Kramday’s Blog

Day 13

Once again I am out of step with the program. For day thirteen, the goal was to dine out. The program had made the assumption that you were eating in up to this point, so it was presented as a major breakthrough that you were allowed to eat out. I have already eaten out several times during the program, so I didn’t feel any motivation to do so today. Besides, my morning and afternoon were tied up volunteering for the big ride that the bike puts on each year. Plus, I had already made plans to hit the bow flex in the evening.

The one thing that I did wish I had done differently was only one PBJ at night. I was still hungry, but should have grabbed a banana or an apple instead.

Food Log

Breakfast: 10:05am, 5 minutes after waking up
Chocolate Chip Clif Bar, 12 oz. Diet Citrus Drop

Snacking: 11:15am – 3pm
While volunteering with the bike club, I was standing behind a table pull of bananas, baby carrots, chips, pretzels, and cookies. I avoided the chips, but did dip in the cookies. Over the course of my shift, I probably had between 5 and 10 cookies, but I didn’t really keep 100% track. Overall, I tried to stay away from that end of the table and didn’t feel I did too bad of a job.

Lunch: 12:30pm, 1:00 after snack
1 slice turkey breast, 1 slice American Cheese, 1 slice wheat bread, handful baby carrots, half banana

Snack: 2:30pm, 2:00 after lunch
2 slices of turkey breast, 1 slice American Cheese, 1 slice wheat bread, half banana

Dinner: 6:30pm, 4:00 after snack
4 slides of turkey breast and 2 buns, 12 oz. Diet Lemon Lime

Snack: 10:15pm, 3:45 after dinner
2 PBJ sandwiches on wheat bread

Sleep Log

After getting around 14 hours of sleep the day before, I had a little bit of trouble falling asleep last night. Still, I went to bed around 2am and probably actually fell asleep sometime between 3 and 3:30am. I hit the snooze button a couple of times, but still got up a little before 10am to make it out to the bike club food stop.

Exercise Log

Bike: 7:34pm
Time: 21 Mins 22 Secs, Distance: 5.12 Miles, Avg Speed: 14.3 MPH, Max Speed: 26.5 MPH, I rode really hard. I suffered a bit on the hill, but overall the ride felt really good.

Bowflex: 8:45pm
Like the bike, I pushed myself pretty hard. I did bench press, rows, military press, lat pull down, biceps, triceps, abs, and obliques. I completely ran out of gas on the triceps though, and only did one set of abs as I started cramping.

Day 12

Between an insanely late start to the day and the OSU game, I really didn’t look at the program today. The goal today was to do 12 minutes of resistance training, which I already planned on doing the bow flex workout tomorrow.

Food Log

“Breakfast”: 4:15pm, 10 minutes after waking up
2 Morningstar Farms Chik Patties and buns, 12 oz. Diet Lemon Lime

Snack: 7pm, 2:45pm
apple

“Lunch”: 7:55pm, 0:55 after snack
2 Morningstar Farms Grillers Original and buns, 12 oz. Diet Lemon Lime

“Dinner”: 11:35pm, 3:40 after “lunch”
Hillshire Farms Roasted Chicken Breast on bun, cantaloupe

Sleep Log

After volleyball last night, I was a little sorer than I expected. Hit the bed around 2am, but tossed more than I had hoped. The alarm went off at 10am and I had a headache. I took some Aleve and laid back down. I got up six hours later, but the headache was gone.

Exercise Log
took the day off after volleyball last night

Day 11

(Very late entry due to waking up on the 12th with a headache and not wanting to get out of bed.)

Not much with the program on day eleven. The I felt I did a decent job with the eating, though I probably should have gone away from the cheese sauce on the broccoli. Oh well, it is a complete deprivation program even during the first 21 days.

Here are the goals for the eleventh day:

1. Turn Your Family’s Favorite Meal into a Fat Loss Plate
2. Remember to Keep Doing the Activities from the First 10 Days

And here are the results:

1. I am meeting with my mom and sister on Sunday to review some family favorites.
2. I think I have been doing a pretty decent job of eating, trying to get to bed earlier, and the water. I have been fairly good about the exercise, but would like to be a little bit more consistent.

