Archives for November 2011

Health Tracking, Day 22

6:40 – weighed in at 234lbs

6:45 – 15 oz water

6:55 – mini workout, squats

7:20 – coffee

8:15 – 15 oz water

9:45 – coffee

11:00 – mini workout, pushups

11:05 – 15 oz water

11:30 – walk around building, half cup fruit, 15 oz water

1:15 – salad with green olives and a few italian meats, 15 oz water

2:15 – tea

2:35 – walk around building, take about 5 minutes.

4:00 – Apple

Thanksgiving: Health Tracking, Days 18-21

I didn’t track my intake and progress during Thanksgiving, but I will tell you that I stayed on Track for the most part. I actually lost a pound the day after Thanksgiving. My menu consisted of Turkey, and it was very good, turnip mashed potatoes, green beens, sweet potatoes and cranberry sauce. No sugar or oils added to any of the foods. I’ll have to tell you though, cranberry sauce with just some orange juice added, gives a new meaning to tart! I’ll have to work on that…. Might try adding Stevia.

I took extra walks and also created a salad dressing and homemade hummus over the break. The salad dressing is a citrus blueberry dressing that is composed of blueberries, fresh squeezed lemons and oranges with some spice mix (actually homemade salsa about a tablespoon; onions, garlic, parsley, pepper, a little salt, tomatoes, chives) and a little bit of olive oil. All put in a food processor and finely processed and then strained.

The hummus was created with a large can of chickpeas washed and blended with fresh squeezed lemons, two cloves of roasted garlic  and pepper. All was chopped up and blended with one of the stick blenders. It’s a little thick and not creamy enough, but tastes good with fresh raw veggies.

I try to prepare the week by making a large fruit salad and cut up fresh veggies. This does take a little time to prepare.

Great news is that Katie has decided to join me and get TurboCharged. I just want her to finish ready the book and make sure she follows all the guidelines and steps. If not, she will get discouraged. The trick is finding veggies that she likes.

Health Tracking, Day 17

  • 6:40 – mini workout, squats
  • 6:55 – weigh in, 237 lbs
  • 7:00 – 15 oz water
  • 7:30 – coffee
  • 7:55 – 15 oz water
  • 10:25 – breakfast, raw veggies
  • 10:30 – coffee
  • 12:10 – 15 oz water
  • 1:00 – mini workout, walk building, pushups
  • 1:30 – lunch, veggies and a little chicken
  • Didn’t keep track of the rest of the day, but I kept on Track.

Health Tracking, Day 16

Off to a good start today. Finally broke the 240 lb barrier and lost 3 pounds. I took quick measurements for my body fat calculations and this didn’t really change if at all, so I decided to do my body fat calculations just once a week. The main thing is not to be too dependent on the scale. I also feel good.

  • 6:30 – mini workout, squats
  • 6:45 – weigh in at 237 lbs
  • 7:00 – 15 oz water
  • 7:30 – coffee
  • 8:40 – 15 oz of water, got busy when I first got in and missed this within the first hour (darn servers!)
  • 9:30 to 10:00 – coffee
  • 10:15 – walk around building
  • 11:00 – breakfast, 1 cup fruit. 15 oz water. Not very hungry today.
  • 12:00 – mini workout, leg lifts, walk around building.
  • 12:30 – 15 oz. water
  • 1:45 – lunch, chef salad, one teaspoon olive oil (will skip this next time, need to make a citrus dressing), 15 oz water
  • 2:00 – mini, mini work out, chair arm resistance (sit with hands under desk and push up kind of liking trying to lift desk)
  • 3:00 – mini workout pushups
  • 3:15 – 12 oz tea
  • 4:30 – walk building
  • 6:00 – 15 oz water with Psyllium
  • 7:15 – dinner, lettuce tacos, mostly veggies, 16 oz water
  • 7:45 – mini workout, lunges, forgot to do before dinner, must remember!
  • 9:30 – a couple pieces of fruit
  • 11:00 – mini workout, situps

Daily TurboCharge Schedule

To help plan my day, I’m setting a basic schedule so I can follow my new routine for exercise and eating. With my busy schedule, this is mainly to help me keep on track and say, “hey, I should be doing this now.” As a software developer, my job is 99% sitting on my butt. This is all about changing habits and, also realizing another hour has passed.

