November 8, 2011 – Update Part 2: I have registered for the Utah Valley Marathon on Saturday, June 9, 2012. I figured it would be helpful to have an event to train for, as opposed to an abstract goal. I think doing a full marathon will be challenging, to say the least. However, I’m fully committed to this endeavor and I’m hoping it helps me along my fitness quest. I’ll be making training updates as part of my regular blogging.
November 8, 2011 – Update Part 1: Ah! How funny. I’m actually back where I started (well, 216 lbs). I took some time off near the end of September in preparation for the arrival of our baby girl (she was Born on October 6th). I confess that I stopped keeping track of my diet and I cut back on the amount of exercise I was doing. Having a new baby is hard! Still, given the amount of donuts and McNuggets I’ve consumed I’m glad that I’ve only gained about eight pounds in the last six weeks! In any event, I’ve decided that publicly keeping track of my diets and exercise this way is too time consuming (and I feel like it puts unnecessary pressure on me at times) so I’m going to call it quits on the “Daily Regimen 2011″. However, I have a new goal now (see “Update Part 2″).
In an effort to keep myself motivated I’ll show people what I eat and how much I exercise for next 60 days. My goal is to get below 200 lbs (starting at 217lbs). This page will get updated each day for the next 60 days.
Note on the coming week: I’m actually pretty happy with 208 at this point. I think I might take the coming week off (not even keep track of calories) to see how it affects my weight. Time has been hard to come by these days and I’m expecting my fourth child any day now. If I don’t update this page for a week, never fear- I’ll be back!
Weekly Summary: September 12- September 18, 2011
Calories total: 17090
Exercise total: 3,744
Deficit total: -4854
Current weight: 208.00
Analysis: I lost .4 lbs. This is pretty much what I expected (since my goal was just to stabilize my weight). I actually ate a lot more calories than I expected to (I can’t seem to help myself- I looooove junk food).
September 18, 2011, Sunday
Calories: 3430
Exercise: -1574
Deficit: -744
Calorie Breakdown:
2500 – (50 McNuggests & 4 sauces)
50 – Protein shake
150 – Arctic Zero
40 – 4 Pretzels
120 – Chocolate
120 – Chocolate
150 – Watermelon
300 – Arctic Zero (2)
Exercise Breakdown:
956- Treadmill, 6 miles, 60:00
618- Rowing, 10,000 meters, 47:000
September 17, 2011, Saturday
Calories: 2250
Exercise: -873
Deficit: -1223
Calorie Breakdown:
500 – Watermelon
150 – Beef jerky
500 – Chocolate
500 – Burgers @ In ‘n Out
150 – fries @ In ‘n Out
150 – Arctic Zero
300 – Chocolate
Exercise Breakdown:
873- Treadmill, 5.38 miles, 60:00
September 16, 2011, Friday
Calories: 2020
Exercise: -0
Deficit: -1616
Calorie Breakdown:
150 – Arctic Zero
100 – Protein shake w/ water
150 – Arctic Zero
400 – Brownie
800 – Italian Sub
120 – Chocolate
50 – Creole dessert
100 – Corn chowder
150 – Watermelon
Exercise Breakdown:
0 – Day off
September 15, 2011, Thursday
Calories: 1510
Exercise: -526
Deficit: -1616
Calorie Breakdown:
150 – Arctic Freeze
500 – In ‘n Out (3 burgers on lettuce, no cheese, and ketchup & mustanrd instead of spread).
150 – Arctic Freeze (new coffee flavor is exciting!)
10 – Pickle wedge
700 – Chimmichungas w/ sourcream, tomates & lettuce.
Exercise Breakdown:
526- Treadmill, 3.17 miles, 31:00
September 14, 2011, Wedneday
Calories: 2840
Exercise: -0
Deficit: +240
Calorie Breakdown:
150 – Arctic Freeze
100 – Protein shake w/ water
590 – Quiznos sub
175 – Quiznos Cookie
1000 – Ice-cream @ Leatherby’s
1000 – Chicken cordon blue & fries
Exercise Breakdown:
0 – Day Off
September 13, 2011, Tuesday
Calories: 1540 (I am not doing a good job of balancing my daily calories…)
Exercise: -771
Deficit: -1831
Calorie Breakdown:
150 – Large protein shake w/ water
660 – In ‘n Out, 2 Cheeseburgers (protein style, light spread)
150 – Arctic Zero
200 – Strawberries
70- Corn
150 – Salad
160 – Chocolate
Exercise Breakdown:
515 – Rowing, 8432 meters, 40:00
256 – Treadmill, 1.5 miles, 20:00
X – 25 Pushups
X – Trampoline w/ kids
X – Weightlifting
September 12, 2011, Monday
Calories: 3500 (Monday is turning into binge day!)
