DPP450’s BodyBlog

I have a serious problem…like many, I feed my emotional and relational needs, stress, and fatigue with food. When I’m happy, sad, mad whatever the emotion I eat (and this habit is supported by the people in my life). When I am feeling lonely I eat (my lack of self control and unwillingness to seek out positive supportive relationships fuels this habit). When I am stressed or feeling exhausted I turn to FAST FOOD in an effort to refuel knowing that it is hazardous not only to my health, but also to my goals of looking and feeling better about myself.

I admit this not to place blame or make excuses, but to explain and become aware of the causes of  my shortcomings, all in an effort to fix the cause not just the symptom. I am a firm believer in treating the cause and not the symptom when it comes to healthcare. But it is easy to treat body fat as a cause rather than a symptom when most of the time it is the other way around.

I know what I should eat. I know what I shouldn’t eat. But somehow I lack the discipline to make good food choices (consistently). So I’m going to focus more on the whys during the next few weeks. Hopefully I can resolve some of the problems that cause me to make poor food choices to start with.

A biggy for me is stress and fatigue. So I will start there.  After a 10 -12 hour work day I do not feel like going home to cook, and unfortunately every fast food restaurant imaginable is on my way home. So how can I avoid this trap? Maybe have an extra snack (something like veggies and dip or an apple) on the way home from work? Maybe a cup of coffee  30 minutes or so before I leave work? Does anyone else have this after work issue, and have found a reasonable solution?

Note: I think that I am doing okay on my plan most of the time, but I don’t want these obstacles to hender my success.

NOTES: I am shocked that I was able to increase the weight on the lat pulldowns, pec flys, and leg curls. The weight I used on sunday was too easy today, yeah! 

 Leg extensions were a little easier today (they were very hard on sunday).

The gym closed before I could do the chest press and crunches. A guy who never says more than hi, had so much to say today. I was nice and listened, but it is hard to listen/talk and count reps at the same time.  

Did I say that I hate lunges. I hate them with a passion, so this must mean that they are good for me.

My diet really sucked today. I’m not even going to post it. I only had three meals (I was on the go all day). Although, I opted for a single item and diet coke, they were all fast food. Sad face

Lat pulldowns     40×12, 50×10, 60×8, 70×6, 60×12

Leg extensions    20×12, 30×10, 40×8, 50×6, 40×12

Pec flys               50×12, 60×10, 70×8, 80×6, 70×12

Leg curl              30×12, 40×10, 50×8, 60×6, 50×12

Mid row              60×12, 70×10, 80×8, 90×6, 80×12

Lunges              10x, 15x, 20x, 25x, 20x

Chest press       Gym closed

Weighted crunch Gym closed

Crank Squad’s Crank Dat Lion King was just what I needed to "crank" out a late workout. I had another long day, and really did not want to go to the gym. The beat is perfect for a slow jog.

I was starving all day. It’s like as the days pass, I get hungrier and hungrier and nothing satisfies me. I think this means that my metabolism is on fire and burning up the food as soon as I take it in, but man it is tough to resist eating more.

WORKOUT

50 min on treadmill (5 min run/5 min walk  X5)

MEALS

1/2 c eggbeaters, coffee w/splenda

1/2 c low fat cottage cheese, ww yogurt

shrimp, 1/2 c asian noodles, sugar snap peas, tangerine

south beach bar, apple

roasted chicken, low fat stuffing, green beans, tea

10 c water, multi vitamin 

WORKOUT

rest day 

MEALS

Oatmeal and whey, 2c water

1/2 c cottage cheese, ww yogurt, 2 c water

broiled talapia, coleslaw, 2c water

sunflower seeds

EAS soy protein shake, coffee, 1c water

Today was consistently busy, but I think I did okay. I definitly could have used more fruit, veggies, and water. 

WORKOUT

 Lat pulldowns     30×12, 40×10, 50×8, 60×6, 50×12

Leg extensions    20×12, 30×10, 40×8, 50×6, 40×12 (hard)

Pec flys               40×12, 50×10, 60×8, 70×6, 60×12 (easy) 

Leg curl              20×12, 30×10, 40×8, 50×6, 40×12

Mid row              60×12, 70×10, 80×8, 90×6, 80×12

Lunges              10x, 15x, 20x, 25x, 20x

Chest press       30×12, 40×10, 50×8, 60×6, 50×12

Weighted crunch 20×12, 30×10, 40×8, 30×6, 40×12 (hard)

Stretch

Notes: I could probably start with the lunges as a warm up, because those really made me sweat .

I need to increase the weight on those pec flys. They were way to easy.

Hopefully the leg ext and crunches will be a little easier next time. I reeeaaally struggled with those, and I will feel like a punk if I have to drop the weight.

