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2 weeks in and I'm only down 3 lbs. That sucks. I've been lazy on my workouts and eating carbs in the middle of the day and a snack before bedtime.
I need to get my shit together.
Had a 2 mile walk this morning. Started lifting, 3 sets done, will finish training chest later today.
The plan now is to walk every morning for cardio and get the blood flowing, shower and log in for work, then do resistance training after work.
When spring comes and the weather warms and dries, I'll add bicycle rides of 1-2 hours 3 times a week, with >2 hour rides on the weekend.
last fall I aggravated the arthritis in my shoulders and elbows. The drop bars on my gravel bike are too narrow. Over the winter I bought surly moloko handlebars, grips and an adjustable stem so I can get a more upright, relaxed posture on my gravel bike. January payday I'm taking it to the LBS to get the new stem and bars installed. I'll buy the shift and brake levers from the store so they get some parts mark-up.
I should take my mountain bike in for a new chain, tires and tune-up too.
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220.0 lb
Lost so far: 12.0 lb.
Still to go: 36.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 16 January 2023:
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2078 kcal
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Fat: 54.48g | Prot: 256.33g | Carb: 143.67g.
Breakfast: PBfit Peanut Butter Powder, Kirkland Signature Chocolate Brownie Protein Bar, Optimum Nutrition Gold Standard 100% Whey - Vanilla, Milk (2% Lowfat with Added Vitamin A), Coffee (Brewed From Grounds), Coffee (Brewed From Grounds), Milk (2% Lowfat with Added Vitamin A), Granulated Sugar. Lunch: Newman's Own Greek Vinaigrette Dressing, Tomatoes, Cucumber (with Peel), Taylor Farms Baby Spring Mix, Skinless Chicken Breast, Great Value Greek Nonfat Yogurt - Plain. Dinner: Cottage Cheese (Lowfat 2% Milkfat), Frozen Blueberries. Snacks/Other: Beef Stock, Beef Brisket (Whole, Lean Only), Jack Link's Zero Sugar Beef Jerky, Zipfizz Grape, Cauliflower, Tomatoes, Skinless Chicken Breast, Bananas. more...
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3358 kcal
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Activities & Exercise:
Weight Training (moderate) - 37 minutes, Washing Dishes - 7 minutes, Walking (moderate) - 3/mph - 1 hour and 32 minutes, Desk Work - 4 hours, Resting - 9 hours and 44 minutes, Sleeping - 8 hours. more...
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gaining 1.4 lb a week
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