Exercise: -0
Deficit: +900
Calorie Breakdown:
260 – Large protein shake w/ milk (nice!)
1000 – Quiznos sub
350 – Quiznos Cookie
990 – Chimichungas w/ sour cream (3)
500 – Small icecream sundae
400 – Watermelon
Exercise Breakdown:
0 – Day Off
Note on the coming week: I’m going to work toward stablizing my weight for the next week or so. I’m going to try really hard to eat the 2000 calories a day (and keeping the junk at bay). I’m also going to switch to burning about 500 calories a day exercising. My goal is to keep my weight roughly the same (I might lose a little, but I’m not expecting to).
Weekly Summary: September 5- September 11, 2011
Calories total: 13,515
Exercise total: -2521
Deficit total: -7206
Current weight: 208.4
Analysis: I lost 2.8lb! My deficit was 7206 / 3550 = 2.03. I’m a little surprised that I lost more weight than two pounds. I didn’t get my exercise in like I wanted and had a couple of thought on that. On the one hand maybe my body needed the break to stabilize. On the other maybe I have lost some muscle mass- I’m really not sure how soon that occurs. Also, I don’t think I ate enough, but I tried really hard not to eat too much junk this past week. Maybe leaving out the junk makes more of a difference that I thought.
September 11, 2011, Sunday
Calories: 1020 (yeesh!)
Exercise: -535
Deficit: -2115
Calorie Breakdown:
50 – Protein shake w/ water (half, by accident)
120 – Chocolate
150 – Arctic freeze
650 Chimichunga w/ sour cream (2)
50 – Gum
Exercise Breakdown:
535 – Rowing, 8139 meters, 35:04
X – 83 Pushups
September 10, 2011, Saturday
Calories: 1830
Exercise: -0
Deficit: -770
Calorie Breakdown:
360 – Chimichunga w/ sour cream
100 – Chips & dip
60 – Cholocate (2 peices)
40 – Corn on the cob
60 – Grilled mushrooms (all the veggies had an oil based marinade)
400 – 8 oz steak
60 – Grilled squah
50 – Tomatoes
600- Sweet potato cake
100 – Fruit (strawberries & cantaloupe in apricot juice)
Exercise Breakdown:
0 – Day off
September 9, 2011, Friday
Calories: 1440
Exercise: -1126
Deficit: -2286
Calorie Breakdown:
100 – Protein shake w/ water
300 – Arctic freeze (2)
800 – sandwiches (2) & pickle wedge
200 – Pork (4 pieces)
40 – chocolate (1 piece)
Exercise Breakdown:
509 – Treadmill, 3.10 mile, 25:59 (incline +1)
617 – Rowing, 10,011 meters, 47:30
Notable Benchmark: 5K in 25:59. On January 31st it took me 39 minutes to run a 5K.
September 8, 2011, Thursday
Calories: 2890 (too much!)
Exercise: -0
Deficit: +290
Calorie Breakdown:
50 – Beef Jerky
140 – Protein shake (large) w/ water
500 – Stir fry
200 – Strawberries (2 cups)
2000 – Dinner at Saigon Cafe (barbecue pork, baby bok choy, Mongolian beef).
Exercise Breakdown:
X – 72 pushups
September 7, 2011, Wednesday
Calories: 1190 (too little!)
Exercise: -0
Deficit: -1410
Calorie Breakdown:
140 – Protein shake (large) w/ water
500 – Stir fry (chicken, broccoli, squash, mushroom, shirataki noodles & teriyaki sauce for anyone curious).
200 – Watermelon
150 – Arctic Freeze (Vanilla Maple)
150 – Arctic Freeze (Cookies & Cream- new flavors, so I had two!)
