August 27

Today's Vitals
Weight: 218.7
Fat: 32.0% (68.1 pounds)
Sleep:  7 hours (12-7:30or so)

Previous Weekend Results
Workout:  No;
Breakfast: Builder Bar
Lunch: Salad Europa
Snack: Yogurt/granola
Dinner: Taco
Fruit:  No
Soda:  No
Alcohol: No

Notes and Thoughts:

Pretty good day. Eating lunch made it much easier.  Dinner was OK...not great.  Tacos and chips but still not much.

August 26

Today's Vitals
Weight: 218.1
Fat: 29.9% (65.5 pounds)
Sleep:  5 hours (2:30-7:30 or so; Buck)

Previous Weekend Results
Workout:  No;
Breakfast: Builder Bar
Lunch: Salad Europa
Snack:
Dinner: Cereal and Toast
Fruit:  No
Soda:  DC train
Alcohol: No

Notes and Thoughts:

Ate big salad for lunch and felt good.  DInner was real food too.  Drank a lot of liquid through out day also.  A good diet day, but no better thanothers.  Weight drop part of culmination of lots of good days and decisions.

Need to sleep better...

August 25

Today's Vitals
Weight: 219.9
Fat: 29,2% (67.5 pounds)
Sleep:  5 hours? (1:30-6:30 or so)  buck!

Previous Weekend Results
Workout:  No;  Hammy Hurting
Breakfast: Builder Bar
Lunch: none
Snack: 1 builder bars
Dinner: Sushi/chick rice
Fruit:  No
Soda:  Yes, DC
Alcohol: No

Notes and Thoughts:

Busy day at work, SFX complaint and Pam/Lisa.  And then at night...Buck.  Good diet day

The challenge will be next week, in Kiawah.  Slow and steady wins the race...

August 24, Monday

Today's Vitals
Weight: 228.8
Fat: 30.8% (67.5 pounds)
Sleep:  7 hours (12:30 - 7:45 or so)

Previous Weekend Results
Workout:  Nada...hammy
Breakfast:
Lunch: Soup at Whole foods;
Snack:  GRANOLA
Dinner: Mexican Food, Swordfish
Fruit:  No
Soda:  No
Alcohol: Fri Night (Yes) and Sat Night, (Little too much); Sunday night wine no....

Notes and Thoughts:

An OK weekend, not great, not a disaster.   One step at a time, one brick.

August 22, Saturday

Today's Vitals
Weight: 219.7
Fat: 32.5% (70.5 pounds)
Sleep:  9.5 hours (10:30-7:30, with 3:30 break)

Previous Results
Workout:  No;  Hammy Hurting
Breakfast: Builder Bar
Lunch: Salad at Europa
Snack: Kind Bar
Dinner: Grilled chicken beast, twice potato, Tom/moz. aspar
Fruit:  No
Soda:  DC in morning
Alcohol: Yes, 2 glasses wine

Notes and Thoughts:

Much better diet day.  I ate, felt much better.  Very busy at work with TIA settlement, but still, this felt better.  I was exhausted at night, but that was because of previous poor sleeping and food issues.  Much better business plan...

August 21, Friday

Today's Vitals

Weight: 219.6
Fat: 30.7% (67.4 pounds)
Sleep:  5 hours (2:30-7:30)

Previous Day's Results
Workout:  No
Breakfast: Clif bar
Lunch:   Chick Breasts, couscous at Partner lunch
Snack:  Kind Bar
Dinner: Shrimp rice
Fruit:  No
Soda:  Yes DC breakfast
Alcohol: No

WEEKLY GRADE: B+. A no food week.  While that helps the scale it is zero fun and cant imaginer a good way to do it.  I simply must eat mire, drink more.  Nighttime headaches are zero fun.Solid effort, nothing exceptional, no messups.  Not a lot of exercise, but felt a little drained. Six down, 18 to go.

Notes and Thoughts: 

Busy at work, and didn't eat much.  Not very solid nutrition diet.  Felt like I was fasting for Ramadan

August 20

Today's Vitals
Weight: 220.0
Fat: 30.3% (67.6 pounds)
Sleep:  6 hours (2-8or so)

Previous Weekend Results
Workout:  No;  Hammy Hurting
Breakfast: Builder Bar
Lunch: none
Snack: Kind Bar
Dinner: Late cereal and Toast almond butter
Fruit:  No
Soda:  DC in morning
Alcohol: No

Notes and Thoughts:

Kind of a no-food day.   Only ate late.  Not a great idea, nighttime headaches.  Scale was good this morning, but that isn't a business plan.

Late night mirror look was depressing.  On other hand, I can feel a difference in clothes.

I am reminded of need to both not be overweight and to exercise for long term health.  10 years, 20 years from now.

August 19

Today's Vitals
Weight: 221.7
Fat: 32.0% (72.5 pounds)
Sleep:  7 hours (12:30-2; 2:30-8or so)

Previous Weekend Results
Workout:  No;  Hammy Hurting
Breakfast: Builder Bar
Lunch: none
Snack: 1.5 energy bars
Dinner: Steak, potatoes, salad, beans, cupcake (Cece birthday)
Fruit:  No
Soda:  No
Alcohol: No

Notes and Thoughts:

Cece birthday dinner.  Delicious, but over budget. Not a bad day though.