  1. 6:00 to 6:30 – Up, Bathroom & Shower
  2. 6:30 – Weigh in, measure body fat every other day
  3. 6:30 – One mini-strength session (should be one thing only, important to really work that one muscle group; i.e., squats, push-ups, pull-ups, sit-ups, lunges, etc. DO NOT MIX)
  4. 6:45 to 7:45 – 32 oz of water and a cup of coffee for the road
  5. 9:30 – Fruit for breakfast with a full glass of water, 16 oz
  6. 10:30 – Get up and walk the building
  7. 11:30 – Mini-strength session and about 16 oz water
  8. 1:00 – Walk building, 16 oz water, lunch (Fruit, Raw Veggies or Chef Salad, no dressing). Try to finish lunch with another 16 oz water
  9. 3:00 – Mini-strength session plus at least 12 oz water
  10. 4:30 – Walk building
  11. 4:30 – Head home, with an apple, orange (clementines too) or banana
  12. 6:00 – Mini-strength session
  13. 6:00 to 7:30 – Cooking and/or having dinner between this time, 32 oz water before/after, try to mainly eat vegetables with a piece of lean meat. Try to skip the protein a couple of times a week. No added fats or salt.
  14. 8:30 to 9:30 – One serving of fruit sometime between this time. Try a frozen banana or make a fresh fruit sorbet, only fruit.
  15. Just before bed, do one last min-strength session

With the amount of water that I’m drinking, I am up sometimes a few times within an hour, so this is the time I get up and move around. I try not to sit longer than 1 hour.

Health Tracking, Day 15

Back to work today.

  • 6:30 – Weigh in at 240, will measure my body fat measurements every other day, so that will be tomorrow.
  • 6:45 – 14 oz water
  • 7:15 – coffee
  • 7:30 – mini workout, pushups and squats
  • 7:45 – 14 oz water, had to wait until I arrived at my office for the additional water, otherwise I would not make it in 🙂
  • 9:00 – 14 oz water, feeling a bit hungry now.
  • 9:55 – Apple and clementine
  • 10:00 – 14 oz water
  • 10:20 – off my butt and walk around office building
  • 10:30 – coffee
  • 12:00 – off my butt and walk around office building, 12 oz water
  • 12:30 – raw veggies, 12 oz water
  • 12:45 – mini workout, squats only
  • 1:00 – one cup fruit
  • 1:30 – off to parent/teacher conferences, clementine for the road
  • 2:30 to 5:30 – parent/teacher conferences, lot of walking and stairs. Good exercise.
  • 6:15 – 16 oz water
  • 6:30 – mini workout pushups
  • 6:45 – 16 oz water and Psyllium
  • 7:15 – dinner, chicken and a spoon of beans, made this a protein night. 16 oz of water
  • 7:45 – another glass of water
  • 10:25 – small bowl of fruit, at that too late, lost track of time.

Health Tracking, Day 14

I woke up at 8:30 and slowly started going.

  • 9:00 – Weighed in at 240 lbs
  • 9:00 – 2 minutes of mini workouts, sit-ups, pushups and squats
  • 9:15 – 16 oz of water
  • 9:30 – 16 oz of water
  • 10:00 – coffee
  • 12:00 – 2 cups fruit and 16 oz water
  • 1:00 – 20 minute walk around lake
  • 1:30 – 16 oz of water
  • 2:30 – 12 oz seltzer
  • 2:35 – mini workout (15 pushups and jumping jacks, it will get easier)
  • 4:00 – raw veggies, steamed chard and 2 slices of turkey, 12 oz water
  • 6:00 – snacking on some raw veggies and a few raw nuts
  • 7:30 – mini workout, pushups, squats, 12 oz water with Psyllium
  • 7:45 – dinner, 90/10, ratatouille and baked butternut squash casserole (tomatoes, provolone cheese, potato, kale) and 2 slices pork tenderloin, 12 oz water
  • 9:30 – 12 oz water
  • 9:45 – 1 cup fruit
  • 10:45 – mini workout, pushups and squats

Health Tracking, Days 11-13

I did not take the time to track days 11-13. I followed my same pattern pretty close. I have not lost any weight in over a week now. I’m sure it’s due to lack of exercise and maybe eating to frequently. I received great support from Tom, the co-author of TurboCharged. He suggested a few things and I will be following them. See Day 14 that get’s me back on track.

