First off, a quick update on my weight. I have lost 9.6 lbs, in the first 2 weeks. Yay!
I am expecting to lose 1% of my weight every week from now till I reach 160 lbs. I am now below 180. I should be below 170 at week 8. The blue bar shows the target and the red bar, my actual progress.
The snow in Seattle has not let up. I got stuck in the snow today and had to be pushed by others to get myself moving again. I am unable to go to the gym or walks without some trouble. So, I am hoping that the rains return soon. Given the snow deposits, I expect that it will take 10 days for the snow to thaw.
On Monday, I had a good work-out. The stair machine was gruesome. I was struggling at level 5 and could barely do 20 minutes. I learnt a new ab exercise that gave me ab cramps in just 8 crunches. In strength training, the weights I am lifting are going up and I am able to do more repetitions than before. My heart rate is also low at same work-loads (compared to 2 week ago). So, definitely some improvement.
On Tuesday, I met Chelsea (the dietician). This is when I get my official weigh in. This week, I get to eat cheeses that are low in fat (less than 6 gm. of fat per oz. (1 oz. ~= 28.4 gm)). I can also eat Greek Yogurt which has more protein-to-carb ratio than regular yogurt.
My diet in a nut-shell: 1500 calories, 35-50g fat, 2-5 shakes, 4-6 servings of veggies, 5 servings of berries, 12-18 oz. of protein. I went to Whole Foods Market on my way home and the cheese dude (or fromager or cheese monger) helped me pick cheese that were low in fat. I got a Jalapeno Jack, Aged Irish Cheddar, some Laughing Cows and a few Babybels. The Babybels are not good - rest are yum! I can reduce my intake of the meat-like soy with these options.
In the evening, I focused on the Stair Master. I was on it for 35 minutes and keep my heart rate at about 155. I was pooped. I realized that I had climbed 95 floors! Empire State building has 102 floors and 1850 steps - that's Saturday's goal.
On Wednesday, I reached at 8:15 for my 8am appointment. The trainer said that it was ok given the snow. Phew! After a good work-out, I went for an eye check-up. All's well - no change. I watched a video on sleep and did not realize how important it is. Here's a video that should give you some perspective.
Later in the evening, we went to a restaurant called Teapot to celebrate my wife's birthday. I was able to manage. I tasted everyone's orders but U ordered steamed beans with garlic sauce on the side. I might have consumed about 500 calories during dinner. I had planned for this - so I did not even reach 1400 calories on Wednesday.
On Thursday (Xmas and my wife's birthday), it snowed like crazy. No work out today. We went to a friend's house nearby and it was an adventure getting there. The snow is piled up and I wonder how I will make it to my training session tomorrow. I can't wait for the rains to return.
10 lbs in three weeks! Good job.Keep it up.With kids around I have been consuming a lot of junk. I felt guilty after going through your blog. I hope I will have a check on my diet hereafter.
ReplyDeleteAll the best. Hema
Thanks for the comments. If you giving in to snacking - then maybe you can make a ton of healthy snacks and place them around the house. 10lbs in 2 weeks (not 3)
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