, without going too crazy. I needed more calories, but I did not want to sacrifice on my food groups goal this month. We came up with "whatever sorta healthy chip we can find that isn't fried or white potato, with salsa". I am telling you now, something in that salsa was MAGIC. Within 10 minutes of buckling and upping my calories I felt healthy and revitalized. Very little bowel distress since I began the diet. I am beginning to wonder if sugar could have been the cause. It is the part of my diet I most drastically dropped. I am peeing substantially more than I am drinking. I wonder if I had a bunch of extra water packed away. Anyways, much learned today. New calorie goal of 1250. I plan to have my blood tested for nutrition in a couple of weeks to make sure I am not missing anything too critical.



More to follow. Going to ease up a little now on the calorie crunch :)
 
#14
700 calories can be a whole lot of food! Just kinda bland :/ Hard to stay to my 2 food groups and not end up bland though.
Sometimes the healthy food are bland - I like to spice dinners up with herbs and spices. My spice rack is heavily used in my house and I honestly probably couldn't live without. Things like Parsley, Thyme, Oregano and mint are 3 calories per TBSP and for 3 calories extra it is worth adding to your meal as it does improve the flavours considerably.

Below is a list of spices and the calories per serving

Food Serving Calories Kilojoule
Anise 1 tsp (2.1 g) 7 cal 28 kJ
Anise Seed 1 tsp (2.1 g) 7 cal 28 kJ
Arrowroot 1 root (33 g) 21 cal 90 kJ
Arugula 1 leaf (2 g) 1 cal 2 kJ
Balsamic Vinegar 1 tbsp (16 g) 14 cal 59 kJ
Basil 1 tsp (0.7 g) 0 cal 0 kJ
Black Pepper 1 tsp (2.4 g) 5 cal 21 kJ
Black Sesame Seeds 1 tbsp (9 g) 52 cal 217 kJ
Broth 1 tsp (5 g) 5 cal 21 kJ
Capers 1 tbsp (8.6 g) 2 cal 8 kJ
Caraway Seeds 1 tbsp (6.7 g) 20 cal 84 kJ
Cardamom 1 tbsp (5.8 g) 16 cal 65 kJ
Cassava 1 root (408 g) 653 cal 2742 kJ
Cayenne Pepper 1 tsp (1.8 g) 3 cal 13 kJ
Chard 1 leaf (48 g) 9 cal 38 kJ
Chicory Greens 1 cup (29 g) 7 cal 28 kJ
Chicory Roots 1 root (60 g) 43 cal 181 kJ
Chili 1 tbsp (8 g) 23 cal 95 kJ
Chili Powder 1 tsp (2.7 g) 6 cal 24 kJ
Chives 1 tbsp (3 g) 1 cal 4 kJ
Cider Vinegar 1 tbsp (14.9 g) 3 cal 12 kJ
Cilantro 1/4 cup (4 g) 1 cal 4 kJ
Cinnamon 1 tbsp (7.9 g) 17 cal 73 kJ
Cloves 1 tbsp (6.5 g) 16 cal 69 kJ
Coriander 1/4 cup (4 g) 1 cal 4 kJ
Cream of Tartar 1 tsp (3 g) 8 cal 33 kJ
Cress 1 sprig (1 g) 0 cal 1 kJ
Crystallized Ginger 1 tbsp (5.2 g) 17 cal 70 kJ
Cumin 1 tbsp (6 g) 23 cal 95 kJ
Cumin Seed 1 tbsp (6 g) 23 cal 95 kJ
Curry 1 tbsp (6.3 g) 20 cal 82 kJ
Dandelion 1 cup (55 g) 25 cal 104 kJ
Dill 5 sprigs (1 g) 0 cal 2 kJ
Dill Weed 5 sprigs (1 g) 0 cal 2 kJ
Fennel 1 bulb (234 g) 73 cal 304 kJ
Fennel Seed 1 tsp (2 g) 7 cal 29 kJ
Fenugreek 1 tbsp (11.1 g) 36 cal 149 kJ
Garlic 1 clove (3 g) 4 cal 19 kJ
