Wednesday, January 4

Today I logged in 8077 steps on my pedometer.  And, I weighed today and I have lost 3 pounds.  This has renewed my motivation big time.  Of course, I am used to being off to a good start after my many weight loss programs.  Then I hit a plateau and it gets harder.  It helped that I wasn't around anyone today that had something to eat that would have tempted me.
I have such big problems with willpower and cravings and I wish I had someone who was on this diet with me that I could share all the ups and downs with.  Most all of my friends are in great shape and exercise a lot.  I haven't played tennis or gone to the gym in over a year.  No ones fault but mine and mine alone. 
I am hopeful that this time when I come to that plateau or temptations that are overwhelming, that I will be strong enough to face them and get past them.

Tues, January 3

3rd day and doing much better today.  6221 steps on my pedometer and I actually went to the grocery store and didn't have a panic attack and buy all my favorites.  I ate everything I was supposed to and drank my 80 ounces of water.  I think I even forgot my addiction to diet coke and didn't have one (or 3) of those.  Diet coke is on my diet although it's recommended not to have more than 2 because of the sodium in them.
The weather was gorgeous today and I got myself up off the couch and spent some time outside.  Looking around the yard, I can see lots of projects for me once I get some energy back.  I used to love to look after my plants and even cleaned the pool myself.  The pool has been very neglected so that is first on my list.
Tomorrow my goal is to step on my scale.  It won't be much since I am not exercising at a pace I would really like, but it's Baby Steps for now.
All in all, it was a very good day.

January 2

I made it through today but it sure wasn't easy.  I drank a lot of water, and was careful to follow the eating plan but all I thought about was FOOD.  I took one of my dogs for a little walk in the afternoon and wore my pedometer.  I got 3200 steps in today which is amazing for me.  Getting past the craving part is going to be the biggest hurdle for me.  I use food for comfort, even when I am not hungry.  I love to eat snacks in bed watching television, which is so bad.

Today I took my measurements (gasp!) and wrote them down in my book and also taped a small copy to my bathroom mirror as an incentive.  My brain didn't think I was that big, but that tape measure was an eye opener.  I got on the scale the very first day, but was afraid to go near it today.  Maybe tomorrow.

January 1, 2012

Very first day of this weight loss project. There have many of these first days for me, some have been successful, some not. Problem was that I could not keep the weight off. I'll bet there aren't very many programs out there that I haven't tried. The biggest setback with their success was ME! I would start out full of motivation and determination, lose weight, then never keep up the maintenance part of it. So, the weight would come back, always with a little extra. A vicious circle I have been going around for a lot of years.
I haven't felt well for months and have been depressed about not having any energy to do anything but sit. I know it is all this extra weight I am dragging around with me.
So, after much thought on all of the options and programs I could do, I decided to go back and do the one program that did work the best for me and one that I actually felt good on. I am starting out with a 10 week program with an additional 2 weeks for an adjustment period. We will see where I am at that point as to how much longer I need to spend in "Actual" weight loss.
This time I am making a commitment to the Maintenance part of the program so I can finally keep the weight off and start feeling better.
For the next 3 days, according to my book, I will be doing what they call "Prep" menu. This is mainly to prepare my gallbladder for the diet so I don't have to worry about a big issue with that. Today I am also forcing myself to get outside and at least walk around the block once. I do have the luxury of having 2 dogs who love to go for walks, so today my husband can watch football and I will walk the dogs.
I don't have a number goal for the weight loss, my goal is to get myself where I am healthy and energized. Fitting into my favorite clothes will be a bonus.
See you tomorrow, on day 2.

Fat Loss Project Day 33 - 16 Oct 09 - Friday

Cardio and Strength: Finally was able to get out of bed and off the couch. Still not feeling so good but went outside and walked for 45 minutes. Fresh air felt wonderful. Tomorrow (Saturday) I am going to try doing my exercises.

