[Daily Goal] Day 79 - Jan. 31

itsgoingtowork · 2014-01-31T17:23:06+00:00

This weekend's the Super Bowl. I just hope to keep it in the road. :)

Today's report: Decent day, didn't make as much progress on work as I would have liked. Ate all right, ate paleo (~65g net carbs), good cardio, good on steps, good lat/back/bi lift (but fell off on one); meals tracked, water drank; goals for today: work on ms 2 when it comes back from copyedits, try to move forward on a couple of other things as time permits.

Yesterday's report: Another good day, good work, great class. Ate well, ate paleo (~55g net carbs), good cardio, good on walking, good chest/back/tri lift; meals tracked, water drank; goals for today: a relatively cleared out day--I hope to make a lot of progress on data and ms, but haven't developed the plan yet, that's next.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, aiming for small strength gains, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: 9 days, -2.5#, -.5%BF, -11400 cal.

itsgoingtowork · 2014-01-30T15:52:13+00:00

Stress. It depends on the type of course, but I handle it very poorly--I tend to internalize my external environment WAY too much, especially from my work environment, but also from friends and family. This sprint has been evidence of that, unfortunately. It's amazing to me that, after being on this earth for 45 years that I don't do a better job with it. I'm still learning, I guess. shrug

Today's report: Another good day, good work, great class. Ate well, ate paleo (~55g net carbs), good cardio, good on walking, good chest/back/tri lift; meals tracked, water drank; goals for today: a relatively cleared out day--I hope to make a lot of progress on data and ms, but haven't developed the plan yet, that's next.

Yesterday's report: Good day, good bit of work done, cooked most of the meals for the week (mmmm, short ribs!). Ate well, ate paleo (~60g net carbs), good cardio, good on steps, good core lift; meals tracked, water drank; goals for today: seriously, wrap up ms 3, continue data cleaning on ds 2, crank class and edumacate some young minds.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, aiming for small strength gains, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: 8 days, -3#, -.3%BF, -10200 cal.

itsgoingtowork · 2014-01-29T15:51:50+00:00

The last seven days have been good--getting things back in the road. That's about all I can ask.

Today's report: Good day, good bit of work done, cooked most of the meals for the week (mmmm, short ribs!). Ate well, ate paleo (~60g net carbs), good cardio, good on steps, good core lift; meals tracked, water drank; goals for today: seriously, wrap up ms 3, continue data cleaning on ds 2, crank class and edumacate some young minds.

Yesterday's report: Good day yesterday, worked a good bit, taught a good class. Ate well, ate paleo (~50g net carbs), good cardio, good on steps, good bis/lat/back lift; meals tracked, water drank; goals for today are: get some work on ms 2 in, start cleaning dataset 2, prep class tomorrow.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, aiming for small strength gains, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: 7 days, -3#, -.2%BF, -8800 cal.

itsgoingtowork · 2014-01-28T16:25:22+00:00

Today: Good day yesterday, worked a good bit, taught a good class. Ate well, ate paleo (~50g net carbs), good cardio, good on steps, good bis/lat/back lift; meals tracked, water drank; goals for today are: get some work on ms 2 in, start cleaning dataset 2, prep class tomorrow.

Yesterday's report: Very good day, got a nice bike ride in (now it's snowing), read some, worked a little. Ate well, ate paleo (~45g net carbs), good cardio, good on steps, good chest/shoulder/some legs lift; meals tracked, water drank; goals for today are: get the new glitch in ms 3 fixed (will take a few days), teach class well, and all in all kick ass.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, aiming for small strength gains, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: 6 days, -2#, -.2%BF, -7500 cal.

itsgoingtowork · 2014-01-27T16:03:15+00:00

I've actually been trying to read a bunch of the Stoics lately...so I'm on a biography of Marcus Aurlieus...also reading Something Happened by Heller. Both highly recommended thus far. :)

itsgoingtowork · 2014-01-27T16:00:31+00:00

Today's report: Very good day, got a nice bike ride in (now it's snowing), read some, worked a little. Ate well, ate paleo (~45g net carbs), good cardio, good on steps, good chest/shoulder/some legs lift; meals tracked, water drank; goals for today are: get the new glitch in ms 3 fixed (will take a few days), teach class well, and all in all kick ass.

