FatBloggers.net A little push to lose the tush.

Yeah, my workout buddy warned me about this, but I had hopes otherwise. I only lost 0.2 though I’m sure I lost more than that in weight (fat). However, as I workout with a weight-training regimen in addition to cardio, I’m going to build muscle (which is much denser than fat, thus weighing more than fat for the same physical amount). Of course, a few things I consumed over the weekend didn’t help much either.

As for the workouts, each time I go, I think I come back with a different set of muscles aching or weak (Monday I felt like I was 50 years older barely able to get up from my chair and push open doors). Today was mostly triceps that bothered me. It’s finally working itself out as I sit here to type up this post. I stuck to the schedule of four times a week though my workout buddy skipped out on Thursday last week due to prior lunch plans. The full regimen I completed each day is below after the “read more” link along with my menu for the week.

I know I can do this and I want to defeat this belly. I have so many other indicators that I’m doing well (my pants are no longer tight fitting; I’m wearing smaller sizes including the new XL shorts I bought for my workouts versus my older XXL; my endurance is building for the elliptical and I’m increasing the weights I’m using or doing more reps). With all these indicators, I can’t let myself give in to self-defeating thoughts when the scale says 0.2 pounds lost. I’ll get there… eventually… but I’ll get there.

Starting weight: 319.0 lb
Previous weight: 283.0 lb
Current weight: 282.8 lb
Current loss/gain: -0.2 lb
Total loss/gain: -36.2 lb
Distance to 50: 13.8 lb
Distance to WW Goal: 32.8 lb

Cross-posted to WebCudgel.com

Wednesday

• Breakfast (8:10am):  Egg/Sausage/Cheese English muffin sandwich (made with turkey sausage and FF cheese).
• Midmorning snack:  apple
• Exercise (11:30am):  20 min elliptical (Lvl5), 35 situps, 15 leg lifts, 15 reps rotator cuff (5lb), 10 reps benchpress 95, 3 sets of reps on pull-down (40 lb, 10, 10, 8), 6 reps butterfly curls (2×25lb)
• Lunch (12:45pm):  turkey and lentil casserole, 1/2 cup vanilla pudding, 2pt marshmallow treat.
• Afternoon snack (2:45pm):  6 cinnamon roasted almonds, 100cal pack of Girl Scout cookies, 1 Godiva Dark Chocolate Truffle
• Dinner (7:15pm):  Whole Wheat Pasta with lean ground beef and vegetable pasta sauce, salad, garlic toast (w/ butter), some chips and salsa, unsweet tea, ice cream sundae (made w/ lowfat vanilla frozen yogurt, dark chocolate sauce) and a few Girl Scout peanut butter cookies.
• Personal Success:  the company had delivered Potbelly sandwiches, chips and cookies and I avoided all of those (and the pizza delivered in Finance) to stick to what I had.

 Thursday

• Breakfast (7:20am):  Whataburger (egg & cheese biscuit, hash browns and unsweet tea)
• Midmorning snack (10:00am):  1 dark chocolate kiss, small apple.
• Exercise (11:30am):  20 min elliptical (Lvl6), (forgot the situps and leg lifts), 3 sets each of [10 reps military press (57lb), 10 reps curls (25lb each arm), 10 reps shrugs (50lb), 10 reps arm lifts (20lb each arm)].
• Lunch (12:45pm):  1 cup shredded roast beef w/ beans and Rotel, 1/2 cup Mexican rice (mix, not homemade).
• Afternoon snack (2:30pm):  banana, apple, 100cal brownie, 1/4 of one piece of sheet cake
• Dinner (6:00pm): 1/2 of Chipotle burrito bowl (rice, onions, bell peppers, chicken, corn salsa, hot salsa, 3 Tbsp sour cream, 1/4 cup cheese, lettuce).
• Exercise (10:00pm):  50 crunches, 10 leg lifts
• Personal Successes:  (1) Completed my workout (minus the situps and leg lifts) though my workout buddy was unable to join me today.  (2) We had a birthday celebration in one of our departments, but I did not hang around for cake.  I waited until later when the cake was left alone and cut one of the inside pieces (without icing on the sides) into quarters and consumed one quarter of the piece of cake.  It gave me a taste without hitting me with a bunch of calories for taking a whole piece (especially my favorite corner pieces).

