Week 10 results

Since I lost weight this week — instead of gaining as I did last week — I get a new addition to my diet: grains! I get 1 serving of whole wheat grains per day, provided that the serving contains:

• between 80-120 calories, with goal of 100 calories
• 3g or more of fiber
• 3g or less of sugars

Because grains are a carbohydrate, I have to pair it with a protein. Not having grains at all for the last two months, I went immediately to the grocery store after tonight’s workout, and picked up a loaf of whole wheat bread that satisfied the above rules, went home and had 1 slice with all-natural peanut butter: boy, was that good! I don’t think I can have jelly yet (I’ll have to ask the dietitian about that next week). If I lose weight again this week, I think they’ll bump it up to 2 servings of grains/day, which of course we all know equals a sandwich!

Results

At this point, I’ve lost 48 pounds, going from 265 on May 1st to 217 pounds at my weigh-in tonight, meaning I lost another 6 pounds this week. I’m almost 2/3 of the way to my goal of losing 75 pounds, with more than 2/3 of my 32-week program still to go!!! Also, I think I’m now at the lowest weight that I’ve been since moving to Seattle about 7 years ago.

Being Week 10, I also had another official check-in, which consisted of another set of measurements and another calculation of my body fat percentage. I’m glad to report continued progress across the board here…

I’ve arranged for another blood test with my doctor tomorrow, and I’m anxious to see the impact that ten weeks of a proper diet and regular exercise program has made on the biological me, specifically in terms of my cholesterol and triglycerides. I’ll update the above table once I have those results.

Update: I called my doctor and got the results, which I’ve entered into the table above. These numbers are incredible, so much so that it’s hard for me to believe them.

I’m feeling great — my energy level is good, and looking back over the last 2 months, I’m really surprised that I haven’t experienced more soreness or hunger. Looking forward, I know that it’s going to be harder to get the remaining weight off, but I remain committed to making it happen.

A new challenge

Along those lines, I’ve been exploring alternate ways of getting a good workout on my unsupervised days without going to the gym. I just don’t like spending all of these nice Seattle summer days and nights in the basement of the Pro Sports Club. Once the rain starts falling again (and oh, yes, how it will fall), that’s fine. But now? No.

I’ve decided that I’m going to start running Green Lake at least once every week. The circumference of the lake is about 5K, which I hope will give me a good workout, and prepare me for regularly running this distance or more. As an additional commitment, I’ve signed up for the Foot Zone 5K Race on Sunday, August 6th near Redmond Town Center. It’ll be a big challenge for me to finish it, but one I think I’m prepared to try. If you’re interested in joining me for that or for a nice Green Lake run on a Tuesday, Thursday or weekend, let me know.

Thanks for checking up on me, I’m glad to have good news to report.

Notes from meeting with my dietitian

• Goal: 1700-1800 calories, 49g fat per day
• Breakfast: 400 calories
• Snacks: 200 calories each
  • First, aim for 100 calories from protein before adding anything else:
    • 1 chicken sausage link
    • 1 can tuna packed in water
    • 1/2 cup cottage cheese
    • 1-1/2oz jerky
    • 1/2 bag soy nuts
    • 3oz deli meat
    • protein shake
    • and then add fruits, veggies, milk, yogurt or beans to get to 200 calorie total
• Lunch: 400 calories, get in at least 5oz protein first and then add additional calories from fruit, veggies, beans, yogurt and milk
• Dinner: 550 calories, get in at least 5oz protein first and then add additional calories from fruit, veggies, beans, yogurt and milk

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