Weight Loss and exercise

This is yesterday. It actually came in at 2063; I forgot about a cheese plate appetizer at dinner and logged it this morning. Probably going to have a low number of steps today. I am at 3239 and just home from the long drive. I did do 45 minutes of elliptical this morning and got my HR up to around 150 a couple of times and 140s most of the time. The machine claimed I burned over 400 calories, but I am not logging it.

I ate a bit heavy at breakfast and lunch. Both were buffets with lots of fruit. I only have 326 calories left for dinner and any snacks. May go over or roll forward. I will weigh Tuesday and see how this shakes out. I actually don't expect to see much of a bump.

And today...

3388 steps at this point, but including 45 minutes of elliptical. Nothing logged.

1623 calories. If I eat anything else, I will roll it forward to tomorrow. Even though it is early, there is a good chance I won't eat more. I am beat from the trip.

EDIT - When my wife came home from the grocery store with bananas that will need a few days to ripen, I talked myself into a little candy rolled to tomorrow because I won't have a banana with breakfast in the morning. My sweet tooth is getting a little too active after the high sugar day Saturday. It didn't help that my son gave us a big bowl of candy he has been avoiding eating. It is mostly fun size and minis and has lots of my favorites. Hopefully a more normal work week will help.

Since no exersize, my target is my baseline of 2090 calories. I have consumed 2072 calories. Now let me go through a check list. I weighed myself today. I was careful that I entered the foods I had today, making sure the calories are as accurate as possible. This includes measuring accurately what ingredients that went into a meal. I also made my target.

In order to do this in part, I carefully calculated the calories for a 1/4 cup of trail mix. This turned out to be 245 for a quarter of a cup. I have been going by this generic trail mix on MFP that includes all the ingredients of my mix. Boy is this way off. So I have adjusted the calories accordingly.

My leg still hurts allot. I think I must of pulled a muscle. I hope my tendons and ligaments there are OK. So I will not be doing any exersizing in the very near future. I still walk down and back up my street which is maybe 600 feet by taking baby steps. I do not record this as an exercise. If my leg continues to hurt this way near the end of the upcoming week, I will contact my doctor.

@UpDownAround: You appear to eat allot of small stuff through the day. I am thinking of getting a couple bananas, and something like a cantaloupe or better yet a honeydew melon if I can find one.

Resting the leg seems like a good idea. Maybe heat and/or ice will help. Staying active is the long game; sometimes you will need to take breaks from it to let something heal.

I love honeydew. My guesstimate ate a salad bar actually includes some; I just logged it all as cantaloupe. I don't know if this is regional, but one issue I have with honeydew is I can find about 10 ripe cantaloupes for every ripe honeydew at local grocery stores.

I don't make up a batch of trail mix; that would just be too tempting. I usually weigh out some pecans (my nut of choice), zero the scale, weigh some raisins, zero again and add chocolate chips. Sometimes just the nuts and raisins. 10g of nuts and 20g of raisins is ~160 calories and just over 1 oz. If I nibble at a fun size candy bar (that missing chocolate) as I eat it, it comes up pretty close to 245 also.

I weighed this morning; 157.6. My scale only reports even tenths so I couldn't be any closer to the center of my range. I decided to go a head and move back the late snack to yesterday and let it be over. I really don't have much of anything to make up for. The unlogged elliptical burn was close to my overage for the weekend and the other walking was probably enough to spread across the two days as the needed unlogged activity.

My weight is 175 today. This will be another no exersize day. I think I have injured my leg by not moderating my exercise where I do not walk hard every single day. There needs to be a recovery period. I think I will walk hard maybe twice a week. The other days I will be endurance walking. This to me is using a slower moderate pace for a longer distance. I should also take a couple days off every week. Also I understand warmup is important too. I remember reading somewhere a great many years ago that muscles (or their tendons?) can be injured if there is no warmup period. Let’s see, a power walk day, followed by an endurance walk and then a day off. That sounds good. The seventh day is my choice. Maybe a brisk walk around the townhome complex.

This injury should of come as no surprise. I usually take things too far past what would be considered a more reasonable limit. I will stretch my legs every day for the time being until my leg is better even though it may be for only about 500 feet. By the way, pecans have been my favorite nut ever since I was young. I have not had pecans for a long time.

My love of things pecan can easily get me into calorie trouble; 14g (which I should have said instead of 10g in earlier post) is about 100 calories to begin with but I also love pecan pie (500+ calories a slice), pralines, candied pecans and butter pecan ice cream.

