Lose 30 pounds in 20 weeks!

Tuesday-June 3

2008-06-04T10:34:00.003-04:00

Gym:

Cardio: 30 minutes on treadmill at 5.0 with 0 incline
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: 2 coffee
Post-Workout: 2 Colonix pills-12 oz protein shake with 1/2 scoop Colonix Powder

Morning snack:

Lunch: Turkey Sandwich

Afternoon snack:

Dinner: 8 oz protein shake and Indian Korma Dinner

Evening snack: Colonix Tea and 1 glass red wine

Comments:

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Monday-June 2

2008-06-04T10:31:00.003-04:00

Weight: 187#

Gym: Lower Body

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: 2 coffee
Post-Workout: 12 oz protein shake

Morning snack:

Lunch: Turkey sandwich on white w/2 pcs Jack Cheese

Afternoon snack:

Dinner: Panera's Chicken Caesar Salad

Evening snack: Colonix Tea

Comments:

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Wednesday-June 4

2008-06-04T10:29:00.001-04:00

Weight: 186.5#

Gym: Medium upper and lower with core

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout:
Post-Workout: 2 Colonix pills and 12 oz protein shake and 1/2 scoop colonix powder

Morning snack: 1 snicker-doodle

Lunch:

Afternoon snack:

Dinner:

Evening snack:

Comments:

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Wednesday 4/2/08

2008-04-02T09:01:00.001-04:00

Gym: Upper and lower body

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: Bagel, oj and coffee
Post-Workout: 12 ounce protein shake

Morning snack:

Lunch:

Afternoon snack:

Dinner:

Evening snack:

Comments:

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

OK, where has Tony been since March 8th?

2008-04-02T08:52:00.004-04:00

Folks, when I fall off the wagon, I really fall off the wagon!

I've been off track for a couple weeks. Don't know the exact reason, but I do know that I need to get the train back on the tracks!

I got distracted early in the month with business/family interests and skipped a few postings, that turned into skipping a bunch of postings. Then it got easier and easier not to post.

I have been going to the gym since posting, but have not been doing a very good job (actually, I've been doing a lousy job) on the cardio and eating.

Add a week of vacation in Fort Lauderdale, and it all adds up to a 3-week hiatus from where I need to be.

No excuses. I screwed up and made some bad decisions.

That's that. Water under the bridge. Don't worry about spilled milk.

Let's move ahead and deal with the future.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Sunday 3/8-Golf Day! Off Day from Workouts!

2008-03-09T17:05:00.001-04:00

Gym: none

Cardio: none
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: oj/coffee/McDonalds Sausage Biscuit (yum-yum)
Post-Workout:

Morning snack: banana/protein bar

Lunch: Turkey Sandwich/1 Blue Moon Beer

Afternoon snack:

Dinner:

Evening snack:

Comments:

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Saturday 3/7

2008-03-09T16:56:00.002-04:00

Weight: Inlet (185.5)

Gym:

Cardio: 3:30 pm 45 minutes @ 4.5 with 1 degree incline
Average HR: 131
Time in Zone (105-135): 15 minutes
Finishing HR: 141
Recovery Time (Time for HR to go below 100): 5+

? Even though this was same pace and incline as 3 previous workouts, I ended up working significantly harder. Two factors: 3:30 workout and I usually workout in the mornings. It was hot and humid in the gym. Nearly 70 degrees outside and I don't think the ac caught up. Oh well. Next week we go to 2 degrees.

Breakfast: Pre-workout: apple juice/coffee/bacon(2)/eggs(2)/grits
Post-Workout:

Morning snack:

Lunch: Chicken leftover from Friday night

Afternoon snack: Protein shake

Dinner: Taco Salad, 2 glasses wine

Evening snack: Jello pudding, 2 girl scout cookies

Comments:

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Thursday 3/6 - I am back on track!

2008-03-06T09:06:00.004-05:00

Weight: 185 on the nose (Inlet Scales)

Gym:

Cardio: 45 minutes @ 4.5 mph with 1 degree incline
Average HR: 128
Time in Zone (105-135): 34:30
Finishing HR:139
Recovery Time (Time for HR to go below 100): 4:45

Breakfast: Pre-workout: oj/coffee
Post-Workout: special k/soymilk, coffee

Morning snack:

Lunch: ? can't remember

Afternoon snack:

Dinner: Super Suppers, chicken cordon blue with broccoli and fordhook limas, 1 glass of wine.

Evening snack: jello pudding

Comments:

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Wednesday-Will Tony make 183.5?

2008-03-05T09:32:00.003-05:00

Weight: 184.5 (ok, i goofed up this week, BUT, I still lost 1/2 pound and am now back on track.) We'll see if we can catch up next week. I need to lose 2 1/2 this week. It's very attainable. I just need to work the salad and water plan, leave the girl scout cookies and chocolate alone (sugars), omit my weekend Beers (I may have to re-evaluate this Saturday) and keep up the exercise. I think I can do it!

Gym: upper body and jump rope

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: oj/coffee
Post-Workout: 10-oz protein shake/coffee

Morning snack: special k/soy

Lunch: Chik-fil-a salad with chicken strips/diet lemonade

Afternoon snack: peanuts

Dinner: George Foreman Grilled Chicken/broccoli/baby lima beans/1glass wine

Evening snack:

Comments: ok. another good day. have been really busy with work projects. have not paid a lot of attention to eating today.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Tuesday 3/4- I might actually make my goal tomorrow!

2008-03-04T09:54:00.003-05:00

Weight: 185! I was shocked when I stepped on the scales at Inlet this morning. Maybe it's the salad? Two salads yesterday..... I think I will try it again today.

Gym:

Cardio: I upped the incline to 1 degree (45 min @ 4.5 with 1.0 degree incline)
Average HR: 128 (and a lot of sweat today)
Time in Zone (105-135): 38:30
Finishing HR: 141
Recovery Time (Time for HR to go below 100): 4:30
I had no prob with the additional incline but based upon my HR and sweat, it was definitely a higher work load. It may have something to do with temp today. It is supposed to be warmer (nearly 70 today) and it was already 55 when I got to the gym.

Breakfast: Pre-workout: OJ and 2 cups coffee
Post-Workout: 12 oz protein shake/2 cups coffee

Morning snack: none

Lunch: Got too busy to put salad in here. Ended up making a Jack and Turkey Sandwich. Two slices of Jack Cheese with deli turkey between. No bread. ACTUALLY, pretty tasty. I also had a cup of yogurt and water.