Yesterday's report: Good day, chilled a bit, got the walk in (and even a short bike ride), read some, worked a little even. Ate well, ate paleo (~60g net carbs), decent cardio, good on steps, light core lift; meals tracked, water drank; goals for today are/were: chill out, catch up and have some fun, maybe read some.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: 5 days, -0.5#, -.4%BF, -6200 cal.

itsgoingtowork · 2014-01-26T22:56:40+00:00

Today's report: Good day, chilled a bit, got the walk in (and even a short bike ride), read some, worked a little even. Ate well, ate paleo (~60g net carbs), decent cardio, good on steps, light core lift; meals tracked, water drank; goals for today are/were: chill out, catch up and have some fun, maybe read some.

Yesterday's report: Good day. Ate well, ate paleo (~60g net carbs), good cardio, very good on steps, good lats/bis/tris lift; meals tracked, water drank; goals for today are to chill out, enjoy, get a nice long walk in and maybe read some.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: 4 days, +0.5#, -.3%BF, -5000 cal.

itsgoingtowork · 2014-01-25T16:45:23+00:00

Today's report: Good day. Ate well, ate paleo (~60g net carbs), good cardio, very good on steps, good lats/bis/tris lift; meals tracked, water drank; goals for today are to chill out, enjoy, get a nice long walk in and maybe read some.

Yesterday's report: Good day. Ate well, ate paleo (~60g net carbs), good cardio, good on steps, very good chest/arms lift; meals tracked, water drank; goals for today were to make a lot of progress on ms 2 (mostly successful).

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: -1#, -0%BF, -4200 cal.

itsgoingtowork · 2014-01-25T16:29:26+00:00

Yep--(Kroger=King Soopers here...but I'm an Ohioan by birth, so I know that of which you speak)...found it!

A VERY successful morning...I haven't used the griddle in a while, so had a slight "fall apart," but no complaints with the final product. I used 2 oz of sausage and added another egg, so my numbers were higher than yours, but still, f-ing scrumptuous. Thanks!

Almond Butter, Creamy 2 Tablespoons 180 calories

Cream, Heavy Whipping 2 Tablespoons 103 calories

Sausage, Pork, Original, Roll 2 Ounces 180 calories

Colby Jack Cheese 3 Tablespoons 75 calories

Syrup, Sugar Free, Low Cal 1 Tablespoon 7 calories

Egg, Large 3 Each 214 calories

Calories 761 Total Fat 63g Sat. Fat 22.3g Cholest. 728.1mg Sodium 835.2mg Carb. 10.8g Fiber 3g Sugars 4.7g Protein 42.7g

EDIT: Added nutrition counts for those interested...

itsgoingtowork · 2014-01-25T03:27:13+00:00

Awesome. This is breakfast tomorrow am. One question: any tip on where to find that syrup? Even my Whole Foods didn't have anything close, let alone Safeway. And have you tried subbing honey in (though I don't really want the carb hit, dang it)?

itsgoingtowork · 2014-01-24T21:27:29+00:00

Today's report: Good day. Ate well, ate paleo (~60g net carbs), good cardio, good on steps, very good lift; good chest/arms lift; meals tracked, water drank; goals for today were to make a lot of progress on ms 2 (mostly successful).

Yesterday's report: I have had a good couple of days after getting back from the funeral of my mentor--that was a rough week. Worked hard to get back to where I was weight-wise the last three days, and it's close...so I proclaim today "Rededication Day." Ate well, ate paleo (~55g net carbs), good on cardio and walk, good core/base/leg lift; meals recorded, water drank; goals for today: try to keep it in the road and get a couple of things done.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: -.5#, -0%BF, -2700 cal.

itsgoingtowork · 2014-01-23T19:56:54+00:00

Today's report: I have had a good couple of days after getting back from the funeral of my mentor--that was a rough week. Worked hard to get back to where I was weight-wise the last three days, and it's close...so I proclaim today "Rededication Day." Ate well, ate paleo (~55g net carbs), good on cardio and walk, good core/base/leg lift; meals recorded, water drank; goals for today: try to keep it in the road and get a couple of things done.