Menu: Breakfast: 2 eggs scrambled, 1/2 cup oatmeal with cinnamon
Snack: 1/2 cup blackberries, 2 oz almonds
Lunch: 2 cups salad greens, 1 tomato, 1 carrot, 1 small can white tuna, oil and lemon juice
Snack: Apple with peanut butter
Dinner: 2 cups greens, 1 tomato, 1 carrot, 1 4oz piece of grilled chicken, oil and lemon juice
Snack: 1 cup celery
2 liters of water
2 cups herbal decaf tea

Fat Loss Project Day 32- 15 Oct 09- Thursday

Still can't do the cardio and strength training. Kidney infection seems to be a stubborn one. Hoping for the weekend that I can try to catch up as much as I can with the exercise.

Menu: Breakfast: 1 apple, 1 cup oatmeal, 1 tbl almonds, 1 tbl ground flax seed, cinnamon
Snack: 1/2 cup yogurt, 1/2 cup strawberries
Lunch: 2 cups greens with 1 cup sliced carrots, celery, and onions, 1 grilled turkey breast, dressing of oil and lemon juice.
Snack: 1 pear with almond butter
Dinner: 2 cups steamed zucchini, 2 cups greens with dressing, 1 serving of poached cod.
Evening Snack: 2 oz of almonds
2 liters of water

Fat Loss Project Day 31 - 14 Oct 09-Wednesday

Still on bed rest but felt better so I got on the treadmill and walked for 30 minutes just so I could keep my strength up. Not telling the Doctor.

Menu: Breakfast Omelete made with 2 whole eggs and 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup chopped red peppers, 3 sliced mushrooms and 1 diced green onion. 1/2 grapefruit. Only had 1/2 and husband had remainder.
Snack: Shake with 1/2 scoop protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: Mexican Salad (Shared 1/2 with husband) 1/2 red onion, 1/2 red pepper, radishes, 1 tbl, parsley, 1 tbl cilantro, 3 med tomatoes, 1/2 english cucumber. Served with chopped grilled chicken breast.
Snack: 1 cup edamame beans with 1/2 tbl oil and pinch of sea salt
Dinner: Ground turkey breast 1/2 lb, 1 egg, 1 tbl olive oil, 1/4 cup red pepper, 2 green onions, pepper, and thyme. Shared with husband and served with 2 cups mixed greens with slices of tomato and cucumber.
No snack.

Fat Loss Project Day 30- 13 Oct 09- Tuesday

Cardio and Strength training: The Doctor has me flat on my back for 2 days. Seems the sore back was a Kidney Infection.

Menu: Breakfast 7:00am
Smoothie with 1 cup almond milk, 1 cup blueberries, 1 banana, 1/2 cup oat flakes, 4 tbl low fat yogurt, 1 tbl flax seed oil, 2 scoops vanilla protein powder. Had 1/2 for breakfast and the other half for a snack.
Lunch: Tuna salad with 1 can white tuna, 1 tbl oil, 1/4 cup chopped red pepper, 1 cucumber, 1/4 cup garbanzo bean served on romaine. 1 pear.
Snack: 4 slices deli chicken, 1 cup celery
Dinner: 2 cups green salad with 1 cup chopped zucchini, 1 tomato, 3 tbl oil and lemon juice and 1 6 oz serving of tilapia.
No snack.

Fat Loss Project Day 29- 12 Oct 09- Monday

Cardio: 5 minute warmup: then 5 sets of intervals 2:30 high intensity and 2:00 low
Strength training: Jackknife and Pushup 6 reps, 2 sets (lower back is very sore)
Chin Downs: 8 reps, 2 sets
Lunge, curl, press, 8 reps, 2 sets
Toe tappers 10 taps each leg, 2 sets
Squat, curl, and press: 5 reps, 2 sets
Front Dual Dumbbell raise: 8 reps, 2 sets
Have pulled something in my lower back. I am seeing my doctor in the am on Tues. Probably should not have tried the exercises, but did not want to get that far behind, so I did as many as I could.
Menu: 2 liters of water
Breakfast: hot cereal, 2 cups oat flakes, 1/2 cup wheat germ, 1/4 cup ground flax seed, 1/4 cup sliced almonds, 1/4 cup sunflower seeds, 1/4 cup golden raisins, 1/4 cup dried cranberries. Mixed 3/4 cup cereal to 1 1/2 cup water and cooked in crock pot.
Snack: shake of 1/2 cup protein powder, 1 cup almond milk, 1/2 banana, 1/2 cup frozen blackberries.
Lunch: Spinach salad 2 cups spinach, 1 sliced hardboiled egg, 1/2 sliced chicken breast, 3 mushrooms, 2 tbl oil and lemon juice.
Snack: 1 cup carrots
Dinner: Stir fry with 2 cups total of broccoli, mushrooms, bok choy, celery, 3/4 cup cooked prawns, 1/2 tbl olive oil. added 1 cup fresh spinach.

