Kramday’s Blog

Day 18

Today the program called for upping the workout to 36 minutes, and I played volleyball instead. I also jumped on the scale and got new measurements. I guess I never posted them the first time, so here are the original numbers and those for 18 days later.

Date..............09/01.........09/18

Neck..............18.50.........17.00
Chest.............48.25.........47.00
Biceps............13.00.........13.00
Forearms..........12.25.........12.25
Wrist..............7.50..........7.00
Waist.............50.50.........49.50
Hips..............50.00.........49.00
Thighs............27.50.........26.75
Calves............18.50.........18.00

Body Weight......266.50........256.00
% Body Fat........37.00.........36.00
Fat Weight........98.61.........92.16
Lean Body........167.89........163.84
  Mass

Food Log

Breakfast: 11am, 2 minutes after waking up
Peanut Toffe Buzz Clif Bar, 12 oz. Diet Citrus Drop

Lunch: 1:45pm, 2:45 after breakfast
China Taste Chicken w/broccoli, white rice, 12 oz. Diet Lemon Lime (leftovers)

Snack: 4:15pm, 2:30 after lunch
Double Chocolate Chip cookie, 16 oz. water

Water: 7:30pm, 16 oz.

Dinner: 10:30pm, 6:15 after snack
Ham and Swiss sandwich, handful of baby carrots, 16 oz. water

Snack: 12:45am, 2:15 after dinner
Yoplait Light Pineapple Upside-Down Cake yogurt, 16 oz. water

Sleep Log

I was pretty tired around 1am, so I thought I would go to bed really early for me. However, once the lights were out I was not longer tired. Then this morning I evidently turned the alarm off instead of hitting snooze, which meant that I got up around 11am instead of 9:45am.

Exercise Log

Sand Volleyball: 7pm
We were there for about two and a half hours, and I played pretty well. I tried to be active and hit the sand a couple of times. My back isn’t that thrilled with my though.

Day 17

Today the program called for only eating foods that you love. Sounded pretty simple, so I went back to waffles for breakfast. Then for dinner I ran out and picked up some Chinese. One thing that made me happy was I didn’t eat all the food for dinner and will have leftovers for tomorrow. That is not something I probably would have done a couple of weeks ago.

Food Log

Breakfast: 9:55am, 5 minutes after waking up
2 waffles w/syrup, 12 oz. Diet Citrus Drop

Snack: 12:50pm, 2:55 after breakfast
Chocolate Chip Clif Bar, 16 oz. water

Lunch: 3:30pm, 2:40 after snack
2 Morningstar Farms Spicy Black Bean Burgers on wheat bread, 12 oz. Diet Lemon Lime

Dinner: 7:45pm, 4:15 after lunch
China Taste Chicken w/broccoli, white rice, egg roll, 12 oz. Diet Lemon Lime

Snack: 11:30pm, 3:45 after dinner
Strawberry Fiber One bar, 16 oz. water

Water: 1am, 16 oz.

Sleep Log

I was in bed by 2:15am last night, but didn’t fall asleep until sometime after 3:15am. I did manage to get out of bed around 9:45am, after only hitting the snooze button once.

Exercise Log

took the day off

Day 16

Today the program called for doing 36 minutes of exercise. This was conventient since I was planning on riding my bike and working out on the bow flex at the Kludys’ place. Not a whole lot to report today. I have a doctor’s appointment on Thursday, so I think I am going to print all of these out to bring to him. I’m especially interested in what he will have to say about my sleep habits.