MEALS

whey, strawberries, pineapple, milti vitamin, 2 c water

chicken breast, sm. potato, salsa, 2 c water

grilled chicken, wheat bread. salad, 2c water

lite english muffin, 2 tbsp peanut butter, 2c water

This is going to be hard. The eating habits around my house really suck with two teenage boys and a man around. Yesterday (the weekend) consisted of all kinds of temptations; pizza, doritos, chocolate chip poptarts, candy bars, chinese takeout ect, ect. Oh how I wish I was one of those people who are disgusted by the thought of these foods, but nope I can’t say that I’m there yet. I am a junk food junky (now that’s a disgusting thought).

But anyway…yesterday’s meals…

12pm whey and oatmeal

3pm 5g creatine, 30g dextrose, 20 min intervals on tread

4pm steak and asparagus

7pm 1fried chicken wing and rice

So not a great day. I slept in until about 12pm (not like me so I must have been exhausted), and that last meal was me giving in to temptation, uggghhhh.

I think I might need to take out the creatine and dextrose mix. I think it gives me energy for the workout, but it’s 30 g of carbs. Although, I will probably burn them during my workout, I’m not so sure that It’s a good idea since I want to burn fat. Any Suggestions anyone? 

Today’s meals and snacks 

7am oatmeal, 1 sc whey, black coffee (with 2 pk splenda), 2 cups water

10am south beach bar, apple, 1 sc whey, 2 cups water

1pm chicken breast, broccolli, 1/2 cup pasta, 2 cups water

4pm southbeach bar, apple, 1 sc whey, multi vitamin, green tea, 2 cups water

6:30 pm Pre-cardio 5g creatine, 30 g dextrose (really felt strong during WO, could be carbs, creatine,mind, all of the above???), 1 cup water

Cardio 30 min e-trainer, 30min running intervals, another 30 min e-trainer (I feel so energized)

8:30pm Post cardio Homemade chicken noodle soup [1 cup diced chicken breast, 1 cup (dry) egg noodles, 1 cup packed (raw) spinach, 1 cup low sodium chicken broth], and fruit slush (2 tbsp orange juice concentrate, 1/4 cup pineapple,and ice), 1 cup water

 I’m really not going to focus on macros too much right now. I just want to make healthy choices when hungry (every 3 hours). It’s a life style change right? But after doing the math, I come up with roughly 1800 calories,140 g protein, 195g carbs, < 30 g fat. Pretty good, right?

Tomorrow I officially start my new plan. So,I will post new goals and measurements then. No pics for at least 1 or two weeks.

I was really thrown off track by the holidays and other life events, but I have finally gotten up the nerve to start over again. I didn’t regain much more than water weight, but I sure didn’t lose anything either.That being said I will officially start over tomorrow.

I will try to eat clean most of the time and focus on circuit training and cardio since I have so much fat to lose. I will also try to keep the meal plan flexible until I have enough will power to eat the same things over and over again. The idea is to start somewhere and be consistent, and for me that means cutting unhealthy fast foods, junk foods, and unhealthy sugary snacks from my diet for starters. Also challenging myself to work out at least five days per week (circuit training and running are my favorites so I will start there.), and blogging daily for accountability.

Yesterday was a dry run for me:

20 min circuit training (with body weight and dumbells)

7am 1 scoop whey, nutrigrain bar

10am 3 oz salmon, apple, diet sunkist

2pm 3 oz salmon, 1 1/2 cup salad, 2 tbsp dressing

8pm ham and cheese sandwich, 4oz sprite

The last two meals were way too far apart, and I went grocery shopping hungry. That’s why I ended up having a sandwich (white bread) and soda. Although, I did manage to talk myself out of the doritos, 16 oz soda, and mississippi mud cake that I wanted.  I also stocked up on chicken breast, potatoes, oatmeal, salmon, southbeach bars (for when I’m desperate or on the go), apples, and veggies. I already have other items like salad mix, spinach, milled flaxseed, vitamins and whey. And I’ll wait until wieght loss slows to start a fat burner. How does that sound. Suggestions are always welcomed.

So far, so good.  I’m getting in my workouts and doing my very best to eat clean.

Today I did Taebo on an empty stomach in the am…just to get me going for the day.  I missed my weight training WO  because I had to work, but I will do a Firm total body workout tonight at home so that I’m at least doing something.

I will officially weigh in and take measurements on monday.  Then I will see how well I’m really doing.

My 1st body for life challenge starts sept. 3, so I’m going to practice now so that I’m ready and set to go when the time comes.

I’m trying to eat 5-6 clean meals per day. I’m not sure that they are really clean since I make it a point to have 5-10 grams of fat with each meal.  I have found that this keeps me full longer so that I’m not starving all day, and my weight has actually started to slowly drop again. Weird, but I guess my body needs it.

Today is a cardio day, HIIT ON THE TREADMILL.  For me that means 3 cycles of 5.0, 5.2, 5.4, 5.6, 5.8, 6.0 speeds 1min each.  I’m only running at a slow and steady 5.0 speed now so I think this plan will push me hard, but if not I’ll bump up the speed. Today is a trial run for the real thing to come.

Any suggestions or comments please feel free to do so.