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Cupcake Temptation

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saevel25

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It's Monday, start of a new week and start of me losing my weight. So I'm pumped to get started.
Fate decides to play its tricks on me today as I walk into work there are cupcakes in the kitchenette area. :pound: That is just cruel. I am proud of myself, I resisted the cupcakes. Here is a summary of my day. 

Food
Breakfast

  • 3 eggs scrambled = 286 (22 fat, 20 protein)
  • 3 slices turkey bacon = 90 calories (5 fat, 18 protein)
  • 1 bagel w/ cream cheese = 330 (47 carbs, 9 fat, 10 protein)
  • Medium Coffee = 70 (15 carbs, 2 fat, 1 protein)

Lunch

  • Cheeseburger, 1/3rd lb ground beef w/ cheddar cheese = 620 calories (29 carbs, 34 fat, 48 protein)

Dinner

  • Chipotle double chicken  bowl = 950 calories (94 carbs, 30 fat, 80.5 protein)
  • Pumpkin Chai Ale = 185 calories (16 carbs, 6.5% Alc)

Total - 2531 (200 carbs, 102 Fat, 177 protein)

I was a little heavy on the carbs and fat and not enough on the protein. Not bad for the first day. I can probably cut back if I didn't do the rice in the Chipotle bowl. Also, the beer was probably not helping. It was my last one in the fridge.  I could probably ditch the bagel as well. 

Exercise
Today I did 35 minutes of working out with 15 minutes of stretching. I found my legs are not really use to running anymore. My left shin and right calf were not very happy with me. I ended up doing mostly walking up an incline. Got to build back up to what I was able to do previously. 


Treadmill: 20 minutes, interval of running and walking on an increasing incline. 
Circuit Weight Lifting for 15 minutes

  1. Body Weight Squats, 25 w/ 30 second hold on the last
  2. 40 lb straight leg dead lift
  3. 90 lb pull down
  4. 25 lb each hand dumbbell chest press
  5. 20 lbs each arm shoulder raise
  6. 1 minute plank, 45 second side planks
  7. Side, Forward & Back leg lifts

15 minutes of stretching. I typically just start with the legs and work my way up. 

Seated Groin Stretch

Image result for groin stretch

Hamstring Stretch

Hamstring Stretch leg straight ahead

Image result for Hamstring Stretch V

Quad stretch lying down

Glute Stretch 

Image result for lying glute stretch

Piriformis muscle stretch 

Oblique Stretch

Abdominal stretch 

Image result for CObra Pose

Hip flexor and groin stretch

 

Back stretch

Outer Thigh Stretch 

 It's hard to estimate how many calories I burned. The treadmill had me at 220 calories and the circuit stuff probably added another 70. I would say somewhere around 300 is a good estimated. Compared to sitting at a desk which probably burns 70 calories in that 45 minutes. 

Then after work I went and played 7 holes, I skipped two because I would be stuck behind two groups and darkness is now making it harder to even fit 9 holes in. I probably burned like 200 calories. 

Probably around a 325 more calories burned compared to a normal time of sitting around. 

From the entry blog I had a sedentary calorie limit of 3220 + 325 = 3545 calories - 2530 = 1000 calorie deficit

 

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What a great goal!  Here lately its seem so much harder for me to want to work out ... I am blaming getting dark sooner ... that's may story and I am sticking to it.

 

Wish you all the best in journey! 

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That's a great start. I need to get going again as well. I Put on some weight these past few years. To mix it up try a half a whole wheat bagel or as weird as it sounds a cup of brown rice. Try the eggs over the rice with a bit of cheese for a something different. Lunchtime throw in the tuna salad wrap on occasion or a salad with blue cheese avocado and tomato and a vinnegrette dressing. Dinner there is a thousand ways to make skinless boneless chicken breasts and veggies. Cottage cheese is a great filler snack that is low cal and decent protein.

get some new cross trainers as well if have not already, might help the shins and calves a bit

Good luck!

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Good luck Matt!