Garlic Powder 1 tsp (3.1 g) 10 cal 42 kJ
Garlic Salt 1/4 tsp (1 g) 0 cal 0 kJ
Ginger 1 tsp (2 g) 2 cal 7 kJ
Grape Leaves 1 leaf (3 g) 3 cal 12 kJ
Ground Ginger 1 tbsp (5.2 g) 17 cal 70 kJ
Horseradish 1 tbsp (15 g) 7 cal 30 kJ
Hot Pepper 1 tsp (1.8 g) 3 cal 13 kJ
Iodized Salt 1 tbsp (18 g) 0 cal 0 kJ
Jalapeno 1 oz. (30 g) 4 cal 17 kJ
Juniper 1 cup (55 g) 25 cal 104 kJ
Lemon Grass 1 tbsp (4.8 g) 4 cal 17 kJ
Licorice 1 tbsp (18 g) 68 cal 284 kJ
Maggi 1 tsp (4 g) 4 cal 17 kJ
Marjoram 1 tbsp (1.7 g) 3 cal 11 kJ
Minced Onion 1 cup (160 g) 64 cal 269 kJ
Mint 1 tbsp (1.6 g) 1 cal 3 kJ
Mustard Seed 1 tsp (2 g) 10 cal 43 kJ
Nutmeg 1 tsp (2.2 g) 11 cal 44 kJ
Okra 1 tbsp (18 g) 6 cal 25 kJ
Onion 1 onion (85 g) 34 cal 143 kJ
Onion Powder 1 tsp (2.4 g) 7 cal 29 kJ
Orange Peel 1 tbsp (6 g) 6 cal 24 kJ
Oregano 1 tsp (1 g) 3 cal 11 kJ
Paprika 1 tsp (2.3 g) 6 cal 24 kJ
Parsley 1 tbsp (3.8 g) 1 cal 5 kJ
Parsnip 1 parsnip (170 g) 128 cal 536 kJ
Pepper 1 tsp (2.4 g) 5 cal 21 kJ
Poppy Seed 1 tbsp (8.8 g) 42 cal 176 kJ
Poultry Seasoning 1 tbsp (4.4 g) 12 cal 52 kJ
Pumpkin Pie Spice 1 tbsp (5.6 g) 17 cal 72 kJ
Red Pepper 1 tsp (3 g) 8 cal 32 kJ
Red Wine Vinegar 1 tbsp (14.9 g) 3 cal 11 kJ
Rosemary 1 tbsp (1.7 g) 1 cal 6 kJ
Saffron 1 tbsp (2.1 g) 6 cal 26 kJ
Sage 1 tbsp (2 g) 6 cal 26 kJ
Salt 1 tbsp (18 g) 0 cal 0 kJ
Savory 1 tbsp (4.4 g) 11 cal 46 kJ
Sea Salt 1 tbsp (18 g) 0 cal 0 kJ
Serrano Pepper 1 pepper (6.1 g) 2 cal 8 kJ
Sesame Seeds 1 cup (144 g) 825 cal 3466 kJ
Stevia 1 tbsp (15 g) 0 cal 0 kJ
Tamarind 1 tamarind (2 g) 5 cal 20 kJ
Taro 1 cup, sliced (104 g) 116 cal 489 kJ
Tarragon 1 tbsp (1.8 g) 3 cal 12 kJ
Thyme 1 tsp (1 g) 3 cal 12 kJ
Turmeric 1 tsp (2.2 g) 7 cal 30 kJ
Vanilla Bean 1 pod (2 g) 5 cal 21 kJ
Vanilla Extract 1 tbsp (13 g) 37 cal 157 kJ
Vinegar 1 tbsp (14.9 g) 3 cal 11 kJ
White Pepper 1 tsp (2.4 g) 6 cal 25 kJ
Yam 1 cup (150 g) 177 cal 744 kJ
 
#15
What kind of eggs are you eating? My eggs have 80 cals each and they are x-large.
I am having medium eggs, boiled. No salt no nothing. The calorie count I got from google. I am no nutritionist so if I am getting something wrong please let me know! I would do this in a paper diary if I didn't want feedback from more informed individuals :)
 

cate

Never gives up
#19
If you type in egg 60g you will see so many different calorie counts & it will be called a medium egg or a large egg. Type in 70g egg even more variation. MFP goes on what people put into the system. Try not to get too bogged down in the precise detail. I try to find a food item that has the green tick, which means they have verified that it is correct, otherwise I go for the option somewhere in the middle.
Some useful sites-
https://www.choosemyplate.gov/dietary-guidelines
https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
 
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