January 2009

Today I slept in an extra hour.  I was really tired last night and did get a chance to post.

I have been thinking about my exercise and eating plan.  I believe I need to increase my activity level significantly.  Most of the exercises I am doing I have been doing for a while now and I think my metabolism has adapted to them so that I don’t burn as many calories as I used to.

My plans going forward

• Pay attention to my weight and track my eating habits so that I can adjust down my intake and up my output.
• Attempt to  increase my muscle mass so that I burn more calories.  Need to consume a little more protein
• Investigate interval training to increase my exercise effectiveness

So here are my statistics as of this morning

• 234.5 lbs,
• 28.8% body fat
• 1.9% water this morning.

This means I have ~168 lbs of lean muscle and about ~67 lbs of fat I can loose.  My goal for now remains at 200lbs before then end of 2009.

I have been using Balance Log this week to track my food.

I did remember to bring a snack today:

• Pear
• Almonds

I was up at 5:15AM and did Burn Yoga by Rodney Yee for 1 hour.  My energy and focus was good until around 3pm then it went down but not as much as it has in the past.

reakfast was:

1 Egg

1/2 cup Beans

1/2 cup Peas

For Snack today:

• Almonds
• Pear

For lunch I ate the salad bar from the cafeteria at work- about 1.5 cups:

• Gourmet Lettuce
• Sweet Potato
• Slice of 2 roasted potatoes
• Olives
• Broccoli
• Chick Peas
• Shredded Carrots
• Sliced Mushrooms
• Kidney beans
• Olive Oil and Apple Cider Vinegar

Diner was:

• Beef Chili w/Cheese
• Grilled Cheese Sandwich

Today Karen was up at 6:30 and rode the exercise bike for 30 minutes.

Today I also walked the dog for about 1 mile, Walked 1 mile at lunchtime today.   Overall not a bad day.

I was up at 6am this morning.  My focus and energy was pretty good most of the day.  I am going to continue to drink a little grapefruit seed extract everyday and see if that helps with my focus and energy.

Breakfast was:

• 1 Egg
• 1/2 cup Beans
• 1/2 cup Peas

For Snack today:

• Almonds
• Pear

For lunch I went over to whole foods and ate a 7oz serving of  Salmon and Avocado Sushi.

Diner was:

• Pork Tenderloin
• Rice
• Salad