Wednesday, 29 February 2012

Phase 2, Day 1 - Wednesday

Home from work for obvious reasons. Trying to get used to wearing a sling and recovering from yesterday's evening in the Emergency Department at Joondalup Hospital. The morphine they gave me left me feeling wheezy today.

My weigh in this morning showed 79,0 kg. I think I was very de-hydrated from the morphine and lack of drink last night, so 79.5 kg is a more reasonable figure. Midday the scales showed 80 kg.

So, beginning Phase 2 my stats are: weight 79.5 kgs (-3.7), Chest 99 cm (-3), Waist 95.5 cm (-3.5).


I can't do the exercise videos any more so to compensate I'll do whatever strength I can without using my arms (standing crunches, squats, etc) and walk, jog or pedal more. Today I clocked up an hour on the exercise bike (80rpm*2 = 9600 steps) and walked 10,700 steps.

Just realized I've not prepared any food for tomorrow. I'll have to whack something together from leftovers and cans tomorrow morning.

Food
1. Boiled eggs and carrot sticks
2. Grilled Blue Whiting w green beans & garlic
3. Grilled chicken marinated with apple cider vinegar, ginger, garlic & cayenne served with saurkraut.

Exercise
Walk around house and to Mullaloo Beach in the evening
1 hour on the exercise bike (9,600 steps)

Pedometer count
10,700

Phase 1, Day 10 - Tuesday

Last day of first phase. Should have been a cause for celebration.

Unfortunately this isn't the case. During Taekwondo practice I slipped, flew up in the air and landed heavily on my shoulder. The extreme pain and instant immobility told me this was more than just a bruising.. So true. Ambulance to hospital with a dislocated shoulder. So now my arm is confined to a sling for the foreseeable future (3-6 weeks at least). I've seldom experienced more pain than tonight before the hospital stuffed me full of morphine and realigned my shoulder.

Apart from all other inconveniences this brings, I won't be able to fully do the program exercises. I hope I can remedy this in some way and not loose traction now I'm entering the metabolic phase.

My stomach is less tense after a couple of bowel movements. I've 'massaged' it with caffeine, plumbs and benefiber which seems to have helped.

Weigh in tomorrow :)

Food
1. Broth with quinoa
2. Grated beet root & sliced carrots w lemon juice, garlic & Thai spice mix.
3. Corn and apple salad w avocado & balsamic vinegar

Exercise
30 min walk to from work
45 min Taekwondo (before injury)

Pedometer
Broken. Approximately 7-8000 steps. I've purchased a $3 one from KMart as an interim until Boyer sends a new one.

Monday, 27 February 2012

Phase 1, Day 9 - Monday


Stomach still tight and tense. No weight loss since Thursday, maybe due to constipation? More Benefiber on the menu...

Pedometer clip broke today. Cheap plastic... Have glued it but suspect it won't hold for long.

New lunchtime jog, 1,6 laps around Langley Park (time boxed, hence not finishing the last lap)

Food
1. Low salt stock blended w quinoa
2. Salad from chick peas, red kidney beans, capsicum, tomatoe, cucumber & avocado (made 8 portions of this).

Drink
1. Water w lemon/lime
2. Coffee

Exercise
30 min Program A
35 min jog at lunch
30 min walk to-from station

Pedometer count
11,200

Sunday, 26 February 2012

Phase 1, Day 8 - Sunday

Stomach a bit tight so added BeneFiber to hopefully wake it up. I haven't lost much weight the last couple days but feeling fit and light, which is good.

40 mins on exercise bike @ 80 rpm (2 steps/rpm) = 6400 steps. Apart from this the pedometer clocked over13000 steps from around the house, a trip to the shops & a walk to the beach. I'm not convinced I've walked that much, but maybe domestic stuff gives you more movement than you think? I have the pedometer on lowest sensitivity so it shouldn't be registering non-movements. I'll just have to trust it's correct.