Afternoon snack: 8 oz protein shake

Dinner: Feta and Spinach Pie. As I've mentioned before, Bloom grocery has an organics/ethnic section now that has some gourmet/alternative selections. I have found they are quite tasty and not the standard frozen entrees that you find in the frozen food section. You have to bake this one (no microwave) 35 minutes. It has 2 servings at 260 cals each. I ate the whole thing and added a yogurt chaser. One glass of wine.

Evening snack: Jello chocolate pudding.

Comments: I have regained control of my appetite and NON-PLAN excursions. I really need to start eating more salad and drinking more water. It worked to get me back on track this week.

I would describe today as uneventful. Let's do it again tomorrow.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Monday-3/3 I will stay on my SYSTEM TODAY!

2008-03-03T14:10:00.003-05:00

Weight: 186.25 Ok. I goofed up. But I have two days to at least get back to 185. Don't get down on yourself, Tony. It is what it is. Also, I did drink nearly 3 cups of coffee prior to weigh-in.

Gym: Legs/some jump rope cardio

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: oj/coffee
Post-Workout: 12 oz protein shake

Morning snack: none

Lunch: Quiznos weight watcher meal: turkey on wheat and a salad with 1/2 pack caesar dressing

Afternoon snack: Protein bar/Diet Mountain Dew (a handful of peanuts later)

Dinner: Steak and Blue Cheese Salad (leftover steak from Sunday, blue cheese and blue cheese dressing) and a glass of Chianti

Evening snack: 1 Cup Chocolate Jello pudding

Comments: Ok, I am back on track. Never got too hungry today. Let's see how it affects weight tomorrow morning.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Sunday-3/2 I did better today

2008-03-03T14:07:00.002-05:00

Gym:

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout:
Post-Workout:2 eggs/2 pieces bacon

Morning snack:

Lunch: Turkey Sandwich/2 pieces jack cheese/2 slices white bread

Afternoon snack: protein bar

Dinner: Sirloin Steak, 1/2 baked potato (margarine), caesar salad, glass of wine

Evening snack:

Comments: A better day. Stayed on the plan today. Had house stuff and work to do. Gave myself a day off from cardio.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Saturday 3/1- I have been a bad boy!

2008-03-03T14:05:00.003-05:00

Gym:

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout:
Post-Workout:

Did not workout today. Got up. Had cereal/coffee.

Morning snack:

Lunch: Vegetarian Korma

Afternoon snack:

Dinner: California Pizza night: Jambalaya and a glass of wine

Evening snack:

Comments: Got off of the plan today. Did pretty good with the portions, but again, late afternoon snacking killed me.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

FRIDAY!!! 2/29 LAST GYM DAY THIS WEEK!!!

2008-02-29T09:47:00.003-05:00

Weight: 184 3/4

Gym: Sally is out of town; worked out with Curt. I guess he's been reading some fitness mag or browsing the internet. He found this workout routine that supposedly they use of all incoming Freshmen for the University of Kentucky Women's Basketball Team. I might have it wrong, it may have been for another sport, but, Who Cares, right? It was a good workout. Something like ten exercises and you go through it 3 times. I had a good sweat going when I finished today. I can never remember all the exercises or the sequence (that's why I go to a personal trainer! You just do what they tell you to do).

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: OJ/Coffee
Post-Workout: Special K with Soy Milk/Coffee. Out of protein powder/Will go to GNC tomorrow, their discount days are like the 1st thru 10th of the month.

Morning snack:

Lunch:?

Afternoon snack:

Dinner: Taco Bell 7-layer burrito.

Evening snack:

Comments: I have been a bad boy today. Writing this Monday. Sort of forgot all the details of Friday. Got busy. But I do know I got into a bunch of junk snacks that afternoon. Don't know what got into me.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Thursday-2/28 Girl Scout Cookies Arrived

2008-02-29T09:28:00.004-05:00

Gym: N/A

Cardio: 45 minutes at 4.5 mph at 1 degree incline
Average HR: 123
Time in Zone (105-135):39:00
Finishing HR:131
Recovery Time (Time for HR to go below 100): 3:45

Breakfast: Pre-workout: OJ/Coffee
Post-Workout: 12 oz Protein shake/coffee

Morning snack:

Lunch: PB&J Sandwich (I goofed up here, but there wasn't time to eat and I've learned it's works better for me to eat something than to skip and gorge later.

Afternoon snack: A Frozen Entree, some time of penne pasta with spicy sauce. I was HUNGRY.

Dinner: Applebees (yes, I've eaten out a lot this week. THE WIFE is oot on biz and THE DAUGHTER and I are on our own.) I haven't been in the mood to cook this week. I had an entree off their Weight Watchers Menu. The portions are kinda skimpy but probably are in line with what I should be eating. I had the steak/portabella with broccoli and garlic herbed potatoes. Actually, pretty tasty. However, when they first brought it out, I couldn't find the steak, it was hidden under the mushrooms! Definitely, not a Hearty Man portion.

Evening snack: OK, I couldn't stand it. I WANTED A GIRL SCOUT COOKIE!!!!! Here's a great combination: a glass of cabernet and 4 Samoas! It was good.

Comments: Looks like I ate a lot today, but I think I stayed pretty close to what I should. Maybe the wine and cookies weren't a particularly good healthy choice. I guess the scales will tell tomorrow. Also, I know I need to watch not only my weight, but fat content/cholesterol, etc. I am working on that! OBTW, I need to schedule a physical. Haven't had one in a couple years. I guess I am a typical guy, I hate going to the doctor. I am at the age where he's going to tell me to lose weight, eat better and lower my cholesterol. Then he's going to tell me to drop my trousers and stick his finger ..... (need I say more?)

If you are interested in learning how you can make a good living working from home, visit:

Wednesday- I made my weigh-in!! 185 pounds!!!!

2008-02-27T09:47:00.005-05:00

Gym: 7:30 am: It was an upper body day. Tough workout today. I may be sore. 7/10

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: OJ/2 cups coffee
Post-Workout: 12 oz protein shake/2 cups coffee/1 glass water

Morning snack:

Lunch: Frozen Entree: Vegetarian Samosa Wraps (500 cals) I have no idea what was in this. I was hungry and started scanning the freezer. Thought I would give it a try. Not bad.

