| michaelg
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Today is day one of SBD. May 25, 2004.
I haven't read the whole book yet, but I'm starting with day one of the food plan.
I quit smoking on Oct 6th 2003. I was 190.
I immediately put on 10 lb.s Then over the holidays, I put on another few pounds. Then I got sick and well, here I am at 208.
My college weight was 184. When I was eating really well for a three month period of time back then I went down to 175. I think that was too thin for a 6'2" person such as myself. So I think 180 with muscle would be a good target weight. I wear a 36" waisted pair of pants, my goal is to get back to a 32" waist.
I plan on exercising ever day and eating well with the SBD. I think I'm going to say to myself that if I don't go to the gym, or the batting cages, or play baseball, softball or go to yoga that day, then before I go to bed, I need to go out for a half an hour walk. I think that's how I'll make sure I'll get my exercise. Gotta do something for 1/2 hour/day.
This morning I got off the subway one stop away from where I work and walked a bit to work.
We'll see how it goes...
--michael |
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Tue May 25, 2004 3:21 pm |
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| michaelg
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I have a body fat percentage scale.
I'm at 20.5% body fat.
That means I have around 40 lbs of fat and 168 lb of lean body mass.
That means that since a male needs 5% body fat to be healthy, right now my lowest low, could be...177 lb.
I am a lot stronger now than I was in college, so maybe 180 is a bridge too far. Once I get down there, maybe 185 will be just fine. That would be around 10% body fat. I think that will be my new goal.
Okay, off to the gym.
--m. |
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Tue May 25, 2004 4:02 pm |
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| michaelg
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9:15 AM This morning I ate:
2-3 scrambled eggs (no butter)
2 pieces of canadian bacon
no snack
went to gym and "ran" for 20 minutes (- 300 cal)
1:30 Lunch:
broccoli and califlower used to eat 4 oz hummus (200 cal)
2:30 snack:
30 pistacios (190 cal...yikes!)
[3:30 -- hungry]
4 PM:
Salad with tuna and 1 hard boiled egg. dressing of balsamic vinagrette and olive oil.
7PM -- restaurant -- fish w/ white wine sauce, steamed veggies, salad w/ dressing on the side, glass of red wine. |
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Tue May 25, 2004 6:33 pm |
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| michaelg
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9:30 -- 2 or 3 scrambled eggs, 2 pieces of canadian bacon
11 AM -- 30 pistacios
1:30 -- Big Salad with a palm sized piece of chicken and balsamic vin/olive oil dressing (not much)
3:30 (hungry) String Cheese!! :D (60 cal)
4 PM (still hungry!) another String-ums part-skim string cheese (60 cal)
still hungry... |
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Wed May 26, 2004 1:43 pm |
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| michaelg
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I posted to the South Beach Diet section for help with my hunger.
Got some good ideas, thanks guys.
Got home at 7 PM -- 1/2 cup cottage cheese (4%) (110 cal) and lots of grape tomatos.
(still hungry, but energy level is back up)
Will have big dinner of:
Shrimp, steamed broccoli, coliflower and a salad. Going to use lemon and that heart smart fake butter spread that brings down you colesteral and olive oil and garlic.
And a salad with light olive oil and vinagar dressing.
(No longer hungry.) :)
--m. |
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Wed May 26, 2004 11:51 pm |
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| michaelg
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205 lb (day three)
I'm excited to be down 3lb even though I'm trying not to be. I know that's not three pounds of fat. It's mostly glycogen (stored carbohydrate) and water. But...I'm still excited.
doubled my fiber supplement this morning.
9:30 --
2 or 3 scrambled eggs with veggies (gr. pepper, tomato, gr onions)
2 pieces canadian bacon.
This morning I have energy, but a headache. Feeling a little light headed.
11:00 (Not hungry)
11:45 -- hard boiled egg, string cheese
12:30 -- salad
1:30 -- Ran for 20 minutes (300 cal)
2:30 -- 5 jumbo shrimp w/ garlic, tomato/cucumber salad (w/ fat free yogurt)
5:00 -- string cheese
5:30 -- hummus and raw broccoli/coliflower, 1 HB egg.
(gosh I'm eating a lot. Not hungry anymore though.)