Food
1. Low salt stock blended w quinoa
2. Chickpeas added to mash of sweet potato, pumpkin, garlic, cayenne, lemon, salt & pepper.
3. Green salad of cucumber, tomato, red capsicum, spinach leaves, avocado & balsamic vinegar.
4. A carrot while shoppin


Drink
1. Water w lemon/lime
2. Coffee

Exercise
30 min Program B (in the evening, not morning)
40 min on exercise bike
Shopping
Walk to Mullaloo Beach

Pedometer count
13,400 (excl. bike)

Saturday, 25 February 2012

Phase 1, Day 7 - Saturday


Slow day today. Started off with the exercise program and then spent most of the day fiddling with iTunes on the computer... At 3 o'clock I was restless and set off for a jog from home, along the coast to Ocean Reef Boat harbor, 2.5km each way. I managed to jog all the way (4-4.5km) until I met my wife and children on the return journey, where I stopped and walked with them back to Mullaloo Beach. Again, it's my legs that object most to the jogging, not my cardio. I've ordered an arm-band for my iphone to I can start tracking my runs with Runkeeper.


Food
1. Low salt Broth/Stock w blended quinoa
2. Corn and red kidney mix w balsamic vinegar
3. Green salad from tomato, red capsicum, peas & avocado dressed w red wine vinegar
4. 2 meatballs (couldn't resist...)

Drink
1. Water w lemon
2. Coffee
3. Exercise drink

Exercise
30 min Program A
35 min jog & 20 min walk Mullaloo Beach to Ocean Reef

Pedometer count
10,480

Friday, 24 February 2012

Phase 1, Day 6 - Friday


Wow! Instead of walking I thought I'd see how far I could jog (second time in 18 yrs as far as I can remember, first time was on Sunday) during my lunch break. I was amazed! My legs, especially right knee, objected but bar that my cardio allowed 2 laps around Langley Park, about 4-4.5 km! Impressive for me who hates running, unless I’m chasing a ball of some kind... Best part was it gave me lots of energy for the afternoon (abet lack of concentration..).

My right elbow tendinitis is playing up during some of the morning exercises, especially Turkish getup's, shoulder pull of the bands, & pushups. I'll have to either use my tennis elbow splint or reduce intensity to avoid prolonged problems.

I'm feeling good but still sleeping badly. Weird.

Friday is usually come home and chill with a beer or glass of wine. But not now :(  Instead I'll "celebrate"  progress with a nice cigar (check out http://www.friendsofhabanos.com) and sparkling mineral water w a dash of lime and maple syrup!

Food
1. Low salt Broth/Stock w cayenne
2. Boiled beetroot chunks in pure` from quinoa, pumpkin, lemon, chilli, lemon peer & parsley flakes (went too wild on the chilli - buuurrnnn!!)
3. Green salad from tomato, red capsicum, cucumber, spinach & avocado dressed w balsamic (good)
4. A small handful of almonds

Drink
1. Water w lemon
2. Coffee
3. Exercise drink
4. Green Tea

Exercise
30 min Program A
Walk to-from work (30 mins)
35 min jog at lunch. 2 laps around Langley Park

Pedometer count
13,800


Thursday, 23 February 2012

Phase 1, Day 5 - Thursday

I'm by nature a bad sleeper, but insomnia has been worse the last couple of days. Strange as I thought less & healthier food, getting up early for workout, and more exercise would improve my sleep. Don't know if it's a reaction to the diet or just something else?

I purposely took it easy on the exercise front today. As usual, doing two taekwondo sessions in two days leaves my legs, thighs & gluts strained and painful. It takes a couple of days to recover for an old man like me... :) .

Otherwise I'm feeling good. Full of energy and positive feelings towards life in general and the program in particular. Hope it stay this way!!

Food
1. Soup/pure from quinoa, sweet potato, carrot, corn, peas spiced w herbs, stock & garden peppers (good)
2. Carrot sticks dipped in Hummus made from chickpeas, garlic, Moroccan spice, water & lemon (good)
3. Green salad from tomato, red capsicum, cucumber, spinach & avocado dressed w balsamic (good)
4. White flesh nectarine (treat - not officially in the program..)
5. A meatball (couldn't resist... naughty, naughty)

Drink
1. Water w lemon
2. Coffee
3. Exercise drink

Exercise
30 min Program A
Walk to-from work (30 mins)
35 min walk at lunch around Langley Park

Pedometer count
13500

Wednesday, 22 February 2012

Phase 1, Day 4 - Wednesday


Screwed up when counting the meals for today & brought one less container than needed to work. Not really a big deal, but I have felt hungrier today than previously. This could also be due to today's meals not being as filling as before. Maybe quinoa  is a better stomach filler as is, opposed to blended in a soup?