Afternoon snack: Protein Bar

Dinner: Panera's: 1/2 and 1/2 special, Chicken Noodle Soup and Chicken Frontega Chicken

Evening snack: Two Beers! 1 Jello Pudding

Comments: Hey, I pulled it off and made my weigh-in. Right on schedule. I just have to stay committed to my SYSTEM/THE PLAN and not go too far off. Ok, it was the monthly Golf Association meeting tonight and I had a couple brewski's. Guess what? I didn't feel one bit guilty, either. I've been working hard and I have a little room for splurging.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Tuesday-Feb 26

2008-02-26T14:01:00.009-05:00

Gym:

Cardio: 7:30 am: 45 minutes at 4.5 mph with 1 degree incline
Average HR: 129
Time in Zone (105-135):36:00
Finishing HR: 140
Recovery Time (Time for HR to go below 100):4 minutes

Breakfast:
Pre-workout: OJ and two cups coffee
Post-Workout: 12 oz protein shake/1 glass water/1 cup coffee

Morning snack: protein bar/1 glass water

Lunch: chicken and yogurt/1 glass water

Afternoon snack: 1 can of Slim-Fast

Dinner: Chili's: Grilled Chicken Caesar Salad and Unsweetened Iced Tea

Evening snack: Two Jello Puddings/1 glass water

Comments: I need to drink more water. At least 8 oz glass 3 times a day. Today was a good day. I drank 4+ glasses of water. I feel good about tomorrow's weigh-in.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Monday-2/25

2008-02-25T10:15:00.003-05:00

Gym: 7:30-8:30 We did a both legs and some upper body today. I didn't have a lot of energy, but worked at a decent level. 6 out of 10.

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: OJ and two cups coffee
Post-Workout: 12-oz protein shake, 2 cups coffee

Morning snack: handful of peanuts and a small portion of chicken

Lunch: Turkey deli meat without bread/1 cup yogurt/water

Afternoon snack: protein bar

Dinner: Chicken leftovers/broccoli/asparagus/1 glass wine

Evening snack: 2 jello puddings

Comments: OK, I think I screwed up yesterday. I weighed 187.5 this morning. Those beers did me in. I really have to do something to make 185 Wednesday morning. I'll keep you posted. I ended up doing ok. Stuck with the plan for the rest of the day. I did, however, have two jello puddings as 9pm snack. Could do worse, they are only 70 cals each.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Sunday-2/24

2008-02-24T17:40:00.003-05:00

Gym:

Cardio: 45 minutes-4.5 mph-0% incline
Average HR: 129
Time in Zone (105-135):36:00
Finishing HR:139
Recovery Time (Time for HR to go below 100):4:00

Breakfast: Pre-workout:
Post-Workout: oj, oatmeal, coffee

Morning snack:peanuts

Lunch: turkey sandwich, 2 sl. jack cheese, 2 sl. white bread, banana

Afternoon snack: all-grain snack crackers, 2 beers

Dinner: I baked a Chicken oven roaster; it turned out good. Wild Rice. Broccoli. 1 glass wine.

Evening snack: 1 cup of Jello pudding

Comments: Got up and played golf today. Packed my lunch (turkey sandwich and banana). Also, grabbed a bag of peanuts and a bottle or water at the turn. Did not stick around afterwords. Went to Inlet and got my cardio in after playing golf. HR was higher than two previous days. Maybe because it was 3 pm instead of my normal 7:30 am workout. No big deal. But I did get it in. Afterwards, came home and drank a couple beers. Really got a good buzz off of 2. Ate some tortilla chips while cooking dinner. Beer and hungry are not good combinations. Gotta be careful. I really need to make 185 this week.

Dinner turned out well, just a simple oven roasted chicken. This is one of my favorites. I like to heat the oven to 450 degrees, pop the chicken in, immediately reduce heat to 350 degrees and baste with parkay every 20-30 minutes. I didn't brine it or marinate it this time. It turned out good. (Personally, I like brining overnight, then marinating for 3-5 hours, but, I was overruled today).

I just ate too much today. I feel fat. I am worried about tomorrow morning's weight.
If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Saturday-2/23

2008-02-23T22:54:00.003-05:00

Gym: None today

Cardio: None today (resched for Sunday)
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout:
Post-Workout: two fried eggs, oj, coffee

Morning snack: none

Lunch: 1/2 seafood burrito

Afternoon snack: handful of peanuts and jello pudding

Dinner: Pan-seared Rockfish and Caesar Salad, 1.5 glasses Cabernet

Evening snack: 1 jello pudding

Comments: I was going to play golf today, but got rained out. Never made it to Inlet for cardio. I'll do it Sunday afternoon. I did, however, get in 20 minutes of a Yoga workout that I have on VHS.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Friday-Feb 22

2008-02-22T09:43:00.003-05:00

Gym: Upper and lower boday

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: oj, coffee
Post-Workout: 1 bowl special k cereal/soy milk and coffee

Morning snack: none

Lunch: none

Afternoon snack: Peanut Paradise Smoothie from Tropical Smoothie

Dinner: The wife and I ate out at the Cantina Del Lago. I had a seafood burrito and a glass of wine. Also, a house salad. It was way too much to eat. Box'd half of it for Saturday lunch.

Evening snack: none. too full.

Comments: Overall, a good day. Stayed on plan. good job.

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

Thursday-Feb 21

2008-02-22T09:34:00.003-05:00

Gym:

Cardio: 45 minutes @ 4.5 mph @ 0 degrees incline
Average HR: 121?
Time in Zone (105-135): 43:45
Finishing HR: 128
Recovery Time (Time for HR to go below 100): 3 minutes flat

Breakfast: Pre-workout: coffee
Post-Workout: 12 oz protein shake, coffee

Morning snack: protein bar

Lunch: Frozen entree. One of those 'Indian" packages, this one was Amy's Vegetarian Korma or something like that. Not bad.

Afternoon snack: Don't remember-this may be why my evening eating went off track

Dinner: TACO BELL!!!!!!!!! The WIFE is still OOT and the DAUGHTER and I both have a lot to do tonight, SO, we justified going SOUTH OF THE BORDER. You can actually stay on PLAN if you want to, but, for some reason in a moment of weakness, I slipped. 1 Crunch Wrap Supreme - 1 Soft Taco Supreme-1 Modella cerveza (we went thru the drive thru and ate at home)

Evening snack: 1 godiva bar and a glass of wine

Comments: ok, i really got off track this evening. I am not going to beat myself up. I commit to staying on plan Friday!