I thought about it more and decided to go ahead and increase my goal to 1700. I think that is still a slight deficit and I am right at the middle of my range, so a very slow trend down would be okay. If it's a quarter pound a week, it would take 10 weeks to hit bottom and need to adjust. If it's a half, the 5 weeks. I think it is somewhere in between. The wild card is exercise.

I weighed 156.6 today.

I had coke this morning at 90 calories a mini pizza for lunch that had 360 calories a sandwich that had 285, 3 eggs that had 210 and a pack of juicy drop taffy that had 250 calories.

Total it was around 1,200 calories.

13371 steps. Logged 8273 (4.3 miles) with mmw, which gave me 466 fantasy calories and I edited that to 300.

1999 calories. A lot of it was candy; that bowl of treats my son gave us needs to go away. The little Reese's bunnies from Easter are 50 calories each, which would make a great little snack if I would exercise a little more control and just have one. The calorie goal (2000) seems like too much, but I will see what happens. I ate his much a lot when I stayed at 160 and I am only a couple of pounds lower. I will weigh in the morning.

I made a whole 1321 steps today. Whoop Whoop. I certainly broke records this time. Anyway, I did not exersize today, even though my aching legs tell me that I did. They still hurt allot, but I did walk 400 steps to stretch my legs. This together with grocery shopping, and a visit to get a MRI done, all of this may have just exaspirated my pain. Let’s see how bad it is tomorrow.

Anyway, getting back to the topic, I have my baseline calories as my target calories. This is 2090. I have consumed 2142 which is an overage of 52 calories. This is not too bad. However, in order to get my calories up to that point, I will have to eat another quarter cup of my world famous trail mix. I am stuffed right now. I guess as problems go, this is not too bad.

I weighed 167.0 this morning, down about a half pound from yesterday. Meaningless to some degree since real changes take several days and I ate a lot of calorie dense foods yesterday. If you overeat calorie dense foods, the next day you can actually be lower because it isn't a surplus of food in your system; it's a surplus of calories that will cause surplus food over the next few days to become fat. I am not really worried about that happening though. I really need to get over my anxiety about eating too much and gaining. That's why i lost the extra few pounds; it is more than okay to gain back to 160 and then lose again. I would still be 4 pounds under my true max at the peak. But it is really unlikely that my level of eating is going to cause that. Intellectually, I know this but it still spooks me when I eat more that 1900 or so calories.

@UpDownAround I can understand the paranoia. A few days ago, my weight was 183. This is when I started to become paranoid since I weighed this amount two days in a row. Now I am back to 175.

I still weigh 175. This morning my leg feels a bit better. I think I will not “stretch my legs” until this evening. After today’s activities, my leg may not be ready for this. I am going to have French toast this morning. This is one of my favorites. For lunch, I am thinking about tuna fish sandwiches. Another of my favorites. For dinner, I may have a hearty calorie high tomatoe soup and a grilled cheese sandwich. I may not be able to eat all of this at once. This works out to a one hundred calorie overage. I can go with this.

This time I will reduce the tomatoe soup by cooking it on the stove. I want to reduce it by at least a quarter before adding in the heavy whipping cream. That hearty tomatoe soup by Progresso tastes really good. It “speaks” to me. It says to me that I need to add in some extra calories provided by the cream. So there you have it. Another food item successfully made calorie rich by me.

PS I have been known to add in a whole stick of butter to an already rich gravy sauce and then cook the chicken in it. Yum! I cannot imagine the calories in the gravy alone.

I weighed 156 exactly today. Luckily I’m not gaining from the med. because there’s no way In hell you can gain weight on 1,200 calories a day. It’s just not how things work. I think my weight went up because of all that walking. The person I was with also gained weight but her weight also went down today.

Today in the morning I had a regular size can of Vanilla Coke at 150 calories. for lunch I fixed fries and chicken nuggets in my air fryer. That had 180 calories for the fries and 270 calories for the chicken nuggets. Around 3:30 I had a London broil deli meat sandwich. It had 285 calories. For dinner I had 3oz of pot roast and 3oz of vegetables. I have no idea how to calculate pot roast. Which is why I hate having it for dinner. I put it at 300 calories. 200 calories for the beef and another 100 calories for the vegetables since there was a small potato in there.

