Keto

Food & Fitness – August 2013 Recap

So as I’m starting to write this, it’s Saturday, August 10th.  As of this point, Canadian Bacon and I have incorporated daily fitness into our routines for a little over a month.  Living with my grandparents in their poor physical conditions has spurred us into taking control of our health.  My Sugarbandit says that if he knew he’d live this long, he would have taken better care of his body.  At this stage in their lives, he is overweight and thusly suffers mobility issues, and Meemaw had to have a blockage cleared out of her carotid artery that was probably caused in part by an unhealthy diet.  CB and I want to focus on becoming more physically fit through a combination of better diet and daily exercise.

I am becoming really interested in running and have been curious as to how my daily routine has affected my runs (and let’s face it, when I say “run” I mean “desperate attempt to jog for a few seconds before collapsing and dying in agony”).  I have noticed that what and when I eat impacts my performance.  So, I want to try to track what I’m doing to see if I can come up with some dos and don’ts.  I also want to track my weightlifting progress.  I actually REALLY like lifting; it makes me feel super strong and accomplished.  The jury’s still out on running.

So let’s start with today:

Sat 8.10.13 (celebrated SB’s 82nd bday)
B- Hardees smoked sausage biscuit, plain biscuit with homemade strawberry jam
S- fresh fruit (pineapple, strawberry, watermelon, grape)
L- half a Publix Italian sub, black-eyed peas, green beans, mashed potatoes
S- tiny ass piece of bday cake with a scoop of Breyer’s Vanilla icecream
D- half a leftover O’Charley’s french dip, black-eyed peas, green beans, piece of zucchini bread
Strength- 3 sets (13 lbs each dumbell) each of: 12 curls, 12 hammer curls, 12 chest flies, 12 dumbell presses, 15 tricep extensions.  Also a total of 6 pussy chinups.
Core/balance – set up the Wii Fit today and fooled around for about 15 minutes with the various games and yoga

Sun 8.11.13
B- Cheerios in milk
S- zucchini bread, milk
L- smoked sausage in baked beans
D- beef tips in gravy, rice, green peas, black-eyed peas, broccoli
S- zucchini bread
Cardio- ran 1.23mi in 25:22, 20:39 min/mi; stopped early due to lightning

Mon 8.12.13
B- Sunrise Smoothie (1/2c milk, 1/2c yogurt, 1/2 banana, 1/2c pineapple/mango, tons of spinach)
S- apple, cheese square
L- leftover beef tips in gravy, rice, green peas
S- diced pear, goldfish s’mores
D- pizza
First day of work in 2 weeks. Came home, faceplanted, and died.  I seem to have no energy – this is the week I’ll start ragging and I can already feel it.  Rest day.

Tues 8.13.13
B- Sunrise Smoothie, 2 pieces of buttered ww toast
S- apple, cheese square
L- leftover pizza
S- greek yogurt, goldfish s’mores
D- half a hamsteak with pineapple, mashed potatoes, corn, broccoli, hawaiian roll
Strength- 3 sets (13 lbs each dumbell) each of: 12 curls, 12 hammer curls, 12 chest flies, 12 dumbell presses, 15 tricep extensions.  My left arm kept “popping” on my chest flies and finally on the last set something twinged and started hurting. Did I maybe pull something?
S- (recovery protein snack) greek yogurt w/almonds

Weds 8.14.13
B- Sunrise Smoothie, Nature’s Own Cranberry Orange Oatmeal Toaster w/coconut butter
S- apple, cheese square
L- leftover half hamsteak with pineapple, mashed potatoes, corn, broccoli
S- goldfish s’mores
D- meatloaf, mashed potatoes, green beans, corn, roll
Felt like shit.  Went to bed without doing anything :(.  Arm hurts from day before – definitely pulled something.

Thurs 8.15.13
B- Sunrise Smoothie, oatmeal toaster w/coconut butter
L- Taco John’s – 3 softshell tacos with potato oles. Tasted delicious but felt horrible afterward.  I cannot eat this kind of food anymore.
D- O’Charley’s – Southern Pecan Chicken Salad on spinach instead of mixed greens, no bleu cheese, hold the dressing.  Delicious.
CB and I spent the day running around – we met with our immigration lawyer in Nashville in the morning, stopped by my work to pick up some paperwork afterwards, and then headed up to Madisonville to see my nurse practitioner for bloodwork.  Most of the day was spent in the car.  Also, arm still hurts.