If you are interested in learning how you can make a good living working from home, visit: http://www.reddprofitsystem.com

How to determine how hard you should do cardio exercise

2008-02-20T20:12:00.001-05:00

I am a believer in using a heart rate monitor for cardio exercise. I started using one more than 10 years ago when I went on my mid-age fitness craze (I had just turned 40). In fact, I got down to 149 pounds! I was skinny as a rail and doing hours of cardio each week.

As I've mentioned in my chronicles, I am tracking how much time I spend in the 105-135 BPM zone. Over the years, I've found that when I train hard, I need to stay in the 140-155 range. Anything above that, and I just blow up.

This is very evident during the hot months. I can start a run and try to run a steady pace. What happens is that the HR will start creeping upwards very rapidly when the temps and humidity are high. And, in order to keep the HR in the training zone, I actually have to slow way down.

However, I consider it a critical piece of safety equipment, especially the older I get. Heck, I KNOW people my age that are having heat strokes, heart attacks, etc.

I digress........ Based upon the HR calculator, this is where I am supposed to be training:
(I am 52 and have a resting heart rate of 68)

Using the Karvonen formula:
Your maximum heart rate is: 168
Your maximum training heart rate is: 148
Your minimum training rate is: 128

They are telling me to train 128-148

I will eventually get there. For right now, I am going to keep with my training plan and keep increasing speed and incline until I work myself into their zone.

WEDNESDAY-WILL TONY MAKE 186.5?

2008-02-20T10:52:00.005-05:00

Gym: Upper body. Sally was out sick today (obtw, she's 5 months pregnant with her first) and I worked out with Jeff today. We focused on shoulders, back, bi&tri.

Cardio: Jeff had me do a 5 minute interval on the treadmill. He wanted me to go one minute easy, the second minute at a good comfortable pace, the third minute at an uncomfortable pace, then minutes 4 and 5 at the 1st and 2nd minute paces.

I chose 4/5/6 mph. As it turns out I could have probably done 5/6/7. At the completion of the 3rd minute, my HR was only 141 BPM. It was 127 after the 5th minute.

Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: coffee
Post-Workout: 12 oz protein shake and coffee

Morning snack: protein bar

Lunch: turkey sandwich, pudding

Afternoon snack: protein bar

Dinner: http://www.kellystavern.com/locations_strawbridge.php The WIFE is out of town on business so the DAUGHTER and I are on our own. I didn't feel like cooking so we went to Kelly's. I was good. No BEER or wine at dinner. I had the Southwestern Chicken (two chicken breasts/cajun style with some corn medley on top. My side was black beans and rice. Unsweetened iced tea.

Evening snack:

Comments: 186.5 # on the nose!!!!!!!!! That's 10 1/2 pounds this year.

Okay, let's not get cocky. I got away with it this time. I really need to work on the impulse eating. That and my sweet tooth can really be trouble when they get out of hand. However, I am really improving. For example, THE WIFE has begun leaving chocolate kisses/truffles in a bowl in the living room. I haven't decided if she is trying to sabotage my diet or what. Anyway, I walk by that bowl 20 times a day and I bet on at least half of them I look at it and actually consider taking a piece. 6 months ago the bowl and the bag would be gone!!!! I just have to be nice to myself, not so tough on myself, PLUS, I know if I blow it, I am going to be so embarrassed.

Tuesday

2008-02-20T10:37:00.002-05:00

Gym:

Cardio: Ok, here's an interesting entry, I ran 45 minutes, increased speed to 4.5 mph and dropped incline back to 0.

Average HR: 124
Time in Zone (105-135): 43:54
Finishing HR: 131
Recovery Time (Time for HR to go below 100): 3:30

I increased speed .3 mph and dropped the incline 2.5 degrees and it was an easier workout. I am ok with this. Remember, the goal for cardio is to stay in a fat-burning heart rate zone for 45 minutes and for it to be at a pace that I don't dread! ie, the most important thing right now is to STICK TO THE SYSTEM. It works!

Breakfast: Pre-workout: coffee
Post-Workout: 12 oz protein shake

Morning snack: protein bar

Lunch: turkey sandwich with jack cheese and white bread. Yogurt

Afternoon snack: Protein shake

Dinner: A GRANDE BURRITO. okay, I know what you're thinking..... but, it's actually a good fit for the program. It's from BLOOM's gourmet/ethnic department and has only 440 calories. I had this and a glass of wine.

Evening snack: Jello pudding and (don't laugh!, the last piece of birthday cake). I know, I said it was all gone a couple of days ago, but there was a itty bitty piece left and it was still in the big container and was taking up freezer space!!!!!!!! I had pulled it out to throw away and in a moment of ...................... ( you fill in the blank) I decided to eat it. AND IT WAS GOOD! And, because I've been keeping an eye on my weight during off days, I'm not TOO worried about making my weight. We will see!

Here are my thoughts: I am trying to eat like a 165 pound guy who is pretty active eats. And, while he eats a lot of good food selections, he can occassionally eat something that is entirely off-plan. AND, if he limits these excursions from THE PLAN and sticks to the exercise, he can do this. What are your thoughts?

Comments

Monday-2/18

2008-02-20T10:32:00.003-05:00

Gym: Legs/Lower Body and some abs

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: Coffee
Post-Workout: 12 oz protein shake, coffee

Morning snack: protein bar

Lunch: turkey sandwich, jack cheese (1 sl), white bread (2 sl), yogurt

Afternoon snack: Peanuts/triscuits and hummus

Dinner: Pantera- Their 1/2 and 1/2 special: Frontega Chicken Sandwich and Caesar salad, unsweetened iced tea

Evening snack: Jello Pudding

Comments: Busy all day. The Daughter and I ate out tonight.

Sunday

2008-02-17T16:43:00.004-05:00

Gym:

Cardio: 45 minutes @ 4.2 mph with 2.5 degree incline.
Average HR: 128
Time in Zone (105-135): 34:55
Finishing HR: 138
Recovery Time (Time for HR to go below 100): 3:55

Breakfast: Pre-workout: 1/2 grapefruit, 2 cups coffee
Post-Workout: 2 slices bacon, 2 scrambled eggs, 1 serving grits, 1 cup coffee

Morning snack:

Lunch: Turkey sandwich on white bread, 1 slice 'jack' cheese, jello pudding

Afternoon snack: Protein Bar

Dinner: Leftovers and caesar salad (we put salmon from Fri. nite on the salad and had the flank steak from Saturday as a side), 1 glass of wine

Evening snack: ?