The challenge will be next week, in Kiawah.  Slow and steady wins the race...

August 18

Today's Vitals
Weight: 221.3
Fat: 31.9% (70.5 pounds)
Sleep:  6.5 hours (1:30 - 8 or so)

Previous Weekend Results
Workout:  No;  Hammy Hurting
Breakfast: Builder Bar
Lunch: Salas (Teleon)
Snack: Clif Bar Organic
Dinner: Chick breast/Rice
Fruit:  No
Soda:  Yes, DC Lunch
Alcohol: No

Notes and Thoughts:

Good diet day, Lots of sodium leaving the body.  Taking out garbage, saw the possum and jumped; wrenched my knee.  Not good.

The scale, though is encouraging.  Keep the path.  Clow but sure, make good choices.

August 17, Kiawah Post Game Wrap up

Today's Vitals
Weight: 225.3
Fat: 31.8% (70.7 pounds)
Sleep:  5 hours (2:30 - 7:30 or so)

Notes and Thoughts:

Kiawah Island was a push.  Not Bad, not good.  I ended up running on Sunday, on the beach, about 5.4 miles.  Felt fine, but a little tight.  Monday, tightness, but then played golf, no big deal.  Monday night, in Charleston, at Husk, oh boy, it HURT again.  A lot, mainly walking around town.  Advil, and Tuesday was Ok.  Golf on Thursday, no more pain or running.  Stretching yes, not running

Diet wise, trip was Ok. Note bad, not good. Nothing grotesquely over the top or noticeable bad days.  And alcohol held really in check.  Two rounds of golf, one beer.  Even at night no more than 2 or 3 and zero hangover effect.

I really, really do not miss the hangover effects.  I haven't felt in a while now, and cant say I miss it one bit.

Review on FIRST PHASE:

So after Phase One, Weight Loss is about 10 pounds over 6 weeks.  That is very very fine result.  No blow ups, not falling off wagon, and I FEEL good. That is really what I like best and want to remember.  I am sleeping better.  Feel better.

Next Phase lasts until Dunlap's wedding.  GOAL is 215 when I return; 212 on departure.

August 6, Pre- Kiawah

Today's Vitals
Weight: 221.0
Fat: .% (67.8 pounds)
Sleep: 4 hours (3:30 - 7:30 or so)

Previous Weekend Results
Workout:  No, resting hammy
Breakfast: QuestBar
Lunch: Salad, Fresh & Co. (meh)
Snack:
Dinner: Hamburger on toast
Fruit:  No
Soda:  DC at breakfast
Alcohol: No

Notes and Thoughts:

A good diet day and after several days of eating little scale moved.  While I am happy about the number, I also know it is a temporary place.  But still, lower is better.

Now it is off to Kiawah.  Good choices, limit alcohol.

August 5

Today's Vitals
Weight: 223.0
Fat: 29.95% (67.6 pounds)
Sleep:  7 hours (12:30 - 7:30 or so)

Previous Weekend Results
Workout:  No;  Hammy Hurting
Breakfast: Yogurt/granola
Lunch: none
Snack: Baked lays
Dinner: Sushi (Haiku)
Fruit:  No
Soda:  No
Alcohol: No

Notes and Thoughts:

Kind of a no-food day.   Hamstring felt MUCH better, but taking time off from running so I can be in shape for Kiawah.

The challenge will be next week, in Kiawah.  Slow and steady wins the race...

August 4

Today's Vitals
Weight: 223.8
Fat: 29.9% (69.5 pounds)
Sleep:  7.5 hours (12:15 - 7:45 or so)

Previous Weekend Results
Workout:  No;  Hammy acting up
Breakfast: Quest Bar (yuck)
Lunch: Salad (Europa)
Snack:
Dinner: Chicken white rice; pretzels
Fruit:  No
Soda:  DC with breakfast
Alcohol: No

Notes and Thoughts:

Hamstring was super tight and I limped around.  Diagnosed as tendinitis.  Feels much better this morning (Aug 04).

Slow and steady with good choices.  Keep eyes on the prize and small changes add up over days and weeks.

August 3, Monday

Today's Vitals
Weight: 225.3
Fat: 30% (67.5 pounds)
Sleep:  4 hours (3:30 - 7:45 or so)

Previous Weekend Results
Workout:  Saturday run up BRP;  then super tight right leg
Breakfast:
Lunch: Soup at Whole foods;
Snack:  GRANOLA
Dinner: Mexican Food, Swordfish
Fruit:  No
Soda:  No
Alcohol: Fri Night (Brashears) and Sat Night, (Duran Duran and 3 beers); Sunday night wine with Abby'dinner.

Notes and Thoughts:

An OK weekend, not great, not a disaster.  The Saturday run though, really tightened up my right calf and hamstring.  Hurts to sit into a catchers stance.  Resting it, but sheesh not good.  ATe some birthday cake and it was gooood.

The diet though is the key.  Couple times this weekend I saw a reflection and thought...ugh what a belly.  I filmed myself swinging golf club and...that is evidence.

Taking positive steps forward...that is the key.  One step at a time, one brick.