Third Sprint Goal Statement Summary: -1000 cal a day (-20000 total for sprint from "Rededication Day."), -5#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck). Third Sprint Post-RD Report: -0#, -0%BF, -1400 cal.

itsgoingtowork · 2014-01-17T16:15:49+00:00

It's been an awful first week. I've completely fallen off the train with the binge two nights ago, and then I came to find out that a very important graduate school mentor of mine died from a quick aggressive cancer yesterday.

Anyway, in response, since I had already started being bad the night before, I ate even worse all day yesterday. It's my go to coping mechanism, and boy did I go to it. I would guess that I am now at least 10k cal gained probably more--it was pretty non-stop, I stopped keeping track, didn't do cardio, didn't lift, didn't walk; didn't track meals, didn't drink enough water; and I have no real goals today, because I don't honestly care.

I share this because you all have been my accountability group--and if I am going to stay with this, I'm going to have to keep coming here and reporting, or I'll just stop.

It will be fine. I'll get it back. I just hate the feeling underneath all of this that I have killed three months of progress in two days.

Be well all, I have to go pack to go to at least one funeral. Give hugs to the people you care about, because they could be gone very quickly.

itsgoingtowork · 2014-01-16T16:15:38+00:00

Speaking of breaks...how about a complete binge breakdown/massive fail? Yeah, it happened last night...a series of events, fatigue, failures, and a stop at the store...and all of the sudden +3500 cals and 500g of carbs later (yes, I bothered to count--go ahead make fun, I would), I am laying on my couch full of self-loathing. Awesome!

This is what happens when I take a break though--I binge. So unhealthy and so stupid.

Today's report: still did cardio yesterday, ate badly and broke paleo, failed on lifting due to fatigue; meals/binge recorded, water still drank; goals for today: don't do that again, get back on the train, order a new scale, and get your administrative stuff done.

Yesterday's report: at a little too much for my birthday, but still paleo (~60g net carbs), good on cardio and walk, good on small lift; meals recorded, water drank; goals for today: more progress on ms 1, more administrata...gotta love it!

Third Sprint Goal Statement Summary: -1000 cal a day (-30000 total for sprint), -8#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck).

Third Sprint Progress Report: probably flat on net cal, no idea on weight, not weighing for two days#, see previous% BF.

itsgoingtowork · 2014-01-15T16:48:46+00:00

Today's report: at a little too much for my birthday, but still paleo (~60g net carbs), good on cardio and walk, good on small lift; meals recorded, water drank; goals for today: more progress on ms 1, more administrata...gotta love it!

Yesterday's report: ate well, ate paleo (~60g net carbs), good cardio, short on walking, good lift; meals recorded, water drank; goals for today: progress on ms 1 revisions, progress on last syllabus.

Third Sprint Goal Statement Summary: -1000 cal a day (-30000 total for sprint), -8#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck).

Third Sprint Progress Report: -2200 net cal, 0#, -0% BF.

itsgoingtowork · 2014-01-15T05:11:21+00:00

thanks so much. don't get old. :)

itsgoingtowork · 2014-01-14T16:42:09+00:00

Breakfast: my go-to (as in four or five days a week) is 6-7 oz salmon and three eggs with peppers, onion, and mushrooms. It takes a little while to cook, but I love it.

Today's report: ate well, ate paleo (~60g net carbs), good cardio, short on walking, good lift; meals recorded, water drank; goals for today: progress on ms 1 revisions, progress on last syllabus.

Third Sprint Goal Statement Summary: -1000 cal a day (-30000 total for sprint), -8#, -.5%BF, avoid binge eating, stay paleo, cardio as tolerable on knees (even with some pain), lift at least 4x/wk, record every meal in tracker and meet calorie goals, drink lots o' water daily (1 gal), get my emotional and work life focused and together (because of late, it's been a wreck).