I almost skipped Taekwondo practice this evening as I was feeling weak and my stomach rumbling worryingly & I discovered a leak in one of our pool pipes that I thought I'd stay home and fix before it became dark. In the end I forced myself to go, and I'm happy I did. It’s one of those situations where not going had left me with a bad conscience while actually going made me feel proud of myself and almost and euphoric afterwards. A victory for the will!!!

Food
1. Soup/pure from quinoa, sweet potato, carrot, corn, peas spiced w herbs, stock & garden peppers (good)
2. Carrot sticks dipped in Hummus made from chickpeas, garlic, Moroccan spice, water & lemon (good..)
3. Green salad from tomato, red capsicum, cucumber, spinach & avocado dressed w balsamic (good)

Drink
1. Water w apple cider vinegar
2. Coffee
3. Exercise drink

Exercise
30 min Program B (using medium bands)
Walk to-from work (30 mins)
30 min jog/walk at lunch around Langley Park
1 hour Taekwondo practice

Pedometer count
10,070 steps

Tuesday, 21 February 2012

Phase 1, Day 3 - Tuesday

Today I had planned to bring my sporting gear to work so I could jog, walk, or attend boot camp sessions during my lunch break. However things got turned a bit upside down when, on the train to work, my wife called and said one of the boys was sick. Because she had meetings to attend at her job I had to get off at the next station and head back home.

Luckily I was back in time to walk the other two boys to school. Extending the return home I managed to clock up 4000 steps by 9am, which is a good start to the day. I also did the 30 min exercise program before my breakfast cup of broth.. :)  Currently it's 9.30 & I'm working my way through some quinoa mix. It's really hard to eat. I don't know why, the flavour isn't that bad. There is just something revolting about it. Maybe its the pumpkin, which I've never been fond of or too much lemon colliding with the other flavours.

Speaking of food, being home today will provide time to think up some new and appealing meals for the next couple of days & maybe also time for another round of shopping. This was otherwise going to be a problem. When working all day & either training myself or picking up children after work, finding time for shopping and preparing meals every night is very difficult.  Especially if you are absolute in following the ingredient list. I'm not that stringent, skipping the home made stock for low salt ready made, & buying cans of chick peas, corn & kidney beans rather than organic raw stuff. The diet program seems adapted to housewives, students and others who have more domestic time than most. Us working parents will have to make our own realistic adaptations to it :)  That's one of the reasons I decided to document this journey in blog form, to keep as a memory of different dishes I made if I need to repeat it in the future (e.g. fail in maintaining the weight I loose :)  ).

Later
In regard to the blogging, onwards I'll probably ramble less and standardise reporting the daily facts (if I keep doing daily posts). Something like:

Food
1. Low salt chicken broth (tasteless)
2. Quinoa, pumpkin, sweet potato & spinach salad w garlic, lemon & spices (not good...)
3. Beetroot (grated), tomato, avocado salad w lemon & spices (good)

Drink
1. Water w apple cider vinegar
2. Water w lemon/lime
3. Green Tea
4. Coffee
5. Exercise drink

Exercise
30 min morning program
10700 steps (I wonder if the pedometer is overly generous or I move more than I think?)
1 hour Taekwondo



Excercise
30 min morning program
10700 steps (I wonder if the pedometer is overly generous or I move more than I think?)
1 hour Taekwondo


Phase 1, Day 2 - Monday

Day 2 and an early getup (6.10am) to do the 30 min exercise program before work. Program 2 this time and a nice, relatively easy start to the morning. This time I went easier on the cayenne pepper in the sipping drink… :)  I followed the exercise with a cup of broth, a shower and then off to work.

It’s a bit of a hassle carrying not only my work bag but also a soft esky with 9 small meal containers. Especially since a good part of my 10,000 steps/day consist of walking from the station to/from my office, about 2000 steps each way.

Today is gearing up to 36C so I doubt I’ll be able to do a walk at lunchtime without getting soaked. I managed to get a locker at work so tomorrow I’ll bring training clothes and walk, jog or join the organised boot camps at lunch time.

