I wandered away from the computer last night and didn’t log my food, so I’ll add it in now.

Food for the day:

Total: 2279 calories (25% fat, 34% protein, 41% carbs)

Breakfast: breakfast bake, citrus bread, jam, orange (367)
AM Snack: beef jerky (108)
PWO Snack: protein shake with cherry concentrate (269)
Lunch: multi-grain tortilla, eye of the round, lettuce, mustard, apple (438)
PM Snack: hummus, flatbread (164)
Dinner: beef/turkey burgers(2), whole wheat roll(1), condiments, salad w/dressing (758)
Evening Snack: fruit salad, chocolate zucchini cake (174)

- - - - -

So I got rained on during my morning walk. I woke up kind of groggy and decided I couldn’t be bothered to go down to the lakeshore so I just did the neighbourhood walk instead. I was thinking maybe 30 mins was enough, but at the point where I have to decide I went for the longer walk. 35 mins in the rain started. Big honking rain drops. I considered hiding under a tree for a while but ended up continuing on. By the time I got home it had stopped raining so I hung out with some of the neighbours having a gabfest in the front (mostly dry by the time I came inside to the air conditioning).

Not really motivated to do much today. I need to restock my homemade salad dressings, so I’ll do that. I don’t think I have much to do in the garden (definitely not watering), but there might be some trimming that needs doing, so I’ll go out and check.

Fat Loss II - B4

By the time I finished this I wasn’t fit to post it. Although it was technically cooler out when I started, the humidity was higher. Masochist that I am though, I still did the cardio outside. I did a 5-min cardio warm-up outside, followed by a few inside warm-ups, then did:

A1: Snatch-grip Deadlift - 80t/10, 80t/10, 80t/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 - 80t/10, 80t/10, 80t/10
C2: Lower Body Russian Twist - 10, 10, 10

Then warm-up, 4 rounds intervals (1m high, 2m moderate) and cool-down.

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

I continue to struggle with the Split Squats and the Russian Twist. I haven’t looked forward to see what comes next, but I know I’m hoping to drop the split squats.

I walked this morning, and managed to get a workout in before lunch. Then the rain came… it poured out. I should have left the workout until later in the day as the oppressive heat is gone. This pretty much describes how I felt this afternoon:

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…