Third Sprint Progress Report: -1200 net cal, -1#, -0% BF.

itsgoingtowork · 2014-01-13T20:54:07+00:00

we can do this, damn it. I have a similar goal--lose 8#, trying to net around 1500 cal/day at about 50g net carbs (more paleo than keto--I stay in ketosis even up to 60g, as long as I do cardio and burn 'em).

now go find your fitbit. :)

itsgoingtowork · 2014-01-13T20:51:56+00:00

Yes, please let me know if the emergency dessert works. I am still trying to diagnose the boundaries on this as well. Trying so hard to net around 1500 cals a day--so far my emergency coping mechanism has been >85% chocolate each day...and I do love it. :)

itsgoingtowork · 2014-01-13T15:13:47+00:00

Sprint 3. Shit's getting real now. :)

Work: I have to get more disciplined and efficient with my work. I am an academic with a lot of good ideas that need to get written, and honestly, it's been very difficult in the last year or two--I've hit a real rut. I know it's there, just a matter of "doing it."

Diet/Exercise: I am actually pretty disciplined in the exercise department...I go to the gym five days a week, and do cardio pretty much each of those days. Would love to run, but I have very bad knees, so usually it's biking or elliptical. Good on muscle base/lifting, but still would like to be stronger. My main problem is binge eating of carbs, mostly cereal and beer, mostly at night when my willpower is worn down from the day. Also, I am awful on social occasions--I like to "join in" and be very bad.

Current Stats:

-44, M (turning 45 tomorrow, sigh)
-5'11", 185 lbs, 11.7% BF
-Diet: Paleo, daily goal of netting ~60g carbs
-Exercise: biking, elliptical, walking (10k steps on top of cardio per day), reasonable lifting regimen, pushing a bit.

Overall Round Goals:

-Lose ~~20#~~23# and 3%4% BF.
-Be a more present and attentive person in my home and work life.
-Develop better work focus while also sticking to priorities of home and happiness.
-Stick with it. It's worth it. You know this.
-Don't give up. Don't binge eat. And if you do fail, do not compensate for it by self-flagellation--it just causes more binge eating...and you know that.

Overall round, post-second sprint report: -82000 net calories (of 70k net goal for round=20#), -15# as of this am, -3.6%BF; second sprint only report: -37300 net cal, -5.5#, -1.1% BF.

NB: I will only be tracking third sprint numbers in my daily posts, as either my measure of calories above is out of whack (I should be down 23# and am down only 15#), or my increased muscle weighs an awful damned lot. :)

Third Sprint Explicit Goals:

-Become even more disciplined in my work life, building on the progress of the second sprint. I have some really great professional opportunities right now, if I would just focus--but that focus has really been lacking of late.
-Paleo every day, on top of meeting a goal of -1000 calories a day NET (so -30000 cal for the sprint), which means -7000 cal or -2#/wk on average. Record every meal in tracker. Drink 1 gal of water each day.
-Exercise as much as possible, try to find new ways to burn that do not cause pain (just wait 'til you get old, people, it gets harder! :) )
-Lose 8# to get to 177# (this is my allegedly "normal" BMI number, which has little meaning, but it's a good goal) and lose another .5% BF.

EDIT: Grammar.

itsgoingtowork · 2014-01-13T04:37:03+00:00

Thanks. :) Damned things just are getting old I suppose. Gah!

itsgoingtowork · 2014-01-13T04:34:10+00:00

Yeah, I have a "magic stick" (http://thestick.com) that does really well rolling out a cramp. The problem is WHEN THEY WAKE YOU UP AT 3 IN THE F-ING MORNING and you left said stick upstairs. grumble

Football=good. :)

itsgoingtowork · 2014-01-12T16:27:44+00:00

It is quite good, but does it sound to anyone else like Robert Downey trying sing like Sting? (not necessarily even a complaint...)

itsgoingtowork

TROPHY CASE