Fat Loss Project Day 28- 11 Oct 09 Sunday

Cardio: Rode my bike down to the beach with a friend in the morning for a 2 hour ride, then played tennis in the afternoon for 2 hours.

Menu: Breakfast 6:00am- Made an omelet with 1 egg, 1/4 cup liquid egg white, 1/2 cup spinach, 1/4 cup red pepper, 1 sliced white mushroom, 1 green onion.
Snack: 7:30am- Shake with 1/2 scoop vanilla protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter. Took this in a thermos on my bike ride.
Lunch 11:30am- Mexican salad, 1/4 cup red onion, 1/4 cup red pepper, 2 radishes, 1/2 tbl parsley, 1/2 tbl cilantro, 1 tomato, 1/4 english cucumber, and 1/2 of grilled cod fillet.
Snack: 3pm-1 cup edamame with 1/2 tbl olive oil and pinch of sea salt.
Dinner 6pm- 1/4 lb ground turkey with 1/2 of an egg, 1/2 tbl olive oil, 1/8 cup red pepper, 1 green onion, thyme, served with 1 cups greens, 1 small tomato and 1/4 of a cucumber.
3 liters water. 1 cup of decaf green tea

Fat Loss Project Day 26- 9 Oct 09 Friday

Cardio: 5 minute warmup: 4 sets of intervals 2:30 min high intensity and 2:00 low intensity
Strength training:
Jackknife: 14 reps, 3 sets
Chin downs: 14 reps, 3 sets
Alternating Lunges with curl: 20 reps total, 3 sets
Pushups: 14 reps, 3 sets
Squat, Curl, Press: 14 reps, 3 sets
Band Rotations on Stability Ball: 14 reps each direction, 3 sets
3 liters of water

Menu:
Breakfast 5:00am- 2 whole eggs , scrambled, 1 cup oatmeal with cinnamon (could only eat 1/2 of the breakfast.)
Snack: 7:30am-1 cup fresh strawberries and 2 oz almonds
Lunch: 11:00am- 1 1/2 cups greens, 1/2 tomato, 1 carrot, 1 4 oz portion of tuna, olive oil and lemon juice.
Snack: 2:30pm- 1 apple with peanut butter
Dinner: 6:30pm- 1/2 cup greens, 1/2 tomato, 1/2 sliced carrot, 1 4 oz grilled chicken, oil and lemon juice.
No evening snack.

Fat Loss Project Day 25- 8 Oct 09- Thursday

Cardio: 5 minute warmup then 4 intervals 2:30 high intensity and 2:00 low intensity
Strength training:
Jackknife: 13 reps, 3 sets
Chin Downs: 13 reps, 3 sets
Alternating Lunges with Curl: 18 reps total, 3 sets
Pushups: 13 reps, 3 sets
Dumbbell Bench Press on Ball: 13 reps, 3 sets
Squat, Curl, Press: 13 reps, 3 sets
Band rotations on Stability Ball: 13 reps each direction, 3 sets

3 liters of water

Menu:
Breakfast 5:00am- 1 apple with 1 cup oatmeal, 1 tbl almonds 1 tbl ground flax seed and cinnamon.
Snack: 7:30am- 1/2 cup lowfat cottage cheese (1%) with 1/2 cup blackberries and blueberries mixed
Lunch: 11:30am- 2 cups green salad with 1 cup sliced peppers, 1 grilled and sliced chicken breast, dressing of olive oil and lemon juice and pepper.
Snack 2:30pm- 1 pear/apple with 1 tbl peanut butter
Dinner 6:30pm- 2 cups steamed spinach, 2 cups greens with lemon and oil dressing, 1 serving of baked tilapia seasoned with dill.
Snack: 1/4 cup of chopped celery.

