If anyone is interested, the recipe is up for the meatloaf –> Sun-Dried Tomato Meatloaf

Calories (per 1/12th): 410 cals (24g fat, 34g protein, 14g carbs)

(oops, forgot to post this yesterday…)

It was one of those run around mornings, which suck up more of your day than you plan. Still, the day was lovely even thought it was hot. The evening was nice enough again that we ate dinner outside. Tomorrow they’re calling for rain / thundershowers / possibly hail… so I’m glad we got a few nice days in a row. The pool temperature is slowly creeping up (86F today) to the point where it’s not quite refreshing. However, with a smidge of a cooler spell coming it should be okay. I’d love a summer where it’s warm enough that we could take the solar blanket off for a month or two and store it in the garage. We’ll see.

Food for the day:

Total: 1994 calories (31% fat, 31% protein, 38% carbs)

Breakfast: egg/egg white omelet, citrus bread, jam, orange (327)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, smoked pork, lettuce, mustard, apple (457)
PM Snack: hummus, flatbread (231)
Dinner: sun-dried tomato meatloaf, green beans, butter, salad w/dressing (595)
Evening Snack: fruit salad, protein shake (276)

I’m glad the day is over.  I’m really quite ready for my bed.  The weather was gorgeous so we had dinner on the patio.  Tomorrow the plan is to walk in the morning, do the Costco run at some point and just putter about watering the plants and maybe a little trimming here and there.

Food for the day:

Total: 2299 calories (25% fat, 34% protein, 41% carbs)

Breakfast: egg/egg white omelet, citrus bread, jam, orange (327)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, mustard, lettuce, smoked turkey, apple (424)
PWO Snack: protein shake with cherry concentrate (269)
PM Snack: hummus, flatbread (231)
Dinner: chili with cheese, multi-grain tostidos, salad w/dressing (704)
Evening Snack: fruit salad, protein shake (236)

NROL - Fat Loss II - A4

I started with 5-mins cardio outside, most of the warm-up. Then I did:

A1: Front Squat - 80t/10, 80t/10, 80t/10
A2: Bent-over Row - 80t/10, 80t/10, 80t/10
B1: Supine Hip Extension with Leg Curl - 10, 10, 10
B2: Barbell Push Press - 65t/10, 65t/10, 65t/10
C1: Dynamic Lunge - 30e/10, 30e/10, 30e/10
C2: Upper Body Russian Twist - 10, 10, 10

Then I did 5-min warm up, 4 sets of intervals (1m high/2 min med) and a five minute cool down.

57 mins, 427 cals, Max HR: 173 (98%), Avg HR: 130 (73%)

I thought that the intervals might kill me this afternoon. I don’t think I put 100% into them, but I did manage to do them. I tried to talk myself out of the workout a couple of times. I have a headache, my foot still hurts, it’s hot out. Okay, that last one is just wimpy because I could have used the treadmill for the intervals.

The good news is that the car only needs a battery (random, not starting issues lately), although it’s annoying because it’s probably the newest thing on the car. Well, maybe the tires are newer. When we came back from the freighter trip in 2007 (May) the battery had died. My fault as I’m not sure that sitting out in a Houston parking lot was a good thing (with it still connected). The simplest solution was to use AAA’s battery service. Except I really thought we’d get more life out of the damn thing.

Oh well, it could have been worse I suppose. So after my mother gets back from the garage (they’re coming to get her in a few mins) we’ll have our second swim of the day. Yay!

I’m going to move my morning walk up by half an hour, to see if I can avoid a little of the heat. It wasn’t too bad, but just a little warm. I suspect by doing this I’ll probably lose any chance of my mother joining me. Although to be fair, it’s been a couple of weeks since she has anyway.

Today was nice, and hot. I worked out in the garden for the morning and was warm enough that I decided to have a swim before lunch. I did a bit of stuff indoors until later on, then did the watering, and had a second swim. Life is good. 

Food for the day:

Total: 1994 calories (23% fat, 32% protein, 45% carbs)

Breakfast: breakfast bake, citrus bread, jam, orange (367)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, mustard, lettuce, eye of round, apple (438)
PM Snack: hummus, flatbread, pisco sour (321)
Dinner: apricot ginger chicken, mixed veg, butter, salad w/dressing (523)
Evening Snack: fruit salad, protein shake (236)

(first part written earlier)

So, there were so many good reasons not to workout today. I sliced into the bottom of my foot (did this last summer, not sure what in the back is doing this). It wasn’t bleeding much so I slapped a bandaid on it and carried on. It only hurts a little, you know, like when I walk on it.

Nah, not quite that bad with a shoe on. It was perhaps a little too hot for outdoor intervals (well for me), but I’m now in the nice cool basement, feeling the sweat still dripping down my back. I’ve finished my chocolate cherry shake (loving the cherry concentrate) so I think it’s time for a swim! I’ll log the workout later.

- - - - -

Fat Loss II - B3

I was going to leave this and post tomorrow (where did the rest of the day go?), but decided I should do it before I go to bed. I did a 5-min cardio warm-up outside, followed by a few inside warm-ups, then did:

A1: Snatch-grip Deadlift - 75t/10, 75t/10, 75t/10
A2: Push-ups (regular, not T) - 10, 10, 10
B1: Bulgarian Split Squat with Overhead Press - 5e/10, 5e/10, 5e/10
B2: Assisted Chin-up - 10, 10, 10
C1: Romanian Deadlift / Bent-over Row - 75t/10, 75t/10, 75t/10
C2: Lower Body Russian Twist - 10, 10, 10

Then warm-up, 4 rounds intervals (1m high, 2m moderate) and cool-down. The weather was warm, I was beat, but I did push through them.