Friday

• Breakfast (6:15am):  Cheerios w/ FF milk, whole wheat English Muffin with 2 Tbsp peanut butter, banana
• Midmorning snack (10:00am): 100cal pack of Girl Scout cookies, 1 1/8oz bag of BBQ Baked LaysLunch (1:30pm): 6″ Subway Tuna sandwich with veggies, dijon mustard on whole wheat bread, 3 oz bag of White Cheddar Cheezits, 1/3 milk chocolate bar.
• Afternoon snack (3:30pm):  medium apple
• Dinner (7:30pm):  Chicken w/ Mustard gravy (this recipe replacing butter with olive oil and using fat free sour cream). roasted potatoes, unsweet tea, light strawberry ice cream.

Saturday

• Breakfast (10:30am):  Waffle with fat free vanilla yogurt and frozen blueberries, scrambled eggs with roasted potatoes and reduced fat cheese, fat free milk.
• Lunch/Dinner (4:00pm):  hoagie sandwich with roast beef, tomatoes and mayo, chips, light sour cream dip, (and then several many cookies, 5 doughnut holes, 2 brownies and a slice of apple pie)
• Dessert (9:00pm):  1 can of Pepsi and 1 scoop light chocolate ice cream with 4 peanut butter Girl Scout cookies.

Sunday

• Breakfast (9:00am):  scrambled eggs, 4 turkey sausage links, 2 slices of whole wheat toast with butter and blueberry spread, OJ.
• Lunch (3:00pm):  delivery pizza (4 slices), potato chips, 1 can of Pepsi.
• Evening snack (9:00pm):  large apple
• Personal Success:  Only had a small handful of M&Ms at movie today.

Monday

• Breakfast (8:00am):  Egg & FF Cheese &Toast sandwich (leftovers from yesterday’s breakfast).Late morning snack (10:50am):  banana
• Exercise (11:45am):  4 laps around office (about 1 mile) 40% running (16 min); crunches: 50; leg lifts:20; benchpress: 10 reps @ 95, 10 reps @ 105, 6 reps @ 125; pull-down: 10 reps and 8 reps at 52; butterfly curls: 6 reps @ 50lb, 4 reps at 40lb, pull-down to failure (50 reps @ gradually decreasing weight; dropped the weight one notch on the machine when I failed until I could do no more).
• Lunch (1:00pm):  2nd 1/2 of Chipotle burrito bowl from Thursday night, banana.
• Afternoon snack (3:00pm):  small apple, 1 pkg Oats N Honey granola bars, 1 dark chocolate kiss
• Late evening snack (6:30pm):  1 wine cooler, chips Dinner (7:30pm):  leftover Chicken w/ Mustard Gravy, leftover roasted potatoes w/ FF sour cream, baked okra, salad w/ tomatoes and avocados, 2pt WeightWatchers Fudge bar.

Tuesday

• Breakfast (6:30am): scrambled eggs, 2 slices of turkey bacon, two slices of whole wheat toast (1 w/ FF cream cheese), 16 oz FF milk.
• Morning snack (10:30am): banana
• Exercise (11:30am):  1 lap around office (about 1.4 mile) 100% running (5 min), we stopped due to a strong cold headwind; 20 min elliptical (Lvl6), figure 4 crunches: 35; leg lifts: 25; military press: 2 sets of 10 reps @ 40lb, curls: 3 sets of 10 reps @ 25lb; shrugs : 3 sets of 10 reps @ 50lb; arm lifts: 3 sets of 10 reps @ 20lb.
• Lunch (1:00pm):  Snickers Marathon protein bar (6 pts on WW)
• Afternoon snack (2:30pm):  small apple, 1 dark chocolate kiss
• Dinner (8:00pm):  Mongolian Grill (chicken, veggies, steamed rice, hot oil, sesame oil), unsweet tea.
• Evening snack (10:15pm):  1 chocolate chip cookie from McDonald’s