Fat Loss Project Day 24- 7 Oct 09- Wednesday

Cardio: 5 minute warmup, then 4 sets of intervals (2:30 high intensity and 2:00 low intensity)
Strength Training:
Jackknife: 12 reps, 3 sets
Chin Downs: 12 reps, 3 sets
Alternating Lunges with Curl: 16 reps, 3 sets
Pushups: 12 reps, 3 sets
Dumbbell Bench Press on Ball: 12 reps, 3 sets
Squat, Curl, Press: 12 reps, 3 sets
Band rotations on Stability Ball: 12 reps each direction, 3 sets

Menu: 3 liters of water
Breakfast 5:00am- Omelet 2 eggs, 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup chopped green bell pepper, 3 sliced white mushrooms, 1 diced green onion. Served with 1 small grapefruit.
Snack: 7:00am-Shake made with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:30am- Mexican Salad 1/2 red onion, 1/2 red pepper, radishes, 1 tbl parsley, 1 tbl chopped cilantro, 3 med tomatoes, 1/2 english cucumber. Added one grilled chicken breast and had 1/2 and my husband had the remaining.
Snack: 3:00pm- 1 cup edamame beans with 1/2 tbl olive oil and pinch of sea salt.
Dinner: 6:30pm- 1/2 lb lean ground turkey, 1 egg, 1 tbl olive oil, 1/4 cup red bell pepper, 2 diced green onions, and thyme. Served on 2 cups of mixed greens with 2 slices each of tomato and cucumber. My husband and I shared this.
No evening snack.

Fat Loss Project Day 23 - 6 Oct 09

Cardio 5 minute warmup then 4 sets of intervals, 2:15 high intensity and 2:00 low intensity.
Strength training: Jackknife 11 reps, 3 sets
Chin Downs: 11 reps, 3 sets
Alternating Lunges with Curl: 14 reps
Pushups: 11 reps, 3 sets
Dunbbell Bench Press on Ball: 11 reps, 3 sets
Squat, Curl, Press: 11 reps, 3 sets
Band Rotations on Ball: 11 reps, 3 sets

Menu:
Breakfast 5:00am: Smoothie 1 cup vanilla almond milk, 1 cup frozen blueberries, 1 banana, 1/2 cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flax seed oil, 2 scoops vanilla protein powder. Had 1/2 for breakfast and the other half at 7:30am
Lunch: 11:45am-1 can white tuna with 1 tbl olive oil, 1 cucumber, 1/4 cup red and green bell pepper, 1/4 cur garbanzo bean served on romaine. 1 pear.
Snack: 2:30pm- 1 cup sliced celery, 4 slices deli turkey
Dinner: 6:00pm- 2 cups green salad with 1 cup chopped broccoli and zucchini, 1 tomato, 3 tbl oil and lemon juice dressing, 1 serving of cod, grilled.
Snack 8:00pm- 2 oz of almonds

Fat Loss Project Day 22 - 5 Oct 09

Cardio 5 minutes then 4 sets of intervals (2:15 high intensity and 2:00 low)
Strength training:
Jackknife: 10 reps, 3 sets
Chin downs: 10 reps, 3 sets
Alternating lunges with curl: 12 reps, 3 sets
Pushups: 10 reps, 3 sets
Dumbbell bench press on ball: 10 reps, 3 sets
Squat, Curl, Press: 10 reps, 3 sets
Band rotations on ball: 10 reps each direction