Comments: Woke up early and got to the gym at 8:30. Did my regular cardio and abs. Did not play golf today. Stuck around the house, mowed the leaves, did a little work, watched the Daytona 500. Oh, I almost forgot, I did have a beer this afternoon. How can you watch NASCAR without drinking a beer?

Saturday

2008-02-16T14:26:00.004-05:00

Gym:

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: Three fried eggs, oj, 2 cups coffee
Post-Workout:

Morning snack: 1 bag peanuts

Lunch: 12 oz protein shake and one slice of bread with peanut putter

Afternoon snack: protein bar

Dinner: Asian Flank Steak from Super Suppers, cabbage, mushrooms, 2 glasses wine

Evening snack: jello pudding

Comments: Played golf today. Didn't take anything to eat. Drank a lot of water and had peanuts at the turn. Didn't drink any beer afterwards, either. Went home and ate lunch at 1:30.

We cooked at home tonight. Grilled the flank steak outside on the gas grill. Turned out well.

I had one beer late in the afternoon, a Fosters!

Skipped cardio today. I am not playing golf Sunday. Plan to get up and go get my cardio in early.

Friday

2008-02-16T14:26:00.003-05:00

Gym: Upper and Lower

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout: 2 cups coffee and oj
Post-Workout: bowl of special k/soy milk, 2 cups coffee

Morning snack: Protein Bar

Lunch: Chicken Parmesan sandwich and Protein Bar

Afternoon snack: Banana

Dinner: Grilled Salmon (olive oil/dill), broccoli, 1/2 baked potato, 2 glasses wine

Evening snack: jello pudding

Comments: Sally worked me hard today, both upper and lower body. Played golf today. Took sandwich with me. This is really working to curb my later appetite. No beer, either.

Thursday

2008-02-16T14:26:00.001-05:00

Gym:

Cardio: 45 minutes @ 4.2 mph with 2.5 degree incline
Average HR: 129
Time in Zone (105-135): 36:15
Finishing HR: 139
Recovery Time (Time for HR to go below 100): 3:30

Breakfast: Pre-workout: oj/coffee
Post-Workout: protein shake and yogurt, 2 cups coffee

Morning snack: protein bar

Lunch: Chili and Salad, unsweetened iced tea from Atlanta Bread Company

Afternoon snack: ?

Dinner: Chicken Parmesan from Super Suppers, Salad, 1 glass wine

Evening snack: ice cream cake (the last piece). My wife gave me grief about eating it so late! She's right, but I didn't want to hear it!

Comments: Valentines Day! I took my wife out for a "Romantic" lunch. Daughter is still home sick.

Wednesday-Weigh-In Day

2008-02-16T14:22:00.000-05:00

Gym: Upper Body

Cardio:
Average HR:
Time in Zone (105-135):
Finishing HR:
Recovery Time (Time for HR to go below 100):

Breakfast: Pre-workout:
Post-Workout:

Morning snack: I can't remember what I ate for snacks/lunch , I am two days late posting

Lunch:

Afternoon snack:

Dinner: Asian Chicken Wraps from Super Suppers, caesar salad, glass of wine

Evening snack: Piece of ice cream cake. Sorry, it's in the frig screaming at me to eat it.

Comments: A minor setback this week. My weight was 188.5. BUT, considering the number of times we ate out this week and the birthday cake, I can accept it without beating myself up too bad. I just need to get back on the program and stick to it.

Worked from home again, my daughter is still sick.

Tuesday

2008-02-12T20:01:00.000-05:00

Gym:

Cardio: 45 minutes at 4.2 and increased incline to 2.5 degrees
Av HR: 129
Final HR: 139
Time in zone: 35:00

Breakfast: Pre-workout: bowl of special k and 2 cups coffee
Post-Workout: 8 oz protein shake

Morning snack: nothing

Lunch: chicken sandwich (no cheese) and a protein bar

Afternoon snack: 12 oz protein shake

Dinner: 1 bowl Lobster Bisque from Super Suppers (http://www.ssvirginiabeachva.com/) and chicken leftovers from Sunday night.

Evening snack: Small piece of the ice cream birthday cake from Coldstone (http://www.coldstonecreamery.com/)

Comments: I am recovering from last night. That was a lot of food. I did as well as can be expected. I did not each as much as I used to, but the small portions make you think you are not eating a lot and it catches up with you.

BUT, I have to have a piece of my birthday cake. I really hope it doesn't blow the weigh-in.

Worked from home, my daughter has the flu.

Monday

2008-02-11T11:05:00.000-05:00

Gym: Legs and abs today. 6

Cardio:

Breakfast: Pre-workout: Grapefruit and 2 cups coffee
Post-Workout: 12 oz protein shake and 2 cups coffee

Morning snack:

Lunch: Chicken sandwich and a cup of yogurt

Afternoon snack: Protein Bar

Dinner: Melting Pot Special Occasion

Evening snack:

Comments: I actually weighed in at 188 this morning. I was concerned with all that I ate last night. I am optimistic about Wednesday, HOWEVER, we are eating out AGAIN tonight at a new restaurant for me, Melting Pot (http://www.meltingpot.com/) so I am watching what I eat today.

OK, it's Tuesday morning. Boy, was that a lot of food last night. 4 courses! It was a very nice dining experience. My only comment is: "For $160 plus a $32 tip, it had better be!"

I'm sweating Wednesday weigh-in.

Sunday

2008-02-10T15:37:00.000-05:00

Gym: off day

Cardio: off day

Breakfast: Pre-workout: Bowl of special K with soy, 3 cups coffee
Post-Workout:

Morning snack: banana

Lunch: turkey sandwich, two slices white bread, 2 pieces monterey jack and a protein bar

Afternoon snack: 1 orange and a handful of peanuts and 1 22 0z bud-lite

Dinner: Baked Chicken, Asparagus, Wild Rice and a glass of cabernet

Evening snack: Birthday Cake - 1 slice ice cream cake from Coldstone

Comments: Golf Day. This week I prepared and fixed something to eat. It worked. Not nearly as famished as I was last week. Stuck around for 30 minutes after the round. No beer (saving that for tonight). I just drank a diet coke. Wasn't so bad, but a BUD sure would have been good.

