The Heart of a Champion

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Well, I am slowly getting over this "flu" bug and I'll be able to get to the gym today to workout, so I'm excited about that.

1/4/09 Food:
Cheerios with skim milk
Slimfast
Bowl of chicken noodle soup
Grapes

Obviously my food intake was super low yesterday, but that is from being sick with the flu and having to force myself to eat everything that I did. Every year I make a list of goals for the upcoming year, and this year I realized that almost all of my goals tie back to my weight. Everything is in my life has fallen into place...I have a great job, a great girlfriend, and an amazing family and group of friends. The only thing missing in my life is being able to be happy with how I look. I hate being fat and out of shape because it isn't who I am. SO, I am going to post a few of my most important goals that are related to my weight...

1. I am signed up to play in a basketball tournament on April 4. I refuse to play basketball when I am overweight, so having this tournament set in stone is a great motivating tool for me. I am also starting a basketball league in May and second league in June.

2. I am running a 10K on May 9.

3. I want to be able to fit into all of my suits and dress clothes.

4. I want to be able to wear all of my polo shirts by this spring/summer.

I have to stay motivated and not get discouraged when I think about how far I have to go...I just have to stay focussed on today, on eating healthy and on making to the gym everyday...one day at a time...
 
FOOD 1/5/09:
Slimfast
Cheerios with skim milk
Ham sandwich on whole wheat bread
Purple grapes
Green apple
2 small grilled chicken breasts
Small salad with a little FF italian dressing
Bowl of cheerios with skim milk
Green tea with equal
Some diet coke
Lots of water

EXERCISE:
20 minutes stairclimber
35 minutes treadmill (walking/running)
2.04 miles outside (walking/running)

Today was a good day food wise. I am getting over the flu and I was able to eat healthy all day. Exercise was good too...but I am just amazed by how out of shape I am. I am only able to do a fraction of the cardio that I used to be able to do. I can only run 5 minutes on the treadmill before I have to walk...it is very frustrating and discouraging, but I know I can't get caught up on it...I just have to push myself as hard as I can and I know with time I will improve my conditioning as the pounds come off. Sometimes I just get so mad at myself because I am the one who did this to myself...I ate all the pizza, cookies, etc. and I was the one who gave up exercising everyday. OK, enough ranting...I can't go back and change the past...I can only focus on the future and on getting myself back into shape. I keep telling myself to take this one day at a time....and today was a good day, so I can check that off the list. Now it is on to tomorrow...
 
Adam, glad to see you back on here and knowing you're still alive!! :)

Sounds like you are back on your game now..just keep working hard and you know the results will come! Forget what you've done in the past and move on, you have so much to look forward to and you know you can do it!

Keep us posted!!
 
By the way, you should put a ticker up so we can all monitor your progress and see how well you'll be doing :)
 
Thanks Logan, I appreciate the kind words. December was a rough month, but now I'm really ready to focus and regain my athletic body! I have committed to playing in a full court basketball tournmanet in April, so I no longer have the option of convincing myself to put off my diet and "start it next week". I am trying to only weigh myself once a week on Tuesday's. I weighed myself on 1/1 and was 244. I am going to weigh in again next Tuesday. I'm hoping to post a nice loss, and really jumpstart this weight loss effort. I'm a golfer and like your ticker...where did you get it at?

Today is off to a good start. I'm completely over the flu, so that is a good thing. After work I am rushing home to get to the gym and then catch the Michgan State game at7. Last night I grilled a bunch of chicken breasts for this week, so dinner will be chicken and some salad.

I will post my food and exercise for the day later tonight.
 
FOOD 1/6/09:
Slimfast
Small piece of marshmellow dessert
Ham sandwich on whole wheat bread
Yogurt
Apple
Yogurt
2 grilled chicken breasts, plain
2 small tomoatoes, raw, with black pepper
Small bowl of cheerios with skim milk
Lots of water
Some diet coke
Green tea with equal

EXERCISE:
20 minutes stairclimber
20 minutes treadmill (running/walking)

I didn't get in the longest workout, but my legs were a bit sore from yesterday and I had to make it home in time for the MSU tipoff!

It has only been a few days, but I already am feeling better...I have more energy, and overall, I just feel "healthier"...I just need to stay motivated and take this one day at a time. I know if I can post solid weight loss next Tuesday that it will really help with me staying motivated for the long term.
 