Fri 8.16.13
L- beef stew, green beans, carrots, biscuit
D- pulled pork bbq sammich, baked beans, salty potato chips
Now that I look at this, I am appalled by what I ate today.  I spent the day with Mom going to doctor’s appts and then shopping.  We went to brunch very late and I’m still not hungry 5 hours after dinner.  I think I probably didn’t eat enough today.  Arm still hurts but not from the weights – that’s recovered – but from yesterday’s bloodwork where I had needles dug into me in approximately 8 places before my nurse practitioner finally hit the motherlode.  As a result of that endeavor, we discovered that my Vitamin D is still low.  FML.

I am going to make a TMI observation here.  When it’s “that time,” one of two things happen – I’m incredibly moody but otherwise feel fine physically, or I’m in a lot of physical pain from cramps and have no energy, but am emotionally fine.  I am also either ravenous and want to eat ALL THE THINGS, or I’m not very hungry at all.  This time it’s the latter, in both categories.  I have had no motivation or desire to do anything other than sleep and take baths in HOT water because that helps the cramping.  Oh, and eat chocolate chip cookies.  I want a head-sized chocolate chip cookie that’s still warm and gooey from the oven.  But I’m not going to bake one.  It’s 10pm and I’m about to pass out.  I hope to resume my normal cardio/strength schedule by Sunday night at the latest.

Sat 8.17.13
B- Shoney’s- 2 over easy eggs, 1 biscuit, breakfast potatoes, chicken, and 3 french toast sticks
D- stir fry: chicken, zucchini, red bell pepper, broccoli, carrots in sauce over steamed rice
S- I gave in and ate 3 chocolate chip cookies fresh out of the oven.  They were glorious.  And a glass of milk.

Sun 8.18.13
Woke up feeling guilty for not working out due to feeling crappy.  Weekly weigh-in – lost a pound. Suddenly don’t feel as bad.
B- bowl of Special K
D- the world’s best steak and roasted veggies, fresh green beans, crescent roll
S- 2 leftover chocolate chip cookies and milk
Strength- 3 sets (13 lbs each dumbell) each of: 15 curls, 15 hammer curls, 15 chest flies, 15 dumbell presses, 15 tricep extensions.
S- (recovery protein snack) greek yogurt w/almonds
The 15 reps are kicking my ass, but I still feel like I finish too quickly (it takes me about 15-20 minutes to do all this).  I think next time I will try adding one more set, for a total of 4.

The Best Steak Ever
The Best Steak Ever

Mon 8.19.13
B- bowl of Special K
S- last 2 chocolate chip cookies
D- Hawaiian BBQ Chicken pizza
Cardio- ran 1.2mi in 24:26 @ 20:21min/mi
S- (recovery protein snack) greek yogurt w/almonds

Tues 8.20.13
B- 2 leftover pieces of pizza
L- chicken tenders, french fries
D- bbq chicken, broccoli, rice
Strength – 2 sets (13 lbs each dumbell) each of: 15 curls, 15 hammer curls, 15 chest flies, 15 dumbell presses, 15 tricep extensions. Got cut off early because Mom showed up and asked me to go out to Ft Campbell with her.  Ate lunch shortly after so no recovery snack.

Meemaw persists in attempting to keep me from cooking dinner.  If I don’t explicitly state early in the day what we’re going to eat, she pops up with “I guess we’re going to go get a hamburger from McDonalds” or something like that.  Any sort of change in our routine warrants fast food.  She has stated that while SB is down in GA next week, we are going to just eat out every night “since there’s no reason to cook.”  I have tried to explain to her that I do not like eating out as frequently as we do, and that SB is only one person – I’d happily cook for just me and Darren.  She doesn’t seem to get this and I don’t know why.

Weds 8.21.13
B- bowl of Special K
D- baked spaghetti, crescent roll
S- cheddar cheese, crackers

Thurs 8.22.13
B- cheddar cheese, crackers
L- chili cheese dogs
D- sandwich, fries, broccoli
Strength – 3 sets (13 lbs each dumbell) each of: 15 curls, 15 hammer curls, 15 chest flies, 15 dumbell presses, 15 tricep extension
S- (recovery protein snack) greek yogurt

Fri 8.23.13
B- bowl of Special K
S- cheddar cheese, crackers
D- roast beef, carrots, rice, crowder peas, cornbread
Cardio- ran 1.34mi in 28:30 @ 21:16min/mi.
S- (recovery protein snack) greek yogurt

Sat 8.24.13
L- leftover roast beef, carrots, rice, and crowder peas
D- chicken alfredo with peas and broccoli
S- 2 scoops Breyer’s natural vanilla icecream

