Posts Tagged Lifehack Monday
Lifehack Monday, August 31, 2009
Well, another week has passed, and I’ve lost another pound. Whoopee! I thought that I’d do better. It must have been that Sam Adams Light that I drank in celebration of another Yankee victory.
Exercise Highlights
I decided to mix up my exercise routine this week, and I only worked out on Monday and Friday. This was due to the fact that I incorporated the Tabata protocol into my workout. Here’s the rundown:
- Do as many reps as you can for 20 seconds
- Take 10 seconds to rest
- Repeat step one seven times
This set takes only 4 minutes to complete, and I was ready to throw up after only one set. But I soldiered on, and actually completed one set each of front squats, military presses, and barbell rows. I also used even lighter amounts of weight than I had been using for my Super Slow sets. The exercises were so intense that I had to give myself 4 days between workouts. I could barely make it up the stairs at work. I’m hoping the intensity will lead to a bigger weight loss number for next Monday. I’m keeping my fingers crossed.
Diet Highlights
Besides the self-sabotage with the Sam Adams Light, I also got off track on Saturday, and had a slice of pizza. My weakness. I’ll try to be a good boy this week, I promise. I’m shooting for a full-bore adherence to the Metabolic Diet.
Check back next Monday to see if I’ve made any progress!
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Lifehack Monday, August 17, 2009
Having conquered my coffee addiction, I started my quest to clean up my diet last week, and hopefully drop a few pounds. Last Monday, I tipped the scales at 214 pounds. I had regained nine of the twenty pounds that I took off earlier in the year. My tight clothing should have been a dead giveaway. That, and the fact that I can’t see my feet. Here’s my Before picture:
Photo by girolame
Just kidding. I only feel that fat. But I digress; on to the numbers. I weighed in this morning at 212 pounds.
As you can see, I made some slight progress in my goal. I tend to be a slow starter on diets, and don’t make much progress for a couple of weeks. This time was no different. I followed a high-protein, low carbohydrate diet. I wasn’t ready to jump into the full-blown Metabolic Diet just yet. That’s a little too carb-restrictive for me at this point. I’ll have to work my way down to 30 net carbs. I ate fruit instead of cookies, and drank not one beer. Here’s a typical day’s menu from the past week:
Breakfast
- One scoop of Amplify protein powder (from GNC) (120 calories, 20 grams protein, 3 grams net carbs, 2 grams fat)
- 8 ounces of Hood Calorie Countdown chocolate milk - this is the best chocolate milk I’ve ever tasted! (90 calories, 8 grams protein, 4 grams net carbs, 5 grams fat)
Mid-morning Snack
- 1 ounce of walnuts (183 calories, 4 grams protein, 2 net carbs, 18 grams fat)
Lunch
- 4 ounces of Boar’s Head Cajun Turkey (120 calories, 26 grams protein, 2 grams net carbs, 1 grams fat)
- 1/4 of a Damascus Roll Ups Flax wrap (28 calories, 3 grams protein, 2 grams net carbs, 1 gram fat)
- 1 teaspoon Boar’s Head Savory Remoulade mayonnaise (90 calories, 0 gram protein, 2 grams net carbs, 9 grams fat)
Afternoon Snack
- 1 ounce dry roasted peanuts (166 calories, 5 grams protein, 4 grams net carbs, 14 grams fat)
Dinner
- One scoop of Amplify protein powder (120 calories, 20 grams protein, 3 grams net carbs, 2 grams fat)
- 8 ounces of Hood Calorie Countdown chocolate milk (90 calories, 8 grams protein, 4 grams net carbs, 5 grams fat)
After-Dinner Snack #1
- 1 cup arugula (4 calories, 0 grams protein, 1 gram net carbs, o grams fat)
- 2 tablespoons olive oil (238 calories, 0 grams protein, 0 grams net carbs, 14 grams fat)
- 2 tablespoons red wine vinegar (6 calories, 0 grams protein, 1 gram net carbs, 0 grams fat)
- 1 tablespoon grated romano cheese (20 calories, 1 gram protein, 0 grams net carbs, 2 grams fat)
After-Dinner Snack #2
- 1 ounce of pepperoni (138 calories, 6 grams protein, 0 grams net carbs, 12 grams fat)
- 1 ounce of Swiss cheese (106 calories, 8 grams protein, 2 grams net carbs, 8 grams fat)
After-Dinner Snack #3
- 1 pear (86 calories, 1 gram protein, 18 grams net carbs, 0 grams fat)
Totals for a Typical Day
- Calories: 1,605
- Protein: 110 grams
- Net Carbs: 48 grams
- Fat: 93 grams
Note: To figure out net carbs, subtract the amount of dietary fiber from the total carbohydrates.
As you can see, this isn’t a strict adherence to the Metabolic Diet, as I’m over the 30 grams of net carbs per day threshold. After dinner continues to be my Achilles heel. I’m thankful it’s baseball season, as the Yankees keep my mind occupied. My downfall was a barbecue with the family last night. I’ll have to start eating my cheeseburgers without the bun.
Tune in next Monday, where I’ll share my exercise routine with you.
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