Today has been another good day for me...I am just trying to work my butt off this first week because I know it will be rewarding to post a big loss on Tuesday!

FOOD 1/7/09:
Slimfast
Green tea with equal
Ham sandwich on wheat
Yogurt
Green apple
Yogurt
Small bowl of cheerios with skim milk
2 grilled chicken breasts with homemade salsa (tomatoes, onions, jalopenos, lemon juice)
Bowl of cinnamon life with skim milk
Diet coke
LOTS of water

EXERCISE:
40 minutes on treadmill (run 5 min, walk 5 min, etc.)

I was really pleased with my workout tonight! I was tired after work, it was snowing hard and it took almost 40 minutes to get home, but I didn't hesitate about going to the gym. I can already tell that my running endurance has already improved after just 3 straight days of running. I'm steadily increasing my cardio, and will be adding in my weight training next week!

For the first time in a long time I really feel like I am in control of what I eat and that I am finally serious about getting back into shape. I still have a LONG way to go, but I stay motivated by thinking about my weigh in every Tuesday. I can't put off this any longer...I completely wasted 2008 and used "work stress" as a constant excuse to eat whatever I wanted and to blow off working out. I know it has only been a few days, but I am building this up one day at a time.
 
Today has been another good day......

FOOD 1/8/09:
Slimfast
Green tea
Turkey sandwich on wheat bread
2 yogurts (60 cal each)
Green apple
Yogurt (60 cal)
3 slices of turkey (25 cal each)
Small grilled chicken breast
1 cup of pasta with fresh tomatoes, onions and jalopenos
Bowl of cinnamon life with skim milk

EXERCISE:
50 minutes on treadmill (walking/running...running intervals were between 5 and 7 minutes)

I really already feel my endurancing increasing even after just 4 days. I know it is slow progress, but still, I am able to run longer and I am not feeling as sore the next day. I have been able to stick to my diet, and my cravings are getting less. I think my body is adjusting to the withdrawl of not eating pizza, McDonalds and chocolate ALL THE TIME! I am heading to Michigan State tomorrow for the game vs Kansas on Saturday. My plan is to workout after work before I leave, pack my dinner for the car, and only drink beer when I go out...no food...and light beer by the way! I am counting down the days until Tuesday....that is truly what I am losing for my motivation this first week!
 
Well, I had a good weekend at Michigan State...the game vs. Kansas was awesome. My only food downfall was dinner on Saturday night...we ate out at a Mexican restaurant and I had a pork burrito and chips & salsa. But I drank water, no beer. It was the only unhealthy food I ate this past week, so I wasn't too upset about it. I got right back on track Sunday morning.

1/12/09:
Slimfast
Green tea
Turkey sandwich on whole wheat bread
2 yogurts (60 cal each)
Small green apple
Whole wheat pita bread (100 cal) and 1 slice of turkey (25 cal)
Whole wheat pita bread (200 cal), 1 grilled skinless chicken breast, fresh tomatoe
Bowl of cereal with skim milk

EXERCISE:
45 minutes on treadmill (walk/run, 5 minute intervals)

I am excited to weigh in tommorrow!!! I know it has only been about a week, but I am already feeling better...I have a lot more energy and I'm settling into the routine of going directly to the gym after work. Last week I made it to the gym 6 out of 7 days so I was happy about that. Currently my goal is to make it to the gym 6 days a week, and take a day of rest if my body needs it.

I know I still have a long way to go, but I have to start somwhere right? I'm not magically going to go from 244 to 165...it is going to be a steady process. So, I'm just going to continue to focus on one day at a time, and to concentrate on my weigh in every Tuesday. I know posting a solid loss each week will propell to the next week and I eagerly await the point where I start to see a difference in how my clothes fit, etc.
 
Well, today was my weigh in, and I weighed in at 236, which means I lost 8 lbs this past week. I'm really happy about that number, I worked hard this past week, and aside from the burrito and chips & salsa on Saturday night, I didn't eat anything unhealthy. I still have a LONG way to go, but I am just trying to stay focussed on the current week and I know the end result will eventually come. So, now it is on to week #2 and hopefully I can post another solid lost next Tuesday.

