Hello. My stats are below. If I could figure out how to post photos, I would. I joined the sub for knowledge and self-accountability. I hope to post updates 2x/month.
Age: 56, SW: 219.2, GW: 170
Good news: I am very active, and when engaged with something, I am driven and can accept having to bite the bullet for a few weeks.
Bad news: Until a week ago, my diet was pretty carb-rich and included a fair amount of refined sugars. If I can figure out how to post those profile photos you'll see a pretty good belly, despite the fact that I don't drink alcohol.
Goal: Lose (read:reduce) that belly, and narrow my facial features and hips. I lift weights, so hopefully the (anticipated) weight loss adds muscle tone/definition.
Bottom line, I am prepared for the inevitable hassle resulting from forcing a new (and proper) relationship to food upon my body. Today, for example, I'm "feeling it," i.e. hunger, more than any other day so far.
Nutrition plan: Today's meals are a good proxy for what I've been eating since ~ 1/30, and I do write everything down. My approach what could be called "a realistic 180." That is, I've cut out all obvious sources of carbs and processed sugars, but I acknowledge I'll need (crave?) the sugars from fruits to help me transition from my previous diet. I am trying to keep myself to two servings of fruit (or less) per day over the next few weeks.
As of 3 pm US EST: 2 eggs scrambled (salt and pepper), a sliced grapefruit, and a medium grilled chicken breast fillet (s&p, no sauces). For dinner, I plan on a medium half-spinach and half-lettuce salad, with s&p, olive oil and a splash of balsamic. Dessert, if I crave it, will be a sliced apple with some almond butter, cinnamon and a very small splash of honey. I hope to avoid it, though. We'll see.
I drink plenty of water, and have one cup of tea a day (no sugar, and I don't drink dairy.) However, I was also having about 5 oz of Knudson's Very Veggie with a slice of lemon in the morning, but when I saw how many carbs it contained, I poured it out. I guess I should add that I daily take a Kirkland's multi-vitamin.
My one slip up has been a "small" dish of homemade mac and cheese yesterday at my favorite deli. It was great, but I felt disappointed with myself, which is perhaps a good sign. I won't do it again....I hope.
Exercise: Currently, I lift weights 4x a week, and I do have a program (Push, pull, legs.) Once a week, I do some moderate cardio, and have added in some yoga too.
Today I lifted moderately heavy ("pull," or biceps), and did some core work. I just ran out of energy though when I hit the erg. I plan on going back later for 20-30 minutes of elliptical.
My target is to maintain my use of free weights, where I am pleased with my progress, and add in either some daily cardio (probably an ergometer) for <15 minutes at medium or high-intensity, or twice a week, do some higher-intensity (elliptical, maybe spinning) cardio for longer periods. I'm also trying to commit to yoga twice a week; there isn't a pronounced cardio aspect, obviously, but at 56, the stretching and muscle-opening is necessary and feels great. Next week, I'm starting a dance class. Per above, I'd like the WL progress to complement my planned for success at operating at a caloric deficit.
[link] [comments]
from loseit - Lose the Fat https://ift.tt/rZihpLd
No comments:
Post a Comment