Total my calories were at 1,175 calories. I really have no idea about the pot roast. I may be way under. I might have a couple pieces of Now And Later. Right now I’m not very hungry.

A whole 335 steps taken today. This is not missing a zero. This leg of mine is preventing me from getting any exersize at all. It is hurting right now even though I have to get to the grocery store. Anyway, my target is my baseline calories of 2090. I have consumed 2204 calories. This overage is manageable. I do not want to lose any more weight.

My watch is not working with its app, so if I forget to look at it late at night, I lose the number of steps. I know it was not far below 8000 from seeing it earlier. I logged about 3900 and then edited the burn from around 250 to 150.

I consumed 2100 calories, which is 250 over my goal for yesterday. I let myself have a little more candy late than I should have. I was going to roll it forward,but I figured I have room and I have been losing faster than my bump up of 100 a few days ago is likely to fix anyway. I may change my mind later today/tonight and roll it forward; I will paddle tonight and usually burn a lot of calories. I am going early for an extra hour since I missed last week and didn't do any over the weekend.

I think you are in the right neighborhood for the roast. I looked on mfp and found one entry that was 50 cals/oz and another around 60.

I really encourage you to get the app for MyFitnessPal and start logging there so you can see how much you are getting for protein, fat and carbs.

Found a compilation of inspirational speeches on my phone last night. Now I feel even more inspired to lose weight. I have already lost 55 pounds from a five week stent in the hospital from a terrible hand accident. Which is good, but I look in the mirror and realize that it was mostly my muscle. So now I need to focus on eating better and getting my muscle back. Even if it only is in one arm. Gotta get back on the weights and cut the crap outta my diet.

My Fitbit does have protein carbs and fat on it.

I started spotting today. I weighed 154.2. So I’m guessing my weight gain was bloating and water weight gain from that. I’m guessing it was that reason since it went way down as soon as I started.

I woke up late this morning. I had time to eat a meatloaf lean cuisine at 240 calories before leaving for work. At work they brought in food. Bagels, chips, huge muffins, yogurt, string cheese etc. I wanted one of those huge apple crumb muffins. I was getting Chipotle’s for dinner so I didn’t have any extra calories. Plus those muffins probably had a minimum of 600 calories so I don’t think I would eat one anyways. I just ignored the muffins and ate my London broil sandwich at 250 calories. The sandwich was all I needed. Once I ate the sandwich I felt much better.

I got a burrito from Chipotle’s for dinner. I used the nutrition calculator online. It said the burrito was 735 calories. I ate most of it but there was a bit left.

total It was about 1,220 calories.

Measly 1294 steps. I was planning to paddle tonight but something came up. I was planning a long paddle, like 3 hours, and had some junk rolled forward from yesterday and ate more junk today figuring the exercise would knock it out. That plan was derailed.

1693 calories, but note there is no dinner shown. That was rolled forward to tomorrow where it shows as a snack. Now tomorrow is planned as a paddle day and maybe I will erase the overage rolled forward. I am starting the day with low calories in case that doesn't happen. I will stay under 300 for each meal and won't snack until after I paddle.

I expect to be slightly up (158-159) tomorrow am when I weigh.

Are you tracking it? Are you getting 60 or more grams of protein a day?

I still weigh 175. Yesterday, I could not eat more for dinner except for that tomato soup. The grilled cheese sandwich was just too much for me. So instead, I substituted a half a honey dew melon, which was really too ripe but still tasted good. I also ate quarter more cup of my homemade trail mix. I am now getting low on trail mix. I still went over my target, but it is nothing significant. I missed it maybe by 50 calories. Good enough for me.

Now today, I took 765 steps. What can I say? I am sofa bound. How embarrassing. So my target is 2090 calories. I ate 2106 calories. I went over 16 calories, which means I hit my target. I ate another half of a honey dew melon today. It tasted good.

I have been placing effort into recording everything, and use accurate callories. I this vein, today I assessed the calories of my homemade tuna fish sandwich. I reviewed exactly how much tuna, how much relish, and how much mayonnaise I used. I then estimated how many sandwiches can be made with the total amount. I am sure it is close from past experience. I tallied the calories, and nutritional information. I then divided this by the amount of sandwiches that can be made. I then created a new food on MFP with all that nutritional information. I now have my tuna fish sandwich pegged. BTW the actual calories per sandwich I found to be much less than the entry I was using on MFP since last year. Interesting indeed.