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Finally back on track post-holidays, it's been kind of a tough getting there. Fully logged all food yesterday which I had stopped doing over Christmas - I also got something of an exercise session yesterday which has been lacking since Christmas. Success (or lack of it) is such a mental thing for me and probably many of us. Despite getting almost to goal before Christmas I've been in a funk mentally but am working hard to get out of it. The next 3 days I'm doing a modified egg fast to get rid of excess glycogen...not as extreme as I did before Christmas but will be pretty low carb. Longer term I'll be doing very similar to what has gotten me to this point which is targeting a set RDI and macros for fat, carbs and protein.
I'm not one for new year resolutions as they're normally a flash in the pan. Long term goals and a thought out method of how to get there are a better approach. Here's what I want to accomplish this year in terms of weight/body composition/diet:
* Reach my final weight goal - I'm thinking 175-180 lbs.
* Focus more on strength training/building muscle, while continuing with cardio for my heart. Have a better balance between the two.
* Refine my eating plan - not sure exactly where that will take me but it needs to be more consistently heart-healthy. More fresh foods, healthy fats and vegetables, adequate protein, and being more mindful of sugars and refined carbs.
One thing I feel good about - the worship pastor at my church has been motivated by my progress and for several months has been part of a medically supervised weight loss program. He was very obese but has lost 89 pounds to this point and is doing great. He's been on a prescribed liquid diet for the most part and an upcoming challenge will be when he transitions from that to regular food. Next week we're starting a faith based weight loss/wellness program in our church, it's called the Daniel Plan. There's around 15 people interested in participating at this point. I'm looking forward to being part of the group and helping facilitate things as we move ahead with it.
Diet Calendar Entries for 05 January 2016:
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1465 kcal
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Fat: 93.31g | Prot: 97.60g | Carb: 56.46g.
Breakfast: Nature's Promise Organic Coconut Oil, Coffee. Lunch: Butter (Salted), Philadelphia 1/3 Less Fat Neufchatel Cream Cheese, Blue Cheese, Egg White, Egg. Dinner: Kroger Mild Cheddar Cheese Shredded, Bob Evans Sausage Breakfast Patty, Deli Turkey or Chicken Breast Meat, HoneyBaked Honey Baked Ham, Parmesan Cheese (Grated), Sweet Onions, Red Sweet Pepper, Publix Green Bell Pepper, Lucerne Low Moisture Part Skim Shredded Mozzarella Cheese, Ragu Homemade Style Pizza Sauce, Mission Carb Balance Burrito. more...
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 Comments
I think once we get through the period of carbs/sugar, the going gets easier. I have no doubt you'll be doing the happy dance at your goal weight.
05 Jan 16 by member: ClassicRocker
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JMB. welcome back. Best of luck to you on the Daniel plan and to your pastor. Good for you jumping back on. Not sure what it entails, will have to check that one out. I too quit tracking over the holidays but tried to stay mostly on my plan. It's hard to track when you are away from home and others are also cooking. My resolutions are simply to continue my plan and not get off of it.
05 Jan 16 by member: wholefoodnut
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I'm not big on new year resolutions either but it was a new year's resolution that help me to quit smoking 16 years ago. I'm going to try to continue to eat healthy by avoiding starches...
05 Jan 16 by member: John10251
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Great to hear J!!! My goals are very similar; health, plus more strength and endurance. I've had to add a protein supplement in order to "catch up" my daily protein percentage to the fat/carb percentages and protect my muscles from getting used as fuel on my more active days. I didn't quit tracking over the Holidays but we definitely ate and drank well (I have a wine cellar and we had some amazing aged reds at some meals)...no worries about slipping off the fat loss wagon though.
05 Jan 16 by member: Steven Lloyd
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Good stuff all of it, Jim!
05 Jan 16 by member: Pterath
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Love those goals Jim. Great job last year and best of luck to you for this year.
05 Jan 16 by member: chesgreen
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Good post -- hope you'll keep us 'posted' on The Daniel Plan . . . just curious, what does more 'balance' b/w cardio and strength mean for you -- closer to a 50/50 split, or something else? Also, if you can recommend a good resource/website for determining a good heart rate range for cardio health and for fat loss (based on gender, age, etc.), I'd be grateful!!
05 Jan 16 by member: losinit1655
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Ditto on what Losinit655 said!
05 Jan 16 by member: 14toGo
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That is wonderful news about the new group at church. It must feel wonderful to influence people in a positive way. Congrats on getting back on track and setting some new goals for the year.
05 Jan 16 by member: ChicaLean
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I've heard many positive things about the Daniel Plan. I'm sue you'll continue to be a motivation to your pastor.
05 Jan 16 by member: Scalewatcher3
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Thanks everyone I appreciate the support very much. @Losinit1965 - by better balance of cardio and strength, I mean that right now I do probably 90% or more cardio (walking fast, jogging/running, stairs, exercise bike) usually 5 or 6 days a week. I want to do strength/weights/isometric exercise 2-3x a week but have not been consistent with it to this point. That needs to change. As to heart rate, determine your max heart rate by subtracting your age from 220. Then there are exercise zones- fat burn zone 55-65% of max, aerobic zone 65-80%, peak/anaerobic 80-90%. Those percentages are approximate as I remember them and different resources will also vary in the range but it's a guide at least. Google for more and better info. than I can give. There's an interesting article on builtlean.com about the "myth" of fat burn zone, google it (FS cuts of links if I try to put it in here). The article mentions the afterburn effect of short periods of intense exercise such as HITT. You continue to burn calories after exercise stops and the afterburn is more than the calories burned during the actual exercise period. Including afterburn effect, you burn more calories with less exercise time, compared to a longer period of exercise at low intensity (no afterburn).
05 Jan 16 by member: jmb3450
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Great goals, and fantastic that you can help motivate others around you!
05 Jan 16 by member: heidij123
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Fantastic post! The Daniel Plan? Sounds like an awesome start to the new year and a fantastic new positive support group.
06 Jan 16 by member: Mom2Boxers
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