pawpo's Journal, 16 November 2022

Good Day to my FS friends. Since my Dr’s appointment my weight loss journey has slowed down due to the weather change (not able to bike as much) and I have loosened up on the diet a tad bit. I am trying to slowly find the happy balance of maintain ~v~ weight loss. I refuse to regain the weight I have lost!!! As of today, total loss of 120 lbs, with no help of the medical community, no dietician, no surgeries, no pills, no fad diets and not killing my self at the gym (not a fan of the gym). Simply changing how and when I eat, while balancing the macros. It took some time to find the right macro mix that works for me. 35% protein, 40% carbs and no more than 25% fats. The fats were the toughest to figure out, not enough fats and my body knows it, to much fats causes weight gain.

I ride my bike 2-3x per week (weather dependent). Not a lolly gagging bike rides but I put in honest effort into it, ensuring my THR (training heart rate) reaches 80-85% of my MHR (max heart rate) for at least 20 minutes . After the bike ride, my cool down is a 1 mile (or more) walk. To get a win win out of my walk, I have started walking with my dogs. They are just puppies, so right now it’s a challenge to get them used to it.

Prior to bike rides, I increased the carbs to feed my body, after the ride I plus up the protein to feed the muscle.

This holiday season will be a real challenge. All the parties and food (I love to eat) will let me know if I have changed my eating habits (making smart choices). I will continue to log my meals to help me along the way.

I retired almost 2x years ago. Yesterday while shopping with the Mrs. I ran into one of the senior executives from the company I worked for. He was amazed at my transformation, with many compliments. His exact words were “I almost didn’t recognize you”. I have a lot of respect for this man, and he always tells it like it is (a straight shooter).. This compliment was an absolute “feel good” for me !

243.0 lb Lost so far: 120.0 lb.    Still to go: 13.0 lb.    Diet followed 100%.

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1604 kcal

Fat: 29.24g | Prot: 99.45g | Carb: 264.86g.   Breakfast: Badia Whole Trilogy Health Seeds, Oatmeal. Lunch: Dannon Light & Fit Greek Yogurt - Strawberry, Member's Mark Hickory Smoked Turkey Breast, Tumaro's Garden Veggie Wrap, Sargento Ultra Thin Sliced Provolone Cheese, Pears . Dinner: Pears, Sweet Tomatoes Three Bean Turkey Chili (Low-Fat). Snacks/Other: Cuties Mandarin Orange. more...