Food Log

Breakfast: 8:15am, 10 minutes after waking up
Chocolate Chip Clif Bar, 12 oz. Diet Citrus Drop

Snack: 11:15am, 3:00 after breakfast
peanut butter and slice of bread

Lunch: 2:15pm, 3:00 after snack
2 Morningstar Farms Grillers Original and buns, 12 oz. Diet Lemon Lime

Snack: 6:30pm, 4:15 after lunch
Chocolate Chip Clif Bar

Dinner: 9:15pm, 2:45 after snack
Wendell’s Pub Chicken Primavera, broccoli with cheese sauce

Sleep Log

I tried to go to be earlier last night, but had a lot of trouble actually falling asleep. I think I managed to fall asleep sometime between 2:30 and 3am. The normally wouldn’t be horrible, but I got up earlier to take the Kludys to the airport. 8:05am is definitely way too early for me.

Exercise Log

Sand Volleyball: 7pm
We played a couple of hours, but the games weren’t very intense. I still tried to move around, but not as much as I should/could have. Still pretty sweaty at the end of the night though.

Day 10

Day 10 was a pretty decent day. I did get on the scale, enough though he said not to during the 21 days. It was nice to see that number drop again, as I am down to 260. 6.5 pounds over the first 10 days is a nice start.

Here are the goals for the tenth day:

1. Upgrade Your Pantry
2. Accelerate Your Results by Reducing Sodium Intake

And here are the results:

1. His suggestion is to throw out (or donate) the “bad” food and replace it with the good. That is a little more radical that I want to go. As I buying new food at the store, I am trying to make better choices at that time. But I did not feel the need to throw out my half-loaf of wheat bread that wasn’t 100% whole grain. He does a decent job of breaking out the shopping list with specific suggestions for the various categories.

2. I haven’t really been checking the sodium levels on the labels, so that is something I’ll need to start checking.

Food Log

Breakfast: 10:00am, 5 minutes after waking up
Kashi Heart to Heart cereal, 2% milk, 12 oz. Diet Citrus Drop

Snack: 12:30pm, 2:30 after breakfast
Chocolate Chip Clif Bar

Lunch: 2:45pm, 2:15 after snack
2 Morningstar Farms Chik Patties and buns, 12 oz. Diet Lemon Lime

Dinner: 7:45pm, 5:00 after lunch
Max & Erma’s Gourmet Grilled Chicken Sandwich (BBQ, lettuce, tomato, onion), side of buttered broccoli

Snack: 11:45pm, 4:00 after dinner
apple

Sleep Log

I went to bed a little after 2am and only tossed and turned a bit before I feel asleep. I got up a little bit before 10am.

Exercise Log

took the day off

Day 9

Day 9 was a really good day. I did finish off the last hot dog from the party last week, but other than that I felt like I did a pretty good job with the food selections. Also, had a nice ride and hit the bow flex pretty hard.

Here are the goals for the ninth day:

1. Start Taking a Multi-Vitamin
2. Start Journaling Your Nutritional Supplements

And here are the results:

1. This would be a good time get back into the habit of taking my Centrum.
2. He recommends the following supplements:

• Borage Oil–never heard of this before
• Omega-3 Fatty Acids from Fish Oil–from my vegetarian days I always did the flaxseed for the Omega-3
• Ground Flaxseed–he does mention the Fatty Acids, but also mentions protein and fiber as benefits
• Protein Powder–aside from adding to smoothies, this replaces flour in a lot of his recipes
• 5 Way Metabolic Fat Fighter by Provida Labs–I’m not 100% sure what his relationship is with Provida, but they appear to be mail order only (and he recommended the same brand for the protein powder)

He doesn’t necessarily recommend jumping in with all five, but exploring them and seeing if they make sense to you. Since I’m already familiar with the flaxseeds, that will be the easiest for me to do. I’ll have to do some checking on the borage oil. The Metabolic Fat Fighter is not going to happen, but I wouldn’t necessarily be completely opposed to trying to find something similar at GNC or Raisin Rack. I’ll have to chat with my doc about it when I go in next week.