50 – Beef Jerky
Exercise Breakdown:
X – Trampoline w/ kids
September 6, 2011, Tuesday
Calories: 1395
Exercise: -860
Deficit: -2065
Calorie Breakdown:
100 – Protein Shake w/ water
425 – Quiznos sandwich. Small size w/ inner bread removed & double meat, double tomatoes, double lettuce and light dressing.
200 – Watermelon (2 cups)
460 – Taco salad
60 – 4 oz orange juice
150 – Arctic Freeze
Exercise Breakdown:
860 -Jogging (outside!), 5 miles, 49:00
X – 64 pushups
September 5, 2011, Monday
Calories: 3750
Exercise: -0
Deficit: +1150 (keeps me mentally healthy- I enjoyed every extra calorie!)
Calorie Breakdown:
2000 – Pizza Buffet
1500 – Chips & dip
150 – Arctic freeze
100 – Fruit
Exercise Breakdown:
Day off
X – Trampoline w/ Kids
Note on the coming week: This past week I wasn’t consistent with my exercise and I feel like I ate really badly. My goal this week is to eat the allotted 2000 calories each day and omit more of the junk . Additionally I want to try and burn 7000 calories this coming week from exercise. I don’t have a weight loss goal this week per se, but it would be nice to dip below 210 (no pressure though). I really feel like my body is going to start fighting me as I try and peel off the remaining fat. Here we go!
Weekly Summary: August 29- September 4, 2011
Calories total: 14,262
Exercise total: -5,936
Deficit total: -9984
Current weight: 211.2
Analysis: I lost 2.4lbs! I was hoping to lose between 2 and 2.5 lbs so this result makes me really happy. My defecit was 9984 / 3550 = 2.8lbs.
September 4, 2011, Sunday
Calories: 1545
Exercise: -1033
Deficit: -2208
Calorie Breakdown:
150 – Artic Zero
125 – 25 cherries
150 – Fruit salad
100 – Salad w/ light ranch dressing
140 – Bread w/ butter
280 – Hit Cookies (4)
400 – Roast Beef
100 – Chips & dip
50 – Gum
Exercise Breakdown:
497 – Treadmill, 3.07 mile, 31:00
536 – Rowing, 8251 meters mile, 36:06
Notable Benchmark: Ran 1 mile in 6:29 on September 3rd, 2011
September 3, 2011, Saturday
Calories: 2215
Exercise: -151
Deficit: -536
Calorie Breakdown: Calorie Breakdown: (Do whatever day… like every other day).
240 – Peach O’s (No Peach O’s next week…)
25 – Gum
80 – Beef Jerky
390 – Sandwhich
1000 – Chips & dip
100 – Fried green tomatoe
80 – Chocolate
300 – Chicken & pasta
Exercise Breakdown:
151, Treadmill, 1 mile, 6:29
X – 40 crunches
x – 59 pushups (check out onehundredpushups.com – this is the program I’m doing).
September 2, 2011, Friday
Calories: 1800
Exercise: -0
Deficit: -800
Calorie Breakdown:
100 – Protein shake
350 – Quiznos cookie
900 – Quiznos sub
160 – Twix bars (2 “fun” size)
200 – Cherries (40)
10 – pickle wedge
80 – beef jerky
Exercise Breakdown:
X Trampoline 20 mins w/ kids
Same thing- another day to let my body recover.
September 1, 2011, Thursday
Calories: 2762
Exercise: -0
Deficit: +162
Calorie Breakdown:
I ate a lot today becuuase I was hungry. You can’t be afraid to give your body what it wants (more calories in this case). Starvation is not a diet technique.
100 – Protein Shake w/ water
500 – Stir-fry
200 – Fruit (watermelon).
312 – Peach O’s (this has got to stop though…)
900- Chimichanga (3)
600- Chimichanga (2)
150 – Arctic Freeze
Exercise Breakdown:
X Trampoline 20 mins w/ kids
I had to take a day off (I kicked my butt too hard). The best thing you can do is listen to your body. If it’s too tired to work out then skip it.
August 31, 2011, Wednesday
Calories: 2050
Exercise: -2329
Deficit: -2879
150 – Arctic freeze
100 – Protein shake w/ water
350 – Smoothie from Smoothie King (Jr. size)
600 – Sandwich from DP Cheesteak
740 – Peach O’s (stress again- not a good way to “spend” my calories!)