Avoiding certain temptations gets easier over time. Hardest is during the first couple weeks but once it becomes routine and you start to see changes, you realize the cupcake just isn't worth it. And since you're tracking calories/macros you can have that cupcake if you really want it, just have to budget for it or save it for a cheat day. Just keep the cheat days to once every month or so.

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Corporate America - tough to resist food temptations there. Too much food. Mostly too rich in something whether it be portions, sugar, salt, fat or some combination of those. 

Unless you work for weight watchers. :-)

Edited by nevets88

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Good luck Matt!

Avoiding certain temptations gets easier over time. Hardest is during the first couple weeks but once it becomes routine and you start to see changes, you realize the cupcake just isn't worth it. And since you're tracking calories/macros you can have that cupcake if you really want it, just have to budget for it or save it for a cheat day. Just keep the cheat days to once every month or so.

Thanks Mike. Good advice there. I remember giving up Pop (soda) for the first time. There was withdrawal symptoms where I would get headaches and cravings. Nasty stuff we put in our bodies.

I plan on having my cheat day every once in a while. Luckily I don't believe in the Saturated Fat myths so I tend to eat some good tasting food ;) 

Corporate America - tough to resist food temptations there. Too much food. Mostly too rich in something whether it be portions, sugar, salt, fat or some combination of those. 

Unless you work for weight watchers. :-)

Yep. Some little tips. Low Fat = High Sugar ;). It's sad that we allow companies to engineer food that makes us want to crave it more. 

That's a great start. I need to get going again as well. I Put on some weight these past few years. To mix it up try a half a whole wheat bagel or as weird as it sounds a cup of brown rice. Try the eggs over the rice with a bit of cheese for a something different. 

Good luck!

I hate whole wheat stuff. The texture always sucks. Except for brown rice. I actually like that. I've had rice in an omelet before. It's pretty tasty. Also putting rice in a salad is a good trick as well. Adds a nice texture contrast. 

 

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Good luck!  Weight loss is a never ending battle as I having been waging my war for 15 years.  When I was in my early 20s, I could eat as much as I wanted and never have to worry about gaining a pound.  Now, if I think about having a chicken wing, I gain 3 pounds.  I love to see people succeed as it shows me that it is possible!  I'm rooting for you!

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My cholesterol is fine ;) 

Thanks Mike. Good advice there. I remember giving up Pop (soda) for the first time. There was withdrawal symptoms where I would get headaches and cravings. Nasty stuff we put in our bodies.

I plan on having my cheat day every once in a while. Luckily I don't believe in the Saturated Fat myths so I tend to eat some good tasting food ;) 

Yep. Some little tips. Low Fat = High Sugar ;). It's sad that we allow companies to engineer food that makes us want to crave it more. 

I hate whole wheat stuff. The texture always sucks. Except for brown rice. I actually like that. I've had rice in an omelet before. It's pretty tasty. Also putting rice in a salad is a good trick as well. Adds a nice texture contrast. 

 

Ha-ha.  Yeah, whole wheat isn't always the best.  I like the brown rice.  Brown rice and steamed broccoli is actually a perfect breakfast combo.  I have not put rice in my salad but I do make a different kind of salad that is either couscous or quinoa as a bed, two big tablespoons of hummus, diced up cucumbers, diced up tomato, diced up avocado, Gorgonzola cheese, toasted sesame seeds and Greek vinaigrette dressing.  It is especially good on a hot summer day for a refreshing lunch or dinner and very filling.  I try and eat vegetarian during lunch to cut back on all the meat consumption, help the arteries and cholesterol out.  Only a few types of turkey bacon I like, rather go with the real stuff that is uncured with preservatives so its not so unhealthy.  Of course, you could always save that type of bacon grease and then use it to cook your turkey bacon in.  :)

@mvmac said it right the first few weeks are always the worst. I remember too when I was really working out and had to watch every calorie I ate, after getting past the hump your body doesn't miss simple sugars at all.

Reading this, I think I am going to try and start again myself, maybe this week or maybe next, but definitely soon.  I need to drop 30 pounds, sure it will help with my flexibility and golf game.

 

Edited by Gator Hazard

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