It’s been 14 days since I last posted. Sorry. Seems more like a routine now and never seems like anything new to post, so I guess that is a good sign.
I’ve had two dietician appointments since my last post and so two official weigh-ins. Last week I lost 4 lbs. and this week I last 2.2 lbs. So overall I’ve lost 25 lbs from my starting weight and still on track for losing ~42 lbs after phase one which lasts 16 weeks. I am now more than half-way through phase one and two months in.
Everything is going really great with the program. I have managed to stay on diet without a single non-approved food for 63 days. Not a single cookie, candy, cake or chip.
I planted a garden last weekend with Zoe, so looking forward to being able to cut down on the grocery store visits for vegetables and maybe some fruits in the future. Right now we just have one 4′ x 4′ raised bed, planted with carrots, cucumbers, peas, lettuce, radish, basil, cilantro and bell peppers.
We are using the Square Meter Gardening technique. I accidentally built the box a little incorrectly, so the other cross boards didn’t fit, it is supposed to be a 4 x 4 matrix, but we eyeballed the spacing. I am keeping notes of what we planted when we planted it and will track when it sprouts and when we harvest it. We only planted two rows, we will plant the other two this weekend so that all of the plants aren’t ready to be harvested at the same time.
I had planned on not buying any new clothes until I hit my target weight so that I didn’t buy clothes that I would then not fit. However, it turns out you can easily lose 25 lbs and still keep your pants up. So I broke down and bought one pair of shorts at Eddie Bauer. I went from size 38 to size 34. I remember being size 35 in my 30s but I think it has been a long time since I’ve been 34.
I had my dietician appointment today. She was away last week, so this was first official weigh-in in the last two weeks. I was down 3.4 pounds which is the same amount as at the last two-week weigh-in, so roughly 1.7 lbs per-week over the last 4 weeks. My target is 2.75 lbs per week over the first 16 weeks of the program. I lost a lot more at the beginning so I am still technical “on track” having lost 19.8 lbs versus my target loss of 19.3. However, at the current rate of weight loss, I will fall below my target next week.
I will focus on getting more daily steps over the next week. I think I have been averaging about 12-13,000 on work-out days, but closer to 6,500 on non-workout days. I will also try to drink more water, which I think is down quite a bit over the last few weeks.
I added phase 3 (“low-fat cheese/yogurt”) to my diet this week, we skipped phase 3 a few weeks back and added phase 4 (“fruit”) so now I’m still on phase 4, but including cheese. We talked a lot at my appointment about the relationship between the three main macronutrients fat, carbohydrates and protein, and how it is important to eat either protein or fat with carbohydrates. I’ve been struggling a bit with this, especially at snacks.
Carbohydrates are converted very quickly to glucose that can be burned by the body for nearly instant energy but only last a short time, less the 2 hours. However, they can create a large amount of energy in the short time. Proteins are slower to convert to glucose, create less total energy and take longer to be consumed, closer to 4 hours. Fats convert very slowly to glucose, don’t create much energy and take around 6 hours to be consumed.
So it is important to have a balance of either fat or protein with carbohydrates in order to stabilize the blood sugar level into flatter peaks and valleys. This will also be a focus for this week.
Gotta run to the gym! Thanks for reading and for all of the encouragement both online and off. Especially from my amazing wife!
Just checking in. Not much new to report at this point. I didn’t have a Dietician appointment this week so no weigh-in. I have my five week doctor’s check-in next week and a Dietician appointment on Thursday so should have some results to report then.
Diet is going fine. With maybe a small exception of something that snuck in through a sauce or restaurant meal I haven’t eaten a single thing off diet in 43 days. No refined sugar, no grains or rice, no dairy, no processed food and no fried foods.
I looking forward to getting cheese added back into my diet (hopefully this week) and maybe rice, but still not sure about whether I will ever add wheat.
The hardest part for me has been tracking restaurant meals as I usually have to replace or eliminate many ingredients which makes it super hard to track. Also not doing very good with water. But will work on that this week.
Really enjoying the spring weather and have gotten a lot of work done around the yard to get ready for patio, BBQ and bonfires. Kinda bummed that my tractor is in the shop as I really need to cut the lawn and I am eager to aerate and fertilize asap, hopefully next week.