My Body Fat Percent

I just measured my body fat percent using the body fat calculator on the TurboCharged site. My age is 46, I’m 68.5 inches tall and currently weight 240 lbs. My neck is 18-1/8 inches and my waist is 47-3/4 inches. Now that confuses me just a little. Exactly where is your waist for a man? Is this where your pants sit or around your belly button? My waist for pants is 43.75 and around my belly it’s 47.75. I decided based on what I could find that it seems to be around your belly more than where you get your pant size from. So, that’s what I’m using.

My body fat percent is 35% and I’m considered obese. If I use 43.75, my percent is 29.3. I need to loose at least 49.8 pounds, but I’m looking to get to an ideal weight of around 150 to 160 pounds, so I’m looking at loosing 80 to 90 pounds total.

Why I’m Getting TurboCharged

In efforts to respond to Tom Griesel, co-author of TurboCharged, on his comment to my post Today I Begin My New TurboCharged Health Habits, I decided to explain why I’m getting TurboCharged and why I’m tracking my progress. I’m posting my daily log for purely selfish reasons as a way for me to journal and keep track of what I’m doing. I figured instead of writing down in a journal, why not just write as posts since I can add and edit via my computer or phone, something I always have me.

I’m trying to set the bar for my family as I become TurboCharged. Now that I’m 46, that saying “I wish I knew then what I know now” is ever more apparent in both my health and wealth. If I can just pass on to my kids a little of my wisdom that I’ve learned throughout the years, it will give them a head start in life. I realize it’s going to take a bit to get them all on board, but I’m hoping this will become easier once they see how I transform, both in energy and appearance. It will be a battle since grains and breads are a big component of our meals as well as those desserts consisting of cakes, pies, cookies and other sweets. And my wife, Nancy, loves to cook and bake.

I am ordering additional copies of TurboCharged this week to give to Nancy and the kids. It’s critical that I get Nancy to follow next. She’s already started high blood pressure medication and is supposed to be monitoring her blood sugar. She’s had gestational diabetes with two of our 3 children and now she’s got the early stages of diabetes which is supposed to be controlled with diet. What a better way to eliminate her issues altogether by being TurboCharged! Also, my daughter who’s only 16, has been on Metformin for several years and struggles to control her weight. I’m hoping to help her develop new habits by being TurboCharged too. One step at a time and the first step is me, to set the way.

Tom asked me why I’m taking Psyllium since he thought with the increase of fruits and vegetables, I would not need additional fiber. I never realized it’s benefits and didn’t understand what it really does, even though my father and brother take it regularly. My brother, 3 years younger than I, had Diverticulitis in his late 30’s and had to have emergency surgery due to his colon bursting. He had about 5 feet of his colon removed and went through the colostomy bag and a couple of other surgeries and all that. His doctor instructed him to take Psyllium. (By the way, they are both getting the book for Christmas as well as other members of my family.)

Bottom line, I was fiber ignorant. For the last few years, I’ve been having issues with hemorrhoids and let’s face it, just pooping in general. I always thought you needed fiber to soften stool and that was not my problem. I never thought that it helped to bulk up and hold together. I went to the bathroom too much and always had to wipe too many times. This is what caused my hemorrhoid issues. I first tried PGX based on information from Dr. Oz. I also saw the benefits of PGX controlling blood sugar, insulin, etc. and thought my wife could try too. But PGX had unpleasant effects and neither of us liked using it. My brother left some Metamucil at my house from the last time he visited and I saw it was Psyllium, so I tried it. It’s been great and I can say for the first time in years, things are under control back there. I will take Tom’s advice and instead of twice a day, I will cut down my usage to once and day and see how that goes. Then I’ll try not using Psyllium at all and see how things go. I’ll bulk up on fresh non-starchy veggies.

One other thing I’ll mention is Acid Reflux. My mother has this and is on Prilosec. I think her Acid Reflux has actually turned into gastroesophageal reflux disease. I too have suffered from this and have taken Prilosec and was down to taking a single dose once a week to keep things under control. Since I have been taking Psyllium and now following the TurboCharged program, especially drinking plenty of water, I have not had one single problem with Acid Reflux, nor have I taken Prilosec in over a month. So many of our health problems are diet related! Only if I knew then, what I know now.