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Wiggles Fitness Journal
    #10206076 -

Where I started -
325 lbs on December 25th, 2006. Unable to walk up stairs, run a quarter mile, without losing breath.

Where I want to be -
160 lbs. Able to run a 10k~half marathon. Look good naked.

Where I am now -
230 lbs, weighed in this morning. Running every monday, wednesday and friday using the Couch to 5k Program. Going to begin adding strength training soon. I weigh in every morning to keep myself aware of where I stand.

Why I'm putting this here instead of a private journal? Simple, I'm hoping some of the other tubbies out there get inspired, plus I figure people can critique what I'm eating/doing to get in shape. I'll be posting pretty much everything I can think of to help keep track and get feedback. So please, be brutal. Also, I tend to drink at least 8-10 cups of water a day. I'm also a vegetarian (eat eggs, dairy).

Yesterday:
Woke up and ran intervals according to the c25k plan (5 minute warm up walk, then intervals of 90 seconds running, 120 seconds walking for 6 intervals followed by a cool down walk). Burnt 366 calories, with a max heart rate of 184, average heart rate of 147. Approximate distance 2.6 miles.

Food -

Breakfast:
1 Fiber one oats and chocolate granola bar
1 cup pomegranate kefir

Morning snack:
1 Special K strawberry meal bar
1 cup coffee with 2 creamers, 1 packet sweet'n'low

Lunch:
Didn't get a lunch, royal fuckup at work pretty much made sure of that.

Afternoon snack:
3 pieces of laffy taffy mini bars, another special k meal bar

Dinner:
1 whole wheat hot dog roll
1 smart dog
2 slices weight watchers whole wheat bread
1 boca mushroom burger
1 cup vanilla soy milk
1 cup dharjeerling tea

Total intake for the day:
Calories: 1265 (300 below my daily goal without exercise, will eat more tomorrow)
Carbs: 194g
Fat: 27g
Protein: 71g
Fiber: 35g
Sodium: 1785mg

On my drive home I picked up a 35lb kettlebell (It's all the local sports shop had), and will begin a strength program with that this evening depending on when the girlfriend visits. Maybe I'll luck out and get some extra cardio with her help too :borat:

I'll post tomorrows totals tomorrow.

I hope ya'll are right about this kettlebell thing. Everything I find about them points to goodness! They seem kinda like a panacea of exercise so I'm leary. Almost too good to be true.


--------------------


You can turn your back on a person, but never turn your back on a drug, especially when its waving a razor sharp hunting knife in your eye.
Hunter S. Thompson

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10208846 -

Id say you should be adding more whole foods to your diet, and cutting out all the bars and taffys.

Nuts, whole fresh fruit and veggies, seeds, grains.

Learn to cook with quinoa, rice, noodles, buckwheat and other grains. Stirfry's especially...

Eating veggie dogs is counterproductive to true health. IMO.


--------------------
GO OUTSIDE.

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Re: Wiggles Fitness Journal [Re: PDU]
    #10209011 -

You need more protein.


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Re: Wiggles Fitness Journal [Re: wiggles]
    #10209060 -

Quote:
I hope ya'll are right about this kettlebell thing. Everything I find about them points to goodness! They seem kinda like a panacea of exercise so I'm leary. Almost too good to be true.



Make no mistake. They are not magic. You have to work them, and they are hard going. Using them properly is the most intense exercise I have ever done, but the rewards are great.

I second the more protein suggestion. If you are wanting to make progress with the KBs you'll need 150g of protein daily at least. Vegetable proteins are fine, but get them from whole food sources.


--------------------
"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Wiggles Fitness Journal [Re: Huehuecoyotl]
    #10212034 -

The protein is based on what my nutritionist gave me. As for the rest of the diet, I'll do my best. I do cook, however I have been crazy short on time recently. Tofu dogs/veggie burgers are better than no food. One day is not a good indicator of my daily diet. I'm also broke until thursday (payday) when i get 50$ to spend on food and entertainment for the week... so sometimes its hard to make it stretch. Hence the veggie burgers, tofu dogs, and bars. They're cheap at Ollies/biglots.

For yesterday:
Breakfast -
Fiber one Bar
1 cup kefir
Coffee

Morning Snack -
Special K Meal Bar

Lunch -
10 peanut butter filled pretzels
3x laffy taffy (keeping these in because without some sweets i tend to go batty and head back to my old eating habits - deprivation = long term failure)
2 slices of weight watchers whole wheat bread
1x boca chik pattie
1x slice of kraft fat free singles cheese
1 tsp ketchup

Dinner:
3 egg ommelette (Pepper, Onion, Mushroom, Tomato, Broccoli)
Hash browned potatoes
2 cups coffee


Not sure about calorie totals for the day since I had dinner out at a diner with the girlfriend. I'm guessing I should be around 1500 cals for the day, though possibly a splash over.