I had my official week 5 weigh-in yesterday and did my updated measurements, which I will do every 5 weeks. On the weight front, I am down 3.4 pounds over the last 10 days. So I have lost a total of 16.4 pounds, versus my target loss 13.8. My original BMI was 31.6 and now it is down to 28.9, which is just slightly below obese. Nice to have broken that barrier even though it is a small first step.
My original and updated measurements are:
Neck: 16″ vs 14.75″ (-1.25″)
Chest: 43.5″ vs 41.75″ (-1.75″)
Waist: 42.5″ vs 38.75″ (-3.75″)
Hips: 44″ vs 41.5″ (-2.5″)
Biceps: 13.75″ vs 12″ (-1.75″)
Thighs: 24″ vs 23″ (-1″)
My blood pressure when I started was 135 over 71 and is now 115 over 57.
All around good progress on getting my body fat down, weight and blood pressure. I’m planning on holding off on getting any new clothes until I reach my target weight. Fortunately, we are heading into summer weather and I can start wearing shorts.
Everything else is going great. Feeling good. Sleeping good.
The 20/20 Lifestyles program has a custom app for tracking food, exercise, water and sleep. However, it is really, really bad. Poor UI design. Slow. Crashes a lot. Doesn’t connect with Garmin devices. Just all round poor decision to try to build a custom app. My trainer uses an app called MyFitnessPal so I thought I would give that a try to see if it was any better. After using it for only one day I can say it is definitely better. UI is snappy, lots of foods in it’s inventory, including all of the 20/20 foods and it connects with my Garmin devices.
Now I just need to convince my dietician that it’s a good idea for me to switch to use that app. I can definitely see myself using this new app well after the program finishes, but can’t get away from the 20/20 app fast enough.
Not much to update on other fronts. Diet is going well. Exercise is going well. Getting steps in, need to drink more water.
I have my next dietician appointment and weigh-in Thursday.
Had an uneventful weekend. Mostly stayed at home. Weather wasn’t great so didn’t get out much. No workouts this weekend. But was fairly active Sunday, including finally getting around to assembling by new plug aerator and feeder spreader. So I’m ready to tackle the lawn next time it’s nice out for a few days.
This will be the first year I aerate the lawn and fertilizer. I’m planning on doing a little A/B testing by leaving some of the lawn alone, only aerating some, only fertilizing some and doing both to some. The lawn isn’t very uniform so it won’t be a perfect experiment.
I’m also planning on building a garden as soon as the weather gets better. Hoping I can grow all of the carrots, cucumbers, snap peas, radishes, lettuce that I’m eating. Not sure how practical this will be, but should we a fun experiment.
I’ve started going to Costco once a week to get bulk vegetables, fruit, and chicken. Basically trying to get whatever I can there as they seem cheaper and better quality.
Hoping for some more nice weather this week so I can bike to work a few more times.
The weather finally turned this week in Seattle. Had great workouts on Monday, Wednesday, and Friday with Jessi. Rode my bike to work Wednesday and then walked to the gym from my office, so got in 15,000 steps that day. Probably overdid it a bit on Wednesday as was a bit sore Thursday. My dietician is out today so my next dietician appointment and weigh-in won’t be until next Friday.
Everything is going well with the diet and exercise program. Feeling good, higher energy, sleeping better, and fewer pains. Now that the weather is getting nicer I’m hoping to be able to get out and do more bike rides, hikes and eventually get back to playing ultimate.
I finally got around to editing my pictures from the horse show. Unfortunately, most of them didn’t turn out that good as I’m not skilled enough yet for indoor, action shots. Here are two that I liked the best. The first one is Zoe and Alexa waiting for their final scores in Trail.
And the second one is a picture of Alexa’s sister Haley. She wasn’t at all happy that I took her picture, but I think it really turned out.
I bought a new Telephoto lens that I’m hoping will help with indoor photography. It is a Canon EF 70-200mm f/2.8L IS II USM Telephoto Zoom Lens. I will probably take Zoe to the NSBA Championship show in Tulsa, OK this summer so looking forward to getting to try it there.