Archive for June, 2009

Robin commented this morning about a pace car for for the Talladega 500. This made me think of my work truck. This truck is a fantastic conversation piece at business networking events. I have a lot of fun with it. It’s really funny when people slow down on the interstate because they believe that this is a cop car. Hellooooo, the lightbar is yellow. Also, I have a lot of people ask me for directions. It happened again this morning at St Vincents when I went to workout. A lady flagged me down, and then laughed when she read the side of the truck. I had no clue where she needed to go. Every day is an adventure in this truck. Oh, and yes, the light bar works. Everybody asks me if the lightbar works.

Okay, today I did a real workout. First, I started with a 12 minute warm up walk. Then I walked three flights of stairs. Next, I did three sets, twelve reps each of squats with no weights. Then I did three sets, 6 reps each of calf raises. After that, I swam ten laps, and finished it off with stretching. Today, my legs were sore. It wasn’t too terrible.

Tomorrow I am not exercising so my legs can rest. Wednesday, I’ll tackle arms. I might tackle core on Thursday because the gym will be closed on Friday.

Friday and Saturday I hope to get some walking in. I really want to start walking a mile on Tues, Thur, and Sat.

My friend Kevin Charles called me this afternoon to tell me how glad he was that I am doing this lifestyle change. Thank you Kevin. I hope to see you on Labor Day.

Also, thank you to everyone for your comments. I am overwhelmed with support.

Have a great Tuesday everybody.

B:
Oatmeal with rasberries and protein powder
2 boiled eggs w/o yolks
2 turkey sausage

S1:
protein bar

L:
chicken pattie wrap
cantaloupe and watermelon

S2:
chicken pattie wrap

D:
salmon burger
salad + dressing
brown rice + beans
cantaloupe and watermelon

W:
1/2 gallon + 2 cups

Other Fluids:
coffee

E:
12 minute warm up walk
walk 3 flights of stairs
3 sets of 12 reps – squats (no weight needed)
3 sets of 6 reps – calf raise (no weight needed) I paused for 5 secs at top of lift.
Swim 10 laps
Stretch

Alright, alright, I weighed in at 555, an 11 pound loss from last week. This brings my total loss to 77 pounds. There are 42 more weigh ins until the next Dega 500. I will have to lose 5.31 pounds per week to meet goal.

Went to Sams today and picked up a few items. We got some organic mixed greens, tomatoes, yogurt, salad dressing, watermelon, salsa, sirloin patties, chicken patties, and raspberries. They were really good deals and most of it is really healthy. The salad dressing is really tasty. I just have to control my portions. It was a lazy Saturday.

B:
1.5 turkey bacon
oatmeal with protein powder

S1:
none

L:
chicken salad sandwich from Jim N Nicks BBQ
Potato Salad

S2:
watermelon
almonds

D:
steak patty with A1
organic mixed greens with dressing
2 small onions with ranch
watermelon

Late Night Snack:
Watermelon
Yogurt and Almonds

W:
1/2 gallon

Other Fluids:
coffee
tea

E:
none

I woke up at 5:45 and did my 18 laps this morning. I was so exhausted from lack of sleep that I caught myself a few times falling asleep in the pool when I rested. After swimming I went in to work. I headed home at 2:30. At home I took a nap from 3:30 to 8:30. Ate supper at 9:00 then went back to bed at midnight. I was proud that I got my swimming in.