Exercise: Didn't get a chance to touch the kettlebell because work kept me late yet again, and by the time I got home the girl was already here. I'll be starting on thursday then, today is a running day.

Weigh in:
230 lbs, 0.2lb gain (assuming glycogen or water)



PS:
If anyone can suggest some good whole foods which are cheap, low cal (I'm on a 1500 cal/day weight loss program + any calories I burn from exercise so I can stick at a 500 cal/day deficit). Almonds are crazy expensive around here and they're the best source of protein I know of.

Edited by wiggles (04/22/09 05:13 AM)

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10214541 -

wiggles said:
I hope ya'll are right about this kettlebell thing. Everything I find about them points to goodness! They seem kinda like a panacea of exercise so I'm leary. Almost too good to be true.


It's not - but it takes DEDICATION to them, becuase I guarentee you'll want to throw it out the window at least once.

Shit will wreck you - but it feels glooooorious.



I'm assuming you've read through my Kettlebell thread - but if you haven't, do it.  Lots of motivation in there

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Re: Wiggles Fitness Journal [Re: memes]
    #10214830 -

Eggs are a cheap and excellent form of protein.  Cottage cheese is also cheap.


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Re: Wiggles Fitness Journal [Re: wiggles]
    #10215106 -

It might interest you to know that the soy chemicals that are found in processed soy are estrogenic. This means that they mimic the effects of estrogen in the body. The symptoms are slow or no muscle growth, fat retained in the ass, man tits, and loss of interest in sex. They are not healthy and they are cumulative. It is really unhealthy to eat processed soy like tofu, soy dogs, soy milk, etc... A little won't hurt, but to take these things in regularly can become a health problem. If your goal is weight loss of any sort soy is a bad idea.


--------------------
"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Wiggles Fitness Journal [Re: Huehuecoyotl]
    #10215306 -

Huehuecoyotl said:
It might interest you to know that the soy chemicals that are found in processed soy are estrogenic. This means that they mimic the effects of estrogen in the body. The symptoms are slow or no muscle growth, fat retained in the ass, man tits, and loss of interest in sex. They are not healthy and they are cumulative. It is really unhealthy to eat processed soy like tofu, soy dogs, soy milk, etc... A little won't hurt, but to take these things in regularly can become a health problem. If your goal is weight loss of any sort soy is a bad idea.


So far as I know, the major issues with soy and the contained phytoestrogens are in infants, and the overuse of soy based formulas in infants. That's why soy based formulas are supposed to be a last resort option, by prescription only. To my knowledge all studies have returned inconclusive on the effects on adults when taken in moderate amounts (the amount an average vegetarian would consume). That's not to say that having a soy burger, with soy cheese on bread made with soy nuts, a side of edamame, and a tall glass of soy milk won't hurt you, it most likely will. However the Javanese (not to be confused with Japanese) and most Asian countries have made soy products a staple for millenia with no ill effects. The island of Java especially, tempeh is referred to as "Javanese meat."

This is the same food I've eaten and lost close to 100 pounds eating. I am slowly curbing off the soy, however seitan tends to be nigh impossible to find in this area. I am trying to make the shift from processed foods towards more natural ones, however given I have a very slim budget, I have to get what I can afford for now. These are the same foods I've eaten to lose almost 100 pounds now with no issue.

Anyways, now for todays totals...
Woke up at 6am for my morning intervals. 2.5 miles, 369 calories burnt. This morning hurt a bit more than prior runs, not sure why. I couldn't get myself to a decent jogging pace, so I kept speeding up a good bit faster than I needed to be going. Max HR: 188, average HR: 149.

Breakfast:
1 fiber one bar
1 cup vanilla soy milk
1 cup coffee

Morning snack:
Special K strawberry protein/meal bar

Lunch:
10 anderson peanut butter filled pretzels
2 slices weight watchers whole wheat bread
1 slice kraft fat free singles cheese
1 packet ketchup
1 morning star chik patty

Afternoon snack:
10 sour jacks

Dinner:
1 baked Stuffed tomato (stuffed with red pepper, feta, extra virgin olive oil, parsley, onion, panko) ( can provide the recipe if you're interested)
1/4 cup of tricolor couscous (whatever that comes to cooked)
1/2 cup 4% fat cottage cheese with pineapple
1/4 cup raw almonds
1 cup lowfat peach kefir

Misc:
1 eclipse gum
1 one-a-day men's tablet (been taking these, just not noting them)

Totals for the day:
Calories: 1794
Carbs: 238g
Fat: 62g
Protein: 83g
Fiber: 36g
Sodium: 2425mg

I'll follow up tomorrow with my weight.


