|Start Weight:||(08 Jul 14) 234.0 lb|
|Current Weight:||(23 Mar 17) 240.0 lb|
|Goal Weight:||204.0 lb|
following: TomLong's own diet
performance: gaining 0.3 lb a week
Sit at a desk doing engineering tasks, go into field about 3-6 times a month, including about 3 hours of driving/trip average. Lift weights and walk: Chest or Shoulders on Monday, Legs on Tuesday, Back on Thursday, and makeup on Saturday. Sometimes skip Saturday. Walk 45-60 minutes on a gravel track normally, but lately doing a measured asphalt lap around a hilly college campus of two miles, shooting for a speed increase.
My diet is mildly controlled calories, 30%/30%/30% macros with 10% wiggle room. Cutting out fried food, maintaining good fiber intake. I have yo-yo'd about 40 pounds four times in my life; trying to come up with a lifestyle that I will stick with, rather than a diet this time.
I love cooked vegetables, but do not care for raw fruit except apples (I am not big on sweets in general). I do eat an occasional banana, or canned peaches or pears. I only eat salads when the weather is 95+ degrees. I have been using flax seed meal, hemp protein, and corn fiber in protein shakes, bowls of oatmeal, etc., to help keep up my fiber intake while eating less.
I was born anemic 61 years ago and develop issues if I go vegetarian too long (two week limit). I feel good eating meat only five times a week but gain weight instead of losing if I try to hit my protein goals combining grains/ legumes/ seeds. As I said, I LOVE cooked vegetables, and the local restaurants apparently add significant amounts of oil, because the calories come from somewhere. Not to mention, I also love casseroles.
I have good control during the work week if I am in the office. But work travel is a big fail. Weekends were minor fails but I realized the problem and have done better on weekends when extended family does not have a reunion, birthday party, etc. But my parents came from large families so...