110 – 3 breaded chicken nuggets
Exercise Breakdown:
I decided to kick my butt today to get rid of some of that stress…
663 – Treadmill, 4.05 miles, 49:00
563 – Rowing, 8836 meters, 40:06
516 – Treadmill, 3.11 miles, 41:00
587 – Rowing, 9104 meters, 40:42
X – 50 pushups
August 30, 2011, Tuesday
Calories: 1900
Exercise: -1060
Deficit: -1750
Calorie Breakdown:
140 – Blueberries
150 – Protein shake w/ milk
500 – Stir-fry @ home
200 – Fruit (fresh strawberries)
160 – Beef jerky
750 – Animal cookies (really stressful at work and I caved)
Exercise Breakdown:
1060 – Treadmill, 6.4 miles, 84:00
August 29, 2011, Monday
Calories: 1990
Exercise: -1363
Deficit: -1973
Calorie Breakdown:
250 – Protein Shake (large w/ milk)
990 – Quiznos Sub (light mayo, half cheese, pulled off bread ends)
150 – Apple O’s (gave away half)
600 – Homemade ice cream sundae (so weak when it comes to treats, but I’ll do better tomorrow)
Exercise Breakdown:
818 – Rowing, 13007 meters, 1:00:05
545 – Treadmill, 3.31 miles, 44:00
X – 110 pushups
X – 40 situps
X – Trampoline w/ kids
Note on the coming week: This past week was relatively intense. My goal this week is to eat the allotted 2000 calories each day (more fresh foods too!) and reduce my exercise down to about 1110 calories/day burned. I hope to lose about 2-2.5 pounds.
Weekly Summary: August 21- 28, 2011
Calories total: 15,130
Exercise total: -9,107
Deficit total: -12, 177 (remember, 2600 calories are burned naturally throughout the course of each day).
Current weight: 213.6 lbs
Analysis: Pretty much right on the money. Calorie-wise I burned off 3.48 pounds. 217 minus 213.6 = 3.4 lbs. This isn’t an exact science, of course, but it’s a good rough guide.
August 28, 2011, Sunday
Calories: 2050
Exercise: -1542
Deficit: -2092
Calorie Breakdown:
100 – Protein shake w/ water
550 – Stir-fry
60 – Gum
400 – Chocolate
270 – Sausages (3)
330 – Pancakes (2)
30 – Tomatoe
160 – Peanut butter crackers
150 – Arctic Freeze
Exercise Breakdown:
672 – Rowing, 10832 meters, 51:29
870 – Treadmill, 5.1 miles, 66:00
August 27, 2011, Saturday
Calories: 1950
Exercise: -0
Deficit: -650
Calorie Breakdown:
1600ish – Asian Buffet (Saturday is my do whatever day).
300 – Homemade brownies
50 – Gum
Not really enough of “whatever” today though… but I think I’m starting to get sick.
Exercise Breakdown:
Day Off
August 26, 2011, Friday
Calories: 1525
Exercise: -1314
Deficit: -2389
Calorie Breakdown:
100 – Protein shake w/ water
Roadhouse leftovers!
115 – Broccoli (1 cup) w/ butter
300 – 2 Rolls w/ cinnamon butter (not a lot of butter though)
400 – 8 ounces of New York Strip Steak (w/ fat removed)
100 – Steak garnish (sauteed mushrooms & onions)
30 – Piece of cantaloupe & honey dew melon.
450 – Stir-fry (noodles, chicken, broccoli, mushrooms in terriyaki sauce)
30 – Gum
Exercise Breakdown:
654 – Rowing, 10214 meters, 45:20
660 – Treadmill, 4 miles, 44:00
X – 27 Pushups
August 25, 2011, Thursday
Calories: 1680
Exercise: -1324
Deficit: -2244
Calorie Breakdown:
600 – Homemade brownies again (they will be my undoing!)
Went to Texas Roadhouse for Dinner but I only ate half my dinner (leftovers tomorrow!)