For dinner -- salmon, steamed green beans and brussel sprouts, salad. |
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Thu May 27, 2004 2:18 pm |
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| michaelg
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203.6 (20.0% body fat %)
Had trouble sleeping last night. I felt like I had coffee to drink late at night...but I didn't. It was odd. The good thing is that I have a lot of energy this morning.
10 AM -- 2 scrambled eggs with cheese, veggies, sausage and 2 pieces of canadian bacon.
11 AM -- 1/2 cup 4% cottage cheese with 10 grape tomatos...yum. :) |
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Fri May 28, 2004 2:28 pm |
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| michaelg
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June 1rst -- 202.4 lb (19% body fat)
I did really well this weekend with food. I kept on track. The only place I didn't do so well, I drank about 4 glasses of wine on Friday and the same on Saturday. I ate during that time and it was stretched out over many hours, but still, not quite Phase I activity. Oh well. I had fun.
I also noticed when my blood sugar drops. I get grumpy, tired, head-achy...then I eat and get really happy. It's strange. I'm tring to use that as motivation to keep eating my snacks and eating my veggies.
I saw 'Super-Size Me' this weekend. It's the documentary about the guy who eats nothing but McDonalds for 30 days. Yikes! If you're craving fast food, go see this movie!
This weekend, I'm going back home to visit my family. Uh, oh...
--M. |
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Tue Jun 01, 2004 2:08 pm |
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| michaelg
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June 3rd -- 201.2 -- 19.3% BF
I've been doing well that past few days. I was a little worried since I stalled at 202 for a few days, but I'm a pound down now.
Going home to Chicago this weekend. I'm worried about how that will go. Need to stay strong. Last weekend I turned down a bagel and pizza. This weekend it will be multiple beers and worse.
--m. |
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Thu Jun 03, 2004 1:58 pm |
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| michaelg
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Just got back from Chicago. I had to post my unofficial weight...199.3, 17.5 % BF! It's unofficial because I weighed myself this evening when I got back, I always weigh myself in the morning, so it won't be official until tomorrow morning...but it looks really good right now.
The weekend went really well. I had to prepare for all the contingencies though. I made salads with shrimp, celery with peanut butter, tomato and cucumber salad, hard boiled eggs, cheese sticks, and veggies and hummas and carried a bag filled with that whenever I went someplace. I brought that bag to two baseball games, and half of it on each plane flight, so I always had food to eat. That way I didn't freak out and eat a few hot dogs and nachos. When I ate at restaurants, I ate fish, or steak, or surf and turf -- no potatoes, asked for extra steamed veggies and always got a salad. When I drank, I drank red wine or vodka and club soda with a lemon. That was fine.
I'm really proud of myself. Oh, and I had a very small slice of cake for my sister's graduation.
I can't wait to see how much I weigh tomorrow. It's like the night before christmas!
--m. |
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Tue Jun 08, 2004 1:59 am |
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| michaelg
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Phase Two Begins today!
198.6 19.3% BF.
I reached my phase one goal! My goal was to get to 200, I got to 198.6. Very happy about that.
At this moment, I'm eating Uncle Sam cereal (with berries), unsweetened Soy milk and fresh blue berries. I'm happy as a sea otter.
Gonna try to burn up these carbs at the gym today.
--m. |
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Tue Jun 08, 2004 12:11 pm |
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| michaelg
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Just got back from the gym.
I ran for 25 minutes and walked another 5 on the treadmill. Then I did crunches and stretching.
Felt really good! I had plenty of energy. (Thanks to the cereal this morning and minus 9 lb.s since the last time I really ran. :D )
Time to eat my salad with turkey meat.
--m. |
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Tue Jun 08, 2004 5:29 pm |
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| michaelg
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June 9th
198.4 18.6% BF
Okay, I said I wasn't going to weigh myself for a week (in another thread) but I couldn't help it. I ran yesterday, so I thought I wouldn't go up in weight.
I don't think I'll have time to hit the gym today, so I'm eating eggs and ham for breakfast instead of Uncle Sam cereal. I have cherries for some fruit at lunch.
Speaking of breakfast...
--m. |
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Wed Jun 09, 2004 1:32 pm |
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| michaelg
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June 10th
198.2 lb, 18.4% BF
ate cheeries and a bowl of berries yesterday! yum. |
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Thu Jun 10, 2004 12:21 pm |
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| michaelg
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| duplicate |
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Thu Jun 10, 2004 12:21 pm |
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