60 mins, 477 cals, Max HR: 170 (96%), Avg HR: 134 (76%)

I continue to struggle with the Split Squats and the Russian Twist.

- - - - -

Nothing much else for the day.  I finished up with some watering of the plants, a swim (the weather was gorgeous - could have spent way more time there), and made dinner.  Then I hauled all the recycle stuff, garbage, garden waste, etc. to the curb as tomorrow is garbage day.  I’ve got stuff in the dryer, which I’m hoping will be done before I crash.  That moment is coming soon.  I suspect if I lay down on the couch I’ll be out like a light.

Food for the day:

Total: 2300 calories (21% fat, 32% protein, 47% carbs)

Breakfast: breakfast bake, citrus bread, jam, orange (367)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, mustard, lettuce, smoked pork, apple (457)
PWO Snack: protein shake with cherry concentrate (269)
PM Snack: hummus, flatbread (231)
Dinner: meat sauce with whole wheat pasta and parmesan cheese, salad w/dressing (694)
Evening Snack: fruit salad, chocolate zucchini cake (174)

This morning’s weigh-in was 239.4, which is 1.4 pounds down from last week. My weight was actually lower yesterday, but for whatever reason I’m up a little this morning. The 9-week loss is 13.8lbs (1.53/week) which is usually the ‘number’ I look at to see how things are going overall. The other little compulsive number I look at is how many days I’ve been ‘on plan’ primarily with food. I still consider a maintenance week ‘on plan’ since I accomplished what I wanted to. So this is day 54 on plan with food.

The next couple of weeks will show high losses per week as I drop the spike off the graph. In a way they should be ignored as much as the gain weeks. With that thinking it will be about 4 weeks before all is back to normal. I did briefly see 233.6 at the end of March, so seriously, no congratulations until then!

Next week’s plan is:

Continue Fat Loss II phase of New Rules of Lifting, 3 days a week. 30-45 min walks 5 days a week (with my mother), aiming for 45 mins on non-lifting days. For June I’ll likely continue at the same food levels - 2000 on non-workout days and 2250-2300 on lifting days and see how that goes.

And the 9-week graph…

Well, I got my smoked turkey dealt with this morning.  I ended up with a little over 4lbs of meat, which was good.  I also started boiling the stock and picked another 8oz of meat off the carcass (including the neck and giblets).  I finished reducing it, and tomorrow will skim off the fat and pour the reduced stock over the soup meat and freeze the whole thing.  Fast soup in the fall.  Well, maybe not fast soup, but ready made stock.

It looks like the rain has finally stopped, so tomorrow I’ll get some work done in the garden.  Other than that, not much going on here today.

Food for the day:

Total: 1985 calories (25% fat, 34% protein, 41% carbs)

Breakfast: breakfast bake, citrus bread, jam, orange (367)
AM Snack: smoked turkey (72)
Lunch: multi-grain tortilla, smoked turkey, mustard, lettuce, apple, chocolate zucchini cake (502)
PM Snack: hummus, flatbread (231)
Dinner: szechwan beef stir-fry, salad w/dressing (537)
Evening Snack: fruit salad, protein shake (276)

Today was a rather boring day, but at least it was productive.  The rain held off so I did get to walk this morning.  Just a nice, reasonably paced walk.  Then I made 6lbs of apricots into jam, perhaps a touch thin, but I’ll know tomorrow morning better.  I got the turkey smoked as well, and divided up (seems easier when it’s warm).  Tomorrow I’ll slice it up and divide it to freeze.  I’ll also make stock with what’s left and reduce it (maybe have to finish that up on Sunday to get the fat off it).  The weather cleared up in the afternoon so it was nice to actually have a swim when it was warm and sunny out.  Tomorrow it is supposed to rain off and on all day and then supposedly we’re getting a week of hot (and sticky) weather.  We’ll see.  I’m not sure that I believe them.

Food for the day:

Total: 2015 calories (27% fat, 37% protein, 36% carbs)

Breakfast: breakfast bake, citrus bread, jam, orange (367)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, roast eye of round, mustard, lettuce, apple (438)
PM Snack: hummus, flatbread (231)
Dinner: sirloin steak, corn, butter, salad w/dressing (595)
Evening Snack: fruit salad, protein shake (276)

Yeah, someone finally had sirloin steak on sale this week, so technically steak Sunday’s are back on.  Okay, I know today was Friday, but since it was fresh we changed it around.  There was a limit of 3 packages (x3 steaks) so we froze 8 of them.  The guy is going to cut another 3 packages for my mother on Monday morning (new delivery) and that should keep us going for the rest of the summer.

Yawn.  That’s pretty much what I’ve been doing all day.  I’m so affected by the weather sometimes.  I did go out and move stuff around in the freezer in the afternoon though (to make room for the steak tomorrow, and the pork tenderloins today.  I haven’t really got much to add for the rest of the day.  Tomorrow I’ll get the turkey on to smoke and make the bucket of apricots into jam.  It will be lots of fun. 

Food for the day:

Total: 2287 calories (22% fat, 34% protein, 44% carbs)

Breakfast: egg white omelet with salsa, citrus bread, jam, orange (275)
AM Snack: beef jerky (108)
Lunch: lentil soup with chicken, parmesan cheese roll, apple (473)
PWO Snack: protein shake with cherry concentrate (269)
PM Snack: hummus, flatbread (231)
Dinner: beef/turkey burgers(2), whole wheat roll(1), condiments, salad w/dressing (758)
Evening Snack: fruit salad, chocolate zucchini cake (174)

Oh, that’s the last serving of soup out of the freezer.  Yay!  Not that I didn’t enjoy them, but it is pretty close to the end of June.  Of course it was a cold dreary day so soup wasn’t a bad choice today.  The cherry concentrate worked well in the PWO shake as well, so all was good today.