Menu: Breakfast 5:00am- 2 eggs scrambled, 1 cup oatmeal with cinnamon
Snack 7:00am-1 cup raspberries, 2 oz unsalted pinenuts
Lunch 11:30am- 2 cups greens, 1 tomato, 1 carrot, 1 4 oz grilled chicken, olive oil and lemon juice.
Snack: 2:30pm-1 apple with 1 tbl peanut butter
Dinner: 6:30pm- 2 cups greens, 1 tomato, 1 carrot, 1 4oz can white tuna, olive oil and lemon juice
Snack 8:00pm- 1 cup sliced broccoli and peppers
3 liters water

Fat Loss Project Day 21 - 4 Oct 09

Cardio 5 minute warmup 4 sets of intervals 2 min high intensity and 2 min low intensity
Strength training: Get ups (5 lb) 16 reps, 3 sets
Pushups- 16 reps, 3 sets
Burpees- 16 reps, 3 sets
Walking Lunges- 18 total lunges
Standing Band Rotations- 13 each direction
Band Pull Downs- 13 each direction

Menu
Breakfast 5:00am- 2 whole eggs and 1/3 cup liquid egg whites, 1 cup fresh spinach, 1/2 cup red bell peppers, 3 sliced white mushrooms, 1 diced green onion. Made into an omelette. 1 orange.
Snack: 7:00am- Shake with 1/2 scoop vanilla protein, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch: 11:00am- Mexican salad, 1/2 red onion, 1/2 red pepper, 2 radishes, 1 tbl chopped parsley, 1 tbl chopped cilantro, 3 med tomatoes diced, 1/2 cup english cucumber. Topped with 1 chopped grilled chicken breast and juice of lime and olive oil. I had 1/2 of the salad and my husband had the other half.
Snack: 3pm - 1 cup edamame beans tossed with olive oil and sea salt.
Dinner: 6:30pm- Salmon Burger mixed with canned wild salmon, 1 egg, 1 tbl olive oil 1/4 cup chopped red pepper, 2 diced green onions, salt and pepper and dill. Served with greens with tomato and cucumber slices. My husband had the other burger.
Snack: Too full.

Fat Loss Project Day 19 - 2 Oct 09

Cardio: Warm up: 5 min 4 interval sets of 2 minutes high and 2 minutes low intensity
Strength training: Get Ups (5 lb) 16 reps, 3 sets
Pushups: 16 reps: 3 sets
Burpees: 16 reps: 3 sets
Walking Lunges: 20 total: 3 sets
Standing Band rotations: 14 each direction: 3 sets
Band Pull Downs: 14 reps, 3 sets

Menu: 3 liters of water
Breakfast: Smoothie with 1 cup vanilla almond milk, 1 cup blackberries, 1 banana, 1/2 cup whole flake oats, 4 tbl yogurt, 1 tbl flax oil, 2 scoops of vanilla protein hemp powder. Had 1/2 for breakfast at 5:00am and at 7:30am had the second half for snack
Lunch: 11:30am: Tuna Salad with romain lettuce, 1 can white tuna, 1 tbl olive oil, 1 med chopped cucumber, 1/4 cup garbanzo beans.
Snack: 3:00pm: 1 cup sliced carrots and celery mixed
Dinner: 6:30pm: 2 cups green salad with 1 cup chopped zucchini and 1 tomato, 3 tbl dressing of olive oil and lemon juice, 1 serving of grilled Cod.
Evening Snack: 8:00pm: 2 oz of unsalted pine nuts.

Fat Loss Project Day 18- 1 Oct 09

Cardio warmup 5 minutes ( ran around the block dragging both dogs - they don't like my new routine) Used this as my 4 sets of intervals, running 2 minutes of high intensity and 2 minutes of low intensity. Good thing my dogs cannot BLOG.
Strength: Getups- 5 lb weights 15 reps of 3 sets ( wanted to increase but thought it might be too soon.)
Pushups: 15 reps at 3 sets ( I really worked on my form and not the reps)
Burpees with Jump: 15 reps at 3 sets ( Another one that I am now doing in front of a full length mirror so I can adjust my form).
Walking Lunges- 18 total ( Doing OK with these ) Still waiting for my thighs to quit hurting.
Standing Band Rotations - 13 in each direction , 3 sets each ( shortened the width to give a tiny more resistance)
Band Pull-downs - 13 reps , 3 sets.

