Week 11 - Motivational Week

Today's Weight = 318.0 (-7.4 wtd/-43 ytd)

I averaged 2042 calories last week with the following breakdown; Carbs - 36%, Fat - 35%, Protein - 19% and Alcohol - 10%.

I made it to the gym three times last week and did cardio twice BUT had three great lifting sessions. Its kind of interesting I had LESS cardio than lifting for the week, nutrition was basically the same as the week before (no drastic differences) and I had a VERY successful week as far as the scale goes. SO, I am going to try to replicate last weeks efforts for this week, more lifting than cardio shooting for 4 lifting sessions and 2 cardio sessions and we'll see what happens. This week and last week combined gave me an 11 pound loss in two weeks but the previous week was almost a 6 pound gain (that week was also a HIGH calorie week SO) so I'll be on the guard this week cause a couple of good weeks tend to be followed by a bad week for me. Not going to let that happen this week. 2000 cal average, 4 lifting sessions and 2 cardio sessions. I even had a couple of drinks too many on Saturday night last week so we'll aim for that again this week... :-)

SKIP IT - One tidbit that helps me trim calories each week is using mustard instead of mayo on things, now I am lucky because i actually like mustard so that helps but YOU'D be amazed as the calories you can save by changing this practice. I know, a lot of people cant stand mustard and LOVE their mayo BUT too BAD, if you are serious and want a little helper consider the following using ONE ounce measurements:

Mustard (M)had 19 calories and 1.1 grams of fat - Regular Mayo (RM) has 203 calories and 22.2 grams of fat - Diet or Low Calorie Mayo (LCM) even has 66 calories and 5.4 grams of fat.

Some things to consider:

You "healthy" turkey sandwich on two pieces of whole wheat bread will be in the neighborhood of 225 calories dry, now add one ounce of M and you get 244 calories and low fat to boot, on the other hand add one ounce of RM and you've almost doubled your caloric intake to almost 430 calories and close to 30 grams of fat. Even using LCM you increase your calories close to 300.

Big Deal, Hog WASH you say. Well even at ONE turkey on whole wheat sandwich a week for 52 weeks a year you will save close to 10,000 calories in a years time. Make that two sandwiches a week and you are looking at 20,000 calories in a years time. HUMMMMMM, I think you get my picture, seems like a no brainer to me...

Keep the Faith and FIGHT THE FAT

B

PS: I've been told I am looking good several times in the last few days in the office, I guess I must be making progress...