Food Log

Breakfast: 11:25am, 5 minutes after waking up
Kashi Heart to Heart cereal, 2% milk, 12 oz. Diet Citrus Drop

Lunch: 3:30pm, 4:05 after breakfast
1 Morningstar Farms Garden Veggie Pattie on wheat bread, broccoli with cheese sauce, banana, 12 oz. Diet Lemon Lime

Water: 3 20 oz. bottles before, during, and after workout

Dinner: 9:30pm, 6:00 after lunch
2 turkey sandwiches on wheat bread, 12 oz. Diet Lemon Lime

Snack: 11:40, 2:10 after dinner
apple, 16 oz. water

Sleep Log

I was in bed by 2:15am last night, but had a hard time falling asleep. There wasn’t a lot of tossing and turning like there usually is, but it was still after 3:30am by the time I fell asleep. I did oversleep this morning, as I must have turned the alarm off instead of hitting snooze. I got up a little after 11:15am today.

Exercise Log

Bike: 7:00pm
Time: 40 Mins 47 Secs, Distance: 7.40 Miles, Avg Speed: 10.7 MPH, Max Speed: 20.5 MPH, it definitely was as intense a ride as on Sunday. But it did feel pretty good to get out on the bike. We did have to stop at the 7 mile mark, when a small kitten ran out into the road. Jen had to make sure it didn’t get run over, as pokey tail kittens are pretty much her Kryptonite.

Bowflex: 8:15pm
I pushed myself pretty hard again, though I did stay with the same resistance and reps. It felt a little better than Sunday and I’ll probably up some of the resistance on the next workout. Having another person there also helped.

Day 15

Today the program called for taking a fun activity and tweaking it to get some exericse. The example he gave was golfing, where instead of riding in the cart you would walk the course. I would like to try and get some people together this weekend for frisbee golf, but I hung out with my sister a bit instead of doing the fun activity today. This was actually the activity that was for Day 11, as we talked a bit about how to tweek family favorites and cooking in bulk.

Food Log

Breakfast: 10:30am, 5 minutes after waking up
Kashi Heart to Heart cereal, 2% milk, 12 oz. Diet Citrus Drop

Snack: 1pm, 1:30 after breakfast
Chocolate Chip Clif Bar, 16 oz. water

Lunch: 3:15pm, 2:15 after snack
2 Morningstar Farms Spicy Black Bean Burgers on wheat bread, 12 oz. Diet Lemon Lime

Water: 4:30pm, 16 oz.

Dinner: 7:15pm, 4:00 after lunch
Subway 6″ turkey on wheat (lettuce, tomato, onion, pickles, salt, and pepper), Sun Chips Spicy Chipotle, 16 oz. Orange Fanta

Snack: 10:30pm, 3:15 after dinner
banana, 16 oz. water

Water: 1am, 16 oz.

Sleep Log

I managed to get into bed a little after 2am, but didn’t fall asleep right away. I got up around 10:30am, after again hitting the snooze button a lot. I will say though that I have been feeling better throughout the day since I started aiming for 2am.

Exercise Log

took the day off, goal to ride and possibly bow flex tomorrow

Day 14

I am continuing to diverge from the program as scripted. Today the goal was to log onto the Food Lover’s website and join their forums to find a weight loss buddy. I don’t have anything against that, but since I am posting these on my blog (which gets imported into Facebook) I feel I already have some outside support in place. While no one person have commented on all the posts, there have been several comments from different people overall.

Also, I did step on the scale today. The reading of 258.5, which is a loss of another pound a half since Thursday.

Food Log

Breakfast: 10:30am, 5 minutes after waking up
PBJ on wheat bread, 12 oz. Diet Citrus Drop

Snack: 12:30pm, 2:00 after breakfast
apple

Lunch: 3pm, 2:30 after snack
2 slices of turkey on wheat bread, half orange, 12 oz. Diet Lemon Lime

Dinner: 7:30pm, 5:00 after lunch
2 Morningstar Farms Garden Veggie Patties on wheat bread, 12 oz. Diet Lemon Lime

Snack: 11:30pm, 4:00 after dinner
banana

Sleep Log

I went to bed last night around 2:20am, and didn’t toss and turn a whole lot. Got up a little before 10:30am after hitting the snooze button four times.

Exercise Log

took the day off

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.