Menu:
Breakfast 5:00am: 2 whole eggs with 1/3 cup liquid egg whites, 1 cup of fresh spinach, 1/2 cup chopped red peppers and 3 sliced white mushrooms, 1 diced green onion sauteed in 1 tbl olive oil and added to the egg mixture. Had 1/4 of a grapefruit.
Snack 7:00am: shake of 1/2 scoop of my protein powder, 1/2 cup almond milk, 1/2 banana, 1 tbl almond butter.
Lunch 11:00am: Mexican Salad ( I made this earlier in the week but my husband ate the other half so I am making this all over again) (He will be eating the other half again because he loved it.)
Snack 3:00pm: 1 cup Edamame beans tossed with 1/2 tbl olive oil and a tiny pinch of grey sea salt.
Dinner: 6:30pm: Salmon burger on greens mixed with 1 egg, 1 tbl olive oil, 1/4 cup chopped red bell pepper, 2 green onions and fresh dill. Served with 2 cups of mixed greens with tomato and sliced cucumber.
No snack at night, I was tired and went to bed.

Fat Loss Project Day 17 - 30 Sep 09

Cardio: Warmup 5 min, 4 sets each of 2 minutes high intensity and 2 minutes low intensity
Strength training: Get-ups (5 lb weight) 15 reps, 3 sets
Pushups: 14 reps, 3 sets
Burpees with jump: 14 reps, 3 sets
Walking Lunges: 16 reps, 3 sets
Standing Band rotations: 16 each direction, 3 sets
Band pull downs: 15 reps, 3 sets

Menu: 1 apple, 1 cup oatmeal, 1 tbl almonds and 1 tbl flax seed
Snack: 7:30am: 1/2 cup yogurt, 1/2 cup strawberries
Lunch: 11:30am: 2 cups green salad with carrots and yellow peppers, 1 piece of grilled chicken breast, olive oil and lemon juice, 1 peach.
Snack: 1 pear with almond butterr
Dinner: 6:30pm : 2 cups steamed spinach, 2 cups green salad with lemon and olive oil, and yellow peppers, 1 serving of grilled turkey strips.
3 liters of water.

Fat Loss Project Day 16 29 Sep 09 Tuesday

Cardio Warmup: 5 minutes to start and 4 interval sets at 2 minutes high intensity and 2 minutes of medium intensity. I was really sore from yesterday, despite the soak in the hot tub.
Strength training: Get ups : 13 reps, 3 sets ( had to drop down to lower 2 1/2 lb)
Pushups : I was only able to do 2 sets of 10 reps
Burpees: 15 reps , 3 sets with weights
Walking Lunges: Was able to do 16 reps and 3 sets
Standing Band rotations: 2 sets of 10 each for today
Band Pull Downs: 2 sets of 10 reps also
Will be in that hot tub a few more times on Wednesday so I can get back on my strength schedule.

Menu: Breakfast 5:30am - Smoothie made with 1 cup vanilla almond milk, 1 cup frozen blackberries, 1 banana, 1/2/ cup whole flake oats, 4 tbl low fat yogurt, 1 tbl flaxseed oil and 2 scoops of the protein hemp powder. Had 1/2 of the mixture and the other for my snack at 8:00am.
Lunch 11:30am: 1 can white tuna, 1 tbl olive oil, 1/4 cup red pepper, 1 small cucumber (I couldn't face that pickle) 1/4 cup of garbanzo beans over romaine lettuce. 1 pear/apple.
Snack 3:00pm: 1 cup of celery with 4 slices of deli ham.
Dinner 6:00pm: 2 cups green salad with chopped mushrooms, zucchini, 1 tomato and 3 tbl oil and lemon juice. 1 serving of tilapia baked.
Snack 8:00pm: 1/2 cup sliced carrots.
Had 3 liters of water today.