#28:

Hello everyone,

I know I am not doing enough. I feel quite embarrassed actually that I’ve just been pushing everything else away and running on autopilot mode. I’m embarrassed because I say I am going to do something, and sometimes I’ll maybe even act on it for a little while but it never sticks. Its been a hard couple of months and I have not been able to focus my energy around a single goal.

That’s why I’m fat.

~Nostalgic~

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#19: Wednesday Weigh-In

Hello everyone,

Today I have reached my first goal of 147 lbs! Again, I have only lost 1 lb since the previous weigh-in, but losing anything is still losing which is actually a win haha! As usual, photos will be uploaded to the respective progress gallery soon.

Despite the good news, I have been feeling really down this past week – my work is stressing me out and I feel that it is going nowhere and/or the work that I do is worth little merit. Reaching my 147 lb goal hasn’t improved my mood unfortunately. However I am continuing to persevere in the hopes that I will become more positively minded soon.

Possibly related to the above, I have spent the majority of the last week feeling that I’ve had to drag myself everywhere. I have been so terribly lethargic and spending a lot more time trying to sleep in an attempt to gain some energy, but to no avail. As a result of this seeming ‘lack of energy’, I have been eating more than what I should/planned. Perhaps this is my body’s way of telling me I need to rest more or reduce the intensity of my exercise until my body recovers a bit? Or maybe it is the carb-cutting that is making me feel this way? I hope that with some more time, these feelings of being down and tiredness will go away.

Anyways, till next time…

~Nostalgic~

#18: Wednesday Weigh-In

Hello everyone,

I’ve already gone and uploaded my weight and photos onto the ‘My Weight-Loss Progress’ page. But if you haven’t seen it, then I will spoil the result for you – I am 148 lbs as of this morning! The total weight lost since the start is now 13 lbs, so I have nearly lost a stone in weight. This actually puts me very close to my first goal weight of 147 lbs – only 1 lb more to lose and I’ve reached it!

I have been criticising my progress images and comparing today’s progress to my first image uploads. To be honest, I really don’t see any significant change – maybe my gut sticks out less? The biggest comparison I can make is between the 155 lbs and 148 lbs photos, so there is only a difference of 7 lbs to try and visually scrutinise. There is also some variability which might make it harder to draw a good comparison – the distance and height between my camera and the mirror will not be the same after each photo, as will my body angle and posture.

What I cannot see in my photos, I can certainly feel. I have been able to fit better into some  previously ‘tight’ fitting clothes, and my jeans actually require a belt now to stop them from falling down haha. I feel physically fitter than what I did before, probably as a result of actively doing more exercise, harder exercise and generally choosing healthier foods when I eat.

Although it feels like I am not making much progress and that results take forever to happen, I know that if I remain consistent and patient then I will eventually reach my goals. I have lost 13 lbs so far – I don’t want to throw that away.

Till next time…

~Nostalgic~

#16: Wednesday Weigh-In

Hello everyone,

I need to keep it brief today – unfortunately I have too little time and too much work to do right now. As of this morning, I weighed 149 lbs! So that is another 2 lbs lost since last week, and I have now lost a total of 12 lbs over the 1 month that this blog has existed.

I am happy I’ve been able to maintain this rate of weight loss for another week, despite going a bit crazy with food at the weekends. These small successes could be the result of putting emphasis on increasing my protein intake whilst counting my calories too. Maybe I could have lost more if I did more exercise. I’m sure I would have if I was not feeling as unwell as I have been this last week.

Apologies, there are no accompanying photos of myself for this week’s weigh-in due to a (hopefully one-off) change in circumstances this week.

Anyways, take care. Till next time…

~Nostalgic~

#14: Wednesday Weigh-In

Hello everyone,

As promised, today I present to you this week’s weigh-in. As of this morning, the scales read a value of 151 lbs! This is a loss of 3 lbs since last week’s weigh-in. I can give myself a good pat on the back to celebrate, as I have lost a grand total of 10 lbs since the start of this blog which was created just over 3 weeks ago.

This is all well and good, but the weight does come off quite quickly at the start of any weight-loss routine. The tricky part will be to maintain a steady weight-loss over a period of months, and to obviously persevere and stick to my goals over the long term.