Food Log

Breakfast: 9:30am, 5 minutes after waking up
Chocolate Chip Clif Bar, 12 oz. Diet Citrus Drop

Snack: 12:45pm, 2:15 after breakfast
hot dog and bun

Lunch: 3:30pm, 2:45 after snack
Hillshire Farms Roasted Chicken Breast on 2 buns, 2 strawberries, 12 oz. Diet Lemon Lime pop

Dinner: 9:30pm, 6:00 after lunch
whole wheat pasta w/meat sauce

Snack: 12:30am, 3:00 after dinner
peanut butter and one slice of bread

Sleep Log

I went to bed at 1:45am and probably feel asleep a little after 2am. I only hit the snooze button once this morning, which meant that I got up around 9:15am. I was dragging a little bit around 5pm, but otherwise felt pretty good.

Exercise Log

Bike: 6:45pm
Time: 26 Mins 03 Secs, Distance: 5.12 Miles, Avg Speed: 11.7 MPH, Max Speed: 21 MPH, we pushed the last leg of the loop a little harder this time, so the average speed didn’t drop quite as much.

Bowflex: 8:00pm
We did bench press, rows, military press, lat pull down, biceps, triceps, abs, and obliques. I again skipped the legs after the bike ride.

Day 8

Another late post for the eighth day. It was a decent day, but not great. I did finally up the milk I bought and had the cereal. I give the Kashi Heart to Heart a thumbs up. I was originally hoping to get on my bike at lunch or on the elliptical after gaming. Unfortunately, the weather didn’t cooperate for the bike and I got home from gaming pretty late. Since I am trying to improve my sleep habits I decided to not do the elliptical after all. So on the first day of the program that says to do cardio, I didn’t do anything.

Here are the goals for the eighth day:

1. Do 12 Minutes of Fat Burning Cardio Exercise.
2. Start Paying Attention to How You Feel.
3. Listen to the Day 8 Audio Program.

And here are the results:

1. As I mentioned above, the cardio didn’t happen.

2. I felt pretty good yesterday. I didn’t hit the snooze button excessively, and didn’t feel tired at any point in the day. Gaming probably helped with that in the evening, as that keeps helps my mind focused.

3. Lots of basic information on doing cardio and the benefits. Sometimes it is nice just to hear the basics though.

Food Log

Breakfast: 9:50am, 10 minutes after getting up
Kashi Heart to Heart cereal, 2% milk, 12 oz. Diet Citrus Drop

Snack: 12:45pm, 2:55 after breakfast
Chocolate Chip Clif Bar

Lunch: 3:15pm, 2:30 after snack
Hillshire Farms Roasted Chicken Breast on 2 buns, broccoli with cheese sauce, 2 strawberries, 12 oz. Diet Lemon Lime pop

Dinner: 7:15pm, 4:00 after lunch
Wendy’s Mandarin Chicken Salad (with almonds, but no dressing or crispy noodles), 12 oz. Grape Fanta

Snack: 9:30pm, 2:15 after dinner
apple crisp

Snack: 11:45pm, 2:15 after snack
Twizzler (2 foot long)

Snack: 12:50pm, 1:05 after snack
Apple Fiber One bar

Sleep Log

I did manage to get in bed by 2:10am last night. However, it was well after 3am before I finally fell asleep. I got up around 9:40am.

Exercise Log

took the day off

Day 7

Day 7 was a lazy day. I stayed home and pretty much did nothing except some laundry and some reading. It was a good day.

Here are the goals for the seventh day:

1. Get 7 to 8 Hours of Sleep Tonight.
2. Start Journaling How Many Hours of Sleep You Get Each Day.
3. Reward Yourself and Set a New Weekly Goal.
4. Listen to the Day 7 Audio Program.

And here are the results:

1. I’ll need to go to bed by 2am to hit seven hours for tomorrow. That is a good hour earlier than I have been getting to bed lately. I need to work on my sleep hygenie, so that my body knows that it is time to go to sleep.