Lunch today consisted of 2 pizza slices and 1 breadstick, which definately was NOT on my diet plan. I met with my realtor today to look at a house, and after he asked if I wanted to grab lunch...so we went to a little italian place that had a pizza lunch buffet. I ended up having only 2 slices, which wasn't good, but it's not the end of the world. Especially considering normally I would eat an entire medium by myself! Pizza is my FAVORITE food in the whole world, so to only have 2 slices...that's an acomplishment for me!

1/13/09
FOOD:
Slimfast
Green tea
2 slices of pizza, 1 breadstick
Whole wheat pita, 1 slice turkey (125 cal)
Whole wheat pasta with shrimp, no sauce (433 cal)
Bowl of cereal with skim milk (187 cal)

EXERCISE:
50 min treadmil, walking/running combination (about 5 min intervals)
 
Well, Wednesday I had a business trip to Chicago, and being stupid, I decided to drive rather than take the train or fly. Well, it took over 5 hours to get there and over 6 hours to get home. What a day!

1/16/09 FOOD:
Slimfast
Green tea
6" chicken breast on wheat from subway, no sauce, lots of veggies
Yogurt (60 cal)
Green apple
Whole wheat pita with 1 slice turkey (125 cal)
1 cup whole wheat pasta, 20 small shrimp, tomato
Bowl of cereal with skim milk
Diet coke
LOTS of water

EXERCISE:
45 minutes on treadmill (walking/running)

I didn't get in as long of a workout as I wanted to, but my shin started to hurt, so I didn't want to push it too much. I have been icing it, so hopefully it feels better today when I workout!

So, Thursday's food............well, I ate healhty ALL day, had a great workout, and got home from the gym, and I started craving pizza. Now, pizza is my FAVORITE food and there is a great little italian restaurant right by my house that makes this great pizza with fresh garlic...if you like garlic, it is sooo good. SO, I start playing mind games with myself...."Adam, you lost 8 lbs last week, your next weigh in isn't until Tuesday...you can have some pizza"....so, I ordered a medium, and ate all of it, except for 2 pieces.

The second I was done with this pizza, I felt so awful with myself. I don't know why I think food will make me feel good when instead, it makes me feel awful for not following my diet. WHAT FEELS THE BEST IS RESISTING TEMPTATION AND STEPPING ON THAT SCALE AND SEEING A LOSS!!!!!!!!!!! I know that I have to post my "downfalls" becuase I know this isn't going to be the only time I knock myself down. But, I refuse to stay down, I have to get right back up and stay on track.

I will reach my goal of 165, I don't care how far I have to go, how many hours I have to spend in the gym, and how hard it will be to resist foods that I crave. It is hard to break these bad habits I formed, but I will. Failure is not an option. I just keep telling myself that over and over again.

So, I'm focussed on this Tuesday. My goal is to make it through this weekend without breaking my diet. I CAN DO THIS!!!!!!!!

Ok, enough rambling!
 
You can do it! We all fall off the wagon once in a while, you just need to make sure you got right back on afterwards. Next time you're having a bad craving drink a glass of water and wait 30 minutes. Really think about the repercussions of eating what you know you shouldn't be. Doing this I've found I can convince myself to stay on track, just a matter of will power!

Good luck, and congrats on the huge loss for your last weigh in
 
Thanks Conkel, your advice makes perfect sense....I really am focussed and even when I fall off track, I am going to get back on track.

Well, I had a good day today...I weighed in this morning at 233, so I lost 3 lbs this past week. I am happy with that, but it should have been a lot better....I had a great week through Saturday night, but I struggled Saturday night through yesterday. I can't dwell, and I am hoping to have a great loss next Tuesday!

1/20/09 FOOD:
Slimfast
Green tea
6" chicken breast from Subway on wheat, lots of veggies
2 yogurts (60 cal each)
Apple
1 pita, 1 slice turkey (125 cal)
2 pitas (200 cal), 1 grilled chicken breast, 1 tomato
Bowl of frosted flakes with skim milk

EXERCISE:
20 minutes stairclimber
55 minutes treadmill (walk/run 5 minute intervals)

Well, here is to a new week and hopefully I can get my fat butt under 230 by next Tuesday!
 
Well, my "shin" still hurts...I didn't run yesterday but was back to running today, but I had to cut it short because the pain got worse. SO FRUSTRATING! I think I am going to take a couple days off from running and focus on other forms of cardio that are low impact.