Today is also the 2nd day of me ‘trying to manage’ a greater protein intake. The results from today’s food are:

  • 134 grams of carbs (41% of cals)
  • 42 grams of fat (29% of cals)
  • 94 grams of protein (30% of cals)
  • Intake of 1284 calories

So all in all I had more carbs, less fat and less protein than yesterday, and it looks like I didn’t do a good job of keeping my carbs low. I am realising now that it is pretty tough to limit my carbs without preparing my own meals. A lot of ‘lunchtime meal deals’ that you can buy seem to have around at least 55 to 65 grams of carbs. So this should encourage me to plan, cook or otherwise prepare my meals better so that I can get closer to my own macro-nutritional targets.

My weight-loss progress page will be updated accordingly. Otherwise, I probably won’t be able to post until Monday evening as I am sure I am fully booked this weekend.

Anyways, till next time…

~Nostalgic~

#12: Diet Plans

Hello everyone,

Today a thought had occurred to me – what foods are ‘healthy’ and what foods will actually help me get closer to my lean body goals? I think there is a difference between those two points, and I want to expand my knowledge on these so that I can plan what I eat more effectively. Sure I could eat nothing but a single bar of chocolate a day and still lose weight, but it is neither healthy nor is it likely to help me move towards my goals realistically. But does a diet consisting purely of vegetables necessarily going to help me appear lean?

The question that I’m raising here is what balance of carbohydrates, protein, and fats (the 3 macro-nutrients) do I need? I think that simply managing my calorie intake is not enough, and that I need to delve deeper into where my calories are actually coming from.

The way I see it, and from a little looking around online, I should be looking at reducing carbs and increasing protein and healthy fats in what I eat. The protein is essential for obtaining and maintaining lean muscle mass, and some vitamins are fat soluble meaning they need fat to be absorbed into the body. I can manage my carbs better by switching my current carbs for better alternatives, like swapping out chocolate and crisps for fruit and veg.

Some ratios that seem to correlate with what I am looking for would be 10-30% carbs, 30-40% fat and 40-50% protein. If I were to look for around 140 grams of protein a day (around 560 calories), then I would be looking for somewhere around 336 – 448 calories from fats and 112- 336 calories from carbohydrates, coming to a grand total of 1344 calories per day. For comparison, a low calorie diet for males is around 1500 calories, but lower than 1200 is not recommended without medical supervision. This may sound like a lot or a little, depending on your point of view, but that is coincidentally quite close to the number of calories I have consumed on average over the last 2 weeks.

Working out how much to eat is fine and dandy, but is useless if I don’t know what I can eat. Some high protein foods that I could feasibly take (either immediately accessible or could be prepared) are:

  • Whey protein to make protein shakes
  • Chicken
  • Eggs
  • Tuna (I hate the stuff, but I can learn to like it I guess)
  • Low fat/skimmed milk
  • Beans (kidney beans have good fiber
  • Nuts (these have those healthy fats too)
  • Soba noodles
  • Quinoa

This post really is food for thought for me. Realistically I probably won’t be able to reach those protein targets and will probably overdo it on the carbs, but the drive home message here is that for a lean body, I need to maintain a high protein intake. I would hate to reach my weight goals and turn out ‘skinny fat’ from the whole process; I want to be lean-thin, even if that means muscle makes me a little heavier.

In other news, I’m really happy that my blog has reached 173 hits – woohoo!

Anyways, till next time…

~N0stalgic~

#11: Running

Hello everyone,

Today I completed my first 5k run of the year, and it felt great! I had a finishing time that was better than I was expecting, since I last ran a 5k over 4 months ago, but obviously a few minutes off from my best. I was surprised I was able to run it without stopping, so yay go me!

I had got up early this morning, had myself some water and a little black coffee, did some stretches and warm ups, and then went out the door and ran. The bonus here is that I exercised in a fasted state, and burned around 350 calories according to some calculators.

In other news, I updated the ‘My weight-Loss Progress’ page to include two new photographs of myself, and updated the graph depicting my progress since the beginning. I weighed myself on the Thursday as I was unable to do so on the Wednesday, and managed to lose 1 lb – bringing my current weight to 154 lbs! Naturally I am pleased for the scales to have gone down, even though it was only a small change. Truthfully I would be happy if I am able to lose just 1 lb every week, but the more I lose the better!

Anyway, till next time…

~Nostalgic~