miket53's Journal

I'm mainatining my weight around 190lbs(188-191) consistently for more than two months. I've found the right mix of food, exercise, etc. My recent physical was excellent with a BP of 105/75(was 185/80)....Chol 200(down from 250)....heart rate resting is in the 50's bpm(was near 70bpm).  I rarely miss a day of walking and if I miss 2 a month that is a lot.

Now I'm working on the toning. More calethentics especially crunches, pushups, and leg lifts. also fine tuning food choices again not for calories but for getting even healthier foods and less bad fats on a daily basis. Unintentionally I'm close to being a vegetarian! I rarely have meat. Maybe beef once every two weeks...chicken 5-6 times a week. Probably the right amount because my average protein intake is mostly normal. I am not stuggeling with cravings, etc. The lifestyle change has been going on for over a year now and is habit.

 

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Last night we had a customer dinner in NYC at a great italian restaurant. I challenged myself to find the healthiest food on the menu while not skimping. Actually was not hard...they had a wheat pasta option which was great to see but I selected veal since I hadn't had much protein yesterday. It had a small side of mashed potatoes and vegtables. Easy to do and also had a few glasses of wine(anti-oxidants so that was justified). I ended up for the day at near 3,000 calories which I think was good considering a day of all my meals and a nice dinner out. Today...I have hit the treadmill at the hotel and did an extra 20 mins above my half hour with some jogging mixed in with the walking. Now...down to breakfast and back on the healthy foods again.

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I've been at 190lbs for a while. I found myself dipping to 189. So I have been experimenting with increasing my calories to stay in the low 190s. Noy bad but I strayed up to 196 today. I must make sure not to cross 196 or I might get the old eating habits going.

Tomorrow I will clamp down and follow my guidelines. Can't give back now.

 

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I've past 6 months on my new revised exercise/life style change process. I'm staying under 200lbs for 2 months now and mostly stay in the low 190s. My lowest was at 190lbs. I feel great and have no difficulty staying on the healthy foods and exercising. If I can maintain this through the summer I probably will never go back to the "238lb mess" I was before.

People constantly comment on how thin I look and some in a negative way which is ridiculous. I point out that when you look back at photos prior to my mid 20s' I was always thin and in fact I remember being in the 180s so I'm heavier now than when I got married!! And I can stress enough that I'm not starving myself. I eat 6 times a day....Breakfast, mid morning snack, lunch, mid afternoon snack, dinner and my quirky 9pm wheat toast with sugar free jam or a cup of cherrios. I'm staying around 2500 calories a day with very low fat, sodium, and cholesterol. Since I travel for my job I've changed my snack habits on the road. Instead of a slice of pizza or fires or donuts...I carry bananas, apples, etc. Only drink water(BTW I have not had a drop of soda for almost 7 months). At functions and dinners I have the healthiest food on the menu.

If I make it more than a year I will consider this a major accomplishment in my life.'

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I'm trying to fine tune my intake. Nutritiondata,com recommends the following:

Total cals per day: 2800

% protein:  10% to 35%

% fat:  20% to 35%

% Carbs:  45% TO 65%

 

Analysis of foods shows I still have a high fat amout per day. So switching back to eggbeaters and controlling the butter which I have been overly generous in restaurants. Avoiding almonds for now because I tend to over do those as well and although healthy, the fat content is about 3 days worth when I woof them down.

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Had my physical. BP way down to 90/86!!  Down from 118/85 last year. The walking paid off.

The Cholesterol was 235. LDL was 150 which was down from 170 a year ago so the proper eating is paying off but have a way to go.

 

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Tomorrow I have my blood test and next week the big annual physical. I have worked my exercise program for 6 months and have dramatically changed my eating habits all in anticipation for these events. No trans fats, much lower fat intake, much less of everything bad for me. I have lost 30+ pounds since the last physical. I expect to have much better readings of BP, cholesterol, triglycerides, etc. Hovering at 201lbs when last year at the physical I was 235.

Monthly stats:  Hip-40.5", Chest-40.5", neck-16", wrist-3.5", forearm-9.5", upper arm-12", upper arm flexed-13", thigh-22".

Resting HR = 54bpm

Max HR after 60min walk up big hill = 140bpm

 

Feel great.

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Today I hit 204lbs. The lightest I've been in over 20 years maybe 30. The plan is working and I hope to break 200. This CC process has been amazing and the change in my lifestyle is dramatic. I am the healthiest I've ever been.

I've had my suits and clothes tailored and my entire diet has changed and become easy. Meaning I don't struggle maintaining or find myself wanting to cheat or splurge. Latest measurements: waist = 36" mid thigh = 21.5" Wrist = 7" neck = 16.25" arm = 11.5" flex = 13" chest(nip) = 41.5" hip = 42.5" forearm = 9.5"

Body Fat % = 18 or 19 BMI = 25



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I continue to lose weight easily by following CC and exercising. Therefore I decided to set a new goal of 190lbs....which was what I weighed when I got married 31 years ago. At 209 I am lighter now than I have been in about 20 years and feel great. To get to the new goal I have to adjust so I am analyzing what I eat and how I exercise. I have just started adding weights into a routine just to tone up arms and legs but that should help. Plus I'm watching food closer than ever to see what fats, etc I can still cut out. I'm eating about 2000 cals a day but very healthy foods. Soda is 100% gone and haven't had any in months....I'm trying to get rid of caffinated coffe just because I don't need the stimulant in the morning any longer.....I have wiped out trans-fats.

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Weight - 210

Waist - 37

hip - 42.5

Thigh - 22.5

upper arm - 11.5    12.5 flexed

forearm - 10

wrist - 7.5

chest - 41

Top HR on hill- 200bpm

resting HR - 60

1/2/2009    RMR = 1834  --with activity = 2843

 BMI-10-2007 =30.3

BMI-9-2008 =28.5

BMI- 12-2008 =26.5

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