1/22/09 FOOD:
Slimfast
Small coffee with skim milk
Turkey sandwich on wheat
2 yogurts (120 cal total)
Apple
1 pita, 1 slice turkey (125 cal)
1 cup whole wheat pasta, 2 small grilled chicken breasts
Bowl of cereal with skim milk

EXERCISE:
20 minutes stairclimber
20 minutes treadmill (walk/run)

I'm just trying to stay focussed and not let this "injury" get me down. I'm hoping that taking a couple days off from running will do the trick.
 
Well, yesterday was a pretty good day food wise...I went out to eat at Chipotle and got a chicken burrito without cheese or sour cream...so tortilla, rice, chicken and salsa. And also had some chips and salsa. It was soooo good, and even though it wasn't the healthiest meal ever, not having the cheese or sour cream helps.

I took the day off from the gym yesterday and today my shin was really feeling good at the gym. I was able to do 65 minutes on the treadmill, so I was happy about that.

FOOD 1/23/09:
Slimfast
6" turkey on wheat from Subway (no cheese, no sauce, lots of veggies)
Bag of baked lays from Subway
Yogurt
Apple
Wheat pita, 1 slice turkey (25 cal)
Chicken burrito (tortilla, chicken, rice, and salsa)
Chips and salsa
Bowl of non-fat ice cream (1/2 cup = 90 cal)

EXERCISE:
None

FOOD 1/24/09:
Slimfast
2 wheat pitas (200 cal), 2 slices turkey (50 cal), tomato
Bowl of cereal with skim milk
Dinner tonight?????

EXERCISE:
20 minutes stairclimber
65 minutes treadmill (5 min run, 5 min walk)
 
Today was another good day...my shin still feels better and I was able to do 60 minutes on the treadmill. I'm excited about my weigh in on Tuesday.

FOOD 1/25/09
Slimfast
2 whole wheat pitas, 2 slices turkey
Bowl of cereal with skim milk
Whole wheat pasta, grilled chicken breast
Bowl of cereal with skim milk
Bowl of ice cream (non-fat, 1/2 cup = 90 cal)

EXERCISE:
20 minutes stairclimber
60 minutes treadmill (5 min, 5 walk)
 
Today has been a good day, and I'm excited for my weigh in tomorow...go BLUE TEAM!!

FOOD 1/26/09:
Slimfast
Ham sandwich on wheat (190 cal)
Banana
Orange
Yogurt (60 cal)
Wheat pita, 1 slice turkey (125 cal)
1 cup whole wheat pasta, grilled chicken breast
Bowl of cereal with skim milk
Banana

EXERCISE:
10 minutes stairclimber
65 mintues treadmill - 5.15 miles (combination of running/walking)

Well, I had a good workout tonight and for the first time, I feel like my endurance is slowly improving. My weigh in is tommorrow, so I am hoping for a 3 lb loss which would put me at 230.
 
Well, I weighed in this morning at 229, which puts me under 230! YAY for that. My goal was to be under 230 by the end of January, and I reached that with a few days to spare. So, I'm down 15 since the beginning of January, so I feel like I am off to a good start. I still have a long way to go, but I'm focussed on this. Finally!!!

FOOD 1/27/09:
Slimfast
Green tea
Ham sandwich on wheat bread (220 cal)
2 yogurts (120 cal total)
Banana
Wheat pita and slice of ham (130 cal)
Chicken burrito (tortilla, rice, chicken, salsa...no cheese or sour cream)
Chips & Salsa

EXERCISE:
65 minutes on treadmill...5.30 miles...running/walking
 
1/28/09 FOOD:
Slimfast
Ham sandwich on wheat (190 cal)
Banana
2 yogurts (120 cal)
Wheat pita with turkey (125 cal)
1 cup whole wheat pasta, small chicken breast
Bowl of cereal with skim milk
Bowl of ice cream (non-fat, 90 cal per 1/2 cup)

EXERCISE:
15 minutes stairclimber
65 minutes treadmill...5.40 miles...running/walking combination

Well, another day down, and it feels good to almost be to February. I am really staying motivated, and I feel like the changes I am making are starting to feel easy to follow, and my cravings for fast food, etc. are decreasing every day. My goal is to be under 200 by the time I go to Houston on March 18...so 29 lbs to go and I am focussed on that!
 
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