Today’s food: low salt beef stock (premixed) w brown and spring onions seasoned with dill, salad from grated beetroot, red kidney beans, tomato, red capsicum and spices, & the same quinoa mix I had yesterday. I sipped a bottle of apple cider vinegar water and drank black coffee and green tea during the day. The program states eggplant water but I’m skipping this as I feel the benefit will be minimal. I know that acv is good for suppressing hunger so I'm sticking to that for now.

I brought one food container to empty each hour. However, at the end of the work day I only managed 6 of 9. It's hard to eat every hour at work, especially since the food isn't easy to digest. This quinoa stuff can't be eaten quickly; every mouthful is an effort. I'm not doing that mix again, although I'll have to finish what's left tomorrow...

At work I hardly finished one meal before it was time to start on the next, which of course isn't practical when you've got things to do and meetings to attend. Normally, not eating is a good thing, but in this program I assume you need all positive energy you can get so the body doesn't start converting muscle to energy. I hope I've made the portions big enough, so what I have managed to eat is enough for the day.

Despite the heat I managed a short, slow, walk at lunch time without breaking in to a sweat. Up to now (4.30pm) my pedometer shows 5700 steps. I know I'll be adding 2-3000 by walking to the station and other movements later in the evening.

Later. I had time for 15 mins on the exercise bike before picking the boys up at Taekwondo. Combined with the 9400 steps my pedometer registered I'm pretty satisfied with today's result. 15 mins walking is about 1700-2000 steps and 15 mins on an exercise bike at least that equivalent. So I could say I've done 11-11500 steps, which is ok.

Food wise I managed 10 meals of the 12. The beetroot salad was good, but leek & onions in the broth became a bit too much. The quinoa I've already mentioned....

I've just prepared tomorrows food and found I had quinoa mix for all of tomorrow :( . For broth I'll use plain low salt premixed chicken broth. You're supposed to make it from scratch using organic bones, but in all honesty, I don't have time. Apart from the cleansing factor I doubt it will negatively affect the overall weight loss.

Monday, 20 February 2012

Phase 1, Day 1 - Cleansing Phase

Well, started my journey along the 30 day Boyer weight loss program today. It's run by Derek Boyer, Australia's strongest man & his wife Sally, a nutritionist by profession. So together they combine knowledge of building muscle and keeping a healthy diet.  It's the first time I've actually paid to participate in a program rather than just follow a diet from a piece of paper.

Given my fondness of Barbecuing, I'm a founding member of the Australian BBQ Association (http://www.aussiebbq.info/forum), it's strange not to bbq meat for a month... Well, I assume I wont be, the full menu hasn;t been revealed to me yet, only the first 10 days, and that's all herbivore food :)

Boyer is interesting because it claims to not only loose weight but retain muscle. Many other programs allow you to loose weight, but much of it is muscle, not fat. Apart from the diet you also need to do a 30 minute exercise program each morning and walk 10,000 steps per day. It seems promising enough. I especially like that you eat 12 small meals a day rather than starving for hours at a time. The first 10 days are called cleansing, where I assume you clean out the body from all the crap it's been fed for way too long...

I prepared today's food yesterday evening (3 meals split into 4 portions each - one broth, one quinona salad w pumpkin & sweet potato (a tough beast to digest..) & one salad w avocado, tomato, cucumber & kidney beans).

This morning I started out with the first 30 min workout on the patio using the elastic bands provided. I mixed the recommended workout drink of water, lemon, cayenne pepper & ginger (all metabolism increasing ingredients) but overdid the cayenne, so my through got itself a workout as well :)

That done I had a broth breakfast. As it was a lovely sunny day & none of the boys wanted do anything, I decided to test my pedometer. An hours walk & jog along the beautiful coast gave 7000 of the day's step requirements, plus a need to jump into the inviting ocean on my way back. Combining this with the rest of the days activities gave me a daily total of 13,500 steps. A good start, knowing the work week will probably mean less stepping.

All in all the day went well and the small meals kept me from hunger. It's always hard not to be able to eat what you want but from experience I know it will become easier for every day. I have a bit of a headache at the moment - hopefully due to toxins escaping my body.. :)

1 down, 29 to go :)

Start facts: Weight 83.2kg, Chest 102cm, Waist 99 cm.

Here are links to great books by Tom Venuto containing common sense approaches to a healthier life (I have them myself, they are the only books on the subject I currently refer to). 


                                                               


BTW if anyone wants to comment, this is the only blog post where I allow this.