kkc9876's Journal, 14 December 2017

Well, I got hurt last year. Strained my back real bad and could not work out. I did a bad job of eating too much sugary foods. And my weight just sky rocketed up to 236 lbs. I got discouraged for a long time. a couple of weeks ago I finally got back on the horse and I'm doing great ! I stopped eating sugar about 85 to 90% of it. I also started a small work out routine to burn some cals. I dropped 8 lbs in just 2 weeks. I still have a strained muscle I'm trying to figure out how to cure because its in my lower back its hard to walk to much. Instead I have been doing some upper body and very low impact type of exercises. My thinking is, that it was becoming a catch 22 situation. My body hurt so I didn't work out, and I gained more weight putting more stress on the hurt body parts. The only way to get out of this cycle is to lose the weight and put less stress on the muscle so it will heal. I was taking some meds for it, but that was only temporary. My food regiment now is, oatmeal with a little honey in the morning. coffee with milk, no sugar. Hot air popcorn for lunch with some fruit. I have some fruit throughout the day, small portions. At night I have what ever my wife makes in smaller portions. I'm feeling really good now about my progress and I think I'm motivated again.
225.0 lb Lost so far: 11.0 lb.    Still to go: 25.0 lb.    Diet followed N/A.

Diet Calendar Entries for 14 December 2017:
1706 kcal Fat: 52.96g | Prot: 119.19g | Carb: 161.01g.   Breakfast: Oatmeal, Whole Milk, Coffee with Milk, Scrambled Egg, Honey. Lunch: Air Popped White Popcorn, EAS AdvantEDGE Carb Control Shake - Rich Dark Chocolate. Dinner: adobo flavored pork chops, Stir Fried Vegetables, Rum. Snacks/Other: Papayas, Apples, Bananas. more...
2686 kcal Activities & Exercise: Abdominal (Sit Ups) - 2 minutes, Walking (brisk) - 4/mph - 20 minutes, Resting - 18 hours and 38 minutes, Sleeping - 5 hours. more...
on diet Weight Watchers   losing 1.8 lb a week

6 Supporters    Support   

Great attitude, you don't need to exercise to lose weight. Exercise is mportant for a healthy life don't get me wrong. Eat three meals a day but fewer calories if your not exercising to burn them off. Popcorn is actually good for you have you tried spraying air popped corn with pam and sprinkle with Kernal's Seasoning. Good luck! 
14 Dec 17 by member: 8Patty
I understand the catch 22 situation. You feel the need to exercise but don't want to injure yourself. Your diet sounds good, like you are minimizing or eliminating processed food. I've been thinking about oatmeal with honey and maybe some chopped nuts for breakfast. Not crazy about oatmeal but I know it's good for you unless you are on one of those low carb diets. 
14 Dec 17 by member: Fritzy 22
Popcorn and oatmeal are 2 of my go to foods. The popcorn is easy, I put it in a brown paper bag and microwave it. I learned to eat it plan and I actually like it that way. I have tried some seasonings. I like tobacco sauce or I like to get something like a molly mcbutter sprinkle and put that on. problem with that is it doesn't stick to the popcorn very well. A few days ago, started adding a few drops of water to butter sprinkle first than shaking it in the bag. getting some good results that way. The oatmeal, I will put walnuts, flax seed and honey. sometimes mix in some cut fruit. Oatmeal by itself is hard to eat. Thanks for the encouragement.  
14 Dec 17 by member: kkc9876
What type of workout routine did you experiment with? 
14 Dec 17 by member: From371to184
The thing about exercise is this, at least for men. We are able to build muscle quickly, and when you have larger muscle you burn more calories. The largest and most efficient muscles are in the legs and I have always walked long distance and had strong legs. Upper body work is not as efficient but its also good for self esteem and motivation. With a lower back injury it affects leg workouts and the core.  
14 Dec 17 by member: kkc9876
I'm past middle age {smirk} so, the work out routines I was doing before when younger are not good for me any more. I still do dumbbells but I use much much less weight than before with more repetitions. I am now going to schedule in a few weeks of recovery time inbetween 5 week routines. The exercise types are the same, the amount and frequency is different. I walk a lot as well, and I get in any kind of physical activity I can. I have looked on line and gotten some office workouts at the desk. like some desk push ups, leg lifts, squats (very slow holding the desk) and some planking.  
14 Dec 17 by member: kkc9876
Got a punctured disc at L5/S1, myself - so, walking (strolling) is all I do for aerobic effect only (slow and steady for 1 hour, give or take, once or three times a week). Any strength training (and I hear ya' on the upper body aspect) comes from yardwork I have to do on my half acre (solo gig, children grown-and-gone).  
14 Dec 17 by member: From371to184
I do that ddp yoga(formerly yrg) it helps with core, is low impact, and will get ya sweating. and I've really only done the beginner videos. if your back is the issue, he always says to find something like a chair to assist you until you get stronger in that area. it will make your back feel better in 2 weeks. 
14 Dec 17 by member: Meangene67
Congrats and welcome. Great start. 
16 Dec 17 by member: Draglist


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