Ok, I did get my bud in. It's sad when the highlight of my week is sitting down to a single Beer! Oh, well. Whatever floats your boat.

I cooked tonight and I must say, I did a very good job. I cooked an oven roaster chicken. Had planned on cooking it indirectly on the gas grill outside but 40 mph winds made that an 'iffy' proposition. I soaked the chicken overnight in a brine solution (1 cup salt/1 gallon water). Then, 2 hours before cooking, I took it out, drained it well, dried it, then coated it with a mixture of veg oil/chicken herbs rub/vinegar. It was very juicy and tasty as well. Sides were wild rice and asparagus. I did a good job on keeping the portions reasonable. Saving room for dessert. We are having ice cream cake!!!!!!!!!!

Saturday

2008-02-10T15:22:00.000-05:00

Gym: Nove

Cardio: 45 minutes at 4.2 mph with 1.5 slope
AV HR: 128
Final HR: 138
Time in zone: 34:45
I haven't figured out why the differences between workouts. Biorhythms?

Breakfast: Pre-workout: 2 cups coffee
Post-Workout: 2 scrambled eggs and 1 yogurt

Morning snack: nothing

Lunch: I can't remember..

Afternoon snack: Protein Bar

Dinner: Taco Salad (beef, no chips), 1 beer (Negro Modello), 1 glass wine (Kenwood cabernet)

Evening snack: 1 Jello Pudding

Comments: This was a busy day.... woke up early (6 am), couldn't go back to sleep, worked for two hours, went to Inlet for Cardio, ate breakfast and showered, took Sophie to our agility class, ate quick lunch, went to the grocery store, went to Heron Ridge for an hour, came home, helped prepare dinner. Stayed ON PLAN most of the day.

Friday

2008-02-08T09:44:00.000-05:00

Gym: legs and upper body today. A good solid workout. On a 1-10 scale today, i would rate it a 7 on the effort scale. Folks, i am never going to be arnold. all i am trying to accomplish is to be/stay reasonably fit. I find that when i am working hard at the gym and cardio'ing (is that a word?) that i have more energy for everything else.

Cardio:

Breakfast: Pre-workout: OJ/Yogurt/2c coffee
Post-Workout: 8 oz Spiru-Tein/2c coffee

Morning snack: skipped

Lunch: 12 oz Spiru-Tein shake

Afternoon snack: 1 handful of peanuts

Dinner: OUTBACK!!!!!!!!! 1.5 small slices bread with light butter
Caesar side salad
Ribeye Steak!!!
Grilled asparagus
Mashed sweet potatos
1.5 glasses Greg Norman Cabernet

Evening snack: Are you kidding? I am stuffed!

Comments: I had been craving a steak all week! Had not had beef since Super Bowl Chili. We (the wife and I) had the best-ever Outback experience last night. OK, let me back up.... we went to the Nimmo Parkway location. Called an hour ahead of time and got our name on the list for 7:30. Arrived and had a 15 minute wait (not bad considering the # of people in the lobby). Went to the bar, there was an open space for 2, ordered wine and by the time we had two sips our buzzer went off.

Brittany was our server and I must say, this was the best service we've ever had there. She was ON THE BALL! We never had to wait for anything....she was always 15 seconds ahead of any requests we had. We will definitely request her the next time we go.

The steak was excellent, Ribeye with an expresso rub. I LOVE ribeye steak but don't have it very often; very flavorful? but more fat content. Big portion, too. The asparagus was good, too. I am going to have to try grilling it on our gas grill. BUT, THE HIGHLGHT was the mashed sweet potatos....... it came in its own bowl and there was a big portion. I was good and did not eat all of it.

Overall, a good day. I know I have to run in the morning to burn some of this off. I have to make weight Wednesday and don't want to overdo the rewards.

OBTW: This is birthday weekend, today is my wife's birthday and mine is Monday (11th) so I have to be careful not to get too far off plan. I won't discuss ages here. We don't make too big a deal over birthdays. I don't think we're going to have a cake this year. Maybe a dessert to celebrate. We are planning to eat out again tomorrow night. Sort of our combined weekend celebration-birthdays and valentines day. So long for now.

Thursday-2/7

2008-02-08T09:26:00.000-05:00

Gym:

Cardio: 45 minutes at 4.2 mph-1.5 degrees incline
(I forgot to start my stopwatch so I don't know how long in zone I was today)
Final HR: 131 ?

Breakfast: Pre-workout: OJ/grapefruit/2 cups coffee
Post-Workout: 12 oz Spiru-Tein shake and 2 cups coffee

Morning snack: none

Lunch: I forgot the name, but it was a frozen entree from Bloom. It was an "Indian" something that came from their specialty/gourmet section. 300 calories and it was actually pretty good. I had a yogurt chaser.

Afternoon snack: 4 pack chik-fil-a chicken strips and 2 fries. (my daughter had to be back at school by 5 pm for an away basketball game-she is a cheerleader- so we stopped by to grab something for her. I was feeliing hungry, so i went ahead and went for the strips so i wouldn't binge on junk at home and i could hold off on dinner until later.

Dinner: 2 crab cakes remaining from wednesday night (super suppers) and 1.5 glasses of Merlot (Vino 100)
Both of the girls are out tonight so i am eating alone. no problem, except that i have found that i tend to eat more when no one is around. i am going to work on this.

Evening snack: my favorite, that's right, jello pudding.

Comments: overall, a good day. i was really surprised about the difference in the cardo between tuesday and thursday. my final heart rate was 10 bpm (for those of you in pungo, that's Beats Per Minute) and i didn't seem to sweat as much. Who knows? I'll see how it goes saturday morning.

Also, i didn't seem as hungry all day. maybe i need to look at the portions or the carb/protein/fat ratios and see if there is a trend. don't have time for that today. maybe a later date. also, let's see what i weigh in the morning...... maybe i ate too much..... also, need to drink more water. i WILL drink 4 bottles tomorrow.

Wednesday-Weigh In Day............

2008-02-06T15:50:00.001-05:00

Gym: Medium upper body today.

Cardio: Evening, 30 minutes on incumbent bike. very easy, level 2.