2. I’ll start this officially tomorrow, but I slept from around 3am to 11:15am or so last night.

3. I’ll confess that I struggle big time with the whole with the rewards thing. I guess I need to change my perception as to what actually constitutes a reward.

4. Lots of talk about sleep studies that demonstrate the benefits of hitting the 7-8 hour range, but no real references. While I would be extremely unlikely to read a medical journal as follow-up, it is always nice to see actual sources listed.

Food Log

Breakfast: 11:30am, 10 minutes after waking up
Chocolate Chip Clif Bar, 12 oz. Diet Citrus Drop

Lunch: 2pm, 2:30 after breakfast
2 hot dogs and buns, 2 strawberries, handful of celery, handful of grape tomatoes

Dinner: 6pm, 4:00 after lunch
2 Morningstar Farms Original Grillers and buns, 2 strawberries, handful of celery

Snack: 9pm, 3:00 after dinner
Apple Fiber One bar

Snack: 11:45pm, 2:45 after snack
Peanut Butter and slice of bread

Water Log
16 oz. w/lunch
16 oz. w/dinner
16 oz. w/first snack
16 oz. w/second snack

Exercise Log
took the day off

Day 6

Another late write-up for the previous day. Too much socializing (lots of fun though) and then sleeping (no regrets).

Day 6 was pretty good. I did miss one snack in the middle of the day, as I went for my bike ride at about the time I would have had the snack. I wasn’t really hungry after that until I made it to Jen’s birthday party.

Here are the goals for the sixth day:

1. Choose More Good Fat and Less Bad Fat.
2. Try Cooking with Less Fat.
3. Upgrade to Accelerator Snacks.
4. Listen to the Day 6 Audio Program.

And here are the results:

1. Cutting back on deep fried foods is always a good idea, and something that I needed to do in a big way. Also, I’ll need to keep an eye on sauces for pasta and toppings for sandwiches.

2. Ha, maybe I should try cooking at all. When I do cook I usually use my Griddler, which is basically a big Foreman type grill. I guess that means I should check out that can of Pam spray to see how it fits into the program.

3. The Clif Bars are already on this list, so there isn’t a huge adjustment there. The Fiber One bars aren’t on the list, but I’ll probably continue to have one a day. I have been making a big effort to get more fruits and veggies as snacks as well.

4. The audio programs have settled into a nice routine. A lot of it the same information in the booklet, which is a nice repetitive technique so that hopefully things stick between the two.

Food Log

Breakfast: 11:25am, 10 minutes after waking up
Chocolate Chip Clif Bar, 12 oz. Diet Citrus Drop

Lunch: 2:30pm, 3:05 after breakfast
2 Chik Patties and buns, handful of celery

Dinner: 7:45pm, 5:15 after lunch
2 waffles, yoplait light white chocolate strawberry yogurt

Snack: 9:00pm, 1:15 after dinner
lemon cupcake

Snack: 11:45pm, 2:45 after snack
Apple Fiber One bar

Water Log

16 oz. in the afternoon
20 oz. on the bike ride
16 oz. driving to party
12 oz. at party
16 oz. after party

Exercise Log

Bike: 5:50pm
Time: 23 Mins 08 Secs, Distance: 5.86 Miles, Avg Speed: 15.2 MPH, Max Speed: 25.9 MPH, only second ride on the road bike, felt good but I think the seat needs raised a little bit

Day 5

Busy day yesterday, so the write-up is later than I had originally intended.

Woke up today with a seriously stiff neck after volleyball last night. I think tweaked it on the last dive last night. It is a good thing I was already planning on taking today off from exercise. On the eating front, I was a little nervous about today. I was watching the OSU game with Jeffrey and then heading to a birthday party at the Kludys. The football game meant wings, and the birthday party meant cake and possibly other sweets. Other than the cake at the end of night, I didn’t think I did too bad. Not great by any stretch, but it could have been worse I think. I mainly tried to snack on fruit and veggies. But did succumb to an extra slice of cake (or two) at the end of night. Also, I should have eaten a larger snack at 5pm, because when I got to the Kludys I was really hungry.