--------------------


You can turn your back on a person, but never turn your back on a drug, especially when its waving a razor sharp hunting knife in your eye.
Hunter S. Thompson

Edited by wiggles (04/22/09 06:33 PM)

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10215414 -

So, if something is controversial it is safe? Asian countries use whole soy like tempeh...not soy hot dogs. Processed foods contains chemicals that do not occur naturally in the foods or in unnatural concentrations.


--------------------
"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Wiggles Fitness Journal [Re: Huehuecoyotl]
    #10215490 -

Huehuecoyotl said:
So, if something is controversial it is safe? Asian countries use whole soy like tempeh...not soy hot dogs. Processed foods contains chemicals that do not occur naturally in the foods or in unnatural concentrations.


My goal here is not to debate soy, and I appreciate your opinion. However, I have encountered none of the effects you have mentioned, and I can proudly say that I have lost more weight than most people who set out to lose weight ever lose. Maybe I'm just lucky not to experience the effects? Who knows. I've been eating them for 2 years now, though only recently have I become a full vegetarian. We shall see.

I am however trying to shift away from soy based products and more towards seitan for meat substitutes, as mentioned in my prior post. For now its just difficult as seitan is much less popular, and therefore much more difficult to locate. The bars are just convenient given I have approximately a 2$ budget per meal.


--------------------


You can turn your back on a person, but never turn your back on a drug, especially when its waving a razor sharp hunting knife in your eye.
Hunter S. Thompson

Edited by wiggles (04/22/09 07:05 PM)

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10215576 -

Yeah, I lost 150lb myself over the last few years and brought myself into solid athletic condition. Weight loss is tough, and building back all of that lost muscle mass is a bitch.

The effects I am discussing are not short term effects, but long term...cumulative over maybe a decade or more. Beans and brown rice are awesome foods to use as "meat substitutes". The profusion of beans types is enormous.


--------------------
"A warrior is a hunter. He calculates everything. That's control. Once his calculations are over, he acts. He lets go. That's abandon. A warrior is not a leaf at the mercy of the wind. No one can push him; no one can make him do things against himself or against his better judgment. A warrior is tuned to survive, and he survives in the best of all possible fashions." ― Carlos Castaneda

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10215618 -

I would substitue all that bread, grains, processed bars and crap with fruit.  Get your carbs from fruit, it will help you loose weight way more.  Eat more raw fruit and veggies, less bread.

Coconut oil is good too.  It increases metabolic rate, so it helps burn calories.  Table spoon or two in the morning can help to increase metabolism all day.  It acts on thyroid hormorne, which is why it is also important to make sure you are getting iodine.  If you don't have enough iodine, then you wont have enough thyroid hormone, which leads to slower metabolism.

If you start eating more fruit and things that raise your metabolism, loosing weight will be much easier.  Soon you will find yourself eating 2000, 2500 calories from fruit, but loosing more weight than you would eating less calories on your current diet.


--------------------
"A human being is part of the whole, called by us 'Universe'; a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest -- a kind of optical delusion of his consciousness.

This delusion is a kind of prison for us, restricting us to our personal desires and affection for a few persons nearest us.

Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole nature in its beauty.

Nobody is able to achieve this completely but striving for such achievement is, in itself, a part of the liberation and a foundation for inner security."

Albert Einstein

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Re: Wiggles Fitness Journal [Re: Huehuecoyotl]
    #10215626 -

I'm hoping to have gotten myself out of a 50$ a week budget by the time a decade rolls around :smile: hehe

I am trying to make some changes though, I've been working on learning about food preservation so when my housemate's mother has her garden this year we don't let it go to waste like last year. If I had more food on hand it would be a good bit easier to get my nutrition without having to resort to the processed foods on the discount rack. Living in a city apartment, a garden is kind of impossible right now.


--------------------


You can turn your back on a person, but never turn your back on a drug, especially when its waving a razor sharp hunting knife in your eye.
Hunter S. Thompson

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10215744 -

Fair enough wiggles - i could hardly imagine living well off $50/week.

Your dinner sounded good last night. It seems you have *some* junk food at lunch - but like you said, you go batty.

I can't relate to "needing" sweets, but it sounds like you've done very well. This is an interesting thread + i look forward to seeing more.

:smile:


--------------------
GO OUTSIDE.

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Re: Wiggles Fitness Journal [Re: PDU]
    #10215757 -

It is better to be eating as you are now, than to be as heavy as you were.  Congratulations on loosing that much weight :smile:  Isn't it a great feeling? 