Breakfast: Pre-Gym: grapefruit, OJ, Coffee
Post-Gym: 2 fried eggs and a banana

Morning snack: Special K Protein Bar

Lunch: Banana

Afternoon snack: Special K Protein Bar, 2 handfuls of chex mix and peanuts

Dinner: 2 crabcakes (baked) from Super Suppers and a baked potato, 1 1/2 glasses cabernet

Evening snack:

Comments: I am happy. I was all worried about this weigh-in. Didn't have to be. Drum rolls, please............... 188 1/4# I couldn't believe it! I was shooting for 189 1/2#. That's 1 1/4# ahead of schedule. OK, let's start working on next week... I need to make 186 3/4.

I got real busy mid-day and just couldn't get a meal in. We know what happens on those days. I am going to work real hard to keep on the plan this evening. I am going to drink a lot of water.

Tuesday

2008-02-05T09:28:00.000-05:00

Gym:

Cardio: 51 minutes on treadmill at 4.2 and 1.5 degrees of slope
Average heart rate: 131
Final heart rate: 140
Time in zone: 33 minutes (between 110 and 130)
Recovery time: 5 minutes (time required to get HR below 100)

Breakfast: Pre-workout: half a grapefruit, one small glass of OJ, 2 cups coffee
Post-gym: 8 oz glass of protein shake (8 oz soy milk and 1 scoop of Spiru-Tein) and 1 cup of coffee

Morning snack: Special K Protein Bar

Lunch: Turkey sandwich and Jello pudding

Afternoon snack: Slim Fast Bar (cookie dough)

Dinner: Caesar Salad with George Forman chicken tenders (I overcooked the chicken tonight). A glass and half of cabernet. I like this brand, St. Benezet, it's a French cab, $12 bottle, from VINO 100. I am not a wine expert.

Evening snack:

Comments: I increased the slope by 1 degee to 1.5 today (instead of the scheduled .5 increase) and it really made a difference in how much I sweated and in the finishing heart rate. It may have something to do with the weather. It's supposed to be 70 today (Feb 4) and it was 56 when I went to Inlet. It seemed warmer than usual in there. One of those days when it's too warm for heat and too cool for the ac. I guess we'll find out over the next few days.

This was a good day. Never got too hungry. S

Monday

2008-02-04T14:31:00.001-05:00

Gym: 7:30 AM It was a legs day. Sally is working me harder over the past couple of weeks. Generally, we will work in circuits. ie, we will have three or four exercises and will do each one three times. Once, that round is done, we'll start on another set of 3 or 4. I am signed up for an hour, but, because I take my daughter to school everyday (aren't I a good Dad?) I am usually 10 minutes late, so we only have 35-45 minutes.

I struggled to complete a few of the leg exercises today. I think I am going to have sore legs tomorrow or wednesday.

Breakfast: I had a glass of OJ and a yogurt before I went to the gym. 2 cups of coffee, too. Afterwards, a bowl of Special K with soy milk.

Mid-Morning snack: dropped by 7-11 for a Slim-Fast and a bottle of water

Lunch: Granola Bar and large bottle of water

Mid-Afternoon Snack: Slim Fast Bar and Diet Mountain Dew

Dinner: Broccoli and bowl of chili

Evening Snack: Jello pudding with Redi-Whip

BONUS WORKOUT: I am worried about making weight Wednesday, so I went to Inlet and did 30 minutes on the eliptical using the fat burning program. It keeps my heart rate at 109 and I burned 360 cals.

Sunday

2008-02-04T14:17:00.000-05:00

It's golf day! I was up early 6:15. Decided to have oatmeal for breakfast. I like the quaker oats original version. I had the healthy heart portion. Everybody else is still in bed. I like to add a very small spoonful of parkay and a small squirt of Auntie Jemima syrup. I had a couple of cups of coffee, too.

Here's where I think I need to change some habits. We know that once I get hungry and skip a meal or snack, I tend to get very undisciplined. Today, we teed of at 9 am and didn't finish until 2:30 ish. I am trying to be good, so, I didn't eat any junk between #9 and #10 holes today. I went in to get some peanuts, but they were out. I could have grabbed a hot dog, or some crackers or cookies, but I thought I would be ok.

Now, I finish up and did not go back inside the clubhouse. I have too many bad influences there who would have me downing a couple of beers and I wanted to save those for the Super Bowl.

To cut to the chase, I get home, fix a turkey sandwich. That's a good thing.

However, by 4:30 I am starved. I grabbed a few pieces of chocolate candy (okay, it was actually 4) that are left from Christmas. Then, I took the dog for a 30 minute walk.

That would have been ok. We're planning on chile for dinner. I get that started. Then, we open the chips and salsa and some other dip. I ate way too much! We still haven't had the chili.

To sum it up, I had a bowl and a half of chil and THREE beers! (hey, it's the super bowl). Then, I had a few more chips during the game.

I screwed up today, but, I am not going to beat myself up. It is what it is. Let's just get back on THE PLAN tomorrow and start working on making progress by Wednesday's weigh in.

Lessons learned: I need to start taking something with me to eat during the round. I should have packed a protein bar and a sandwich. We will try to do better next time.

Saturday

2008-02-02T10:19:00.001-05:00

Last week I made the mistake of waiting to go to Inlet until later in the day. Forget/didn't know they close at 5.

Breakfast1: half a grapefruit and two cups of coffee

Gym: 45 minutes at 4.2 and 1/2 degree slope. Felt Good. Final heart rate was 130

Breakfast 2: 2 fried eggs, glass of oj and a cup of coffee.

Gotta go. Sophie (bichon frise) and I have an 11 am dog agility class.

Lunch: Leftover vegie burrito without the tortilla and a yogurt

Dinner: We (the misses and I) went out to eat tonight. We chose the 'Lucky Oyster'. I was pretty good. They have excellent pretzel bread and cornbread. We each only had a small portion of each and had the waiter take it away. I am one of those people who will eat all of it if it stays on the table. I had one glass of Pinot Grigio and the Tilapia entree. I chose broccoli and caesar salad as my sides.

No snacks tonight

2008-02-02T10:12:00.000-05:00

Hey. Here's my Friday recap.

Never actually ate lunch (a mistake). stayed hungry the rest of the day. Had a protein bar at 1:00 then went to Tropical Smoothie at 3. Had a strawberry lite (200 cals) hoping it would hold me until dinner. That didn't work. I ended up snacking on humus and some wheat crackers, then had a handful of chex mix, then a handfull of peanuts, then I ate two cold tortilla's. YUM YUM

OK, I am forgiving myself, it wasn't all that bad. at least i didn't need a sugar fix! we are making progress.