Sun 8.25.13
B- Shoney’s: 2 eggs over easy, 2 pieces of toast, 2 pieces of bacon, breakfast potatoes
D- chicken and dressing, chicken n dumplins, mashed potatoes, green beans, crescent roll
S- cheddar cheese, crackers
Strength – 3 sets (13 lbs each dumbell) each of: 15 curls, 15 hammer curls, 15 chest flies, 15 dumbell presses, 15 tricep extension
S- (recovery protein snack) greek yogurt

Mon 8.26.13
B- toasted broetchen; one with a cheese slice, one with honey
D- Rafferty’s: french dip, french fries, split an appetizer of cheese fries
S- piece of Meemaw’s apple pie with Breyer’s
Cardio- tried out SB’s recumbant bike. Did a 20 minute interval training program that had me ride 3.7 miles. There’s a built in heart rate monitor and I stayed steady at around 145 during the actual fat burning portion (there was a warmup and cooldown). I actually kinda enjoyed it and my legs feel like rubber. I am going to jack his bike while he’s in GA this upcoming week and put it down here with the air conditioner.
S- (recovery protein snack) greek yogurt

Tues 8.27.13
B- toasted broetchen; one with cheese, one with honey
D- oven baked porkchops, rice, corncakes, fresh corn, fresh green beans, fresh speckled butter beans, fresh fried apples
S- piece of Meemaw’s apple pie with Breyer’s

This begins Sugarbandit’s Georgia trip and Meemaw’s decision that “we will eat out every night” because she won’t eat most of my cooking :(

Weds 8.28.13
B- bowl of Special K
D- Five Guy’s: cheeseburger, fries
Strength – 3 sets (13 lbs each dumbell) each of: 15 curls, 15 hammer curls, 15 chest flies, 15 dumbell presses, 15 tricep extension
Cardio- Yes, I did both in one day!  20 minute interval training on recumbant bike for a total of 4 miles.
S- (recovery protein snack) greek yogurt

Five Guys - the best burgers and fries in the world.
Five Guys – the best burgers and fries in the world.

Thurs 8.29.13
B- ham, egg, & cheese biscuit
L- bbq sandwich, baked beans
S- 2 squares of dark chocolate
D- Casa Blanca: fajita quesadilla, rice, beans, chips&queso
Today I was called back unexpectedly to work.  I’d had next to no sleep since SB left for GA, and I passed out after dinner.  I actually apparently slept through my alarm too, waking up just in time to dash out the door with no lunch or smoothie.  It was a really rough day.

Fri 8.30.13
B- chicken biscuit
L- leftover chicken & dressing, dumplins, speckled butter beans
D- Kaylee’s bday @ Aunt Judy’s: bbq sandwich, spinach dip, chips&queso, piece of cookie cake with icecream
Cardio- 20 minute interval training on recumbant bike for a total of 4 miles.
S- (recovery protein snack) greek yogurt

Sat 8.31.13
B- bowl of Special K (after I dropped the carton of eggs spectacularly on the kitchen foor and burned the sausage)
D- hamsteaks with pineapple, rice, speckled butter beans, broccoli (I cooked.  Meemaw got McDonalds.)
S- finished off the leftover dumplins
I didn’t exercise today because I spent the whole day shopping with Meemaw and doing home improvement things.  I painted over my head for a good part of the day and my arms were really sore.  Does that count?

Recap

Blah.  Ate out too much, didn’t consume enough vegetables, didn’t work out enough.  I do a LOT better with food management on days where I work and pack my lunches – I think the structure of the day really helps.  Weekends and days I’m off are just all over the place.  Also, my sleep schedule has a pretty big impact on what I want to do.  I think maybe next month I’ll also track my sleep and record the results of my pedometer (I have a pretty accurate app on my phone, and my phone’s always on me, so…)

I am now able to run steadily for a minute straight.  I know that sounds ridiculously easy, but please remember I’ve done pretty much nothing but sit on my ass for the past three years, both at my job and while playing WoW.  Running for a minute is the goal of the first week of the Couch-to-5K program, so I focused this month on building up to that.  Once I met that goal, though, we went through a horrific heat wave – temps in the upper 90s, high humidity, and severe weather alerts to avoid outside activity if possible.  So I switched to the bike, and hope to begin the C25K program once the temps settle down.

CB’s lost around 20lbs and I’ve lost around 11.  That wasn’t all this month; our initial weights are from the end of May.  But, I know I lost around 6 of those pounds this month.

Goals for September

  1. Eat out less.
  2. Exercise more.  I ran/biked only 15.47mi this month.  I want to almost double that in Sept.
  3. Eat more vegetables.  I am going to start eating tomato slices with dinner when we have fresh tomatoes.  CB has been doing so, trying to make himself like them.  I will also attempt to do this.
  4. Lose 4 pounds.
  5. Continue this daily log for accountability.
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