B:
Oatmeal with Protein Powder
turkey bacon
2 boiled eggs without yolks

S1:
tuna wrap

L:
tuna wrap
cottage cheese and fruit
almonds

S2:
cottage cheese and fruit

D:
baked chicken breast

W:
3 cups

Other Fluids:
coffee

E:
18 laps in the pool

Today I was a busy body. My day started at 5:15am and didn’t end until 12 am. The first event of the day was a business networking event at 6:30am to 9:00am, which was fun and we had a good many people attend. Then I worked all day. On the drive home at the end of the day I realized I didn’t have time to cook so I stopped at Guthries for 15 pieces of the most wonderful greasy fried chicken you have ever put in your mouth. JUST KIDDING, I had a grilled chicken salad with ranch dressing. I felt this was a small victory because I love Guthrie’s chicken fingers and fries.
Now to the next event: the Young Professionals of Birmingham had a business/social networking event that benefited the Greater Birmingham Humane Society at Workplay, an awesome venue. The entry fee was $25 for all you can consume beer and food. I might have overdone it a little because I didn’t eat anything and I drank two whole club sodas with lime. Hold me back. It was a highly unusual event for me because normally I throw down at these things. I like to have a few beers to shake away some of my shyness. It’s a little uncomfortable being the big guy in the crowd, especially when I don’t know a lot of the people there.
Alright, the final event: I went to the CD release party for Thrine (see above pics), a local Birmingham band. They started playing at 9:45pm at the Oasis. I had a great time because this place was laid back and I knew a lot of the people there. If you like rock music, check out Thrine at www.thrineonline.com
You know one thing I hate about being a big guy at these type of places is that it is tough moving through the crowd of people. I hate bumping into everybody.Again at the Oasis, I had a club soda and lime. Also, I burned a lot of calories at the last 2 events because I had to stand the entire time and it was hot. If you think that I don’t burn a lot of calories standing, strap 200 pounds to your back and stand up for three hours.

B:
2 waffles with cream cheese NO HONEY
omelet with cheese and Mandarin oranges (weird but good)
turkey bacon

S1:
tuna wrap

L:
tuna wrap
cottage cheese and fruit

S2:
almonds

D:
grilled chicken salad

W:
1/2 gallon

Other Fluids:
coffee and splenda

E:
stand for 3 hours

Went swimming this morning, and I loved it. Once it’s done, it’s out of the way. I’m moving my swimming to the mornings before work.

I am really tired. I will have a better post for Thursday.

B:
oatmeal with protein powder
2 turkey sausage
2 boiled eggs no yolks

S1:
almonds

L:
Mama’s Love Salad from Mama Goldberg’s Deli with fat free ranch dressing
watermelon

S2:
2 tuna wraps

D:
salmon burger
steak sauce
brown rice + mixed beans
onion + blue cheese

W:
1/2 gallon

Other Fluids:
coffee + splenda

E:
18 laps @ pool

I will be swimming in the mornings starting in the morning. My schedule is too unpredictable to “plan” on swimming on Mon/Wed/Fri afternoons. The pool opens at 6:30am, so I will knock swimming out before work.

This week is flying by. I couldn’t swim this afternoon because of work, but I did workout and do a little walking.

Next Monday’s weigh in should be good

B:
plain oatmeal + 2 scoops protein powder
2 eggs boiled w/0 yolks
2 turkey sausage
1 banana

S1:
handful of almonds

L:
tuna wrap (ww tortilla + tuna salad)
watermelon

S2:
tuna wrap

D:
steak burger
cauliflower + blue cheese
pork and beans
1/2 protein bar after walking at home

W:
1/2 gallon + 2 cups

Other Fluids:
coffee and splenda

E:
walk 1 lap at work (1/4 mile)
walk for 15 min at home
lifted dumbbells at home

I couldn’t make it to the pool today because of work. I know I said that I would schedule calls around my exercise, but I can’t leave a site half way through a service call to swim. So, instead of swimming, I walked at home for 15 min. I also was able to walk a lap at work. (When I say lap I mean walk around the mall where my office is located. There is a nice hill to go up during the walk. It makes for a nice little workout.)

I was happy with today’s food. I was also happy that I didn’t drink any diet sodas, nor eat any chinese food.

Later…

B:
plain oatmeal + 2 scoops protein powder + almonds

S1:
handful of almonds

L:
tuna wrap (ww tortilla + tuna salad)
fruit + cottage cheese

S2:
tuna wrap

D:
meat loaf
cauliflower + ranch
brown rice + succotash
1/2 protein bar after walking at home

W:
1/2 gallon + 2 cups

Other Fluids:
coffee and splenda

E:
walk 1 lap at work (1/4 mile)
walk for 15 min at home