Dinner. We had vegetarian burrito from Super Suppers. Rice, black beans, tomatos and small amount of cheddar. Actually quite filling and tasty. I am full.

My late evening snack was a jello snack with a glass of Cabernet!

2008-02-01T10:20:00.000-05:00

Ok, now that I have a plan, all I have to do is STAY THE COURSE.

Up at 6:15, had my daughter to HS at 7:20 and made it to PT. We worked mostly legs this morning. Felt ok.

All I had prior to workout was a glass of OJ and a cup of coffee. Yes, I use a creamer, but not a lot. After the workout, I fixed a 12 oz protein shake and took my vitamins. obtw, I'm using a Men's 50+ vitamin pack that I purchase at GNC. Additionally, I'm taking a daily baby aspirin.

l8r

FEBRUARY GOALS

2008-02-01T10:11:00.000-05:00

Weight goals:

Feb 7: 189.5
Feb 14: 188
Feb 21: 186.5
Feb 28: 185

Trainer: M/W/F

Cardio: T/TH/SAT

2/6-2/10: 45 min @ 4.2 with 1 degree incline
2/13-2/17: 45 min @ 4.2 with 1.5 degree incline
2/20-2/24: 45 min @ 4.2 with 2 degree incline
2/27-3/1: 45 min @ 4.5 with 0 degree incline

Flexibility: I am committing to going to 1 yoga class per week. Inlet offers Gentle Yoga on Tuesday and Thursday mornings @ 8:30. I really need to work on flexibility.

DIET: It's the same story. Smaller portions, less seconds, better food selections, more green vegetables.

JANUARY REVIEW

2008-02-01T10:04:00.000-05:00

Good morning, February is already here. Jan. sure blew by quickly.

Alright, let's review my Jan goals and see how I did.

Weight on Jan. 2: 197
Jan. 30 goal: 191
Actual Jan 30 weight: 190 1/4

Trainer schedule: I made to work out with Sally 3 days a week all month. 0 absences

Independent Cardio: Ditto. T/TH/Sat each week. 0 absences

Diet: I still have to work on portions and more green foods.

2008-01-31T20:49:00.000-05:00

It's me again. Had to eat on the run this afternoon. Stopped by Chik Fil A and had a 6-pack of strips and a diet coke for lunch.. Later on had one of those DETOUR protein bars and a diet mountain dew at 7-11. Yum. Yum.

I met the wife and daughter at Tijuana Flats for dinner. I was strong! No beer. Had a beef taco salad and a unsweetened iced tea.

For my evening snack, I think I'll have a jello pudding snack and go to bed.

Thursday, Jan 31

2008-01-31T10:29:00.000-05:00

Woke up a little tired this morning. Coffee should take care of this. Drank a glass of low-sugar OJ and ate a 50-cal cup of Breyers Lite yogurt before heading to the Gym. 45-minutes on the treadmill at 4.2 mph and .5 degrees slope. No Problem. Did 5 minutes of abs, too.

Came home and fixed 2 fried eggs and a small bowl of special k high protein cereal. We converted to soy milk a couple of years ago.

2008-01-30T22:26:00.000-05:00

ok, it's Wednesday Jan 30. I started the year at 197. I've just completed 4 weeks on this plan. I made my target weight today, 190! Yahooooo!

what I will be doing in the future is giving a daily recap of what i am eating and my exercise program.

Basically, here's what I have been doing for the past month-eating less, eating better, exercising more.

I've been going to a personal trainer, Sally, (Pungo Personal Fitness and Training) 2-3 times a week for two years. (more on her later) So, I'm actually in 'decent' shape, but, I love to eat and it's not always the right stuff. Also, I LIKE BEER! SO, I've been putting on pounds.

My fitness commitment is to continue working out with Sally on M-W-F.

Additionally, I joined a larger (more commercialized) gym, Inlet Fitness South, at the beginning of the month. It has all sorts of equipment and they offer a lot of classes. The plan is to utilize the gym for my cardio and eventually for yoga/pilates.

The PLAN calls for me to do CARDIO on Tuesday/Thursday/Saturday. I am primarily using the treadmill and am logging minutes in order to burn fat.

Week 1, I did 30 minutes at 4 mph.
Week 2, 37.5 minutes at 4 mph.
Week 3, 45 minutes at 4 mph
Week 4, 45 minutes at 4.2 mph

I am not trying to break any speed records. I am just going to gradually increase the pace. BUT, for now, the objective is to do 45 minutes at a pace and heart rate that I don't dread doing every day. I use a heart rate monitor (POLAR) and I am keeping my HR in the 115-130 range.

This week, I'm still at 4.2 mph and 45 minutes. I increased the ramp slope to .5 degrees. I think I will increase it a half a degree weekly until I reach 2 degrees. That should get me through February. Then I'll go back to 0 degrees and increase the speed to 4.5 mph.

Food.

Breakfast. I had a protein shake (Spiruteen-i think that's right).
Mid-AM snack: Protein Bar (double chocolate Special K)
Lunch: sorta boring.... deli turkey (oven roasted Sara Lee) on white bread with one slice of swiss and a small yogurt
Dinner: some type of frozen entree, a grande burrito. it's filling and not too many cals.

My golf association had it's monthly meeting tonight and I had a couple of beers. 2 to be exact. Mich Ultra. I rewarded myself for making my target weight this morning.

I'll have one of the Jello low-fat/sugar puddings for snack. 70 cals. Helps handle my sweet tooth.

Good night

2008-01-30T22:16:00.005-05:00

Jan. 30

Hello, everyone. Welcome to my weight loss blog. Yeah, it's pretty stupid, but, hopefully this will help me stick to this plan.

I am Tony Redd, a 51 (soon to be 52) year -old chubby white guy in Virginia Beach, VA. Married, two kids (19 & 15), and carrying some excess pounds that I would really like to take off and keep off.

I'm 5'8" (ok, closer to 5'7") and weighed 197# on Wednesday, January 2nd, 2008. My goal is to knock off 32 pounds by June 1st. My target weight is 165#.

Based on this, I need to lose 1.5 pounds every week.

I'm a little behind in getting this set up. Have been meaning to do this, but kept putting it off.