Here are the goals for the fifth day:

1. Drink More Water.
2. Begin Journaling Your Water Consumption.
3. For the Next 16 Days, Avoid Alcohol.
4. Keep Away from the Scale for the rest of the 21 Days.
5. Listen to the Day 5 Audio Program.
6. Choose only Healthy Breads and Sweets.

And here are the results:

1. I definitely could/should have drank more water yesterday, though I did get to 64 oz.

2. I had two 16 oz. bottles at Jeff’s, a large glass at the Kludys, and a 16 oz. bottle when I got home. I should have had a second glass at the Kludys at a minimum.

3. What?!?! Just kidding. I’m actually on a new medication that says no alcohol anyway, so this isn’t a big deal.

4. I’ll have to give some serious thought to this. Back in 2007 when I was doing well with my weight loss, regular visits to the scale were a BIG motivating factor for me. Also, when I don’t get on the scale regularly, the weight just creeps on.

5. I had planned on listening to the program on the drive out to the party. But since I stayed later at Jeff’s, I didn’t have it with me. I’ll listen to Days 5 and 6 today.

6. I’m totally sure that cake was fat free, with 100% whole wheat flour and soy milk and margarine. Or not. I knew it was going to be a tricky day before it started.

Food Log

Breakfast: 11:15am, 5 minutes after waking up
Chocolate Chip Clif Bar

Lunch: 2pm, 2:45 after breakfast
5 hot wings, 5 bite size pizza bagels, 3 pieces of cantaloupe, 2 slices of watermelon

Snack: 5pm, 3:00 after lunch
2 pieces of cantaloupe

Dinner: 8:45pm, 3:45 after snack
hamburger and bun, hot dog and bun, cheesy potatoes, handful baby carrots, 2 pickles, 1 slice of chocolate cake

Snack: 9:30pm, 0:45 after dinner
1 slice of white cake, 2 pickles

Snack: rest of the night
1 slice of chocolate cake, pickles, grape tomatoes, baby carrots

Exercise Log

Walk: 4pm
walked Jeff’s dog at a leisurely pace

Day 4

This is why the milk in my fridge went bad. Even though I told myself a couple of times that I should drink it today, it just never happened. Otherwise I felt like it was a pretty good day. The cream sauce in the penne pasta, might not have been a great choice. But there was also chicken and some veggies there. And there wasn’t a ruben with fries in front of me.

Here are the goals for the fourth day:

1. Eat More Healthy Breads and Sweets
2. Make All 3 Meals Fat Loss Plates
3. Upgrade your pantry.
4. Listen to the Day 4 Audio Program.

And here are the results:

1. The Clif Bars and Fiber One bars are doing a decent job with the sweets. The next time I go to the grocery store, I need to find a decent brand of bread to buy. I normally buy Country Pride (or whatever it is called), but I’m going to look for a good Whole Grain bread.

2. I think I did pretty good with this. I stuck to the schedule I laid out yesterday fairly closely, only changing it around a bit when it turned out we were actually playing volleyball.

3. Given that I haven’t been cooking very much lately, I didn’t really have a ton of crap in the pantry. The main upgrade was making sure I had the Clif Bars.

4. I listened to the program really late tonight, well after volleyball. It was a good summary of the info in the book, which was nice since I was too tired to read.

Food Log

Breakfast: 10:15am, 10 minutes after waking up
2 waffles w/syrup, 12 oz. Diet Citrus Drop

Snack: 12:35pm, 2:25 after breakfast
Chocolate Chip Clif Bar

Lunch: 3:10pm, 2:35 after snack
grilled chicken, broccoli w/cheese sauce, and corn, 12 oz. Diet Lemon Lime (leftovers)

Snack: 5:05pm, 1:55 after lunch
Chocolate Chip Clif Bar

Dinner: 8:30pm, 3:25 after snack
Rusty Bucket Chicken Penne Pasta, water

Snack: 11:30pm, 3:00 after dinner
Apple Fiber One Bar

Exercise Log

Sand Volleyball: 7pm
about an hour and a half, with decent movement and a couple of dives