Dry beans are dirt cheap.  You can put the beans in a crock pot in the morning and when you get home in the afternoon your meal is ready. :smile:  A pound of dry beans can stretch over a few meals and they are what? Less than a dollar a pound?  Buy some cheap plastic containers and take your meals to work.  I know beans can be monotonous, but they don't HAVE to be monotonous.  There are tons of types and there are tons of recipes on the net.


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Re: Wiggles Fitness Journal [Re: PDU]
    #10215996 -

Cannashroom said:
I would substitue all that bread, grains, processed bars and crap with fruit.  Get your carbs from fruit, it will help you loose weight way more.  Eat more raw fruit and veggies, less bread.

Coconut oil is good too.  It increases metabolic rate, so it helps burn calories.  Table spoon or two in the morning can help to increase metabolism all day.  It acts on thyroid hormorne, which is why it is also important to make sure you are getting iodine.  If you don't have enough iodine, then you wont have enough thyroid hormone, which leads to slower metabolism.

If you start eating more fruit and things that raise your metabolism, loosing weight will be much easier.  Soon you will find yourself eating 2000, 2500 calories from fruit, but loosing more weight than you would eating less calories on your current diet.


Actually, I'm a pretty big fan of hambeen's 15 bean soup mix. Ever tried it? Occasionally it'll go on sale at wally world for 75 cents a bag, and one bag makes enough soup to last me at least a week of dinners (with the occasional lunch). Sadly I have to use my own spices, but those I'm pretty well set on. Stupid ham flavoring!


--------------------


You can turn your back on a person, but never turn your back on a drug, especially when its waving a razor sharp hunting knife in your eye.
Hunter S. Thompson

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10221515 -

Weighed in this morning, 229! 5 more pounds and I'll be at my lowest since last year (gained 10lbs back over winter)

Today I ended up being a bit lazier than I thought. I finally picked up the kettlebell and worked through a few sets of swings. I am going to try and make room to do getups somewhere. I also did a few sets of the Chinese Squats mentioned in the "Enter the Kettlebell" books from meams' thread. I didn't want to push it too hard because a) the book says not to, and b) tomorrow is a running day and considering I struggled with the last run, I don't want to have noodle legs. I'm probably going to round out the night with a few more sets of swings, and some wiifit.

Food for the day:
Fiber one bar
1 cup organic vanilla soymilk

Morning snack:
Chamomile tea
Special K strawberry protein bar

Lunch:
1/4 cup raw almonds
2 slices weight watchers whole wheat bread
1 slice kraft fat free singles cheese
1 morning star Asian veggie patty
1 ketchup packet

Dinner:
1 cup peach kefir
1/4 cup almonds
1 banana
1 stuffed tomato (leftover from last night)

Daily Totals
Calories: 1447
Carbs: 172g
Fat: 62g
Protein: 66g
Fiber: 39g
Sodium: 1755

These numbers may change a little depending on how many calls I get (I'm on call tonight). If I'm working with customers I really can't be doing too much exercise. Thankfully its just until monday morning.

Kind of anxious to earn 2 tablespoons of crunchy peanut butter I found for a dollar in big lots. Prolly past expiration, but meh, people still eat tins of peanut butter from WWII and they're fine, right?


--------------------


You can turn your back on a person, but never turn your back on a drug, especially when its waving a razor sharp hunting knife in your eye.
Hunter S. Thompson

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10222056 -

Well, I ended up doing some light aerobics, and throwing around the kettlebell some more (namely dead lifts, and wall squats). My impression of the kettleball so far? It feels like someone tried to kick me in the nuts and hit my inner thigh/hip instead. It feels really.. loose. Its different, good different. Its been awhile since I lifted, I'm kind of surprised how heavy 35lbs feels again. I used to do butterfly presses with 45's. Bleh.. gettin old :lol:

I think this thing is going to be a lot of fun, I just want to make sure I have my form right, and I need to clear out an area for the rest of the exercises. The kettlebell came with a dvd called, "Go Fit" which at first I thought was going to be some aerobic carp, but instead is just an instructor. Seems pretty neat, I'll give it a shot once I get my bedroom cleaned up. Only burnt another hundred calories while i had my heart rate monitor on, so no peanut butter tonight.


--------------------


You can turn your back on a person, but never turn your back on a drug, especially when its waving a razor sharp hunting knife in your eye.
Hunter S. Thompson

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Re: Wiggles Fitness Journal [Re: wiggles]
    #10222338 -

Sounds like you got the same KB as I did - the GoFit brand from Dick's.  My DVD is still on my shelf - haven't watched it yet.

Let me know if its good

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