Saturday, July 4, 2009

Friday 06/03/09

Today was not a good food day. I went ahead and celebrated the 4th today. I ate too much bbq sauce with the ribs. I know better. I know to only put what I want on my food, and leave the container of sauce in the kitchen. Instead, I have the container sitting there by my plate, and I dipped my ribs before every bite. Also, after this weekend, I don't want any more watermelon, cantaloupe, and honeydew. I overdo it on the melons. (snicker) Seriously, I enjoy them so much that I keep sneaking in bites between meals and snacks.

Next week will be better. I will start working out again. Actually, I'm going to try and get some walking in on Sunday. That will give me an opportunity to get a minor warm up in before working out on Monday.

It's amazing how guilty I feel about this stuff. I tend to eat best when I'm exercising often. So, no more melons for a while, and a lot of exercise next week. I also hope that I still manage to lose a few pounds this week. Sunday I will drink tons of water and have an extremely good food day.

So, here's the exercise plan for next week: Monday: Legs + swim 20 laps, Tuesday: walk 1 mile, Wednesday: Arms + swim 20 laps, Thursday: walk 1 mile, Friday: core + swim 20 laps, Saturday: walk 1 mile, and Sunday: rest. It's a drastic change from what I've been doing, but I will force my body to get used to it. I am stretching, warming up, and keeping my body hydrated during exercise. These next couple of weeks will be rough, but I can't wait until the day that I can walk 7 miles in an hour. I also want to knock out some of my goals and milestones.

Another quick note, my legs were really sore the last 5 days because of last Monday's leg workout, but they feel stronger and I find it easier to stand up from a sitting position. So I know all of this work is going to pay off. So, next week I not going to dread working out. I am going to think about how I am going to feel after the Delayed Onset Muscle Soreness (DOMS) subsides.

Oatmeal with protein powder
2 boiled eggs w/o yolks
3 turkey sausage

protein bar

chicken salad sand from jim n nicks
potato salad


1/2 slab of ribs with too much bbq sauce

4 cups

Other Fluids:
unsweetened tea


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  1. When I'm on the treadmill, 4.5 mph is a good place to start more like a jog, and 6.0 mph is running. Walking 7mph will be a very impressive day.

    I wouldn't worry too much about the 4th of July - summer's pretty skimpy on holidays and BBQ and melon sure beats Easter candy and egg nog for healthy splurging!

    Happy 4th!

  2. Hey... wandered over here from Michelle's blog, (Diary of a Fatty), liking it a lot!

  3. When I read about your "bad day," I braced myself for stories about double cheeseburgers and milkshakes. Face it, Stephen: your bad days are nowhere near as bad as they used to be.

    And you're going to let this minor setback fuel you into a rock-solid week.

    Happy 4th!

  4. I was thinking the worst as well, Stephen. Too much bbq sauce & melon is a sneeze in the bucket.
    You're doing great overall!

  5. Hallie, L.L., Jack Sh*t, and *Fitcetera*: Y'all are awesome!!!!!!!!!!!!!!!!!

  6. If that's the worst thing you do for the 4th of july you've got it made in the shade :)