115 – Broccoli (1 cup) w/ butter
450 – 3 Rolls w/ cinnamon butter (not a lot of butter though)
400 – 8 ounces of New York Strip Steak (w/ fat removed)
100 – Steak garnish (sauteed mushrooms & onions)
15 – Gum (3 pieces)
Exercise Breakdown:
809 – Rowing, 12856 meters, 1:00:06
515 – Treadmill, 3 miles, 40:00
August 24, 2011, Wednesday
Calories: 1985
Exercise: -1459
Deficit: -2074
Just a quick sidenote: I drink a lot of liquids (usually water & SoBe Lifewaters- I don’t drink soda). Be sure to hydrate!
Calorie Breakdown:
100- Protein shake w/ water
890 – Quiznos “Traditional” (half cheese, half mayo & pulled off part of the bread).
245 – 7 grasshopper cookies (I ate these in about a minute- what a waste of calories!)
600 – Brownies (homemade w/ half the sugar called for)
150 – Arctic Freeze
Exercise Breakdown:
118 – Rowing, 2000, 11:19 (warm-up)
1017 – Treadmill, 6 miles, 74:10
324 – Rowing, 5022 meters, 22:49
X – Trampoline, moderate, 25:00
X – Weightlifting, moderate (upper body), 25:00
August 23, 2011, Tuesday
Calories: 1440
Exercise: -922
Deficit: -2082
Calorie Breakdown:
100 – Protein shake w/ water
950 – Quiznos large turkey club (half cheese, very light mayo & pulled off part of the bread)
390 – Ham & Turkey sandwhich
Exercise Breakdown:
322 – Rowing, 5020 meters, 22:53
600 – Treadmill, 3.5 miles, 65:00
X – 52 pushups
August 22, 2011, Monday
Calories: 2760
Exercise: -1278
Deficit: -1118
Calorie Breakdown:
80 – Chocolate
250 – Protein Shake (extra large, milk & water)
410 – Stir-Fry (chicken, broccoli)
20 – Gum
1000 – Ice-cream @ Leatherby’s
1000 – Chicken cordon blue & fries (went out w/ friends- when I don’t know calories I guess; remember, I said there would be junk in my food log!)
Exercise Breakdown:
424 – Rowing, 6593 meters, 30:05
854 – Treadmill, 5 miles, 65:00
X – 30 pushups (sometimes I do extra, but don’t count it toward anything)
August 21, 2011, Sunday
Calories: 1740
Exercise: -1268
Deficit: -2128 (FYI- normally this won’t be as high, especially after the first week).
Calorie Breakdown (usually this is in order, but sometimes I go back & tweak amounts such as “gum”).
150 – Protein shake w/ water & milk
35 – 7 pieces gum (probably burned off from chewing…)
5 – pickle wedge
150 – Left over stir-fry
410 – Stir-fry
150 – Arctic Freeze
40 – Piece of chocolate
800 – Pancakes (2), eggs (2) & sausage (3)
Exercise Breakdown:
672 – Rowing, 10,000 meters, 43:49
60 – Trampoline w/ kids, 25:00, moderate intensity
536 – Treadmill, 3.13 miles, 41:00 (This was walking – better for my joints – but I run sometimes too).
Notable Benchmark: Ran 1 mile in 7:20 on August 20th, 2011
The Plan:
This is the final stretch in an attempt to get down to about 200lbs (a little less- say 198). Starting at 217 right now (I thought it was 220, but my progress pics show it was 217), so I need to lose about 2.5 pounds each week to hit my goal weight in 60 days.
A calorie deficit of 8750 is required for that, but I’m also going to try to add muscle which may make it necessary to lose more extra weight so my goal is to have about an 11,000 calorie deficit each week (worst case scenario I figure I’ll arrive at my goal weight ahead of schedule).
Exercise will account for 7000 calorie per week deficit (1000 average 7 days/week).
Diet will account for 4200 calorie per week deficit (600 average 7 days/week). I need about 2600/day so my calorie intake goal is 2000/day. Don’t be surprised if there’s a fair amount of “junk in my food log, but I’ll try and eat things that are relatively balanced.
Obviously calorie allocation can be reassigned. For example: Day X = 2000 calories consumed & 1000 calories burned via exercise OR Day Y = 1600 calories consumed & 600 calories burned via exercise OR Day Z = 2500 calories consumed & 1500 calories burned via exercise.
Depending on how I feel I may adjust the program intensity (up or down) or take a week off during the 60 days (which I personally think is fine to do). Obviously I don’t recommend something like this for everyone. Consult a doctor before you undertake anything this physically demanding.