I've finally said enough is enough. Enough excuses, enough procrastination. I don't want to be the father that sits on the side lines because I'm too overweight and out of shape to unable to keep up with my kids. I also want to set a better example for them and make sure they are making healthier food choices as well as getting out of the house, away from the electronics and enjoying the outdoors.
I've made some significant dietary changes in the last week as well as exercise choices that are really making a difference. I've cut out all foods with sugar as well as soft drinks with the exception of allowing 1 Coke Zero every other day. I've switched to drinking unsweet Tea, coffee, and Crystal Light Flavored drinks. If those don't work, its just ice cold water.
I've cut back my carbohydrate intake as well as my calorie intake. I've cut out complex carbohydrates by 95%. I'll still eat low carb wheat tortillas or a slice of low carb wheat toast, but that is it for the day. Green Beans and Salad are a daily staple as well as broccoli from time to time. If your wondering if I am following the Atkins diet, the answer is sort of. I like the induction diet portion of Atkins because it produces results fast for me. However, I found out that the lower level of carbs prescribed in his book is lower than I need to lose weight so I don't narrow it down to 20 carbs a day. I'm somewhere around 40-50 as long as I have some cardio planned for the day. By some cardio, I mean a MINIMUM of 20 minutes. I've worked this into my schedule by bicycling to daycare to pick up the kids, riding to the grocery store or pharmacy, and sometimes a family trip to the snow cone stand. ( I do not indulge in nor do I have any cravings for the snow cones even though the rest of the family is enjoying the sugary goodness).
My typical breakfasts consist of two eggs, and 4 Sausage Links, a cup of coffee or two eggs with some sliced up pecan flavored spiced sausage that I pan fry using only its own oils, then cook the eggs in that same pan. I'll typically add a spoonful of Pace Picante sauce or another salsa to give the eggs different flavor.
Lunch is typically my biggest meal of the day because your body has more time to work it off. This could a quarter chicken an serving of cream spinach from Boston market, a cheese burger patties, (Lean Ground Sirloin or Venison) and a small salad with bacon bits, hard boiled egg slices and blue cheese crumbs. I do NOT add tomatoes or cucumbers or anything else I do not already know the carbs per serving. Keep in mind, the salad dressings can make or break you.
Dinner may consist of fajita tacos ( I only use skirt steaks for this) w/ grilled onions, bell pepper, and sour cream on a low carb wheat tortilla). Surprisingly two tacos seem to be enough to really fill me up even though I am only on day 6 of my new eating lifestyle. Outside of taco night, I'm cooking Ribeyes, grilled chicken breasts, baby back ribs pork tenderloin, hamburgers, and several other items that are on the list for the upcoming month. I do not use any BBQ sauce when I'm grilling.
I only use dry rubs and my favorite brand is made here in Texas by OBIE-CUES. www.obiecue.com My favorite rubs are the Steak maker, Sweet-N-Heat, and Sweet Rub. I also use the Cajun blackening and fajita seasons from time to time.
Sometimes there are sides, sometimes its just meat because I am full before I get to the sides. I'll typically drink an 8 oz glass of water 10 minutes before I eat and another one shortly after eating. That way I don't over eat and I can add that really full feeling with the second glass.
The other big change is that I've cut off all caffeinated drinks after 6 pm and I'm trying to eat dinner BEFORE 7 PM. This allows plenty of time for digestion and I get to ride bikes with the family after dinner and still have time for homework and bedtime stories with them.
As far as exercise, I'm not going crazy because I don't want to get into an extreme program I know I won't maintain going forward. Thus the reason for cycling with a purpose. Going to the store on errands doesn't seem like exercise. Its more of a cost savings effort in my mind because I'm not burning gas, I'm burning FAT! I'm getting at least 2-3 miles in a day with spikes up to 10+ on a couple days.
I've also added 40-50 pushups a day and 150-200 sit ups a day. If your wondering how someone close to 300 pounds is cranking out 40 pushups, I'm not doing them all at once. Before I get in the shower in the morning, I try to do a minimum of 10 with a goal of 20. This is an AWESOME way to get going in the mornings. It gets your blood pumping quickly and wakes you up before the first cup of coffee is done brewing. The sit ups are the same way. When I say sit ups, I mean crunches. Until I shed a good chunk of weight, I'm not going to add in full sit ups. My crunches are broken into two sessions of 75-100. I use 3 positions straight forward, then on my left and right sides. I like to do my crunches before lunch and dinner if I am working from home. If I am going to the office, its in the morning and after dinner while the kids are in the bath tube. It's less than 10 minutes of workout so there's no excuse to skip them.
I put this plan together on May 5th, bought the foods I needed to get started and gave myself a couple days to work into the diet. On Friday, May 15th, I started the full program and I've already seen major changes. I've dropped 9 pounds and one belt loop size on my favorite belt. These are great results, but not a healthy approach that is sustainable. I'll stay on this strict of a diet for the first 21 days to make sure I break my carb addiction, then add more choices into my diet.
I honestly believe its the elimination of unhealthy fast food that is making the biggest impact. No King Sizing or What-a-sizing is taking place. I have stopped at a Wendy's when the kids were craving French fries and chicken nuggets and I ordered a grilled chicken sandwich with no tomato, then ate only half of it, to try to stay on target. I know that I will be hitting up Popeye's chicken for their naked Cajun chicken strips as well as several trips to Boston Market throughout the summer because its a family favorite.
The end result, its all about choices. Whether you choose to stick to it or cheat, its your choice. Just remember your cheating yourself, no one else.
Stay tuned for more updates as I track my progress. I hope you'll help keep me on track as I move towards the next milestone.